Sunday Nov 25 |
 | running warm up/down 35:00 [2]6.2 km (5:39 / km) +90m 5:16 / km | |
| shoes: New Balance 825 |
| Running over to the Finnenbahn to do my threshold run and then a little longer route on the way home. |
| running tempo 22:40 [4]5 km (4:32 / km) +80m 4:12 / km | |
| shoes: New Balance 825 |
| I decided to go over to the Finnenbahn to run a 5km at a threshold pace. I felt surprisingly good considering that my legs are pretty dead from this week of training. The Finnenbahn is pretty soft and has wood chips for about 1/2 of the loop, so it's not particularly fast, but not bad either. A small hill in the loop as well. I will try to do this again in 3 to 4 weeks to see if I am getting faster. |
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| C • Great week of training! 3 |
Saturday Nov 24 |
| Orienteering 1:40:00 [1]7 km (14:17 / km) +300m 11:46 / km | |
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| Went to a local orienteering training with a friend from work. She had only been orienteering once before in middle school, but is a really good runner. She decided she would rather run with me on the longer course, and I could explain along the way instead of doing a pretty short course only on trails alone. We looked at a lot of the features on the map along the way and I alway explained what I was thinking and reading on the map. We stopped at every control and discussed how to go to the next one. She also lead for some of the legs. She learned very quickly, but we were out there for a while anyway. It was a lot of fun. |
Friday Nov 23 |
| running 52:00 [2]8.8 km (5:55 / km) +193m 5:20 / km | |
| shoes: Asic Nimbus |
| Legs felt really heavy and tired. Pretty crappy weather too, errr. |
| stretching 3:00 [0] | |
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| indoor bike (hometrainer) warm up/down 10:00 [1] | |
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| Warming up for exercises the PT showed me. |
| strength 35:00 [2] | |
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| Oh man! more strength... I am not going to be able to walk tomorrow. Kind of bad planning, since I forgot that my PT was showing me some exercises today (and made me do 2 sets of 15 reps) and I did the full program last night. OH well, it's the beginning of the training season, building some strength is probably a good idea. |
| Note | |
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| I am assuming the heavy legs while running is from the new strength training program and from the jumps. I am not worried about it. I will get used to this training and hopefully in the end be faster and stronger, or at least less injured. |
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| C • Don't worry! 1 |
Thursday Nov 22 |
| running drills and plyometrics 30:00 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| Doing the TB training with Marc here in Magglingen in End der Welt. This is the running drills and jump section of the training. I decided to separate this from the strength part of the training, since this is much more dynamic. |
| strength 1:00:00 [2] | |
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| And this is the strength part of the TB training. I noticed that my legs are tired from the last few days of training, with this new strength training program and some added volume I'm not surprised that I am getting tired, but that's good too. |
Wednesday Nov 21 |
| aquajogging 50:00 [1] | |
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| In the pool by 6am is just not my thing, but I want to do this once a week... thank god Marc came along, that made it much nicer. |
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| C • wow 2 |
| running 1:01:02 [2]11.3 km (5:24 / km) +240m 4:53 / km | |
| ahr:148 max:169 |
| It's warmed up a lot and has been raining, so all the snow is basically gone :-( short lived. Felt good running and my blisters weren't too bad. I may even get used to running in the dark. |
| strength 18:00 [1] | |
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| Some core strength exercises after my run. |
| stretching 10:00 [1] | |
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| I need to be stretching my quads a lot to help get rid of this knee problem. |
Tuesday Nov 20 |
| running warm up/down 37:00 [2]7.3 km (5:04 / km) +80m 4:48 / km | |
| ahr:156 shoes: Asics 1090 |
| Tuesday Interval group.
The warm-up was fast as usual, since a bunch of guys are running at the front of the group. I was chatting with Sime so I had to keep up with her and therefore also ran a little faster than what a warm-up pace would be for me. Oh well.
This time also includes jogging between intervals and the cool down. |
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| C • Name dropping ;) 1 |
| running intervals 22:47 [5]5.5 km (4:09 / km) +40m 4:00 / km | |
| ahr:183 max:191 shoes: Asics 1090 |
| The first interval session after a training break is always hell. This was no exception. We did 3 x 2km, my goal was to run them in 8 minutes. I was unsuccessful. I couldn't hold the pace I wanted to and always got slower. yikes. Plus I developed blisters on the arch of my feet during the intervals (on both of them!) and just couldn't do the whole last 2km, plus I was running even slower than the 2nd 2km interval (the first interval was the fastest) and felt like it wasn't going to help me to push through.
I guess I just have to start from where I am at and not complain. |
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| C • intervals 10 |
| indoor bike (hometrainer) 1:03:00 [2] | |
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| Biking instead of running because of my stupid blisters. |
Monday Nov 19 |
| strength 1:00:00 [3] | |
| shoes: Asics DSTrainers (white/blue) |
| My first Monday morning TB strength training. This is good stuff and is going to make me sooooo strong :-)
We started off with about 15 minutes of core strength and jump rope (after ever 3rd core strength exercise). Then we did about 15 minutes of track drills and coordination exercises without emphasis on explosive jumping. After that about 15 minutes of plyo-exercises, not too many jumps but explosive and hard. The rest of the training was strength exercises with weights, always with some strides in between sets.
Very good training, I am totally going to feel it tomorrow. Looking forward to doing this every week. I think it will bring a lot of variety into my training and it's nice to go to Bern once in a while. Plus once everyone comes back from the respective trips, there will be a great group to train with, including Simone Niggli, Lea Müller, Seline Stalder, Marc and a few others there. Always nice to train with people. |
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| C • That sounds awesome! Train... 2 |
| running drills and plyometrics 27:45 [3] | |
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| This part of the TB strength training that included lots of drills and some jumps too. |
| indoor bike (hometrainer) 1:25:46 [1] | |
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| Long bike ride instead of running. Had a really bad stomach ache this afternoon and also wanted to give my knee a break, since it hurt during the jumps this morning. |