De goede weg
Het is duidelijk, ik ben op de goede weg. Sinds het najaar een andere baan waar ik niet meer hoef te staan en qua uren meer regelmaat heb. Daardoor heb ik meer energie en tijd over om te trainen. Ook ben ik niet meer aangesloten bij een loopgroep. Ik heb besloten om zelf qua schema wat te verzorgen. In het begin was het een beetje hannesen, maar inmiddels lijkt het zijn vruchten af te werpen. Sinds het najaar probeer ik frequenter te trainen. Ook veel rustige trainingen, ja dat moest ik echt leren, maar het is fijn om de intensiteit gematigd te houden. Zo train ik niet per se elke keer heel lang, maar houd je toch spanning op de benen.
In 2016 had ik diverse pogingen gedaan voor een PR op de 5 en 10 km, maar die volgde steeds niet net, of het parcours klopte niet. Gelukkig bracht het najaar wel andere mooie PR's. Spijkenisse halve marathon PR in 1:23:04 en de Zevenheuvelenloop een 15 km PR van 58:23. Die lijn probeerde ik vast te houden. Januari begon erg goed.
Een voor mij snelste tijd in Egmond op de halve marathon, daar vier keer deelgenomen met nu een snelste tijd van 1:26:29. Vervolgens ben ik mij na Egmond gaan richten op de 5 km. Maximaal 2 snelheidstrainingen per week, waarvan de 5 km wedstrijd er één van is. Daarbij doe ik de andere snelheidstraining wel intensief, maar niet te lang, zodat het herstel korter is. Ook duurlopen doe ik maximaal 10 km en voor langere duurtrainingen pak ik de racefiets. Sowieso probeer ik de racefiets af te wisselen met het hardlopen, zodat de belasting van het lopen niet te veel gaat snijden in de trainingsfrequentie. En dat blijkt ideaal te werken en de afwisseling is fijn.
Ik raak meer gewend aan het bijna dagelijks trainen en zelfs met -5 graden fietste of liep ik mijn rondjes. Ik begin getraind te raken in het trainen, zeg maar. Januari bleek daardoor een zeer succesvolle maand. Na Egmond liep ik 3 wedstrijden op de korte afstand van 4 a 5 km. Drie keer liep ik podium, een keer eerste, een keer tweede en een keer derde. Daarbij liep ik ook in Zoetermeer gelijk een PR op de 5 km van 17:40. Dus 3 uit 3 podium en een PR is een perfecte start van 2017.
Overige statistieken van januari 2017:
- 20 activiteiten, 10 keer fietsen en 10 keer lopen
- 75 hardloopkilometers
- 198 fietskilometers
De omvang in loopkilometers is misschien niet zo hoog, maar dat lijkt dus juist goed te werken, want ik loop wel 3 keer per week. De bijna 200 km fietsen is een mooie aanvulling in het duurvermogen. Voorlopig ligt het accent ook op de snelle 5 km, dus wordt de basis goed gelegd.
Comments
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