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.
Monday, 30 May 2011
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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