| 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
Ulm (19/09/29): 3:11:53
Personal Bests:
10k 37:24 (2009)
HM 1:23:42 (2009)
M 3:11:53 (2019) Short-Term Running Goals: Long-Term Running Goals: Marathon < 3:00
improve my 10k and HM-PB Personal: married, two children, born 1981, 40 hours-a-week-job in a local townhall
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Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 137.89 | 7.15 | 0.00 | 3.86 | 148.90 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.07 | 0.00 | 0.00 | 0.00 | 7.07 |
| 63' easy Back after a cold...also have to work a lot at our new house. In July, we will move in. | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 60' easy | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.89 | 2.80 | 0.00 | 0.00 | 10.69 |
| 90': 60' easy, 20' tempo, 10' easy | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.59 | 0.00 | 0.00 | 0.00 | 6.59 |
| 61' easy | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 65´ easy
Had a little tweak in my left Achilles tendon (not the injured one) the last two days, so I´ll take it easy the next few days. It´s all right again today! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.71 | 0.00 | 0.00 | 0.00 | 6.71 |
| 60' easy | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.27 | 0.00 | 0.00 | 0.00 | 13.27 |
| 120' easy including 3 strides to tell my legs to run faster at the end. Could be better, but right now mileage is all that is important. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 65' easy Legs very well rested after the long run yesterday, think that's a good sign, isn't it? This week I will run not as many miles because of a triathlon relay on sunday. I will take the 5k run-part and will have to run well because the mayor of our city (and my boss therefore) will take the bike-part. (-; | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.77 | 0.00 | 0.00 | 0.00 | 6.77 |
| 64' very easy Tried so safe energy for the rest of the week. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day
too much work, too tired
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.15 | 0.00 | 0.00 | 0.75 | 7.90 |
| 6:15 am: 4,4 k easy
7:00 pm: 8,3 k incl. 5x1' fast/ 1' easy
I'm kind of stuck at slow pace. Need to do more strides and minutes to get to a good easy pace again.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.97 | 0.00 | 0.00 | 0.00 | 4.97 |
| 42' easy Good running feeling! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.48 | 0.00 | 0.00 | 0.00 | 2.48 |
| Easy incl. 3 strides | Add Comment |
| Race: |
Triathlon Neunkirchen (3.107 Miles) 00:21:50 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.97 | 0.00 | 0.00 | 3.11 | 8.08 |
| 3,8 k warm-up
5,5 k in 21:50 in a triathlon-relay. The course was a bit hilly throught a forest with a difficult underground. Often the lumberjack put crushed rock on the course, so it wasn´t very comfortable to run. Happy with that time on this ground and out of base training. Nearly didn´t do intervals at all before. Now my team is "Saarländischer Betriebssportmeister" (company-facilitated sport activity in my state) and am not fired because my boss was happy with my effort. (-:
5 k cool-down
| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.64 | 0.00 | 0.00 | 0.00 | 7.64 |
| 6 am: 5 k easy 8 pm: 7,3 k easy with my 7 year old son on the bike | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 63' easy The 5k-race definitiv had a positive effect to my easy running pace. Felt very well! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day and birthday of my son Henri (5). It´s a great sensation to be father of such an amazing boy!
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.56 | 0.00 | 0.00 | 0.00 | 7.56 |
| 6:15 am: 5 k easy 6:00 pm: 7,16 k easy at "Firmenlauf Dillingen", a run for companies. Took it easy and had a lot of fun with my colleagues! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 4.35 | 0.00 | 0.00 | 8.08 |
| 3 k easy 7 k @4:26/km 3 k easy 62' total | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.46 | 0.00 | 0.00 | 0.00 | 7.46 |
| 8 am: 4 k easy to bakery 8:30 pm: 8 k easy after 12 hrs of work at our new home. Even ran during country game Germany-Sweden, but came right back for the final 2:1 in the last minute! YEAH! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.29 | 0.00 | 0.00 | 0.00 | 14.29 |
| 120' easy good run at a good pace! | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day
Have some pain at my left kneecap which came after tempo-run last friday. After the 5 k-race last weekend, I ran 3 days easy and took a day off, then that tempo-run. The only reason I can imagine despite I am old (-: is that I ran parts of the race and the tempo-run downhill. Knee hurts only when I bend the knee, but it hurted every step of the long run yesterday. Don´t think it will be a big thing, but I will have to respect it this week.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| rest day
Think this is what I am affected by: http://fastrunningblog.com/forum/index.php/topic,1571.0.html
I don´t really know what I did wrong. It seems like everytime I am going beyond 50 miles/week and trying to implement tempo (carefully), my body reacts with inflammation: last year Achilles tendon, this time kneecap. I believe that I don´t have a good balance between mileage/speed. Last year I barely ran 1.250 miles for the year. Maybe it´s a bit too much to run >50 miles per week this year.
Right now, I am thinking about limiting miles to 45 miles/week and 160/month to stay injury free.
If there are any ideas/suggestions, I would appreciate!
| Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 137.89 | 7.15 | 0.00 | 3.86 | 148.90 |
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