10K, workout #27

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Today it's Yasso time again!

The workout

Today the schedule tells me it's time for Yasso's. Although the programme tells me to do 10 yasso's, I chose to do 8 instead, because the training on Monday was quite hard and I'm still having the flu. I thought I'd rather do 8 yasso's very steadily and with good form, than pushing for 10 with degrading form. So, 8 yasso's, each in 2:50 (pace around 3:30/5:38).

Afterwards

The yasso's went well and even the first one was in the correct pace. I did the yasso's on the track, so timing was easy, but on the other hand, I tend to go to fast on the track.

enter image description here Photo by Cupcake Media on Unsplash

Yasso's always feels like hard work, but I like doing them. I feel a bit guilty about doing 8 instead of 10, but I think I need to rely on my decision to keep being a bit ill in mind and to go for constant pacing and good form.

Workout data

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

10K, workout #26

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I'm still having a cold, but I do feel a bit better. Today's plan is a long run of 18K, but before that, I did something very exciting.

I got invited by Runner's World and Nationale Nederlanden to meet Eliud Kipchoge, who ran the marathon in 1:59:40 on Saturday. There was a press conference-like meeting at Nationale Nederlanden and together with a running mate, I went there to see the Q&A with Kipchoge, and, of course, to take a picture with him. It was really something special to meet the best long-distance runner to date.

enter image description here Meeting Kipchoge

Thanks Runner's World and Nationale Nederlanden for this great opportunity and experience!

The workout

A long run of 18K in heart rate zone 2, pace around 5:00/8:00. The weather was okay, and I chose a nice route along water and through the nice Overschie area.

Afterwards

I did not feel better yet, but not worse either. Apart from that, running was okay.

Workout data

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

10K, workout #25

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Yesterday I felt definitely ill – lots of sleeping, coughing and nose-blowing. Today, I did a workout while not feeling great. Probably not a smart thing.

The workout

This is a tempo workout, consisting of 3 times 2000m at lactate threshold – around 3:50/6:10 – totaling at 14K including warming-up (2K) and cooling-down (4K). In between the intervals, I ran 1K at a slow pace for recovery.

Afterwards

I did not feel good and I definitely have a cold. Running was okay, though, although breathing was a harder than usual.

Workout data

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

10K, workout #24

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Today's a special day. Eliud Kipchoge has tried again to run the marathon distance in under two hours – and succeeded in 1:59:40. Crazy and very impressing stuff. I got an invitation to watch the attempt together with other runners at the Nationale Nederlanden DE Café in Rotterdam – free and breakfast included. It was great seeing history in the making and I really like Runner's World and Nationale Nederlanden organized this for us runners.

enter image description here Photo: @runnersworldnl /@barbarakerkhof. Fijn als jullie naast ons ook Nationale-Nederlanden taggen (@nnrunningteam)

The workout

After the attempt, Dutch Olympic athlete Bram Som provided a clinic with exercises and, of course, attempt to reach Kipchoge speeds. It was educational and great fun. After the clinic, I did a long run back to my house, with a little detour to reach 22K.

enter image description here Photo: @runnersworldnl /@barbarakerkhof. Fijn als jullie naast ons ook Nationale-Nederlanden taggen (@nnrunningteam)

Afterwards

As I said above, the clinic was a lot fun run. It's nice to run together with people you don't know and meet new runners. The long run was okay, but I felt a bit ill already, so I've seen better runs.

Workout data

If you want to see the workout, check it out on Garmin or on Strava (clinic)/ Garmin or Strava (long run).

10K, workout #23

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Today I'll do a hill session at the gym at work.

The workout

The workout consists of two times 2500m at an incline of 8%, but last time I did that, I felt 8% was way too steep. It didn't feel natural, nor good, so I changed it to 5%, which, for someone living in the Netherlands, is still a relatively high incline. In between the 2500 meters at inline, the recovery was also 2500 meters, at the same pace, but with only 1% of incline. The goal of the workout is to engage the upper legs in hill work, while maintaining steady pace and cadence.

enter image description here Photo by chuttersnap on Unsplash

Afterwards

I find running on a treadmill harder than running outside, even at low speeds. The workout went fine, an the two times 2500m at 5% were comfortably hard.

Workout data

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

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