Today, a long run after yesterday’s tempo session.
The workout
A long run of 20K in heart rate zone 2.
Afterwards
My legs were still a bit tired from yesterday, but the run went fine. the weather was nice with a little bit of sun now and then. Because one of the tunnels was rerouted, I had to run 2K extra. Not a big deal.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
The original plan for today was to do 5 times 800m at race pace, but I switched the Monday and Wednesday workout, because I’m doing a test race on Saturday and I felt it would be better to do the 6 times 1500m at 15K pace on Monday, so I have more recovery time and I can test race pace on Wednesday.
The workout
This is a tempo workout, consisting of 6 times 1500m at lactate threshold — around 3:50/6:10 — totaling at 16K including warming-up (2K) and cooling-down (2K). In between the intervals, I ran 500m at a slow pace for recovery.
Afterwards
The intervals felt fine. It was hard to keep pace, because I went too fast at least three of the intervals. Besides that, no problems. I like running at this pace — it’s less exhausting than the pace at shorter intervals, while it stills feels like doing hard work.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
It’s long-run Saturday again!
The workout
A 28K long run in heart-rate zone 2. I decided to run to my parents home (26K) with a small detour to reach 28K. First hour was rainy, but the second half was very nice. Not a lot of wind, a bit of sun. No complaints there.
Afterwards
As I needed some clothes for the way back and water, I took my backpack. It works well, but I still don’t like the feeling. Apart from that, the running was easy at a constant pace and cadence.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
Today’s plan is 2x3000m at 5% incline on the treadmill.
The workout
In total, a 12K run on the treadmill. First, five minutes of rope jumping to warm up a bit, then 2K at 1% incline on the treadmill, and then two times 3000m at 5% incline, all at the same pace.
Afterwards
Running went well. The 5% incline felt much harder last time. The last 3K, so, the cooling down, I did at 2% incline instead of 1, because the difference felt too great.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
They say consistency is key, right? That means strength training today.
The workout
An hour of circuit training at the gym at work, including the necessary rope jumping again.
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.
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.
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.
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.
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.
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.
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.
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).
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.
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.