2:59 !!!

Altstadtlauf Saarlouis

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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
116.928.083.427.20135.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.000.000.004.72

43' (5:42/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.770.000.000.007.77

69' (5:29/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

35' (5:54/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.910.000.000.0014.91

2:06 hrs (5:14/km)

Best long run for a long time.

Comments(2)
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
1.868.080.000.009.94

72' (4:31/km):

2 km warmup

13 km tempo-run @4:23/km

1 km cooldown

Humidity 90%...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.410.000.000.005.41

51' (5:49/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.610.000.000.0012.61

1:45 hrs (5:10/km)

Underestimated the course, should have just been 90'..

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.003.420.007.15

53': absolutly flubbed interval training!

After a warmup I had problems with the lap key of my watch and had to run completely by feel...

2 x 1000m in 3:55/ 4:01 with 400m jog (~2:10), 1 x 400m in 1:33. Then came a thunderstorm with heavy rain...

Then 3 x 1000m in 3:56/ 4:04/ 4:09 with 400m jog (~2:10)

Finished with a cooldown

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.420.000.000.003.42

32' (5:48/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.530.000.000.0015.53

2:08 hrs (5:07/km)

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

Rest day and 1st day at school for our younger son Henri. I'm getting old...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.140.000.000.008.14

72' (5:30/km)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.980.000.000.994.97

42' (5:18/km) incl. 8 x 35" fast with 1' jog

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Race: Altstadtlauf Saarlouis (6.214 Miles) 00:39:49, Place overall: 19, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.480.000.006.218.69

2k warmup with 3 strides

10k-race at a curvy and windy course through a city. But I don't want to find excuses! I'm disappointed because I should be able to run faster. But to say it with Peter Sagan: why so serious? I will put on my running shoes tomorrow and go on with my training. Just because I like it!

2k cooldown

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.530.000.000.005.53

54' (6:02/km)

Tired legs!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

67' (5:33/km)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.640.000.000.0015.64

2:10 hrs (5:10/km)

Mentally a very hard long run: headache because I banged my head the night before, tired legs, very humid weather, pain in knee, shin & Achilles, developed a blister, etc. But somehow managed to finish it...

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
116.928.083.427.20135.62
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