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, 28. November 2010


Cold is king here. Since Fri it has been -4 up to 2 C. I wear layers and layers of running garments to rock the winter!
My news: I had guests on Sat afternoon-evening, but found time and energy to do: Fri evening 4km in snow showers. Sat morning 25km easy, temperature -4 C. Sun morning 19km easy, same cold temperature! and Sun evening 9km incl 2km faster. Total mileage around 165km for the week.
Now still tired from Saturday. But it was worth it!

Freitag, 26. November 2010


It seems winter couldn't wait until December, it had to come a bit earlier! Yesterday evening I ran 10km incl 2km faster, but I could already feel the temperature dropping. Earlier in the afternoon it was just 4 C.
And this morning... I woke up, put on my usual running garments and headed to the dunes. Everything was frozen! Small ponds of water were pure ice. I ran 18.5km in the bitter cold and when I was back home, I checked the outside thermometer: -4 C!
Now it is almost noon and the temperature is 2-3 C.
So this weather is yet another reason for my Saturday afternoon party: stay cosy, enjoy the feast and the good company! (of course, Saturday morning will be spent running in the dunes!).

Donnerstag, 25. November 2010


It has been a while since my last entry. Life has been hectic the past few days!
A super quick update: Mon evening 9.5km easy. Tue morning 20km incl last 2km faster, evening 6.5km incl 2km faster. Wed. morning 20km easy (tired!) and evening 6.5km easy (very tired!). And this morning: 15km easy under hail showers (very very tired). I have friends coming to my place on Saturday, and juggling work-training in the cold-preparations for Saturday is a killer combo. I will probably take it easy and drop the mileage until the end of this week.

Sonntag, 21. November 2010

great autumn training

The autumn is reaching its end... My running garments these days: I run in the morning with semi-thick nike tights, and in the evening with thick reebok/adidas tights. I always wear semi-thick or thick (icebreaker) socks that are high, sometimes until the knee. I wear thick long-sleeve shirt and thick wind breaker. and ski gloves! In the winter, when the temp drops below 0 C, I wear woolen socks underneath the ski gloves. and a ski mask on the face!
Training update: Fri evening 8km, incl 2km faster. Sat morning ran with a colleague, 23.5km easy, and in the evening 6.5km incl 3.5 fast, around 13-13.5km/hr. On Sun 17km in the morning, 12km in the evening, all easy. In-between I had time to go to the spa and soak! Total weekly mileage... 165-170km. I am feeling ok, I still have the energy to get on with the rest of my life, but I am worried that my body will say "no" in a very abrupt way, for instance, collapse with no previous warning signs - touch wood! I guess I am just afraid of injury with such high mileage.
In any case, this week the mileage will drop in the end of the week: I have guests coming to my house on Saturday evening, so preparations and aftermath will demand more time by the end of the week. A chance to rest!

Freitag, 19. November 2010

weekend already

Here the weather is excellent, no wind/rain/hail, just a late autumn chill of 5 C. So I am planning to enjoy the autumn sun by running with a friend early Saturday morning, and then hitting the shops for early Christmas shopping. I will also hit the spa to pamper myself.
Yesterday in the evening I was busy with other things, so I only had time for 6.5km. To save some time and get home sooner, I ran the last 3km fast! This morning 17km. Tired from yesterday evening's sprint!

Donnerstag, 18. November 2010

high mileage and low temperatures

My update is... the "usual": yesterday evening 6km, incl 2km faster, and this morning 18.5km easy. Very tired, cold (3 C!!) and darkness have settled in for good. And winter hasn't even started yet!

Mittwoch, 17. November 2010

the addicted paranoid

My paranoid update: The weather has been awesome, no wind, 5 C, so I did: on Mon evening 9.5km fast, on Tue morning 21km incl last 1km faster and in the evening 6.5km incl last 3 km faster; today 19km easy. Paranoid, I tell you!

Sonntag, 14. November 2010

normal or high mileage?

My weekend was very relaxing. Going to the movies, reading a good book, some cooking, training, sleep. What did you do this weekend?
My training miles: on Sat. morning 22km with my Italian fellow runner. On Sat. evening 6km, of which the last 2km faster. On Sun. morning 17km easy, and in the evening: in total 9km, wherein the 2nd,5th,7th,8th km were faster, I am guessing at about 12-12.5km/hr.
Total weekly mileage... let's just say more than 160km. Is this normal??? I am feeling ok, no muscle strain, sometimes a bit of soreness, but overall I am fine.

Freitag, 12. November 2010

speed vs mileage

My update: yesterday evening very,very windy 5-6Bft and 8.5km. This morning 17.5km. This evening I will probably rest, watch the trees suffer from the wind while I will be with a blanket on the sofa! I would like to do a faster session this weekend, as soon as the wind calms down. Maybe fartlek or 3km finish at fresh pace. I find it hard to do any intervals with cold weather and high mileage.
I hope I can relax and enjoy my weekend!

Donnerstag, 11. November 2010

winter is approaching - cold is already here

Autumn is reaching its end and winter is just around the corner. So the weather is getting adequately cold!
In the dark, morning and evening, 5-8 C, sometimes strong wind, sometimes heavy rain/hail. Typical for a run in the winter in Scheveningen.
So on Tue evening I did 12km in 1hr. On Wed morning 20km easy, in the evening 9km easy. Today 17km, very wind again. If the weather is better, I will try a faster session this evening or tomorrow.
It will be a struggle to keep a fast pace here in the winter.

Dienstag, 9. November 2010

hesitate and miss

I registered for the marathon in Rome. It will be an occasion to practise my italian, -I have started an italian course this past month!
Training these days: yesterday evening 9.5km fast, this morning 15km easy. It is cold (5 C) and consequently the mileage will drop. More free time to sleep!
I missed the deadline for the 15km race in Rotterdam. I hesitated too long thinking of the cold, and when I finally decided to register (yesterday), registration was closed. I won't be one of the 5,000 athletes running on windy Rotterdam bridges in December. Maybe next year. Lesson learnt: think less, do more!

Sonntag, 7. November 2010

the last weekend

A quick training update: On Sat. morning 23km, and in the evening 6km fast. On Sun. morning 18km under heavy rain, and in the evening 9.5km in 50min. I also went to the spa - excellent way to relax. It can do wonders to tired legs. Total weekly mileage 150km. Hmmm...

Freitag, 5. November 2010

time for spa

Two close friends, running and spa: 1. my weekly mileage is currently 140-155km (but won't last long, the icy winter will take its toll soon!) . 2. I usually do the following in the spa: 20-25min in sauna of 80-90C; cold shower; hamam 10min; leisure swim in pool; hamam 5-10min; leisure swim in pool. In autumn I go to the spa once every 1-2 weeks. In the winter I am there at least once per week!
Yesterday evening I ran 7km, last 2km fast. Unbelievable wind! This morning 17.5km easy. Less wind, more rain!
As for race plans for the winter: My Italian fellow runner wants to run 15km on 19th December in Rotterdam. I hesitate, a race in the snow and/or with air temperature -5C could cause strain/injury. We will see how winter treats us this year!

Donnerstag, 4. November 2010

few fast, lots slow

My update: yesterday evening I did 9km, the first 5km slow and then the last 4km fast. Today's training: 20km in the morning. Very, very windy here!
Looking forward to the weekend - although the weather forecast is heavy rain. Hence: I will go (again) to the spa and soak for 3-4 hours!

Mittwoch, 3. November 2010

high peaks

On Mon. evening I did 9km at 12km/hr, on Tue. morning 20km easy and on Tue evening 5km easy. This morning I ran 16km under rain showers, fighting against the wind.
It is evident: as the winter approaches, the weather will slow me down - and probably the evening runs will gradually be replaced by more sleep!
Seriously though, I believe such high mileage is not sustainable in the long run. I think it is good to try it out for 1-2 months max (I have been doing it for the past 2 weeks), but then reduce mileage, because muscle soreness will prevail. Actually yesterday I was feeling my legs very sore. Also, I suspect hormones/sleep habits are deeply affected by high mileage in the long run, which can't be good.