Disappointment on the treadmill

stats of the week: run 26 km, zwift cycled 88 km, tm walked 14 km, gym 2 h

I tried some easy intervals on the treadmill, 6 times 600 m at 11 km/h = 5:27 min/km. Really easy what made me being even more disappointed that I had to struggle to keep the pace. Maybe I have to decrease my cycling mileage to become better in running. Anyway, the gym room simulates an altitude level of 2,000 m what may have a limiting effect to my performance. I will try again next week.

I am happy that interAir has booked the Tower Hotel for London Marathon in October. I believe it is no longer the athletes' hotel but I still like it as it is situated right beside Tower Bridge with the famous Dickens Pub a few yards away.

Body signs

stats of the week: run 26 km, zwift cycled 108 km, tm walked 12 km, gym 1 h

This was the 2nd tough week in a row and my body reminds me to have a rest day. After all the indoor cycling I recognize some sort of improvement. My regular power for a 1h-workout has increased by around 10 Watt.

My current goal is to run a weekly average of at least 25 km. It works so far but there will come weeks when cycling will be dominating.

Active marmot days

stats of the week: run 26 km, zwift cycled 118 km, tm walked 14 km, hill walked 15 km

A fairly active week to start into a better year. Luckily we will be allowed to visit the gym without a test from this week on again. I believe the gym sessions are essential for me to stay fit for running and cycling while approaching my seventies.

I also look forward to travelling to Lanzarote in March after 3 years of absence. It will make a welcomed change to the Marmot days in another Covid winter.

Placable end of year

stats of the week: run 23 km, zwift cycled 36 km, tm walked 12 km, gym 1 h

After all the little aches and pains during recent weeks the year ended placably. I was able to run the New-Year's-Eve 10K and finished at 53:02 min. Not too bad as it was an undulated course with some muddy places. And it was especially good to meet some running fellows and run together.

However, after 4 K into the race I was gasping for breath and close to stop for a bit of walking. I get the impression that I still have not fully recovered from the booster vaccination. Luckily there are no more races until February.

Year of records ends

stats of the week: run 16 km, Zwift cycled 78 km, hill walked 40 km
stats of the recent week: run 11 km, Zwift cycled 72 km, hill walked 27 km, gym 2 h 
stats of the week before: run 4 km, Zwift cycled 152 km, gym 2 h

A year of both kinds of records approaches its end. The negative record is that I only ran 714 km this year which is a weekly average of a mere 14 km, by far the lowest distance since 25 years. My only comfort is that I could finish the London Marathon once more and even by an acceptable time.

The positive record is that I made more than 7,000 km on the bike, more than ever before. However, thereof 2,800 km were indoor with Zwift which I learnt to enjoy this year. The next year will hopefully become a bike year again as I plan to realise a long kept dream of a long cycle journey.

According to the new sponsor this blog will now be published at

New setback

stats of the week: zwift cycled 24 km, gym 2 h
stats of the previous week: run 22 km, zwift cycled 45 km, gym 2 h

The photo gives a wrong impression. I had to stop my 7.5 K race after 4 K due to a suddenly strained calf. I walked on until I was reached by C and we ran the final 1 K to the finish together. I wonder how long this injury will last as it is the same that last time prevented me from running for more than 3 months. This time I will be more cautious.

Confirming old rule

stats of the week: run 27 km, zwift cycled 46 km, gym 2 h
stats of the previous week: run 27 km, zwift cycled 103 km, gym 2 h

An old rule has been confirmed once again. Double your 5 K time and add 2 minutes to get your possible 10 K time. This time I doubted this would be realistic having in mind that I did very few runs up to 10 K in training, only 3 during the recent 7 weeks.

But it worked. Following 24:30 for 5 K two weeks ago I was now able to finish after 51:14 at 10 K. Unfortunately the heel spur problem restrains me to increase my mileage otherwise I could probably attack the 50 min border.

With the Covid situation getting worse and worse some organisers now cancel their races once again. Winter seems to become depressing again with very few events to enjoy.

photo: 10 K start at the Blumensaatlauf alongside Baldeneysee