2:59 !!!

STEAG Volkslauf

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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

Personal Records:

10k 37:24 (2009)

HM 1:23:42 (2009)

M 3:17:16 (2007)

Actual:

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)

Short-Term Running Goals:

  • running consistently in 2018, hopefully around 2000 miles
  • Run a marathon in fall 2018

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 2019

Personal:

married, two children, born 1981, 40 hours-a-week-job in a local townhall

Favorite Blogs:

Miles:This week: 12.99 Month: 108.80 Year: 1476.89
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
154.4415.540.009.30179.28
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.590.000.000.005.59

52' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.070.000.000.0020.07

2:59 hrs easy

Fighting with a light cold, but it's not that I feel bad. So I decided to start the run and see how I feel. I thought so much about it that I came into a "Forrest Gump-mode". I said: "I came until this point, so I can run to the next" and so on. The first loop was about 25k...

First run without carbohydrate intake.

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Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Cold got worse...need to take a few rest days...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day because of a cold. We´re speaking a very special dialect in my area which says "fregg" for having a cold. Maybe you can surprise your family/friends next time you´re suffering from a cold! (-:

I´m always trying to see things positive:

- this will be the last "fregg" before my marathon

- the marathon is still 7 weeks away. It would be worse to have a "fregg" later

- maybe this break saved me from a more serious injury/illness/overtraining

Will be back soon! (-;

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day because of a cold. We´re speaking a very special dialect in my area which says "fregg" for having a cold. Maybe you can surprise your family/friends next time you´re suffering from a cold! (-:

I´m always trying to see things positive:

- this will be the last "fregg" before my marathon

- the marathon is still 7 weeks away. It would be worse to have a "fregg" later

- maybe this break saved me from a more serious injury/illness/overtraining

Will be back soon! (-;

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day because of a cold. We´re speaking a very special dialect in my area which says "fregg" for having a cold. Maybe you can surprise your family/friends next time you´re suffering from a cold! (-:

I´m always trying to see things positive:

- this will be the last "fregg" before my marathon

- the marathon is still 7 weeks away. It would be worse to have a "fregg" later

- maybe this break saved me from a more serious injury/illness/overtraining

Will be back soon! (-;

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

Felt that I need another rest day to recover from fregg...😉

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.067.14

64' incl. 3 steep hill sprints

Bought that idea from Brad Hudson who uses hill-sprints for his runners as injury prevention. I will incorporate them very carefully into my training because I'm in the middle of my marathon training cycle. So I'm trying not to change too much too quickly. Just a few sprints once or twice a week as muscle training.

Cold is still there, but I'm feeling well enough to run easily.

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

64' easy

Planned was a 2-hour-run, but I'm still not fully recovered from that cold. Need to accept the situation and be patient...Shit happens! 😉

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

cold

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

cold

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

cold

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

63' easy, 3 hill sprints

Finally healthy again!

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.487.460.000.009.94

77' incl. 12k tempo-run @4:35/km

Could have easily run faster, but wanted to run as close as possible at marathon-pace...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.004.22

41' Jogging

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.690.000.000.0020.69

3:01 hrs easy with Guy

Very confident, it was really easy throughout the run.

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

Rest day

Football with my sons is always fun!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.002.486.21

50' incl. 4x1000m in 4:02/4:03/4:02/3:58, 500m jog recovery

Fresh legs although I ran 33k 2 days ago. Think that's a good sign!

Now mini-3-day-taper for a 10k-race on saturday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

42' Jogging

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.344.56

44' easy:

first 20' jogging with my son Paul (7). He easily kicks my a## running downhill-trails...

24' easy including 3x1' fast with 3' jog recovery

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.193.30

29' easy incl. 3x20" strides

Weight: 0.00
Comments(1)
Race: STEAG Volkslauf (6.214 Miles) 00:39:58, Place overall: 17, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.006.2312.73

98' splitted as follows:

9 am: 22' easy, 3,4k as a pre-race jog

15 pm: 16' warm-up incl. 3 strides, 3k

15:30 pm: 10k-race in 39:58, splits: 3:54/3:55/3:58/4:06/4:00/4:01/4:08/4:01/3:59/3:50

It was 17 degrees Celsius (63 degrees Fahrenheit), but windy, which made the splits uneven. Especially the way back was hard against the wind. Expected to run 40 to 41 minutes in the 2nd 10k of my 2nd running career, so I'm very happy with that time. This gives me confidence to go for 3:15 hrs in the marathon in 5 weeks. Let's go for sub 1:30 hrs in the planned half-marathon in 2 weeks!

16:30 pm: 20' cool-down, 4k

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

64' Jogging

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well-deserved rest day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.330.000.000.008.33

79': 3,5k with my son Paul (7), rest easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.000.007.27

65' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.618.080.000.0010.69

81' incl. 13k @4:32/km

Felt really good, no pain in Achilles tendon and knee anymore! Thanks to 2 x stretching per day in the last few weeks!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58' Jogging

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

59' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.570.000.000.0020.57

3:00 hrs easy with Guy

Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
154.4415.540.009.30179.28
Weight: 0.00
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