Track day! Today’s the time for a workout to get some speed in.
The workout
The workout consists of 7 times 400m at the track at around 3:20/5:20. That’s less than two weeks ago (which included 10 times 400m), but that’s because there’s a tune-up race on Saturday and I’m trying to keep the 80/20 balance. This doesn’t mean of course sacrificing the speed work itself, which is at the same intensity as in the other speed workouts.
In between the intervals, 200m of active recovery and the distance to and from the track, 2 times 4K, served as warming-up and cooling- down, although, for warming-up, I still did my regular exercises before running.
Afterwards
As I went to the track late in the afternoon, before the evening sessions began, I found the track deserted, which, for a change, was nice – although I do like seeing other runners at the track. The sun was still shining and it was a nice post-summer sun — so, not too hot, a bit of wind and just a great time to be outside.
Photo by Jean Carlo Emer on Unsplash
The intervals went well and all felt good. Hard, but good. 7 times 400m isn’t a lot in terms of distance, but at proper speed, they do feel like you really have to work hard. I started the first interval at 3:20, but I saw that pace quickening in the next intervals to 3:15 and eventually around 3:05, which is way too fast for me. It felt good, but I should be careful doing speedwork too fast.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
As I was on a trip this weekend, I had to reschedule a bit. I did my long run on Friday, nothing on Saturday and on Sunday, according to the plan, I had to do a 2x2000m at 8% incline on the treadmill. However, the gym is at work, so I opted for a trail run instead. Not quite the same, but still.
The workout
A 12K trail run including hills, grass, gravel and such.
Broekpolder in Vlaardingen
Afterwards
I was tired from the weekend. I took the motorcycle for a spin with a friend and we slept in tents, which I like a lot, but the sleeping isn’t the best. The run went okay, but I was tired. No problem, though, as an hour running through a small forest and taking on some small hills is actually quite enjoyable.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
Today’s the day for a nice long run. Except, it isn’t. The long run was programmed for Saturday in my training program, but I so happen to go away for a few days, so moved it to Friday. No big deal.
The workout
A steady run of 24km in heart rate zone 2, pace around 5:00/8:00.
View from the Doenbrug near the airport in Rotterdam
Afterwards
I felt my knee a bit, don’t know where that came from. Apart from that, the run was nice, sunny and it was easy to keep a low heart rate at a steady pace. A planned a nice route around the airport of Rotterdam, which sounds less attractive than it actually was. As I went running early, the views were beautiful and there was lots of greeting and saying hi to cyclists and the occasional other runner.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
A good warming-up wist a lot of exercises involving a speed ladder. The core of the training consists of the following intervals: 3x200m, 3x400m,3x600m at a pace around 3:20/5:22. Between each repetition, a recovery of 30, 45 and 60 seconds respectively and two minutes between each set.
Photo by Andrew McElroy on Unsplash
Afterwards
This was a hard workout, but also very rewarding. Setting a pace in the beginning is tough, because it sets the pace not only for the 200m, but also for the 400m and 600m intervals. However, it went well and I was able to keep the pace steady, although, as often is the case, I started out too fast.
Workout data
If you want to see the workout, check it out on Garmin (you can see it without an account) or on Strava (you need an account).
After yesterday’s tempo workout, today’s planning includes a long run.
The workout
A steady run of 15km in heart rate zone 2, pace around 5:00/8:00.
Afterwards
I felt tired, and a bit rushed, because I was planning on swimming in the evening and I was running late. Unfortunately, I didn’t really enjoy the run, but pace was steady, my heart rate pretty low and, well, sometimes mileage is just mileage.
A nice view on the Vliet at sundown
In the evening I swam 2km to try out a wetsuit I had borrowed from my wife’s colleague. The swimming was really, really nice, as my first open water swimming experience was without a wetsuit and it was way too cold. Doing a run while somewhat tired and going for a long(er) swim was too much for a working day, but I did feel refreshed and less tired after the swim.
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). You can see the swimming route here on Garmin and Strava.
This tempo run consists of 3km warming-up, 3 times 2000m at lactate threshold (around 3:50/6:10 for me) with 1000m of recovery in between.
A nice view of the area between Schiedam and Delft
Afterwards
The first 2000m didn’t feel great — I had a hard time getting into a nice rhythm. The second and third 2000m however went much better. I wasn’t particularly hard to keep the pace steady, but afterwards I was quite tired. The route and weather were nice, so that helped too.
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).
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.
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.
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).
