Sprints

Quick updates on Governance, Finance and Technology. And running.

[voorstander]

What a race! I finished in 3:32:08 and completed my second marathon. I improved my personal best with over 6 minutes.

Initially I was hoping for a sub 3:30 timing, but this proved impossible for me. The stretches on the sandy beaches (3, totalling just over 10km) slowed me down too much and the last kilometre I had to fight cramp in my calves...

Very happy with the result though, and very happy with a great race.

[voorstander]

Here we go! This is the kit that will have to take me through the #kustmarathon.

[voorstander]

Gently down hill, that’s the best!

[voorstander]

Above the registration of the last 14km run in my marathon prep schedule. A smooth morning run in Kampen, The Netherlands.

As you can see, my average pace has been 4:36 (with a few short stops to take a photo. Now this poses some food for thought for me.

I aimed at running the marathon in 3 hours and 30 minutes. My prep schedule has been made according to a speed of around 4:55 minutes per kilometre, which would land me just a bit faster than 3 hours 30 overall.

But in my training, I have consistently been running faster than 4:55 in all runs. The question now is: what will I do coming Saturday during the marathon? Start at a pace of 4:55 or a pace faster than that?

I guess the answer must come from my heart rate monitor... I will try to run as fast as possible, but with a heart rate not exceeding 155/160 beats per minute for the first 21 kilometres. Let’s see where that will make me land... Hopefully somewhere close to 3 hours 15, which will be a big achievement given the difficult circumstances of the race.

[voorstander]

Beautiful trail run. The views were splendid, the tracks nice ‘n dirty and the pace was great! Bring on the marathon!

[voorstander]

Tonight a fast session of 9 kilometers at 4:25 min/km. Felt strong and fast. This was my first run ater the long run on Saturday and the first fast run while tapering. The three months of training seem to be paying off. Now don't get injured!

[voorstander]

It’s done! I finished the ‘Race simulation’ phase of my training schedule with the (in)famous 35km run last Saturday.

First the data: I ran 35km in just under 3 hours, an average speed of 5:02 minutes per kilometre. I had a gel at 10, an energy bar at 15, another gel at 21,5 and another energy bar at 30 km. I had 500ml of water and 500ml of Isostar.

Now how it felt: it was really, really though. Especially the last 5 kilometres. I didn’t recover anymore, not even from running up a short slope and it was ever so tempting to start walking. I did that only twice and I think it costed me about 2 minutes. So I could have been a little bit faster. But my legs felt as if they were falling apart, broken beyond repair and so extremely heavy... I have recovered by now though!

I ran my favourite track, so I thought. It’s a 7.5km run towards the entrance of a big forest, followed by a 20km signposted track, finished off with another 7,5km run back to base. I did a pretty similar run for my 30km run two weeks ago (see previous posts), but instead of the 20km track, I did the 10 and 5km sign posted track. I like that one better. Though in the middle of the 20km track, there is a really nice part downhill, in the middle of the forest. I’ll sign that one up for one of the the best stretches of track I’ve ever ran on.

My perspective for the marathon (in three weeks time), is good. I have three weeks of tapering ahead of me in which I will mainly run fast (< 4:50 min/km), mostly 9km runs (and one 20km run, I am looking forward to that one!).

[voorstander]

Let the trail lead you

[runningjedi]

after a long run

[voorstander]

After the first step, more will follow #never #stop #exploring

[voorstander]

I had been looking forward to this training run for a long time.

Firstly because it allowed me to train on a stretch of the #kustmarathon which I hadn’t ran before.

Secondly because in my marathon training schedule a ‘comfortable’ 13,5km run was projected for this week, in between two weeks with intense training both on distance and speed. This run would allow me to just cruise a bit.

Thirdly because the run was long enough to test drinks and a gel to see how that would go down.

All in all it was a very nice run. A bit longer than necessary (15,8km instead of 13,5) but since I didn’t push hard, it wasn’t a problem. Still I could run at quite a solid pace of 4:57 min/km. A nice stretch of 7,5 km of the kustmarathon tested and, combining all my runs in this area, the last 21 km of the marathon done. No surprises to be expected on 3 October!

[voorstander]

A 13,5K tempo training yesterday with my running mate James. A copy of the run I did last week on Wednesday, though slightly faster.

This week I am in a more quite week between two weeks with long runs. So it is great to see I am able to maintain and even increase speed, while at the same time increasing the distance. This is a good boost for my confidence needed for the marathon.

Running with a mate is also good: talking slows you down a bit, but gives you an additional boost.

[olympic88]

Ashton Eaton scores 9045 to break WORLD RECORD!!

Day 1

100 metres - 10.23s Long jump - 7.88m Shot put - 14.52m High jump - 2.01m 400 metres - 45.00s

Day 2

110 metres hurdles - 13.69s Discus throw - 43.34m Pole vault - 5.20m Javelin throw - 63.63m 1500 metres - 4:17.52s

[gwendolynlifts-blog]

[athletics-culture]

[voorstander]

An early morning run and a short one: 5km. I always used to see these short runs in my marathon preparation scheme as a warm-up run for the longer runs they day after. I have changed my view.

I have heard many times that runners run their short runs too fast and their long runs too slow. The first part of this expression certainly was true for me. I have only recently started to run these short 5km loops on a slow pace, taking care my heart rate is not exceeding 140 bpm. By doing so, I avoid passing my aerobic threshold, which means in theory I can run for hours in this pace without building up lactic acid and therefore a very low risk of cramp. Great! And I noticed, while continuing with my marathon preparation programme, that my heart rate is lower, while maintaining a similar pace. Which means my stamina is improving!

That is the real benefit of running these short runs slowly.

Tomorrow a fast 13,5km run.

[voorstander]