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, 29. September 2011

variety AND treadmill run!

Yesterday I got off from work early so going to the gym I had sufficient time to combine variety and a treadmill run: I started off with 35min cycling, resistance 7-8; 15min team workout abs; on the treadmill: 1km uphill walk, inclination 7.5, speed 5.6-6.3km/hr; then 12km run, inclination 1, speed 10.6-10.9km/hr; 1hr spin class; then back on the treadmill for: 0.5km uphill walk, inclination 7.5, speed 5.6-6.1km/hr; and 6km run, inclination 1-1.5, speed 10.6-10.8km/hr. In total I ran 18km on the treadmill!
Today I was definitely feeling those 18km on my legs: in my morning run the temp was affected by this and the darkness in a peculiar way: I started off really fast because there was no wind, but mainly because it was dark and I was scared! Then, suddenly, after about 14-15km, tiredness started to settle in and my tempo was adjusted. So in the end I finished at 1hr:55min, about 18-18.5km. Not too bad, after all! Today at the gym I will have my first body pump class after my vacation in Budapest... I suspect it will be hard, even more so combined with cycling, rpm, and a short treadmill sesh!

Mittwoch, 28. September 2011


A great variety along with high-intensity summarizes well my session yesterday at the gym: 30min cycling, resistance 7-8; 40min treadmill: 1.5km uphill walk, inclination 7.5, speed 5.6-6.3km/hr; 6.7km run, inclination 1, speed 10.5-10.7km/hr; 2hrs spin class; 15min arms and back weights. sauna!
This morning I slept in, so that in the afternoon I can stay at the gym for the late spin class. Today I would like to do: cycling for warm-up, abs team workout, uphill walk and run on treadmill, spin class, and then a second hr of spin class or a second session on the treadmill of uphill walk and run. We will see!

Dienstag, 27. September 2011

return to spin

Yesterday at the gym I enjoyed very much my return: 45min cycling, resistance 8-9; on the treadmill 1.5km uphill walk inclination 7.5, speed 5.6-6km/hr; 6.7km run inclination 1 speed 10.5-10.7km/hr; 2hrs spin class. 10min sauna.
This morning I went running at the dunes, it was completely dark and I tried to stay on well-lit paths! I ran 1hr:50min, about 17.5km. In the afternoon I will go to the gym for a short cycling session, a very short treadmill session and 2hrs of spin class!

Montag, 26. September 2011

Budapest recap

What an excellent vacation i had in Budapest! The weather was great, every day I woke up super early an head to Mrgaret islandto run on the tartan lap of 5350m, just like the locals! I also ran back to my penthouse. In the afternoons, after my day activities, I went to the island for another run/walk and/or go to the spa facilities of the apartment block for the gym/swimming pool/sauna/hamam/massage! All this before going out to the opera and the city center! The last day after check-out I went to a spa resort nearby, and used the ultra-equipped gym, and the thermal springs!
Coming back to Scheveningen late Friday night, I was happy to find here too excellent weather. Late Saturday morning I went to the dunes for an ultra long run, combined later in the evening with a walk at the promenade and abs at home. On Sunday I went for a 2-hr run in the morning, and early in the afternoon I enjoyed a 2-hr bike rude at the dunes, followed by 1hr:25min run to Benoordenhout and back. I finished off the day with weight exercises and squats at the veranda, enjoying beatiful purple skies.
This morning I slept in, it was beneficial for my legs that have run an unbelievable mileage the past 10 days. In the afternoon I will return to the gym: I have missed cycling, the treadmill (while watching soap operas!) and of course spinning!

Freitag, 16. September 2011

countdown to Budapest

Tomorrow I am flying to Budapest, and until then my mood is flying high - as well as my mileage!
Yesterday at the gym I thoroughly enjoyed a 1hr body pump class, after 45min cycling, and followed by 50min rpm class. I then hopped on the treadmill: 2km uphill walk, inclination 7.5, speed 5.5-6.4km/hr; and then 4km run, inclination 1-1.5 and speed 10.3-10.5km/hr. I then stretched well and rushed to the sauna for a 12min session; after the gym I went grocery shopping! The night was full of cooking, cleaning, laundry and packing for Budapest.
Naturally this morning I woke up with an alarm clock, and I didn't know where I was! Nevertheless I went to the dunes for my super early run, but kept it simple and easy: 1hr:50min, about 17-17.5km. Today I will go to the gym for cycling, treadmill and body pump, in that order. If I have the time I will visit the sauna, but I intend to be home early to finish off packing and to rest well: tomorrow morning, I am planning a long run and a nap before my flight!

Donnerstag, 15. September 2011

let's run on the treadmill

Yesterday at the gym: I started off with 45min cycling, resistance 7-8. I continued with the treadmill: 2km uphill walk; and then 10.4km run, inclination 1 speed 10.3-10.7km/hr (total: 1hr and 20min on the treadmill). I then quickly went to 55min rpm class; and after that I hopped on the treadmill again for: 0.5km uphill walk and 5.5km run, in total 38min on the treadmill. So yesterday I ran, after all! I thoroughly enjoyed my 15.9km on the treadmill, mainly thanks to very nice soap opera on the tv!
This omrning I enjoyed a 21.5km run at the dunes, the weather was awesome and I started super-early at 05:40, so time flew by. In the evening I will go to the gym for some power training!

Mittwoch, 14. September 2011

that 25th hour...

remains to be found!
Yesterday at the gym time flew by with: 45min cycling, 25min treadmill uphill walk, 50min rpm class, 1hr spin class, 25min weight lifting, 15min sauna.
This morning I slept in, and I am still feeling sleepy! But in the afternoon I will go to the gym for an extra long session. I would like to keep it up until my trip to Budapest. There I will have the time to run in the mornings at Margaret island and for the rest of the day walk along the Danube while visiting the city's spas. In the evenings I am planning to take advantage of the in-house gym and pool and spa. Looking forward to it all!

Dienstag, 13. September 2011

find the time

I have to find that extra 25th hour of the day to combine work, training, household errands, and preparation for my vacation in Budapest!
Yesterday at the gym: 50min cycling, resistance 7-8; 35min uphill walk on treadmill, inclination 7.5 speed 5.5-6.3km/hr; 2hrs spin class. No time for sauna!!
This morning my legs were better than yesterday: against the strong wind, I ran at the dunes 20-20.5km in 2hrs. This was a super early run because I had an eight o'clock sharp appointment with the carpenter at home! Followed by cleaning, mopping, cycling to work, taking the stairs to the 20th floor...

Montag, 12. September 2011

surprises that challenge you

Isn't this always the case: a surprise work out challenges your body in new unexpected ways. On Friday afternoon I went to the gym and started off with the usual: cycling, abs, and then treadmill uphill walk. About 20min into my uphill walk, a fellow spin enthusiast came to me and told me that a spin instructor was about to start a 45min spin class off-schedule. I happily changed course and went to the surprise spin class, which was refreshingly free-ride. Afterwards I lifted free weights for 15min and then hopped on the treadmill for 2km uphill walk and 4km run, inclination 1, speed 10.3-10.5km/hr. In the sauna I fell asleep!
On Saturday morning I went for a very long run: 2hrs:50min, about 25.5-26.5km. I thoroughly enjoyed it! In the afternoon I went to the gym for 1hr cycling, 1hr treadmill uphill walk, 15min team work out abs and 30min weight lifting. 15min sauna... before going to the movies!
On Sunday morning I felt like I could use some sleep, but discipline prevailed and I ran 1hr:45min, about 17km. In the afternoon yet another surprise was expecting me: I started off with 30min cycling and 1hr treadmill uphill walk; but then I went to the body step class. 55min cardio stepping up and down the step... total calf burner! After class I lifted weights and did abs for 30min, then finished off with 15min cycling. The sauna was a relief!
This morning I braved the winds (and the occasional showers in the darkness) and hit the dunes for a super early 2hr-long run of 18.5km. My legs were dead from yesterday's body step class! I came home just in time for my appointment with the carpenter. This afternoon I will definitely do the 2hr spin class that starts off at 18:30. Before this, maybe cycling/treadmill?

Freitag, 9. September 2011

nice workout

Thursday is the day of the week when I start my strength training. So yesterday at the gym I cycled for 43min, resistance 7-8, and then I body-pumped for 1hr. Immediately afterwards I went to the 45min rpm class, and then I hopped on the treadmill for 2km uphill walk, inclination 7.5 speed 5.5-6.3km/hr, and on top of that 5.5km run inclination 1 speed 10.3-10.6km/hr. I then hit the sauna for 15min.
This morning I was an early bird and enjoyed a 18.5km run at the dunes, completed in 1hr:55min. Today at the gym I will do a combo of cycling and treadmill and will try to be disciplined enough to go to the body pump class!

Donnerstag, 8. September 2011

simply too much

Yesterday at the gym: 1hr cycling, resistance 7-8, 435kcal; 1hr on the treadmill, consisting of 2km uphill walk, inclination 7.5, speed 5.5-6.3km/hr; and then 7.3km run, inclination 1, speed 10.3-10.6km/hr; 55min rpm class; and then I was planning to do the first half of the spin class that started at 20:00, but the instructor was not very happy with people leaving in the middle of the class. So I braved through and did the whole 1hr spin class!
I came back home super-late and had no time to eat and sleep well. This morning I was still in tension, so I did go for a run, ignoring the windy weather and the darkness outside: 1hr:45min, about 17km. Very happy with this workout given the circumstances!
In the evening I will have a relatively short but high-quality session of cycling, body pump, rpm, and treadmill walk.

Mittwoch, 7. September 2011

a surprise (for) fall

Yesterday at the gym I was very active: 30min tradmill uphill walk, inclination 7.5 speed 5.5-6.3km/hr; 15min team workout abs; 25 min cycling resistance 7-8; 50min rpm class; 1hr spin class; 20min weight lifting, including squats; 15min sauna. Whew!
This morning I went to the dunes at 5:44! I braved through the very strong winds and the bewildering darkness, and completed 21km in 2hrs:15min. Coming to work by bike, I had a surprise fall due to the wind... nothing is broken! but I am now feeling soreon my elbow and thigh. In the afternoon I will go to the gym for a confidence boost, but will probably keep it easy breezy.

Dienstag, 6. September 2011

dilemma: drop the mileage or not?

This is the question. My running mileage has been steadily increasing in the last 3 weeks, and last week it peaked at 135-138km. I have also continued with my gym sessions focusing on spinning, and my rest consists of a half-day off running every week.
Last night at the gym: 1hr cycling, resistance 7-8, 450kcal; on the treadmill: 1km uphill walk, inclination 7.5, speed 5.5-6.2km/hr; and then 5km run, inclination 1, speed 10.3-10.6km/hr; 2hrs spin class; 12min sauna. The instructor of the second hour spin class was not so good, but I turned on the resistance really high to focus on the workout instead of the bland music.
This morning fortunately there was no rain to hinder my run: 2hrs:15min at the dunes, about 20km. Very strong winds!
Mileage thoughts: continue my schedule until my upcoming vacation to Budapest, which is end of next week, and then in Budapest: run as much as I like on margaret island, and relax/sleep at the spas. Upon return, resume the gym workouts and adjust outdoor running based on autumn conditions.
It sounds like a good plan!

Montag, 5. September 2011

more running miles

On Friday at the gym I skipped the dance class and opted for cycling and body pump. Afterwards I still had the energy to hop on the treadmill for 0.5km uphill walk, followed by 3.5km run, inclination 1, speed 10.3-10.4km/hr.
On Saturday morning I had my long run, 2hrs:30min about 23km at the dunes and Benoordenhout. In the afternoon I was very tired and kept it simple at the gym with 1hr:30min uphill walk, 30min cycling and 45min abs, stretching, weight lifting. I particularly enjoyed the 15min team workout abs. On Sunday morning I thought I would have a short run, but once I had started, the miles flew by: 2hrs:10min, about 20km. At the gym later on I cycled for 30min, walked uphill 1hr:30min and did body pump class. I fell asleep in the sauna!
Today was the seventh day of work-out, so I followed the rule and took the half-day off, ie I slept in instead of going for a run. I am still feeling tired, but I am pretty sure that by the time I hit the gym in the evening I will feel ready to pump it. I would like to do some cycling, uphill walk, and then 2hrs spin class. Today two different instructors will give the spin classes, one hour each. I am curious to see how that will go, especially the second spin class, because I haven't participated in a spin class of this particular instructor for ages!

Freitag, 2. September 2011

Friday already

Even though in the beginning of the week I felt like this week would never end, somehow it did! Very happy that today it's Friday.
Yesterday at the gym: 40min cycling, resistance 7; 15min team workout abs; 1hr body pump; 45min rpm class; on the treadmill: 2km uphill walk, inclination 7.5 speed 5.5-6.2km/hr; then 4km run, inclination 1 speed 10.3-10.4km/hr. 12min sauna.
This morning I enjoyed my run at the dunes, the weather was excellent, so I ran 20km in 2hrs:08min. In the evening I have not decided what I will do at the gym: sh'bam was nice last Friday, but if another instructor comes, I am not so sure... cycling and treadmill uphill walk are must-do's. Whether I go to body pump or choose to lift wrights by myself will depend on the mood, and the tv program!

Donnerstag, 1. September 2011

back on track

Yesterday at the gym: 1hr cycling, resistance 7-8; 15min team workout abs; 40min abs and weight lifting; 20min uphill walk on the treadmill; 1hr rpm class; I then hopped on the treadmill, instead of going for a second rpm class; on the treadmill I walked uphill inclination 7.5 0.5km, and then ran 3km inclination 1 and speed 10.3-10.4km/hr. In the end I relaxed 10min in the sauna.
This morning I thought I would keep my run short, but the weather was ideal, so I ran 2 full hours, about 19-19.5km. In the afternoon I will go to the gym for a short but high-quality session of cycling, body pump and rpm.