Week 03 - When the going gets tough the ...

... tough get going. It`s a pretty lame quote, but it makes sense to a lot of dedicated and passionate athletes. In many (most) cases we aren`t professionally dedicated to our sport. So once in a while, I reach out to this lame quote.

Week 03 - Workout schedule

Some of the visitors of this running blog might have noticed the weekly volume that I`m mentioning. Some of them might wonder why this was increased in such a significant way. Looking on all parameters and results of the series of tests, the team around me believes that my physiologic system reacts heavily on shorter (and faster) stimulations.

Week 02 - Picking up the faster paces

We`re picking up the faster paces since this week. The workouts that are planned in Detroit are still on the slower side. My recovery runs are executed around 4`20/K (sub 7`00 on a mile). The easy - but longer - runs have a pace around 4`00/K (6`24/mile).

Week 02 - Recovery during travel

, a photo by woutvandegaer on Flickr.

Proper recovery is important for every athlete. Due to the fact that I run more than 100K per week on average, recovery is an important factor in my weekly planning.


In order to get the maximum recovery, I wear the PRO socks of Herzog Medical (a High Performance Running Team sponsor) during my travel days. The flights between Charlotte and Detroit take about 2 hours.


You wouldn`t even notice them underneath my tailor made business suit :-) The new design and updated form are definitely an improvement. I like them a lot!

Week 1 - Active recovery at the end of training cycle #5

During the week that my parents came over to the USA, trainers Tim and Dirk of the High Performance Running Team planned a week of active recovery. It was my fifth (5th) training cycle since we started our summer preparation begin September.

Week 1 - Morning runs with my dad

Week 1 - morning runs with my dad, a photo by woutvandegaer on Flickr.

Via Flickr:
As mentioned earlier, my mum and dad visited North Carolina and Charlotte this week. It has been a long while since my dad and I went for a run together. This week we could see the sun rise during 2 recovery runs in the morning. A very special moment and feeling! Chatting about norms and values in life while running. Love you dad!


P.S. thank you for those running genes :-)

Brooks Ghost 4 after ~1,000K mileage

Brooks Ghost 4 after ~1,000K mileage, a photo by woutvandegaer on Flickr.

Via Flickr:
My old pair of Brooks Ghost 4 hit a nice mileage of ~1,000K. Luckily I'm a forefoot striker. Can you notice the difference with one of my brand new pairs?


Golden tip if you do multiple workouts on one day: alternate your running shoe pairs to keep them in optimal condition. The shock absorption material needs ~24 hours to completely recover from a longer workout.