RETROSPECTIVE

Vienna City Marathon 2010

Distance : 42,194 km

Time      : 4 hours 37 minutes

The race :

- i have stopped several times

- haven t used any gels

The training :

- simple 5 K training

- 3 months aerobic step with 4 months before the race

- 3 major hiking trainings; each of 16 km

The mental training :

- one single quote ” TRAIN YOUR BODY TO GO FOR LONG”

Nutrition :

- healthy food, but not proper nutrition.

Amsterdam Marathon 2011

Distance : 42,194 km

Time      : 4 hours 29 minutes 30 seconds

The race :

- Calf muscle injury

- a few stops

- 2 X carb-gels

The training :

- 10K daily training

- weight training

- 2 half-marathons before the Amsterdam Marathon

Mental training :

- half year mental training

Nutrition 

- improved nutrition plan

An improvement of 8 MINUTES