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

Mon, Jan 14, 2008

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
24.00	0.00	0.00	0.00	24.00

A.M. Colder & icy again for the longest run in the plan. I carboloaded the night before and set myself the goal to run this under 3hrs, focusing on keeping each 5k split under 23:20. I felt comfortable enough until the 25k mark when I started to really tire, after 32k it was just a hard, hard slog complete with mood swings when I miscalculated and thought I was going to be over my target. I broke a small energy bar into 3 pieces and ate that with water/apple juice mix at 12k, 25k and 35k. 5k splits: 23:05, 22:47, 23:10, 23:13, 22:56, 23:18, 23:00 and a final 3.6k in 17:04. Total time was 2:58:45. av pace 7:27/mi, 4:38/k. I'm glad this one is out of the way, within a training cycle this felt too much distance, 35k (21,7mi) I could handle better and recovery from more quickly.

Comments

From Logan on Mon, Jan 14, 2008 at 10:16:55

Wow! Nice run. Keep up the great work.

From MichelleL on Mon, Jan 14, 2008 at 10:25:06

Great job! That is truly an awesome long run. So you don't ever run with buddies? I think 24 would be hard to do on my own.

From Dale on Mon, Jan 14, 2008 at 10:36:03

Sweet run! Those really long ones help a lot in preventing fade. All your splits were pretty darned tight. I'm sure the mental training here will help just as much as the physical, so rest up and make sure you recover completely....this workout will serve you well.

From schotz on Mon, Jan 14, 2008 at 12:22:43

Sounds like a hard run. Just what you need for a sub 3 hr marathon. Great job of keeping on track! My only advice would be to get in the habit of eating a little more next time. I'm a firm believer in 60g carb/hr. It pays off after 30-35 kilometers as you may know. Hats off to you for making it through that one on a small energy bar and apple juice!!

From Dallen on Mon, Jan 14, 2008 at 18:30:04

That's a lot of miles. It should be a great confidence builder for the marathon.

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