2:59 !!!

Triathlon Neunkirchen

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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:

Miles:This week: 0.00 Month: 70.51 Year: 491.92
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1624.82118.6828.0121.111792.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.0011.19

First run of the year after having a cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

moderate effort

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

with 5 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

moderate

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

easy long run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

moderate, lots of rain

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

with 3 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.971.860.000.006.83

Crescendo: 20´ easy, 15´ moderate, 10´ tempo

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

easy/moderate

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

jogging on snow

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

easy long run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.002.480.006.21

Doing 4 x 1k tempo (~4:25min/km)

 

+ 10´ strecthing

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.590.000.000.005.59

tired legs

 

+ 10´ core strength

Comments
From jtshad on Tue, Jan 23, 2018 at 15:49:59 from 141.221.191.225

Welcome to the FRB, great to have another international fellow runner here!

From jtshad on Wed, Jan 24, 2018 at 07:38:18 from 141.221.191.225

Good goals for the year, will depend on training, fitness and staying healthy. Increasing your mileage and intensity (helps with increase in pace) at the same time is tricky. Focus on a speed/tempo day once a week and a gradual increase in your weekly long run, then the rest can be easy. As the long runs get longer, practice hydration and fueling to see what works with your body. A 3:10 is a 7:15/mile (4:30/km) pace which is quick. Your recent internals is right at this now, so to be able to maintain that interval pace for 42km is going to take some good training. You have a good base. With only the splits indicated, you will need to focus on getting those under 3:50/km as a target for a 3:10 marathon. To be on target for a 3:10 a good weekly mileage goal to get to is 50+ miles as you enter the last quarter of your training cycle. Just some initial thoughts based on limited information. Good luck. There are lots of good running resource plans on the net to use to help develop a plan for you.

From Martin on Wed, Jan 24, 2018 at 11:04:29 from 77.177.182.237

Jeff, much appreciate your advice, thank you!

My achilles injury last fall was because of long tempo runs (12-15 miles, 3 weeks apart). I just wasn´t ready for that...

As a result my long runs now are not more than 25% of my wekly mileage and will increase as my weekly mileage does. I plan blocks of 4 weeks before adding some mileage and I am very careful the first week when mileage is added.

The last 8-12 weeks before my marathon at the end of April, I want to run 50 miles and alternate my long runs as follows: one medium long run of 12 miles (25%), one easier long runs of 15 miles (30%). But I believe that (for me), the overall mileage is more important than the length of my long runs. Do you think a certain length is important (i.e. 20 miles as many suggest)?

I read nearly everything existing about running. I like Weldon Johnson, Kevin Beck and John Kellogg the most. It is my weakness that I´m changing my training to often. And I think it is my mind what it needs to run a good marathon, it´s just not in my legs! (-: That´s why I want to keep it simple and to really listen what my body tells me (this is even harder when getting fitter).

Hope you will keep track on my training, I would appreciate!

From jtshad on Wed, Jan 24, 2018 at 15:41:45 from 141.221.191.225

I do think that getting up to a 20+ mile run during the training coming into a marathon is important both physiologically and psychologically. It allows your body to adapt to the time on your feet enough to be ready for a 26.2 mile race effort. It allows your mind to find the mechanisms to deal with the time and pain of this race distance. It also allows you to experiment with fueling and hydration strategies necessary to finish a marathon. You should stair step up the long runs and your training progresses, every two to three weeks. 12-15-17-19-20 or some such progression over the last 3 months leading into the race. The long run of 20 miles should be 3 weeks out from the goal race.

From Martin on Wed, Jan 24, 2018 at 23:29:39 from 212.88.157.202

Beside the fact that this is a very cool oldschool training blog, the main reason I signed in is to benefit from runners like you. It is hard to argue with the experience of fast runners! (-:

I will give it a try, but without any experiments about fast stuff when going long!?

What do you suggest for tempos? 10 miles MP in the final weeks?

From jtshad on Thu, Jan 25, 2018 at 09:58:49 from 141.221.191.225

Depending on your plan schedule, that would be good for an alternate weekend effort (say between the 16 and 18 or 18 and 20 milers) or during an early week tempo workout. Also can try to enter races along the way (10K, 15K, Half) if they can fit. Another idea is to use progression long runs (not just easy long pace) to build stamina at race speed. Break a long run into quarters: 1st easy and each quarter increase pace to have the last quarter at goal MP.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

42´ easy/moderate, 5 strides

 

+ 10´ stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.003.110.006.84

60´ incl. 5 k "fast and relaxed" in 22:53 on a muddy and slightly hilly road. I´m not worried, it will get faster soon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

36' very easy

+ 10' core strength

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

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.730.000.000.003.73

31´easy, 3 strides

+ 10´ stretching

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).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.520.000.000.006.52

58' easy

+ 10' stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

91´ easy/moderate with Daniel on a hilly & muddy route

Decided not to run a marathon in April because my Achilles tendonitis reacts when running faster paces. Will go the long & lonely road now: just running consistently easy/moderate paces for 6 days a week, year round.

+ 10´ stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

62´ easy, tired from yesterday

+ 10´ stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

64´ moderate, went really well after 30´

+ 10´ usual core strength

Comments
From Rhett on Wed, Feb 07, 2018 at 10:24:23 from 66.185.237.66

Hi Martin. Welcome to the fastrunningblog. There are a lot of great people on here to give encouragement and ideas that help keep us all motivated and running well. What marathon are you going to run in April?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

57´ easy

I love to run at sunset! It´s scary how good I am feeling during my runs at the moment. Not that I am very fast, but it´s the first time I feel like this since many years...

+ 10´ stretching

Comments
From jtshad on Wed, Feb 07, 2018 at 12:32:10 from 141.221.191.225

Glad your running is going so well! Keep it up!

From Tom Slick on Thu, Feb 08, 2018 at 13:31:17 from 66.87.126.31

Welcome to the FRB! I would love to come run in the Frankfurt Marathon. I haven’t been in Germany since I was on the US Army in stationed in Schweinfurt in the early 1970’s.....

From Rhett on Thu, Feb 08, 2018 at 17:42:40 from 66.185.237.66

A nice easy sunset run sounds enjoyable.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Planned my rest day for carnival, we call this day "fat thursday". Our town halls are getting "stormed" by carnivals, mayors will be arrested. Really funny, everyone´s dressed, I´ve been an Indian. Too bad that there isn´t an opportunity to upload photos... (-: After my regular work day I served drinks to carnivals. Would have been easier (and more fun) to run... (-:
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.971.860.000.006.83

63´ easy/moderate

tried some Kenyan-style running, though much slower: separated in 20´ jogging, 20´ easy, 20´ moderate. First km 6:23, last 4:41.

Was harder to get into running then the weeks before. Yesterday´s rest including a very good night of sleep (8 hours) maybe was too much recovery. (-; or is that normal after a day off?

+ 10´ stretching

Comments
From Tom Slick on Fri, Feb 09, 2018 at 17:07:40 from 66.87.126.60

Run like a Kenyan. Ya, that’s the ticket! I think you should catch a “Boston Qualifer” and plan on doing The Boston Marathon in 2019. Do you think that is do able? I’m headed back to Boston in a couple of months and then again in 2019. This will be my 13 and 14 trip to Boston respectively.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

66´ easy - really found what works for me, running feels great at the moment.

+ 10´ strength

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.940.000.000.009.94

92´ easy in the wind & snow with a lot of steep climbs = my new running area, we´ll move to our new house this spring.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

64´ easy - sweet hilly new home

+ 10´ stretching

Comments
From Rob Murphy on Mon, Feb 12, 2018 at 16:21:38 from 67.177.28.4

Congratulations on the new home.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.864.970.000.006.83

60´ moderate - just let it roll (fast & relaxed) after a few miles on a hilly & icy route. Feels just great at the moment!

+ 10´ stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58´ easy

+ 10´ strength

Comments
From Rhett on Thu, Feb 15, 2018 at 10:36:00 from 66.185.238.62

Looking good. How's the Achilles tendon feeling?

From Martin on Thu, Feb 15, 2018 at 23:32:06 from 212.88.157.202

Thanks Rhett! It´s feeling really good, no pain. Felt just a bit stiff after a faster run on Tuesday. But that was on an icy road, I slipped a lot, so it was stupid of me.

Also I´m doing a lot of stretching for my calfs, at least 3 times on a step. I have full range of motion there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62´ easy

9 h-work-day including a 3 h-meeting, kids & wife having a cold, had to work at the new house and walk the dog after work, first time to think about running at 8 PM, drizzling rain and dark streets, expected run should be...? GREATEST! I´m a bit scared how well training is going...

+ 10´ stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

95´ easy/moderate

ran from 270m altitude to 505m and back (happens when you want to run in the forests rather than on the streets...). Could welcome the first cranes again, spring is coming!! Had to do my long run today instead of sunday. Will have to help evacuate parts of our city on sunday because an american aircraft bomb was found while construction works. But I would never ever blame you for that. Even 2 generations after, we know history very well... )-:

 

 

Comments
From Rhett on Sun, Feb 18, 2018 at 09:14:23 from 66.185.237.66

That sounds scary. I hope the bomb is removed without incident. Running on trails is my favorite. I bet that was a beautiful run.

From Martin on Sun, Feb 18, 2018 at 12:42:07 from 89.12.92.197

It was the smallest bomb that was used in the world war. It was harder to get all of the people out of their houses...

I bet this forest is one of the most beautiful in this country! Absolutly love to run there!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

60´ easy

After a short night and evacuating the city because of the aircraft bomb in the morning, I had to be creative with our family life. So when we went for a family walk, I ran there and back. Some of the course with my 6-year-old son Paul on his bike, some meters running with my 4-year-old son Henri. In between my wife with our Labrador Paula. Fun in the sun!

+ 10´ stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.591.240.000.627.45

71´ mainly easy/moderate

ran to our new house and back, but there are two nasty hills. Could not do otherwise than ran hard because of the really steep climbs (parts with >15%). Did 2k at the end fast & relaxed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58´ easy

+ 10´ stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

60´ easy

very tired from work and family life. Felt like the last 10k of a marathon, it was iron will...

+ 10´ strength

Comments
From Tom Slick on Thu, Feb 22, 2018 at 14:13:25 from 174.148.193.195

Just a walk in the park for you!

From Martin on Thu, Feb 22, 2018 at 23:37:03 from 212.88.157.202

Hey Tom, I´m slipping into some kind of tiredness and everyone´s sick around. Just trying to run my mileage.

From Tom Slick on Fri, Feb 23, 2018 at 09:02:39 from 66.87.127.41

Martin, first thing I suggest for that tired feeling is “Get some more sleep”. You are a young family man with a lot of pull from many directions in life and it’s tough to balance all of lifes nuances!

From Martin on Sat, Feb 24, 2018 at 03:04:39 from 46.86.85.44

Tom, you are absolutly right. There were some nights that weren´t perfect. Also didn´t have a lot of free time the last weeks. Luckily I´m more relaxed now to keep it easy...

It´s all about life balance! (-: It will change when our new house is ready to move in. But it is important to keep on running so that I´m ready when there is more space for quality training again...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

58' easy

still tired, but it gets better...

Comments
From Tom Slick on Fri, Feb 23, 2018 at 16:23:01 from 174.148.247.246

You are so right, it all gets better! Hang in there!

From Martin on Sat, Feb 24, 2018 at 03:05:42 from 46.86.85.44

Thank you, Tom!

From Rhett on Sat, Feb 24, 2018 at 10:37:51 from 66.185.237.66

Have you been permanently evacuated from your city or do you get to go back? Do you like your new house? Good job finding the energy to run through all that chaos.

From Martin on Sun, Feb 25, 2018 at 11:32:58 from 89.12.89.69

Rhett, I live in a city with 50.000 people. We had to evacuate jusdt 2.500. It was done in a few hours. Also, my home wasn´t affected.

And yes, I really like our new house. Have a look at my today´s entry! (-;

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

94´ easy/moderate

with my friend Wombat, who is a very good ultra-/trailrunner. It was very cold & very windy with a lot of snow. There were a lot of snow banks we had to run through...Funny: Wombat never runs in long running shorts. Since artic air flows through Western Europe at the moment, even the skier were packed like Eskimos. They were staggered to watch him running along their slope with his shorts...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

60´ easy

Tom was right: I had 2 very good nights of sleep, my weightless running feeling is back again! I´m happy that I didn´t run less mileage in the middle of the week. Would have have been able to run faster today. But because of the artic air with very cold temperatures, the weather is also very sunny. So I decided to take photos of my new running course. It was one of my best runs ever, this is why I love this sport so much! If you´re interested how my running course looks like: https://www.strava.com/activities/1425839627

Comments
From Rob Murphy on Sun, Feb 25, 2018 at 12:52:57 from 67.177.28.4

Nice pictures. Reminds me a lot of where my wife is from in Wisconsin and Minnesota. Maybe explains why so many Germans settled in Wisconsin?

From Tom K on Sun, Feb 25, 2018 at 14:33:51 from 73.27.120.162

Great pictures. What a great place to run!

From Tom Slick on Wed, Feb 28, 2018 at 18:37:08 from 66.87.127.15

I love all the manicured forests in Germany. Looks like a very scenic and peaceful place to lose yourself while running.....

From Rhett on Sat, Mar 03, 2018 at 10:15:09 from 66.185.238.62

That looks like a great running course...especially the food at the end. What do you call that?

From Tom Slick on Sat, Mar 03, 2018 at 10:32:40 from 174.148.148.5

Mac & Cheese

From I Just Run on Sun, Mar 04, 2018 at 20:51:39 from 208.80.173.98

Yes ... very nice running course!

From Martin on Fri, Mar 09, 2018 at 10:30:04 from 89.13.109.17

Hey, thanks for your comments. Really love the new course.Coulnd´t answer because of an influenza which took nearly two weeks to get back to normal.

Rhett, we call that food "Rigatoni al forno". Noodles with tomato sauce, baken with cheese. Probably ate 1000s of them in my life... (-:

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Couldn´t run because on an influenza which kept me one week completely in bed and one week to get back to normal health. Crazy, never had fever and shivers 7 days at a stretch...

Comments
From Martin on Tue, Mar 13, 2018 at 00:18:30 from 212.88.157.202

Thank you Tom! I´m very careful since I didn´t get out of bed for a whole week. Will try a short jog at the coming weekend if things don´t get worse again. then I had 2,5 weeks with no running at all...

From Tom Slick on Tue, Mar 13, 2018 at 08:23:33 from 174.152.97.163

Hope the aftermath of the flu doesn’t sideline you too long. Just don’t get out and rush a recovery from the flu to quickly, the flu has a tendency to come back on you when you try to return to your normal routine!!!!! Be well!

From jtshad on Mon, Mar 19, 2018 at 13:26:55 from 141.221.191.225

Hope you are feeling better, have not seen you blog recently.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

Finally running again. 33' easy.

Comments
From Tom K on Tue, Mar 20, 2018 at 13:13:29 from 47.206.60.114

All Right! Welcome Back!

From Martin on Tue, Mar 20, 2018 at 15:33:50 from 77.177.144.165

Thank you, Tom!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

40' easy

Comments
From Tom Slick on Tue, Mar 20, 2018 at 15:14:43 from 66.87.126.33

And the beat goes on.......

From Martin on Tue, Mar 20, 2018 at 15:36:01 from 77.177.144.165

Yeah, happy to be back!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.090.000.000.003.09

28' easy & tired

Comments
From Tom Slick on Thu, Mar 22, 2018 at 16:30:04 from 174.148.73.144

Just bring your fitness back easy, don't try to bring it back too quickly.

From Martin on Fri, Mar 23, 2018 at 00:45:54 from 212.88.157.202

You´re right Tom. Every time it´s the hardest part to get back into running/training again. Still I´m feeling a bit sluggish, need to keep it easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.780.000.000.003.78

33' easy after a birthday party with my sons and their friends in a children hall. Harder than a marathon! (-: luckily running gets better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.860.000.000.003.86

34' easy

Comments
From Tom Slick on Sun, Mar 25, 2018 at 00:16:53 from 66.87.126.84

Good on you my boy , just remember the long haul!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58´ easy & hilly

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58´ easy

convinced that those 3-weeks-off didn´t have killed all the fitness I have gained in January and February.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

41´ very easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.330.000.000.007.33

62' moderate

Felt very tired, maybe because of a stressful week. Hope it isn't still an impact of influenza.

Comments
From Tom Slick on Fri, Mar 30, 2018 at 09:57:22 from 66.87.135.255

The flu is probably influencing you, just take it in stride. It will pass in time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.490.000.000.004.49

40' easy

Comments
From Tom Slick on Fri, Mar 30, 2018 at 09:53:49 from 66.87.135.255

One day at a time....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.000.000.007.55

62' moderate with Wombat, better than the days before!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.920.000.000.003.92

35' easy

Comments
From Tom Slick on Sun, Apr 01, 2018 at 21:54:34 from 173.117.166.180

seems like your runs are feeling better and better!

From Martin on Mon, Apr 02, 2018 at 07:40:11 from 89.14.189.231

...and I´m very happy with that! (-:

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.001.246.21

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
From Rhett on Mon, Apr 02, 2018 at 20:02:09 from 66.185.237.66

Sounds like you have a good plan. Stick with it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

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:

  1. Due to Easter holidays I am able to sleep almost 8 hours each night.
  2. A 3-week-break in Febraury because of an influenza.
  3. I´m simply not running enough... (-:

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

71' moderate

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Comments
From Tom Slick on Thu, Apr 05, 2018 at 06:16:08 from 66.87.127.76

to follow me at Boston Text bib number 24067 to 234567.....

From Tom Slick on Thu, Apr 05, 2018 at 10:19:22 from 66.87.127.8

Rest Days - I like rest days! Enjoy yours!

From Rhett on Thu, Apr 05, 2018 at 15:35:50 from 66.185.238.62

Gotta love the rest days. I always take at least 1 every week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.113.110.000.006.22

49´ including 5k tempo run

Comments
From Tom K on Sat, Apr 07, 2018 at 08:13:10 from 71.203.16.36

Good job getting the tempo in!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

40´ easy

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

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.  

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

59´ easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.710.000.000.007.71

61' moderate home from work

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

65' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - just trampoline with my sons (-:

Comments
From Rob Murphy on Thu, Apr 12, 2018 at 14:58:55 from 67.177.28.4

That can be a good workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.640.000.000.007.64

61' moderate

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

63´ easy

felt like crap because of stomach cramps, got better after 40 minutes again...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.001.241.247.45

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

What a day...not worth mentioning! Hectic, taxing, annoying and no running.

Nice times will come! 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.030.000.000.007.03

62' easy

Comments
From Rhett on Fri, Apr 20, 2018 at 10:15:40 from 69.162.16.9

I like that you run by time not distance. I did that last year when I was training for a 100k. It took the pressure off of how far and fast I was running.

From Martin on Fri, Apr 20, 2018 at 14:07:10 from 89.12.9.211

Thanks! I often realize that there are a few minutes left and then I run an extra loop. If you do this on every run, you're running some good additional miles over the year!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.354.080.000.008.43

67' incl. 30' tempo ~4:30/km

Would be a nice pace for my marathon in October...(-;

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62' easy

Ran exactly the same mileage as last week! No progression! (-:

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.330.000.000.0012.33

121' easy with Daniel, 50% on technical trails

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Work, house delivery & parents evening...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.007.08

63' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.180.000.000.007.18

63' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

59' moderate

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.130.000.000.007.13

62' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.390.000.000.0011.39

99' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.680.000.000.006.68

61' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

63' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Comments
From Tom Slick on Wed, May 02, 2018 at 15:21:24 from 66.87.126.103

Rest days are as good as they are important!

From Martin on Wed, May 02, 2018 at 23:46:00 from 212.88.157.202

Hey Tom, you´re right! At the moment I´m not doing rest days because I need to recover, but because I have so many stress with work, house & kids. Since I decided to build up my mileage, I found my "easy repeatable pace" which let me enjoy my runs even more. I´m kind of thinking if that is "my way" to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.630.620.000.0010.25

92': 70' easy/10' moderate/5' M-pace/7' easy On my way to get a LSD-proponent. I really like this easy and smart approach to distance running. Having a good balance between running and life at the moment!

Comments
From Tom Slick on Thu, May 03, 2018 at 13:35:05 from 66.87.126.190

Great attitude.....

From Martin on Fri, May 04, 2018 at 00:18:05 from 212.88.157.202

Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.950.000.000.006.95

63' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58´ easy

Just read Joe Henderson´s "Long Slow Distance - The human way to train". Since I was forced to train very relaxed because of an Achilles tendonitis last fall, I´m on my metamorphosis to a LSD-runner.  I think Henderson´s method isn´t the best nor the worst. I´m training consistently and enjoying every run because I´m relaxed. Love it!

(that doesn´t mean I won´t run faster when needed - it´s just about the very relaxed approach)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.190.000.000.0010.19

94' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.530.000.000.006.53

59' easy

Didn't wait to run at first because I was tired and had a headache. But the run was all the more better! Came as close as 1 yard to a deer!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.940.000.000.006.94

62' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.011.240.000.0010.25

70' easy, 10' tempo-run, 10' easy

Comments
From Tom Slick on Wed, May 09, 2018 at 18:40:08 from 66.87.127.66

Nice run, sounds like your over the “gomboo” you had not too long ago!

From Martin on Thu, May 10, 2018 at 12:24:59 from 77.176.62.123

I'm afraid you will have to explain that, never read that word...

From Tom Slick on Thu, May 10, 2018 at 12:37:11 from 174.148.13.169

Martin - sickness!

From Martin on Thu, May 10, 2018 at 23:44:20 from 212.88.157.202

Ah, now I know what you mean! Yes, I seems so. I´m still very careful, but I think 10 minutes of a moderate tempo should be okay at the moment.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.020.000.000.007.02

62' easy

Comments
From Rhett on Thu, May 10, 2018 at 14:34:12 from 66.185.238.62

Martin, we're both at 40 miles for the week today. Nicely done.

From Martin on Fri, May 11, 2018 at 00:06:28 from 212.88.157.202

Yes, we´re nearly the same every week and month, which is pretty cool! As for the year, I´m lagging miles behind because of influenza in spring. Hope that will adjust during the year. You´re training for sub3, right?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

60' moderate, 3x30" strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day: more sleep, more water, more stretching than usual.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.040.000.000.0014.04

127' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.590.000.000.006.59

63' easy

Felt faster, but was very slow. Could be because of the miles in the last weeks and especially the 2-hour-run yesterday. Just listened to my body and kept it relaxed.

Comments
From Tom Slick on Wed, May 16, 2018 at 19:36:47 from 66.87.127.70

Rest days are becoming more and more important.....

From Martin on Fri, May 18, 2018 at 13:17:41 from 89.12.128.57

I agree! I believe it's even more important go keep easy runs easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

64' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.702.600.000.0011.30

60' easy/20' tempo-run/15' easy

Comments
From Tom Slick on Fri, May 18, 2018 at 12:25:29 from 174.148.94.172

Are you registered for the "Mainova Frankfurt Marathon" on October 28, 2018?

From Martin on Fri, May 18, 2018 at 13:21:04 from 89.12.128.57

Not yet. But because I was injured last year, I just have to pay a processing fee of 20 Euro to be in the game.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.710.000.000.006.71

62' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

62' easy, 3 strides

Comments
From Rhett on Sat, May 19, 2018 at 07:57:15 from 66.185.237.66

Nice solid week Martin. Strides are a great way to keep up speed without beating yourself up. I need to get back in doing them a couple times each week.

From Tom Slick on Sat, May 19, 2018 at 08:20:00 from 66.87.127.242

Way to keep piling on those important training miles......injury free miles!

From Martin on Sun, May 20, 2018 at 09:14:12 from 77.178.155.140

Rhett: you´re right. Since I´m a very speedy and injury-prone runner, I am very careful with strides. Once a week is enough (for me) and I´m just running up to 3-5k tempo, if any.

Tom: absolutly. I have to be very patient and believe in my training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.000.0013.05

120´ easy

The hills made it harder than I think it should be. Feeling tired, sore legs and some kind of headache. Since the last run of 2 hours felt the same, I don´t know what to do: cutting back again or going through?

Comments
From Tom Slick on Mon, May 21, 2018 at 09:35:47 from 66.87.127.68

Yo Martin, are you running with a goal race in mind or just running? If you have a goal race in mind, are you running with a specific training schedule adapted for your goal? Just wondering?

From Martin on Mon, May 21, 2018 at 12:30:45 from 77.177.189.38

Tom, I will run Frankfurt Marathon in October. In this build-up I will run 2 or 3 10k-races and a halfmarathon. Since I didn´t race since September 2017, I am running by feel at the moment, even in tempo-runs. When the shorter races are done, I will decide what I wanna run in Frankfurt. So for the summer, you´re right, I am just running. But I think I need to do some longer runs to be prepared when the specific training startes in August.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.780.000.000.005.78

55' Jogging

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

65' easy Legs and overall well-being are good again. Will practise intermittent fasting for a while because I'm still too heavy. Made good experiences in the past.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.973.110.000.008.08

69´: 5 k easy / 5 k tempo / 3,7 k easy

Came into a thunderstorm without rainjacket. It was scary and fulfilling at once to feel the power of nature. I felt free like a bird, one of the best runs of my life!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.520.000.000.007.52

66' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.330.000.000.008.33

71' easy, 3 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Having a cold, need to take a few days off.
 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.070.000.000.007.07

63' easy

Back after a cold...also have to work a lot at our new house. In July, we will move in.

Comments
From Tom Slick on Tue, Jun 05, 2018 at 12:39:55 from 66.87.127.64

Your work around the hoist is just beginning! Don’t forget to make time for “Daddy”!

From Martin on Tue, Jun 05, 2018 at 23:52:04 from 212.88.157.202

It´s not easy at the moment. But it will pay off and it will be a great time then!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

60' easy

Comments
From Tom Slick on Tue, Jun 05, 2018 at 12:37:01 from 66.87.127.64

Way to keep the ball rolling.....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.892.800.000.0010.69

90': 60' easy, 20' tempo, 10' easy

Comments
From Rhett on Tue, Jun 05, 2018 at 22:14:50 from 66.185.237.66

Nice tempo run after an hour of running. That’s not easy.

From Martin on Tue, Jun 05, 2018 at 23:50:46 from 212.88.157.202

Thank you! Need to do a lot of work in that area...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.590.000.000.006.59

61' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

65´ easy

Had a little tweak in my left Achilles tendon (not the injured one) the last two days, so I´ll take it easy the next few days. It´s all right again today!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.710.000.000.006.71

60' easy

Comments
From Rhett on Sat, Jun 09, 2018 at 17:23:07 from 66.185.237.66

Take care of that Achilles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.270.000.000.0013.27

120' easy including 3 strides to tell my legs to run faster at the end. Could be better, but right now mileage is all that is important.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

65' easy

Legs very well rested after the long run yesterday, think that's a good sign, isn't it?

This week I will run not as many miles because of a triathlon relay on sunday. I will take the 5k run-part and will have to run well because the mayor of our city (and my boss therefore) will take the bike-part. (-;

Comments
From Rhett on Wed, Jun 13, 2018 at 12:50:16 from 66.185.238.62

Sounds like you better run fast or you may have some important people upset at you. That is a good sign that your legs felt good after a long run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.770.000.000.006.77

64' very easy

Tried so safe energy for the rest of the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

too much work, too tired

Comments
From jtshad on Thu, Jun 14, 2018 at 06:59:56 from 141.221.191.225

Life happens, sounds like a rest day was needed.

From Tom Slick on Thu, Jun 14, 2018 at 09:54:35 from 66.87.113.195

Work sucks! Find something you enjoy doing and you will never work another day in your life!

From Martin on Thu, Jun 14, 2018 at 13:37:05 from 89.13.66.254

I really like my job! Sometimes a day just isn't long enough. Inspired by Jeff I'm trying to do some doubles now. Might be easier to know that you did a few miles in the morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.000.000.757.90

6:15 am: 4,4 k easy

7:00 pm: 8,3 k incl. 5x1' fast/ 1' easy

I'm kind of stuck at slow pace. Need to do more strides and minutes to get to a good easy pace again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

42' easy

Good running feeling!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.480.000.000.002.48

Easy incl. 3 strides

Race: Triathlon Neunkirchen (3.107 Miles) 00:21:50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.003.118.08

3,8 k warm-up

5,5 k in 21:50 in a triathlon-relay. The course was a bit hilly throught a forest with a difficult underground. Often the lumberjack put crushed rock on the course, so it wasn´t very comfortable to run. Happy with that time on this ground and out of base training. Nearly didn´t do intervals at all before. Now my team is "Saarländischer Betriebssportmeister" (company-facilitated sport activity in my state) and am not fired because my boss was happy with my effort. (-:

5 k cool-down

Comments
From Tom K on Mon, Jun 18, 2018 at 14:46:47 from 47.206.60.114

What time did your boss run?! Great race, and congrats on your continued employment!

From Tom Slick on Mon, Jun 18, 2018 at 18:19:24 from 66.87.127.124

Way to keep your job! How many other companies participated? What place did your company team come in?

From Martin on Tue, Jun 19, 2018 at 13:54:47 from 77.178.35.71

My boss had the bike part and did very well: 32' for 20k in a hilly course.

We won that relay. Think it were about 10 teams.

From Rhett on Sun, Jun 24, 2018 at 20:22:15 from 66.185.237.66

I’m glad to hear your effort was good enough to keep your job. :)

From jtshad on Mon, Jun 25, 2018 at 10:27:43 from 141.221.191.225

Good job! Nice new pic!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.640.000.000.007.64

6 am: 5 k easy

8 pm: 7,3 k easy with my 7 year old son on the bike

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

63' easy

The 5k-race definitiv had a positive effect to my easy running pace. Felt very well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest day and birthday of my son Henri (5). It´s a great sensation to be father of such an amazing boy!

Comments
From Rob Murphy on Wed, Jun 20, 2018 at 06:52:53 from 67.177.28.4

Congratulations to Henri. Any exciting plans for his party?

From Martin on Thu, Jun 21, 2018 at 01:14:33 from 212.88.157.202

Thank you! It was the hottest day of the week, so we played a lot with water like water slide etc. It was funny and Henri had a great day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.560.000.000.007.56

6:15 am: 5 k easy

6:00 pm: 7,16 k easy at "Firmenlauf Dillingen", a run for companies. Took it easy and had a lot of fun with my colleagues!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.734.350.000.008.08

3 k easy

7 k @4:26/km

3 k easy

62' total

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.460.000.000.007.46

8 am: 4 k easy to bakery

8:30 pm: 8 k easy after 12 hrs of work at our new home. Even ran during country game Germany-Sweden, but came right back for the final 2:1 in the last minute! YEAH!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.290.000.000.0014.29

120' easy

good run at a good pace!

Comments
From Rhett on Sun, Jun 24, 2018 at 20:20:49 from 66.185.237.66

That’s a nice long run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest day

Have some pain at my left kneecap which came after tempo-run last friday. After the 5 k-race last weekend, I ran 3 days easy and took a day off, then that tempo-run. The only reason I can imagine despite I am old (-: is that I ran parts of the race and the tempo-run downhill. Knee hurts only when I bend the knee, but it hurted every step of the long run yesterday. Don´t think it will be a big thing, but I will have to respect it this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest day

Think this is what I am affected by: http://fastrunningblog.com/forum/index.php/topic,1571.0.html

I don´t really know what I did wrong. It seems like everytime I am going beyond 50 miles/week and trying to implement tempo (carefully), my body reacts with inflammation: last year Achilles tendon, this time kneecap. I believe that I don´t have a good balance between mileage/speed. Last year I barely ran 1.250 miles for the year. Maybe it´s a bit too much to run >50 miles per week this year.

Right now, I am thinking about limiting miles to 45 miles/week and 160/month to stay injury free.

If there are any ideas/suggestions, I would appreciate!

Comments
From Tom Slick on Tue, Jun 26, 2018 at 08:29:35 from 174.148.106.180

Sounds like your right unless it's a torn meniscus, which I doubt. More than likely "Runners Knee". Again it's a pretty common pain that can be remedied with some rest, icing and short term use of ibuprofen and some core strength training focusing on your knees. It's also a good idea to check your shoes making sure there not worn-out and the correct shoes for your feet! Sometimes "Runners Knee" can be brought on by running too many miles too quickly.One must remember that subtle increases/buildup in mileage and speed are integral to any any training program!

From Martin on Tue, Jun 26, 2018 at 23:56:21 from 212.88.157.202

Thank you Tom! I believe that my training is carefully planned. So beside the things you mentioned I am curious if there is anything I could do better in my training.

From jtshad on Sat, Jun 30, 2018 at 14:43:17 from 174.216.11.216

I would concur all said. Building up training is a challenge and everyone reacts differently to the balance of distance and tempo. Some people have distance limits that their body reacts to harshly. Run for a few weeks below your limit and try increasing speed work. Then increase the disntance for a week and easy pace and see how you feel. Ice and rest is the best medicine for runners knee. Been there sorry for the issue.

From Rhett on Sat, Jun 30, 2018 at 19:23:25 from 66.185.237.66

Martin. I find that when I get my mileage high, I have to do most all my running at a very slow pace for a long time before I can introduce another speed. You have to have that cardio base built. That or do the faster training and keep the mileage down. I ran my second sub 3 marathon on 3 days of fast running a week with 3 days of cross training.

From Addison on Sat, Jun 30, 2018 at 23:18:48 from 67.164.200.49

Hi Martin. If it is runners knee, this is caused when there is an imbalance of strength between the vastus lateralis and the vastus medialis. I had a bad case of runners knee several years ago and went to physical therapy for it. It means the vastus medialis is too weak and the vastus lateralis is stronger and pulling the knee to the right. My physical therapist had me do a lot of leg extensions with my toes pointed more inward and he would have me hold it fully extended for five seconds each time. It was brutal. He also had me riding a bike. Which REALLY works that vastus medialis. All of that worked like a charm. It did take a couple of months or maybe a little longer to fully recover from that, but sticking to those exercises worked great. Hopefully that's all it is and not something more serious. Good luck!

Addie :)

From Martin on Sun, Jul 01, 2018 at 04:26:10 from 91.19.150.22

Hey, thank you all! I definitly have imbalances, but I never did more stretching (daily 5-15 min.) and strength training (~2 × 15 min. weekly). Thought I would be on a good way. I will try a little jog today and see how the knee responds. Funny: yesterday I iced the wrong knee! (-: think that's a good sign...again I see that I want too much too soon. I am again reading Joe Henderson's "Long slow distance" and I believe I should take it even easier than before and just try to enjoy running as an important part of my life.

Again, thank you very much for your advice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.920.000.000.006.92

64' very careful

Little pain in the knee after the run. Hope to get that fixed soon.

20' Stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

15' Core

15' Stretching legs

Knee got worse again. )-: will try to use the time to get stronger in core and more flexible in legs. That's all I can do for now...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

5x1' Bridge

20' Stretching

10' Blackroll

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

15' Core

15' Stretching legs

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

5x1' Bridge

15' Blackroll

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.170.000.000.003.17

30' easy

10' Core

20' Stretching

Trying Sasha's General Injury Prevention/Recovery Philosophy. Knee doesn't hurt itself, but when I push the tendon. So I won't push anymore (clever) and try to run what I can every day. Think this will be a long term issue, so I will carefully trying to get back to run an hour daily.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.230.000.000.003.23

30' easy

5x1' Bridge

10' Blackroll

Knee still hurts, it will be a long way...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

30' easy

10' core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.004.22

40' easy

4 x 1:15 Bridge

20' Stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.004.22

40' easy

10' core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.160.000.000.004.16

40' easy

4 x 1:15 bridge

Comments
From Tom Slick on Sun, Jul 15, 2018 at 13:56:09 from 174.148.127.78

good Idea following Sasha's advice. Hows it working for you?

From Martin on Sun, Jul 15, 2018 at 14:44:46 from 91.19.147.140

Very good so far! It's crazy: I believe that if I still had rested, the knee would still hurt. After 2 days of running 30' very easy, everything is fine. Nontheless I will have to be very careful for a few more days or even weeks!

From Tom Slick on Sun, Jul 15, 2018 at 17:01:44 from 66.87.126.152

Be patient and stick with the plan. It will work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.005.22

50' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.280.000.000.005.28

50' easy

4 x 1:15 Bridge

10' Blackroll

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.005.22

50' easy

10' core

Comments
From Tom Slick on Thu, Jul 19, 2018 at 08:24:55 from 173.117.153.186

Your stuff is becoming pretty consistent, are your injuries healing? Speed and Distance are achieved in incremental advances....

From Martin on Thu, Jul 19, 2018 at 14:11:04 from 91.21.193.15

Yes, as long as tempo is slow, there is no pain. I'm doing what is possible to build a strong ans flexible body. I understood that consistency is what to focus on.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

60' easy

3 x 1:40 Bridge

15' Stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.280.000.000.006.28

60' easy

10' core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.590.000.000.006.59

60' easy

Comments
From Tom Slick on Sun, Jul 22, 2018 at 15:13:28 from 173.117.236.94

what was the weather like in your neck of the woods for your run Sunday?

From Martin on Sun, Jul 22, 2018 at 15:55:36 from 91.21.193.15

It was about 86 degrees. The weather here is sunny since April/May. Sometimes, like this week, it's humid with some thunderstormes. So it's okay for running, even more if done easily! (-;

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

60' easy to swimming pool, very hot weather in the next 2 weeks here.

15' core

Comments
From Rhett on Tue, Jul 24, 2018 at 09:52:32 from 66.185.238.62

I like that you ran to the pool. Hopefully the water was nice and refreshing. It gets so hot where I live that the pool water isn't even refreshing after a run this time of year.

From Martin on Tue, Jul 24, 2018 at 14:11:07 from 91.19.152.108

Yes, most of the swimming pools are even heated. We'll get up to 99 degrees during the week. That is not unusual here, but the weather here is very warm since April/May. There's a lot more rain usually.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.620.000.007.46

68' incl. 1k @4:49/km

3 x 1:40 Bridge

10' Blackroll

Very hot weather again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

60' easy, 98 degrees even in Germany! (-;

15' Stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62' easy, 1x30" stride

10' core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

59' easy

3 x 1:40 Bridge

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.0012.80

121' easy

A friend of me celebrated his birthday with a run and a party after. Great to met a lot of old running friends!

20' Stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.210.000.000.007.21

69' easy

10' core

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

61' easy fartlek

had a lot of fun, will do this more often!

2 x 2:30 bridge

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.530.000.000.005.53

54' very easy

Again hot and humid

20' stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.520.000.000.007.52

60' progression run, we call it "crescendo" here in Germany.

10' core before the run, maybe that's why I had a stitch while running downhill...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

60' easy

Good for marathon runners: there's no bakery anymore in our village, so you can run a few extra miles.

85 degrees at 9 am: crazy!

2 x 2:30 Bridge

20' Stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.040.000.000.0015.04

2:16 hrs easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

67' very easy

+ core

I was dizzy several times at work because of the heat, so I ran extremly relaxed. Maybe I should do more often! 😉

Comments
From Tom Slick on Tue, Aug 14, 2018 at 14:43:19 from 173.117.216.214

Martin - Be careful out there in the heat! My very best advice for running in the heat is, be sure that you are hydrated! I carry a 16 oz bottle of water or sports drink on every run, even the short ones!

From Martin on Tue, Aug 14, 2018 at 15:01:45 from 91.19.152.108

Tom, thank you! I bought 2 x 16 oz bottles I can carry with gloves at the insight of my hands. I don't even have to hold them. Also it got cooler again, but I will have to be careful still!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

60' incl. 4,6 k hill-run, 190 m difference in altitude

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.460.000.000.006.46

61' easy

core/stretching

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.010.000.000.009.01

77' moderate

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.005.22

51' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.780.000.000.0016.78

2:29 hrs easy

Good run, no problems with length and pace.

Comments
From jtshad on Sun, Aug 12, 2018 at 07:00:17 from 65.129.159.179

Great run!

From Martin on Mon, Aug 13, 2018 at 06:39:19 from 212.88.157.202

Thank you, it raises my hope for a good marathon!

From Rhett on Mon, Aug 13, 2018 at 17:23:51 from 66.185.238.62

Great job with the long run Martin. Time on the feet is very important. What day is your upcoming marathon?

From Martin on Tue, Aug 14, 2018 at 03:21:58 from 212.88.157.202

Thanks! I will run Frankfurt, October 28th!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.900.000.000.005.90

59' easy incl. 3x20" strides

as always very tough after a rest day...56 hours of non-running since the long run was finished!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.486.210.000.008.69

68' incl. 10k tempo-run @4:31/km

Very even splits, I'm still able to run like a swiss clock (we say here in Germany), even if it isn't as fast as a few years ago. But there is hope! 😉

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

57' easy

Remember my boss who wanted me to run in this triathlon relay a few weeks ago (He's a sub3-marathoner btw)? He called me at 7.30 pm after 10 hours of work already to give a presentation about elections for his party. After I did I started my run at 9.15 pm. No chance I would miss a run! 😂

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.030.000.000.006.03

55' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.640.000.000.0018.64

2:46 hrs easy

again a very good feeling. Now I have to go to a wedding including a 40th birthday. It will be a hard day...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.590.000.000.005.59

54' easy

I built a good base during the last months, but I'm still afraid of muscular problems in the marathon. Hope that will get better the next weeks. I planned a recovery week, so just 30-35 miles next week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.004.22

42' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

61' easy

Comments
From Tom Slick on Thu, Aug 23, 2018 at 13:47:14 from 173.117.144.116

You seem to be putting in some great training. Do you have any lingering injuries?

Love your mantra: "Think less, run more, train smart, race better!"

From Martin on Thu, Aug 23, 2018 at 15:32:52 from 93.225.25.63

Thanks! My kneecap sometimes is sore after fast runs, but I have a deal to run easy (but still all the planned mileage) until it is good again.

How is your training going?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned rest day, worked 14 hours instead...doesn't hurt that much during a recovery week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

97' easy with my friend Daniel

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

"Rest day": stag night with friends in Cologne...

Comments
From Tom Slick on Fri, Aug 24, 2018 at 08:44:43 from 173.117.195.135

Now this is an event I'd like to attend?

We do a "Boys Night Out" (BNO) every Friday where we all get together and have a few drinks, smoke cigars and tell lies.........sure would be fun to do one in Cologne!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.320.000.000.009.32

82' easy

End of recovery week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

59' easy

Comments
From Rhett on Mon, Aug 27, 2018 at 14:28:26 from 66.185.238.62

Looks like you're off to a good start to the week.

From Martin on Tue, Aug 28, 2018 at 00:11:05 from 212.88.157.202

I had a good recovery week, so hopefully the next weeks will be great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.280.000.002.487.76

5x800m in 3:09/13/11/11/10, 400m jog recovery (2:20)

Had to fight with playing kids, smoking football adviser and even dogs on the track: horrible!

Comments
From Rhett on Thu, Aug 30, 2018 at 17:08:15 from 66.185.238.62

Think how much easier it is going to be on race day when you don't have all those distractions.

Nice speed work.

From Tom Slick on Fri, Aug 31, 2018 at 13:20:15 from 174.148.226.238

What Rhett said!!! Great workouts....Do the work now and race day is a piece of cake!!!!!

From Martin on Fri, Aug 31, 2018 at 13:41:26 from 93.225.25.63

Thank you! I will do my very best!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

61' easy, 3 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.736.840.000.009.57

74' incl. 11k tempo-run @4:31/km

Comments
From Tom K on Fri, Aug 31, 2018 at 13:49:16 from 47.206.60.114

Good run!

From Martin on Fri, Aug 31, 2018 at 13:51:24 from 93.225.25.63

Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.590.000.000.005.59

52' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.070.000.000.0020.07

2:59 hrs easy

Fighting with a light cold, but it's not that I feel bad. So I decided to start the run and see how I feel. I thought so much about it that I came into a "Forrest Gump-mode". I said: "I came until this point, so I can run to the next" and so on. The first loop was about 25k...

First run without carbohydrate intake.

Comments
From Tom Slick on Sun, Sep 02, 2018 at 11:40:22 from 173.117.129.220

Outstanding trainer....Keep up the great training, the clod will pass and life will return. So Bro Martin, whats with the .07 on the end of that great 20 miler. Did you do that just to hit the top of the Mileage Board :) (: Good Work

From Tom K on Mon, Sep 03, 2018 at 07:21:37 from 47.201.51.108

Forest Gump mode is fantastic. Great run!

From Rhett on Mon, Sep 03, 2018 at 10:21:07 from 66.185.237.66

Great long run. It’s cool how the body starts to learn to burn fat and not need the carbs. I do almost all of my runs before eating anything in the morning and without any carbs. Mostly just because it takes less preparation.

From Martin on Mon, Sep 03, 2018 at 13:44:20 from 93.225.25.63

Thank you all! I appreciate your comments very much!

Those 0,07 miles are because we use kilometers and because I wasn't back at the car when reaching 32 km...

From jtshad on Thu, Sep 06, 2018 at 07:45:17 from 141.221.191.225

Part of the purpose for the 20 miler for marathon prep is to have your body and mind learn how to use and process the carbs and be able to handle the intake and not create other issues (upset stomach, etc.). Learning the signs your body sends on when to take aid is a big purpose for the long run. Carb depletion on a 20 miler is really not necessary.

From Martin on Thu, Sep 06, 2018 at 12:50:23 from 93.225.25.63

Thank you! You know I appreciate your advice very much. I will try to get the electrolyte-water they will give during the marathon and use it for my long runs. No carb depletion anymore!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Cold got worse...need to take a few rest days...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day because of a cold. We´re speaking a very special dialect in my area which says "fregg" for having a cold. Maybe you can surprise your family/friends next time you´re suffering from a cold! (-:

I´m always trying to see things positive:

- this will be the last "fregg" before my marathon

- the marathon is still 7 weeks away. It would be worse to have a "fregg" later

- maybe this break saved me from a more serious injury/illness/overtraining

Will be back soon! (-;

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day because of a cold. We´re speaking a very special dialect in my area which says "fregg" for having a cold. Maybe you can surprise your family/friends next time you´re suffering from a cold! (-:

I´m always trying to see things positive:

- this will be the last "fregg" before my marathon

- the marathon is still 7 weeks away. It would be worse to have a "fregg" later

- maybe this break saved me from a more serious injury/illness/overtraining

Will be back soon! (-;

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day because of a cold. We´re speaking a very special dialect in my area which says "fregg" for having a cold. Maybe you can surprise your family/friends next time you´re suffering from a cold! (-:

I´m always trying to see things positive:

- this will be the last "fregg" before my marathon

- the marathon is still 7 weeks away. It would be worse to have a "fregg" later

- maybe this break saved me from a more serious injury/illness/overtraining

Will be back soon! (-;

Comments
From Tom K on Thu, Sep 06, 2018 at 04:49:04 from 47.201.51.108

Man, You need to get rid of that Fregg!

From jtshad on Thu, Sep 06, 2018 at 07:42:27 from 141.221.191.225

Get well soon.

From Martin on Thu, Sep 06, 2018 at 12:44:10 from 93.225.25.63

Thank you! I want to run again, that's a good sign! Tomorrow I will try an easy run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Felt that I need another rest day to recover from fregg...😉

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.080.000.000.067.14

64' incl. 3 steep hill sprints

Bought that idea from Brad Hudson who uses hill-sprints for his runners as injury prevention. I will incorporate them very carefully into my training because I'm in the middle of my marathon training cycle. So I'm trying not to change too much too quickly. Just a few sprints once or twice a week as muscle training.

Cold is still there, but I'm feeling well enough to run easily.

Comments
From Rhett on Sat, Sep 08, 2018 at 14:54:56 from 66.185.237.66

Hill sprints are a great way to get in speed work with minimal chance of injury. Nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

64' easy

Planned was a 2-hour-run, but I'm still not fully recovered from that cold. Need to accept the situation and be patient...Shit happens! 😉

Comments
From Tom Slick on Mon, Sep 10, 2018 at 16:23:59 from 66.87.127.132

Hang in there Martin, this too will pass all in good time! Take two aspirin and get to bed early, and stay hydrated!

From Martin on Wed, Sep 12, 2018 at 23:46:31 from 212.88.157.202

Thank you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

cold

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

cold

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

cold

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

63' easy, 3 hill sprints

Finally healthy again!

Comments
From Rhett on Fri, Sep 14, 2018 at 09:40:25 from 66.185.238.62

I'm glad you finally kicked that cold. It's peak training time for your marathon. Not a good time to be sick.

From Martin on Fri, Sep 14, 2018 at 13:49:21 from 93.225.25.63

You're absolutly right! Hope I will have a few good weeks before the marathon!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.487.460.000.009.94

77' incl. 12k tempo-run @4:35/km

Could have easily run faster, but wanted to run as close as possible at marathon-pace...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.004.22

41' Jogging

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.

Comments
From Tom K on Sun, Sep 16, 2018 at 06:45:59 from 47.201.51.108

Wow! Great miles! You've got the early lead on the mileage board!

From Martin on Sun, Sep 16, 2018 at 15:17:55 from 93.225.25.63

Thank you, at least one benefit to live in Germany! 😉

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Football with my sons is always fun!

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

42' Jogging

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.193.30

29' easy incl. 3x20" strides

Comments
From Rhett on Fri, Sep 21, 2018 at 16:49:44 from 66.185.237.66

Looks like a smart training week.

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

Comments
From jtshad on Sun, Sep 23, 2018 at 08:30:46 from 65.129.149.162

Great race! Congrats!

From Tom K on Mon, Sep 24, 2018 at 17:59:38 from 47.201.51.108

Congratulations on the confidence-boosting 10k! That's Fast stuff!

From Martin on Tue, Sep 25, 2018 at 06:50:50 from 212.88.157.202

Thanks!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.650.000.000.006.65

64' Jogging

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well-deserved rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.330.000.000.008.33

79': 3,5k with my son Paul (7), rest easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.270.000.000.007.27

65' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.618.080.000.0010.69

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!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

58' Jogging

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

59' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.570.000.000.0020.57

3:00 hrs easy with Guy

Comments
From Rob Murphy on Sun, Sep 30, 2018 at 07:04:21 from 67.177.30.39

Good work Martin!

From Tom Slick on Sun, Sep 30, 2018 at 18:50:50 from 174.148.189.244

Nice long...

From Martin on Sun, Sep 30, 2018 at 23:47:52 from 212.88.157.202

Thanks!

From Tom Slick on Mon, Oct 01, 2018 at 09:47:47 from 66.87.126.164

Martin, your at the top of the mileage board right now!

From Martin on Mon, Oct 01, 2018 at 14:06:31 from 93.225.25.63

Yeah! 🤣

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

62' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.003.730.006.84

51': cruise intervals: 5x5' with 1' jog: 4:09/4:08/4:08/4:10/4:06 per km

Comments
From Rhett on Thu, Oct 04, 2018 at 09:43:50 from 66.185.238.62

Nice intervals. Are you feeling good for the upcoming marathon?

From Martin on Thu, Oct 04, 2018 at 12:07:41 from 93.225.25.63

Yes, I think I found a good balance in my training. Halfmarathon coming sunday!

From Rhett on Thu, Oct 04, 2018 at 14:02:30 from 66.185.237.66

Great! That will be a good indicator of how your marathon will go.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

44' very slow jogging

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.850.000.000.505.35

44' easy incl. 3x1' fast, 3' jog

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.920.000.000.253.17

30' Jogging, 3x30" fast

Race: Westspangenlauf Half Marathon (13.1 Miles) 01:29:14, Place overall: 30, Place in age division: 7
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.420.0013.100.0016.52

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...

Comments
From jtshad on Sun, Oct 07, 2018 at 16:10:58 from 65.129.149.162

Nice race, first HM in 10 years, impressive time!

From Martin on Mon, Oct 08, 2018 at 13:12:51 from 62.226.78.160

Thanks!

From Rhett on Tue, Oct 09, 2018 at 13:39:38 from 99.203.5.98

Great job Martin! You nailed that tune up race. I bet you go sub 3:10 in November.

From Martin on Tue, Oct 09, 2018 at 15:12:44 from 87.161.167.171

I will stick to my plan to run 3:15 at least until 30 km. So it will be impossible to run sub 3:10 at that day, I'm sorry! 😉

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Monday is my rest day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

65' Jogging

Very relaxed through the Indian summer in Germany: awesome!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

92' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

66' easy

beautiful fall in Germany: 72 degrees and sunny, in October, that's amazing!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.520.000.000.316.83

57' easy incl. 3x30" strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.750.000.000.0020.75

3:01 hrs easy

Last long run before Frankfurt-Marathon. Two weeks for tapering!

Comments
From Rhett on Sat, Oct 13, 2018 at 09:38:37 from 98.191.55.39

Enjoy the taper!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.780.000.000.005.78

55' Jogging

Comments
From Rhett on Mon, Oct 15, 2018 at 12:35:36 from 66.185.238.62

Well done keeping in nice and easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Comments
From Tom Slick on Tue, Oct 16, 2018 at 08:31:32 from 173.117.194.108

Martin, are you running a marathon in November?

From Martin on Tue, Oct 16, 2018 at 12:52:23 from 91.21.194.192

No, I will run in 12 days!

From Tom Slick on Tue, Oct 16, 2018 at 14:01:38 from 66.87.127.109

What Marathon are you running?

From Martin on Tue, Oct 16, 2018 at 14:10:25 from 91.21.194.192

Frankfurt

From Tom Slick on Tue, Oct 16, 2018 at 14:58:12 from 66.87.127.109

Good Luck - Run Happy!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.020.000.000.197.21

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.488.700.000.0011.18

85' incl. 14k @4:33/km

A bit tough in the middle of the run, but I think that's normal after the last solid weeks of training.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.220.000.000.004.22

40' Jogging

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

39' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.410.000.000.004.41

40' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.870.000.000.0010.87

95' easy, 3 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.410.000.000.004.41

43' Jogging

Comments
From Rhett on Tue, Oct 23, 2018 at 09:03:49 from 66.185.237.66

It’s race week!

From Martin on Wed, Oct 24, 2018 at 07:26:47 from 80.69.206.134

Oh yes!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.040.000.000.314.35

39' easy, 3 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Comments
From Rhett on Thu, Oct 25, 2018 at 21:14:15 from 66.185.237.66

Looks like a perfect last week taper. Good luck this weekend.

From Martin on Fri, Oct 26, 2018 at 04:41:41 from 91.21.194.192

Yes, I was at a conference the last days, I couldn't do my usual program. Don't think it will make a difference.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.370.000.003.48

31' easy incl. 3x1'@MP

Comments
From Rhett on Fri, Oct 26, 2018 at 15:05:50 from 66.185.238.62

Perfect. I'm looking forward to doing those little 1 minute mp strides during a short easy run next week before my race. Those runs are always fun with a feeling of so much pent up energy. I'm excited to read all about your race.

From Martin on Sat, Oct 27, 2018 at 10:32:02 from 130.180.50.202

I'm feeling ready to race, that's a good sign!

From Martin on Sat, Oct 27, 2018 at 10:32:35 from 130.180.50.202

I will report as soon as I am able to...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.980.000.000.193.17

29' easy, 3x20" strides

Race: Frankfurt Marathon (26.2 Miles) 03:16:46, Place overall: 2083, Place in age division: 384
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

I will write down some statistics first so that I am able to compare with future marathon-training-cycles:

Race time: 3:16:46 (PB by 30s)

HM 3 weeks before: 1:29:14 (factor 2,21)

10k 5 weeks before: 39:58 (factor 4,92 to M; 2,23 to HM)

weekly average miles last 12 weeks (incl. marathon-race):  44 (70,9 km)

weekly average miles last 12 months: 31 (49,5 km)

Splits:

5k     24:16

10k   23:26, 47:42

15k   22:52, 1:10:33

20k   22:52, 1:33:25

HM               1:38:35

25k   22:55, 1:56:19

30k   22:51, 2:19:09

35k   23:37, 2:42:45

40k   23:44, 3:06:29

M     10:17, 3:16:46, 1:38:11 (2nd HM)

 

From the start I ran behind the pacemakers for 3:15 hrs. In a field of 13.000 runners we were about 300, maybe 400 runners who followed the pacemakers. The first 10k of the race lead through small streets for such a big event. So we had to deal with the same problems as cyclists in a group do: every curve and every barrier on the streets were very dangerous. I saw 3 people fall in my group in the first half of the race. It got even worse when we came to water stations. Imagine 300 or even 400 runners trying to get water from desks that were maybe between 160 to 260 feet long. We fell over each other and there were several shoves. At one of the water stations, I was tripped by another runner and nearly lost one of my shoes. It was horrible to run in that group! I won´t ever run in such a group again if possible. But I was trapped in that group until halfmarathon, there was no way to run faster and free! That said and seeing my splits, the first 5 k were the slowest of the race (which isn´t bad normally), even the 2nd 5 k were too slow (avg. 5k-time should have been 23:05). So we lost about 90 sec. in the first 10k! Even with such a long distance left that´s a lot of time to catch up! As soon as the pacers were able to run faster, they tried to catch up those 90 sec. Suddenly, we ran in the pace we should do from the start, but it feels hard to push when you´re running slower for 10k. Until 30k, I felt really good and ran exactly the pace that was needed, even if the group ran even faster. But I didn´t have the energy to catch up the time I lost in the first 10k. Also, it was very windy and we had tailwind in the first half of the race where we were trapped in the pack. With legs feeling more and more tired and fighting against the headwind, I got a bit slower from 30k to 40k.

After finishing the race (it´s maybe the greatest destination for a marathon worldwide, see: https://www.youtube.com/watch?v=nMsNm3nv7ik), I was a bit disappointed to have failed 3:15. But I remembered the following:

  • It was my first marathon in 9 years.
  • I even ran a personal best by 30 sec. while my times in shorter races were a lot faster 9 years ago.
  • I started running again 2 years ago (July 2016) with 5k being the longest possible distance to run for my fitness!
  • Maybe it would have been possible to run 3:15 without that lost time in the first 10k. But it´s also possible that I just didn´t have the energy and fitness to run 3:15. Who knows...

There were also some more good points:

  • It was the first marathon (of now 5) where I didn´t have any problems with cramps. Maybe I am the most proud about that point. That gives me confidence to run more aggressive in future races.
  • The muscle ache the day after isn´t as bad as it were the marathons before.
  • Therefore I think the most important points were the training tips in this blog (running consistent 6 x a week incl. a long run) and a good nutrition strategy during the race (I drank every 5 k and used an energy gel every 30 minutes from the beginning)
  • The race motivated me even more to reach for bigger goals!

And I know what to do:

  • after a 2-week-break from running, I will try to get into more consistent training.
  • I know that the training I did the last weeks is the best for me and I just need to go on.
  • I need to get up the mile averages carefully for the year and for the last 12 weeks leading to a marathon.
  • I don´t need extraordinary long tempo runs to prepare for a marathon. I did tempo-runs at marathon-pace for about 60 minutes.
  • It was a great tip from Sasha about the long runs: I alternated easy long runs (stopped at 3 hours) with some faster long runs the other week: 2 hours with some marathon-pace running or a 10k/HM-race
  • I made great experiences with stretching 2 x a day for about 5 minutes, just the main gymnastics. I was free of pain since then (had achilles inflammation and runners knee before)
  • I need to lose weight from 75 kg (165 lbs now) to 68 to 70 kg (150 to 155 lbs), my height is 180 cm (70.9 inches)

 

 

Comments
From Rhett on Mon, Oct 29, 2018 at 19:50:20 from 66.185.237.66

Nice Martin! You ran almost a perfect even split. That’s not easy to do. It sounds like you learned a lot also and have a great plan moving forward.

From Jon on Mon, Oct 29, 2018 at 19:51:10 from 96.33.86.208

Congrats on the PR, and future goals

From Rhett on Mon, Oct 29, 2018 at 19:51:25 from 66.185.237.66

And congrats on the PR.

From jtshad on Tue, Oct 30, 2018 at 07:23:40 from 141.221.191.225

Congrats on the PR and lots of great learning from the training and the race itself. You are on a good trajectory for continuing to improve your times and reach your goals.

From Tom Slick on Sat, Jan 05, 2019 at 12:48:09 from 174.148.13.42

Wow, I can't believe I missed this entry in your blog. What a great race you ran and you clocked in an overall Negative Split, running the 2nd half faster than the first half. Congrats on your super PR, a 3:16:46 is a great time. What marathon are you going to do next to achieve that 3:15: or faster?

From Martin on Fri, Aug 23, 2019 at 03:52:03 from 212.88.157.202

Shame on me that I didn´t thank all of you for your comments!

Well then: Thank you very much!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-season

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Comments
From Rhett on Sun, Nov 04, 2018 at 16:09:00 from 66.185.237.66

Now that we both survived our goal marathons for the fall. What's next? I'm doing one in April that if I can stay healthy between now and then, I am going to give a serious shot at sub 3.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Comments
From Rhett on Mon, Nov 12, 2018 at 08:59:58 from 66.185.238.62

Are you doing any cross training or anything, or just resting?

From Martin on Mon, Nov 12, 2018 at 11:00:00 from 91.19.153.252

I did full rest, just walking the dog or activities with my kids. Tomorrow I will start a new training block after 15 days of non-running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day - off-sesason

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.290.000.000.003.29

30' easy

Finally on the road again after 2 weeks of full rest! Fell into a deep hole mentally and physically, but things are looking up from now on!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.790.000.000.003.79

33' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

37' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.970.000.000.004.97

43' easy

Comments
From Rhett on Fri, Nov 16, 2018 at 10:09:28 from 66.185.238.62

Good job getting back out there, building the cardio with some nice easy runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.090.000.000.006.09

52' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.000.000.006.84

60' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

56' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.113.110.000.006.22

51': 5k easy, 5k moderate

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.590.000.000.006.59

58' easy, a bit unmotivated...too much stress at work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.000.000.006.34

51' easy fartlek in the woods with hills & strides

Comments
From Rhett on Sat, Nov 24, 2018 at 10:28:26 from 206.174.163.107

Sounds like a fun run.

From Martin on Tue, Nov 27, 2018 at 00:57:54 from 212.88.157.202

Trying to get back to faster running...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day. My wife had to go to hospital because of palpitation and I have a little cold.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.0011.19

100' easy with my friend Wombat. We ran an old hilly trail we designed years ago. This is the best course we ever built! Love it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

52' easy, 3 strides

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.210.000.000.006.21

53' easy, 3 strides

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.380.000.000.009.38

82' easy

Comments
From Rhett on Sun, Dec 09, 2018 at 19:25:45 from 66.185.237.66

Nice start to the week Martin.

From Martin on Wed, Dec 12, 2018 at 12:05:53 from 93.225.16.124

Thanks Rhett, trying to get back to my normal running routine.

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.116.210.000.009.32

75' moderate with Guy

Comments
From Tom Slick on Wed, Dec 12, 2018 at 21:59:48 from 66.87.126.111

How’s the winter weather in your neck of the woods?

From Martin on Fri, Dec 14, 2018 at 13:06:50 from 93.225.16.124

We had a lot of rain, right now it's about 30 degrees fahrenheit. First snow of this winter probably on sunday. Not as bad as your winter, is it?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.780.000.000.005.78

53' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.221.861.240.627.94

68' extensive, hilly fartlek

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.520.000.000.006.52

57' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.050.000.000.0013.05

2:02 hrs easy on snow, very exhausting.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.000.000.004.72

41' easy, 3 strides

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

90' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.720.000.000.004.72

41' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.420.000.000.003.42

30' easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.220.000.000.005.22

44' easy, 3 strides

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.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.770.000.000.007.77

65' easy, 5 strides

Merry Christmas!

Comments
From Rhett on Tue, Dec 25, 2018 at 18:03:26 from 66.185.237.66

Merry Christmas Martin. I hope it was a great day with your family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest day

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.796.210.000.0010.00

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.960.000.000.006.96

62' nice & easy

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

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.900.000.000.006.90

61' easy

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!

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!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1624.82118.6828.0121.111792.62
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