Weblog Alex Reuneker

Last workout of the first week! Today is Saturday and time for a long run. Total of this week is 75K.

The workout

A steady long run of 22km in heart rate zone 2, pace around 5:00/8:00.

Afterwards

I planned a nice route along the harbors and the weather was really, really nice - sunny, no wind and not too hot. The 22K became 23K, and maintaining a steady pace while staying in the correct zone felt easy, although my upper legs were still a bit tired from the treadmill workout yesterday. Not much to else say about this run really – it was a good run and as you can see, I got some nice views of the harbor in Rotterdam.

Waalhaven, Rotterdam

Workout data If you want to see the workout, check it on Garmin (you can see it without an account) or on Strava (you need an account).

As I live in a really flat place, doing hill workouts isn't an easy thing. However, I live near a tunnel, which I use for 1:30 minute hill 'sprints' and I can use a treadmill at work.

Photo by chuttersnap on Unsplash

The workout So, today I'm going to do a hill workout, consisting of 2x2000m at 8% incline at an easy pace – easy on flat grounds, which really doesn't mean easy running uphill. Between the two efforts 1x1000m at 2% incline and to complete, a warming-up and cooling-down, resulting in a workout of 12K total.

Afterwards I can't say I really enjoy running on a treadmill, as it is very, very boring. But I see that as a positive thing, too – running longer races, like a marathon, tends to test your mental capabilities too, so being used to doing workouts alone and inside kind of prepares you for that. Anyway, the results... Well, the first 2000m at 8% incline were hard, so the 1000m at 2% felt like a welcome recovery. The second 2000m at 8% were too hard, I'm afraid. I completed 1500m and then set back the incline to 6% – which is still a lot compared to flat roads. This helped and as my watch and footpod were way off (registering 'merely' 11km instead of 12,6km the treadmill indicated at a steady pace), I think I did too much incline. Still, I just couldn't keep up at the 8% incline and as I felt my form deteriorating, I decided to take it a bit easier. Afterwards, I think it was a good, pretty hard workout that I could definitely feel in my upper legs.

Workout data If you want to see the workout, check it on Garmin (you can see it without an account) or on Strava (you need an account).

No milk running today. Today is core day, so an hour of circuit training at the gym at work. The training consists of a circuit (hence the name) of seven strength exercises using weights, dumbells, ropes et cetera. Each exercise lasts 1:40 minutes and between strength exercises, you do 1:40 minutes of cardio, like treadmill running, rope jumping, stationary biking or rowing.

Photo by Chase Kinney on Unsplash

While I don't really like strength training, the circuit training works well for me, because there's a motivating instructor (who, not unimportant, gives feedback on form and technique), and there's usually around ten other people, so it's kind of a group thing. Anyway, it's is a bit of a necessary evil for me, but I try to do it one hour every week. While that may not sound like much, I think it's good for core strength and balance and together with the ten minutes of core training I do at home everyday, I do feel the benefits.