Training Archive: szurcherIn the 7 days ending 2007-10-07:
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| M | T | W | H | F | S | S | |||||||
Sunday Oct 7 | ||
| Event: 6. National Race / Schaffhausen | ||
| Note | |
| (sick) | ||
| My flue/cold was certainly not getting better, so I decided not to run the B-final. I am going to the Czech Republic next week for a training camp, and it was more important to me that I get healthy for the camp, than to run this race. Too bad though, because I could have had another shot at running well in the same woods with a very similar course. | ||
Saturday Oct 6 | ||
| running warm up/down 13:41 [1]2 km (6:50 / km) +18m 6:33 / km | |
| shoes: New Balance 825 | ||
| Morning jog to prepare for the World Cup race today. I also wanted to see how I felt, since this flue has officially hit me :-( I knew I would be ok to race, but was a little worried that it would effect me. Kat came along to test her cold, I think she made the right decision not to run. | ||
| running warm up/down 30:00 [2]5.8 km (5:10 / km) +90m 4:48 / km | |
| shoes: VJ Integrators (red/black)#2 | ||
| Warm up and cool down for the race.
I felt prepared for the race, too bad it turned out to be a hectic, rushed and unconsistant race. Blah. | ||
| Orienteering race 1:03:16 [5]7.3 km (8:40 / km) +260m 7:21 / km | |
| shoes: VJ Integrators (red/black)#2 | ||
| World cup Middle distance, Stein am Rhein, Switzerland
I prepared for this race like I did for my WOC races and was determined to run well. I am not sure what happened. I can not tell if my cold effected my ability to concentrate, because I always had to fight to keep my thoughts on the orienteering. I am certain that I was too worried about girls catching me from behind and kept thinking about them and not on my race. I think my worst mistakes were all due to some sort of distaction in the woods, the tv control, or another runner. On top of that I seem to be making bad route choices lately. I really really need to work on my route choice decision making. My head felt cloudy the whole way and I felt physically weak. The good news is that when I wasnīt making a mistake in teh control circle or a bad route choice my splits were in the top 35. I think running in the top 35 would have been realistic for my level right now. Too bad I screwed it up. I had 4 really bad splits, making for 8 minutes of mistakes. Ugg. Not my best day. Splits are here: http://www.solv.ch/cgi-bin/abfrage?type=rang&year=... Here is the postive aspect of my race: 7 splits out of 20 in the top 30, 13 splits in the top 35 show me that I am fast enough/good enough to run in the top 40 and qualify for the final. But I have to have a consist race with little mistakes. This is due-able. I can count the number of bad races (like this one) on one hand from this season. I am getting more consistant, but almost all of the races that went bad were in finals, so I need to learn how to race well in a final. Things I need to work on: -- not letting my thoughts drift to other runners or "how" I am doing during the race. -- I need to have a better picture of the terrain in my head when I look at the map, especially for route choices, but also of the control feature. -- learn to judge route choices better. -- I need to be more confident in my navigational skills and not take a route choice around to make it easier, but go too far out of the way and loose time anyway. | ||
| C • Very good positives!! 1 | ||
| Note | |
| On a very positive note, I didnīt feel my hamstring at all during the race. | ||
| C • you didn't feel it? 3 | ||
Friday Oct 5 | ||
| Note | |
| (sick) | ||
| Oh no! I am getting sick... what stupid bad timing. My head is pounding and I feel like a flue is about to hit me. Marc also woke up with the flue. So sad for our races this weekend. | ||
| C • use da floo! 3 | ||
Thursday Oct 4 | ||
| Note | |
| (rest day) | ||
| Was kind-of forced into a rest day today, but not really. I knew it was going to be a very long day of testing at work (7am to 7pm, none stop) but there would have been an opportunity to go for a morning jog at 5:30am or running after work, like yesterday. However, I figured it was good preparation for this weekend to take a rest day, and testing all day long takes a lot out of you, so it was also a good excuse to rest once I got home. Certainly no harm done. | ||
| C • National Race 1 | ||
| C • Best of luck! 2 | ||
Wednesday Oct 3 | ||
| running 29:45 [2]6 km (4:58 / km) +121m 4:30 / km | |
| ahr:143 | ||
| Running can be like medicine for the aches and pains of a long day. It felt great to get out and run! I was flying too. So nice to have that light, I could run forever, feeling. | ||
| strength 11:00 [2] | |
| PT exercises. | ||
Tuesday Oct 2 | ||
| running 16:50 [1]3 km (5:37 / km) +70m 5:01 / km | |
| Wake up jog (6:30 am) | ||
| running warm up/down 39:42 [2]7.3 km (5:26 / km) +100m 5:05 / km | |
| ahr:145 | ||
| Warm up, cool down and jogging between intervals. | ||
| running intervals 8:37 [4]2.4 km (3:35 / km) | |
| ahr:185 max:191 | ||
| 3 x 800 meters to get my legs moving again a little.
Times: 2.54, 2.52, 2.51 First one felt pretty easy, but it got harder after that. Had some massive lactic acid on the 3rd one. | ||
| C • you're fast! :) 5 | ||
| running drills and plyometrics 10:00 [3] | |
| ahr:151 | ||
| Running drills before the intervals. | ||
Monday Oct 1 | ||
| running 1:24:36 [2]15.7 km (5:23 / km) +357m 4:50 / km | |
| ahr:143 max:169 | ||
| Late run, because I got out of work kind of late. Had to use a headlamp at the end. Had really bad stomach cramps already before going running, they were annoying the whole way and hurts now too. Time for bed. | ||