It's been a while since my last blogentry.

I just had a lot to do and haven't found much inspiring to me that I find inspirig to share.

Well... I regularly check out this blog www.bevegt.de and I think you should do, too.

I have just came across this interesting website:

www.greatveganathletes.com

Check it for yourselves, it is definitely worth a visit or two.

My band GETITDONE! had just put out a split 7" we have released on our own and a split CD (on Lunas Records from Istanbul) with Radical Noise from Turkey. This band is damn good and amazing dudes.

Check out their video here:

http://vimeo.com/49978697 

It has been edited by my friend Engin who will soon be living in Germany so let me know if you need professional videos for your band.

My friend Firat organized a pair of Fila Skeletoes for me for just 10€. 

 

These are barefoot running shoes similar to Vibram's fivefingers.

I got a few pairs of shoes that are very light racers, but this is the second time I have purchased barefoot alike shoes.

What can I say? I love running in these!!!

This pair costed only 10€ due to the german shoe shop Deichmann throwing these out of their roster.

Amazing shoe, your feet get wet, and it is a tight and flexible feeling, still I felt safe.

Lately I have made pizzadough on my own out of memory without a scale or anything.

I took these ingredients: 

wholegrain spelt flour, wheat flour, salt, agave nectar, oliveoil, 2 portions of yeast, wheat germs, soyflour, warm water

Knead the ingredients for a while until the dough is just fine. Then leave it in the bowl under a piece of cloth for like 30 min.

Then preheat the oven, form the dough and put the dough in the oven before putting the stuff you want to have on your pizza. So the dough becomes more solid.

Then put whatever you like on to and wait the few minutes until it is ready.

A few times I only added garlicoil and tomatoes on it and added salt and pepper later on. Delicious.

I have also baked this bread.

It is totally tasty, healthy and fits to sweet and salty spreads.

The dough can also be put in the freezer and used whenever needed.

Training Oct. 17th - November 17th:

17th: 34 min Yoga in the morning, 14,5 km running incl. 4x1km fast at ca. 3.50min/km, later 17 min stretchyoga

18th: 10 min mixed exercises to warm up, later on a few exercises with Thera bands but resting apart from this.

19th: 2x 20 min running, later 2.5km swimming incl. 5x100m fast

20th: 105km cycling incl. 2 flat tyres :-(

21st: 14km running incl. 5x1km at 3.50-3.40min/km around lakes in Duisburg, later stretch Yoga

22nd: Restday

23rd: 30 min strength and stability, 55min indoor cycling, 30 min strength and stability exercises

24th: 1.30h relaxed running

25th: 1h cycling on fitnessbike

26th: 1h cycling on fitnessbike

27th: 2.5km swimming, later 45 min running incl. 3 sprints

28th: 18 min Yoga, 12km running incl. 3x 10 squats, then sprints, 6x1km fast at ca. 3.40min/km

29th: 45 min easy running

30th: 1h strength exercises, 1h fitnessbike

31st: 8,5km running incl. 4x 1km fast at 3.40 min/km

Nov 1st: 15 min Yoga in the morning 30 min Yoga in the evening

2nd: 55 min swimming

3rd: "funrun" in Oberhausen. I only partook in 3 laps: 1* 2,6km (6.30min/km), 1* 2,6km (4.15min/km), 1* 2,6km (3.30min/km), went climbing in the evening

4th: 1,6km running to warm up, then 800m fast, 10km race at the st. martinilauf in Herne in 39.00

5th: Restday

6th: 30 min strength, 52 min inddor cycling, a few more strength exercises

7th: 50 min running incl. stairs, jumps, etc. with my Fila Skeletoes

8th: 1.20h cycling on fitnessbike, incl. Intervals

9th: 2.4km swimming

10th: 1h cycling and 25 min mixed exercises with kettlebell, swissball, rope and dumbbell

11th: 35 min running, later 15 min fitnessbike, then 32 km cycling very easy with my uncle

12th: 2.1km swimming

13th: Restday... too much work

14th: 35 min runnin, 70 min cycling on fitnessbike, 10 min strength exercises

15th: Restday... too much work again

16th: 1h cycling + 1 h swimming

17th: 2h cycling on fitnessbike

Spending time in the Sauerland/ Soymilk/cowsmilk

This Blog is amazing: beVegt. They have just compiled a list of vegan energy gels. Something I had always been looking for. They have investigated on their own. Glad to have it, thanks to Daniel and Kathrin!

So I have done my first two triathlons this season. The first one in Harsewinkel and second one in Altena which is close to the eldest youth hostel in germany (also in the world?) in an old castle. The course was really hard, especially the bike course. Just up and down basically. Anyways... I have placed 11th out of ca. 70, so it was a good race, I guess.

Burg Altena

Here are the results of my team.

This weekend was the final ceremony of my 4th graders. We spent two awesome days in my hometown Oberhausen incl. swimming at the Aquapark. I was able to look after my kids but still swim 3.3km. Early in the morning I went 1.4h cycling so I had my training done for that day. The next day early in the morning I went running with a few kids to a strawberry field to steal some breakfast and then pick up the ordered bread rolls. The sun started shining real hot and the day seemed to begin very nice. We went to the Gasometer, which now displays loads of pics of natural and cultural sights of the Unesco. My kids really got into the pics and I made a few walk up and down the 116 m on stairs a couple of times while I only did that once.
After getting back from there we went back to have a barbecue, which I never really like because of all the meat. I think next time I will try to make this a veggie happening...
Oh yeah... one of my presents was voucher for Decathlon, which I will use for a new Spalding basketball that my kids lost at our camping site yesterday.

After having talked about holidays, Dubrovnik and feeling the warmth of the sun I am looking forward to my upcoming summer holidays towards the Balkans. I cannot wait to get on this trip, but have to move in my new apartment first...

Soymilk/ Cowsmilk: In my school the kids can order milk. It is supposed to be supported by the state, but I think it is still pretty expensive. I was trying to bring an alternative by asking Alpro (before I knew they got sold to Dean foods) to supply my class with their soymilk and dairy alternatives. Even though they wanted to they were not allowed, while usual milk is always allowed, even monetarily supported. Although I do have more kids allergic to lactose (4) than to soy (1) in my class we can only order cowsmilk. A couple of weeks ago I was on a Basketball tournament witht he schools team we even had a person masked as a hapy cow in our school working out with all schoolkids for free. Supported by the dairy industry... conveying the image as if milk makes you healthy and cows give milk altruisticly. It is fucking hypocritical and after seeing pictures of this milk "showcase" I have told my head teacher that I will not support that shite next time. Most people (and teachers) don't think critically about that, but it shades the truth. Showing a happy cow giving milk is just a lie. And I cannot see why we should lie to our schoolkids only because most people don't have a problem with drinking milk. It is still a lie to say it is not cruel to produce it or even showing hapy cows jumping up and down. What a fucking lie!!!
German speaking folks should read this:
veganesauge which tells a little about other governmental instruments to support the dairy industry thorugh taxes.

My band has recorded new stuff for two split records. A vinyl 7" with Overlord from Belgium on Reality records and a split cd with the newly reunited biggest turkish hardcore band of all time: Radical Noise.
I am very happy with the results of the recordings. John Joseph of the Cro-Mags has also featured us on a few lines of a song. Watch out for that!

Training June 11th-
11th: stabilizing and power exercises
12th: swimming 2.8km
13th: 82min running (incl. 4times 2000km faster pace)
14th: Yoga to regenerate
15th: 60km cycling
16th: blocktraining 30 min swimming, spinning, boat rowing, running, cycling, running: a little mre than 2.5h and quite hig intensity
17th: a short but hard running training of 30 min. incl. 6 times 10 basic jumps and a sprint after each set, later 62 km cycling
18th: 72 min easy running
19th: 3.3km swimming, stablizing exercises and stretching in the evening
20th: 78 min running incl. exercises and 40 min at almost racepace
21st: 2.30h speed blocktraining: 8km cycling incl. 5 seconds at max pace every km, then running 2.8km: sprint of 100m followed by 200m easy running all the 2.8km. all this 4 serious and then 15min easy cycling.
22nd: 60km cycling, 2.3km swimming int he evening
23rd: just climbing with my buddies here

Unterer Elberskamp

24th: Did my 2nd Triathlon (olympic) in 2.16h something. Was a really hard one. Link is somwhere on top of this blog.

Show, Link, Bleilochlauf

So this is the next HC show that I am putting up.

Apart from this I have enjoyed reading this inspiring and nice blog, which also deals with nutrition and sports, but only in german, sorry!
Apart from that I have placed third at the Bleilochlauf in Saalburg-Kloster in Thuringia. It is a challenging 24km run with about 17km of trails and some elevation difference. My bro Seb thought it was too much climbing. Last year I have placed second, but this year I was 2.20 min faster. It is a real nice run and always awesome to hang out there with my fave dudes from the Team Iron Mind. I have also driven there with my fellow vegan runner Jan-Albert Veenema and his girlfriend Tessa (who placed 3rd woman on 12km!!!). He brought me some sportsfood and the gel and bar really tasted amazing! Too bad he broke his foot a couple of weeks ago and couldn't run himself. Good for me though. If he had competed I would probably have not placed third, but fourth ;-)

The TEAM IRON MIND

We had 4 cakes, thanks to Tobi and Freddy!!!

 

I have placed 3rd!

 After the run we have basically chilled out with soup, cakes and a little nap in the boat "Helga".

"Helga" was our mainbase. We slept and ate there and sorted our equipment in there. Nice!

Training April 5th (Still in France)- 15th
5th: I ran with Hagen for 20 min, then we grabbed bikes and went quickly to the boucherie. I have climbed 4 routes and we ran back from the rocks to our guesthouse (37min).
6th: Just 25min running, then cycling to the bakery in the morning and only climing afterwards, nothing else!
7th: Got back home so I have cycled 70 min on my fitnessbike incl. endurance strength
8th: Ran 24km around Langenfeld in 103min incl. 83 min at halfmarathon pace.
9th: Regeneration
10th: 2.8km swimming in the morning, cycling to the gym, 30 min workout, 2h fitnessbike, Sauna and back home on the bike
11th: 3.1km swimming in the morning. Short 13 min run instead of aiting in front of the indoor climbing centre "Bergwerk" in Dortmund. Climbed there and went to the Sauna which is included there afterwards.
12th: swimming 3km, 62 min easy running in the evening.
13th: 3km swimming in the morning
14th: Cycling with Teammate Florian towards Wuppertal to take photos for team. Pretty hard cycling to Wu-Tal fourth and back. It is very hilly!
15th: 80 min running incl. 3 sprints and some exercises.
16th: running ca. 10km and got my  lactat levels tested.
17th: 3km swimming, 40 min kettlebellworkout, 40 min of Yoga

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.

Training Jan 8th- 15th

Jan 8th: Last day without work. I went on my bike early in the morning for a 2.8km swim training.
After that my girlfriend wanted to go to a flea market and so we did. Her on a bike and me running (and in running gear). Just 8km forth and back, but nice. Bought some sportswear there, like a windbreaker vest and some stuff for my uncle (bikeshirt, running shirt, running cap) for very reasonable prices. Also met a friend there who started running a little more than a year ago and had a good talk.

Jan 9th: First day of work after Christmas break. Took a day off and just did power and stretch Yoga for 45 min. Regenerate!

Jan 10th.: Pretty diverse training this day. Did 2.8km swimming from 7-8 in the morning. Ran with my class for an hour without stopping to approve for some sort of running badge/insignia. This was very slow but a nice thing to do. Had a rehearsal with the band and also did almost 20 minutes of working out there.

Jan 11th: Not very spectacular: 40 min. cycling, then 18 minutes running in the gym.

Jan 12th: Did 2h of indoorcycling at the gym. Nice but exhausting!

Jan 13th: 2.8km swimming at the SGZ Altenessen through little kids learning to swim and old people from an aquagymnastics course. Felt like running hurdles in water. At least the sauna was nice there. Did 35 min of workout at home in the evening.

Jan 14th: Did an early morning run of 50 minutes before picking up new tyres for my car. In the afternoon I went on my bike to the gym (9km), did 1.20h indoor cycling, did chestpresses and went 9km back home on the bike. Felt awesome!

Jan 15th: Went climbing at Neoliet in Mülheim again with my cousine, daughter and friend. My friend, who climbed a wall for his first time ever, climbed better than me....

In the evening I went on my fitnessbike for an hour.

After Christmas days: getting back into training

I still had the Donauwelle here and ate pieces of this every morning for breakfast until the 28th.
On the 27th I wanted to go running, but it turned out we went to the gym, where I did 30 min of exercises for strength and then 30 minutes running in neoprene socks on a treadmill. I felt a blister after 17 min already, but wanted to finish 30 min of running. After the 30 min I went rowing for 10 minutes and then 20 minutes really fast on a fitness bike. So 1h cardio in total and very diverse. My feet hurt a little.
The other day my training buddy wanted to run ca. 20 km, but I didn't know if I was ready to go due to the blisters.
I was afraid of not being able to run so I went swimming first and did 3.6km at the Aquapark in Oberhausen around noon.
At 16.00h met up with my budy to run, but I only did ca. 13km, but went to the meeting point by bike again. I was pretty tired in the evening. Day in total: 8km cycling, 13 km running, 3.6km swimming. Needed to do Yoga in the evening and used this DVD which I got for Christmas:

29th December: Still pretty tired from lasts days workout. Wanted to go the gym again after helping a friend moving (loads of stairs up and down). Did one hour of Iron System workout there for the first time. During training my muscles felt sore a couple of times.

After Iron System I went to the Cycling course for one hour.
On the next morning my alarm clock woke me up at 6.17h in the morning. I was lying in bed unsure if I should get up that early to go swimming. At 6.33h I sat on my bike on my way to the pool. I swam 2.4km, shopped a few things afterwards and got home to have breakfast.
A guy came to tune our new purchased piano.
At 15.00h we met at the climbing gym "Neoliet" in Mülheim. It was my daughters first time climbing and she did very well. I still have to fight with 6+ routes. 5- I have done a couple so far. My daughter did a couple of 3 and 3+ routes.Luckily they even have vegan climbing shoes for rent there.

My daughter climbing up and me safeguarding

Felt my leg muscles in the evening and also shoulder and back muscles the other morning.
Had to wake up early again to meet with my students for the "Herner Silvesterlauf" at the Gysenbergpark. Since we are the current titleholder of primary schools with most kids finishing the race we had to go there again. We also wanted to win the donation for the winner again. Kids had fun, one of my students places first in his agegroup, the parents liked it and we placed 2nd and still got some money for our school. Good day! We didn't want to stay there too long due to my daughter feeling bad, so I only did the 5km run. My first ever 5km run. Placed 6th and first in my agegroup. Time: 18:53. Was alright, considering my muscles were already sore, when I ran with the kids before my run. Total muscle soreness this evening!!! Loads of stretching to be done!

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!