Ironman Canada, I´m in ...

I had some nice days back home in Hamburg and beside tons of orga-things, I recouvered from the "cold-Ironman" plus I started to train again. Most of the papers and things I had to work on after beeing on the road for half a year are done, but now I start to plan/organize the next trip. And the first step is made, I´m registered for the Ironman Canada (26th of August - Penticton BC, Canada). We (me and my coach Peter S.) decided to give it another try, even I have allready done 3 longdistance-races in 2007, including lots of miles in the water / on the bike and in my runningshoes. But I´m extremly motivated and we do change the training.
The fun thing about Ironman Canada is that this was my first Ironman in 2003: So now beside training, I need to fix the flights, accomodation and all the little things that need to be organized. But I cannot wait to jump in the plain.
HAPPY TRAINING
ALOHA --- Kjell

Sauerland-Team Camp in Spain ...

Everyone who allready had a good summer and is looking for a September Trainingscamp, check out the Camp from the Sauerland-Team. It is a fun camp, with an very good coaching (swim, bike, run) and most athlets get ready for the big race in Kona. The Ironman Hawaii 2007.
Today we have great weather in northern Germany, but you never know in September. So better higher your chance of good weather.
Happy training, ALOHA --- Kjell

HAMBURG CITY MAN in 46 days

HAPPY TRAINING
ALOHA --- Kjell

Kompressionsstrümpfe - compression hosiery ...

"Das Prinzip von Kompressionsstrümpfen" ein Bericht von Christian Wachter [tricomponents.info]. Sehr interessant und für alle Sportler die an neuen Ansätzen Interessiert sind, sicher lesenswert.
HAPPY RUNNING
ALOHA --- Kjell

FRIDAY the 13th ...

I better stay in bed ...
A Friday occurring on the 13th day of any month is considered to be a day of bad luck in English, German, Polish and Portuguese-speaking cultures around the globe. Similar superstitions exist in some other traditions. In Greece or Spain, for example, Tuesday the 13th takes the same role. The fear of Friday the 13th is called paraskavedekatriaphobia (a word that is derived from the concatenation of the Greek words Παρασκευή, δεκατρείς, and φοβία, meaning Friday, thirteen, and phobia respectively; alternative spellings include paraskevodekatriaphobia or paraskevidekatriaphobia) or friggatriskaidekaphobia, and is a specialized form of triskaidekaphobia, a phobia (fear) of the number thirteen." [source: Wikipedia]
Good luck today. ALOHA --- Kjell

beginn ...

"More powerful than the will to win is the courage to begin." [unknown Author]
Have a great day. ALOHA --- Kjell

suffering ...

I´m writing once a week in my Ironhamburger.com Blog about different things. And this weeke I decided to write about suffering.
Have a look and let me know what you think.
Best regards, Kjell

After weeks, I have my crown now ...

I lost count, but it has bee to many weeks with my temporary crown now. It feel out twice, lucky me during the Ironman I had no trouble with it. But now I´m done, yes I have my final crown and overall it was a nice investment. So if you have the choise, do it in Germany and not in the US. You spend about 3 times to 4times as much there. My dentist Doc. B. Krause did a great job and I´m happy with it. Right after I enjoyed my Muesli and it was so much better.
Have a great day and get everything done before Friday, it´s Friday the 13th!
ALOHA --- Kjell

Crazy weather ...

Remember me talking about beeing cold during the Ironman Coeur d´Alene. I guess noone is complaining about cold temperatures in the western part of the USA at the moment. For Coeur d´Alene the weather repord for the next 10days are between 30C and 40C (86-104Fahrenheit). I keep asking myself, why not on raceday. It would have been a total different (I mean better!) race for me. And the weather here back home in Hamburg, COLD. I think so, even we have between 17-28C, but the last week felt like fall.
A good recouvery to all Ironman Asutria finishers!
ALOHA --- Kjell

Ironman AUSTRIA

The summer is allways busy with Ironman racing, but where is the summer (cold and rainy). The only thing that reminds about summer is the calendar. Anyway, today is the Ironman Austria and I hope the best for better weather.All the best to Alex Taubert! Wow Alex, I had no idea how old you are. I looked for your racenumber and found your year of birth: 1900. Amazing that you still do Ironman with 107 years of age.
Have a good one.
ALOHA --- Kjell

Klassentreffen 10jähriges

Wahnsinn, nun sind es schon 10 Jahre die wir das Gymnasium Ohmoor verlassen haben. Manja B. hat die Initiative ergriffen und ein Klassentreffen angezettelt:
Ort (unsere Schule): Gymnasium Ohmoor, Sachsenweg 76
Treffpunkt: Gymnasium Ohmoor, Aula
Datum/Uhrzeit: 8.9.2007 / ab 18:00Uhr

ALOHA --- Kjell

Ironman Coeur d'Alene 2007

Just found this on YOUTUBE: Ironman Coeur d'Alene 2007 gets underway!
Look at Paula and the reporter on the beginning, how they freeze. I did aswell!
Back in Hamburg, the weather is cold and rainy, what a summer. Hope for a big weatherchange.
ALOHA --- Kjell

Congratulations to Nicole ...

What a race. To bad, that I wasn´t there. I just saw the Online-Trailer (Hessen TV) and it is amazing. Congratulations to Nicole Leder and Coach Peter.
Happy Training --- Kjell

HANSA ...

I finaly made it to my sister´s (Sinje) horse (Hansa). The plan was that I at least try to ride Hansa, but the rain. Hansa looks great but powerfull, so I don´t know what to think about me beeing on the back and riding Hansa. But with my coach Sinje I will be fine, I hope. That is the picture with the three of us in the rain:
Hope for bette weather.
ALOHA --- Kjell

handle it ...

"If you're handed it you can handle it!"
Another good quote!
ALOHA --- Kjell

WINGS ...

For my last dinner, I decided to have some Wings. We got 30 and my 10 are called "suicide". But honestly, they where tasty but not to spicy. Or maybe I´m so used to spices. Have look:

Ironman GERMANY

Today is the IRONMAN GERMANY! Good luck to everyone. But for sure to:
- Nicole LEDER # 55
- Nicole TÖPFER # 59
- Iris TIEDEKEN # 61
- Henning MOHR # 1682
- Nobuyuki TANAKA # 1772 ("GAMBATE - JOE")
- Petr VABROUSEK # 11 (my racenumber from Ironman CDA!!!)
- Hubert HAMMERL # 13
- Uwe WIDMANN # 4
- Lothar LEDER # 8
... hope I forgot nobody!
Have a great race, I will sit in the plain back home.
ALOHA Kjell

Nothing to do, so ...

Well this project was set on paper for weeks. And now I finaly pushed myself to start it. Got up early to at lest finish most of it. Deb wanted some small vegetable patches in her back yard. Rob (Denise´s husband - Deb´s sister) helped with all the planing and material-list. THANKS!!! After a couple of hours outside and a sour back (again - had that in the Ironman big time), I´m done and Deb is happy. So a WIN WIN Situation. Next time when I´m back, I´m looking in foward to have home-grown Salad and herbs. Go for it!
Have a fun day and a good rest for all the Ironman Germany Athlets.
ALOHA --- Kjell

i´m not parking ...

"The road to success is dotted with many tempting parking places." [Author unknown]
Drive safely - Aloha --- Kjell

Ironman Coeur d´Alene ...

Check this: Ironman Coeur d´Alene!
Hope you all like it.
ALOHA --- Kjell

Relaxation, need to ...

"Relaxation techniques are used by people who wish to relax, for a wide variety of reasons. Since the 1960s, research has indicated strong correlations between stress levels and physical and emotional health. Meditation was among the first relaxation techniques shown to have a measurable effect on stress reduction. In the 1970s, self-help books teaching relaxation techniques began to appear on bestsellers lists. [1] In 1975, The Relaxation Response by Harvard Medical School professor Herbert Benson, MD and Miriam Z. Klipper was published. Their book has been credited with popularizing meditation in the United States." [source: Wikipedia] ... but it´s not easy.
Relax - ALOHA --- Kjell

THANK you

The race didn´t turned out, what I expected. I mean my performance, but have a look what I found ...
ALOHA --- Kjell

I´m not complaining or looking for excuses ...

... but the swiming felt, beeing in the bearing sea (so cold and wavy).
... on the bike I never had a moment where I warmed up. I was allways cold. So my musels where hard and then my lower back started to hurt realy bad. After a while I had no feeling anymore in my back. It effected my paddeling, so my splits where getting slowlier and slowlier.
... the runningpart was to warm up before the finish. The second half on the Marathon was faster than the first. It took me maybe 10k to get into my running feeling.
Here are the Pro results. Place 19 from 19 finisher, GRR!
Swim - 01:07:21
Bike - 05:29:20
Run - 03:23:11
Total - 10:03:51
Here a picture from the swimstart, more on Ironmanlive!
Happy day --- Kjell

Ironman Coeur d'Alene - LIVE ...

CHECK the race online and follow me (Nr. 11): IRONMANLIVE! Or the Livestream (Online-TV)!
Have a relaxing Sunday, I will work hard.
All the best and thanks to everyone for the support!
ALOHA --- Kjell

Beautiful Coeur d`Alene ... racepreview

This is a nice pre-race Trailer. Have a look!
Ironman Coeur d´Alene Trailer
Wish me luck, good legs, mental power and just a fun day!
ALOHA --- Kjell

Greetings from Japan ...

Got this picture from Mijako. Berit (english/german teacher) took this picture with her german students and sended it to me. Thank you:
ALOHA --- Kjell

Helmet-problems, but ...

At the Pro-Race-Briefing I found out that my Aerohelmet is not approved for this event. The missing Sticker to be a CPSC certified helmet, wasn´t there. Not on this brand. To bad and now? I talked to a few people and I accually got some nice answers, but no real solution. So I started to look on the Expo and asked someone at a bike place for a helmet. They don´t have any, but he knew someone. So I finaly met Marc Lauzon from TriBike Transport and he had one. He gave it to me for the race right away. Thanks and you should check his idea, the TriBike Transport is a great thing!
... the Carboloading was fun and all the other stuff, too! Now I put my feet up and focus on Sunday. I´m ready.
ALOHA --- Kjell

Winning - Losing ...

"The opposite of winning isn't losing. It's quitting." [Martha Rosett Lutz]
Thanks Sandy for sending me this quote!
Happy running - ALOHA Kjell

THANK you ...

The race is getting closer and I wanna thank you everyone who helped and supported me on the way to IDAHO. It was a long day with good training (thanks Peter), my Sponsor-support (check: IronHamburger), friends (Sandy Thank you so much for everything!!!) and of course my familie here in Alexandria. I stayed here for a couple weeks and it was allot of fun beeing with you and getting ready. Thank´s Deb, Scott, Ali, Bailey-Riese and Hannah:
Have a fun day.
ALOHA --- Kjell

Ford Ironman Coeur d’Alene: North American Pro Men’s race ...

This is the pre-race articel from Ironmanlive.com! Have a look: "A strong field has assembled to compete for the $50,000 being offered to the men at Ford Ironman Coeur d’Alene this weekend (Ford Ironman USA Lake Placid will host the women’s pro race this year, alternating with Coeur d’Alene)." [source: Ironmanlive] and more under!
Getting ready to leave to Idaho.
ALOHA ---Kjell

Training miles in Alexandria ...

A little math. These are my statistics for my training here in Alexandria:
- total miles - 2238,23miles
- average week - 305,10miles
- swimming (total) - 45miles
- biking (total) - 1880,13miles
- running (total) - 313,10miles
- Total Training hours - 170,3 hours

Happy Training. ALOHA Kjell (I´m ready!)

His name is ...

The decision is made. A name is found for the new familymember:Baily-Riese (hope the spelling is correct)?!
Here is the place where he came from: Statesman Welsh Springers! He is an explorer and so much fun:
Have a fun day - ALOHA --- Kjell

Ironman Japan

The Ironman Japan was on Sunday, but when I woke up this morning (Sunday) the race was allready finished. One of my first things I did was to check the results oneline and there must be a database-error, because the biketimes are way to slow. I guess these times are the swim-and biketime in one. But you can see the totaltime and placements. And it as nice to see that two Athlets I know won the race.
I met Park the first time in Korea (2004) during the Taifun Ironman (without the swim) and after that we see each other a couple times a year. He is so much fun, Congratulations Park - Fighting!
Naomi is the Nr. one on the woman Ironman distance in Japan. She is allways smiling and allot of fun. Food is most important to her, so Naomi´s Blog is called 95% about food. Beside that she just won her second Ironman, Congratulations.
And congratualtions to the Raceoffice for annother great Ironman Japan, that is a fantastic race.
Have a good recouvery, ALOHA --- Kjell

Manhattan Island Marathon Swim ...

Wow, this sounds like fun, even I´m not a good swimmer! But why is it so expensive - $1,285. On the other hand you get the possibility to swim arround Manhatten. For me, well maybe one day.
"On June 16, 2007 the Foundation will present the annual 28.5 mile Manhattan Island Marathon Swim. This is our longest and premier event of the season, a full counter-clockwise circumnavigation of the island of Manhattan." [Source: nycswim]
Happy swim
ALOHA --- Kjell

NEW BIKE ...

Look here, I finaly decided to get a new bike:
I thought my CEEPO was to fast, fun, good looking, high-end, light ... [check out: CEEPO GER / CEEPO JAPAN]!
Fun Training - ALOHA --- Kjell

POOLSIZE ...

This info will not effect my training or confidence to have a good race in 10 days. I was asking everyone to find out how long the pool (Mount Vernon Rec. Center) is, where I train most. So after a little more than a month I found out, the pool is 25 yards. So thats the reason why my times are sooo fast there!
I looked for a calculator and here is one online.
HAPPY TRAINING - ALOHA --- Kjell

Ironman-Streit, fight ...

Big fight on TV!
Gespräch Kurt Denk / Kai Hundertmarck.

Well --- Kjell

New family member ...

Scott and Ali went to Georgia and get their new family member. The two did the way in 2 days. Thats a long drive. Here the first impression of ... - the name isn´t decided yet:


Have lots of fun!
ALOHA --- Kjell

6 days to the Ironman Japan and ...

6days to go for the IRONMAN JAPAN. It is a little bit sad, that I not race this year. I love the island and the people there especially my homestay family (stayed there the last two years). Well hopefully next year again.
But at least I have my great MAYSTORM wetsuite.

EAGLEMAN 70,3

Today was the Half-Ironman EAGLEMAN (70.3) close to where I´m. I thought about arcing within this great event, but we (me and my coach Peter) decided not to start. The Ironman CDA is quite close and I wanna have a good day there!
Have a fun day --- ALOHA - Kjell

Congratulations to the BIEST-Blog ...

I wanted to post this anniversary note. The Biest-BLOG just had it´s first year and is on of the blogs I know with deep input and lots of great suggestions/stories.
Pleas keep going. ALOHA --- Kjell

Shop at projekt-triathlon ...

This is a great onlinestore - projekt triathlon. You should check it and the pricing for all the high quality products are good!
Happy Shopping - ALOHA --- Kjell

Active Release Technique ...

My training is doing well and I´m there where I have to be - Thanks to Peter, my coach. Getting all the miles, my speed and my powerwork in. Beeing tired is part of the way to the Ironman CDA. And I´m getting great help from my family here and home, my friends and for a weekly Active Release Technique (ART) treatment, from Dr. Skopp.

ALOHA --- Kjell

Legal push ...

The training is allot and hard at the moment. I´m looking in forward to the taper in a few days. But on the other hand all the great food that I have is so much fun. I love to eat and just had Popeys secret for Lunch.

Here are some Spinach recipes!

Happy Lunch. ALOHA --- Kjell

Congrats to Olaf ...

While surfing the web, I ened on Olaf´s webside and found his statement about his "comeback-race" in Brazil. I think Olaf you did a great job!
Olafs repord!
ALOHA --- Kjell

Deadliest Catch ... crab meet ...

We had a wonderfull dinner last night. Our main course where King crabs: And for all who want to do more with their King Crabs than steaming, some recipes.
Our food reminded me on the show Deadliest Catch on the Discouvery Channel.

Enjoy your food.
ALOHA --- Kjell

3 Halfironman on this weekend ...

That was a bussy weekend for Ironmanlive and everyone who is interessted in Triathlon, Ironman and Halfironman:
Halfironman Hawaii
Halfironman Austria
Halfironman Switzerland
Congrats to all the winners and finisher!
Happy recouvery. ALOHA --- Kjell

Class 3b performed last week ...

My moms class, the 3b, performed a play last week and it was a success. I know the class and the kids are allot of fun. And they having a real nice school, the Döhrnstraße. Here are some impressions:
Have a fun day. ALOHA --- Kjell

Julie Moss competing in the 1982 Hawaii Ironman Triathlon

Watch this Movie about: Julie Moss competing in the 1982 Hawaii Ironman Triathlon
Amazing, but I never wanna finish like that!
Have a fun day.
ALOHA --- Kjell

0:5 lost ...

Last night I went to another Baseball game. The Washington Nationals played the LA Dogers.
I was fun to go, but the Nats lost 5:0.

Have a fun day. ALOHA Kjell

IRONHAMBURGER ... or Hamburgers

All about Hamburgers(to eat)!

"A hamburger (or simply burger) is a sandwich that consists of a cooked patty of ground meat that is fried, steamed, grilled, or broiled, and is generally served with various condiments and toppings inside a sliced bun baked specially for this purpose. Hamburgers are often served with french fries, potato chips, or onion rings."

"The word "Hamburger" comes from Hamburg, Germany; the inhabitants of this city are also known as "Hamburger" in German but as Hamburgians in English. In Germany, local traditional snacks are often named after the place of origin, like the Frankfurter (also known as a hotdog), the Berliner (a type of doughnut) or (Thüringer) Bratwurst. In Hamburg it was common to put a piece of roast pork into a roll, called Rundstück warm, although this is missing the "essence" of the modern hamburger, which is ground meat. However, another theory states that in Hamburg, meatscraps similar to modern ground beef were served on a Brötchen, a round bun-shaped piece of bread. It is said that German immigrants then took the Hamburger to the United States."

Once an a while I like to have one:
Happy eating. ALOHA --- Kjell

Fruehling in der Biest-World

Hier in Washington genauso wie zu Hause in Hamburg ist der Fruehling weitestgehend ueberwunden. Mit Ueberwunden meine ich hauptsaechlich, die Nebenwirkungen wie Pollenflug, die der liebe Fruehling mit sich bringt. Schaut mal in den Biest Blog, dort gibt es mal wieder einen Rossbad Comic (http://biest-blog.typepad.com/biest_blog/2007/05/biest_hat_frhli.html).

Einen wunderbaren Tag.
ALOHA --- Kjell

Memorial Day ...

Today is: "Memorial Day is a United States federal holiday that is observed on the last Monday of May (observed this year on 2007-05-28). It was formerly known as Decoration Day. This holiday commemorates U.S. men and women who have died in military service to their country. It began first to honor Union soldiers who died during the American Civil War. After World War I, it expanded to include those who died in any war or military action. One of the longest standing traditions is the running of the Indianapolis 500, which has been held in conjunction with Memorial Day since 1911. ..." [source: Wikipedia]

Kjell

IRONMAN BRAZIL

I just came back from my morning run and checked the ironmanlive.com Webside for the Ironman Brazil update. Olaf Sabatschus, a Biest-Gang Member like me and a great athlet/person is going for his 3rd victory, after figthing his chancer last year.
Olaf, I hope you have a good day out there and all the best.
ALOHA --- Kjell

200km on my bike

Today I send most of the time on my bike. I had to do one of my keysessions. The 200km bikeride was on. I rode on route 1 passed Fredericksburg. The weather way beautiful and the tarffic wasn´t to bad. Probably, because most are on the beach or somewhere out in the country. Just some (quite allot) biker are in the road and showing their bikes and crusing arround. I did so to, but I used my mucsels for speed.

Still love my CEEPO TT Killer:

Have a great day. ALOHA --- Kjell

You Might Die Trying ...

Heard this during my training today and it was just a great thing to listen to:
"To change the world,
Start with one step.
However small,The first step is hardest of all.
Once you get your gate,
You will walk in tall.
You said you never did,
Cause you might die trying,
Cause you might die trying.
Cause you---"
[Dave Matthews Band > You Might Die Trying]

ALOHA --- Kjell

Spring Sing at THE HIGHSCHOOL ...

After my long day at different doctors, I went to Ali (my cousine) Highschool for the Spring Sing. Her Highschool the Episcopal High School is compare to our standarts a different world. Allways, when I go to see an Event there I´m impressed!

And the Spring Sing was so much fun. Everyone did a great job. Ali had a solo! Well done ALI!!!

For the last weeks lots of power: >>We´ve got two lives, the one we`re given and the one we make.<< [Kobi Yamada]

Have a great day. ALOHA --- Kjell

Root canal treatment ...

What a nice surprise. I had some problems with my tooth for a couple days. Dr. Skopp, my ART Doctor, gave organized me an appointment. So I went and finaly it turned out to be a big part of tooth was realy bad. So they sended me to an specilist for a root canal treatment. And lucky me, all on one day. Hope that was the reight decission, because I had to do it from on secound to another. On the other hand no choise.
So they did it. Here is and illustration what they did yesterday in my mouth:
[found this illustration on Wikipedia]

For all of you, have a great day and enjoy your solid food.

ALOHA --- Kjell

Fun thing ...

I found this M&M webside and played a liitle while. If you expect something serious, not today in my Blog, Sorry. And here are some of my samples:

If you find yourself, great. I personalized some friends and family.

Have a fun day - ALOHA --- Kjell

Mount Vernon Farmers Market

Today I went to the local Mount Vernon Farmers Market. I just got some nice apples and loced arround. It was fun and relaxing.
Happy shopping. ALOHA --- Kjell

Quote on my Coffee-Cup ...

I like quotes allot. And I found this one on my Coffee-Cup today:

And building could mean: >>go for something<<. It is true, visualizing is a big part of our preparation and this quote is so true. Go for --- Kjell

Woodlawn Staples, Training and ALDI ...

I felt tired, but I had a long session (90kbike+20krun) on my "to do list". To bad that I missed the Tournament at the Woodlawn Stables. My cousine Ali participated within this tournament and mad a 2nd and 5th place. CONGRATUALTIONS!!! Here is a picture I did last year, when Ali had a riding lesson, well done:

And in the evening I went with Deb to do some Lumber-shopping for a garden project. But looked in four store without any success. But after seeing the addpaper from ALDI (germany company) we passed a store and Deb took a picture:

It´s not a big deal, I just think it´s funny.

Have a great start in the week, but first enjoy the Sunday night. ALOHA --- Kjell

CEEPO Bikes

I enjoy riding my Ceepo TT Killer. And Mr. Tanaka (Ceepo Japan and founder) just post an ad in the Japanese Triathlon Magazin:

For the CEEPO Germany check: CEEPO.

Happy training --- Kjell

Ball game ...

That was fun. Yesterday I went to a Ball-game. The Washington Nationals where playing the Atlanta Braves. Bob a running friend took me to the game, Thanks! I had allot of fun, but I had to ask quite a few questions. Well Baseball is not so big in Germany.

By the way, my training is doing well and I´m pushing hard for the Ironman Coeur d'Alene.

Keep you all updated. Have a great day, ALOHA --- Kjell

Route-creator in the US ...

This is a great tool for creating new routs in your area. There are differenr options and you can just follow the roads you wanna run on and know the distance and elevation. It´s easy and fun, so you might wanna try: ROUTE-CREATER by the USATF.
HAPPY RUNNING - ALOHA --- Kjell

German Chocolate Cake ...

I got this surprise a couple of times and the name of this cake is confusing. So finaly I did some Online reserce and found this about the German Chocolate Cake:

>> But it has an interesting history. A recipe for "German's Chocolate Cake" first appeared in a Dallas, Texas newspaper in 1957.That it was sent in by a Dallas homemaker is all we know.....
According to Patricia Riso, a spokeswomen for Kraft foods . It used a brand of chocolate bar called "German's" which had been developed in 1852, by an Englishman named Sam German, for Baker's Chocolate Company.
The cake had an immediate and enthusiastic response, and requests about where to find the German's chocolate bar were so numerous that General Foods (who owned Baker's Chocolate) decided to send pictures of the cake to newspapers all around the country.Everywhere the recipe had the same response and the sales for the chocolate exploded.
Now the cake is a regular item in bakeries across the country, anda mix is on the grocery shelves also. It was my favorite cake when I was growing up and I requested it for my birthday every year.The cake most likely didn't originate from this Dallas housewife.Buttermilk chocolate cakes have been popular in the south forover 70 years, and Pecans are plentiful in the area also, to make the nice frosting. German's chocolate is similar to a milk chocolate and sweeter than regular baking chocolate.<<

... and the recepi: GERMAN CHOCOLATE CAKE !

HAPPY BAKING --- Kjell

Rocky Steps ...

On the way back from Canada we stop in Philadelphia and stayed at Lorie´s place (a good friend of Sandy). Thank you Lorie!

For dinner we went to a great Seafood-place and the next morning I did a city run and explored Philadelphia. I had two main goals. One was the independance hall and the other the Rocky Steps.

ALOHA --- Kjell

Great training in Canada ...

The biketraining in Canada was great. I loved the country-side and the quite roads.

Sinje (my sister) see what I found during my biketraining in Ontario Canada! What fun;-)

Happy training and ALOHA --- Kjell

Forest City Road Races - the Marathon

The Marathon within the Forest City Road Races Event was on the todays schedule. Sandy my running friend from Alexandria had a big goal. The Boston Quali in her AgeGroup. And what happend, well we - sorry she - did it by 6 Minutes. Fantastic Sandy. Her time was 4:25:55.6h and she won her Agegroup easily. CONGRATULATIONS SANDY!!!

And Diane and her running-friend Pina (her first Marathon!) ran together and looked fantastic during&after the race. Well done!!! Sandy and I stayed at Jim and Diane's house and we had a great time. THANK YOU SO MUCH for the hospitality. They life in a beautiful house and a great area. I loved the bikerides, even it was a little chilly;-)All the best for the three of you!

.... and HAPPY MOTHERDAY to all the mom's but specialy to my MOM!

ALOHA --- Kjell

Temp-drop ...

Oh boy, what a temperatur drop today. Yesterday it was nice and sunny + warm!!! Today it was windy, a little rainy and cold, GRRR. But the training was allright. I did 125k and a hard 2k run. So a good and mostly fun session.
And we are getting ready for the Marathon tomorrow. The race will be held in London (ON-Canada). Hope I can pace Sandy to her big goal, the Boston Quali.
HAPPY FEET for tomorrow.
ALOHA --- Kjell

Great bikeride ...

WOW the area here in and arround London is fantastic. I did my first long bikeride after the Strongman (Long means 165km). It was allot of fun. But I have to get used to, that out in the countryside, there are not allways store or shops where you can get a drink. I totaly ran out of water one point.
... the most fun and great sprint I had at one farm, where two dogs tried to get me. The just secured their property. And they did a great job. They scared me!!!
Tomorrow more km's on the bike and please no dogs;-)
HAPPY TRAINING
ALOHA --- Kjell

On the road to canada ...

We did it. The big trip from Alexandria (Virginia) to London (Ontario Canada).
Including:
- hundrets of miles (close to 700Miles)
- trouble with on tire (we got it fixed)
- a nice movie on the road (thanks to Sandys DVD player)
- lots of snacks
and of course going into Canada. But I do not get a stamp in my passport. To bad!

... now I'm getting readz for some wonderfull bikerides.
But first a great nightsleep.
ALOHA --- Kjell

bonds are gone ...

I know for some it sounds stupid, but I was still wearing the Ironman Hawaii (2006) wristband until now. The good recouvery and fun sessions made me ready for the next training-period. And now this. Just starting in my Ironman-period and I lost the wristband.

The bonds are left behind now and I can start back again. Beeing fresh in your head is the key and I´m right in a refreshment tretment.

HAPPY TRAINING ... and leave your bonds behind. ALOHA --- Kjell

yummy

I enjoy some real (no "fast") food here with my family and friends. The trainings is doing well and today we had a fantastic day for biking. Talking to my Coach Peter helped aswell, so overall I had a great day and I´m ready for the hard training. Plus some more good food!

ALOHA --- Kjell

My old Highschool GYM. OHMOOR

During my great workout this morning, I had to think about my highschool-time. I enjoyed most of the time (what is probably unusall). Anyway, this year is my 10th aniversary after graduation from my GYMNASIUM OHMOOR.
I hope the class of 1997 will come together this year!
ALOHA and happy training --- Kjell

Race for Hope ... Brain Tumor Society 5K

Did a nice start in my training for the Ironman CDA. And my first experience in a charity Event like this. I like the idea of combining Sport and charity. So I raced within the Race for Hope ... Brain Tumor Society 5K race and placed 5h overall and won my agegroup. But I had a hard time to push myself, just two weeks after the Strongman.
And I ran for REVOLUTION Health team a revolutionaries company you might wanna check!
I hope you all are fine and have a great day.
ALOHA --- Kjell

STRONGMAN Trailer ...

Watch my little Strongman Trailer:

VEOH

or

YOUTUBE

Have fun and ALOHA

Kjell