SwimBikeRun Training – Week 39

Week 39 (10.06.-16.06.2019)

Time is running, it´s less than two months to go until the triathlon and that makes my doubts and insecurities return and grown again, so it´s not only a battle against bodily problems, but also against the bitchy mind.


As Monday was a bank holiday, so I used the time and grabbed my bike and cycled to the outdoor swimming place and was happy how little people were there – finally proper swimming without needing to swim slalom around other swimmers. It was a lot of technique training and finally 50m of crawl stroke without feeling like drowning. It´s been a start but there is still a ton of work to be done.

And on Wednesday I went swimming at beachclub Nethen in the lake for the first time – and had to figure out that I really do need a neopren suit because it´s been so freezing cold that it literally took my breath for a few times. I still managed, but it´s nothing to do more often.


So yes, biking to the swimming place and back really did make me exhausted on Monday, but it´s been a good training to hop onto the bike directly after swimming. On Friday again I hopped onto the bike and it felt great to be biking in the evening – a nice round that had become longer than planned because sucking up sun is the best thing ever!


On Tuesday I did the first run, 7km that felt like a 100km because of the weather and me just not feeling it – it was pretty frustrating to say the least. So when my physiotherapist told me that I don´t need to stick to my “1 additional km every two weeks”-plan anymore but can rathe rjust run the distances where my body still feels good.

So that´s what I did on Sunday and ended up with a 10km run in amazing weather that just alltogether felt so fab – and the worst sore muscles in my lifetime (okay, I am exaggerating but still, sore muscles from hell!).


Yes, I am still on it, but it starts to get annoying to be totally fair and I really have to kick my ass to keep doing it after each and every training session. The sessions have become shorter though and I regret that because my body is also complaining, so the goal is to step up again!


SwimBikeRun Training – Week 38

Week 38 (03.06.-09.06.2019)

Yes, I somehow forgot to write about it, because all of a sudden there was so much happening besides my sports – the conference, the medieval fairs…it feels like it comes in waves: waves where I have nothing but sports seemingly and waves where there is everything more important (as it seems at least)…


One run a week, or something like this. Joking aside, I had planned to go running twice during my stay in Berlin but the heat really killed me so I only did one run to Tempelhofer Feld and back and that´s it. And that run felt terrible, also because of the terribly unhealthy lifestyle food-wise during the conference but also due to the heat – my legs hurt, I felt like I couldn´t breathe at all (yay for big city air) and I was simply happy to be back at my hotel room. But I learned that there is such days – shrug it off and go on.


Two rounds of biking this week – Friday and Sunday were the only possible days, and I used them wisely! I hadn´t planned to go out biking on Friday but somehow I thought that I simply had to go and use the good weather wisely and had to simply get moving and out of my apartment in the evening. On Sunday I enjoyed a longer ride, and had to notice how exhausting the conference had been though I didn´t do much during that time. Maybe that´s why.


Okay, let´s be honest – I couldn´t be arsed to somehow squeeze my swimming into the week because going to swim in Berlin would´ve been hilarious and time wise simply not possible – and once I was back I couldn´t find any motivation for it because I simply enjoy running and biking too much and was too exhausted to get my ass up.


Still going strong with stretching and mobilitsation, after every training session comes my cooldown that is exactly this – loosening the muscles, stretching, massage ball for my feet and my piriformis muscle. It´s become a routine, and there is rarely any days here I don´t stretch, even on my rest days I usually do so because I feel stiff otherwise! Also you can easily do it in hotel rooms, too – so no excuses!

Run: Everstener Brunnenlauf (02.06.2019)

Brunnenlauf or: what happens if you run at lunchtime when it’s 30°c and humid as fuck?

Well, let’s take the result first: I survived, with a shitty time but I survived and that was what counted most in those conditions that really are not my cup of tea.

After 1.5 days of medieval market and not being hydrated enough, I already knew when getting up that this run was going to feel like much more of a battle than 6.3km would’ve been under different circumstances.

I got dressed and drove to Oldenburg and was surprised that it was easy to find a parking spot – if I had come there later it would’ve been trickier. But as you had to be there an hour at least before your run to pick up your starting number and I had miscalculated the duration of my drive….so it’s been 1.5h.  So enough time to check out the dressing rooms, pick up my starting number, bring my stuff to the car and walk through the streetfest that was happening in Eversten and was literally on the way to the gym where it all was.

The gym was decorated nicely and prices  for  little snacks were just fine, the volunteers were totally lovely and I was irritated about the fact there was again no medals and also no keeping of the starting number but if you handed in the starting number you got a t-shirt instead. Someone explain that to me please xD

Anyways, with the help of other runners I made it to the starting point and did some stretching and already then was happy that I had my drinking bottle with me.

During the run there were enough drinking points but drinking from my bottle is always easier so I don’t need to stop running and also gives me the chance to drink whenever I want to and that was crucial for me. Because the path was a mix if shady parts through a little forest and then in between sunny parts that were even hotter and that mix killed my body.

The two rounds felt like they were endless, and the last 500m felt like a marathon when I was picking up speed and passed by 23 runners. 23? Yes, I did count them as a motivation. I had the goal of 20 to push me enough and at least scoren an ok result. After my sort of sprint I nearly passed out after the finish line, but then quickly recovered, went to the car and picked up my bag, went to pick up my shirt and then jumped under the showers in the gym. What a relief. I felt like reborn afterwards, so amazing. Then changed clothes and went off to go to the medieval market again.

I am not happy with my result and personally wouldn’t run more than this distance at this run because running in a circle isn’t too exciting! If you have only two rounds it’s still fine, but more would drive me nuts! So if there was a change of the route of the run I would clearly be returning next year, but like this I have to think about it.

SwimBikeRun Training – Week 37

Week 37 (27.05.-02.06.2019)


This week has been a rare one  – I´ve only been biking twice, on Wednesday in shape of the belt training. But at least I was back on the streets and not indoors anymore because the weather was sunny and my adjustements on saddle and everything really showed that they were the right decision because I felt so much better!

On Thursday totally spontaneaous I decided for a little evening ride because the weather was so inviting, and even though my legs were heavy, it was a good decision!


The only stand-alone running that I did this week was on Friday (6km) after the swimming – but this time with a proper break in between. Also and then on Sunday I was part of the Everstener Brunnenlauf where I did 6,3km of running – more on that is gonna follow during the next days!

But in addition I´ve been running on Monday and Tuesday included in my belt training, so it was a thoroughly busy week also running wise!


Jeeez, I nearly forgot swimming – well not in the shape of doing it but reporting about it! I´ve been swimming twice, once for the belt training and once just like this. On Tuesday I started and let´s be honest, it was visible and I was able to feel how long I´ve not been swimming.

And I need to catch up with it again, and thus I went swimming again on Friday – and was a tiny tad better. But still far from where I wanna be. Also I decided to go siwmming somewhere else in the future because I need colder water and not this piss warm 25°C…

Belt training

So yes, I started with belt training. I had planned on starting it already at the beginning of the month but the flu really killed my timing.

I started with swimming (1500m) and running (6km) on  Tuesday – whilst the swimming felt rather okay even though I was dead slow again, my legs were totally irritated when I told them to now be running without having had a real break in between. My circulation was pretty much rebelling, and my running was slow as hell. But I made it and pulled through. That´s a first step.

On Wednesday then I went back on the road with my bike (17km) and then tried a a run on the running track – and I was so dead and my legs were so on hiatus, it was creepy and I couldn´t really get rid off it. The muscles were too tired from Tuesday and everything else, so I kept the run short and only did around 3km and then biked home. Tht was not exactly uplifting, but it´s about health and not about ego.

Stretching/Balance work

The usual, even though I´ve been neglecting my balance work that I will have to step up again – because I notice that my body forgets this stuff again, and that´s not good at all. I need balance for all of y sports, so there is no way around!

SwimBikeRun Training – Week 36

Week 37 (20.05.-26.05.2019)

Somehow I forgot to be reporting about that week – maybe I was just too busy or too lazy – I don´t know. But at least I realized that and can now catch up as I have time to report about it thanks to my one week vacation!


This week I´ve only been biking indoors, the session lengths have varied during my three sessions on Monday, Wednesday and Sunday. On Monday I started with 1:45h and stepped up to 2:00h on Wednesday and 2:20h on Sunday – I started feeling better with each and every bike session, even though my butt was hurting quite a bit and the sweat was just running down in rivers and over all of my body. Without watching sries I would´ve probably died of boredom – can´t wait for the weather to let me go outside again!


Tuesday, Thursday, Saturday – I am allowed to run every second day, and I am sticking to it. Because I have time and distance to catch up! It´s been two slow runs to really get back into it gain and get used to the new distance (6km), and it´s felt better than expected after initial problems and bitchy legs and all of that. On Saturday then an official run that I already reported about (**HERE**) and that, despite of several problems, went better than expected and gave me some hope I might be getting back on track properly.


No swimming yet, because somehow I didn´t feel like it was a good idea just yet with the rests of the cold still in my body so I instead focussed on all other sports!


As usual, I´ve been stretching after each an every training session, because I noticed how my muscles were acting up and I really had to loosen and take then tension off them more and more. And I want to stay flexible, because it´s key to each and every sports and also to my back health.

Indoor biking!

After having been sick thanks to being drenched by the cold rain and thanks to the weather forecast telling not so amazing weather was gonna be coming, I decided on buying stuff that enables me to be biking indoors. I had planned on buying such equipment already, but had scheduled it for autumn because I hadn´t expected the weather to be such a whiney and uncontrollable bitch this spring.

So after quite some research I decided on buying the Tacx Flow Smart because I want to properly track my training sessions and also use Zwift (interactive biking) so…and yes, I did invest quite some money into the trainer and added on top a tablet holder because I don´t always wanna train in the living room as there is not much space.

So during the past weeks I´ve been sitting on the bike for sessions ranging from 1 to 2,5h in one go – depending on how fit I felt and how whiney my butt was. Because it felt like also my butt had forgotten how it felt to be on the hard saddle again ^^

I was really surprised how much more you´re sweating when doing indoor biking – sure, you do not move so there is no wind, but I didn´t expect to be drenched within the first 15 minutes of my training session. That has improved by time and has gottel less, but it feels like it´s still making me sweat like 10times more than biking outside.

You might think “oh so it´s more exhausting to the body” because of me sweating

more – well, according to my heart frequency it´s not. I am quite a bit below my average that I have when biking outside, so it was good basic training for my endurance to also get better and have my body being less exhausted when going back onto the road again. Also the analysis done by Polar Flow on how much time I need to recover from the session – and it´s also lower. And after the time doing it, my heartrate indeed has gotten lower also on the street as I´ve noticed today when I was out again instead of biking inside.

And even though this is seemingly all lower and everything, and though my average speed is far higher than outside (surprise no idiotic car drivers around), it feels like it takes ages to actually get up to a certain distance.

And if it was not for series on Amazon Prime, I´d totally freak out and get bored really quick. because let´s face it: it´s fucking boring without music or series.

For the winter I will be getting a programme simulating races and such, but I am not willing to pay for this short time again because now that the weather is better again, I am out on the roads again – because nothing can beat that, no damned programme on the world!

So yes, it´s good for basic training and when the weather is problamtic, but would never never even come close to the real biking. No chance. But for winter it will be long sessions and many kilometres on there, as I am clearly not going to be biking in the cold rain and icy cold weather with even colder wind. I am a pussy, yep. But now that I have this alternative I can be 😉

Run: Großenkneter Zehnmeilenlauf (25.05.2019)

Nope, I did not run the ten miles that the title might be suggesting – that is far out of reach still when it comes to my recovery from ym plantar fascitis. But I am confidently running 5km now, and I enjoy it. Instead of torturing myself with comparing things with before the injury (yes, from time to time I still do so) I am making the best out of the current situation.

After my flu I was now again back on track, and felt like this was gonna be a good one. Instead I had stomach issues and had to take some pills for it – yes, my own fault because of too much not-sport-matching food the evening before. You never stop learning and if you don´t learn, you learn it the hard way. Something like this.

So I´ve been driving an hour to Großenkneten (it´s an amazing name for a town if you understand German) and then had to find a parking spot – so in a tiny little side street I parked my car and enjoyed the freely running chickens, the roaring cows and their smell and the overall tiny village feeling that this place had.

And despite it being such a small place, it was really well organized – you were able to change your clothes, you had proper bathrooms, everyone was friendly and so helpful and everything just went smooth. Minus the fact that there were not enough bathrooms, at least not for women. But that´s a standard problem I guess.

The run itself was through a nice area again, rural of course but that´s cool. Good air, nice views – and loads of pollens that bugged the hell out of me. But since I was drugged anways, no problem – allergy pills, nose spray, eye drops. I never go outside without having used all of those ^^ So it took me again quite a while to get rolling again, which was about 2,5-3km. The cold and slightly sparkling water did not help which they served on the course and also the uneven pat through the fields where I twisted my ankle were not exactly improving my mood nor the feeling.

But after that it all went smoother by the minute and on the last kilometres I passed by 11 people and managed to even improve my personal best on 5km (when it comes to after my plantar fascitis) and it´s great to see that there is indeed improvement when I simply keep going, keep pushing and keep pushing my damned limits. Yes it´s been hard, this run really has been tough on me but afterwards I felt just proud and happy. It´s been just 5km, but it´s been 5km that I rocked!

I really enjoyed the run and also was really satisfied about how we were taken care of afterwards – stuff to drink, some bananas, able to print our certificates. And all of that with amazingly friendly volunteers that seemingly had fun doing hat they were doing!

Only downside? Whilst the kids got a medal, we grown ups didn´t get one – I´d have happily paid a bit more if I had gotten a medal then. Because yep, I am one of those who collect their starting numbers (that you had to return as well because the time tracking chip was implemented in it) and medals.

SwimBikeRun Training – Week 35

So this week I was still sick pretty much until and including Wednesday, but on Wednesday I simply had to text my new Taxc indoor trainer for my road bike – I bought it because I wasn´t keen on getting soaked and it´s just perfect to get back on track. Why? Because you simply hop on and off whenever you please, no need for planning a route and then discovering it´s too short or too far for you.

Downsides? Yup, it´s terribly boring, unless you turn into a series junkie like I already have due to the biking. I started watching the series “The man in the high castle”. It gets the focus off not actually moving whilst biking, and eases the returned pain on my buttside – I had been so used to my saddle before I got ill, and now I feel like it takes a lot of pain to get back to getting used to it again. But at least adjusting the saddle height has eased my knee issues in my left knee – I ahd the feeling it was caused by a too high saddle, not sure, and there is still quite some adjustements to be done. But this indoor biking is a good thing to use for these tests and changes.

So on Tuesday I have been biking for 30min (13,9km) as a light start and noticed how done I was already after that. On Wednesday it was 32km (15km) because I still felt like it was killing me and I had no strength at all – but in the evening I then felt like having regained strength and went for an hour of biking (23,46km).

On Thursday it was an evening workout after my physiotherapy and I did approx. an hour of biking again (30,6km) and felt so much better already. On Saturday it was two sessions with each around an hour and 30km and 26km. So yes, it´s going well and the feeling is improving, even though my legs struggle to get used to all of that again.

Also I went for my first run after my flu – 5,5km in a slow as fuck pace. But I have to keep in mind: first run after the flu and really not back on track, plus the first time 5,5km again. Because this and the coming 1,5-2 weeks I am allowed to run up to 6km and I really need this, so that my mind gets back this feeling of freedom – because only running can give me this feeling. And then I don´t really care how fast or slow, it just feels good.

During being sick and after each and every training session there is a session of stretching and mobility, because I know my muscles really are in need for that – especially my feet and legs need it in order to avoid injuries or old problems returning. It´s not fun, but it´s a good way to cool down and make sure there is no sore muscles the next day.

SwimBikeRun Training – Week 33 & 34

Last week ( Week 33, 29.04.-05.05.2019) was full of stretching because of my nyckelharpa weekend and the planned sports-free/ rest-week but on Monday and Wednesday I was still out for a run.

On Monday (29.04.) was a normal training session that went rather well even though it´s been quite fresh again, but it feels like my body likes that more than the warmth. But still I noticed that I felt weaker and somehow extra exhausted afterwards despit it feeling quite okay during running and my pace also had improved again. Running still gives me this pleasant feeling of freedom each and every time, and each and every time it nicely clears my head from all possible thoughts!

On Wednesday was the run in Gristede (read about it **here**) where I already felt the body temperature rising and not feeling well but I ignored these signs and then still went for that run, with the result of a good pace but massive physical struggles during running, not talking about what followed afterwards – because my flu quickly hit me and it was tough to push it away over my weekend trip.

Week 34 (06.-12.05.2019) so this week is quite a dead week, simply because I am struck down by a cold/flu and all I am able to do was light stretching to do something good to my muscles and light and short walks. Everything else is a no go, so nothing to really report about :/ I really hope that next week is gonna get better, because I need to keep rolling and improving again.

Run: Gristeder Volkslauf (01.05.2019)

When you´re going to a run and you´re not really sure if it makes any sense – then you would be feeling like I did today, because I feel like I am getting sick due to my unwanted biking in the rain last weekend.

I decided in the morning that I was competing, knowing it wasn´t gonna be my new personal best- but I still wanted to give my best. And that looked pretty neat right at the start, because I was dumb enough to go with the flow of the fast runners and complete my first kilometre in a pace of 05:34min/km which indeed was the fastest I´ve ever done on 1km.

But the kick in the face and the massive grounding immediately followed: cramps in my foot and lower leg made it impossible to keep going in a stable manner, always had to do little walking breaks in between.

Only at kilometre 3 I started to get rolling again – and then it felt like I could´ve done a few more kilometres and that´s what I hate: from the once short distance lover I turned into someone who is better in longer distances because it takes quite a while to get me rolling and find my flow and pace.

So overall it was okay, it´s been a pace of 06:24min/km, and I was happy when I finished. But always comparing myself with before my injury.

Anyways, the feeling there was nice, it was pretty well organized (only more toilets would´ve been nice) and everyone´s been really charming. It had that little local feeling of a small run, and I love that because my experiences with those was always just lovely! I would always return, really – also because the route is nice, nature and yet still proper ground. But next time I wanna be fully fit!