Bestzeiten/Personal best:

Bestzeiten/Personal best
10 km: 42 min 53 sec (2011) *** 21,1 km: 1h 37min 35sec (2009) *** 42,2 km: 3h 30min 33sec (2009) ***
56 km (Two Oceans):
4h 54min 00sec (2011) *** 89 km (Comrades uphill): 8h 49min (2015)

Montag, 29. November 2010

(EN) 6 month remaining - 29.11.2010

6 month to go for the next challenge - the "uphill" run of the Comrades Ultra Marathon, on May 29th 2011 ( In 2011 the race will be held from Durban to Poetermaritzburg - the opposite direction than my first run in 2010. The route will be 3 km short than 2010 and "only" 86 km in total. On the other hand there will be 1800 m uphill and 1200 m downhill. Quite challenging: the first 40 km will be uphill most of the time...

My plans for the preparation?

Since I was working on my endurance for the last few years, I'm going to focus on speed this time. I'm planning to move from very long and slow runs to long fast runs.
I used to do long (30 - 40 km) runs very slow in the past, this time I'll change to:

Long runs with a pace of 5:00 - 5:15 min/km, managed by time not by distance. I hope to get to the point, where I can do a 3h training run with a 5:00 pace, giving me a chance to run 36km in a short time.

Every 3-4 weeks I'll include a "conventinal" long slow run, limited by the 3h threshold.
After 2 month I'll do an interim result, checking especially the heart rate during the long fast runs.

The plan:
at least 8 runs of 36 km in 3h - 3h10
at least 4 runs of 45 km, thereof 1 marathon event
at least 3 runs of 50 km, thereof 1 ultra marathon event
distance per week: 70km in the beginning, later 90-100 km, 4-5 runs/week
distance per month: 280 - 320 km
at least 1 long uphill run (at least 10km, and 20km best case)

And finally there is the topic of body weight. A few kg less would be beneficial for the pace, but I don't want to loose muscles in my upper body - and this means, a slow reduction of body fat at the core body.

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