Sunday, 22 April 2012
Staying on schedule
As my goal is to finish the Brussels 20k, five weeks from today, in under two hours, I am paying particular attention to my average speed. The Runkeeper app on my iPhone comes in very handy for this, as it will tell me, after each kilometer, my average time per k.
For the Kasteeljogging in Perk (yes, that is a village name!) I set out for 5:50 per k. The first bit was much faster, but then the average started crawling up. Most of the track was through forest, where the soil was a little bit soggy because of the recent rains, making it feel like a light cross-country run. Heavier than the paved roads I take normally.
Four kilometers before the finish, Runkeeper told me my average was up to 5:52. I struggled to accelerate, with some success as I finished with exactly the average I planned for.
It still needs to go down a bit, so I have a margin for the heavy route that makes up the 20k. But mainly, I need to work on distance. Today, I will be aiming for a gentle 18k training.
On 5 May, I should join the 21k nearby. On 13 May, I could follow up with my traditional preparation for the 20K: the 14.7k in Bruges. After that, I'll be tapering.
Monday, 27 February 2012
Sunday, 19 February 2012
On times
I have done one official semi marathon before. That was last year in Paris. I collapsed in the last five kilometrs and finished in 2:05:33.
In Dilbeek, near Brussels, I ran a 21k in 2008 and finished in 1:51:30. Not convinced the distance was measured precisely enough. More importantly, it was two weeks before I did the Amsterdam marathon and I was better trained than ever.
In Amsterdam, by the way, I completed the first half of the marathon in 2:00:06. Only to fall to pieces in th second half.
So all in all, my 1:59:59 target for Barcelona is both realistic and ambitious...
I have done one official semi marathon before. That was last year in Paris. I collapsed in the last five kilometrs and finished in 2:05:33.
In Dilbeek, near Brussels, I ran a 21k in 2008 and finished in 1:51:30. Not convinced the distance was measured precisely enough. More importantly, it was two weeks before I did the Amsterdam marathon and I was better trained than ever.
In Amsterdam, by the way, I completed the first half of the marathon in 2:00:06. Only to fall to pieces in th second half.
So all in all, my 1:59:59 target for Barcelona is both realistic and ambitious...
That was good
Temperatures are above zero again. It was very nice to be out running with bare lower legs and no gloves. Did my 11k round this morning nicely at my half marathon race pace. Strangely, part of it I cannot recall at all, including the second-last and most of the last climbs. Runner's high, the best thing on the planet. I was designing a powerpoint presentation in my head (don't ask) while listening to a shuffled mix of my favorite songs. Was not tired at all when i finished after 63 minutes.
If I can repeat this next week, I may just be able to cruise to my target: a time under 2 hours.
Temperatures are above zero again. It was very nice to be out running with bare lower legs and no gloves. Did my 11k round this morning nicely at my half marathon race pace. Strangely, part of it I cannot recall at all, including the second-last and most of the last climbs. Runner's high, the best thing on the planet. I was designing a powerpoint presentation in my head (don't ask) while listening to a shuffled mix of my favorite songs. Was not tired at all when i finished after 63 minutes.
If I can repeat this next week, I may just be able to cruise to my target: a time under 2 hours.
Sunday, 12 February 2012
Last big training
Two weeks to go till Barcelona. Just ran most of 20k (my legs hurt so much that I needed to walk for a couple of minutes after 1h46). Not bad, considering I did not load any carbs and it's still too cold to breathe easily. Tapering time now: just little trainings to allow my body to build up reserves. Time also to pay a little more attention to what I eat and drink.
Good music helps big time. My current top 5 running songs:
1. Mira Como Viene - Jarabe de Palo
2. Hi-a-Ma (Pata Pata) - Milk & Sugar ft. Myriam Makeba
3. The Russians are Coming - Val Bennet
4. Cherie Coco - Magic System ft. Soprano
5. Peter Gunn Theme - West End Orchestra & Singers
All of them are instant energy boosts. Better than muesli bars.
Two weeks to go till Barcelona. Just ran most of 20k (my legs hurt so much that I needed to walk for a couple of minutes after 1h46). Not bad, considering I did not load any carbs and it's still too cold to breathe easily. Tapering time now: just little trainings to allow my body to build up reserves. Time also to pay a little more attention to what I eat and drink.
Good music helps big time. My current top 5 running songs:
1. Mira Como Viene - Jarabe de Palo
2. Hi-a-Ma (Pata Pata) - Milk & Sugar ft. Myriam Makeba
3. The Russians are Coming - Val Bennet
4. Cherie Coco - Magic System ft. Soprano
5. Peter Gunn Theme - West End Orchestra & Singers
All of them are instant energy boosts. Better than muesli bars.
Wednesday, 7 December 2011
Bounce
I'm pretty certain I used that headline before. Training well, hitting a wall, struggling back seems to be the rhythm of my running.
After the thyroid episode, I am now back at training without falling too much behind my schedule for preparing for Barcelona. Last week Sunday I did 80 minutes along Lake Geneva. This Sunday it was 90 minutes closer to home. I will push for 100 minutes this weekend, particularly since there's no football match on Saturday.
The other bit of news is that Runner's World is interested in publishing Sebas' story, from coming to stay with us five years ago to running the half marathon in Catalunya in February. That will be great, and he certainly deserves that kind of recognition.
Which reminds me: I should check how HIS training is going.
I'm pretty certain I used that headline before. Training well, hitting a wall, struggling back seems to be the rhythm of my running.
After the thyroid episode, I am now back at training without falling too much behind my schedule for preparing for Barcelona. Last week Sunday I did 80 minutes along Lake Geneva. This Sunday it was 90 minutes closer to home. I will push for 100 minutes this weekend, particularly since there's no football match on Saturday.
The other bit of news is that Runner's World is interested in publishing Sebas' story, from coming to stay with us five years ago to running the half marathon in Catalunya in February. That will be great, and he certainly deserves that kind of recognition.
Which reminds me: I should check how HIS training is going.
Thursday, 20 October 2011
Big set-back
It started with a sore neck on Monday. By tuesday, the pain had extended to my jaw and left ear, my lower neck was swollen and swallowing became a bit difficult. So I went to see my GP. Acute infection of the thyroid gland, he said. I have only seen this three or four times before. I was less enthusiastic than he was, particularly when my blood pressure proved very high (17 over 10). The doctor took two vials of blood and told me to stay at home for the rest of the week.
Can I still do sports, I asked. Nothing serious, he said. Maybe a one-kilometer walk in the mornings. A 1k walk??? Since when does that count as sports? Have I turned 95 or something without noticing?
I know this particular GP has a thing against exercise; he is more the soft yoga type. I'll obey him until the weekend, but I'm determined to go for a one-hour jog on Sunday. (Well, let's see what his colleague says when I see her on Friday night.)
It started with a sore neck on Monday. By tuesday, the pain had extended to my jaw and left ear, my lower neck was swollen and swallowing became a bit difficult. So I went to see my GP. Acute infection of the thyroid gland, he said. I have only seen this three or four times before. I was less enthusiastic than he was, particularly when my blood pressure proved very high (17 over 10). The doctor took two vials of blood and told me to stay at home for the rest of the week.
Can I still do sports, I asked. Nothing serious, he said. Maybe a one-kilometer walk in the mornings. A 1k walk??? Since when does that count as sports? Have I turned 95 or something without noticing?
I know this particular GP has a thing against exercise; he is more the soft yoga type. I'll obey him until the weekend, but I'm determined to go for a one-hour jog on Sunday. (Well, let's see what his colleague says when I see her on Friday night.)
Sunday, 16 October 2011
Consolidate
I did all I planned. Short run on Tuesday, longer on Wednesday, another one on Thursday night, football match yesterday. Today, an easy 50 minutes. Did not lose weight this week. Score: 84.
I have updated my iPod playlist. Best addition: Milk & Honey's version of Myriam Makeba's "Pata pata".
I did all I planned. Short run on Tuesday, longer on Wednesday, another one on Thursday night, football match yesterday. Today, an easy 50 minutes. Did not lose weight this week. Score: 84.
I have updated my iPod playlist. Best addition: Milk & Honey's version of Myriam Makeba's "Pata pata".
Sunday, 9 October 2011
A brilliant week for running
On Tuesday, along the shores of Lake Geneva, I already did 50 minutes, today's goal. In the course of the week I added another 110 minutes of gentle training. Today, I returned to my old 11k loop and completed it in 65 minutes straight. I am well ahead of my schedule now.
The week's score stands at 96, probably the best I will have (yes, I lost another kilo).
The coming two weeks are for stabilising at this level, with end-of-week targets of 50 and 60 minutes respectively.
On Tuesday, along the shores of Lake Geneva, I already did 50 minutes, today's goal. In the course of the week I added another 110 minutes of gentle training. Today, I returned to my old 11k loop and completed it in 65 minutes straight. I am well ahead of my schedule now.
The week's score stands at 96, probably the best I will have (yes, I lost another kilo).
The coming two weeks are for stabilising at this level, with end-of-week targets of 50 and 60 minutes respectively.
Sunday, 2 October 2011
Tuesday, 27 September 2011
Monday, 26 September 2011
Week 1: 92
I'm going to score my weekly progress. 50 points for reaching my end-of-week target, 10 for losing weight, 4 for each bout of exercise (running or football) with a weekly maximum of 20, another 20 max for how easy it felt. Over the past week, I made the target, lost 1k, did five trainings (including a football match), and awarded myself 12 out of 20 for ease of running (that needs to improve).
All in all a good week.
Coming up: 35 minutes at lunchtime tomorrow, football practice on Wednesday night, 35 minutes at lunch on Friday, football match on Saturday, 40 minutes on Sunday. I'm not traveling, so it may be doable.
I'm going to score my weekly progress. 50 points for reaching my end-of-week target, 10 for losing weight, 4 for each bout of exercise (running or football) with a weekly maximum of 20, another 20 max for how easy it felt. Over the past week, I made the target, lost 1k, did five trainings (including a football match), and awarded myself 12 out of 20 for ease of running (that needs to improve).
All in all a good week.
Coming up: 35 minutes at lunchtime tomorrow, football practice on Wednesday night, 35 minutes at lunch on Friday, football match on Saturday, 40 minutes on Sunday. I'm not traveling, so it may be doable.
Friday, 23 September 2011
Four steps forward, one step back
Between now and late February, I will measure my progress by how long I can run comfortably by the end of each week (mostly on Sundays). Each week I increase my target with ten minutes, starting with thirty minutes this week (done that twice already), but after each four weeks of cumulation I go ten minutes back instead of forward. With that rhythm, I will be doing 150 minutes (25 kilometers) two weeks before the Barcelona race, giving me the little bit of extra capacity I will need for finishing comfortably (and preferably in under two hours).
The ideal training week includes three runs, of which one increasingly long, one foorball practice session and one football match. In reality, I will drop bits almost every week to accomodate family life and work commitments.
But at least the spirit is back, thanks to my wonderful nephew Sebastiaan.
Between now and late February, I will measure my progress by how long I can run comfortably by the end of each week (mostly on Sundays). Each week I increase my target with ten minutes, starting with thirty minutes this week (done that twice already), but after each four weeks of cumulation I go ten minutes back instead of forward. With that rhythm, I will be doing 150 minutes (25 kilometers) two weeks before the Barcelona race, giving me the little bit of extra capacity I will need for finishing comfortably (and preferably in under two hours).
The ideal training week includes three runs, of which one increasingly long, one foorball practice session and one football match. In reality, I will drop bits almost every week to accomodate family life and work commitments.
But at least the spirit is back, thanks to my wonderful nephew Sebastiaan.
Wednesday, 21 September 2011
New inspiration
On Sunday, I met nephew Sebas at my mother's place. Of course we spoke about running; he's been pretty active in training over recent weeks. Half jokingly I challenged him to sign up for a half marathon early in the year. Barcelona came to mind, and a little browsing on the iPhone told me the race is scheduled for 26 February. One day later, Sebas texted me to say he registered!
I have signed up too. And to kick off he new training regime I need, I ran half an hour along Lake Geneva on Monday night. There was a light drizzle and a bit of sunshine, resulting in the most gorgeous double rainbow I have ever seen. Running suddenly became a lot easier.
On Sunday, I met nephew Sebas at my mother's place. Of course we spoke about running; he's been pretty active in training over recent weeks. Half jokingly I challenged him to sign up for a half marathon early in the year. Barcelona came to mind, and a little browsing on the iPhone told me the race is scheduled for 26 February. One day later, Sebas texted me to say he registered!
I have signed up too. And to kick off he new training regime I need, I ran half an hour along Lake Geneva on Monday night. There was a light drizzle and a bit of sunshine, resulting in the most gorgeous double rainbow I have ever seen. Running suddenly became a lot easier.
Saturday, 13 August 2011
Bad bad bad
Running things are not good. Not good at all. For about a month now, I don't succeed in running for more than 20 or 30 minutes. So I did not benefit from the holidays, in terms of extra training, and I had to forsake some nice races that were in my calendar.
The focus is now on the Brussels half marathon, on 2 October. Lots of work to be done for that one...
Running things are not good. Not good at all. For about a month now, I don't succeed in running for more than 20 or 30 minutes. So I did not benefit from the holidays, in terms of extra training, and I had to forsake some nice races that were in my calendar.
The focus is now on the Brussels half marathon, on 2 October. Lots of work to be done for that one...
Monday, 30 May 2011
Another Brussels 20k done
The race, as expected, was hard. I cruised for 10k at 6min/km, then collapsed, finishing in over 2h7m. It was rather hot, much warmer than was expected. High numbers of runners needed medical care; I saw two on heart monitors, many more lying down in the shadow with Red Cross staff tending to them.
But this year's edition was the best, at least for me, when it came to after-race care. Larry, one of CH's colleagues, has a great apartment with two balconies overlooking the finish area. I got to shower there and then was treated to good Belgian beers, nice BBQ food, and even champagne! CH was there, Sanna, Ellie, Soo... Quite a number of my favorite people.
It made up for a bad race. Next up, in terms of biggies, is the Zaventem half marathon very close to home, in mid-August. I have some serious training to do through summer.
The race, as expected, was hard. I cruised for 10k at 6min/km, then collapsed, finishing in over 2h7m. It was rather hot, much warmer than was expected. High numbers of runners needed medical care; I saw two on heart monitors, many more lying down in the shadow with Red Cross staff tending to them.
But this year's edition was the best, at least for me, when it came to after-race care. Larry, one of CH's colleagues, has a great apartment with two balconies overlooking the finish area. I got to shower there and then was treated to good Belgian beers, nice BBQ food, and even champagne! CH was there, Sanna, Ellie, Soo... Quite a number of my favorite people.
It made up for a bad race. Next up, in terms of biggies, is the Zaventem half marathon very close to home, in mid-August. I have some serious training to do through summer.
Sunday, 1 May 2011
Hard
Last week's 12k in Kortenberg was disastrous. Okay, it was hot and I started way too ambitious. But still, having to walk after 3.5k already and giving up altogether at the halfway point was pretty hard to take.
Yesterday's race in Veltem then was much better. I chose against the half marathon and for the 12k. With a schedule of 5:25 minutes per kilometer I was doing well; only in the last km I couldn't keep going.
So now I need three weeks of intense distance running, and one slow week, to prepare me for the Brussels 20k. The goal: finish in under two hours.
Last week's 12k in Kortenberg was disastrous. Okay, it was hot and I started way too ambitious. But still, having to walk after 3.5k already and giving up altogether at the halfway point was pretty hard to take.
Yesterday's race in Veltem then was much better. I chose against the half marathon and for the 12k. With a schedule of 5:25 minutes per kilometer I was doing well; only in the last km I couldn't keep going.
So now I need three weeks of intense distance running, and one slow week, to prepare me for the Brussels 20k. The goal: finish in under two hours.
Friday, 22 April 2011
Gearing up (a bit)
Yesterday's 11k training was good in that I controlled my pace and ended with a negative split.
Typing a sentence like this makes me feel I'm a running-version of a geek, but as I'm the only reader of my blog that does not matter even a tiny bit. Just as long as I still understand this lingo in ten years.
I'm not doing well yet on my goal for the year. The plan was to run at least three half marathons (including the Brussels 20k) in under two hours. Each, I mean. I'm at zero so far. My first big shot at it will be said 20k in, what is it, five weeks? Much distance training will be required.
Travel has not been helpful, or better: the full work schedules while I travel. I had a chance to get used to running in the heat in Dubai, but only did one lame half hour of sprints and tempo runs. I had a chance for altitude training in Addis Ababa, but again only time to put in one half hour of start and stop jogging.
Dedication is what I need, folks. Dedication. Can I take inspiration from Luc, who did his first marathon in 3:30 in Antwerp last week?
Yesterday's 11k training was good in that I controlled my pace and ended with a negative split.
Typing a sentence like this makes me feel I'm a running-version of a geek, but as I'm the only reader of my blog that does not matter even a tiny bit. Just as long as I still understand this lingo in ten years.
I'm not doing well yet on my goal for the year. The plan was to run at least three half marathons (including the Brussels 20k) in under two hours. Each, I mean. I'm at zero so far. My first big shot at it will be said 20k in, what is it, five weeks? Much distance training will be required.
Travel has not been helpful, or better: the full work schedules while I travel. I had a chance to get used to running in the heat in Dubai, but only did one lame half hour of sprints and tempo runs. I had a chance for altitude training in Addis Ababa, but again only time to put in one half hour of start and stop jogging.
Dedication is what I need, folks. Dedication. Can I take inspiration from Luc, who did his first marathon in 3:30 in Antwerp last week?
Sunday, 3 April 2011
Slack
I tend to have these bouts of demotivation for running after finishing big races. And so, after the double of Paris and Tervuren, I have been sitting on my bum and not put any significant effort in.
With the big one, the Brussels 20k, only eight weeks away, that needs to change. And as there is some travel planned over the coming weeks with reduced training opportunities, I have to make the most of my time in Brussels.
So I'm sitting at the computer, all dressed up, big mug of coffee downed, leverworst sandwich (with a slight touch of ketchup, yum!) eaten. Only socks to put on, belt with iPod, shoes, and I'll be ready to go.
Get up, stand up!
I tend to have these bouts of demotivation for running after finishing big races. And so, after the double of Paris and Tervuren, I have been sitting on my bum and not put any significant effort in.
With the big one, the Brussels 20k, only eight weeks away, that needs to change. And as there is some travel planned over the coming weeks with reduced training opportunities, I have to make the most of my time in Brussels.
So I'm sitting at the computer, all dressed up, big mug of coffee downed, leverworst sandwich (with a slight touch of ketchup, yum!) eaten. Only socks to put on, belt with iPod, shoes, and I'll be ready to go.
Get up, stand up!
Sunday, 20 March 2011
Lots of speed, not enough endurance
I finished the Tervuren 16k, a hilly run in the forest, in just under 1:30 (my target was 1:32). Average per kilometer is 5:38, against 5:57 during the Paris half marathon two weeks ago. So that's a major jump.
It could have been even majorer. After 10k I was at 52:15. That speed would have taken me to a time of about 1:23:30. But I could not keep going. A steep climb, followed by a steeper climb, killed my pace and after 11k I had to walk bits.
So what do I learn from this? That I am not back yet to the shape I was in three years ago, in my marathon year. That I need to train for mileage, before looking at speed again. And that I started too optimistically, maybe.
But then, the weather was great (my first short-sleeves run of the season!), the forest was magnificent, the roads and paths, mostly unpaved, were grand, and the crowd was superb (race volunteers, runners and spectators). I should be forgiven for getting carried away - before dropping like a brick.
Next up: the 12k in Kortenberg on Easter Monday. Aim: under one hour.
I finished the Tervuren 16k, a hilly run in the forest, in just under 1:30 (my target was 1:32). Average per kilometer is 5:38, against 5:57 during the Paris half marathon two weeks ago. So that's a major jump.
It could have been even majorer. After 10k I was at 52:15. That speed would have taken me to a time of about 1:23:30. But I could not keep going. A steep climb, followed by a steeper climb, killed my pace and after 11k I had to walk bits.
So what do I learn from this? That I am not back yet to the shape I was in three years ago, in my marathon year. That I need to train for mileage, before looking at speed again. And that I started too optimistically, maybe.
But then, the weather was great (my first short-sleeves run of the season!), the forest was magnificent, the roads and paths, mostly unpaved, were grand, and the crowd was superb (race volunteers, runners and spectators). I should be forgiven for getting carried away - before dropping like a brick.
Next up: the 12k in Kortenberg on Easter Monday. Aim: under one hour.
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