{"id":426,"date":"2019-12-09T19:00:27","date_gmt":"2019-12-09T18:00:27","guid":{"rendered":"http:\/\/vmware.nicolas-frey.de\/blog\/?p=426"},"modified":"2019-12-09T20:17:21","modified_gmt":"2019-12-09T19:17:21","slug":"my-stunning-sport-events-for-2020","status":"publish","type":"post","link":"http:\/\/vmware.nicolas-frey.de\/blog\/events\/my-stunning-sport-events-for-2020\/","title":{"rendered":"My stunning sport events for 2020"},"content":{"rendered":"\n
Ultimately I am able to announce new goals and a confirmed participation at two huge events in 2020. Furthermore I will dive deeper why I am doing this and what the domains of preparation will be like from my current point of view.<\/p>\n\n\n\n\n\n\n\n
The Events<\/h2>\n\n\n\n
#1 Berlin S25 – March 2020<\/h4>\n\n\n\n <\/figcaption><\/figure>\n\n\n\n
This little gem will serve as preparation for #2. Will be my first 25K run. <\/p>\n\n\n\n
#2 Berlin Marathon – September 2020<\/h4>\n\n\n\n <\/figcaption><\/figure>\n\n\n\n
It is the most famous Marathon event in Germany with about 44000 participants in 2019. I won a slot for the full distance of 42,2 km through lottery drawing. After a couple of 5km, 10km and 21,1km runs and three 100km marches this is the perfect ground for a fresh goal.<\/p>\n\n\n\n
<\/p>\n\n\n\n
The goals<\/h2>\n\n\n\n
As you know goals should have some common SMART characteristic:<\/p>\n\n\n\n
So the result are the following two goals and at least I believe they are realistic and achievable \ud83d\ude42 <\/p>\n\n\n\n
<\/p>\n\n\n\n
#1 Finish the 2020 Berlin Marathon in under 3:00:00 <\/h4>\n\n\n\n
#2 Finish the 2020 S25 in under 1:45:00<\/h4>\n\n\n\n
<\/p>\n\n\n\n
What the heck – Did I say I will run 42,2km with average pace of 4:10 min per kilometer … ? YES I WILL DO THAT AND FINISH IN UNDER 3 HOURS<\/strong><\/p>\n\n\n\n
<\/p>\n\n\n\n
The Why<\/h2>\n\n\n\n
At most I want to streamline and optimize my training. Time is precious and by trying to reach these goals I will gather a lot of new insights and improvement opportunities for myself. Furthermore I will fill my cookie jar with two new experiences that will show me how focused work pays off and support me in hard times. In addition I want to share my knowledge and may inspire anyone to make sports a bigger part of their live.<\/p>\n\n\n\n
<\/p>\n\n\n\n
The Preparation<\/h2>\n\n\n\n
After an analysis of my current knowledge branches linked to running I was able to identify the following domains which I have to improve to reach the goals.<\/p>\n\n\n\n
Running practice<\/h4>\n\n\n\n
Currently I am running about 2-3 times a week with distances between 8km and 15km. <\/em>Immediate action: Add one 30km+ run a week to increase endurance. <\/strong><\/p>\n\n\n\n
Nutrition<\/h4>\n\n\n\n
After a long time experimenting with my nutrition I reach a balanced state without cravings or huge overeating.<\/em> Immediate action: Further reduction of sugar, alcohol and other negative substances like milk products and gluten.<\/strong><\/p>\n\n\n\n
Equipment<\/h4>\n\n\n\n
This is a domain I am well prepared – GARMIN Forerunner 245 Musik inkl. running pod, two high end pairs of ASICS running shoes, some pairs of prime running socks and a lot more.<\/em> Immediate action: None – revisit this domain after improvement of the others.<\/strong><\/p>\n\n\n\n
Tracking & Analysis<\/h4>\n\n\n\n
Thanks to the GARMIN universe I gather a huge set of data like V02MAX and pulse while I am running which is easy to analyze afterwards.<\/em> Immediate action: Define core parameter and calculate gap between current performance and required performance to reach my goals..<\/strong><\/p>\n\n\n\n
Meditation & Yoga<\/h4>\n\n\n\n
I am practicing Zen Meditation (Zazen) and Yoga at the moment. Due the fact its all self-taught I have slow progress.<\/em> Immediate action: Attend a YOGA course to improve the learning curve.<\/strong><\/p>\n\n\n\n
Wellness & Rest<\/h4>\n\n\n\n
One Sauna visit a week is my baseline which is pretty good I think.<\/em> Immediate action: Try to improve sleeping pattern to improve rest through reducing digital activities prior to going to bed.<\/strong><\/p>\n\n\n\n
DJ – Musik Selection<\/h4>\n\n\n\n
My experience taught me that running with music is awesome and improves my performance. <\/em>Immediate action: Build diverse playlists with favorite tracks and select tracks on BPM rating – calculate optimal BPM for 42,2km in under 3h.<\/strong><\/p>\n\n\n\n
Strength and Resilience Training<\/h4>\n\n\n\n
42,2km distance is a huge distance and I think the weather can be very rude. Thats why I have to prepare for the worst conditions. <\/em>Immediate action: Introduce cold showers and simulated altitude training to improve breathing; Daily HIIT with diversification and varying pattern.<\/strong><\/p>\n\n\n\n
This domain may be the most important one. Persistence, consistency and focus must be improved. Immediate action: Review, refine and evolve the stated domains. Establish a monthly report and create a blog post to record progress.<\/strong><\/p>\n\n\n\n
Conclusion<\/h2>\n\n\n\n
Finally I think this is a good foundation for improvement. Furthermore I will keep you updated on the progress. The main indicator will be my VO2MAX value which is 56 at the moment. <\/p>\n\n\n\n
Thanks for reading and wish you all the best!<\/p>\n","protected":false},"excerpt":{"rendered":"
Ultimately I am able to announce new goals and a confirmed participation at two huge events in 2020. Furthermore I will dive deeper why I am doing this and what the domains of preparation will be like from my current point of view.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11,57],"tags":[58,60,62,61,59,56,16,15],"class_list":["post-426","post","type-post","status-publish","format-standard","hentry","category-events","category-sports","tag-25k","tag-berlin","tag-improvment","tag-knowledge","tag-marathon","tag-pain","tag-running","tag-sports"],"yoast_head":"\n
My stunning sport events for 2020 - My Experience With VMware Virtualization<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/vmware.nicolas-frey.de\/blog\/events\/my-stunning-sport-events-for-2020\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"My stunning sport events for 2020 - My Experience With VMware Virtualization\" \/>\n<meta property=\"og:description\" content=\"Ultimately I am able to announce new goals and a confirmed participation at two huge events in 2020. 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