Training Archive: szurcherIn the 7 days ending 2008-01-06:
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| M | T | W | H | F | S | S | ||||||||||||||||
Sunday Jan 6 | ||
| skate skiing (TE 3.3) 1:27:39 [2] | |
| ahr:153 max:173 | ||
| Our last ski in Silvaplana and as a good-bye gift we were blessed with a wonderful blue sky! It was so nice to be in the sun again. Too bad all the new snow was pretty wet and tough to ski on. My arms got a workout and I felt pretty wiped out from this last week in general. Good way to end our vacation. | ||
Saturday Jan 5 | ||
| running (TE 2.8) 1:25:19 [2]13.5 km (6:19 / km) +230m 5:49 / km | |
| ahr:150 max:170 shoes: Inov-8 Mudrock 280 | ||
| It's been snowing here for days. The snow is getting really deep, which made running around the Silvaplana lake pretty challenging. I had a pair of Inov-8 socks on, which were absolutely awesome for running in deep snow! They kept my feet nice and warm! | ||
| stretching 10:00 [0] | |
| stretching as been key to keep my hip and knee from hurting | ||
| skate skiing (TE 3.7) 1:48:03 [2] | |
| ahr:162 max:179 | ||
| Skied towards St. Moritz via the lakes and then up into the Stazerwald to the restaurant. My hands got tired... funny huh. On my way out the weather was beautiful, the storm had calmed down, there was no wind, and I even saw some blue ski! (first time in 4 days) On my way back home the clouds came back in and the wind picked up again. I had a pretty tough head wind, but at least it wasn't so cold as the other days. Got dark on my way home, but it was no problem to ski on the tracks. | ||
Friday Jan 4 | ||
| running (TE 3.0) 1:10:04 [2]12.3 km (5:42 / km) +310m 5:04 / km | |
| ahr:153 max:171 shoes: Ice Bugs | ||
| Running before our strength training in St. Moritz. I ran in the Stazerwald and enjoyed being in these woods again. I am certainly looking forward to the O season again! | ||
| strength (TE 1.7) 1:00:00 [1] | |
| Our regular strength training without plyometrics in St. Moritz. | ||
Thursday Jan 3 | ||
| Note | |
| Lots of stretching and massage helped my illopsoas strain a lot. I also think that classic xc skiing is bad for it. I will try to go skating today and see how it feels. | ||
| skate skiing (TE 3.7) 2:02:45 [2] | |
| ahr:159 max:178 | ||
| Skate skiing to Sils from Silvaplana. I figured that trying to take a route that is mostly flat would be best for me groin. The trail along the Silvaplana lake is usually full of people, but since it's -10°c and a blizzard out, I thought there would be less people in general. I have to say, I was surprised by how many people were out walking or xc-skiing. On the trail toward Sils there is a some hill, what is really cute is that there are big pillows attached to the trees at the bottom of the hill on both sides. I guess it's to prevent people from hurting themselves and hopefully reduce the chances that if out of control that one would end up in the lake. I was almost tempted to try them out... :-)
I felt really great today and skating didn't irritate my groin pull, which is a huge relief. Also that the pain is substantially less than yesterday is a relief. I was kind of freaked out by it. | ||
| C • TE 3.7 ??? 11 | ||
| running (TE 2.4) 34:11 [1]6.3 km (5:26 / km) +100m 5:02 / km | |
| ahr:136 max:161 shoes: Ice Bugs | ||
| A short evening jog to see how my groin does. It felt fine. So strange yesterday I thought I was really seriously injured and today after lots of stretching and massage it feels fine. I am so happy that it turned out this way and I am going to be careful with it for the next few days anyway. | ||
| stretching 15:00 [0] | |
Wednesday Jan 2 | ||
| Note | |
| (rest day) | ||
| An unplanned rest day due to groin pain... hopefully it will feel better tomorrow. | ||
| stretching 15:00 [3] | |
Tuesday Jan 1 | ||
| classic xc skiing (TE 3.4) 1:10:56 [2] | |
| ahr:157 max:174 | ||
| Skiing up the Bever valley with Marc. Nice way to start the 2008 training year! Happy New Years everyone! | ||
| running drills and plyometrics 15:00 [2] | |
| Doing running drills in -15°C was an interesting experience. I had enough clothes on, so it worked fine, but my face and hands were cold. I did this on a snow trail that is really hard packed watching the sunset. | ||
| running (TE 3.0) 53:53 [2]9.4 km (5:44 / km) +280m 4:59 / km | |
| ahr:151 max:187 shoes: Ice Bugs | ||
| After doing the running drills I jogged around the woods in the dark. I didn't feel really energetic, and still felt the late lunch I ate. | ||
| Note | |
| 2007 Overview!
Training summary 2005 2006 2007 Running 149h 207h 180h O-ing 66h 100h 98h Strength 47h 43h 52h Total (with other activities included) 413h 449h 442h 2007 may not look like much progress on paper, and in some cases it also wasn't, but the numbers are maybe deceiving. Running hours are less than last year, but I have to consider that I lost 3.5 weeks of training due to my ankle injury. In this regard, I am happy to have almost trained as many orienteers hours as last year, especially since I took 6.5 weeks off of orienteering to let my ankle injury heal well. Strength training is on the raise, and will be significantly higher in 2008, since I have started a training program lead by Tom Bührer. I see now all the little strength deficits that probably lead to the many little injuries I have had throughout the year. I believe this strength training program is going to bring me a lot in the future. It's wasn't particularly a successful year in terms of injuries. Until the end of March everything was great. I think I was probably in the best shape of my life. Unfortunately I tore some ligaments in my left ankle on April 5th, the first training of a training camp with the Swiss National team. Such a shame. On a positive note, I was able to recover from the injury after two weeks on crutches and lots of physical therapy (and riding the indoor bike, ug!) to make a come back in June at the World cup in Finland. My qualification race for the first World cup race was probably one of my best sprints ever. The lack of speed work the two months beforehand were apparent in the 2nd half of the race and 30 seconds were missing to run in the A-final. Regardless of that "failure" the race was really good. I could pull through in the B-final and placed 10th giving me my highest WRE points up to that point in time. Even though I was able to get myself into shape for the competition season, my body lost some resilience and by the Fall season I started to have little aches and pains all over. I ended my season with a strong patellar tendonitis and took 3 weeks off of running and training all together (again!). After this training break I felt like I was starting from the beginning, but I think it was good for my motivation and also for my body to recover from a long season. Training wise you could say it wasn't the most successful, but when it came to performance I had the best year yet! The races in Finland (WC) including my race at Jukola, several races in Switzerland in the summer, World cup in Sweden, WOC, and selection races for the Swiss team for World Cup race in the Fall were all great improvements over the last few years. Some highlights! Swedish Ultralong Champs: 16.2km with 600m climb. I was in really good shape and felt great the whole way around. Navigation also went really well and I ended up 33rd out of 65 women. World cup in Norway: Even though the race wasn't actually good, I was really proud to have made the A-final based on my performance in Finland one week earlier. Swiss Selection Sprint race #2- Thun : 2'18" behind 2nd place. World cup Sweden, Long distance: 13.8km mass start race with loops. I was 36th after the 1st loop and 40th after the 2nd loop. Good start. The last loop was less good due to bad route choice, but I was still very happy with the result and my ability to run such a long race in difficult terrain. Ended up 53rd place out of 67 starters. WOC Sprint Qualifier: I finally made my first WOC A final. I am proud of this race because I managed to concur the huge mental mountain of distracting and unproductive thoughts I have had at other WOCs, I was able to focus on the process and run within my ability. I never really thought I could make the A-final in the sprint, but I did, which goes to show you should believe in yourself. WOC relay: Excited about the good result from last year I wanted to run a very good race. I was able to prepare myself for the race and it produced good results. I am learning how to prepare myself for big races. After the 2nd leg we were only 3 minutes out of a Top 10 place. That is possible in the future!! WOC Sprint final: I am happy not to have flipped out because I was nervous about being in the final. The preparation is working, I am learning and gaining experience for the future. Swiss Relay Champs: Getting 3rd and therefore winning my first medal at a Swiss Champs was an exciting moment! Middle distance qualification race for the WC for the Swiss team: I had a solid race, managed to beat two women on the Swiss team and was "only" 9 minutes behind Sime. Misfortunate races! World cup in Norway: I was too worried about the other runners in the race. After catching the first starter at the first control, I never really was able to concentrate fully on myself. Parts of the race were really good, but I made too many mistakes because I didn't trust myself. WOC Long distance quali: After qualifying for the A-final in the sprint, it was really hard for me to have the correct mindset for the race. I should have gotten up early and gone on a morning jog to prepare for the race. I basically blew the race because I wasn't running concentrated and focused on the process. By the end of the race I also started to give up a little, thinking I was way out of qualifying. If I had known that it would only be 17 seconds separating me from the final... Oh well you learn from your mistakes, and this taught me to never give up and to be positive during a race. You really never know how you are doing compared to the others until you are in the finish. World cup in Switzerland: This could have been one of my best results ever. The terrain was familiar to me, and I was in good enough shape to have done well. Even with the cold I had, I still could have performed much better than I did. I blew it again because of my lack of focus on myself. I didn't think about the orienteering, but rather on who ever started right behind me and when they would catch me. Talk about negative... I shouldn't assume that someone will catch me. The example from this race is that I took a "safe" but bad route choice from the 5th to the 6th control. I didn't want to take the logical route choice because I thought that the girl who started behind me would see me. Stupid. Ironically I was 1 minute faster than her at that point in the race. She caught me at number 6:-( Overall I can take one simple lesson from the races that didn't go well. Believe in yourself. In addition, I need to prepare myself and focus on the process not the outcome. I am looking forward to 2008. With a training camp in January (Lanzarote, mostly running), February (Sprain, O camp with the Swiss team), March (Riga + Finland with Marc), April (Uppsala, Tiomila), I will be ready for the competition season. First big event is in May, the European champs and first World cup races in Riga, Latvia and than WOC in the Czech Republic and the World cup at O-Ringen in July. August is still open, I might come to the US champs in Wyoming, but might instead go with the Swiss team to Trondheim. In the fall I will start a Masters degree in Performance Sports and Management and will take part in the World cup final here in Switzerland. I am motivated for the future and I can see many years of focused training and competition in orienteering ahead of me. That is one reason why I had decided to ground a fan club. More information is here: http://2thetopin2012.blogspot.com/ I want to thank everyone for their support over the last few year, especially Marc who is always there for me, Tom Hollowell for his advise and encouragement, Peter Gagarin because he pretty much keeps us on the US team in tact and Boris for the company on this journey. Happy New Years! | ||
Monday Dec 31 | ||
| classic xc skiing (TE 3.1) 1:10:52 [2] | |
| ahr:146 max:170 | ||
| burrrr it's cold here!
I don't know why, but I am always totally wiped out after the first night up here at altitude (1800 meters). I felt great yesterday while running, but this morning I felt like I was in a coma. | ||
| indoor bike (hometrainer) warm up/down 10:00 [1] | |
| warm up for strength training | ||
| strength 1:20:43 [2] | |
| A very good strength training at the weight room in St. Moritz with several other orienteers on the Swiss team who are in the Engadin for some training during the holidays. It's great that the Swiss team reserved a few hours two times this week and next for us to train. | ||