Running diary 2016

Introductory remarks

• Training sessions are grouped and numbered per month.
• Warming-up, cooling-down, and recovery in interval training are not mentioned every time, but included in the total distance per month.
• In the interval sessions, recovery between the fast runs consists of walking, jogging, and walking for the same distance as the fast run (except for the 1000 m interval sessions, where recovery is 800 m).
• The time given for interval sessions is the average time over the fast runs.
• When a session is marked as "slow run", cruise speed is about 10 km/h, and there may be walking breaks such that the average speed is about 8 to 9.5 km/h.
• Almost all training is done on soft surface.

January

Remark: Still recovering from pain in top of right foot that started November 2015, probably caused by running in minimalist shoes.

1. 2 x 500 metres in 2:16.5
2. 5 short acceleration runs ("strides", Steigerungen)
3. 1400 m in 7:10; pain in top of right foot for the last few days
4. 10.5 km slow run in club training
5. 4 x 500 in 2:09
6. 12.4 km slow run in club training
7. 5 x 400 in 1:46.4
8. 8 x 200 in 50.5 seconds
9. 12.5 km slow run in club training, including one acceleration run
10. 10 x 200 in 51.2 s
11. 6 x 400 in 1:50
12. 5 x 500 in 2:19.6
13. 4.3 km slow run

Total distance: 94.2 km

February

1. 12 x 200 in 52.5 s. Hereafter pain in left foot.
2. 2.5 km slow run
3. 4 x 700 in 3:15. Still pain in left foot.
4. 15.6 km slow run in club training
5. 10 x 100 in 22.7. Pain in left foot is better.
6. 7 km endurance run with brief (30 seconds) accelerations every 6-7 minutes, in 34:39, followed by 5 short acceleration runs
7. 10 x 100 in 24 s
8. 16.3 km slow run in club training, hereafter pain in right groin area (and left a little); beginning of groin injury that lasts well into April.
9. 1 x 100 m in 31 s, caught by hail storm
10. 4.9 km slow run
11. 4.9 km slow run
12. 3.3 km slow run

Total distance: 83.7 km

March

1. 3.3 km slow run
2. 15 x 30 s
3. 15 x 30 s
4. 8 x 200 in 53 s
5. 12 x 1 minute
6. 6 x 400 in 1:46.6
7. 3 x 1000 in 4:43.5
8. 12 x 1 minute
9. 4 x 1000 in 4:33
10. 5.3 km slow run
11. 7 x 2 minutes. Fallen by slipping on mud.
12. 2000 m in 9:02, followed by 5 x 100 m

Total distance: 73.2 km

April

1. 10.5 km slow run in club training
2. 10 x 200
3. 11.8 km slow run in club training
4. 4 x 1000 in 4:16.5; now getting in shape.
5. 5 x 400 in 1:37.2
6. 12.3 km slow run in club training
7. 4000 m in 17:02, followed by 5 x 80 m; groin injury now getting better
8. Race: Oranjeloop Lieshout 5 km in 19:11, 7th place
9. 8 x 200 in 52 s
10. 10.7 km slow run in club training

Total distance: 92.2 km

May

1. 4 x 5 minutes, some pain in right knee
2. 12 x 1 minute slowly, pain in right knee
3. 11.2 km slow run in club training, right knee is getting better
4. 4000 m in 17:23, followed by 6 x 80, right knee still getting better
5. Race: Vlagheideloop Eerde 10 km in 39:27 (p.r.), 1st place. Hereafer pain in top of right foot.

Total distance: 44.9 km

June

1. 11.7 km slow run in club training, right foot almost better after 20 days
2. 12 x 200 in 51.2, right foot is better
3. 13.6 km slow run in club training, including about 1500 m a bit faster
4. 4 x 1000 in 4:21.5, some pain in right knee
5. Race: Vaderdaglopen Sint-Oedenrode 10 km in 39:36, 2nd place, bleeding toe
6. 700 m run analysis and trying shoes out in store
7. 13 km slow run in club training (new shoes)
8. 15 x 200 in 51 s, pain in right knee

Total distance: 79.8 km

July

1. 14.5 km slow run in club training, pain in right knee
2. 13 km slow run in club training, pain in right knee, decided to stop using the new shoes
3. 17 x 30 s, pain in right knee is better, 11 days after previous session
4. 16 x 30 s
5. 12 x 1 minute
6. 16 x 30 s
7. 5 x 2 min., hereafter pain in right foot

Total distance: 56.8 km

August

1. 2 x 30 s
2. 15.6 km slow run in club training
3. 15 x 30 s, hereafter pain in right knee
4. 3.9 km slow run, still pain in right knee
5. 2000 m in 8:23.4, followed by 5 x 15 s. Some pain in right knee, much pain in calves afterwards.
6. 3 x 200 in 45.7 s, in track shoes, went bad
7. Race: Strabrechtseheideloop 6.2 km cross-country in 24:33, 1st place

Total distance: 44 km

September

1. 135 min. trail running clinic with much climbing and descending, much muscle pain afterwards
2. 12 km endurance run with brief (30 seconds) accelerations every 6-7 minutes, in 57:50, followed by 3 acceleration runs, hereafter pain in left hip, right hamstring, right foot
3. Race: Padualoop 6 km in 23:51 on mixed surface, 1st place, course was really 6.11 km. I had planned to run 15 km here, but because of pain in top of the right foot changed to 6 km.
4. 4 x 200 in 46.5 s
5. 6.5 km slow run
6. 15.25 km slow run in club training
7. 3 x 400 in 1:34.7
8. 2 x 1000 in 4:19

Total distance: 82 km

October

1. 15 min. fartlek on course of Duvelscross
2. 10.8 km slow run in club training, including some accelerations
3. Race: Rooise crosslopen 8 km cross-country in 32:58 (p.r.), 2nd place
4. 2 x 200 in 49.5 s, three days after race still too much muscle pain in groin area
5. 7 km fartlek in club training on course of Duvelscross
6. 3 x 1000 in 4:30, pain in groin area is better
7. 3 x 400 in 1:36.7

Total distance: 52.4 km

November

1. 4 x 1000 in 4:18, with a mild cold
2. Race: Duvelscross 8 km cross-country in 34:23, 2nd place
3. 6 km slow run on garbage mountain, some pain in right knee
4. 4 x 200 in 50 s
5. 12.4 km slow run in club training, including much rough terrain
6. 5 x 400 in 1:36.8
7. 3 x 1000 in 4:20, water pools on path
8. Race: Rooise crosslopen 8 km cross-country in 33:05, 2nd place
9. Coopertest in club training, 3175 m (p.r.)
10. 12 x 20 s
11. 5 x 700 in 3:05

Total distance: 94.2 km

December

1. 15.7 km slow run in club training
2. Fartlek with 12 short accelerations in forest
3. 15 km slow run in club training
4. 5 x 700 in 3:00
5. 12 x 20 s
6. Koppelcross 5 x 900 m, 2nd place
7. 8 x 200 in 48.5 s
8. 3 x 1000 in 4:05
9. Christmas run Gemert 10 km in 39:56 (partly unpaved), 10th place
10. 6 times about 200 m slowly
11. 14.5 km slow run in club training

Total distance: 90.6 km

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