My morning route has been extended by 30 minutes by 🏃 strength and mobility exercises. Like coach Kyle Kranz says:

Every day should be hip-day.

That’s the body part, in case you wondered.

I can see from the graph that body weight and resting heart rate have a relationship. As I lost weight (93 - 85 kg = 8 kg), my resting HR dropped (60 - 48 bpm = 12 bpm) in just 3 months. To me, this is encouraging, as a sign of increased fitness. I’m still overweight, though. 🩺

I’m temporarily back on Strava, just because I’m preparing for a marathon later this year. After that, it’s probably lights out again for me (read: disconnect Garmin Connect from Strava). I did prune who I follow, though, to keep me sane. 🏃

Second week running in a group of about 20 athletes of varied levels. This time I was the fastest, and much faster as well. Felt great. My regular group has some who are much faster than me. I’ll be joining them in September. 🏃

Currently reading: Het Geheim van Hardlopen by G. Vroemen, J.C. van Dijk, J.G.W. van Megen 📚🇳🇱

I totally underestimated my running speed in this LT training session. I thought 10 km was enough, yet needed almost 12 km. I ran almost 14 km at 6:13 min/km (10 min/mi). I need to reconsider my 15 km race pace. 🏃

Gardening takes more effort than I expected. Vegetable gardening ten times more, it seems. Removed the (unproductive) strawberry plants that turned into weeds through (my) neglect of tending them. 🌱

I did an interval training, 5 series of tempos over 100, 200, 300 and 400 m (interval 100 m, series interval 400 m). The graph shows my watch’s recorded running data. The target pace for the tempos was 5:15 - 5:30 min/km (8:27 - 8:51 min/mi); actual paces were faster, though. 🏃

I suppose I should be proud to be part of the open Web, especially if I’m paying Wordpress almost €70 a year for ad-free hosting and (especially) a domain name. So I expressed the pride as follows on my English language About page of my Dutch language blog—without the ❤️

I’m seeing so many runners I know personally who stopped blogging 10 years ago when they discovered Facebook. Now their activities are invisible, unless you use Facebook. Such a pity, throwing away blogs for convenience. When FB goes 😵 so will their messages and proud memories.

Google Sites classic is going away, and it offered a conversion to its new version. In my case, it failed. So I had to grab the HTML text from the source code, and edit it by hand into markdown. That goes to show that HTML is not future-proof. Done on my iPad. Page is now on WP.

A Howdy notification from Wordpress:

These plugins are now up to date:

• JSON Feed (from version 1.4.1 to 1.4.2)

Thanks @manton

Major 🏃 effort (for me), 23+ km long slow distance run around Air Base Woensdrecht. It was my longest continuous run since 2018. The last 5 kms were brutal. Next weekend 2 km more.

I accidentally deleted a workout from Garmin Connect (GC). Luckily, it was still on my watch, so I grabbed my (powered) USB camera connection kit and dragged the .fit file right into the file upload section of the GC website, by putting Files and Safari side-by-side on the iPad.

I did 1 series of body core strength exercises (sets) for 🏃 It was so hard! I should work my way up to 3 series over the next months, which is the required minimum 😅 twice a week. Next one on Sunday. I’m so out of shape 😕

My first time running with a group since 9 months ago. It was as tough as I wanted to make it. Maybe I overdid it a bit. 🏃

I had an app installed with what I thought were canned mansplaining jokes, which turned out to be one of the developers trying to be funny at my expense. I asked to have my account canceled and I deleted the app. So many bad apps on the Apple App Store, it’s unbelievable!

Now my Garmin Forerunner 235 watch is reaching its end-of-life, I’m starting to explore its functionality more thoroughly. Unlike in 2016, running plans are now free (pretty good BTW), and you can now add your own runs to your calendar. I’m not sure when the change happened. 🏃

Seeing how much easier it feels to train consistently at 60 km/week (37 mpw) 🏃 compared to a few months ago, I feel confident enough to start training for a marathon on November 28. My main goals are ① not getting injured during prep, and ② finish within 5 hours, the cutoff.

Today I’m fully vaccinated against COVID-19. I need to remain careful, but at least I’ve reduced the risk of being hospitalized or die. Still, I’m experiencing a great feeling of gratitude towards all scientists who made this possible and joy from hope for the future. 💉