2:59 !!!

December 2018

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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)

last 5 races:

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)

18/10/28: M 3:16:46 (2083rd overall, 384.M35)

Mileage:

2016: 762 km (473 miles)

          10k 43:00

2017: 1933 km (1200 miles)

          5,5k 21:50

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

Personal:

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

Favorite Blogs:

Miles:This week: 37.96 Month: 95.31 Year: 306.03
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
147.7514.284.350.62167.00
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.470.000.000.004.47

43' easy, first half of the run with my son Paul (7). Was ill the last week, think I needed a few more days to recover. Now I will try to run consistent 6 days a week.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

53' easy, 3 strides

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.770.000.000.006.77

56' easy

At the moment it's not possible for me to run consistent. I'm often ill in ear, nose and throat. Need to keep it relaxed and run when possible.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.380.000.000.009.38

82' easy

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.830.000.000.007.83

70' easy with headlight in the dark forest. Not good to run anything faster than really easy pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.116.210.000.009.32

75' moderate with Guy

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.780.000.000.005.78

53' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.221.861.240.627.94

68' extensive, hilly fartlek

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.520.000.000.006.52

57' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.000.0013.05

2:02 hrs easy on snow, very exhausting.

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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
4.720.000.000.004.72

41' easy, 3 strides

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

90' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.000.000.004.72

41' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.420.000.000.003.42

30' easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.005.22

44' easy, 3 strides

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.007.15

59' easy

Had such an amazing running feeling with fresh legs at the end of this recovery week, that I decided to change my training: Will alternate a "volume week" including more marathon training with a lower in volume "intensity week" including more threshold running and fartleks. Think this will help me very much.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.770.000.000.007.77

65' easy, 5 strides

Merry Christmas!

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Comments(1)
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
3.796.210.000.0010.00

78' incl. 10k tempo-run in 46:05

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

62' nice & easy

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.003.110.008.08

63':

3k easy with 3 strides

5 x 1k threshold with 1k easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

61' easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.660.000.000.0014.66

2:07 hrs easy

Last run of the year! After

473 miles (762 km) for the 2nd half of 2016 (started running again) and

1200 miles (1933 km) in 2017,

I am very happy with 1806 miles (2907 km) in 2018.

But: There is still a lot of room for improvement!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Happy new year to all of you! Stay healthy and happy!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
147.7514.284.350.62167.00
Weight: 0.00
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