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10K, workout #28

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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.

10K, workout #27.5

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They say consistency is key, right? That means strength training today.

enter image description here Photo by dylan nolte on Unsplash

The workout An hour of circuit training at the gym at work, including the necessary rope jumping again.

10K, workout #27

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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.

enter image description here 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.

10K, workout #26

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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.

enter image description here 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.

10K, workout #25

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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.

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