Rue de La Loi is a funny place in the Brussels.
It is in the middle of the city, one of the most crowded areas with office and residential buildings. Still, it is a four lane one-way "highway".
As long as I lived here, I tried to avoid it as much as possible.
But it is not easy, as I work next to it, and otherwise it is kind of a corridor in the city.
I always wished Loi has less traffic and more room for cycling, but it always seemed impossible.
It looked like people wanted more the comfort of the car for their commute than clean air for working and living.
And these months, there are almost no cars flowing on Loi. I guess one lane would be enough.
And yesterday, magically a new wide cycling lane appeared. A friend of mine told me on the phone about it. I couldn't believe it, so I had to see it for myself!
It was still in the making, and according to the counters, I was among the first riders.
Tonight I went for my second run this week.
It was quite difficult to start.
What made me going mainly was mainly the habit that I established.
Sunday, Tuesday, Thursday, I go for a 5K+ run after work (30 min).
Monday, Wednesday, Friday, I go for 20 km bike ride (60 min).
There is no thinking involved, shall I go or no, no guesswork, when, what distance, and so on, I just go.
This week I pay attention to increase the time spent in Zone 5, which is between 90-100% of my maximum heart rate, which is 165-185 bpm for me. This helps to build power, anaerobic and muscular endurance.
I have spent 8:47 in this zone, which is quite difficult to maintain. Mostly I make the first 1K at 4:30-4:40 min/K, then I use the elevations running up fast, and I make longer sprint in the very end usually 4:50 min/K. Clearly, I am slower in the end, after running 5K.
The motto is "Finish Strong".
The majority of the time, I still spend either in Zone 3 (endurance) or Zone 4 (anaerobic capacity and lactate threshold).
You can read about Zone 5 training here. The bottom line is that is good to do a little bit of this, but not much. Doing nothing is a missed opportunity for your body, and doing too much is very counter-productive or even harmful.
Otherwise, today is also a silent anniversary for me.
I wrote my first blog here on SparkPeople on 7 May 2011.
The main intent was to motivate myself, keep me on the healthy track, get feedback and support from others.
Thank you so much over the years for reading my thought, answering my questions, and posting your supportive comments. It does make a difference.
With some of you we became "blog-friends", commenting on each others writing.
Some of my posts even became featured blog post, and attracted an insane number of views. Which was both fun and scary.
I looked up some of my favourite posts - it alls feels like it was yesterday. I miss a lot running among those beautiful hills, apple fields, pine trees in Austria.
My very first blog: First daisy day (Spring 5% W1 D1)
I was part of motivation group here in SP, called Daisies, part of the "Spring 5%" challenge.
A featured blog post: How to maintain? - Learning from my two year experience.
I still follow the POSE method for running. I do miss to train with a trainer here in Belgium - a good trainer is such an invaluable resource to develop.
And looking back to nine years of writing blogs, something I noticed every time: after a good run, I always have so much to tell.
Do you follow your heart rate when you run?
Are you active in any NGO related to healthy living - if yes, what do you do?