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Posts Tagged ‘Training’

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I have been dragging my feet since January. No blogging, no serious training, no real motivation. There are heaps of research explaining what is happening after a successful ¨ A ¨ race. A drop of motivation is absolutely normal. This is not the difficult part for me. What I find hard, is how to get out of this groove. It usually is an external factor, that gets me out of it. I thought the receival of the confirmtion of acceptance to the Boston Marathon would do it, but it did not really. I continued to drag my feet and train out of routine, out of specific work-out plans, out of structure. It is only after the recieval 10 days ago of my official Boston Marathon Athelte passport that the motivation kicked back. Great! I am back at it…but….but with these months of unstructured training my body is not the one it was only 3 months ago. Less mobility/flexibility, less strength, less speed, more nagging little pains… The negligence spread to maintenance of the equipment. My only usable running shoes have over 800 km. Not surprisingly, I exposed myself to injury. And, ding-dong, here it came. Three weeks ago I started to feel some quads pain. I ignored them and ran further. I cannot feel the pain during training but afterwards, it is there and intense. My therapist says it is an ¨ awakening ¨ of the quads still somewhat atrophied from the crash I had 4 years ago. Regardless what it is, it is frustrating to have my motivation back, but realising that I cannot feed it with a fit body. Yes, I ran 89 min at the half-marathon in The Hague 3 weeks ago, but it does not mean that I am marathon fit, even less triathlon fit.

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I am now 2 weeks before Boston, sitting in our Chalet in Saas-Fee and enjoying doing nothing, hoping that doing nothing will heal my quads. At least, now I look at these pictures and they talk to me, they say. Get back where you belong, in the world of acceptance, satisfaction, strength, high energy and good rest.

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As mentioned in a previous blog post some 12 months ago, I am racing this Ironman for myself and for a small UK/NL led charity, MALAIKA KIDS, that takes care of Tanzanian orphans. I proposed to whom ever would sponsor me, that I would double the money up to the charity target of 2000 pounds unless I race the Ironman under 11 hours. I raised money over 2 web-sites, a UK based and a Dutch based one. More than 40 different individuals donated generously to a total amount of 2’100 .-GBP. I would like to thank you all for your donation and I take the opportunity to remind you of what you have just done. You are supporting children that cannot hold a father’s or a mother’s hand for comfort, for security, for re-assurance. You are supporting an organisation that gives it to those children. It certainly will never replace the real-thing but, if only, will restore a feeling of normality. So THANK YOU! And as someone said: ¨I hope you will succeed in your endeavour for your own sake but I also hope you will fail for their’s. For once, those children can only win.

An Ironman under 11:00 means to swim 3.8km in 1h15m, bike 180km in 5:45 and run a marathon in 3:50 (+9min of transition from swim to bike to run). This is without considering a possible flat tire, windy conditions on the bike or choppy sea conditions during the swim. This charity action has been a great motivation and I have trained between family and work the best I could to achieve those goals. So, a huge thank-you also goes to my wife, Isa, that has supported me unconditionally during the last 12 months as well as my daughters. A big thanks to my Windmill Warrrior buddies, that have trained, supported me as well as advised me on new training methods and gave me tips -especially on the run and the bike (because those guys cannot swim so well…). A moderate thank you to the ¨Windmill Warrior Widows¨ that relentlessly gave us a bad conscience about our training, but also prepared great restorative food and made us laugh so much. A big thanks to all others that have been involved directly or indirectly in the preparation and the fund raising action like my neighbours Helen and Klaas or the Chairmen of Malaika Kids Nigel and Ton.

4 days to go; tomorrow is my last swim training along the world famous jetty of Busselton. Pics to come.

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We finally arrived to our destination. It took us 4 days to fly from Amsterdam to Singapore, Singapore to Perth. Rest for 2 nights in Sorrento (North of Perth) and then travel from Sorrento to Dunsborough (20km South of Busselton). Dunsborough is a very laid back location on the coast of the Geographe Bay. Its beach is considered to be one of the top 10 beaches in the world. As far as we can tell, it could be true. It did not take our girls long to discover the fun of a low tide. Hopping from one sand bank to the next, catching small shells, jumping into deeper pools of water. SO, it is not all about the Ironman? Definitely not: what an unbelievable feeling to be back in the Summer, living outdoors, looking forward to a cold shower to wash the salt away. Isa is soaking the sun in. Zoe told us she likes the place because it is so wonderfully hot and everything is so quiet. Dunsborough reminds of Hanalei on Kauai. Beautiful beaches with surf possibilities, great yoga places with organic food.. a slow-down-relax-breathe kind of place.

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I went to Busselton this morning for a first ride to check out the course. First impressions. Gorgeous course across The  Tuart Forest National Park (50% of the total course), the rest of the course is exposed to prevailing South West Winds and has a remarkable absence of shade. Temperature this morning at 11:00, 31.5 degrees. Oh yeah. Despite the wind, I could keep a good pace at a very low HR. It is so much tougher to ride in the cold-wind-bashing green heart of The Netherlands. It feels that I can cut right through the wind here…. Anyways, it also felt great to see other participants. I usually feel pretty lonely mostly riding solo back in The Netherlands.

The Ironman in Busselton is definitely a big thing here. EVerybody talks about it. You hear about it on the radio, there is a special edition of the local newspaper, everybody cheers and say hi when they see you on the bike. People understand what we do and do not consider those strange bikers with tailed helmets as aliens. It is a great feeling for a change adn definitely a great place to race. I CANNOT WAIT!!!

It’s now snack time for the girls: Fresh pinapple and…Philadelphia spread over bread…there are also things that really don’t change…

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I look up at the timing board at the Finish Line and see 3:13 and some change. Knowing that I crossed the starting line 1 min after the gun went off 3 hours earlier, I knew I had beaten my best marathon time by almost 10 min!  How was this possible? Well it boiled down to 3 things:

– A good training plan (the first I found that suited my needs) .

– A great running group to run with

– A friend that wrote in his blog that he wants to beat me.

The training plan: Ever heard of FIRST? The Furman Institute of Running and Scientific Training. I probably would never have, as I am not a runner and I do not read any running magazine like Runners World. It is my friend and fierce competitor who suggested it to me. “The Less is More” training plan. Clearly something for me. It is basically a 3-run-a-week plan, but the sessions are tough regardless whether it is intervals, tempo and long. This training plan pushed me to complete five 32km runs (at a increasing tempo but still below marathon pace). This has in my view been the key to manage my negative splits and build marathon specific endurance.

The training group: I sadly have a track record of training mostly solo. I don’t like it, but so far I did not find a group that suited my needs and with whom I could harmonize well. This group I met (all dads bringing their children to the same international school in Wassenaar), was not only a group with a matching pace, but also with a good chemistry. It became “nearly” fun to wake up 2 times a week at 05:30 to compete our sessions in the dark. The weather in The Netherlands does not motivate me to go out. Without them I would never have trained as hard..and I would never have gone to Prague to run the marathon either… Sunday’s performance was all thanks to them.

The friend that wanted to beat me: Richard (alias The Silverback) is a Runner with a big R. In his view there is no other sport that is greater than running. Triathlon is a diluted version as technology comes in the way..For him running is pure, simple and addicitive. After coming back from knee surgery, his mind was set to recover strength, speed and endurance. We saw him pushing himself over the months, sometimes to the point where I thought he would not make it to the start of our marathon. But came May 15th, he was as ready as one could be. We ran 32 km together, like we always did during our training sessions; starting slow and progressively picking up the pace to ensure negative splits. We did nothing else on that day. The aid station after km32 marked the point where I left my friend – The Silverback behind me. I did not slow down to pick up my drinks and came out first out of the aid station. Usually richard would catch-up and we would run side by side until the next aid station (every 5km), but I did not see him this time. I looked ahead to see, ifIi had missed him passing me, but no. I did not look back and picked up the pace by around 10 sec per km. My legs felt good and I knew I could do the fastest 10 km of  this marathon (I did them in less than 44min) – The question I will never be able to answer is whether I kept too much in the tank before the last quarter of the race).

Start number: 1167 – CROTTAZ ALAIN
Category: MM40

Split Time min/Km Delta min/Km RealTime
Km 10 0:47:57 4,47 0:47:57 4,47 0:46:48
Km 20 1:34:05 4,42 0:46:08 4,36 1:32:56
Km 21,097 1:38:56 4,41 0:04:51 4,25 1:37:47
Km 30 2:19:30 4,39 0:40:34 4,33 2:18:21
Km 40 3:04:05 4,36 0:44:35 4,27 3:02:56
Finish line 3:13:46 4,35 0:09:41 4,24 3:12:37

I am paricularly happy about the negative splits results. 1:37:47 for the first 21km and 1:34:50 for the second half-marathon. 3 min faster! Needless to stay that I felt great for the entire course until km41 where my heart reate was clearly in the red and my system felt like an engine without oil. But I was so happy to have improved my running in the last 6 months that I clenched my teeth and motored my way to the finish chute. True joy at the finish line. I waited about 2 min to see Richard crossing the finish line in 3:14:27. He was over the moon. We both finished under the qualifying time limit to participate to the Boston Marathon. In the US they call such a result a BQ (Boston Qualifier). I have until September to think whether I will get a plane ticket to run over in Boston or not. It could be really fun and motivate me to further improve my marathon time.

I loved that race, not only because I performed well, but first and foremost because I was there with  Richard, Joel & Jim with whom we shared so much (trash talk) during our training sessions. Jim did not run on that week-end due to sustained foot injuries. It was hard for us, but even harder for him. He supported us the best he could, hiding his own disappointment and shouting at us during the course the we were looking good. We all knew it was a lie, but it did work wonders… Joel, did run after having recovered from his injuries. But he raced without have run for 7 weeks…His time is not important, but he can start writing books now. “how to run a marathon without training” or “training for a marathon is overrated”….or… “A week-end to remember”.


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Today was for me my first “real” day of training. Today is the day I set as the start of the 2012 Season. We are spending a week in Saas-Fee with the family of my brother in law and I hope to integrate a few altitude work-outs next to skiing and sledging. I managed today to run 16km at minus 22C at nearly 2000m, followed a couple of hours later by a 8km skate-skiing course together with my brother in law.

I feel too heavy, but the cardio and the legs are supporting me very well even at this altitude. I don’t think I have ever been so fit at this period of the year. Hope everything goes as planned and no elderly lady plots to crash into me with an old Toyota Carina or something like this. While this accident in 2009 was probably the greatest gift I have ever survived, I hope not to get this kind of present again.

Here some impression of my “first” training day around Saas-Fee in Switzerland.

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The good thing about a serious bike crash is that one can get a brand new one for free! During my recovery period, I have been thinking what kind of bike I should take. I am mostly racing in triathlon events, but I don’t like to train with a time trial bike, especially hilly or mountainous courses. The last time I bought a bike, I chose a regular road bike with a steep seat-post angle, a rather aggressive geometry in general and added a tri-bar. But this compromise is not ideal for training. One issue is the saddle. Great for biking in regular position, not so good when sitting in aero position. I personally would need two magic interchangeable saddles, depending on the position I ride. Another issue is, while I like to train on a compact  50 crank, I would prefer to race with a 53 or 54. There are other smaller issues and I have now decided to indulge in luxury and stop compromising. I will get 2 bikes!!! 1 regular road bike and a time-trial machine for flat courses and races.

For the road bike, I did not hesitate long. I wanted to buy a bicycle from my Swiss acquaintance that owns a shop, “Seiler Fahrrad” close to our house in Vienna. He has always helped me to tune and repair my previous bike and it is normal for me in return to get a bike from his shop. He manages mostly 3 brands: Flyer, Cannondale & Idworx. It was clear, that the choice would fall on a Cannondale (the other ones being electro bikes and sturdy mountain bikes).  I chose a comfi Cannondale made for long distance rides.

Cannondale Synapse 2010

The brand new 2010 Hi-Mod Synapse! It is not top of the range with Ultegra 6700 Shimano components, but it is certainly good enough for me. The weight, 7.0 kg for a 56 size, is good too! I like the design especially the red/white saddle and bar.

I can’t wait to get on it and it motivates me to push myself during rehabilitation in September. My knee is still blocked at a 70 degree angle and I need a 110 to get on the bike! Hope I will reach this angle in 3 weeks.

As for the Time-Trial bike, I will wait to be next year in the US. I hope that my colleagues from Dailymile will give me some serious tips as to cool, small, local US time trial brands. But this is a different story.

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garmin_cf-lgOne may wonder why I just received this beautiful piece of technology for triathlon training, while my knee is still in a brace blocked at a 40 degree angle. Well, I pre-ordered this little gem on the 8th of May (Red Cross Day…I should have thought better of it), exactly 1 month before the bike accident. I was so fed up with the unreliability of the dozen pieces of POLAR equipment you need to stick on your body and bike to hope getting some training analysis uploaded on your PC in the end.

Training with Polar requires a watch, a separate GPS mounted on the arm, a heart sensor, a footpod, a speed sensor, a cadence sensor & an infrared USB stick…not to mention that all of them need those little costly round flat batteries that need changing every 3 months. And it will only work for running and biking. Forget about swimming and most other sports.

I just love this new Garmin Watch. Mind you, you also need a heart sensor and a USB stick, but that’s it. And its good for all sports. It even works when crawling in open water! MY wife tested it this morning and even she was amazed by this piece of technology and the degree of integration with the on-line analysis softare “Garmin Connect”. You go out, th watch locates satellites in a whizz and you just need to press start. That’s it. I also did a test in the garden: Crutch-Walking for 3 min – avg pace 19min/km!

This watch is such a hit! I am going to check Garmin Share Price now…

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