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  • run_buwalda_run
    Frankie Buwalda
    @run_buwalda_run

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1st long run of the weekend. I survived - all I wanted from this.
1st long run of the weekend. I survived - all I wanted from this.
Lunch time run with friends. @kristapskuplais was keeping the pace up front. Looking good Kris!  That humidity was killer.
Lunch time run with friends. @kristapskuplais was keeping the pace up front. Looking good Kris! That humidity was killer.
Late night trail run with my brother @post.jeremy ! It has been over a month since we got out together. He just got back from hiking to Everest Base Camp! Absolutely amazing accomplishment.
Late night trail run with my brother @post.jeremy ! It has been over a month since we got out together. He just got back from hiking to Everest Base Camp! Absolutely amazing accomplishment.
Splitting up my 19 km run today because I’m feeling quite run down. 8 km at lunch, 11 km on the trail tonight.
Splitting up my 19 km run today because I’m feeling quite run down. 8 km at lunch, 11 km on the trail tonight.
Interval training at lunch. 15 min warm up - 5 x 5 min @ 4:45/km with 1 min recovery - 10 min cool down.
Interval training at lunch. 15 min warm up - 5 x 5 min @ 4:45/km with 1 min recovery - 10 min cool down.
I’m a slacker...was supposed to do 10 km today 😤.
I’m a slacker...was supposed to do 10 km today 😤.
6 hours after my 13 km run last night, I did my long run. I am getting stronger...bring it on!
6 hours after my 13 km run last night, I did my long run. I am getting stronger...bring it on!
My new #2xu compression socks are working wonderfully. I’m able to maintain my mileage while the pain in my right foot slowly dissipates.
My new #2xu  compression socks are working wonderfully. I’m able to maintain my mileage while the pain in my right foot slowly dissipates.
Lunchtime run to maintain my sanity at work.
Lunchtime run to maintain my sanity at work.
Interval treadmill run with some extra kilometres. Threw in some weights for good measure. Travelling for work does have its benefits.
Interval treadmill run with some extra kilometres. Threw in some weights for good measure. Travelling for work does have its benefits.
Recovery week is complete. Took it even slower because of the overuse in my right foot. Feeling good and ramping up the training for the next 3 weeks.
Recovery week is complete. Took it even slower because of the overuse in my right foot. Feeling good and ramping up the training for the next 3 weeks.
Second long run of the weekend with my good friend @class.e .  That was a tough run...
Second long run of the weekend with my good friend @class.e . That was a tough run...
1st long run of the weekend. Good thing my wife stopped me from going out in that wind 💨 storm last night (70 km/hr wind gusts) - crazy, stupid 🏃🏽 here.
1st long run of the weekend. Good thing my wife stopped me from going out in that wind 💨 storm last night (70 km/hr wind gusts) - crazy, stupid 🏃🏽 here.
Endurance run with my buddy @kristapskuplais .  It was pouring rain 🌧, just the way I like it.
Endurance run with my buddy @kristapskuplais . It was pouring rain 🌧, just the way I like it.
I started commuting to work by bike this week and it was the best decision I ever made. Shorter commute time, beautiful scenery and a great way to keep the legs loose for running.
I started commuting to work by bike this week and it was the best decision I ever made. Shorter commute time, beautiful scenery and a great way to keep the legs loose for running.
Hill run outside ☀️! 10 min warm up - 25 min of hill climbs with descent - 12 min cool down.
Hill run outside ☀️! 10 min warm up - 25 min of hill climbs with descent - 12 min cool down.
Endurance run at lunch. Perfect weather and great company.
Endurance run at lunch. Perfect weather and great company.
Second long run of the weekend. Learning to run on tired legs.
Second long run of the weekend. Learning to run on tired legs.