Friday Aug 31 |
 | running 1:15:17 [2]12.3 km (6:07 / km) +316m 5:25 / km | |
| ahr:159 max:180 |
| I totally bonked during this run and had stomach cramps afterwards that lasted all night. fun. |
Thursday Aug 30 |
| running 42:06 [2]6.4 km (6:35 / km) +178m 5:47 / km | |
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| Running during my lunch break with a friend. Didn't feel that great. I wonder why, I took the last three (!) days off to get some rest after WOC. |
Wednesday Aug 29 |
| Note | |
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| I wanted to go to a Sprint training near Bern tonight, but it's been raining so much and so hard that they closed the highway and major roads due to flooding. I got half-way there and had to turn around, everything was closed. This round trip drive should have taken 30 minutes took 1h30, ahhh what a waste! |
Tuesday Aug 28 |
| Note | |
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| Kiev has also given me a good-bye gift, a good dose of diarrhea and stomach cramps. ugg, fun... |
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| C • It seems to have given all of ... 26 |
Sunday Aug 26 |
| running 17:53 [1]3 km (5:58 / km) | |
| shoes: Asics 1110 |
| 6:00 am, morning jog with Marc before breakfast and getting ready for the sprint final. Woke up with butterfly's in my stomach. |
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| C • Hey Lady!!! I'm eating lunch ... 3 |
| Orienteering warm up/down 26:22  3 km (8:47 / km) | |
| shoes: VJ Integrators (red/black)#2 |
| Warming up for the sprint final race on the warm-up map. I had a big dilemma about what to wear, was the race going to be lots of forest, or more park, should I wear feld shoes or O-shoes, O-pants or shorts?? I ended up running in shorts with tall socks and O-shoes. Worked out well, feld shoes would have been fine though. |
| Orienteering race 15:47 [5]* 2.5 km (6:19 / km) +75m 5:29 / km | |
| spiked:13/14c shoes: VJ Integrators (red/black)#2 |
| Sprint A-final
My first WOC final, how scary! :-) I was really pretty nervous before the start, but I had prepared well mentally for the race and was actually relieved to be nervous and not "on the wrong side of the stress curve" like in the long quali. I knew the start was at the arena, and I knew I would be nervous when I arrived there in front of everyone, but I never thought I would feel as panic struck as I did. Yikes! But I didn't have much time to be nervous, because before I knew it I was off onto the course. We ran out of site to the first control and my nerves calmed down and I started the race really well. I felt in control but maybe a little hesitant. Coming through the spectator control I was ahead of the two girls that started in front of me, so I guess the beginning went well. Now looking at the splits and map, I lost a little time on the 1st long leg, and should have gone left around the fence instead of right. But I spiked all the controls and felt really good. After the spectator control I started to lose some time, both in technique and speed. I wasn't aggressive enough on the 2nd long leg and probably shouldn't have taken the route on the road. Ended up losing 30 seconds on the best time, even with spiking the control (!). On the next two legs I lost about 10 seconds each because of sub-optimal routes, but still spiking the controls. I came into the finish very satisfied with my race. I am very happy to run a solid good race in the final. I was worried that my nerves would get to me, but I was in control and ran within my potential.
Satisfied with my performance, but somewhat disappointed with the result. The field was incredibly strong and consistent today. There were no big blow ups, no DQs. Even though I only lost 3'40" to Sime, I still only beat 4 women and ended up 42nd. Not an awesome result, but I'm not going to let that get to me. There is room for improvement. I did however have one split that was the 6th fastest split (1 second slower than the fastest time). Cool huh! |
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| C • Not an awesome result??!!!!???!!!!???!!! 9 |
| running warm up/down 10:00 [2]1.8 km (5:33 / km) | |
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| Cooling down after my race. |
Saturday Aug 25 |
| running 17:41 [2]3 km (5:54 / km) | |
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| 5:40am, morning jog with Marc before the relay. Determined to be awake and activated for this race. A little bit nervous but feeling good. Nothing hurts. |
| Orienteering warm up/down 30:00 [2]4 km (7:30 / km) | |
| ahr:135 max:175 shoes: VJ Integrators (red/black)#2 |
| Warming up for the relay on the warm-up map. |
| Orienteering race 47:30 [5]**** 6.2 km (7:40 / km) +250m 6:23 / km | |
| ahr:188 max:197 spiked:16/17c shoes: VJ Integrators (red/black)#2 |
| WOC relay 2nd leg
Sam had (another) great 1st leg run and send me off as 14th on the 2nd leg. Way to go Sam! :-)
I had a great race! The only mistake I made was on the 1st control, I got pulled off to the left by the Latvian and Estonian girls, because they were going to a different (closer) forking. I never saw them again, I lost about 20 seconds to that control, but they were already gone. After that I was alone. I ran aggressively and concentrated. Spiked everything. Sometimes it felt like I knew that the control was right in front of me before getting there. They were calling me. Granted it wasn't very difficult orienteering, but you could still make mistakes. After getting out of the steep stuff, two runners (Lithuania and Hungary) came from behind. They started way ahead of me (about 1'30") so I was surprised to see them. We stayed together through the spectator control (2 controls). The Hungarian girl was much faster than me, and I didn't see her after that. The Lithuania was, however, only a little faster, but navigating less cleanly. She would go to distinct object a little ways out of the way, and come into the control, as I would go straight and catch up with her again. We also had some different forking. I was getting tired physically but still technically very clean. This is probably the best technical race I have ever had. Very satisfying to be able to do this at WOC. Now the next step is to become consistent at this type of technique and to be able to do it a higher speed. My time was still only the 17th fastest, which was a little disappointing, but considering that I was alone for most of the race it's not too bad. Came into the finish to hand off to Pavlina in 15th place.
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| C • Sounds like a great week! Con... 1 |
| running warm up/down 20:48 [2]3.5 km (5:57 / km) | |
| ahr:143 shoes: Asics 1110 |
| Cooling down. |
Friday Aug 24 |
| Orienteering 24:47  3.6 km (6:53 / km) | |
| shoes: Inov-8 Mudrock 280 |
| Sprint final model event. Trying out my Inov shoes in this type of terrain and doing some legs fast to get into sprint mode! Really interesting and fun model. |
Thursday Aug 23 |
| running 44:41 [2]9 km (4:58 / km) | |
| shoes: Asics 1110 |
| Running with Hillary, Boris, Eric, and Eddy to the Hydropark, on some trails and back. First time running for 3 days, my hamstring still hurting a little, but definitely getting better. |
| strength 29:00 [2] | |
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| Doing some core strength in the lobby of our floor. Made Boris come and hang out with me. |
| stretching 12:00 [1] | |
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| this felt good and was needed. |
Wednesday Aug 22 |
| stretching 5:00 [1] | |
| (rest day) |
| Hamstring still hurting, another rest day seems like a good idea. |
Tuesday Aug 21 |
| stretching 5:00 [1] | |
| (rest day) |
| Still recovering. |
Monday Aug 20 |
| stretching 5:00 [3] | |
| (rest day) |
| My hamstring and heal are hurting a lot after yesterdays race and so I think a couple of days to recover will be good before the relay. Sandy Hott showed me a good stretching exercise for my hamstring. |
Sunday Aug 19 |
| Orienteering warm up/down 30:00 [3]3.5 km (8:34 / km) | |
| shoes: VJ Integrators (red/black)#2 |
| Warming-up on the most pathetic warm-up map I have ever seen. I was pretty tired this morning, and never really got my head out of a foggy feeling. I know this feeling, it's when I am nervous but on the wrong side of the stress curve. I knew the potential of having a mediocre race was pretty high with this feeling. I tried everything I could to get myself activated, but I should have gotten up earlier today and done a morning jog. I know better, but didn't think about it. Stupid. |
| Orienteering race 1:03:00 [5]**** 5.9 km (10:41 / km) +300m 8:31 / km | |
| spiked:9/12c shoes: VJ Integrators (red/black)#2 |
| Long Qualification race.
A very mediocre race. Started off fine to the first control, chose the correct route choice and executed the long leg well. On the way to the 2nd control I didn't understand the contours correctly and didn't stop to work it out. Was off to the right and lost 3.5 minutes correcting. Stupid! I should have been more disciplined in such a race. There is no excuse for just running into the circle and hoping to find it. Mad at myself I carried on. The rest of the course was a combination of some good splits and some bad ones. I never really got into a flow and at the end I wasn't fighting anymore. If I had only known that 7 seconds would keep me from running in the final I would have fought a lot harder. I just assumed I was way out (also something you should never do).
This was a average "bad" race for me, some technical difficulties, lack of confidence and flow. I believe I could have prepared myself better for this race the night before and especially the morning of. I should have gotten up earlier, gone for a morning jog to wake up completely. I guess after making the final yesterday my head was flighting a battle between unproductive thoughts about making the final again and concentrating on the task at hand. I wasn't able to control my thought well enough today. Maybe I wanted it too badly, and put too much pressure on myself.
On the bright side, I was really close to making the final, and I think that this is positive considering I had a mediocre race. I think it is possible to make the final with a normal race. That's cool! The challenge is to have a normal race at WOC under the pressure I put on myself and the expectation I have. |
Saturday Aug 18 |
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| Event: WOC 2007
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| running 24:00 [2]4.2 km (5:43 / km) | |
| ahr:147 max:171 shoes: Asics 1110 |
| Morning jog with Boris, Sam, and Hillary from the Hotel Tourist to the canal, up to the first bridge and then back. |
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| C • Hooray 4 |
| stretching 5:00 [1] | |
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| http://terry-farrah.smugmug.com/gallery/3325306#18... |
| Orienteering warm up/down 35:00 [3]4 km (8:45 / km) +30m 8:26 / km | |
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| Warming up for the Sprint on the warm-up map. Feeling a little anxious but also in control of my thoughts. It was hot and my legs felt heavy, but I knew that didn't mean they would be heavy in the race, usually it's just nerves. |
| Orienteering race 14:27 [5]2.3 km (6:17 / km) +65m 5:30 / km | |
| max:198 shoes: VJ Integrators (red/black)#2 |
| Standing at the starting line, I wasn't sure what to expect. This sprint could have been a steep, taxing, slow through the forest sprint like in japan, or fast park-like-feeling sprint like many other sprints. The forest looked open enough to offer some fast running, but I didn't know how tricky it was going to be. At the start we had about 50 meters to run to the start triangle, this gave me enough time to get into the map and plan my route to number one. I was together with Lena Eliasson on the way to our respective first controls. Saw her and the other girl who started with us on the long leg to the second control and then after that I was alone. On my way down to the spectator control, Sara Gemperle caught up to me (starting 1 minute behind), but she took a different route choice going around the lake to the left. I was faster to the right. She wasn't in my heat, but pulled me up a wrong trail (not drastically wrong) and I had to correct loosing about 15 seconds. This is when the course got up into a more technical area with more climb. I started to feel tired, so I concentrated on getting to the controls cleanly. I managed that and started getting excited on my way to the second to last control, because I thought to myself I was doing well. Forced those thoughts out of my head, because you can still loose it all on the way to the 2nd to last control, and focused hard until I was in the finish. When I arrived, I was second in my heat and they announced me (I don't think that has ever happed before). Since I started in the earliest start block, I knew there were lots and lots of FAST girls still to come. Of course I thought about the possibility of qualifying, but I was more focused on having a good race. In the finish I was very happy to have achieved a solid, good race. I felt like I had raced at my potential for the first time at WOC. That made me as happy as I could be, making the final was icing on the cake. yuppppeeeee!!!! :-)
I have to admit that I had to spend a lot of mental energy not to think about trying to qualify and to concentrate on the process. I think this is the biggest challenge we face when we are at WOC, we want to make the final, and that becomes our focus, putting a little extra pressure on ourselves and therefore not being able to focus on the orienteering. Focusing on the process helped me a lot today.
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| C • Congrats again 2 |
| running warm up/down 10:00 [1]1.8 km (5:33 / km) | |
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| cooling down listening to the announcer tell us who was in 15th. The whole time I knew I was faster than that girl, but I tried not to get too excited. |
Friday Aug 17 |
| Orienteering 27:50 [1]4 km (6:58 / km) +100m 6:11 / km | |
| shoes: VJ Twisters |
| Running on the model map for the sprint qualifier as well as the (same) map but at 1:15000 model for the long quali. Ran with Sam. Ran some strides too. |
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| C • Yay for Sandra!! 1 |
Thursday Aug 16 |
| Orienteering 1:02:49 [2]5.8 km (10:50 / km) +200m 9:14 / km | |
| shoes: VJ Twisters |
| Another Long distance relevant terrain called O6yxib. This terrain was nice! After this training I was really hoping that the terrain for the long quali would be more similar to this terrain, than to the terrain from yesterday. It turns out that the quali was not similar to any terrain we had seen in training. |
Wednesday Aug 15 |
| running warm up/down 24:00 [2]4.3 km (5:35 / km) | |
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| Running to the start and back from the finsh of our O-training. |
| Orienteering 58:00 [3]5 km (11:36 / km) +230m 9:26 / km | |
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| Training on Vyshgorod, a long distance relevant terrain. I felt pretty uncomfortable in these dark, junky steep terrain at first. I tend to feel insecure being in a new place, but as the training went on I started to feel good about the orienteering. My impression of the terrain was that it would be a very physical race and that being accurate in order not to climb too much would be very key. The green was pretty yucky, but certainly not awful. Kind of a shock for my first training here in Kiev. |
Tuesday Aug 14 |
| Note | |
| (rest day) |
| Travel day. |
Monday Aug 13 |
| running 58:06 [2]10 km (5:49 / km) +136m 5:26 / km | |
| ahr:151 |
| Warm up, cool down and some jogging between intervals. Didn't feel as great as I did yesterday, but my hamstring doesn't hurt anymore, so that is very good! |
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| C • Whooooo! 12 |
| running drills and plyometrics 5:00 [2] | |
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| the usual drills before intervals. |
| running intervals 5:29 [5]1.8 km (3:03 / km) | |
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| Interval on the track, my last chance to work on my speed before WOC. I did 3x 400 meters and 3 x 200 meters, rest was 3 minutes. Times were:
77,2
75,5
77,4
36,8
36,3
36,2
Legs were shaky afterwards, but it felt good. |
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| C • Good luck! 5 |
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| C • Hamstring Test 2 |
Sunday Aug 12 |
| running 30:00 [2]5.5 km (5:27 / km) +127m 4:53 / km | |
| ahr:155 max:174 shoes: Brooks radius |
| Running with Marc :-) My hamstring didn't hurt either! Hurray! |
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| C • Wooo! 1 |
| stretching 5:00 [1] | |
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| feeling good. |
| feet and ankle strength 10:00 [2] | |
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| strength 5:00 [2] | |
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| 2 x 10 x one-legged squats. I think these are helping my hamstring. |
Saturday Aug 11 |
| running 41:31 [2]7 km (5:56 / km) +123m 5:27 / km | |
| shoes: Adi Star (white) |
| A nice run to loosen up my legs. Hamstring hurt a bit but always got a little better. I did 5 x 100m strides. This was pretty good. |
| running drills and plyometrics 6:00 [2] | |
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| Did these drills before the strides. |
| feet and ankle strength 9:00 [1] | |
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| strength 23:55 [3] | |
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| The usual core strength exercises. |
| stretching 10:00 [1] | |
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| I have been doing a lot of stretching, I hope it helps this stupid hamstring. |
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| C • stretching 3 |
Friday Aug 10 |
| Note | |
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| Taking a few days completely off. Still nursing my hamstring and I figure I can only benefit from some tapering, but I feel kind of guilty anyway. Oh well. |
Thursday Aug 9 |
| Note | |
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| 8°C and raining :-( |
Wednesday Aug 8 |
| running warm up/down 12:00 [2]2.2 km (5:27 / km) | |
| shoes: VJ Twisters |
| Running to the start and back from the finish. |
| Orienteering 42:59 [2]5.5 km (7:49 / km) +80m 7:17 / km | |
| shoes: VJ Twisters |
| Training in Ballmoos (Abend-OL)
grusig wätter, grusig wald...
it was pouring pouring rain and only about 10°, I didn't want to run full because of my hamstring (and having done intervals yesterday). Half way through the course I started to feel my hamstring. I had a pretty good technical race, but this kid who I caught at the first control was my shadow the whole time. It was hard to stay concentrated with him following me, but I told myself it was good practice. I was able to stay concentrated until the last control where I hit a trail going 90° wrong and lined everything up so that it fit to where I was supposed to be going. duh. Ended up 180° wrong and pretty far away from my control (still with this kid on my shoulder... poor guy). We lost 8'. Blah. check out the graph here, it's almost funny (in a pathetic way). |
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| C • Shadow 3 |
Tuesday Aug 7 |
| running intervals 1:16:14  13.5 km (5:39 / km) +259m 5:09 / km | |
| ahr:147 max:187 |
| Warm up and cool down were short. No junk miles until after WOC. Time to taper.
The original idea for the intervals was 1000 meter, 200 meter (on the track) and 2' hill interval as a set x 3. Since I am still have some slight trouble with my hamstring and it's been raining again :-( and the track was wet, my physio told me it would be better if I did my intervals on a trail. So I estimated the distance and ran more for time and speed.
The intervals were 3'20" (a little too short in distance and time but with some climb,12m climb), 36"-37" (also a little uphill, 6m) and then the hill repeats were between 1'58" and 2'06" (40m climb). Rest was 1'30" between intervals and 8 minutes between sets, because I had to run all the way back to the beginning of the 1km mark, I wasn't running a loop. It's really hard to find any flat trails here in Magglingen. The track is the only place, but I am glad I didn't run on a slippery track. |
Monday Aug 6 |
| running 34:37 [1]6 km (5:46 / km) +134m 5:11 / km | |
| ahr:136 max:162 |
| crappy day:-( |
Sunday Aug 5 |
| running 49:42 [2]8.6 km (5:47 / km) +209m 5:09 / km | |
| ahr:138 max:165 |
| After spending way too much of a very beautiful day indoors, I finally got myself out for a run. Nothing hurt! yay!
This day was just too nice to stay indoors after I got back, so I went on a bike ride too. |
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| C • inspiring weather 1 |
| cycling 1:39:14  +381m | |
| ahr:131 max:176 |
| Took a detour on my way down to Biel to meet Marc at the train station. Went back behind Magglingen and rode around the Jura a while. Then made my way down to Biel, some what up the Bieler lake, and rode along the lake into town. It was beautiful and a lot of fun. Haven't been on my road bike much this year. |
Saturday Aug 4 |
| running hills 2:19:01 [3]15 km (9:16 / km) +1549m 6:07 / km | |
| ahr:167 max:183 shoes: Adidas Supernova Trail |
| Running up the Stockhorn from Erlenback to the Vorderstocken, down to the lake, over and up to Oberstockalp and then up to the top. Met up with my mom above the Oberstockalp and hiked (fast!) with her for a while.
It was a very sunny day (yahoo!) and I even got a little sun burned. It was the most sun I have seen in a long time. It was nice. |
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| C • Sweet! 5 |
Friday Aug 3 |
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| Event: 2007 USOF Convention and Colorado 5-Days
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| indoor bike (hometrainer) 1:10:00  | |
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| Training on the bike because of my foot and hamstring. Did 4 x 6 minutes hard to try to keep my fitness. Plan to do a mountain run tomorrow, hopefully these two days off will have helped me aches and pains ;-) |
| feet and ankle strength 10:00 [1] | |
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| stretching 10:00 [1] | |
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Thursday Aug 2 |
| Note | |
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| I found out today that Sime never ran the "Sime Challenge" Marc and I did yesterday! The time of 7'30" was an estimate. I guess it's a little too fast, since Marc ran it in 8'20", he says with pin-punching and some hestitation he lost maybe 20-25", so 7'30" for Sime is probably not realistic. It makes me feel better though, I couldn't believe that I lost 2'20" on a 1.8km sprint. That would be a lot. |
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| C • Sime Challenge 6 |
| Note | |
| (rest day) |
| I have decided to err on the side of caution and take care of my hamstring and heel (foot) that are hurting a lot. :-( Another day off, yuck! I guess I'll just read Harry Potter instead. |
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| C • I support caution and Harry Po... 1 |
Wednesday Aug 1 |
| running warm up/down 58:32 [2]10 km (5:51 / km) +155m 5:26 / km | |
| ahr:155 shoes: Inov-8 Mudrock 280 |
| Warm up, time between intervals and cooling down. The warming up and cooling down was with Marc. I love it when we can train together! |
| running intervals 9:00 [4]1.8 km (5:00 / km) +25m 4:41 / km | |
| ahr:178 max:186 shoes: Inov-8 Mudrock 280 |
| Intervals through the woods. 3 x 3 minutes with 1.5 minutes rest. I had to meet someone at 2pm to pick up the sprint map for the next training, so I only did three. With the sprint at full speed too just after these, it was enough. |
| Orienteering intervals 9:50 [5]1.8 km (5:28 / km) +27m 5:05 / km | |
| ahr:184 max:191 shoes: Inov-8 Mudrock 280 |
| Every year during the summer there are orienteering courses for university students studying to become gym teachers here in Magglingen. This week and next there are courses up here. They have the "Sime-Challenge" which is a short sprint race. She ran it in 7'30", so far no body else has runs it faster. Marc and I tried. We both failed.
My hamstring started to hurt again during this "interval", I had thought about doing it twice to see how much faster I could be the 2nd time, but decided that pushing my hamstring too much might be a bad idea. I was tired at the end of this training anyway. |
| aquajogging 20:00 [1] | |
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| My hamstring was hurting enough this evening, that I decided to do some aquajogging instead of running. I went to the outdoor pool here in Magglingen on a beautiful (rain free) day. The pool is not heated and since it's been a fairly cold summer overall, the water was cold. brrrr. It was so cold that I could only stay in it for 20 minutes before my feet, hands and lips were blue. Aquajogging or ice bath?? |
