| 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
Ulm (19/09/29): 3:11:53
Personal Bests:
10k 37:24 (2009)
HM 1:23:42 (2009)
M 3:11:53 (2019) Short-Term Running Goals: Long-Term Running Goals: Marathon < 3:00
improve my 10k and HM-PB Personal: married, two children, born 1981, 40 hours-a-week-job in a local townhall
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Miles: | This week: | 0.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 154.44 | 15.54 | 0.00 | 9.30 | 179.28 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.59 | 0.00 | 0.00 | 0.00 | 5.59 |
| 52' easy | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.07 | 0.00 | 0.00 | 0.00 | 20.07 |
| 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. | Comments(6) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day Cold got worse...need to take a few rest days... | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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! (-;
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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! (-;
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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! (-;
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Felt that I need another rest day to recover from fregg...😉 | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.08 | 0.00 | 0.00 | 0.06 | 7.14 |
| 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. | Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 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! 😉 | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| cold
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| cold
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| cold
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.96 | 0.00 | 0.00 | 0.00 | 6.96 |
| 63' easy, 3 hill sprints Finally healthy again! | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.48 | 7.46 | 0.00 | 0.00 | 9.94 |
| 77' incl. 12k tempo-run @4:35/km Could have easily run faster, but wanted to run as close as possible at marathon-pace... | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.22 | 0.00 | 0.00 | 0.00 | 4.22 |
| 41' Jogging | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.69 | 0.00 | 0.00 | 0.00 | 20.69 |
| 3:01 hrs easy with Guy Very confident, it was really easy throughout the run. | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day Football with my sons is always fun! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.73 | 0.00 | 0.00 | 2.48 | 6.21 |
| 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. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 42' Jogging | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.22 | 0.00 | 0.00 | 0.34 | 4.56 |
| 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 | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.11 | 0.00 | 0.00 | 0.19 | 3.30 |
| 29' easy incl. 3x20" strides | Comments(1) |
| Race: |
STEAG Volkslauf (6.214 Miles) 00:39:58, Place overall: 17, Place in age division: 2 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 0.00 | 6.23 | 12.73 |
| 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 | Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.65 | 0.00 | 0.00 | 0.00 | 6.65 |
| 64' Jogging | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well-deserved rest day | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.33 | 0.00 | 0.00 | 0.00 | 8.33 |
| 79': 3,5k with my son Paul (7), rest easy | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.27 | 0.00 | 0.00 | 0.00 | 7.27 |
| 65' easy | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.61 | 8.08 | 0.00 | 0.00 | 10.69 |
| 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! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.21 | 0.00 | 0.00 | 0.00 | 6.21 |
| 58' Jogging | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 59' easy | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 20.57 | 0.00 | 0.00 | 0.00 | 20.57 |
| 3:00 hrs easy with Guy | Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 154.44 | 15.54 | 0.00 | 9.30 | 179.28 |
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