2:59 !!!

August 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: 46.08 Month: 166.06 Year: 1446.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
189.5813.050.002.48205.11
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

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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...

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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

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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! 😉

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.

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!

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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! 😉

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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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.004.22

42' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

61' easy

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...

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

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!

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
6.840.000.000.006.84

61' easy, 3 strides

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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

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