2:59 !!!

July 2018

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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: 36.76 Month: 156.74 Year: 1436.83
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
117.040.620.000.00117.66
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.920.000.000.006.92

64' very careful

Little pain in the knee after the run. Hope to get that fixed soon.

20' Stretching

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

15' Core

15' Stretching legs

Knee got worse again. )-: will try to use the time to get stronger in core and more flexible in legs. That's all I can do for now...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

5x1' Bridge

20' Stretching

10' Blackroll

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

15' Core

15' Stretching legs

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

5x1' Bridge

15' Blackroll

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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
0.000.000.000.000.00

Rest day

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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
3.170.000.000.003.17

30' easy

10' Core

20' Stretching

Trying Sasha's General Injury Prevention/Recovery Philosophy. Knee doesn't hurt itself, but when I push the tendon. So I won't push anymore (clever) and try to run what I can every day. Think this will be a long term issue, so I will carefully trying to get back to run an hour daily.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.230.000.000.003.23

30' easy

5x1' Bridge

10' Blackroll

Knee still hurts, it will be a long way...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

30' easy

10' core

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.004.22

40' easy

4 x 1:15 Bridge

20' Stretching

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.004.22

40' easy

10' core

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.160.000.000.004.16

40' easy

4 x 1:15 bridge

Comments(3)
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
5.220.000.000.005.22

50' easy

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.280.000.000.005.28

50' easy

4 x 1:15 Bridge

10' Blackroll

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.005.22

50' easy

10' core

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

60' easy

3 x 1:40 Bridge

15' Stretching

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.280.000.000.006.28

60' easy

10' core

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.590.000.000.006.59

60' easy

Comments(2)
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
6.840.000.000.006.84

60' easy to swimming pool, very hot weather in the next 2 weeks here.

15' core

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.620.000.007.46

68' incl. 1k @4:49/km

3 x 1:40 Bridge

10' Blackroll

Very hot weather again.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

60' easy, 98 degrees even in Germany! (-;

15' Stretching

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62' easy, 1x30" stride

10' core

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

59' easy

3 x 1:40 Bridge

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

121' easy

A friend of me celebrated his birthday with a run and a party after. Great to met a lot of old running friends!

20' Stretching

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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
7.210.000.000.007.21

69' easy

10' core

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
117.040.620.000.00117.66
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