| 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 | | 97.90 | 18.60 | 0.00 | 2.00 | 118.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
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P.M. Easy pace hilly trail run, for a change a rainy, cool and muddy underfoot day. The rest of the population can whinge about the weather but I love it. Total 17,4k in 1:22:13, av pace 4:44/k, 7:36/mi.
Help please - what is the English translation for Zeitrennen? I think it is 'race against the clock', it is a race where the time is predefined and you race to complete as much distance as possible within that time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.30 | 6.20 | 0.00 | 0.00 | 22.50 |
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A.M. Had a rethink over the weekend and changed my long run route to a valley run in a different direction. This avoids the hills homewood bound that I keep struggling on and allows me to inject some M.P. running at the end. The drawback is that I will use a cycleway that is all tarmac and I will have to go through some towns and industrial areas. Outwards is gradual downhill with a tailwind, return leg gradual uphill with a headwind. Kept the pace strictly steady and easy for the first 25k so I could have a decent finish.
Start 25k easy pace in 2:02:37, av pace 4:54/k, 7:54/k then time to let the sow out of the stall, 10k M.P. in 42:09, av pace 4:13/k, 6:47/mi. cooldown 1,2k at 5-/k. Total 36,2k in 2:50:50. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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A.M. Clear blue sky and sunny but wonderful and fresh in the woods. I felt surprisingly good this morning and eager to go out running again. Nice hilly trail run, my feet thanked me for the soft track today. Very slow start and steadily faster, but all within recovery range. Total 18,3k in 1:34:07, av pace 5:09/k, 8:17/mi.
Evening - very warm, slow-easy pace recovery run with 8 x 100m strides. Total 12,2k in 1:00:11, av pace 4:56/k, 7:56/mi. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.70 | 3.10 | 0.00 | 2.00 | 19.80 |
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A.M. Warmup 5,5k in 28:42. av pace 5:13/k, 8,24/mi. Then as I had a flat stretch and I couldn't be letting Tom have all the tempo fun on his own today I did the 'Cooper Test', 12 min run, result - 3.21k. Finished with my intended workout, a hard effort hill run. 5k splits, 25:27 (up), 22:09 (wavy), 20:41 (2nd hill and down). Cooldown to finish, 2k in 10:10.
Total 25,7k in 1:59:11, av pace 4:38/k, 7:28/mi.
Evening. Paced Johanne for a short run in the woods. Legs sore and tired. 6,2k in 35:42, av pace 5:45/k, 9:16/mi. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
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A.M. Cool and rainy for a slow recovery run in the woods. Felt flat this morning and couldn't pick it up at all. Startled 3 Wildschweine (wildboar) who crashed their way off through the undergrowth. They are mini bulldozers. Slight strain in my upper right thigh from yesterday. Total 12,1k in 1:05:27. av pace 5:25/k, 8:42/mi.
P.M. Some gentle stretching and the I walked 20 mins to warm up before starting a slow run. Left out the planned strides. Total 10k in 49:51. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| A.M. Cool and rainy again. 5 laps around the Breitenauer See (lake), each lap is 4,3k. Splits: 21:03, 20:31, 19:56, 20:29, 20:15. all in easy pace range. 6 x 100m strides on the last lap. Right thigh was fine during the run but sore and slightly painful as soon as I stopped. Total 21,5k in 1:42:16. av pace 4:45/k, 7:39/mi. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 9.30 | 0.00 | 0.00 | 19.30 |
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A.M. Late start, I slept for a whopping 10 hours last night. Despite the sleep I found this mornings run hard going. It was warm (25C/º77ºF) but not hot but I felt pretty dehydrated. Workout was 5k easy in 24:43, then 15k at M.P. in 1:03:36, av pace 4:14/k, 6:49/mi, finishing with 5k easy in 24:28. Total 25k in 1:52:49, av pace 4:31/k, 7:16/mi.
Best thing was coming home and drinking 2 pints of apple/orange juice/water mix, lovely.
Evening - My legs were feeling sore and stiff to I asked Johanne to do me a favour and go for a jog with me in the woods. Within the 1st km it started to pour down with rain. We jogged a short 6k nice and slow in 36:09, but it did the trick and I felt much better afterwards. | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 97.90 | 18.60 | 0.00 | 2.00 | 118.50 |
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