Zo, gingen die laatste twee trainingsweken even anders dan gepland. Nog één week tot de New York City marathon.
Een oude vriend (of vijand)
Tijdens de laatste twee trainingen van mijn zwaarste trainingsweek besloot een oude bekende mij weer even gedag te zeggen. Al maanden was hij niet langsgekomen, maar zo vlak voor de marathon is het wel zo fijn om Lau even te laten weten dat hij er nog is, natuurlijk. Meneer groet mij altijd op een sneaky, onverwacht moment en verdwijnt soms weer wekenlang. Twee weken terugkwam hij langs door middel van een zeurend gevoel dat na een paar kilometer weer verdween alsof hij er nooit was geweest. Sindsdien besluit hij elke training weer slechts de eerste 3 kilometer mee te lopen. Je leest het goed, Mr. Shin Splints is back.
Hoe gaat het met de trainingen?
Maar goed, de zwaarste trainingsweek heb ik nog mooi kunnen voltooien en ook de trainingen van deze laatste week gingen goed. Met kwakkelende schenen, weliswaar, maar het is echt nog goed te doen. Over precies één week sta ik aan de start van de NYC-marathon en met nog twee trainingen te gaan besloot ik dit weekend de boel een beetje om te gooien. Als er een (opkomende) blessure in het spel is, moet je nou eenmaal creatief zijn. Zo zien de laatste twee weken er volgens het trainingsschema uit:
Ma: –
Di: 7km vogelskijken (niet verplicht)
Wo: 8km intensief
Do: –
Vr: 14km marathontempo
Za: 6km marathontempo
Zo: –
Ma: 12km marathontempo
Di: –
Wo: 12 minuten marathontempo
Do: –
Vr: 12 minuten marathontempo
Za: –
Zo: RACEDAY
En zo zien ze er, na wat blessure-vriendelijke aanpassingen hier en daar, voor mij uit:
Ma: Rust (dag ervoor 14km)
Di: –
Wo: 8k snel
Do: –
Vr: 6km marathontempo
Za: –
Zo: 14 kilometer marathontempo
Ma: Rust + fysio
Di: Rust + fysio
Wo: 12 minuten marathontempo (Naar NYC!)
Do: –
Vr: 12 minuten marathontempo
Za: –
Zo: RACEDAY
Je hebt het vast weleens ergens gelezen: in de laatste week voor de marathon kun je nog weinig winnen, maar veel verpesten. Ik koos er daarom voor een van de twee laatste trainingen te skippen en vandaag voor de 14 kilometer te gaan op zachte ondergrond. Ook hier rende ik met in mijn achterhoofd: mocht het pijn doen, dan stop ik. Liever uitgerust aan de start dan het forceren, zo vlak voor de race.
Hoe ging dat?
Verbazingwekkend goed! Met betrekking tot de Shin Splints dan, want makkelijk was het niet. Ik besloot deze training namelijk op het heetste moment van de dag met 30+ graden en volle zon in de olijfvelden van Bujalance te doen. Dit betekent moeilijker lopen (maar minder klappen opvangen en dus beter voor mijn opkomende blessure), overal vals plat en een paar verschrikkelijke heuvels op en af. Nee, dit was niet makkelijk, maar mijn god wat ben ik blij dat ik besloten heb het nog een kans te geven in plaats van helemaal niet meer te rennen tot race day. De 17 graden met bewolking zal een stuk aangenamer voelen in NYC, gok ik zo. Nog 2x 12 minuten joggen en dan is het tijd voor het echte werk!
Wat is mijn streeftijd?
Laten we het eens over mijn pace hebben. Ondanks het feit dat ik namelijk best inzie dat ik fysiek niet in staat ben een snelle tijd neer te zetten, kan ik het niet over mijn hart verkrijgen om net zo een tijd als vorig jaar neer te zetten. Een tijd onder de 4 uur? Niet mogelijk. 4:15? Wellicht, maar dat wordt bizar zwaar. 4:30? Ja. Misschien. 4:30 lijkt me een mooie, uitdagende streeftijd, een tijd die in NYC waarschijnlijk nog een mentale en fysieke strijd zal worden ook. Ik zou dan een gemiddelde pace hebben van 6:23 min/km, een pace die me heel realistisch lijkt voor een marathon met veel vals plat en bruggen. Mocht het echt moeilijk worden dan kan ik me altijd nog opvrolijken met het feit dat elke marathon onder de 5 uur en 20 minuten een snellere marathon is dan mijn Amsterdam marathon drama.
Wat is mijn plan van aanpak?
Na een goed gesprek met Sportrusten coach Jeroen heb ik besloten de eerste 10 kilometer te rennen met een pace van 6:00 min/km zonder mijn hartslag te checken en daarna te kijken of ik moet inhouden of juist kan versnellen. Even ter verduidelijking: ik rende tijdens al mijn marathontrainingen altijd sneller, maar dat met een best hoge hartslag (165-175). Ik voel me dan niet moe, maar het lijkt erop alsof ik mijn hartslag simpelweg niet onder controle krijg. Stress? Vorige week rende ik voor het eerst bewust op hartslag (150) waarbij mijn tempo achteraf 6:23 min/km bleek te zijn. Dit voelde alsof ik aan het kruipen was, maar geeft wel een mooi beeld van wat mijn échte tempo bij mijn marathonhartslag zou zijn.
Na de 10 kilometer probeer ik een marathonhartslag van 155-160 aan te houden en daar niet overheen te gaan. Volgens het Sportrusten boek is mijn ideale marathonhartslag 154, maar ervan uitgaande dat ik vrijwel altijd een hele hoge hartslag heb, durf ik daar best iets mee te spelen.
Nog één week tot de marathon.
Please, please, please. Lichaam, werk nou één keertje mee!
Liefs,
Lau
Ik ben Lau(ra) en woon met mijn vriend Antonio en onze kat Lynn in Spanje. Ik ben gek op hardlopen en altijd in voor een wijntje.
Op deze blog lees je over mijn dagelijkse struggles, geef ik je tips voor een happy healthy life (ja, mét dat wijntje) en hoop ik je vooral een glimlach op het gezicht te bezorgen.
Veel leesplezier!
Ik herken me erg in jouw ‘hartslagstruggles’. Ik heb het idee dat ik zelf ook altijd een hele hoge hartslag heb. Vanmiddag heb ik een rustige duurloop gedaan; zone 1-2 was mijn bedoeling, maar ik heb constant in zone 4 gelopen. Het bijbehorende tempo was 7:46 min/km. Súper langzaam voor mij, mijn gemiddelde ligt rond de 6:00 min/km. Ik heb tijdens het lopen die zone 1-2 dan ook losgelaten, want ik denk dat ik zelfs als ik zou wandelen nog hoog in zone 2 zou zitten. Daarom heb ik de ‘praattest’ gedaan. Tijdens het lopen heb ik hele gesprekken met mezelf gevoerd om te testen of ik niet te hard loop. Dit praten ging prima. Ik denk dat het tijd is voor een nieuwe harslagzone-test…
Ik geloof dat jouw plan helemaal klopt; marathonhartslag staat gelijk aan een tempo van 6:23, wat gelijk staat aan je streeftijd van 4:30u. Ik ben heel benieuwd hoe het je vergaat en wat je eindoordeel is over deze manier van trainen. Succes en geniet!
Maak jezelf niet gek, bij mijn aanloop naar de iron Viking sloeg de onzekerheid ook toe. Ik red het nooit, blessures die weer opspelen enz.
Probeer die spirit weer naar boven te toveren die je had toen je besloot NY te gaan lopen, want daar gaat het om. Je kunt nu niet veel meer winnen met trainen maar wel met jezelf op en top motiveren. Denk aan die geweldige finish en geloof in jezelf. Je zult verbaast staan van wat een goede motivatie kan doen.
En vooral loop je eigen race.
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