Weblog Alex Reuneker

A long run. The longest on the programme, actually.

The workout

A 30K long run. Not much else to say, apart from teaming up with a former team mate, which made the long a bit more fun.

Afterwards

Pfew, the effect of the yasso's I did last night was definitely noticeable in my legs, especially in my calves. That's okay, of course, but 30K is long when you feel the effect of your previous workout in the first kilometer already.

The 30K route for today

I know should not have run so early (8:30 on Saturday morning), but the rest of my weekend involved having friends over and other (fun) stuff, so this was the best option, but definitely not optimal for training purposes.

Apart from that, the running was very nice. We talked a bit, enjoyed the views and the beautiful weather.

Workout data

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

Oh my, yasso's... Good workout, but always tough.

The workout

The programme told me to do 9 yasso's, which I dreaded, because the first two were really tough. After that, it was okay. So, 9 yasso's, each in 2:50 (pace around 3:30/5:38).

Afterwards

The first couple of yasso's were rough, but in hindsight, all the yasso's went well and in the correct pace and cadence (200spm). Total workout was 16K, including warming-up and cooling down.

Bart Yasso. Picture from Sincerely by Nicole.

Workout data

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

What a great page by Runner's World's Nick Weldon: 'The Best Running Facial Hair of All-Time'.

Image from Runner's World

I don't have much to add, but if you're planning a race and you want to run with some style, be sure to check it out at Runner's World.