Consistency, consistency, consistency. Over weeks, months,
and years. This is the most important element when performance improvement is
the goal. I was consistent this year and I have been for several years in a row.
This was the 3rd year in which my training volume exceeded 10 hours a week, in
fact the first year ever that I reached 11 hours/week.
|
Training Volume
|
Swim
(hours/km)
|
Bike
(hours/km)
|
Run
(hours/km)
|
Other/Strength
(hours)
|
weekly volume
(hours)
|
|
2012
|
63/137
|
143/3340
|
139/1160
|
10
|
6.8
|
|
2013
|
53/126
|
133/3699
|
130/1119
|
23
|
6.5
|
|
2014
|
26/67
|
91/2359
|
165/1467
|
15
|
5.7
|
|
2015
|
2/5
|
31/851
|
316/2535
|
20
|
7.1
|
|
2016
|
22/52
|
122/2855
|
130/1033
|
20
|
5.6
|
|
2017
|
4/10
|
99/2254
|
80/544
|
38
|
4.2
|
|
2018
|
35/65
|
112/2824
|
202/1580
|
31
|
7.3
|
|
2019
|
66/162
|
153/3999
|
187/1568
|
12
|
8.0
|
|
2020
|
35/89
|
153/3918
|
233/2048
|
22
|
8.5
|
|
2021
|
66/155
|
209/5859
|
245/1920
|
4
|
10.0
|
|
2022
|
52/122
|
145/4065
|
331/2530
|
8
|
10.2
|
|
2023
|
52/130
|
179/5464
|
294/2548
|
51
|
11.1
|
Once again, my knee was ok such that I was not only able to stay
above 2500 running kilometers like last year, but ran slightly more than in my
record year in 2015, more than in any year ever. I did that while increasing my
cycling and swimming volume versus last year. More importantly, I did more
strength training than ever, a mix of either weightlifting at the gym or body
weight training at home. All of this led to a breakthrough in my running
performance such that I broke both my 10k, Halfmarathon, and marathon personal
records!
These were the events I participated in in 2023:
üJanuary 20: Wadi
Degla Ultra Trail Run, Egypt (2:17)ü March 17: "Let's
Tri" sprint triathlon in Galala, Red Sea, Egypt (1:27)ü May 12:
Alexandria Halfmarathon (1:48:36)ü May 26: Olympic
distance triathlon by Trifactory in Soma Bay, Egypt (2:36:27)ü August 4-5: Let's
Tri Olympic Distance Triathlon in El-Alamein, Egypt (2:30:35 -
distances were slightly shorter than OD)ü September 29:
Trailmaster 21K Wadi Degla Protectorate, Egypt (1:56:34)ü October 8:
3-Country Marathon from Germany through Austria to Switzerland and
back to Austria (3:44:05 - PERSONAL BEST)ü November 3: Ironman
70.3 Egypt, Sahl Hasheesh (6h:28m)ü November 11: El Gouna
Halfmarathon, Egypt, El Gouna (1h:45m - PERSONAL BEST)ü December 15-16: Wadi
Ryan Ultra Train (WRUT), Egypt, Fayyoum: Day 1 60k, Day 2 50k (one of 4
finishers).I had also signed up for the Pyramids Halfmarathon in
December, but unfortunately it was postponed by 2 weeks conflicting with
personal travel plans. Furthermore, I had registered at what was going to be
the first ever Halfmarathon de Sables (Half MDS) in Egypt, but that was postponed
to next year. It would have been my first self-supported multistage run, in
which I would have had to carry all my food, sleeping bag and other belongings
for the whole distance, while only water and a tent would have been provided. Although
I was disappointed by the late cancelation, but I am now mentally ready for
such events, such that I might plan something on my own for July or August in
Europe, e.g. in the alps or something similar.
My plan for 2024 is still under construction, but there are 2
key considerations that will make it different than any other year:
1. I have already mentioned
that I will not participate in any middle- or long-distance triathlon under the
brand names of IM or Challenge! These 2 companies have events in the war
criminal, rogue, apartheid state “israel” and contribute with that to
sportswashing this criminal entity. If they do not cancel their events there
forever, I will not join any of their races anywhere in the world. Instead, I
will happily join triathlon races of any distance organized by decent companies
for which the Trifactory is a great example in Egypt (@trifactory you should
consider reclaiming your middle-distance race that you pioneered in Sahl
Hasheesh).
2. I was more than baffled
by the personal records I was able to achieve, especially in a full marathon. I
started running seriously at the later age of 36 and did my first marathon at
the age of 39. After that, I focused more on increasing the distance and adding
swimming and cycling to complete a full long-distance triathlon. I never took
the time to focus on speed and have therefore never peaked. So, now I’m
wondering how fast I could still be.
What does it take to beat 3:30 in a marathon at my age? That
would be beating my, still new, personal best by close to 15 minutes. Is this
possible? I believe it is, but it would require the following:
- Remain injury free! Nothing will compensate for the
loss of consistency due to an injury.
- Choose a suitable race and make it my A-race for
this year. I might choose the same race I achieved my current personal best at,
which is the 3-Laender-marathon (3-country marathon) that starts in Germany,
goes through Austria into Switzerland and back to Austria where the finish line
is. The next one would be on the 13th of October 2024.
- Focus the training plan in the 16-20 weeks prior
to the race to the one and only goal of achieving a new marathon PB.
- At a minimum, maintain the current weight or
better reduce by some kilos, if I can. Every kilo counts.
- Maintain the training volume throughout the year,
especially in the 16-20 weeks prior to the race.
- Add speed work. This is the risky part of it all.
I am prone to knee injury when I do speed work. So, I have to be smart about
this or else it will jeopardize the first point I listed.
Do you think I can do it? Do you think I could reach 3:30 (or
3hr:29m:59s at max)?
Happy New Year, everyone.
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