Let The Energy Flow for Bali Marathon

Let The Energy Flow

Please Let The Energy Flow. Because tomorrow the biggest physical challenge of the year is awaiting me. The Bali marathon is on. 42.2 km of racetrack awaiting the runners. That’s why I ask you to

Let The Energy Flow

It will be starting at 4:30 a.m. Bali local time, which is 8 hours ahead of Greenwich Mean Time (GMT / UTC). I am looking back to almost 3 months of training. Which I finished with a Bikram Yoga class this morning to stretch my legs.

So tomorrow it won’t be

Rocking For a Better World

but

Running For a Better World

instead!

Let The Energy Flow

Please support all the runners during the run and keep your fingers crossed and send some energy for all of the other runners … and me. So that I am able to beat my best marathon time of 4 hours and 4 minutes. My target is to remain within 4 hours. That means I shout be done by 8:30 a.m. Your support is highly appreciated during the last hour, which is normally the most challenging one.

So please let the energy flow my way 7:30 a.m. and 8:30.

Thank you – I am so grateful – for your support!

Marathon Training at Pantai Pererenan

Marathon Training Plan, Bali 2019

Selamat sayang, *

let’s do the Bali Marathon Training together. 😅
Would you like to join the training for the Bali Marathon 2019?

  • Run🏃 with a subsequent drop in the waves and a coconut at Echo Beach
  • shower 🚿
  • Massage 😍
  • repeat 🔂

Participation of the Bali Marathon Training it free of charge

Just turn up, well hydrated and in good mood. To stay tuned message me on WA +491741828845 a short message with your name and that you are interested in the Marathon training.

Marathon Training at Pantai Pererenan

Meetingpoint: 7:30 at Gajah Mina, Pantai Pererenan

We meet every 3rd day at 7:30 a.m.

Meetingpoint is Pererenan Beach at the Gajah Mina statue. With the exceptions:

  • the mountain training sessions are in Tabanan
  • the 30 km run starts already at 6 a.m.
  • no training after the 30 km run for a longer relaxation phase

Bali Marathon Training plan for a 4h target time:

July 24, 7:30 a.m.: Pantai Pererenan, 8 km, 1h, slow beach run, shoes are optional, they will get wet

July 27, 7:30 a.m.: Pantai Pererenan, 40 min interval training, street run

July 30, 7:30 a.m.: Jl. Pahlawan, Kabupaten Tabanan, 10 km, 1,5h, mountain run
Please note: It is almost 1 h ride to get there from Pererenan!

August 2, 7:30 a.m.: Pantai Pererenan, 10 km, 1h, beach run

August 5, 7:30 a.m.: Pantai Pererenan, 50 min interval training, street run

August 8, 6:00 a.m.Pantai Pererenan, 30 km, 4h slow beach run to the airport and back, including a watering stop at Kuta beach

On August 11 is no training. Just relax from the 30 km run.

August 14, 7:30 a.m.: Pantai Pererenan, 9 km, 1h, slow beach run

August 17, 7:30 a.m.: Pantai Pererenan, 1h interval training, street run

August 20, 7:30 a.m.: Jl. Pahlawan, Kabupaten Tabanan, 12 km, 1,5h, mountain run
Please note: It is almost 1 h ride to get there from Pererenan!

August 23, 7:30 a.m.: Pantai Pererenan, 12 km, 1h, beach run

August 26, 7:30 a.m.: Pantai Pererenan, 1h interval training, street run

August 29 7:30 a.m.: Jl. Pahlawan, Kabupaten Tabanan, 14 km, 1,5h, mountain run
Please note: It is almost 1 h ride to get there from Pererenan!

September 1, 7:30 a.m.: Pantai Pererenan, 6 km, 1h, slow beach run

There is no training scheduled during the last week before the marathon. Just relax!

The Bali Marathon 2019 takes place on September 8. Start and Finish of the Bali Marathon are at the safari and marine park. Enjoy the race!

Bali Marathon Training

 

* Salamag Sayang: I know this is no correct bahasa but I experienced that it makes all the girls smile.

How I Fucked up Cape Town Marathon 2018

Klaus Forster's Qualification for Cape Town Marathon 2018After being able to finish the Tahura trail run in Bandung on Java in Indonesia, I was pretty confident that I was ready to run the Cape Town Marathon 2018 with 56 km in South Africa.

Cape Town Marathon 2018 Qualification

Tahura trail was my first trail competition. And I completely underestimated the challenge! Either it went uphill or downhill, hardly any flat sections along the way. Parts of it were so muddy that one had to slip down on 4 legs. My last marathon in Karlsruhe, Germany in 2016 took me 4:04 hours.

Cape Town Marathon 2018 Qualification

Qualification for Cape Town Marathon 2018

So I expected to finish the trail in less than 5 hours to qualify for the Cape Town Marathon 2018. But it took me 2/3 of the distance to make me believe that I can make it at all. I reached km 28 after 5:30 hours and finished after 9:18 hours as the 112th male finisher. Only 12 minutes before the cut off time.

Training Interruption for Cape Town Marathon 2018

Cape Town Marathon 2018

Due to a problem with my bank, I had to go to Germany during the preparation phase. A trip, that I didn’t do by heart. So it did cost me quite a bit of my energy. Visiting my parents, I got spoiled with delicious German food, which actually did not apply to my food plan.

But there was so delicious German food to choose from. Food I grew up with, and which I did not enjoy for a long time. So I got pretty undisciplined and enjoyed the sausages, cake, beef, pork, Döner 🥙 Bread and of cause some of the great German beers 🍻

My Excuses Not to Train for Cape Town Marathon 2018

Cape Town Marathon 2018

The outside temperatures were about 7 degrees below the freezing point. Within the 3 weeks in Germany, gained about 3 kg because I did very little training for Cape Town Marathon 2018. My excuse to get out of bed was: It is too cold.

Cape Town Marathon 2018

My problem was: I did not have a coach who kicked my ass. I was not able to motivate myself, to get out of bed and go running. Especially when the temperature was below the freezing point. And I had no one who was able to read what was written on my forehead, which I wasn’t able to se

Being on the Cape Town Marathon 2018, I only managed 42 km.

So get out of bed and get your coach today, who makes you accountable, and who pushes you over the last part of the distance of, that makes the difference. Everybody got his weak spot, where the discipline gets interrupted and what stops you from moving forward. That’s why:

Be smart, and learn from my mistake, before you fuck up your next project,

Sign up for your life hacks coaching sessions today!

Cape Town Marathon 2018