Weekly Training Log (17.3-23.3)

I am quite beaten up from Translantau50. It was definitely one of my worst race experience ever. I have been trying to analyse what went wrong, but haven’t been able to find any particular reason for my bad performance. Seems that several smaller things went wrong (having a flu few days before the race, over pacing in the first hour, not eating enough, bad mindset, getting lost) It was definitely a wake up call for my next race in 5 weeks (UTMF STY)
But first of all I need get rid of my stomach flu, which I got right after the race.  Right now, I don’t feel like running at all but I am sure it will come back once I feel better. Time to get back to Japan. 

Monday

AM meditation: -

Traveling from Hong Kong to Tokyo

I was a bit concerned if I would make it on the flight since I was very sick yesterday. Luckily the nausea got a bit better and I made it on the flight back to Tokyo. Glad to be back! 

Tuesday

AM meditation: 40min (back to meditation, missed it!)

30min Very Easy Run

Total Distance: 5km Total Ascent: -

strength training: 30min foundation 

Still feeling weak but felt a bit energised after having a short exercise. 
Running motivation is still very low… 

Wednesday

AM meditation: - 

REST

Went back to the mountains in Minakami, very glad about that. Its still freezing cold here but I feel relaxed and much better. The negative feelings from Hong Kong are gone. Its great to have a place like Minakami, where I can find stillness and peace. 

Thursday 

AM meditation: 40min

AM 60min Easy Hill Run 

Total Distance: 10km Total Ascent: 350m

my first easy run after the race, my body felt ok but kept it very easy, My motivation for running is coming back!! 

Friday

AM meditation: 40min

AM 60min Easy Run

Total Distance: 11km Total Ascent: 210m

PM 80min Easy Hill Run 

Total Distance: 14km Total Ascent: 420m

Spring hasn’t arrived yet, snowed heavily into my face and it wasn’t a pleasant run, but happy to be able to run, motivation is definitely back.

strength training: 30min foundation training

no sign of spring ;)


Saturday

AM meditation: 50min 

AM 1h50min Hill Repeats (2x20min)

Total Distance: 22km Total Ascent: 640m

First intense session and I felt very strong, did this run only on a cup of coffee and I didn’t have any energy lows during the run, although I was running above threshold during the intervals.

strength training; 30min upper body strength

PM 50min Very Easy Run

Total Distance: 9km Total Ascent: 180m

strength training: 30min legs 

Sunday

AM meditation: 1h (finally back to 1h!)

AM 1h40min Easy Run

Total Distance: 19km Total Ascent: 250m

PM 60min Easy Run

Total Distance: 12km Total Ascent: 170m


Weekly Totals

Running

Time: 9h10min  Total Distance: 102km Total Ascent: 2220m 

Strength Training: 2h  Meditation: 3h50min

The first half of the week I still had to recover from my stomach flu and was also mentally not in a good state. In the second half I felt much better, being back in Minakami, getting a few good runs and also meditating brought me back to a balanced state. Feeling ready to ramp up my training!

Weekly Training Log (3.2-9.2)

After two easy weeks of recovery  I feel ready to up my training and start preparing for my next race which is a 70km race in Japan (IZU Trail) Looking at the finishing times of last year, the course seems to be a fast one, which means I need to shift my focus to speed and strength over the next several weeks. 

Monday

AM meditation:1h

100min Easy Run

Total Distance: 20km Total Ascent: -

strength: foundation 30min

Tuesday

Read More

Weekly Training Log (27.1.- 2.2)

My body feels recovered from the race, and I will go back to my running routine while keeping the intensity and volume low. I wont be able to run in the gym until end of this week, so will do most of my runs in the city. 

Monday

AM meditation: 40min

REST

Was planning to run, but simply was too busy to make it. 

ART: my right ankle is much better and the stiffness is almost gone. 

Tuesday

Read More

Weekly Training Log (20.1.-26.1, Recovery week)

Still overwhelmed by the whole experience of finishing HURT100. Beside the worst chafing, my body feels actually pretty good and surprisingly not soar. I was really concerned about rolling my ankle (which happened during my training runs) but during the race things went pretty well and I was most of the time focused. This week I will fly back to Japan, back to the cold and will keep it very easy with running. 

Monday

AM meditation 30min (couldnt sit in lotus position due to bad chafing)

REST

went to the after race party and award ceremony. Received a very unique hand made award and the whole award ceremony was really moving. Congratulations to all finishers and challengers!

image

Read More

Weekly Training Log (13.1. - 19.1., Raceweek HURT100, Hawaii)

It’s finally race week! I am very excited and nervous but at the same time I want to get the race done. Its the first race of 2014 and my third 100miler, so my primary goal is to finish and not getting hurt, since HURT100 is one of the tougher100miler out there.  Outside Online named HURT100 among the 9 toughest ultra marathons in the world
Glad I hadn’t read that article before I entered the lottery ;)

Monday

AM meditation: 1h

75min Easy Run

Total Distance: 15km Total Ascent: - 

Tuesday

AM meditation: 1h

90min Easy Trail Run 

Total Distance: 14km Total Ascent: 350m

Last day running on the course, just wanted get the feeling of the trails again. 

Getting nervous!!!

Wednesday

AM meditation: 1h

60min Very Easy Ru

Total Distance: 11km Total Ascent: -

Did an easy run around Diamond Head. Other than having a few tight spots in my calf, right quad and glutes, I am feeling good. 

massage: 60min

Thursday

AM meditation: 1h

60min Very Easy Ru

Total Distance: 11km Total Ascent: -

Friday

AM meditation: 1h

40min Very Easy Run

Total Distance: 7km Total Ascent: -

massage: 30min

Went to the race briefing /BIB pick up in the afternoon and it was a very friendly atmosphere. Very local, nice seeing runners greeting each other and although I am scared and nervous about tomorrow’s challenge, I feel calm at the same time, must be the Hawaian vibes….. I am very grateful to be here and having the opportunity to participate at this epic challenge. 

Saturday

HURT100 Trail Race

Total Distance: 166km Total Elevation: 7500m
Total Time: 22:34  Overall 2nd!!!! 
Official Result

I can’t believe how well this race went for me. So happy and I am full of gratitude, big thanks to the race organisation & volunteers (best aid stations ever) and Paper & Andre (gear and crewing), wouldn’t have finished strong without your support. 

image credit: Patchanida Pongsubkarun

Sunday 

REST

couldn’t really rest and sleep since I chafed my inner thighs an other areas ;) sooo bad, that I couldn’t lie properly without pain, worst chafing ever but full of happiness!

Weekly Totals

Running
Time: 28h 
Total Distance: 224km Total Ascent: 7850m

Strength Training: -  Meditation: 6h

Weekly Training Log (6.1. - 12.1, Hawaii Oahu)

Last few days of hard workouts, before I go into tapering. Planning to do a 9 day taper, maybe its a bit too long, but I think after 2.5 weeks of hard training, especially with increasing volume in a quite short period of time, I think its beneficial to give my body a bit longer time to recover than usual. 

Monday

AM meditation:70min

5h30min Trail Run (HURT100 loop)

Total Distance: 43km Total Ascent: 1650m

Finally made the full loop in the right order of the HURT100 course! My leg muscles were quite heavy and soar from the Spartan workout, but actually a good preparation for the race running on tired legs. 

Read More

Weekly Training Log (30.12 - 5.1, Hawaii Oahu)

Last couple of days of an eventful and exciting year. And a new year full of new challenges lie ahead. In less than 3 weeks I will participate at the HURT 100 endurance run, a 100miler (5x20miles loops) on rough technical jungle trails with 24500ft (7500m) of climb. Not an easy race to kick off the 2014 season, but I have to stay I am quite stoked and eager to face the challenge. I have10 days of hard training ahead with b2b long runs on the actual race course planned. But I have to be realistic with my expectations for this race (hoping to FINISH!), since my previous races and training focus were on speed and faster races and I haven’t done climbing and trail runs at all for the past 2 months. 

Monday

AM meditation:1h

5h Trail Run

Total Distance: 35km Total Ascent: 1100m

I was planning to run the full loop today, but I got lost around half way on the trail and decided to give it another try since it started to get dark. Still managed to run part of  the race course which was stunning. 

image

Manoa Falls

Read More

Weekly Training Log (16.12-22.12, Hawaii)

I feel rested after one week of total absence from running. As far as I can tell my body recovered well from the marathon. Now its time to get back to training to prepare for the next big challenge, the H.U.R.T 100, which is a very technical 100mile race (5x20 miles loop) on Oahu / Hawaii. I have heard that this race is one of the toughest 100milers in the US. As always I didn’t think much about the consequences when I signed up for the lottery and eventually got picked ;) 

Monday

AM meditation: 1h

70min Easy Run

Total Distance: 13km Total Ascent: -

first run after the post marathon break, my legs felt quite heavy and tired..kind of weird since I expected them to be fresh and light…. 

strength training: 50min foundation training +  40min upper body

Read More

Weekly Training Log (18.11-24.11 Race Week, Xterra Trail World Championship, Hawaii)

I am very excited to for the upcoming race (Xterra Trail World Championship 21km) after a 6-weeks rest from racing. It’s the shortest trail race I have ever entered and I will use this as a tune up race for the upcoming Honolulu Marathon on 8th December. I have been focusing on improving my speed over the last month, less volume but more intervals, tempo and strength sessions. I am feeling pretty good, but would love to have more prep time until the HL marathon. Nevertheless, I can’ t wait to spend the whole winter on Hawaii!!! 

Monday


1h50min Intense Hill Repeats (2x20min intervals)

Total Distance: 22km Total Ascent: 600m

Tough session and it went pretty well, but should have pushed harder, was mentally a bit weak today. 

Read More

DNF=Death