Hello everyone. :) I'm glad you want to learn about my hobby: running. Enjoy my recent race results. :)
My Recommended Books:
"4 Months to a 4 Hour Marathon" by Dave Kuehls.
This is the first running book that I ever bought. It contains clear, to the point advice. It is especially useful to help one to establish a daily exercise routine. It tells you exactly what type of exercise you should do each day. The exercise program offered is good and useful since it really enables one to run a marathon, even the first one, in a reasonable time. I modeled my marathon training program on the program offered in this book. However, like usually, I never follow rules, so I adjusted my marathon training to my own strengths (If I'm good at something I don't need to practice it as much.) and weeknesses (If I'm injured I obviously have to train differently.). The disadvantage of Kuehls' book is that it offers only very limited advice about other topics such as motivation, pre-race planning, and, especially, injury prevention and recognition.
"The Complete Book of Running for Women" by Claire Kowalchik.
Even though it says "for women," out of the running books I've seen so far, this is the best one; also for men. It offers many helpful information on all important topics, such as motivation, training, safety, nutrition (much more detail than in any other book I've seen), injury prevention and recognition, racing, and the female specific topics. If you only have money for one running book, I am suggesting this one.
"Galloway's Book on Running" by Jeff Galloway.
This is a very useful book. It offers valuable advice on many aspects of running from the perspective and experience of someone who has been running professionally for decades. Most helpful for me were his advice and suggestions for the pre-race week and the day before the marathon. Because of what I read in his book, and because I followed his suggestions, I was not nervous before my first official marathon race. I say "first official marathon race" because before the race day I had already completed several 27 mile runs and one 30 mile run as my Saturday long run. He also invented the concept of "walk-break." Basically, this means that while running a long race one should at regular intervals walk for a least several seconds. While running my first official marathon race I implemented the "walk-breaks" by always walking while drinking Powerade or water at an aid station. Thereby, I also made sure that I didn't choke while drinking. The aid stations were located every 2.5 miles at the 2001 Atlanta Marathon.
"Healthy Runner's Handbook" by Lyle Micheli and Mark Lenkins.
This books gives a very systematic overview of possible injuries, their causes, how to prevent them, and how to recover and rehabilitate. Unfortunately, it is written somewhat "dry." Nevertheless, every runner should own and read this book.
Runner's World Magazine.
The monthly Runner's World Magazine covers many of the same aspects that are mentioned in the different books about running. Nevertheless, it is good to read about injury prevention regularly. Also, by having a subscription to a running magazine, it is easier to stay motivated; especially now, January 2002, in the winter months when it gets darker much earlier.
Stretching before running is really important. All of the books and Runner's World Magazine have sections about it. Recently, I found a page on the internet which also lists good stretches.
The 6th Annual KeyBank Salmon Chase Fall Classic (South Bend, IN)
October 4th, 2003
10K
41:41 min
This was a good race: I improved and I got an age group award. :) I was over a minute faster than in my previous two 10K's this summer: the
2003 Venetian River Run in Saint Joseph, MI and the 29th Annual Steve's Run in Dowagiac, MI. I was also one second faster than I was in the U.S. 10K Classic, which I did last year when I was still in Atlanta, GA. So my recent speed training by running with my Kenyan friend Elijah Kosgei has really paid off. :) My splits were: 1st mile: 5:58 min, 2nd: 6:39, 3rd: 6:41, 4th: 7:13, 5th: 6:46, last 1.2: 6:58. I was 3rd in my age group (M3034) and the 16th of 153 (90 male) finishers.
South Bend Parks and Recreation Department Winter Fun Run
December 20th, 2003
5.0 Miles
35:44 min
The race consisted of six fairly hilly rounds in the Rum Village Park in South Bend, IN. The temperature was - 4 °C and it was at some places icy. I was number 10 of about 18 runners and 2nd in my age group: M3034. :) My time splits were: 1st mile: 6:42 min, 2nd: 7:23, 3rd: 7:13, 4th: 7:14 min, 5th: 7:11. My times are slower than last year, but that is acceptable considering that I am just starting to race again after a Soleus injury. It was a nice run. I will participate again. :)
The 24th Annual "Aloha Hang Loose Hawaiian Fantasy Run"
January 1st, 2004
7.0 Miles
50:50 min
This New Year's Day run started at Lindy's Restaurant about halfway between Dowagiac and Cassopolis, MI, on M62. It was a slightly hilly course around Lake LaGrange. The race was organized by the Southwestern Michigan College Alumni Association; but the entry donation is to be used for medical supplies for a medical mission trip to Haiti. The temperature was about freezing. I was 5th of about 35 participants. :) My time splits were: 1st mile: 6:36 min/mile pace, 2nd: 7:30, 3rd: 7:18, 4th: 7:25, 5th: 7:27, 6th: 7:19, 7th: 7:12. I was faster than at least 2 other runners who were faster than me in previous races. :) It was a nice start for the new year. :) I also won a flashlight in the after-race raffle; one of the two "firsts" that this race brought me.
South Bend Parks and Recreation Department Winter Fun Run
January 10th, 2004
5.0 Miles
35:35 min
Well, a 9 sec improvement over the last one. The temperature was - 9 °C and it was at some places icy. This time, I was first in my age group: M3034. :) This means, I was mentioned for the first time, after arriving in the USA, in the local newspaper: in the sports results section. (Once, while I was still in the DDR (GDR), I was mentioned in the chess results section.) My time splits were: 1st mile: 6:39 min, 2nd: 7:15, 3rd: 7:16, 4th: 7:15 min, 5th: 7:09.
South Bend Parks and Recreation Department Winter Fun Run
January 31st, 2004
5.0 Miles
37:38 min
Before the race started, a team from the local NBC station was there to interview us. The reporter, a she, asked me, while being live on TV, why we come out at such a temperature to race. Well, isn't this clear? Real athletes compete under any conditions. When I answered her, I didn't have this good answer ready. I told her that such a Winter race is a good way to stay in form during the Winter. The temperature was - 18 °C and it was slightly snowing. I was still first in my age group: M3034. :) My time splits were: 1st mile: 6:53 min, 2nd: 7:30, 3rd: 7:36, 4th: 7:39 min, 5th: 7:58. During the 2nd and 5th mile I had to vomit :( . The reason being that I went out to a pub with my colleagues the previous evening, where I ate quite a lot of chicken wings. I need to remember to have my last solid meal as the lunch of the previous day; after that, only orange juice!!
South Bend Parks and Recreation Department Winter Fun Run
February 21st, 2004
5.0 Miles
37:31 min
The temperature was - 1 °C and it was slightly snowing. There was also a fresh layer of about 1.5 inches of snow. I was second in my age group: M3034. :) My time splits were: 1st mile: 6:55 min, 2nd: 7:34, 3rd: 7:30, 4th: 7:41 min, 5th: 7:51. During the 2nd and 5th mile I had to vomit again :( . This time I ate a Powerbar about 2.5 hours before the race. Actually, the same thing happened to me during my Atlanta marathon, at about mile marker six. There, I ate a Powerbar about one hour before the start. Someone today suggested to drink a can of Dr. Pepper before the start of a race: it has sugar, caffeine, but is not acidic. I need to try that in the future. I need to remember the following race-related rules: 1.) get lots of sleep the night before, 2.) the last solid meal is the previous day's lunch, after that only orange juice and maybe Powerbars, 3.) drink 1/2 Gallon of normal, not with extra vitamins, Selenium, or Calcium fortified, orange juice and lots of water the day before to be well hydrated, 4.) shave the previous evening, 5.) have the last liquid 4 h before the race start, 6.) eat a Powerbar 60 min before the start, 7.) during race drink every 20 to 30 min energy drink, and 8.) , if needed and possible, have energy gel every 4 to 5 miles.
March 20th, 2004
20K
1:31:28 h
This was a good race: it was nice running weather and I ran faster than in my last Winter races. :) I was 6th of 11 people in my age group (M3034) and the 20th (19th male) of 111 finishers. :) My splits were: 1st mile: 6:08 min, 2nd: 7:08, 3rd: 7:39, 4th: 7:28, 5th: 7:31, 6th: 7:29, 1st 10K: 44:50, 7th: 7:21, 8th: 7:41, 9th: 7:07, 10th: 7:38, 11th: 7:50, and the last 1.4: 7:29, 2nd 10K: 46:38. This time, I didn't become sick during the race since I followed all of my rules. However, from now on, I need to do some speed training.
After about 4.5 miles. :)
March 28th, 2004
15K
1:13:04 h
This race was unique for me. In comparison to all the races I did so far, it was the one with the best course; but it was also the hardest one! Only about a third mile was on paved road, which is the 'normal' racing surface, about 3.5 miles were on a straight path with many deep puddles, some of which were more than a 1/2 foot deep, about 4 miles were on a partially very hilly (up and down many steep hills) forest path (Watch for roots!), and the remaining 1.5 miles were to be run on sand (down a huge dune, along the beach of Lake Michigan, and up the dune again). The race course was in the Indiana Dunes State Park. I was the second of six finishers in my age group (M3034) and the 12th of 57 finishers. :) I will try to run this race again in the future. (The complete race was run on trails and we were not allowed to drop anything (e.g., gel container) during the race, so there was no negative environmental impact.)
April 24th, 2004
10.0 miles
1:11:48 h
This was a good race. The course was half on paved roads with rolling hills and half unpaved roads / cross-country with rolling hills. One can see from my time splits, when the race was off-road + up-hill. My time splits were: 1st mile: 6:28 min, 2nd: 7:00, 3rd: 7:03, 4th: 7:14, 5th: 7:03, 6th: 7:28, 7th: 7:45, 8th: 7:21, 9th: 7:25, and 10th: 7:02. I was 3rd out of six people in my age group (M3034), the 24th of 269 finishers, and the 21st male finisher. :) It is a good result, but I think I can do better.
Do you see the strong athlete who is about to lead the field? He is wearing a white headband, a yellow shirt, and orange Fila shorts. :)
May 31st, 2004
13.1 miles (exactly: 13 miles and 192.5 yards)
1:34:38 h
This was my 3rd half marathon race. It was a very nice course: through a rural, agricultural area of rollings hills between Goshen, IN and Elkhart, IN. Althrough, I didn't see any buggies. My splits were: 1st mile: 6:45 min, 2nd: 6:54, 3rd: 7:12, 4th: 7:43, 5th: 7:19, 6th: 7:33, 7th: 7:00, 8th: 7:02, 9th: 7:08, 10th: 7:48, 11th: 7:05, 12th: 7:05, and the last 1.1: 7:12. My overall place was 27 out of 138 finishers. I was 5 out of 12 finishers in my age group: M3034. :) It is a good result, I was over 2 min faster than my Sunburst half marathon a year ago, and I felt stronger today. :) Also, Erin did the 5K. It was the first race ever for her. She did better than I had expected: 28:03 min, #145/263 & #5/12 in F3034.
2004 Sunburst Marathon & Half Marathon: Hall of Fame ... to Notre Dame
June 5th, 2004
Well, since I already did a half marathon this week, I didn't want to do another race in the same week. Hence, I did what every runner should do once a year: volunteer for a race. I was in charge of directional arrows at a construction site: the course had to be shifted by a block in comparison to previous years. It was actually fun to watch the runners go by, the first person was following a motorcycle, while the last person was followed by an ambulance. :) Only a handful of runners had a good form and a good turnover frequency. Of the field, maybe 10% of the runners had a good form but a slow turnover frequency, while most runners had a poor form which hindered them from reaching their full potential. I wonder in what group do I fall?
My First Triathlon Try
June 6th, 2004
Since everyone did so much yesterday, I need to see what I can achieve. Before today, I did only twice two things on the same day: swimming & running. Concerning bicycle riding, I went on a long bicycle trip in the Fall of 2002 and otherwise I just use my bicycle to go to and from work, wich is about 1.5 miles each direction. Firstly, I went continuously fast swimming for 1 h at the ND indoor pool, then I went on a bicycle tour using my heavy mountain bike. I rode to Edwardsburg, MI, Cassopolis, MI, Dowagiac, MI, Niles, MI, and back home. The bicycle ride took me 3:56:40 h, I drove the distance later: it is exactly 56.2 miles long! Finally, I went running for 12 miles! Based upon the running distance, I did a 12/26.2 = 45.8% Ironman!! I think I can do it faster and I can do more, I just need to train more and specifically for it! I didn't have any specific injury because of my triathlon trail, I was just stiff for nearly a week.
The 2004 Riverside 4 (Pinhook Park, South Bend, IN)
July 3rd, 2004
4.0 Miles
26:11 min
I was number 32 out of about 150 participants, :) , 4th in my age group (M3034), and I still won a trophy! :) And I improved my time by 43 sec, a new personal record!! My splits: 1st mile in 5:58 min, 2nd in 6:37, 3rd in 6:52, and the 4th in 6:43.
July 10th, 2004
1/4 mile swim; 12.5 miles bike; 3.3 miles running
1:19:45 h
This was my first triathlon race ever!! :) I liked it. :) Even through I was very exhausted after finishing it, I enjoyed it. I will do triathlons again. My detailed times: swim (1/4 mile = 402 m): 9:42 min; transition 1: 2:39 min; bike (12.5 miles = 20.117 km): 42:50 min (17.51 mile/h, 28.18 km/h); transition 2: 1:19 min; and run (3.3 miles = 5.311 km): 23:14 min (7:02 min/mile = 4:22 min/km). I was #160 of 394 finishers, #20 of 39 people in my age group (M3034), and the 130th of 252 male finishers. In the swimming part, I used ~ 90% of the time breaststroke, and the other ~ 10% freestyle. Whenever, I used freestyle I started bumping into the legs of the people who were swimming before me. Next time, I need to start at the front of the swimming group. For the bicycle riding part, I used my heavy Schwinn mountain bicycle! I even passed a few people with my mountain bike, who were riding racing bicycles!! Several people told me that I'm really fast considering that I am on a mountain bike. I also passed some people during the running part. The hardest part of the complete race was the first running mile, just after coming off the bicycle. My quadriceps were really weak, since they are used a lot using normal bicycles (It depends upon the angle between the pedals & the seat. I was told that with real ironman bicycles, the hamstrings are mainly used for bicycle riding.). Therefore, my first running mile was my slowest. I accelerated as the run progressed. :)
After my first official triathlon!! :)
July 17th, 2004
10K
43:17 min
My splits: 1st mile in 6:08 min, 2nd: 6:38, 3rd: 6:14, 4th: 8:43, 5th: 7:46, and the last 1.2: 6:29. Oh, Oh, I became sick during the race & had to stop & vomit. I thought for a while that I suffocate. At work, there was a "Happy Hour" the previous evening. I couldn't resist and had two Bratwürste. :) I really need to remember to have my last solid meal as the breakfast on the previous day; thereafter, only orange juice and Powerbars! I was #49 of 220 finishers, and #6 of 19 people in my age group (M3034).
July 24th, 2004
1/4 mile swim; 11.4 miles bike; 3.9 miles running
1:17:45 h
This was my second triathlon race ever!! :) I liked it. :) Even through I was very exhausted after finishing it, I enjoyed it. I will do triathlons again. My detailed times: run from start to H2O: 20 sec; swim (1/4 mile = 402 m): 9:33 min; transition 1: 2:41 min; bike (11.4 miles = 18.346 km) + transition 2: 39:10 min; and run (3.9 miles = 6.276 km): 26:01 min (6:40 min/mile = 4:09 min/km). I was #17 of 41 individual finishers/teams. For the bicycle riding part, I again used my heavy Schwinn mountain bicycle! The hardest part of the complete race was again the first running mile, just after coming off the bicycle.
Group picture after the race. :) In the afternoon of this day, I bought myself a very nice, used but in very good conditions, 1989 Schwinn Traveler racing bicycle. Now my bike times should decrease; maybe, there is an age group award in my future? :)
July 31st, 2004
10K
44:20 min
This was the same nice, but hard course as last year. About 1/3 of the distance involved going up and down step cross-country hills. This is reflected in my splits: 1st mile: 6:02 min, 2nd: 7:15, 3rd: 7:09, 4th: 8:10 (What the hell did I do?), 5th: 7:29, last 1.2: 6:53. It was a good race. I was 7th of 21 in my age group (M3034) and the 159th (143rd male) of 521 (369 male) finishers. :) Also, in comparison to last year, this time I jumped over all 4 barriers. I somehow have the feeling that I am doing too many races this summer. Maybe, I should do a few less, but perform better?
September 4th, 2004
0.5 mile swim; 17.5 miles bike; 5.0 miles running
1:49:38 h
This was my 3rd triathlon race so far. :) It was my longest one so far. :) I liked it. :) Since I used my new racing bicycle, my biking was much faster now, and I also felt much stronger during the run. In fact, I passed many people during the run, many of whom had passed me previously during the bike ride. During the run, only one person passed me. I tried to keep up with him, but I couldn't. Afterwards, he said that me passing him had motivated him. My weakest component is now the swimming! Based on the intensity of my breathing, I was swimming and biking at my V(O2)max level. During the run, I could have taken in more O2, but I didn't since I was running at the maximum level that my legs were able. I tried to run faster, but my leg muscles weren't able to move faster. My detailed times: swim (0.5 mile = 805 m): 19:17 min; transition 1: 4:36 min (Includes putting on beach shoes, running 0.2 mile on a street to the actual transition area, putting on my glasses, taking off beach shoes, putting on a shirt, shorts, a head band, running shoes [I still need to get bicycle shoes.], & the helmet, taking a Powergel, drinking some Gatorade, removing the bicycle from the rack, and running with it to the official line where the bicycle course starts; only at that point can the bicycle be mounted.); bike (17.5 miles = 28.163 km): 51:19 min (20.46 mile/h, 32.93 km/h); transition 2: 0:45 min (Includes running with the bicycle from the start=end line of the bicycle course to the rack, putting the bicycle in the rack, taking off the helmet, drinking some Gatorade, grabbing a Powergel [I ate it later during the run.], and running to the other exit of the transition area, at which point the run officially starts.); and run (5.0 miles = 8.047 km): 33:40 min (6:44 min/mile = 4:11 min/km). I was #73 of 172 finishers, and #11 of 15 people in my age group (M3034). This triathlon was much more competitive. All competitors, except one single person, who was not in my age group and who used a mountain bike, used real racing or ironman bicycles. Almost all competitors looked like seasoned ironmen/ironwomen! Considering these observations, I did really well!!! :) I even got a medal, for being # 11. :) I think this was my last triathlon for this season. But I will do them again. At some point in my life, I want to complete a real official ironman.
The 2004 Autumn Daze Bristol Parks Sports Festival Saint John's Pumpkin Chase (Bristol, IN)
October 17th, 2004
5K
~ 21:04 min
I didn't plan on running this race since I am preparing myself for my first official Ultra. But Erin's foot was hurting, so I ran the race for her. I had changed the name, gender, and age with the race officials. It was a nice race: well organized & a good course. The only problem was that I came off course during the last mile. It happened at a busy intersection, where a cop only stopped the traffic when runners came. The cop directed me, or was he interacting with the car drivers?, in the wrong direction. I ran about 0.2 miles extra. My actual finish time was 22:36 min. Fortunately, it didn't affect my age group standing: I was 3rd of 6 people in my age group (M3034). I received a very nicely designed Bronze Medal. Overall, I was #16 (adjusted) of 75 finishers.
October 30th, 2004
50K (31.0686 miles)
4:10:31 h
My first official ULTRA! :) I did the first 50: the 50K. I enjoyed this race! I have many things to say, my diary has 9 pages of info, thoughts, and details, here are just a few things: my aim was to run it as a 'long run' with an 8 min/mile pace. There were no mile markers, some construction which might have increased the length slightly with respect to the time when the course was measured, and of course many liquid stops, where I always walked a little. I am surprised about myself: exactly my intended pace. I must know my body well: I know how much effort I need/how much it has to hurt for it to be a 8 min mile. I was #7 of 132 finishers and #5 of 81 male finishers. With 3 and 2 miles to go, two girls zoomed by me: I tried to accelerate my pace, which also worked, but I wasn't able to reach their pace. :) I need to work on a hammer-down finish. Afterwards, minutes and days later, I do not have any major injuries, except that one of my toenails became loose, and I never had to shuffle. In case you are curious, I wore Adidas Cairo shoes and also Adidas socks. (I wish they would sponsor me. :) ) Look above, 02/21/2004, for the food and drink details.
What I liked about this Ultra, as compared to other races and marathons, is: one runs an ultra at a speedy (zügig) pace, but not at the marathon racing pace, which is just at, or above, the threshold of pain (Schmerzgrenze). The goal of an ultra is finishing, and not as a marathon to reach a new PR, to qualify for Boston, and to compete for age group awards. Because of this difference, the athletes are much more supportive of each other. Everyone is interested that everyone else also finishes. The term which comes to my mind is Kameradschaft (comradeship). Before and after the race I had many very nice conversations. I think I made a few new friends. I will do ultras also in the future. I wonder if I could have run 19 miles more? :)
The 63rd street beach house, where the start of the race was, at around 7:00 am.
Before the race. :)
After the race!! :) (The person who took the picture held the camera in a tilted position. The clock shows 6 h because the 50 Mile race started exactly 2 h before the 50 K race. Both races used the same clock.)
With Erica, Susanna, and Terry. :) I wore all the cloth I had since I was still freezing very much.
My longest "Long Run" so far
December 5th, 2004
41.5 miles (= 66.788 km)
6:30 h
This was my longest "long run" so far. I went running at 12:30 pm on my normal Sunday long run. The weather was nice & I felt well. I have different fragments/segments that I can combine when I want to run a specific distance. First, I wanted to run 26 miles. Then I thought, why don't I run at least 28 miles. Then, how about 31? Then, how about mid-30's? Then, why don't I try to beat 40? Then, I need to go a little more, just in case my fragments/segments are short. I stopped at 19:00. It was dark, so it was no fun to run anymore. In summary, I ran 41.5 miles in 6.5 hours. This is a 9:24 min/mile pace, which I think is a good ultra pace/speed/velocity. (The English language has so many words for the same thing!) During this run, I stopped twice at home to fill up my Gatorade bottle, drink some, and eat a Powerbar. I also took several PowerGels during the run (If I remember right, I took 6.). I had no major pains or injuries, and not even a blister or a black nail in the following days!! Nevertheless, I took the next 3 days off from any formal exercise.
December 18th, 2004
50K (31.0686 miles)
4:37:37 h
I finally did the HUFF!! Even when I was still living in Atlanta, I played with the thought of doing the HUFF while I am living in Indiana. The HUFF requires 3 rounds around the 'Lake Roush' reservoir, which is situated on the Wabash river close to Huntington, IN. The reservoir was completed in 1968 by the Army Corps of Engineers. It was good race: I enjoyed it. But it was a challenge. Almost all of the race was on trails. During the first round, there was unevenly frozen mud, in parts with bicycle, motorbike, or car tracks (official temperature in Fort Wayne at 8:00 am: 30 F / - 1.1 °C). By the third round, the mud had molten in many places (official temperature in Fort Wayne at 12:40 pm: 36 F / + 2.2 °C). In addition, we had to run up and down several ravines, jump over creeks, and climb a few hills. Of course, landing on uneven surface (frozen mud) is much more taxing on the body than running on a flat street. Every time one lands, the foot/leg has much more work to stabilize one's body. In other words, my performance was very good!! :) The problem was also that this race was also the '2004 National 50K Championship,' so many fast people were present who would not have normally participated on their own. In other words, there was a big temptation to start too fast, which I also did!! I did my first round (10.356 miles) in 1:24:01 h (8:07 min/mile), the second round in 1:34:25 h (9:07 min/mile), and the final third round in 1:39:11 h (9:35 min/mile). Overall, this is a 8:57 min/mile pace. In fact, I consciously 'accelerated' during the last round, so that I passed many people. I also passed two relay runners, who were just running one single round, while I had already two rounds in my legs!! After the first round, I was number 46, after the second round number 48, and after the third round number 39!! Overall, I was number 39 of 255 starters and 219 finishers, and number 38 of 175 male finishers. The race was also nice because I met some old friends, and I made some new friends. :) I did not have any significant injury from the race, just 2 blisters, and my quadriceps hurted much more than after the Chicago Lakefront. Just to be safe, I took the next 9 days off from any formal exercise. I plan to do the HUFF from now on every year, also when I don't live in Indiana anymore.
The 25th Annual "Aloha Hang Loose Hawaiian Fantasy Run"
January 1st, 2005
7.0 Miles
50:50 min!!!
The first race of the new season. :) Same course and similar temperature as last year. I consciously tried to start slowly, and see, it worked. Coincidently, it took me exactly the same time as last year!! But I felt much stronger at the end. :) My time splits were: 1st mile: 7:22 min/mile pace, 2nd: 7:43, 3rd: 7:20, 4th: 7:18, 5th: 7:17, 6th: 7:00, 7th: 6:50. I ran negative splits, as the race progressed, I became faster!! This was a first for me. :) Overall, I was number 2 of about 50 participants. The race was also nice because I met some old friends, and I made some new friends. :) However, there was a problem. Since it was New Year's Day, I woke up a little late, and hence only had time to stretch a little. I did not stretch my hamstrings at all. Guess what the result was? For the next week, my hamstrings were very tight. I could not even extend my knees!! Just to be safe, I took the next 6 days off from any formal exercise.
March 26th, 2005
15K
1:10:07 h
I took a few weeks off in January & February because I was injured (bump on right Achillis tendon). After that, I was just running easy and building mileage again. But now I am in form again: a 3 minute improvement over last year's time!! I was 2nd of 4 runners in my age group (M3034) and the 38th of 122 finishers. Another reason for my improvement could be that I started slower this year since I knew what the course has in store for me, see above for a course description. If you are reading this, and be in the area at the end of March, you should definitely run the "Bride of Zoy." I again enjoyed the race very much, and also met nice new people. :) I got a very encouraging comment in an email at the beginning of this month: "...impressive times!! and distances!...." :) This comment gives me motivation to eventually tackle, & hopefully also
complete, longer distances.
April 23rd, 2005
10.0 miles
1:15:39 h
Same course as last year, but much harder weather conditions this year. The temperature was around freezing, with strong side wind with ice-rain/snow in it!! It was still a good race, because I was running for most of the time against one person, and I managed to be faster. :) My time splits were: 1st mile: 7:09 min, 2nd: 7:44, 3rd: 7:35, 4th: 7:29, 5th: 7:28, 6th: 8:02, 7th: 7:53, 8th: 7:28, 9th: 7:35, and 10th: 7:11. I was 3rd out of six people in my age group (M3034), and the 32nd of 208 finishers. :) It is a good result, but I think I can do better.
May 30th, 2005
~ 10K
52:34 min
This was a good race. The course was very hard. We had to cross twice a waist-deep about 10 m wide river, 'jump' six times over knee-deep about 1 - 2 m wide mud creeks, jump over > 20 log barriers, run up and down > 15 times the side of the river valley, and also always be on the look-out for roots and stones. I was 3rd in my age group (M3034), the 56th of 235 finishers. :) It was a good race. Several days (> 4) later my quadriceps still hurt!
After the race, with my new Japanese-German friend Tsuyuki.
Provo Riverwoods 10 Mile (Provo, Utah)
June 18th, 2005
~ 10 miles
59:54 min
I was in Salt Lake City for the National Organic Symposium earlier that week. Since I stayed over the weekend to get a little vacation, I decided to do this race. On the good side, It was a very nice and, for me, unique course: about 7 miles down Provo Canyon, parallel to the Provo river and street 189 along a former railroad grade, and then about 3 miles through a mixed residential commerical neighborhood. Provo Canyon was for me quite impressive. Also, if the course length was exact, I have a new PR for this distance. However, to be honest, I think the course was maybe half a mile short. I don't want to complain, but there are also some things that could be done better. First of all, when I came to start area, the people behind the registration tables told me that there is no race day registration, even through their webpage says there is race day registration. Only after talking to the race director was I able to register. Then the boy who did my registration wrote on my bib number "No T-Shirt"!!! Hey, I paid, even a little more than the other people, and now you don't want to give me a T-shirt!! I got one nevertheless. Also, my name never made it into the official results list!!! Come on!! With my time of 59:54 min, I was # 13 of 419 finishers, and 2nd in my age group (M3034). Overall, it is a good race with also a nice after-race celebration, a band was playing + lots of food, but the race staff could be more friendly towards the participants of the race.
The 2005 Riverside 4 (Pinhook Park, South Bend, IN) (24th Annual Run)
July 2nd, 2005
4.0 Miles
26:37 min
I was number 39 out of 116 finishers, :) , 4th of 7 in my age group (M3034), and I still won a trophy! :) A little slower than last time, oh well, it was fun. I made a new friend, that is what counts!
July 23rd, 2005
1/4 mile swim; 11.4 miles bike; 3.9 miles running
1:13:49 h
This was my second time doing this triathlon. :) It was a nice one last year, so I did it again. I like about it that it is a small, local triathlon in which people participate in order to 'celebrate life.' This "triathlon is a celebration of life." Also, it is not as over-organized as 'officially sanctioned triathlons' for which one has to pay much more entrance fee and where there are 'judges' looking for reasons to disqualify you. I improved my time by 4 minutes as compared to last year. :) Thanks to my Schwinn Traveler racing bicycle! My detailed times are swimming 10:16 min (2004: 10:18), biking: 36:18 min (2004: 40:52), and running: 27:14 min (2004: 26:34), giving me a total time of 1:13:49 h (2004: 1:17:45). I was number 11 of 41 finishers (individuals or teams) (2004: 17 of 41).
Just before getting off the bicycle at the end of the biking. :)
Look who is coming there running in the backgroup. I finished before the person with the dark shorts. :)
Do I look funny?
Just before the finish line, I am giving my last. The person after me finished just 3 sec later, I heard him breathing loudly behind me. :)
Group picture after the race. :)
July 30th, 2005
10K
44:06 min
This was the same nice, but hard course as in the last two years. Well, even through my standing doesn't look impressive, at least I was 14 seconds faster than last year. I was # 148/480 overall, # 140/345 males, and # 9/17 in my age group (M3034). This race really assembles a very competitive crowd. It is really annoying to see high-school cross-country girls zoom by me!!! I urgently need some high altitude (speed) training. :) ;)
September 5th, 2005
15K
1:06:39 h
This was a good race, althrough I was over 2 min slower than last time. Oh well, as it was the case last Fall, currently I am traning again for endurance and not for speed. My splits: 1st mile: 6:41 min, 2nd: 7:17, 3rd: 7:14, 4th: 7:28, 5th: 6:56, 6th: 6:47, 7th: 7:38, 8th: 7:20, and last 1.3: 7:12. During the race, I was passed by two Ladies! As one can see from my splits, during mile 5 and 6 I was running against one of them, once she had passed me, :( which happened during mile 7, I slowed down a lot. Later, during mile 8, I was passed by another Lady. I was 9th in my age group (M3034; 23 finishers) and the 63rd (55th male) of 347 (241 male) finishers. :)
My longest "Long Run" so far
October 16th, 2005
57 miles (= 91.732 km)
9:30 h
This was my longest "long run" so far. I justed wanted to see if I can do 50 miles. Yes, I can. :) I ran 3 circles starting at my home: 2 x 21.5 miles, and once 14.0 miles; altogether 57 miles. The 9:30 h includes all the stopping (intersections, drink Gatorade, fill up liquid carrier backpack at home, ...). But, a 10 min/mile pace is not bad for this distance. Because of my slow path, I did not have any injuries; nevertheless, I took the following 5 days off from running.
Last year I wondered whether I can run 19 miles longer. Well, this year I had to proof myself. :) Yes, I can do a 50 mile race. :) The race consisted of three rounds between, approximately, the Museum of Science and Industry way south of downtown and the mouth of the Chicago river north of downtown. I was 4th overall and the 2nd male of 50 finishers. Let me repeat that: I am in 2005 over a distance of 50 miles the second fastest male in the 'drainage basin / Einzugsgebiet' of the Chicago Marathon!!! :) Wow!!! :) With the 'Chicago Marathon Drainage Basin' I mean the geographic area (USA and Canadian states, other countries) from which a significant number of runners come to Chicago to compete in the yearly Fall Chicago Marathon. Considering the distance, my pace of 9:10 min/mile (5:42 min/km) is not bad. The nice thing was, that with about 4 miles still to go, I was able to accelerate again. During the race, my left hamstring muscles were hurting a little from about mile 25 to mile 30. It went away after I started consciously extending my left knee all the way. In the week after the race, I had overall muscles soreness, but no localized pain. Not injured. :) Daily, I was eating 4 or more Aspirin pills and twice a day rubbed Turmeric cream on all of my leg muscules. In case you are curious about my race preparation: my last solid meal was a large breakfast (3 belegte Brotscheiben + some fruits) on the day before the race, followed by a gallon of orange juice + some water over the course of the day. About 15 min before the race started, I ate a Powerbar. During the race, I ate 10 Powergels and drank at each water stop between 40 and 120 ml (1, 2 or 3 cups) of Gatorade. I started with 1 cup at the first, maybe, 4 water stops, then drank 2 cups, and at the last, maybe, 4 water stops I had 3 cups. Per round, there were 6 water stops. In case you are curious, I wore Adidas Cairo shoes and also Adidas socks. (I wish they would sponsor me. :) )
I noticed something very annoying about myself in the week after the race. In the 7+ days after the race, my threshold of irritability (Reizschwelle) was very low. I got annoyed at innocent people for minor items. :( I want to apologize here to everyone who had to suffer.
My explanation: running is evolutionary an activity used to escape from danger. So, the body produces stress and self-defense hormones; and also hormones that suppress injury heeling, because during the running no muscules hurt, only afterwards do the muscules start hurting and are stiff = injury healing is in progress. During these 50 miles, my body must have produced many self-defense hormones. Their metabolization pathway must have only a low throughput, so that it takes 7+ days before their concentration is at a 'normal' level again. Because of the high concentration of self-defense hormones influencing my brain chemistry, I became very easily angry about small things that I didn't like. Well, at least, I learned something about biochemistry via an experiment on myself. :) Only a dedicated scientist does experiments on him/herself. :)
Crossing the finish line. :)
Inspecting my hard-earned medal. :) Such an Ultramarathon is also nice race, because people do it for the joy, honor, and pride of achievement; and not for some money prize as is the case in many marathons and other shorter distance races. Since it also happens here in Chicago, I need to give my opinion. All following numbers are from the 2005 Chicago marathon. I do not understand why 40,000 people each pay $80, if they are not USA citizen then $90 (Is there any logical reason for these extra $10?), so that $650,000, not counting open division time prizes and record bonuses, can be given out in prize money to the most just 48 people!!! The largest money prize is $125,000 and the smallest money prize $250! And, it is probably even more ridiculous, because many of the people who will receive this prize money are probably invited to participate, meaning they do not have to pay the entrance fee; sometimes people even get money just for showing up at a race. I think, people should do sports in order to stay fit and healthy, and compete for the pride, joy, and honor of achievement. Someone who has to use sports to make his or her living is not skilled at anything else.
December 17th, 2005
50K (31.0686 miles)
6:09:02 h
Oh, Oh!! About three weeks before the race, on Saturday, Nov. 26th, 2005, I injured my Achillis tendon during a training run!!! I went running with a friend to do hill training. We wanted to run for 2.5 h up and down hills all the time. It was fine, but after 2 h I suddenly had a painful bump in my right Achillis tendon!! :( I stopped running and limped to the car, since I did not want to move my injured tendon. It was a mistake to go running with someone, b/c I cannot run my own pace, or stop on occasion to stretch. Maybe it was also too much hill work. For the next 2 weeks I did not do any formal exercise, just eating Aspirin to help my body heal. On Sunday, Dec. 11th, 2005, I did a slow and relaxed 16.5 mile run. That was my HUFF preparation!!! My next running was the HUFF. :) Considering my insufficient preparation, I think I did a good race this year. :) My time is right at the median of all the participants. I was # 67 of 122 finishers, and # 7 of 13 guys in my age group M3034. My times: 1st round (10.356 miles) in 1:45:56 h, 2nd round in 2:04:19 h, and the 3rd round in 2:18:47 h. In the future, I will not do such exhausting hill-only runs together with a friend anymore. After the HUFF I was not injured, but I was stiff everywhere and had general muscle pain. So, I took off 2 weeks from running. Just for your info, to keep my joints healthy, I always eat Glucosamine/Chondroitin pills.
At a water/Gatorade stop during round # 1. :)
At the end of round # 1. :)
Like a rabbit/bunny. :)
At the end of round # 2. :) jejeje Still living. :)
Sprint to the finish line. :)
April 22nd, 2006
10.0 miles
1:16:18 h
Nice race day, exactly the right temperature. But since I didn't train much in the last 4 months, and especially I did not do any speedtraining at all for over 2 years now, my time is not that bad, or? :) My time splits were: 1st mile: 6:19 min, 2nd: 7:24, 3rd: 7:28, 4th: 7:36, 5th: 7:46, 6th: 8:05, 7th: 8:10, 8th: 7:31, 9th: 8:04, and 10th: 7:55. I was 4rd out of six people in my age group (M3034), and the 41st of 226 finishers. :) I think I started too fast, as nearly always!! :) It is a good result, but I think I can do better.
May 20th, 2006
~ 8.5 K (~ 5.3 miles)
42:49 min
A tough race on the shore of Lake Michigan. First, about 2.5 miles along the beach in one direction, then about half a mile back on a road, then about another half mile back along the beach, and then the remaining 1.5 miles back up and down small and large sand dunes. Difficult. :) I was # 36 of 149 finishers, and the 2nd of 6+ guys in my age group (M3034). My result is good, except I started, as always, too fast. Also, I really need to do speed training to get better results in these short races.
With Emmanuel Kiprop before the race. I wish I would have some of his speed over such short races. :)
A nice sunset from the race beach. :) The race was in the early evening.
May 29th, 2006
~ 12K
1:07:06 h
It was made 2 km longer, as if it wasn't hard enough already. :) Basically, same course as last year. I was 3rd in my age group (M3034), and the 70th of 227 finishers. :) But, in comparison to last year, I slowed down. Oh-Oh, I really need to do speed training again!!! This time my legs were only hurting for 2 days afterwards, last year my legs hurted for 4 days afterwards; this shows my reduced effort. :(
Summer 2006
No time for races, because I am taking a sailing class, and because I have an important deadline with my project at work! But I am still running & exercising a little, so that I stay fit. :)
December 30th, 2006
50K (31.0686 miles)
5:00:29 h
That crazy HUFF again!! It was now my 3rd time doing it. :) Well, it is a nice challenge to end the year, and one always gets unique items with its logo on it. This time, I was in a better form than in 2005, so I was faster. But I wasn't as fit as back in 2004! Oh, well, but it was a fun race and I didn't have any injury afterwards, just general muscle pain, i.e., all leg muscles hurt, but there is no swollen spot which hurts a lot if I touch it, for nearly a week. 'Thanks' to global warming, I was able to run in shorts, since the temperature was in the upper 30's (degrees Fahrenheit). My splits were: 1st round (10.356 miles) in 1:29:06 h, 2nd round in 1:39:38 h, and the 3rd round in 1:51:46 h. I was 2nd in my age group, which is still M3034. I hope to be there next year, HUFF!!! :)
The 40th National Organic Symposium 5K Run (Durham, North Carolina)
June 5th, 2007
~ 5K (~ 3.1 miles)
23:22 min
Well, I haven't done any speed training in a long time. It was a nice hilly course through the forest. I was about number 6 of about 30 participants.
Fire Cracker 5K Run (Lakeville, IN)
July 4th, 2007
5K (3.1 miles)
22:52 min
Well, a tiny bit faster is good. But I am still in much need of speed training, especially mile repeats. I used to be so much faster! Well, relatively spoken, there are girls/women who are faster than I ever was: two of them from this race are Alex Banfich and Rachel Kaser! :)
The 41st National Organic Symposium 5K Run (East Boulder Community Park, Boulder, Colorado)
June 9th, 2009
~ 5K (~ 3.1 miles)
25:41 min
A flat, easy course. Since my hobby is now Genetic Genealogy, not much time is left for sports! I need to do more again: loose weight, be healthy etc. :)
Feel free to contact me, "dirk_schweitzer at yahoo dot com," if you are a runner, or if you are interested in running, or if you are interested in starting running as a hobby. If you live in South Bend, maybe we can do the weekend long run together? Also, I am now regulary going on Sunday mornings' to the running group that starts at Studebagels at 7 a.m..
