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10K, tune-up race #2

— Posted in Hardlopen by

Today, a second tune-up race, although this one was a bit short for a distance runner like me. In Rotterdam, the Maastunnel has been in renovation for two years and today was the new opening, with all kinds of festivities and, as the organization calls it, the unofficial National Championship Mile – the Maastunnel Mile.

The race

As the name suggests, this race was a mile long, a bit longer than the tunnel itself. As it is a tunnel, we started downhill and ended uphill. Not ideal, but a lot of fun. Check out the race at Hopasports.

enter image description here Coming out of the tunnel, near the end of the Mile. Thanks to Percy van As for the picture.

Afterwards

It was a lot of fun. There were nice people and the overal atmosphere was very Rotterdam-like, just friendly and no-nonsense.

After a warming-up of about two kilometers, I had to wait for my starting wave. There were three waves, going from slower to fastest. As I had to wait for the last wave, I got really cold, but one of my team mates was in the second wave and gave me his plastic bag to hold me warm. Nice! I set my goal to a tempo of 3:10/5:10, so the same pace I tried out yesterday during the 3*800m workout. My goal finish time was 5:10 for the mile.

The running was good – no aches, no being out of breath, just going fast and trying to hold the pace. Going uphill at the end actually felt better than I had anticipated and as I could do and end sprint, I probably could have gone a bit faster, but this felt good and finishing in 5:08 aiming at 5:10 felt great.

After the race, I ran back home (about 8K) in an easy pace. It was a good day.

Race data and results

If you want to see the workout, check it out on Garmin or on Strava. The official results can be found on this Hopasports page.

enter image description here The results. My official finishing time was 5:08, but you can see how accurate Stryd was – given that the 20 meters extra could well have been caused by my late button pressing.

PS It was nice having Stryd for this race. Being in a tunnel means no GPS, but Stryd appears to be very accurate in pace and distance, which helped pacing a lot.

10K, workout #19

— Posted in Hardlopen by

Yesterday was a recovery day, which actually felt pretty good. Today, I’m doing a short speed workout with my eyes on a crazy short race tomorrow. (More on that later.)

The workout

Warming-up of 2K (after the usual dynamic stretches), then 3*800m at roughly 3:10/5:06 with 400m of active recovery in between. To finish the workout, a 2K cooling down.

Afterwards

Running at the desired pace was pretty hard, but it should be. As the road was wet, corners were a bit tricky, but next to that, the workout felt good and effective.

Workout data

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

10K, workout #18

— Posted in Hardlopen by

Okay, today I did strength training, and the plan was to do an easy 10K the day after, but I ended up doing a workout on the track the same day. There was a workout on the program of my athletics club and I thought it would be nice to join. Fun? Yes. Smart. Don't know.

The workout

The workout was a combination of laps on the track, form drills and some games, like jumping on the sound of a whistle, collecting pawns from the midfield, and running laps, throwing a die and getting sweets for the number you threw.

enter image description here Photo by Jonathan J. Castellon on Unsplash

Afterwards

Although the weather really sucked, the training was fun. I cannot help but feel that it wasn't a really focused workout (as in 'building endurance' or 'improving speed') and I don't know what to think of that. On the one hand, I like knowing what the goal of a workout is. On the other, most workouts are pretty serious and goal-directed, so having a more fun and loose workout could lower the tension a bit.

Workout data

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

10K, workout #17.5

— Posted in Hardlopen by

It's core/cross-training day again – an hour of circuit training at the gym at work.

enter image description here Plexfit, photo from https://www.uscleiden.nl

The workout consisted of eight stations this time, interspersed with cardio, which I filled mostly by jumping rope. I got some good feedback on weightlifting form, so I'm quite happy.

10K, workout #17

— Posted in Hardlopen by

Today's workout is a workout I've done many times – weekly – the last year: (longer) hill sprints.

The workout The workout is 8*400 meter hill sprints, using a bicycle tunnel near my house. From the lowest point to the most nearby exit is exactly 400 meters. I roughly take 90 seconds per sprint. Before and afterwards, I do a 2km warming-up/cooling-down.

enter image description here Photo by Daniel Lerman on Unsplash

Afterwards

Running went okay, but my watch messed up. Normally, when I go into the tunnel, cadence takes precedence over GPS (as there's no signal inside) and the watch estimates pace, distance et cetera. Now, it did nothing. No big problem, because I know exactly how long the way up is (400m), but strange and irritating, because I have no post-workout data. Or at least, not a lot. Anyway, the workout was nice – the 400m's up are tough, but keeping up with a high cadence and upright posture helps.

Workout data

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

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