Saturday Dec 31 |
 | running (100% trails/roads) 1:00:12 [1] | |
| ahr:145 max:167 |
| My calves were really tight for the first 10 minutes. I almost thought I couldn't run yet... but after some stretching it got better, and during the run it only got better until the end. |
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| C • Happy New Year! 2 |
| core strength workout 26:14 [2] | |
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Friday Dec 30 |
| rowing 27:52 [2] | |
| ahr:132 max:153 shoes: Asics DSTrainer |
| Still can't run because my legs are too sore, but they are getting better. Marc and I are enjoying the xmass sales... it's a great time to be in the US!! |
| core strength workout 26:08 [1] | |
| ahr:110 max:137 |
| I'm even doing this when on vacation... |
Thursday Dec 29 |
| Mt. Biking 1:15:39 [3] | |
| ahr:129 max:185 |
| Mt. biking in south mt.park, my legs were still sore, but it felt good to move them a little. |
Wednesday Dec 28 |
| running (100% trails/roads) long 4:42:23 [3]29.9 km (9:27 / km) +1335m 7:43 / km | |
| ahr:166 max:184 shoes: Adidas Supernova Trail |
| Grand Canyon
Marc and I ran down the South Kaibab trail, 11.7km and 1457meter down to the Colorado River (1h 30min). Then up the North side to Phantom Ranch to have a warm tea and a power bar. We decided to run up the North Kaibab trail a little, I ran a total of 20 minutes up, Marc went for a total of 40 minutes. When I got back to Phantom Ranch I continued up the other side, knowing that Marc would catch up eventually. My dad and brother were coming down the Bright Angel trail, and the plan was to meet them on my way up. I met my brother fairly close to the Colorado River and my father a little further up, and we headed up together.
Bright Angel trail is 15km long and 1335 meters up.
I had some trouble with my calves cramping up on the way down (we were always running) and that made the end of the way up more and more difficult. The last 5 km up was tough; my dad was faster than I was, so I kept pushing to keep up with him. Marc flew by us at the Indian Gardens, ran all the way up and then came back down almost 2km and then back up with us.
Our total time including rest was about 6 hours.
Today (Thursday) I have very stiff legs, my calves are the worst and my quads hurt too. The boys went for a Mt. bike ride, but I will just do something light later.
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| C • wow 6 |
Tuesday Dec 27 |
| running (100% trails/roads) 50:09 [3] | |
| ahr:171 max:187 shoes: Asics DSTrainer |
| Jogging up the West Fork of the Oak Creek in Sedona, AZ. We were driving through Sedona on our way to the Grand Canyon and stopped to have lunch. Marc and I talked my dad into stopping somewhere for a short run. We stopped about 20 minutes after lunch; I had eaten a big Mexican lunch with lots of cheese and beans. Certainly an interesting way to digest my food... but the canyon trail was beautiful, with lots of stream crossing. I didn't want to turn around in order to make it back to the car for out meeting time, ended up being 10 minutes late. Marc was even later! :-) My average heart rate is fairly high, not sure why, I wasnt running hard. |
Monday Dec 26 |
| running (100% trails/roads) (morning jog) 45:05 [2] | |
| ahr:148 max:170 shoes: Asics DSTrainer |
| Jet lag makes getting up early much easier... |
| hiking 35:15 [1] | |
| ahr:125 max:159 shoes: Adidas Supernova Trail |
| Hiking with some friends of my dad. Did some running in between. |
| running (100% trails/roads) 52:00 [3] | |
| ahr:165 shoes: Adidas Supernova Trail |
| Running during our hiking trip. |
Sunday Dec 25 |
| running (100% trails/roads) 48:26 [3] | |
| ahr:148 max:180 shoes: Asics DSTrainer |
| Morning jog in Phoenix. Jet lag made Marc and I wide awake early in the morning, and once the sun was up we headed out. I managed to lose Marc on our run, but he came back eventually!! |
| hiking 1:30:00 [1] | |
| shoes: Adidas Supernova Trail |
| After a yummy Christmas meal, with our belly's full we headed out for a hike to watch the sunset.
I'm not quite sure what to do with hiking hours. These next two weeks I will do a lot of hiking with my family in Arizona, it's not specific running training, but yet I feel like it is as much or even more quality "training" than say all the indoor biking I do... what do you guys think, should I log the hiking hours? We hike at a pretty good clip. |
Saturday Dec 24 |
| running (100% trails/roads) (+ drills) 25:04 [2] | |
| shoes: Asics DSTrainer |
| Running on the top level of a parking lot at Newark airport!! We did manage to have about an hour extra time, and it was beautiful weather. The top level had no roof, so it was perfect. We took turns between doing drills while watching the carry-on bags, and doing loops around the parking lot. It felt great after an 8 hour flight to get outdoors and to move around a bit. |
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| C • Running at the Newark airport.... 4 |
Friday Dec 23 |
| Note | |
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| I am finally healthy again!!! I feel so goood:-) finally the turn i was waiting for! I am hungry and I can eat normally. |
| running (100% trails/roads) 31:38 [2] | |
| ahr:133 max:142 shoes: Adidas Supernova Trail |
| I couldn't resist going running. I had such a good day, worked well at work, came home cleaned up and packed to go to Phoenix. When Marc and I finally got finished up with all the tasks we needed to do, we put on some layers and headed out for a run, even though it was already 8pm. Tomorrow we'll be up by 5am, at the airport by 8am, taking off by 10am, and in Phoenix by 8pm. Just a hop, skip and a jump! Btw, how's the weather on the east coast, we have a fairly long layover in Newark and are thinking of going jogging. Probably not the best location for a jog, huh!?! |
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| C • Map near Newark Airport 2 |
Thursday Dec 22 |
| Note | |
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| So, I just don't seem to be getting healthy... you know that feeling when you've been pretty sick and suddenly you feel normal again and it feels like such a relief... I haven't had that yet! I still feel crappy when I eat food and weak after being awake from more that 5 hours. I am taking it easy until I feel better again. On Saturday, Marc and I are flying to Phoenix for two weeks, and I want to be able to start up my training there again. Plus I want to be healthy for the flight. |
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| C • Doesn't look to good, huh? 3 |
| indoor bike (hometrainer) 17:46 [1] | |
| shoes: Nike Free |
| Basically this was stupid, but I thought maybe my body needs a jump start to get better, ya know, jump start it into normal function... all this did was jump start some more diarrhea! I just want to feel better, I am getting soooooo frustrated!!!!! |
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| C • Sandra, get better! And defini... 1 |
Tuesday Dec 20 |
| Note | |
| (sick) |
| Still sick, spend half the night on the toilet! |
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| C • At least it's clear cut... 3 |
Monday Dec 19 |
| Note | |
| (sick) |
| Still sick, but taking some fluids down, and a little soup without wanting to die from the pain. I guess I am getting better:-) |
Sunday Dec 18 |
| Note | |
| (sick) |
| Well, I have a very strange, but strong stomach flue. Basically I just can't eat anything because it makes my stomach hurt and blow up like a balloon. I have been in pain since Friday afternoon, and eaten only very little. sucks! |
Saturday Dec 17 |
| Note | |
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| I slept from 6:30pm to 9:30am this morning, wow! Now I feel much better, no fever, just a little out of it because I am home alone and slept for so many hours. So, now, can I train today? Probably shouldn't, but now that I feel better it's the first thing on my mind... |
Friday Dec 16 |
| Note | |
| (sick) |
| I already didn't feel that great on Thursday, and had stomach problem, today it got worse, and I even have a slight fever. blah! Having a stomach flue is the worst! |
Thursday Dec 15 |
| running (100% trails/roads) warm up/down (treadmil) 30:00 [1] | |
| ahr:164 shoes: Asics DSTrainers (white/blue) |
| warm up 20', cool down 10' |
| core strength workout (w weights) 30:00 [3] | |
| ahr:131 max:162 |
| Core exercises and weights for the leg exercises. |
Wednesday Dec 14 |
| classic xc skiing 1:13:50 [3] | |
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| xc skiing over lunch, man I love where I work!! The tracks are in good condition, and we are supposed to get new snow on Friday. I think I will make a habit of this.. |
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| C • 2 |
| running (100% trails/roads) intervals (treadmill) 51:18 [4] | |
| ahr:161 max:184 shoes: Asics DSTrainers (white/blue) |
| 20' warm up
5 x 2' at a harder pace ave. hr 179 (under my threshold), the last one I did fasters ave. hr 184. rest = 1'
I felt less clumsy on the treadmill tonight, and my joints don't hurt afterwards. |
Tuesday Dec 13 |
| running (mixed off/on trail) ( w map) 1:41:09 [4] | |
| ahr:156 max:185 shoes: Inov-8 Mudrock 280 |
| Schüpfen woods loop!
Running with map from Denmark, middle distance course.
@ 35' : 5 x 25 meter uphill repeats; memorizing a leg of the course, and visualizing it on the way back down. Total time 17 Ave hr: 172 max: 184
Went over the whole course during the run back from the hill repeats, correcting mistakes I made during the actual training.
@ 85': 8 x 100 meter sprints + track drills. Ave hr: 177 max: 185
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| indoor bike (hometrainer) 43:50 [2] | |
| ahr:131 max:148 shoes: Nike Free |
| watching ER |
Monday Dec 12 |
| running (100% trails/roads) 46:56 [2] | |
| ahr:150 max:165 shoes: Ice Bugs |
| I am a little tired and it is pretty darn cold! |
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| C • price to pay 1 |
| indoor bike (hometrainer) 25:05 [2] | |
| ahr:127 max:139 shoes: Nike Free |
| warm up for the strength workout. |
| core strength workout 32:10 [3] | |
| ahr:112 max:138 shoes: Nike Free |
| two rounds of the usual. while I was doing my workout a guy from Swiss Olympic came by for a random doping test (control) for Marc. Pretty funny to have this guy in our house wanting marc's pee:-) |
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| C • e-mail 5 |
Sunday Dec 11 |
| classic xc skiing 1:43:55 [4] | |
| ahr:171 max:186 |
| We could get a longer tour in before heading home again. It was a short trip, but I don't think my body could have taken more xc skiing, I am certainly not yet used to it. I can feel it tonight. Too bad we couldn't stay longer. |
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| C • Skiing!! 3 |
Saturday Dec 10 |
| running (mixed off/on trail) 1:00:19 [3] | |
| ahr:163 max:185 shoes: Ice Bugs |
| Cross country ski club weekend in the french Jura!
Running with Marc through deep snow to a road and exploring the area. |
| core strength workout 10:15 [3] | |
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| After lunch and a nap we did a short strength session before going xc skiing. |
| classic xc skiing 49:18 [3] | |
| ahr:174 max:191 |
| The first time this season. We went out right before sunset and enjoyed the the sunset the entire way. It was very cold an the snow was perfect! Both Marc and I had a wonderful WOW feeling afterwards. |
Friday Dec 9 |
| Note | |
| (rest day) |
| I take a day off work to do some xmass shopping and house hold stuff, and end up having NO time for training. ahh! well, it's a rest day I guess. |
Thursday Dec 8 |
| running (100% trails/roads) 1:07:44 [3] | |
| ahr:155 max:176 shoes: Ice Bugs |
| Running in a blizzard! Sometimes the snow was blowing in my face so hard that I got dizzy from blinking my eyes so much! Kind of fun to have such extreme conditions :-) |
| indoor bike (hometrainer) 1:26:03 [2] | |
| ahr:130 max:145 shoes: Nike Free |
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Wednesday Dec 7 |
| running (100% trails/roads) warm up/down (treadmil) 40:24 [3] | |
| ahr:169 max:180 shoes: Asics DSTrainers (white/blue) |
| warm up 20' at easy comfortable pace.
cool down 20' at higher speed, hr around 170. |
| core strength workout 36:34 [3] | |
| ahr:130 max:162 shoes: Nike Free |
| Core body exercises as usual, legs with weights! |
| running (100% trails/roads) ( track drills 15') 52:41 [3] | |
| ahr:159 max:183 shoes: Asic Nimbus |
| Ran for 30', then did track drills with 13 x 15" sprints integrated into the drills. I sure felt much better after the drills, should have done them first. Legs were heavy from weight lifting in the beginning. |
Tuesday Dec 6 |
| running (100% trails/roads) (treadmil) 31:37 [3] | |
| ahr:157 max:178 shoes: Asics DSTrainers (white/blue) |
| Don't have much time today at work, so I ran on our treadmil in the lab over lunch. |
| indoor bike (hometrainer) (+ 5' stretching) 50:18 [3] | |
| ahr:130 max:145 shoes: Nike Free |
| Honestly, I had a quality running training planned this evening, but I seem to be having motivational problems. I just didn't feel like putting on all the necessary layers, and going out in the dark, whiles its half raining/snowing. I will just write it off as a bad day. I will make sure to get the training I had planned in soon... |
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| C • 2 |
Monday Dec 5 |
| indoor bike (hometrainer) 1:27:30 [2] | |
| ahr:125 max:141 shoes: Nike Free |
| None running day. |
| core strength workout 32:23 [3] | |
| ahr:110 max:139 shoes: Nike Free |
| Two rounds of the usual. I am happy that I am getting into the habit of doing this consistantly. |
Sunday Dec 4 |
| running (mixed off/on trail) long (1 h 15' through terrain) 2:25:01 [3] | |
| ahr:154 max:180 shoes: Ice Bugs |
| For the first 45' I felt crappy. I had a headache and was wearing too many layers. I finally decided to take off a layer and leave it behind a bush.
About 1 hour in I did 5 x 25 meters climb (about 30% climb). After this I started to feel good! I had a map from Denmark with me the whole time; with the long version of the Training camp champs. I would look at a leg on my way up and visualize it on the way down. This, plus a bunch of normal jogging was through terrain.
At the end I had to go back for my clothes, which were not in the most convenient place...
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Saturday Dec 3 |
| running (100% trails/roads) (+ 5' stretching) 44:24 [3] | |
| ahr:148 max:177 shoes: Inov-8 Mudrock 280 |
| Wow, I felt great! I guess two days of low volume training helped me recover. I felt so tired yesterday. Good to have some energy back! |
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| C • 6 |
| running (100% trails/roads) 1:18:54 [2] | |
| ahr:150 shoes: Adidas Supernova Trail |
| Running with my mom in Bern on the Aare. I did 10 x 15" sprints (strides) to practice the movement, felt good. Always lots of rest in between. |
Friday Dec 2 |
| aquajogging 51:23 [2] | |
| ahr:122 max:152 |
| 9 x 25m intervals, rest every third interval, alternating three different stides. |
Thursday Dec 1 |
| running (100% trails/roads) 54:15 [2] | |
| ahr:147 max:177 shoes: Ice Bugs |
| We've had a lot of fog and grey weather lately, so running under blue skies with bright sunlight up at about 1100 meters with a sea of clouds under me was a delight! The first moment I came into direct sun light I just stopped to let it soak in, it felt gooood:-) |