As I wrote yesterday, two rather exhausting workouts on a single day wasn’t the best idea ever. Luckily, I had a day to recover yesterday and today’s plan is a long run of 14K.
The workout
A long run of 12K in heart rate zone 2, preferably not on concrete.
Afterwards
Well, finding a route that did not involve miles of asphalt is difficult where I live. There is, however, a small park near my house, but it’s only a kilometer long. So, I ran it 12 times. Yes, that is as boring as it sounds, but the upside is that you don’t have to pay attentions to where you’re going and you can focus on technique.
One thing that troubles me a bit is that after Wednesday, I feel something in a tendon in my right foot. I guess I could have overstretched it during a strength exercise (I suspect lifting weights while balancing on a ball…), but I hoped it would be gone after a day of rest. It doesn’t hurt much, but it definitely feels ‘off’.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
Two workouts today. (Just like yesterday, because I decided to go swimming in the evening…) One workout is strength training, so an hour of circuit training at the gym at work. I’ll focus on the running workout here, though.
Photo by Jonathan Borba on Unsplash
The workout
Today I’m doing a speed workout to test my pace for the 6K test race on Saturday. This is a track workout, consisting of 5 times 800 meters at race pace with 2 minutes recovery in between. As I’m planning on reaching around 87K this week, I’ll be running to and from the track, making those sections of the workout my warming up and cooling down.
Afterwards
Okay, doing an hour of strength training and a hard workout like 5*800 meters at race pace is too much. Especially when doing both before having a proper meal. I managed to do the intervals within the pace I set (3:20/5:22) and the run to and from the track, but it didn’t really feel well, especially the last two kilometers to my house. It felt like not having proper fuel, which probably was exactly the case. So, note to self: even though your schedule almost forces you to do two workouts like these on one day, don’t.
Workout data
If you want to see the workout, check it out on Garmin or on Strava.
Today, a long run after yesterday’s tempo session.
The workout
A long run of 20K in heart rate zone 2.
The route of today, from Schiedam through the tunnel to Pernis and back trough the Maastunnel
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.
Photo by Patrick Tomasso on Unsplash
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.
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.
Little boat in Benthuizen
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.
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.
Photo by Cupcake Media on Unsplash
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.
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.
