Should ignore the seconds

stats of the week: run 36 km, zwift cycled 31 km, hiked 12 km, gym 2 h

Did another interval session (6x500m sub 2:30) with hope to get faster for the local 5K race on Halloween evening. First target is sub 26 min what should be possible. I hope for sub 25:30 but what do seconds matter? I will be glad just to be part of the event.

I look forward now to returning to New York City on Wednesday. Regrettably I didn't get the chance to run the marathon but I am happy to be back travelling and feeling lively. 

Abbott published that they will do a drawing of 100 starts at the Tokyo marathon 2023. Chances are about 1:40. I will try to get my opportunity to finally complete my major series. I have finished 39 major marathons but an official finish of Tokyo Marathon is still missing.

Speed and Long Distance

stats of the week: run 28 km, gym 2 h, hiked 51 km

A step forward: I was able to increase my interval pace to 4:50 min/km but just for 2 intervals of 1 km each. This feels to be my current limit. I would not be able to keep this for 5 km but I should now be capable of sub 26 min. We'll see next Monday. Alas, I will be cautious and not cross my limits. Better take some seconds and survive. 

For a change we walked the Briloner Kammweg at the weekend. It is a hilly long distance path of 49 km, well to cover within 2 days. A nice chance to experience the coloured autumn woods. I have never seen so many mushrooms before.

Pace made for just 5K

stats of the week: run 20 km, tm walked 4 km, gym 1 h

Had some problems with my lower back and also got my 4th vaccination so I decided to work only as a pacemaker for C at the local 5K charity run. At least I was able to finish by fast final 600 meters. I still aim for our local Halloween 5 K where I hope to clock sub 26 min.

Looked up the qualification times for the New York City Marathon 2023. I would have to run sub 1h57min for a half marathon what is not completey impossible but the window closes by end of 2022. Unfortunately I cannot take part at the really fast Blumensaat run in Essen. There is no other flat route available nearby just another one at the beginning of November what is too early to build up stamina.

Building up speed

stats of the week: run 11 km, cycled 88 km, hiked 16 km

As it was the first week following my London Marathon I am happy to be able to run again already. Next Saturday I will make pace for Claudia's 5K race which is a rather easy run for me. Surprisingly I could clock a single 1K interval at 4:53 min what lets me hope to get close to 25 min for 5K. I will test it end of the month at the Wittener Abendlauf. 

London #23 in the box

stats of the week: run 58 km, cycled 52 km, hiked 6 km
London Marathon result: 4:39:48 h

My hopes to repeat last year's performance at the London Marathon did not come real. I could stick to my plans up to 32 km but from then on I had to walk more than I hoped. I felt rather powerless during the final 7 km and concentrated on finishing without any health problems. The advantage of a slow finish is that the muscles recover fairly fast. On Wednesday I had no problems to jog for 5K and on Friday I was able to run faster already.

As my hopes for a start in New York had to be abandoned I will now concentrate on some speed  training for short races of 5 to 10 K. I look forward to taking part in a few local races until the year's end.