Berlin Marathon 2013

Berlin Marathon var i år slået op til at være det største efter som de har 40 års jubilærum. Så det tog 6 timer at få solgt alle 40.000 billetter til løbet. Til en pris af mellem 60 og 120€ har det nok været en god forretning.

Daniel på rullemarathonJeg havde også købt adgang til inlineskate marathonet som blev løbet om søndagen. Jeg havde ikke planer om at gennemføre det, da jeg ikke havde trænet særligt meget til det. Men jeg blev tænt af den hellige sports ild. Så jeg tog afsted med det mål at prøv og hvis jeg ikke kunne få fart på rulle skøjterne ville jeg stoppe tidligere. Men det gik ret godt og jeg kom igennem på 1.55. Så lidt hurtigere en Kenyaneren løb i dag til marathonnet. Så det går pænt hurtigt igennem byen. Det var ikke specielt hårdt, hvilket nok også hang sammen med at jeg ikke lavede så meget.

Der var rigtig mange som kom galt afsted på turen. Jeg så flere styre og nogle af dem så ret slemt ud. Der udover er der dem som sad i vej kanten. Jeg har nu fundet ud af at jeg ikke skal løbe flere rulleskøjte løb. Det er alt for farligt til at jeg tør gå i gang med det. Det var sjovt men jeg har ikke lyst til at komme tilskade ved at placere skøjten forkeret eller at en den gør det foran mig.

Så er der marathonet som blev startet kl 8.45 om søndagen. Jeg havde glemt min chip til løbet som var den samme som jeg benyttede til at rulle med. Så Kenneth måtte løbe hjem og hente den. Han var så flink også at tage en velcro strips med til benet, da chippen er lidt svær at få til at være på skoen.

Det var ret kolt da vi gik over til starten. Så det var med jakke og ekstra bukser på. Jeg kunne aflevere dem til Kenneth og Martin, og kunne så få min pose når jeg kom i mål. Ellers tror jeg ikke jeg kunne nå at aflevere tasken. Det var helt stort af mennesker, der nok alle skulle aflevere deres poser inden for en kort periode.

Starten

Jeg kom ud af start blokken ret hurtigt og holdt 4.20 -4.30 de første 5 km og det føltes ret godt. Jeg prøvede at sætte tempoet lidt ned, men det kunne ikke lade sig gøre. Der var lidt at følge dem omkring mig, og så blev jeg nød til at over hale nogle.

Jeg kunne holde et godt tempo indtil omkring 30 km, hvorefter min tid gik ned. Jeg kunne ikke holde ud at løbe så jeg tænte at jeg skulle gå lidt. Første gang jeg gik føltest ret mærkeligt, det var jo et helt andet tempo. Jeg gik måske 50m pr gang. Så det var ikke meget, men det havde da en betydning på min tid. Men det betød jo nok nogle minutter

Det var ellers motiverende ind til 20km at få at vide at jeg havde en forventet tid på omkring 3:10. Hvilket var mit strech goal. Så jeg viste at det kunne gå hen og blive god tid.

Distance Tid
5km 22:30
10km 45:27
15km 1:08:19
20km 1:31:30
Halv marathon 1:36:39
30km 2:20:13
40km 3:13:08
Marathon 3:24:44

Daniel vinder billed

Jeg har ikke været så meget ud over de 21 km i min træning, hvilket nok er noget jeg skulle have gjort lidt mere. Jeg kunne godt mærke at der ikke var så meget blødhed i mine fivefingers,  og når man træder hårdt ned får jeg lidt for meget ond i føderne. Der var også en vabel på indersiden af fødderne hvor der var noget stof inden i.

Derudover vil nogle længere turer formentligt også have gjort mig mere stabil på de længere ture.

Et stort problem ved træning har været at kunne holde tempoet. Jeg kan ikke holde 4:40 når jeg er ude at træne alene. Det er meget svingende. Jeg prøvede sidste uge at holde 4:40 på løbebånd for en 20km. Men så blev mine fødder alt for våde, så jeg følte at jeg gled en gang imellem.

Væske

Jeg drak ved hvert depot, undtagen det sidste. For det meste et og nogle gange 2 glas. Jeg fik ikke tisset undervej, så jeg har nå fået lige i underkanten.

Energi.

Jeg prøvede med Powerbars gel og fik taget 2 jeg havde taget med efter 10 og 20 km. Jeg skulle så bruge lidt tid på at få vand nok så det krævede to vand depoter for en gel. Efter 27km var der uddeling, så der fik jeg to som jeg brugte på resten af turne.

Jeg føler ikke at jeg mangler noget energi. Men jeg havde meget dårligt i maven, men det er nok ligeså meget det at jeg har holdt mig i gang så længe.

Benene

Jeg har ikke haft så mange problemer med at gå rundt efterfølgende. Jeg var i spaen og fik spuglet mine ben i 30 minutter og det hjalp godt at få varmen. Efterfølgende var jeg på tur rundt i byen med Emil, og det gik godt. Jeg har forsat lidt ondet under fødderne.

Første ekstra tur fra fredag, hvor der forsat var lidt langsomme og tunge ben.

Sne er ikke en undskyldning for ikke at løbe.

Når man skal ud at løbe en almindelig hverdag kan det være lidt svært at motivere sig til at løbe i sne vejr. Jeg har nu fået løbet mere i løbet at den sidste uge hvor der har været sne, så jeg er efter hånden ved at få styr på det. Sne er ikke en undskyldning for at tage ud at løbe.

Det er ikke så svært at løbe når der er sne. Det er faktisk meget sjovt. Det er lidt som at stå på ski i ny pulver sne. Man kan være den første til at sætte sine fodaftryk. Sneen kan være lidt besværlig at løbe på, så man skal nok sætte tempoet ned så man ikke kommer ud hvor man ikke kan stå fast.

Det jeg indtil videre har fundet ud af er.

  • Man skal have en god svedtransporende trøje på, men der er ikke behov for alt for meget varmt tøj.
  • Pande bånd og vanter er godt hvis man fryser meget på øre og hænder.
  • Man kan godt klare sig med almindelige løbesko. Det kan godt være at slud giver nogle andre udfordringer.

Jeg bør nok få nogle pig bånd til at sætte på skoene, det vil gøre det nemmere at løbe på den faste sne. Så jeg venter på at kunne komme til at købe sådan nogle sko.

Taler konkurence om ”Tro kan flytte bjerge”

I dag var jeg til afdelingsmøde i JCI København. Dagens emne var JCIs konkurrence “Den Gyldne Mikrofon”.

Jeg valgte temaet “Tro kan flytte bjerge” og valgte at bruge min Ironman og de emner omkring det til at holde talen om. Talen kan du se her under.


 

Jeg fik en delt 2 plads med de tre øvrige deltager. Jeg var ret præcis med at få ramt de 5 minutter tale skulle være. Det var ret underholdene at holde præsentationen, selv om jeg var lidt presset til tider.

Der er mulighed for forbedringer i det. Et at dem var at jeg skulle bevæge mig mere rundt. Så skulle jeg have overholdt formalia meget bedre.

Det havde nok også hjulpet hvis jeg havde haft mulighed for at se uret og kunne disponere bedre ud fra det.

Jeg vil deltage næste gang. Det var vildt sjovt.

My First Ironman, Check

Sunday I did my first ever ironman the Copenhagen Challenge. I did it in 11 hours 8 minutes. I did have a really fine day where I learn a lot of my body.

I have recorded a small video of the event, right after the finish. I’m probably not speaking clearly.

I saw a lot of people going out with punctured tires. I was hoping that I was not going to experience a flat, which thankfully never happened. I had filled the bag with to spare tubes, so I was prepared.

When I switched to the run the first 1½km until the first sign I saw was really long. It seemed like I had run for ever before I just saw that sign. Then the run started to be much better. I had expected to have some problems with the knees, but they thankfully never came. I guess the slow running style and the long practice had helped with strengthening my legs. I just felt strong.

It was such a wonderful experience to participate in the event. All the crowds that cheered along the way it gave an extra boost to see people sitting outside their house and having breakfast to watch us. On the running corse it was also real powerful to cheer on me with my name.

On the bike course there was an extra bonus. Normally when I see a traffic light change to yellow I stop paddling. Then I remembered that they have stopped the traffic for me. It gave an extra boost, also to go full speed into all the lights. It was also interesting to watch that the cars were stopped for our sake. I do feel the cars that they had to wait for us on all the traffic jams in Lyngby/Holte area. Sorry, but we had fun.

I had the following splits. I had expected 1:05 for the swim, and then 6:30 for the bike and 4:12 for the run. So it was a real god presentation. I was trying not to pace my self to hard during the first part of the biking trip. I hoped just on getting by and staying well within my comfort range. When I found that the speed was around the 32, then I was quite happy. I had a bit of side stitch in the first hour of the bike, but it just despaired.

Swim (1 lap)
Timing Point Time Split km/h min/km
Swim 3,8 km 1:02:33 1:02:33 3.65 16:28
1st Transition
Timing Point Time Split km/h min/km
1st Transition 1:07:04 0:04:31
Bike (2 laps)
Timing Point Time Split km/h min/km
Bike 33 km 2:09:03 1:02:00 31.94 1:53
Bike 63 km 3:11:31 2:04:28 30.37 1:59
Bike 93 km 4:02:45 2:55:42 31.76 1:54
Bike 110 km 4:34:40 3:27:37 31.79 1:54
Bike 140 km 5:38:32 4:31:29 30.94 1:57
Bike 170 km 6:34:58 5:27:54 31.11 1:56
Bike 180 km 6:53:07 5:46:04 31.21 1:56
2nd Transition
Timing Point Time Split km/h min/km
2nd Transition 6:55:47 0:02:41
Run (3 laps)
Timing Point Time Split km/h min/km
Run 3,35 km 7:13:55 0:18:08 11.09 5:25
Run 6,10 km 7:29:28 0:33:41 10.87 5:32
Run 9,95 km 7:51:41 0:55:54 10.68 5:38
Run 13,80 km 8:14:58 1:19:11 10.46 5:45
Run 17,15 km 8:34:37 1:38:50 10.41 5:46
Run 19,90 km 8:51:04 1:55:17 10.36 5:48
Run 23,75 km 9:14:05 2:18:18 10.30 5:50
Run 27,60 km 9:37:47 2:42:00 10.22 5:53
Run 30,95 km 10:00:05 3:04:18 10.08 5:58
Run 33,70 km 10:17:32 3:21:45 10.02 6:00
Run 37,55 km 10:41:33 3:45:47 9.98 6:01
Run 41,40 km 11:05:06 4:09:20 9.96 6:02
Finish (Run 42,2 km) 11:08:26 4:12:39 10.02 6:00
Rankings
Finish Swim T1 Bike T2 Run
125 38 54 143 67 136

Follow me on my Ironman on sunday

On Sunday the August 15 2010 I’m going to partcipate in my first Ironman distance run. Challengecopenhagen.

I have starting number 854.

If you want to follow me in my progress the easy way is to use the SMS service:

    SMS Service (only available for danish phone numbers) – Text “Challenge start 854”  to 1276 where xxxx is the start number, e.g “Challenge start 212”. You will then receive all split times and finish times during race day. The cost is 50øre per sms received. You can always stop this service by sending “Challenge stop xxxx”.

There will hopefully be around 26 times, so the cost is 13kr.

There is also a live timing on the internet, see http://www.challengecopenhagen.com/da/component/content/article/308-for-spectators.

The Biking and swimming course can be seen on the course homepage. http://www.challengecopenhagen.com/da/challenge-copenhagen/kompetencer/bike

 

 

Triathlon in Næstved

Sunday I participated in my first Olympic length Triathlon (1500 m swimming, 40 biking, 10 km running) in Næstved, Denmark. It was the canal triathlon. I just had one problem, I had not trained my running to run to the full length, so I had to stop short after 5 km. I did the length in 2:03. The result can be found there. I did try the race to get to know more about, how Triathlons are performed.

I missed a triathlon handlebar for my bike. I would be much easier to drive with and requires less effort hopefully. I also needed some vaseline, so the swim suit did not create as many marks and was easier to get off. After the swimming, I did have problems with getting changed for the bike ride, it took too long time. I had not practiced the changes, so there is room for improvement.

The great thing was that I was in front of some of the triathletes (them with timetrials bikes), after the biking trip. That was quite interesting to not be the latest after the biking trip.

I’m looking forward to the next triathlon that I can participate in, and hope I’ll be able to run the full length.

Openwater swimming

Sunday the 28 june 2009 I was at my first Openwater swimming competition. It was a competition called Viking svøm. Being a long time swimmer I did not expect the 2500 meter en Roskilde fjord as a problem.


View Viking Svøm in a larger map

I punched a swimming suit to be able to swim faster and in colder water. I found one used for 1000kr for an ok model.

The swimming went well. I had some problems with my shoulder, since it was much harder to swim with neoprene around the shoulders. But I think I managed the problem as I got use to the suit. I will need to practice more in the suit to the next completion.

For the finish I did not go for the correct target. I found some tents outside the harbor, that I swam towards. This proved to be wrong and I had to swim back toward the harbor entrance. Next time I need to look more closely at the finish before starting.

I got a time of 43:04, which was ok. The only problem was that I was beaten by a 12 year kid. I could probably also swim faster at that age.

PYTHONPro OffRoad Triathlon 2008

This year I participated in the Offroad Triathlon. This year I have prepared a little better. I had got at new mountain bike, where it was possible to use all gears and use click pedals. I had also practiced biking and running to get use to the switching.

The result was a large improvement. Last year got a time on 1:32:05, while I this year did the 1:14:28. I had improved in all the different events. If I had got the same time last year it would have given a 2 place while I instead got a 10 place for the short triathlon. The results for this year can be seen at offroadtri.dk

The whole event also felt better, since I had a little more practice and knew what the event was about. I the running last year I had to walk a lot but this year I could run in a fast pace for the whole running trip. The biking track was also more dry this year, which also made it possible to ride faster.

I was also the lucky winner of a Aquaman wetsuit, unfortunately it was a ladies model so I cannot use it.Updated: I was able to exchange the certificate to a male model, so next year I’m going to swim much more in open water.

Next year it should be possible to perform the triathlon faster if the shape of the day is better and if I have practiced more.

Triathlon

I have just completed my first real triathlon, or an offroad version.

It was rather hard. I have just started training a month ago, so there are room for improvement.

Some one got at great picture of me when I got out of the water.

I finished first from the participants from AppliCon, and is now leading the Applicon sommertour. Where we are trying different sports events.

The results can be seen at Events4U site. I believe that I’ll have to work a little more on the biking and running part.