2:59 !!!

Westspangenlauf Half Marathon

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Member Since:

Jan 23, 2018



Goal Type:

Marathon Finish

Running Accomplishments:


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)


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

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


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

Favorite Blogs:

Miles:This week: 11.06 Month: 155.08 Year: 1024.66
Race: Westspangenlauf Half Marathon (13.1 Miles) 01:29:14, Place overall: 30, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

2,5 k warm-up

Westspangenlauf-Half Marathon in 1:29:14 hrs. Plan was to run sub 1:30, so 3:15 hrs in 3 weeks for the Frankfurt-Marathon should be realistic. Ran with an 64 old runner who also ran sub 1:30, amazing! Practiced a lot with nutrition, shoes and drinking in the race. Therefore it was a great test! Perfect weather conditions (57 degress, sunshine and a little wind) and only a few parts that were harder to run: 2 bridges and one turning point. But, I felt that I did (for me) a lot of mileage the last months and weeks. The last 4 miles my legs really hurt a lot...not bad for the first half marathon in 10 years!



21:16 (10k 42:16)

21:08 (15k 63:24)

21:11 (20k 1:24:35, 2nd 10k 42:19)

3 k cool-down on angry legs...

Weight: 0.00
From jtshad on Sun, Oct 07, 2018 at 16:10:58 from

Nice race, first HM in 10 years, impressive time!

From Martin on Mon, Oct 08, 2018 at 13:12:51 from


From Rhett on Tue, Oct 09, 2018 at 13:39:38 from

Great job Martin! You nailed that tune up race. I bet you go sub 3:10 in November.

From Martin on Tue, Oct 09, 2018 at 15:12:44 from

I will stick to my plan to run 3:15 at least until 30 km. So it will be impossible to run sub 3:10 at that day, I'm sorry! 😉

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