Pfingstlauf, Half-Marathon Best and worst race I ever ran. I was 12 km bang on. Every km was between 4:10 to 4:15 min/km. Then my legs felt suddenly empty. Had to drop pace and heart rate also dropped. One of those races where you’re proud to finish. #running #runnersofbluesky #RunningPunks #run

Shake Out Run Last run before half marathon race day on Monday. Blue sky and perfect temperature. Changed suggested #garmin s method from one day before race day with sprints to two day before race day and some short 200m“s race pace. #running #runnersofbluesky #RunningPunks #run

Bienwald, Easy Quick post work run to clear my mind. Very good weather and a nice run. #running #runnersofbluesky #RunningPunks #run

Easy Run Back from a three days business trip from Berlin. Had running shoes with me but no time for running. I missed running a lot. #running #runnersofbluesky #RunningPunks #run

Ripsaw, Easy Watch suggested after yesterday’s 2h run and two races this weak three rest days. So I went out for a recovery run but I broke it. A running mate calls the shape of that run a ripsaw. #running #runnersofbluesky #RunningPunks #run

Höhenweg, Long Run Our traditional saturday morning run. This time with the son of our eldest runner. Very good conversation. An elevation gain of about 150m in three segments all run at 4:00 min/km pace. So much fun. #running #runnersofbluesky #RunningPunks #run

Bachweg, Sprint My favorite workout today. 2 x 3 sprints @ 2:30 min/km for 15 seconds. That was nice. #running #runnersofbluesky #RunningPunks #run

Warm & 5k Race 1k runners 4 start blocks 20 mins appart on the same round. I did a warm up run in the first start block and my race started 40min after that first block. Although I started in the first row we did overtake a lot of runners. Great fun #running #runnersofbluesky #RunningPunks #run

Shake out run This is yesterdays shake out run for today’s 5k at 19:00. Didn’t felt too well yesterday, so I’m interested what will happen today. Even my watch told me I was not fit. #running #runnersofbluesky #RunningPunks #run

Bienwald, Easy Run Club day with trail runners. We had a nice run at a good easy pace doing a single track. At the end I did a fast 200m at 90% effort in the stadium. #running #runnersofbluesky #RunningPunks #run

Wiesenrunde, Tempo Last hard session before race day on sunday. 4 x 5min @ 4:10 min/km. Slightly slower then panned race pace (for stimulus). That was fun besides rain. Had to stop several times at the beginning because I started way too fast. #running #runnersofbluesky #RunningPunks #run

Bienwald, Recovery Monday is beginner’s day in our local run club. Picked up two and we had nice run together. Warm up and cool down is actually faster as the run itself. #running #runnersofbluesky #RunningPunks #run

Wiesenrunde, Recovery No run Today or recovery. I choose recovery and did a jog slow enough that I am allowed to run tomorrow. Warm and humid. My heart rate was equal to the German emergency number. #running #runnersofbluesky #RunningPunks #run

Höhenweg, Long Run Traditional Saturday morning long run with very good friends. We run in the sunrise. This route had an elevation gain of 200m with three climbs. I was able to do them @ 4:30min/km and that was fun! Very good conversations. #running #runnersofbluesky #RunningPunks #run

Wiesenrunde, Easy Today is rest day but weather is too good so I did a pickup run to get full benefits of yesterday’s tempo run. Had to force myself for a slow and short run. #running #runnersofbluesky #RunningPunks #run

Wiesenrunde, Threshold Reduced a planed 2 x 17min @ 4:00min/km to 1 x 17 min because I met a run club runner and a good conversation is always better than running alone. #running #runnersofbluesky #RunningPunks #run

Bienwald, Easy Wednesday is run club day and this time I had luck. My Saturday morning run long run buddy showed up and we run a correct easy pace. Best weather and for the first time a complete run in our Bienwald. #running #runnersofbluesky #RunningPunks #run

Bachweg, Fast Reps Today was hard (for me) speed day with 7 repetitions of 300m in 58sec each. They’re fun for the first 40 seconds and very hard the last 10 seconds. But I like this pain much. Good weather and some time on my own. #running #runnersofbluesky #RunningPunks #run

Kandel, Easy Post work run and it was not easy to run not fast. Had to stop running several times in order to stay slow. Very good weather by the way. #running #runnersofbluesky #RunningPunks #run

Threshold Run After some hours of woodmaking I went out for a threshold run. 4 x 6min @ 4:00 min/km. Warm sunny weather. #running #runnersofbluesky #RunningPunks #run

Single Trail and Track Thursday is Trail Day at our run club. Sunny weather and a nice training. At the end of the trail we did a fast 400m on track. #running #runnersofbluesky #RunningPunks #run

Höhenweg, Recovery Today is run club day. First 5k very slow with one new member and the second 5k in recovery pace. Nice weather and good conversations as usual. #running #runnersofbluesky #RunningPunks #run

Kandel, Tempo Had a tempo run for today on my schedule. Last hard session before a 10k race on Sunday. But I didn’t felt well and I decided to cancel the training after the second of planned 4 intervals. Watch sayed I am at peak performance. #running #runnersofbluesky #RunningPunks #run

Höhenweg, Easy Run (as yesterday) with a good friend nearly the same but a little shorter round as yesterday. We had good weather and an even better conversation. My heart rate went too high so tomorrow will be a day off. #running #runnersofbluesky #RunningPunks #run

Höhenweg, Long Run Traditional Saturday morning long run with my best friend. We had a good time and sunny weather. #running #runnersofbluesky #RunningPunks #run

Höhenweg, Easy Short run to get my legs a little bit tired for tomorrow long run. Sunny weather and a nice run.. #running #runnersofbluesky #RunningPunks #run

Bienwald, Trail Thursday is trail run club day. Haven’t been there for a long time because it doesn’t fit my training but today I was there. Great fun and a nice route with sunshine. #running #runnersofbluesky #RunningPunks #run

Bienwald, Easy Run Wednesday is run club day. Met some good old friends and had great conversations. Warm enough to run in shorts. Warm up and cool down was faster then actually running. #running #runnersofbluesky #RunningPunks #run

Kandel, Easy A quick easy run to shake my legs from yesterday’s long run. I was too optimistic about the number of clothing layers so this run had to be on the faster side. #running #runnersofbluesky #RunningPunks #run

Höhenweg, Long Run Traditional saturday morning long run with a good friend. Very nice sunrise and a good conversation as usual. #running #runnersofbluesky #RunningPunks #run

Post work run, easy Catched the last sun rays for today and some very nice time on my own. #running #runnersofbluesky #RunningPunks #run

Höhenweg, Long Run Today is run dlub day. We ran 10k together and had (as usual) a very good time and sunny and warm weather (unusual). Brought them back too meeting point and ran a little bit extra. #running #runnersofbluesky #RunningPunks #run

Höhenweg, Tempo First half of this run was at easy pace. After a climb of 40 meters I switched to tempo. This was fun. #running #runnersofbluesky #RunningPunks #run

Village Loop, Recovery Second run today to catch the last sun rays and to shake my legs. #running #runnersofbluesky #RunningPunks #run

Progression Run Windy, warm and sunny weather. Spring is here! Wanted to find my zone 3 boundary. So I started at an easy pace and increased pace every 500 m a little bit. Zone 3 starts at 4:26 min/km and got my best vo2max since my heart surgery. #running #runnersofbluesky #RunningPunks #run

Kandel, Threshold Run 4 x 5 min @ 4:00 min/km Medium temperatures but a threshold pace one will get warm and the little rain was compensated by threshold pain which I like a lot. That was the best run of this week. #running #runnersofbluesky #RunningPunks #run

Höhenweg, Easy Post work run to clear my head. For a long time sunny weather and normal temperatures. I enjoyed this run a lot. #running #runnersofbluesky #RunningPunks #run

Kandel, Recovery Run Run Club Day and I met two old run club buddies. We met 6 weeks ago the last time. Nice conversation at a slow pace. Something between an easy run and recovery. #running #runnersofbluesky #RunningPunks #run

Kandel, Easy Went out for a vo2max session 10 x 400m@3:45min/km. Although hitting goal pace at very well I felt bad so I stopped immediately. Body got too warm running intervals and much too cold in recovery periods. I’m waiting for summer. #running #runnersofbluesky #RunningPunks #run

Kandel, Easy A short easy run to shake my legs from yesterday’s long run. At least the last two kilometers gave me tailwind and sun and more pace. #running #runnersofbluesky #RunningPunks #run

Höhenweg, Long Run Cold stiff breeze sometimes sunny sometimes cloudy. Had too much layers of clothing so I ran back to change them. 200m elevation gain and I had to force myself to run slow in order to stay at a low heart rate. #running #runnersofbluesky #RunningPunks #run

Bienwald, Easy Went out for a vo2max session but I met a runner. He had the exact same easy pace. Decided to stop the session and we had a very nice run. #running #runnersofbluesky #RunningPunks #run

Kandel, Easy Quick run to shake my tiered legs from yesterday’s hard track session. Sunny, windy and cold weather. #running #runnersofbluesky #RunningPunks #run

Sprints on Track Bad day at work, very bad conversation with my ex wife, pouring rain, stiff breeze and low temperatures. Ideal conditions for a sprint session. All out at maximum effort. At least this was fun and I had time without any people. #running #runnersofbluesky #RunningPunks #run

Kandel, Recovery Monday is run club day. Only one guy showed up and he wanted to run on our track. Enlightened by the evening sun we had a good conversation. Warm up and cool down was faster then running on track. 😎 #running #runnersofbluesky #RunningPunks #run

Kandel, vo2max 10 x 400m @ 3:45min/km this time no track session. Sunny and a stiff breeze. Running these individuals at 3:45 felt easy so I tried 3:30 but that was way to hard. #running #runnersofbluesky #RunningPunks #run

Quick Easy Run No time for a long run today so I decided to do an easy run on the fastest possible zone 2. Perfect sunny weather. #running #runnersofbluesky #RunningPunks #run

Bienwald, Easy Post work run to shake legs because of yesterdays long run. Very good sunny weather. #running #runnersofbluesky #RunningPunks #run

Wörth, Long Run First long run for a while. Today is run club day and because of a local football match only one runner showed up. We had a good conversation. #running #runnersofbluesky #RunningPunks #run

Kandel, 7 x 1 min @ 3:30min/km I ran this with my last year carbon plated race shoes. That was much fun and I overtook a bicycle ( for 45 secs) #running #runnersofbluesky #RunningPunks #run