| 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 | | 93.50 | 0.00 | 5.00 | 0.00 | 98.50 |
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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. No stress, very comfy easy pace run this morning. Turned the watch round and ran pace and distance by feel, exploring a few nooks and crannies off route along the way. Total 21k in 1:42:34, av pace 4:53/k, 7:52/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.40 | 0.00 | 0.00 | 0.00 | 22.40 |
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A.M. Warm with a light wind, 12°C/53°F for a long run. Started well enough, faded in the middle and then funny enough after the long hill ascent I felt better and picked up again. Total 36k in 2:52:16, av pace 4:47/k, 7:42/mi.
In my running magazine I read a good article about the role of Natrium in endurance sport. I sweat a lot when I run but have never calculated how much until today.
The formula given is: Sweatrate (l/h) = [(Weight after the run – amount drunk in liters) – Weight before the run] / running time (min) x 60 min.
So for me I weighed 68,5 kg before the run. 66,1 kg after the run, (I was surprised, I checked 3 times, it is right) I took 4 small water bottles in my bumbag, each holds 125ml which makes 0.5l drunk in 172 mins.
My sweatrate today then was: [(66,1 – 0.5) – 68,5] / 172 x 60 = -1.01 l/h.
A liter per hour seems to me a considerable amount for the conditions today. Last May I ran a hill marathon and it was unexpectedly hot, in the 80’s (F). I walked at every water stop, drank and poured water over my head, but despite this at the end I was dizzy, felt nauseous and suffered from cramps, crawling in over the last few k and loosing 4 places. It’s an interesting problem to solve. | | Comments(1) |
| | 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. Cooler, half of yesterday's temp, light rain. Recovery run 12,2k in 1:01:50. av pace 5:04/k, 8:09/mi.
P.M. Short hill run to finish the day. Total 8,7k in 42:28, av pace 4:53/k, 7:51mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.80 | 0.00 | 5.00 | 0.00 | 16.80 |
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A.M. Cold with icy rain. 5k warmup, 4k (15:57), 1,5k easy, 4k (16:04), 4,5k cooldown. Total 19k in 1:22:42, av pace 4:21/k, 7/mi.
P.M. 8k recovery jog in 40:36. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 0.00 | 0.00 | 0.00 | 14.70 |
| A.M. Cold weather still, I felt tired this morning after poor sleep and it was an autopilot run, easy pace on muddy hilly trails. My right achilles felt tender initially and after 1k I stopped and stretched my calves which were pretty tight, it did the trick. Total 23,6k in 1:53:57, av pace 4:50/k, 7:46/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.40 | 0.00 | 0.00 | 0.00 | 12.40 |
| A.M. Recovery run with 8 x 100m strides. 12,1k in 1:00:35. P.M. Recovery run, 8k in 40:50. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| A.M. Pouring of rain this morning and I futilely waited until midday hoping it would stop. In the end I went out on a short easy run up to the Annasee and back. No one else out and just a solitary honking coot on the lake, we looked briefly at each other and then parted ways. Total 10k in 48:25. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 93.50 | 0.00 | 5.00 | 0.00 | 98.50 |
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