maandag 31 maart 2014

3 x mile repeats

Start 19.30
On the side of a building I passed on my way out of town on a further not so photogenic run.

zondag 30 maart 2014

30k Obsacle run

Start 6.20

This morning's idyllic long (30k) slow run along a recently discovered trailpath didn't quite work out how I'd thought it would. Started badly in that I slept really poorly last night. Had to get up twice to go to the loo and I heard the church clock striking 2 and then 3, so when the alarm went off at 4.44 I felt as if I'd just nodded off and really wasn't keen on going out.

Covered the 'known' 5 or 6 k to the start of the trail path. Ate my banana and started off. Soon realised that the grass was a lot longer than it had been a few weeks ago and that my feet were soon soaking wet. There were also dozens of paired gates with styles to clamber over spread along the way. Then a section of the path was diverted due to dijk repairs and I had to take a detour through what can best be described as a swamp. When I was at the furthest point where I'd planned to do an out and back I decided to take the alternative cycle route. I was of course by this time way behind any vague schedule I'd had. My back/shoulders were aching (I worried about this a bit till it was pointed out to me later that I spent a lot of last week sanding down a ceiling).

Anyway, got home in one piece. The sun was shining and I had a chocolate milk whilst dangling my legs up to the knees in the canal. (Coward's version of an ice bath...?) 

vrijdag 28 maart 2014

Yasso 800s

Start 5.10
Predicted marathon time....4:35:12

woensdag 26 maart 2014

Fastish 10k

Start 18.26

dinsdag 25 maart 2014

Frosty Dawn

Start 5.39

zondag 23 maart 2014

Buurt Bieb

Start 18.41

Actually ran a bit further as I forgot to restart the Garmin after a stop to read a poster.  Will maybe run that bit again on Tuesday morning to measure it and add it manually to the site.  Was on a mission to find 2 of the tiny neighbourhood 'libraries' in the town I'd read about.  Really just Bookcrossing drop off points under another name.  Found one of them and brought home 2 good books.

zaterdag 22 maart 2014

Winterdijk/Reeuwijk Dawn

Start 5.30

donderdag 20 maart 2014

Lamb with pears

Start 5.49

No bananas in the house this morning so took 2 small pears with me for my breakfast stops at 20 and 40 minutes.  Short detour into a woodland path on the polder run.  Saw a woodpecker (after hearing him first of course).  The trees ares still bare so it was easier to spot him than usual when they're just a disembodied sound hidden by leaves.  Also went through a rhodedendron path - must go back there in April/May when they're in bloom (probably earlier rather than later this year after the soft winter).  And the strange sight of a holly bush with lots of (dead? they were still green but with yellow edges) leaves surrounding it - I thought the idea of evergreens were that they didn't lose their foliage in the winter?
Running was slowed down in the woody bit but the rest was steady enough. Warm up at the start and then gradually picking up speed along the way. Second half faster than first half - trying to get my legs used to this idea with the aim of possibly achieving negative splits in the marathon in Beemster in May.  

dinsdag 18 maart 2014

Mile repeats in wind and rain

Start 17.43
New cushy socks kept my post long run blistered feet whole on this shortish, speedyish dusk run. (Photo later.)  600m sprint along the river in 3.05 (=5:18 min/per/k) then across the bridge and 2 x a faster mile, the first one with a headwind and the second one with wind behind me (6.36 & 5.57).  On the way home another 2 x mile laps with 400m recovery jog in between (5.58 & 6.27).  Strange how on Saturday I could keep up a 5.50 m/p/k average pace for 15k during the race, whereas today I couldn't reach this for even a mile when running alone.  Yes the running conditions were better then but there's still a lot to be said for race day adrenalin. Even for runners like me who aren't really racing anyone other than themselves.

maandag 17 maart 2014

28k Vlist

Start 5.45
No nesting stork this morning but a visible sunrise and a reasonable steady run.  For the first time in ages a blister on the top of my right big toe when I got back.  Too thin socks and I probably shouldn't have removed the hard skin on the side the other day. 

zaterdag 15 maart 2014

Plassenloop 15k

Start 13.15
 Cycled out to the start (about 8k I think) and collected my number, had a wee jig about as a warm up (hey, I count the cycling there as well...) and wandered up to the starting line. Along with a couple of hundred others I would think. All very relaxed. The gun seemed to go off before any of us in the middle of the pack realised that it was already time and we were off. 

I felt good and after the usual start where faster runners get ahead I settled down behind 2 women in pink tops who seemed to be going at a speed I felt comfortable with. Bit faster than my usual training pace (ok, a lot faster really but what I can maintain for a while at a push). When the road widened a bit I pulled up level with them and said that I suspected they were going too fast for me but that I'd like to try to keep up with them as long as possible. They laughed and said they were probably 'getting ahead of themselves too' but were feeling strong and had settled in behind the small group in front of us. After a while this group, obviously club runners who knew each other and were chatting away noticed they had a small 'tail' behind them and were saying that they should maybe get themselves a pacing balloon next time. We laughed briefly as we just managed to pant along behind their easy chatter and now and then one of them would ask if we were still there as we were so quiet. 

They were doing roughly 5.45 kilometers and I was surprised when we were almost at the halfway mark and I was still keeping up easily. Then at one point the 'leader' of our pack dropped out suddenly for some reason. Not sure what went on there, he wasn't in pain or injured or anything and later on near the end he passed me again saying 'You can fall in behind again if you want'. 

Anyway the group broke up a bit when he disappeared and one of the pink tops left her pal behind and went ahead. I was still keeping up a good pace and actually overtook a few other runners. Based on my just under 2.10 half marathon last month I'd thought a 1.35 for 15k was a distinct possibility. I'd have been absolutely delighted with a sub 1.30. I came in at 1.26 something! 

The weather was a perfect 11 degrees and the wind, what there was, was with us for a lot of the way, though the last 3k did have quite a strong headwind which slowed us down a bit. I remembered to press my lap button just after the half way mark and my first 8k was at an average of 5.45 and the last 7 at 5.56. So no negative splits and an average of 5.50 for the whole race. 

So all in all a great result for me. The occasional speed sessions I try to get into my more usual plodding runs are definitely paying off. 
Oh, almost forgot - today's Garmin hiccup is very odd elevation gain statistics. Usually my runs are between +4 and -4 (meters above or below sea level). Today they were apparantly swinging between +24 and -33... Nah, really that wasn't happening. 

donderdag 13 maart 2014

Garage Run + short speed session

Start 15.50
First 4.60k out to the garage in Reeuwijk where I'd left the car earlier.  Then later 2 sprinted straights along the river (3.11 & 3.13sec for 600m)

woensdag 12 maart 2014


Start 5.50
Good out and back to Haasdrecht.

maandag 10 maart 2014

Speed Session

Start 18.05
2 x 600m stretch + 1 mile at 'full speed' in between rest of the run.

zondag 9 maart 2014

Nesting Stork

Start 6.10

Out to the village Vlist along the river Vlist.
New fueling strategy: a dried apricot or a stick of honey every half hour.
Took a banana with me too to have after the warm up 20 minutes as I usually do on early runs when I don't eat anything before leaving the house.
Stork posed obligingly for me on his (her?) nest.

vrijdag 7 maart 2014


Start 15.00

donderdag 6 maart 2014

March hares and white herons

Start 6.35

Out to the path through the polder, which is now closed for the nesting season.  Retraced my steps when I discovered when I got there that one of my bottles had fallen from my belt but didn't find it.  

maandag 3 maart 2014

Floodlit sunset

Start 18.15

zondag 2 maart 2014

Carnaval & Appelcompote

Start 15.15