stats of the week: run 37km, gym 4h
9 weeks to London
The week's mileage looks promising, but folks - I was moving so slowly! Anyway at least I have been moving. The knee is working. What is most important. In London I will move slowly, too. I guess if I will finish it will be a time between 4:30 and 5:00 hours. Injury makes you being modest. So does age.
London is a perfect marathon to move slowly. A 5h-finisher still knows around 10,000 runners behind!
Come back feeling
stats of the week: run 32km, gym 5h
10 weeks to London
Not yet a real come back. But certainly it feels good to be part of the pack again. Best news is that the knee didn't hurt. After more than 2 months I should be happy with the pace at my first 10K sort of race. More important is to extend the mileage now.
10 weeks to London
Not yet a real come back. But certainly it feels good to be part of the pack again. Best news is that the knee didn't hurt. After more than 2 months I should be happy with the pace at my first 10K sort of race. More important is to extend the mileage now.
Run Walk Run to Finish
stats of the week: run 22km, gym 7h
11 weeks to London.
The London Marathon awaits its 1millionth runner since the first race in 1981. Everybody who has taken part can buy their personal shirt showing their historic number. I would be happy to get one shirt with all my 16 numbers but that's not availabe. I would have to order 16 shirts. Unfortunately they don't print your time. Otherwise I'd buy my 2004 one with my PB of 3:21:48.
Plans now are to increase the weekly mileage slowly up to 40 to 50 km and complete at least 3 runs with more than 20 km including the Berlin Halfmarathon. To finish London with a rather low preparation I think about using Jeff Galloway's Run Walk Run method. Jeff says his method allows "older runners to feel as good as in their younger days". That's it!
11 weeks to London.
The London Marathon awaits its 1millionth runner since the first race in 1981. Everybody who has taken part can buy their personal shirt showing their historic number. I would be happy to get one shirt with all my 16 numbers but that's not availabe. I would have to order 16 shirts. Unfortunately they don't print your time. Otherwise I'd buy my 2004 one with my PB of 3:21:48.
Plans now are to increase the weekly mileage slowly up to 40 to 50 km and complete at least 3 runs with more than 20 km including the Berlin Halfmarathon. To finish London with a rather low preparation I think about using Jeff Galloway's Run Walk Run method. Jeff says his method allows "older runners to feel as good as in their younger days". That's it!
First doubts
stats of the week: run 7km, gym 5h
12 weeks to go to London. And I have not just a recently repaired meniscus and patella but also a seriously strained calf and caught a naughty little virus. First doubts develop ... Luckily cut off time is 8 hours.
A step further forward with his training is Arne Gabius I hope. I am excited the German marathon record holder will run London. A top ten finish would be a great success.
12 weeks to go to London. And I have not just a recently repaired meniscus and patella but also a seriously strained calf and caught a naughty little virus. First doubts develop ... Luckily cut off time is 8 hours.
A step further forward with his training is Arne Gabius I hope. I am excited the German marathon record holder will run London. A top ten finish would be a great success.
Official announcement:
Virgin Money London Marathon 2016 elite men and personal bests:
Virgin Money London Marathon 2016 elite men and personal bests:
- Eliud Kipchoge (KEN) 2:04:00
- Dennis Kimetto (KEN) 2:02:57
- Wilson Kipsang (KEN) 2:03:23
- Endeshaw Negesse (ETH) 2:04:52
- Stanley Biwott (KEN) 2:04:55
- Kenenisa Bekele (ETH) 2:05:04
- Tilahun Regassa (ETH) 2:05:27
- Abera Kuma (ETH) 2:05:56
- Samuel Tsegay (ERI) 2:07:28
- Ghirmay Ghebreslassie (ERI) 2:07:47
- Amanuel Mesel (ERI) 2:08:17
- Serhiy Lebid (UKR) 2:08:32
- Arne Gabius (GER) 2:08:33
Thinking about a holiday destination
stats of the week: run 18km, gym 7h
According to the doc I should have started running next week. So it seems I'm ahead of schedule.
Obviously my target can only be to somehow finish the London Marathon at 24 April. On the way to London I have entered the Half Marathon Berlin what will be a test for the knee to stand a longer strain.
With a week now being back home I am still reviewing the big South African impressions. We faced a country with more problems than one can imagine. SA has the world's highest AIDS rate, it has the world's highest crime rate. It has one of the world's highest road death tolls. It has serious energy problems that cause electricity scalings. This year it experiences the worst drought in more than hundred years only to be impaired by the weakest Rand ever. While some people donate bottles of water for the dry North others enjoy playing Golf on the perfectly watered greens. South Africa may be among the most developed countries of their continent. But it needs help to survive in peace.
Runners at the Red Hill Marathon that took place today pass the township of Masiphumelele on their route. Also if you run the world famous Two Oceans Marathon you get very close to that place before you tackle the famous Chapman's Peak Road.
In Masiphumelele there live around 40,000 people in tiny simple buildings and poor shacks very very close together, surrounded by the luxurious private estates of Noordhoek and Kommetjie. If you ever think about running in South Africa why not think about helping these people. Visit the website
Home for kids in South Africa: www.hokisa.co.za
and look what you can do.
According to the doc I should have started running next week. So it seems I'm ahead of schedule.
Obviously my target can only be to somehow finish the London Marathon at 24 April. On the way to London I have entered the Half Marathon Berlin what will be a test for the knee to stand a longer strain.
With a week now being back home I am still reviewing the big South African impressions. We faced a country with more problems than one can imagine. SA has the world's highest AIDS rate, it has the world's highest crime rate. It has one of the world's highest road death tolls. It has serious energy problems that cause electricity scalings. This year it experiences the worst drought in more than hundred years only to be impaired by the weakest Rand ever. While some people donate bottles of water for the dry North others enjoy playing Golf on the perfectly watered greens. South Africa may be among the most developed countries of their continent. But it needs help to survive in peace.
Runners at the Red Hill Marathon that took place today pass the township of Masiphumelele on their route. Also if you run the world famous Two Oceans Marathon you get very close to that place before you tackle the famous Chapman's Peak Road.
In Masiphumelele there live around 40,000 people in tiny simple buildings and poor shacks very very close together, surrounded by the luxurious private estates of Noordhoek and Kommetjie. If you ever think about running in South Africa why not think about helping these people. Visit the website
Home for kids in South Africa: www.hokisa.co.za
and look what you can do.
Escaped the danger at the Cape
stats of the week: run 10km, cycled 52km
Our last week in SA was more of walking than running, the knee was not excited. However, we are safely back home. Astonishingly the most dangerous situation was the face to face encounter with an almost 2-meter-long snake in Cape Point National Park. It turned out to be a Cape Cobra, one of the moist poisonous snakes of Africa. The dose rate of one of its bites is enough to kill 6 humans. The snake was less than 2 meters in front of me on the footpath. Anyway, C insists the traffic was more dangerous. Nevertheless we already booked for next year.
Our last week in SA was more of walking than running, the knee was not excited. However, we are safely back home. Astonishingly the most dangerous situation was the face to face encounter with an almost 2-meter-long snake in Cape Point National Park. It turned out to be a Cape Cobra, one of the moist poisonous snakes of Africa. The dose rate of one of its bites is enough to kill 6 humans. The snake was less than 2 meters in front of me on the footpath. Anyway, C insists the traffic was more dangerous. Nevertheless we already booked for next year.
Bay to Bay - way too beautiful
stats of the week: run 16km, cycled 148km
I am still reduced to be a spectator what hurts especially watching such a grand race as the Bay to Bay is. This race goes from Camps Bay to Hout Bay and back which makes a 30K. The shorter option is 15K from Hout Bay to Camps Bay.
I was happy to be able to accompany C on her last 4 km to the finish. We have already decided to come again next year and do this run a third time. It's such a gorgeous route along the Cape Peninsula sea side.
I am still reduced to be a spectator what hurts especially watching such a grand race as the Bay to Bay is. This race goes from Camps Bay to Hout Bay and back which makes a 30K. The shorter option is 15K from Hout Bay to Camps Bay.
I was happy to be able to accompany C on her last 4 km to the finish. We have already decided to come again next year and do this run a third time. It's such a gorgeous route along the Cape Peninsula sea side.
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