Week 29 - Easy going

The first and second week after my European race season, the intensity of my workouts is quite low. Right now, I`m purely running/training for fun. The mileage is currently around 40+ miles a week (65-70 km) and the majority is focusing on aerobic work.

Week 12 - First lactic training since the indoor mile

Yvonne Hak`s tweet this week was right on: "Lactic training = Learn to be comfortable being uncomfortable". You can follow Yvonne on Twitter. Find her via @800HAK. My first lactic training since I ran the poor indoor mile race did not bring me the expected satisfying feeling.

Week 10 - End of my winter`s workout schedule

First things first: my sincere congratulations for my Belgian friends and colleagues within our awesome Track and Field sport. Belgium had a mini delegation at the World Indoor Championships in Istanbul (Turkey). With only 3 athletes, Belgium was able to claim 3 times a 5th place. 

Week 09 - Picking up the mileage

After my though days in week 08, my body recovered slowly over the weekend. However, the first days of my last week in Detroit the feeling was still not 100%. At these kind of moments, you should not panic as a runner. Trying to catch up on the ‘lost’ training days is one of the most stupid things to do.

Week 08 - Bad week

From a anaerobic capacity (=ANC) perspective, week 08 will not be remembered as the most efficient nor most contribution one. The 14K easy run workout on Monday evening (travel day), went awesome and the sober morning run on Tuesday went fine as well.

Week 07 - Don`t you think it`s time for a change?

After Tuesday`s workout, the next rest cycle of my summer preparation started. With 4 anaerobic capacity trainings in 9 days, the previous training cycle ended quite intense. The body is reacting pretty good on this type of workout. 

Week 06 - Hilly week

The trainers of the High Performance Running Team planned 3 hill repeat workout sessions this week. As the week progressed, the recovery came back to the level that I had before my 'mandatory' yearly winter cold.

Week 05 - Bad cold affects workout execution

The Sunday following the indoor mile test, my throat was sore and my nose was stuffed. The rest of the week I was suffering from a bad cold (otitis).

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 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.

Preview Week 01 - Belgian visitors in North Carolina

In the upcoming week, we will host our Belgian visitors in our apartment in Charlotte. My mum and dad fly over to spend a week in the Carolinas. We expect them later this evening for a blast of a NYE dinner.

Running blog update - up to the next level

First of all my best wishes to you - the reader of this blog - for the new year 2012! I hope you will be able to stretch yourself and chase your dreams.


Since my last race in Belgium, there was not a single update from my side on my old running blog. My friends and family that are connected via Facebook and/or Twitter had regular mini-updates on my workout schedule/progress.