| 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 | | 101.50 | 0.00 | 0.00 | 0.00 | 101.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| A.M. After yesterday's muddy fun I wimped out of a trail run and ran an out and back along a asphalted cycle way in the valley. Typical April weather, rain, hail and then sun, all in the mixing pot. I kept to an easy comfortable pace that was very even all the way through, at the end I felt I could have easily ran more but felt it provident to stop. Total 21k in 1:40:39, av pace 4:48/k, 7:43/mi. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.60 | 0.00 | 0.00 | 0.00 | 22.60 |
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A.M. Winter strikes back with a last ditch attempt (hopefully) to thwart the onset of Spring…and it would have to be on long run day. Freezing cold, snow showers, and the worst of all a strong headwind to km17 that froze my jaw and cheeks and was just plain knackering. Pretty steady run, I ate a mini mars bar at km20, started to get stomach ache at km24 and had to make an undignified scramble into the bushes 4k later. I won’t point an accusing finger at an innocent little chocolate bar, the culprit might have been the water I drank which was very cold. Usual hard slog uphill at the end, better than last week but much room for improvement to get back to where I was in Jan/Feb. Total 36,3k in 2:48:56, av pace 4:39/k, 7:29/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| A.M. I had a hard knot in my left quad last week, this morning after yesterday’s long run the quad was sore. Run was a recovery jog on a cold and frosty morning, afterwards the muscle was painful when pressed and when lifting my knee, it seems like I’ve picked up a thigh strain. Total 14,2k in 1:14:39, av pace 5:15/k, 8:28/mi. P.M. Binned the 2nd run which made me feel miserable so I persuaded my wife to go out for a short walk with me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.70 | 0.00 | 0.00 | 0.00 | 17.70 |
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A.M. Quad still sore, instead of the planned speedwork ran an easy run instead. Drizzle, on hilly trails, especially no pounding downhill and a slow initial 5k to warmup. Total 18k in 1:28:28, av pace 4:55/k, 7:55/mi.
P.M. Short evening run in the rain. Quad felt a little better after 15 mins of slow jogging, kept the route as flat as possible. Total 10,5k in 52:13, av pace 4:58/k, 8-/mi. | | Comments(5) |
| | 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. It rained cats & dogs this morning from start to finish and I was cold and drenched through. Easy paced run on a mix of asphalt and muddy trails, one big hill and some wee bumps. My left quad felt a lot better but still a little stiff and sore, I ran the downhills gently to continue to nurse it along and I shall continue with icing, heat, salbe etc. Total 21k in 1:38:11, av pace 4:40/k, 7:31/mi.
This is from an interview with Tom Ostler.
"Injury and illness are the result of overtaxing one's energy reserves and are, in almost all cases, not the result of accident. A properly conditioned runner, whose body can handle even more than the daily training load, is virtually injury- and sickness-proof."
"Injury and illness are serious threats to the future improvement of the athlete and can, with reasonable care, be avoided. The trick is to maintain at all times a sense of overall well-being and freshness, which in turn is the best insurance of good health."
I was feeling chesty with a sore throat and a washed out feeling this afternoon. I obviously haven’t got the "trick." I always want to do more, I know improvements will come with consistent high mileage and interspersed quality sessions, it’s just difficult to know where the border line is. I’d planned to go out for a second short run this evening, it pains me not to but I’ll skip it and hopefully have a sense of overall well-being and freshness tomorrow. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
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A.M. Felt fresher this morning so dropping the 2nd run last night was a good call. Also I was encouraged by two things, I stretched my quad before running and there was no pain, and it was dry for the first time in ages. Trail run with 2 longer hill sprints, still going cautious on the steeper downhills. Finished with some strides, called it a day after the 6th when my quad started to ache a little. Feel a lot happier though. Total 19,4k in 1:27:13, av pace 4:30/k, 7:14/mi. P.M. Couldn't persuade my wife to join me for a short evening run, shortly after I set off the heavens opened and I got drenched. Sensible foresight ah. Recovery jog for 6,5k in 33:36, av pace 5:10/k, 8:19/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| A.M. Warm and dry, easy warmup for 5k, then fartlek for about 8k followed by cooldown. Legs felt a bit weary this morning. Total 16,6k in 1:14:18, av pace 4:29/k, 7:12/mi. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 101.50 | 0.00 | 0.00 | 0.00 | 101.50 |
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