| 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: 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
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 184.85 | 7.19 | 1.24 | 2.48 | 195.76 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.92 | 0.00 | 0.00 | 0.00 | 3.92 |
| 35' easy | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.97 | 0.00 | 0.00 | 1.24 | 6.21 |
| 53´ moderate including 10 x 1´ fast/ 1´ easy
I´m back in my normal routine with about 40-45 miles per week. Trying to run that consistent in April and going for more in May (~50 miles) if that works well. I was careful about the tempo of the minutes because it didn´t run that fast for months. I like minutes because they´re a great way to get some faster running into your legs without that exhausting effect of longer intervals. That´s not what I am shooting for in this stage.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 62´ easy
It´s surprising how fast (5:20/km, 8:34/mile) those truly easy runs are at the moment. I don´t look at the watch and don´t push the pace when running easy. There´s no special time goal, just running by feeling. I think there are 3 main reasons for this:
- Due to Easter holidays I am able to sleep almost 8 hours each night.
- A 3-week-break in Febraury because of an influenza.
- I´m simply not running enough... (-:
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.70 | 0.00 | 0.00 | 0.00 | 8.70 |
| 71' moderate | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.11 | 3.11 | 0.00 | 0.00 | 6.22 |
| 49´ including 5k tempo run
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 40´ easy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.56 | 0.00 | 0.00 | 0.00 | 10.56 |
| 92´ easy
Because my achilles tendon showed a little reaction to the faster running of this week, I decided to go through a real base-building phase this summer. In my understanding of running, I am a low-mileage runner who needs a lot of prudence to stay injury free. Therefore I will have just one goal: mileage! In Germany, 100 kilometers is what a local runner with a bit of ambition is going for. I want to find the savest way to reach that until August...this year...(-:
My plan is as follows:
1. primarily easy and moderate runs
2. making small mileage jumps from month to month (rough & perfect plan: April 70 kmpw, May 80, June 90, July 100 with recovery weeks here and there)
2. spreading volume over the week as even as possible (i.e. no real long runs)
3. no intervals, hard tempos or serious races
Since my 10k and HM-PB are much better than my Marathon-PB, I´m in the curious situation that my moderate runs often are as fast or even faster than marathon-pace. I will fix that with higher volume and more tempo-runs in common marathon training cycles. Also I am living and running in the Central German Uplands with somestimes long and/or steep rises. I will try to use this topography to build my fitness.
This plan sounds very boring, I know, but it´s simple and flexible.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 59´ easy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.71 | 0.00 | 0.00 | 0.00 | 7.71 |
| 61' moderate home from work | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| 65' easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day - just trampoline with my sons (-:
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.64 | 0.00 | 0.00 | 0.00 | 7.64 |
| 61' moderate | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 62' easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 90' easy Tired legs because I dug the garden the last two days. But as in the last few days it began to feel good after 40 minutes. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 63´ easy
felt like crap because of stomach cramps, got better after 40 minutes again...
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.97 | 0.00 | 1.24 | 1.24 | 7.45 |
| 61´ easy fartlek (300-1000m segments fast with longer easy running in between)
after an 8 hrs work day and then 2 hrs gardening. Amazing what a body is able to handle if it gets enough sleep.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| What a day...not worth mentioning! Hectic, taxing, annoying and no running.
Nice times will come!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 0.00 | 7.03 |
| 62' easy | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 4.08 | 0.00 | 0.00 | 8.43 |
| 67' incl. 30' tempo ~4:30/km Would be a nice pace for my marathon in October...(-; | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 62' easy Ran exactly the same mileage as last week! No progression! (-: | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.33 | 0.00 | 0.00 | 0.00 | 12.33 |
| 121' easy with Daniel, 50% on technical trails | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest day Work, house delivery & parents evening... | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.84 | 0.00 | 0.00 | 0.00 | 6.84 |
| 62´ easy
My legs are feeling "itchy" and hurt at hips, knees & feet. Think it´s too much stress to work at the new house and doing my runs. I´m angry with myself that I even included a light fartlek and a tempo run last week. Stupid! I need to get smarter with that...I don´t want to reduce mileage, will just run easier for a few days.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.08 | 0.00 | 0.00 | 0.00 | 7.08 |
| 63' easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.18 | 0.00 | 0.00 | 0.00 | 7.18 |
| 63' easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.21 | 0.00 | 0.00 | 0.00 | 7.21 |
| 59' moderate | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.13 | 0.00 | 0.00 | 0.00 | 7.13 |
| 62' easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.39 | 0.00 | 0.00 | 0.00 | 11.39 |
| 99' easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.68 | 0.00 | 0.00 | 0.00 | 6.68 |
| 61' easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 184.85 | 7.19 | 1.24 | 2.48 | 195.76 |
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