24h run in Heilbronn in October 2020
Vision Spartathlon - early 2020
The project “100” just never let go of me. To have completed this challenge fulfilled me and gave me a lot of fun. I was really fascinated by the knowledge I had learned in advance about nutrition, physio, running and mental training. Finding a new goal was a certain finding process for me afterwards, but at the beginning of 2020 it was clear to me that I would run the Spartathlon in Greece in the medium term. The 24h run was a milestone to gain important experience. And that was a huge motivation for me.
The original idea was to run in Dettenhausen in July. My running plan was again drawn up and coordinated with the 24-hour world champion - Florian Reus. Then all runs were gradually canceled.
Even during the difficult time, I was able to run outdoors and continued to follow my running plan. Every week I had an average of four training runs, a main run and more to get a certain weekly distance.
The run, or rather the preparation for it, was coordinated with my family. Once a week I ran from work from Ebingen to Wessingen, all other runs were between 5-7 a.m., so my family saw me often, and that was of course very important to me.
My preparation
The concept comprised three phases - slowly getting back on track in January, with maximum runs of up to 20 km and a weekly scope of approx. 40 km. Then came the important step of activating fat burning over 35 km runs. And finally, the specific preparation with two runs, one over 50km and the other time over 60km, each with a weekly scope of 100km.
I was able to additionally improve regeneration in the final phase by activating the blood circulation through vacuum therapy.
The route strategy was to run a pace of 7.5 min / km continuously for the distances of 35, 50 and 70 km in order to then reach the half-time limit. The 100 km mark came from 15 hours. So to run a little slower than with the 100 and with the goal of covering 150 km.
Since all runs were canceled, there was a great deal of uncertainty. What specific date should I train for? I happened to find out about a private run in Heilbronn at the beginning of October. The food had to be organized by yourself, changing rooms could not be made available, but it didn't matter. There was a run and that mattered to me.
So I was able to organize the peak weeks and also the tapering (recovery phase before the competition) on this date.
The tension before the run was high, I had no experience with a 24-hour run. What will the weather be like and what clothes do I have to take with me? What happens at night Will I get pain, will my body hold up to what happens when I get tired? Can I tolerate the balanced diet? I had exchanged ideas with my nutrition coach Burkhardt Fisch in advance. We had developed a hybrid strategy: generating energy from burning fat and carbohydrates that had to be replenished over and over again. In addition, the supply of fluids and electrolytes was calculated and timed. I had my mental tool case with me again, which I coordinated with my coach (Marjeta Gurtner , qualified mental trainer from Switzerland) in the run-up to the 100th and I completed most of the training runs.
So it could finally start - after 9 months of preparation. My doctor and my physio have given me the green light. Um, and of course my wife too !!
My friend Carsten, who actually wanted to run but had problems with his foot shortly before the run, accompanied me. We drove to Heilbronn early in the morning after a small breakfast.
The run started on Saturday at 11 a.m.
To the 24-hour run
The route was 2.5 km long, a circular parkour, a beautiful pond in the center, a lap had a total of 20 meters of altitude. The first half went along a field with climbs and slopes, the second half was paved and illuminated at night.
I didn't really get into my flow because the route was very varied. And that was my biggest challenge.
In total, around 35 runners took part. One runner with 15x Biel experience, another as a finisher from the TorTour de Ruhr run (230km). With these runners, I noticed that they were pushing a faster step forward, I tried to keep a drag step.
At 8 p.m. it was pitch black, you could only continue walking with a headlamp. It slowly got cold too, luckily it didn't rain and I tolerated the food well. Due to the various inclines I got blisters on my feet and from 1 a.m. it was two degrees, I was on four shifts. Until then, I was mostly alone on the road for 100 km without any major breaks. I was getting tired. In the meantime, half of the route could only be walked on because the ground had become slippery and wet.
A shooting star was suddenly to be seen under a starry sky, just wonderful. A great moment. I felt cosmically embedded.
The first big break came closer and closer. Experienced runs report a so-called power nap of a maximum of 20 minutes, otherwise you can no longer get going. I had to rest for 90 minutes while sitting in the car, at 3 a.m. I was able to do another 10 km, then the next break, this time until 7 a.m.
I ran a total of 125 km at an altitude of about 1300 meters. I was on my feet for 20 hours.
After the 24-hour run
In fact, I was tired on the way home (Carsten drove back) but also very satisfied and happy. I wasn't hungry, my body felt heavy, but I wasn't in pain. I have gained valuable experience.
On the Monday after the run I went to work as usual, I didn't have any sore muscles, but I was a little awkward on the way. Otherwise I survived the run well. In the meantime I have created a lessons learned list. There are already optimizations regarding break management.
The bottom line was that it was important to me that I made it through the 24 hours in good health. I am very grateful for that. Next year in summer there will be another official run in Dettenhausen, which I am preparing for, which will hopefully take place!
