| 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 | | 83.30 | 6.20 | 9.30 | 0.00 | 98.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| P.M. Dump the suitcases down, get changed into running gear and out for a short run, back in the countryside again. Most wonderful. Total 12.1k with 6 x 100m strides in 56:40. av pace 4:41/k, 7:32/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.70 | 6.20 | 0.00 | 0.00 | 21.90 |
| A.M. The warm weather is here to stay as is donning the shorts. Hard-easy paced long run with a middle 10k at M.P. Lost it a little on the hills in the woods and so did the garmin but we both recovered for a decent last 5k. Total 35,3k in 2:40:59. av pace 4:34/k, 7:20/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| A.M. Recovery run on trails. I felt tired and footsore. Total 13.7k in 1:10:45, av pace 5:10/k, 8:19/mi. P.M. 2nd recovery run. I usually feel better by the evening but today I still felt weary and the pace was slower than what I thought. Kept it short. Total 8,3k in 42:41, av pace 5:09/k, 8:17/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 9.30 | 0.00 | 13.70 |
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A.M. Tempo run down and back up the valley. Warmup for 3k, then the aim was the same as last week, 15k in 1 hour. 1k Splits:
4:00, 3:59, 3:58, 4:01, 4:00, 4:01, 4:03, 4:01, 4:01, 4:05, 4:05, 4:11, 4:01, 4:03, 4:05.
A poor performance with the 15k in 1:00:34, last week I comfortably ran under 1 hr, this week it felt much harder for less. My legs felt tired after 5k, when I hit the 4:11 I was going to bin the workout but rallied a little for the last 3k. Cooldown was 4,1k. Total 22,1k in 1:33:44, av pace 4:14/k, 6:50/mi. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.90 | 0.00 | 0.00 | 0.00 | 15.90 |
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A.M. Easy paced hilly trail run, I was a bit dubious starting off half expecting that I was going to feel as bad as yesterday. Instead I felt good and relaxed and to my relief really enjoyed the workout, progressively getting faster. The warm temps are continuing well into next week and it is a pleasure to run in the woods. Lots of plump tasty looking rabbits about, pity this is a vegetarian household. Total 17,5k in 1:21:21, av pace 4:39/k, 7:29/mi.
P.M. Short evening run in the woods for 8,1k in 37:21. av pace 4:37/k, 7:25/mi.
At the edge of these particular woods is a 'Kneipp Anlage' which are popular here, especially in Spa resorts. This a small paddling basin, the water comes up through a borehole from deep underground and is extremely cold. The water is calf deep and is great after a run. I paddled round the basin once last night, got out and then went back in for another round. I lasted half way before I leapt out much to the amusement of the 3 ladies watching, it was so painfully cold. There is also a smaller waist height basin, in this one you dip your elbows into the water. This I could do and still maintain my dignity. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. Easy paced medium long run, a mix of trails in the woods and asphalt cycle paths, nice and steady but thirsty work. Total 25,7k in 2:00:58, av pace 4:42/k, 7:34/mi. | | 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. Trail run at recovery pace with 6 x 100m and 4 x 200m strides, 4th day of backache :-( Total 16,2k in a leisurely 1:20:49, av pace 4:59/k, 8:02/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 83.30 | 6.20 | 9.30 | 0.00 | 98.80 |
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