Training Archive: szurcherIn the 31 days ending 2008-07-31:
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| 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 | T | W | H | ||||||||||||||||||||||||||||||||||||||||
Thursday Jul 31 | ||
| running 34:31 [2]6.3 km (5:29 / km) +90m 5:07 / km | |
| ahr:144 shoes: Saucony Tangent | ||
| An evening jog after re-packing all my stuff. Leaving for Denver tomorrow. yahoo! | ||
| C • Woo Hoo!!!!! 1 | ||
| strength 25:00 [2] | |
| watching sex and the city. | ||
Wednesday Jul 30 | ||
| running long 1:48:30 [3]14.3 km (7:35 / km) +900m 5:46 / km | |
| ahr:164 max:186 shoes: New Balance 825 | ||
| A longish run with Marc and Remo Fischer in the Jura mountains. We went up the Combe Grède canyon behind the Chasseral. We wanted to go all the way up the Chasseral, but it would have been a little too much for today. It was a beautiful tour and fun to try to keep up with Marc and a World class cross country skier... | ||
Tuesday Jul 29 | ||
| running 38:02 [2]7.2 km (5:17 / km) +90m 4:58 / km | |
| shoes: Brooks radius | ||
| After spend the whole day doing paperwork, emails, cleaning up and unpacking I was happy to get out the door. I felt stiff on my run, but it was good to get moving somehow anyway. | ||
| C • unpacking seems counter productive 7 | ||
| stretching 10:00 [0] | |
Monday Jul 28 | ||
| running 32:40 [2]6.3 km (5:11 / km) +80m 4:53 / km | |
| After taking several days off to recover from the middle distance disaster it felt so great to go running. Especially because Marc and I went together with the goal to end our run at the local outdoor pool. :-) | ||
| strength 18:00 [1] | |
| At the pool, before taking a dip, we did some core strength training. I haven't done this for a while. | ||
Thursday Jul 24 | ||
| running warm up/down 23:00 [2]4 km (5:45 / km) | |
| shoes: VJ Integrators (black/green) | ||
| Warm up for the middle distance race, no cool down. | ||
| Orienteering race 54:14 [5]*** 6.2 km (8:45 / km) +130m 7:55 / km | |
| spiked:9/14c shoes: VJ Integrators (black/green) | ||
| Very strange thing happened to me today. The first 20 minutes of my race went ok and then suddenly I bonked. I don't know if I was dehydrated or if I ran out of blood sugar but I basically couldn't run anymore. It started with an inability to read my map, I was still running at this point, but I would just run in a direction hoping I would find the control. Strange behavior. Then my vison started to close in on me and I started walking. This was on the steep downhill section of the course. My legs were too weak to run down. I went on auto-pilot to all the controls but I am not sure why. It was the strangest feeling. In the finish I started getting cold. It was a really hot day so that is strange. I guess that's a sign of dehydration though.
When I think back to the morning of this race I think I didn't drink enough water. The day before for the long race my stomach was really heavy before the race and I wanted to feel light for this fast middle distance race. I had my usual coffee but I probably didn't drink much else. Stupid. | ||
| C • Low energy 1 | ||
Wednesday Jul 23 | ||
| running warm up/down 30:00 [2]5 km (6:00 / km) | |
| A long way to the start and then some cool down afterwards. | ||
| Orienteering race 1:32:03 [5]***** 10.8 km (8:31 / km) +555m 6:47 / km | |
| spiked:23/25c shoes: Inov-8 Mudclaw 270 | ||
| Long distance- Paired starts.
Today's race was a paired start long distance with butterfly looping. I am not sure why we did this type of format. The paired starting seemed to serve no purpose other than to allow someone to follow someone else during the race. Our first 4 controls were the same. I started with Sabine Hauswirth (CH) and we ran together to the first control, I got there first only due to a better micro route in the last 40 seconds of a 10 minute leg. On our way up to the 2nd control I already saw the two pairs of starters that had started ahead of us. On my way to the 3rd control, Hillary and the Finnish women, Marika, she started with caught up with us. From the 1st to the 4th control we were above tree line in open yellow and you could see a line of 6-8 women ahead. On my way to number 4 I hardly looked at my map at all, there was a line of us running to it. What I did do is check which direction around the butterfly loop I was to go, since that is something you can mess up pretty easily. At the butterfly loop Sabine and Hillary had a different looping. I caught up with Kat and some other women. After the looping there was 1 common control with water and then a long leg to the next butterfly loops. At the water control I saw Alison and Viktoria, I didn't see Hillary, I thought she was ahead of me. The long leg was the central control of the next butterfly and I met up with Hillary there. I thought she had already run one loop because I assumed she had gotten ahead of me. This turned out not to be the case and we had the same forking for the rest of the race after that and from this point on the in course we were together. We collected people along the way (like Marika and Sabine as well later on). I was doing a lot of work for the group. Actually basically from the 4th control on I was working hard, navigating really well and helping a lot of runners out. The only real bummer of my race was a stupid mistake to number 22. I ran the leg really well, choosing a fast and easy route choice and getting to a really solid attackpoint on a bland hillside. Unfortunately from that attackpoint there were about 20,000 other runners going up to a control very close to ours. I was stupid and went up the well beaten path, with some WC runners in tow to the wrong control. Then I thought we were too high since I was running hard up the hill and it felt hard, I thought I went to far up, and went down and to the left. The control was just a little further up and to the right. I looped around, recognized a contour feature and went up to the control. I think I lost 2 minutes there. The leg after this was across the ski slope and then after that steep down the ski slope to the last few controls. At that point it was Sabine, Marika, Hillary and Fanni from Hungary who caught up to us on our mistake. Sabine and Fanni were pushing the pace and I told Hillary to go for it if she had the energy, since I thought that she might not do so since she spend most of the race with me and didn't feel it would be right to do so. She told me afterwards she didn't have the energy to go with them. I had some energy left and went with them finishing just behind Fanni and Sabine and ahead of Marika and Hillary. I was really proud of myself in the finish. Granted Hillary caught me in the beginning, but I did a lot of good orienteering during the race in this difficult terrain. I had fun in the process and felt good physically. | ||
Tuesday Jul 22 | ||
| Orienteering 44:20 [2]4 km (11:05 / km) | |
| We arrived last night really late, but since the World Cup Sprint isn't until this afternoon we could get out on a map and check out the terrain. It was amazing out there. I love this type of terrain and I LOVE being over tree-line. | ||
| running warm up/down 30:00 [2]5.5 km (5:27 / km) | |
| shoes: Inov-8 Mudclaw 270 | ||
| Warm up and cool down for the World Cup Sprint. | ||
| Orienteering 17:28 [5]*** 2.6 km (6:43 / km) +85m 5:46 / km | |
| max:201 spiked:16/16c shoes: Inov-8 Mudclaw 270 | ||
| This was so much fun! It was a totally different type of sprint than I am used to and I really enjoyed the change of terrain and location. I think I was in a negative spiral at WOC and couldn't get out of it on my own, but changing location helped and I had a good race.
It was an interesting experience to run this race. Basically we were up high on a open ski slope at the pre-start. You could hear the announcer very clearly up there and you could look down on the loads of people spectating at the finnish. Of course, since we didn't know what the course or the map was like, we also didn't know that the first 7 controls was the big show for the spectators. They could watch our every move through this first 1/2 of the course. Once I was in the finnish and looked up at the ski slope I realized how well you could watch the runners. I am glad I didn't realize that during the race. It was also tricky to block out the speaker during your race, of course you might listen to him a little, but you can't let it distract you. For some reason right from the start I just got into the groove of racing and orienteering like usual. Exactly this wasn't happening at WOC. It felt so good to run normally and being in my race mode. I didn't make any mistakes, although I loose 30 seconds to Hillary on the long leg down the ski slope. This could be because I am not a great downhill runner, but also it was a tricky control and maybe I took it a little too carefully. All in all, I was really happy with this race and more so relieved to finally run well again. | ||
Monday Jul 21 | ||
| Event: Oringen 2008 | ||
| Note | |
| (rest day) | ||
| Rest day and travel day from the Czech Republic to Sweden for O-Ringen and the World Cup races. | ||
Sunday Jul 20 | ||
| running warm up/down 45:00 [2]8.7 km (5:10 / km) | |
| ahr:155 shoes: VJ Integrators (black/green) | ||
| Warm up and cool down for the WOC relay | ||
| Orienteering 58:57 [5]*** 5.9 km (9:59 / km) +300m 7:58 / km | |
| max:194 spiked:12/17c shoes: VJ Integrators (black/green) | ||
| WOC Relay
Not a good race again. This time my beginning was bad and I got better at the end. Just haven't found my self confidence and ran too tentative, not trusting myself. Now 24 hours later I am sitting in Arlanda, Sweden feeling oddly distant to a week that couldn't have gone much worse, hoping the next few races here at the World Cup will give me back that sense of security in my ability again. I need to do a ctrl-alt-del and reboot to my normal self. It's hard however to keep racing, we have had a tough schedule WOC and with today as a travel day, there isn't much room for recovery. I am also curious to see how I feel physically in the next few days. I hope the terrain is tough enough technically that having tired legs won't matter too much. Sam twisted her ankle pretty badly during the race yesterday. She was able to keep running on it and ran hard on it for 15 minutes. After she stopped the pain became very apparent and it started to swell. Last night she was just hobbling around, not being able to put her whole weight on it. Running the world cup races may be questionable at this point. Too bad! | ||
| running 20:00 [1]3.5 km (5:43 / km) | |
| morning jog before the relay! | ||
Saturday Jul 19 | ||
| running 32:17 [2]6.2 km (5:12 / km) | |
| ahr:147 max:161 | ||
| Relaxed jog after the Long distance final. | ||
Friday Jul 18 | ||
| Orienteering 35:00 [1]3.4 km (10:18 / km) +145m 8:29 / km | |
| shoes: Inov-8 Mudclaw 270 | ||
| Model event for the relay. Sam, Hillary and I went out together and we had a lot of fun. It was good to go out and have fun. The woods were really nice too and pretty steep. Steep is good, I hope the relay is steep. | ||
| C • Glad you jogged it together! 3 | ||
Thursday Jul 17 | ||
| Orienteering warm up/down 25:00 [2]2 km (12:30 / km) | |
| ahr:138 shoes: VJ Integrators (black/green) | ||
| Warming up for the middle distance qualification on the warm-up map. | ||
| running warm up/down 10:00 [2]1.8 km (5:33 / km) | |
| ...still warming up, but on trails and doing some strides etc. | ||
| Orienteering 37:55 [5]***** 3.9 km (9:43 / km) +110m 8:31 / km | |
| ahr:184 max:198 spiked:12/16c shoes: VJ Integrators (black/green) | ||
| Middle distance qualification
I've been sitting in front of this screen trying to figure out what to say about this race for a while. I don't want to be dramatic, so I guess I will just say that I had a bad race, made too many mistakes, had no flow. I had a foggy nervous mind when I woke up and never really got out of it. Ironically, like in the sprint and long I had a very good start to the race ( I must being doing something right 30 seconds before my race), but it fell apart after that. I didn't take enough time at the control to orienteering well to the next one in 4 cases. The other legs went well though. But those 4 controls cost me about 6 minute! Yikes, that's really bad. This WOC has been a disappointment, but at least I know what I need to work on to do better. | ||
| C • Disappontment 4 | ||
Wednesday Jul 16 | ||
| Note | |
| (rest day) | ||
| Planned rest day. Middle distance tomorrow. | ||
Tuesday Jul 15 | ||
| running warm up/down 26:20 [2]4.8 km (5:29 / km) | |
| shoes: VJ Integrators (black/green) | ||
| Somewhat shortish warm up for the long distance qualification race. | ||
| Orienteering long 59:30 [5]**** 7.1 km (8:23 / km) +230m 7:13 / km | |
| ahr:183 max:196 spiked:14/15c shoes: VJ Integrators (black/green) | ||
| Long distance qualification race
I ran a good solid race until close to the end. I blew it all on one control. What bugs me the most is that I looked ahead on the long leg and saw that there were 3 tricky control at the end and prepared myself to slow down and go in carefully. I succeeded for the 1st control and slowed way down on my way to the 2nd tricky control trying my best to spike it. I read everything along the way and came to a control. It wasn't mind, I was really surprized that it wasn't mine and checked the code a few times before trying to relocate. Unfortunately I relocated wrong and lost even more time. I then decided to bail out and on my way bailing I figured out where I was and got to the control. Lost 4 minute on that control. That was my spot in the final gone :-( What I am most frustrated about is that I had a good race and even with my 4 minute mistake I was *only* 25% behind the leader. This would normally get into the final (I think). It was a tight race in all the heats though, especially in Sam's heat, where 15th place was only 6.50 behind the leader. Sam had a really good time (17% behind the leader) but it was just wicked fast in her heat. Looking back at my % behind the leader and placement in the Long distance qualification race looks like this: 2003: 48.6% 25th place 2004: 73% 21th place 2005: 29.9% 16th 2006: skipped a control 2007: 33.3% 16th place 2008: 25.5% 18th place | ||
| C • %behind 2 | ||
| running 20:00 [1]3.5 km (5:43 / km) | |
| morning jog before long quali | ||
Monday Jul 14 | ||
| Orienteering 44:41 [2]*** 5 km (8:56 / km) +200m 7:27 / km | |
| ahr:159 max:175 spiked:9/9c shoes: Inov-8 Mudclaw 270 | ||
| Model event for the long distance qualifier.
I truely enjoyed myself in the woods today, the mapping was so much better than any of the training we've done and all the control location were actual features on the map. I felt relaxed and in control. Tomorrow should be good, I think I have all the jitters out. | ||
| C • Jitters Begone!!!! 3 | ||
Sunday Jul 13 | ||
| running (morning jog) 20:00 [1]3.8 km (5:16 / km) | |
| Got the hard part over with already... that is trying to sleep... now I feel really pretty good. Run was good and I feel surprisingly relaxed. Looking forward to the races today and ready to go! | ||
| running warm up/down 36:00 [1]6.8 km (5:18 / km) | |
| ahr:148 shoes: Inov-8 Roclite 285 | ||
| Warm up (with warm-up map) and cool down for the Sprint qualification race. | ||
| Orienteering 13:30 [5]*** 2.5 km (5:24 / km) +10m 5:18 / km | |
| ahr:183 max:199 spiked:12/14c shoes: Inov-8 Roclite 285 | ||
| Ugg. I can't believe that this happened. I skipped a control today. I am very disappointed in myself and frustrated that it happened at WOC. The controls were in a straight line and I must have read from 10 in stead of 9. I noticed that the map didn't match up, but I could see far ahead of me a feature on my way to 11 and just ran towards that. I ran about two steps length away from number 10, which I skipped. So stupid.
It's only very little consolation, but at least my splits confirm that my race speed was "good enough" for the final, actually most splits were around 10th place. I did however make a big mistake at the end, loosing my nerves when I got close to the finnish area. I lost about 1 minute on that mistake! (I get flustered when there are spectators and I hear the finish, I wish I would get used to that) and I wouldn't have made the final anyway. 2 x ugg. Despite what I felt was a good mental preparation, did I break under the pressure? Why it is so much harder to run a "normal" race at WOC? I have two more qualification races to focus on and I am trying to get over this and move on. I still have my chances to run in a final and I want to make the most of it. It still hurts though. | ||
| C • Kopf hoch! 5 | ||
Saturday Jul 12 | ||
| Orienteering 21:27 [2]3 km (7:09 / km) | |
| Sprint model event. I am really excited about tomorrow! | ||
Friday Jul 11 | ||
| Note | |
| (rest day) | ||
| Planned rest day. Went out with the team to watch the relay training I set. There will be a posting soon with maps and pictures on the US team blog: http://usa-orienteering.blogspot.com/ | ||
Thursday Jul 10 | ||
| Event: WOC 2008 | ||
| running warm up/down 30:00 [2]5 km (6:00 / km) | |
| Warming up and cooling down with the girls and Eric for our sprint training in Brno. | ||
| Orienteering 21:42 | |
| ahr:172 max:185 spiked:11/12c | ||
| Sprint training in Brno. This was a really good preparation for the sprint final on Sunday, hope I get to run the final. I didn't do the whole sprint at race speed, but rather did 2 controls fast, 2 controls easy. It was tons of fun running through the crowed old town of Brno. The locals got into it, Cristina started last and when she came through the locals were showing her where she should go. One of the control locations was in the middle of a market type shopping area and I went into it and all the way to the control, despite it being a shopping center. The women manning the stands were laughing and thought it was funny to have people jogging through. It's a nice feeling when people get excited about runners coming through strange parts of town, instead of getting grumpy. | ||
| C • Good luck Sandra! 4 | ||
Wednesday Jul 9 | ||
| running warm up/down 20:00 [2]3.2 km (6:15 / km) | |
| shoes: VJ Integrators (black/green) | ||
| Warming up for my middle race simulation training. | ||
| Orienteering 53:24 | |
| spiked:14/16c shoes: VJ Integrators (black/green) | ||
| A middle "race" on the Rasnik map, I was the only person running fast, so you can't call it a race. But I wanted to do some orienteering at race pace and it felt really good to do so. I am so much more concentrated when I am running fast. I was having a great day physically, ran up all the uphills, even pushing it on the climb. It was fun to feel that good. Technically I was doing ok except on the one really tricky leg. I made exactly the type of mistake I thought you could make when setting that leg. I didn't believe that I was where I actually was and took a long time to correct. Instead of acting quickly and only loosing a few minutes I was stubborn and lost 6 minutes on that control! Ugg. So stupid. But at least I learned that the "over the hill and down to a vague rock in the middle of a large slope" type of control is difficult and deserves enough attention to get it right. I also learned that it's better to bail down to the trail, find your location and run up the the control then traversing along a slope, not knowing if you're too high, too low, too far to the right, or to the left.
Other than the massive reduction in my speed due to the one mistake, I felt like I was running at a decent speed and I had a lot of run "racing". | ||
| C • Exactly like Pennsylvania... 3 | ||
Tuesday Jul 8 | ||
| running warm up/down 9:02 [1]1.6 km (5:39 / km) | |
| shoes: Inov-8 Mudclaw 270 | ||
| warming up with Sam. | ||
| Orienteering 58:00 [2]*** 5.5 km (10:33 / km) +200m 8:55 / km | |
| spiked:4/5c shoes: Inov-8 Mudclaw 270 | ||
| Again some long distance relevant terrain today. Leif set a course using the control locations of the Swedish selection races for WOC. There were some route choices, so Sam and I went out together and took different routes to the controls to compare. We spend a lot of time talking at each control before continuing, which meant we weren't really getting anywhere. We ended up cutting the course short because otherwise the training would have been too long.
Nice to see another type of forrest today. The yellow and yellow with slashed green is really bad and worth it to avoid. The white woods can be open and super fast or full of fallen trees. Difficult to know based on the mapping. I hope the WOC maps will map to logged areas. | ||
Monday Jul 7 | ||
| running warm up/down 10:00 [2]1.8 km (5:33 / km) | |
| Warm up for the first O training in Czech. | ||
| Orienteering 52:30 [3]**** 5.8 km (9:03 / km) +120m 8:12 / km | |
| spiked:9/10c shoes: Inov-8 Mudclaw 270 | ||
| Long distance relevant terrain on a map that is just next to the Long final and relay. There is tons of detail on the map, so much that you have to simplify a lot when reading it. I learned that the dark green can be tricky and it's important to know where you are going in from.
I really like the terrain though. | ||
Saturday Jul 5 | ||
| running 43:24 | |
| Ran up to the track and did some track drills and then 4 x 200 meters (37", 35", 37", 35"). Legs felt heavy on the run up to the track, but after the track drills they felt really good, and I felt good on the 200 meter strides too. Jogged back home another way. | ||
| C • Quite an improvement! 2 | ||
| running drills and plyometrics 15:00 [3] | |
Friday Jul 4 | ||
| running 41:53 [2]7.5 km (5:35 / km) +90m 5:16 / km | |
| ahr:140 max:160 | ||
| Just jogging around on a "usual" loop of mine, I was a bit faster than normal, so I ran around our block when I got back to the house. Felt good. | ||
| C • Happy 4th of July! 3 | ||
Wednesday Jul 2 | ||
| running 56:40 | |
| Running includes warm-up, time between intervals and the cool down. | ||
| running intervals 5:15 [5]1.6 km (3:17 / km) | |
| 4 x 400 meters with 2 minutes rest. My legs felt heavy from yesterday and it felt harder than usual. Not incredibly motivating...
timer were: 81, 79, 78, 77 | ||
| running intervals 5:00 [5]1.4 km (3:34 / km) | |
| After the 4 x 400m I jogging around for 5 minutes and then did 10 x (30 sec hard, 30 sec easy) on the fields and grass up near the track. The 5 minutes worth of 30 sec easy time is included in the warm-up/cool down logged. I actually felt better running these strides than the 400 meters. | ||
| C • Isn't this the time when yo... 4 | ||
| running drills and plyometrics 10:00 [3] | |
Tuesday Jul 1 | ||
| hiking 1:21:38 [1]5.5 km (14:51 / km) +820m 8:30 / km | |
| Hiking with Eric in the Berner Oberland. We got out at the Holenstein gonola midstation and hiked up the to Männlichen. Then once up there we ran over to the Kleine Scheidegg (logged as running separately), then hiked up to the Eigergletscher. From there we ran on the Eigertrain to the Alpiglen train station where I took the train down the last 400 meters of descent back to the car (I didn't want sore muscles from running downhill).
It was a really awesome hike/run with beautiful weather and scenery. Eric and Pavi, you guys did this loop with my mom in 2003. Do you remember? | ||
| C • Yep! 6 | ||
| running 1:06:38 [1]10.2 km (6:32 / km) +80m 6:17 / km | |
| The running part of our outing! :-)
Here a link to where we went: http://www.gmap-pedometer.com/?r=2039502 | ||