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THE RACE

On 30 October was the marathon. By 9 00 Clock it went off. And it was great. Before the start we were in a good mood ...

came and all through, on average, with a time of 5:10 minutes. Thanks to our women, who have supported us all so well :-)

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My best training routes

It's done. After 5 months we have seen the Berlin Marathon live and successfully completed. The starting numbers 25 543, 25 544 and 25 546 are Finisher numbers!

If I now - after 3 days of recovery - think back to the training time, I must say I have seen many beautiful trails. Some I would imagine now:

The most important training run : 18.5 km asphalt, in Saarbrücken power plant to the blue tower in France.

The longest training run : 30 km from Saarbrücken (Germany) to Sarreguemines (France)

The most common training route : from home 1.5 km to the Ensheimer forest , then the 3 km swim in the forest Ensheimer 3 times per

The hottest workout distance : It was 30 degrees in June and right by the sea beach: from apartments to top Sirmione

The southern route : It was muggy, hot, cars, sea air, mountainous and still a beautiful carousel. 5 km gave me was enough. The track on Gran Canaria in Puerto Rico.

The real Greek trail: The marathon was held in Greece, so I also wanted to train there: My Cretan rotation was about 10 km.

My absolute favorite track : 7 laps of 2.56 km in Montreuil-sur-Mer on the 800-year-old city wall with stunning views and good humor

Judging

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One Race - Three Stories! Sunday, 30/09/2007

After the participation rate in this blog, it was already apparent in the first week: Who does not write, trained or not the other way around . Mr Milius has this week been signed out of solidarity, because training is lagging behind.

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For Sunday, 11 to 14 degrees forecast, cloudy, some rain, wind. In short, perfect weather runner.

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Steffny meets IMC (2005)

and here for proof:

(the one with the focusing we practice again)

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30 KM - The Long March

Someone felt it is essential to build a 30 km run in his training program. The pundits say the relevant (Steffny etc. pp).
and enjoys at least since September 2005 cult status (at least for Marco and me):?! ".... Did you do the long runs are still thousands Yes, then enter after you " - And it was then, the Berlin Marathon 2005. Theoretical debates about running start so very often with us says "..... but Steffny this .....". So Steffny or not: On Sunday it was ready. I spare you the details: 4 hours are just already bad way! In any case felt our legs on Monday more like King Kong meets Gozillla to as the white of a Kenyan.

PS: I hope that motivates us back to the Steffny at 30.09 in London, otherwise I see black.

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part-time Non smoking

Still 30 days until the big event. The training is now entering a crucial phase. There are still three long runs of 20, 25 and 30 km on the program. Someone made me a credible assurance that not 30-40 cigarettes a day training for a marathon are particularly beneficial. As an additional motivation in using donated Marco et Shiro Shiro on Sunday evening in Berlin a bottle of champagne when I from 01.09. smoking-adjusting. Volker has offered even a whole case of champagne. This motivates very natural. Ergo: I am at least
from 01.09 - 30.09. smoking set.

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IMC moves!

It can be found in IMC are more enthusiastic amateur runners who want to put in the medium term the competition. This picture shows the international IMC running clubs (12 KM). Not bad for a start. It is hoped that the company to 30.09 BMI reached 24.9.

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The little green scale speaks to me

I wake up at night drenched in sweat from a nightmare on: Instead of displaying the success of 40 KM training run per week, is the display of Marcos little green training scale "Is that all you have to run any more you have to run faster?" . Despite torrential rain, I'm running Thursday night with Marco by the Saarbrücken Uniwald, we do not pay it, no small talk, and even the steep increases are running without complaint. On Sunday, the next half-marathon and colleague Frank agreed and Volker sort ever their excuses.

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23000 m

... that's already something. Only 9 weeks - the training objectives will be harder now. Whoever does not keep the connection will fail miserably. For the stay at home here is a Google Earth perspective of today's training session.

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Now it's hard - even 10 weeks

reasons why is it now requires a greater motivation:

first Holidays: get all 4 for a run together, has become difficult. The first is of us at the Lago di Como. Whether he is still running or just devoted to sailing ...
second Heat: Yesterday it was 35 degrees. No one was able to encourage more to run. Swimming has been (even by me, but not only by me) are preferred.
third Time: The legs must be longer, so you need more time. That is not so simple. Time to go run a night hour, is no longer sufficient. Usually you have 2, einrechnen Sunday already 2.5 hours. And above all, the work takes time.
4th Family: As holiday time is caused even family special charges, such as that is expected to be the dad takes care of everything coming nieces and one evening, then once at home, ... When to go there yet?
5th Food: Saturday was time for another one day. Great weather, invited to a party, good food, ... Not the best basis to go on tomorrow nights at 30 degrees for 20 km, getting up early.
6th End of September: "Feels like" is a long way - Every day you think: There are still 10 weeks to the marathon, which is a long time. Finally, one is already fit.
7th .... remains open - for my colleagues to complete ....

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routine

Somehow it becomes more difficult 4 people motivated to work together to start: No time, no car, too much rain, too much sun, too much wind, high humidity, tired limbs, general malaise, headache, migraine, my wife says ...., are the often excuses in recent weeks.
the 18 km mark (at left) has fallen since last week. From mid-July, 40 KM per week requirement.

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week 14 and so far the good weather

The next 4 weeks is still a certain grace period before it goes in the real 10-week training schedule. Slowly the mental attitude comes to the 20 km. They are running more than 2 hours. In two weeks, is the route to the first time. Oh dear oh dear, oh dear.

But, it still makes it fun (More than I thought) and it works reasonably well on the part of physical fitness. A good share of this has been mostly good to very good weather. Whenever we run, the sun shines. But what would be expected if such nice guys as we run. Let's hope time that it remains so on. Toi, Toi, Toi.

Another statistic on the side: While the IMC conference " Learning World" in Berlin, we have asked a TED system the 202 participants who will participate in their view by the IMC Board in the marathon. 30% of participants who scored on all three boards. Not bad - you guessed it. Like to thank the trust in us.

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check?

Yesterday's training has shown that endurance, concentration and discipline, not self-evident in our would-be marathon runner-warehouse. The live evaluation of the performance before, during and after the training session turned out disastrous. Well the site was no press.

The facts

• An unexcused total failure
• A total failure excused
• An investigation objectors (which confirmed the suspicion of doping)

Due to the absence of measured values can thus no professional reporting are performed.

from the disclosure of the self-responsible for training units which had during the week must be clocked, but the similarities were then significantly. This fact has been consistently denied by the training participants.

eagerly the excuses of tomorrow are expected.

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+2% target for achieving

Although so far could not approach all their individual goal, calculated according to today's weighing on the reference scale but a group of pre-BMI 27.80. This represents an achievement rate of 13% - Plan target for this Sunday would be 11% and had a BMI of 27.86 (see Post ). Not least, this result could be achieved, as there are runners who are not detachable from the target, but already her individual goal have achieved over the near or over to next week. Keep it up.