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.

Montag, 31. Oktober 2011

drop the mileage

So on Friday I went crazy (again) and did more than planned: I ran on the treadmill 18km before heading to 1hr body pump, where I added 2kg extra on the barbell for the squats. After class I hoppen on the treadmill again for 4 extra km. I finished off with some abs exercises and then went to the sauna. On Saturday early morning I went to the gym for a long and hard session: 45min cycling; 45min rpm class; on the treadmill 22km in 2hrs; 40min weights for the arms and squats and lunges; sauna. On Sunday morning I did: 45min cycling; 1hr spin class (very hard, I gave it my all); 11km run on the treadmill in 1hr; 30min weights for the arms, squats and quadriceps; sauna. After some shopping I managed to come hoe relatively early, at about 15:40, so I had time to do some household cleaning, cooking, eating, sleeping, reading my new books, and repeat!
This week my thoughts are as follows: the past few weeks I have increased the number of spin and rpm classes I participate, as well as my running mileage and the quality of my weight lifting sessions. Also this week a new spin class has entered the schedule, every Friday at 19:30. I definitely want to participate! So some adjustments (or rather one!) are in view: I will drop the mileage a bit, so that I can accommodate all the spinning and rpm that I so much like. Plus, this strategy is injury-preventive: I have noticed in the past that when I go above 130-140km per week, my body really feels the strain and craves rest.

Freitag, 28. Oktober 2011

substantial workouts

the past few days have been hectic at the gym, where I combined extra spin classes with extra miles! For example, on Tuesday I did 2hrs spin class 15min weights and 21km on the treadmill, on Wednesday the same, combined with 6.5km run at the dunes in the morning; on Thursday I ran 22km on the treadmill in 2 sessions, I had 45min rpm class and 30min weight lifting for the legs, including squats and lunges.
So today I will have an easy workout: 15km run and 1hr body pump. I want to give my body some time to relax, before tomorrow morning's extra long workout that kick starts my weekend!

Dienstag, 25. Oktober 2011

a long run in two pieces

I complemented yesterday morning's 9.5km with another 18km in the afternoon on the treadmill! It was fast and hard because I started a bit late and I was in a hurry to put in the miles before 2hrs of spin class. I ran 18km in 1hr:37min! No break whatsoever, I walked in the spin class and... everything was spinning from then on! Even though I finished at 20:40, I still went to the sauna because I needed the extra heat boost in order to come back home on my bike after such a full day!
This morning I was flirting with the idea of taking the day off from work and sleeping in, all the more because the weather is autumn full-on. But I braved it all and did my duty! In the afternoon I will try to leave early though. My gym session for today will include 16-18km on the treadmill in two sessions, at a very relaxed pace; rpm class and spin class; and definitely sauna.

Montag, 24. Oktober 2011

smooth training

I have been thoroughly enjoying buiding up mileage on the treadmill, because, apart from the comfortable indoor weather conditions (!) and my favourite tv shows, I yield benefits from smooth and steady running surface. My ankles and hamstrings are grateful!
On Friday afternoon I went to the gym and warmed up with 0.5km uphill walk. I then ran about 18km in 1hr:40min, before going to body pump class. I then returned on the treadmill for another 7km, followed by a good stretch and a sauna session. On Saturday I went to the gym at 09:00 and left at 14:45. It was a great marathon session of 40min cycling; 45min rpm class; 21.2km run on the treadmill in about 1hr:55min; squats, lunges and weight lifting for the legs; 15min team workout abs; sauna. Shopping, going out with a friend and going to the movies had the rest of Saturday full! On Sunday morning I defied tiredness and went to the gym again at 09:00, for: 40min cycling; 1hr spin class; 11km on the treadmill in 1hr; 15min weights for the arms; sauna. After some shopping I was home at 14:30 and did not go anywhere for the rest of the day! Today I was therefore fresh and sporty: very early in the morning I ran to the frozen dunes (-1 C!) 1hr, about 9.5km. In the afternoon I will hit the gym for one long treadmill session, and 2hrs spin class, and of course sauna to accumulate some heat!

Freitag, 21. Oktober 2011

the tv love

On Wednesday at the gym I was busy with two treadmill sessions, total 21.7km in 2hrs, including my 0.5km warm up uphill walk. I also did 45min rpm class and 30min weight lifting for the legs, including squats. Yesterday I woke up early and ran 6 frozen km at the dunes to kick-start my day (I had a doctor's appointment and I needed a confidence boost!). In the afternoon I went to the gym after having rested at home: I ran 21.2km, including my warm up 0.5km; I also did 1hr body pump between the 2hrs of running and 45min of rpm class. Today, as always in the end of a working week, I feel all those spin, rpm classes, weight lifting and mileage piling up. I will try to go early to the gym and keep it short: a session on the treadmill; 45min abs and squats and/or weights for the arms; a session on the treadmill, to combine with my favorite tv shows! In the weekend I am planning to go to the gym for two long morning sessions.

Mittwoch, 19. Oktober 2011


ahhh how tired I can feel with such an increased mileage... my legs can definitely tell! Also, I need more sleep. Maybe I will try to cut down a bit on the high intensity work outs. On Monday afternoon I ran on the treadmill 18km after 0.5km uphill walk as warm up. I then had 2hrs of spin class and 10min sauna. On Tuesday I ran 19km in two sessions of 13.5 and 5.5 km, and I also did 45min rpm and 1hr spin class; and 20 min weights for arms and squats; 12min sauna. Today I will also stay aerobic with running and spin class; but I want to finish early, because I have ambitious plans for tomorrow: go for an early short run inthe morning and in the afternoon have a short aerobic mix of running and rpm after a body pump class.

Montag, 17. Oktober 2011

a busy life

This weekend I was so busy, I can barely remember my work outs to post them here... Let's see: on Friday afternoon I hopped on the treadmill and warmed up with a 0.5km uphill walk, to continue with a running session of 1hr. I then did some squats and abs exercises and after 50min I was on the treadmill for another 1hr. I finished off with cycling and sauna. Overall my afternoon session must have averaged around 20km running. On Saturday morning I ran at the dunes 6km, it was freezing cold and I was not prepared for that! I could not control my frozen legs and I fell. Luckily I hit the ground with no serious injuries, but I can still feel my knee and my chest/back sore. I slept for the best part of the day and in the early afternoon I hit the gym for indoor revenge: 1km uphill walk, and then a run of 18km. I also cycled a bit and then gave it my best at 1hr body pump class before hitting the sauna. On Sunday I went in the morning to the gym for a super long session: 40min cycling; 1hr spin class; and on the treadmill for 1hr:50min, comprising 0.5km uphill walk and then 19km run. I also lifted weights for the arms and did some squats and lunges, followed by the sauna. Total mileage for the last week: about 160km. Although the mileage is piling up, and of course I feel the tiredness, no injuries and no strained muscles (thank God!) have disturbed me. I suppose the treadmill puts the joints and tendons on less stress than outdoor running. Plus, I get to stay warm inside, watch my favorite tv shows, keep an accurate account of my work out, control the intensity of my work out, socialize, and combine the running session with other work outs.
This morning I ran 9-9.5km at the dunes in 1hr, well-dressed and equipped this time! In the afternoon I will keep my treadmill session easy and focus on 2hrs spin class.

Freitag, 14. Oktober 2011

take pride in it

I am very proud of my work outs lately! Yesterday at the gym I started off with 0.5km uphill walk and then 19.5km run on the treadmill, inclination 1 speed 10.5-11.5km/hr. Some very interesting soap operas were on tv and just kept me going! I then went to a 45min rpm class, and after that I did 30min of abs and weights for the arms. I then came back to the treadmill for more tv shows, 0.5km uphill walk and 5.5km run. In total I ran 25km! I relaxed for 12min in the sauna before cycling back home.
This morning it was super dark and chilly, if not cold. Nevertheless I managed to run 9km in about 1hr at the dunes. In the evening I will go to the gym for two treadmill sessions of 1hr each, and sandwiched between these two I will do weight exercises for the back and squats and lunges. Maybe I will finish off with some cycling, but I want to keep it short because I have some shopping to do!

Donnerstag, 13. Oktober 2011

the miles

It has been hectic at the gym lately! Autumn has settled in (or dare I say preparatory winter?) and everyone, including me, are focusing on indoor work outs! On Tuesday morning I had run about 9-9.5km at the dunes, and in the evening I went to the gym for a good mix of rpm, spin class and treadmill sessions. In total I ran on the treadmill 16.3km, so the day averaged 25.3km. On Wednesday morning I ran 6km at the dunes and then later on hit the gym for rpm, weights for legs and arms (including squats, a lot of them!), and 2hrs pure running on the treadmill (apart from 1km uphill walk, which took me an extra 10min), in total 22.3km. So Wednesday averaged 28.3km. Today I slept in (and how much I needed ihat!), and in the afternoon my gym goals for the day are: 18-20km running in two sessions; body pump class; rpm class; sauna.

Dienstag, 11. Oktober 2011

a good mix

Yesterday at the gym I stayed aerobic for 4hrs: on the treadmill 0.5km uphill walk, then 18.5km run, inclination 1, speed 10.5-11.9km/hr, in total 1hr:45min. This means that I ran these 18.5km in about 1hr:40min... super fast! Then I went on to 2hrs spin class. and no time left for the sauna!
This morning I defied wind and tired legs and headed to the dunes for a 1hr easy run of 9.5km. In the afternoon I will stay aerobic, with the following: a treadmill uphill walk and run session; 45min rpm class; 1hr spin class; a short uphill walk and run session on the treadmill; and sauna!

Montag, 10. Oktober 2011

the update

On Friday afternoon: a combo of treadmill uphill walk, run, abs, and weights. and a sauna session to calm those muscles: I ran on the treadmill in total 20km - blame it on great soap operas on tv!
On Saturday morning the weather was ridiculous. I thus went to the gym for an ultra long session, starting from 09:00... I left the gym... at 14:50!!!
I started off with 40min cycling, then went to a 45min rpm class; then, swimming in sweat, I hopped on the treadmill for an uphill walk and then 21.5km run, super fast, max speed 11.8km/hr. I then spent 1hr stretching, doing abs and weight lifting, before hitting the sauna for 15min.
On Sunday morning I went to the dunes for 17km, slowly, because of that ultra-difficult session on Saturday. Early in the afternoon I hit the gym for: 35min cycling, and then on the treadmill a short uphill walk before running 10.3km. I also did 1hr body pump, and then some more cycling. 10min sauna was a good rest time!
This morning of course I slept in! In the afternoon I will probably hit the gym for the following: treadmill uphill walk and run, and then 2hrs spin class.

Freitag, 7. Oktober 2011

mix it

These days it's all about a good mix in the gym: yesterday I started off at the treadmill: 0.5km uphill walk, inclination 7.5, speed 5.6-6.4km/hr; then 9.5km run, inclination 1, speed 10.6-11.8km/hr! Very fast session, in total 56min: I was in a hurry! Straight after this I went to body pump class, and straight after to the 45min rpm class. Then it was back on the treadmill: 0.5km uphill walk, inclination 7.5, speed 5.6-6.4km/hr; then 11.5km run, inclination 1, speed 10.6-11.5km/hr, in total 1hr:08min. I then stretched those muscles and headed to the shower.
This morning the weather was acceptable, compared to the previous days, so I went for a super early run at the dunes, fighting against the wind: 9km in 1hr! In the afternoon I will go to the gym for treadmill sessions, abs, weight lifting for the arms, and sauna. Now that the weather is getting colder, I really need the extra heat!
In the weekend I will probably focus again on my work out at the gym, since outdoor activities heavily depend on the weather... and the weather is not helping lately!

Donnerstag, 6. Oktober 2011


Power at the gym: yesterday I started off with a treadmill session: 1km uphill walk, inclination 7, speed 5.6-6.4km/hr; then 20km (!) run, inclination 1, speed 10.4-11.4km/hr; 15min weights for the arms; 50min spin class; and back on the treadmill for: 0.5km uphill walk, inclination 7, speed 5.6-6.2km/hr; then 3.5km run, inclination 1, speed 10.4-11km/hr; 10min good stretch and hot shower!
Today I am aiming for two shorter treadmill sessions of a total duration around 1hr:45min; and 1hr body pump, 45min rpm class.

Mittwoch, 5. Oktober 2011

winter schedule

I am gradually switching to my winter schedule, ie my afternoon sessions at the gym are getting longer and harder, and my morning runs are inversely affected. More sleep, more indoor activities!
Yesterday at the gym: 30min cycling, resistance 7-8; 15min team workout abs; on the treadmill: 0.5km uphill walk, inclination 7, speed 5.6-6.3km/hr; 3km run, inclination 1 speed 10.6-11km/hr; 45min rpm class; 10min weights for the arms; 1hr spin class; treadmill: 0.5km uphill walk, inclination 7, speed 5.6-6.3km/hr; 3km run, inclination 1-1.5 speed 10.6-11.1km/hr; 10min sauna.
This morning I slept away the tiredness from this ultra hard work out. In the afternoon I am planning to do the following: cycling; treadmill uphill walk and run in two sessions, with 1hr spin class sandwiched therebetween.

Dienstag, 4. Oktober 2011

as any given Monday

Yesterday at the gym I started off with 45min cycling, resistance 7-8; then on the treadmill: uphill walk 1km, inclination 7, speed 5.6-6.4km/hr; 7.5km run, inclination 1 speed 10.5-10.9km/hr; 2hrs spin class; 15min weights for the legs, emphasis on squats!
This morning I had my super early morning run and I could feel the pain from the squats: 18.5km in 2hrs:05min. In the afternoon a busy schedule at the gym includes cycling, treadmill uphill walk and run combo, rpm, spin class, weights for the arms! and sauna!

Montag, 3. Oktober 2011

summer in September

The past few days have been incredibly loaded with outdoor running, mainly because the weather was awesome. On Friday I had a morning outdoor run and in the afternoon I headed to the gym for cycling, treadmill uphill walk and run, team workout abs, body pump, sauna. On Saturday morning late, I had an ultra long and fast outdoor run of 2hrs:40min, about 26.5km. In the afternoon I enjoyed 2hrs cycling in the dunesand then on outdoor stairs I did some hard-core squats. On Sunday morning I ran 2hrs:10min, about 19-20km. In the afternoon I did the following combo in the dunes: cycling 35min; then I parked my bike and ran 1hr:40min, to Katwijk and back to the parking, about 14km. Then I cycled back home 40min, where I used outdoor stairs and free weights for squats and arms exercises.
This morning of course I slept in! In the afternoon the focus will be on: a short cycling session before team workout abs; treadmill uphill walk and run; 2hrs spin class; sauna.