Easter training at the running club. We did a team challenge (ladder, through a hoop, skipping, over obstacles, through the sandpit and under a stick (at 1.50 m), but all the time holding a spoon with an egg on it 
. Dropping the egg meant 2 burpees for the whole team.
After that it was 6x800m at 5.00 /km, 30 secs of rest in between.
Now that my 10k race is done I can switch to endurance training again, and enjoy nature while running. After this weeks rain and today's sunshine the forest smells heavy and pregnant with new life!
Mooi schouwspel in de duinen deze dagen, wanneer de hazen achter elkaar aan rennen. Gek van hormonen rennen rammelaars achter moeren aan. Zo krijgen de dames zicht op wie de fitste kandidaat is.
It's only been 18 months this month since I started running again in October 2023 after a 33 year break, but it feels like I've been running again for many years now.
Sense of time apparently changes as we age. 
Voor het éérst de hardloopschoenen weer aan getrokken en twee blokjes om gelopen, sinds de 2 platen en 8 schroeven er uit zijn. Op naar een goed herstel en de Acht van Apeldoorn!!
Keep punching!!
➞
#wandelen #walking #ren #run #rennen #running #runner #hardlopen #training #Apeldoorn #comeback #revalidatie #herstellen #keeppunching #gym #sportschool #hartinfarct #gebrokenbeen
Yes! A new personal best at 10k. I started way back (section H) so I had to overtake a lot of people. It was warm and windy but luckily I could keep up a pace of around 5' /km. And the final 2 k it's all or nothing 
. Lots of people along the course, shouting encouraging stuff. With my name on the bib it's easy 'come on Johan!...you can do it !...nearly there!...
And afterwards celebrating with colleagues 
.
Recovery run 5km @ 6’40/km, 39m EG 
Luckily DOMS (delayed onset muscle soreness) never happened. 
Nevertheless I continue to run slow and short to allow my body to recover well. 
I may have recovered on a cardiovascular level – low resting pulse, enough sleep – but the mechanical load will continue to linger for a longer time.
So I don't set myself a next goal at this moment. Even the planned 10k on May 3rd will be a recovery run. The last one. 
Final run before the #ijsselloop . Just sniffed a little bit at race speed, otherwise easy run. My trainer thinks I should be able to run 10k in 50 minutes, so that's the goal for this weekend.
Winter season is over. Back to my retired status.
And back to my regular strength training for runners: upper and lower body every three days, core stability every day. 
Early bird recovery run 3km @ 6’40/km, 24m EG
A short spin around the block to shake out my legs is a good way to digest yesterday’s marathon. That's the theory already.
As good, and perhaps even smarter, is to hop on a bike for a few miles – my feet already pounded that tarmac way too much during the race 
– but I don’t have one. 
My first marathon ever completed. 
I met some nice people at the starting area and chatted with them the entire marathon. 
We walked at all the water points to not spill any water and I had to stop twice to pee.
I stopped halfway and greeted my family. 
The crowd along the entire route was fantastic. A great experience and I had no problems at all. 
My finish time? I have no idea. 
My fueling strategy for #MilanoMarathon looks like this:
Yesterday and today a drink mix.
Tomorrow: a drink mix and a bar.
Sunday: drink mix and two or three bars for breakfast.
Just before the start a gel and during the race a gel every five kilometers. From km 25 alternated with a caffeine gel.
If anyone has experience with the marathon and has a better alternative, I'd love to hear about it.
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
'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."
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.
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.
