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.

Sonntag, 31. Oktober 2010

through the fog

Here the weather has been rainy/foggy/dark. Nevertheless we soldier on: 5km on Fri evening, 22km on Sat morning, 20km on Sun morning, 9.5km on Sun evening. Again, the evening sessions at a bit crisp pace. In comparison to the morning sessions!

Freitag, 29. Oktober 2010

the fun plan

Yesterday evening I did 9.5km in 52min, this morning 16.5km easy. Tomorrow I will run with my fellow runner, but the rainy clouds will probably keep the run short. My plan is to 1. continue the evening sessions as long as I enjoy them and I feel ok, 2. increase their intensity once my body has fully adjusted to the mileage. We should not increase both quantity and quality at the same time!

Donnerstag, 28. Oktober 2010

a pace clarification

In the morning I run at 10-11km/hr, and in the evening at 12km/hr and a bit faster the last 1km. Here in The Hague the pavements, the cycling paths are well lit in the night and cars really respect runners.
As for the higher mileage: I am feeling ok and rested, one month after the marathon. My evening runs replace the biking, so they are not very telling regarding my overall physical condition! I was thinking of introducing intervals once per week. We'll see!
Yesterday evening I ran 9.5km in 55min. This morning I ran 16.5km easy.

Mittwoch, 27. Oktober 2010

the kilometers

My update: Mon. evening 10km - Tue morning 22km and Tue evening 6km fast. This morning 17km easy.
I won't be going to Greece for Christmas. I feel have travelled enough this year, Paris-Manchester-Vienna-Vilnius-Budapest-Berlin-Prague. Time to relax at home!

Sonntag, 24. Oktober 2010

cold runny weekend

My update: On Sat. I ran with a colleague from work, 20km in the morning and 5km in the evening. On Sun. I did 12km in the morning and 10km in 52min in the evening. As the weather gets colder, I bike less: only to go to work. In the evenings I try to run a bit more, at a bit faster pace.
Here temperature max 11 and min 5... and chilly wind. After training on Sat. I went to the spa and stayed there 3hrs to accumulate heat!!!

Freitag, 22. Oktober 2010

Friday already

My training update: yesterday evening I ran 9km, making the most of the mild temperatures. This morning I was rather tired from yesterday's overall high mileage, so I ran 16km easy. This weekend I will run with my fellow runner, but the weather forecast is crappy, so mileage will probably be low. I will thus have more time to spend in the spa!
This weekend, I will try to get my beauty sleep - I always enjoy extra sleep on weekends!

Donnerstag, 21. Oktober 2010

a fast (?) update

Here the weather is getting colder, and colder. Today I ran 20km, temperature 8 C, windy. Yesterday evening I also ran 7km in 35min - I was happy to run without any hail or wind!

Mittwoch, 20. Oktober 2010


Training update from a super-slow Dutch runner (me!): on Mon evening 8km in the dark (!). on Tue morning 20km in the rain, today 17km under hail showers! Dutch autumn. Also in the evenings I do some callisthenics.
As dark and cold prevail, I find sleep is super important for me. I have read that the body rejuvenates when asleep, and sleep prevents injury and helps muscle recovery. Merry dreams!

Montag, 18. Oktober 2010

travel far

I am back from Prague. Lucky for me the weather was wonderful. Operas: Il barbiere di Siviglia, Le nozze di Figaro. and classic ballet. and spa. I love spas!!! I miss them already! I will probably go to the spa in my neighbourhood this evening.
Training-wise, I ran in Prague every day 16-21 km along the river Vitava (Moldau). Cold and foggy!
I am planning to keep the running regime plain and simple until end of October. Then I will add some intervals or fartlek.

Dienstag, 12. Oktober 2010

off to Prague!

Yesterday evening I ran 7km at the beach, wonderful sunset. Today I did 18km easy. Tomorrow I will fly to Prague until Saturday. I will go to the opera, Il barbiere di Siviglia and Il nozze di Figaro. And spa hotel! Early morning run of about 15-17km, whatever I feel like doing.
Plans: Next marathon for me could be Rome, 20/03/2011. Goal: enjoy the course, and the city as a tourist.

Sonntag, 10. Oktober 2010

a first day off

Today is my first day off after 9 days non-stop running. I didn't even realize all those training sessions went by without a single break! Maybe it is because the weather has been so splendid, ideal for running: temperatures around 13-15 C, no wind, partly cloudy.
I finished off my first post-marathon training week with 15km on Fri, 22km on Sat and 18km on Sun. Total weekly mileage about 110km. Slow pace!
This week (and until the end of the month!) I will continue with easy sessions at slow pace. Letting the body relax!

Dienstag, 5. Oktober 2010

relaxed running

Ahhh... as the soreness fades away, I thoroughly enjoy my postmarathon, super easy runs! Especially when combined with mild autumn weather, too! Today was another 17km in the dunes, easy pace. No wind, no run, temperature around 14-15 degrees C. Excellent way to start the day!

Montag, 4. Oktober 2010

back on track

First training sessions after the marathon: Sat, Sun, Mon 15-17km each time. Legs a bit sore, but overall happy to resume training!
The weather is perfect, mild temperatures and no wind - what else can a road runner ask for!

Freitag, 1. Oktober 2010

an easy start

I was thinking of going for a small run this weekend. Soreness has gone - at least, I feel ok when walking and biking.
Interested to see how much my body has recovered!