Running
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Seeing how much easier it feels to train consistently at 60 km/week (37 mpw) π compared to a few months ago, I feel confident enough to start training for a marathon on November 28. My main goals are β not getting injured during prep, and β‘ finish within 5 hours, the cutoff.
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On the Straight and Narrow π (and so π ssllloooowww). It certainly isn’t Strava-worthy (read: show-offish).
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This time not a run-walk-run, but a genuine long slow distance run of almost half marathon length. The last few kms felt really hard. π
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A ππΆπ of 17 km. I was quite stiff in my hip muscles afterwards, so I did some extra exercises to loosen those. Again, a wonderful run in a beautiful environment, although the latter is in the eye of the beholder and the former mostly in my experience.
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This morning’s π in photos instead of stats.
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π 19 km run-walk-run in 2ΒΌ hours. That long straight cobblestone road was mind numbing, but I did it! Stretching afterwards felt better than usual, because that’s what cobblestone does to a runner.
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Two months ago I needed two full days to recover from my π Now barely a full day, though I felt more tired after my π than I usually do.
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π 10 times 200 m, with 200 m recovery as intervals. Afterwards, I saw my β‘ drop to 45 bpm. Must be the anticipation of being π later in the day. It also used to happen on days I ran an important race: less appetite, lower heart rate, and a deep calm.
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I’ve run over a year with my current π shoes, obliterating the 1000 km limit I set for it, based on previous experiences. The support is completely wrecked, and I could as well run barefoot. Stillβknock on woodβI haven’t been injured in all that time, which is astonishing.
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I did my longest RWR π since a long time, and part of it on new (to me) terrain. Of course, I got lost, a bit, so the expected 16 km became 17 km, and I’m dealing with itches from brambles and nettles I encountered on a rarely used path. π it started to π§ after I was back π
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It’s probably smart to check with superior π if one isn’t sure if one is really tired or just playing tired out of laziness π₯± I find it hard to sense the diff. π
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If I exclude walk breaks, I ran on average 6:24 min/km. 10 kph now seems almost doable for a 15 km π at easy pace.
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Time for my weekly interval π training. This time 10 times 200 m (200 m recovery), at an average pace of 5:06 min/km. I felt I could’ve done 5 more, easily. Baby steps, though. Who knows, perhaps in August?
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Today’s π was relatively long, 15 km. As part of it, I did 9 times (900 m π: 100 mπΆ), which an average π pace of 6:36 min/km. Because of my orange t-shirt, someone felt the need to say the Dutch are out of the running, so wearing orange is no longer necessary π€
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It seems my cautious approach to π is starting to π» π Not only could I run 9 km in 62 minutes, I also ran 1 km in 5:35 min, in an attempt to train my lactate threshold. Now my π has been brought forward by 6 weeks (because of new variants?), I’ll be able to run in a group sooner.
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I forgot to post about yesterday, when I π the full 15 km without walk breaks. This was a while ago. I even had one kilometer running 6:38 min/km, or 9 km/u, while still having an “easy pace” heart rate. On the photo is a deer, which you can barely see, but it was there.
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I have given blood to Mother Earth (I fell) while running. When I started I already felt unsteady, not quite awake. After the fall I was very awake and somewhat bloodstained. The rest of the run went without incidents. My only worry was if I had enough bandaids at home. π
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Todayβs ππΆπΌπ (900 m : 100 m) went surprisingly easy. Also special was that at some point there was no traffic in sight, while around 4 pm itβs usually pretty busy with commuting cars. Didnβt last long, though.
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I thought my body deserved an interval training for my π It’s an acquired taste, I believe. I ran 200 m pretty hard, eased down 200 m, and did that five times. I needed 4:56 min for that fast-paced kilometer.
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π with 23β in the shade was a challenge, so I did, again, ππΆπΌπ 9 km (900 m : 100 m). It was very traffic-heavy with commuters, who either arenβt allowed, canβt, or donβt want to work from home. Luckily, where I crossed the road motorists must let non-motorists go first.