Home » Archief voor september 2019

10K, workout #26

— Posted in Hardlopen by

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 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.

Breathing

— Posted in Hardlopen by

I found a nice piece on breathing techniques in running on Runtastic. Check it out if you're interested.

Link: How to breathe properly while running.

enter image description here Copyright image from Runtastic

10K, workout #5

— Posted in Hardlopen by

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.

enter image description here 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).

10K, workout #4

— Posted in Hardlopen by

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.

enter image description here 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).

10K, workout #3.5

— Posted in Hardlopen by

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.

enter image description here 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.

Pagina 4 of 6