Mini break from work | daily run
Hi all, welcome back again to my running blog on my journey towards the NN Marathon Rotterdam 2025!
After my last marathon in februari 2025 I did a quick turn around to get ready for Rotterdam 2 months later. I had quite some luck in that I didn’t have a serious injury so I could just continue training (my only injury was that I lost two toenails).
I did 2 weeks of reduced intensity after which I started building towards my next peak weeks again! Last week I finished the first peakweek with 77 km. This week I try to reach roughly 80 km. After today’s short run I am already at 35 km and feel confident towards this weekly goal.
Today was a busy day at work, as I gave multiple coaching sessions and had a deadline due to publish a big report. After sitting a few hours behind the PC I feel I need some movement. I took a mini break to do a short 5km run and I felt refreshed afterwards! Although I still have to do some effort to meet the deadline I feel energetic again and better able to concentrate!
The run:
While I only had half an hour to run a bit and refresh myself to get back to work, I raining had just stopped and the sun started shining again.
I didn’t focus on heartbeat or pace I just focussed on clearing the mind a bit and relaxing. It did feel a bit odd as I wasn’t wearing my running cap :) but I had a great time!
Happy running
I think that's really what makes this all worth while, the physical growth is a good side effect.
!BBH
!ALIVE
Losing nails has happened to all of us, I think it comes in the running package, wow I see everything you run and how is your muscle unloading process?
Yeah! The missing nails are part of the package :)
My muscle unloading process depends on the phase of the schedule. I try to avoid acute overload as much as possible by not doing 2 heavy runs in a row.
Outside peak weeks my aim is 40-60 km
Monday - crosstraining (skipping and/or stretching)
Tuesday - easy run not too strong
Wednesday - tempo run
Thusday - rest
Friday - mid distance run
Saterday - rest
Sunday - long run.
In peak weeks I just replace the Monday and Saterday rest with recovery runs (slow and low bpm) the Thursday depends on how I feel that day.
I think as there are no really hard trainingen (no interval or 5 km pr runs) this is sustainable and should be good up to 90km / week.
After running, I try to increase blood circulation by walking a lot (+/- 7.5 km / day) and eat a little more protein to compensate for the mass loss.
You've never had discharge massages or terapia de frio
No, I never thought about that - most of the times I try to estimate if it is just soreness/overload or injury and with soreness I basicly just ignore it.
What is something that you would recommend?
After peak moments, you need more than just lowering the intensity, because the muscle loads are left there, cold therapies are effective for the muscle, if there is no place to do it full body try putting your feet up to your knees in cold water
Thank you! I will give it a try starting tomorrow, by taking a cold bath!