stats of the week: run 27 km, cycled 175 km
A week with some sunshine on the island of Majorca made a pleasant break in December. Cycling the hills didn't feel easy but at least I completed the 4,000 km barrier for 2023. More and more I miss power in my legs. Now I clock 5 minutes more for the 4.5 km ascent to Galilea compared to my personal best of 19:30 years ago.
photos: The coastal road from Andratx to Banyalbufar is a tough route but makes up for it with great views.
stats of the week: run 15 km, cycled 95 km
stats of the previous week: run 37 km, indoor cycled 33 km, gym 1.5 h
The christmas run in my home town Witten was a lonesome fight with 8 somewhat boring laps in the city. However, the result was not too bad at an average speed of 5:18 min/k on this not really fast route. Only 55 participants took on the 9.6 k race and I was the only one in my age group. As always it was good to meet fellow runners and have fun.
I hope to complete 1,400 km till end of the year what will be best since 4 years. Cycling will sum up to only 4,000 km what is less than last 3 years.
stats of the week: run 24 km, cycled 32 km, gym 6 h
The Nikolauslauf showed unexpected improvement. With the help of fellow H. whom I had an entertaining fight with, I finished the 9.6 K race after 49:40 which is roughly 1 minute faster than 2 weeks before. I lost the final sprint against H. to end at 4th place in my age group but still felt very happy with my performance. However, 4 days later I still seem to be exhausted and have doubts to be fit for next Sunday's local 10 K race.
stats of the week: run 32 km, indoor cycled 75 km, gym 3 h
stats of the previous week: run 21km, indoor cycled 73 km, gym 3 h
It was a fairly proper week of training, a bit too much obviously as I finished the week with a muscle problem at the fibula. I still hope it will not prevent me from running one or two races next weekend.
Only two weeks after NY I was able to race a 10K at 52:42 min, not too bad but maybe a bit of strain to my legs.
However, he local Nikolauslauf is a duty to be part of. Although there are already 12 in my age group thereof at least 4 are faster than me. People shouldn't talk of me as the one who only starts when the really fast competitors are absent.So I will have to do it and have fun. Running is much easier when you are sure you can't win.
stats of the week: indoor cycled 30 km, gym 1.5 h
stats of the week: run 51 km, walked 38 km
As expected the New York weekend was strenuous. But it was great, with a marathon atmosphere better than ever. Brooklyn was exciting. Spectators were in best mood, with numerous humorous signs and in some places runners had to find a narrow way through the masses. It was my 12th NY but crowds were better than ever.
I was also quite happy with my performance. After the very limited preparation my plan of 30 min running followed by 3 min of walking worked well until 35 km. Then I had to walk more unsurprisingly. My finish after 4:41:04 was enough to be placed 39th of 214 in my age group. Not too bad.
After this experience I hope to come back next year for my very last New York Marathon. Time will show.
Fred Lebow, founder of the NYC marathon
stats of the week: run 46 km, gym 1.5 h
With the help of some walking - 3 min every 30 min - I managed to complete a 25 K jog. It will need most of my running routine to finish in Central Park next Sunday. I reckon I will be close to 5 hours if I reach the line after 42 K. That will be late in the afternoon, my start is at 10.55 am, so finish will be around 4 pm. I will have to think about an eating plan to get through this long day without a proper meal.
However I am looking forward to being in New York once again, my 12th NYC marathon and my 16th visit of this event with interAir.
stats of the week: run 21 km, cycled 55 km, hiked 16 km
The recovery week gave time for a long planned hike along Montagne de Bluye, a more than 1000m high ridge above our village. A day of pure enjoyment as we were once more accompanied by our holiday dog Lucha.
And I got back to sort of proper running with a 10K sub 60 min. Hope again to somewhat finish the marathon in less than 2 weeks.
The view from the ridge to Mollans-sur-Ouvèze
stats of the week: run 48 km, cycled 106 km, gym 3 h
I very much looked forward to run the half marathon in the Camargue. Glorious landscape, a totally flat route. So I hoped to jog easily not much more than 2 hours. Then it turned out to be kind of a hell. It was hot, the sun shined from above and from the ground as the white sand and the white salt and salines reflected the light. After a couple of kilometers my shirt was dripping wet. I kept to my planned pace until 10 K, but then the route turned to the beach into deep sand for 500 meters. From then on it was a nightmare. I could only switch between walking and slow running. It was now only a fight to reach the finish. Another disappointment after a fairly good week of training.
However, my mood improved after I noticed the result list. At 2:11 h I was still fastest of my age group and more than half of the runners were still behind me. Not as bad as I felt. Now I urgently have to recover for a final long run before New York.
Photo: Start and finish took place in the middle of the bullfighting arena at Saline de Giraud
stats of the week: run 28 km, cycled 51 km, hiked 10 km, gym 1.5 h
stats of the previous week: run 15 km, cycled 266 km, gym 3 h
The Gran Fondo Luberon was a glorious sunny day with 115 km of cycling through a beautiful landscape. I was happy with my performance as long as I noticed the result list. With an average speed of 21.6 km/h on this hilly course with 1,600 meters of ascent I thought I had done well. But I ended up as last one in my age group and with just 25 of the 562 finishers behind me (one of them my wife!).
However, it was still a great day and now I switch my focus to running and look forward to run a half marathon at the Grand Raid Camargue next weekend.
GF Luberon scenes:
stats of the week: run 21 km, cycled 131 km, gym 3 h
stats of the previous week: run 37 km, cycled 95 km, hiked 9 km
I am still doing just short runs as I have to prepare for the Gran Fondo Luberon which takes place next Sunday, a bike event of 115K and 1,600 m of ascent. From then on I will concentrate more on running and try to build up longer distances. Plans are to run a half marathon at the Grand Raid Camargue on 14th Oct.
At least we could participate at the Course en Vendanges in Puyricard near Aix-en-Provence, a really nice and well organised running event with nearly 600 runners doing the two distances of 5.6 and 10.8 K. On a warm Saturday evening I was happy to run quite easily a pace of 5:32 min/K at the undulated route and I finished after 58:36 as 2nd of 7 in my age group.
Photo: Finisher at Puyricard
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stats of the week: run 16 km, cycled 98 km, walked 10 km, gym 3 h
stats of the previous week: run 47 km, gym 3 h
I took once again part in my local birth town run but for the first time I refrained from doing the half marathon and sticked to 10 K because I didn't feel ready for 21 K. Clocking at 53:32 my performance was quite okay but still 2 minutes slower than at the beginning of the year. I have to admit training was too low level to keep the former speed. It might also depend on being half a year older. Meanwhile I have to struggle even when jogging more than 5 K.
But that can't stop me. Suddenly and unexpectedly I got the chance to run this year's New York City Marathon. One can't say No to such an offer. So I will have to increase my mileage - cautiously. 7 weeks to go - let's do it.
stats of the week: run 26 km, indoor cycled 19 km, gym 3 h
stats of the previous week: cycled 313 km
stats of the week before: run 20 km, cycled 207 km, gym 3 h
stats of the week before: run 8 km, hill walked 58 km
stats of the week before: run 23 km, indoor cycled 15 km, hill walked 20 km, gym 1.5 h
5 more weeks gone of the rest of my life but it happened a lot. A week of glorious hill walking in Bulgaria reminded of the beauty of the mountains. Pirin and Rila mountain ranges offered great and easy walking what I enjoyed very much.
This was followed by the 3rd part of my German border cycle tour. Unfortunately C. had a minor accident and fell heavily on her ellbow so we had to stop our journey after 520 km, 2.5 days earlier than scheduled. Luckily the wound is healing without complications.
If you want to know more look up https://deutsche-grenzerfahrung.blogspot.com/
stats of the week: run 43 km, hiked 16 km
stats of the previous week: run 19 km, cycled 38 km, hiked 10 km, gym 1.5 h
stats of the week before: run 18 km, cycled 116 km, hiked 5 km, gym 3 h
stats of the week before: run 12 km, cycled 220 km, hiked 8 km, gym 1.5 h
Back home in Germany I still feel not yet having reached my spring performance. May be my Covid infection from early May has still some impact. However, I was able to ride up to Mt Ventoux for the 15th time, and this time it was the tough ascent from Bedoin.
A family week at the Dutch coastline offered perfect flat routes to increase my mileage so I hope to find back to a proper pace.
stats of the week: run 23 km, cycled 140 km, hiked 12 km, gym 1.5 h
Focus is shifted to running now to prepare for the hilly half marathon next Sunday at Gigondas. A race that I ran last year, too, so I know what to come. This time I will wear a rucsac to carry fluid like most participants did last year. It will be hot again and last year I had serious problems after the finish to keep my circular flow working. Better to be cautious this time ...
The famous event at Gigondas lasts for two days. On Saturday I will accompany C for a 5 K, Sunday follows my race. There is also a very tough marathon with more than 2,000 meters of ascent where you can get qualifying points for the Ultra Trail Mont Blanc.
stats of the week: run 15 km, cycled 234 km, hiked 12 km
My Gran Fondo Mt Ventoux was a happy day. Conditions were better than last two years with moderate temperatures and no wind. As expected I was again slower than before but by just 5 minutes and I was able to finish smiling without any circular flow problems at the top.
Of the total 1734 finishers on the "shorter" route of 100 km more than 400 ended up behind me - and nearly all of them older than me. There were just 27 riders in my age group and even another 11 men older than 75. The winner of my age group was almost 2 hours faster than me! With 6h19min I was placed 14th of the 27 oldies.
stats of the week: run 18 km, cycled 232 km, gym 3 h
Tomorrow is Gran Fondo day. Last week we tested the route up the giant and I was happy to get to the top in style. But tomorrow will be different as there are 75 km and 1600 meters of ascent to be done before the ascent to Mt Ventoux starts.
Last year I tried to beat my time of the year before and I failed. I am quite sure I would fail this year again. So my plan is to take it easy and be safe. May even be I will have to push my bike for the final 500 meters which are the steepest. We'll see how things develop. It will be my 5th Gran Fondo up the Giant and probably my last one. So the main intention is to enjoy it.
stats of the week: run 5 km, cycled 246 km, gym 1.5 h
stats of the previous week: cycled 330 km
stats of the week before: run 21 km, cycled 153 km, gym 1 h
Luckily I came back from Covid without any consisting problems and we were happy to complete our bike tour around Majorca as scheduled. Around a 3-day-celebration of a family birthday anniversary we cycled 480 km most of them with the baggage of 14 kg for me.
Back in France my target is now to get prepared for the Gran Fondo Mt Ventoux that takes place on June 11. My training still lacks sufficient altitude meters and I reckon I will have to be content with just finishing the challenge and reach the top of the Giant of the Provence.
stats of the week: cycled 96 km, hiked 15 km
stats of the previous week: hiked 10 km, gym 1 h
stats of the week before: run 58 km, cycled 28 km, gym 1 h
My plan was to reduce the walking parts as much as possible at the London Marathon and to finish around 4:30 hours. Well, it worked, I crossed the line after 4:30:50. As you might imagine I would have been happier with 4:29. But I don't really worry. Number 24 is in the box, that the only thing counting
Less happy was the following week as I came home with my very first Covid infection. And it was not a light one although I got 4 vaccinations, last one in December. I felt very ill for one week and until now I am not fully recovered and didn't take up running again.
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stats of the week: run 49 km, cycled 82 km, hiked 13 km, gym 1.5 h
stats of the previous week: run 12 km, cycled 39 km, hiked 12 km
With another longish run of 21 km I feel prepared for London. At least to finish somehow. My dream is to get to the Mall sub 4:30 h but I am not sure if the load of recent weeks was too much to be recovered. With a half marathon of 1:55 in mind I theoretically should be able to finish sub 4:15. Alas I know that marathon is my weakest distance and there is lack of long distance training runs.
Main target is to finish number 24 and come back next year for my jubilee race. At the age of 70 every race could be your last one. Let's celebrate each one.
Keep fingers crossed I won't be stopped by the french strike tomorrow...
stats of the week: run 45 km, gym 1.5 h
Berlin was cold and windy but conditions were not too bad to run the famous half marathon with 26,000 other participants. Waiting at the start line I felt recovered and ready to try it. In recent weeks I hesitated to mention my secret target: The qualifying time for the New York City Marathon is 1:57 h within M70. I doubted that I could do it but I knew it wasn't far away.
So I started at the required 5:30 min/km pace and hoped to keep to it as long as possible. And it worked. I was able to increase my pace to 5:27 and 5:26 for the next 5K splits. Unfortunately I faced a hard cough attack between 19 and 20 K which forced me to stop for a while. An incident that happens to me often when I reach my limits. I lost about 30 secs and the final split went down to 5:32. I am still very happy with my finish time of 1:55:26 which is well within the NYC qualifying time. As it is a first come first serve rule I am quite sure to be accepted for 2024. It will be my 12th NYC marathon and definitely my last one.
stats of the week: run 18 km, cycled 26 km, gym 1.5 h
Fighting with the jet lag a recovery week seemed to be necessary and also legs felt tired. Next half marathon in Berlin is in view and I have some doubts that I will be ready for a sub 2 hours finish.
Highlight of the week was receiving my new bike for the summer in France. Hopefully the 34 sprocket gear will help me to get up Mont Ventoux once more. On my first ride I was so highly motivated that I set a new record of 180 Watt for 20 minutes.
stats of the week: run 42 km, walked 35 km (NYC Half 2:03:37)
stats of the previous week: run 2 km, walked 25 km
stats of the week before: run 55 km (Tokyo Marathon 4:44:28)
These were busy and successful weeks as you see. I gained my sixth star in Tokyo. Running was the easiest task after all the covid digital bureaucracy. I was able to stick to my 5k/500m plan until 35 km, then I lost about 6 min due to more walking. However I got my big medal.
After a week of rest I felt ready for the New York City Half marathon. Without touching my limit and despite a cold wind and temperature of -1°c I was able to finish smiling after 2:03 h. Now it is time to relax again before getting recovered for the Berlin Half. I still hope to break 2 hours in Berlin but I am not sure if recovery will be completed within 2 weeks since NY.
Still running after 32 km:
