Mission Trans Alpine Run 2020

PUSH YOUR LIMITS!

[pushathletiktraining]

On my Father‘s Day Run, I put on my motivation shirt from Norseman 2005 and just cruised around and tried out some new track parts. After 21 km my hydration status felt down to the red zone. The last 3 km uphill were the hell. Fortunately I had to cross the small river „Rur“, where I could drink some fresh and cold water 🙏🏼. Usually I don‘t have any desire for an ice cold beer, but today 😅🤪! #pushathletiktraining #marathontraining #marathoncoach #energysystemdevelopment #rureifel #nideggen #heimbach (hier: Nideggen-Brück Mit Blick auf die Burg) https://www.instagram.com/p/CAdgBzHBdID/?igshid=1n3aqjkbz2y3q

[pushathletiktraining]

A short recovery run before my 10 hours night shift with another estimated 20,000 to 25,000 resisted steps! #nomercy #challengeyourself #staypositive #pushathletiktraining #marathoncoach #laufcoachdueren #nideggen #rureifel #stryd #strydrunning #runwithpower https://www.instagram.com/p/B-93quhhEcO/?igshid=hnbjcyv2wdlo

[pushathletiktraining]

A good end of Eastern Training with 43.5 km from Nideggen through the Kallvalley around the Kall- Waterreservoir. Sunny, blue sky, nice spots to view alongside the small river and the waterreservoir, what do you need more to let it roll? #pushathletiktraining #marathoncoach #marathontraining #endurancetraining #energysystemtraining #laufcoachdueren #nideggen #simonskall #kalltrail #rureifel #noexcuses #trainhardfighteasy #pushyourlimits (hier: Kalltalsperre) https://www.instagram.com/p/B-7r52HBEue/?igshid=r7yms54hwacv

[pushathletiktraining]

Today I had to do my weekly HIIT Session. This time I decided to perform Long Shuttles (800m+) in HIT Zone 1, in my case between 101 to 106 % of critical power (321 Watts). As my track was not flat it was quite challenging to hold the power inside the zone when the elevation of the terrain changed within the intervals. From pushing slowly and powerful uphill to running with a very high cadence downhill and a high need of concentration and proprioception. Most time I pushed harder than necessary, because I was afraid of falling below my threshold. Fortunatly I was able to push through all intervals as I planned, so it was a very effective session to increase my VO2max. 💪🏻🔥💥🚀 #pushathletiktraining #transalpinerun #zugspitzultratrail #trailrunning #marathoncoach #endurancetraining #energysystemtraining #strengthandconditioning #laufcoachdueren #marathonvorbereitung #pushyourlimits #noexcuses #trainhardfighteasy #trainlikeapro #firstbeat #garminconnect #trainingpeaks #stryd #runwithpower https://www.instagram.com/p/B-45c7Bh8Ml/?igshid=cpnb0ev0h16m

[pushathletiktraining]

Not enough time for recovery results in a low status of your body battery which means less power and an increased risk of injuries. Today I had such an effect and decided not to follow my trainingplan with long shuttle HIIT. Instead I decided to do a short run. Every km counts! #pushathletiktraining #transalpinerun #marathontraining #marathoncoach #noexcuses #trainhardfighteasy #nogutsnoglory https://www.instagram.com/p/B-ud5wuh0eh/?igshid=14ed8jo2g4ru0

[pushathletiktraining]

Best weather conditions to do a FatMax Run on the nice hiking tracks around my home village of Nideggen before I dive into my Coronajob in a big logistic centre with artificial light and around 10 km walk distance additional to my training today. Stay flexible and allways try to focus on the shiny side of the medal! 💪🏻 #pushathletiktraining #marathoncoach #marathontraining #trailrunning #ultratrailrunningtraining #noexcuses #trainhardfighteasy #stayflexible #mentalskillscoach #bepositive #fightcorona (hier: Stausee Obermaubach) https://www.instagram.com/p/B-rkBNABtRq/?igshid=gj7tyg90923z

[pushathletiktraining]

A hard week ended today with a 31 km FatMax Run through the forrest of „Huertgenwald“ together with my new Trans Alpine Run teammate „Seb“. It was a great day and very hard at the end, because I had no time to eat before the run, just a piece of gouda and a fast coffee with milk. But I like challenging myself and pushing my limits! #pushathletiktraining #transalpinerun #marathontraining #trailrunning #huertgenwald #pushyourlimits #marathoncoach #trainhardfighteasy #unstoppable #challengeyourself #firstbeat #garminconnect #rureifel #noexcuses (hier: Hürtgenwald) https://www.instagram.com/p/B-nKPY-h10u/?igshid=8gpwu4dzd9g0

[pushathletiktraining]

This is how a HIIT should look like on your performance sheet! In this case I did VO2max Intervals - Short Shuttles - 2 x 10 x 60s. Load (106 to 130% of Critical Power)/ 60s. active Rest (70 to 80% of Critical Power) It was a very hard session and a great way to push myself to the limit! I love it 🚀! #pushathletiktraining #transalpinerun #trainhardfighteasy #nothingwillstopme #marathontraining #marathoncoach #energysystemdevelopment #nideggen #firstbeat #vo2maxtraining #pushyourlimits #noexcuses (hier: Nideggen Eifel) https://www.instagram.com/p/B-X21zeBgfT/?igshid=1vvcx8i5vuxx1

[pushathletiktraining]

View this post on Instagram

How to convince your foot with a twisted ankle to go out for a little testrun! Are you a warrior or a dressman? 💪🏻#pushathletiktraining #noexcuses #leaveyourcomfortzonefortheteam #coronazeitvertreib https://www.instagram.com/p/B-SjZAJK7Im/?igshid=1blximuzbskd2

[pushathletiktraining]

After convincing my foot to go out for a run with a fixing bandage it went quite good! Your head beats your body!💪🏻 #pushathletiktraining #noexcuses #nothingwillstopme #transalpinerun #knowyourbody #marathoncoach #marathontraining #beatyourbody #trailrunning #trainhardfighteasy #warriorordressman https://www.instagram.com/p/B-Slyo1hYFx/?igshid=82nwh2at190w

[pushathletiktraining]

Sometimes shit happens ,like I had to notice today during a nice trailrun! But there is no reason to complain with it, so I try to reduce the grade of swelling which will occur, to get back on track or my racebike (1st time this year 😜) as soon as possible. To reconcile the time to my next running session and go on with improving my energysystem it will be a good alternative. No excuses 💪🏻! #pushathletiktraining #transalpinerun #marathontraining #trailrunning #twistedankle #stayfocussed #dontcomplainworkharder #noexcuses (hier: PUSH Athletiktraining) https://www.instagram.com/p/B-PxktWBpEI/?igshid=eucahztbqp7p

[pushathletiktraining]

Allthough I don’t believe that the Trans Alpine Run will take place this year, my training must go on. Fresh air, a blue sky and great views in the forrest. Try to keep your routines as close as possible to usual times, of course with respect to all rules and restrictions we have to deal with these days. #pushathletiktraining #stayfocussed #keepyourroutines #noexcuses #keepthedistance #respecttherules #fightcoronavirus💪 https://www.instagram.com/p/B-F_iDcBzPo/?igshid=1evlrnod6smys

[pushathletiktraining]

Last Sunday I finished another test, the „Drielandenpunt Trail 2020“ in Vaals/Netherlands. 28 km up & down with changing surfaces and a lot of trees to jump over after the stormy weeks. A well organised and challenging trail I can recommend! Thx to the orga team! 👏🏻 #pushathletiktraining #drielandenpunttrail #trailrunning #transalpinerun #ultratrailrunningtraining #laufcoachdueren #laufguiderureifel #marathoncoach #ausdauertraining (hier: Drielandenpunt) https://www.instagram.com/p/B9hWFByBLeo/?igshid=1dk48b86m2p13

[pushathletiktraining]

Run 2 after my involuntarily 4 week trainkng break. I was positively surprised how good it worked, allthough I lost around 5 Watts of power and my quads and calfes tried to pipe up after 12 km. But they are in my body to work hard and not to cry 👊🏻! Train hard, win easy! 💪🏻🔥 #pushathletiktraining #transalpinerun #marathoncoach #laufcoach #ausdauertraining #energiesystemtraining #laufenindürenundjülich #trainingpeaks #strydrunning #skinfit #ultratrailrunning #rureifel #nideggen https://www.instagram.com/p/B9My1lKKo6T/?igshid=69ycl13du5qx

[pushathletiktraining]

Today, after almost 4 weeks without training I decided, that my body isn‘t sick anymore and did an easy Basic Endurance/FatMax Run over 10 km on a flat track. The objective data, the relation between power, pace, and heart rate, have shown values I had before I catched the viral infection. My respiratory tracts still were not completly free, but I‘m optimistic that this will change within the next week. Finally, I will be back on track to the Trans Alpine Run. #pushathletiktraining #transalpinerun #marathoncoach #trailrunning #ausdauertraining #endurancetrainer #backontrack #burgauerwald🚲☀️☘️🦋🐝🐿naturpur😍 #laufenindürenundjülich https://www.instagram.com/p/B9KGjRYqq8C/?igshid=90mxfprn1rfp

[pushathletiktraining]

After 18 days without training, because of a viral infection which I have caught during the days after my Ultratrail weekend at Houffalize/Belgium, I started today with easy strength training and an easy 30 minutes run on the treadmill. During the training I could feel that my body is still weakened, so I have to handle volume and intensity carefully. To be prepared for heavy legs during the Trans Alpine Run, I worked on my plan b, walking on my hands 😜! #pushathletiktraining #transalpinerun #marathoncoach #kraftwerkniederzier #strengthtrainingforendurance #personaltraining (hier: Kraftwerk Niederzier) https://www.instagram.com/p/B87E29jKH5w/?igshid=11zg4yjhnxybb

[pushathletiktraining]

Today I had my weekly HIIT day. Because of a small timeframe I performed the session on the treadmill. 10x90s./90s. full power with 1% Elevation. It was f...... hard to hold the speed in the last 3 Intervals. 30 minutes after the run I was still sweating like a pig 😅! 💪🏻 #pushathletiktraining #kraftwerkniederzier #transalpinerun #marathoncoach #noexcuses #trainhardwineasy (hier: Kraftwerk Niederzier) https://www.instagram.com/p/B8JUsAyKm3b/?igshid=1fxvbrgphzksl