Last Edition of Beloved Charity Run

stats of the week: run 22 km, gym 3 h

On Sunday, our local charity run, the Sterntaler Lauf, took place in the neighbouring town of Herdecke. It was the 26th edition and had been announced as the last because our main organiser is no longer able to cope with the workload. It was also part of my life as I took part at all but one editions. I missed the one in 2004 when I ran the Windsor Half Marathon at the same date. I ran the first 3 editions and from 2005 on I was involved in the organisation of the event.

As usual, around 200 runners and walkers took part and, as always, they created a relaxed and unique atmosphere. The event is not a race. We simply set off together through the woods and up Harkort Hill. Everyone is in good spirits, enjoying the occasion and showing great generosity.

This year, donations totalled € 5,400, an important contribution to the work of Sterntaler eV, which supports seriously ill children at the local hospital.

It was wonderful to see that the participants were unwilling to accept that this should be the final edition. Several people volunteered to help organise the event in future and keep it alive, so perhaps the Sterntaler Lauf will return for its 27th edition next year after all.

Photo: Participants gather before the start and listen to the speaker

Because of that, I was unable to fit in my long run over the weekend and planned to do it on Monday instead. Unfortunately, I picked up a slight strain in my thigh muscle, which put pressure on the L4 nerve and made running impossible for a few days. That is a familiar experience for me. Whenever I try to stick to a structured training plan, I seem to run into some sort of physical setback.

On Course for Copenhagen

stats of the week: run 29 km, gym 3 h

I skipped a scheduled 5 km easy run this week because I was feeling tired. More importantly, however, I completed the planned 14 km long run. A 2:15 half marathon requires an average pace of 6:24 min/km, and I'm confident that I'll be able to achieve that in four weeks.

Our home gym in the attic has had a makeover and now looks much more inviting. We aren't using it at the moment, but it's good to have everything ready for the winter.

AI schedule followed

stats of the week: run 32 km, cycled 34 km, gym 1.5 h

I asked ChatGPT to create a training plan for my build up to Copenhagen. It suggested a sensible schedule with four sessions a week, increasing the weekly long run by 2 km each week until reaching 20 km on the weekend before the race. I managed to stick to the plan this week, completing a 12 km long run, my longest since May.

Another parkrun on Saturday saw me finish in 29:20. My pace is usually a little quicker than the plan suggests for a 2:10 half marathon, but I would be perfectly happy with a finishing time of 2:15.

By the way, C completed this week's 5K parkrun with an age graded score of 71%, even better than last time.

Tour de France on my roads

stats of the week: run 28 km, cycled 39 km, gym 3 h

Watching Stage 7 of the Tour de France Femmes was great fun. I watched it twice, once live and then again on replay. Seeing the peloton racing along the roads where I trained this summer motivated me to do it all again this autumn.

The women climbed up to Chalet Reynard at more than twice the power I could manage. While I was able to put out 150 watts at around 6 km/h, they were producing 350 watts and riding at almost 20 km/h. Impressive!

This week I was able to increase my mileage, although at a cautiously slow pace. With six weeks to go until Copenhagen, I now need to build up to longer distances than the 7 km I have become accustomed to sticking to.

Watching, not cycling

Stats of the week: run 10 km, cycled 62 km, gym 4.5 h

The neurologist I consulted maintains that the nerve is still healing. "You might not notice it, but the healing process is still ongoing," he said. I very much hope that one day I will notice the difference.

The area on the inside of my knee remains numb and feels tight. However, running feels better than anything else, and I spontaneously took part in the local parkrun, which was celebrating its 200th event.

I set off a little too quickly, with the third kilometre turning out to be my fastest, and paid the price later by having to slow down. Even so, I was pleased to finish in exactly 28:00.

The parkrun results gave me an age grading of 65.4%. I was surprised to see that C.'s time of 33:05 corresponded to an age grading of 69.5% – considerably better than mine!

The Tour de France Femmes got underway on Saturday, and I have been watching it on television with a touch of sadness. My decision is final. I will not be driving down to the south of France, nor will I be taking part in Thursday's L'Étape.

Deep down, I know I wouldn't make it to the finish. With temperatures of around 35°C forecast, the challenge would be even greater.

Dream Country

stats of the week: run 11 km, hiked 20 km, gym 1.5 h
stats of the previous week: hiked 70 km
stats of the week before: run 13 km, hiked 30 km

We had glorious days with brilliant weather in my beloved Scotland. Highlights were the boat trips to the Isle of May, Bass Rock and Staffa as well as our stay on the small island of Canna. As we did quite a lot of walking - with an ascent of Goatfell on the Isle of Arran - running was not the focus. I enjoyed day after day, it was a great pleasure to be back to the country I love most.

The birds were most exciting. Gannets on Bass Rock

Gull chicks on the Isle of May

Isle of May Puffins

I now decided not to take part in the L'etape du Tour Femmes. I don't feel capable to manage 3,000 meters of ascent, even more so seeing the weather forecast of temperatures higher than 35°c. This will let me concentrate on running now what is necessary with only 8 weeks to Copenhague Half Marathon. 

A dream comes true

stats of the week: run 17 km, cycled 145 km, gym 1.5 h

All my thoughts are now turning to next Friday. It will be the day that one of my lifelong dreams finally comes true: visiting Bass Rock.

This small rocky island, just off the coast near Edinburgh, is home to the world's largest colony of northern gannets. Around 150,000 birds nest there, and we will have the rare privilege of walking carefully among them in their remarkable world.

The landing trip is organised by the Scottish Seabird Centre in North Berwick. There is only one trip each day, and the number of visitors is strictly limited. At 200 pounds per person, it is certainly expensive. However, this is a once in a lifetime experience, and I prefer to think of the cost as a contribution to the protection of these magnificent birds.

Temperatures in Scotland look pleasantly comfortable, with no sign of a heatwave. Looking at Mollans, where temperatures are consistently above 35°C, we are very glad that we left Provence in time.

Photo wikipedia: Bass Rock

wikipedia by Andreas Trepte: Northern Gannet