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.

Donnerstag, 30. Juni 2011

vacay update

On Monday afternoon I hopped on the treadmill.. and didn't stop until after 21.7km in 2hrs! inclination 1, speed 10-11km/hr, as always. I still had the energy to go to a 1hr hard-core spin class, and also do 50min abs and total-body weights. I guess the Monday morning sleep-in paid off!
On Tuesday morning I could really feel that thses 20km+ of Monday evening were done in the evening, ie not enough rest time! So I took it easy and ran 18km at the dunes in 2hrs. In the afternoon I was well-rested so I did in the gym: on the treadmill 10.6km in 1hr, inclination 1, speed 10-10.9km/hr: 1hr spin class; 30min abs and weights for the arms; 30min cycling, resistance 7-8.
Yesterday I was feeling super: in the morning I ran 17km at the dunes in 1hr:45min. In the afternoon I did in the gym: on the treadmill 10.8km in 1hr, inclination 1, speed 10-11km/hr: 1hr spin class; 30min abs and weights for the arms; 30min walk on the treadmill, inclination 6, speed 5.2-6km/hr; 30min cycling, resistance 7-8.
and this morning; at the dunes an easy run of 17km in 1hr:50min. My plans for this evening: body pump class, rpm class, cycling.

Montag, 27. Juni 2011

run like crazy

On Friday afternoon I had a quality session in the gym, including cycling and body pump, and treadmill walk. Om Saturday morning I ran 25-5-26km in the dunes in 2hrs:45min. In the afternoon I went to the gym for 1hr treadmill walk, inclination 6, speed 5-2-6.2km/hr; cycling 1hr:30min, resistance 7-8; and 30 min abs, back and weight lifting for the legs. Sauna in the end! On Sunday I went run-crazy: in the morning I ran 18km and in the evening 14km at the dunes!
This morning I had to sleep in! In the afternoon I will go to the gym for spin class.

Mittwoch, 22. Juni 2011

week's high point

Yesterday at the gym: I hopped on the treadmill for a 1hr run, 10.7km, inclination 1, speed 10-10.9km/hr; I then did 10min abs before a 45min rpm class; followed by 30min weights; and then 36min cycling, 15km, resistance 7. sauna in the end for the tired body!
The past few days I have been exercising a lot, so this morning I slept in! Regeneration time!

Dienstag, 21. Juni 2011

lots and lots

... of training is followed by equivalent amount of sleep! Both Sat and Sun I did quality runs at the dunes in the morning, followed by intense cycling and weights sessions at the gym in the afternoon. and yesterday was no rest day: 23km at the dunes in the morning, 2hrs:23min; and in the afternoon: cycling 1hr:20min, 36km, resistance 7; 1hr spin class; 20min abs and weight lifting for legs; 10min sauna; 1km swim; 20min sauna. Today I can feel the training piling up, especially the swimming session!
This morning I ran 17-17.5km at the dunes, in 1hr:50min.

Freitag, 17. Juni 2011

weights for core stability

On Wednesday afternoon I went to the gym for some cycling, body balance, and most importantly, body pump.
On Thursday I had a full session at the gym: on the treadmill I ran 21.3km in 2hrs, speed 10-11km/hr, inclination 1; 27min cycling, resistance 7; 1hr rpm XL class; 40min abs and weight lifting.
My focus is on aerobic/cardio, but I try to do weight lifting and body pump class as frequent as possible. I can definitely tell the difference: strength, posture, core stability, overall fitness have improved!

Mittwoch, 15. Juni 2011

hard Tuesday

Yesterday in the afternoon, I was feeling perfect for a run session on the treadmill... 10.6km, inclination 1, speed 10-11km/hr! I then continued with a 50min rpm class, and 15min abs. I hopped on the bike to realize I was by then very tired! I could only cycle for 30min, resistance 7, and then I walked on the treadmill for 30min, inclination 5.5-6, speed 5.2-6km/hr. 15min of sauna were just not enough!
This morning I started my run feeling tired, but as I continued, I liked it and kept up the pace for 1hr:45min, about 16.5-17km.

Dienstag, 14. Juni 2011


wow, this long-weekend went by so fast! The weather was excellent for outdoor running, not too hot, not too windy, cloudy, a rain shower here and there. I ran a lot at the dunes and thoroughly enjoyed it. However yesterday I went to the gym for a fast run, 23.5km in 2hrs:10min, inclination 1 and speed 10.2-10.9km/hrs. Swimming in sweat afterwards, I did 30min abs and weights for the legs, followed by 40min cycling, resistance 7. Sauna was obligatory!
This morning I was feeling excellent and followed the mood for 17.5-18km at the dunes in 1hr:50min.

Freitag, 10. Juni 2011

excellent aerobic sessions

Yesterday at the gym: 45min cycling, resistance 7; on the treadmill 7km run, inclination 1, speed 10-10.7km/hr, in 40min; 1hr rpm XL; 30min abs and weights for the arms. The time flew by and before I knew it I was on my back resting in the sauna for 25min!
This morning I was very tired when I woke up, but I somehow knew that if I got out of bed and started off with my run, I would feel better. and so it happened: I ran 18.5km in the dunes in 1hr:50min. This afternoon I will have a super-easy session at the gym.

Donnerstag, 9. Juni 2011

cycle for long

Yesterday afternoon at the gym: I cycled in total 1hr:50min, resistance 7-8. I also did 1hr body pump and 20min abs and weight lifting. As always, I relaxed in the sauna in the end, albeit I only had 20min spare time.
This morning my legs were rested running-wise, so I ran 18.5km at the dunes in 1hr:55min. Very happy with this run, as it was particularly windy. I managed to finish with a 500m sprint.

Mittwoch, 8. Juni 2011

kilometers after good rest

On Monday afternoon I opted for sleep and rest at home, after that morning session of 18km at the dunes. So on Tuesday I was feeling great: I ran in the morning 20.5km at the dunes in 2hrs:05min, and in the afternoon in the gym I did: on the treadmill 10.5km in 1hr, inclination 1, speed 10-10.9km/hr; 45min cycling, resistance 7; 50min rpm class; 30min abs and weight lifting. This morning of course I was feeling the tiredness, I only ran 14km at the dunes in 1hr:30min.

Montag, 6. Juni 2011

vacation update

On Wednesday afternoon I had alow-impact workout which included cycling and body pump. During the 4-day vacation, I ran in the morning at the dunes and then in the evening I would go to the gym for weights or body pump, cycling, swimming (1.2km on Friday, all by myself in the pool, I really enjoyed this surprise workout!). On Saturday morning I did a long run of 25.5km with a friend at the dunes, and in the afternoon I walked on the treadmill, cycled and did body pump. Overall I did last week 152km in total of running indoors and outdoors; combined woth spin class, cycling and weights and body pump. I want to focus on building up strength and stamina, hence the weight lifting; cycling would serve as a buffer - cross-train - overall conditioning.

Mittwoch, 1. Juni 2011

a lot for a single day!

Yesterday was a full-on day. After my morning long run at the dunes, I went for a hard and long afternoon session in the gym: on the treadmill 10.5km run, inclination 1, 1hr, speed 10-10.9km/hr; 50min rpm class; 30min abs and weight lifting for the legs; 50min walk on the treadmill, 5km, speed 5.8-6.2km/hr, inclination 5-6. 20min sauna.
This morning I woke up and I felt my body had not had enough time to rest/regenerate. I kept it short and easy with an 11km run at the dunes in 1hr:10min. My plan for this afternoon: easy, low impact session at the gym, so that I can focus on quality in the next four days.