| 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 | | 63.20 | 0.00 | 6.20 | 9.20 | 78.60 |
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| | Race: |
Erligheimer Volkslauf (6.2 Miles) 00:38:34, Place overall: 9, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| Time to start racing again to end lack of cheesecake complaints from my spouse. I am trying this year to run as many new races as I can instead of repeating favourites so we drove 30 mins out to Erligheim for a 10k Volkslauf. Weather - it was cold and very misty that unfortunately didn’t lift until long after the race was over. Profile, the course was 2 x 5k rounds, first k was in town with lots of twists and turns and cobblestones, gradual 25m incline to the 1,5k point, then gradual downhill, followed by a steep incline of 40m just before the 3k point, 4th k was wavy and then the last k was fast downhill. I warmed up by following the course in the contra direction for a couple of k and back. This was a mistake, I should have followed the course through the town and remembered the turns. 1k splits: 1. 3:34, 2. 3:44, 3. 4:19, 4. 3:54, 5, 3:33 6. 3:48, 7. 3:50, 8. 4:23, 9. 3:57, 10. 3:32 The first round was hard and steady, I had focused myself on a young runner that usually finishes 30secs to a minute in front of me. I at least wanted to keep him in sight throughout the race. This worked until the beginning of the 2nd round in town, I lost him and also missed a left turn marker, my mistake as the course was well marked with arrows on posts. I ran straight on, realised something was wrong, stopped, looked back and was waved back by a following runner. This had cost me about 10-12 secs and 2 places. I was really annoyed and determined to get my placing back and put on a hard surge uphill to regain my place. The two following runners then overtook me on the downhill, I overtook them again on the steep uphill and then I held them off on the wavy 9th k but I was tiring and knew what was going to happen. Sure enough, the last k mad dash downhill, both overtook me and I couldn’t keep up with them. Consolation coffee and cake in the sports hall rounded up the morning. I thanked the young lad that had waved me back on course, he told me he had thought I was trying to take a short cut which horrified me as I believe in fair play and cannot stand cheats. One last thing, the 2nd place woman overall races regularly in the area, she ran a fairly hard 10k course in 51:31 and she is 66 years old. Not bad ah! | | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| A.M. I felt a bit weary for today's long run, I decided to run a 30k loop rather than the normal 35k, I bolted on 2k at the end but that was enough. My shoulders were aching from yesterday, I must have been rowing rather than running. Easy pace 32,2k in 2.38:08. av pace 4:55/k, 7:54/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
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A.M. Rainy recovery run with 6 x 100m strides. Total 12,1k in 1:00:36, av pace 5:01/k, 8:04/mi.
P.M. Another rainy run, easy pace. Apple blossom compensates for the weather. Total 9k in 42:44, av pace 4:45/k, 7:38/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 3.00 | 12.10 |
| A.M. Cool and misty. Prep work for a hill race on Sat. Slow warmup for 3,5k, then 4 x 1200m w/400 rec, I was gunning for 4:30 but missed it on every one. Ran 4:32, 4:32, 4:31, 4:34. Each time I lost it on the last 400 round. Finished with a 9,5k hard hill run. Total 19,4k in 1:26:42, av pace 4:28/k, 7:12/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| A.M. Rainy, muddy trail run but the woods are getting greener by the day, a delight to see. Felt a bit weary, pushed hard on two longer hill climbs but other than that relaxed easy running. Finished with 6 x 100m strides. Total 17,4k in 1:22:37, av pace 4:45/k, 7:38/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| A.M. 2 castles slow pace mud splattered legs run. Total 16,4k in 1:24:04, av pace 5:08/k, 8:15/mi. | | Comments(1) |
| | Race: |
Ottilienberglauf (6.2 Miles) 00:40:26, Place overall: 8, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 6.20 | 6.20 |
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Hill race over 10k with approx 250m (820ft) of ascent.
Start time was 17:00 Weather: warm and sunny, ~20°C/68°F Price €4.50
Profile: 400m stadium round then easy uphill to km1. Wavy to km 2.8 where the first long hill climb began over 1k long with a 17% slope, downhill to km 5, then the 2nd 1k long hill climb, steep downhill for 1.5k, 15% slope and then the last hill between km8 and 9 but with only 50m (165ft) height ascent. Last k downhill with 300m stadium round to the finish line.
This was an attempt at a harder type of hill race, I wasn’t too sure what to expect and was hoping for a time under 42 mins. I didn’t use the garmin as I found it distracting last race.
The first 400m round felt easy but I figured these guys know the course so I tucked myself in at 5th place. We left the stadium through a gate straight into woodland and uphill, I was immediately overtook by a young lad, I concentrated on keeping the leaders in sight. I was overtook again by a white shirt runner on a downhill section but on the first hard hill climb I regained my 6th position. I concentrated on keeping a fast but steady pace uphill and felt ok. Then it was the first steep downhill losing all the height gain, I was overtook again by white shirt and I went all out to keep up with him but he was gaining ground. At the 5k marker I glanced at my watch, 20:05. Then came the 2nd hill climb and I slowly clawed some ground back on white shirt, near the top I was overtook by a following blue shirt runner who put an amazing surge on and overtook white shirt as well and left us for dust. 2,5k to go. Steep downhill again where I again lost ground, then the last hill, smaller but boy was that tough, the km markers seemed to take forever to appear. Again I could gain some ground uphill but loose it downhill. The last k downhill into the stadium was a hard hard drive, I entered the stadium in 8th place, the runner in front finishing 20 secs before me. No threat behind me but I keep it max to the finish line as the time is added on as part of a series. The commentator over the microphone announced in english, „Welcome to Eppingen Ian" which was a nice touch.
Straight into the massage tent which was painfully good and hopefully helped towards a speedy recovery. A celebratory Pils vom Fass with Johanne and a shared portion of chips completed the day. A different sort of race scene here, with inspiring poster boards of mountain races with breathtaking views. I bought a mountain race journal that profiles all the races in Germany, France, Austria and Switzerland and hope to have a go at a few now I’ve dipped my toes in the water.
Conclusion: I was pleased with my performance, I was more motivated this week and felt I gave it max effort throughout, even when tired at the end. The time and placing was better than I anticipated. What is obvious is I need to work on my downhill speed, I can gain uphill only to loose it downhill. I felt I was going as fast as I could on the day but I need to get something extra here to pose a greater challenge. | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 63.20 | 0.00 | 6.20 | 9.20 | 78.60 |
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