Captain America: The Winter Soldier

Yesterday I went to see "Captain America: The Winter Solderier during the Belgian Marvel Fan Night. And boy was it a fan night! Everywhere giant statutes of Marvel Comics heroes, a Marvel Quiz (too difficult for me) and lots of side animation with fans dressed up as Thor, Hulk or Iron Man.

Oh, and the movie was great! It was not only a super hero sequel, but even more a clever 70's style conspiracy thriller like 3 Days of the Condor or The Parallax View. Not a big suprise to see Robert Redford in the cast.

With the success of the recent marvel films, it will come as no suprise that this one will also do well at the box office. I personally think Captain America 2 was even better than The Avengers, and that means something!

For a super hero movie, the acting was top notch: Scarlett Johansson, Chris Evans and Samuel L. Jackson were excellent. Robert Redford was a pleasant surprise and Marvel did the right thing by bringing the Falcon in the movie (an excellent Anthony Mackie.

BTW stay for the end credits for an extra bonus, as always

Antwerp 10 Miles: Week 1 Endurance Training

I have started my preparations for the Antwerp 10 Miles. In 7 weeks I will try to increase my endurance and stamina from somebody who can run 5km effortless to a 16km long-distance runner

Training Schedule Week 1 (out of 7)

Tuesday

- 10 minutes running: Long Slow Distance (LSD)
- 8 minutes increased tempo: Intensive Endurance Training (IET)
- 3 minutes jogging
- 8 minutes increased tempo: Intensive Endurance Training (IET)
- 3 minutes jogging
- 10 minutes running: Long Slow Distance (LSD)

Total: 42 minutes

Thursday

- 40 minutes running: Long Slow Distance (LSD)

Total: 40 minutes

Sunday

- 50 minutes running: Long Slow Distance (LSD)

Total: 50 minutes

What is Extensive Endurance Training (EET)?

Part of the training for the Antwerp 10 Miles consists of "Extensive Endurance Training" (EET), but what does it mean? Is it just the same as Easy Training (ET) or are there noticeable differences?

Let me begin by saying that Easy Training is just that....EASY :) It is often a relatively short training (no endurance) and easy (so no sweat). Extensive Endurance Training is a training over a longer period of time, and in the end you will experience some fatigue. Not because of the intensity, but because of the length of the training.

Characteristics of Extensive Endurance Training are:

- comfortable feeling

- possibility to keep on running for a longer time

- regular breathing

- you can talk while exercising

If we list the different kinds of training, starting with the easiest and then more difficult, you would come to the following list:

- Easy Training (ET)

- Extensive Endurance (EET)

- Intermediate Endurace

- Intensive Endurance (IET)

- Tempo Interval (TIT)

- Hard Interval (HIT)

What is LSD in Athletics?

No, don't worry, when we talk about LSD in Athletics, we are not referring to mind-altering drugs, but to the concept of Long Slow distance. This is a form of aerobic endurance training in running and cycling, and the main type of training I will use to get into shape for my Antwerp 10 Miles.

Benefits of this LSD Training are:

- increased oxidative capacity of skeletal muscles

- improved mitochondrial energy production (no, not midi-chlorian like the Jedi's have :) )

- improved cardiovascular function

- improved thermoregulatory function

- increased utilization of fat for fuel

On the internet you can find various variations on this training, but I will stick to the one used for preparing for the Honolulu Marathon. It comes with a few easy to follow rules:

(a) No fewer than three runs per week

(b) No more than five runs per week

(c) No less than one hour per run

(d) No further than 15 miles on any run

What is the Antwerp 10 Miles

The Antwerp 10 Miles is a street run in Antwerp that has been held every year around Easter since 1986.

On the same day several other street runs are held in the capital of the Antwerp province: the 5km, the Antwerp Marathon and many more, including a kids' run.

A nice touch is that during the Antwerp 10 Miles, participants are allowed to run through the (in)famous Kennedy Tunnel and Waasland Tunnel.

The first editions only had a limited success (a couple of hundred participants) but the most recent runs brought more than 20,000 runners on their feet.

In 2013, about 22,000 runners appeared on the starting grid.

And this year you can add one more, since I will also be participating!

What is the 10 Miles?

The 10 Miles (also known under the name The 10 English Miles) is a common distance in athletics. Although this distance is not officially recognized by the International Association of Athletics Federations (IAAF) it is often included in record tables.

The current world record is held by Haile Gebrselassie with 44'23". If you know It takes me about 52 minutes on the 10km, then you can call that superhumanly fast :)

In the women tables the world record is held by Mary Keitany with 50'05"

One of the most famous 10 Miles competitions in the Antwerp 10 Miles. I will participate this year for the first time.

10 Miles Antwerp, Here I Come!

My employer, ISS, is encouraging its employees to lead a healthier life, and so I have taken up the challenge to run 10 miles (approximately 16 kilometers) during the Antwerp 10 Miles on 27 April 2014.

This gives me exactly 7 weeks to get in shape. I will use a specially adapted program that will hopefully transform me from a 5km recreational jogger into a 16km long-distance runner.

I can certainly use your encouragement, so don't hesitate to push me forward!>p