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
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#hardlopen
1 post1 participant0 posts today
'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."
www.medischcontact.nlConditietraining vertraagt veroudering in het brein – en verkleint het risico op dementieHoewel veroudering uiteindelijk onvermijdelijk is, kan duurtraining het verouderingsproces in de hersenen op talloze verschillende manieren vertragen. Atefe Tari e.a. maken de onderliggende processen inzichtelijk in hun review in The Lancet, waarvoor ze de resultaten van 89 recente en invloedrijke studies evalueerden.
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
RunningPlus.nl · Definitief parcours bekend Jubileum editie Amsterdam MarathonOntdek het definitief parcours van de Jubileum editie van de Amsterdam Marathon, met een recordaantal deelnemers en speciale evenementen.
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 
.
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
I received an email from the Milano Maratona organization with a picture of the official medal. Truly a showpiece. An extra motivational boost to finish. 
Upcoming events:
06 April 2025
Milano Marathon
03 May 2025 Milano10K (10km)
28 September 2025 Monza21 (Half Marathon)
23 November 2025 Milano21 (Half Marathon)
Race day. Bergamo21.
I’ve set my power range from 253W to 266W and wanted to average 258W.
The first 6km it was so crowded that I couldn’t hold my pace to this range. After this the crowd slowly began to dissolve and I could start to stay in my power range.
I don’t know yet what my official time is, but I clocked 1:47:42. Given my poor preparation I’m happy with this result.
21,1km @ 5’08km, 100m EG
2025 starts with hopeful visit to the physio. Healing of the arm is progressing slow but steady (kind of like my running pace ). Still no running this month 
, instead walking (outside 
) and weekly indoor training at the physio. Mobility is getting better, I can use my arm indoor with a little caution. Hopefully I can start running again before my birthday (which is in February).