2:59 !!!

March 2019

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMartin's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
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
170.9812.437.454.72195.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.001.557.76

62' incl. 10 x 1' fast/ 1' easy

Absolutly one of my favourite workouts! Wanted to push under 10k-pace to get another training stimulus.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

56' easy

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.001.860.009.32

75' mostly easy incl. a short tempo-run from km 10 to 13

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62´ easy

through an upcoming storm, it was a bit scary in the woods with branches flying and trees bending in the wind.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.002.056.40

50': warmup with 3 strides

4 x 3' fast with 2' jog

Cooldown with 3 strides

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.480.000.000.002.48

23' easy

After another 10-hour workday I motivated myself to go for a run at 8 pm and got washed by a storm with hail...stopped the run and finished that damn day!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.004.350.009.32

71': warmup with 3 strides

3 x 10' threshold-pace with 3' rest

cooldown

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.750.000.000.006.75

62' easy

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.000.0013.05

1:46 hrs easy through the next storm...scary! Crazy weather here the last days!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned rest day because of a sick headache. I'm trying to listen to my body...

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.001.126.09

51' incl. 2 x (3 x 1' fast/ 1' easy), 13' easy between sets

Ran at 9 pm in the rain after another long workday. Not much fun.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

58' easy

Late run again because of my son's birthday. Hamstrings a bit stiff after yesterday's workout.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.660.000.000.007.66

65' easy

I need to accept that the stress at work affects my constitution more than I want. With another storm with lots of rain, I felt tired and my legs heavy. This was one of the worst runs of my life (hopefully)! Better times to come, but for now I will need to go through this hell until June...

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

61' easy

Seems like I have a little stomach flu. That's all I can handle at the moment.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day because of a stomach flu

Need to change a few things to get into higher mileage training again.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

64' very easy

Still having that stomach flu...

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

55´ easy at lunch, 3 strides

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.770.000.000.007.77

70' easy (5:34/km)

Still my legs are a little bit sore. Think that is still an impact of that stomach flu. But it's getting better!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

45´ easy (5:36/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.860.000.000.0012.86

1:49 hrs easy to moderate (5:16/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

31' Jogging (6:08/km)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

7:30 AM: 69' easy (5:29/km) on a beautifil & peaceful morning

5:30 PM: 22' easy (5:30/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

42' easy, 3 strides (5:18/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.998.700.000.009.69

75' moderate (4:50/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.160.000.000.005.16

45' easy (5:23/km)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.230.000.000.0013.23

1:49 hrs easy (5:06/km) at a beautiful, sunny morning

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.000.000.004.72

43' easy, 3 strides

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.343.731.240.0010.31

80' progression run (4:49/km)

km 1-3: easy, km 4-8: moderate, km 9-14: marathon-pace, km 15-16: threshold

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
170.9812.437.454.72195.58
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):