Wednesday May 30 |
 | Note | |
| (sick) |
| Been in bed (or on the sofa) all day:-( |
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| C • take it easy and feel better s... 5 |
Tuesday May 29 |
| Note | |
| (sick) |
| Now I am really sick. Last weekend I thought I was getting sick, but was wrong... now it finally hit me:-( Sore throat, sinus infection and fever. I had to work today, but felt really crappy the whole time. Fell into bed when I got home. Sucks to be home alone, but I am glad that Marc is in the Ukraine filming the woods for me.
What a bummer to be sick. Maybe I over did it with my training last week? |
Monday May 28 |
| indoor bike (hometrainer) warm up/down 42:30 [1] | |
| shoes: Nike Free |
| Some biking before my strength workout. |
| feet and ankle strength 14:07 [2] | |
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| strength 30:38 [3] | |
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| core and legs |
| running 1:06:57 [2]11.7 km (5:43 / km) +268m 5:08 / km | |
| ahr:141 max:161 |
| Cold rain, yuck. But at least it's not snow. In the mountains it snowed a bunch today, so much that trees were falling down closing a bunch a roads and stopping a bunch of trains. Craziness. It was cold here though, I wore a typical winter getup, with winter tights, two layers of "odlos", a jacket and gloves. Strange in comparison to being super hot in shorts and a t-shirt last Thursday...
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| C • The saensos are all meixd up..... 1 |
Sunday May 27 |
| running warm up/down 16:00 [1]2.5 km (6:24 / km) | |
| ahr:135 |
| Warm up (short) and cool down (even shorter) for my first O race since I hurt my ankle! wahoo! |
| Orienteering race 57:20 [4]**** 5.6 km (10:14 / km) +285m 8:10 / km | |
| ahr:177 max:190 spiked:10/13c shoes: VJ Integrators (red/black)#2 |
| Pfingsstafel (Pentecoste-relay) 4th leg.
This is a cool relay. There are 7 legs, the first two start on Saturday night and then Sunday morning the relay continues in the order of finish from the first two legs. The start on Sunday is always 6:30am + the time for first two legs. It's a fun relay because it involves lots of people in the club. There are certain legs were women, older runners or very young runners get to cut the course shorter, and so this way you can still have a very strong team but integrate everyone from a club into the relay. For instance, Marc's club (CO Chenau) won the relay, on their team they had a W40, and a M14 runner, pretty cool!
My run was only so-la-la. I knew it would be a challenge to run a clean race, since the terrain was pretty rough and I had to be careful with my ankle. If I am not too hard on myself it went ok, especially considering that I am still building up my ability to run confidently through the woods. But I can't be happy with my race. I was hesitating the whole way through and I made 3 pretty large mistakes (1- 1.5min each). Not a good performance, I have some work to do.
Lea Müller had the fastest time with 43'
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| C • Training in Schwyberg 5 |
| indoor bike (hometrainer) 43:45 [1] | |
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| blood flow traIning, plus it made my ankle feel better. |
| feet and ankle strength 14:00 [1] | |
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| wokkle board time! |
Saturday May 26 |
| Orienteering 1:05:25 [2]*** 7.8 km (8:23 / km) +178m 7:32 / km | |
| spiked:12/13c shoes: VJ Integrators (red/black)#2 |
| O training on the büttenberg map. I ran the same course as a night-O race in March. I was faster this time :-) just jogging, but at the night-O I had made some mistakes. Course took me 68', the rest was running back to the car from the finish. I was able to run well through the woods without thinking about my ankle too much. I hope and assume that every time will get better. |
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| C • hee hee...Sandra said butt. 4 |
| running warm up/down 24:30 [1]4.2 km (5:50 / km) +114m 5:08 / km | |
| ahr:147 shoes: Brooks radius |
| Jogging with Marc before doing some plyo's and foot exercises at the gym. |
| strength 14:00 [3] | |
| ahr:125 |
| Plyo's with Marc (showing him what I learned from Fränä), I only did two series. |
| feet and ankle strength 10:00 [1] | |
| |
| doing my feet and ankle exercises between the plyo series. |
| running 11:50 [1]1.5 km (7:53 / km) | |
| shoes: Brooks radius |
| Running home, my legs were beat and I was running slow. Marc started to complain :-) |
Friday May 25 |
| indoor bike (hometrainer) 42:28 [1] | |
| (rest day) |
| Rest day time:-) my legs are dead. |
| strength 10:00 [2] | |
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| core strength |
Thursday May 24 |
| running long 2:03:02 [2]18 km (6:50 / km) +487m 6:01 / km | |
| ahr:149 max:172 |
| Long jog with Luzia, she a physio at work. We ran from Magglingen down through Evilard (on the trails behind) down to Biel (45' of downhill running wasn't good on my already sore legs) to run up the Taubenlochschlucht, then up to Orvin, up the valley and then the small trail back up to End der Welt. I felt pretty tired at the end... guess my legs felt yesterdays race.
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Wednesday May 23 |
| running warm up/down 38:00 [2]6.5 km (5:51 / km) | |
| ahr:154 shoes: Saucony aura LX |
| Warm up and cooling down for the race. Most of the time with marc :-) While cooling down we got poured on by a very impressive thunder strorm. |
| running race 44:54 [5]9.7 km (4:38 / km) +297m 4:01 / km | |
| ahr:186 |
| Tour du Canton race in Le Locle.
I wasn't sure how this race would go for me, since I haven't raced anything in 7 weeks. Well, it went great! I felt strong and fast and ended up 4th overall and 1st in the women's class 20-29. I haven't stood on the top of a podium very often. It was nice. Marc won over all, so we both got to bring home way too much cheese for the two of us.
Cheese anyone?
results are here: http://services.datasport.com/2007/lauf/tdcn/etape... |
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| C • Cheese! 5 |
Tuesday May 22 |
| Orienteering 59:26 [2]6.6 km (9:00 / km) +259m 7:32 / km | |
| ahr:146 max:179 |
| I went orienteering!!!! :-) big smile!
Trained on a map called la dame. Felt a little preoccupied with my foot and didn't focus very hard on detailed orienteering, my goal was to read a map and run through the woods, I wasn't trying to be very accurate. Worked out well but felt a little more insecure running through the woods than I would like. Still some work to do with my ankle.
Suunto GPS says 6.6km... |
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| C • :o) 5 |
| indoor bike (hometrainer) warm up/down 22:00 [1] | |
| shoes: Nike Free |
| Getting the legs moving a bit. |
| strength 30:04 [2] | |
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| some more strength, other stuff than yesterday. |
| feet and ankle strength 16:39 [1] | |
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| i gotta keep doing these exercises |
| stretching 5:00 [1] | |
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| I have sore legs from all the running I did yesterday (maybe from the running drills?) |
Monday May 21 |
| running 1:01:24 [2]10.5 km (5:51 / km) +234m 5:16 / km | |
| ahr:160 max:188 shoes: New Balance 825 |
| I feel better now. It took me however, very long to get warmed up (age??). My right calf was tight and painful for the first 20 minutes. I had to stop to stretch twice! My heart rate was high too. Don't know why. Once I was warmed up I felt good though. |
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| C • Running again! 2 |
| running drills and plyometrics 10:00 [3]1.5 km (6:40 / km) | |
| shoes: New Balance 825 |
| including about 10 strides. |
| running 43:19 [2]7.8 km (5:33 / km) +67m 5:19 / km | |
| shoes: Asic Nimbus |
| Running with Fränä in Kirchberg. This was our warm-up. My legs felt great! |
| strength 25:00 [2] | |
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| most core stuff |
| running 23:26 [2]4 km (5:52 / km) | |
| shoes: Asic Nimbus |
| Our cool-down!
Man I ran a lot today. oopss :-) |
| stretching 10:00 [2] | |
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Sunday May 20 |
| Note | |
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| I am going to call this week a rest week, I guess I needed it. I am glad however to feel motivated again.
motivation |
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| C • I need some of that right now.... 2 |
Saturday May 19 |
| Note | |
| (sick) |
| I have been feeling a bit off for a while now, and today it hit me. Slight fever, head ache, sore throat. Sucks! :-( |
Friday May 18 |
| running 48:43 [2]8 km (6:05 / km) +204m 5:24 / km | |
| ahr:142 max:167 |
| Running felt hard today, I guess the intervals from yesterday made me tired. |
| feet and ankle strength 15:00 [1] | |
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Thursday May 17 |
| running warm up/down 50:15 [2]9.5 km (5:17 / km) +120m 4:59 / km | |
| ahr:145 shoes: New Balance 825 |
| Warm up 20'30"
Cool down 17'45"
Jogging between intervals 12'
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| running drills and plyometrics 10:00 [3]1.2 km (8:20 / km) | |
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| my ankle did fine with these:-) |
| running intervals 10:02 [5]2.8 km (3:35 / km) | |
| shoes: New Balance 825 |
| 7 x 400 meter with 2' rest between.
Times: 86, 84, 86, 88, 86, 86, 86
I finally feel like i am training again, and I am also happy with these times. I expected 90" for 400 meter to feel really hard, but instead I was able to run under 90" at a hard but do-able pace.
Goal: 10 x 400 at 80" by the end of July.
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| C • 10 x 400 = good times 1 |
Wednesday May 16 |
| indoor bike (hometrainer) warm up/down 20:00 [2] | |
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| warm up for strength |
| strength 40:00 [3] | |
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| core strength plus legs (hamstring fun...) |
| running 37:00 [1]6.5 km (5:42 / km) +150m 5:06 / km | |
| shoes: Brooks radius |
| Marc and I started running at 9pm! We still had some daylight, but pretty soon I had to turn on my Petzl e+lite (thanks erin!). Marc towed me for about 15 minute with our WeGO Team Link (thanks eric!) this was a lot of fun. |
Tuesday May 15 |
| running warm up/down 37:07 [2]6.7 km (5:32 / km) | |
| ahr:156 shoes: Asic Nimbus |
| After a few work things in the morning, I got a chance to go running before lunch and then heading home (6 hour train ride). Ran on the same path as yesterday towards Lucarno. I felt really good today, felt like I could run normally. Wahoo.
This time includes time between the intervals. |
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| C • Trains 3 |
| running intervals 10:00 [4]2.5 km (4:00 / km) | |
| ahr:175 max:182 shoes: Asic Nimbus |
| 5 x 2 minutes hard with 2 minutes recovery. This was my first time trying to run fast since my ankle injury. It went fine in regards to my ankle but running speed was a bit slow. It will come back, right? |
Monday May 14 |
| running 21:53 [1]4 km (5:28 / km) +60m 5:05 / km | |
| ahr:144 max:157 |
| A morning jog before heading to Tenero to work. |
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| C • Work? 5 |
| running 54:34 [2]9.5 km (5:45 / km) +80m 5:31 / km | |
| ahr:144 max:170 shoes: Asic Nimbus |
| I got a chance to do some running between the performance tests and our presentation of the results to the athletes. Now I was running along side of the Lago Maggiore from Tenero to Lucarno. |
Sunday May 13 |
| |
| Event: Swiss O championship middle
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| Mt. Biking long 2:11:47 [3]+863m | |
| ahr:140 max:179 |
| I road my uncles mt. bike from Lugano to the Swiss middle distance champs. Made a detour through Agno, Vernate, Cimo, Arano, Cademario (then a 15' decent down a switch back road, yupee) to Bioggio, Gravesand, and finally Torricella-Taverne. Good ride, lots of climb. |
| running 48:20 [2]9 km (5:22 / km) +161m 4:56 / km | |
| ahr:139 max:169 |
| Evening jog on the Lago di Lugano, first a little bit with Marc, but since my cruising speed is not the same as his, he took off after 15 minutes (understandable). I felt tired at first and then always a bit better. |
Saturday May 12 |
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| Event: Swiss O championship short
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| running 28:13 [2]4.8 km (5:53 / km) +133m 5:10 / km | |
| ahr:150 max:171 shoes: Saucony aura LX |
| Running here in Magglingen before heading down to the Tessin to watch the sprint and middle distance Swiss champs. |
| running 42:22 [2]8 km (5:18 / km) +88m 5:01 / km | |
| ahr:157 max:174 |
| Running around Lugano before watching the Swiss Sprint champs. |
Friday May 11 |
| indoor bike (hometrainer) warm up/down 10:00 [1] | |
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| feet and ankle strength 10:00 [2] | |
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| strength 22:00 [3] | |
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| the usual leg exercises |
| indoor bike (hometrainer) 44:50 [2] | |
| ahr:137 max:157 shoes: Nike Free |
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Thursday May 10 |
| indoor bike (hometrainer) 1:35:00 [2] | |
| ahr:139 max:163 shoes: Nike Free |
| I've been feeling a little worn out and my ankle is frustrating me too. It took a lot of effort to sit on the bike for this long. I however did 2 x 5 minutes at a hard tempo, which ended up making me feel tired. I guess its just not a good training day. I hope to get some more sleep (the stress of hosting a conference is now over) and feel more energetic. I also hope that my ankle improve some more, it has been on a plateau since I started running. |
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| C • maybe ease up on the running s... 3 |
Wednesday May 9 |
| running 48:38 [2]8 km (6:05 / km) +182m 5:27 / km | |
| ahr:156 max:180 shoes: Saucony aura LX |
| A quick run over lunch between workshops and presentations. Heart rate was a little high. |
| running 20:00 [2]4 km (5:00 / km) | |
| ahr:158 shoes: Saucony aura LX |
| Warming up on the treadmill. Ankle hurt a little at lunch and again this evening. |
| strength 38:00 [3] | |
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| Leg and core strength exercises. |
| feet and ankle strength 15:00 [1] | |
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| I can do these exercises again, now that my achielles tendon has recovered. |
Tuesday May 8 |
| Note | |
| (rest day) |
| My ankle swelled today after spending the whole day in Bern walking around. For work I had to show an American exercise physiologist around who is here as a guest speaker at a conference of ours. He is from the Olympic Training Center in Colorado Springs (ironic huh). It was fun to spend a day speaking English and exploring Bern some, but it wasn't good for my ankle. |
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| C • Hey!!! 6 |
Monday May 7 |
| aquajogging 41:25 [2] | |
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| Aquajogging before work. I was in the pool at 6am, I am happy to have actually made it, since I had planned to do it several times last week and always found an excuse not to get up that early.
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| running 45:12 [2]7 km (6:27 / km) +240m 5:31 / km | |
| ahr:146 max:181 shoes: Saucony aura LX |
| Evening run with Marc. I am so happy he is home again. |
Sunday May 6 |
| hiking 2:15:00 [1]12 km (11:15 / km) +800m 8:26 / km | |
| shoes: Salomon Trail |
| Hiking from Waldegg up to the Niederhorn and back down, on a longer more scenic route with Ursula, after spending a relaxing evening at my dad's vacations home (thanks dad!). We hiked up for 3 hours and down for 1.5 hours, my ankle did fine (with brace) for such a long tour. I think it can really handle a load now and will start to increase my running hours. |
Saturday May 5 |
| running (outdoors) 47:02 [2]7.3 km (6:27 / km) +209m 5:38 / km | |
| ahr:148 max:175 shoes: Saucony aura LX |
| Running outdoors on trails in the rain! It's been sunny and summer like for the 4 weeks I couldn't run outdoors, now it's grey raining. But it sure didn't bother me. It felt so fresh and alive out there, and everything smelled great! The active ankle worked great (thanks mom) but the tape hurt my achielles so I took it off. I felt really comfortable on my feet, even on the small trails. Ah what a wonderful feeling :-) |
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| C • Your heart rate was quite high... 3 |
| indoor bike (hometrainer) 25:32 [1] | |
| ahr:135 |
| Came home from running and hopped onto the bike for a little more fun. |
| strength 24:28 [3] | |
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| mixture of leg and core strength exercises. |
Friday May 4 |
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| Event: US Team Trials
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| running (treadmill) 20:00 [2]3.5 km (5:43 / km) | |
| ahr:155 max:178 shoes: New Balance 825 |
| Running on the treadmill, achielles and calf were tight after about 10 minutes, stopped to stretch and then kept running. |
| aquajogging 49:32 [3] | |
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| Right after running on the treadmill, I headed down to the pool to run in the water. Did intervals 10 x 2 minutes with 1' rest, got my heart rate up a little, and my legs were tired at the end. good stuff. |
Thursday May 3 |
| running (treadmill) 36:26 [3]6.5 km (5:36 / km) | |
| ahr:155 shoes: New Balance 825 |
| I have to say, today is the first time I had felt like I am really running again. It gave me that runners high that I have so dearly missed the last 4 weeks. Biking just doesn't do it for me. |
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| C • Addict... 3 |
| strength 21:33 [2] | |
| ahr:121 |
| Leg strength stuff, but no balancing on one leg to let my achielles and deep calf muscle recover a bit. |
| indoor bike (hometrainer) 47:08 [1] | |
| ahr:121 |
| just spinning away, legs were a little heavy at first from the strength earlier today. |
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| C • Team Trials? 3 |
| strength 12:22 [2] | |
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| core strength stuff |
| stretching 5:00 [1] | |
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Wednesday May 2 |
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| Event: 2007 Nordic Orienteering Championships
|
| Note | |
| (rest day) |
| It was time for a rest day. |
Tuesday May 1 |
| running 30:23 [2]5.2 km (5:51 / km) | |
| ahr:158 max:166 shoes: Saucony Tangent |
| Running a little longer today. My achielles tendon started to hurt pretty bad though. |
| indoor bike (hometrainer) 30:31 [2] | |
| ahr:135 |
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| strength 15:00 [2] | |
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| core strength |
| stretching 10:00 [1] | |
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