Ring of Fire 2017

The three day round Isle of Anglesey Ring of Fire trailrun was a great experience and ticked many boxes!

√ 135 miles / 216 kilometres / 4000 m+ beautiful and continuously changing scenery (90% through AONB):

  • Day one: rugged coastline with steep gullies.
  • Day two: more gentle farmland, villages, sandy beaches and forest
  • Day three: stunning rough rocky coastline with gorse and heather ending in a climb of Holyhead towards the finish.

√ My longest overall distance in three consecutive days and my first 100+ km day distance.

√ Sunshine, nice and warm on day one and two – horizontal rain and wind on day three.

√ Very relaxed and friendly organisation plus a super personal support team!

To be honest I was a bit frightened when I realised in full that I had entered a three day trailrun covering 216km with a 104km on day two. Maybe I need to read the fine-print earlier before entering,, just like reading the operator manual before trying to use something. However,  I was directly inspired by the name ‘Ring of Fire’ – that caused positive goosebumps! – the place; the Isle of Anglesey, the most northwestern point of Wales, and the whole idea of circumnavigating the island in three days (that is where islands are for, just like there are mountains in order to climb them).

Anyway, so there I went, supported by my whole family, camping at a lovely small, still Wifi free campsite Pen-y-Bont, which I could use for a toilet break at day three because the trail passes the campsite near Four Mile Bridge.


The start was on Friday 1st September at 13.00 from Holyhead Breakwater Country Park, all very relaxed, with 119 people of which 87 had signed up for the full circle and the others for only the ‘Firelighter‘ (great name), i.e. the one day trail option. I wanted to keep a slower than normal trailrunning pace in order to save my self for day two and three. A multistage trailrun is very much about balancing your energy and recuperate ASAP. I only partly achieved this I think, still feeling full of energy, enjoying the great coastal scenery and joining two other runners who had a nice pace we trailed and chatted along. The finish was at Amlwch (a more Welsh is probably not possible), 58km and 6.16 hours later. I felt rather tired, more than I wanted, and quickly changed focus to recuperation.

IMG_20170827_140806_984Back at the campsite a warm shower, huge plate of pasta, a litre RECUPRO (optimal mix of proteins and carbons) from TriSportPharma every hour and six hours of sleep should be enough – but the test would be tomorrow!


20170901_111801Alarm at 0440, children still asleep in the caravan, I quickly get dressed and jump in the car. While my spouse Lonneke races over the Island I eat a bowl of oatmeal for breakfast. A ‘pacer’ guides us at 0600 through sleepy Amlwch back to the Isle of Angelsey Coastal Path. The path is well sign posted and combined with a GPS-track on my watch I hardly needed the printed maps during the three days,

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Honesty book

other than to see where the next Check Point is or Honesty Book (in order to proof you have reached an outpost you need to tear a page out of book – all ‘love stories’). These points became my motivational focus points. I counted the kilometres to the next ‘food point’ where I could enjoy with heart delight from many different bars, sometimes soup or coffee and on day three a breakfast bun made at the coffee shop of the parents of one of the organisers at Rhosneigr, Sandy’s Bistro (great place!). It is funny how you can motivate yourself with a wine-gum every kilometre, or chocolate bar when only 30 kilometres to go.

Day two showed another side of the Island: more gentle, more rural and near the end some larger dune and forest areas. Again sunny and warm, I enjoyed the views at a definitely slower pace than day one, trying to keep an average of 7.5 km/hour.

Other motivators this day are certainly my family who show up at unexpected places. With the GPS tracker they can easily follow my progress, find a good spot for a cheer, a cappuccino (mjam!) or big piece of brownie (double mjam!!).

Just before real darkness kicks in I luckily reach the finish at Aberffraw, 104km and 14.40 hours later. We quickly go back to the caravan to go through the same recuperation schedule which worked fine the first night. The good thing about the long distance and slow pace is that you can eat solid food much easier so I am able to keep eating and drinking (using electrolyte tablets to ensure enough mineral intake) to keep a relative steady energy load in my body.


IMG_0438Day three, again alarm at 0440, but what is that? Rain and wind, a completely different world today with horizontal rain from the west. So no cover from the land side with the trail following the western part of the island. Following the coast I sometime go head-on into the wind and rain. Luckily it is not too cold, 13-15 degrees Celsius so I dress in a long-sleeve merino undershirt, buff, short tights, tubes and my rain running gear which I got from INOV-8 to test (I will write a review later). I hoped that the weather maybe would not let me to test it :), but the weather gods decided differently, so it became a worthwhile test for 54km and 8 hours.

The atrocious weather made the rough coastline even more dramatic and after a (even) slower start than yesterday I got into a rhythm and actually enjoyed the rain, wind and views. Big swells let wave surfers do their tricks in some stunning bays.

I found out these days that I preform best at these long distances by continuous running (or maybe a better word for it: shuffling) at a slow speed of 7 – 8 km / hours.

Other runners have different methods I observe, for example changing regularly between walking and running.  Almost all of us decide for a swift (ahum) walk when going uphill. In the end you keep the same runners in view almost the whole day.

Towards the finish, after the climb upto Holyhead it even dried up a bit. Under the tones of Ring of Fire by Johnny Cash (the link will bring you to the original soundtrack – for every finisher they started the song again, it is engraved in my memory now, with very good memories). I crossed with my biggest smile ever the finish, full circle back to where I started three days ago. Writing this I am still smiling, feeling lucky, proud and privileged that I was able to join and finish … with great help of all the supporters, the organisation led by ‘Bing’ and ‘Q’and most of all my ‘private’ support team … THANKS!!!


Some statistics:

  • On day one 87 persons started with the Ring of Fire, on day three 51 finished.
  • I ended 11th overall and 9th men.
  • First runner finished in 23.15 hours, the last just within 40 hours (total cut-off time was 40.5 hours), first female became 5th in 26.37 hours.
  • My timings:
    • Day one: 58km, 6.16 hours, average 6.31 min/km.
    • Day two: 104km, 14.40 hours, average 8.27, overall average 7.43 min/km.
    • Day three: 54km, 8.09 hours, average 9.06, overall average 8.04 min/km.
    • My average speed was slowly rising every day, and showed that especially day one I went a ‘little’ too fast to be able to keep a steady average over three days.

On day one and two I wore my Compressport Trailrunning clothes (see my review elsewhere on this weblog). On day three, as already written I wore a long-sleeve INOV-8 merino undershirt, Compressport Buff, short tights, tubes and my INOV-8 AT/C Stormshell and Race pants (to test!).

I ran day one and two on my INOV-8 Trailroc 285 which did well of the winding, sometimes rocky but also dune sand trails. Most part of the trail was relatively hard ground so I enjoyed the cushioning and flexibility.

On day three I ran on my INOV-8 Roclite 305, more to have a different shoe and therefore slightly different use of leg and feet muscles than anything else. In the end I appreciated the more sturdiness of the Roclite 305 when battling into the wind and rain.

 

 

Multi-stage trailrunning

The ‘Secret’ of recuperation

I was asked a few times how I recuperated during my participation in the six days mountain marathon multi-stage trailrun of the Pirineosfit Jaca Trailweek. Combined with talking that week with other runners and triggered by a article about multi-stage trailrunning on the MudSweatTrails website I thought it may be interesting to write about my own ideas and hear your experiences.

So what is my ‘Secret’? Not really earth shattering but summarised:

Anticipate – Recuperate – Prepare

FB_IMG_1499455171453ANTICIPATE. It all starts already during the trailrun itself. You need to keep yourself well hydrated and energised. This will save your body to overcome first the shortages of that day before building up for the next day and it will also help your result of the race itself!

For this reason I ate approximately seven energy bars and four gels (from different brands, pending the appetite I preferred one or the other) in order to during the long days in the mountains and drank 1.5 – 2 litres of energy drink / water (depending the mountain streams available). This may sound a lot but consider what you normally eat during an 6 – 8 hour period a day.

Good and motivational moments for me to eat and drink where climbing not to steep parts and also promising myself a treat when reaching the top of a mountain or when reaching a mountain pass.

I had time to unwrap bars (leave nothing behind) and allowing them to digest,  drink something and maybe switch water soft-flasks – even adding some electrolytes tablets when I felt that I drank too much only water without any needed salt / minerals. This is all much more difficult when going fast down hill or really pushing your body. When i felt I needed something in those stages I took an energy gel (also from different brands pending my taste at the time).

RECUPERATE YOUR ENERGY SYSTEM. After finishing, besides celebrating the completed challenge of the day with the other trailrunners, recuperation was on directly on my mind. Focus was on drinking to first of all get rid of the build up body wastes and secondly to reload ‘a mountain of proteins and carbons’ by whatever I liked at that moment – indulging & motivating myself a bit.

I drank approximately 1,5 litres of sports drinks directly after finishing and continued drinking through the rest of the day / evening with a mix of carbo and protein drinks. The proteins drinks are needed to support the recuperation of the muscles. That is probably one of the most important things to do when recuperating. On average you need at least to take in 1,5 times your body weight in proteins grams. Just check the packing and you will find out that this is difficult to get only out of food in the few hours left before going to bed and be ready for the next day, also because just after finishing I am not always very hungry, although I really enjoyed the cold pasta salad they served at the finish.

I personally use a in the first few hours fluids to reload. At first TriSportPharma RECUPRO (an specific, optimal mix of proteins / carbons / Leucine especially made for quick recuperation) and later a mix of Vitagro carbo with tasteless Bodylab 100% whey

mix – these brands are OK for my stomach but everybody has to find out themselves what serves best, as long as it contains a high level of proteins and carbohydrates (check the links for more specific information).

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Ice-cream = MJAM!!

Solid food I like is the Icelandic SKIR yogurt or cottage cheese, both with a lot of proteins, together with fruit muesli, fresh fruit etc. And for my ultimate motivation I spoil myself with a large 1 litres Ice-cream with fruit! Maybe not the healthiest part but inspiring for an Ice-cream addict like I am.

RECUPERATE YOUR MUSCLES.  Besides the motivational Ice-cream, I took a nice long shower cleaning my running clothes from the sweat at the same time – I do not have sixsets of running gear -, put on after-sun cream, massaged and creamed my feet and self-massaged and foam-rolled my legs. I always felt a bit ‘reborn’ after these actions!

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Feet in the air – relax

PREPARE FOR THE NEXT DAY. Rest, drink and eat. For me that meant … feet up on bed, sleeping (with my calves lifted via an additional cushion under the mattress), reading, looking at the great pictures that where made during the trails, drinking carbohydrate / proteins drinks, eating and an occasional stroll in and around the hotel using the stairs or stroll through the town to stretch and loosen the muscles.

I ate quit a lot in the evening – things I liked where: Ice-cream, yogurt with muesli, sandwiches with cheese and chorizo – allowing my body to recuperate and reload during the night. The additional advantage was that I only needed a small breakfast of two coffees and two slices of toast with jam. I had breakfast around 0600, much later than for a one day (road)race. Normally for an 0800 start I would have breakfast around 0400 and don’t drink anything anymore after 0500. It also gave me two hours more sleep every night, which was really welcome!

The slower and relaxed pace at the start of the multi-stage days, literally be ready two minutes before the start (!), I used to warm up the muscles and let the digestion to continue – maybe with a ‘wee’ break. This is impossible in a road race where you have to go ‘max’ from the start.

 

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Pedro Marques

OTHER OPTIONS. My Portuguese roommate Pedro Marques did more or less the same but also had some interesting ideas. He finished in third place overall at the end and is a experienced ultra-runner so at least it works for him.

  • He used baby milk combined with a protein drink after the finish. This went well with his digestion system.
  • He ate some handfuls of nuts and tablespoons of honey.
  • He also ate some baby food products like fruit mixes. Again very light on the stomach and relatively inexpensive when compared with specialised sport supplements.
  • He made some ‘energy cakes’ in the microwave.

During some multi-day trailruns in the Netherlands I also really enjoyed the cakes directly after the finish together with the alcohol free Erdinger Beer. Both I think are good for general carbohydrates reload and motivation (!) but more specialised drinks and food are needed to fully and quickly recuperate.

There is no magic solution but some options are better than others – experiment, investigate, discuss … enjoy!

Pirineosfit Jaca Trailweek – Day Three

Castun to Canfranc: For sure a real Mountain Trailrun!!

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Ready for Day Three!

Day three Pirineosfit Jaca Trailweek brought a point-to-point mountain marathon of 41km with two big climbs and 2400 metres height gained, beautiful views and for me at least very sore legs!

The start in Castun was a bit strange because this is a very small ski village completely closed in summer time. However, the speaker and the loud upbeat music prepared everybody for day three. The marathon and half-marathon split Screenshot_20170705-193634today directly after the start leaving in total eleven men and two women braving the marathon trail this day.

Today no shade from trees, the whole track was in the higher mountains of the Pyrenees, so the sun burned fully upon me with a maximum temperature of 34 Degrees Celsius. Luckily on the trail today there were many streams providing fresh water to drink and cool of my head.

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When the speed was still there!

The first part reminded me a bit of the first part of the climb towards the Cobbler in Scotland, gently winding uphill. I trailed along the ski slopes of Castun at a gentle pace, knowing that it would be a long day and I also felt my thighs from yesterday’s fast 25km trailrun (I really enjoyed the speed but knew I had to pay for it today, as I did!).

Together with James Poole of the instant-team  FIT 4 FANTASTICOS’  I trailed at the back of the group towards the first big climb after which a very scenic descent followed, zigzagging down through small sturdy mountain trees, meadows with beautiful flowers and birds of prey flying high.

FB_IMG_1499278530433Was the first climb already a challenge, the second even more, with a steep ascent ending on a small top with a clear top beacon and a magnificent view! In the descend I lost contact with the other runners. It was half-way and I started to feel my left knee a bit too much, combined with being tired and therefore less able to concentrate on the small rocky trails. I decided not to push luck too much and slowed down to a ‘fast’ walking pace (where possible!).

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Summit number two

The last 12 kilometres where slowly (for me) downhill through a wide valley where Spanish High mountain cows enjoyed themselves with their bells and ‘Moo….sss’.

FB_IMG_1499278423549I had eaten four energy gels and seven bars along the way (without any stomach issues!) when I finally finished in Canfranc.

After 7.21 hours I could enjoy the now already traditional ‘Finish Salad’ with today a Melon Gazpacho, MJAM!!!

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Day Three – DONE!! – Up to Day Four – READY!!

All of the instant-team ‘FIT 4 FANTASTICOS’ finished with my Portuguese roommate Pedro ending second. He ran a 100+ kilometres trail just a week ago! The set-up of six days – six mountain marathons attract a certain type of trailrunner, mostly ultra runners just like James Poole, or a crazy Dutchman.

Three days done, three days to go! It will be hard work but trailrunning in the Pyrenees is really great, so if you have not experienced these mountains (as I did before this event) than I can surely advice you to come and join the Spanish trails!

Ready or not … here I come …

Pirineosfit International Trail Festival, 1-8 July, Jaca, Spain

Six days, six mountain marathons, 234 km, 15.000 meters height

grafica-web-1Ready or not … I do not really know? Joining a six day multistage Pirineosfit trailrun in the Spanish Pyrenees is a new step in my trailrunning experience. I am used to run every day, and did a few longer multiday trailruns, but never six days, and never in the high mountains … we will see 🙂

At least I am mentally, physically and materially prepared … at least I think I am!

Mentally: When you ask me: “Do you want to come to Spain and run for six days?”, it is like asking me: “Do you want a big pack of Ben & Jerry’s Ice-cream”. I am a bit of an Ice-cream-aholic so the answer will be: “Yes!!!”. And I think I will treat my self with a nice, big ice-cream after every mountain marathon next week … good for moral … keep calm and carry on as they say here in England.

Physically: We are now half way the year and I ran 3080km these last six months, i.e. almost 17km per day. I think that must be enough to complete this challenge. If not … I could not really have done more kilometres, maybe different training but I like the way I run … enjoy … no fixed plan … we will see. The six days are called ‘Endurance’ and that is what I enjoy to do. And if all goes peer-shape I can change to a half marathon a day. Still a challenge but I will not be part of the final results … does that matter … physically no, mentally (see above) yes.

Materially: My (trail)run closet is almost bursting so there must be enough gear to get me over the mountains! Six days to test all kind of goodies, that is what I like!

DSC_0001Shoes: I will use these six days to test the new INOV-8 Trailroc 285. I posted my first experiences already on Facebook but this will be a great test!

For assurance I also pack my favourite INOV-8 Trail Talon 275 and Roclite 305.

DSC_0006Clothing: The weather forecast looks … warm! … 24 – 30 degrees Celsius … that means I can surely test my new Compressport railrunning outfit. I have used before during the Sacred Forests World Championship trailrunning in Italy and really enjoyed the compression for both the calves and upper legs. Also the rubber buttons on the short helped during the steep ascends, creating grip of you hands when you push your self upwards. I am struggling a bit with the shirt which has the tendency to wiggle itself up my waist although I am wearing now a larger size. Ventilation is great and I think I will need it.

DSC_0005Trailvest: Pending a bit on the amount of mandatory gear and water refreshment along the route I will use the lightweight (140 grams only) Compressport Trailrunvest. But just to make sure I will also take my well worn INOV-8 Race Ultra 5 with me which has just a little bit more space for clothing, drinks and energy.

Trailpoles: I was lucky enough to get a pair of Black Diamond Trailpoles from the MudSweatTrail Store just in time for the the Sacred Forests Trail. As ‘low lander’ I am not used to run with poles but during the almost 3000 meter height gain within 55km of trail I was very happy to use them, after some ‘gundrill training’ with them the weeks before.

DSC_0004Energy: Maybe the most important part of all. Make sure I keep taking in enough energy and fluids during and after the trails. The six days are called ‘Endurance’ for a reason. It is not about going fast, but making sure you recover quickly enough to enjoy the next day as you did the previous one. I think I have reasonable experience in this subject. I use a mixture of products, mainly of TrisportPharma which for me works well, especially with respect to not have any stomach issues when pushing your body to the limits.

Ready or not?

As I wrote myself on the opening page of my weblog, Trailrunning … I just love it …, I think I should add … and enjoy it! I will keep you posted.

Een moment van reflectie

Even terugkijken om daarna weer vooruit te gaan.

Het regent in Ottawa de dag na de marathon. Het leek wel of de weergoden voor het Tamarack Ottawa Race Weekend even een grote glimlach toonden met heerlijk zonnig weer om daarna weer een beetje ‘grumpy’ weg te zakken tot ergens later in het jaar.

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Inlopen langs de Ottawa River en het Canadese Parlement

Mooi moment om terug te kijken op de afgelopen dagen. Hoe hebben de voorbereidingen uiteindelijk uitgepakt en wat kan er anders, beter of moet ik zeker blijven doen!

De specifieke marathonvoorbereiding was niet optimaal.

De focus lag de maanden voorafgaand toch meer op het trailrunnen met eind maart de lange Cretes de Spa en een maand later het tweedaagse MudSweatTrails Koning van Spanje Trail Weekend inclusief het NK Trailrunning. Voor deze trailruns trainde ik meer op duurvermogen dan op snelheid. Om eerlijk te zijn vind ik dat ook veel leuker. Met veel plezier ga ik zondagochtend vroeg op pad om 40km door de Engelse ‘Country side’ te rennen. Snelheidstraining doe ik met minder enthousiasme en pas ik in binnen mijn loopjes naar en van mijn werk. Ik doe dan met name de langere fartlek intervallen van bijvoorbeeld 3 of 4 blokken van 2km met een korte pauze. Relatief lang achtereen trainen in de hoge hartslagzone, toch ook met het oog om mijn duurvermogen te vergroten. Maar minder specifiek op snelheid via bijvoorbeeld series van 400 – 1000m o.i.d. dat zou ik wel moeten gaan doen voor meer ‘snelheidhardheid’.

Tussen Gulpen en Ottawa zaten uiteindelijk maar 4 weken. Met een week rust en een week opladen kon ik nog twee weken werken aan mijn marathontempohardheid, en dat bleek toch wel hard nodig! Van mijn 5km Parkrun tijden rond 18 – 19 minuten werd ik toch wel een beetje zenuwachtig want er werd wel door Defensie Militaire Sport dat ik rond de 2.40 zou lopen, dat is 3.48/km oftewel 19 minuten per 5km. Nu haalde ik wel een goed gevoel uit mijn Fleet Halve Marathon tijd van midden maart van 1.14.46 maar toch … het kostte gewoon moeite!

IMG-20170528-WA0006De korte overgang van de UK naar Canada met vijf uur tijdverschil pakte denk ik uiteindelijk goed uit. Mijn idee, dat ik al eerder heb beschreven in dit weblog, om in het Engelse dagritme te blijven gezien de vroege start van 0700 voelde goed.

Dat ik vlak voor de start nog in gesprek raakte met de importeur van ZiZU Optics was een moment dat blijkbaar zo hoorde te te zijn.

Hij lag 50m voorbij de start op de grond foto’s te maken van zijn zonnebrillen. Ik vroeg hem spontaan of hij misschien een bril had die ik kon dragen tijdens de wedstrijd? Hij keek mij in eerste instantie aan met een grijns van … maar vroeg daarna wel mijn loopdoel (2.40) en toen DSC_0815 (1)hij zag dat ik uit Nederland kwam kreeg ik een mooie oranje-witte zonnebril. Dat gaf een paar minuten voor de start wel een enorme positieve energie waardoor ik mede meteen goed mijn tempo kwam … soms zijn er dingen … die gebeuren gewoon!

De zonnebril zat trouwens erg lekker en ik denk dat dit de perfecte test is, niet uren uitzoeken maar een minuut voor de start opzetten en gaan! Ik merkte niets van de bril, maar met de zon die behoorlijk door kwam tijdens de marathon gaf de bril wel goede bescherming … test geslaagd!

Zoals al eerder tijdens het MWK in de Marathon van Turijn in 2016 bleek dat ik zeker voldoende inhoud heb voor de 42.195 km. Rond de 30km kon ik nog redelijk goed mijn tempo vasthouden en haalde heel wat atleten in. Wel was het jammer dat ik de tweede helft niet helemaal vlak kon lopen want met een 1/2 Marathon tijd van 1.19.25 had een tijd onder de 2.39 er net ingezeten. Terugkijkend denk ik dat twee factoren debet waren aan het lichte verval, mijn minder intensieve snelheidstraining voorafgaand en de opkomende warmte samen met wat meer vals plat. Dat de winnaar met een PR van 2.05 uiteindelijk 2.10 liep zegt toch ook wel iets over de ‘snelheid’ van het parcours en de dag.

Schoenenkeuze had ik op de race ochtend zelf gemaakt … de Brooks HYPERION. Zoals ik wel verwachtte voldeden ze prima. De smalle leest bevalt mij prima. Je moet er wel van houden en zeker eerst testen in de winkel maar het geeft mij een heel direct gevoel met de ondergrond en voldoende demping zonder dat ik het gevoel heb dat alle energie daarin verdwijnt. In tegendeel, zoals het hoort bij een wegracer, je gaat ‘automatisch’ sneller lopen met deze schoenen.

Vanuit de eerste dag van het Koning van Spanje Trailweekend had ik weer de wijze les (opnieuw) geleerd dat ik niet te veel en op tijd moet eten. Dat werkte nu goed met vier witte boterhammen, een banaan en wat jam vier uur voor de start. Daarna nam ik om het half uur vanaf twee uur voor de start een energy gel om de laatste energie op te toppen en dan de ‘gebruikelijke’ gel vlak voor het startschot.

DE VERADEMING tijdens de Marathon was de wijze waarop elke ‘ELITE loper’ een eigen plekje kreeg aangewezen voor zijn eigen drinken elke 5km.

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Iedereen zijn eigen plekje!

Dat werkte perfect en is een schoolvoorbeeld van hoe het simpel en goed georganiseerd kan worden. Gezien de voorspelde warmte had ik elke 5km een bidon sportdrank klaar staan met de mij vertrouwde TriSportPharma energy gels. Ik heb geen supergevoelig maag-darmsysteem maar toch wel eens last gehad van gels en / of vaste repen. Echter, sinds ik twee jaar geleden in contact kwam met Kurt Vancoppenolle tijdens een trailrun in België en hij mij wat gels als test mee gaf ben ik zijn producten blijven gebruiken. Er zit niets anders in dan je nodig hebt en door de verhouding van drie soorten suikers kan je tot 90 gram koolhydraten per uur verwerken t.o.v. de meer DSC_0808gangbare 60 gram vanuit andere gels. Geen garantie voor topprestaties maar mij bevalt het en het is mogelijk een optie voor anderen die gevoelig zijn voor gels en / of energieverlies.

Al met al was het een kort maar heftig marathon weekend aan de andere kant van de Atlantische Oceaan (bizar eigenlijk dat dit kan tegenwoordig) in een sfeervol en mooi en zonnig Ottawa.

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De organisatie was perfect met een mooi afsluitend diner in het Canadese War Museum waar de Poolse delegatie alle prijzen biDSC_0811nnen haalden: eerste drie mannen & vrouwen en teamklassement voor mannen en vrouwen. Het leek wel een WK Schaatsen met alleen maar een oranje podium!

Nu hebben de Polen nog een defensietopsportbeleid want de winnaar was bijvoorbeeld 9e bij de Olympische Spelen in Londen.

Ik ben echter ook erg blij met mijn resultaat, zowel persoonlijk als voor defensie waarbij ik met de 2.40.49 mooi binnen de 2/3 van de mannelijke militairen eindigde. Dat is het criterium voor de Nederlandse defensie die sport in de breedte wil promoten i.pv. via een topsportbeleid.

Nog even de getallen

Doorkomsten: 10km 37:22 – 1/2 MT 1:19:25 (verval 57 sec tov 10km tijd) – 30km 1:53:55 (verval 1.25 tov 1/2 MT tijd) – eindtijd 2:40:49 (verval 1.12 t.o.v. 30km) – 43e mannelijke militair van de 64 in totaal – 18 landen – snelste militair 2.13 / overall 2.10 – 67% in het militaire veld. 69e overall in totaal deelnemersveld van 5284 lopers.

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Straks naar huis en dan weer aan het werk …

EINDE

Opbouwen door afbouwen?

Hoe bereid ik mij voor op een wegmarathon.

Dit weekend was voor mij de overgang van opbouwen naar de Tamarack Ottawa Marathon volgende week zondag 28 mei door langzamerhand de kilometers te gaan afbouwen.

Dat blijft toch altijd een moeilijke overgang voor mij want het dagelijks hardlopen zit zo in mijn systeem gebakken dat ‘opeens’ minder te gaan lopen vreemd en ‘niet lekker’ aanvoelt. In de loop van de jaren ben ik wel minder rigoureus gaan afbouwen in de laatste week voor een (halve) marathon of langere trailrun. Ik merkte dat dit mijn prestatie niet beïnvloedde, zover als je dat natuurlijk kan evalueren. Want misschien had ik bij nog meer gas terugnemen toch beter gelopen? Misschien wel maar ik doe hardlopen toch vooral voor mijn plezier. En dat plezier bestaat uit, als het even kan, elke dag lekker een stuk lopen. Ik maak de afstanden dan wel korter in deze laatste week maar zal toch nog wel dagelijks gaan lopen. Bijvoorbeeld 10km rustig aan met de laatste 1 – 2 kilometers op marathontempo, afbouwend naar vrijdag en zaterdag misschien 20 – 30 minuten lekker loslopen en een beetje snelheid.

Opbouwen is niet alleen afbouwen van kilometers maar ook opbouwen van koolhydraten, zonder dat je je lichaamsgewicht opbouwt!

Dat is waar ik de laatste jaren wel meer op let in zo’n laatste week. Niet te veel eten en richting de laatste dagen lekkere en licht te verteren koolhydraatrijke maaltijden. De dag voor de wedstrijd ‘stapel’ ik dan verder via over de dag verspreid enkele bidons met koolhydraat sportdrank te drinken van VITAGRO (dat doe ik al meerdere jaren, bevalt goed en is als een soort ‘eerst de linkerveter strikken’ bijgeloof geworden denk ik). Tijdens de wedstrijd zelf vertrouw ik tegenwoordig volledig op  TriSportPharma sportvoeding. De Energygels bevatten niets anders dan wat je nodig hebt en de suikers zijn dusdanig in verhouding dat je meer dan gewoonlijk aan koolhydraten (en dus energie!) per uur kan opnemen, 90 ipv 60 gram. Het bevalt mij goed. Allerbelangrijkste is dat ik geen last van mijn darmen krijg ondanks dat ik mij zelf, zeker tijdens de marathon, tot het uiterste dwing te gaan, en geen hongerklap. In ieder geval tot nu toe … afkloppen op een mooi stukje hout!

Ik ga nog eens nadenken wat ik mee neem in het vliegtuig richting Canada want dat is toch zo’n tien uur vliegen en de maaltijden zijn niet altijd even goed. Ik denk dat ik mij opgeef voor de vegetarische variant en crackers en dergelijke mee neem.

Hebben jullie misschien goede of minder goede ervaringen met eten in een vliegtuig twee dagen voor een marathon? Ik hoor het graag!