The classic: I have good news and bad news. The good news: the training is working - in a new 10 km test I was 36:29 minutes faster than last time, which means that the training areas have to be corrected downwards. The bad news: my target competition, the Dresden Marathon, is canceled this year - as are many other running and triathlon events.
After a relief week with less volume and looser units, I went into the next stress block with renewed energy. At the start of the new block there was also a new 10Km test. In order to have the best possible comparison values, I completed the 10-s again on the track. I already knew I could run faster than last time, but I was aiming for a more consistent pace. My requirement was to tackle the first 5 km at a "controlled" 3:40 pace so as not to lose speed significantly in the second half.
Long story short - the concept worked out pretty well. The result can be seen here clearly in comparison (the deviations from the Garmin pace information result from the GPS inaccuracy on the track. The running distance was 25 laps on a 400m track). As planned, I was able to keep the pace very stable over the entire distance without having to go over the limit. Ultimately, even more would have been possible, but at the beginning of a stressful week I didn't want to "shoot myself completely" for the following units. The better training condition is also reflected in the heart rate: ran at a higher basic pace with a lower heart rate. Everything's ok. The next step is to adjust the training zones to the new threshold pace.
10 km test NEW - 36:29 min
Average 3:39 min/km
10 km test ALT - 37:30 min
Average 3:45 min/km
Updated training zones
New
Old
You can find the explanations for the training areas again in Blog #2 - Training Areas .
This brings me closer to the goal: the threshold speed is now below the targeted marathon speed of 3:47 min/km. This means that I can now maintain a 3:47 pace longer because I'm no longer in the "red zone". That's good, but I'll have to continue to increase the threshold pace in order to be able to run the marathon pace even more "relaxed".
Dresden Marathon cancelled
Shortly after the motivation boost from the new 10-time period came the disillusionment. The marathon in Dresden on October 18th, in which I had placed so many hopes (and which was also the patch of my previous best marathon time of 2:41:36 h from 2009), now had to be canceled for known reasons. The organizers had been working on a corona-compliant concept for a long time, but the sword of Damocles that hovers over all events ultimately also fell on the Dresden Marathon. Well, what now? There are no longer many alternatives in Germany and the remaining races also have to fear for their existence this year. A "forest and meadow marathon" is out of the question for me in this case, since the goal is a new best time and not the scenic experience over hill and dale with 1000 meters in altitude. Neighboring countries - Austria, Denmark, Netherlands? Actually, I would like to avoid "long-distance travel"... In addition, corresponding events are also canceled there (parallel to Dresden, for example, the marathon in Amsterdam). What remains? Maybe it will be a home marathon then. Self-selected route, alone against the clock. Some sports friends have already offered to be part of such a project.
Form test at KnappenMan
One of the few triathlons that can take place these days with an appropriate hygiene concept is the KnappenMan in Lausitz on April 29th/30th. August. A good friend needed a runner for his middle distance relay. Of course I won't be asked twice! I will use the 21 kilometers as a form test and aim for a time under 1:20 hours. Half the distance, half the time. Let's see what the legs have to offer. The result will be in the next blog. Until then...
