2:59 !!!

Westspangenlauf Half Marathon

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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
90.720.0016.831.25108.80
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.003.730.006.84

51': cruise intervals: 5x5' with 1' jog: 4:09/4:08/4:08/4:10/4:06 per km

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

44' very slow jogging

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.000.000.505.35

44' easy incl. 3x1' fast, 3' jog

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.920.000.000.253.17

30' Jogging, 3x30" fast

Weight: 0.00
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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
3.420.0013.100.0016.52

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!

5k-splits:

21:00

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
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Monday is my rest day!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

65' Jogging

Very relaxed through the Indian summer in Germany: awesome!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

92' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

66' easy

beautiful fall in Germany: 72 degrees and sunny, in October, that's amazing!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.520.000.000.316.83

57' easy incl. 3x30" strides

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.750.000.000.0020.75

3:01 hrs easy

Last long run before Frankfurt-Marathon. Two weeks for tapering!

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.780.000.000.005.78

55' Jogging

Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.020.000.000.197.21

64' easy, 3x20" strides

Because tapering strategies are discussed, I want to offer mine in hope for some advice/opinions:

Sa: 3 hrs easy (last long run)

Su: 60' Jogging

Mo: rest day

Today: 60' easy, strides

We: 90' incl. 14k@MP (8,75 miles)

Th: 40' jogging (start of taper)

Fr: 40' easy, strides

Sa: 100' incl. 4x2k@MP/1k easy

Su: 40' jogging

Mo: rest day

Tu: 30' easy, strides

We: 60' incl. 4x1k@MP/1k easy

Th: 30' jogging

Fr: 30' easy, strides

Sa: 20' jogging, strides

Su: MARATHON

I'm doing (just) a 10-day-taper for a few reasons: I trained well the last few weeks, but still at low mileage compared to most of you guys. Also, I wasn't as consistent as I wanted to be in the first half of the year (less than 1500 miles until today!). I believe every mile I run makes me a few seconds faster in the marathon and does me more good than tired. My weekly schedule this year was 5x60'+ 1x120'. I hope this is a rational taper.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
90.720.0016.831.25108.80
Weight: 0.00
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