2:59 !!!

January 2018

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2018
15% off for Fast Running Blog members at St. George Running Center!

Location:

Neunkirchen,Germany

Member Since:

Jan 23, 2018

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

Former career:

10k 37:24 (2009)

HM 1:23:42 (2009)

M 3:17:16 (2007)

Actual career:

16.09.17: 10k 43:00 (19th of 99, 5.M35)

17.06.18: 5,5k 21:50 (triathlon-relay)

Short-Term Running Goals:

  • running consistently in 2018, hopefully around 2000 miles
  • Run a marathon in fall 2018

Long-Term Running Goals:

  • Staying healthy and enjoying running
  • Repeating my mantra again and again: Think less, run more, train smart, race better!
  • Running a marathon in 2:59 in 2019

Personal:

married, two children, 36 years, 40 hours-a-week-job in a local townhall

Favorite Blogs:

Miles:This week: 43.61 Month: 119.24 Year: 1102.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
118.681.865.590.00126.13
Weight: 46.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.0011.19

First run of the year after having a cold.

Weight: 46.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

moderate effort

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

with 5 strides

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

moderate

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

easy long run

Weight: 47.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

moderate, lots of rain

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

with 3 strides

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.971.860.000.006.83

Crescendo: 20´ easy, 15´ moderate, 10´ tempo

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

easy/moderate

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

jogging on snow

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

easy long run

Weight: 46.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.002.480.006.21

Doing 4 x 1k tempo (~4:25min/km)

 

+ 10´ strecthing

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.590.000.000.005.59

tired legs

 

+ 10´ core strength

Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

42´ easy/moderate, 5 strides

 

+ 10´ stretching

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.003.110.006.84

60´ incl. 5 k "fast and relaxed" in 22:53 on a muddy and slightly hilly road. I´m not worried, it will get faster soon.

Weight: 45.98
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

36' very easy

+ 10' core strength

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

94' easy & funny with Maike, Jens & Thomas (--> 5000m in 14:48, Holy cow!)

+ 10´ stretching

Weight: 45.98
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

34´ easy, 3 strides

Using a 4-day recovery block to test what works for my immediate marathon taper (last week). Looks like:

Monday: rest

Tuesday: 30-40´ easy with strides

Wednesday: rest

Thursday: 30-40´ easy with strides

Friday: return to normal schedule

 

There are 2 more opportunities when racing a 10k and a half to find out what works for me.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
118.681.865.590.00126.13
Weight: 46.48
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