marathon de Beloeil

splits:

1k: 5:19 (5:19)
2k: 5:17 (10:37)
3k:
4k:
5k: 16:09 (26:46)
6k: 5:23 (32:09)
7k: 5:14 (37:23)
8k: 5:20 (42:43)
9k: 5:23 (48:07)
10k: 5:32 (53:40)
11k:
12k: 10:46 (1:04:26)
13k: 5:15 (1:09:41)
14k:
15k: 10:38 (1:20:19)
16k: 5:07 (1:25:27)
17k: 5:24 (1:30:51)
18k: 5:07 (1:35:59)
19k: 5:15 (1:41:15)
20k: 5:24 (1:46:39)
21k: 5:17 (1:51:57)
22k: 5:19 (1:57:16)
23k: 5:12 (2:02:29)
24k: 5:11 (2:07:40)
25k: 5:17 (2:12:58)
26k: 5:17 (2:18:15)
27k: 5:06 (2:23:21)
28k: 5:15 (2:28:37)
29k: 5:22 (2:33:59)
30k: 5:26 (2:39:26)
31k: 5:07 (2:44:34)
32k: 5:26 (2:50:00)
33k: 5:27 (2:55:27)
34k: 5:39 (3:01:07)
35k: 6:00 (3:07:07)
36k: 6:00 (3:13:07)
37k: 6:20 (3:19:27)
38k: 6:14 (3:25:42)
39k: 6:22 (3:32:04)
40k: 5:59 (3:38:04)
finish: sub 3:51 but don't know the time, messed up my watch at 41k. Will post official result.

conclusion: everything was going well untill 34k and I crashed. Still need to train a little harder for the marathon.

Foulées Hivernales 20k (19,2k)

Long time no post :)
since new year I started marathon training. Right now my goal is the Antwerp Marathon on the 22nd of April, but it will depend on my training. There are several other marathons around that time-frame, so I can shift a little if I want too.
Marathon training actually means just one thing: I run 4 times a week instead of 3.

Last sunday I ran my first 'longer' race in a long time, a 20k (19.2k to be exact).
I was kind of excited to see where my training was at. I didn't step down training the week of the 20k (except for not doing interval or tempo runs), so I wanted to know how I could perform if not fully recovered from training.
My race plan as usual was to run gently (around 5 min/km -> 12 km/h) the first 10k, and then step it up if I was able too.
The race was known to be hilly. Allthough indeed hilly, some of them steep, most hills weren't too long and recovery was going well after them.

so here are the splits:

3k: 15:17:90
4k: 4:48:56 (20:06:46)
5k: 5:03:37 (25:09:83)
6k: 4:56:07 (30:05:90)
7k: 4:58:02 (35:03:92)
8k: 4:54:04 (39:57:96)
9k: 4:52:75 (44:50:71)
11k: 9:25:27 (54:15:98)
12k: 4:39:36 (58:55:34)
13k: 4:38:74 (1:03:34)
14k: 4:34:48 (1:08:08)
15k: 4:38:72 (1:12:47)
16k: 4:29:92 (1:17:17)
17k: 4:31:32 (1:21:48)
19,2k: 8:53:60 (1:30:42)

final: 1:30:42

20 km van Westerlo

avg hr: 165
peak hr: 184
min hr: 97
total calories: 1776

splits
-----

1) 5:04 (5:04) (140)
2) 4:57 (10:02) (154)
3) 5:13 (15:15) (158)
4) 5:03 (20:19) (160)
5) 4:46 (25:05) (163)
6)
7) 9:54 (34:59) (163)
8) 5:15 (40:14) (164)
9) 4:44 (44:58) (163)
10) 4:58 (49:56) (165)
11) 4:51 (54:48) (166)
12) 4:41 (59:29) (166)
13) 4:46 (1:04:16) (168)
14) 4:40 (1:08:57) (170)
15) 4:42 (1:13:39) (172)
16) 4:37 (1:18:17) (174)
17) 4:31 (1:22:49) (173)
18) 4:45 (1:27:34) (174)
19) 4:30 (1:32:04) (177)
20) 4:11 (1:36:16) (181)

official end time: 1:36:14

I'm very happy about this race! I wanted to break 1:40 after failing at the 20k of Brussels (1:44). This race was less crowded (75 ppl versus 25 000 :)), it was totally flat, and at first it was above 20C, but cloudy and rain from 7k 'till around 15k, so no overheating took place.

20km van Brussel

avg hr: 169
peak hr: 183
min hr: 137
total calories: 2013

splits:
------

1) 2:26 (2:26) (147)
2) 5:08 (7:34) (161)
3) 4:40 (12:15) (166)
4)
5)
6) 14:41 (26:57) (170)
7) 5:16 (32:13) (170)
8) 5:22 (37:35) (170)
9) 5:19 (42:55) (168)
10) 5:11 (48:07) (164)
11) 5:11 (53:18) (170)
12) 5:30 (58:49) (171)
13) 5:03 (1:03:52) (169)
14) 5:01 (1:08:54) (166)
15) 5:28 (1:14:23) (169)
16) 5:25 (1:19:48) (171)
17) 5:09 (1:24:58) (170)
18) 5:19 (1:30:18) (170)
19) 6:04 (1:36:22) (177)
20) 5:01 (1:41:24) (174)
finish: 2:50 (1:44:44) (177)

end time: 1:44:44

Blanden trail running 15,4k

Blanden bosloop 15,4km
------------------------

goal time: 1h15
official time: 1h09'54''

avg hr: 165
peak hr: 181
cals: 1288

split times:

1) 5:03:69 (-) (150)
2) 4:43:46 (9:47:15) (166)
3) 4:44:16 (14:31:31) (158)
4) 4:35:56 (19:06:87) (160)
5) 4:35:09 (23:41:96) (155)
6) 4:54:91 (28:36:87) (168)
7) 4:31:85 (33:08:72) (163)
7,5) 2:48:78 (35:57:50) (161)
8,5) 4:51:38 (40:48:88) (169)
9,5) 4:39:72 (45:28:60) (171)
10,5) 4:32:33 (50:00:93) (166)
11,5) 4:24:68 (54:25:61) (167)
12,5) 4:14:33 (58:39:94) (165)
13,5) 4:35:18 (1:03:15) (176)
14,5) 4:05:69 (1:07:20) (175)
15) 2:28:37 (1:09:49) (176)

I don't know about how they measured the course, but on the official results it says 15,4km, 1h09:54, avg spd 13,2 km/h, which is correct.
On the course however, it's like the course fits perfectly, so my guess is that the last half km is actually a little longer then 1 km, because I was running pretty even splits, and I made an all out sprint the last 500 m, so it's hard to believe that it's only 500m, compared to my other splits where I was just running tempo.

weekend Long Run

On sunday my legs felt pretty tired from attending a wedding the day before and going to bed at 7 am. Legs felt really heavy and I was thinking about not running 1h30, but just maybe bailing out at 1h or 1h15.
Eventually, I did the whole 1h30, but my heartrate was higher as usual. Also it was significantly warmer then the previous weeks (15C, compared to maybe 5C before).

in zone: 30
total time: 1:30:02
avg hr: 151
peak hr: 167
min hr: 59
total calories: 1431

recovery 1 minute: 152 - 118

My recovery time seems ok, but by just running a 'normal' pace, my hr went 160 uphill and slowed down to 150 downhill. Glad that run is over, next time I'll go to bed earlier :).

yet another tempo run

okay, so I have to confess, I didn't run the whole week.
I had my long run on saturday last weekend, and had to play bball with 1ste and 2nd string teams sunday morning (I hate when that happens, why can't some of my team-members show up for the 2nd string games as well, at least I won't have to play the full 40 minutes in the post).
bball games at 9.30 in the morning on a sunday morning are a pain in the bum!

So, I was gonna run on tuesday, but then got a call from my cousin that I didn't see in a while and he asked if I didn't want to come over for pizza and to check out his new house. He has a sheep (from the former owners) called Bernadette :).
Skipping tuesday is no problem as long as I run on wednesday. My mom called me asking to walk the dog since she had a day-trip to Paris and was gonna come home at 11 pm. So after work, I hurry to my mom's house to walk the dog, but it was freezing outside and I didn't feel like running in the cold (something I did for the last 2 months though). Wednesday night, hit the bar, got pretty drunk drinking Duvel, and went to bed way too late at 3:30 am.
Thursday, woke up at 9 am, felt like shit, surely no running today either.

So, Friday (today) comes, I had to give it an extra kick to make up for bailing a run this week (I normally run 3 times a week while not in marathon training), so I couldn't really make it up.
put on my heart rate monitor, and went for some tempo running in the park (1100m=1.1 km laps).

numbers:
---------

total time: 1:05:38 hr
hr in zone: 20 (again, mostly over)
avg hr: 160
peak hr: 176
min hr: 69
total calories: 1151

running to park: 1:19 (112 hr)
lap 1: 5:05 (145 hr)
lap 2: 5:08 (154 hr)
lap 3: 5:19 (156 hr)
lap 4: 5:16 (158 hr)
lap 5: 5:08 (161 hr)
lap 6: 5:20 (162 hr)
lap 7: 5:12 (164 hr)
lap 8: 5:11 (166 hr)
lap 9: 5:13 (165 hr)
lap 10: 5:05 (166 hr)
lap 11: 5:15 (168 hr)
lap 12: 5:27 (165 hr)
running back home: 1:34 (156 hr)
total: 1:05:38 (160 hr)

1 minute recovery: 155-129

Again, I felt pretty good at the end of the run and confident that I can hold this pace for 20k. Got two months to prepare to get better and run longer, but try not to overtrain (that won't happen if I only run twice a week like I did this week :)).