2:59 !!!

Firmenlauf Homburg

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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
182.027.210.009.35198.58
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

85' (5:39/km)

Very tired, need to adjust training to work life. Will get better soon, hopefully!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

64' (5:29/km)

Better than yesterday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

58' (5:38/km)

Every 2nd day is a crap day like today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

54' (5:34/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

90' (5:18/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

36' (5:58/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.210.000.000.0012.21

104' (5:17/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

"Rest day" - last election of the year, worked 14 hours.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.590.000.001.247.83

67' (5:21/km) incl. 10 x 200m in the woods (47/48/46/47/46/46/46/46/46/45) with 300m jog (~1:46)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.210.000.007.21

63' (5:28/km)

Much lower average heart rate than the days before. Hoping for a good sign!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.290.000.000.374.66

41' (5:30/km) incl. 3 x 200m in the woods in 44/47/47 with 300m jog (~1:46)

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Race: Firmenlauf Homburg (3.188 Miles) 00:19:37, Place overall: 47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.160.000.003.198.35

3,1 km warm-up

5,13 km race official in 19:37. I don't exactly know if the course is certified, but everyone's GPS-watches show 100-150m more than 5 km. So what: Began a bit too fast (1st km 3:34) and then came the hilly part on a dirty road. Still a good start.

47th place of 4.867 runners.

5,2 km cool-down

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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
12.430.000.000.0012.43

112' (5:35/km)

Took it easy because of tomorrow's triathlon-relay.

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Race: Triathlon Neunkirchen (3.312 Miles) 00:21:14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.860.000.003.319.17

73' incl. the same 5.5k cross-race I ran a year ago (the course was a bit hilly through a forest with a difficult underground; my watch says 5.33 km). Ran 21:14, 36s faster than last year. I'm happy about that.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

35' (5:51/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

64' (5:32/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

98' (5:31/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.000.000.004.04

39' (5:59/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.000.000.0012.93

110' (5:18/km)

First really flat run since weeks!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

62' (5:34/km)

Again best run of the week, again the day after a long run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.160.000.000.004.16

41' (6:09/km)

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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
10.440.000.000.0010.44

91' (5:24/km)

Hottest day of the week with 104 Fahrenheit. When I finished my run at 10 in the evening, it still were 86...

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

44' (6:15/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.080.000.001.249.32

78' (5:12/km) incl. 10 x 200m fast

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.290.000.000.0014.29

2:02 hrs (5:18/km)

Very late long run because of the heat. Finished at 10.30 at night!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

47' (5:47/km)

First run at Haldensee/Austria.

Really happy with the first half of the year. If I can be as consistent in the 2nd half of the year, I will reach my goal of 2000 miles!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
182.027.210.009.35198.58
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