Author: ignace_s

Runner // 1987 // Proud To Be A Scout // Software Developer

Counting Down To My 6h Race!

Nerves are rising, mileage is dropping and I’m eating carbs carbs carbs, I guess this can only mean one thing: it’s TAPER TIME!

Monday I did a slow run from an hour and I’m planning to do the same tonight, Friday a small half hour and Saturday is game time!

6h of running a 2km lap and hoping I manage to do it at least 33 times!

Writing this down already makes my heart pound, hope Saturday I can keep the adrenaline to a minimum ๐Ÿ™‚

 

Running100kAWeek

Running 100k A Week

In order to optimally prepare for my 6h race that’s coming up I felt I had to step up my game and run more distance per week.
Feeling comfortable with 100k a week was the goal to achieve, but never before having run 100k in one week, this was somewhat challenging.

For me it was a somewhat magical line, that’s why I want to share my experiences with you all.

Make sure you do it in enough runs

Don’t go out as a madman and keep on running until you practically collapse so you only have to do three runs for making it to 100k.
There are seven days in a week and with the rule of thumb of ‘the long run = 1/3 of your total week’ you can even have a rest day (or two) if you plan properly.
I commuted by run to work and easily could go for a 20k a day without really tapping into my family time.

Rest afterwards

Afterwards being the week after.
Especially after breaking the barrier a first time you’ll feel tired. No problem, take a calm week and go back to your comfortable week distance.

Don’t overdo your long run

Sort of covered this in the first point, but don’t go out and suddenly do a long run that’s double as long as your normal long run. Your system, joints, muscles just won’t take it…

Skip the interval/high intensity for a while

70% of my runs were in my lowest heart rate zone (~60% max heart rate), the rest was one zone higher (~70% max HR).
I steered clear of intervals and high intensity for a while, because tomorrow and the day after and the day after … I needed to go running again ๐Ÿ™‚

Listen to your body, as always!

I cannot repeat this enough in all of my “advice” posts.
Listen to your body! Always!
Pain is bad, not just an annoyance.
It’s normal to feel stiff or sore, but pain (stabbing, constant, …) pain is a clear signal that you’re not ready yet.Trim down for a while and try again.

It’s more than running alone.

Once you’re at the point of 100k a week you should know that your body benefits from more than running alone.
Clean, healthy eating and a decent amount of sleep (~+1h per week for every 10km) is paramount if you run distances and as frequent as this.

Make it your new comfort zone

This was my goal, feel comfortable running this much so it doesn’t feel like “having to”
At some point I ran 300k in three weeks and yes my body needed rest after that, but every day I went for “just another run”, which felt nice.

 

Did you break 100k a week? Was it as much planning for you as it was for me?
Or do you have another ‘mental barrier’ that you want to break in one week someday?

Evaluate

Goals For 2015: Halfway Evaluation

Hooray July! Welcome summer!
We’re halfway through 2015, so it’s time for an overview of my goals for 2015.
3 months ago my quarterly evaluation could be better so let’s see if it’s already better.

2 ultra distances RedCross
Nope, not even one ultra yet.
At least, not in a race. Furthest training has been 46km, so technically I’ve done an ultra already, but I’d say it doesn’t count.
Next week will be my 6h race, so first one is definitely covered!

+2500km of runningRedCrosscheckmark

I have not yet covered 2500km, but I am ahead of schedule, so I’m hopeful.
I should have done 1250km by now and already covered 1476km, which meant I’ve done a whopping 1020km since April ๐Ÿ˜ฎ

Break distance record (currently ~57km) RedCross

Nay, let’s keep them fingers crossed for July 11

Break duration record (currently 5:51) RedCross
See above ๐Ÿ™‚

Nice-to-haves:

  • PB on the 5k RedCross
  • PB on the 10k RedCross
  • Marathon under 3:20 RedCross
  • Run a nice trail just to enjoy the scenery (chance is, I’ll already get this at the end of January) checkmark

I did the last one with Trail Du Mont and will do it again with Trail Des Fantomes in August.
Funny thing is that ‘PB on HM’ is not included above, but I did achieve this already this year...

 

So how are your Goals going for 2015? Will you make it or do they need some adjusting?

RunCommute Beach

No More Heavy Weeks

Pfiieeoouuuwww…
That was basically my feeling after my Saturday run.
The last 100k week before my 6h run July 11th and I’m not really sad about it.

I felt like I was reaching the verge of overtraining: Constant tired, not really feeling like running, massive hunger all the time, …
So it seems it’s not a week to early to end my heavy weeks.

Three weeks before my race and I plan on doing 2 weeks of 70k (both in 3 runs, so plenty of rest days) and the last week will be tapering (it’s a must ;-))

I have some nice runcommute pictures of last week I wanted to share with you to start this week.

RunCommute Beach
The Beach I run by going to work, if I’m able to do some extra distance
RunCommute Harbor
The harbor I pass nearly every day
RunCommute Fisher's Monument
The Cross put there for all the fishermen stayed on sea
RunCommute Containership
Sometimes I’m able to see the massive containerships being (un)loaded

Week Recap & Preview

So last week was my rest week.
I “only” ran three times for a total of 70k.
But somehow I feel like my body is catching up with my heavy weeks from before last.

Since April I’ve been building hard towards my 6h race and I feel like my training is really working, yet it’s starting to get heavy as well. But hey, you don’t get better by doing all easy runs…

Strava April
April recap of my weekly trainings (mind you, its kilometers!)
Strava May
May recap of my weekly trainings (mind you, its kilometers!)

StravaMay

So last week was:

This week I’m planning my last heavy 100k week, but I’m guarding my tiredness, so it could be my schedule gets changed during the week…

  • Monday: 20k Z1
  • Tuesday: 7+13k Z1 commute
  • Wednesday: 21k Z2
  • Saturday: 40k

Right now I don’t feel my body can take another 40k run, so that one really hangs in the balance.
On the plus side, that would be my last +30k run before the race itself on July 11!

 

Are you planning ahead? Easy week? Heavy week?
Either way: loads of fun to you all ๐Ÿ™‚

CommuteToWorkAfter

Commuting On Running Shoes

I’d like to offer a first evaluation of my time commuting on running shoes.

The first week

I was not properly organized, which meant I had to start with what I had “in stock” around my house.
So I took my 20l hiking backpack and packed it with all my clothes, towel, soap, shoes, lunchbox, …. Put on my running clothes and shoes and off I went.

First impression “this is awesome, I’m running to my work, FFFRREEEDOOOOM!”
Second impression “This backpack is not OK for running to my work”.

Second day I tried pushing everything in my trail backpack that holds my camelbak. Waaay to small.

So although running to work felt like a good idea, I soon realized that preparation is everything (isn’t it always…)

 

General preparation nowadays

I bought a new backpack at Decathlon that was suited for long trailruns.
I think I’ll write-up a review some day for it, because it suits me pretty well for my needs.
The biggest plus about it, is that the band around the waist is with velcro. Why didn’t anyone think about this earlier!

Along with the new backpack I decided to leave an extra pair of shoes and one of my older jackets at work. I do not need these during my run and as I have a desk job, it’s ok it’s one of my older, more worn, jackets.
This way I could free up some space and my was my backpack more than big enough for my needs.

CommuteToWorkBefore
All of my stuff I need layed out.

I also have a small towel with fast drying microfiber which is just big enough for a quick shower at work.

Then it’s just rolling everything neatly in a roll and start filling the backpack.

CommuteToWorkAfter
Everything neatly rolled
CommuteToWorkBackpack
Still got some space left

The Dangers

  • My running form seems sloppier with a heavy backpack. It’s not rare I end up with stiffness in my lower back. That’s something new for me that I can work on.
  • The weather is unpredictable… Running to work is running home as well. Weather can change a lot during the day. I don’t really mind, but your clothes could end up wet…
  • Running too much.
    I had a sense of new found freedom and upped my weekly mileage too much in the first week. I needed to restrain myself or I knew it would be too much for my body.

The Big Advantages

  • Sense of freedom. You step out of the office and have an instant feeling of being liberated.
  • Easy way to get your weekly mileage up.
  • You run new routes

If you have any questions whatsoever I’ll be more than happy to  answer them.
Hit me up in the comments or info@tellemaboutrunning.com

May Was The Best, On To June!

349k oh wow …
Best running month ever! No really, I do not talk about the feeling per se, but number-wise it’s definitely my best month ever!

May2015Endomondo
My last months in Endomondo

I’ve picked up running around February 2013 and before May my maximum distance was 324km in September 2013.

Now I’ve not only broke my distance-in-one-month record, but I’ve managed to run +300km 2 months in a row.
You can imagine how happy (and tired ;-)) I am right now!
Chance is I’ll manager +300k in June as well, but a lot depends on how my body will cope with 3 weeks of heavy training (this week being 3 out of 3)

Have fun in June, I hope you all will see a lot of sun this month!

MonthlyLinkLove

Link Love May 2015

As Iโ€™m spending more and more time on blogs I sometimes find some really nice blog posts that Iโ€™d like to share with you all.
Most of them are running related, some of them are notโ€ฆ

Some posts
Why I Started Running part two
I’m just a sucker for origin stories ๐Ÿ™‚

Grins For Life
Wings for life had to be covered this month and it’s an inspired post.

Running Pet Peeves
Yes, I too hate punching holes through my clothes every race again.

Some tweets

Enjoy your weekend!

BronzeIAULabel2015

I Signed Up For My 6h Race!

As some of you might have noticed already in the right sidebar, my next race will be 11 July.
It will be a 6h run in Aalter on an official course of 2km measured by the IAU (Internation Association Of Ultrarunners)
Now that my heavy weeks are going well and I am confident (*knocks on wood*) that I will stay without injuries until then, I finally signed up officially.

6uurAalterParcours
The course in sky view

I’m heavily training for this as I want to break my distance record (~56k) as my duration record (5:57) on this.

I reckon it will be somewhat mind numbing at some points, but I see it as a big training for my ultimate 100k goal. The mind needs training too.

So wish me luck in the last weeks to stay injury free and I hope to do a nice recap with a massive runner’s high the week after July 11 ๐Ÿ™‚