RUNssel - advanced jogging

Cataratas del Iguazú / Cataratas do Iguaçu

2012-02-16T18:44:00.002Z

Nearly 2 million visitors a year make the Iguaçu Falls one of the most photographed placed on earth.

I tried to show the impressive falls in a slightly different way.

I hope you enjoy it!

Racereport 2012-3: 11th Cruce de los Andes

2012-02-13T12:15:00.008Z

Version Castellan
Version Portugues

It took me relatively long to write this post about the “Cruce de los Andes 2012” last weekend. It is great to see that people do care about this blog and the amount of emails enquiring for the report amazed me - Gracias for the interest. I initially planned to script this chunk on the 19 hour bus trip from San Martin de los Andes back to Buenos Aires but the comatose influence of argentine overland buses combined with cheap wine and the common grogginess after a race like this made it tough for me to stay awake for the major part of the journey.

There would be countless stories and experiences to share looking back at the time in the west of Argentina and the east of Chile so I will try to keep this piece short and sweet.

The annual “Cruce de los Andes” is a 3-day stage competition ran by teams of 2 individuals. Even with a minimal level of castellan it is easy to recognize by the title of the race that the main target of the contest is to cross the renowned Andes peaks. This time the task was to start in Chile and finish in Argentina.

We were a group of six who made the trip from Buenos Aires to the scenic town of San Martin de los Andes. We reached our base 2 days before the race. The enormous logistics behind the event saw us travelling a day prior to reach the first of two campsites that the organization set up. It did not take long to get an impression of the raw beauty of the Patagonian scenery while we travelled on the backroads towards Chile. The transfer to the first camp was planned with buses and finally on a ferry. We left Argentina to Chile and had to wait together with all the other participants to board the ferry from Puerto Pirehueico to Puerto Fuy.

As the photos give away, the passage was something else. The magnificence of the surroundings paired with the thrilling atmosphere on the ship took its prime as the ferry made its way past a narrow part of the lake and all of a sudden applaud occurred as the main target of the first race day came up distinctly visible for every passenger – the Mocho Choshuenco volcano.

The camp for the first two days was located beside the scenic Puerto Fuy beach. Runners from all over the globe prepared for the first stage the next morning. The folks from ESPN caught up with Pepe and me for a swanky pre-race interview for their TV show, we then had Asado and went to bed early.

My single experience with ultra trail competitions goes back to 2009. A couple of weeks after running the NYC marathon I travelled to Lyon to run SainteLyon. And even here in this rural part of South America my running history caught up with me as I met Lyon native Guillaume now living in Sao Paolo. We shared the passion and love for this great night race and it fetched my memory back. As the race in Lyon went good I tried to recall the experience. Going out extremely defensibly (thanks Adrian) was the key for the pure joy I got out of my SainteLyon race. I wanted to do the same again.

My partner Pepe and I never ran together before the “El Cruce”. As a friend of Bernardo could not run the race we were lucky to jump on one of the extremely popular spots. The race typically sells out within days or even hours. As we both did not know the standards of each other we agreed on a defense tactic and simply enjoy the race.

The route for the first day saw us running up the Mocho Choshuenco volcano - pretty impressive and challenging. Being able to run in such a striking nature was just great. The outlooks we got on top of the volcano were just indescribable. A scenery that is so gigantic and pure catches everybody. It absolutely did me as I frequently forgot that I was running and just „flowed“ my way round the snow.

After rotating around the top of the volcano it was show time on an extremely sharp and technical challenging downhill, first on snow and then on rocks. I loved it. Unfortunately Pepe stumbled over on the decent and sprained his ankle. We then had to take it extremely easy back to the camp. 39 kilometers for the first day was in the books. Back to Asado and beer.

On the second day we were routing from Puerto Fuy to the second camp. Pepe was not sure if he could run in the morning so we decided to split and I went on with my solo burden. I opened the race with Bernardo, Marcelo, Vincente and Ruben. We ran together for the first 20 kilometers and then I decided to test the legs. What happened then could be defined as „Trail Porn“. The topography is just made for races like this. I appreciated it and combined with more and more amazing views and a course that saw me running over bridges, through rivers, past gigantic trees and on single trails that want me to come back and ride it again with the mountain bike – Dreamlike. The legs were great and I caught team after team which was highly motivating. As I came around a corner I was glad to see the lake. I knew the finish was beside that lake and I imagined that this it. It wasn’t. The last 2 kilometers was about climbing and swimming along the shore. It was the icing on the 45 kilometer cake!

Once in the camp I grabbed my bag and relaxed the battered legs in the lake. Needless to say I also used some bottles of my desired recovery beverage – supreme Isenbeck beer. I was lucky to get my bag this day. Several runners did not and it turned out to be a bit of a chaos. Well, how good an organization is, is undoubtedly spotted when difficulties occur. Trusting one ferry to transport all essential belongings from camp A to camp B is a risk I would not take arranging a competition which such an entry fee.

I decided to run the last day solid from the gun. Certain special features for the ultimate 22 kilometers were the boarder controls at the Chilean and Argentine stations, a wavy and challenging track, the stone lakeshore, the boat transfer and again that astonishing pleasant and charming atmosphere behind the finish line.

My first stage, team and adventure race had it all and I’m looking forward to return to another “El Cruce”. Next time with a bit more competitive attitude (get organized Shane, Simo, Fabse, Seb, Uli... ) and with the same travel partners and companion runners.

Cheers to each and everybody I have met throughout the race no matter under what name you recall me - Beckenbauer, Klinsmann, Alegman...

Shoes used: Brooks PureGrit (Stage 1 & 2), Brooks PureConnect (Stage 3)
Listened to while writing: Anthony Rother Presents We Are Punks 3

Official Website
Facebook Site

Meanwhile at Lácar Lake

2012-02-06T12:44:00.001Z

Beating legs - treating legs!

El Cruce de los Andes - Executed!

2012-02-06T04:30:00.001Z

Done and dusted. Report to follow. Exiting days in Chile...

Thanks to Eric R. Schroeder for the picture on top of the Mocho-Choshuenco!

El Cruce -1

2012-02-02T01:49:00.002Z

Not that a 19 hour bus journey is long enough. Roughly 200k before our final destination San Martín de los Andes the bus stopped suddenly in the middle of nowhere. Oil was leaking out of the bus and the diver decided to stop the journey.

Long story short. With a bit of luck we just had to wait 10 minutes for another bus who accidently came the same way. He agreed to pick all the stranded passengers up.

San Martín de los Andes is a nice small town. Everything is trimmed to the big race tomorrow and there is a great buzz about the place. People from all over South America are here as the race is pretty popular.

We checked in and relaxed the rest of the day. Tomorrow morning we will be transferred to the first camp.

Éxitos equipo!

Official Race Website
Our Team Website (Track us day-by-day)

El Cruce -3

2012-01-30T14:33:00.003Z

Just packing for the El Cruce in 3 days. Leaving tomorrow for San Martín de los Andes.

The Brooks PureGrit will get a good beating i guess.

And HERE is a great YouTube clip of the course.

Playita de Olivos

2012-01-28T02:26:00.001Z

Just a random Rio Plata afternoon.

New PureProject Colors

2012-01-25T15:34:00.001Z

No matter how long the winter, spring is sure to follow.

And with the new season approaching Brooks just announced a new colour for the PureProject range.

Cant wait to see all the designs in real life. Looks slick!

RUNSSEL MOVIE TUESDAY 12-02: Ultimate Lucho

2012-01-24T03:59:00.003Z

There is no other blog in the www that i follow longer (+- 5 years) then the one from Tim Waggoner (aka “Lucho”). Tim's view on life and training are special and he presents it in a exciting way.

Now he hooked up with his sponsor Ultimate Direction to make a great clip about his training, lifestyle and philosophy.

Make sure you bookmark his BLOG !

Open Water Swimming Chascomús

2012-01-22T02:17:00.002Z

A day before the first race of the FINA Open Water Grand Prix in the 3rd largest city of Argentina, Rosario, and a week before the 56 kilometer FINA classic from Santa Fe to Coronda (also in Argentina), two friends and I made the 140 kilometer trip down south of Buenos Aires to get some open water swimming in.

Chascomús is the closest possibly to swim in open water when you live in Buenos Aires. All other lakes or the Rio Plata are just too poluted. After we finished the XC session in Palermo Park in the morning we traveled to cool down and swim in the Lake Chascomús.

Unfortunately we weren't aware that there was an open water race on. Surprisingly for some readers i did not enter as we already had been in the water for a while when we figured out what the local swimming club had on the agenda.

A good amount of swimmers entered the 2,5 kilometer main event which took place on one big loop in front of the main promenade.

Lake Chascomús is a great venue for open water swimming. I don't know what the deepest part of the lake is but we always had the chance to touch the ground while looping through the lake.

Estadio Monumental Antonio Vespucio Liberti (Estadio River-Plate)

2012-01-21T02:27:00.002Z

The Estadio Monumental Antonio Vespucio Liberti is the home venue of the world famous Club Atlético River Plate. I pass it nearly every day during training runs.

So today i jumped on the bus, hoped off 5 stops and 10 Minutes later and had a look at this massive 74.624 people ground as well as the River Plate Museum.

Notable fact of the day was a german player called Marius 'Eduardo' Hiller who successfully played for the German National Team (3 Games), the Argentian National Team (2 Games) and for River from 1917 to 1919. He started his career with a club not too far away from my hometown in Germany - 1. FC Pforzheim. The world is a small place...

San Telmo

2012-01-17T02:17:00.000Z

Lets get busy!

The street market in Buenos Aires' San Telmo district is the highlight on sundays.

Busy with tourist and locals alike you easily spend several hours wandering through the crowded streets. The range of stuff varies from the most scary touristic stuff to great art and craft.

Tigre

2012-01-14T17:28:00.000Z

Using the Línea Mitre Train Line i took a short journey down to the north-west outskirts of Buenos Aires.

The destination was a town called Tigre. The small neighbourhood is situated just beside the Río Luján shorty before that river heads into the Río de la Plata.

Despite being trimmed to suit touristic needs the place is worth a visit as it creates a unique atmosphere.

RUNSSEL MOVIE WEDNESDAY: Marathon Road

2012-01-11T22:04:00.000Z

What a great documentation on the 2012 Olympic Marathon Trials Training of Jason Lehmkuhle, Andrew Carlson (fellow Brooks Athlete), Matt Gabrielson and Josh Moen of Team USA Minnesota.

Very motivating work by Ideatap Studios.

Racereport 2012-2: 19th Desafío Uniendo Pueblos 30 KM, Lobos

2012-01-09T00:34:00.008Z

They call this race "Dakar" for a reason.

I heard tons of stories about this 30 Kilometer race in Lobos. But you just believe that everything is actually true when you are facing all the specialities that people brag about. Today i learned the hard and hot way that everything is true.

Lobos is the head city of the Lobos Partido in the Buenos Aires Province and is located roughly 100 kilometers south-west of Buenos Aires. On the journey to the race venue, on the outskirts of Lobos i got the first impression of the world famous Pampas. Bernardo, Nora and I drove for ages and i couldn't believe that there was not a single elevation in the landscape. Massive fields left and right. Impressive.

We arrived at the venue in time and picked up all the essentials from the registration. The organizer, Miguel Angel Schiel, was pleased to meet me. He was extremely happy to have a german runner in the race as his father was born in Germany aswell. Everybody from the organizing Asociación de Atletismo Lobense was extremely friendly and supportive. They were pleased to have a foreigner in the race and made that know to everybody with several announcements.

It was still coolish when we started. The route took a short zick-zack way through the town and then one could already see what everybody was talking about - the clay roads. A "kenyan style" road full of dust and little rocks. The plan was to run that road 15k up, turn around, and the same procedure back to Lobos. Easier said than done.

I tried to settle in with a nice, defensive pace. It didn't really worked out as i had to suffer pretty early on in the race. When the sun came up higher and higher in the sky, i got slower and slower. It was painful as the route had basically 3 corners, thats was it.

Every water station was like a oasis in the dessert. I could not get enough water in me and on my body. I cruised on and suffered a lot, walked a bit and finally was back on the tarmac road of Lobos.

I was happy to see the finish line and to cool down in the pool. This one was tough. What usually would be jogging pace feels like flat out. The sun is burning the energy out.

Nevertheless it was a great experience and the more than friendly and welcoming atmosphere was unreal. I had to give interviews for the local TV and newspapers and had to take lot of pictures with a lot of people.

Thanks very much Lobos. It was a real pleasure!

Lobosnews.com.ar

VERSIÓN ESPAÑOLA

Rewind

2012-01-08T00:10:00.002Z

I know it is a pretty random thought but today i asked myself what did i do last year on the same day?

When i came back home i checked this blog to get my memory back. And what did i find out?

I was watching a thrilling Cross Country race in beautiful Iten about just 365 days ago from today. That brings back distinctive memories and just teaches me how fast life is moving.

And exactly today a year ago i took one of my my favorite shots. It is showing a little girl hiding in the high grass beside the course in Iten and watching the races from secure distance. It was also great to see the picture released in print in the RUNNING 02/2011 Magazine.

"Life can only be understood backwards; but it must be lived forwards."

Søren Kierkegaard

Absolutest Protests

2012-01-07T01:59:00.005Z

It seems that there are not many days people in Argentina do NOT protest.

I already lost count of all the marches i witnessed since I'm here.

The funny thing is that even the locals do not really bother anymore who is protesting against what.

Racereport 2012-1: XXI Cross Urbano Nocturno 5K

2012-01-06T00:00:00.002Z

There is no better way to start a new year with a positive experience. After the disapointing last race of 2011 i was craving for revenge.

The XXI Cross Urbano Nocturno 5K was the first option in the new year. I did not know what to expect from the race. The Plaza San Martín, a park in downtown Buenos Aires, was the venue and the race was advertised as a "Cross Urbano" competition.

Argentinas capital is as flat as it gets. There are only minor bumps in the landscape. You can not really call them hills. The Plaza San Martín Park is one of the very few spots in the city where you can find some hills. That was the motivation of the organizers to set up a race on a challenging course. The idea, quite similar to the parkrun one, is great. The simple style organizations makes the race unique and fun. A decent crowd showed up to have a go on the 3 loops around the park.

As the course seemed to be a bit complicated and twisty i got a special guide around by Louis. Louis and i warmed up around the loop and he told me that he just ran a 70 minutes half marathon and competed for the Argentian mountain running team in several competitions around Europe. So i was happy as it seemed that there would be at least some good runners at the startline.

After the "Policía" had a final inspection around the course it was a simple "GO" and off we went around the park. As the race started at 21:30 it was very good to breath and the hot day was just about to cool down.

In the middle of the first long downhill stretch Louis showed me and the other "corredores" why he is in the national mountain running team. He can run downhill very, very fast. So we lost contact to him on the first couple of meters. After 3 loops of twisty turns and some nice stair passages i got rid of the other guys myself and pushed to finish in second place behind Louis.

Great fun for some mid-week racing and good to see that I am still able to run fast if the conditions are right.

Racereport 2011-20: San Silvestre Buenos Aires

2012-01-02T03:11:00.002Z

Wow. That was hot. I expected it to be tough but that was just beyond it.

The race started at 4 o'clock and the theremometer was reading 36 degrees. Pretty warm i guess. I did the usual warm-up routine and tried to stay in the cooling shadows of the side streets as long as possible before entering my start coral.

The hype around that 8K race was massive. It was the last big race of the year and several thousand people lined up to run a pancake-flat downtown course. It all started at the massive and famous Avenida 9 de Julio. You can't have a race more downtown in the "Microcentro" than that.

As the route was running past all major tourist signs around downtown Buenos Aires i failed to come close to my PB on that distance. Well, i compare it with my 5 Mile PB ran in Raheny at the start of 2011. I suffered a lot during this race and it was another sign that i seem to not be able to run fast in hot conditions.

For me it is still very hard to breathe fully in and to really dig deep in those warm conditions. Anyway, i was holding on and couldn't believe my eyes when i saw my finishing time of 30:59. Usually this would be a split time in a marathon.

Still i take the positive experience running a great race with a unique atmosphere. Argentians love sport and they certainly have a big passion for road running. The streets, especially on the home stretch were crowed and peoples here know how to cheer.

Les deseo a todos los lectores de este blog un feliz año nuevo!

Looking Back

2011-12-29T01:52:00.004Z

The end of the year is always a special period and a good mark to take a look back.

A lot happened in the last 12 months and i would like to take the chance to thank some of the people that made my life something special.

Please forgive me if i forgot someone - i will update the list accordingly ;-)

Aberle Gang - Thanks for your great friendship and positivity.
Andreas and Brooks - Thanks for giving me this massive oportunity to wear all this wicked gear. Appreciate it with every single run!
Andy - Thanks for a truly great friendship. I already miss the discussions and the great humor.
Anja - Thanks for such a long, special and honest friendship and for making it possible to get to BA in style. You're a star!
Aoife - Thanks for being "one of da lads". You're a great girl - Miss ya!
Bernardo - Thanks for all that trust and being such an exceptional host.
Bernd - Thanks for being the legend you are. There when needed.
Caroline - Thanks for all the spins and laugh.
Christian - Thanks for being the special friend!
Dolcie - Thanks for the great times and all the fun.
Depeche Mode - Thanks for having a tune for every mood.
Emilie - Thanks for your honesty and being such a lovely and worring friend.
Eugene - Thanks for always beeing there when i needed help. You saved my life last christmas!
Fabse - Cheers for all the stupid comments and the good chats and times.
Feidhlim - Thanks for all the runs, fun and good chats. You are missed. Exactly, like eh!
Fernando - Thanks for all the training and the talks.
Flo - Thanks for making me smile every time i think about you - now even with white teeth.
Günther - Thanks for a great friendship and all the fun memories we share.
Ian - Thanks for making my times in Africa something unforgettable and truly special.
Jay - Thanks for all the advise and the pure honesty. I appreciate your style.
Jessica - Thanks for sticking in.
Jochen and Running Magazine - Thanks for giving me the opportunity to write all that running related nonsense.
Johannes - Thanks for being a special person and for your great support.
Jorge - Thanks for making my stay in South-America a special gift. Not many people get the opportunity i got.
Ken - Thanks for all the honesty, support and help. My computer wouldn't be the same without you.
Mark and Shamrock Rovers - Thanks for the relentless support and help. You made my time in Ireland something really special. London will never be forgotten. KOH!
Markus - Thanks for beeing yourself. Whatever, whenever - MK stays MK!
Martin - Thanks for all your "positive attitude" and the great friendship.
Matt - Thanks for being a one-of-a-kind colleague and friend. Its getting really boring here between 12 and 14 o'clock.
Mia - Thanks for being such a great girl. You rock - I'm extremely proud of you!
Michael - Thanks for making the impossible possible. I will never forget that favour!
Moni - Thanks for such a long and special friendship. I am proud of what we share - it never gets old!
Percy - Thanks for all the positivity and the great moments we share. It is always special no matter where...
Philip - Thanks for a friendship that never looses the vibe. You're the man!
Phillipp T. - Thanks for all the fun moments and the vibe we shared.
Rene - Thanks for guiding me through another tough marathon preperation.
Rob and Ais - Thanks for all the help and the great hospitality. I miss the rides and the runs!
Rudi A - Thanks for being yourself.
Rudi B - Thanks for always staying in touch and getting things organized.
Sandra - Thanks for minding Philip and being such a wicked friend!
Seb - Thanks for all those great years and the ones to come. Finally watching the "old firm" was another highlight amongst so many others.
Shane - Thanks for all the great moments and a friendship that has developed to something special.
Simone - Thanks for all the positive energy and the way you fought through you're sickness. Positive thinking is one thing, but executing it is the other. To say I'm extremely proud of you doesn't hit the note!
The Fitzgerald Gang - My irish family! Hope you don't miss your 3rd son Siobhan! Thanks for all the trust and openness.
Timo - Thanks for walking your way. Im proud of you!
Tom - Thanks for the good talks and all you did for me. I will never forget.
Uli - Thanks for beeing a very special friend. Thanks for always having a solution and being there whenever i need help. Sicherlich forever!

Oma - Thanks for everything you do and did for me. You're a great person!

Parents - Thanks for being there whenever i need you and excepting me the way i am. Nobody says it was easy.

In Pictures: Montevideo

2011-12-21T21:31:00.000Z

Wan't more? HERE you go...

Racereport 2011-19: San Felipe y Santiago, Montevideo

2011-12-19T02:38:00.004Z

Was this the most scary part of last weekend?

As i was crossing the finish line on Montevideo's beautiful seafront i did not know if i had the toughest part of the weekend still behind or in front of me.

The journey from Buenos Aires' Puerto Madeiro to Colonia Harbour in Uruguay was one of the most scary experiences i have wittnessed since using several traveling methods. A jam-packed "Colonia Express" boat was on its way to cross the huge Río de la Plata as the weather suddenly decided to get nasty. The rough conditions made the boat trip scary as the little ferry bounced from wave to wave. First it was fun for most of the passengers but the higher the waves got the more frightened it got. Laughs turned into silence and at least every 4th passenger used those nice little plastic bags in front of the seats.

I never looked more forward to get fresh air in and step on solid ground. What a commute to one of Uruguay's classic Road Races - The San Felipe y Santiago 10k along the Río de la Plata beaches of Montevideo.

My friend "Daktari" Jorge in Montevideo convinced me to come over from Buenos Aires to run the 10k race. It was the last big race in Uruguay's road running calendar and a good amount of runners (2.500) showed up right beside the Rio de la Plata at a little suburb just outside Montevideo. Jorge and i were joking about the weather all day long. I was hoping for cooler conditions and i got them. A bit to cool and a bit too "irish" anyway. No sign of the south-american summer during Saturday. Beside some solid rain and chilly temperatures i never experienced such a wind. The storm from friday carried on during saturday. Wind along a coast is nothing out of the extraordinary but that was something else. I wouldn't have minded a nice "2011 Boston Style" tailwind. What we got was a very tough punch wright in the face - Headwind! As the course was a beautiful point-to-point route along the "river" (…can one really call that huge thing a river?) there was no escape.

I settled in with a nice relaxed pace. I knew i was not 100% race sharp for a 10k so i tried to hang in a solid group and draft my way towards Montevideo. I was more impressed with the great course profile along the Rio de la Plata than with my form. Average legs with tough Headwind made this 10 kilometer sightseeing tour something special, rather nice. Nevertheless i loved the race. One of the best courses i have ever ran paired with very nice people and a great community spirit in the local running scene. As the finish line came closer and closer i couldn't take my thoughts of the nice "Asado" Jorge had planned for the evening.

At the moment i really don't know what scared me more. The crazy ferry trip to Montevideo, seeing the amount of meat on the Jorge's grill or my finishing time.

MORE INFO

In Pictures: Lunes Soleado

2011-12-12T23:20:00.005Z

As i was heading out for an easy run this afternoon i decided to take the camera with me to capture the scenery I'm running in at the moment.

All pictures are captured around the Río de la Plata coastline just beside Olivos.

More pictures from my South America trip can be found HERE. Hope you like them!

Racereport 2011-17 & 18: Maratón Hispano Argentino & La Carrera de Nahuel

2011-12-11T19:07:00.003Z

You just can not resist the good weather over here. After some light jogs and drills around my new neighbourhood i decided to test the machine at a 3k race in Palermo Park. The „Maratón Hispano Argentino“ was on the cards. They also overed a 10k but i decided go for the 3 kilometers as i wanted to see how it feels to run hard in the heat before going up to a bigger distance. My short term goal ist o run fast at the "San Silvestre Buenos Aires" (8k) on the 31.12. so i need to get some speedwork in.

As last weekend the crowds were fairly decent. I misscalculated the journey and just had time to get changed and sprint to the start line. Lucky enough i already was registered and had the race number. Until the 1k mark it was hard to see where in the field i was as the 10k and 3k races started together. I tried to stay with the leaders as long as possible. When the turnaround point for the 3k came up i saw that i was in 2nd place. I tried to catch the leader but it was impossible to increase the speed. Breathing fully in in those conditions is very hard and i suffered the last couple of meteres in the heat. I could hold the 2nd place but the heat took a good amount of energy out of my body.

Today was time for another race around the Ciudad Autónoma de Buenos Aires. I travelled to Castelan on the outskirts of the city to run the "La Carrera de Nahuel" 5k. Again i underestimated the size of the city and the time it takes to get from one place to the other. Just on time i arrived at the registration and, as happened on Thursday, i was right on time for the race start.

Same procedure again. I stayed at the back of the leading pack which was travelling with some nice speed. Lucky enough it was overcasted so it was only hot. As one guy surged after 3k i could not hold the group and came home in 6th place. Great experience again to run on streets that are even worse than the ones in New York.

Overall it is a very special vibe at road races here. Good crowds paired with music and a extremly friendly atmosphere makes it very special to run in Argentina. I still wonder how all those people manage to have enough energy left to dance after a race. The Ska Band that was playing at the after-race party today definitely made a lot of people move!

Ir de Guatemala a Guatepeor.

Racereport 2011-16: Lanpass 10k

2011-12-06T01:42:00.003Z

To say it in Sheryl Crow's words: "The first cut is the deepest".

Its always nice to run for the first time in a new country and even on a new continent. Last sunday i had my first outing in the Buenos Aires' running meka - Palermo Park.

When i switched on the watch before the start i got reminded what had happened just a couple of days ago. 42k was on the clock and reminded me of the jog around Florence 7 days ago.

I tried something new on the monday after the marathon. My legs were battered but i decided to go for a 2k run with my destroyed legs. The intention was to speed up the recovery process and it worked. I did not race 42k but i still had them in the legs. So i was not sure what to expect. So a little run on monday morning and the Lufthansa business class during my Frankfurt - Buenos Aires flight on Monday night (Thanks Hörni) did the job.

Bernardo, my home stay here in BA, was running the Lanpass 10k (chilean airline) race and i jumped in to run it with him. He was still tired from his Saturday long run so we took it easy. That gave me the chance to get a full impact of the very active Buenos Aires running scene. A great turnout (17.000) paired with some talent up front (top three men under 30 minutes) and in the middle of the pack (see picture).

Corredor agradable...

Buenos Aires - First Impressions

2011-12-04T00:53:00.001Z

Racereport 2011-15: Maratona Internazionale Firenze

2011-12-02T01:41:00.005Z

14 degrees - no wind - sunny. Perfect conditions awaited us at the start area right beside the river Arno in Florence. A perfect day for running in one of Europe's most beautiful cities.

The atmosphere was pumped and electric. Italian road races are always special and exiting. No difference this time in scenic Tuscany. As always Florence is the last major marathon in Europe's road racing calendar. Runners from all over Europe gathered in the start corals. And a italian road race wouldn't be an italian road race without that special hype around at the start line. A never-stopping, overexcited announcer paired with tons of hectic and important looking officials and runners that are not even stop their discussions during a minute of silence. One has to love that typical italo style mess.

When i started training for the race 16 weeks ago the goal was clear - sub 2:45. The build-up was great. Two weeks out of the race i was saying to a friend that this would be my first race without any injury or illness. I was wrong. Just 9 days out of the big day my body shut down. I got ill and now after running the marathon i have to say i was never fully recovered from the flu i had.

Anyway. I was in Florence with my friends Sebastian and Fabian. We were also supposed to meet my old Crusaders compariot Simone and so i was more than keen on the trip to Tuscany. The race plan was pretty clear and simple. 4 minutes per kilometer until half way and then listen to the body and pick up the pace. This time I relaxed and ran defensively and even paced from the start. I was hitting the kilometer marks perfectly which gave me huge confidence. Fabian, who was over to support, was delighted to see me traveling with a nice pace from the beginning. No "Harakiri Style" this time. The speed was OK and the conditions together with the great route made the run extremly enjoyable. Just a couple of meters after the half way mark Fabian was waiting again beside the road and told me that i passed exactly as planned out, clockwork.

I continued with the pace and tried to relaxed the body as good as possible. Just a couple of meters after the 26k mark the first signs of fatigue and pain came up and i never got in the mood of fighting through and simply not accept the first uncomfortable part of the race.

Now, a couple of days after the marathon, i have to be honest to myself as i was clearly was not 100% fit and thereof not mentally ready to run as hard as i wanted. Once you doubt that your body is not able to take the pain its hard to convince yourself to fight through. I had to accept that fact, disappointed.

There was no cloud at the sky and the weather was just too beautiful to give up completely. I decided to relax for a short while and continued jogging around the city. After 03:17:10 i arrived at the finish line on the Piazza di Santa Croce. The strange feeling of being happy that i jogged to the finish and being disappointed with the performance set in. I spotted a chair beside the grand stand and just sat down for 10 minutes. Someone brought me a blanket and a bottle of water. This was it. Another marathon under my belt. Yet again another lesson learned. Cazzo!

RUNSSEL MOVIE TUESDAY: Côte d'Timelapse

2011-11-22T12:00:00.000Z

Im just back from a short trip to Nice.

On my flight from Aéroport Nice Côte d'Azur back to Frankfurt this morning i played around with a nice "Tilt-Shift Time-Lapse Videos" iPhone app by hit rolls.

Great way to capture a beautiful sunrise.

Oakley Frogskin

2011-11-19T09:55:00.001Z

Oakley's Frogskin Glasses are cult. I just got my hands on a nice pair in Acid Blue.

Love it!

Why You Treat Me So Bad?

2011-11-18T10:22:00.001Z

The 1987 Club Nouveau hit is up-to-date for me.

Every second day i treat the battered legs to a massage session.

Not that i have major problems at the moment but i want to make sure that there is no niggle or tight muscle left before the Florence Marathon on the 27th.

I thought some of the sessions i ran in the build-up to the race where painful. After a session at Klaus Nawroth's place i finally know what real pain is.

RUNSSEL MOVIE THURSDAY: Energie

2011-11-17T12:42:00.001Z

To spice things up around this place ill put up a great, non running related, piece from my old friend Michael Bräuninger a.k.a. Misanthrop. His new EP "Energie”, which he produced together with Phace, is featured with this epic clip. Enjoy!

Neosignal Homepage
Neosignal Facebook
Misanthrop Facebook

RUNSSEL MOVIE SUNDAY: Slow down and dance with me

2011-11-13T12:44:00.002Z

YouTube user elvin314 is a little legend. His Slow Motion running clips are fascinating.

A couple of days ago he uploaded his NYC Marathon clips.

I just feature Geoffrey Mutai`s clip captured at mile 21. Make sure you check elvin314`s profile for more Slow Motion madness - worth it!

New York City Marathon 2011
Meb Keflezighi
Firehiwot Dado & Buzanesh Deba
Geoffrey Mutai

Indian Summer - German Style

2011-11-11T15:56:00.000Z

Back home in South-Germany I found the time to jump on the bike and cruise around the infamous "Ottilienberg Loop".

The course is vastly popular with the locals and always worth a spin.

Picturesque clear and cold weather produced an Indian Summer - German Style.

Test: Brooks PureConnect

2011-11-08T11:01:00.001Z

Connecting these days is rather easy. Facebook, Twitter, LinkedIn and so many other Internet established solutions help each and everyone to connect with each and everybody.

But beside the virtual connection there is still the proper connection. So switch off the computer and link properly. Connecting can be so easy, not only via mouse and keyboard. Get your feed to the earth and practice the simplest and most natural way. Connect your feet with the ground and run.

Barefoot Running thereof would be the very natural way to do that. And with all the hype around plainness running Brooks announced the pureproject line.

The pureproject battleship is the ultra-lightweight pureconnect (Weight 204 g). I was fortunate to get my hands on a set just after they got launched. So after weeks of racing and training what can I say? As a runner who solely trains and races with lightweight shoes this is precisely what my feet require. A shoe with smallest cushion exactly where cushion needs to be. No decorative foam chunks on the feet – pure connection with the environment.

I had a big smile on my face as I first put on the shoes and stride down the road. It actually felt unusual and miraculous. The lightweight feel and inviting fit satisfied me from the initial second my feet got a touch of the shoe. Brooks fitted a slight elastic band at the middle of the forefoot. The modest installment seem to work. Without being to squashed the shoe feels great and the pressure is just about right.

Every brand states that their shoes breathe and provide fresh air to your feet. At the end of the day it sincerely never works. This is the other difference with the pureconnect. As the upper mesh is really wide these shoes REALLY inhale. It is a great fresh feeling. But the plus can also be the minus. As I ran this shoe in the recent Amsterdam Half-Marathon I strode on a water-soaked sponge and had the straight impact of the water to the feet. I had a similar situation while I was striding out on a wet football pitch early in the morning. But being aware of the fact that this happens I do not see it as a major problem.

Another massive benefit to other shoes I have worn is the toe box. As I’m a midfoot runner the toe box is just perfect. It provides my feet exactly the little bit of extra space they need. The great thing is that they do not feel too widespread at the same time.

There are so many thought out little elements in that shoe. Just to look at it is exciting. No swanky gimmicks, every tiny thing seems to make sense. One of my favorite features would be the lace. It is hard to explain but the variance is that the laces get bumpy at the end. Once you lace the shoe it stays the way you want it to be.

So generally I became a addict of this shoe. Looking at the dust on all the other shoes in my shelf Brooks did something right here. And to speak in Facebook terms I have to click one button: „Like“ – Thumbs up! What a great piece of equipment.

Watch this space for a comparison with the Nike LunarRacer and a test of the Brooks PureGrit!

Compression Session feat. CEP

2011-11-07T12:49:00.001Z

The latest addition to the RUnssel household just landed at my doorsteps.

I use CEP Socks in all sessions anyway and so I was more than thrilled when the great folks at CEP gave me the chance to use their products.

After some niggles last year and earlier on this year I was using compression in each training session and I think that together with a steady stretching routine I managed to stay injury free.

In the past I was using numerous other brands (Nike, 2XU, Skins...) and permanently ended up wearing CEP as they are unquestionably the market leader for compression gear - no doubt.

I know that people discuss the look of compression socks controversial. I personally swear on the socks in training and as a recovery tool but I still recall Hendrik Ramaala’s quote when it comes to a races: "Compressions Socks? They let you look soft!"

CEP Website
CEP Facebook

In Pictures: Dublin Marathon 2011

2011-10-31T18:12:00.000Z

Wanna see more Dublin Marathon pictures by myself? Click HERE!

Report: Frankfurt Marathon 2011

2011-10-30T11:35:00.000Z

Check mzungo.org's report on a incredible race today Frankfurt!

In the press: Running Nr.146

2011-10-24T18:55:00.000+01:00

ENG

Straight out of the press and available at all newsagents in Germany, Austria and Switzerland – the 146th edition of the german “RUNNING – Das Laufmagazin”.

Page 56 and 57 are crammed with some words I put together on Running related podcasts.

Enjoy!

GER

Ab jetzt Druckfrisch an jedem Kiosk in Deutschland, Österreich und der Schweiz – die 146 Ausgabe des “RUNNING – Das Laufmagazin”!

Mein Beitrag zur aktuellen Ausgabe findet Ihr auf Seite 56 und 57. Thema: Training mit Podcasts

Viel Spaß beim lesen!

In Pictures: Amsterdam

2011-10-19T22:43:00.000+01:00

More Pictures Here!

RUNSSEL MOVIE WEDNESDAY: Take it to the streets - Red Hook Milano

2011-10-19T20:25:00.001+01:00

If you follow this piece of online gossip platform Trimble Racings Red Hook crit should be well known by now.

Last Saturdays race was yet again another stunner and proves that this idea is working. Simple style road races, running and cycling.

I love the raw beauty of this event. Check out the first footage and get more details on the official website - Enjoy!

Red Hook Website
Neil Bezdek Blog
Pictures
Pictures Roberto Bozza
gage desoto

Racereport 2011-14: Amsterdam Half-Marathon

2011-10-18T22:37:00.001+01:00

I felt a bit awkward. This heated looking dutch chap was walking straight towards me. In his left hand a stop-watch, in the other hand a gun. In best possible gangster style he was waving the weapon to make some space for himself beside the start line.

"5 minutes to go" was the message through the massive loud speakers. It felt a bit like an execution. But the worst part was only to come - the race.

Instead of pressing my stop watch I was pressing my ears to protect them from the blast that was supposed to come in a couple of seconds. This dutch Al Capone raised the pistol just slightly beside my head and pressed the trigger shortly afterwards. I tried to flee as fast as possible, away from that doggy creature.

After a busy week with work and a stomach niggles I saw myself yet at another start line. This time in Amsterdam as the main event, the marathon, also hosted a 8 km and a half marathon race. I have a thing for dutch road races and Amsterdam in general - one of the best cities in the world also when you not into drink and drugs.

The "Halve Marathon" was supposed to be the first test and marker in my Florence Marathon build-up. Training in the last couple of weeks was solid. No niggles as a daily stretching routines pays of big time.

Just about as I tried to sharpen up in the week prior to the race I catched a mean stomach bug which didn’t allow me to run the hard session in the way I wanted them to be.

Anyway. Raceday was there and Amsterdam city produced a great vibe around the races. As I went for my wake-up run early in the morning I watched the elite field flying through Vondelpark at the 3 kilometre mark. My mate Mark Kenneally was shooting for the Olympic qualification. And as I was stretching beside the road I saw him flying by. He came in within the Irish A-Standard in a time of 2:13.55. I’m very delighted for him. First Irish man in the marathon team for London. What a blast!

My start was soon to come and after the usual 20 minute routine I went back to the hotel for food and a little nap.

When I arrived at the Olympic stadium a couple of hours later the place was very busy with the first marathoners coming in and around 12.000 runners ready to line up for half the distance.

My goal was to get a sub 1:18 half-marathon in. The splits were clearly marked out in my head. The gun sounded and off I went. For the first kilometre I did not check my watch as I tried to find my rhythm.

Shortly after the start I found a nice little group with the 3:40/k pace i was aiming for. All could have been so nice and relaxed. Not so when the first women passed our group and everyone instantly thought of an attack against their manly hood. Even I was under that impression as I saw the small and skinny Japanese girl Megumi Kinukawa (Japanese high school and junior record holder for the 10,000 meters) moving past us.

We instantly picked up the pace. It all felt OK but I should have learned it by now that this comes back to me. As we were travelling on and gained space between us and the women we also raised the speed barrier which was too high for me.

A couple of kilometres later Megumi passed me out at the 16 kilometre mark and the guy on the leading bike ironically said to me "And here she is again!". Not long though. Off she went and was seen next as I was crossing the finish line in the Olympic stadium after 1:18:55.

My 5k splits of 17:37, 18:26 and 18:51 give away how i messed up the pacing - not great at all.

During my way to the changing tents i was stopped by several italian runners who were more than exited by my model of the brand new Brooks PureConnect. After some discussions with the lads i jogged back to the hotel and was then asked by a bunch of spaniards on a review on those shoes. They do not only look great - they actually are. A truly great minimal shoe for longer road races. Review to come...

The Connector - Brooks PureConnect

2011-10-08T17:04:00.002+01:00

Attenzione Prego - Red Hook Milano 2011

2011-10-07T12:48:00.004+01:00

The Red Hook Crit is not really new. Brooklyn, New York, is the haven when it comes to single speed Road Criteriums. David Trimble created a huge race with an distinctive event spirit.

In 2010 Trimble took the Red Hook Crit to Italy’s freshest city - Milano. This year marks the 2nd anniversary of the race in Europe. The only difference is that this time it is not only a cycling clash.

October the 15th will see a new blow up on the stradas of Bovisa. This time not only on wheels.

Get your racing flats ready as there are still spots left for the 5.75k road race. Now you just need a plane ticket, the car fuelled or book the train and have a blast – 500 EUR price money for the men or women frontrunner is waiting - It could be you!

Only restriction. You should be well able to run the 5k below 20 minutes!

Tutto gas sulla strada!

Website

Pictures: Opening Party & Registration Event
Pictures: Red Hook Criterium Milan training
Pictures: Lomography
My Post on last years race

Visual Aids 06.2011 - Kristof Ramon

2011-10-06T00:42:00.000+01:00

There are just two days left until the big showdown - Ironman Hawaii.

Tons of pictures are floating the world wide web on a daily basis. Well known Belgian photographer Kristof Ramon is capturing the Uplace Triathlon Team during their preparation for the race of the year.

The pictures below shows double Ironman Lanzarote Champ Bert Jammaer scrubbing of the seasalt after an ocean swim.

See the Facebook gallery of the Uplace Triathlon Team for more pictures. Beautiful vibe!

Racereport 2011-13: Berlin Marathon

2011-09-27T19:05:00.000+01:00

It seems that I have certain similarities. This time my counterpart might be the great Haile Gee.

The two of us did not get any further than the 35 Kilometre Mark in Berlin this Sunday. The two off us undoubtedly had different targets. Furthermore we had different troubles.

Hailes first problem was a not so pleasant “pacemaker” named Patrick M. who did precisely the right thing by using a classic style cycle approach to get rid of "The Greatest". Some crosses later and Haile Gee was occupying the grass section in the middle of the wide Berlin roads. Asthma, again. DNF.

My goal was to direct runners to a finish time of 3:15. That worked fine until my stomach spontaneously decided to get rid of all the inhabits. The first time a uncontrolled gulp down helped to keep the capital litter free. Not so after the 15 Kilometre mark. I did a Makau style cross in the direction of the middle of the road and emptied the tank. My goal pace, 4:37 minutes per Kilometre still went well and I felt comfortable and under control all the time. Despite the settled speed my belly was not in high spirits.

Kilometre 22 saw the next "puke on the run". My passengers in the 3/15 bus weren’t frightened as I always vomited when the crew was hitting the aid stations. Whilst I got an additional cramp just shortly after the 35 Kilometre sign I had to stop and finish the run. There was not an inch of energy left in me.

DNF as a pacer sucks even more than DNF as a racer. Lots of people were running with me and I felt very dreadful leaving them on their own for the final 8 kilometres. I just hope each one reached their personal goal and is happy with the race!

For me it was bad luck on the day. Today I still feel the blow and I believe what happened was the start of a flu. Bed will be the training ground for the next days I guess...

Advance Pitstop / Reifenwechsel

2011-09-23T12:30:00.001+01:00

Just in time a brand new set of Brooks Green Silence ~~racing~~ pacing tyres arrived at the RUNssel garage.

The instalment went pretty unproblematic. Previous rubber off, a immediate calibration of the chase and off I was.

Berlin Bus 3/15 is now all set for its group excursion around the German capital this Sunday.

Tickets ready? Boarding please!

Advance Pitstop / Reifenwechsel

2011-09-23T12:29:00.002+01:00

Gerade noch rechtzeitig vor der bevorstehenden Städtereise konnte die RUNssel Werkstätte einen jungfräulichen Satz allerfeinster Brooks Green Silence ~~Race~~ Pace-Pneus an einem Bus der Linie 3/15 der Berliner Verkehrsbetriebe (BVG) installieren.

Eiliges Adjustieren des Chassis, Kalibration via fortschrittlichster Schnürsenkel-Technik, Probefahrt auf der regionalen Testrunde und zielstrebige Überprüfung des Reifendrucks wurden erfolgreich vollzogen.

Sollten beim finalen Test der TÜV Prüfstelle Berlin-Lichtenberg keine außerordentlichen Probleme auftreten steht einer zuverlässigen Abfahrt am kommenden Sonntag Morgen nichts im Wege.

Fahrscheine bitte!

Racereport 2011-12: parkrun Falkirk, Scotland

2011-09-19T20:10:00.001+01:00

A walk in the park
a step in the dark
a walk in the park
a trip in the dark
I'm getting away
escaping today
a walk in the park

Not only the Nick Straker Band knows how to rave about parks. There is much more to do than walk...

The parkrun idea caught my interest quite a while ago. Since that I am fascinated by the movement that is scattering from corner to corner of the united kingdom.

The idea is plain simple - free timed 5k races in a public park.

What sounds basic and straight forward is the authentic case. Even Athletic greats such as Mo Farah or Craig Mottram (Male record holder: 14:00) have taken part.

At the moment there are 89 individual parkrun events around the world. Nearly every major town in the UK has their run and runners across the island are not shy to show up each Saturday morning. Even the british troops at Camp Bastion in Afghanistan have their own race.

Our planned parkrun in Pollok park, Glasgow is the first and the oldest one in Scotland. The event runs on every weekend of the year. There are only two Saturdays where the park cannot be used. Last Saturday was one of those days. The Highland Cattle show was on - no german sausages allowed. Bad luck for us.

Seb and I had to alter the plan of action. To find an alternative race is not really hard. One does not have to travel far from Glasgow to attend a run. I was in contact with Richard Leyton, Glasgow Event Director and head of Scottish parkrun. Richard directed us towards a relatively new run. Callendar park in Falkirk was supposed to be the scene of our maiden parkrun.

From Glasgow’s Queen street station it was a handy 25 minutes train ride and a final 2 mile walk to the Callendar park. It didn’t take the Falkirk crew long to identify who we are. "The Germans are here!" was the initial sentence that we listened to. News in the parkrun scene are spreading fast. Richard Leyton already announced us.

We chatted along with the friendly and welcoming crowd that was gathering in front of the picturesque Callendar House. We also met Richard who was travelling down from Glasgow for the run and together with him we made our way to the start line.

I did not expect anything from the run. I just wanted to experience a parkrun. Looking at several parkrun results it is not rare that a competitive field lines up. Not so in Falkirk on Saturday. It was the events 10th birthday so it is just on its way up to greater and faster crowds.

Callendar park is not flat at all. The route made its way on tarmac and then straight on solid paths up a lengthy uphill stretch. I ran "by sound". That means I was running hard until I couldn’t take notice of anyone breathing behind me. Then cruised on.

It was great fun to run the course. All turns were marked and directed by volunteers. Not an option to run the wrong way. Derek Carswell warned us previous to the race. The park was supposed to have is exclusive “heartbreak hill". I faced the hill with fresh enough legs and had no problems with the steep section.

My “winning time” of 18:44 demonstrates that this was not an effortless course. I loved it as it was challenging and the mix of terrain made it really enjoyable. The “german top 10 sandwich” was concluded by Seb who came in in 10th place. Good day out!

The parkrun initiative is a truly great one. I enjoyed the simple style organisation and the community feeling. If you travel the UK make sure you get a free parkrun in. Probably better organised as a pricey road race.

Thanks very much for having us and well done to parkrun and the Falkirk crew! Also thanks to nice guy ali for the picture!

Offical Report
Results
"The parkrun show" (you might skip to 6:25...)

Runssel VS. Brian Sell

2011-09-13T23:47:00.002+01:00

There is not that much Brian Sell and i have in common.

He ran the Olympic Marathon - I don't
He broke 2:11 for the Marathon – I don't
He sports a stylish "Pre" mustache – I don't
He has his body rendered in pasta - I don't

But since a couple of days we have something in common – the same equipment supplier.

I´m thankful that the lovely people at Brooks gave me the chance to use their products.

That I'm more than exited to test all the shirts, shorts, shoes and jackets in training and racing goes without saying.

Just by looking at all the gear i can fully agree to the well known Brooks slogan – "run happy".

I certainly will - Thanks Brooks!

Runssel VS. Brian Sell

2011-09-13T23:46:00.000+01:00

Grundlegend haben Brian Sell und ich nicht viele Gemeinsamkeiten.

Er startete bei Olympia - Ich nicht
Er läuft den Marathon unter 2:11 - Ich nicht
Er trägt einen "Pre - Style" Oberlippenbart - Ich nicht
Er hat seinen Körper mit Nudel modelliert - Ich nicht

Doch seit ein paar Tagen haben wir etwas gemeinsam - den selben Ausrüster.

Es freut mich sehr das Brooks mir die Chance gibt alle Ihre Produkte zu benutzen.

Wie ein Kind an Weihnachten freute ich mich über das Paket aus Münster und der Inhalt ist erwartungsgemäss vom Feinsten.

Schuhe, Shirts, Jacken und Hosen in bewährter Brooks Qualität warten nun darauf in Training und Wettkampf benutzt zu werden. Ich freue mich drauf!

Vielen Dank Brooks!

Racereport 2011-11: The Lakes 10k, Blessington

2011-09-10T20:03:00.002+01:00

Is there another road race beside Ballycotton that sells out? Yes. The Lakes 10k in Blessington reached its capacity this year and had to close the entries. I was surprised when i entered the race website. „Sold out – no entries on the day.“ What is going on there? Lucky enough Kev got me an entry and i was delighted.

The 10k race around the Blessington lakes is kind of a home game form me. I just life around the corner and the route is a regular part of my spins towards the wicklow mountains. Instead of a tempo run i decided to jump in the race. A, more less, fast course was on the agenda and a race is definitely better than training.

Lakeshore Strides cant be praised enough. There is a reason why people want to run that race. Just from the moment i entered Blessington signs were leading to the race headquaters beside the lake. Once arrived marschalls took care of each and everyone. Parking went smooth and also around the registration there was no rush and great atmosphere.

The start was smooth as the organizers set up start corals for all estimated finishing times. Not many runners lined up at the front. The favourite was obvious. The field did not had the class to chase down Vinny Mulvey and after a couple of kilometeres the competition was stretched out. I found my rhythm pretty fast and cruised along the beautiful roads beside the lake. Knowing the course i was cautious of he hill just shortly after the 6k mark. Cycling up that hill is tough. Running was even tougher. Severe head winds didnt really help but finally i managed to reach the summit and rolled towards the finish.

37:02 was on the clock at the finish, 3 minutes slower than my PB. OK for the day. Still no speed but the strenght is there. Darren, Feidhlim and i went for a cool down jog and all of us were certain that this race is going to e classic in the irish road running calendar. Big up Lakeshore Striders – Great Race!

In Pictures: Donadea Forest Park

2011-09-04T19:51:00.002+01:00

One of my favorite training spots is the Donadea Forest Park just a couple of minutes drive from my house.

Stunning trails and solid forest paths makes running so easy, especially after a hard day on the road.

Post Nationals Blues

2011-09-04T14:01:00.002+01:00

Racereport 2011-10: AAI National Half-Marathon, Waterford

2011-09-03T21:05:00.003+01:00

What did I expect from this race? "Nothing" would probably be the only and honest answer. With no watch and no real speed sessions in my legs this was always supposed to be a hard training day.

I never found my rhythm and had problems to hold the groups on a boring out and back course from Waterford to Tranmore.

The rest was hard work as i screwed up my pacing in the early stages and had to pay for that badly.

In Auto - Mode i cruised back towards the stadium in Waterford. The clock at the finish line told me that i had been out there for 80 Minutes.

Lot of speed work is ahead of me - Bring it on!

What the others have to say:

Rene Borg
Barry Minnock
Crusaders AC
Athletics Ireland
Irish Independent

Racereport 2011-09: Zurich 2 Mile, Tallaght Stadium, Dublin

2011-09-01T21:25:00.000+01:00

Finally some racing! It has been a while since I stepped to the start line of a running competition.

After I started my (structured) training 5 weeks ago with an aerobic focused phase I had the chance to send a wakeup call to my drained legs. Two miles on the track in Tallaght should be sufficient enough to show the legs what they are supposed to do in a few weeks time – ran as fast as possible.
The facilities in South Dublin are among the best in Ireland. The track is great and fairly new. Good quality 400 meter ovals are rare and plastic surface is not the standard on a running track here in Ireland.

The BHAA held their last track meeting of the season and I took the chance to get the first serious race in. The competition was not really there as I had to run in the “Open Men” category. After a long warm-up I time-trialled to the win. A pity that not a soul was there to chase. I know that I could have run way quicker with a bit of contest in the race.

Nevertheless - after the 5k in Kilbrittain a couple of weeks ago this was my second race and the second win. This time my earnings went up to 30 EUR. Good pocket money for a bit of advanced jogging around the track.

My “winning streak” will finally come to an end when I take a trip to Waterford on Saturday to run the Half Marathon Nationals for my club, Crusaders Dublin.

Back On Track

2011-08-22T21:03:00.000+01:00

Since 4 weeks my training is going solid and steady. The wedding spell is almost over and the centre of attention shifts away from step-aerobic on various dance floors around Italy, Germany and Ireland towards asphalt and grass. Full tilt on the training front - at last!

And as always there has to be a clear objective when getting into full preparation mode. Sad enough I cannot motivate myself with no goal in the diary. This time the final destination is the Florence Marathon on the 27th of November. As I ignored a good bit of the racing mid-season, Firenze is the last big race in the European marathon calendar and since a couple of years it is in my “race mind”. Each year runners from the UK and Ireland come home with great results and the standard in Italian road races is great when it comes to my range.

After changing the “percorso” the route is now a fully certified IAAF race which no net-drop. When you look at the times in recent years it is obvious that the course is quick. A crucial point may be the cobble stone sections at the end. The weather in the last couple of years was always poor. Means - no sun, which is vital for me as I had to find out after sinking at the Rotterdam Marathon earlier this year. So I hope for the common shocking conditions with low temperatures and light showers on race day along the river Arno. Some friends also decided to race in Tuscany’s capital which makes the trip even more attractive.

Around 14 weeks are left until race day and the “preparazione” regime will commence towards Florence.

RUNSSEL MOVIE TUESDAY: Danny is at it again!

2011-08-16T22:56:00.003+01:00

Quote of the day - Tim DeBoom

2011-08-05T23:08:00.000+01:00

"After 16 years of triathlon the Norseman leads me back to my roots.

Races like this attracted me to triathlon."

RUNSSEL MOVIE THURSDAY: SICK - So good it hurts!

2011-08-04T22:37:00.001+01:00

3 guys, 44 days, 11 countries, 18 flights, 38 thousand miles, an exploding volcano, 2 cameras and almost a terabyte of footage... all to turn 3 ambitious linear concepts based on movement, learning and food ....into 3 beautiful and hopefully compelling short films.....

Visual Aids 05.2011 - Eric Wynn

2011-08-03T00:27:00.001+01:00

Norseman Triathlon is getting closer. One of the worlds most epic and unique Triathlons always catches my full attention.

This year two time Ironman World Champ Tim DeBoom is racing through Norway and Eric Wynn is the man to visualize this trip.

Check Tim´s Blog, the Endurance Conspiracy Blog and Endurance Conspiracy FB page for more shots and insight of this great race!

Racereport 2011-08: Lee Swim Cork

2011-07-31T15:55:00.037+01:00

Another year - another Lee Swim in Cork City.

And as always when you head down south for a swim, Ned Denison is giving one of his unique race briefings.

It all starts at the finish. Swimmers met at the Clarion Hotel in the city centre, listened to the briefing and then paraded towards the start.

Two of the 161 competitors discuss the strategy for the final stretch of the 2 kilometer river swim. The river Lee is 90 kilometers long and the race is the only river swim in the world with a turn.

The motto for the day?

Impressions...

And whats Wikipedia's take on the whole thing?

The Lee (Irish: An Laoi) is a river in Ireland. It rises in the Shehy Mountains on the western border of County Cork and flows eastwards through Cork City, where it splits in two for a short distance, creating an island on which Cork's city centre is built, and empties into the Celtic Sea at Cork Harbour on the south coast, one of the largest natural harbours in the world.

Jazz Band and the start of the swim.

Restricted area - Swimmers only.

Assembly point? Release Point!

And then i turned off the camera, got changed, jumped in, swam down...

Is that the only diamond in the league?

2011-07-28T00:14:00.002+01:00

Is athletics that boring nowadays?

The Monaco meeting, part of the IAAF Diamond League, pulls a talented field, year after year. The stands are packed , year after year. Records fall and spectacular races are garanteed, year after year. So the the Monaco meet did exactly the same thing they do, year after year - put on a great show for the fans.

But what the organisers certainly did not want was what the two frenchman Mehdi Baala and Mahiedine Mekhissi Benabbad delivered. Instead of doing what they get paid for, running the 1.500 meters around the stadium as fast as possible they had an attitude problem and tried to solve that straight away by punching each others face.

And what is the media doing? Instead of celebrating great 3.000m Steeplechase or 5.000m performances the spotlight is a fist fight between two idiots. Is the sport that boring?

Code Roth

2011-07-27T23:32:00.001+01:00

Roth Memories are the best memories.

Roth, that little poxy place down south Germany is the Triathlon Mekka in Europe. No race pulls bigger and louder crowds than the granddaddy of Ironman Distance Triathlon in Europe.

There is no reason to miss that race and as i was over in Germany on the same weekend i just rested up for 2 hours after my friends wedding and made the trip to Franken with my buddys Rudi and Hannes.

A remarkable day was the outcome which saw our pal Sebi finishing yet again in 2nd place. Losing out to an athlete in his prime - Andreas Raelert. Yet another time, big up to Sebi and big up to Roth. Two legends!

Picture courtesy of Rudi Appel - Me and my beloved Harambee Stars shirt, the trustworthy Richard Virenque Peugeot Replica and some local supporters signage.

iLike

2011-07-22T23:26:00.002+01:00

Those apples are addictive.

Big up to all those iPods, iPhones & MacBooks - you rock!

Lunchtime View

2011-07-21T00:22:00.003+01:00

Lunch-time is gym-time.

Beside the usual dumbbells the mid-day jog on the treadmill gets spiced up with an additional dose of the almighty Tour de France.

The world most popular cycling race is better than ever. It has been a while that the competition was that open.

There are so many favourites around these days. Great for cycling and great for me as it does not get boring on lunchtime.

RUNSSEL MOVIE WEDNESDAY: Pietro has the Funk!

2011-07-06T23:00:00.002+01:00

Italian director and film editor Pietro Malegori just released that beast of a clip.

Nowadays singlespeed cycling is kinda mainstream. This little documentary on a italian version of the guerilla-style Red Hook criterium in Milano just shows the original spirit of this cycling subculture.

I certainly can not get enough of it...

Commuting

2011-06-29T20:54:00.002+01:00

Cold rain was hitting my face as i opened the main entrance door to step out of the office tonight. Summer in Ireland is a bit different.

My commute from work was different aswell.

And as i had to bring my mobile phone back home with me i thought i entertain my readers with some fancy shots of my little 16k commuter jog in the rain.

Enjoy...

Wedding Days

2011-06-27T00:16:00.000+01:00

The wedding season is in full swing.

Second wedding in 2 weeks - More to come...

Meanwhile in Tesserete, Ticino...

2011-06-22T13:31:00.000+01:00

RUNSSEL MOVIE TUESDAY: Kilian's Quest

2011-06-14T22:17:00.001+01:00

If you haven't heard of Kílian Jornet Burgada then it is about time. The "Wonderkid" of Mountain Running is a legend of it's own.

For his relatively young age he has an incredible talent for long distance trail races. His impressive 3rd place finsh at the infamous Western States 100 last year brought him world wide fame.

His sponsor Salomon knows how to sell Kilian and his adventures. After running the Kilimanjaro he takes on Mount Olympus. I can't wait for the full movie...

The Story

2011-06-08T20:48:00.001+01:00

"So what’s the story with your running?" was a question that I had to face a good few times in the last couple of weeks and months. "Nothing major really!" would have been the usual answer to that question.

After my DNF at the Rotterdam Marathon I took some time off to give the body a proper rest. I was drained out physically and mentally. Nevertheless the break did not last too long as the impatience to go out and do sports was just too big.

Since my preparation for the Boston Marathon in 2010 I had problems with my left leg. Compartment syndrome was the first judgment the doctors made. Lucky enough that was not the correct examination. All the different tests took a good bit of time and to find zero after all was kind of disappointing to a certain extend.

I went on and focused on stretching to get my tense legs going. It got better and I increased the weekly mileage which felt fine. My stay earlier in the year in Kenya was great as always and the training down there just flew by without any major trouble. I got a few treatments by a Dutch friend who is working solely in Kenya as a physio. He figured out that my hips and legs are exceptionally tight. As he did his best to get me flexible onlookers such as Florence Kiplagat or Hilda Kibet had good fun and could not believe how stiff one body can be. Thats Mzungo style!

So I went on with Physio treatment when I came back to Ireland. All with the focus on my left calf and the soreness that was in there. Weeks and months flew by. The problem got less and came back in a weekly rhythm. No fundamental change set in. I was sick of being unable to run pain free and contacted a number of people in the local running scene. One came back to me and suggested a certain osteopath. That kind of treatment was absolutely new to me but my friend convinced me to give it a try. He was diagnosed with shin splints and the osteopath found out that it was a misbalance which caused the trouble in his legs. Anyway he is just ran his PB over 1500 meters and also the treatment Mark Smyth gave me did the job.

Amazing to see how he looks at the body and the problems he recognized with mine. A twisted back caused all the mess in my left leg. The reasons and solutions he discussed with me made complete sense. The only dilemma was the aftermath - Pain and Noise. At the end it was me walking out of Marks clinic relaxed as never before.

I took it easy the days after the treatment and saw Vinny Mulvey for another treatment the other night. Great to chat with a experienced athlete and physio about the struggle I had. As Vinny was out with injuries for a while he knew where to work my body. The hips and lower back was the focus for him as he put me through another journey to the pain-land. It was worth it as I can tell by now. The pressure is nearly gone out of my legs and running feels relaxed and pain free again. A feeling which I did not had for a year.

Game - Set - Steroid

2011-06-05T18:36:00.002+01:00

While watching a thrilling Roland Garros final today i came across a nice little blog with the offensive name "Tennis has a Steroid Problem".

Quite interesting to browse through the site. Lots of undefined statements but some really interesting bits questioning the "all white" business and keep one wondering why cycling is the only sport which get's lot's of attention from the WADA.

A detailed read puts a some question marks behind Nadal's dominance and the current set-up of world tennis.

Worth a read!

Welcome to the RUNssel family - Nike Zoom Streak 3

2011-06-01T22:38:00.000+01:00

RUNSSEL MOVIE TUESDAY: The Life of Don

2011-05-31T20:47:00.003+01:00

The glory days of Tim Don may be over. World Champion Titles in Duathlon (Alpharetta 2002), Aquathlon (Gamagōri 2005) and Triathlon (Lausanne 2006) show what a versatile athlete Tim is.

A 3 month ban after he missed three out-of-competition drug test in 2007 and Brett Sutton as a former coach make him also a controversial figure in the multisport business.

Specialized just released a great piece about Tim's Training in Stellenbosch. Great pictures paired with Tim's Geezer accent makes this 7,5 minutes piece a must watch for all endurance fans.

Dublin Derby - Rovers beat Bohs

2011-05-30T23:04:00.000+01:00

Glendalough Green

2011-05-29T17:11:00.003+01:00

Cycling in the Wicklow Mountains is also coffee and cake at the legendary Glendalough Green coffee shop in Laragh. As the place is THE halfway stop for all cyclists moving around County Wicklow its definitely the only coffee place in Ireland where you are going to see more people with cycling shoes than normal ones.

It goes without saying (or blogging?) that we stopped there today for great carrot cake and delicious coffee - Serious refill business!

Saturdays at Seapoint

2011-05-28T16:44:00.002+01:00

Dublin: 16°C, Wind: W at 35 km/h, Humidity: 55% and most important - DRY!

Visual Aids 04.2011 - Uli Fluhme

2011-05-23T22:26:00.000+01:00

"Self-Shot" on top of Corte di Neggia by Uli Fluhme - Nice one!

Paul Kimmage - Rough Ride

2011-05-21T17:32:00.002+01:00

Just finished the "mother" of all drug-abuse books. Ex-Professional Cyclist and now sports writer Paul Kimmage's insight is probably fresher then ever.

The book that was first published in May 1990 gives every reader a great but shocking view behind the glorious world of professional cycling. A book that leaves you with lots of questions but also answers to astonishing performances.

Rough Ride - Fresher than ever!

Kwa Heri Sammy!

2011-05-16T21:21:00.002+01:00

So many things are already written and will be. When i heard the news this morning i was deeply shocked and could not believed what had happen. Throughout the day it became pretty obvious and the news-feed in Facebook and twitter never stopped - Samuel Kamau Wanjiru is dead.

His tragic accident was the latest addition to several non-running related news surrounding the outstanding racer. Sammy was probably one of the most talented runners at his distance. With 24 years his best race would just have been ahead of him.

Rest in Piece Sammy!

In Pictures: Hessisch Holiday

2011-05-15T19:21:00.000+01:00

Post from Hamburg

2011-05-07T14:20:00.002+01:00

Triathlon Training Nr.27 (June-July 2011) magazine arrived in today’s post and includes a feature I wrote on training in Kenya.

Get your copy!

True love never dies!

2011-05-04T20:10:00.000+01:00

Sometimes it is weird how i loose interest in shoes and then suddenly feel the love again. One prime example is this 2 year old pair of Nike Zoom Streak XC. I bought it as a 30$ bargain at the Expo of the Gate River Run in Jacksonville. I forgot my pair of racing flats at home while training in Florida and had to get a fast and cheap solution to run the 15k.

Since the race i haven't really used the pair that much but after a couple of outings in the gym i really liked them again. Some runs later i have to say that i am really amazed. The plain shoe is fun on and off road.

Our love with last forever, true love
True love never dies!
We'll always be together.
True love.

In Pictures: Catalunya

2011-04-29T19:37:00.001+01:00

Cafe con Leche y Bocadillos

2011-04-26T17:11:00.004+01:00

I’m just in the door after a 3 day excursion to striking Catalonia. What was meant to be an escape from irish weather was only a change of scenery with nearly the same conditions. We basically brought the weather with us.

Overall it was not too bad and we got a solid amount of miles in. Cycling around our base between El Perelló and L'Ametlla de Mar was brilliant. The roads are quite and in great condition. Used to irish roads it felt so easy and smooth.

Nearly nobody seems to be driving or cycling in that area so it was even more enjoyable to go out and enjoy the scenic climbs. All the little towns with their typical cafes and bars made the rides even more enjoyable. Probably the first training where I come back heavier as I went.

In Pictures: WAR 2011 - Wicklow Adventure Race

2011-04-17T22:10:00.000+01:00

In Pictures: Rotterdam

2011-04-12T09:33:00.000+01:00

Racereport 2011-07: Rotterdam Marathon

2011-04-11T21:08:00.000+01:00

It is not easy to assess the situation. Excuses are easy to make and do not help anyone.

Yes - It was hot. Yes - I did not feel great. Yes - I drank to much and Yes – my head was not up for a marathon in they way i wanted it to be. At the end i have to be honest to myself. At the moment i am not up for a marathon. I am not up to take the pain that i need to for 42k – that’s it.

I wanted to get a good time in a race i really love, on a course that is fast and fair. I made it to the startline well prepared. The training could have been a bit better but overall i thought i am fit enough to break the 2:45. Just from the start i was running in a good group. Some dutch elite women had a really good pacer and i enjoyed the freedom of that well paced group. Just after the half marathon mark when i had a little low my head gave in and stopped my legs. I never question the situation and gave up.

The lady at the aid station gave me one of the Pacer Water bottles and i jogged back to the Erasmus bridge where my dad was waiting anxiously. I was empty and disappointed. The pressure i put on myself was too high and i forgot to enjoy what i love to do – Running.

Rotterdam -2 Days

2011-04-07T21:22:00.004+01:00

Top - Kilometer 1

Middle 1 - Thanks Hendrik

Middle 2 - Thanks Ian

Bottom - Thanks Uli

Visual Aids 03.2011 - Kristof Ramon

2011-04-04T22:41:00.000+01:00

Kristof Ramon is one of my favourite Cycling Photographers. He just shared some shots from yesterdays Tour of Flanders.

Unique pictures capture the raw beauty of a unique race. The picture above shows Team Sky's Jeremy Hunt after the race. Tough race?

Achim-Achilles.de

2011-04-02T10:46:00.000+01:00

My latest article in the german RUNNING magazin just got re-published on the website of the infamous Spiegel Running columnist Achim Achilles. Thanks for that!

RUNSSEL MOVIE MONDAY: Kickflip Ingvar

2011-03-28T22:58:00.001+01:00

Bike Boot Sale

2011-03-27T21:06:00.002+01:00

I am clearing out the shed. Just have a look at BikeBootSale and check out some equipment that is up for grab! It is hard to sell some of that gear but i do and did not really use the stuff.

In Pictures: AC Cesena vs. Juventus FC Torino

2011-03-27T00:09:00.001Z

Racereport 2011-06: Larne Half Marathon, Northern Ireland

2011-03-19T22:04:00.003Z

It was one of those days when you question everything.

The training miles are flying by at the moment and running is just pure fun for me. After a change of diet (Thanks to Orla) my stomach problems are history and the form seems to come by nicely. I felt great while warming up on a beautiful sunny day in Larne. My expectations on the race were high. After last week i knew that i had a low 1:18 or even a high 1:17 time in my legs. My Half Marathon PB (01:18:32) was about to fall - i was confident.

On a day that could not have been better for running i catched a nice group just after the 2 Mile Mark. As we were running along the impressive Causeway Coastal Route everything felt so easy and relaxed. The group was a little hoover. We catched guy after guy. As good as possible i was drafting in the middle of the pack. Shortly before the half-way mark the route turned away from the coast. A long "grinder" was on the agenda and the tempo suddenly did not feel easy anymore. I could not hold the group and on top of that i got stitches.

This part of the course was the crucial one for me. The next couple of kilometers were just uphill with some short steep enough climbs. My legs could not respond to that and the stitches got worse. I could not get any leg turnover and tried to relax on the long downhill back to the coast road.

As the stitches went on. I had to stop for a walk to be able to breath again. After that my motivation was gone and i made the best out of it running home with a miserable 1:22:01.

Time to reset the central governor - Rotterdam 21 days...

RUNNING Special 02/2011 - Am Puls der Erfolge

2011-03-17T00:00:00.001Z

Since last week RUNNING - Das Laufmagazin, Special 02/2011 is available. Some of my shots together with an article on Iten, Kenya can be found from page 32.

Go and get your copy!

Welcome to the RUNssel family - Nike Pegasus 27

2011-03-16T21:43:00.002Z

Racereport 2011-05: 37th Stracivitanova, Civitanova Marche, Italy

2011-03-14T13:54:00.004Z

I do not really know what my three moroccon friends where telling the organisers. Properly they threatened them to blow up the place. At least what they were saying, in a typical italian style "discussione", worked for me at the end. I got a bib-number and was allowed to run the race.

When running a race in italy you have to be associated with the Italian national athletics federation (FIDAL). As i am not a member of a italian club it was hard luck for me in this case. "Fuori competizione", out of competiton, was the solution for me on this foggy and chilly morning in the trashy sea-side town of Civitanova Marche.

Together with 2.500 "corridori" a bunch of "local" kenyans and morrocons lined up for this "Mezza Maratona". After a stunning long run around Cesena on satuday morning i wanted to use this half marathon to work on my pacing. The two loops around Civitanova where not spectacular but i was happy to get a fast long run in and shape up towards Rotterdam in 26 days.

The race itself went OK. As the legs and head were tired from saturday it felt a bit like the second half of a marathon. Most of the time i was running on my own which was not easy. Shortly after the 17th kilometer mark my Garmin was tired as well and switched off. The results are not up but i think i came in with a high 1:18 time.

Beside the great goodie bag (see picture above) the finish line feed station was something else. Great local food made me forget the run in seconds. And again my three morrocon friends helped me as they motivated me to stride out with them along the sea front. In my head i just had one desire - molto veloce back to the cibo and vino.

Italia ti amo!

Visual Aids 02.11 - Andy Alfaro

2011-03-11T23:36:00.001Z

The California International Marathon is history since the 5th December 2010.

I just came across this great picture taken by Andy Alfaro. It shows Canadian Marathoner Dylan Wykes celebrating his 2:12:39 win. More than a feeling?

Racereport 2011-04: Ballycotton 10

2011-03-06T10:02:00.002Z

As we opened the door of the local coffee shop the girl behing the till was asking "How did it go?". Shane replied with the usual irish "grand" but my answer was not really what she was expecting "Two shits and a puke!"

I get the funny feeling that the 10 Miler in Ballycotton is not my lucky race. 2 years in a row i failed to make the startline. This year i made it .At least good for a start.

After going comfortable and controlled through half-way in low 28 minutes i was expecting to finish within 58 minutes. My stomach had another idea. 2 stops and a final stop to get the breakfast out was too much. My stomach cramped up and i had to jog home from the 7 Mile Mark.