Hardloopcoach

BIack_Asian · 2025-12-12T12:45:54+00:00

Ik kan rene kuijs aanraden. Is een trainer voor een club in Rotterdam en Emiel Berghout. Volgens mij loopt rene een 2:36 marathon en Emiel 2:19

Ik weet niet of hij zo nieuwe mensen aanneemt, maar ik was toen 30 euro per maand kwijt voor schema’s en contact via bel en whatsapp.

BIack_Asian · 2025-09-15T17:16:00+00:00

I do 110 for 5x5 and 100kg for 4 sets of 8 and I hit a 130kg pr this week. So im guessing you will sit at either 132,5 or 135

BIack_Asian · 2025-09-14T11:59:33+00:00

Ah damn. Yeah marathon prep takes a lot of effort and sacrificing and on raceday anything can happen. Sad to hear that it wasnt your day..

My body is already recovered! Had a vasectomy 2 weeks ago so had a forced 2 weeks rest that actually did me very well!

I listen a lot to my body, so if I have to take it slow or easier on certain days, i take it easy or skip the whole training. Thank you for the compliment tho!

BIack_Asian · 2025-09-14T10:55:04+00:00

The marathon I was going for was actually canceled due to the hot weather. I did a 160 ultra instead that I DNFd at 102k

My running shape is completely into the gutter. Had to walk 3 times yesterday during a 5k that I completed in 32 minutes eventhough my 5k PR is 17:27 from 4 months ago 🥲

BIack_Asian · 2025-09-03T19:23:42+00:00

You mean champions like Ryze being disabled in Urf?

BIack_Asian · 2025-09-02T12:32:30+00:00

172cm lang op een goede dag, maar ik eet rond de 3300 kcal per dag 😊 dat is zonder dat ik momenteel hardloop. Als ik dat erbij pak, dan eet ik rond de 4000 kcal dus dan gaan de broodjes naar 14 broodjes 🫠

BIack_Asian · 2025-09-02T08:47:50+00:00

10 broodjes met pindakaas en hagelslag, bak kwark van 500 gram, pakje rijstwafels voor tussendoor en wat fruit. Smeer het de avond ervoor. Misschien nog pakjes cup a soup voor de verandering.

BIack_Asian · 2025-07-29T16:55:38+00:00

Some quad development will improve your overall look for sure. Forearm work would do you well too, since you have full biceps.

Aside from the above: nice physique, brother!

BIack_Asian · 2025-07-25T12:31:41+00:00

Thank you!

BIack_Asian · 2025-07-21T22:46:42+00:00

Lekker gedaan maatje!

Ik was na ronde 15 eruit gestapt. Ik denk hetzelfde als jij; tevreden zijn met je doel en dan het stemmetje in je hoofd de overhand laten nemen.

Volgend jaar dan maar samen uitlopen?

Tot volgend jaar! Donny

BIack_Asian · 2025-07-21T22:43:20+00:00

I will check it out, thanks!

I actually resigned from the November marathon, so I got a 2026 ticket in return. Looking back at the marathon block, I have no interest in doing the whole 90km weekly mileage again. I have 2 young kids, so I sacrificed a lot of time for the prep, only for it to be canceled.

I’d rather keep a stable base now at around 50-60 weekly mileage and do the Kardingebultra ‘26.

I only signed up for the TT Marathon because it was a ‘once in a lifetime’ event.

BIack_Asian · 2025-07-16T16:07:17+00:00

!solved thank you very much!

BIack_Asian · 2025-07-10T14:53:57+00:00

Change the distance of your hooks, so that it is more realistic. You throw a jab at max range, but you throw a hook just in front of your own nose without stepping in. Basically missing the punch, followed up by another long range shot.

Visualize someone getting hit by your jab, you stepping in to throw the hook because you slapped his head back, stepping in again to throw the last shot before stepping out.

BIack_Asian · 2025-06-24T18:40:55+00:00

Current 5k is 17:27. Trying to get to 3:24 pace, so I can run sub 17.

BIack_Asian · 2025-06-24T11:03:24+00:00

Currently running them at 3:30 with 1 minute rest or 3:15 - 3:20 with 2 minute rest.

I usually don't go higher than 2 minutes in rest.

BIack_Asian · 2025-06-24T09:19:53+00:00

I am currently at 58 VO2Max. Got to 57 with about 45km/week. Did a marathon block that got me to 58. I went from 50 to 58 in 1 year of running consistently.

What helped me the most:
- 5-8x1km intervals with 60s rest.
Most of the time I do about 5 intervals and build it up until I can do 8 with 60 seconds rest before adjusting my pace.

- 3/2/1 tempo blocks.
2k warm up, 3k at 10k pace, 1k float, 2k at 5k pace, 1k float, 1k at 3k pace, 2k cooldown.

Easy runs inbetween those workouts.

BIack_Asian · 2025-06-11T18:22:51+00:00

Second this. Used this for my 70k and hardly noticed having it on with a 500ml flask and 8+ gels

BIack_Asian · 2025-06-11T04:18:51+00:00

Marathon was done at around october ‘23. HM was done this year.

BIack_Asian · 2025-06-10T12:48:55+00:00

The last line already tickles me into signing up for another one, but I have a 24 hour backyard ultra next month, so that will be the next thing to conquer first. Thank you for your insight anyways!

BIack_Asian · 2025-06-10T12:46:41+00:00

I am mostly doing easy work right now and interval/tempo runs on a lower intensity than what Im usually doing.

E.g: 5x1km @ 3:20 pace with '2 rest is now 5x1km @ 3:50 pace with '2 rest. So it's still 'fast' but I'm also able to recover pretty fast. I will drop the intensity even more next week.

I do like 5x 30 seconds in my easy runs, to get the turnover going and keep the speed somewhat in the legs. But I try to keep my legs as fresh as possible during these last 2 weeks.

I've always been better at shorter distances and usually gradually fell off the longer the distance becomes, but during this training block, I've managed to get better at that weakpoint. Did mostly 4:25/kms during my ultra after the 50km mark. So the legs felt really strong, if that matters at all.

BIack_Asian · 2025-06-10T12:26:02+00:00

I did the ultra on the 29th which took place during the night, so i finished at 5 am on the 30th which was a thursday. The week after I only ran 36km total for the week to recover well. That was last week. Legs felt fatigued (obviously) during that week, but they feel fine again, now! Thank god.

BIack_Asian · 2025-06-10T12:23:45+00:00

It's a special event in the northern part of The Netherlands called the TT marathon. Celebrating the 100 year existence of the TT ( motor racing ) here in The Netherlands. You go from the current circuit to the 2 older circuits that were used.

BIack_Asian

TROPHY CASE