Sunday, October 16, 2016

off season 2016

A long and good season is on it´s final meters. Today we have 2nd of October, the day before Germany´s famous holiday, a typically day, the time indian summer ends. There is a little rainfall and temperatures move slightly below 20° Celsius. Excellent conditions for running-competitions!

The week before there had been a rather famous race among locals along the 10.000k distance. In a field of 105 participants, with a time of 39:44 min, I was ranked 27th overall. Tactics went all right, and with k-splits of 3:47, 3:53, 3:50, 3:59, 4:00, 4:01. 4:05, 4:04, 4:03 and 3:57, well, the first half of the race I could save some seconds for to be sub fourty minutes finally. However, this cannot be the how-to at 30th of October in Frankfurt along the 42,195k. "Fleeing" will not work the marathon distance, hunting is said to be better. Anyway, the most important is to be among mates and to have a beer or two, also in Frankfurt, which will be a big race with 15-20000 starters. In Frankfurt, also known as Bankfurt or Mainhatten, some will be dressed like business-men in order to make a fun race out of it and to tease the banksters. 

update two weeks later: Not me! 

Today it is the 16th of October, and having had an accident for the third time in my life two days ago - such a kind of an accident which has to be... - well, when laying on the main-street I just wondered... ...of the why, why again! Secondly I percepted that all the important of the body is not damaged. I was lucky, really, thus the left side, knee, hip, ellow and shoulder had been knocked badly, only, face got also impact my sunglases is in three parts now, only. Not so the left little finger, that is broken. Having "kissed" the asphalt intensively, I managed to cycle home, 15 miles by me I myself, and went to the hospital. 

So that week-end it is decided to quit season and to quit Frankfurt Marathon. And it is okay. A really good season with a lot of peeks is finished and now it is time to regenerate. Sure, if a must, I could do go run marathon. But for what? 

It says: to be satisfied with what you have is true fortune.

Merry Christmas and a happy new year!  CU in 2017!

Friday, August 19, 2016

Challenge Ratisbon 2016 - race report and data

It was a long and great week-end, a good race embedded in holiday-feeling. And also, besides all the great atmosphere, the race itself was joyful and fun.


When my group jumped into the water of Lake of Guggenberg, sun wasn´t yet up. I slept well the day and the days before, and ate a lot of carbohydrates, and was really ready to rock, although I did some really hard races from spring to summer already.

The first lap all went well, and after 1,9k athletes had to get out of the water to go run 150m on the shore, for to go enter the second loop in the water 22,5°C , thus wet-suits had been allowed to wear. After some time I got an evil shock, as of my transponder wasn't fixed propperly to my left feet anymore, so I had to make full-stop and refix it under water. I did propperly, however, after another 500-600m, the stripes became loose again, thus 2nd full stop and another diving action. I felt a little panic, as of loosing the transponder I wasn't sure as of if so I would get my first DNF ever. When the end of the swim-split came insight, I felt a little relaxed, kept pacing and overtook an athlete, who did beat at my head by his left fist/hand, thus a full stop 3rd time in order to rearange my aqua-mask (swim-glases). Finally I left the water at 1:06:43 h min sec according to my own clock. I felt ok, however a little disappointed, as I wanted to go swim 1:02 or 1:03 h min. Later, as of gps- data, we found out the swim course was 4.0k. That means minus three min, minus the time I needed to exit the lake and run the 150 meters at the shore in order to enter 2nd loop.


Transition 1 went ok. I wasn`t too fast, nor I wasn't too slow. However, when I wanted to start on my time trial bike, out of a sudden my watch being mounted on the bike did quit service. I tried to repair this, but that did not work but another 30 seconds extra. Thus, with the begin of the bike-split, I had no idea of speed, average-speed, kilometres and time. 


A litte irritated I started biking. The first 13k had been flat, then came the mountains with inclinations of 15% for longer. According to tactics I kept easy pace uphill, and at the peek there came k30-sign besides the road and my watch on my left hand showed 58min. Then downhill I speeded up, bevor the hilly part of the first loop of the bike-course followed. And that went pretty well, a collegue mentioned by this pace we might be at 5:10 h min in transition-zone 2. 
Bypassing lake of Guggenberg the racers of the fun-race had been on the course, and among them I turned right to Ratisbon with them, and not into the 2nd loop! After some time one of that fun racers told me I am wrong direction! And within a glimpse of an eye I recognized he´s right! U-turn, heading the mountains again thus second loop. Had been 1,5 extra kilometers and additional time. The climbs to do for a second time was surprisingly felt easy, however it become hot, so at the aid-station at mountain*s peek, I reloaded a lot: water, isotonic drinks, I took salt, engery gel and energy food, and a banana also. 
The hilly part was still easy to do, but then, at the k150-sign, somehow I lost power, back-pain started as of so many kilometers in aero-position and I wished the run-split might start right now. So the last 30k, especially the last 20k from lake of Guggenberg to Ratisbon had been really hard. When I entered transition-zone 2 my own clock registered 5:34 h min for the bike-split, that was 184km according to my info. Officially it are 182k. So, let`s take the offical version, then plus the 1,5 Kilometers I did extra, ok, this is 183,5 Kilometers for me, right, thus 5k more then the bike-course in Roth (178,6k), and with 1600 meters of elevation not an easy one. 
What to say? When I got off the bike I was okay with bike-split and happy to have left the bike, finally. 


Then, I took my time to change shoes, and get prepared for the run-split. A good idea to take my own packegs of 1g salt each in the back of my race-suit as of salt wasn't served at the run-course. This had been a rather difficult one, a four loops course through the inner city not only. A lot of locals, tourists and fans had been there and altough as of heat it was fun to run. 


The first 10k I went 49:55 min sec, felt easy for to go the same pace the second loop, and thus at the 21k-mark my own clock showed a time of 1:45 h min. Now I started calculation: so if I could keep that pace, I would really make a good race like 10:15 h min at the end. That meant I could run for the podium in my age-group! However, as of experience, I decided to take out speed a little. And maybe that had been a fatal error! I still felt easy, so for the 3rd lap I decided to be a lillte slower then in round 1 and 2 in order to accelerate in lap 4 again, to save some power for that. To my surprise I became slower and slower! And also bad now, there hadn´t been cola at the aid-stations. On the other hand, if I had kept pacing clocking 5min/k, may be I would have burned out?  This is what is needed to be analysed. 
Anyway, it became hard, heat devastation, a lot of athletes started walking and some quitted the race. The 4th lap was pretty hard and finally, after eternities, the last 200 meters had been ahead, close to the Dome of Saint Peter. A lot of people had been in the little stadium there, and with the music I started to dance to the beat, before onto the last 30meters I spread arms to imitate a landing plane, waving with it´s wings, before I happily crossed the finish-line.

My marathon was 4:04 finally, I planned to be 20 min faster within the marathon. However, as of the heat, it seems ok. Finally the clock stopped at 10:53:01 h min sec, and I became 100th overall.

Race after was great. A lot of nice people gathered, there was a many twaddling and smiles among athletes from 32 nations, on Monday at winner´s ceremony as well.

Last but not least, ty to the organizers for everything, esp. thank you very much to race directors Tom and Sonja Tajsich for having born a perfect triathlon!!! Good luck to you for next year! (*)

-- *when this race is location for the Europian Championships along the 226k. 

splits, click image to enlarge 

!Ratisbon likes me and I like Ratisbon!

Wednesday, August 17, 2016

welcome new readers

Having finished my 6th triathlon along the 226k successfully, this time in Ratisbon, well,

Ola to the people from Brazil. Allahu akbar to the Emirates. Nice to know my blog is read in Israel as well. Shalom. Hello to all the guys from France, hello to people from Poland and Slovenia, and walang anuman to the people from the Philippines again. Hi to Canada, last but not least.By the way thank you very much for the plenty of attention this blog gets from both  Ukrainians and Russians.  

picture taken race after at St.Peter Cathedral, Ratisbon central

Regards to a new friend from Mexico, guess 7th might be in Cozumel. We´ll see.

Still done, thus in short: top100 result, the event was perfectly organized. 

Race report and data will follow.

Sunday, July 24, 2016

fun competitions done

Like mentioned that week-end fun competitions had been shedulded. 

The first one was a relay team-competiton, both teams did well, being on the podium (2nd) and also top10 (9th place). For data go www: landkreislauf.de. Me, I did run round about 4,2k in 16:40 min sec, that´s an average of 3:55 min/sec a kilometer. Luckily that 7th leg was not too hard. First athletes had to run downhill, with inclination was pretty enough, so I needed to talk to DJ Diabolo, who had worn his head-phones to listen to his own mixes, in order to let me pass him by to be in second row. 

What about strategy? Only fun-competiton? Thus I asked our team-manager and he advised me to go for 10th place, and with to be the 9th that stage I did so my job, a hard run, as it became pretty hot and humid, after the course left shadowed areas to go right straight further to the finish-line besides an old channel-system for ship`s ahoy in the former centuries. Nowadays, we have the Rhine-Main-Danube-Channel-System that area, in which the swim-split of Datev Challenge Roth has been done, a great event this year also, with Jan Frodeno among, who made the fastest time ever along the 226k (7h 35 min). So the second-half of my leg was pretty hard, I needed to defend ranking.

After a beer without alcohol in (alkoholfrei) and twaddling with finishers, also orga-team and friends, well, pretty busy a new friend and me walked back to the village of where the start had been, and I drove back to the local pool to be a part of the pilot, to reach the second fun-competition, the swim&chess duathlon I mentioned. 
All I can say out of my role in this is to mention openings. And all I want to say is we didn´t talk about gambit. It wasn`t the day of battle-simulation, we had a real hard situation in Munich, as you can see of the GSG9, the German anti-terror unit, that was needed to be launched. 

Concerning relay, both teams had been honored by the opportunity of a local feast in a big tent, a nice gathering of many athletes. Politicans did well not to cancel that traditional and really pretty well organised sport-event esp. the closing-ceremony. We all agreed on life goes on and had a good time. However, not so easy to forget what happened. I also twaddled with guy from security-business, who`s company secured the feast like it is usual at those feasts country-side, and he confirmed of the politicians desicion was right, as there had not been a warning for Northern Bavaria, however, some of his collegues had been sent to the South of.  

Today IRONMAN Switzerland is done in Zurich, the most little cosmopolitian-city of the world like people from Zürich say so. Also me, well, Zürich is, a very nice town. Nice memories, but not only.

Oh dear! The Ironman Switzerland wasn´t the only event that week-end,  
picture is from Saturday before race-day, Zurich inner city, July 2011 

Last but not least build-phases are complete, almost, so with the next week tapering starts.

Saturday, July 9, 2016

3rd place in mixed-relay

After some two good results along the short-distance, a competition followed spontaneously, done last Sunday, 3rd of July.

Unfortunatelly our team-manager was busy that pretty morning and thus not with us, however, we managed rather good, and finally our team registered as "Team Degussa Laufer Freibad" was mentioned in the newspaper, besides those who had been really fast and did celebrate club-championships also. Meanwhile, we all told our manager rather happily about he wanted to know, and finally we are all glad having fought the clock at Baggersee Hersbruck successfully.

3rd place in mixed-relay, we have done it, the three of us !

To answer questions concerning the competiton, which was along the sprint-distance (.3 - 20 - 5), well, I would like to do that by embedding a video. Go web and look for match-code: Volkstriathlon DAV Hersbruck + 29. Auflage. If you would like to see a clip. Thank you very much to my friends, team-mates and acquaintances for acompany again, and also thank you to DAV Hersbruck, who do organize such a simply good triathlon.

The last week training wasn´t that much but not too less also. So I feel ok to go for build-period 2 to reach my peek in August. For Regensburg, Germany,  I am not really nervous. I was advised to go do the swim-split not too fast. Before, there are other so-called "fun-competitions", a run-relay with team-mates different distances and a chess&swim-duathlon.

Monday, June 27, 2016

2nd Test-Race done, Ratisbon can come

To be straight, right, its time to switch writing-gear from "wit and charme", from "posing, porn and triathlon" to a more clear and reasonable mode now. Its time to stop provocation - for sure there might be a lot of tales to be told on ice now.

To switch mode sligthly I do go start with facts. 
At Rothsee-Triathlon 1000+ people went to the start-, and 970 crossed the finish-line. So for a small or short-distance triathlon it`s a rather big one, 4th the size of Kallmünz round about. The triathlon has event-character, that goes along of what Challenge-Management does - to organize an event. So there are competitons the whole week-end, kids and juveniles go for on Saturday eg. Search the web for rothsee-triathlon to get fetch impressions. 
In my view, and as a local, the Rothsee is a nice place, an artificial lake and water-reservoir for the Rhein-Main-Donau-Channel-System, also lovely, however a more plain area in comparison to Kallmünz and Franconian Switzerland my home. A yacht-club creates the impression of a matter-of-fact holiday-area including sandy beaches as well.

According to the data of the German triathlon union (dtu) water temperature was 24,3 °Celsius, too warm for a neo-suit to be allowed. The neo-suit is shelter from cold water. However, if water is too warm it might become dangerous to wear such a suit as of the heat the body has to release when in action. Like for the most, such a neo makes faster, too. So without it the swim-split was a rather slow one. For me, with 27:49 min sec out of the water, I received +4 min and thus to go for 2:15 h min became unrealistic. The bike course is a rather unrhythmical and hilly one, even slower. After the swim-split and ranked 121st overall, a time on bike of 1:08:05 h min sec was badly needed to reach plan B `s goal, thus to be sub 2:20. I did my best to be fast on bike, however then I had to take the risk to run sub40 the final 10k and succeded to do so. With 39:56 min sec the run-split was a powerful and great affair. Finally the clock stopped at 2:19:33 h min sec. 

Times changed and in Germany leizure-time and hobbies become to be professionalized, organized in quantity mainly, it is needed to have an optimized structure. Cricital voices, philosophers and psychologists eg, call Germans crazy as of all that improvement of performance reduces life-quality. Today someone, who does finish 2:50 h min is considered to be a very good sportsman by the common people or social norms, and as of such a result even advertisement for benchmarking or posing in the web is not unusal. The virtues needed for triathlon, especially discipline, effort and endurance can be transported and transfered to be useful for both companies and clients in private life. As one might conclude now, in order to be even faster than that very good ones, well, triathlon really needs to become passion or  "freaky".  
So what is it about? What about a triathlete´s life-sytle? In a time of accelleration and a societies having to be fast and efficient, too, even within the families, well, also for the common people may be it´s a good thing to talk to a triathlete for piece of advice? In order to be fast? 

click image to enlarge

The screenshot from the officical-page/results does show transition-zone also, the area after swim-exit, where an athlete has to pick-up stuff for to change clothes in tents you can identify in the background. The table views Top10 my age-group M40-44, 121 finishers that group altogether, with an internationl top-professional ranked 1st, ranked 2nd overall as one can see the left column (transitions-times, swim => bike and bike => run, are added to the bike-split).

Like for others competitiors of Challenge in Ratisbon, now, the last training-block follows till round about to the end of July, so then in August tapering starts. However, the ongoing week, a good one I really wish to all and everybody, is suitable for recovery, for sure there`s opportunity to meet friends for training, but not only. Paperwork has to be done now, hooked to modul 9 at University of Hagen B.Sc. Psychology, State of Germany, mainly. Like mentioned above a lot of stories are stored and on ice, may be time will come to open up that files.  

For me the most important is to say thank you very much to my friends, team-mates and acquaintances for acompany, moreover for motivation and for congrats. 

Saturday, June 18, 2016

Race in Kallmünz

Kallmünz was great and with the blessing of the locals I am facutally allowed to type into the web that that Kallmünz is town of the most best triahtlon in the world! In deed, factually and 100% for sure it is. Beautitute, atmosphere, support, organisation, race-courses, people - a lot of componentes which are all nice not top, however seen as a whole the competition is... ...simply the best. 

In general the small towm is secret aim for tourists. Not as of triathlon but as of its castle and its artists-quater. More over theres a rather famous cute church, that tower is like the tower of Pisa. Lovely and beautiful surroundings, meadows and trees, especially the cafes and restaurants along the river within the town are superb to be visited. Simply go there, for silence, kindness, well-being, friendly people and for to reload batteries. 

Like hinted before, test-races short-distance (1,5 - 40 - 10) are needed to bring body`s performance to it`s peek, for me in Ratisbon (3,8 - 180,2 - 42,2). After we got stuck in traffic-jam the highway we had been rather late. To my surprise I got start-number 187, which is the code in case of a murderer in the United States of America within the police`s communication. A start-number any athlete is responsible for to put on bike, helmet and on body also, so that referees can identify the competitors. Jokes had been plenty! That I will die in the river of Naab, downhill on bike - where it`s very curvy and athletes speed up to 80km/h in aero-position. Or a rather unspectacular death simply induced as of mere exhaustion crashing down on the aspahlt while on the run-split. Anyway, like always, I did not sleep much the days before, was rather done and empty.

Back to the organisation some few words might be added. The organizers of the triathlon in Kallmünz are all club-mates. There is no label, no musts they have to follow, it´s all organized as of it is fun, spirit and community to organize such an event. No one is payed police or firefighters, who need to make safe the streets for the racers on bike, cake and coffee bar is there, bbq, tents, a small stage, sound-system, or transition-zone has to be constructed and so forth - all done by the club members, nice people there, who do live next district in the Oberpfalz with it`s capital Ratisbon. Knowing the masterminds and organizers of Challenge Regensburg personally, I am rather sure it ll be the most best race, too. 
Further and to use contrast, well, many traditional triathlons are short-distance, which swim-, bike- and run-splits depend on relief, infra-structure and landscape had been transformed by the olympic norm. Why? Races und results should become comparable. That means of courses needed to be exactly 1,5 - 40 - 10. Pure nonsence, e.g. in Kallmünz there are two hard and long climbs within the bike split, not so at the short-distance at lake of Rothsee, that is hilly only. Last week we needed to swim in a river `s draft, next week we will swim in a lake with no draft at all. For the orga-team, of course there is possibility to change the races character, esp. to flash the two loops bike-course into a new one of 40k exaxctly. In Kallmünz the bike-split is kept 42, thus there is provided everything a good race needs. No need for comparision. For what? Exactly. This is another core belief in a good triathlete`s mind. Challenge Ratisbon will be like that, an uncomparable good and in it´s character unique race. 

The effect of the river`s draft is obvious. Huge speed at the start and after 19 min at 750 mtrs there`s  U-turn, thus then only 11 min the same distance back  but with draft (diagram made by GARMIN)

When a huge gun was fired onto the bridge across the river full of spectators shores as well, the 1,5k - swim-spilt was executed in the river Naab. A hard job! After U-Turn swimming becomes easy and pretty fast. One might slow down at the end of the swim-split, as you can see in the graphic as well, as swim-exit is hard and the athlete has to run with neo-suit throughout the artist-section of the town cheered up by people, has to run to transition-zone to become a biker as fast as possible. Like always to get rid of that second-skin, shelter from the river`s coldness, which temperature had been 20,7°C, lasts too long in the subjective perspective of many athletes. Surprisingly my own clock did quit service, so I had no idea of pace. When I entered transition-zone I saw a lot of bikes still standing there, so I assumed of not being too slow, really fed up with the hardship of the swim-split.

Bike-split was a bomb! Finally the bike´s clock showed off speed of 36,3 km/h average on that heavy course. Dog fights, fighting suckers, full concentration downhill, pure pain up the mountains, and a good tactis made me rather fast. Clock stop early and I jumped of the bike into my running-shoes barefoot.
Motivated to run fast I exited transition-zone and to my surprise a very well-known female international top-professional among Top3 Kalua-Kona, Hawaii, set my ass on fire and shouted at me! This was like a blow and rather late I recognized a run-courses turn, right and 90 degree.... It had been centimetres only! Somehow I managed to avoid crashing into a metall barrier, braking bones or even worse, that block spectators from race-cource.  Now I had to change tactics from hard to very hard, I needed to run fast. Finally I was on the podium did win the silver medal in my age-group (M40-45), 2nd among 28 in that group, 34 seconds to gold missing. 

To close that tale of power one should look back to Kallmünz and say thank you. Thank you for having been there. Thank you to be a part of, thank you to close friends, friends and acquaintances.

Looking forward to see you again at the lake of Rothsee for sure it´ll be fun again. 

Race hard!!