2:59 !!! Running Blog at FastRunningBlog.Com http://bigmzungo.fastrunningblog.com/ Wed, 17 Oct 2018 03:59:56 FeedCreator 1.7.2 Tue, Oct 16, 2018 http://bigmzungo.fastrunningblog.com/blog-10-16-2018.html 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. Tue, 16 Oct 2018 06:00:00 Mon, Oct 15, 2018 http://bigmzungo.fastrunningblog.com/blog-10-15-2018.html Rest day Mon, 15 Oct 2018 06:00:00 Sun, Oct 14, 2018 http://bigmzungo.fastrunningblog.com/blog-10-14-2018.html 55' Jogging Sun, 14 Oct 2018 06:00:00 Sat, Oct 13, 2018 http://bigmzungo.fastrunningblog.com/blog-10-13-2018.html 3:01 hrs easy Last long run before Frankfurt-Marathon. Two weeks for tapering! Sat, 13 Oct 2018 06:00:00 Fri, Oct 12, 2018 http://bigmzungo.fastrunningblog.com/blog-10-12-2018.html 57' easy incl. 3x30" strides Fri, 12 Oct 2018 06:00:00 Thu, Oct 11, 2018 http://bigmzungo.fastrunningblog.com/blog-10-11-2018.html 66' easy beautiful fall in Germany: 72 degrees and sunny, in October, that's amazing! Thu, 11 Oct 2018 06:00:00 Wed, Oct 10, 2018 http://bigmzungo.fastrunningblog.com/blog-10-10-2018.html 92' easy Wed, 10 Oct 2018 06:00:00 Tue, Oct 09, 2018 http://bigmzungo.fastrunningblog.com/blog-10-09-2018.html 65' Jogging Very relaxed through the Indian summer in Germany: awesome! Tue, 09 Oct 2018 06:00:00 Mon, Oct 08, 2018 http://bigmzungo.fastrunningblog.com/blog-10-08-2018.html Monday is my rest day! Mon, 08 Oct 2018 06:00:00 Sun, Oct 07, 2018 http://bigmzungo.fastrunningblog.com/blog-10-07-2018.html 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... Sun, 07 Oct 2018 06:00:00 Sat, Oct 06, 2018 http://bigmzungo.fastrunningblog.com/blog-10-06-2018.html 30' Jogging, 3x30" fast Sat, 06 Oct 2018 06:00:00 Fri, Oct 05, 2018 http://bigmzungo.fastrunningblog.com/blog-10-05-2018.html 44' easy incl. 3x1' fast, 3' jog Fri, 05 Oct 2018 06:00:00 Thu, Oct 04, 2018 http://bigmzungo.fastrunningblog.com/blog-10-04-2018.html 44' very slow jogging Thu, 04 Oct 2018 06:00:00 Wed, Oct 03, 2018 http://bigmzungo.fastrunningblog.com/blog-10-03-2018.html 51': cruise intervals: 5x5' with 1' jog: 4:09/4:08/4:08/4:10/4:06 per km Wed, 03 Oct 2018 06:00:00 Tue, Oct 02, 2018 http://bigmzungo.fastrunningblog.com/blog-10-02-2018.html 62' easy Tue, 02 Oct 2018 06:00:00 Mon, Oct 01, 2018 http://bigmzungo.fastrunningblog.com/blog-10-01-2018.html Rest day Mon, 01 Oct 2018 06:00:00 Sun, Sep 30, 2018 http://bigmzungo.fastrunningblog.com/blog-09-30-2018.html 3:00 hrs easy with Guy Sun, 30 Sep 2018 06:00:00 Sat, Sep 29, 2018 http://bigmzungo.fastrunningblog.com/blog-09-29-2018.html 59' easy Sat, 29 Sep 2018 06:00:00 Fri, Sep 28, 2018 http://bigmzungo.fastrunningblog.com/blog-09-28-2018.html 58' Jogging Fri, 28 Sep 2018 06:00:00 Thu, Sep 27, 2018 http://bigmzungo.fastrunningblog.com/blog-09-27-2018.html 81' incl. 13k @4:32/km Felt really good, no pain in Achilles tendon and knee anymore! Thanks to 2 x stretching per day in the last few weeks! Thu, 27 Sep 2018 06:00:00 Wed, Sep 26, 2018 http://bigmzungo.fastrunningblog.com/blog-09-26-2018.html 65' easy Wed, 26 Sep 2018 06:00:00 Tue, Sep 25, 2018 http://bigmzungo.fastrunningblog.com/blog-09-25-2018.html 79': 3,5k with my son Paul (7), rest easy Tue, 25 Sep 2018 06:00:00 Mon, Sep 24, 2018 http://bigmzungo.fastrunningblog.com/blog-09-24-2018.html Well-deserved rest day Mon, 24 Sep 2018 06:00:00 Sun, Sep 23, 2018 http://bigmzungo.fastrunningblog.com/blog-09-23-2018.html 64' Jogging Sun, 23 Sep 2018 06:00:00 Sat, Sep 22, 2018 http://bigmzungo.fastrunningblog.com/blog-09-22-2018.html 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 Sat, 22 Sep 2018 06:00:00 Fri, Sep 21, 2018 http://bigmzungo.fastrunningblog.com/blog-09-21-2018.html 29' easy incl. 3x20" strides Fri, 21 Sep 2018 06:00:00 Thu, Sep 20, 2018 http://bigmzungo.fastrunningblog.com/blog-09-20-2018.html 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 Thu, 20 Sep 2018 06:00:00 Wed, Sep 19, 2018 http://bigmzungo.fastrunningblog.com/blog-09-19-2018.html 42' Jogging Wed, 19 Sep 2018 06:00:00 Tue, Sep 18, 2018 http://bigmzungo.fastrunningblog.com/blog-09-18-2018.html 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. Tue, 18 Sep 2018 06:00:00 Mon, Sep 17, 2018 http://bigmzungo.fastrunningblog.com/blog-09-17-2018.html Rest day Football with my sons is always fun! Mon, 17 Sep 2018 06:00:00 Sun, Sep 16, 2018 http://bigmzungo.fastrunningblog.com/blog-09-16-2018.html 3:01 hrs easy with Guy Very confident, it was really easy throughout the run. Sun, 16 Sep 2018 06:00:00