2:59 !!!

January 2018

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20182019
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:

Marathons:

Merzig (04/09/05): 3:56:41

Cologne (05/09/11): 3:26:16

Frankfurt (07/10/28): 3:17:16

Essen (09/09/11): 3:23:34

Frankfurt (18/10/28): 3:16:46

Personal Bests:

10k 37:24 (2009)

HM 1:23:42 (2009)

M 3:16:46 (2018)

Mileage:

2004: unknown

          M 3:56:41

2005: unknown

          M 3:26:16

2006: 2405 km (1494 miles)

2007: 2705 km (1680 miles)

          M 3:17:16

2008: 2847 km (1768 miles)

2009: 3257 km (2023 miles)

          10k 37:24 / HM 1:23:42 / M 3:23:34

2010: unknown

2011-2015: break

2016: 762 km (473 miles)

          10k 43:00

2017: 1933 km (1200 miles)     

2018: 2907 km (1806 miles)

          10k 39:58 / HM 1:29:14 / M 3:16:46

2019: 10k 39:49 / HM 1:26:27

Short-Term Running Goals:

  • running more than 2000 miles in 2019
  • 10k < 39:00
  • HM < 1:27
  • M < 3:10

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 2020

Personal:

married, two children, born 1981, 40 hours-a-week-job in a local townhall

Favorite Blogs:

Miles:This week: 36.76 Month: 156.74 Year: 1436.83
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
118.681.865.590.00126.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.0011.19

First run of the year after having a cold.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

moderate effort

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

with 5 strides

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

moderate

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

easy long run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

moderate, lots of rain

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

with 3 strides

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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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

easy/moderate

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

jogging on snow

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

easy long run

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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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.590.000.000.005.59

tired legs

 

+ 10´ core strength

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

42´ easy/moderate, 5 strides

 

+ 10´ stretching

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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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

36' very easy

+ 10' core strength

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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

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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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
118.681.865.590.00126.13
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