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Training with Marko Koers

November 10, 2011

Its been a while! I DID complete the Amsterdam Marathon and I WILL blog about it – there are so many pictures, videos, links to put together.

In the meantime, after a couple of weeks rest – NO running – I am BACK!

Some “warm up” trainings with Joost last week in London, a great 10 K run this Monday and a super training yesterday evening with the Bergse Runners.

PLUS tonight a training with Marko Koers. He was 9x Dutch Champion and, whilst he specialised in 800 m and 1500m, he still holds the Dutch Record for 1000 m (2,15.o5) and the English mile (3,57,37 (inside)).

His secret  – I think that its VERY long legs – they are nearly as long as me!

Anyway – weather tonight COMPLETELY contrast to yesterday evening when I was running in a T-shirt, this evening was cold and damp. Still once we got going two layers were adequate (as some people discovered).

We began with some warming up exercises and “loop school”. Some of the exercises I had not previously come across so it was interesting learning the new techniques and feeling the muscles creak and groan as we stretched them into action.

The evening was designed around a pyramid run of 3 min, 4 min, 5 min 4 min, 3 min. After our first 3 min, Marko declared that we were all too good and we would not be challenged enough – and therefore worn out – by his first plan. He, therefore, designed a flat topped pyramid and we ran 5 min 2x! As a consequence we overshot the end point and ended up runing round the ice ink/sports centre in Haarlem.

It was a good training with all new faces – oh sort of – turns our one of the other participants knew one of my friends in the Bergse Runners Club!

Marko had this amazing jacket that was entirely fluorescent – as you can see from the picture (although not entirely practical heat/sweat wise – he shared!).

Our Glowing Trainer, Marko Koers lights our training up!

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