Cologne 226 finished (Ironman-distance)

My first long distance triathlon (aka Ironman) is over! I have finished the 3.8km swimming, 180km cycling and 42km running in 10:22:59 hours.

I am happy about that. What I find strange is that I would love to go running, cycling or swimming just today (started writing this 2 days later). I am feeling very good despite the fact that I had lost 4.5kilos on this day. That is alot considering I had only weighted 68-69kilos.

Anyways... 2 kilos are back on already and I can't stop eating. Surprisingly I don't want to have icecream or any other shittier stuff. I am eating loads of pasta with red sauce (just had a plate of pasta and a pizza) and veggies and fruits all day long.

What also makes me very, very proud is the fact that my ironman race got PETA 520€ and hopefully made people think more positive about vegans, sports and power.

After the transition from bike to run I have taken my "Veggie Athletes"-vest, which also hads a PETA and Alles-Vegetarisch.de- Logo on front. People seemed to be curious.

The race: I got to the Fühlinger See at about 6.20 on sunday morning, went to my bike, checked in my transition2 bag (running equipm.) and tried to get ready (dressing, toilettime). I was happy about crapping 4 times before the race. I was also happy about solid crap again. The 3 days before I felt ill and my crap was not always solid (may sound strange, but liquid crap will make your body lose loads of minerals that are very important for races over 3 hours). Crap is a reliable indicator for health.

After checking in I met my friend Sebastian Ueckert, a fellow hardcore dude, who also wanted to achieve that goal of being an Ironman. My clubmates also came early that morning to see the swimstart and lend me a running watch. Thanks!

Somehow I was not very nervous anymore. We got to the starting line and I still had 3 minutes.

We started 5 minutes after the professionals, so no fireworks for us, but that didn't matter as I just wanted to swim. We had to swim up the whole regatta course then almost fully back. I got off the water after 1:08. I was glad! This was my first time transitioning at a long distance triathlon so I didn't want to be too quickly to forget anything and stayed calm. I got on the bike and after 20something KM I started talking to an elder ironman with much more experience. I needed to talk a little. It was cold (10-11 degrees Celsius) and my hands were freezing. He had gloves but I couldn't even take the gels I was offered at the food stall due to my hands unable to grasp. I also needed to wee so I asked him if I could do that while sitting on the bike. Then the motorbike overtook us and gave him a yellow card for blocking me. I wasn't blocked by him at all, because I didn't want to overtake. The street was big enough for other to overtake us, but anyways...

we had to speak to the referees and in the end it was alright. I don't know if this has to be that strict for hobby triathletes likes us, but whatever...

I did quite a big part of the 180km together with that dude. After a while another dude from Poland also cycled with us and it seemed as if he did not know about drafting, because he always sucked on us or basicly anybody else, so that I even thought I could do that too for a few meters. On some races you are allowed to do that, but generally in germany that is forbidden and you can get a penalty.

Sometimes I have seen my friend Seb and we tried to shout encouragement to the other.

The cycling course went from the very north of Cologne along the Fühlinger See to the city centre of Cologne, near the dome and to Köln-Deutz. In Deutz I placed my bike, took my running gear and started running. I was happy to see my supporters even following me a little and filming and taking pictures. The weather became real nice, around 23 degrees I guess. Ininitally I wanted not to eat much during the run but rather try to drink coke (I don't drink coke at home at all) as many of my experienced clubmates do it this way and even I cannot refrain from the fact that coke while running seems supportive. I also had pretzels, bananas, water melons, water and vegan energy gels from carboo 4 u. The first of the 3 14km laps was good, on the second I started becoming slower and around 20km I did not really want to continue running, my muscles became sore. At around 28-35km I got stitches on my right side so I had to slow down a little. After km 37 I needed to speed up again and so I did. My body felt alright and I overtook quite a few people on the last kms. The marathon took me 3:44h, which is alright and about what I have calculated but slower than I had hoped. 10:22:59 h in total is great for a first Ironman! I went to the chill out zone to relax and eat a bit but I wasn't as hungry as usual. From there I head to the massage and it was a good decision as I was first in line. 20 min of massage is like heaven after a race.

Next up we decided what and how to do next. Had to grab my bike, my bags, etc and that took a long time. Then we also had to find the bus shuttle that brought us near our cars (not too near though and I had waited for them to pick me up after 8 minutes of walking.

I am glad I got friends that supported me on that special day. I know that some people got inspired to do more sports on their own and hopefully many people thought critically about the shit they consume and the bullshit patterns of dietary in their heads.

It was a nice run, a nice day, with even nicer persons and a nice meal at Jade Imbiss in Düsseldorf after the race.

Today is day two after the race and I do feel really good again. Found this interesting article yesterday:

http://www.vegetarismus.ch/pdf/Wirnitzer_Handout_TR%20Kongress_2008.pdf

Friends of mine that got into sports before veganism said that it seems true for them. I don't know as I am vegan for 16 years now, which means long before I have started endurance training, but well... if there's only 50% truth to it then everyone should consider a vegan diet even for a better workout efficiency.

There's a new vegan catering company in the Ruhrpott run by real compassionate people.

Check it here!

Training August 20th to September
20th: 59 km cycling to Herne and back
21st: Stability and power Workout + Ropeskipping
22nd: 3.3km swimming
23rd: 25min running, 40min swimming, 26min running incl. 3 sprints
24th: 22km running in 1.41h incl. 73min almost half-marathon pace
25th: 111km cycling in 3.30h
26th: 45min running, 36 min yoga toning and stretch
27th: 1.5h cycling on ergobike
28th: Restday!
29th: 30km to Herne (morning), 42 min running (noon) incl. 2x10min halfmarathon pace, 30km back home
30th: 2.4km swimming
31st: Restday
1st: Srpint Triathlon in Cologne (First day of Cologne Tria Weekend) in 1:26h
2nd: Long Distance Triathlon in Cologne (second day/ PETA Donation run) in 10:22:59h
3rd: Restday
4th: Restday
5th: easy 1.3km swimming
6th: easy 45 min cycling on ergobike, then sauna
7th: ca. 1km lake swimming
8th: 20km cycling incl. 3 sprints, 3km running incl. 3 times fast for 1min
9th: Olympic Triathlon in Xanten in 2:22h
 

Vacation to Flufffest/ Austria/ Italy + moving/ Training July 19th-August 4th

Long time no post. We had to move out of our old apartment into another own I am buying. So we really had to struggle to bring everything from the old apartment to the new until friday July 20th, because that was the day we wanted to leave for Flufffest in Rokycany/Czech Republic.
It is always nice there, the food on the fest is 100% vegan and the variety is amazing. From raw cakes, over french fries to chili con soja and pancakes.
I have really liked the raw cakes and little ufos which seemed to have a lot of energy, comparable to these here:

My friends Max and Dominik sold their zines again and had the idea to form a running group for saturday and sunday morning at 9. So yeah... on saturday I had to lend one pair of shoes to Chris from Oslo and so we were 9 people running and working out a little. Best way to start the day. After this we had breakfast. I have brought my Babymüsli, which I have prepared with boiled water.

Max upgraded it with sunflower and pumpkin seeds and nuts I think. I also chopped a banana and made it a delicious yet healthy and vitalizing breakfast since I had 3 hours to ride on my bike. I always like to ride on the calm streets of Bohemia: Hills, fields, forests... and just a few people.

Bohemian fields

I rode my bike towards Kralovice and then thought I could just try to get to Pilzen from there and then back to the Flufffest. Right outside of Kralovice I have seen this here:

Marianska Tynice (a former pilgrimage)

I had moved on towards Pilzen and had to cycle through Plasy. It was like 6 min downhill and I had passed another monument:

Kläster Plasy

I went on towards Pilzen, read a map to see where to go and cycled further on.
10 km before Pilzen it rained so hard I wanted to stop. 2 min later I had a flat tyre and had to stop to change tires. It had gotten very cold now and the rain on my skin and not moving much made it even worse.
I even called my friends to ask them to pick me up until another cyclist passed me by, so I went on my bike again and cycled off. The raining became less after the 20 min I had waited. I got back to the festivalsite after 93km with ups and downs. haha

This is part I

Training Aug 3rd to 19th
3rd: went running to the swimming pool forth and back (2x35min) and swam 3.5km
4th: played a show in cologne with my band and did some yoga before
5th: Olympic Triathlon in Sassenberg (1.3km swim/ 74km bike/ 20km run) in 2.19h
6th: 2.30h cycling
7th: 1.12h running, 3.5km swimming
8th: forgot to write it down, perhaps resting oryoga or strength exercises
9th: 2.05h cycling, another 23min cycling later on
Tapering for the Half-Iron-Distance Triathlon:
10th: 40 min swimming (open water) with my Tria Club Buddies
11th: 45 min running
12th: 101km cycling in 3.10h
13th: 36 min toning and stretch yoga
14th: 50 min running incl. 3 sprints
15th: 2.4km swimming, 1.30h cycling incl. high intensive intervall training (8x20sec/10sec + 10x20sec/10sec + 8x20sec/10sec)
16th: Ropeskipping + power and stability exercises
17th: 30 min cycling, 14min swimming, 20 min running at 6-Seen-Platte with my Tria Club Buddies
18th: Half-Iron-Distance Triathlon in Hückeswagen (2km/74km/21km) in a hilly environment in 4.32h, slow jog later on
19th: cylcing slowly with my uncle to my nieces birthday: 20km forth and 22km back plus 2km running because my bike had a puncture

Win a "Veggie Athletes" Shirt or order one!

PETA2  has a feature about me. Post your comment there to win one of the "Veggie Athletes" shirts!
You can also order the shirts from Alles-Vegetarisch.de and get a discount there after your next race (in case you're wearing this shirt).
So yeah! It is on! Spread the word, do your best!


Training March 13th to 19th: a week to regenerate
13th: 3km prework swimming (incl. swimexercises)
14th: running for only 56 min, then sauna
15th: 1.07h cycling, then 13min running real fast
16th:3.4km swimming

17th: 2.06h cycling around noon. Later playing a show with H2O, Madball, Devil in me, Strength Approach, Deez Nuts but couldn't see all the bands myself, because my daughter wanted to attend a Casper show with me and it was really amazing! Thanks to Ben for letting us in, although it has been sold out.


18th: 1h mixed strengthening workout, then 70 min running incl. sprints, loads of stairs, some jumps, pretty fast
had a big brunch later this day. amazing weekend!

19th: 48 min cycling outside hile the sun shone, then 30 min on my fitnessbike and stretch Yoga.

Here's a short video that had been made on the Rebellion Show on March 17th with Toby H2O and Freddy Madball in order to support the HHF, the organisation I also try to help out a bit.

"Easy to make" recovery meal/ Training March 5th - 12th

Mixed salad, mexican veggies, hash-browns, tofu, wheat germs, sprouted quinoa seeds, nutritional yeast (as in the big jar), soaked in buckwheat (in the bowl to the left) and a bloody orange for dessert. Easy and fast to make, yet a nice recovery meal (actually I ate two portions of this and had 2 wholegrain breadrolls before)

Training this week:
5th: mixed exercises for power with swissball, weights, own body weight for 75 min, then sauna and in the evening 75 min running.
6th: 2,4km swimming from 6.45-7.45 incl. some sprints
7th: playing football with my friends for 90 minutes here
8th: 70 min running incl. 3 sprints, then rehearsal
9th: power yoga 17 min, 2,8km swimming, stretch yoga 17 min
10th: 90 min running incl. spirints, exercises and high intensive sprint intervalls, 19km in total
11th: 5h cycling (144 km), then climbing at the "Bergwerk" (Which means "mine", it used to be a coal mine) in Dortmund here

"Veggie Athletes" Shirts available soon

Here you can see pics of the "Veggie Athletes" Shirts, which will soon be up for sale. More info will follow soon and on the website of Alles-vegetarisch.de.

Girlshirt backside

Girlshirt front

Tanktop backside

Tanktop front

shirt backside

shirt front

Meanwhile you can check their webshop anyways, as it is just great!

Training sat-tuesday
On saturday noon I started to ride my fitnessbike at home for 30 minutes and later on I went into the gym to do indoor cycling. Unluckily the instructor was sick, so I went on the fitnessbike there and on the rowboat machine. In the end I have spent 1.40h cycling + some more minutes rowing. Almost two hours of sports.
On sunday me and a friend wanted to go running at the Schloss Burg in Solingen, but we just walked around, did a tour in the castle, which is one of the best presevered ones in the west of Germany and then went drinking a tea. Later on I was trying to move a piano (X-mas present for my daughter) from the other stret to our house, but we couldn't. So we went eating at Cakes 'n' Treats in Dortmund again. Had a nice Hawaiiburger. Picked up my daughter later this evening from her friend in Dortmund and drove back home. Had loads of stuff to do for the X-mas party at school as well as the usual stuff for the week, so I ended up doing NOTHING! Crazy, but yeah... muscles can only grow in a period of resting.
On monday I ran to the dentist of my little one with her (her on a bike). In the evening I cycled to the gym to go running on the treadmill, but it had been shut down. No nice gym in my hometown anymore. Shiat!
Cycled back and went on my fitnessbike for another 30 minutes. So in total I did 1.10h on bikes and 40 running.
This tuesday morning I went to the pool near the Centro "Aquapark" where I usually swim on tuesdays, but that one was closed, too, due to a control of the whole building. Went as fast as possible to Herne to swim in the Südpool. Could only do 40 minutes before heading to school. At school I also did the sports around noon with a big group of kids and showed them some exercises with swiss- and fitnessballs. Was much fun. After that I had to grab some food and prepare for the X-mas party. Before getting home from the party I was happy to get some nice white cherry chocolate from my girl. It is very delicious.

I guess all of them are tasty but the right one kills it!

 I had friends coming to help me moving the piano from the other street to our house, but I can tell you it wasn't as easy as here, although we were four persons. It was heavy as f***. Thanks to my bros Ingo and Kiki and my uncle for helping me!

I have been wham-ed at indoor cycling

Shit! It had happened. I have been semi"wham"-ed earlier this week when my daughter came home singing this shitty "last christmas" song, but I have been full on "Wham-ed" by my cycling instructor a few hours ago. She did not really want to play it, but some dude wanted to here it, so I got "wham"-ed there. Shit! Game over!

Anyways... I did 45 minutes of swimming yesterday morning before going to school and that wakes me up!
There was a time when 25 minutes scwimming before school left me very exhausted but now it is refreshing to swim 45 min in the morning.

Found these two interesting links:
Dave Noisy about vegan cycling
Vegan Tour de France cyclist

I have just picked up the "Veggie Athletes" team shirts. Will be for sale through alles-vegetarisch.de soon!
More Infos will be posted here!

Weekend training and watching my favorite movie again

Since I couldn't convince myself to leave home for swimming on friday I went on my bike on saturday morning to go swimming. I did 2km following a training schedule for offseason training. The new pool in the center of Oberhausen is nice, due to a fast swimmers lane. 

The usually divide the pool into lanes, which makes it easier for swimmers with ambitions.

After that me and Britta had to leave to donate blood to check if we fit to donate bone marrow for a little girl from Bochum called Greta. Our incorporated association "The Hardcore Help Foundation" had donated 50€ for everyone who let the DKMS (organisation that checks the blood compatability) check their blood.

Team HHF: Anett, Patric, Phyllis, me, Britta, Rico  Pic by Toni BDHW

My little one couldn't join us due to a Badminton game she had to play.
From Bochum we went on to Wuppertal to meet friends and have dinner. Initially me and my bro Firat wanted to go running , but then we waited for the food and somehow we just ate and were too full to run afterwards. So we started watching my favorite movie "Night on Earth" by Jim Jarmusch which I hadn't seen for the last 6 years, so watching it was great amusement!

On sunday I was very tired still due to less sleeping last night, so I did not do much apart from 1.15h cycling (Ergobike and outside) plus 1h of weight lifting at my gym.

Gasometer OB

Monday: Did a 1.10h, nice 14km run along the Rhein-Herne-Kanal in Oberhausen towards Duisburg passing the stadium of Rot Weiß Oberhausen and the Gasometer. I might only stretch now. Good night!

Much pasta and running up the hill

In the evening when I came back from Soest, I needed to do something different again, so I have lifted some weights after warming up on my fitnessbike. In the end I sat on the bike for more than an hour and did a ca. 40 min workout.
I wanted to check whether my climbing skills really improved so I went climbing to the neoliet in Mülheim/Ruhr.
I did my first two 5+ climbing routes there and felt very happy. Me and my daughter made some pasta. We took some readymade, but tasteful veggie bolognese

Rossmann Organic Veggie Bolognese

from "Rossmann", added melting vegan cheese from "Cheezly", field salad, wheat germs and nutritional yeast flakes. Yummy!

Still I wanted to train my endurance this day, so I've cycled on my ergobike for 1.20 h but very calmly, putting my laptop on the handle bar.

This sunday morning I went 25 min. on my bike to meet some triathlon teammates who wanted to run up a hill. The wind was very very strong and something flew in my eye. Due to wearing contact lenses I had to stop and cleanse my eye. So in the end I missed my teammates by a few minutes and tried to run after them but I wasn't familiar with the route to the hill they wanted to run up. So I took at least one wrong turn and had to run the Schlackeberg (how we call this slag heap) up on my own. It was still a billiant thing to do. The earth under your feet, the wind pushes your body, you can feel all natures energies.
Got back to my bike ca. 1.55h after I left it at the meeting point. The cars of my teammates weren't there anymore, so I had trained longer! Yeah! haha
Had to cycle back, since my little one wanted to go Ice-skating with me.
For lunch I took last days remaining pasta, added spiced oliveoil, redpepper, tofu, field salad, vegan cheese (cheezly), sundried tomatoes, wheat germs and (nutritional) yeast flakes, to make up a healthy and tasty meal to recover. Dessert was a kaki.

Amazing!
Might have to do some stretch yoga this evening....
My daughters friend called us, couldn't make it, so we just stayed home. Time to chill is good!

Gran Canaria Part II

On our third day on Gran Canaria I went for a little more than an hour running, but up and down loads of stairs and the dunes. I swam a little in the atlantic ocean and in the pool with my daughter.
In the evening I did some more exercises with bodyweight and Thera bands. I can recommend this book especially for german speaking pals, when it comes down to muscle strength training for triathletes:

On this day I also went to "Free motion tours" (http://www.free-motion.net/en/free-motion-bikes-tours-bikesports-gran-canaria) to sign up for a 70km roadbike tour.
So in the morning I went the almost 3 km to their shop. After setting up the bikes (most work was already done), we started. We went up to the mirador del tunte, towards fataga.

The route got high up. The description of the tour is here: http://www.free-motion.net/en/tour/winter-schedule/fataga-santa-lucia-roller-coaster 
When you look at the pics you can see how beautiful the inner parts of Gran Canaria are. It looks alot like the Grand Canyon.
The "Free motion" staff is very kind and professionally working. I would definitely ride with them again! Our tourcrew also made up a great atmosphere. I even met some other german teachers who live near my city.
After coming back from the tour I decided to keep the bike for a while and drove home with it. I brought it back in the evening and ran towards my 2 girls who were on their way to Playa del Ingels where I dropped off the bike. We met there, ran through the "city" and one of the ugly malls. Later on we decided to walk home through the dunes along the beach, but couldn't swim in the ocean. The waves were just too high and the wind stormy. So we walked for almost 2 hours through the dunes and I could finally feel my muscles. We got home shortly before the pool wasn't accesible anymore, so I just dove in to cool down.
The next morning started off with a refreshing 1h run to and along the beach. I did some running exercises and ran barefeet on the sand. Felt really good!!! Did another 2*10min swimming in the pool later on before we took the bus to the airport and left for Germany.
Training and chilling at the end of october in such a warm climate felt really good and I definitely consider going there next year again. Goodbye Gran Canaira, hello again, Germany!

Vacation: Gran Canaria Part I

We have played a show in Leipzig with my band GetItDone (https://www.facebook.com/getitdonehc).
We went to the Fleischerei (vegan deli, pretty good) before the show at Conne Island. I didn't do much training apart from the usual jumping and shouting on stage and some exercises on that day.
But Micha, Rico Ironmind and me agreed on swimtraining the other morning at 8. So we went for that at the pool "An der Elster" (http://www.sportbaeder-leipzig.de/index.php?page=28) which has a really nice 50m lane. Very new pool, so quite clean. Enjoyed it!
Since I have decided quite spontaneously to go on holiday to Gran Canaria, I went looking for cheap flights, a cheap apartment for me and my 2 girls with a pool and not too far from the sea. After picking everybody up, my bandmates dropped us off at the airport in Cochstedt near Magdeburg. Such a small airport...never seen one alike.
So yeah... we got to Maspalomas and almost everything looked strange. No towncentre, just apartmentcomplexes and hotels. Well... the weather was nice, when we landed, around 24 degrees, slightly cloudy, but much better than in Germany. So what have I done there? Meals: Not too good for a vegan. I have bought stuff to cook everyday, tried to buy as much fruits and veggies as I could (but not much to be found at the small local shops). So well... had baked beans or red sauce and pasta most of the days.

But waking up, watching the beautiful sun and diving in the pool felt really good!
So what else did I do?
On the arrival day I only went for more swimming in the pool as I had my training done earlier that morning in Leipzig.

The next day I went for a short run (6,6km) in the morning and then into the pool, did some exercises with Thera bands and another run in the evening (6km). Fine! Found out about some bike rentals, so the next day began with running 8km (incl. 3x1km a little faster than 10k racepace), then swimming in the pool directly afterwards. I also went to the bike rental (http://www.linosbike.com/site/?page_id=30&lang=de) and got myself a decent roadbike for 18€ a day. Initially I have wanted to drive to the capital of Gran Canaria - Las Palmas - but the bike dude, told me I should rather go somewhere else. So I had to convince my girls to not go to Las Palmas this day and go on a bike tour with me instead. So we rented more bikes and just drove around Maspalomas and Playa del Ingles. Got to a botanical garden and saw a plant of cotton for the first time in my life. We also went to the beautiful dunes of Maspalomas, that are totally worth the trip. Even my shitty cellphonecam can capture the beauty of this:

Bikeriding, dunes in the back!

Los Toros! Had been great fun!

I guess I just fell down! Riding the bull was the only non-vegan act I have done!

We cycled back to the apartment an eventually dove into the pool a few more times in the evening at the apartment.
The next day I had to bring my bike back, so I decided to get up early and cycle from Maspalomas to Puerte de Mogan. Almost 70km in total, so a nice start for the day. I dove into the pool again, ate alot, we brought the bikes back and head off to Las Palmas by public bus.

We walked through the city and finally saw a few older buildings and real cool park near the swim stadium, where many runners trained and another "muscle beach" was situated so I did a few exercises. Nice! Back to the apartment, diving into the pool, eat and sleep!

Holidays on Gran Canaria...

... but that doesnt mean that I am not training. Cycling down here is wonderful!
Images and more info on Gran Canaria will be posted within the next few days!

This weeks training and BCN this weekend! Yeah!

The monday I didn't do much, just some workout exercises and then toning and stretch Yoga!
On tuesday I went to my new gym again and there I ran for 25 min on a treadmill and then I did the Cycling II course.
Wednesday swim training with the Triathletes in Duisburg-Walsum again. Before that Britta wanted to go running with me, so I thought I could warm up a little, but due to the rain I felt really cold... But 25 min of smooth running is nice!
Today the sun shone bright, so I though to myself I could just ride my bike. At the weekend I am gonna be in Barcelona, so I won't have time to ride my bike.
So after school I had to get a few things done at home and then I went for a little nap. A few minutes past five I went to Dinslaken, near the Airport Schwarze Heide and back home again, to make it back before my daughter Elara comes home from training. Only 48 Km at a pace of only a little more then 30km/h. Then we went to have dinner and meet friends at Yummys (Vegan Restaurant/Cafe) at the Druckluft in Oberhausen. I can really recommend this nice little restaurant. https://www.facebook.com/pages/yummy/143422635730443
Should do some Yoga now, or at least stretch but I am very tired somehow.
Tomorrow running or swimming and then I need to pack my stuff to get to my favorite city Barcelona where I will meet up with my bro Firat to run topless to the muscle beach at 28 degrees Celsius! I can't wait to get there.

Beach workout

I love working out on the beach as seen here in St. Christina (Lloret de Mar/ Costa Brava):
I did a 3 sets of a workout with my own body weight only plus some exercises with a Thera Band.
Before the first set and after each set I went swimming into the sea for around 10 minutes.
The whole workout lasted ca. 2 hours. Then I tried to chill a little, we took some photos up on the church above the beach and later I went back to Barcelona on my roadbike and due to the traffic I made it there earlier than my friends with my van. It was 70 km along the coast. My average speed was 34 km/h, because I happened to meet a fellow cyclist after two km and together we went down towards Barcelona. Sucha  great day! Later on we went having dinner with 20 of my friends from BCN, Russia, Norway, England and Germany. We have ordered vegan sushi and rice with veggies at some japanese take away in Gracia! It was amazing! Luckily some other dude couldn't eat his whole portion so I got some more stuff to reload carbohydrates and get some protein.

Training this week.

So it was my daughters birthday today. I only did a little less than an hour of pushups, situps, weight lifting, dips, jumps, etc.
Yesterday I went swimming in an indoor pool for 2.5 km.
On wednesday I went running for 13 km in 70 minutes includingly 3 short sprints.
On tuesday in the morning I did an hour of power workout. In  the evening I went running for 23 km in total. 15 minutes warming up, 75 minutes at estimated marathon pace, 15 minutes cooling down. Then Yoga before going to bed.
Monday: running for half an hour.
Sunday: 2h hours of cycling in the grapevinehills from Saulheim to Bad Kreuznach.
Saturday: 80 Minutes of running incl. some intervalls with my daughter on the bike along the Rhine in Mainz (Mogontiacum as the Romans used to call it).

Tomorrow I gotta run 110 minutes incl. 90 minute running at the marathon pace. So better get to bed now!
Hopefully my new running shoes will get here before I leave : http://www.amazon.co.uk/gp/product/B004ILMGOU/ref=s9_simh_gw_p309_d0_g309_i1?pf_rd_m=A3P5ROKL5A1OLE&pf_rd_s=center-2&pf_rd_r=0D66V0FMCY7KXP394ZSV&pf_rd_t=101&pf_rd_p=467128533&pf_rd_i=468294