Where`s that update? Here it is!

It has been a while since this blog was updated. There were various reasons. However, none of them were valid ones. With the super bowl starting right now, it is the perfect moment to spend some time on this activity ;-)

16 weeks down the #ADP road

It has been a crazy journey the last 16 weeks. We're 4 months down the (new) road and it feels great! Over those 4 months, Scott Simmons – lead coach of the American Distance Project - did a fantastic job. He tu(r)ned my thinking back into the positive attitude a competitive runner needs. That's probably mainly due to the small successes that occur more than once every week.

Second phase of the ADP workout schedule

This week, we`re getting the second phase of the ADP workout schedule started. Scott notices that the 1500m specificity can increase more quickly. As such the weekly training schedule will change quite a bit.

Progression all the way

This short blog is completely aligned with the previous one. After staying 11 consecutive days at sea level, training week #8 was completed on Sunday. That week concludes my third training block where both the mileage (65 --> 70+ --> 78/79) as the intensity gradually progress.

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.

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.

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.