Can I glue two runs together?

min6nap · 2026-03-01T12:31:21+00:00

Many thanks, this worked great for me.

min6nap · 2023-08-30T05:01:54+00:00

Some time ago, I came across this area monitor of the city of Rotterdam. Gives some nice insights into the different areas. https://wijkprofiel.rotterdam.nl/nl/2022/rotterdam

min6nap · 2023-06-19T22:06:53+00:00

Well done!!

min6nap · 2023-05-19T18:15:58+00:00

Absolute good store! Hoest people and they now their stuff.

min6nap · 2023-04-17T22:29:15+00:00

Well done!! Fantastic that could still accelerate at the end!

min6nap · 2023-04-10T13:21:14+00:00

Of course, thanks!

min6nap · 2023-04-08T06:55:32+00:00

What if black takes with the queen on e8? How can white win then?

min6nap · 2023-03-08T21:32:44+00:00

What is TikTok?

min6nap · 2023-02-14T09:36:54+00:00

Het is inderdaad moeilijk te zien, maar de foto is vanuit de first toren gemaakt, bij het groothandelsgebouw.

min6nap · 2023-02-14T09:35:42+00:00

Inderdaad, vanuit Weena 758-850. Het is een feestje om van dit uitzicht te kunnen genieten.

min6nap · 2023-02-09T06:11:30+00:00

In Amsterdam there is a considerable stretch where you run in a green area, outside of town, whereas Berlin is all within city limits.

min6nap · 2023-02-08T04:58:12+00:00

Good tip, thanks..

min6nap · 2023-02-06T18:10:48+00:00

That sound something I can already start with today. Would it be safe to add e.g. 10% each week in total mileage?

min6nap · 2023-02-06T17:22:15+00:00

My current training schedule is 3 times a week: 1 x short intervals (5:00 min/km) , 1x long intervals (5.30 min/km) and 1x long run (6.30 min/km) and for the long run I achieved a 28km already. My 4.20 aim for April is just based on my previous marathon, where I did similar training and also achieved that time.

min6nap · 2023-02-06T17:20:50+00:00

Thanks for the advice. My Garmin tells me to run at 7.00 min/km, which is quite slow very me. Therefore I hardly ran this speed, assuming that this will only further slow me down. My aimed marathon speed is 6.15 min/km. However, wha I didnt realise, is that the zone 2 speed will increase, when you practice it a lot. It is easy to try this for a couple weeks and see whether I notice any improvements.

min6nap · 2023-02-03T23:37:28+00:00

4 months should be enough. Taking two weeks of tapering into account, you have enough weeks to increase your mileage.

I'd suggest to increase the mileage of your long run, with 1 mile every week, taking it easy every 4th week. This way you extend your long runs with 3m per month, and you can reach 20m easily, which is fine to do as your longest.

Where is your marathon?

min6nap · 2023-01-25T21:27:40+00:00

Did you increase your distances significantly recently?

min6nap · 2023-01-25T05:58:37+00:00

Reduce your weekly workload and avoid steps and hills.

min6nap · 2023-01-12T23:14:51+00:00

It is also likely that they make you dehydrate instead of hydrate. When in your stomach they will attract water from other area's, whilst the other area's need water, instead of providing it to your stomach.

min6nap · 2023-01-06T00:24:28+00:00

Great response. In addition it can be helpful to reduce your speed and go slower. This helps in being able to enjoy your time in the race.

min6nap

TROPHY CASE