Offenbacher Mainuferlauf – 10km

Offenbacher Mainuferlauf

I said a while back, I think after the Alagastlauf, that I fancied doing the Offenbacher Mainuferlauf. I had heard that it is a fast course and I thought I could get myself in possible PB form for it.  That started to look slightly less likely as the time passed, but I still felt like I could run sub37.

So after watching Kona until midnight, then sleeping dreadfully for 5h, I got up for the race.  I am off eggs at the moment, so I ate oats, toast and a banana for breakfast.  After watching the Kona marathon on fast forward, I was off to Offenbach.

Cool and misty before the race
Sick everywhere

I had to ride to Römisches Theater in the fog and dark. When I got their it was full of drunks and people had been sick everywhere. Lovely!  The set up in Offenbach was quite nice, in a big school hall with loads of people. I have done so many little races recently, a 600 strong starter field seemed massive!

Good start

The Offencbacher Mainuferlauf started at 9am. I had a pretty good start place and got away clean too.  There were some properly fast people there, so the front group was gone in no time.  I settled in and saw 3:40 for the 1st km, all fine.  I have been having some stomach aches and pains recently, along with a being on a strict diet, so I haven’t been feeling tip top.  It had definitely crossed my mind that my blood loss might have happened again, but when I saw that my HR was 165bpm or so after 1km, I knew I was fine and good to race.

I kept everything under control for the first 4km. I was overtaking quite a few people and feeling good whilst keeping my pace up.  As I passed the 5km marker I saw the time on my watch said 18:11. Right on PB pace.  The 2nd half is always where it bites though, so I knew it would be tough.

On the edge

The course was really flat and there was no wind at all. I hung tough and my pace stayed constant. After about 8.5km I saw Konrad and Lukas warming up for their HM, it was a nice distraction from the pain!  The last 1km seemed to take an age. Someone overtook me, but fortunately no one I know, so I could just increase the pace without killing myself to cross the line in 36:32, only 8 seconds off my PB

2nd best time ever

I am happy with that! It was my 2nd best time ever. I’ve only been sub37 once before and I am still a good 2-3kg over my optimal weight.  I reckon I could be in the 35flat region when I am at race weight!  That would be cool.

One advantage of doing a bigger race is that I didn’t win anything, so could leave pretty soon after the finish. I wished the TCEC boys who were running the HM well, and was off within half an hour of finishing, bliss!

Next Up

Next up – well I’m not sure at the moment. I could run the Mainz Charity Run and Walk next weekend, but might not. The Lindenseelauf 15km would be really nice to run at the end of November, but my Dad is visiting then, I think it might be a bit arseholey of my to spend the whole Saturday at a race, instead of going to the football or Heidelberg for his visit.

So if they are out, I think I might head to Rodgau sometime to try to set a new 10k PB. I need to find out the dates, but it is either the start of November or the start of December.

(There are hundreds of photos online from the race, but only of the people who ran over 40minute :-(, so this post is a bit colourless )

2. Hüffelsheimer Panoramalauf – My second win ever!

Trail Running

A colleague of mine organised a run last year for the first time. Last year it was shortly after Berlin Marathon and I was still resting up. This year I didn’t have a good excuse (except the difficulty in getting there) so I decided to take part.  The Hüffelsheimer Panoramalauf is a trail run, with 3 distances – 5km, 11.5km and 22km.  The 22km looks and sounds tough, a bit much for me at my current fitness level, so I took on the 11.5km race instead.

Hüffelsheimer Panoramalauf

I got the train to Bad Munster, then cycled 6km uphill to Hüffelsheim. I ran what I thought was the last 700m of the course as a warm up, it was 700m downhill, then I ran back, 700m uphill – tough running!  Luckily I found out that isn’t the right route for the longer distances races though!

Continue reading “2. Hüffelsheimer Panoramalauf – My second win ever!”

1. Windräderlauf – My first race win!

Windräderlauf

I’d seen that the Windräderlauf in Wörrstadt was on this weekend and I thought I would sign up. On Monday I went to the website, but found out that the deadline was already passed, oh well.  Then on Tuesday I saw that Lex Laufexperten posted about the race, asking if anyone fancied it.  I checked again and could sign up. I guess they had changed their minds!

So after a heavier than normal running week (for the last few months anyway – about 70km) I headed to Wörrstadt nice and early on Sunday.  I decided to cycle 6km to the train station, get the train to Wörrstadt, then cycle from the station to the start, that should save my legs a little.  Online it said that there wouldn’t be any toilets at the race, sounds like a nightmare too me! Luckily there were toilets at the start. Continue reading “1. Windräderlauf – My first race win!”

Alagastlauf 2017 – Gau Algesheim 10km

Alagastlauf

On Friday I didn’t even know that the Alagastlauf was on this weekend. I had planned to swim and bike on Saturday, then run a bit longer on Sunday.  Then on Friday evening we were out at Katha’s until quite late. Katja and I went into town on Saturday to have a coffee and a general potter around, when Jochen asked me on Facebook if I fancied running the Alagastlauf on Sunday.  I hadn’t run it before, so though – why not?

The Alagastlauf is a 10k, but 4 x 2.5km loops. I didn’t know until i arrived that it isn’t very flat, there aren’t hills, but it rolls all the time and has a good bit on cobbles too.

Top 3?

Jochen had run it last year and had run a good 38:45 time for 3rd place.  I had expected that I could run a flat 10k in 37:30, but with the bumps, I thought 38 minutes would be okay. Hopefully that would be good enough for a top 3 place, who knows. Continue reading “Alagastlauf 2017 – Gau Algesheim 10km”

Mainzer Firmenlauf 2017

Firmenlauf

Last year the firmenlauf was perfectly placed for me, just before the Berlin marathon and I was on good running form. This year I am on good lazy form and got a cold the day before the race. So now that I’ve got my excuses out of the way, I can start with the race report.

It’s always a funny time of year at work when the firmenlauf comes around. People start asking me about my running, and exaggerating my abilities (you’ll win or run 14 minutes!). I tried to play it down this year and was actually a little worried about remaining number one in TRON as some people had asked about my pace, as if they were comparing and fancying their chances!

A bit under the weather

I was at the CIMT annual conference until just before 6pm, so had to hurry up to get to the start. I swam in the lunch break to get the blood flowing, I wasn’t feeling good though, it was just a head cold, but made me less confident..

The TRON team photo

We had the team photo at 18:15 then I decided to walk into the front of the start pen, instead of having to push my way in from behind. That worked out perfectly and I could start in the front row.

Fast start

After starting too fast (2:40/km is ambitious!) I settled in and the leaders weren’t really much faster than me. I felt decent and could pick off a couple of the stupidly fast starters after 2-3km. The course is still the same as last year, i.e. lots and lots of turns, and lots of cobbles. It’s also almost certainly short too, but it’s hard to know just how short it is. I think about 200m short, but it could be as much as 300m.

The rest of the race was pretty uneventful. I had 10:15 on the clock after 3km and 14:00 after 4km so I assumed a 18 minute time. After the last few twists I was out and just around the corner from the finish line with 16:45 on the clock! I thought I could beat my time from last year so kicked a little, and crossed in almost exactly the same time as in 2016 – in 17:08 instead of 17:07.

Camera work! Me from behind

Title defended

I’ll take that though. I thought I’d be a good minute slower, last year I was ready to run a 2:55 marathon, I doubt I could do that right now. I also managed to defend my TRON/Biontech title, which is a nice little bonus.

So that’s that. I might run the Mainufer 10km in the middle of October. I have exactly 0 running PBs in 2017, it’d be nice to change that if possible.

Trimmathlon – Vereinsmeisterschaft 2017

It’s been a while, Pirmasens was cancelled for some reason and Remagen has been cancelled too.  I have been ticking over in training, but I don’t have any pressing goals, so it is a bit more relaxed than normal at the moment.

Vereinsmeisterschaft

The Vereinsmeisterschaft (club championship) is a super sprint with 300m swim, 17km bike and a 4km hard run. The run is a right bastard, but we’ll get to that later!

I got to the start in good time, everyone was in good spirits but the potential winners were looking a bit more serious. Our wave started at 09:50, which means that the pool is full of competent swimmers, which is good for avoiding collisions.

Surprise start

The race started and we were off. I was the fastest in my lane and most of the race was to my right hand side, with only one guy behind near me on my left. 300m is basically a long interval, but you can’t start too fast, or you will blow up after 150m. I paced it ok and got out after just under 5 mins had passed.

My change was quite quick and I overtook Marcus in transition. I got going on the rolling bike course and saw that Sebi was stopped with a technical problem at the side of the road. Up the hill I was passing the fast swimmers who can’t bike so well. On the flat a little later I was doing fine, but I wasn’t feeling confident on my TT bike.

Cautious Riding

After going wide on a round about, Marcus and Sebi passed me. Sebi was getting a nice draft off Marcus for a long time, before passing in him on the next hill. I was losing time on the downhills, gaining on the uphold and staying about the same on the flats.

Te last few km were a bit twisty and downhill, I haemorraged time on this part. After just about getting in clipper on the downhill to T2, I had a good change and was off on the run.

Running Tough

The hills are tough on the run. There is a steep bump, then a bigger bump, then a long slight downhill, a switch around and everything in reverse. I caught Marcus on the big bump, but everyone else was way ahead of me, and I couldn’t see anyone behind me. At the turn, I could see that Max was in range, I got him just at the end of the long drag uphill. I knew that I was in 5th but way off 3rd and in a different time zone to Lukas and Konrad who were side by side in 1st and 2nd.

Meh, but better than last year

I jogged it in for 5th in a time that was 3 mins faster than last year. My swim and run were decent, my bike felt like crap! I was just so careful and felt like I was losing time on every corner or bend.

It turned out that Sebi had crashed at the start, he didn’t have a mechanical. He did well to get going again so I forgive him his recovery draft! Christoph came third, he has got so much better through the season, he’ll be tough to beat next season.

So another Vereinsmeisterschaft is over, and with it my Triathlon season 2017. It was my best season by a mile, it’s just a shame that 2 races were cancelled. I’ll be back next season though, targeting the shorter stuff and hoping to help us get promoted again!

P.s. Lukas beat Konrad by 17 seconds on the run.

City Triathlon Merzig 2017 – Sprint – RTV 2. Landesliga

  Merzig the Third

I’ve done Merzig twice before, but it is a staple of the RTV league calender, so I was down to do it again in 2017.  I haven’t been doing much training since Roth, and I have been eating lots and have gained weight, so I was worried before the race that I wouldn’t be on form.

I had to get up at 5:30am and I had only slept about 4h, perfect preparation. Add to that that I had a puncture on Saturday, so walked home and hurt my foot by standing on a stone, I wasn’t feeling tip top!

We were there at 8:30 and the weather was nice, we had a very strong team, Christoph, Michael, Heiko, Jonas and me. After being the best team in Zell and Worms, we were hoping to win again and make getting promoted a near certainty.

Wetsuit Swimming

Happily the water temperature was 21.2°C so we could wear wetsuits, it’s only a 750m swim, but given my lack of training, I wanted to wear a wetsuit.  We watched the mixed relay whilst warming up, the referees were pretty confusing, one told us that we had to hang our bikes by the brake levers, the other said that it didn’t matter, the saddle was fine too…

So at 10:09 we went into the water. I hung back slightly so I could find some clear water to swim in. With absolutely no advance warning, the race started!  I felt like I swam ok, not brilliantly, but decent enough. The Buoy was packed at the turn around, but after that I could get going on the 2nd half.  I had hoped for about 12minutes, but got out and saw 12:45 on the clock.

Draft legal?

There is a bit of a run from the swim to the bike, team captain Sebi told me that I was 20 seconds behind Christoph and 30 seconds behind Michael.  I got going on the bike and didn’t feel so great, but my pace was good.  There was a group maybe 100m ahead of me, so I pushed to catch them.

After 3-4km I caught the group, or should I say peleton. They were riding in a group and after Worms I didn’t want to get involved in that. A couple of guys gave it a good go at blocking me by accelerating as I was passing, but I made it past.  I got to the front of the group and wanted to push on, but soon enough the group swallowed me up and I was left in the middle.  I decided to hang off the back, as we had a near 41km/h average speed, so I couldn’t speed up to get away on a flat course, so I would just hang and hope that they get busted.

Trying not to draft!

We caught Christoph after maybe 12km and he had the same problem as I had had. We ended up just rolling around near the group, it sucked. In Worms I averaged 310w or so, here I averaged 255w.

Not feeling the run

In T2 I messed up putting my shoes on again, so Christoph was 15 seconds clear of me. Apparantly Michael was 40 seconds clear, that would be tough!  I passed Christoph after about 500m but wasn’t feeling too hot. I was passing plenty of people, but my legs felt flat.  By the 2nd round it was getting a bit better, so I could at least roll for a few km.

I could see Michael in the distance at the turn around, but I wasn’t catching him. I kept my pace up, but it wasn’t so impressive.  On the last lap of the 4, with only about 400m to run I could hear someone behind me.  A quick look back showed me that it was someone from Tri Post Trier, so someone from my league, this was for position!

Sprint for position
Tri Post Trier man right behind me on the last lap

Though I really didn’t want to, I started building speed early so that it wasn’t a side by side sprint. I kept accelerating and could hear that he wasn’t keeping pace, phew!  As I started to feel like the job was done, it was still 100m to the finish line and he wasn’t far back, so I kicked again and got over the line 1 second before him 🙂

Race Overview – meh but 5th place

It felt like a bit of a nightmare race, my swim was average, bike limited by the group and run below par. I was 3rd from the 5 in TCEC.  When the results were posted though, it turned out that I was 5th in the league in 1:04:06, so more than 6 mins faster than in 2015 (I think the bike was shorter and faster this year).  I only lost to Michael by my bad transitions and ran the exact same time as he did. Actually it was a decent performance.

TCEC – always winning

More importantly, with 3rd, 4th, 5th, 12th (and 19th) for Michael, Jonas, Me, Christoph and Heiko, we were easily the best team, in fact it would have been near impossible for us to lose with those results! So we have won every race this season clearly, and just need to stay competitive in Pirmasens and Remagen to win the league.

For me, I need to get back into training. It doesn’t need to be crazy training, but more swimming and running would be good, and maybe ease up on the eating too!  It’s been 3 weeks since Roth, I have been sensible and taken some down time to recover, but now that time is over!

The Road to Roth – Roth 2017

Warning – this is going to be a long post!

We got to Nürnberg on Friday and headed straight to the Messe to register for the race and get my numbers and stuff. I signed up for the shuttle bus at the 2nd attempt and was good to go!  On Saturday I went for a 15min dip in Rothsee, checked in the bike and went back to the Messe to hear the race information.  It was boiling hot, like 32°C and sunny so I think everyone was worried in advance about the run, I know I was.

           

Race Day

After kind of sleeping/dozing for 4h, I was up at 4am and ate lots!  6 pain aux chocolat and a banana later, I was on my way to the train station to catch the first train of the day with other athletes and drunks on the way home after a night out. I had noticed on Saturday that I had forgotten my trishorts, so I was going to have to swim/bike in my bibshorts, then carry my run shorts in my back pocket and do a full change in T2.  It was a bit of a nightmare situation, but I would have to make the best of it.

 

I made it to the shuttle bus on time and the traffic was crazy, but the bus driver just rode on the wrong side of the road the whole way, so got us there in no time! The journey only took 20 minutes, so I was at the start at 5:40am

My bike was wet from the dew, and my front wheel felt a bit soft. I am not a fan of high pressure tyres, but I decided that it was a bit soft, even for me. It’s a good thing too as it turns out I only had 3 bar in before then!  It was 6:15am when I dropped off my swim bag, then I went to the toilet, dropped of my ‘After Race’ bag and got my wetsuit on and waited for the start. It was all very surreal, getting into the water I almost felt numb, but the cannon went off and the race was underway.

I got smacked around, grabbed and pulled a lot in the first 400m, but then it spread out and I could start to swim properly.  The signs at the side were really useful so you always knew where you were.  It all went swimmingly, my arms didn’t really tire, so it was just a case of plugging away until the end.  I was curious as to how it was going, but didn’t check until the end when I got out and saw 1:08 on the clock, right in the middle of my guestimated time.

I had a slooow T1 as I had to mess around getting my running shorts ready in my pocket. I had also packed lots of stuff ‘just in case’ in my swim bag, which the helper emptied out, only to be told that I didn’t need them! After that was sorted I found my bike, turned on my Garmin and ran to the bike start line. I had a good long fiddle to get my shoes on properly, but then got moving.

The Bike

There were a few turns at the start, but then we hit the longer straighter roads.  The road surface was perfect, it was rarely flat, but the hills were easy and the downhills fast!  After 30km I checked my average speed and saw it was 35km/h, but my power was 240w, a bit high.  I was eating and drinking all the time, which is abnormal for me, but I knew that I had to to keep up my energy for later. After Greding, a climb that is half as difficult as people say it is, the wind seemed to be helpful, so I was flying and my average speed was increasing.

After 70km or so, I came to a hill. Music was playing and some people were at the side of the road, so I thought it must be Solarer Berg. It was ok, but but a bit of a let down. Then 2km later I came to what I realised was the actual Solarer Berg!  It was mental, people were everywhere and the atmosphere was amazing. My face hurt from smiling so much.

Fool me once – no drafting

I was really careful to avoid drafting after Worms Triathlon. I never got close to anyone, and when I drifted a bit close, I passed them straight away.  I only saw one small group riding together after 90km, but it was only about 5 guys.  The 2nd loop went much like the first, except that I tried to control my power a bit more. My speed was great for me, I was smiling to myself as I really hadn’t expected a 35er average.

After 120km I was eating a banana when my Garmin flew off. I had to stop and luckily someone was at the side of the road who gave it back to me, it only cost about 20 seconds, and it didn’t break either, so it actually worked out quite well considering.

After 140km or so, I was still feeling fine, but fellow TCECler Marcus Jores came past me, despite starting 10 minutes after me.  The 2nd time up Solarer Berg wasn’t quite the same as the first, not as many people were there and there were some very slow relay riders blocking the way, and overtaking with the crowd on either side was tough.

After 172km I was scared that I had missed the turn off to Roth, there seemed to be fewer riders around, so I worried that I was on lap 3!  I asked someone who said that the turn was in 1-2km, phew!  The last few km into Roth aren’t well signposted and lots of normal cyclists are on the road, I was never 100% sure that I was on the right route, until I saw T2…

The Run

After arriving in T2 and promptly taking the wrong bag for 5 seconds (number 1349 instead of 1439 – like Katja’s sign!), I did my full change into running shorts and set off. The start was downhill, but I went off stupidly fast. I saw 3:45/km on the watch, a suicidal pace. I was talking to myself, saying ‘slow down you idiot’ but my legs wanted to go, so I was at 4:15/km pace for a long time. I kept to my ‘walk the aid stations’ plan, so I didn’t blow out my legs. The stations are sometimes pretty close together, so I had a 30 second walk for the close together stations and a 45 second walk for the further apart ones.

I assumed I would need a poo stop, I mean I almost always do when I run, and I really needed to pee, so I held off on the pee so I could do both at one – efficient!  I didn’t need to crap somehow, so after 9km, I finally took my pee break.  Before then I had found Katja, she was at about 3km on the run course.  We had a ‘thumbs up/thumbs down’ system so I could let her know how it was going. I gave 2 big thumbs up, I was feeling great!  After 5km I saw 22:30 on my watch, so fast, surely I couldn’t keep that up, but maybe I could…

Katja was at about 8km again, so I stopped for a kiss before heading off on the way back. There was a decent downhill (that I couldn’t remember climbing) on the way back to the middle of the run course, which is two laps of an 8 shaped loop.  After 12km the course goes past the Marktplatz where we had been on Friday night, I laughed to myself, I couldn’t believe that I had done 12km so quickly and so easily, I remembered the Macca quote ‘when does this start to get hard?’

The 2nd half of the run loop was tough, there is a nasty hill that starts off easy, then gets steeper, then continues on up for a while more.  My lungs weren’t happy at all on the steep part as my HR peaked, so I slowed a lot.  The turn around in Büchenbach is a loop of a small pond/lake, it was brilliant there, maybe even better than the Solarer Berg. It was so loud and so many people, again I smiled all the way around.  The downhill back to the end of the 1st loop was good too, nice easy running.

After 24km I saw Katja again, I still gave a thumbs up, though it was getting harder now.  My 1st half was in 1h38, so I had 2h01 left for the 2nd half to break 10 hours.  On the short canal part I saw Ralf and Karl-Heinz from TCEC. Ralf ran with me for a few metres and took a photos, before wishing me well and letting me run on.  After another short kiss stop, I was off on the way back down to the middle of the course.  I was worried about the hill coming up this time, I was starting to struggle now, but time was on my side.

I decided to add a walk break on the steepest part of the hill, a 45 second walk. I think it was a good idea, I didn’t need to push it too hard.  After reaching the top I felt like I had the hardest work behind me.  I also worked out that I could average 7mins/km and still break 10h. I looked at my watch and saw 4:50/km, granted on a downhill, but I felt pretty confident.

The last few kms were just basic maths and survival. 4km in 30mins is a fast walking pace, I had it in the bag.  I finally turned off the looped course and onto the finishing part.  After crossing the railway line I knew it was only a little further to go, then I was on the carpet. I was so happy, I had my hands in the air, I was pumping the fists and was just ecstatic. I had done it and with time to spare too!

Finish line

I got my medal and tried to calm down, my lungs were really tight, but I was fine, that just seems to happen to me sometimes after a hard session, and Roth was a hard session.  I walked off to the finish area and saw Bevan James Eyles from IM talk there. I said ‘Hey, Bevan! How’s it going?’ so he asked what my name was, I told him Richard ‘Stinger’ Rae, the nicknames are given out to patrons of the show. So he interviewed me, which was really cool, even if I probably just babbled rubbish! (starting at 73:15)

I got my instant finishers certificate, it showed my 9:49:02 finish time. I also knew from the run course that I was the fastest TCECler, so all goals were reached, and lets not bullshit, surpassed.

It was just such a great race for me. I have never done a real endurance race where it went really well. My marathons have been okay, but this was like a 2:45 marathon for me. The atmosphere was great, the best I have experienced in any race, the bike course is so fast, and the run was pretty good too, except for that nasty hill in the forest. I think I got lucky with the weather, it was probably more like 29°C and a bit cloudy than the predicted 32°C and sunshine, though I drank so much and threw so much water on myself that I think I would have been fine anyway.

The end of the Road to Roth

So, that is that. I will almost certainly have a bit of a come down from this high, but I am proud of what I have achieved. I set a goal, I worked hard and I achieved all aspects of it. I don’t even see how I could improve on it, I mean I could swim faster, I could maybe knock a few minutes off with better training over more time, but this was it, this was my race, and I’m not sure that I want to do another long distance, as it can’t really live up to the day that I just had.

 

The Road to Roth – Week 16 – The end of the Road

The road to Roth has been a long one, it has been tough, but I feel like I am coming out of the other side in the best shape of my life.  I just need to not mess things up in the taper, and on race day, and I should be good to have a successful race.

Monday

Cycled to swim training, I really pushed the pace as I was a bit late.  We only have 1 lane this week (school holidays) so only the Roth starters were allowed to train.  There were 5 of us total, the other 4 all do their own thing, so I had Chris – the coach – to myself.  I got a good few tips and swam in my wetsuit the whole time. 1:22/100m was ok, at a push, but 1:27/100m seemed like an easier pace to hold for a longer time.

I did 6x100m and 2x200m as the main set, and a few drills and water starts, and that was it. Only 45 mins, but it is my tapering week, so it’s ok.

Cycled home with a bit less power, but still a decent pace.

Tuesday

Just a little Brick today.  A 45min bike followed by a 15 min run was planned. I picked a crappy bike route and was worried about puncturing, but I didn’t so it was ok. I took my bike up to the flat, then set off on the run.  My pace was far too fast, but tried to slow down. I managed to go from 4:15/km to 4:40/km, but I felt like I was walking. On Sunday I will have to be more controlled.  After another bad decision of running a short and uneven trail (I almost turned my ankle) I got back home after just over 15mins.

Wednesday

The weather is heating up.  I had my last swim session before Roth today.  There were only 2 of us there, Dirk Kornau and me. Chris came too, which was good of him, as he knew I would be the only person there!

It was a short swim, I did a 6x100m at 1:27/100m like on Monday. The first one I had to go very slow to stay on pace. The 3rd and 4th were with flippers, but at the same pace. Swimming in slow motion my first 100m was actually too slow! I needed to go 2s faster, so I sped up and swam the next in 1:20… oops!  After 30 mins I was done and ready to cycle home.

Thursday

Just a shortish run after work. I planned 45mins, but ran 9.1km in 42 mins, and didn’t fancy adding and extra 3 mins for no reason, so that was that.

Friday

My train to Nürnberg was at 1pm and I had to get some last things ready and do some jobs around the house, so I ran 1st thing before breakfast for 8km at a shockingly fast 4:36/km. My legs are feeling great at the moment.

Saturday

Just to keep a bit of the feel for the water, I went for a dip in the Rothsee. I had picked up my bike from Stephan and was waiting for the team photo before the bike check-in so had 15 mins free. The water was nice, but there was lots of seaweed in the deeper water, which creeped me out a bit. I also kept thinking that I could see Jellyfish, but it was just the air from my swimming.  I was for 15mins and my gps says it was 750m.

Roth…

The Road to Roth – Week 15 – Le Tour de France

Last week was a good one and I already feel much better than after my last long run and ride, but this week should be when my tapering really gets going, after all I did 15h last week!

I don’t have anything longer than 2h planned this week and that is an easy ride on Sunday. Otherwise I just want to swim 3 times and get some regular short runs in. Continue reading “The Road to Roth – Week 15 – Le Tour de France”