End of the year!

2013 was good, 2014 needs to get even better!

One run in early December: "Nikolauslauf" organized by our clubs athletic department (I placed 3rd overall with a new personal best of 37.55min, with least training ever!!!)

The start (me in the center)

Me and my friend Sascha placing 1st and 2nd in our age group

This is the plan I have done with the guidance of my friend Robert from the OTV Endurance Team for the days between christmas and new years, ending the year with a run in Herne called Hernersilvesterlauf

Friday 27.12	10 h	2 ½ h Mountainbike
	evening	1h power and stability at home
Saturday28.12.	8 h	1 ½ h swimming Schwimmbad SV Gladbeck
	~ 9:45 h	1 ½ h running (directly after swimming)
	15 h	Iceskating with the family
	20 h	1 1/2 h indoor cycling
Sunday 29.12.	10:30 h	3 h Mountainbike Vereinsanlage Kaisergarten
	~ 14 h	Coffee and cake
Monday 30.12.	8 h	1 ½ h swimming Schwimmbad SV Gladbeck
	10 h	Breakfast
	11 h	2 h MTB, then 25 min running

My plans for 2014:

April 12th: Bleilochlauf (Distance: 24 or 46 km) in Saalburg/Schleiz

April 14th-23rd: Training on Mallorca with Ironmario

May 25th: Olympic Distance in Hagen (with Nordtriathleten)

June 1st: Olympic Ditance Triathlon in Kleve

June 8th: Middle Distance (aka Half Ironman) in Terheijden/NL

June 15th: Olympic Distance Triathlon near Aachen (Indeland Tria)

June 29th: Olympic Distance Triathlon in Münster

July 20th: Long Distance Triathlon (aka Ironman) in Roth

Autumn: Running along the Camino de Santiago

Vegan NY/ trying to cook "Eiernockerln" + training this week

One pic from the book

Vegan NY is a set of images in a photobook shot by a friend of mine while she was in NY hanging out with parts of the vegan community in NY. The book covers different aspects such as social life, demonstrations, etc. Check it out!

I have also tried to cook "Eiernockerln", which is an austrian recipe and usually made with loads of eggs. MY grandparents came from Transsylvania and I guess while Transsylvania was part of the Austrian-Hungarian-Kingdom the recipe made its way there.
Anyways... I altered the recipe to make it vegan.

"Eiernockerl" with strawberry jam

Training March 20th - 26th
20th: Went swimming 3.4km early in the morning at the Aquapark Oberhausen
21st: Went 83 min running in total 19km incl. 10x1km in 10km racepace, stretch Yoga in the evening
22nd: 52 min running: 11km, then Yoga (toning and stretch) in the evening
23rd: 3.2km of swimming

View from the "Haniel Halde", a slag heap of 156m height

24th: 1h core training, then 100 min running incl. exercises, sprints, uphill running on the Schlackeberg (Haniel Halde) in Bottrop ca. 18.5km, also played a show with GID in Wetzlar in the evening.
25th: 85 min running incl. 4 sprints: another 18km, so in total 66km running this week + 6,6km swimming and some cycling
26th: Cruising around in town with my daughter, visiting my father in hospital, and soon some Yoga!

View to the last level of the "Haniel Halde"

"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

The last day before the Cologne Marathon

Last training and last day.
Did a 30 minutes run incl. 3 sprints, did some Yoga out in the woods and a Kneipp treatment for my legs.
Had two big meals with loads of rice today. One at home, one after picking up my racenumber in Cologne at "Well Being". "Well Being" is a full on vegan asian restaurant (http://wellbeing.blogsport.de/).
Try the saigon curry there! Awesome!

Me and Jasmin are going to be the two "Veggie Athletes" (our team) starting tomorrow!
We need more poeple to spread the idea of a healthy and fit vegan lifestyle!

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