Running

I did my third long run in preparation of a marathon on November 28, 2021. A marathon under 4 hours is feasible, as is one under 3h45'. The reason it was so much easier this time is that I ate more protein for recovery. It did wonders, slept like a rose, woke up ready to go! 🏃

I suppose today will be a show of strength of character, as with a very tired body I’m going to run a 10 km race in Utrecht, the Netherlands, called Maliebaanloop. It’s 4+ hour of travel for a 50 minutes 🏃 race. I expect to be exhausted when I come home.

I’m doing a kind of dress rehearsal for a marathon, by doing a 32 km long run today, 10 km race tomorrow. I didn’t sleep well, woke up at 4:30 am, for a run starting slightly before 7 am, in the dark. The sun’ll rise after 8 am. To say I’m nervous is an understatement 🏃

I believe this lovely 😊 flower is called Policeman’s Helmet in English. I saw it today on my run and stopped to make a (live) photo. 🏃🌸 🌱

Commenting on Strava instead of a thumbs-up takes a lot more time, especially because I want it to mean something, and have to dig into an athlete’s history. I personally don’t fave anymore, because I now see it as bookmarking in public, no longer as a sign of encouragement 🏃

According to both my calculated fat percentage and BMI I’m no longer overweight, nor obese: 75 kg, 1.74 m. 🏃 Good position to be in for my upcoming marathon, November 28. I lost 18 kg (40 lbs), or half my body fat mass, in 17 weeks.

Found this beauty alongside a bike path on my 🏃 Already yesterday, but I forgot to take a picture then, awestruck as I was 🌸 I’m told it’s an evening primrose.

Had to share this one from 2008. Numbers 1, 11, and 111! You don’t get to see that very often in a running road race. 🔢 🏃 Also, total toddler 👶 cuteness there.

I jogged 🏃 around a nearby artificial lake, called Binnenschelde, after the nearby river Scheldt. It was peaceful and quiet, and I greeted many fellow runners and hikers. Some had isolated themselves with headphones, obviously not interested in nature sounds💨🍃🦢

I was in a good mood when I left home for a long slow distance run. Nothing wrong with being positive about what’s to come. It turned out even better than I expected. So, apparently, I wasn’t positive enough. Lesson learned, be ecstatic before each 🏃 Anything less is undeserved.

Running in a group of 🏃 🏃‍♀️ between the heather just before sun set.🌳🌅

While 🏃 17 km I went underneath my personal honor gate. Well, in my mind, anyway.

Decided to run urban, because I can 🏃

Currently reading: Racing Weight Cookbook: Lean, Light Recipes for Athletes (Racing Weight Series) by Matt Fitzgerald CISSN 📚🏃

While talent accounts for > 65 % of a 🏃 marathon time, age > 25 %, I can’t influence any of that. Of the changeable factors most beneficial is a 🏃 weight. Going from obese to healthy weight accounts for 7 %, much more than other factors, for me, 4 instead of 5 hours. 15 weeks.

Preparing for a marathon on one’s own is quite demanding, especially planning the test races, and modifying the training schedule. I can now really appreciate having support from others more experienced than me, and why some runners pay for that if they can afford it🏃

I joined a sponsor run, promising to run 250 km between today and a month from now. There’s collecting money as well, plus wearing a t-shirt I don’t yet have. We’ll see how that goes. Anyway, after a long warmup, I did a tough LT training for my VO2max. Yeah, tough! 🏃

Early bird has the worm, I suppose. At a leisurely pace of 7:15 min/km (11:40 min/mi) I did a recovery run through the nearby township of Zuidgeest. It was lovely to run in 15℃ (59℉) on half asphalt, half dirt road. After 68 minutes I was back home, refreshed and alert. 🏃

Last run for this week, 21 km (almost a half marathon distance), slow and easy in 2 h 20 min. I wanted a steady pace, no muscle soreness, nor tiredness afterwards. I got two of those three; still tired afterwards. It’s 16 weeks to go before M-day 🏃

I went from 33 to 31 percent body fat in one week by limiting my diet to one healthy warm meal per day, lots of low-caloric fluids and 31 km of running. I need to go to 18 % to prevent hitting the wall in a marathon race, having to walk the last 10 km of the 42 km distance. 🏃