Over the hill

April 29, 2024

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Location:

Baden-Württemberg,Germany

Member Since:

Oct 29, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Started running in 2004.

PR's

10k 37:44 Sülzbach May 08

Half 1:24:22 Bottwartal Oct 06

Marathon: 3:06:18 Antalya Mar 08

Short-Term Running Goals:

Train consistently.

Sub 37:30 10k

Finally break that longstanding 1/2M time

Run a sub 3:00 marathon.

Have a crack at a 5k, an uphill only race, a 50k.

Long-Term Running Goals:

2:55 marathon

37:00 10k

1:22 1/2 marathon

Place 1st in my age category.

Personal:

I'm a Brit living in a small town in the south west of Germany, on the edge of a nature park, the Schwäbisch-Fränkischer Wald. The landscape is very hilly with vineyards & orchards on the lower slopes merging into forest above. 42 years young, married since 1997 to my lovely wife.

Favorite Blogs:

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

Tue, Jul 15, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
19.00	0.00	0.00	0.00	19.00

A.M. Clear blue sky and sunny but wonderful and fresh in the woods. I felt surprisingly good this morning and eager to go out running again. Nice hilly trail run, my feet thanked me for the soft track today. Very slow start and steadily faster, but all within recovery range. Total 18,3k in 1:34:07, av pace 5:09/k, 8:17/mi.

Evening - very warm, slow-easy pace recovery run with 8 x 100m strides. Total 12,2k in 1:00:11, av pace 4:56/k, 7:56/mi.

Comments

From Tom on Tue, Jul 15, 2008 at 14:19:42

Super mileage so far this week Ian. You just keep cranking out these high miles, I've got to think you will have a huge payoff in upcoming races.

Also nice job on the workout yesterday with the fast miles at the end.

From Ian on Tue, Jul 15, 2008 at 14:32:50

Thanks Tom, my aim is 150-160k weeks for Jul & Aug. I have registered for a small marathon in the countryside in Sep as a 'super workout', then sharpening for my peak marathon in Oct.

The workout yesterday was to start addressing the fact that I fade at the end of every marathon. I want to try and build on the amount of M.P. kms at the end of each long run.

From Dale on Tue, Jul 15, 2008 at 14:43:07

As always, great mileage....don't know how you managed to rack up those huge miles week in week out!

You might want to check out this article about "Fixing the Fade". Just some additional ideas:

http://www.runningtimes.com/Article.aspx?ArticleID=11725&PageNum=3

From Ian on Tue, Jul 15, 2008 at 15:05:29

Thanks Dale for the good info link "Fixing the Fade". Every other week a fast finish with increasing distance looks like the way to go. It means I can still get to do my long trail run with hills inbetween. Phew!

From Dale on Tue, Jul 15, 2008 at 15:17:54

Yes, I personally think your long trail runs with hills are good strength building exercises. I liked the FFLRs in my last training cycle and feel like I didn't so enough of them.....they were pretty hard for me to execute and I never really got good at them. Definitely keepers!

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