This week has all been about recovery, my legs are totally destroyed by racing the Antwerp marathon. So there were no special runs on my program, just staying relaxed and giving my body the time to recover.
My racing schedule:
A) BK 10 000m track (6/05)
B) Interclub for DAC 3 000m and 5 000m track. (13/05)
C) 20 km door Brussel.
At the moment we are not sure to run the BK 10 000m. Maybe I will start to help Mika. An update will follow soon. Greetings, Lander.
My coach Henri Salavarda is a master in creating training schedules to reach your top level fitness on the moment that it counts. This brings a lot of rest in my mind because I know if i'am able to follow the program, my body will be ready to run a good marathon.
The preparation for Antwerp was superb with an excellent training camp in Kenia with my teammates Almensh, Tarik, Florent, Koen and a posse of strong Kenyans.
The facts and figures of my race: 21.1km: 1h 07' 12" 42.195km: 2h 16' 49'' Position: 2
The two pacemakers for me were Jesse Stroobants (till 22.5 km) and Onesphore Nkuzimana (till 27 km). With special thanks to Jesse, the man who can run more accurate then a swiss watch, we reached the halfway mark exactly as planned. With the windy conditions it was definitely not an easy job for Jesse and Onesphore but they did a fantastic job, I love this guys!
After the pacemakers dropped out, I pushed down the lap button on my watch and tried to cover the remaining 15 km as fast as possible. The last 5 km my pace slowed down a lot but nevertheless I was closing the gap with the Kenyans in front of me, it was clear this marathon was going to be heavy stuff for all of us. Paul Kiprop maintained his lead and won convincingly, he clearly deserved the victory. His compatriot Alfred Kering suffered a lot in the last 5 km and I passed him around the 38 km mark to came in as second. My teammate Florent and the strong Tim Stessens could grap spots 3 and 4 at the end.
Overal I am really happy with my race but due to some specific marathon workouts in Kenia we know there's still a big margin to improve my marathon PB.
I would like to congratulate every marathon en 10 miles finisher! Running rules. It's a fact that our beloved sport is hotter then hot at the moment.
To conclude many thanks for all the messages and e-mails that Eva and me received!
Later this week my racing schedule will be posted. Let's run. Greetings Lander
Just click on this text to see the sporza race report of the Antwerp marathon, tomorrow I will write down my personal reflections of my marathon.
Results Antwerp marathon 2012: 1) Paul Kiprop (KEN) 2u 15' 38" 2) LVD 2u 16' 49" 3) Florent Caelen 2u 22'52". I am really happy with this result!
Gratitude to: Eva Sammels, my family and family in law, Henri Salavarda, Florent Caelen, Tarik Moukrime, Almensh Belete, my fysio, Jesse Stroobants, Onesphore Nkuzimana, Vital Gahungu, Michael Brandenbourg, Koen Raymaekers, Marcel Cornelissen, Harry Van den Bliek, my friends, my colleagues and my club DAC for the strong support during this marathon preparation. Lander
Onesphore Nkuzimana (BDI), Jesse Stroobants (BEL), Michaël Brandenbourg (BEL) and Vital Gahungu (BDI). These four guys are all elite runners, I am really happy. Greetings Lander
So far so good, the training in Kenya went well, at the moment I am really looking forward to see Eva again and to race next sunday in the Antwerp marathon.
On saturday I did a last hard workout with 4 times 5 km on a dirtroad together with Florent Caelen, Florence Kiplagat, Shadrack Maiyo and Simon Kosgei. Our times were 16'32"; 16'01"; 17'28" and 16'31": this looks really easy but I pushed my body to run as fast as possible over the challenging course at the end I was cooked.
This week Henri will select the pacemakers for me and Florent, these guys are super important to realize our goals.
See you soon. Greetings from Iten. Lander
One of the last hard workouts of Abel Kirui for London marathon including a whole group of elite marathoners. Pictures by Henri Salavarda. On the menu: 24 km alternating.
At the moment I am a Kerioview resident to train with the Salavarda group. It was great to stay with the Dutch athlete Koen Raymaekers and his wife Florence. They took really good care of me with a very nice room but I especially liked the food, it was simply superb. Koen, Florence and Freddie (neighbor) made me feel like home. At the moment the training has been intensified and I felt my heart beating in my throat during the hard sessions. Below a photo impression:
The internet in Kenya is best described as slow and tricky. But because pictures say more then words here come the nature pictures. The running action pictures will follow later.
Pictures taken by Florent Caelen.
The daily routine of all the athletes in the training camp:
06.00: Running 1 h
10.30: Massage by Kisioni
14:00: Sleeping till 15.30
17:00: Running interval
20.45: Sleeping time
This is also my routine for three weeks. Later this week I will post some action pictures, because sometimes pictures can give you more information then words. The coach is happy with my level of fitness but the hard training sessions are still to come. See you later. Greetings Lander
Lander Van Droogenbroeck
Quest for perfect marathon: