2:59 !!!

Gutsweiherlauf

15% off for Fast Running Blog members at St. George Running Center!

Location:

Neunkirchen,Germany

Member Since:

Jan 23, 2018

Gender:

Male

Goal Type:

Marathon Finish

Running Accomplishments:

Marathons:

Merzig (04/09/05): 3:56:41

Cologne (05/09/11): 3:26:16

Frankfurt (07/10/28): 3:17:16

Essen (09/09/11): 3:23:34

Frankfurt (18/10/28): 3:16:46

Ulm (19/09/29): 3:11:53

Personal Bests:

10k 37:24 (2009)

HM 1:23:42 (2009)

M 3:11:53 (2019)

Short-Term Running Goals:

5k < 19:00
10k < 39:00

Long-Term Running Goals:

Marathon < 3:00

improve my 10k and HM-PB

Personal:

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

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1727.31	144.19	41.12	46.75	1959.37

Tue, Jan 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.46	0.00	0.00	0.00	7.46

62' easy, 3 strides with Guy

Happy New Year to all of you!

Comments

From Tom K on Tue, Jan 01, 2019 at 05:39:03 from 107.77.253.8

Hey, you are the mileage leader for 2019 so far! Keep it up!

And Happy New Year to you!

From Martin on Tue, Jan 01, 2019 at 09:30:34 from 93.225.26.223

Ha, that is impossible! But I want to stay at the first page of the leader board...

Wed, Jan 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.48	9.32	0.00	0.00	11.80

90' with 15k tempo-run in the woods

Attacked by a dog, but he luckily didn't bite me.

Thu, Jan 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.32	0.00	0.00	0.00	9.32

81' easy with Guy

Fri, Jan 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.60	0.00	2.86	0.00	7.46

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

Hill-run 1:40 min. faster than 5 months before!

Comments

From Rhett on Fri, Jan 04, 2019 at 13:39:14 from 66.185.238.62

Week 1 of 2019 is going strong!

From Martin on Sat, Jan 05, 2019 at 09:08:54 from 91.21.194.128

Thanks, hope I am able to hold that level. To mileage in december is very impressive!

Sat, Jan 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	0.00	0.00	4.35

40' Jogging

Sun, Jan 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.67	0.00	0.00	0.00	13.67

2:00 hrs easy

Mon, Jan 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

60' Jogging

Tue, Jan 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.96	0.00	0.00	0.00	6.96

60' easy after a hard work day. It was great to get a free mind!

Wed, Jan 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	0.00	10.56

91' easy, 5x30" strides

Comments

From Rhett on Wed, Jan 09, 2019 at 16:17:44 from 66.185.238.62

You are on fire this month. What's the weather like there this time of year?

From Martin on Thu, Jan 10, 2019 at 05:39:15 from 212.88.157.202

Hey Rhett!

My goal is to run 300 km (~186 miles) per month. When I reached that goal, I will take it easy for the rest of that month.

Right now we�re at 32 degress fahrenheit with just a bit snow. That�s because I am living in the south-west of Germany close to France where we have a strong influence of the gulf-stream. You may have heard that escpecially the Alps are sunk in snow at the moment.

Thu, Jan 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.08	0.00	0.00	0.00	7.08

61' easy

Twisted my ankle heavily in a pothole. It hurts, but it's not swollen. I twisted my ankles several times in my life. I'm professional in dealing with that...

Fri, Jan 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.46	0.00	0.00	0.00	7.46

64' easy on snow

Ankle hurts a bit still, but easy running is no problem.

Comments

From jtshad on Sat, Jan 12, 2019 at 08:57:28 from 65.129.148.50

Hope the ankle keeps improving.

From Martin on Sat, Jan 12, 2019 at 13:30:33 from 91.21.194.128

It does, thank you!

Sat, Jan 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Sun, Jan 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.73	0.00	0.00	0.00	14.73

2:05 hrs easy with perfect conditions for a cross-run: hills, woods, rain, storm, mud...

Mon, Jan 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.96	0.00	0.00	0.00	6.96

60' easy

Tue, Jan 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.67	1.86	1.86	0.00	7.39

60' progressive-run

Found a good balance between volume and intensity the last weeks. Hope I'm able to hold on.

Wed, Jan 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.27	0.00	0.00	0.00	7.27

64' easy

Thu, Jan 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Fri, Jan 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.24	4.35	3.73	0.00	9.32

70' moderate/fast over a hilly course

Comments

From Tom Slick on Fri, Jan 18, 2019 at 11:13:42 from 174.148.93.253

What's next on your racing agenda ?

From Martin on Fri, Jan 18, 2019 at 15:06:13 from 91.21.194.128

I will run a few 10k and 1 or 2 halfs in spring. Just running some races and looks how it's working...

Sat, Jan 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.21	0.00	0.00	0.00	7.21

64' easy

Sun, Jan 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

I'm having a cold. Need to rest for a few days.

Mon, Jan 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day: Having a cold

Tue, Jan 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.08	0.00	0.00	0.00	7.08

61' easy with 3x30" strides

Back to running after 2 days having a cold. Luckily it disappeared very fast.

Comments

From jtshad on Thu, Jan 24, 2019 at 13:02:58 from 141.221.191.225

Glad you are feeling better.

From Martin on Thu, Jan 24, 2019 at 13:15:09 from 217.238.69.151

Thank you!

Wed, Jan 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	0.00	6.84

59' easy on snow

Too cold and slippery for my planned fartlek.

Thu, Jan 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.14	0.00	0.00	0.00	8.14

68' with Guy, still very cold.

Fri, Jan 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	6.21	0.00	0.00	9.32

74' incl. 50' MP on snow & ice

Sat, Jan 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

When I studied my training logs from last year, I realized that injuries always occured when I ran close to or over 300 km (186 miles) per month. For 2019, my goal is to run 300 km (186 miles) per month in pre-season and cut back before races to 250 km (155 miles). Speaking of intensity, I am always looking for the green light for my easy runs and the yellow light for my faster runs. I will leave the red light for races.

Just being more consistent (and therefore less injured/sick) will lead me to new heights in mileage.

Since I nearly reached my goal for this month, I will take it very easy and reduce mileage to make sure I am fully recovered when February starts.

Comments

From Tom Slick on Sat, Jan 26, 2019 at 12:25:43 from 174.148.158.93

Way to listen to your body talk and act upon it! Keep up the great work!

From Rhett on Sat, Jan 26, 2019 at 19:33:46 from 206.174.163.107

It sounds like you have a great plan to stay healthy this year.

From Martin on Mon, Jan 28, 2019 at 00:21:25 from 212.88.157.202

Thanks! Trying to be smart with my training! (-;

Sun, Jan 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

95' easy

Comments

From Tom Slick on Sun, Jan 27, 2019 at 22:58:35 from 66.87.126.73

Nice base run....

Mon, Jan 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	0.00	6.84

60' easy

Crazy: I'm working in the city 9 miles away and 300-700 feet lower in altitude from home. While in the city there was no or just a little bit of snow, I ran on 6-8 inches here and in addition, the wetness froze up again...No, as a runner I don't like snow too much!

Tue, Jan 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	0.00	6.84

61' easy

Tough conditions: 10 inches of snow. After 3 miles, I changed my route to the roads so that I don't slide that much.

Comments

From Rhett on Tue, Jan 29, 2019 at 14:11:16 from 66.185.238.62

Over 200 for the month!

From Martin on Tue, Jan 29, 2019 at 14:46:40 from 217.238.69.151

Indeed! I do not pay attention to the words I wrote a few days ago...but things are going well and I feel great. Let's see the result soon!

Wed, Jan 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

We are at 15 inches of snow after a snow storm the whole day. Since I always take a day off per week, it wasn't a hard decision to take it today...

Thu, Jan 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.45	0.00	0.00	0.00	9.45

80' easy with Guy, 10-15 inches of snow.

Fri, Feb 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.47	0.00	0.00	0.00	4.47

40' Jogging

Rain on the snow, impossible to run...want this german winter back! 😁

Sat, Feb 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.73	6.21	0.00	0.00	8.94

65' incl. 10k tempo-run in 42:55

Hoped for more/faster, but I will be patient.

Sun, Feb 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.29	0.00	0.00	0.00	14.29

2:03 hrs easy

after a hard night with my son having a cold...

Comments

From Rhett on Mon, Feb 04, 2019 at 08:12:55 from 66.185.238.62

That's rough when you have a sick child. How old is your boy? My youngest is almost 13 so I don't deal with that much anymore, but I have 4 kids so I remember those nights. Good job getting a run in.

From Martin on Mon, Feb 04, 2019 at 15:36:35 from 217.238.69.151

My sons are almost 6 and 8, so that's not happening too often. But I'm getting older and some missed hours at night play I bigger role in recovery. (-;

Mon, Feb 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Perfect rest day again: I felt a little cold and was very tired because of two not so great nights with my son being sick. I slept in on the couch watching the recorded Superbowl from last night...waking up 2 hours later, I am feeling much better already!

Tue, Feb 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.50	0.00	0.00	0.00	5.50

47' easy

Not what I would call a great day: after a stressful work day, I hurried to the sports field to run while my son Paul played football. But half of the field was full of snow, I had a headache and my left knee hurted when I started to run. Enough reasons to cancel the planned cruise intervals and run easy...tomorrow will be a new day! :-/

Wed, Feb 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.19	0.00	0.00	0.00	0.19

Knee pain from the beginning, so even yesterday was too much. Will take another day off tomorrow and try again friday. )-:

Thu, Feb 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest

Comments

From Rhett on Sun, Feb 10, 2019 at 10:36:44 from 66.185.237.66

Smart to take a rest day with the knee bothering you. You predicted that if you went too many miles in 1 month that you would get an injury.

From Martin on Mon, Feb 11, 2019 at 14:21:25 from 217.238.69.151

You are right and I was also right, unfortunatly. But I will be back in the next few days!

Tue, Feb 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

31' Jogging

Very careful, no pain anymore.

Wed, Feb 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.79	0.00	0.00	0.00	3.79

36' Jogging

Thu, Feb 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.79	0.00	0.00	0.00	4.79

46' Jogging

Fri, Feb 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.47	0.00	0.00	0.00	5.47

52' Jogging

Sat, Feb 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.80	0.00	0.00	0.00	6.80

60' easy

Sun, Feb 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.32	0.00	0.00	0.00	9.32

80' easy

Comments

From Rhett on Tue, Feb 19, 2019 at 09:05:08 from 66.185.238.62

Are you feeling healthy?

From Martin on Tue, Feb 19, 2019 at 11:35:34 from 217.238.69.151

Yes, finally this injury is gone!

Mon, Feb 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Tue, Feb 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	0.00	2.42	6.77

54' incl. 5x3' fast with 3' rest

Knee is fit again!

Wed, Feb 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	0.00	0.00	4.97

46' Jogging

Thu, Feb 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.58	0.00	0.00	0.00	7.58

61' moderate

Fri, Feb 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.32	0.00	0.00	0.00	9.32

88' Jogging with the mayor of my hometown (and therefore my boss)

Comments

From Donald Davis on Fri, Feb 22, 2019 at 15:28:30 from 24.119.22.216

I wish I had local leaders getting out and being good examples of healthy living!

From Martin on Fri, Feb 22, 2019 at 15:30:44 from 217.238.69.151

Absolutly! He ran several marathons sub3, we will do also! You sooner and me later!😁

From Donald Davis on Fri, Feb 22, 2019 at 15:54:50 from 24.119.22.216

We will both get there soon. Do you have your next marathon or marathons already scheduled?

From Martin on Fri, Feb 22, 2019 at 15:59:19 from 217.238.69.151

Yes: I will try to lower my times at 10k and halfmarathon in this spring. In June I want to start training for Munich Marathon which is October 13th.

From Donald Davis on Fri, Feb 22, 2019 at 16:11:33 from 24.119.22.216

Fun, my next marathon is in May in the city of Ogden, Utah.

From Martin on Fri, Feb 22, 2019 at 16:20:20 from 217.238.69.151

I know, it will be your great day, your training is amazing! Are ypu running any races before?

From Donald Davis on Sun, Feb 24, 2019 at 08:12:00 from 96.18.197.98

I haven't signed up for anything yet. Weather here in Idaho does not allow many races before May, and I am also a little cheap when it comes to paying for races!

From Martin on Sun, Feb 24, 2019 at 08:51:57 from 217.238.68.224

We expect 68 degrees the next days which makes it easier to train. Do you stil have a lot of snow?

How much does a race cost in US? Our big marathons cost between 60 and 100 Euros (Dollar is nearly the same). But the 10k race I ran this morning cost 7 Euros which is quite expensive here.

From Donald Davis on Sun, Feb 24, 2019 at 09:27:53 from 96.18.197.98

It has been a snowy winter here in Southeast Idaho, although it is not very uncommon either. Last winter was super warm and dry, and I got to run outside in short sleeves in January (which is HIGHLY unusual).

"Big" marathons in the US (like Boston, New York, Chicago) can be in the 200-300USD range. Very good local marathons with several thousand participants run in the same range as your races (60-100USD). Half marathons are usually 10-15USD less than the marathon on the same day.

By 7 euros, did you mean 70 euros?

From Martin on Sun, Feb 24, 2019 at 10:36:10 from 217.238.68.224

No, 7 Euros! Those are small races, the main event (10 k) had 166 participants.

Sat, Feb 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.16	0.00	0.00	0.00	4.16

37' easy, 3x30" strides

Comments

From Rhett on Sat, Feb 23, 2019 at 10:21:47 from 66.185.237.66

I love strides.

From Martin on Sun, Feb 24, 2019 at 08:47:54 from 217.238.68.224

I like an even tempo in my runs more. Because I'm a speedy runner, I don't need much of them.

Sun, Feb 24, 2019

Race: Gutsweiherlauf (6.214 Miles) 00:40:46, Place overall: 22, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.04	0.00	0.00	6.21	10.25

3,5k warmup with 3 strides

10k-race: This race is on a hilly course in the woods. The course was dry because of sunny weather (42 degrees). It's more a cross-race than a flat 10k. I ran hard and tried to relax, it was a good start in the season and a good training for the upcoming races.

3k cool-down

Comments

From Rhett on Wed, Feb 27, 2019 at 17:07:27 from 66.185.237.66

Excellent race and an excellent time for what sounds like a tough course. That�s a great way to kick start the year.

From Tom Slick on Wed, Feb 27, 2019 at 21:46:22 from 66.87.127.75

Nice!!!! What�s next runnerman?

From Martin on Thu, Feb 28, 2019 at 13:17:39 from 217.238.68.224

Thanks! I'm happy with the race and I'm feeling a good training effect! Will run a 10k in March 10th. So there's just enough time to recover and get fresh legs.

Mon, Feb 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Tue, Feb 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.88	0.00	0.00	0.00	5.88

52' easy at lunch

Wed, Feb 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.38	0.00	0.00	0.00	9.38

79' easy

Thu, Feb 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.79	0.00	0.00	0.00	3.79

35' Jogging

At least a few miles at the end of a long day.

Fri, Mar 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	1.55	7.76

62' incl. 10 x 1' fast/ 1' easy

Absolutly one of my favourite workouts! Wanted to push under 10k-pace to get another training stimulus.

Sat, Mar 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

56' easy

Comments

From Tom Slick on Sat, Mar 02, 2019 at 21:56:00 from 66.87.127.64

Way to keep those feet moving?

From Martin on Sun, Mar 03, 2019 at 14:18:06 from 217.238.68.224

Please explain what you mean!

From Tom Slick on Sun, Mar 03, 2019 at 15:28:46 from 66.87.127.64

Just a positive thought on your mileage for the week...

From Martin on Sun, Mar 03, 2019 at 15:41:56 from 217.238.68.224

Ah, I was confused because of the interrogation mark.

Sun, Mar 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.46	0.00	1.86	0.00	9.32

75' mostly easy incl. a short tempo-run from km 10 to 13

Mon, Mar 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	0.00	6.84

62´ easy

through an upcoming storm, it was a bit scary in the woods with branches flying and trees bending in the wind.

Tue, Mar 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	0.00	2.05	6.40

50': warmup with 3 strides

4 x 3' fast with 2' jog

Cooldown with 3 strides

Wed, Mar 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Thu, Mar 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.48	0.00	0.00	0.00	2.48

23' easy

After another 10-hour workday I motivated myself to go for a run at 8 pm and got washed by a storm with hail...stopped the run and finished that damn day!

Fri, Mar 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	4.35	0.00	9.32

71': warmup with 3 strides

3 x 10' threshold-pace with 3' rest

cooldown

Comments

From Rhett on Fri, Mar 08, 2019 at 17:01:04 from 66.185.237.66

Nice repeats. Very similar to what I did today.

Sat, Mar 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.75	0.00	0.00	0.00	6.75

62' easy

Sun, Mar 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.05	0.00	0.00	0.00	13.05

1:46 hrs easy through the next storm...scary! Crazy weather here the last days!

Mon, Mar 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Tue, Mar 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Unplanned rest day because of a sick headache. I'm trying to listen to my body...

Wed, Mar 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	0.00	1.12	6.09

51' incl. 2 x (3 x 1' fast/ 1' easy), 13' easy between sets

Ran at 9 pm in the rain after another long workday. Not much fun.

Thu, Mar 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.65	0.00	0.00	0.00	6.65

58' easy

Late run again because of my son's birthday. Hamstrings a bit stiff after yesterday's workout.

Fri, Mar 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.66	0.00	0.00	0.00	7.66

65' easy

I need to accept that the stress at work affects my constitution more than I want. With another storm with lots of rain, I felt tired and my legs heavy. This was one of the worst runs of my life (hopefully)! Better times to come, but for now I will need to go through this hell until June...

Sat, Mar 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.96	0.00	0.00	0.00	6.96

61' easy

Seems like I have a little stomach flu. That's all I can handle at the moment.

Sun, Mar 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day because of a stomach flu

Need to change a few things to get into higher mileage training again.

Mon, Mar 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	0.00	6.84

64' very easy

Still having that stomach flu...

Comments

From Tom Slick on Mon, Mar 18, 2019 at 16:42:36 from 174.148.94.173

Getting sick in the winter time sucks! Martin, when are you going to do the Boston Marathon?

From Martin on Tue, Mar 19, 2019 at 02:29:02 from 212.88.157.202

Hey, maybe I will be able to qualify some day. But that trip would be very expensive, I think.

Tue, Mar 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

55´ easy at lunch, 3 strides

Wed, Mar 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.77	0.00	0.00	0.00	7.77

70' easy (5:34/km)

Still my legs are a little bit sore. Think that is still an impact of that stomach flu. But it's getting better!

Thu, Mar 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	0.00	0.00	4.97

45´ easy (5:36/km)

Fri, Mar 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.86	0.00	0.00	0.00	12.86

1:49 hrs easy to moderate (5:16/km)

Sat, Mar 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

31' Jogging (6:08/km)

Comments

From Rhett on Sat, Mar 23, 2019 at 18:29:57 from 66.185.237.66

It looks like you had a nice relaxing week of running. Good job.

From Martin on Sun, Mar 24, 2019 at 03:17:51 from 217.238.64.158

Thanks! Need to take an easier approach to be able to run more miles. But I get great advice, so there is a (big) plan! (-;

Sun, Mar 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	0.00	10.25

7:30 AM: 69' easy (5:29/km) on a beautifil & peaceful morning

5:30 PM: 22' easy (5:30/km)

Mon, Mar 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Tue, Mar 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	0.00	0.00	4.97

42' easy, 3 strides (5:18/km)

Wed, Mar 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.99	8.70	0.00	0.00	9.69

75' moderate (4:50/km)

Thu, Mar 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.16	0.00	0.00	0.00	5.16

45' easy (5:23/km)

Fri, Mar 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.23	0.00	0.00	0.00	13.23

1:49 hrs easy (5:06/km) at a beautiful, sunny morning

Sat, Mar 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.72	0.00	0.00	0.00	4.72

43' easy, 3 strides

Comments

From Rhett on Sat, Mar 30, 2019 at 17:02:13 from 66.185.237.66

Nice week!

From Martin on Sat, Mar 30, 2019 at 17:49:28 from 79.241.255.65

Thank you!

Sun, Mar 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.34	3.73	1.24	0.00	10.31

80' progression run (4:49/km)

km 1-3: easy, km 4-8: moderate, km 9-14: marathon-pace, km 15-16: threshold

Comments

From jtshad on Thu, Apr 04, 2019 at 10:18:23 from 141.221.191.225

Great training run!

From Martin on Thu, Apr 04, 2019 at 13:52:47 from 217.238.17.71

Thanks!

Mon, Apr 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

30' Jogging (5:57/km)

Maximized recovery with a hot tub and stretching

Tue, Apr 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.64	0.00	1.86	0.00	9.50

80': 5k easy, 3x1k threshold/ 1k easy, 5k easy (5:15/km)

Couldn't go faster, too tired.

Wed, Apr 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.60	0.00	0.00	0.00	4.60

41' easy (5:36/km)

Thu, Apr 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.29	9.32	0.00	0.00	13.61

12 am: 29' easy (5:36/km)

7 pm: 80' moderate (4:48/km)

Fri, Apr 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	0.00	0.00	4.35

42' Jogging (6:03/km)

Sat, Apr 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.93	0.00	0.00	0.00	12.93

1:48 hrs easy with lots of hills (5:12/km)

Comments

From Rhett on Sat, Apr 06, 2019 at 15:12:44 from 66.185.237.66

Good job mixing it up this week with easier and harder runs.

From Martin on Sun, Apr 07, 2019 at 01:14:26 from 46.114.3.47

Thank you! Was a bit tired at the beginning of the week, but were able to manage it as the week goes by.

Sun, Apr 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.60	0.00	0.00	0.00	4.60

43' Jogging (5:46/km)

Mon, Apr 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

A stiff neck lead to a bad headache. To need to run with that pain...

Tue, Apr 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	0.00	0.00	4.97

44' easy, 3 strides (5:28/km)

Wed, Apr 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.29	9.32	0.00	0.00	13.61

6 am: 31' easy (5:41/km)

5 pm: 80' moderate (4:52/km)

Thu, Apr 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.54	0.00	0.00	0.00	4.54

42' Jogging (5:46/km)

Fri, Apr 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.42	0.00	0.00	0.00	3.42

30´ easy, 3 strides (5:23/km)

Sat, Apr 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.43	0.00	0.00	0.00	12.43

1:47 hrs easy with a lot of hills (5:21/km)

Sun, Apr 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.84	4.22	1.24	0.00	11.30

11 am: 50' moderate (4:38/km)

18 pm: 40' easy (5:24/km)

Mon, Apr 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.17	0.00	0.00	0.00	3.17

30' Jogging (5:48/km)

Tue, Apr 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.86	3.73	0.62	0.00	6.21

50´ moderate (4:51/km)

Wed, Apr 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.32	0.00	0.00	0.00	9.32

84' easy (5:37/km)

Thu, Apr 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Fri, Apr 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.60	0.00	0.00	0.00	4.60

41' easy (5:33/km)

Sat, Apr 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.45	0.00	0.00	0.00	9.45

82' easy with Wombat (5:23/km)

Comments

From Rhett on Sat, Apr 20, 2019 at 09:56:08 from 66.185.238.62

Nice week Martin. Who is Wombat?

From Martin on Sat, Apr 20, 2019 at 10:06:17 from 217.238.17.71

Thanks!

Wombats' real name is Daniel, he's a very good friend of mine and Godfather of my oldest son. An amazing ultra-runner. 25th at UTMB, for example.

From Rhett on Sat, Apr 20, 2019 at 10:29:04 from 66.185.238.62

Wow! 25th at UTMB is incredible. I bet he is a great resource for running knowledge.

From Martin on Mon, Apr 22, 2019 at 04:34:31 from 46.114.3.136

He doesn't like running theory much. He just steps out of the door and runs with a good effort. He has an amazing endurance talent.

Sun, Apr 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	0.00	0.00	4.35

39' (5:32/km)

Mon, Apr 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Tue, Apr 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.13	0.00	0.00	0.00	10.13

90' (5:33/km)

Wed, Apr 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.16	0.00	0.00	0.00	5.16

45' (5:27/km)

Thu, Apr 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.22	0.00	0.00	0.00	5.22

46' (5:29/km)

Fri, Apr 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.11	0.00	0.00	0.00	13.11

110' (5:12/km)

Sat, Apr 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.09	0.00	0.00	0.00	5.09

45' (5:32/km)

Sun, Apr 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

93' (5:14/km)

Comments

From Tom Slick on Sun, Apr 28, 2019 at 16:09:56 from 66.87.126.157

What�s the weather like there?

From Martin on Mon, Apr 29, 2019 at 08:40:35 from 212.88.157.202

It�s a typical April here: sun, rain, heat, frost. How is yours?

From Tom Slick on Mon, Apr 29, 2019 at 08:48:07 from 66.87.126.157

Seems to be all mixed up like your weather. Typical spring weather! Got any plans for your 2019 running season?

From Martin on Tue, Apr 30, 2019 at 03:43:39 from 212.88.157.202

Yes, I will run Munich Marathon in October and planned a few shorter races over the summer. My Achilles is a bit sore, that�s why I�m trying just to run more miles instead of faster runs at the moment.

Mon, Apr 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest

Tue, Apr 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.94	0.00	0.00	0.00	10.94

95' (5:23/km)

Wed, May 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	0.00	0.00	4.97

43' (5:25/km)

Thu, May 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	0.00	0.00	11.06

93' (5:14/km)

First leave day of the year: managed a good run after a few hours of gardening.

Fri, May 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.03	0.00	0.00	0.00	5.03

45' (5:36/km) on tired legs

Sat, May 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.92	0.00	0.00	0.00	13.92

120' (5:20/km)

Sun, May 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.79	0.00	0.00	0.00	4.79

44' (5:42/km) incl. a mile barefooted

Before, we went for a walk with our family on this course and collected all the waste we found.

Mon, May 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Tue, May 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.00	0.00	11.19

91' (5:04/km)

Wed, May 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.72	0.00	0.00	0.00	5.72

50' (5:26/km)

Thu, May 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.87	0.00	0.00	0.00	10.87

90' (5:09/km)

Fri, May 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.96	0.00	0.00	0.00	5.96

51' (5:18/km)

Sat, May 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Family business, no opportunity to run.

Sun, May 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.67	0.00	0.00	0.00	13.67

113' (5:08/km)

Mon, May 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

28' (5:32/km)

Tue, May 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.14	0.00	0.00	0.00	8.14

70' (5:23/km)

Comments

From Tom Slick on Tue, May 14, 2019 at 22:27:50 from 66.87.126.203

Yo Martin, you are certainly putting down a great mileage base!!!!!👍

From Martin on Wed, May 15, 2019 at 00:11:42 from 212.88.157.202

Thank you, I am doing my best. Hopefully this will lead to some 60 miles weeks over the summer.

Wed, May 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.08	0.00	0.00	0.00	8.08

69' (5:19/km)

Thu, May 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.14	0.00	0.00	0.00	8.14

71' (5:26/km)

Getting slower and more & more tired. Maybe I need a break.

Fri, May 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

The last 3 days I got slower and felt more and more tired. My coach and I decided to take a few days of full rest. This will also be a good chance to get rid of my Achilles problems.

Tue, May 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.73	0.00	0.00	0.00	3.73

34' (5:38/km)

Back in the game after a few days of full rest.

Wed, May 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.54	0.00	0.00	0.00	4.54

42' (5:44/km)

Thu, May 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	0.00	0.00	4.97

43' (5:24/km)

Comments

From Mike on Fri, May 31, 2019 at 06:48:14 from 35.137.241.58

How are you feeling?

From Martin on Fri, May 31, 2019 at 12:05:28 from 217.238.70.155

Hey Mike,

it's getting better again, thanks!

Fri, May 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.90	0.00	0.00	0.00	5.90

51' (5:20/km)

Sun, Jun 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.32	0.00	0.00	0.00	9.32

85' (5:39/km)

Very tired, need to adjust training to work life. Will get better soon, hopefully!

Mon, Jun 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.21	0.00	0.00	0.00	7.21

64' (5:29/km)

Better than yesterday.

Tue, Jun 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.34	0.00	0.00	0.00	6.34

58' (5:38/km)

Every 2nd day is a crap day like today.

Wed, Jun 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.09	0.00	0.00	0.00	6.09

54' (5:34/km)

Thu, Jun 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	0.00	10.56

90' (5:18/km)

Fri, Jun 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.73	0.00	0.00	0.00	3.73

36' (5:58/km)

Sat, Jun 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.21	0.00	0.00	0.00	12.21

104' (5:17/km)

Sun, Jun 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

"Rest day" - last election of the year, worked 14 hours.

Mon, Jun 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.59	0.00	0.00	1.24	7.83

67' (5:21/km) incl. 10 x 200m in the woods (47/48/46/47/46/46/46/46/46/45) with 300m jog (~1:46)

Tue, Jun 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.21	0.00	0.00	7.21

63' (5:28/km)

Much lower average heart rate than the days before. Hoping for a good sign!

Wed, Jun 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.29	0.00	0.00	0.37	4.66

41' (5:30/km) incl. 3 x 200m in the woods in 44/47/47 with 300m jog (~1:46)

Thu, Jun 13, 2019

Race: Firmenlauf Homburg (3.188 Miles) 00:19:37, Place overall: 47

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.16	0.00	0.00	3.19	8.35

3,1 km warm-up

5,13 km race official in 19:37. I don't exactly know if the course is certified, but everyone's GPS-watches show 100-150m more than 5 km. So what: Began a bit too fast (1st km 3:34) and then came the hilly part on a dirty road. Still a good start.

47th place of 4.867 runners.

5,2 km cool-down

Fri, Jun 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Sat, Jun 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.43	0.00	0.00	0.00	12.43

112' (5:35/km)

Took it easy because of tomorrow's triathlon-relay.

Sun, Jun 16, 2019

Race: Triathlon Neunkirchen (3.312 Miles) 00:21:14

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.86	0.00	0.00	3.31	9.17

73' incl. the same 5.5k cross-race I ran a year ago (the course was a bit hilly through a forest with a difficult underground; my watch says 5.33 km). Ran 21:14, 36s faster than last year. I'm happy about that.

Comments

From Donald on Mon, Jun 17, 2019 at 13:58:54 from 65.222.251.100

Your training is paying off, Martin. Great work!

From Martin on Tue, Jun 18, 2019 at 13:38:23 from 217.238.70.155

Thanks Donald!

From Tom Slick on Thu, Jun 20, 2019 at 21:50:01 from 174.148.142.180

Well done Martin....!

Mon, Jun 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest

Tue, Jun 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.73	0.00	0.00	0.00	3.73

35' (5:51/km)

Wed, Jun 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.21	0.00	0.00	0.00	7.21

64' (5:32/km)

Thu, Jun 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

98' (5:31/km)

Fri, Jun 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.04	0.00	0.00	0.00	4.04

39' (5:59/km)

Sat, Jun 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.93	0.00	0.00	0.00	12.93

110' (5:18/km)

First really flat run since weeks!

Sun, Jun 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.90	0.00	0.00	0.00	6.90

62' (5:34/km)

Again best run of the week, again the day after a long run.

Mon, Jun 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.16	0.00	0.00	0.00	4.16

41' (6:09/km)

Tue, Jun 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Wed, Jun 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.44	0.00	0.00	0.00	10.44

91' (5:24/km)

Hottest day of the week with 104� Fahrenheit. When I finished my run at 10 in the evening, it still were 86�...

Comments

From Tom Slick on Thu, Jun 27, 2019 at 11:56:38 from 174.148.222.95

Hot Hot Hot, Uck!

Thu, Jun 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	0.00	0.00	4.35

44' (6:15/km)

Fri, Jun 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.08	0.00	0.00	1.24	9.32

78' (5:12/km) incl. 10 x 200m fast

Sat, Jun 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.29	0.00	0.00	0.00	14.29

2:02 hrs (5:18/km)

Very late long run because of the heat. Finished at 10.30 at night!

Sun, Jun 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

47' (5:47/km)

First run at Haldensee/Austria.

Really happy with the first half of the year. If I can be as consistent in the 2nd half of the year, I will reach my goal of 2000 miles!

Mon, Jul 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

53' (5:16/km)

Tue, Jul 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	4.35	0.00	8.70

68' (4:53/km)

incl. 7 km tempo-run in 30:17 (4:20/km). It was on crushed rocks around Haldensee at 1.100m altitude.

Wed, Jul 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.62	0.00	0.00	0.00	11.62

100' (5:20/km)

Thu, Jul 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	0.00	0.00	4.10

39' (5:50/km)

Fri, Jul 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Sat, Jul 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.36	0.00	0.00	0.37	3.73

32' (5:21/km) incl. 3 x 200m fast

Sun, Jul 07, 2019

Race: 23. Eselsburger-Tal-Lauf (13.109 Miles) 01:26:27, Place overall: 7, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.85	0.00	13.11	0.00	16.96

3.2 km warm-up with 3 strides

Halfmarathon in 1:26:27 hrs. The course was 20% on asphalt, 80% over dirty roads and even gras. Very happy with the result (last half was 1:29:14), it's the next step in the right direction!

3 km cool-down

Comments

From Tom Slick on Sun, Jul 07, 2019 at 13:37:35 from 174.148.102.174

Outstanding 1/2 Mary Mr Martin and a 3rd place trip to the podium for a medal !!!

A 1/2 Mary in under 90 minutes is great! And you are over 1000 miles for the half way point for the year on the mileage board....congrats!

From Martin on Sun, Jul 07, 2019 at 14:31:26 from 79.241.248.173

Thanks!

In fact I won a cup! (-;

From jtshad on Tue, Jul 16, 2019 at 12:49:44 from 141.221.191.225

Congrats on a great race and finishing time.

Mon, Jul 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	0.00	0.00	4.35

42' (6:03/km)

Ran with an average of 110 bpm which means 64% of HRmax. This is Jogging at its best! (-;

Tue, Jul 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Wed, Jul 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.96	0.00	0.00	0.00	6.96

62' (5:34/km)

Thu, Jul 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	0.00	10.56

92' (5:23/km)

Fri, Jul 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.54	0.00	0.00	0.00	4.54

44' (6:03/km)

Sat, Jul 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.52	0.00	0.00	0.00	7.52

65' (5:20/km)

Comments

From Tom Slick on Sat, Jul 13, 2019 at 12:50:30 from 174.148.29.150

Martin - Nice weekly total mileage!

From Martin on Sun, Jul 14, 2019 at 03:58:55 from 91.61.235.4

Thank you! Things are working great at the moment! I see you're in the game again, great!

Sun, Jul 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.54	0.00	0.00	0.00	14.54

2:04 hrs (5:18/km)

Mon, Jul 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Tue, Jul 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.27	0.00	0.00	0.00	7.27

8 AM: 20' (5:39/km)

6 PM: 44' (5:25/km)

Wed, Jul 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	0.00	10.56

91' (5:21/km); hilly through the forest because of the heat.

Thu, Jul 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.70	0.00	0.00	0.00	7.70

8 AM: 23' (5:51/km)

6 PM: 45' (5:22/km)

Comments

From Rhett on Thu, Jul 18, 2019 at 09:07:13 from 66.185.238.62

Looks like you're still running strong. What is your next race?

From Martin on Thu, Jul 18, 2019 at 09:49:06 from 91.61.235.4

A 10k at July 28th, but it is supposed to be very hot at that day. I set a racing schedule with races every 3 to 4 weeks to get fast for the marathon which is at the end of September. I was recovering after the last half and trying to get into faster running.

Fri, Jul 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.70	0.00	0.00	0.00	8.70

74' (5:16/km)

Sat, Jul 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	0.00	0.00	4.97

44' (5:33/km)

Sun, Jul 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.29	0.00	0.00	0.00	14.29

2:09 hrs (5:37/km)

Took it very easy because it's hot again...

Comments

From Tom Slick on Tue, Jul 23, 2019 at 10:09:32 from 66.87.126.178

Yes Sir, it�s that time of the year when you have to watch the heat and then watch you hydration even closer! Keep up the good running!

Mon, Jul 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.95	0.00	0.00	0.00	7.95

6 AM: 24' (6:04/km)

7 PM: 49' (5:36/km), hot

Tue, Jul 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Wed, Jul 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.32	0.00	0.00	0.00	9.32

81' (5:23/km)

Despite of the heat (95� Fahrenheit at 8 PM) great run. Tried to raise volume a bit last week which resulted in sore thighs, calfs and pain in the shins. Everytime I run more than 50 miles (80 kilometers), I risk an injury. Need to accept that, for now!

Thu, Jul 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.59	0.00	0.00	0.00	5.59

53' (5:52/km)

New heat records in Europe! Very hard to run! But my son Paul (8) came with me on his bike. Drives like Alaphilippe! (-:

Fri, Jul 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.72	0.00	0.00	0.75	5.47

46' (5:15/km)

incl. 6 x 200m fast

Sat, Jul 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.92	0.00	0.00	0.19	3.11

29' (5:42/km)

incl. 3 strides

Sun, Jul 28, 2019

Race: Sander Stra�enlauf Kaiserslautern (6.214 Miles) 00:40:03, Place overall: 19, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	0.00	6.21	11.18

3 km warmup with strides

10 km-race in 40:03. It was hot the whole week (up to 40� Celsius/ 104� Fahrenheit), but cooled down today. I thought that might bring a good performance. But I couldn't run well today. Could be because of the humidity, the 3 km of crushed rocks or myself. As I'm running a serious of races to prepare for Ulm-Marathon, I knew there would be good and bad races. I don't care too much about it. Still was a good training.

5 km cooldown

Comments

From Donald on Sun, Jul 28, 2019 at 05:51:57 from 24.119.22.216

You're getting there, Martin. Great job!

From Martin on Mon, Jul 29, 2019 at 02:17:34 from 212.88.157.202

Thanks Donald!

From Tom Slick on Mon, Jul 29, 2019 at 22:25:42 from 66.87.126.126

Congrats on a 2nd place win in your age division. The 10k I ran last week was plagued with high humidity as well as high temperature. Keep up the great running.

Mon, Jul 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Tue, Jul 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.47	0.00	0.00	0.00	5.47

51' (5:46/km)

Wed, Jul 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	0.00	10.56

97' (5:43/km)

Highest mileage I ever ran in one month.

Thu, Aug 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.72	0.00	0.00	0.00	4.72

43' (5:42/km)

Fri, Aug 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.77	0.00	0.00	0.00	7.77

69' (5:29/km)

Sat, Aug 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.73	0.00	0.00	0.00	3.73

35' (5:54/km)

Sun, Aug 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.91	0.00	0.00	0.00	14.91

2:06 hrs (5:14/km)

Best long run for a long time.

Comments

From jtshad on Sun, Aug 04, 2019 at 08:37:45 from 75.174.57.71

Nice job on the good long run. Like the new pic.

From Martin on Sun, Aug 04, 2019 at 23:44:10 from 212.88.157.202

Thank you!

Mon, Aug 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Tue, Aug 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.86	8.08	0.00	0.00	9.94

72' (4:31/km):

2 km warmup

13 km tempo-run @4:23/km

1 km cooldown

Humidity 90%...

Wed, Aug 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.41	0.00	0.00	0.00	5.41

51' (5:49/km)

Thu, Aug 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.61	0.00	0.00	0.00	12.61

1:45 hrs (5:10/km)

Underestimated the course, should have just been 90'..

Fri, Aug 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.73	0.00	3.42	0.00	7.15

53': absolutly flubbed interval training!

After a warmup I had problems with the lap key of my watch and had to run completely by feel...

2 x 1000m in 3:55/ 4:01 with 400m jog (~2:10), 1 x 400m in 1:33. Then came a thunderstorm with heavy rain...

Then 3 x 1000m in 3:56/ 4:04/ 4:09 with 400m jog (~2:10)

Finished with a cooldown

Sat, Aug 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.42	0.00	0.00	0.00	3.42

32' (5:48/km)

Sun, Aug 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.53	0.00	0.00	0.00	15.53

2:08 hrs (5:07/km)

Comments

From Tom Slick on Sun, Aug 11, 2019 at 14:17:18 from 174.148.242.94

Hey Martin, Just look at your mileage to date. Your ticking up up and out of sight? You have even surpassed the Slickster? Good on you! Keep turning in the great training.....1365.28 so far this year to date. But I still beat you out for todays mileage.

From Martin on Sun, Aug 11, 2019 at 15:46:55 from 46.114.1.80

Hey Slickster, thank you! Found a good balance and trying to be as consistent as possible. But my marathon is judt 7 weeks away. It's time to get ready!

I give you the lead in todays mileage, you will even get me overall, I guess!

All the best,

Martin

Mon, Aug 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day and 1st day at school for our younger son Henri. I'm getting old...

Tue, Aug 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.14	0.00	0.00	0.00	8.14

72' (5:30/km)

Comments

From Tom Slick on Tue, Aug 13, 2019 at 15:32:21 from 174.148.1.248

Martin, you are surly piling up the miles on the mileage board, I probably wont be able to catch you....

From Martin on Wed, Aug 14, 2019 at 06:19:26 from 77.185.47.249

If you won't, it will be good for me! (-;

Wed, Aug 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.98	0.00	0.00	0.99	4.97

42' (5:18/km) incl. 8 x 35" fast with 1' jog

Thu, Aug 15, 2019

Race: Altstadtlauf Saarlouis (6.214 Miles) 00:39:49, Place overall: 19, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.48	0.00	0.00	6.21	8.69

2k warmup with 3 strides

10k-race at a curvy and windy course through a city. But I don't want to find excuses! I'm disappointed because I should be able to run faster. But to say it with Peter Sagan: why so serious? I will put on my running shoes tomorrow and go on with my training. Just because I like it!

2k cooldown

Fri, Aug 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.53	0.00	0.00	0.00	5.53

54' (6:02/km)

Tired legs!

Sat, Aug 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.46	0.00	0.00	0.00	7.46

67' (5:33/km)

Sun, Aug 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.64	0.00	0.00	0.00	15.64

2:10 hrs (5:10/km)

Mentally a very hard long run: headache because I banged my head the night before, tired legs, very humid weather, pain in knee, shin & Achilles, developed a blister, etc. But somehow managed to finish it...

Comments

From Tom Slick on Sun, Aug 18, 2019 at 16:04:32 from 174.148.230.209

Just a stroll in the park, Huh Martin!

Mon, Aug 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Tue, Aug 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

54' (5:24/km)

Well rested!

Wed, Aug 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.24	8.70	0.00	0.00	9.94

72' (4:30/km)

2 km easy

14 km MP-run @4:25/km

Thu, Aug 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	0.00	0.00	4.97

46´ (5:45/km)

Fri, Aug 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.32	0.00	0.00	0.00	9.32

80' (5:20/km)

In the hilly forest becausd it's hot again.

Sat, Aug 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.60	0.00	0.00	0.99	5.59

48' (5:22/km)

2 x (4 x 200m fast/200m jog), 10' easy between set

Had to run in the forest because it's hot weather again.

Sun, Aug 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.53	0.00	0.00	0.00	15.53

2:03 hrs (4:54/km)

The opposite of last sundays' long run: best one in a long, long time! I'll take it!

Mon, Aug 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

58' (5:48/km)

I love jogging!

Comments

From Tom Slick on Tue, Aug 27, 2019 at 16:51:08 from 66.87.126.185

Way to keep piling up those miles. Your only about 500 miles away from getting your 2000 mile goal for the year. 👍

From Martin on Wed, Aug 28, 2019 at 03:38:23 from 212.88.157.202

Oh yes, I finally get some consistency into my training! Hope it will pay off sooner or later...

Tue, Aug 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

rest day

Wed, Aug 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.59	3.73	0.00	0.00	9.32

72' (4:50/km)

Had to adjust my tempo run because of the humid weather, did 6 x 1 km ~4:17/km/ 1 km ~5:09/km

Thu, Aug 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.34	0.00	0.00	0.00	6.34

60' (5:54/km)

Tired.

Fri, Aug 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.47	0.00	0.00	0.75	6.22

52' (5:11/km) incl. 6 x 200m fast

Sat, Aug 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.16	0.00	0.00	0.00	16.16

2:11 hrs (5:02/km)

Cancelled the planned halfmarathon because of 90� Fahrenheit at 6 pm (start time). Did this long run instead from 8 to 10 pm in the cooler night.

Sun, Sep 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

61' (6:04/km)

Sore legs.

Mon, Sep 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rest day

Tue, Sep 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.96	0.00	0.00	0.00	6.96

63' (5:36/km)

What a beautiful day: good conversation with J�rg, beautiful sunshine, very easy pace and legs that feel like part of my body again! Could have run for hours!

Wed, Sep 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.41	0.00	0.00	0.00	5.41

49' (5:35/km)

Comments

From Tom Slick on Thu, Sep 05, 2019 at 07:03:50 from 173.117.155.58

Looks like your having fun!

Thu, Sep 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.24	11.19	0.00	0.00	12.43

90' (4:30/km)

2 km easy

18 km MP @4:26/km

Got hard after 15 km and my legs got sore, but I never ran more volume in my life. I think (and hope) that is okay at this time (4 weeks to go until Ulm Marathon!)

Fri, Sep 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

57' (5:41/km)

Comments

From Tom Slick on Fri, Sep 06, 2019 at 14:35:39 from 173.117.141.67

What's next for Martin?

From Martin on Sat, Sep 07, 2019 at 03:24:37 from 217.238.30.133

Ulm Marathon, Sep 29th, just 3 weeks to go!

Sat, Sep 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	0.00	0.00	0.00	4.97

46' (5:42/km)

Sun, Sep 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.16	0.00	0.00	0.00	16.16

2:12 hrs (5:05/km)

After an exhausting weekend because of the celebration of my wifes' 40th birthday and a few beers with my old running friend Jens, it was hard to get into the running shoes today! But then it was quite good!

Tue, Sep 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.66	0.00	0.00	0.00	4.66

42' (5:38/km)

Cold is almost gone. 12 days until Ulm-Marathon.

Wed, Sep 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.96	0.00	0.00	0.00	5.96

51' (5:17/km)

Thu, Sep 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.22	0.00	0.00	0.75	5.97

49' (5:07/km)

6 x 200m fast

Fri, Sep 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	0.00	0.00	4.35

37' (5:17/km)

Sat, Sep 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	0.00	3.11	7.46

56' (4:38/km)

incl. 5 km time-trial in 19:41, not better...😕

Sun, Sep 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.00	0.00	11.19

94' (5:13/km)

Last and very easy longer run befote Ulm-Marathon. One week to go!

Tue, Sep 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.66	0.00	0.00	0.00	4.66

40' (5:21/km)

Legs are getting ready!

Wed, Sep 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.85	0.62	0.00	0.75	6.22

50' (4:57/km) incl.

1 km MP in 4:24

6 x 200m in 47/47/45/44/43/42 with 200m jog (~60s)

Thu, Sep 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

31' (6:08/km)

with my son Paul (8)

Fri, Sep 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.23	0.00	0.00	0.00	3.23

30' (5:43/km)

Sat, Sep 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.48	0.00	0.00	0.00	2.48

20' (4:59/km)

6 x 10-12" fast

Sun, Sep 29, 2019

Race: Einstein-Marathon Ulm (26.2 Miles) 03:11:53, Place overall: 34, Place in age division: 8

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	26.20	0.00	0.00	26.20

Einstein-Marathon Ulm: with 3:11:53 hrs, I ran a new PB by almost 4 minutes. But to be honest, I wanted to sub 3:10. Despite the growing wind, we had almost perfect conditions. But I knew from km 15 on, that 3:10 would be hard today. At halfmarathon, I got passed by the first woman which demoralized me a bit. Fortunatly, a Marathon-relay-runner kept me going from km 23-35, but the splits were already a bit over 4:30/km. After that, it was a big fight. At least I passed the first woman and a few other runners between 35 and 40 km. And my splits didn't get as slow as in the marathons before. Also, I had no cramps. It's a long way until sub 3, and I'm not sure if it makes sense...

Race time: 3:11:53 (PB by almost 4 min)

miles last 12 weeks (incl. marathon-race): 536 (862,5 km); avg. 44.7 miles (71,9 km)

miles last 12 months: 2081 (3348,7 km); avg. 40 miles (64,4 km)

Splits:

5k 22:17

10k 22:23

15k 22:19

20k 22:22

HM 1:34:46

25k 22:41

30k 22:35

35k 23:14

40k 23:16

42,2k 10:46 (2. HM 1:37:07), but my GPS says it were 180m more. So those 10:46 are for 2.38 km in reality.

Comments

From jtshad on Sun, Sep 29, 2019 at 14:48:34 from 65.129.143.27

Congrats on the personal best! Great race!

From I Just Run on Sun, Sep 29, 2019 at 18:06:34 from 199.38.187.252

Nice Race � Congratulations...!!!

From Donald on Sun, Sep 29, 2019 at 21:04:05 from 209.107.189.161

I think sub 3 still makes sense, and great job today! Is this a big race, with Berlin being on the same day?

From Tom K on Mon, Sep 30, 2019 at 08:45:39 from 47.206.60.114

Great Work! Congrats on the PB!

From Martin on Mon, Sep 30, 2019 at 14:10:44 from 217.238.18.246

Thank you, guys!

From Tom Slick on Sun, Feb 16, 2020 at 10:22:39 from 174.148.242.139

Martin _ Outstanding effort and super great time!

From Martin on Sun, Feb 16, 2020 at 14:27:21 from 217.238.31.80

Thank you!

From Rob Murphy on Sun, Feb 16, 2020 at 15:52:07 from 67.177.30.39

Congratulations Martin.

From Martin on Mon, Feb 17, 2020 at 02:28:18 from 212.88.157.202

Thank you, Rob!

Mon, Sep 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.55	0.00	0.00	0.00	1.55

17' (6:55/km)

I'm not the Lord over my legs today! (-:

Thu, Oct 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.48	0.00	0.00	0.00	2.48

22' (5:28/km)

The "Marathon-tiredness" set in yesterday, I slept almost 10 hours last night! Despite some soreness in my right hamstring, everything's quite normal again.

Sun, Oct 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

30' (5:58/km)

Tue, Oct 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.98	0.00	0.00	0.00	2.98

27' (5:42/km)

In Kamperland/ Netherlands. Legs get sore after 3 km. Need some more time for recovery.

Thu, Oct 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.98	0.00	0.00	0.00	2.98

25' (5:18/km)

Sat, Oct 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.03	0.00	0.00	0.00	6.03

56' (5:44/km)

Very much impressed by Kipchoge! My 259 callenge is alive!

Sun, Oct 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.36	0.00	0.00	0.00	2.36

23' (5:57/km)

Legs sore again, just don't want to move.

Tue, Oct 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

58' (5:46/km)

Wed, Oct 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

54' (5:28/km)

Thu, Oct 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

28' (5:41/km)

Tue, Oct 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

54' (5:22/km)

Recovered from a stomach flu, but my hamstring is still hardened or twitched.

Wed, Oct 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

53' (5:15/km)

Thu, Oct 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

29' (5:47/km)

Fri, Oct 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	0.00	6.84

58' (5:18/km)

First really good run after the marathon (4 weeks ago), but still problems with my hamstrings.

Sat, Oct 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

53' (5:18/km)

Sun, Oct 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.54	0.00	0.00	0.00	3.54

34' (6:00/km)

The only pace I can run almost without pain in my hamstrings. And that marathon is 4 weeks ago...

Tue, Oct 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.66	0.00	0.00	0.00	4.66

43' (5:45/km)

Mon, Nov 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.86	0.00	0.00	0.00	1.86

17' (5:47/km)

Comeback after tonsillitis and still hamstrings problems. This marathon really wore me down...

Tue, Nov 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.99	0.00	0.00	0.00	1.99

19' (5:55/km)

Sun, Nov 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.60	0.00	0.00	0.00	3.60

33' (5:48/km)

Happily running again. This marathon took me almost 7 weeks to recover.

Mon, Nov 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

28' (5:35/km)

Tue, Nov 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

28' (5:38/km)

Wed, Nov 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

29' (5:53/km)

Thu, Nov 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

52' (5:10/km)

Fri, Nov 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.60	0.00	0.00	0.00	3.60

32' (5:33/km)

Saw 20 wild-boars and 2 deers...

Comments

From Tom Slick on Fri, Nov 22, 2019 at 09:48:59 from 174.148.74.93

Whats your next challenge?

From Martin on Sat, Nov 23, 2019 at 08:52:10 from 217.238.2.237

I'm still struggling with my hamstrings. If I get that fixed, I want to run my next marathon at March 8th. It's called Bienwald-Marathon.

How are you doing?

From Tom Slick on Tue, Nov 26, 2019 at 16:33:14 from 174.148.134.185

Martin - I'm doing well! Sure hope you can get those hamstring gotchas under control!I will have to look your next marathon up and check it out.My next marathon is here in Salt Lake City Utah on April 18th, 2020.

Sat, Nov 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.60	0.00	0.00	0.00	3.60

31' (5:22/km)

Sun, Nov 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	0.00	6.84

60' (5:25/km)

Tue, Nov 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

29' (5:50/km)

Wed, Nov 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

58` (5:28/km)

Thu, Nov 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.23	0.00	0.00	0.00	3.23

31' (6:01/km)

Fri, Nov 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

29' (5:47/km)

Sat, Nov 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.59	1.55	0.00	0.00	7.14

60' (5:11/km), run to the barn

Sun, Dec 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

57' (5:43/km)

Crazy: this little tempo-run yesterday almost completely solved my hamstring problems! I just wanna shine!

With this run I reached last years' mileage!

Tue, Dec 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.96	0.00	0.00	0.25	6.21

57' (5:19/km), 3 strides

Wed, Dec 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.28	0.00	0.00	0.00	6.28

54' (5:22/km) at lunch with the major of our city.

Thu, Dec 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

27' (5:25/km)

Fri, Dec 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	2.48	0.62	0.00	6.21

50' (5:01/km)

5 km easy uphill

5 km tempo downhill

Sat, Dec 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

57' (5:40/km) very relaxed

Tue, Dec 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

52' (5:11/km)

Wed, Dec 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.47	0.00	0.00	0.75	6.22

50' (4:59/km) incl. 6 x 200m fast

Thu, Dec 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

55' (5:33/km)

Fri, Dec 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.97	1.24	0.00	0.00	6.21

51' (5:07/km); 2 x 1 km M-pace

Sat, Dec 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.32	0.00	0.00	0.00	9.32

79' (5:17/km)

Mon, Dec 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.65	0.00	0.00	0.00	6.65

61' (5:44/km), relaxed.

Tue, Dec 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

55' (5:27/km)

Wed, Dec 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	3.11	0.00	0.00	6.22

50' (4:59/km); 5k easy, 5k moderate

Thu, Dec 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

56' (5:35/km)

Fri, Dec 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.22	0.00	0.00	0.99	6.21

50' (4:58/km), 8 x 200m fast

Sat, Dec 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.62	0.00	0.00	0.00	11.62

1:41 hrs (5:22/km), quite hilly.

Sun, Dec 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.21	0.00	0.00	0.00	6.21

59' (5:53/km)

Tue, Dec 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	0.00	6.84

75' (6:50/km); ran a trail and some very steep hills with J�rg.

Merry Christmas!

Wed, Dec 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	3.11	0.00	0.00	6.22

50' (4:57/km), 5 k easy, 5 k M-pace

Thu, Dec 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.08	0.00	0.00	0.00	8.08

73' (5:36/km)

Fri, Dec 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.22	0.00	0.00	0.99	6.21

52' (5:14/km); 8 x 200m fast

Sat, Dec 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.00	0.00	11.19

1:38 hrs (5:26/km)

Sun, Dec 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.84	0.00	0.00	0.00	6.84

59' (5:19/km)

Tue, Dec 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.27	0.00	0.00	0.00	7.27

60' (5:09/km) incl. 2 strides.

Failed my mileage goal of 2000 just by a bit, but I'm not afraid to set "high" goals. Have a great start into the next year! In Germany we say: Guten Rutsch!

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1727.31	144.19	41.12	46.75	1959.37

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