| 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 79.70 | 0.00 | 6.20 | 4.50 | 90.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 4.50 | 11.00 |
| A.M. Cold and frosty, out early to use the track before the Sunday football teams play on the pitch. Workout was 6 x 1200m w/2 min rec, my aim was 4:30 for each 1200. Splits: 4:33, 4:31, 4:31, 4:35, 4:40, 4:46. For the first 3 intervals I was on target till after 800m, then lost it each time on the last lap. The last 3 intervals were a disaster, I was slowing up more and more and it didn't matter how much I fought, my legs felt like they were moving in quicksand. Big disappointment. With warmup and cooldown 17,7k in 1:19:04. av pace 4:28/k, 7:11/mi. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.10 | 0.00 | 0.00 | 0.00 | 22.10 |
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A.M. I’ve decided to ease back this week. Last week I felt tired each day and no freshness in my legs. I had a lack of enthusiasm to run each day and a poor workout on Sun morn. A start today was a gentle paced long run on a cold, frosty morn. Total 35,6k in 2:54:31. av pace 4:54/k, 7:53/mi. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 0.00 | 0.00 | 0.00 | 12.80 |
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A.M. Cold and very icy, easy recovery run for 10k in 52:27. av pace 5:15/k, 8:26/mi.
P.M. 2nd recovery run. As I always seem to keep upping the pace on the treadmill I ran outdoors. A wet and windy evening. 10,6k in 54:30. av pace 5:08/k, 8:16/mi. The only memorable thing was treading in a pile of horse poo. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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A.M. Woke up with a headache. Temp in the dark wee hours was a strangely mild 9ºC (48ºF). Weather was stormy with strong winds at first followed by heavy rain making for some exhausting running. I planned to run a 25k hilly trail run, halfway through my throat became sore and swollen and I didn’t feel too great. I took a shortcut back cutting the run by 4k. Total 21k in 1:41:11, av pace 4:49/k, 7:45/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
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A.M. Throat still sore and swollen, back to frosty conditions this morning. Easy paced trail run with 8 x 100m strides. Total 14,4k in 1:11:35. av pace 4:58/k, 8:00/mi.
P.M. Acted as Hase (rabbit) for my wife on a test run for her. We ran 10k in 54:23. She was chuffed. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
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A.M. Cold and icy, easy pace hill run with 6 x 100m strides. Throat still sore and a headache every morning. Not the best of weeks. Total 16,3k in 1:19:57, av pace 4:54/k, 7:54/mi. | | Comments(1) |
| | Race: |
Göppingen Winterlaufserie 3. Lauf (6.2 Miles) 00:38:00, Place overall: 17, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
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Final race in the winter series. A sore throat and headaches have plagued me all week and Sat morning was no exception. I was n’t sure if I should race but it would have been such a shame to miss out the last race. I had a headache right upto race start and kept the warmup very short and easy. I placed no expectations on myself and my only plan was to try and tuck myself behind the M40 3rd place runner in the series and keep up as long as possible. Conditions were good, warm and sunny with a slight wind but muddy. The course was as the previous two races, 2 x 5k rounds on woodland trails, start is flat/gradual downhill, then gentle uphill, flat, a steep uphill, then wavy with a downhill/flat finish.
The 1st k was frighteningly fast and I only just kept my rabbit in my sights, because of the fast start though I had no problems with being blocked on this race and could run my own pace. I ran my hardest constantly to keep up with my rabbit, for once not thinking about the overall distance I had yet to complete. Everytime I felt I was starting to fall behind I pushed myself harder to close the gap again. On the 2nd round I was directly behind him and on the steep uphill overtook him briefly until he overtook me straight away again on the flat. From there it was about 2k to the end of the race and despite my efforts the distance between us got bigger. I hadn’t looked at my garmin at all during the race and was shocked at the end to see the time. A PR by 34 secs. I shook hands and thanked my rabbit for his unknown help. Throat raw afterwards, back home to continue with saltwater gurgles.
The garmin recorded the course as 10.08k. Km splits as follows:
1st round 3:23, 3:47, 4:12, 3:41, 3:48,
2nd round 3:37, 3:59, 4:10, 3:46, 3:37.
Total result from the 10k winter series:
1st Race 39:05
2nd Race 38:45
3rd Race 38:00
Cumulative time 1:55:50 giving me 16th place overall and 5th place in the M40 class.
I’m obviously pleased and surprised with the PR. Reasons perhaps, as I’ve been feeling lousy all week I’d eased back on the mileage and especially on the intensity giving myself some good recovery beforehand. I had no anxiety before the start as I didn’t expect anything from this race. During the race I solely concentrated on keeping up with someone who is faster than me. | | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 79.70 | 0.00 | 6.20 | 4.50 | 90.40 |
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