Tuesday, 22 August 2017

2nd try || Training for the Amsterdam Marathon || 9 weeks to go

Monday started with a 5k run, short but sweet. Tuesday was my regular yoga session, vinyasa. Where I sweated through many a vinyasa plank. 
Wednesday was a rest day, and then Thursday I ran through the most amazing sunset over Amsterdam for 8K. Is that pick sky not super inspiring and motivating to get outside?
Friday I smashed out a 20 minute HIIT workout I found on Youtube. And I finished the week off with a 20 K run, through Amsterdam, up to the North and through the fields near Ransdorp.
And back to Monday! Swimming for 30 minutes in the medium lane, brought my heart rate right up. 
Tuesday I was back to my Vinyasa yoga and Thursday I was off to Bristol for the UK Barista Championship finals, sitting on the Tamper Tantrum panel. And we did a lot of walking. A. Lot...

Also...just 9 weeks to go...that is scary!


Monday, 7 August 2017

2nd try || Training for the Amsterdam Marathon || 11 weeks to go

What a hectic couple of weeks it has been. The days are flying by, and as I wrote down 11 weeks to go, I had a little panic attack...just 11 weeks to go? That's officially less than 3 months! Let's recap the last two weeks. I went for a 5K run on Monday two weeks ago. Taking a day off on Tuesday and back to vinyasa yoga on Wednesday. On Thursday I had an interview with a coffee magazine, so that was my day done. I did spend some time walking through Rotterdam. And finally I moved my long distance run to Friday as I was flying off to Lima, Peru on Saturday. It was a lovely run, 18K through the East of Amsterdam. I split it into 3 sets of 6K, taking some energy gels after every set. Overall I was able to keep a stable speed. Then from Saturday till Saturday I was in Peru! It was an amazing trip where I travelled to the North, to the regions of Cajamarca and Amazonas to visit coffee producers. And although I spent some time climbing steep coffee slopes in the mountains, I mostly sat in a car all day. So time to step it up again this week!


Sunday, 23 July 2017

2nd try || Training for the Amsterdam Marathon || 13 weeks to go

Monday, I woke up at 6 am. Which is absolutely ridic for me. I am a notorious sleep-in-er. But I went, I got up, and I biked off to a hot yoga class. I've been to a hot yoga class before, and I have really not enjoyed it. It was too warm, too busy, too clingy and honestly a little dirty. But this time I went to a new yoga school, Equal, on the Middenweg in Amsterdam. It was sweaty, dripping from all of my pores. But it was grand. Best feeling ever. Will probably repeat. Tuesday, I wanted to go to my regular vinyasa yoga, however I did not. Because migraine. Wednesday I still was not on top of my game, plus it was 30 degrees Celsius outside. I did go to a yin yoga class on Friday, stretching everything out. And then Saturday I went for a 10K run through Diemen. I closed the week off on Sunday with a half-hour walk along the waterfront near my house. So all in all, an okay week. Next week, the long distance run will be an 18K...not looking forward to that yet. So I will need to put out a neat route, so as to inspire myself.

Sunday, 16 July 2017

2nd try || Training for the Amsterdam Marathon || 14 weeks to go

I had a lot of fun this week. On Wednesday I had dinner with friends. I made my home made whole wheat wraps, filled with all kinds of delicious, from minced beef with corn, to black bean salsa, and fresh tomatoes and bell peppers. On Thursday I had dinner at my mum's. And then on Friday I had a BBQ party with my colleagues plus partners, hanging out side all day, enjoying the beautiful weather! Alas, that also meant that, as I'm usually late to rise, late to run and exercise - meaning I only move my ass in the evenings-, that I did not do that much of movement this week. Ups....All I did was some vinyasa yoga on Tuesday, and then Saturday I went for a 10K run one way and a 10K bike ride back. It was a beautiful run though. Past the Flevopark, along the water. Two bridges, which I took in stride and then I nice 1 K through the North of Amsterdam, along fields and meadows filled with cows. Oh, and I cleaned my entire house on Sunday. On a week like this one, I think that counts...right?

Sunday, 9 July 2017

2nd try || Training for the Amsterdam Marathon || 15 weeks to go

It was a short workout week, due to a thunderstorm and some dinner parties. Nonetheless I got some good workouts in. 
Inspired by Sarah's Day, I'm trying to add different types of workouts to my weekly exercise.
Trying to sweat, trying to tone, getting outside to do activities and having a challenge.

This week started off with a 6K run on Monday, where I ran through Diemen, trying to find beautiful green stretches that were not paved. 

Wednesday was a tone day, with a one-hour-and-a-half vinyasa yoga workout. And while thunder and lightning was keeping me from running outside for an interval training, I spent the evening with a HIIT workout.
And then Saturday I spent 14K outside, running along the Amstel river to the centre of Amsterdam, running back past Artis, the zoo, and finally ending up in the beautiful green Flevopark.

Sunday, last day, I still want to do a challenge. I'll probably see if I can run up some stairs a couple of times. 

Sunday, 2 July 2017

2nd try || Training for the Amsterdam Marathon || 16 weeks to go


16 weeks to go...

Monday I went for a 30 minute run. And it took a lot of willpower...for the work day was long and stressful. I did not leave the office before 18:45. But knowing that a run would help me put some dopamine against the stress and irritation I was feeling, eventually helped me pull that door closed behind me and got me on a 4.5km run. Blazing through the streets with 2 Many DJs blasting in my ear, using irritation as fuel...until Spotify changed the game by suddenly skipping to Bob Marley's Don't worry about a thing, and I realised, that I shouldn't have a too emotional of a reaction. All bad things will pass. Everything will turn out allright. 
My calves felt extremely tight after all that energy, so I ended with a foam rolling session.

Tuesday, Vinyasa Yoga day! I try to get at least one yoga session in a week. I enjoy Vinyasa because it's a perfect balance of strength and stretch. It helps me align and straighten out, find my balance. But it also strengthens my core, legs, shoulders and arms.

Wednesday I tried something new: calisthenics. Calisthenics, for those who do not know, is a form of body-weight training that uses your own body as a weight. It's intended to increase not only strength and muscle, but also fitness and flexibility trough movements of pulling, pushing, bending, jumping and swinging from bars and rings.
It was given in this old industrial hall, which have it a real rugged feel. And of course, this one week I went, they did an extra intensive training....Where they not only focused on strength, but on endurance. Meaning, where they usually do 3 rounds of 12 pull ups, it was 3 rounds of 20. And where they did 3 rounds of 12 push ups, it was 80-120 push ups in total (see how you get there, just as long as you get there). Needless to say, I was sweating in all sorts of places and for one hour barely had time to catch my breath. Nonetheless, it was heaps of fun. The atmosphere was good and all the people there were really kind, helpful and encouraging of each other and me, the newbie.
But...the muscle pain, is so, so, so horrible. The next day was fine. No real issues. But Friday and Saturday where horrible! I could not stretch my arms for the life of me.

In order to help stretch my muscles I went to a Yin Yoga class on Friday and spent most of Saturday foam rolling my arm muscles.

Sunday was a day filled with garden work, and I closed the week off with a walk.


Sunday, 25 June 2017

2nd try || Training for the Amsterdam Marathon || 17 weeks to go

After two weeks of totally bumming out of running -seriously it's too hot here right now- I decided enough is enough. It was time to dig deep and find a new type of willpower to make my body healthy, slim, strong and marathon ready.
Especially after an aunt calling me out for becoming more 'sturdy'...what does that even mean?

Monday I ran 3 kilometres In the dying heat, which in the Netherlands is about 28 degrees Celsius. Although it was evening, I tried to follow the trees as the sun was still blaring down.
After, I spent 15 minutes on legs and 10 minutes on abs in a HIIT workout form. Talk about breaking out a sweat! Dripping all over the floor!

Tuesday was Vinyasa yoga day. Starting the workout with a good old meditation and slow stretch, working up through loads of moon and sun salutations and almost to many high planks and Vinyasas.

Wednesday. We had a goodbye dinner for a colleague at work. It was a lot of fun. I did not do any workout other than my daily bike ride to and from work.

Thursday my body felt really tired and my bones kept cracking and my legs ached. I was not feeling it.

Friday was a little better. I decided to do a slow yin yoga stretch via YouTube. Getting ready for a 10k run tomorrow!

Saturday: and so I did that, a 10k run. It took some convincing to get up early to avoid the heat. When I woke up our cat Luna was snuggled up against me purring away. After some cuddles I got up anyway, and stepped out into the rain. Hashtag goals achieved!

I finished the week with a nice 30 minute walk on Sunday.

--- --- ---

Next week more running, more yoga and a calisthenics class?

Sunday, 2 April 2017

Back at 10K

Today I ran for 70 minutes. The sun was shining. There was a soft breeze. I ran my way down the Amstel river, past row boats, big white farm houses and past gorgeous green fields. The road was filled with runners, bikers and old men fishing. 

It has been a struggle getting here. The past couple of months have been extremely busy and filled with travel, making getting out there and running a challenge. I travelled to Addis Abeba, Nairobi and the Nyeri region of Kenya in January. Then off to Athens, Greece in February to judge their coffee competitions, only to fly out again to North Carolina a couple of days after getting back from that. Then in March I was in Belgium for the weekend for an other coffee competition. 

All this travelling has been hard on my knee, especially when flying. And so I have had to skip some training sessions. And I do feel the knee being a little bit more unstable when running longer than 30 minutes. However, overall, it's been great and the legs are doing fine!

I started doing some private pilates lessons, which have strengthened my core stability very, very quickly. It's quite expensive though, so I might have to find some other activities for the core the next couple of weeks.

As of tomorrow, the training towards 22K starts. As we are increasing the mileage, less sessions can be missed. Wish me luck!

---

So how am I getting to 22K? I combined some training schedules I found online.

Training schedule - running three times a week

week 14 || 40 minutes, interval training 7x4 minutes, 80 minutes
week 15 || 30 minutes, interval training 10x2 minutes, 70 minutes
week 16 || 40 minutes, interval training 10x2 minutes, 80 minutes
week 17 || 45 minutes, interval training 6x5 minutes, 90 minutes
week 18 || 50 minutes, interval training 6x5 minutes, 95 minutes
week 19 || 50 minutes, interval training 6x5 minutes, 100 minutes
week 20 || 40 minutes, interval training 7x4 minutes, 110 minutes
week 21 || 45 minutes, interval training 7x3 minutes, 115 minutes
week 22 || 50 minutes, interval training 6x3 minutes, 85 minutes
week 23 || 30 minutes, interval training 6x3 minutes, 22K

Now to find a half marathon event in week 23!

Sunday, 29 January 2017

New Beginnings...and Running Schedules

2017 has begun. It marks the end of many things, one of them being the end of my physical therapy. And so it also marks the beginning of a new running schedule!
The plan? Run the Amsterdam Marathon for real this year. So 42KM in October. Meaning, the schedule starts today! 

As I've not run, really, since August 2016, and basically not only not run but not done anything, it's important to start slowly. Minute per minute, to avoid new injuries and the oh so scary shin splints. In order to get to 42KM in the fall, I've split the training into three blocks. Block 1: build up to 10KM. Block 2: build up to 22KM. Block 3 build up to the marathon. 

First up - block 1
I found this schedule a while ago online. Unfortunately I cannot remember where. But I have adopted it into my calendar. It should have me up to an hour of running, or about 10KM on the first of April. Let's see how I go, I'm looking forward to it! And that is halve the work, right?




I'm starting on week 4 in the schedule, so my schedule will look as follows:
week 4 - 6x2 minutes
week 5 - 12x2 minutes and 6x3 minutes
week 6 - 8x3 minutes and 10x3 minutes
week 7 - 12x3 minutes and 6x4 minutes
week 8 - 8x4 minutes and 10x4 minutes
week 9 - 12x4 minutes and 6x5 minutes
week 10 - 8x5 minutes and 10x5 minutes
week 11 - 12x5 minutes and 6x10 minutes
week 12 - 3x20 minutes and 6x10 minutes
week 13 - 1x60 minutes and 1x70 minutes (sounding off the bell for the next round, building up to 22K) 


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