Winter season is over. Back to my retired status.

And back to my regular strength training for runners: upper and lower body every three days, core stability every day.

My first marathon ever completed.

I met some nice people at the starting area and chatted with them the entire marathon.

We walked at all the water points and I had to stop twice to pee.

I stopped halfway and greeted my family.

The crowd along the entire route was fantastic. A great experience and I had no problems at all.

My finish time? I have no idea.

I’m currently struggling with a painful knee. So running this morning was cut short, after already skipping Friday and because I don’t want to force anything. I’m doing some exercises, but I tried to make an appointment with a sport physiotherapist, but their website seems to be broken .

My fueling strategy for #MilanoMarathon looks like this:

Yesterday and today a drink mix.

Tomorrow: a drink mix and a bar.

Sunday: drink mix and two or three bars for breakfast.
Just before the start a gel and during the race a gel every five kilometers. From km 25 alternated with a caffeine gel.

If anyone has experience with the marathon and has a better alternative, I'd love to hear about it.

I just picked up my bib..

#MilanoMarathon: days -2

I went to the podiatrist yesterday who removed a piece of glass. I hope it doesn't cause too much trouble today during my 8,5km recovery run.

Milano Marathon: days -6

#hardlopen
#running #runnersofmastodon #MilanoMarathon

'Conditietraining vertraagt veroudering in het brein – en verkleint het risico op dementie'

"Dagelijks een wandeling heeft al veel voordelen, maar voor deze review richtten de onderzoekers zich specifiek op de voordelen van duurtraining zoals fietsen, hardlopen of zwemmen."

"Meer bloed naar de hersenen betekent meer zuurstof en voedingsstoffen voor het orgaan en daar profiteert de cognitieve functie van. Ook kan een grotere bloedtoevoer het krimpen van de hippocampus tegengaan, een cruciaal hersengebied voor geheugenfunctie"

"Het trainen van het cardiovasculaire uithoudingsvermogen heeft bovendien een remmend effect op inflammatie in de hersenen."

"ook wanneer mensen op latere leeftijd beginnen met trainen, zijn de effecten meetbaar. Ten slotte wijzen de auteurs erop dat zelfs een klein beetje lichaamsbeweging al enorme voordelen kan hebben. Met dertig minuten intensieve training per week neemt het risico op dementie al drastisch af."

https://www.medischcontact.nl/actueel/laatste-nieuws/nieuwsartikel/conditietraining-vertraagt-veroudering-in-het-brein-en-verkleint-het-risico-op-dementie

Today is a glorious day! Not only because of the weather (cold but dry with a little sunshine ) but merely because I did a proper trail run again for the first time since my accident (November 9th). Not counting the also glorious 'Chariots of fire'-try out on the beach a few weeks back. It felt great to be out in the woods again. Also testing my new running vest (Osprey Duro6) and the navigation on my #garmin Very pleased with the accuracy.

I'm starting to feel like running again. That's a good sign.

Definitief parcours bekend Jubileum editie Amsterdam Marathon: https://tinyurl.com/42z7rebh

Today I have a 20km LSD on the program, but I skip it because I have caught a cold and have a slight fever.

I don't want to risk having to cancel the marathon later, because I didn't listen to my body.

Long run 15km @ 6’20/km, 125m EG

This second 15km session today was very comfortable compared to the one this morning. This morning it was freezing cold while now it was a nice temperature.

During my runs I don’t look at my heart rate so I took a look now to see the difference between the two runs. This morning the average bpm was 116 while now it didn’t even go over 100 (avg. 97). I use a Polar H10 chest strap.

Track training at the running club again. After the warming up and some exercises the main course was 600 m and 700 m intervals. All in all it added up to 10 k. Now for a hot shower and something to eat.

A relative short run through the park today (7k). Trying out my new pair of Brooks Hyperion Max 2 (in lovely blue, green, bright orange colors). They fit pretty good, no pain or blisters and they make me a little bit faster (maybe…? At least today…). I’m starting to collect more shoes than my girlfriend . Although some of them are nearing the end of their life. So always a good excuse to buy a new pair .

Running along the beach feels like 'Chariots of Fire'.
A short 5k suggested bij Garmin was enough for today. Coffee and 'stroopwafel' waited for me in our holiday cabin.

Endurance run 12km @ 6’15/km, 132m EG

Working on the ski lifts from morning till night combined with marathon preparation is starting to take its toll. My legs feel heavy and it’s not getting any easier with a few tough weeks ahead.

I just finished the last fast intervals session. In the next few weeks, I'll be focusing more and more on my marathon pace (and maintaining it ).

15’ @ 6’00/km
5x 800m @ 4’20/km, rest 200m @ 6’30/km in between
10’ @ 6’00/km

First time in what seems like ages (actually it's since the beginning of November) run more than 10k. Last week I had the flu so on some days even walking was to much, now, in this wonderful scenery and weather, I feel good (tanananana), I féééél good!

During my run yesterday I felt a pain in my calf during an all-out sprint (after doing four similar sprints, up and down a hill). Enough pain that I couldn’t continue. Maybe I did too much in the last weeks. Right now it’s not painful luckily, but still a bit sensitive. I can feel it pulling a little bit when I jog. Doing some calf exercises at the moment, hoping this will solve the issue. I might only go for a very short run tomorrow .

#introductie

Ik ben niet nieuw op Mastodon, maar wel met een eigen instantie. Hashtags die ik momenteel volg:
#Drenthe
#Groningen
#wandelen
#hardlopen
#fietsen
#FCGroningen
#Eredivisie
#MotoGP
#openstandaarden
#boeken
#lezen
#HomeAssistant