tag:blogger.com,1999:blog-87140390066246217142024-02-22T15:52:22.449+03:00message from mzungoMarkus+Ulihttp://www.blogger.com/profile/03775055333477625344noreply@blogger.comBlogger4603125tag:blogger.com,1999:blog-8714039006624621714.post-1059682545188996472015-11-02T02:25:00.002+03:002015-11-02T02:25:20.744+03:00NYC Marathon DNFIf you followed this blog, my DNF today will be all but a surprise. I didn't feel like running a conservative race (sub3?) because that's not my style and - after 40 or so marathons - I really don't need another sub3.<br />
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So I decided to run at a pace to go sub 250. Make or break - with little chance to "make". It didn't feel as easy as it should have for the first 12 miles and definitely not sustainable so I called it quits and jogged home from there. A death march was out of question.<br />
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With this, a year of blogging towards a loft goal ends with a DNF. Partially it's my own fault for not giving running the focus it needs to reach high goals, in particular at my age. Partially it was just bad luck to essentially miss out on the last four weeks of training. I felt sluggish and slow.<br />
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I hope there still was a tidbit here and there that was helpful for your own training and racing.Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-52213942850049491052015-10-25T21:19:00.000+03:002015-10-25T21:19:24.751+03:00Take a risk!<div class="separator" style="clear: both; text-align: center;">
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Taking risks is something that I have often done when racing. It rarely goes well but when it does, it makes every single time I did it and failed worth it.<br />
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Compare that to the measured approach of continuously underperforming all your life with slightly above average results.<br />
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"High 5, well done, great pacing with that even split."<br />
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"Wow, another negative split, great self control."<br />
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Nothing disappoints me more than seeing this in other runners year after year until they are too old for greatness and slightly fade away, negative splitting themselves out of focus.<br />
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Sure, it's a question of personality but if you can't handle failing in a race <i>that is your hobby</i>, how are you ready to fail when it counts? Sports for me has always been the endeavor where I can test my physical and mental limits without doing any harm. You never know until you try.<br />
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This is my last entry before the NYC Marathon race report in a week. After three weeks of illness, I was able to do some kind of test run today. I don't know how long it was (10 miles?) or how fast (too fast for sure - I failed and quit early) but it did tell me that going for sub 2:50 will be a big risk. More likely than not, I won't make it. Failing at a marathon goal can yield "catastrophic" results: a few seconds too fast early on will be slung back at you in packs of minutes.<br />
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I could "comfortably" run a sub 3 hour marathon but I just don't have the mentality for it. Bad enough that my brain still is the same that ran 2:33 six years ago. My body sure enough is not. But that doesn't mean I won't take a risk.<br />
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Best of luck to all my fellow CPTC racers who join me in taking a risk!Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-78418662492156997092015-10-20T01:38:00.001+03:002015-10-20T01:38:35.708+03:00Yet another DNSIt's been fucking trying to say the least for the last weeks. A simple cold is not much to moan about but if it's followed up by a tooth infection, things are certainly crap.<br />
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I'm typing this with a tooth less in my mouth. It had to go and the procedure is painless thanks to modern medicine. It was quite creepy to listen to 15 minutes of someone braking your bones. Just be ready for that in case it ever happens to you.<br />
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I've been on Ibuprofen and Antibiotics for a few days now which is not something you take when you feel well. And if you don't feel well, how do you train? Exactly, you don't. I've been jogging a bit but needless to say that any serious training was not an option.<br />
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Bottom line: week 4 and 3 before the marathon were pretty much a write-off, including not running a half marathon after being signed up for one and then also the other. Not much left to do at this point so the goal is to get to the start line pain free and hope for the best.<br />
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Remember? Hope is not the best strategy...Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-47599104695827372652015-10-13T04:19:00.002+03:002015-10-13T04:19:46.538+03:00DNS<div class="separator" style="clear: both; text-align: center;">
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That freaking cold was worse than I had hoped and knocked me off my feet for four days. I've been scrambling my way back into running since but I had to give the Rock 'n' Roll Brooklyn Half a pass. Bummer because apart from a 30min. start delay, it apparently was a great race.<br />
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Running a half marathon two weeks before a marathon is risky but I feel I do need a good hit-out before I let myself loose on a marathon. Luckily we're living in the age of plenty also when it comes to run races so I opted for the Yonkers Half Marathon. It feels a bit shady to only run a half at such a storied race. Yonkers is USA's second oldest marathon after Boston. I ran the full shenanigans three years ago as a long run and really liked it. A bit of a sad finish line - I don't need much - but great going other than that.<br />
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Lidia asked me yesterday if I have a backup Marathon. Given how easily you can get a cold or niggle that kills any racing plans, it's a good idea to set up a backup marathon. Two to four weeks later seem a good time to me but that's certainly personal preference. The cancellation of the 2012 NYC Marathon turned the marathon world into a backup frenzy. Lidia and I were signed up as well but also had a backup in the Osaka Marathon (picture). It fit our plans for a business trip and we wanted to do it either way. Neither of us had a great race but it was a fantastic experience.<br />
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But no, I don't have a back-up marathon, mainly because we leave NYC for first the tropics (Cozumel) and then summer (Argentina) for a month. This means lots of cycling (for work). I could get back into serious run training starting mid December and run a January or February race but my wife is expecting in January so maybe, just maybe, priorities will be different. Or at least sleep will be optional.<br />
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Better finish NYC upright.Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-57467639843572529402015-10-06T16:34:00.001+03:002015-10-06T16:34:16.256+03:00It's here<div class="separator" style="clear: both; text-align: center;">
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The cold, that is. Unfortunately, I can't remember an October where I did not have a cold. The good news is that it is mild enough and better now than a week before the marathon. I'll be off running for three days or so. And it does likely put a damper into my Rock 'n' Roll Brooklyn half this coming Saturday. I was planning to run it all out but at this point would be happy to have another FMP workout.<br />
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I say "another" because that's what I did at Grete's Half in Central Park last Sunday. Warmed up 6 miles with Michael W. and then ran a 1:23:20. It was a fun workout because David Alm gave me purpose. I ran up to him at mile 4 or so and made it my goal to pace him for the rest of the race. He had his highs and lows but finished solidly. I benefitted from running with him just as much because it was a welcome distraction.<br />
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Pic: that's David with me growing out of him. I tried to not ruin his picture but obviously failed at it spectacularly.Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-54408845053717068222015-10-01T21:21:00.001+03:002015-10-01T21:21:14.582+03:003 x 1'/'2/3'<div class="separator" style="clear: both; text-align: center;">
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I'd like to write of more positive experiences in my training and racing but it's been a bit trying. I prefer to keep it real. It's all a question of perspective. If anything my perception of reality has been a bit skewed which lead to false expectations. Next time I set out to train for a goal, I need to keep that in mind.<br />
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I struggled lots to get the fatigue out of my legs after the 8 mile tempo on Thursday followed by a 22 mile long run on Saturday. It took me a full four days to be in shape for another workout. I had planned to run it Wednesday but it had to wait until today, Thursday. That's cutting it close until my next workout on Sunday which will be a long run comprised of 8-10 miles easy running and Grete's Half Marathon in Central Park at a quicker pace. Six days later I will race the Rock 'n' Roll Brooklyn Half. I doubt I can do any kind of workout between the two. It's "scary" how few workouts I get done at all. After Brooklyn, my legs are likely smashed for a week which puts me at two weeks to go. Not much I can do from there anyway. At least I won't be overtrained for the marathon.<br />
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The workout I did today is my all time favorite: 3 by 1 min./2 min./3 min. with jogs in between for the same period. Paces are about mile/5k/10k. It's not really important to hit a certain pace. Key is to have three distinct paces. The workout can be done on any course or surface. If you don't have a great feeling for pace, it may take a couple of tries to get it right. As always in life, don't worry about making mistakes as long as you address them afterwards. The most common error is to go out too hard and then not being able to go the same pace for the third set. If in doubt, start out a little too easy. For those of you running with a GPS - I know, fucking everyone - DO NOT USE IT. This workout is also an exercise in judging pace by feel.<br />
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For runners who tend to get injured or who are 40 and older, it might be better to do 3x3'/2'/1' because you can ease into it. If you do it this way, you'll notice that the two hard blocks are 2'/1'/3' in the middle because the jog break after the fast 1' effort is rather short and you have to go back into the solid 3' still huffing and puffing.Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-21717814344240914392015-09-27T03:29:00.001+03:002015-10-25T21:24:11.415+03:00Resting more<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/VUu1QkV5t_E?rel=0&controls=0&showinfo=0" width="560"></iframe><br />
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Resting more has become a reality for me as a masters runner. I need more easy days between hard or long runs. We all do.<br />
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Does anyone know where the word "masters" in running comes from? It's such a nice way of saying "old and washed up". As we age, we get wiser thanks to accumulated knowledge and experience. I did feel more masterful as a runner 10 years ago than now though.<br />
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Thursday Michael B helped me to a good workout. We did two continued "middle 4" loops in Central Park with the first four miles at 6:30 pace and the second 4 at 6:00 pace. Michael is training for Chicago and is in better shape than he has in a couple of years. I added a 2:40h long run today on still somewhat sore legs. Let's just say I got it done.<br />
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With about a month to go to the race, I feel like I get a better grasp on what's left to do. Tuesday or Wednesday I plan on doing a shorter, faster workout. The following Sunday I'll incorporate the 2-loop Grete's Half Marathon in Central Park into a long run. I plan to do an easy 6 miles followed by the half at marathon pace. Right now I see a 2:45 as a realistic marathon target so that's the pace I'm aiming for.<br />
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I plan to follow this up with a taper-ish week before the Brooklyn Half Marathon which I hope to run in 1:18ish. After that, there are three weeks left. I'm not overthinking what I'll run then. Anything will do if I - again - stay healthy.<br />
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The video: I like the atmosphere. Could be any small town marathon in the US. Add a fun camera perspective and a focus on the back of packers and you have great marketing.Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-27850781027393731812015-09-23T19:27:00.001+03:002015-09-23T19:27:27.000+03:00Moving on from not moving<div class="p1">
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I got ok over the 20k with little soreness which I tribute to my slow race pace. Tired I was, however, for the rest of the week (work was a factor as well).<br />
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The weekend after, I finally managed to get the 3rd biennial Bed to Beach done. It's a 24 mile run from my apartment to Coney Island. I had the coach and his driver with me which made it lots of fun.<br />
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On Tuesday, I did a progression run because I was mentally too tired (work again) for a tempo. A few hours later, just an hour before I travelled to Italy for one of our global bike races, I started having food poisoning. The flight was pretty awful as you can imagine. I had to pull myself together quite a bit when getting on the plane to not get kicked off. At the time, I didn’t know for sure what was going on so heading on a plane for 8 hours across the atlantic with fever and general ill feeling may not have been the smartest move. It had to be done though.</div>
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<span class="s1">Once in Italy, it took me two days to feel ok enough to move. By then I had no time whatsoever because of commitments around the race and no sleep thanks to jet lag. Getting up at 7am local time meant 1am NYC time. I was able to do the race on Sunday but wasn’t 100% back to normal. Monday I dragged myself out for the first run in six days. Tuesday was an all-day travel day and alas another zero.</span></div>
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<span class="s1">I’m definitely short on time to get more solid workouts in but it was never going to be a perfect race. The biggest challenge now will be to stay healthy, especially with a sick toddler in the house.</span></div>
Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-16118423190359994222015-09-08T01:19:00.001+03:002015-09-08T02:10:10.211+03:00New Haven 20k<div class="separator" style="clear: both; text-align: center;">
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<a href="http://www.newhavenroadrace.org/wp-content/uploads/2015/03/new-haven-20K-results.txt" target="_blank">1:16:29 for 96th place</a><br />
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Glad to revisit the New Haven 20k with my wife and my buddy Michael who had a solid race off very little training. My 22 months old son Max finished the kids race (800m) after vomiting twice on the way in the car. If you think we're committing child abuse, keep it to yourself.<br />
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It was good to also have Cary and Jim of CPTC at the start. I saw Cary the whole race ahead of me. He's going to solidly smash his 2:38 PR in Chicago.<br />
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Not sure why not more team members take the trip. It's only a bit further than an hour away to a well organized race over a rarely run distance (each year it's also the US championship). Yes, the race is not easy due to heat and humidity which makes for slow times but it's a good test for anyone going into fall marathon panic season.<br />
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I'm very happy with my time which used to be a modest half marathon time for me. Sure, I shouldn't dwell on the past but I'm a solid six minutes slower than five years ago at age 35 at that race.<br />
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Of course I was better trained then but that's probably what annoys me most. I can accept aging but I don't like failure, no matter how unrealistic it is. It's unrealistic because I have a different (even better!) life than back then. I'm happily giving up a handful of minutes for this.<br />
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I didn't taper for the race but in hindsight I don't feel like resting would have brought a better result. After a progression run over 10 miles on Thursday, I ran an easy 6 miler on Friday and rode 4 hours easy to moderate on Saturday. Legs were heavy yesterday but I did a 90 min. easy run.<br />
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I lost feel for my pace a bit recently for two reasons: 1) I simply haven't raced much and 2) I haven't trained and raced much at this lower fitness. I started the race with what felt "right", whatever that means. The first two miles were 6:09 and 6:20.<br />
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The course is pretty easy but not entirely flat. It has a few rollers. The toughest part about it are some stretches in the sun. It's Labor Day in Connecticut so of course it was humid and warm.<br />
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I picked it up steadily after the first mile and hung onto a group with three chicks who had a couple of friends pacing them. Miles 3 and 4 were 6:10. My legs opened up a bit so I pushed it ever so slightly, left the group and started reeling in single runners. 6:06, 6:06, 6:05, 6:05.<br />
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The last three miles were tough due to a couple of hills and me just not having enough strength to keep it going. Total time for this section was 18:38 (I was too tired to take splits) which means 6:13 on average.<br />
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Based on today's race, I'm confident to go sub 1:20 at the Brooklyn Half on October 10. It will be colder and I will be better trained (fingers crossed). That would indicate a marathon fitness of 2:47-2:49. Not exactly the 2:45 I was hoping for but I'm not going to stop myself from improving even more. :)Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-52630538384983689862015-09-07T04:03:00.001+03:002015-09-07T04:06:57.909+03:00Finally<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9nJtZX4nvuHAsLebSEFG7VhrxoCmf7YKCN4Pol9tqdYo9cOqh4OCKPfI_YXc_Lu5bpbTj_FxXoDy4wDY-H6gu_f9enDWOFjF1_8DeE7cAw-iU68Vas8bbiIEz1qLmtQw2o3OfYIPRwtI/s1600/nike-lunartempo-available-6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9nJtZX4nvuHAsLebSEFG7VhrxoCmf7YKCN4Pol9tqdYo9cOqh4OCKPfI_YXc_Lu5bpbTj_FxXoDy4wDY-H6gu_f9enDWOFjF1_8DeE7cAw-iU68Vas8bbiIEz1qLmtQw2o3OfYIPRwtI/s320/nike-lunartempo-available-6.jpg" width="320" /></a></div>
<br />
<br />
Tomorrow I will finally be at <a href="http://www.newhavenroadrace.org/" target="_blank">the start line of a race</a>. It won't be pretty but knowing this in advance allowed me to train more this week. No tapering needed.<br />
<br />
Michael B had the week off so he was able to push the workout from his usual ungodly 5.45am to a more bearable 7am. That's not the start of the run but the workout, all warmed up and ready to roll.<br />
<br />
We did 8*600 on the East Drive in the 90s. While not track-fast, not much is lost on straight tarmac. Michael said it's about 2 seconds long but who's counting (we were: 2:07-2:00 per rep).<br />
<br />
Two days later I doubled it up with a progression run of 10 miles. Only the last 2 were probably in true tempo pace but I didn't want to fall apart early again in the heat and humidity.<br />
<br />
I ran the New Haven 20k in 1:10h five years ago. Tomorrow, I will have to accept anything around 1:20h. It doesn't help, I have to start somewhere.<br />
<br />
Meanwhile I'm stilling riding twice a week. With <a href="http://www.gfnyitalia.com/" target="_blank">GFNY Italia</a> coming up on September 20, I want to at least be in decent shape. Maybe I can make the second group again like last year.<br />
<br />
Not sure what other races I will do until the Rock 'n' Roll Half in Brooklyn in October. I mostly hope to be able to get a few more solid tempos and long runs in. For the latter, maybe that 50k around Manhattan needs to get done finally. But beyond just getting through distance, after Italy the long runs will need to have some ooomph as well.<br />
<br />
The picture? I'm still a sucker for running shoes (and running apparel) of the evil empire. No shoe has come close to what the Lunaracer delivers: lightweight but cushioned. Exactly what I need for everyday training and long races. I also still own a pair of the original <a href="http://sneakernews.com/wp-content/uploads/2008/07/lunar-trainer-black-red-14.jpg" target="_blank">Lunartrainer</a> which I take out when I start running after an injury.<br />
<br />
This year, Nike decided to bring the Trainer back and now calls it "Lunartempo". Saw one for $60 so couldn't resist. I'm very impressed because it is as light as the Lunaracer but even more cushioned. It will be my go-to show for easy long runs on concrete and definitely the shoe I will be wearing at Comrades (which will again not be next year. Stupid date!).Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-31875534027648862472015-08-25T19:36:00.000+03:002015-08-25T19:36:33.514+03:00Non-committal relationship with races<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7y2CcAORi6qC7vMwiGOPciiIAHv8EDT_UN4ExlyIjJZ2STgEIYuE2sFTrpFRCYG4Z0srkZgpguLNkIsPaPFJc-8IR1QaZ9LGV7e4BKZ20lKdzkNJtr7JRFBI_vwwzMMRprezhsc2YI04/s1600/11863370_1100761946619373_6790524695509188683_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7y2CcAORi6qC7vMwiGOPciiIAHv8EDT_UN4ExlyIjJZ2STgEIYuE2sFTrpFRCYG4Z0srkZgpguLNkIsPaPFJc-8IR1QaZ9LGV7e4BKZ20lKdzkNJtr7JRFBI_vwwzMMRprezhsc2YI04/s320/11863370_1100761946619373_6790524695509188683_n.jpg" width="254" /></a></div>
My running has been funky and I guess that's all I should ask for at this point. I feel tired every morning and it's hard to fathom doing anything but a slow jog. And even that seems like a thing I would only wish to my neighbors (of course they are idiots, this is NYC).<br />
<br />
Last week I headed out to do a tempo run but quit after about half a mile because I felt completely sluggish. I forced myself to do a fartlek to at least get something done. Thankfully, a couple of days later when I tried again, I got it done.<br />
<br />
And then again this morning.<br />
<br />
I'm now looking at getting two "efforts" per week under the belt. They are certainly on the short side of things (4-5 miles) but it's still very nice and hot here (did I mention I love summer?).<br />
<br />
I bailed on two more races though: first was the Harlem 5k. I simply didn't see a point to race without any training. The second was today's Rockland Lake Marathon. I was quite close to doing it but ended up not to for various excuses such as having to pick up a rental car the day before and parking it overnight etc. blabla. I did that thing 5 years ago and jogged - seriously! - through in 2:44. Completely unfathomable right now.<br />
<br />
Saturday I emailed my buddy Michael to see whether he's still on for the New Haven 20k on Labor Day. It's usually a nasty hot slog but definitely an overall good event and even a US championship which makes for a good field (not that it would matter to me). Last time I ran it was 2010. I hung onto the women's lead pack but got dropped rather early. They make you run along the shore which sounds pretty but it's not and the sun just burns down on you. Even if you manage to convince yourself that you just ran a half marathon (although it is 1.1k less), your time will still suck.<br />
<br />
Well, at least mine will.<br />
<br />
Long story short, Michael actually signed me up because it seems he lost faith in my ability to actually do one of the races I keep talking about. Sad but fair enough.<br />
<br />
At this point I am only also registered for the Rock 'n' Roll Half in Brooklyn mid October before NYCM. Let's hope I get other races done as well. I wanted to run the Bronx 10m but that has been sold out for a couple of months now.<br />
<br />
My long runs have been decent so far. Nothing longer than 2:15 but one weekend I did two 2h+ runs in a row, one of them with my coach and his driver around the tip of Manhattan (see picture). One day I will run around Manhattan which is 50k and it sure would be good for me to do it soon.Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-3270959026731792142015-08-11T23:36:00.003+03:002015-08-11T23:36:51.530+03:00Looking ahead unobstructed<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgpnmmNBy3GrbLXH0h5gZmxTOYeyNpw-tHzi0-D8WNcf6lEYsdcYmefJB4QcFnto84EtThUO8BOHZLxw-FKBwbAcsyhRzD_nT-S0Nhr-C9M8kd_CBch4hebC2V3L3HLqpkHD2YM6aD_bw/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgpnmmNBy3GrbLXH0h5gZmxTOYeyNpw-tHzi0-D8WNcf6lEYsdcYmefJB4QcFnto84EtThUO8BOHZLxw-FKBwbAcsyhRzD_nT-S0Nhr-C9M8kd_CBch4hebC2V3L3HLqpkHD2YM6aD_bw/s320/FullSizeRender.jpg" width="320" /></a></div>
<div class="p1">
<span class="s1">My first run focus week since forever is in the book (not literally as I stopped my log last year after 23 years). Any normal person would know better than to assess one's fitness based on that but we're runners so we're stupid.</span></div>
<div class="p2">
<span class="s1"></span><br /></div>
<div class="p1">
<span class="s1">Apart from a few regular jogs, I did </span></div>
<ul class="ul1">
<li class="li1"><span class="s1">one tempo run. Something like 2mi and 1mi, who knows exactly. I didn't wear a watch.</span></li>
<li class="li1"><span class="s1">one long run with the crew of 2:20h-ish</span></li>
<li class="li1"><span class="s1">one fartlek</span></li>
</ul>
<div class="p1">
<span class="s1">Takeaways:</span></div>
<ul class="ul1">
<li class="li3"><span class="s1">anything faster than 6:45 pace feels FAST</span></li>
<li class="li3"><span class="s1">running long is merely a question of specific muscular endurance. I have plenty of general endurance.</span></li>
</ul>
<div class="p3">
<span class="s1">My original goal for NYCM was to get into the Top 100 once again. To achieve that, you usually have to break 2:39. </span></div>
<div class="p3">
<span class="s1"><br /></span></div>
<div class="p3">
<span class="s1">For background, my recent history in marathons:</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1">2008 NYCM 2:34</span></div>
<div class="p3">
<span class="s1">2009 NYCM 2:33 (trying to break 2:30 and failing)</span></div>
<div class="p3">
<span class="s1">2010 NYCM 2:45 (trying to break 2:30 and failing spectacularly)</span></div>
<div class="p3">
<span class="s1">2010 Fukuoka 2:42 (trying to break 2:30 in warm weather, ended up in hospital)</span></div>
<div class="p3">
<span class="s1"><br /></span></div>
<div class="p3">
<span class="s1">2012 Osaka 2:44 (backup race for the cancelled NYCM, was hoping to break 2:40)</span></div>
<div class="p3">
<span class="s1">2013 NYCM 2:48 (no longer in shape to go near 2:30, goal was a solid 2:45)</span></div>
<div class="p3">
<span class="s1">2014 Boston 2:58 (didn't train and melted so badly - walking - that I wasn’t even sure I’d finish under 3h)</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1">After that Boston race, I decided that running marathons without properly training for them is not fun. “Properly” is definitely a term that needs definition. To me, “properly” means an honest effort. Averaging 30 miles/week does not rate as an honest effort in my world.</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1">I most likely let that Top 100 goal slip this summer as I was racing my bike through the alps. I raced much better than last year so I hung on to those eight weeks of cycling bliss. Also unlike last year, I kept running a couple of times a week though. Hence, not all is lost. That said, cracking the Top 100 would have required long runs, track workouts and the odd race. Apart from two abysmal efforts on the track, I did none of it.</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1">So what, really, is still possible? I put myself out there and promised my running buddy Seth to beat him by 10 minutes. His PR is 2:53 and he was on my heels this spring at the NYC Half. Brenn of <a href="http://cloud259.com/" target="_blank">Cloud259</a> put himself out there and said he will use beating me as a goal. He broke 3h in 2013, running 2:56 at the NYCM.</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<div class="p3">
<span class="s1">Both is intriguing.</span></div>
<div class="p4">
<span class="s1"></span><br /></div>
<br />
<div class="p3">
<span class="s1">I do want to go under 2:45 and think that’s still in the cards. Let’s see where I get in the next few weeks.</span></div>
Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-26251556194661869562015-08-07T12:13:00.004+03:002015-08-07T12:13:54.088+03:00It's August<div class="separator" style="clear: both; text-align: center;">
<a href="https://cnncommentary.files.wordpress.com/2015/07/ar-150729826-jpgimageversionwidescreenmaxw770.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="179" src="https://cnncommentary.files.wordpress.com/2015/07/ar-150729826-jpgimageversionwidescreenmaxw770.jpeg" width="320" /></a></div>
<br />
July has been <a href="http://www.mzungofire.blogspot.com/2015/07/june.html" target="_blank">what June was</a>.<br />
<br />
It's August now which means I'm home in NYC and running more regularly. This first week has been about adjusting (my run timer has changed, see picture). I like westbound jetlag because getting up early is easy so I get to run with the early morning crew here. Unfortunately that won't last long.<br />
<br />
I had planned to do my first ever <a href="http://www.parkrun.org.uk/beckton/" target="_blank">Parkrun</a> while working at a cycling expo in London for three days but I was too exhausted from standing all day. I did, however, get a run in every day and even a long one on Sunday, starting along the Thames and then along a canal (route no. 5 <a href="http://www.telegraph.co.uk/men/active/11542966/best-running-routes-london.html" target="_blank">here</a>). It's a good route but I wouldn't do it again on a beautiful Sunday. The tiny canal path was too crowded.<br />
<br />
Before our flight on Monday, I ran in a <a href="https://www.google.com/maps/place/Harmondsworth+Moor/@51.4890222,-0.4902935,15z/data=!4m2!3m1!1s0x0:0xf9d4e00ee16b8cff" target="_blank">moor park just off Heathrow airport</a> which was a great route on trails through nature. Would be unthinkable in Newark.<br />
<br />
I haven't been on my bike for 10 days which feels weird after riding lots for two months. It made me skip my morning run yesterday and go on the bike instead. I don't like my lack of focus when I do that but I also have a hard time to regiment myself too much these days. My key goal is to keep the weight down (I lost some over the summer). It will be key to a solid marathon.<br />
<br />
I still haven't done a single harder or faster run.Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-70473687780353251992015-07-01T22:51:00.003+03:002015-07-01T22:51:58.459+03:00June<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrpYR11kCu_zYer6Zsh8GNpZUkesjpGJxIs1fGREM5ahoXz_-FWAy1JwvS9CpbESI9_EFMcDBsBMDseC3mH_1ngy6XnVcRRYynqq5Et5AfeLRgzgc7tym73GFntjxMrgAyiU5krnQx75Y/s1600/FullSizeRender.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrpYR11kCu_zYer6Zsh8GNpZUkesjpGJxIs1fGREM5ahoXz_-FWAy1JwvS9CpbESI9_EFMcDBsBMDseC3mH_1ngy6XnVcRRYynqq5Et5AfeLRgzgc7tym73GFntjxMrgAyiU5krnQx75Y/s320/FullSizeRender.jpg" width="254" /></a></div>
<div>
<br /></div>
June is my absolute favorite month. Its warm and long days are just the best. Plus, lots of summer is still ahead.<div>
<br /></div>
<div>
In recent years, I didn't run much in June because most of my focus was on <a href="http://passista.it/" target="_blank">cycling</a>. I love riding my bike in warm weather through mountains. </div>
<div>
<br /></div>
<div>
This year was a little different in that I tried to keep my running alive. And I did. If you follow me on <a href="http://facebook.com/fluhme" target="_blank">Facebook</a>, you might think that I just ride all day everyday. Sure, I didn't run lots but four days per week is more than I have done in four years in June. None of the runs were specific and most of them rather slow and painful due to heavy cycling legs. But I get them done and I'm happy about that.</div>
<div>
<br /></div>
<div>
This blog will get more lively in August, when I'm out of the mountains and the bike gains dust.</div>
<div>
<br /></div>
<div>
What about Markus you may ask? Well, this NYC Marathon thing is not happening for him. Too many other races on his plate and he feels that he can't just show up half assed prepared.</div>
<div>
<br /></div>
<div>
I agree.</div>
Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-72212228003053372632015-06-23T10:55:00.001+03:002015-06-23T10:55:10.844+03:00What I do these days<iframe width="640" height="360" src="https://www.youtube.com/embed/B6nFhcI4tgI?rel=0&controls=0&showinfo=0" frameborder="0" allowfullscreen></iframe>Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-91770597962554522742015-06-17T14:16:00.000+03:002015-06-18T14:03:24.037+03:00Doping<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFtnznFMyP9PccpStcLiBvEG0BkeQD1LkJtZWDCYKfr4X_w6rb6ryXVnaFqxROnEafmTV1NbHX_KQ01AaHOdAzfusEha_G7br7f0EvUAWSPb3XkHYIgXZuGTqluq-WLtJ0BDNtQjvWKSQ/s1600/fukuoka.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFtnznFMyP9PccpStcLiBvEG0BkeQD1LkJtZWDCYKfr4X_w6rb6ryXVnaFqxROnEafmTV1NbHX_KQ01AaHOdAzfusEha_G7br7f0EvUAWSPb3XkHYIgXZuGTqluq-WLtJ0BDNtQjvWKSQ/s400/fukuoka.JPG" width="192" /></a></div>
<br />
One of the most obvious characteristics about getting older is the inability to perform hard workouts for days in a row. I used to be able to ride three days hard before I was really tired. Now it's two days. For running, it's even worse: a hard day is usually followed by 3-4 easy days. During the last two days I ran once and rode twice. I'm exhausted today and had to drag myself on the street to get a run in. As a driven athlete, that tiredness is hard to accept. We have all these ideas and plans of how much we are going to train to get in this amazing shape. And that's where some people look for shortcuts.<br />
<br />
Given that this now is a personal blog about my attempt on the NYC Marathon, I had no intentions to write about doping. I don't dope, never have and never will.<br />
<br />
I have, however, been actively involved in antidoping since 2001 and am extremely vocal about drugs in sports on <a href="http://www.twitter.com/ulif" target="_blank">Twitter</a>. I write <a href="https://granfondony.com/antidoping" target="_blank">articles on the topic</a> and had the chance to be interviewed by NPR and German radio stations as well as by my running club mates on their <a href="http://cloud259.com/interview-transcripts/uli-fluhme/" target="_blank">podcast Cloud259</a>. I implemented the <a href="https://granfondony.com/gfnyantidoping/" target="_blank">most sophisticated antidoping program</a> at any amateur event which includes out of competition testing, something that has not been done before or since.<br />
<br />
The good news is that finally many people understand how prevalent doping is among amateurs. And while very few amateurs get caught, it's a new development that no pro athlete, no matter how big, is safe nowadays: Armstrong, A-Rod, Salazar - busted.<br />
<br />
I hate the idea of cheating in sports. I have been beaten in races by many dopers. Doping is actually more visible in amateur sports than among the top elites because it's largely unsanctioned. I'm sickened by "athletes" in their 40s who post fantasy times and win bike races against much younger riders. These guys are doping right into your face. They often show the visual cues of drug abuse, mainly a veiny, impossibly skinny yet strong body. They race almost year round and train hard day after day after day.<br />
<br />
I wish I could name names here. There is a cyclists in his mid 40s who wins big bike races in the alps against riders in their late 20s and early 30s, many of which have been implicated with doping. There is a runner in NYC in his late 40s who suddenly started to post incredible times. In triathlon, I had to endure stories of other guys doping told by middle aged dudes who were impossibly ripped.<br />
<br />
The gut reaction to my post might be "you're just jealous". I'm definitely jealous of any great performance that I couldn't achieve. That said, in 23 years of racing I have seen enough to get a good feeling which performance is real and which is "not normal". What I have learned is that it's actually as easy as "if it's too good to be true, it's not true."<br />
<br />
The obvious solution for a clean athlete is to focus on himself. However, I'm a very competitive guy in races. My race performances are head and shoulder above anything I can achieve on my own. I have beaten guys who are faster and better than I am through skill and experience. Racing is the essence of any organized endurance event.<br />
<br />
So how do I deal with it? For me, it's mainly a moral issue. It's against the rules. But what if "everybody" is doing it? What beyond morality can help you to abstain drugs under such premise?<br />
<br />
1. Training and competing is a relative process. Unless you have a shot at becoming the best in the world, your overall performance doesn't matter. Most of us can work their ass off and take all the drugs on the planet and will still not be the best in the world. Imagine you are a front of pack amateur who decides to take drugs to be faster. Once you do, you may beat guys you couldn't touch before but you're still jealous of the ones who are even better. Yet, you can't reach them. Now you're not only not the best but also a cheater. You've lost the last thing you had: your integrity.<br />
<br />
<i>Hence, the goal is to push and challenge yourself to become better but to focus on the process more than the outcome. Yes, racing is the icing on the cake and winning is even better but when I look back at two decades of racing, I don't mainly think of the races I won but rather of the experiences I lived. Enjoy being part of the races. You'll miss it once it is gone.</i><br />
<br />
2. Don't underestimate the health implications of doping. Supplementing testosterone means shutting down ones own production for good. A lifelong dependency on medication with increased needs over the years is one result. The other can be cancer. Yes, you can lose your balls. Others have.<br />
<br />
EPO is readily available online. Administering is easy enough, nowadays as easy as swallowing a pill. How do you feel like going to sleep when the consequence might be death? Your blood might be too thick.<br />
<br />
<b>In 22 years of racing bikes, triathlon and running, there were very few things as satisfying as knowing that I achieved all I achieved - as little as it may have been - completely clean, without any exception. There is no money in the world that can buy you that integrity. Yet, it's freely available. It's nothing but a choice.</b>Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-30031471813169542882015-06-07T22:53:00.000+03:002015-06-07T22:53:10.197+03:00Cramps<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinggeVJ-p31n_xRNYzFMeb42Ko84SkLgNMzVSecmZBwQwOmcJHjxkQFdLjIKJcyiyuRvsP4xBdfmMHHTfWGBLfmkVcC0WAwbvHoggg_jEPpYGfuH1L8yAFPQ5VBQoS9ICTc5Cn73GOddk/s1600/IMG_3856.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinggeVJ-p31n_xRNYzFMeb42Ko84SkLgNMzVSecmZBwQwOmcJHjxkQFdLjIKJcyiyuRvsP4xBdfmMHHTfWGBLfmkVcC0WAwbvHoggg_jEPpYGfuH1L8yAFPQ5VBQoS9ICTc5Cn73GOddk/s320/IMG_3856.jpg" width="156" /></a></div>
<br />
I've been lucky enough to never have had cramps when running. Actually, until this February, I never had cramps when doing any race until I got some in my quads towards the end of GFNY Puerto Rico, an 80 mile bike race. That day, I clearly went being my fitness to win the race so while it was a surprisingly new sensation, it was not surprising that I got them. Last week, at a 150k granfondo in Italy it happened again. I was very, very far from winning the race but I was even less prepared.<br />
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For what seems forever it has been suggested that cramps are the result of dehydration or a lack of electrolytes. As a firm believer in most things that Noakes explains, I long shared his view that it's simply a case of overexertion.<br />
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Read: you have been going faster than you muscles can handle.<br />
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Yes, again: cramps are not an excuse for a poor performance but a sign of too optimistic (read: wrong) pacing.<br />
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What you can do about it? Obviously train harder and/or better and pace more in line with your fitness.<br />
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Thank you <a href="http://sean-fortune.squarespace.com/central-park-coaching/" target="_blank">Sean</a> for <a href="http://www.dailymile.com/blog/coach/race-cramping-causes-and-prevention" target="_blank">this</a>.<br />
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<br />Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-89631309387477914092015-05-29T13:57:00.001+03:002015-05-29T13:57:11.242+03:00Settling in<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-hKxaEdV7agKsLbCaJQm09G8xTWB9wYKnb0HyAfiNxBGVYn2gpvvq4neCDl_iRgrbuya8VKHsEvry4JsqWO7z8PZnY01h__ShmpfsRokiu4ldEiscHj4to1FjDfsZ2vWFr9Ye4nkKU1M/s1600/may27.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="257" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-hKxaEdV7agKsLbCaJQm09G8xTWB9wYKnb0HyAfiNxBGVYn2gpvvq4neCDl_iRgrbuya8VKHsEvry4JsqWO7z8PZnY01h__ShmpfsRokiu4ldEiscHj4to1FjDfsZ2vWFr9Ye4nkKU1M/s400/may27.jpg" width="400" /></a></div>
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Gran Fondo New York race week was crazy and meant a week without exercising. Ever since, I've crawled back into regular exercise. Nothing worth talking about, just a few runs on the trails through the woods and a first track session (8*200m) which felt slow and sluggish.<br />
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Yes, that's a bike on this pictures so yes, I'm cycling. I really should post a running picture which I could because I am running about 5 times per week. I just never schlep a camera or phone with me. There is some running connection in this picture though because the road you see there briefly touches the trail now called <i><a href="http://www.scenictrail.ch/" target="_blank">Scenic Trail</a></i>, a 50k run through my local hills here in Ticino. The race (run?) is scheduled to be held on June 13 and I have all intentions to give it a shot. Let's not hope I cop out or opt for the pussy version (aka 25k). Hopefully I can get Markus to come down here and run it with me.<br />
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If you click on the above link, you get to look at a dude in some sort of white spandex, tube socks and cross country skiing sticks. I'm not sure what he's trying to achieve with this outfit because he's not roller skiing to get ready for winter. It's what happens when you take a cheap sport like offroad running for which you don't really need anything but shorts and some sneakers and have a few companies find a way to sell useless crap to willing customers. Yuck.<br />
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<br />Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-39985723454818305852015-05-11T23:42:00.001+03:002015-05-11T23:42:30.521+03:00Haile retires<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHHCX0ojuh0H_6XmqWnih2ArfrjhMLlOz-ybcruY-8lzQyWuOSksaK-Br42-XA-VjhShbZbCdkvSozxVzzRXfxiSg7NBTvV6kUyby1HZZVzZba9GbIjFd37cXFvkTnBMhe-8KRdcrrCak/s1600/haile.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHHCX0ojuh0H_6XmqWnih2ArfrjhMLlOz-ybcruY-8lzQyWuOSksaK-Br42-XA-VjhShbZbCdkvSozxVzzRXfxiSg7NBTvV6kUyby1HZZVzZba9GbIjFd37cXFvkTnBMhe-8KRdcrrCak/s400/haile.jpg" width="400" /></a></div>
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The great Haile Gebreselassie retired from competitive racing today. Thankfully this actually means nothing because a) he's done that before and b) he will continue racing anyway.</div>
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So nothing to see here. Run for life, Haile!</div>
<br />Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-15549540508070805522015-05-08T19:50:00.001+03:002015-05-08T19:50:09.242+03:00Stress your body<div class="separator" style="clear: both; text-align: center;">
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<br />
Right now my brain is stressed which is not the stress you want for running performance. I can physically feel the negative implications during my powerless jogs I manage to squeeze in daily.<br />
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The good kind of stress is mostly physical. I say mostly because pain threshold training is of mental kind and one of the key factors in endurance fitness.<br />
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In the final 8 weeks before a race I believe in specificity. But before that an experienced athlete will only improve by applying new stress to the body. Successful fall marathon campaigns for me have always been based on summers spent on the extreme ends of training. Think about doing an easy 50k run followed by a track 5k race three days later. The 50k gets you comfortable for the distance while the track 5k moves your pain threshold.<br />
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Marathons are hard to find during the summer for obvious reasons which is a bummer because they are the best catered long runs - as long as you don't race them. Check your local calendar. Here in New York we have the <a href="http://us.srichinmoyraces.org/events/marathon-rockland" target="_blank">Self Transcendence Marathon</a> at the end of August that does loops around Rockland Lake. I did it back in 2011 and put it in my calendar to go back. I jogged a 2:44 back then. Would be an all out effort now!<br />
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(Picture: Fukuoka Marathon starts and end on a track.)Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-49103080453067765662015-05-03T19:38:00.001+03:002015-05-03T20:03:22.187+03:00First post back with some french trail funk AKA Trail du HohrodbergYes. I'm back. Back on this side of the magical interweb. Back on the 'ol Mzungo blog.<br />
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As previously mentioned, Uli and myself set up this slice of interweb nerdism to celebrate and hype out inital trip to Kenya almost 6 years ago.<br />
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A lot has changed since then.<br />
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Two major things did not change. Our friendship and our love for running.<br />
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Now that Uli answered the call with a sub 37 10k race i will be back with some words.<br />
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As i raced in the Vosges the other day you will be tortured with my race report from the Trail du Hohrodberg this saturday.<br />
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It already was a competition before the actual race. The <a href="http://hohrodberg.blogspot.de/">negligible race website</a>
just showed a vague map of the route. No majormunicipality or key
landmark close by. It might be my inexistent skills in French language,
but it reminded me a bit of my Irish fell running times as I felt a lost
along those blustery and petite country boulevards. Despite all the
technical treats, it was good to check that I’m still skilled to read a
map and, like back in Ireland, can recognise fellow racers and track
their car down to the venue. Finally I arrived on site with enough time
to spare. <br />
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Like most of the years I was in the French
region of Alsace to hang out at a friends house and celebrate the bank
holiday. Discovering a race in the Vosges is not too tough. As the trail
running explosion is not new to France, the scene is energetic and
delivers enough chances to roll the feet around these picturesque part
of the “Grande Nation”. <br />
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The sun hasn’t been seen o'er
here for a good few days. Drizzle or rains were the key ingredients of
the weather report - a well-preserved outfit for some proper trail
dashing. Just as an additional cloud transported more water, the mob got
ready on a soaked grass turf on top of the “Col du Wettstein”. The
lively horde turned soundless as the marshal counted down. Then the
contest was off towards the woodlands that were partially hidden in
scenic, deep floppy smokes. After a couple of meters the track curved
towards the primary single trail. Hectic all around as the fight for
positions got underway. A long stretch towards the top of the mount
separated the competition and after excited encounters the first
clusters were formed. <br />
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The deep woods in the rural
Vosges region are just made for that kind of running action. An
extensive system of single footpaths and tight forest alleyways make up
for a scenery that can undoubtedly host so many suitable trail contests.
Despite other “Trail” competitions this race was run on actual, proper
trails. Looking back, a total of 300 meters were run on paved roads. The
rest was pure bliss as the path was winding past technical, rocky,
slippy and narrow natural trail. The spectacular weather and the
magnificent surrounding added a lot towards the technical side, which
was great distraction. Surfing around the puddles on the steep
downhill’s and rolling sections was cool. Again my LaSportiva Helios
served to be the best partner for this kind of races. Its good to know
that there is grip when you go downhill with top speed. <br />
<br />
Knowing
that I’m missing the longer training runs recently, the race got
tougher and tougher the further I ran. Accumulating to the fatigue I got
confronted with long, steep uphill’s in the second portion of the
route. I had to dig deep and lost a good few places on the grinds
upwards. As I trolled down the last hill after a mere of 25 kilometres
and 800 meters of climbing, I felt pretty worn-out but pleased getting
to experience a course like this. This is what I would call trail
running. Very well marked route, humble but efficient organization and a
very friendly but competitive field. <br />
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<i><b>Tune of the day: </b></i><a href="https://www.youtube.com/watch?v=n0BNJ6xszPA">Denyo – Elbtunnelblick</a></div>
RUNsselhttp://www.blogger.com/profile/05594301630208383810noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-74973641991445398952015-05-03T04:50:00.003+03:002015-05-03T04:50:47.730+03:00Cloud 259<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFfGDtBlYV3vIl6BCC9nbGETj9heUgtQGUeeXfTLMdAii8YM1KBg2HrssW1BmynFhT8djoiSFgwGiN7BG9uLPk5-mtKBQUEoTPQ734OaXfvKPmw9-fz-HeZ4gEgLCiOD2zv9Tn6i-AJCs/s1600/cropped-bluestretch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFfGDtBlYV3vIl6BCC9nbGETj9heUgtQGUeeXfTLMdAii8YM1KBg2HrssW1BmynFhT8djoiSFgwGiN7BG9uLPk5-mtKBQUEoTPQ734OaXfvKPmw9-fz-HeZ4gEgLCiOD2zv9Tn6i-AJCs/s1600/cropped-bluestretch.jpg" height="100" width="320" /></a></div>
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Today I actually had to leave my Saturday morning jogging group because they were going too fast: flying at 7min pace. Yup, I'm fried from work. Three more weeks.</div>
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I've been an avid podcast listener for over 10 years during my runs (and even now have <a href="https://granfondony.com/podcast/" target="_blank">my own podcast but it's about GFNY</a>, not running). Two of my club mates have a nice running podcast called "<a href="http://cloud259.com/" target="_blank">Cloud 259</a>". "259" because their goal was to break 3h in the marathon. One of them, Brenn, achieved that last year by running a 2:56. Ever since, he says he's been lacking motivation to train hard again for a marathon. In their most recent episode, he said he would use me as a target for NYC Marathon.</div>
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A few years ago I would have laughed at that. Hey, I'm a 2:33 guy! Who are you kidding? </div>
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But he mentioned that I have a kid now and am busy with organizing GFNY's around the globe. And looking at my recent results, he is right to use me as a target. I'm no longer a 2:33 guy. Two years ago I ran 2:48 in NYC (and that was the last time I trained three months for a marathon). I firmly believe that I can still run 2:45 and I think I have a shot at getting under 2:40 again if all goes perfect.</div>
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But as Brenn rightfully stated: believing something and actually doing the necessary work for it are two very different things.</div>
Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-33371399244570828952015-04-23T15:17:00.001+03:002015-04-23T15:17:11.115+03:00Nate Jenkins<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmFD5KrDC82c6zAUubb9e2GtmUtqRQWFZ23gB0JLwwqQohXCKYdzy_9ZlypsHpsryckJqTou6zQFvJ4nD_4xxAc_voTvcf2b7ixZeAOmmtCQNmQd1zYfdfVTN5znn4gcit2K1BPQpk4mrP/s1600/dnfing+boston.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmFD5KrDC82c6zAUubb9e2GtmUtqRQWFZ23gB0JLwwqQohXCKYdzy_9ZlypsHpsryckJqTou6zQFvJ4nD_4xxAc_voTvcf2b7ixZeAOmmtCQNmQd1zYfdfVTN5znn4gcit2K1BPQpk4mrP/s1600/dnfing+boston.jpg" height="213" width="320" /></a></div>
<br />
If you read this blog, you probably know Nate Jenkins. Nate is what I would call an unexpected elite runner which is what makes him interesting for us slower folks. His size and weight are not those of a typical elite runner (neither is his gait). After a decade of struggling with a debilitating nerve issue, he's finally back training almost healthy and even toed the line in Boston, his first marathon in many years.<br />
<br />
His day didn't go well which makes it for an <a href="http://nateruns.blogspot.com/2015/04/boston-marathon-race-recap-dnf-and-huge.html" target="_blank">even more interesting read</a>. I'm looking forward to see him race this fall in NYC. Right Nate?<br />
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<br />Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-72471358722593915122015-04-18T18:21:00.000+03:002015-04-18T18:21:35.704+03:00Hope<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQoLUIy-CsK2xDuBDTnCahsvoYuJGTd0xjV_HGxAQem4gj3p76iBPzXZbVymsNKI3ii0qAEvMp8iw-3XM9dg6HqG2wEeqmKtXkAMAQ9suoRL3cWT4HUEtu6r1QH0yuMk_kB1IjHBvq6iU/s1600/11160070_1034187029943532_7262551121904848304_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQoLUIy-CsK2xDuBDTnCahsvoYuJGTd0xjV_HGxAQem4gj3p76iBPzXZbVymsNKI3ii0qAEvMp8iw-3XM9dg6HqG2wEeqmKtXkAMAQ9suoRL3cWT4HUEtu6r1QH0yuMk_kB1IjHBvq6iU/s1600/11160070_1034187029943532_7262551121904848304_o.jpg" height="320" width="320" /></a></div>
<br />
Hope is not a good strategy they say. They are right. I was hoping to get a few shorter road races in but reality served me more of the same. Last weekend I was signed up for a 4 miler in Central Park but was out of commission due to yet another cold for three days. By Sunday I was in no shape or form to race.<br />
<br />
It's just running but I was really angry for a while. With four weeks to go to <a href="http://gfny.cc/" target="_blank">our little race</a>, I lack sleep and am generally stressed out. Next weekend I'm off to Bogota, Colombia for one of our <a href="http://gfnycolombia.com/" target="_blank">World Tour bike races</a>. You guessed it right: all that doesn't bode well for my running. I get two 60-90 mile bike rides in each week but the long ones result in two days of poor running. The general fitness is good right now but man am I slow.<br />
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So the next five weeks will be spent with exercising whenever I get a chance and being happy about just getting in a run or ride. June/July we'll be surrounded by hills and mountains so I bought a new toy: light trail running shoes. I'm considering to run a <a href="http://scenictrail.ch/" target="_blank">54k mountain trail run</a> in June because it's in the neighbor village of my "home town". The course hits the hills and mountains that I used to climb as a kid with my dad. It's a run that I had planned to do by myself for a few years now. Now that they run a race on this obvious course, it's hard to resist. Just like back in 2003, when I jumped into the <a href="http://autobus.cyclingnews.com/mtb/2003/MTBworlds03/?id=marathon" target="_blank">MTB Marathon World Championships</a> that were run on parts of that route.Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.comtag:blogger.com,1999:blog-8714039006624621714.post-22647229971332079212015-04-04T19:38:00.000+03:002015-04-04T19:38:49.152+03:0036:57<div class="separator" style="clear: both; text-align: center;">
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If you have been reading this blog closely in the last few weeks, you know that the title is not merely a race time. It's THE race time because now Markus has no further excuses to stay away from this place. When I started out, I asked him to re-join our Mzungo blog to write on his training and racing. We both plan to race NYC Marathon this fall and the Mzungo blog is supposed to serve as motivation. Just like back in 2009 when we got ready for our Iten, Kenya trip.<br />
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"Run a sub 37 10k and I'm in."<br />
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Funny that it seemed such an easy thing to do at the time. He clearly gauged my fitness better than I did though (unless he was certain that I can't even run that).<br />
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Was I happy with my race? No, of course not. In 2010 I ran this race in 33:10. You are right when you say that I was five years younger and actually trained at the time. Enough already.<br />
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I did, however, try a new pre race warmup: I played PacMan in Central Park p/b Google Maps. Worked like a charm.<br />
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If you want to read more from middle aged guys trying to defy nature (read: run a reasonable marathon), jump over to my buddy Sean's new blog. He's training for the Chicago Marathon and actually provides some data on his running "regime". He's also the founder of Central Park Coaching so you might learn a thing or two. You can find him <a href="http://sean-fortune.squarespace.com/central-park-coaching/" target="_blank">here</a>.Ulihttp://www.blogger.com/profile/12396901020582614322noreply@blogger.com