2:59 !!!

August 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:

My 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)

last 5 races:

17/09/16: 10k 43:00 (19th overall, 5.M35)

18/06/17: 5,5k 21:50 (triathlon-relay)

18/09/22: 10k 39:58 (17th overall, 2.M35)

18/10/07: HM 1:29:14 (30th overall, 7.M35)

18/10/28: M 3:16:46 (2083rd overall, 384.M35)

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: 13.05 Month: 77.27 Year: 1702.89
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
189.5813.050.002.48205.11
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

61' easy fartlek

had a lot of fun, will do this more often!

2 x 2:30 bridge

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.530.000.000.005.53

54' very easy

Again hot and humid

20' stretching

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.520.000.000.007.52

60' progression run, we call it "crescendo" here in Germany.

10' core before the run, maybe that's why I had a stitch while running downhill...

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

60' easy

Good for marathon runners: there's no bakery anymore in our village, so you can run a few extra miles.

85 degrees at 9 am: crazy!

2 x 2:30 Bridge

20' Stretching

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.040.000.000.0015.04

2:16 hrs easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest day

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

67' very easy

+ core

I was dizzy several times at work because of the heat, so I ran extremly relaxed. Maybe I should do more often! 😉

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

60' incl. 4,6 k hill-run, 190 m difference in altitude

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.460.000.000.006.46

61' easy

core/stretching

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.010.000.000.009.01

77' moderate

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.005.22

51' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.780.000.000.0016.78

2:29 hrs easy

Good run, no problems with length and pace.

Weight: 0.00
Comments(4)
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
5.900.000.000.005.90

59' easy incl. 3x20" strides

as always very tough after a rest day...56 hours of non-running since the long run was finished!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.486.210.000.008.69

68' incl. 10k tempo-run @4:31/km

Very even splits, I'm still able to run like a swiss clock (we say here in Germany), even if it isn't as fast as a few years ago. But there is hope! 😉

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

57' easy

Remember my boss who wanted me to run in this triathlon relay a few weeks ago (He's a sub3-marathoner btw)? He called me at 7.30 pm after 10 hours of work already to give a presentation about elections for his party. After I did I started my run at 9.15 pm. No chance I would miss a run! 😂

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.030.000.000.006.03

55' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.640.000.000.0018.64

2:46 hrs easy

again a very good feeling. Now I have to go to a wedding including a 40th birthday. It will be a hard day...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.590.000.000.005.59

54' easy

I built a good base during the last months, but I'm still afraid of muscular problems in the marathon. Hope that will get better the next weeks. I planned a recovery week, so just 30-35 miles next week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.004.22

42' easy

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

61' easy

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned rest day, worked 14 hours instead...doesn't hurt that much during a recovery week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

97' easy with my friend Daniel

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

"Rest day": stag night with friends in Cologne...

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Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

82' easy

End of recovery week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

59' easy

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.280.000.002.487.76

5x800m in 3:09/13/11/11/10, 400m jog recovery (2:20)

Had to fight with playing kids, smoking football adviser and even dogs on the track: horrible!

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

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

61' easy, 3 strides

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.736.840.000.009.57

74' incl. 11k tempo-run @4:31/km

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
189.5813.050.002.48205.11
Weight: 0.00
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