2:59 !!!

Triathlon Neunkirchen

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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
137.897.150.003.86148.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.070.000.000.007.07

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

60' easy

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.892.800.000.0010.69

90': 60' easy, 20' tempo, 10' easy

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.590.000.000.006.59

61' easy

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.710.000.000.006.71

60' easy

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.270.000.000.0013.27

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.770.000.000.006.77

64' very easy

Tried so safe energy for the rest of the week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

too much work, too tired

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.757.90

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

42' easy

Good running feeling!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.480.000.000.002.48

Easy incl. 3 strides

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Race: Triathlon Neunkirchen (3.107 Miles) 00:21:50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.003.118.08

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.640.000.000.007.64

6 am: 5 k easy

8 pm: 7,3 k easy with my 7 year old son on the bike

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

63' easy

The 5k-race definitiv had a positive effect to my easy running pace. Felt very well!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.560.000.000.007.56

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.734.350.000.008.08

3 k easy

7 k @4:26/km

3 k easy

62' total

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

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!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.290.000.000.0014.29

120' easy

good run at a good pace!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
137.897.150.003.86148.90
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