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10K, workout #24

— Posted in Hardlopen by

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

— Posted in Hardlopen by

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.

10K, workout #22.5

— Posted in Hardlopen by

It's core/cross-training day again – an hour of circuit training at the gym at work. Not much else to say, except that I enjoyed it, and did a lot of rope jumping again.

enter image description here Photo by Alora Griffiths on Unsplash

10K, workout #22

— Posted in Hardlopen by

Today, I will do a 'climax run' with the athletics club.

The workout

A climax run is a run in which the intervals mostly become shorter as the workout progresses, but also more intense. In this particular workout, I ran 4, 3, 2, 1K at 85%, 95%, 100% and 110% of my 15K pace.

Afterwards

I still felt tired from the yasso's and the long run, but the workout itself went well. Apart from one 1K in the third interval where I lost track of pacing a bit, I was able to keep the pace steady. This was a nice, pretty hard workout.

Workout data

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

10K, workout #21

— Posted in Hardlopen by

A long run, which I had to squash in between work and having dinner with friends. Schedule was tight, got tighter by not delayed and cancelled trains.

The workout

An 18K long run in heart rate zone 2, pace around 5:00/8:00. As I was really late already, I decided to make it 17K and have five minutes to shower before running of to dinner.

enter image description here Photo by Marc Kleen on Unsplash

Afterwards

I felt rushed, because I was late already and this does not enhance the pleasure of a long run. Anyway, the running was okay, although I could definitely feel my legs were still tired from the yasso's. But hey, an easy run is meant to be easy on the legs as well, so staying in zone 2 did work here. Besides that, it was just a long run.

Workout data

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

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