<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[RSS Feed]]></title><description><![CDATA[RSS Feed]]></description><link>http://direct.ecency.com</link><image><url>http://direct.ecency.com/logo512.png</url><title>RSS Feed</title><link>http://direct.ecency.com</link></image><generator>RSS for Node</generator><lastBuildDate>Fri, 03 Apr 2026 18:00:24 GMT</lastBuildDate><atom:link href="http://direct.ecency.com/@rainbowdash4l/rss" rel="self" type="application/rss+xml"/><item><title><![CDATA[Baseline run - Marathon + 2000m climbing]]></title><description><![CDATA[Hey everybody, thanks for checking in! In September I will be running a mountain marathon in Swiss. In order to prepare for that run I tried to create a simultation that I could run here in the Netherlands.]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/baseline-run-marathon--2000m-climbing</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/baseline-run-marathon--2000m-climbing</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Tue, 31 Mar 2026 13:59:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/YpihifdXP4WNbGMdjw7e3DuhJWBvCw4SfuLZsrnJYHEpsqZFkiGGNCQLZiAAr7q5XVFVRRjA78wMpW67cYtqWYzUNnSWYuuN6PJBTL5HvAAJiszsN7AENBtsV4QZJr59Am1tS4xvz8qtQvxDx5GiB6PsW44qB7GyUp2f4RwGfPPt?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Feel good run]]></title><description><![CDATA[With my eyes set on Tuesday for a baseline run I decided to just do a fun run this morning. Normally I will do a hill repeat session on Sunday, but that would be too intense and too close to Tuesday. Therefore]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/feel-good-run</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/feel-good-run</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Sun, 29 Mar 2026 09:35:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/YpihifdXP4WNbGMdjw7e3DuhJWBvCw4SfuLZsrnJYHEpsqZFkiGGNCQLZiAAr7q5XVFVRRjA78wNQuhwm2RnRm2xHi5VNC57WsjaULKxYW6smnSY39kKEiTohjrR9powZ1bu4bPTUCyd51uAYKictcV4qrPMuzjTCU7wKcAjjyTL?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Taper week? Baseline run next week! ]]></title><description><![CDATA[Tnx for checking in! I have been doing some hill repeats for the last few weeks, most of the time 2 sessions a week (one easy 500-700 meters climbing and one harder session >1000 m climbing). I decided]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/taper-week-baseline-run-next-week</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/taper-week-baseline-run-next-week</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Wed, 25 Mar 2026 15:03:48 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgqvhuDfFWsHMFDr4rDXjioHTsDVNVNJMoJC1EWVZDTUDVy61vafbFyu6LMLz5VvzsEruBqodMLnRSkzPA3LytMnoJPA1MgdFqGar?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Weekend Hill Session]]></title><description><![CDATA[Hey! Last few sessions have been hill work - either hill repeats or mountainbike paths. Today I decided to make my hill repeats a bit harder compared to my usual routine. Normally I run a winding path]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/weekend-hill-session</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/weekend-hill-session</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Sat, 21 Mar 2026 14:38:57 GMT</pubDate><enclosure url="https://images.ecency.com/p/YpihifdXP4WNbGMdjw7e3DuhJWBvCw4SfuLZsrnJYHEpsqZFkiGGNCQLZiAAr7q5XVFVRRjA78wNCcUXDGpC9MmhE299D8BkbUDtwPwvmrb86nVHSFNnvHY4yJBXzwJnNuFW9TvjCUhsrCbtWWhwxHF8JKV8TwAcLVLr6mRJ3K5Q?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Hybrid run:  Trail & Hill ]]></title><description><![CDATA[As one of my two weekly hill specific training sessions today I decided to mix it up a little compared to the pure hill repeats I did on Sunday. I did go to my usual training spot “Hoge Bergse Bos” and]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/hybrid-run-trail-and-hill</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/hybrid-run-trail-and-hill</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Wed, 18 Mar 2026 11:45:09 GMT</pubDate><enclosure url="https://images.ecency.com/p/YpihifdXP4WNbGMdjw7e3DuhJWBvCw4SfuLZsrnJYHEpsqZFkiGGNCQLZiAAr7q5XVFVRRjA78wNPLEKo6yAQ3tHbuFKmeVFBUF4iFcH9RPVtM4C5KUWSdb3ZY4VJ7TX4vfvxts2WWt5Ls9Cei1Zc9HyR8d2Np6gXUdfF8xfHSuU?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Vulnerable reflections - Mental Health & Running]]></title><description><![CDATA[Hi all, thanks for tuning in! Mental health is a topic that I bring up from time to time as it is having quite an impact on my life. From October 2025 I am working in a year long program that contains]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/vulnerable-reflections-mental-health-and-running</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/vulnerable-reflections-mental-health-and-running</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Sun, 15 Mar 2026 11:13:48 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgoBQqKiYn76YAGUaLgasiJDTL4neicKZQTYXoF7CbLexeZieRuQXiFJmRXgh95y8LwniCXBo83UCeBdh2gkohSBTi34Ked4h2Phx?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Hill repeats Tempo ]]></title><description><![CDATA[I had a spare hour to run in between appointments. As my planned hill session for Wednesday would be making my schedule to tight, I decided to go for the hill work today. When I got to the hill it started]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/hill-repeats-tempo</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/hill-repeats-tempo</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Tue, 10 Mar 2026 11:11:21 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgqutioNYeJvciznsfL7iVsCD7i3xQuoquvXagRMRH99ni5UhE2nBBTwZL1ceo5KpeFbTH3admmgFTs9B8zdzoTgmokJfkuems6Lv?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Foggy Recovery run]]></title><description><![CDATA[It would had been tempting to trust my morning check in where I scored 0 out of 10 on fatigue and pains. But I knew better, yesterday’s session was hard and most of the impact will be more noticeable after]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/foggy-recovery-run</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/foggy-recovery-run</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Mon, 09 Mar 2026 09:34:57 GMT</pubDate><enclosure url="https://images.ecency.com/p/YpihifdXP4WNbGMdjw7e3DuhJWBvCw4SfuLZsrnJYHEpsqZFkiGGNCQLZiAAr7q5XVFVRRjA78wNPLGaeaUAV37FTy1PC6YqVyFDQuv9mPoDmzd8sJ1bCEpCyEuSp19zCrVNREp3KJdT8WzWhwQrbvjXTa3Q7DmdPFAUjiXSyfHY?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Hill repeats! Find a hill to die on! 1136m climb]]></title><description><![CDATA[Finished my weekend hill repeat session and noticed my body is adapting fast. I aimed for doing 1km climbing (min 29 climbs) but as I was climbing I was also calculating if I had sufficient time to reach]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/hill-repeats-find-a-hill-to-die-on-1136m-climb</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/hill-repeats-find-a-hill-to-die-on-1136m-climb</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Sun, 08 Mar 2026 10:14:06 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgqxUUnhCnMzBDczy6cFpnXtEtBgj9PweEV2JVLAv9vtXym6Vu5K4scSGYD9HqTzt1iuNLMMN8VKtTzdeuv9yhocsZCiRs8GyxNvz?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Wednesday medium Hill Session]]></title><description><![CDATA[In the road to Jungfrau Marathon I am incorporating 2 weekly trainingsessions dedicated to hill work. On Wednesday my focus will be on the technical aspects, in the weekend I will work on gradually increase]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/wednesday-medium-hill-session</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/wednesday-medium-hill-session</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Wed, 04 Mar 2026 12:27:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgqwUHkuM1ntSnjiV7cirXd9LHbEcqxvM7TgR4fa9bPdkc2ATHAHAUV5a3eA4ds1k9BHMSJQ8hiLzsg3HMdaR3zi6GZCCoNVspcnJ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Training the mind!]]></title><description><![CDATA[Oef that was a challenge! After the hill repeats my legs were quite heavy this morning. I decided to focus on the mental aspect of running today: pushing on when your feel like quiting. These types of]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/training-the-mind</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/training-the-mind</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Mon, 02 Mar 2026 13:27:39 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgoAXSv7CEMw2Wu1TCT6y6kdThed1RbvL2pbipBhCx8FZGAZTQ5Wp4Ue1fVT8Tz2ejeuyBfk66gPQpE91QhkZvtThL8chssH7nKcA?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Road to Jungfrau! Serious hill work 951m climb]]></title><description><![CDATA[I started my trainingsblock towards the Jungfrau Marathon earlier this week with an easier hill training. As the Jungfrau has +/- 1800 m climb (almost all in the last 17km of the race) , I want to start]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/road-to-jungfrau-serious-hill-work-951m-climb</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/road-to-jungfrau-serious-hill-work-951m-climb</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Sun, 01 Mar 2026 09:19:51 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgqvey58fXTzsSEro74opAjndcJWRWK7KEKgwVhYWCJoj3zEspcxqactkHwkPsuxiURF9xFMYW7qkLjJfVooTvX8mCp7L1QjyuFDQ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Hill repeats - starting a new trainingsblock]]></title><description><![CDATA[Been a while! After roughly a full year injury free, I had fallen to the ground on two seperate occations within two weeks - one time diving for the ground from my bike in order to prevent a crash against]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/hill-repeats-starting-a-new-trainingsblock</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/hill-repeats-starting-a-new-trainingsblock</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Thu, 26 Feb 2026 15:24:03 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgqvXnK3XFARNQM3oZFcqXqUh6igBCqiCiFjLxN6oG9PAeDVApk3n8aBcpmNE5gAM9W2WpCrivcLoSjNSfQktAcozBSwDs9KTm3dx?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Recovery week]]></title><description><![CDATA[While I am not the biggest advocate of no activity during recovery, I had to dail back everything on Thursday, Friday and Saterday. This was caused by a hard fall with my bike last Thursday, as I had to]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/recovery-week</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/recovery-week</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Sun, 15 Feb 2026 14:39:18 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgqxGGBoF34HepzmenhMebTubp5g1bY8cTetnjMWJTqKiqKUGx2RDRyJfoTuDd2DCYBpzYS4zwV5joMgKjUmACmbHtX87nG957yPU?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[5k PR - first sub 20 ]]></title><description><![CDATA[Remember the phrase - it is a marathon, not a race. For me as a frequent marathon runner, that helps me dose my energy during a marathon, but on shorter distances it hinders me to really give my all and]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/5k-pr-first-sub-20</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/5k-pr-first-sub-20</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Wed, 11 Feb 2026 12:43:06 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgoAZZX7PsZHZB8Qapm7PDmcpAFSy44P4iWFNt5BSE4SJ6zU1CCPNLTVG1aEiaF1TNzx1srGve9SE98T9RMpw3eTokPR8j1oCY1cr?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Full injury check run! ]]></title><description><![CDATA[After a marathon I always try to do a full injury check run within 48h. This timing allows you to distinguish between muscle pain and real injuries. While I normally try to do it the day after - right]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/full-injury-check-run</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/full-injury-check-run</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Mon, 09 Feb 2026 11:33:03 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgqxUUnjy3Nb2Lr3gkuJEc2xoFCdHQ5tAXBCoAqgt4sLKi7HakH2A5xPMVVg62gq95FD4DGeNva6XAtfE3y32wMLHgQkSnDfWw8T8?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Coast Marathon 2026]]></title><description><![CDATA[I just came home from the Coast trail Marathon Nationaal Park de Hollandse Duinen. The run was amazing despite an injury that popped up around 35 km - but that could not ruin the fun! Finished at 10th]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/coast-marathon-2026</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/coast-marathon-2026</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Sat, 07 Feb 2026 15:17:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgoCGGUkUq7GvgLp4uUvX1ZD4LNe52qXPtA66kyBBdCDvaSPH5DjWe7Scr9Ch5BK3XUA1YwRJKgqBBb9DKyJ2RZaLx5EP4q8d4AaJ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Taper finished, race week next!]]></title><description><![CDATA[This morning I did a final easy 11km before the race week. While I will continue to stay active during race week, my focus will shift towards preparation, nutrition and race planning and visualisation.]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/taper-finished-race-week-next</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/taper-finished-race-week-next</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Sun, 01 Feb 2026 10:49:36 GMT</pubDate><enclosure url="https://images.ecency.com/p/YpihifdXP4WNbGMdjw7e3DuhJWBvCw4SfuLZsrnJYHEpsqZFkiGGNCQLZiAAr7q5XVFVRRjA78wNEHD2LQe1gtGCWkPTVTwjnSmoxFY1qZuiM5YfatVgCW1UjVYg6safRVfM19Naix49sJKLjxu9Uerz9B4sBgCWfjiQWLHu4B9x?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Small adjustments within taper week]]></title><description><![CDATA[Next week will be my race week, with the coast marathon on the 7th of February. Which means the last few days before the race I am focussing on staying fresh and rest + recovery. While my hamstring forced]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/small-adjustments-within-taper-week</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/small-adjustments-within-taper-week</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Fri, 30 Jan 2026 10:00:15 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgqxQcdQC4F6grGtTB1Mh75TvxbQjEqJr1Mrp4egX9snFcajgqB47pVwaib18G1oaxP7uv68BRwSELy3Gyp6HRZsthTbXta2MKbPt?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Taper long run ]]></title><description><![CDATA[Less than 2 weeks before the Coast Marathon, my taper plan suggested to run between 18 and 22 km today. Yesterday evening I texted a few guys with whom I occasionally run, to see if anyone wanted to join.]]></description><link>http://direct.ecency.com/hive-148416/@rainbowdash4l/taper-long-run</link><guid isPermaLink="true">http://direct.ecency.com/hive-148416/@rainbowdash4l/taper-long-run</guid><category><![CDATA[hive-148416]]></category><dc:creator><![CDATA[rainbowdash4l]]></dc:creator><pubDate>Sun, 25 Jan 2026 10:12:36 GMT</pubDate><enclosure url="https://images.ecency.com/p/BgxWBRxjvNho1d5owNvLc9kLkZETgqoQLu9zcBbNBbDDEp9W4DbuZJugtYvcpDGfDrfHMiw4dVqgqurcL1cWiAxdtXPNcVx2gW5iokXUrLT53i19sYfco6C6Vb8JM2UF9bsvxfUzMsTxsN6khkDeuopNVgSAN8PidTCJhXc8PDk4ybk?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>