Training Archive: szurcher

running 1:34:40 14.16 km (6:41 / km) +300m 6:03 / km
ahr:140 max:164 shoes: Brooks Ghost

A lovely long-jog this evening. I really enjoyed this, it was one of those runs that just happened on it's own, like I didn't have to put any energy into running. I guess it was just so peaceful in the snow filled forest after a day of babysitting 6 kids :-) Marc's mom and I took care of the 6 grandchildren while the parents, grandpa and Marc went xc skiing. Kathy and I had fun, but I certainly enjoyed the peace of the forest afterwards. It got dark while I was running, but with all the snow, it wasn't a problem. The woods are getting icy though, which is too bad.

running 16:10 2.21 km (7:19 / km)
ahr:145 max:158 shoes: Mizuno Wave Elixir 4

Warming-up for the CEP Cross Country race I took part in today.

running race 17:08 4 km (4:17 / km) +20m 4:11 / km vdot: 45.3
ahr:181 max:186

Cross country race on a big field with a few inches of snow and some ice. There were some little ups and downs, which was good, made the course interesting.

I felt strong and could push hard even though my muscle were very stiff and tight from yesterday. We probably didn't have the best preparation for this race, but it's February and it's ok to have a life.

C • Good job :-)) Bravo! 2

running warm up/down 10:00 [2] 2 km (5:00 / km)
shoes: Mizuno Wave Elixir 4

More of the warm-up. I didn't always have my watch on, while I was warming up. Too much to do, coaching our juniors, cheering for them during the race and warming up at the same time.

C • How did you manage to post pictures now?? 1

running warm up/down 24:54 4 km (6:14 / km)
ahr:144 max:163 shoes: Mizuno Wave Elixir 4

Cooling down and cheering for Marc during his race and taking pictures... it was tough:-)

running drills and plyometrics 20:00 [3]

Strength training at the CEP weight room, not ideal for jumps, but I got a few in anyway:-)

Much better day today.

C • much better day 3

strength 1:00:00 [1]

Normal strength program.

skate skiing 2:05:03
ahr:159 max:175

Skate skiing in Prés d'Orvin, the evening ahead entailed skiing up to a cabin ,which is only accessible with skis or snowshoes and eating fondue with friends. Actually it was a good-bye party for a friend of mine (and my physio) who is going to Australia for a year to get her Masters in Physical therapy.

Marc and I got there early and skied for 45 minute first before they came. Then it turns out, that everyone was driving the big climb up (which is possible) but Marc and I skied it. After that it's still a long way to the cabin. It got dark in the end and I started to bonk, so not seeing the ground became frustrating. I kept stumbling on the not so well groomed track and I felt like I wasn't moving forward. Marc got the headlamp out of the pack for me, which helped a lot, but by then my energy level was 0. So I struggled for the last 20 minutes, my arms burned after about 5 strides, and I had to keep taking breaks. Ugg. But for the most part and wonderful ski.

skate skiing 30:00 [2]

After a lovely evening, we had to ski back home:-) Not all of it was downhill and I had to take my down jacket off for the 2km uphill ski over the pass. Otherwise, I was nice and toasty in my jacket for all the downhills. Nice not to be cold while skiing. That's usually not the case.

strength 20:00 [1]

20 min of core strength before lunch. I am totally beat, feel like crap. Don't know why, feeling really frustrated about it too.

C • some days 2

skate skiing 1:01:36
ahr:154 max:172

XC skiing on a very chilly day. I guess because of the fog, it was very humid and the cold just seeped into my bones. This was fun though, because my mom came to Neuchatel and we went skiing together. Afterwards, Christoph came by and we all made sushi together (Christoph being the master Chef of course) to celebrate my mom's birthday. Yummy food + good company = fun :-)

C • Awesome! 1

running intervals 1:11:34 13.1 km (5:28 / km) +65m 5:20 / km
ahr:158 max:183 shoes: Brooks Ghost

Spend the morning actually writing, so that was a success and I decided to save my energy for a good interval workout, instead of tryining to get two trainings in today. I have such sore legs from yesterday's strength training that I had to be a little conservative. But the good news is that my stupid muscle bruise is almost gone! Yuppee!

I went with Marc and his running partner Christoph Stauffer to do intervals. I was worried that the warm-up would already be an interval for me, since this is a guy who has run a 1/2 marathon in 1h08min and a marathon in 2h30. But, they were chatting, so they were actually running pretty slow.

For intervals we did a latter: 2min (1'R), 5min (2min), 10min (3min) 3min (2min) 2min. I ran everything hard, but the ground started to get slippery, because it was snowing while we did this workout. So, it became harder and harder to really push off well. I was still fairly happy with the speed I was running. Not bad for February, slipper conditions, and sore muscle, but I need to get a little faster for the 3km US team time trial in March. Although, I am still going to keep working on my base. That is more important right now.

running drills and plyometrics 30:00 [3]

Monday morning strength workout. My shin held up ok, but I couldn't do any jumps, the running drills were enough of a challenge. Nice to be back again though.

strength 1:00:00 [1]

We started a new block of strength training, which means higher weights, less reps, and jumps after the reps. My legs are already sore now...

indoor bike (hometrainer) 42:00 [1]

Just riding a little since I can't go running again until tomorrow.