{"id":16009,"date":"2019-04-02T08:30:37","date_gmt":"2019-04-02T06:30:37","guid":{"rendered":"https:\/\/harlerunner.de\/ibbenbuerener-klippenlauf-2019\/"},"modified":"2022-03-06T11:31:24","modified_gmt":"2022-03-06T10:31:24","slug":"ibbenbueren-klippenlauf-2019","status":"publish","type":"post","link":"https:\/\/harlerunner.de\/en\/ibbenbueren-klippenlauf-2019\/","title":{"rendered":"Ibbenbueren Klippenlauf 2019"},"content":{"rendered":"

It is already over again, the 8. Ibbenbueren cliff run<\/a>, where I dared to run the long distance. My first Landschaftslauf and my first competition over more than the half marathon distance. So there is a lot to tell. <\/p>\n

Preparation<\/h2>\n

Application<\/h3>\n

The registration for the cliff run was done early November and after only 75 minutes (!) all 1.300 starting spots were taken. Thankfully, Mike, who had suggested the run, Norbert and I were in. So there were 24.7 kilometers with 500 meters altitude difference waiting for us. The second number was a big unknown to me, because so far all my running distances and competitions were flat.<\/p>\n

Trail Check<\/h3>\n
\""Run
“Run with the Crew” TrailTeam Osnabr\u00fcck<\/figcaption><\/figure>\n

For this reason, I went with Norbert to a event of the Trail-Magazin in Osnabrueck<\/a> at the very beginning of the year and learned that I should definitely train elevation… ;) Because the descriptions of the cliffs in Ibbenbueren<\/a> sound quite dramatic.<\/p>\n

Cliff Check<\/h3>\n
\"Cliff
Cliff Check<\/figcaption><\/figure>\n

Therefore, we have met in early March for a track inspection. This not only was a great event with a spontaneously mixed group, but also really helpful. Not only for the preparation, but also for the run itself.<\/p>\n

Training Plan<\/h3>\n

Nevertheless, I was wondering how I should train best for the run. Just in time, Michael Arend Training had finished their new training plans for the Rennsteiglauf. The profile of the runs seemed to be comparable and so I decided to use the marathon training plan for 4-5 days per week. That was a very good investment! You get a very good manual with explanations to all core training units, a method to easily determine your training zones and also the entire plan is in TrainingPeaks! I shortened the long runs a bit, because I’m not really running a marathon, but I was able to do the rest 1:1.<\/p>\n

What was new to me were units just above and below the anaerobic threshold like the rollon intervals. This trains the metabolism of the lactate produced, which is helpful when constantly changing between zones 3 and 4 during such a run. Overall, the preparation period worked very well and was only minimally affected by a slight cold in one week.<\/p>\n

Klippenlauf<\/h2>\n