Training Archive: szurcherIn the 29 days ending 2008-02-29:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Feb 29 | ||
| running warm up/down 58:33 [2]10 km (5:51 / km) +190m 5:21 / km | |
| shoes: Asics 1110 | ||
| Running up to the track with Marc, then time between intervals, some jogging waiting for Marc to finish and then running back home. | ||
| running intervals 18:24 [5]5 km (3:41 / km) | |
| We wanted to run on the indoor track, but there was a soccer class going on and they had the nett-barriers down, which come down onto the track. So... we had to do it outside on the 400 meter track. What a bummer. I wanted to run 4-5 x 1km in 3'40", I decided to do 4, since the track was wet and I felt like it was enough to do 4 today. Time were: 3'44, 3'40, 3'44, 3'44 with between 2'30 and 3' rest between the intervals. I was kind of disappointed with the times. 4 seconds too slow. But it's hard to judge what kind of a difference it makes when the track is wet...
One we were done we noticed that the indoor track was available. Marc suggested we try one on the track "just for fun:-)" I thought why not, and had just had about 6 minutes rest since the last km anyway. My time was 3'32". I think 3'40" repeats on the indoor track could have been realistic. Oh well. | ||
Thursday Feb 28 | ||
| running 18:00 [2]3.4 km (5:18 / km) | |
| shoes: Inov-8 Mudrock 280 | ||
| Running to the start and back from the finnish were both 9 minutes and both all downhill... | ||
| Orienteering 48:07 [3]4.5 km (10:42 / km) +310m 7:57 / km | |
| shoes: Inov-8 Mudrock 280 | ||
| I went to scout out my "Check'08 loop" on the map here where we live. There are 3 criteria that the loop has to fulfil in order to help me prepare for WOC in the Czech Rep. 1. some steep up and dowhills 2. some green to run through 3. some rocky ground to run through. I think I found a very good solution. I can break the loop into short, medium or long versions as well. Today I ran the medium version; the long version will include some compass legs on a flat green area at the end. The plan is to run this every few weeks or so, and to do it as a middle tempo run.
We'll see how this goes, I don't particularly like doing the same thing over and over, but hopefully the aspect of keeping time and comparing will intrigue me enough to be consistent at doing this loop. | ||
| running drills and plyometrics 40:00 [2] | |
| Doing our Monday morning workout at End der Welt with Marc. We were both pretty tired before, but we got into it. We did one set of plyo's less than on Monday since we are doing intervals tomorrow. | ||
| strength 1:00:00 [2] | |
| The usual exercises. 75kg seemed heavier than on Monday... I need to get a belt for on Thursday, there is always one in the gym on Mondays and it makes me feel more secure. | ||
| C • Belt 2 | ||
Wednesday Feb 27 | ||
| aquajogging 50:00 [1] | |
| 6am... ugg. But once we were finished, we were happy that we did it. Breakfast always tastes so yummy afterwards. | ||
Tuesday Feb 26 | ||
| running warm up/down 1:07:45 [2]12.4 km (5:28 / km) +170m 5:07 / km | |
| shoes: Asics 1110 | ||
| Pretty long warm up to get my head out of the fog it was in created by working all day. I was feeling pretty lame and tired when I got going, but once I ran for about 25 minutes I could feel the motivation and energy for the intervals I had planned coming back.
This time included the rest between the hill intervals (basically running back down) and a cool down as well. | ||
| running intervals (hills) 21:05 [5]4 km (5:16 / km) +450m 3:22 / km | |
| shoes: Asics 1110 | ||
| Ran 5 times from the "Alte Halle" to the "Höhematt" parking. This is about 800 meters long with about 90 meters of climb. I did this as an interval workout in November 2006 once. I ran 3 times in a time of about 4'20". I stopped after three because it was "really tough" (looked it up what I logged, attackpoint is so great!). This time I felt really pretty good and even though intervals are always "tough" I was running at a pace I could sustain. Times were: 4'11", 4'10", 4'18", 4'15", 4'11".
| ||
Monday Feb 25 | ||
| running drills and plyometrics 39:31 [3] | |
| shoes: Asics DSTrainers (white/blue) | ||
| Back to Monday morning strength training. I wasn't sure how I would feel this morning, I assumed I would feel tired... well I didn't! I felt really good and felt "spring-y" on the jumps. I jumped over 6 hurdles in a row with no problem, and every week they are getting higher.
Tom Bührer wasn't there this morning, so Lea Müller took over leading. I thought we would have it a little easier than usual, but that wasn't the case. We had to work hard like usual? :-) | ||
| strength 43:33 [2] | |
| shoes: Asics DSTrainers (white/blue) | ||
| The usual strength exercises including: (75kg on the squats x 6-8 reps, 32.5kg x 5 reps for the squat-jumps, and than 6 hurdles) x 3 sets AND (30kg for drop lunges x 10 reps per leg and bench jumps x 10 reps) x 3 sets. Good stuff. | ||
| running 36:35 [2]6 km (6:06 / km) +210m 5:11 / km | |
| A short run after work. It's so warm here.... | ||
Sunday Feb 24 | ||
| indoor bike (hometrainer) (recovery) 42:47 [1] | |
| Letting my legs recover from the training camp. I am hoping that my calves will be good enough to do plyometrics tomorrow. | ||
| strength 21:00 [2] | |
| Core strength with Marc in the living room. :-) | ||
| Note | |
| I've put maps and pictures up on my blog: http://my.opera.com/sandrazurcher | ||
| C • Spanish Training week 2 | ||
Saturday Feb 23 | ||
| running 10:00 [1]1.5 km (6:40 / km) | |
| Warm-up for the sprint. | ||
| Orienteering 21:38 [2]*** 2.6 km (8:19 / km) +25m 7:56 / km | |
| spiked:14/15c shoes: Saucony Tangent | ||
| Good bye mass start score-O Sprint (Villa franca)
Before breakfast, since we had a 4-hour drive back to Madrid for our flight. We started at 7:30am to warm-up a bit. The training was a handicap mass start, the men had to get all but 1 control, the junior men all but 2, elite women could leave 4 out, and junior women could leave 5 out. There was a normal course on the map, but we could run in any order we wanted to. We all ran in our pj's, which was funny. We also all just jogged, nobody took it as a competition or ran hard. It was just for fun and it was also a lot of fun. The most challenging aspect was that we didn't start at the start or finish marked on the map and we had to figure out where we were at the beginning and make our way to the first control. The whole camp was just great. We always ran in diverse terrain and we had a good training plan with some intense days and some easy recovery days. Even though I had problems with my calves, I feel like I was able to profit from the training a lot and learn a lot. The Swiss team is so well organized, everything was done well; the maps, courses and planning was flawless, we had two PT's and two control setters with us as well, everything was thought through. The team atmosphere was really great too; there was a mix of people, not only the team members, but also the oldest members of the junior team were welcome and non-team members like me and 2 other women and 3 other men as well. It was really awesome! | ||
Friday Feb 22 | ||
| running warm up/down 10:00 [1]1.8 km (5:33 / km) | |
| My calves and Achilles tendons hurting a lot. | ||
| Orienteering 20:26 [3]*** 3 km (6:49 / km) | |
| spiked:1/3c | ||
| Mass start one-man relay (Parque de La Atalaya)
Unfortunately my calves didn't get better and while warming up my Achiles tendons on both feet started hurting a lot. I decided to try to start anyway and see how things go. I wasn't concentrated enough at the start and even though I felt like I was running too far to the right I didn't correct. Of course I ran with the group to the wrong 1st control. Duh. I corrected quickly and kept going. To the second control I was too far to the left and had to correct again. My Achilles were hurting too much for me to concentrate. I ran to the 3rd control and decided to call it a day. Too bad. But I knew we had done a lot up until now and a lot of fast orienteering too. I guess my body was just too tired and not used to doing 10 O-training in a row and 13 running training in 7 days. It was time to rest a bit. I wish I could have held out another two O trainings, but my body told me what it wanted, and up until today I have always felt good. | ||
| Orienteering (Map hike) 40:00 [1]**** 4.0 mi (10:00 / mi) | |
| spiked:11/12c shoes: Saucony Tangent | ||
| PM: Villa Franc
The training plan was for a partner training where we would shadow each other. I decided not to do any running and went for a map hike. I hiked almost the whole course and took some time to look at the mapping and all the details. Also tried to approach the controls as difficultly as possible. The PT massaged my calves before I went out and walking seems to loosen my legs up a little. | ||
Thursday Feb 21 | ||
| Orienteering long 1:11:53 [3]**** 10.3 km (6:59 / km) +330m 6:01 / km | |
| spiked:7/8c shoes: Inov-8 Mudclaw 270 | ||
| Long Legs (La Jarosa)
Route choice and long legs exercise. The terrain was so open and fast than you could basically run everywhere, but it was steep enough that route choice was important. I made one 2-minute mistake, because of an unmapped fence, otherwise it was good. My calves felt pretty tight after this training. I think it's probably more from the two sprints yesterday, but also because the ground is so hard here and I've been running in O shoes all week. | ||
| Orienteering 51:45 [3]***** 3.6 km (14:23 / km) +180m 11:30 / km | |
| spiked:19/21c | ||
| PM: Cerro del Hierro
Lots of controls (canyon-O) This terrain was in an old mining area with spectacular cliffs and dirt banks. It was also pretty green, which made it a lot less fun. Very challenging orienteering and physically tough climbing up and down these huge dirt banks and fighting through green. They had a WRE event on this map and this course, and the men's winner had 36 minutes, so that goes to show how slow the terrain was. A lot of people left this training out and hiked into the most detail area and watched us running around like ants all over the place. I had a lot of fun taking the challenge on and orienteered well too, but had to stop once to pull thorns out of my pants. | ||
Wednesday Feb 20 | ||
| Note | |
| A quick update from Spain.
On Saturday we ran a WRE Long Distance. Too bad that the control locations (and map) were a little bingo-ish. Results are here: http://www.orientacionciudadreal.org/resultados_pa... On Sunday we ran a middle distance race on the same map. I had a good race and didn't search for the one control (#7) in the green, like many others. Turned out to be a good result! Results are here: http://www.orientacionciudadreal.org/resultados_pa... On Sunday we did a "WOC middle distance say simulation" and ran a 2nd middle distance race in the afternoon. Since then we have done a "High Technical Training" and "Compass Training" and a "Partner training" where we have to relocate after our partner ran to a control on her map, and than gave you your map where the next control was printed but not the location of the control you were at. A very good exercise and also a lot of fun. Today we have two sprints, one in a park and then a night sprint in Sevilla. Including today, we still have 7 O trainings to enjoy. In total we will have done 13! So cool! I will update when I get home. There isn't much time to sit in front of the computer now. Until later. | ||
| C • green control or not... 4 | ||
| running warm up/down 45:00 [2]8 km (5:38 / km) | |
| shoes: VJ Integrators (red/black)#2 | ||
| Warm up and cool down for the 1st sprint of the day. | ||
| Orienteering race 16:47 [5]*** 3.1 km (5:25 / km) | |
| spiked:16/16c shoes: VJ Integrators (red/black)#2 | ||
| Results (14 total)
1. Simone Niggli: 15'34" 2. Ines Brodmann: 15'53" 3. Seline Stalder: 16'04" 4. Fransika Wolleb: 16'07" 5. Caroline Cejka: 16'27" 6. Sara Lüscher: 16'44" 7. Me: 16'47" This sprint was in a park right next to our accommodations in Sevilla. It was a high-speed sprint, with a few route choices, but basically you just had to pick sometime and run it as fast as you can. There were lots of dark green bushes on the map, and you could run through some of them pretty well and others not so well. I lost 10 seconds three times because I didn't run through the green and you could have. Otherwise I basically made no mistakes and pushed as hard as I could. Ines started 1 minute behind me and I saw her (but she hadn't caught up to me yet) about half was through the course, and pushed really hard so that she didn't catch me. I was relieved to get into the finish before her, even if it was only 6 seconds before her? | ||
| running warm up/down 30:00 [2]5.4 km (5:33 / km) | |
| shoes: Inov-8 Mudclaw 270 | ||
| Warm up and cool down for Night-O sprint in Sevilla. | ||
| Orienteering race 19:20 [5]***** 3 km (6:27 / km) | |
| spiked:11/12c shoes: Inov-8 Mudclaw 270 | ||
| Night-O Sprint
Casco Historico (Sevilla) Results 1. Simone Niggli: 17'56" 2. Seline Stalder: 18'28" 3. Ines Brodmann: 19'03" 4. Franziska Wolleb: 19'05" 5. Me: 19'20" 6. Sara Lüscher: 19'23" 7. Rahel Friedrich: 19'40" Night-O in the old town of Sevilla!! So cool! There was enough light on the streets that you only needed the night-o headlamp to read the map well. The terrain was very similar to Venice except without the canals and bridges. It was tricky running through all the people on the streets and sometimes we had to be patience and wait to get through a crowd. In general it was so much fun! I think I could have been about 20 seconds faster, but I was really happy with my performance anyway. | ||
Tuesday Feb 19 | ||
| running warm up/down 17:00 [2]3 km (5:40 / km) | |
| Orienteering long 1:12:49 [3]***** 9 km (8:05 / km) +230m 7:10 / km | |
| spiked:15/19c shoes: Inov-8 Mudclaw 270 | ||
| Compass Training (Esparragal Norte)
This morning we did a compass training, where there were lots of longer legs and direction changes, plus parts of the map were white-ed out. This was somewhat challenging especially because you had to trust yourself and just run on a compass for a while and hope you come out on the other side and recognize something. It was also a good exercise in judging distance as well, since you had a notice when you came out of the white-ed out area. I found the terrain a little boring, I guess because it was really open and we had to run on a straight line for a long time without something to read on the map. I also felt a little tired from the last few days and ended up feeling really hungry during the last few kilometers. | ||
| running warm up/down 5:00 [1]1 km (5:00 / km) | |
| Orienteering 1:06:22 [2]*** 8.2 km (8:06 / km) +230m 7:06 / km | |
| spiked:23/24c shoes: Inov-8 Mudclaw 330 0 | ||
| Afternoon Training
Partner-Training (Esparraggal Sur) For this partner training we had two maps (back to back in a map case), each map had a set of controls on it, but not the same ones. We ran to our controls (marked 1, 2, 3) on our map until there wasn?t a line to the next control. At that point, we gave turned the map over and gave it to our partner. The control location where we were at was not on the other map, and the point was that you had to find the location of that control on that map and run to your next control on your map. This was a relocation exercise. When following you had to pay attention to where you were running and know about where you are when the map was handed over to you, but you never knew how many controls your partner had to run to, so this made you concentrate the whole time. I found it easy to relocate once you got the map, but you were always preparing yourself to relocate. I think this is different than in a competition, since you don?t realize you are making a mistake until you don't find the control. In the exercise you didn't have the "oh no! What happened?" feeling. But it was certainly a good exercise to practice concentrating on the feature you run past and placing them and yourself on the map quickly. | ||
Monday Feb 18 | ||
| running warm up/down 15:00 [2]3 km (5:00 / km) | |
| Orienteering (Highest level Technical T) 1:06:57 [4]***** 8.2 km (8:10 / km) +210m 7:14 / km | |
| spiked:22/27c shoes: Inov-8 Mudclaw 270 | ||
| Amazing beautiful terrain, open, and no green on the map :-) with lots of rock formations and contour detail. The training was at an easy tempo and I felt like I was cruising around. The controls were either plastic streamers or just the SI unit, no control flags. The point was to always look at the control description and know what the object was and what side the control was on. I made sure I knew this for every control and it was a really nice feeling, because I was sure that the control was around that rock or between the two rocks ahead etc. I should work on doing this in competitions too. This was a great training and absolutely a treat after the last few days, plus a nice birthday present.
I made 5 mistakes, loosing about 4 minutes total due to these mistakes. | ||
| running 20:00 [1]4 km (5:00 / km) | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Jogging before doing some core strength. | ||
| running drills and plyometrics 10:00 [2] | |
| Some running drills with Ines and Caro. | ||
| strength 21:15 [3] | |
| Core strength exercises. | ||
| feet and ankle strength 10:00 [1] | |
| stretching 5:00 [0] | |
| Note | |
| A video from the terrain from today is on David Schneider's webpage: http://www.davidschneider.ch/index.php?option=com_... | ||
Sunday Feb 17 | ||
| running (TE 2.1) 17:30 [2]2.5 km (7:00 / km) +180m 5:09 / km | |
| ahr:140 max:166 shoes: Inov-8 Mudclaw 270 | ||
| Morning jog with Seline Stalder up the hill behind our hotel in the dark. It was a fun adventure and beautiful on top. | ||
| running warm up/down 36:00 [2]6 km (6:00 / km) | |
| ahr:145 shoes: Inov-8 Mudclaw 270 | ||
| Warm up and cool down for the 1st middle distance race of the day. | ||
| Orienteering race (TE 4.3) 29:28 [5]**** 4.3 km (6:51 / km) +125m 5:59 / km | |
| ahr:184 spiked:17/19c shoes: Inov-8 Mudclaw 270 | ||
| Middle distance race
Results 1. Ines 27'00 2. Seline 27'08 3. Angela 27'27 6. Me: 29'28 http://www.orientacionciudadreal.org/resultados_pa... This time middle distance in the same terrain as yesterday, but on a 1:10000 map. Again I had three goals: 1. Start calmly 2. Have an attack-point. 3.take no risks. This worked out well and I had an awesome run. I felt strong physically and had every thing in control. I did miss number 1 by about 40 seconds and then another control about 20 seconds. Simone started 9 minutes after me, and I hoped to get into the finish before her, but I didn?t know if it was realistic. At the end of the course I had the thought that she hadn?t caught me yet. In the finish I expected her to arrive shortly after me (or maybe she was already in the finish?). After downloading and getting something to drink I looked at my watch, 6 minutes since I came into the finish, still no Simone. After 10 minutes passed I started to get excited. I have never beaten Simone before. She ended up searching for the one tricky control in the dark green for 8 minutes or so. | ||
| running warm up/down 20:00 [2]4 km (5:00 / km) | |
| ahr:140 shoes: Inov-8 Mudclaw 330 0 | ||
| Warm up and cool down for the 2nd middle distance race of the day. | ||
| Orienteering race 30:06 [4]**** 3.6 km (8:22 / km) +70m 7:37 / km | |
| max:189 spiked:13/15c shoes: Inov-8 Mudclaw 330 0 | ||
| Today we were supposed to simulate the middle distance day at WOC, with two middle distance races in one day. We started in order that we came in this morning (not reverse) with 2-minute intervals. Unfortunately there were several green bingo controls and we ended up all together in the middle, some searching 10 minutes others much less since they arrived about when the others had found the control. This happened to me on one control (I got lucky) but we searched for another control in the dark green for about 5 minutes. Ran most of the way with Angela Wild at the end. We are all happy to leave this terrain behind and go to Sevilla. | ||
Saturday Feb 16 | ||
| running warm up/down 50:00 [2]8 km (6:15 / km) | |
| shoes: Inov-8 Mudclaw 270 | ||
| A long warm-up and a shorter cool down. | ||
| Orienteering race (TE 5.0) 1:21:41 [5]**** 8.9 km (9:11 / km) +290m 7:54 / km | |
| ahr:170 max:190 spiked:19/21c shoes: Inov-8 Mudclaw 270 | ||
| Long Distance WRE event
Results: 1. Simone Niggli: 67'06" 2. Angela Wild: 67'14" 3. Ines Brodmann: 72'36" http://www.orientacionciudadreal.org/resultados_pa... None of us knew what the terrain was like or what to expect. The coaches also made sure that we didn't get a glance at the model event map before, and wanted us to have to adjust to the terrain and mapping in the competition. "A good thing to practice once in a while". I had three goals for this race. 1. Start calmly. 2. Always have a plan. 3.Look at all the route choices. I was happy to have a calm and controlled start and got into the map fairly quickly. I did feel relieved to find the first control without problem, since it was a single tree in the green, I think I got lucky. It ends up that most people had a hard time with the first control and I ended up with the fastest time:-) My luck ran out at the 5th control. The rock pile in dark green was tricky to find, and even though I came from a solid attack-point only a few meters away, I must have gone right by it and ended up looking around for 6 minutes. These 6 minutes went by really really fast, I didn't have the feeling that I was looking for the control that long. At the next tricky control, a single green thicket on a bland hillside (there were actually lots of thickets in the terrain, but only one on the map), I was shaking with fear as I headed down the hillside on a compass bearing. As I got into the control circle I saw one thicket and went to check it out, no control. Looked over to the right, another thicket, went there, yes (!) my control. Others searched for that control between 6 and 10 minutes. The rest of the course was less bingo-y and I did fine. I was happy in the finish with my performance overall I would have been much happier without the 6 minutes I lost on control 5. But I knew that in this type of terrain almost everyone would spend a little time searching somewhere. The stories that were told afterwards were almost funny, even though you could also hear the frustration in each story as well. I put 19/21 spiked controls, but that is only if I am really picky. The only real time loss was at number 5. The other two controls I lost about 20 seconds at each. | ||
Friday Feb 15 | ||
| running (TE 2.8) 1:00:29 [2]10 km (6:03 / km) +265m 5:20 / km | |
| ahr:141 max:168 | ||
| A morning jog with Luzia from work before heading off to Spain. I am going with the Swiss National O team on a training camp in Spain for 1 week. I might not have much internet access, but I will update when I get back.
C U! | ||
| C • Happy Birthday mi Sorelina!... 12 | ||
| running (Travel day) 44:00 [2]8.2 km (5:22 / km) +200m 4:47 / km | |
| shoes: Saucony Tangent | ||
| We arrived in Madrid in the afternoon and drove 1.5 hours towards our first accommodations. We stopped to go for a run and stretch our legs before it got dark. I was very happy that the coaches had planned this. It was so nice to get to move a bit after traveling almost all day. Afterwards we still had 2.5 hours to drive before arriving in Puertollano. We will run two competitions here over the weekend before heading to Sevilla. | ||
Thursday Feb 14 | ||
| running drills and plyometrics (TE 2.3) 58:30 [2] | |
| The usual stuff. | ||
| strength 42:00 [2] | |
| A little more core strength exercises this time around. Plus all the new stuff we did on Monday that gave me lovely sore muscles. We'll see how I feel tomorrow... :-/ | ||
Tuesday Feb 12 | ||
| running warm up/down 50:00 [2]8.5 km (5:53 / km) +55m 5:42 / km | |
| ahr:155 | ||
| Tuesday interval group. I felt good during the warm-up and was surprised since I have sore muscles (like always) from the strength training yesterday. | ||
| running intervals (TE 3.9) 20:00 [5]4.5 km (4:27 / km) +195m 3:39 / km | |
| ahr:185 max:190 | ||
| We did a loop today that had a good bit of climb for the first half and then flatten out for the second half. The loop took me almost exactly 4 minutes to run the loop every time. I tried to hold myself back on the first one, so that I could get faster with each one, but I wasn't able to get any faster than what I ran on the first, just stayed consistent. I couldn't push myself mentally very much today and felt somewhat unable to push myself physically as well. My legs felt tired from yesterday. None of the "fast" girls were there today, so no "goal" running in front of me. | ||
| indoor bike (hometrainer) (TE 1.3) 48:41 [1] | |
| ahr:133 | ||
| Just riding along... watching TV. | ||
Monday Feb 11 | ||
| running drills and plyometrics (TE 3.8) 44:43 [2] | |
| ahr:165 max:193 shoes: Asics DSTrainers (white/blue) | ||
| Running drills and plyometrics at the usual Monday morning training. My back/butt feels much better, and I could do all of the exercises. Wahoo! | ||
| strength 45:00 [2] | |
| I am so glad that my back didn't hurt. I could lift as much as usual and felt strong. | ||
| C • Maybe you just slept on it ... 3 | ||
| running (TE 2.6) 45:15 [2]7.5 km (6:02 / km) +188m 5:22 / km | |
| ahr:145 max:166 | ||
| Running after work before going to my French class. | ||
| C • French lesson 8 | ||
Sunday Feb 10 | ||
| Note | |
| (rest day) | ||
| Planned rest day (B-day weekend with my mom)
7 hours of downhill skiing with my Mom and Urs. I was afraid that this would be bad for my back, but I think it was actually good. Using the muscles seems to loosen everything up and I hardly have any pain tonight. This weeks training is about 4 hours less than planned, I felt crappy all week and then my back went out too. Kind of frustrating, but at least I feel recovered now and also had a beautiful day in the mountains, enjoying the great weather we are having. | ||
Saturday Feb 9 | ||
| running (TE 2.3) 52:38 [2]8.5 km (6:12 / km) +90m 5:53 / km | |
| ahr:140 max:157 | ||
| I had to work this morning for a few hours, but I had planned to meet up with some friends to go for a long-jog afterwards. Unfortunately my back/hip/butt was still bothering me from Thursday's strength training and I felt like running for 2 hours would be risky. I decided to try to go for a run with my mom in the evening and see how it feels. It turned out to be ok while running, I could just feel that the muscles on the right side of my butt and back are really tight and throwing everything off a bit, causing some radiating pain down my legs. After running, in the evening, I could tell my back was tired, but laying down and a night of sleep helped a lot. Things look like they are going to be fine, just needed a few days to heal.
Today was my mom's birthday, so we met in Bern, went shopping together and hung out (running and cooking dinner). It was a lot of fun. Happy Birthday Mom. | ||
| C • Happy Birthday from me too!... 1 | ||
Friday Feb 8 | ||
| Note | |
| (rest day) | ||
| I did something funny to my back yesterday and was forced to take the day off today. Annoying. This hasn't been a good week for me. | ||
Thursday Feb 7 | ||
| running drills and plyometrics 45:00 [3] | |
| still feeling really tired | ||
| strength 45:00 [2] | |
Wednesday Feb 6 | ||
| running (TE 2.2) 32:13 [2]5.2 km (6:12 / km) +138m 5:28 / km | |
| ahr:144 max:166 (rest day) shoes: Brooks radius | ||
| The last few days I haven't felt recovered when I wake up in the morning. It actually feels like I didn't get much rest at all. Today I was really tired all day long and I could tell my legs were tired too. I am kind confused why I feel so beat up. The training in Lanzarote was a lot, but it didn't feel like a lot while doing it, I guess the nice weather and vacation atmosphere makes it pretty easy to feel good. Monday and yesterday were pretty tough trainings, so I guess it ok that I am tired today, but I still feel like I should be recovered from Lanzarote by now.
I decided to go for a jog anyway. I came dangerously close to not doing anything today. Running didn't make me feel better like it usually does, but I am glad I went anyway. | ||
| Note | |
| I submitted a paper to the International Journal of Sports Medicine today! After 2 years of working on this project and 9 months of working on the paper (don't worry, I do other stuff at work too) it feels strange, yet it is also a huge relief to have it out of my hands. Now I just hope it will be accepted and published. Still a long road ahead of me, but a major step is finally completed. I want to submit a second paper by the end of July. Realistic? | ||
| C • 9 months 7 | ||
Tuesday Feb 5 | ||
| running warm up/down 47:29 [2]8.5 km (5:35 / km) +35m 5:28 / km | |
| ahr:160 shoes: Saucony Tangent | ||
| Tuesday interval group, this time is the warm-up, rest between intervals and cool-down. | ||
| running intervals (TE 4.4) 24:00 [5]6.4 km (3:45 / km) | |
| ahr:186 max:195 shoes: Saucony Tangent | ||
| 6 x 4 minute intervals. We did this so that you ran down the trail for 4 minutes and then jogged around for a minute at the place you stopped. For the 2nd interval we started where we finished the first 4 minute interval and the point was to run the same distance every time. After going back and forth (2 intervals of 4 minutes) we took a 2 minute break. We did this 3 times. It was a great workout, and the way back was a bit more uphill, so you had to push hard to make to the start. Everyone seems to run faster on the 2nd interval, probably because there was motivation to catch up with those who where slower (we should have all ended up together in the finish). After the 4th interval I could feel the lactic acid down my arms. Seline Stalder is back from England and she ran the intervals too. Lost about 10 meters to her over the course of 4 minutes. Wish I could run with her though.
I had my foot pod to measure distance, plus on the trail we were running every 1km is marked. | ||
| indoor bike (hometrainer) 45:00 [1] | |
| Watching Men in Tree's. I think it was the season finale, and it was kind of sad. I wish it was playing next week so I can find out what happens. I hate when they do that! | ||
Monday Feb 4 | ||
| running drills and plyometrics (TE 3.6) 51:58 [3] | |
| ahr:161 max:189 | ||
| Monday morning strength training in Bern. This was a tough session. I think Tom felt motivated today and pushed us really hard. I can totally tell that I am not completely recovered from Lanzarote. | ||
| strength 59:07 [2] | |
| ahr:131 shoes: Asics DSTrainers (white/blue) | ||
| uff. This was also tough, but I find it kind of fun too! After lifting 60kg, and then doing jump squat with 20kg, the hurdles are really easy. It feels like I could fly over them. I will however probably have sore muscles tomorrow. | ||
Sunday Feb 3 | ||
| running 1:08:45 [2]12.2 km (5:38 / km) +320m 4:59 / km | |
| ahr:156 | ||
| Man it's cold here! Anyway, I received my foot pod for my Suunto watch and decided to take it for a spin. Ran up to the track to calibrate the pod and took Marc's Garmin with as a reference. I was surprised at how accurate the foot pod was after calibrating it. Very cool. I also see that I may underestimate the speed I am running at on a normal run... but now I can use to the foot pod to get a better idea of what distances I am really running.
I put a report with pictures of my trip to Lanzarote last week on my blog. If you go to http://www.worldofo.com to read it I will look cool by getting on the "most read today" list. Or just go to http://my.opera.com/sandrazurcher Check out the photo album section as well, I uploaded 92 pictures! | ||
| stretching 5:00 [0] | |
Friday Feb 1 | ||
| indoor bike (hometrainer) (TE 1.3) 1:15:49 [1] | |
| ahr:134 (rest day) | ||
| Time to recover from our training camp in Lanzarote. | ||