Welcome to my blog for long-distance running!

If you have visited this blog, chances are, you are a passionate runner, just like me!

In this blog you will find my every-day training regime, including running sessions, biking, callisthenics, preparation for particular races.

Any thoughts, ideas or well-intended and constructive criticism are welcome.

Dienstag, 31. August 2010

a mystery

Yesterday evening I biked 20km, and enjoyed the ride, after the stormy weekend!
This morning I woke up and my legs were feeling heavy. I had planned to do a brisk 20km+ session, but instead I opted for 19.5km at a slow comfy pace. at least I managed to do the last 3km in 14:10.
It was no mystery to me why I was so tired. For nearly 2 months I have been averageing 125+km every week, incl tempo or speed sessions. Combined with biking... and callisthenics... and power walking... and going to work by bike... and taking the stairs to the 20th floor every day...
Hmmm... It is time to get some rest - or maybe decrease the mileage to 100-110km for the next two weeks and increase speed.

Sonntag, 29. August 2010

stormy weather

Here in The Hague the weather isn't doing me any favours. Starting from Fri evening up until Sun early morning, rain showers with breaks of strong wind. And just when I thought it couldn't get any worse: wind storm!
My training largely adapted thereto: on Fri evening I did a combo 5km run and 10km biking, was caught by the rain while biking... went home soaking wet and dipped straight into the bathtub! On Sat morning I did 22km, tried for a faster pace, but the wind took it all. On Sun morning I did 19km and in the evening 9km, incl 6km faster (on a route somewhat protected by the wind!). Total mileage for last week 129km. and lots of wind.
This week and the next week I would like to pick up the pace and define my race pace. I think the most important criterium to define my race pace is, to run faster than my usual training pace, slower than tempo, and feel comfortable at this pace.

Freitag, 27. August 2010

rainy update

My training these past days: after the long run on Tue, I did that evening some biking. On Wed morning 17.5km, then in the evening 30km biking. On Thu I did 17km easy, and today 11km easy, super tired.
I would like to do some quality training this weekend, for example 15-20km incl 10km fast, or 20km at race pace. But it really depends on the weather. This week the weather has been ridiculous, heavy rain with short breaks of strong wind.
A new sport has prevailed: Biking in flooded streets. Requires extra stamina, as the water makes pedaling super hard. No gels or power drinks needed, the athlete is kept hydrated by splashes of water all over her body.
And as the day gradually becomes shorter, I find I need more and more sleep... Quality rest!

Dienstag, 24. August 2010

today's long run

Today I did a long run of 32km in 3hrs. I know it is not fast by any stretch of imagination, but it was windyyyyy 6Bft W. Extra hard!
Yesterday evening I also biked 30km, me and the strong winds battling it out. In a bizarre way, I enjoyed it!
Conclusion: Last weekend's rest paid off. As I like to see it, rest is an investment to my (body and my) training.

Sonntag, 22. August 2010

stay away from overtraining!

Proper marathon training should always be planned in advance and well thought-out.
My training on the other hand... needs more scheduling! On Sat I wanted to do 24km, but my body was screaming no. So I turned back and ran home, just above 15km. I was sooo tired. In hindsight, it all made sense to me: during the week I had run 3 times above 20km with one speed session, and one time 15km. Of course I was tired! I took it easy, and in the evening I biked 25km. On Sun I was well-rested, so I did: 20km, of which 5km between the third and the eighth km were tempo. In the evening I did 10km easy run. Total for last week:122km.
This week I would like to do 110-115km, with one long run and possibly one speed or tempo session. Only five weeks for Berlin, I believe at this point rest and listening to your body is key. I am definitely keeping away from overtraining!

Freitag, 20. August 2010

stay off the bike

As always, training for fun, and if performance comes with it, the better!
Yesterday I did 20km and today 15km easy. Also, the last 3 days I have been biking in the evening anything between 20 and 27km. I would like to rest this evening, because my training plans for the weekend are ambitious!
Do you find that swimming or other side-activities affect the quality of your training in running? Personally, if I get carried away and bike too much, the next day I can't run as hard as I'd like to.

Mittwoch, 18. August 2010

rain... again!

It seems that fall is here to stay. Max temp 15 C, windy 5Bft, rain showers. We runners soldier on! This morning I did 21km, incl 9x (1min fast run, 30sec jog) and then 5min fast run. Fortunately rain got me only after the speed session!
Mileage will stay high for this week, too, then it will drop substantially.

Dienstag, 17. August 2010

let it rain

Thinking of sun-bathed beach, sweet sunset at a Greek island... I envy runners down south! Here the autumn has already arrived: Today I ran 21km in heavy rain and 6Bft wind! The temperature was still ok though, at 15 C.
Depending on the weather, I would like to do this week: Wed 18km with small speed session; Thu, Fri easy; Sat long-ish run of about 25-26km; Sun tempo in the morning and easy 10km in the afternoon. We will see how it goes and what the weather dictates!

Montag, 16. August 2010

a run to Budapest and back

Coming back to the office after my holiday break, there was a surprise waiting for me on my desk: work!
Holidays... I can never get enough! Here's a flash update of what I have been up to the last 14 days training-wise:
Training in Budapest: First day off. Then every day 17km at the Margaret island which has a tartan running route of 5.3km around it. Back in Scheveningen: 22km with last 3km faster. 12km easy. 32km with 5km faster. 11km morning and 10km afternoon.
Total for last week: 135km. It was easy to do it during vacation, but now that I am back at work I will drop the mileage. This week I would also like to do a tempo.
Budapest was excellent, lots of walking and perfect view spots of Pest from the hills of Buda. I also went to the European swimming championships and enjoyed front row finals 400m men freestyle, 400m women medley, 4x100 men and women freestyle. Front row also at the première of Bohème, very nice, though a bit out of season, don't you think?
And aaaahhhh... the spaaaaas... to die for!

Mittwoch, 4. August 2010

enjoy the miles

Yesterday I was flattered when a devoted marathoner had good words to say about my stamina. What a confidence boost!
I would enjoy achieving a PB in Berlin, but I always try to remember, focus is on the fun aspect, not the chronometer. That is also what keeps me motivated for my everyday training: running is something I do for myself, because I genuinely enjoy it. Now, if this can be combined with a swift marathon time, the better!
This morning I did 18.5km at slow pace. It was windy and rainy, but I felt like it. I do hope my legs will not be depleted tomorrow, I would like to do some speedwork!
And a note on speedwork to keep in mind: My back twitches when I do intervals or tempo, and I have to make smaller strides. It is an old consequence of overuse, since I was 18 and I was preparing for my first marathon! I had visited repeatedly a doctor for athletes, and he was giving me series of cortisone injections in my back. I finally realized this was no cure, just drugs and stopped going there. Rest, weight loss and swimming made it better. But our bodies have a memory, so now I still feel my back ache at speedwork. Have to be super careful!

Dienstag, 3. August 2010

lactate threshold finish

Yesterday evening I did 20km biking and 30min callisthenics. Perfect weather, sad to go back home at 21:40!
This morning super early I did 25km, of which: 3km between 20th and 23rd km in 13:38. I should have gone faster, I was annoyed by myself in the end that I didn't give it my all. This would not be an issue if I had a very competitive fellow runner to push me in the hard workouts! Running hard on my own can be hard!
This evening I will do some biking or walking at the beach. I leave for Budapest on Fri, trying to keep it up until then. And in Budapest I will do 1:30hrs per day max, and mainly soak in the roman baths of the city. And La Bohème!

Sonntag, 1. August 2010

vacation is approaching

My training update: on Sat 31km, pace was around 5:30-5:40/km, last 2km faster. In the evening I walked a bit and did some callisthenics, including weights for my arms. My body was totally depleted from the long run.
On Sun I did 11km in the morning, my legs were dead. In the evening they were a bit better, 14km in 1:20hr. Total mileage for last week: 132km with a tempo run and 3km fast finish.
Today is my day off. Some biking, that's all I will do. On Fri I leave for Budapest. Excited!