Status reports on the training status per quarter of 2021
January 2021
Where am i?
A few weeks ago I ran the route in Dettenhausen. All my actions focus on the competition date - July 17th, 2021 - when I can qualify for the Spartathlon. I divided the circuit (1.6 km) into four sections. That helps me to better grasp the track mentally. Every day I run through the individual sections in my head and visualize them.
Since I will reach my limits in the 24 hours, I would like to take preventive measures by taking targeted and planned breaks (at least in the first 16 hours). That's why I took a close look at how power napping, i.e. the deliberately induced falling into a state of rest, works.
During my last 24-hour run experience in Heilbronn, I ran mentally into a void after 14 hours. I would like to avoid this in the future. I practice resilience through targeted meditation.
I was able to reduce my weight by 1.5 kg. It wasn't easy for me, nor am I too easily distracted;).
Muscle building training and planned regeneration phases are integrated into my weekly plan.
What is my experience in the last 6 weeks?
For the last few weeks I've run an average of 60 km / week. There was a lot of snow during various training sessions. What fun. The challenge lay on the black ice due to freezing moisture and on the hardened ice surface. The strain was on the ligaments and tendons. My longest units were around 25 km.
It was wonderful to walk home from the castle or from Ebingen over the eaves with a headlamp in the dark.
Where do I want to be in 6 weeks?
The training concept will remain the same for the next 8 weeks. I have four training sessions a week on my schedule. The goal is still to increase the basic speed. Therefore also interval training.
My goal is to run a 10 in less than 44 minutes and 6 in the longer units over 25-30 km.
Getting lighter and faster - that's how I would sum it up.
What am I doing to achieve my goal?
In the last few weeks I have read many books about ultra runners (e.g. Kilian Jornet "Run or Die"; "The Rise of the Ultra Runners" by A. Finn) or I watched the world record run - 100 km on the treadmill by Florian Neuschwander. That is incredibly inspiring and motivating at the same time and encourages me.
The different weather conditions (day and night and all temperatures) and specific requirements (trail, speed, stability & cushioning) require good and correct equipment. Sports nutrition before, during and after the run for several months helps my body to tolerate the units better.
February 2021
Where am i?
The 24h run in Dettenhausen was canceled due to corona. Obviously, the hygiene regulations cannot be adhered to at this beautiful event. I think it's a shame, especially because I think we still have a little time until then. On the other hand, the situation is clear.
A plan B had to be found.
In general, you can qualify for the Spartathlon as follows:
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A 100 km run under 10 hours
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A 24h run with 180 km
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A 100 mile run under 21 hours
There are still 24h runs - so-called benefit runs - that have not yet been canceled. However, these are mostly in a stadium. So 400 m laps. And 180 km would be 450 laps. Hmm ...
I decided on the following variant: on July 17th, 21st (i.e. on the original date of Dettenhausen) I will run a 100 km under 13 hours.
That is from Hechingen to Neufra and back again. The whole thing twice. I then verifiably follow this run with GPS. And so I can start the 100 mile run in the Taubertal on October 2nd, 21st. And here it's about cracking the 21 h.
My Garmin overview showed that I have run over 3000 km in total in the last 12 months.
What is my experience in the last 6 weeks?
There were basically three topics: sponsorship, eaves and chocolate.
I've gotten a lot of support from local retailers. For example, Schuh Weith provides me with the right shoes. I get the running nutrition from UltraSports in Kusterdingen. Physique in Balingen supports me with special running training. I got some of the running clothes from my physio (best physique).
Our region is simply beautiful, I find out that every time I walk home from Ebingen over the Trauf to the Zellerhorn. Even at night (I run with a headlamp) I experience a very special mood.
Chocolate is still my Achilles heel. The weight was still going in the right direction. In total, I have now lost 3 kg in the last 10 weeks.
Where do I want to be in 6 weeks?
I'm slowly moving towards the 30 km runs. To do this, I will expand my route. At the moment it's about 23 km from Ebingen over the Zellerhorn to my home (Wessingen). I'll probably run across Thanheim then.
It is still important to become easier and faster.
What am I doing to achieve my goal?
It is important to clearly define all possible contingencies in advance.
How do I deal with mental, physical or external challenges?
Here I work with affirmations and visualization techniques. For example, there are certain climbs on the route from Hechingen to Burladingen. I imagine an eagle carrying me upstairs. Or if it rains, the drops are a source of energy for me.
How do I deal with it if I run twice on July 17th, 21st (Hechingen - Neufra - Hechingen) and after 50 km I have the same distance in front of me again?
March 2021
Where am i?
Where am i?
The 24h run in Dettenhausen was canceled due to the corona. Obviously, the hygiene regulations cannot be adhered to at this beautiful event. I think it's a shame, especially because I think we still have a little time until then. On the other hand, the situation is clear.
A plan B had to be found.
In general, you can qualify for the Spartathlon as follows:
-
A 100 km run under 10 hours
-
A 24h run with 180 km
-
A 100 mile run under 21 hours
There are still 24h runs - so-called benefit runs - that have not yet been canceled. However, these are mostly in a stadium. So 400 m laps. And 180 km would be 450 laps. Hmm ...
I decided on the following variant: on July 17th, 21st (i.e. on the original date of Dettenhausen) I will run a 100 km under 13 hours.
That is from Hechingen to Neufra and back again. The whole thing twice. I then verifiably follow this run with GPS. And so I can start the 100 mile run in Taubertal on October 2nd, 21st. And here it's about cracking the 21 h.
My Garmin overview showed that I have run over 3000 km in total in the last 12 months.
What is my experience in the last 6 weeks?
There were basically three topics: sponsorship, eaves and chocolate.
I've gotten a lot of support from local retailers. For example, Schuh Weith provides me with the right shoes. I get the running nutrition from UltraSports in Kusterdingen. Physique in Balingen supports me with special running training. I got some of the running clothes from my physio (best physique).
Our region is simply beautiful, I find out that every time I walk home from Ebingen over the Trauf to the Zellerhorn. Even at night (I run with a headlamp) I experience a very special mood.
Chocolate is still my Achilles heel. The weight was still going in the right direction. In total, I have now lost 3 kg in the last 10 weeks.
Where do I want to be in 6 weeks?
I'm slowly moving towards the 30 km runs. To do this, I will expand my route. At the moment it's about 23 km from Ebingen over the Zellerhorn to my home (Wessingen). I'll probably run across Thanheim then.
It is still important to become lighter and faster.
What am I doing to achieve my goal?
It is important to clearly define all possible contingencies in advance.
How do I deal with mental, physical or external challenges?
Here I work with affirmations and visualization techniques. For example, there are certain climbs on the route from Hechingen to Burladingen. I imagine an eagle carrying me upstairs. Or if it rains, the drops are a source of energy for me.
How do I deal with it if I run twice on July 17th, 21st (Hechingen - Neufra - Hechingen) and after 50 km I have the same distance in front of me again?
Certainly a lot of money. And at one point or another you can definitely make savings. I am all the more grateful for all the great support from Körperbau Balingen, WTAA Hechingen, Trendfreude Hechingen, Best Physis Ebingen, UltraSports Kusterdingen.
What is my experience in the last 6 weeks?
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:
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The power plants of your muscles, the mitochondria, multiply due to the increased breathing activity.
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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
For years, top athletes have relied on the hypoxia concept of height balance and the latest 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/
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High-performance generators extract oxygen from the ambient air
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Heights of 1000 m - 6000 m can be simulated using a mask, a mountain tent or an air-conditioned altitude chamber.
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With this concept, 20% less training time is required.
I've gotten a little better under control of dangerous chocolate over the past few weeks. My goal was to lose six kilograms of body weight after three months. I managed five kilograms, I am satisfied.
Where do I want to be in 6 weeks?
A little more weight down. Implement mental techniques during the runs and gain further experience.
Experience many beautiful trail runs over the eaves. Run and experience new routes.
Stay healthy and implement Florian Reus' weekly training plans.
Get more experience with sponsorship and social media. Have a handle on the topic of chocolate.
What am I doing to achieve my goal?
The next stage goal is to do a 100 km run under 13 hours on July 17th, 21st.
I chose the route (Hechingen - Neufra - Hechingen) ². I divide the route.
Here I continue to work with affirmations and visualization techniques.