Status reports on the training status per quarter of 2021

How were the weather conditions / external circumstances?

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It started at 5.45 a.m. on Saturday, July 17th, 21st. Rain and some thunderstorms were predicted. I also didn't know whether the rivers (Fehla and Lauchert) had overflowed.

It was drizzling heavily for the first 2 hours. I ran from Wessingen via Boll to Burladingen up the Killertal, in the direction of Sigmaringen. It wasn't cold, around 17 degrees, ideal running weather. Everything was very cloudy and foggy, the visibility wasn't that good.

After Neufra it got exciting, the rivers both had floods, but there was no significant flooding at any point, so I got through it well.

It stayed cloudy all day, and that was a good thing. Running in the sun for hours is a big challenge - you can hardly drink that much so that the fluid balance can be maintained.

There was no rain until the end. I never got really wet.

Food was taken care of during the run. My buddy stood at agreed points every 5 kilometers and provided me with enough carbohydrates and fluids.

What was the challenge of the route?

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Thanks to the brilliant hint from Dr. Lehmann (Hechingen) I changed my originally planned route (Hechingen-Neufra-Hechingen x 2) for this qualification run. The bike path leads to Neufra in a very idyllic and quiet way into the Laucherttal towards Sigmaringen (this route is 50 km long and has less altitude than 2 x up and down the Killertal). Via Veringenstadt and Jungnau I was always able to follow the course of the river on the bike path with a certain gradient about 35 km from Burladingen.

What was the biggest mental challenge?

From kilometer 55 onwards, it went steadily uphill again, following the course of the river, the way back. And after 6 hours without a break, I felt that my legs were getting a little heavy. The next 35 kilometers to Burladingen went up continuously, even if only slightly.

In addition, a wind came up, which felt like a headwind for me. And now it got tough. There was no one around, I ran alone. It was another 30 kilometers to Burladingen, and thus to the downhill route to Hechingen.

Inwardly, I always had my energy image of the wolf with me. He gave me the positive energy. He ran with me.

For me there was a tension between reaching my personal target time of 12 hours (whereby I had to run under 1 pm to qualify for the 100 miles in Taubertal on October 2nd, 21st - so I had a certain buffer) and the most important goal of everything : to complete the run in good health.

I knew that I had run 60 km in preparation for training, that is, I knew that my body would be fully trained by then, but I haven't run that long yet.

Would I make it to the finish line without breaking myself?

I moved through the run using energy images, breathing and autosuggestion. And that in the most proverbial sense, because every time I stopped for something to drink, I needed an incredible amount of energy to get back into my trot. From kilometer 80, it just became much more difficult to use the strength to do so.

Finally Burladingen, the last 30 kilometers with headwind and vertical meters were grueling. And yet, the section gave me a certain feeling of being in the here and now, of being in a kind of connection with myself and my body. Even if it was exhausting. That's exactly what I wanted.

That is exactly what makes it so appealing to me. I slowed down, I felt my legs less, became heavier, and yet, step by step, I carried myself forward mentally. Slower, but in the flow or flow.

The last 15 kilometers down the Killertal were slower, but I was able to reach each section without much pain. And from Jungingen it got really tough. I still had 8 kilometers to go and the goal of reaching the 12 hours became more difficult because my legs could no longer implement the target space. I knew that my family would be waiting for me at the finish line, and that gave me additional motivation.

Finish

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Because of a few minutes it was not enough to crack the 12 o'clock (according to my Garmin watch). I ran the 100 kilometers in the Taubertal with over 2 hours less than two years ago, privately. I am very proud and grateful for that, also for all the great support from my sponsors, friends and acquaintances who have always supported me! My three children ran the last 300 meters with me - I still get goose bumps when I think about it!

Was all the preparation worthwhile in advance? Yes, of course. I learned a lot!

The task now is to clearly plan and implement the next 10 weeks up to the 100 mile run. I look forward to it!

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Interview with the Black Forest Messenger on July 13th, 21st

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If you fail, the dream of the Spartathlon is over for the first time. How much pessimism do you feel when you run into the race? I'm going into this run with a lot of humility but also a lot of anticipation. In the run-up, I focused exclusively on this run on Saturday. Every day I run exactly this route (Hechingen-Sigmaringen and back) in my head, and have been for months. The time per kilometer strategy is in place, the diet during the run is clearly defined, my mental alignment is geared towards all possible incidents. The equipment and running clothes have been tried and tested several times. I'm going to the run with the positive attitude that I can make it and thus qualify for the 100 miles in October. Step by step.

Don't you think about what it's like not to make the run?
Here, too, I have to say that I am going into this run full of confidence. All ligaments, tendons, muscles are ok, I survived the preparation well. I've already run twice over the distance of 100 km. I know the track on Saturday inside out. Of course, something can always come up. I feel good physically and mentally. There may be a flood or a crash due to a thunderstorm, but that is difficult to predict today.

Did you also manage to reach and maintain your target weight?
Yes, I actually succeeded. At times I even had to be careful not to lose too much weight. A close exchange with my nutrition coach, Burkhardt Fisch, has also contributed well to controlling and maintaining my weight.

Who actually checks whether you have actually covered the 100 kilometers in under 12 hours?
It has been officially agreed with the organizer from Taubertal 100, Hubert Beck, that the GPS data (which record distance and time) is sufficient. And I pass this data on through my watch. By the way, you can also follow me via the app (adidas runtastic - just enter my name Scott Wernet) the run is public.

When you think of 100 kilometers, you think of endurance training. Do you also train your feet and legs?
That's a good question. My feet and legs stabilize themselves through my running workload. But core stabilization is my “Achilles heel”. Here I specifically train all muscles (e.g. stomach, lower back) that help me to cope with such a long distance.

What's next with your workout once you've done the run?
First of all there is a big wheat and a pizza! There are 10 weeks between now and October. The first days and weeks I will regenerate and do few runs. At the moment I'm working on a specific plan for October together with Florian Reus. However, we first want to wait and see how I cope with the coming 100.

Do you think you will be able to keep your weight off until you reach the deaf valley run?
Yes, here I am absolutely convinced of it.

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April 2021 - Altitude training & performance diagnostics

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Thanks to the generous support of physique in Balingen, I am able to use the performance balance - mountain air for more performance.

The reduced oxygen content of the mountain air sets many positive adaptation processes in motion that significantly increase your performance:

• The power plants of your muscles, the mitochondria, multiply due to the increased breathing activity.

• The body gradually learns to use the scarce resource oxygen more efficiently.

I am very grateful for that. I am currently practicing at 2700 m.

From the homepage of Höhenbalance: https://www.hoehenbalance.de/

Performance balance - mountain air for more performance

Set for years  Top athletes  on the hypoxia concept of height balance and  state-of-the-art technology . The reduced oxygen content of the mountain air sets many positive adaptation processes in motion that significantly increase your performance:

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• The power plants of your muscles, the mitochondria, multiply due to the increased breathing activity.

• The body gradually learns to use the scarce resource oxygen more efficiently.

The effects

Increased oxygen uptake
Studies show: After just 12 hypoxia units, the maximum oxygen uptake increases by 6%.

Increased fat metabolism
The lack of oxygen accelerates oxidative processes in the body and stimulates the metabolism.

Faster regeneration
Experienced athletes confirm: The improved regenerative capacity through hypoxia training is clearly noticeable.

Noticeable training effects
After just a few hypoxia units, the heart rate drops with the same load.

Improved training efficiency
With 20% less training effort, the same increase in performance is achieved as in "normal" training.

Rapid increase in performance without doping

Universities, Olympic training centers and numerous  Top athletes  use the technology of Höhenbalance - https://www.hoehenbalance.de/

• High-performance generators extract oxygen from the ambient air

• Heights of 1000 m - 6000 m can be simulated using a mask, a mountain tent or an air-conditioned altitude chamber.

• With this concept, 20% less training time is required.

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