2:59 !!!

Week starting Jan 28, 2018

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesMartin's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
2018201920202021
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

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:

  • 5k < 19:00
  • 10k < 39:00

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

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.784.970.000.0030.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

94' easy & funny with Maike, Jens & Thomas (--> 5000m in 14:48, Holy cow!)

+ 10´ stretching

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

34´ easy, 3 strides

Using a 4-day recovery block to test what works for my immediate marathon taper (last week). Looks like:

Monday: rest

Tuesday: 30-40´ easy with strides

Wednesday: rest

Thursday: 30-40´ easy with strides

Friday: return to normal schedule

 

There are 2 more opportunities when racing a 10k and a half to find out what works for me.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

31´easy, 3 strides

+ 10´ stretching

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.864.970.000.006.83

8 km Marathon Pace: 4:47, 4:51, 4:42, 4:52, 4:43, 4:46, 4:42, 4:35/km

Should have been between 4:50 and 5:00 min/km, but it was the first marathonpace-run since months and my legs felt great after my 4-days-marathon-taper-test. Could really be an option! Also the run was too short to have respect for that pace. Did that pace (4:50/km) easily for 25 km while I trained (and injured) for my fall marathon last year. The big issue will be how I feel at that pace when I run more miles in general and longer marathonpace-runs (up to 60 min, but not more).

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.520.000.000.006.52

58' easy

+ 10' stretching

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
25.784.970.000.0030.75
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: