Vital was in the mood to run fast so he pushed the pace during our training, I had to grind my teeth to stay with him. At the end we ran an impressive fartlek session but we were both cooked.
It is the objective to improve my maximal threshold running speed in the next months. This means Henri gives me a lot of workouts on the track.
This week I did a first track session with Koen Wilssens, Ghirma Bhranu and Abdi Nagassi (picture). The last one is probably the most gifted athlete that I know. In total we ran 10 000m fast.
There is no race scheduled this weekend, instead I will focus on doing some serious training.
Great performances by Michel Butter and Olfert Molenhuis (2h 18) in Utrecht. They both made their debut in the marathon, these debuts were truly outstanding runs by Michel and Olfert.
Rens Dekkers showed his marathon skills by running 2h 19', incredible how strong Rens runs in the heath. For the record he was 13th at the European marathon championchips in Barcelona.
The weather conditions were really heavy today, it will remain a mystery how fast this guys could have run in better weather conditions like last week in the marathons of Antwerp and London. This weather did influence without any doubt their performances.
My pre-race favorite Ronald Schröer did have a hard day a the office but he showed once again that he has a powerfull mind by finishing in 2h 25', I am sure he will be back in his next marathon.
The recovery goes very well, only my right leg, still needs some extra attention.
In consultation with my coach, I will focus on improving my legs speed in the next months.
Today I will watch the dutch marathon battle in Utrecht, I think it will be a nice race to watch and I am really curious about the performance of Michel Butter. He is one of the most talented european long distance runners.
Inspiration: focus on 10 000m
I was not so fast like Geoffrey Mutai (KEN) in Boston but nevertheless I am excited with my time on the IAAF certified course in Antwerp and I am happy to run under the B-standard (2h 18 min) of the IAAF and the IOC for the next Olympic Games. The belgian standard is not yet known, I hope that they will go for the A-standard of the IOC (2h 15 min). More info: click here.
My marathon time is the fastest run by a belgian athlete over this marathon course since the restart of the Antwerp marathon organisation in 2007. Below the analysis by my coach Henri Salavarda (in french).
km 8 = 25'30
km 9 = 28'38 (3'08)
km 10 = 31'50 (moyenne 3'11 pour les 10 1ers km)
km 14 = 44'37 (moyenne des 4 derniers km 3'12)
km 20 = 1hr03'51" (moyenne des 6 derniers kms 3'12)
1/2 M = 1hr07'32 (moyenne jusqu'au 1/2 3'12 par km)
km 25 1hr20'15 (moyenne des 5 derniers km 3'16) Arrêt de Mika.
km 30 1hr 36'15 (moyenne des 5 derniers km 3'12) Ghirma Woldu maintient le tempo.
km 35 1hr52'32 (moyenne des 5 derniers km 3'15) Après le 35ème km, l'allure ralentit fortement, Girma accuse la fatigue et Lander hésite à réagir.
km 36 1hr55'51 (moyenne du km 3'19)
km 37 1hr 59'19 (moyenne du km 3'28)
km 38 2hr02'46 (moyenene du km 3'27) encore un km très lent. Lander se décide à attaquer et Girma ne réagit pas.
Entre le 35ème et le 38ème km, Lander a perdu environ 30" sur son tempo.
Lander termine les 4 derniers km 195 m à une allure de 3'14 par km ce qui montre qu'il avait encore un peu de réserve.
Resultat marathon: 2h 16'21
C'est remarquable si on sait que l'entraînement des 3 dernières semaines avait été perturbé par une blessure au tibia, un mal qu'il a encore ressenti pendant le marathon.
After every race my coach gives a feedback, like above, to all his athletes who ran the race.
Perfect weather, perfect pacemaking by Michaël Brandenbourg and a strong Ghirma Woldu (after 6 weeks of atlitude training in Ethiopia) did create the perfect set up for me, to run a strong time over the marathon distance and a second place at the finish. More news tomorrow.
WILSON CHEBET 2 h 05' 27" = 20,2 km/h for 42,195 km = this is ART !
Below the pacemakers with Number 50 = the one and only SAMMY Kitwara.
With the marathons of Rotterdam and Paris, I am really enjoying my sunday. I think it is going to be, a little bit too hot, but we will see.
When you see the average running speed of the elite runners in this races (they run fasten then 20 km/h for 42 km), this is the point when marathon running becomes more then sport, it becomes art.
Update on my injury: Last week I did one fast training on tuesday with Koen Wilssens and Florent Caelen. On the other days I exchanged a rest day with a day with 30' min easy running. My right leg is improving, so it looks good for my marathon of Antwerp next sunday.
Lander Van Droogenbroeck
Quest for perfect marathon: