Training Archive: szurcherIn the 31 days ending 2008-03-31:
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| 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 | S | S | M | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Mar 31 | ||
| Note | |
| The doctor says my back is nothing too serious and I can continue training as long as it doesn't make it worse. If it doesn't go away by Wednesday I will get some PT prescribed. | ||
| indoor bike (hometrainer) 1:28:09 [1] | |
| A no running day for a change. Back felt good on the bike too. | ||
| strength 40:00 [1] | |
| Basically only core strength exercises and some stuff for my legs. I decided I need to do more core strength to avoid injuries like the one with my back now. | ||
Sunday Mar 30 | ||
| running warm up/down 50:00 [1]8 km (6:15 / km) | |
| shoes: VJ Integrators (black/green) | ||
| Warm up and cool down for the 1st leg of the Masenstaffeten relay in Sweden. | ||
| Orienteering 43:10 [5]***** 6 km (7:12 / km) | |
| spiked:12/12c shoes: VJ Integrators (black/green) | ||
| 1st leg for OK Tyr of the Masenstafetten.
Running the first leg of any relay is always a little nerve-racking. I ran the first leg of the Jukola relay last year with 800 other women, so the 79 women on the start line today is not quiet as overwhelming. Nevertheless, I was pretty nervous and really wanted to focus on myself and not end up at a wrong forking because of other runners at any point in the race. I was able to achieve this! The race for me was basically an exercise in following along. I was always actively checking where were were going and that it was correct, but I was never really running on my own. Even with "only" 80 women in the relay, if you don't make a big mistakes, you are basically always with other women. I was happy to be able to run a pace which was fast, but still know that everything was in control and that I was going to the correct place. Granted, I couldn't of run this fast alone. I probably would have been about 5-8 minutes slower if I had to do it by myself. The woods were pretty darn technical, yet open and fast, so it's hard to judge how I would have really done alone. The best moment of the relay was when I was in a group of about 10 women and I thought to myself, wow, Swedish women are really good at navigating. I had been checking off the features I wanted to see along the way to this control and I knew that the control was just over the next hill. I had looked at the control number already, and came over the hill with all 10 other women. Ironically, I and two other women were the only ones to punch the control. The other 7 stood around for a moment and then spread out in all direction. The 3 of us continued and actually got away from that group and came into the finish ahead of all of them. Pretty cool. Results are here: http://home.swipnet.se/~w-38267/mstafett.html I was 11th on the 1st leg, loosing 3'54 to the first women and 6th on my course (my forking), loosing 5'49" to Lina Bäckström. All in all, I was very happy to have run a good race. This training camp was a mixture between really good training and fun times, and back pain and frustration. Finishing my trip with a successful run helps make everything okay. I will, however, need to show my back to a doctor, since it hasn't really gotten better yet. | ||
Saturday Mar 29 | ||
| Orienteering 1:21:51 [1]8 km (10:14 / km) +120m 9:31 / km | |
| shoes: Inov-8 Mudclaw 270 | ||
| I decided to try out my back, since I am running the start at tomorrow´s relay. We went to Södertälje to IFK Kamratstuga´s club house to do a training organized by SNO. I felt kind of uncoordinated, but otherwise I was happy with how my back felt. Now afterwards it´s a little stiff, but it doesn´t hurt any more than it did before, so I guess that´s good. I sure hope I can run fast tomorrow. I am a little nervous about running the start of a relay when I am not 100%. Oh well. | ||
| C • Bravo Sandra :-)) 4 | ||
| Orienteering 1:01:30 [2]6.2 km (9:55 / km) +80m 9:19 / km | |
| shoes: VJ Integrators (black/green) | ||
| I just couldn?t sit in our cabin all afternoon when I knew that there was a map with fixed control locations just outside our door. Since I haven?t been able to orienteer as much as I would have liked to, I was motivated to go see what this forest looked like.
The woods were so wonderful. Perfect fairytale Swedish woods. I was giddy during the training. It made me very motivated for tomorrow race. My back felt good during the training and has become stiff again now afterwards. I will get a massage from Stefi again and I am certain that this problem will be gone in a few days. | ||
Friday Mar 28 | ||
| Note | |
| (rest day) | ||
| Blah! My back hasn´t gotten much better and I basically cannot sit for more than a few minutes before I have shooting pain down my legs. grrr. Decided to take today completely off. :-( Hopefully it will help. It sucks to be injured on a training camp, such a waste of time and money. | ||
| C • Ouch! 2 | ||
Thursday Mar 27 | ||
| Orienteering 1:11:58 [1]6 km (12:00 / km) | |
| My back is just getting worse.... all I could do today was a "map hike". So frustrating, I hope I can run again on Sunday, since I am supposed to run a relay for OK Tyr. | ||
Wednesday Mar 26 | ||
| Note | |
| I believe I hurt my back yesterday during the strength training. This morning I have very little ROM in my back and hips. This is a very similar pain to what I had in the beginning of February. Then it took three days to get better and I went downhill skiing on the 3rd day and afterwards it felt fine again. | ||
| C • back pills 3 | ||
| running intervals 40:00 | |
| Even though my back felt very stiff and painful I decided to try to do the Cross-O intervals we planned to do. During the warm up my back felt bad but it got better and better. Unfortunately it didn´t get better afterwards. | ||
| Orienteering 40:00 [3]4 km (10:00 / km) +50m 9:25 / km | |
| After the interval on a trail, then several controls in the forest to finnish up the interval part of the training. It was a hard switch into this fairly rough terrain after running fast on the trail. | ||
| Note | |
| After the morning training my back got worse, and I decided not to do the afternoon long distance training. I was hoping that it would help the problem go away faster. | ||
Tuesday Mar 25 | ||
| running drills and plyometrics 53:17 [2] | |
| Once we got to Stockhohm we traveled down to Gnesta where my club, OK Tyr is having a training camp to prepare for the Swedish Champs this year. We are staying at the ice arena in Gnesta and luckily they have a strength training room. | ||
| strength 1:00:00 [3] | |
| We did our normal strength program, which was unexpected since we were sure we would find a gym with the necessary equipment. | ||
| running 57:07 [1]9 km (6:21 / km) +60m 6:08 / km | |
| Just a jog to do some running this evening. I felt really stiff, especially my back and hips from the strength training. The jogging kind of helped. | ||
Monday Mar 24 | ||
| running warm up/down 14:00 [1]2.3 km (6:05 / km) | |
| Running to the beach and back to take pictures. | ||
| Orienteering 58:00 [2]6 km (9:40 / km) +80m 9:04 / km | |
| shoes: Inov-8 Mudclaw 270 | ||
| Our last training in Latvia. With lots of snow on the ground was beautiful. The beach with snow is something new.
We are taking the ferry to Stockholm tonight and will train with OK Tyr for the rest of the week. | ||
Sunday Mar 23 | ||
| running warm up/down 25:00 [2]4 km (6:15 / km) | |
| shoes: VJ Integrators (black/green) | ||
| Warming up and cooling down for the training camp competition (also a local race here in Riga).
| ||
| Orienteering race 43:54 [5]***** 6.6 km (6:39 / km) +70m 6:19 / km | |
| spiked:14/16c shoes: VJ Integrators (black/green) | ||
| Middle distance race, this was a regional event here and I wanted to use it as a practice competition. I went through all the preparation I would do for a big competition and ran as fast as I could. The race went really well, of course there were some hesitations here and there. I made three mistakes. First I went too far in a detailed area and past my control, I could correct quickly, but than I wasn't careful leaving the control (rushed because of the mistake?) and left 90° wrong. Came out to a trail and had to check my compass to figure out where I was. That was the first two mistakes. Cost me about 50 seconds total for both mistakes. I made the last mistake on the last control. Some Finn was with me at my 2nd to last control and I ran "with" him towards my last control. I manage to make a parallel error, since he wasn't going to my last control and just lined everything up while trailing him. Stupid. I could correct very quickly, because I ended up at my first control (his 2nd to last) and last only about 35 seconds.
It was a good race, with good slow between the controls, but not always smooth in the control circle. I need to practice picturing the control in the circle before getting there. I think the races at the EOC's are going to be very fast and very tight races. A 30 second mistakes will be a big mistake this this type of terrain. | ||
| running 26:55 [2]5 km (5:23 / km) | |
| shoes: Inov-8 Mudclaw 330 0 | ||
| Running from our hotel to the map near by and back in a blizzard!
Today after the local race I was very happy to see blue sky's. The first time we have seen sunlight since we got here. By the time we wanted to start our 2nd training it was snowing wildly outside. A few cm had already accumulated by the time we left. I couldn't believe that the whole world had turned white (again!). It kind of turned me off of the idea of training again, but once we were out there it was fine. Actually it was really nice and a lot of fun. | ||
| Orienteering 1:08:24 [3]**** 7.5 km (9:07 / km) +110m 8:30 / km | |
| spiked:24/27c shoes: Inov-8 Mudclaw 330 0 | ||
| The snow made this training more challenging, mostly because the white took out a lot of the contrast that could have been present in the terrain, specifically swamps and vague elevation changes were hard to see. This terrain was also much more eclectic than the pure coastal terrain we have been in. Lost of different types of vegetation (the other maps have hardly any green on them), swamps and open areas. I liked it a lot. | ||
Saturday Mar 22 | ||
| Orienteering 1:21:30 [2]***** 9 km (9:03 / km) | |
| spiked:38/43c shoes: Inov-8 Mudrock 280 | ||
| David Schneider, Tero Föhr, Heli Jukola, Lucie Babel, Marc and I are staying about 45 minute east of Riga, Latvia to train in similar terrain as the World Cup/European Champs this May. We ran a course on a map with only contours, but I you don't need much else here. This was beautiful coastal terrain and lots of fun doing a control picking exercise. My goal was to always know the direction I want to leave the control when coming into it and to run on a compass in the flat sections accurately. It's been snowing, so there are sometimes foot prints leading to and away from the control, which made practicing the direction change a little less challenging. Too bad. | ||
| strength 30:00 [1] | |
| Doing some core exercises in our hut: http://www.davidschneider.ch/
Watch the video... ;-)) | ||
| feet and ankle strength 5:00 [0] | |
| running warm up/down 12:00 [1]2 km (6:00 / km) | |
| To and from the start. | ||
| Orienteering (Night-O) 45:32 [2]3 km (15:11 / km) | |
| Night-O training with Lucie Babel. We took turns leading. It was good practice concentrating, since when I was following I wanted to make sure I knew where we were running every moment, in case Lucie didn't know where she was anymore. I had problems with the first control, but after that I could read the details. It was certainly different than in the day. A good challenge. | ||
Friday Mar 21 | ||
| Note | |
| (rest day) | ||
| Travel Day!
Oh man, what a day... it was snowing when I woke up this morning and storming like crazy. I needed to do a diverse amount of stuff at home, including packing and getting organized. I never realized how much it was snowing while I was busy working away in our cozy home. I decided to check the train schedule because I heard on the radio that there were some delays. Somewhat disgruntled I found out that my train to the airport could have up to 30 minutes delay because of fallen trees on the tracks. I became worried that if I took the train that I may not get to the airport. I decided to look into driving, but realized that none of the roads had been cleared in our town and I wouldn't be able to get my car down from the "mountain" we live on. So, I made my way to the cable car, hoping that it was running, but not knowing this either. Once I took one step outside I realized how much snow there really was and also realized it was to be a long trip to the cable-car station. I had to drag my 20kg suitcase through deep snow, pushing, pulling, trying to carry it, huffing and puffing my way to the station. To make matters worse, I was short on time, and if I missed this cable-car I would miss my train in Biel and miss my flight. I don't think I have ever pushed myself physically as hard as I did in those 10 minutes. I made it though, and thought, well at least I was on my way. Nothing else could go wrong if I survived this. The train ended up only being about 15 minutes late and I went to go check-in. The lady at the counter said I needed a passport (not the ID that I had with me) to enter Latvia and wasn't going to let me check-in. Oh shit! But she went to check with someone else and it turns out she was wrong. Close call number 2. My plane was than delayed 30 minutes and since I only had 50 minute in Berlin to change planes I started to get worried. But the flight turned out to be shorter than on my itinerary and I arrived in Berlin with enough time to change planes. BUT when we arrived at the gate, the walk-way was malfunctioning and we couldn't leave the plane for another 20 minutes. I was getting really antsy at this point. Finally get into the airport and through passport control and see that my luggage, which was supposed to be checked in to Riga, is on the belt. So I take it and walk to an official and explain to him that my luggage wasn't supposed to be here, but on transfer to Riga. He tells me I have to go to Airberlin to work this problem out. They tell me I have to check-in again and this time I have to pay 10 Euros for the suitcase. Of course I can not pay these 10 Euros there where I was checking in, but at another counter. I make my way over to them and find out that they only take cash, and I don't have any Euro's with me since I am going to Lativa and Sweden. So, off to a automat to get money and back to the counter and then back to the other counter to check-in. At this point I have 5 minutes until my flight is supposed to leave, but guess what... the flight is also delayed. So I get to wait another half an hour before finally boarding. I think to myself, well at least when I arrive in Riga, Marc will be waiting for me and I can finally relax. The flight goes well and I enter to airport in Riga feeling relieved. This is when I get a phone call from Marc telling me that their car has broken down and that they can not come and get me. Shit! But the people from Eurocar are going to pick me up and take me to the accommodations and fix our rental car. Ok, at least there is a good solution. I go to the Eurocar office and see that there is no one there.... at that very moment a young guy, no older than 20 and dressed for a night on the town walks up to the window with a key and opens it up. This guy is going to take me to my accommodations?? Well he seemed nice enough and we head up to the car. Turns out there are two other young dudes in the car. Weird. And the car wasn't even something official from Eurocar. The only reason I know that this guy works for Eurocar is that he had a key for the office. I felt pretty skeptical at that moment, but what else was I going to do. The accommodations are 45 minutes way from Riga... They turn out to be pretty funny guys, checking out every cute girl they drive by, hiding the illegal radar detector that they have from a cop we drive by and stopping to a 1L of Coke and offering me some too. Eventually I made it. Finally!! Nothing bad really happed all day, but most things didn't go right either. I was pretty tired and happy to see Marc, happy to have vacation and to be able to relax, happy to finally go to bed. | ||
| C • Uff, that sounded exciting! 3 | ||
Thursday Mar 20 | ||
| running long 1:24:00 [2]15.9 km (5:17 / km) +210m 4:57 / km | |
| shoes: Asics 1090 | ||
| Longish run before breakfast. Ran up the Gurten from my friends house in Bern, ran around on top, down the other side a bit and than back up. I felt pretty good today, despite it being before breakfast.
The cold wind on the other hand, made it uncomfortable sometimes. I guess it's supposed to snow and be under 0° in Riga... uggg. | ||
| indoor bike (hometrainer) 43:08 [1] | |
| My leg is feeling better, but I still think it is better that I moved my strength training to tomorrow and did a recovery ride tonight. | ||
Wednesday Mar 19 | ||
| running 44:23 [1]7.1 km (6:15 / km) +130m 5:44 / km | |
| shoes: Asics 1090 | ||
| I am staying at a friends house (Christine Friedrich) in Bern this week, since I am working here for Swiss Orienteering. We went for a lovely jog this morning together. It's nice to run somewhere else for a change.
My calf/tendon thingy isn't any better this morning, so I reduced my running plans. I hope I can get this to go away soon. | ||
Tuesday Mar 18 | ||
| Orienteering 46:16 [2]5 km (9:15 / km) +190m 7:47 / km | |
| shoes: VJ Integrators (black/green) | ||
| Doing my Check08 loop to test out my new O shoes before leaving for a training camp in Riga and then Sweden this Friday. They are good.
34:43 from home to the end of the short version. | ||
| C • Are you going to the EOCs? ... 3 | ||
| running warm up/down 42:00 [2]8.4 km (5:00 / km) | |
| Warming up, cooling down and time between the intervals on the treadmil. | ||
| running intervals 18:00 [5]4.8 km (3:45 / km) | |
| shoes: Asics 1090 | ||
| I did 6 x 3 minutes at 16km/h that is 3'45" per km and equals exactly 800 meters. This is basically the same workout as last week when I did the 400-meter repeats, the same tempo just longer intervals. I took 2 minutes break in between. This tempo felt surprisingly good. I even started to feel better and better after the 3rd interval.
Unfortunately I have some sort of pain in my outer calf/ tendon that runs on the outside of your foot under the bone that sticks out. This started to hurt yesterday after the strength training, but it doesn't hurt when I am running only afterwards. Tonight it was pretty painful... | ||
Monday Mar 17 | ||
| running drills and plyometrics 40:00 [3] | |
| The usual training in Bern at 8am. I felt good, and it was fun. Moved up to 5 minutes of rope jumping. | ||
| strength 1:00:00 [2] | |
| and the usual strength workout. Did 4 sets of drop lunges this time and added some jumps up the stairs afterwards. | ||
| Note | |
| The graph from my race on Sunday is interesting. When I wasn't off by a little bit I was actually doing pretty well. I am really starting to look forward to the racing season.
Check out the graph here: http://www.o-l.ch/cgi-bin/results?type=rang&year=2... | ||
Sunday Mar 16 | ||
| running warm up/down 26:38 [2]5 km (5:20 / km) | |
| shoes: Inov-8 Mudclaw 270 | ||
| Warm up and cool down for O race. I didn't really prepare myself for this race, spend the night at a friends, drank some wine last night, didn't sleep a lot, and had two coffee's this morning. Sometimes it's hard to take every single regional race seriously, I feel like I would burn out if I would do that. | ||
| C • So true! 2 | ||
| Orienteering race 51:43 [5]*** 7.1 km (7:17 / km) +90m 6:51 / km | |
| spiked:13/20c shoes: Inov-8 Mudclaw 270 | ||
| Langenthaler-O on Spichigwald-Hardwald.
This was a pretty green area and involved a lot of trail running. I was not concentrated in the control circle and made lots of little 30 second mistakes. I also had trouble with leaving the control in the correct direction. I guess I didn't make a plan often enough for the controls and felt a little out of control during the race. I never searched for a control long, but I hardly every spiked them either. Bad race. I am not sure how much time I lost, but I would estimate about 3-5 minutes. Simone Niggli (1st) and Lea Müller (2nd) both had 44 minutes high, Franziska Wolleb (3rd) had 50 min. I will put results up when they are on the internet. | ||
| running 1:01:05 [2]11.3 km (5:24 / km) +230m 4:54 / km | |
| shoes: Asic Nimbus | ||
| Running in the rain. It was nice and I felt like I could work through all the thoughts in my head and come home feeling refreshed and ready for another week.
| ||
Saturday Mar 15 | ||
| running drills and plyometrics 44:00 [3] | |
| shoes: Asics DSTrainers (white/blue) | ||
| Warm up with different running drills, 4min of rope jumping and 30min of jumps (6x4 exercises (running jumps, calf jumps, hurdles, frog jumps), about 500 jumps total). | ||
| strength 1:00:00 [2] | |
| shoes: Asics DSTrainers (white/blue) | ||
| The usual strength exercises with the accompanying jumps. The drop lunges always gives me sore muscles. I can tell that I will be stiff tomorrow :-( | ||
| C • Lunges 3 | ||
| running 41:33 [2]7.1 km (5:51 / km) +190m 5:10 / km | |
| shoes: Inov-8 terroc 308 | ||
| I had to do my Swiss taxes today and some other stuff and almost ran out of time to go running before going to a friends for dinner. I had wanted to do a long run today, and the strength training yesterday, but had to move things around because of long hours at work and stress. It turned out that I couldn't do everything I had planned. Call it bad planning, wrong priorities or maybe just damage control. I am actually happy with this week of training, even though it's not exactly what I had planned. Maybe I am too positive and not critical enough with myself. | ||
| C • Being positive is a good qu... 2 | ||
Friday Mar 14 | ||
| running 35:07 [1]6 km (5:51 / km) +180m 5:05 / km | |
| shoes: Asics 1110 | ||
| 6:15am morning jog.
I woke up on my own at 5:45 (huh!?!?!?), which never happens to me, but I had planned to do a morning jog, so it was perfect timing. I felt pretty out of it while running though, but it was still nice to see the sun rise and hear all the birds chirping. | ||
| running 1:11:00 [2]12 km (5:55 / km) +300m 5:16 / km | |
| ahr:146 max:169 | ||
| After a long day at work I was pretty wiped out, but Marc kicked me out of the house and gave me specific instructions for my training. I was to run for 70 minutes and after 10 minutes of warming up I was to run at my aerobic threshold (for me btw 150-160bpm). Even though my average heart rate is 146, I was able to run between 150-160 any time it wasn't downhill. I actually felt good during the run, I would have never though it when I started. Standing with Marc outside waiting for the GPS to find a satellite my heart rate was 51bpm, and that was in a standing position. I was pretty tired.
| ||
| C • max HR 6 | ||
| stretching 10:00 [0] | |
Thursday Mar 13 | ||
| running warm up/down 58:56 [2]10 km (5:54 / km) | |
| Warming up and cool down for the intervals, plus 1 minute jogging between the intervals. | ||
| running intervals 19:27 [4]5.2 km (3:44 / km) | |
| 13 x 400 meters with 1 min rest.
I wanted to do these intervals at a tempo that was comfortable to repeat over and over again. I ran these basically all at 90 seconds and I could have done a lot more of them. The 1 minute recovery was enough time to be able to run the interval comfortably at this pace. Times were: 92, 91, 90, 91, 91, 90, 92, 91, 89, 89, 86, 88, 87. Today is one of those days where enough things have gone well that I have the feeling that I am invincible. Kind of ironic since I have been feeling dead in my trainings the last few days and also kind of stressed in general. But today, today everything went well. It's a nice feeling. The best part of the day was that I received word that my article as been accepted by the International Journal of Sports Medicine for publication. I have some minor changes to do suggested by the two reviewers, but both reviewers were positive, which is also a nice compliment. | ||
| C • Article accepted!! 4 | ||
Wednesday Mar 12 | ||
| aquajogging 41:43 [2] | |
| (rest day) | ||
| 6:20am
Went to the pool with Marc before breakfast, before work. Taking the rest of the day off, hoping I can recover. Found out that my ferritin levels are low. | ||
| C • Fertin level low 12 | ||
Tuesday Mar 11 | ||
| Orienteering long 1:27:39 [2]**** 7 km (12:31 / km) +530m 9:05 / km | |
| shoes: VJ Twisters | ||
| Another O-training in the Tessin. This time with 3 sections to the course. One where the map had only contours and rock features, than the second part without trails and the third was normal. This type of training is a lot of fun and makes me work harder on my map reading. Today the sun was out and it was much warmer. It's amazing how much the weather can influence everyone's mood. We were all much happier today.
I had a pretty bad training physically. For some reason my feet were hurting me a lot when running uphill and my legs were even more dead than yesterday. I had to walk up almost all of the hills. I was pretty disappointed in myself at the end of the training, but I guess there will always be ups and downs. | ||
| indoor bike (hometrainer) 40:45 [1] | |
| Letting my legs recover a bit. It was nice to have some blood flow after 4 hours of riding in a train home. | ||
| strength 36:54 [1] | |
| Core strength exercises. | ||
| stretching 10:00 [0] | |
Monday Mar 10 | ||
| running 52:21 [2]10 km (5:14 / km) | |
| Morning workout with Angela Wild. I stayed here in the Tessin to be able to do some training (2 O-trainings) with some of the people on the Swiss team. They are all staying the whole week, but I will only stay until Tuesday. The Finnish National team is also here. | ||
| Orienteering 58:42 [3]5 km (11:44 / km) +300m 9:02 / km | |
| O training in pouring rain. The Tessin is known for being "the California" of Switzerland, I was looking forward to warm temperatures and sun, instead it's about 5° and raining. Great :-( I guess it's supposed to be better weather tomorrow. I sure hope so.
My legs were really tired during this training, but I was able to concentrate on the technical aspect and ran without a compass as well. I was solid overall, but somewhat hesitant because of the slippery conditions. | ||
| C • Weather sucks 5 | ||
Sunday Mar 9 | ||
| running 20:09 [2]4 km (5:02 / km) | |
| shoes: New Balance 825 | ||
| Morning jog in Tenero to prepare for the Swiss Cross Champs. | ||
| running warm up/down 52:00 [2]8 km (6:30 / km) | |
| shoes: New Balance 825 | ||
| Warm-up and cool down for the cross race. Cool down was very intermittent, I was cheering for Marc and running back and forth and stopping a moment to cheer etc. | ||
| running race 24:10 [5]6 km (4:02 / km) vdot: 50.0 | |
| shoes: VJ Twisters | ||
| Swiss Cross Champs.
I felt good and didn't go out too quick like last week. I could push myself from the 2nd to 5th kilometer and felt like I was running well. The last km was then suddenly really hard and I ran about 15 seconds slower than the tempo I ran for the first 5km. Kind of disappointing since I really really wanted to run under 24 minutes. I had 19:52 going through the 5km point. Oh well. I was 15th overall and about 50 seconds behind the "Swiss team girls" Ines, Caroline, and Franziska. Wish I was in that type of form, but I have to accept that they are faster. Results are here:http://services.datasport.com/2008/lauf/crosssm/RA... | ||
| C • Well run 4 | ||
| stretching 10:00 [1] | |
Saturday Mar 8 | ||
| running 59:21 [2]12 km (4:57 / km) | |
| shoes: New Balance 825 | ||
| Jogging with Marc in Tenero. We traveled to the Tessin today, so that we don't have to travel 4 hours before the Cross race tomorrow. | ||
| stretching 10:00 [1] | |
| I have sore muscles from the strength training yesterday. ugg. | ||
Friday Mar 7 | ||
| running drills and plyometrics 24:39 [2] | |
| (sick) shoes: Nike Free | ||
| I decided to go do my strength training since I missed it on Monday and yesterday I was too sick to train. I feel much better today. I didn't do a lot of jumping because of the Swiss Cross Champs on Sunday, I didn't want to kill my legs. I jumped one-legged up 20 steps x 3 and did some jump rope. | ||
| strength 47:35 [3] | |
| shoes: Nike Free | ||
| I did the whole strength program so that I won't loose too much strength. Otherwise next week I will have sore muscles again, and I don't want that. I felt pretty good and didn't loose any strength from missing Monday. Actually 75kg is starting to feel too easy.... | ||
Thursday Mar 6 | ||
| Note | |
| (sick) | ||
Wednesday Mar 5 | ||
| Note | |
| (sick) | ||
| Woke up with a sore throat and had the chills all day. I was doing testing all day, so I couldn't take it easy. I was totally dead once I got home. ugg. | ||
Tuesday Mar 4 | ||
| running warm up/down 56:55 [2]12 km (4:45 / km) | |
| Running with the Tuesday interval training group. This is a rest week and I am feeling pretty worn down physically, and mentally. I decided not to do the intervals to the full extent planned in order to limit possible damage caused by not letting myself recover. I want to be rested by this upcoming Sunday for the Swiss Cross champs. | ||
| running intervals 9:15 [4]2.4 km (3:51 / km) | |
| 4 x 600 meter intervals on the "Finnabahn", which is a well made trail covered with wood chips marked every 50 meters. They have these in the woods all over Switzerland. | ||
| stretching 5:00 [0] | |
Monday Mar 3 | ||
| Note | |
| There are pictures from yesterday's cross race on my Blog. | ||
| C • Cool pictures 2 | ||
Sunday Mar 2 | ||
| running warm up/down 48:58 [2]8 km (6:07 / km) | |
| shoes: Inov-8 Roclite 285 | ||
| Warm up and cool down for the Cross race. | ||
| running 16:01 [5]4 km (4:00 / km) +16m 3:56 / km | |
| shoes: Inov-8 Roclite 285 | ||
| Bern Kanton Cross Champs.
Marc and I ran this cross race in preparation for the Swiss Cross champs next weekend. 4km is short and we ran it on a 1km loop. Luckily the loop was interesting, with lots of turns and a small down and uphill section. The ground was pretty soft from the recent rain and all the categories that had already run on the course. Typical cross time of conditions, not made for really fast times. The race went really fast in the 1km with a time of 3'38. I was in a group with Franziska Wolleb and Sara Lüscher. I have to admit, the first loop was a little too fast for me and I suffered for the rest of the race. Franziska and Sara started to make the way ahead of me after 1.5 loops and after that I just had to fight against myself. My third loop was the slowest and then in the 4th I was able to pick it up again. I wasn't very happy with how I felt during the race. It felt so hard and I even had lactic acid down my arms. Lots of people said I did well after the race, but I'm still not that happy with it. I guess I wanted to be able to keep up with Franziska and Sara. I ended up 4th in Kanton Bern and about 10th overall. Seline Stalder won with a time of 14'55. Simone Niggli a few seconds behind her. I guess loosing about 1 minute to the leaders isn't bad. Results are here: http://www.stvgebenstorf.ch/100%20Jahre/100%20Jahr... I ran the "Frauen" category and Marc the "Aktive" | ||
| C • That seems like a pretty go... 2 | ||
| aquajogging 50:00 [1] | |
| Marc and I went aqua-jogging when we got home. We had the whole pool to our selves and it was a really nice atmosphere having only the lights under the water on. | ||
Saturday Mar 1 | ||
| indoor bike (hometrainer) 1:02:00 [1] | |
| Busy day and kind of a rest day. | ||