Alex Reuneker

Today's plan is a steady long run to build endurance.

The workout

An 18K long run in heart rate zone 2, pace around 5:00/8:00. I created a route on Dynamic Watch, so the plan is run the following route.

Route from Schiedam to Scheepmakershaven and back

Afterwards

The weather was dreadful, but the running went smooth, apart from the kilometer or two I had to run through a busy part of Rotterdam, which involved dodging a lot of cyclists and pedestrians heavily involved in their phones. Keeping a steady pace went well and heart rate stayed low. The rain didn't really bother me that much, as it isn't cold yet and once you're wet, you don't really notice rain – except when it really pours, of course, which it didn't.

Workout data If you want to see the workout, check it out on Garmin or on Strava.

Track day! Today's the time for a workout to get some speed in.

The workout

The workout consists of 7 times 400m at the track at around 3:20/5:20. That's less than two weeks ago (which included 10 times 400m), but that's because there's a tune-up race on Saturday and I'm trying to keep the 80/20 balance. This doesn't mean of course sacrificing the speed work itself, which is at the same intensity as in the other speed workouts.

In between the intervals, 200m of active recovery and the distance to and from the track, 2 times 4K, served as warming-up and cooling- down, although, for warming-up, I still did my regular exercises before running.

Afterwards

As I went to the track late in the afternoon, before the evening sessions began, I found the track deserted, which, for a change, was nice - although I do like seeing other runners at the track. The sun was still shining and it was a nice post-summer sun – so, not too hot, a bit of wind and just a great time to be outside.

Photo by Jean Carlo Emer on Unsplash

The intervals went well and all felt good. Hard, but good. 7 times 400m isn't a lot in terms of distance, but at proper speed, they do feel like you really have to work hard. I started the first interval at 3:20, but I saw that pace quickening in the next intervals to 3:15 and eventually around 3:05, which is way too fast for me. It felt good, but I should be careful doing speedwork too fast.

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

As I was on a trip this weekend, I had to reschedule a bit. I did my long run on Friday, nothing on Saturday and on Sunday, according to the plan, I had to do a 2x2000m at 8% incline on the treadmill. However, the gym is at work, so I opted for a trail run instead. Not quite the same, but still.

The workout

A 12K trail run including hills, grass, gravel and such.

Broekpolder in Vlaardingen

Afterwards

I was tired from the weekend. I took the motorcycle for a spin with a friend and we slept in tents, which I like a lot, but the sleeping isn't the best. The run went okay, but I was tired. No problem, though, as an hour running through a small forest and taking on some small hills is actually quite enjoyable.

Workout data

If you want to see the workout, check it out on Garmin or on Strava.