Training Archive: szurcher

Note

Swiss Relay champs today

This is how it went :-)
http://www.new.facebook.com/home.php#/photo.php?pi...

I am too tired to log the race, will do so tomorrow!

C • Cool! 6

running warm up/down 31:00 [1] 5.3 km (5:51 / km)
ahr:160 shoes: VJ supra (yellow)

Felt a little better in the morning, didn't have stomach cramps anymore and I was able to eat breakfast, so running seemed possible (Swiss Relay champs today!). Called my team members to see if I could switch from running the 1st leg to the 2nd leg, which worked out, although Valerie really doesn't like to run the first leg. But it worked out better this way, I think. I was able to run at my tempo, feeling very weak and not worry about the stress and pressure of a mass start.

Orienteering race 1:00:46 [5] 6.3 km (9:39 / km) +370m 7:27 / km
ahr:183 max:193 17c shoes: VJ supra (yellow)

The race took part on the map Tesserete, which is just such a nice map! I had been looking forward to running this for a while now... I told myself that I just had to do as well as I could with my body feeling the way it did and not try to force anything. I concentrated on my O concept and the race was a success.

I made one small 30 second hesitation mistake and took a slower route choice on the long leg. I saw the better option, but though it wasn't better because it was on a small trail instead of a big path/road, but it would have been 35 meters less climb, which at that point in the race would have been nice. Nevertheless, I was very happy with my technical race.

Physically I felt like crap, but it ends up I was running faster than most of the girls on the 2nd leg. Valerie on the first leg was unhappy with her race and came back 8th, 10 minutes down and 8 minute down on 2nd place. I almost made up those 8 minute on the 2nd leg, passing 4 teams and coming in very close to 2nd and 3rd place (just a few seconds ahead). The winning team 2nd leg runner ran the same time as I did and was therefore way ahead of 2nd at this point. It's too bad that we didn't have a better time on the first leg, because I could have come in with the leaders and it would have been more of a fight for 1st place. But, it was great that our last leg runner, Annette, was able to catch up to 2nd place very quickly and build a lead. Winning a silver medal is great, but it's an even more awesome because I know my run greatly contributed to it even being possible. Yeah! :-)

Gotta love it when half the Swiss team is in Finland ;-)

Note
(sick)

Woke up feeling fine, but sometime during the drive to the Tessin my stomach started to cramp up. I was in horrible pain, couldn't eat anything and had a strong headache. I decided not to run the sprint, basically all I wanted to do is sleep, so I stayed at my uncle's house and slept while the others went to go run a very cool sprint. It's such a bummer that I missed that sprint, especially when you drive 4.5 hours to get there. Uggg!

running intervals 1:09:28 12 km (5:47 / km) +255m 5:14 / km
ahr:147 max:181 shoes: Brooks axiom

Interval for the last time this week, yeah! I'm surprised no one has said anything about this week in my log. Either you all think I'm crazy or your indifferent to how I train or there is a strong trust in my training decisions, but I expected some sort of reaction ;-) I've been doing a VO2max block, with 6 interval training sessions in the last 5 days and now this weekend 2 races.

These intervals didn't go that well today. My hamstrings got tight on Tuesday from the sprinting and they are this only thing that hasn't recovered since then, all my other sore muscles have gone away during the course of the week. So one spot on my left hamstring was hurting and restricting my stride, making it hard for me to run fast enough to get my heart rate up high enough (which is probably suppressed by the tough week of training anyway).

Did 2 x 6 x 1 minute fast / 30sec rest and 4 minute rest between sets. It was supposed to do 3 sets, but I don't want to injure myself.

Sprint race tomorrow and relay champs on Sunday. Should be fun! Yeah, orienteering :-)

C • Trust. 3

running intervals 1:17:17 14 km (5:31 / km) +80m 5:22 / km
max:186 shoes: Mizuno Wave Musha

Warm up = 27 minutes, wanted to get a good warm up since I was feeling stiff from sitting all day.

Intervals:
10x 30 seconds sprint with 30 sec jogging recovery
20 x 15 sec sprint with 15 sec jogging recovery
10 x 30 sec sprint with 30 sec jogging recovery

5 minutes jogging between sets and 10 minutes cool down at the end.

Lindsay Mitchell my best friend from high school who came to visit me this last weekend told me about some famous runner dude who talked about his training and said that at the end of an interval workout if someone would have pointed a gun at his head and told him to run another one he would have said "shoot me". That's how I felt today. But that is good, that's the why it's supposed to be.

Incredibly, my cardiovascular system is doing fine, it's just my muscles that are tightening up.

indoor bike (hometrainer) intervals 1:10:00

Day off of running. Did 4 x 4min intervals again. Felt hard for my legs but had trouble getting my heart rate up high enough.

strength 10:00 [1]

Wanted to do some good core strength exercises, but my sides and stomach are too sore from sprinting yesterday...

C • sore core 2

stretching 10:00 [0]

running intervals 25:00 4.5 km (5:33 / km)
shoes: Brooks axiom

In class today, we had to run 3000 meters in a relay of 4 people. It was part of our coaching event where we are supposed to implemented the coaching tools that we learned in class. We split it up to switch off every 150 meters (we were running on a 300m track). So I ran 5 x 150 meters all out. This was really tough, but we ran the 3km in 8 minutes so that is kind of cool.

Everyone in the class thought I would be wicked strong, but I am not much faster than most other athletes (everyone in our class is either a former elite athlete or still training) on such a short distance. Especially when you have guys who play soccer, hockey or floor hockey. I had no chance :-(

running intervals 1:09:30 12.5 km (5:34 / km) +90m 5:22 / km
max:186 shoes: Mizuno Rider 12

Intervals on a new discovered path (loop) that is perfect for these types of intervals. It's long enough to run 3 minutes hard and still have some trail left to do the recovery back to the start of the next interval.

Did 6 x 3 minutes with 1.5 min rest. Felt surprisingly good (running about 800 meters), especially surprised because my legs kind of cramped up after the sprinting this morning and I was fighting with really tight hamstrings and hips. Interestingly, if I focused on contracting my lower abdominal muscles my hamstrings hurt less while running hard. I tried to do this as much as I could, it was a good exercise on focusing on something.

Today (Wednesday) I have sore muscles all over. My hamstrings, hips and calves as well as my stomach muscles and the muscles around my ribs as well. This is going to be an interesting week.

C • Sore muscles are to be expe... 2

running intervals 1:08:48 12 km (5:44 / km) +220m 5:15 / km
ahr:159 max:190 shoes: Brooks axiom

After a morning of studying and some time with my mom unpacking and setting up the apartment some more, my brother and I went for a run. We did a longer warm-up until we were up on the hill in our woods where you can do intervals on fairly flat trails. We did 4x4min with 4 minutes break. Supposed to be at 95% of max HR. Christoph had his GPS watch with him, so he could tell me that I was running at a 3:45/km pace during the intervals, which made me happy. That is a pretty good pace for trail running. Yupee:-)