Over the hill

May 06, 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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to Ukraine's Armed Forces

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

Wed, May 07, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.40	0.00	9.30	0.00	13.70

A.M. Tempo run down and back up the valley. Warmup for 3k, then the aim was the same as last week, 15k in 1 hour. 1k Splits:

4:00, 3:59, 3:58, 4:01, 4:00, 4:01, 4:03, 4:01, 4:01, 4:05, 4:05, 4:11, 4:01, 4:03, 4:05.

A poor performance with the 15k in 1:00:34, last week I comfortably ran under 1 hr, this week it felt much harder for less. My legs felt tired after 5k, when I hit the 4:11 I was going to bin the workout but rallied a little for the last 3k. Cooldown was 4,1k. Total 22,1k in 1:33:44, av pace 4:14/k, 6:50/mi.

Comments

From MichelleL on Wed, May 07, 2008 at 08:55:33

Good job sticking with it, good practice for when you are in races and feel poorly. Part of threshold workouts are to build lactate threshold and you accomplish that even if your times aren't what you wanted. In a running book I read (can't remember which one), is says there should be no risk of failure (quitting) in a tempo run, but I guess we do two types, the type you did today where you are pushing your limit and the slower variety where you are closer to lactate threshold. Sometime you have to switch from the faster to the slower variety. Today's workout will still make you stronger. Don't sweat the 34 seconds :)

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