2:59 !!!

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

17.06.18: 5,5 k 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
  • Being listed in the Mileage Board for a full week
  • Being listed in the Mileage Board for a full month
  • Being listed in the Mileage Board for a full year

Personal:

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

Favorite Blogs:

Miles:This week: 41.30 Month: 129.63 Year: 846.77
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
184.857.191.242.48195.76
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.920.000.000.003.92

35' easy

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.001.246.21

53´ moderate including 10 x 1´ fast/ 1´ easy

I´m back in my normal routine with about 40-45 miles per week. Trying to run that consistent in April and going for more in May (~50 miles) if that works well. I was careful about the tempo of the minutes because it didn´t run that fast for months. I like minutes because they´re a great way to get some faster running into your legs without that exhausting effect of longer intervals. That´s not what I am shooting for in this stage.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62´ easy

It´s surprising how fast (5:20/km, 8:34/mile) those truly easy runs are at the moment. I don´t look at the watch and don´t push the pace when running easy. There´s no special time goal, just running by feeling. I think there are 3 main reasons for this:

  1. Due to Easter holidays I am able to sleep almost 8 hours each night.
  2. A 3-week-break in Febraury because of an influenza.
  3. I´m simply not running enough... (-:

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

71' moderate

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.113.110.000.006.22

49´ including 5k tempo run

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

40´ easy

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

92´ easy

Because my achilles tendon showed a little reaction to the faster running of this week, I decided to go through a real base-building phase this summer. In my understanding of running, I am a low-mileage runner who needs a lot of prudence to stay injury free. Therefore I will have just one goal: mileage! In Germany, 100 kilometers is what a local runner with a bit of ambition is going for. I want to find the savest way to reach that until August...this year...(-:

My plan is as follows:

1. primarily easy and moderate runs

2. making small mileage jumps from month to month (rough & perfect plan: April 70 kmpw, May 80, June 90, July 100 with recovery weeks here and there)

2. spreading volume over the week as even as possible (i.e. no real long runs)

3. no intervals, hard tempos or serious races

Since my 10k and HM-PB are much better than my Marathon-PB, I´m in the curious situation that my moderate runs often are as fast or even faster than marathon-pace. I will fix that with higher volume and more tempo-runs in common marathon training cycles. Also I am living and running in the Central German Uplands with somestimes long and/or steep rises. I will try to use this topography to build my fitness.

This plan sounds very boring, I know, but it´s simple and flexible.  

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

59´ easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.710.000.000.007.71

61' moderate home from work

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

65' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - just trampoline with my sons (-:

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.640.000.000.007.64

61' moderate

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

62' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

90' easy

Tired legs because I dug the garden the last two days. But as in the last few days it began to feel good after 40 minutes.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

63´ easy

felt like crap because of stomach cramps, got better after 40 minutes again...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.001.241.247.45

61´ easy fartlek (300-1000m segments fast with longer easy running in between)

after an 8 hrs work day and then 2 hrs gardening. Amazing what a body is able to handle if it gets enough sleep.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

What a day...not worth mentioning! Hectic, taxing, annoying and no running.

Nice times will come! 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.030.000.000.007.03

62' easy

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Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.354.080.000.008.43

67' incl. 30' tempo ~4:30/km

Would be a nice pace for my marathon in October...(-;

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62' easy

Ran exactly the same mileage as last week! No progression! (-:

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.330.000.000.0012.33

121' easy with Daniel, 50% on technical trails

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Work, house delivery & parents evening...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62´ easy

My legs are feeling "itchy" and hurt at hips, knees & feet. Think it´s too much stress to work at the new house and doing my runs. I´m angry with myself that I even included a light fartlek and a tempo run last week. Stupid! I need to get smarter with that...I don´t want to reduce mileage, will just run easier for a few days.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.007.08

63' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.180.000.000.007.18

63' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

59' moderate

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.130.000.000.007.13

62' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.390.000.000.0011.39

99' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.680.000.000.006.68

61' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
184.857.191.242.48195.76
Weight: 0.00
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