2:59 !!!

STEAG Volkslauf

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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)

Mileage:

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

Personal:

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

Favorite Blogs:

Miles:This week: 14.29 Month: 153.28 Year: 1221.44
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.600.000.009.2451.84
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.690.000.000.0020.69

3:01 hrs easy with Guy

Very confident, it was really easy throughout the run.

Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Football with my sons is always fun!

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.002.486.21

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.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

42' Jogging

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.344.56

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

Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.193.30

29' easy incl. 3x20" strides

Weight: 0.00
Comments(1)
Race: STEAG Volkslauf (6.214 Miles) 00:39:58, Place overall: 17, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.006.2312.73

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

Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
42.600.000.009.2451.84
Weight: 0.00
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