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two best times in a week and the 9th Bützower Citylauf

I can hardly believe. Two best times in a week. Who would have thought. After the show ragenen Hours of operation on Wednesday was clear to me that yesterday at the ninth Bützower Citylauf still some in there. I knew the route and did not just hearsay, that it is rather flat and that we will run a circuit through the Bützower City.

So far so good. We started at the sports field and ran at the top 2 rounds through the stadium before going on the route.



I was highly motivated. Had I bought it on Saturday at Erwin my first compression socks and wondered how they affect my performance.

on the circuit itself, it was very windy at one point, what is However, in the slipstream of other good runners would be able to compensate. Unfortunately, from the second round, not too many runners in front of me. The time I got on the line in parallel to the city again. I fixed the runners ahead of me and had only the goal in mind.



Because this was run as part of the national championship and the Laufcup instead, many well-known local pros were there. It was inevitable that I was, of course, lapped. As Matze ran to the finish and then went to the ground utterly exhausted, I still had 2 laps in front of me: o) I had me a little scared when I overtook the lead group, o)



I had even expected to overtake me, Micah, Daniel Jensen. Daniel arrived on time in my penultimate lap.

I've assumed that we were to run 4 laps, but I had after the third in the target area for a time of 33 minutes. I realized that I can not run the 10km in 45 minutes and there are 5 rounds but in the end.



My legs felt good and the second half I averaged 05:15 minutes per mile, I am started very quickly if you look at the overview:

Lap 1 04:44
Lap 2 04:53
Lap 3 Lap 4 05:06 04:59

Lap 5 05:04 6:00 5:11

Lap Lap 7 Lap 8
5:07 5:16 9:00 5:17

Lap Lap 10 05:19

There were also some more miles, according to my Polar 10.25 km at the end I got a new best time for the 10 km after 00:52:12 hours into the goal in my age group it was even the 4th Place. The pace was 5:13 minutes per kilometer. As fast as I had been in any 10-km race and in 2008 I was not even nearly ran at this time. Twice as nice to look forward to.



the finish came towards me and Jens Micha, Micha also a new best time was on the Clock, he was sporting 00:43:26 hours. He could improve just like me, his best time by 30 seconds. Jensen had back and could exploit its potential not. At times he had even considered to play my rabbit to get me to move even faster to the finish.

I'll find insulting that men, when their power is low, I always want to use as an excuse.

Well what the hell, none of them had overtaken me and the gap to Michael is getting a bit smaller, instead of the normal 10 minutes are between us now 9 o) difficulty to nourish the squirrels.

a great week so yesterday went to the end. Without me it's great had planned, I was able to improve the times of 5 and 10 km. And the mere fact because I got a different look at my times. I'm thrilled.

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motivation and personal bests

The Gibts but not hardly publish a list of my best times I find it like scales from his eyes. I must have been totally blind to me now only someone had pushed it.

I simply can do more.

My Durschnittstempo at all distances is almost the same. Whether there are now 5, 10 or 20 km. I always walk in well-being pace of about 5:16 minutes per kilometer. Even in the very short distances, which in Principle is equivalent to a sprint.

did exactly what I found out yesterday at the hours of operation. You can read more. Sure thing. I opted for the half hour and for that, this time to give everything. Just the throttle. If, after all only 5 or 6 km.



The first kilometer was the madness with a time of 04:46 minutes, the second surpised me with 04:43, then pressed a little air at km 3 with 05:06 and I stopped at km 4, the pace at 5:01 and the 5th at 5:11 minutes.



It came up the fear that still need to run a lap, I under 30 minutes was, fortunately, I was told at the beginning of the run that you can stop at 28 minutes when the round is over. The bill is very different from the hours of operation. It will run for a predetermined time and then calculated the mileage.



In the results list behind my name, a time of 0:29:20 for a distance of 6.136 km . As fast as I was before. Not only that, I was still in 4 women the best. Impressively, the first place! I am still totally gobsmacked . Determined

I would have been even faster if I had not irritated by the sliding chest strap.



My conclusion is, I can actually have more: o) I only sometimes motivational problem, and then plays the head is no longer with you. Recently I caught myself as I had planned for a 12km run to close to 10 km one way any more. I languished thus establishes in front of me and was sloppy in my running. I had to and the distance to Micha grew. The

should happen to me no more for now. Now I have the confirmation. If you only really bites his teeth and takes into account the pain, can you do so well!

This is just like real Life: o) you can achieve anything. ( hui how philosophically, what kind of euphoria). But to be honest. I'm sticking to it.

Then I run just the extra mile! .

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best times and all events with times and average speed

bests

years	Running - event	distance in km	time	Ø pace min / km
2008	Heidelauf	12	1:02:30 0:05:15
2008	Hiddensee Half Marathon	21.095	1:51:06 0:05:16
2010	Bützower Citylauf	10	0:52:12 0:05:13
2010	first Wismar stadium run	5	0:24:25 0:04:53

all competitions with times and average speed

	run - Event Date		distance in km	time	Ø pace min / km
first	Rostock Frauenlauf	24/08/2003	5	0:27:14 0:05:27
second	Nikolauslauf	12/07/2003	13.6	1:17:00	0:05:40
third	Berlin Half Marathon	04/04/2004	21.095	2:21:39 0:06:43
4th	Baltic coast run Kühlungsborn	11/09/2004	9.3	0:58:46 0:06:21
5th	Nikolauslauf	12/12/2004	13.6	1:13:26 0:05:22
6th	Berlin Half Marathon	05/03/2005	21.095	2:16:00 0:06:27
7th	eon edis Citylauf	22/05/2005	5	0:28:10 0:05:38
8th	Berlin Half Marathon	04/02/2006	21.095	2:24:13 0:06:50
9th	Rostock half marathon night	02/08/2006	21.095	2:04:57 0:05:55
10th	Baltic coast run Kühlungsborn	09/09/2006	9.3	0:51:57 0:05:35
11th	worm drive Graal - Müritz	11/11/2006	10	0:55:30 0:05:33
12th	Hiddensee Half Marathon	28/04/2007	21.095	2:01:14 0:05:45
13th	eon edis Citylauf	05/13/2007	10	0:57:13 0:05:43
14th	Rostock Heidelauf	07/21/2007	12	1:06:00 0:05:30
15th	Rostock half marathon night	04/08/2007	21.095	1:56:21 0:05:31
16th	Baltic coast run Kühlungsborn	09/08/2007	9.3	0:51:09 0:05:30
17th	Rügenbrücke run	21/10/2007	10	1:05:05	0:06:30
18th	HSG Frühlingslauf	19/04/2008	9.3	0:50:15 0:05:23
19th	Hiddensee Half Marathon	04/26/2008	21.095	1:51:06 0:05:16
20th	eon edis Citylauf	18/05/2008	10	0:52:42 0:05:16
21st	Heidelauf	07/19/2008	12	1:02:30	0:05:15
22nd	Baltic coast run Kühlungsborn	09/13/2008	9.3	0:50:33 0:05:25
23rd	worm drive Graal - Müritz	01/11/2008	10	0:56:51 0:05:41
24th	charity run	01/18/2009	10.3	0:52:59 0:05:18
25th	Hiddensee Half Marathon	25/04/2009	21.095	2:05:24 0:05:57
26th	eon edis Citylauf	05/17/2009	10	0:54:59 0:05:30
27th	Rostock half marathon night	01/08/2009	21.095	2:02:26 0:05:48
28th	Rostock Frauenlauf	03/08/2009	5	0:27:20 0:05:28
29th	Baltic coast run Kühlungsborn	06/09/2009	9.3	0:50:24 0:05:25
30th	Nikolauslauf	09/12/2009	7	0:38:44 0:05:32
31st	New Year's Run	06/12/2009	11.2	1:04:46 0:05:49
32nd	charity run	02/01/2010	10.3	0:59:42 0:05:48
33rd	Hiddensee Half Marathon	24/04/2010	21.095	1:57:30 0:05:35
34th	eon edis Citylauf	16/05/2010	10	0:54:51 0:05:29
35th	Rostock half marathon night	31/07/2010	21.095	1:59:36 0:05:40
36th	hours of Warnemünde (30 min.)	08/25/2010	5.76	0:30:00 0:05:13
37th	Bützower Citylauf	29/08/2010	10	0:52:12 0:05:13
38th	Baltic coast run Kühlungsborn	09/11/2010	9.3	0:50:23 0:05:25
39th	first Wismar has stadium run	25/09/2010	5	0:24:25 0:04:53

* fastest pace in a competition

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first week in Colombia

I am now in almost a week in Colombia and think it's time time to write a short report as I go here so and what I experience Sun

Last week Thursday I was 5:30 am Flughafen Berlin-Tegel. After I had slept little that night, I was a bit by the wind. When, however, got the first other volunteers with whom I was to go to Colombia, I felt better. The anticipation was finally big enough to bear the entire previous farewells reasonably well. The flight to Madrid was then pretty boring, we had the mistake not to check in together and were so scattered throughout the aircraft.
had arrived in Madrid with good three quarters of an hour late, we, Charlotte, Steffi, Josephine, Larissa, Astrid and I are real hurry to get the connection to Bogota. Anyone who has been in Madrid at the airport is likely to have an approximate idea because this is really huge. We met on the plane to the other 14 people of us. Of course, we were separated again ...
After another 10 hour flight we finally arrived at 16 clock time in Bogota and were taken by our host families welcome. In my case, this is the family of Garcia, the I was really taken very friendly. We live here, about 8 in a very small house, which is currently half-site because the house will be expanded. On the car ride to the house of Garcia same time I was allowed to do with the adventurous driving here in Bogota acquaintance. Is to actually take in hard words ... What I am very happy is that I already speak English fairly well. We talked and laughed as much. The second day I was
then with Daniel (as if I had not ever lived with a Daniel ...) purchased, the oldest son of the family in the city center and got me a guitar. We are also equally as funny Ronja and Lena (two more volunteers from Germany), together with their host brother Luis met, what is a coincidence in a city with 8 million inhabitants. We then looked a bit the historical center of Bogota, and are then at some point back in the evening and I should go to bed, because the next day we go to La Mesa, a small town two and a half hours from Bogota, where our orientation camp town was.
There was really incredibly beautiful, in the midst of mountains, palm trees, mango trees and banana palms, we spent three days in a house with everything you could wish for. During the three days there was plenty of information about the country, culture, projects, etc. As it was back then were We all again a little sad but it is now.
Yesterday I was again with Daniel, Diego, and Micah in the city to buy a phone and how could it be otherwise, we are wiedermal Ronja, Lena and Luis met. We were in a bar and drink and then have what we went back "home." Today begins our language course and I will try my first time alone in the city to find your way.
The transport system is not so simple. There are Trasmilenio buses, which stop at fixed stations and small buses, which are cheaper and exit routes but have no fixed stops. You stand there on the road and when the right bus passes beckons you with his arm and you may enter it. If you then want to get out, press the stop request button (what a wonderful German word) and the bus stops immediately. The driving style of the driver is also more adventurous than last night ... it took me more than once by more than half a meter raised ^ ^.
What's else to report so ... This all happened as it should be different, to some extent different than in Germany. It is less "what" is happening here, it is rather a "how". Even here people go about their daily tasks, to focus on the streets are alive bustle and everyone is trying to somehow make ends meet. Hereby, it is pretty hectic, road transport is probably better than what has impressed me in the first few days at most. Care has to be hellish, that it is not being driven to the ground. In addition, one must keep an eye on his things have. Bogota is a city in which there are a lot of poverty (which by the way you do not see on every corner as some suspect is a well) and where there is poverty, there are also pickpockets. This is not something that one has to shock, but a state like the one in the world too often. If you travel here by bus, it happens at least once on the trip, someone to come in the bus, the front park up and told people his story. He then goes or by the bus and keeps on hand. These people are not wrong it looked like it would be the case in Germany, almost certainly, many people give slightly. Whether this is the begging really helps to make ends meet or whether they could be financed from it only the next time noise to be seen.
I could now write with security a lot, but I think for a start here should suffice for now. On 8 September's off to Cartagena, where I will then work the rest of the year. As far as I know there is a lot to me and I do have a bit of fear there will be alone. Anyone who knows me knows how fast it goes with me, that me certain people are very important ... the challenge is available right now to not let this happen but to concentrate that I am here in Colombia to pay for important work. However, I am looking forward to my project and the experience that I will do there.

around! Hasta Pronto!

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run at the weekend - a walk again now: o) go

Micha Saturday should pay attention to the short while I shot a beautiful port city round. Actually, it should loose 45 minutes to Haedgehalbinsel, it was then 9 miles in 56 minutes. The last mile was pretty fast with a time of 5:20 minutes.

was really pleasant, the rain had subsided and the air was pleasantly cool.

Sunday we are together then not quite 13 km in 1:20:00 hours run, a nice long run. Near the end I had somehow had enough. I was kind of whistle motivation. Determined at km 12; o) who knows.

This week I have whiskey and, of course, again, one or other major A walk-round shot. It is our last week, on Sunday he goes back home.



He really is a very dear little fellow, easy and damn true. In addition, you learn much faster to know people. It's amazing how people react to it.

course, could not round the city harbor is missing with him.

In 14 days we will probably contest the next race. This time in Bützow be there to participate for the first time, am curious.

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balloon and the dog into the regeneration phase

I had 5 days after the half-marathon recovered so slowly. The soreness had plagued me for quite a bit. Last week it went further then of course the same. Fortunately we had a few days off. We now have the car running for us discovered. Of course, Thursday was in the athletics stadium like the calibration of the clocks.

Micah is still a little disappointed by POLAR, the mileage will be calculated not optimal, you have different lengths for a run at pace and relaxed training units. The calibration factor this changes again and again.

He played briefly with the thought of a Forerunner , But has read that here too the single kilometer times are calculated exactly.

true for both watches but in the end the number of kilometer run.

This long weekend was not only the Hanse Sail in the foreground, but also for some time have planned balloon flight.

Saturday was early in the morning then at last the winds perfectly and we could go into the air. It was fantastic. We went directly from Gehlsdorf on Warnow direction Schwaan . Yes, it does not fly, but you're driving.

We could the sailors and the city look very beautiful from above, it was unique.

In the afternoon we made a few speed units in the stadium: 8x3 minutes in the pulse range of 85 - 90% with each 2 minutes trot. After that I was fixed and all and Micha had a lead of 600m. He said I'm really good mood and would have expected a much greater distance.

He even said that if I right coach, would have much we could get more out of me. I think he is right. In preparation for the half marathon I let myself really distracted often naja and hot weather also played a role.

the moment I first got Micha 's puppy 14 days for maintenance. That is in relation to the training to take it easy - slow down almost to and really take a regeneration phase. The little boy can not be left alone at home and is therefore now my constant companion.

Today we walk from the station went home. The hour has brought him a lot but I think he has the potential to sport dog. The run- ABC on Monday he has certainly gone through very well.

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8th hella night Rostock Marathon - Half Marathon

What a run. Such heavy legs I had not long after 21 kilometers.

I wanted to divide my time well, start easily in the first half and put the second bit. Pustekuchen.Los it was just before the Warnow tunnel, where we were chauffeured like every year, with the passenger ship.

20 clock kicked off. The tunnel was down I had a good swing and the clock on me the first mile a time of 4:44 minutes, o) (we have not had as much time to kalibibrieren the replacement watch). I

my performance this time could not really judge because I do not any of my workout plan was drawn by full (I think of summer and the heat got me a little distracted).

goal was to run in any case less than 2 hours. During the race I was struggling quite a bit and just wanted to go through yet. As the tunnel it went uphill, I felt quite well and took the next bridge sovereign. On the IGA site I was able to maintain my pace and overtook another runner. Shortly afterwards
went back through the tunnel. Downhill - uphill - and then a bridge. The true cost of the first 7 km power.
There followed a rather lifeless stretch of Oldendorf after Langenort, Gehlsdorf direction, which cost me a bit of motivation. On the roadside, although there were some spectators who cheered us strong, but really I got goose bumps until I ran through the shower of fire just before my home track. What a refreshment. What
me in the preparation did not bother and now very stressed, was the lack of water or dry mouth. I had to be constantly feel thirsty. Fortunately, the aid stations close to each other.

on my home track along the Warnow I could already feel my legs heavy, I tried to hide it and enjoyed the beautiful view of the Rostock skyline. As it went along the causeway Dierkower I told myself that it's done soon. It was unfortunately past a branch of the dealerships, to the wooden bridge Warnow Peninsula.
I shudder even before the ascent up to the pit road / street, the grocer. I took everything and ran up the hill again constant. Then we drove along the Long street in the width of road. I hoped that here we should just turn left and find ourselves on the finish. Far from it. It should go nicely to the KTC until shortly before the wall came down.
I gritted his teeth, the mood in the middle of the city was fantastic. Despite the pain I had to carry me from the audience and was right on the last meters of gas. My sprint was again phenomenal. I was the only medal bearer not tell you what I ran, I was completely out of breath.
After 1:59:24 hours, I finally came to the finish.



I find the placement to be not so bad, I was 37th of 148 women. No bad cut.
Micha awaited me at the finish area. He was on his time of 1:44:34 hours not very satisfied. The calibration factor of its clock is set correctly. She showed him at a distance of 21.8 Km. He went exactly as planned, but the distance this is not true. Maybe we should take next time the GPS device.

confused me a little the color of medal of Micah, actually got only a marathon runner in orange. This he did not take more, and thus the medals CD stand now decorates a marathon medal o)



Just now we have calibrated the clocks on the track. Micah is on the point set just right, whether we can explain a time?

I set my Polar RS300-one replacement watch and made the sore muscles a few run-ABC exercises, pushups and a few handstands.

going on this week I quietly, enjoying the Hanse Sail and who knows, maybe it works the day after the balloon ride.