2:59 !!!

January 2019

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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: 15.64 Month: 135.62 Year: 1415.71
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
180.5321.748.450.00210.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

62' easy, 3 strides with Guy

Happy New Year to all of you!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.489.320.000.0011.80

90' with 15k tempo-run in the woods

Attacked by a dog, but he luckily didn't bite me.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

81' easy with Guy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.600.002.860.007.46

60' incl. 4,6 k hill-run, 190 m difference in altitude

Hill-run 1:40 min. faster than 5 months before!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

40' Jogging

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.670.000.000.0013.67

2:00 hrs easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

60' Jogging

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

60' easy after a hard work day. It was great to get a free mind!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

91' easy, 5x30" strides

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.007.08

61' easy

Twisted my ankle heavily in a pothole. It hurts, but it's not swollen. I twisted my ankles several times in my life. I'm professional in dealing with that...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

64' easy on snow

Ankle hurts a bit still, but easy running is no problem.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.730.000.000.0014.73

2:05 hrs easy with perfect conditions for a cross-run: hills, woods, rain, storm, mud...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

60' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.671.861.860.007.39

60' progressive-run

Found a good balance between volume and intensity the last weeks. Hope I'm able to hold on.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.000.007.27

64' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.244.353.730.009.32

70' moderate/fast over a hilly course

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

64' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm having a cold. Need to rest for a few days.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day: Having a cold

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.007.08

61' easy with 3x30" strides

Back to running after 2 days having a cold. Luckily it disappeared very fast.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

59' easy on snow

Too cold and slippery for my planned fartlek.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.140.000.000.008.14

68' with Guy, still very cold.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.116.210.000.009.32

74' incl. 50' MP on snow & ice

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

When I studied my training logs from last year, I realized that injuries always occured when I ran close to or over 300 km (186 miles) per month. For 2019, my goal is to run 300 km (186 miles) per month in pre-season and cut back before races to 250 km (155 miles). Speaking of intensity, I am always looking for the green light for my easy runs and the yellow light for my faster runs. I will leave the red light for races.

Just being more consistent (and therefore less injured/sick) will lead me to new heights in mileage.

Since I nearly reached my goal for this month, I will take it very easy and reduce mileage to make sure I am fully recovered when February starts.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

95' easy

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

60' easy

Crazy: I'm working in the city 9 miles away and 300-700 feet lower in altitude from home. While in the city there was no or just a little bit of snow, I ran on 6-8 inches here and in addition, the wetness froze up again...No, as a runner I don't like snow too much!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

61' easy

Tough conditions: 10 inches of snow. After 3 miles, I changed my route to the roads so that I don't slide that much.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

We are at 15 inches of snow after a snow storm the whole day. Since I always take a day off per week, it wasn't a hard decision to take it today...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.450.000.000.009.45

80' easy with Guy, 10-15 inches of snow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
180.5321.748.450.00210.72
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