Sunday Sep 30 |
 | 50% off trails, 50% road 20:00  3 km (6:40 / km) +120m 5:33 / km | |
| shoes: VJ Intergrator 5 |
| Warm up and cool down for the race. |
| Orienteering 42:00  6.3 km (6:40 / km) +450m 4:55 / km | |
| shoes: VJ Intergrator 5 |
| Regional orienteering race on Balmberg. Focused on trying to start fast. Moderately satisfied with it. I need to work more on my explosiveness in my orienteering.
Somehow I managed to miss the butterfly in the middle of the course... so I missed 4 controls and got disq. Well, I am worried why I did this mistake, the positive aspect is that I raced closer to the length I planed to... I wanted to do a middle distance course. |
Saturday Sep 29 |
| 100% trails and roads 55:30  10 km (5:33 / km) +160m 5:08 / km | |
| shoes: Mizuno Elixir 2 |
| Decided I am not sick anymore... so I went to the track and ran 3x1000m in 2:55, 2:59 and 3:01 with 3-4 minutes rest. Felt good but tough... this type of training I need to do more often to get faster!! |
Friday Sep 28 |
| 100% trails and roads 18:00 [1]3 km (6:00 / km) | |
| (sick) shoes: Saucony Trigon 4.2 Ride |
| Still feeling a little sick. |
Thursday Sep 27 |
| 25% off road, 75% road 1:05:00 [1]10 km (6:30 / km) +500m 5:12 / km | |
| shoes: New Balance 1024 |
| Jogging into SNOW! Mountain run above Beatenberg. Gorgeous. I have to spend more time to discover this region. So far I didn't realize the great diversity and beauty of the Beatenberg/Grünenenbergpass region.
My cold is getting better, but I can still feel some small symptoms. Need to remain careful. I will wait a little longer to start training hard. Anyway, now is a good time not to push. |
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| C • Does this mean you'll have ... 2 |
Wednesday Sep 26 |
| Note | |
| (sick) (rest day) |
| Long day at work, furthermore I can feel stronger today how my body is fighting against some sort of cold... so I took the day totally off. |
Tuesday Sep 25 |
| 100% trails and roads 28:00 [1]6 km (4:40 / km) +170m 4:05 / km | |
| (sick) shoes: Saucony Hurricane |
| Oho, my nose is runny, I feel always cold and my energy level is down... fighting against a little cold.
Easy evening jog. |
Monday Sep 24 |
| Aquajog 30:00 [1] | |
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| 6am aquajog... feels really good after the races of this weekend. |
| Strength workout, body we 15:00 [1] | |
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| Hip exercises. |
Sunday Sep 23 |
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| Event: Swiss O championship long
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| Orienteering 1:45:00  20 km (5:15 / km) +1000m 4:12 / km | |
| shoes: VJ Intergrator 5 |
| Swiss Champs Long distances.
Quite decent race. Made several mistakes, though... which brought me to the third position behind Matthias Merz and Dani Hubmann. 3.4 minutes behind Matthias. |
| 50% off trails, 50% road 23:00  3 km (7:40 / km) +200m 5:45 / km | |
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| 50% off trails, 50% road 20:00  3 km (6:40 / km) +200m 5:00 / km | |
| shoes: VJ Intergrator 5 |
| Warm up |
Saturday Sep 22 |
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| Event: 5. National Race
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| Orienteering 41:00 [5]6 km (6:50 / km) +450m 4:58 / km | |
| shoes: VJ Intergrator 5 |
| BioFarm Cup Bowil.
Catastrophic race in gorgeous pre Alpin terrain. What a shame! |
| 75% off trails, 25% road 40:00  7 km (5:43 / km) +80m 5:24 / km | |
| shoes: VJ Intergrator 5 |
| Warm up and cool down. |
Friday Sep 21 |
| 100% trails and roads 20:00 [1]3 km (6:40 / km) +50m 6:09 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Morning jog. |
| 100% trails and roads 43:00  8 km (5:22 / km) | |
| shoes: Brooks Racer |
| Warm up and cool down |
| Town orienteering 14:00 [5]3.5 km (4:00 / km) +70m 3:38 / km | |
| shoes: VJ Panther dobbs 2007 |
| Sprint selection race in Ostermündigen for the WC. Pretty good technical performance. Felt kind of dull physically.
Finished 4th, 36seconds behind Dani Hubmann... so that is pretty good. |
Thursday Sep 20 |
| 100% trails and roads 20:00 [1]3.5 km (5:43 / km) +50m 5:20 / km | |
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| Easy jog. |
Wednesday Sep 19 |
| 100% trails and roads 1:01:00 [2]12.3 km (4:58 / km) +400m 4:16 / km | |
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| Jogging in Macolin. |
Tuesday Sep 18 |
| Orienteering 54:00  8 km (6:45 / km) +250m 5:50 / km | |
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| Orienteering practice in Chambrelien. Did 3x4minutes "mass" start exercises with Baptiste. He beat me twice and once we were coed... I have to learn to read a map again. |
Monday Sep 17 |
| Aquajog 50:00 [1] | |
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| 6am aquajog. |
| Strength workout, body we 10:00 [1] | |
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| ...followed by strength exercises... |
| Gymnastics and stretching 10:00 [0] | |
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| ...and stretching. |
| Bike or Hometrainer 1:45:00  | |
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| Bike tour with Jan above Orvin... feeling like an grandpa on those steep, small rocky trails... |
Sunday Sep 16 |
| Orienteering 42:00  5 km (8:24 / km) +265m 6:38 / km | |
| shoes: VJ Panther dobbs 2007 |
| Orienteering trip with the whole family on Oeschinen See... a wonderful day to be out in the mountains... and what a superb terrain... with view on the glaciers! |
Saturday Sep 15 |
| Aquajog 25:00 [1] | |
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| I would never have thought this would happen... on my birthday Sandra kicked me out from the apartment to go AQUAJOGGING! A cruel punishment... but giving her some time to prepare an amazing birthday atmosphere was worth the monotony of the pool. |
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| C • Happy Birthday Marc!!! 6 |
| Strength workout, body we 6:00 [1] | |
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| Some hip exercises in the pool. |
| Orienteering 1:06:00  8 km (8:15 / km) +450m 6:26 / km | |
| shoes: VJ Panther dobbs 2007 |
| Harzer Staffel on Geissalp. Mmh, my calf is not so bad running a competition... but running slow still hurts quite a bit. |
Friday Sep 14 |
| 100% trails and roads 26:00 [1]5 km (5:12 / km) +110m 4:41 / km | |
| shoes: New Balance 1024 |
| Small morning jog... my calf still hurts. |
| Strength workout, body we 15:00 [1] | |
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| Hip exercises. |
| Aquajog 50:00 [1] | |
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| Evening aquajog... the only thing which doesn't hurt my calf. |
Thursday Sep 13 |
| Bike or Hometrainer 20:00 [1] | |
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| Easy biking. I am still not starting my running training as my right calf is still sore. |
Wednesday Sep 12 |
| Aquajog 50:00 [1] | |
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| Getting up at 5:45 to get into the pool... every time I do this workout, I truly believe I am crazy dragging myself out of bed... but every time it was one of the high lights of the day. |
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| C • salut marc 4 |
| 25% off road, 75% road 1:18:00 [1]12 km (6:30 / km) +400m 5:34 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Sunset jog with Sandra on the ridge of the Chasseral. Fantastic!
My right calf is still hurting quite a bit. Otherwise everything is fine by now... eventhough my hip problem is giving again some small pain... I guess I haven't been running enough and doing my exercises lately. (The pain became the strongest after my stomach problem in the Ukraine when I didn't run for several days... now I haven't been running much since the marathon...) |
Tuesday Sep 11 |
| 100% trails and roads 25:00 [1]4 km (6:15 / km) | |
| shoes: Saucony Trigon 4.2 Ride |
| Easy jog in Cormondrèche. |
Monday Sep 10 |
| Aquajog 30:00 [1] | |
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| Easy training over the lunch break. |
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| C • hip advice 2 |
Sunday Sep 9 |
| Note | |
| (rest day) |
| Feeling more like recovering from a flue than from a marathon. Legs are +/- ok, it is more that the fatigue is general. |
Saturday Sep 8 |
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| Event: World Long Distance Mountain Running Championships
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| 100% trails and roads warm up/down 20:00 [1]2 km (10:00 / km) | |
| shoes: Brooks Racer |
| Warm up for the Marathon. |
| 100% trails and roads 3:13:00 [4]42 km (4:36 / km) +1830m 3:46 / km | |
| shoes: Brooks Racer |
| Jungfrau Marathon, counting this year as the World Long Distance Mountain Running Champs.
Started perfectly, running the first 10km precisely in the planned 34min. Even though my calf hadn't recovered from Tuesday's road training and was hurting since the warm up, I felt still very fresh, optimistic for the rest of the race. The group with the leaders and 18 other runners where 15 sec ahead. But I had decided to run my own race, so I let them be... which was a good decision.
By the 15th km I drank 2 cups of the official sports drink (Sponser Hypotonic)... I noticed some difficulties to accept the liquid into my stomach, but didn't think much of it, just reduced the speed a bit for a few minutes until I felt good again and sped up back to the cruising speed.
At the km 20 in Lauterbrunnen Sandra was waiting for me with my homemade sportsdrink. Passed this point in 1hr13. Gosh, not easy to bring this fluid down, but once in the belly everything was quickly fine again.
At 25.5km into the competition the race actually really begins. I passed this point in 1hr33, still right on my time table to run the race in 3hr05. By than you have done only 300 meters of climb... which means that 1500m over 16km are waiting in front of you... which can turn out to be hell...
I had the bad idea to drink again from this official sportsdrink which this time gave me stomach cramps. On top of this my hurt calves didn't like the change from flat to uphill running. Running up to Wengen took a lot of patience because I wasn't able to push and I had to hope for a better pace. I even had to walk several passages, what a shame. This was probably slower then my jogging pace!
But better times came, after I passed Wengen in 2:01 (km 30) in 14th position it seemed like my stomach recovered and having this problem less it was fine to run through the pain of my sore calves. During the next 8 km I passed on a almost regular interval of about every 5 minutes one competitor. I wasn't necessarily running fast, but the others seemed really dead(!)... I wondered why...
By the 38th km in Wixi you attack the last really steep uphill to the finish, 400 meters in 3km. Feeling more and more motivated with every runner I pass I believed in having a really strong finish... I thought to be careful to take only water at the refreshment, but by the time I empty my glass, my stomach revolted... and I threw up a huge bowl of disgusting fluorescent mix of sportsdrink. In the same moment as I felt relieved from my stomach, my mind started being worried about the huge amount I vomited and what consequences this would have on the 400m uphill still ahead. For the next 5 minutes I felt the best of the whole race, but than my energy level would sink regularly, from first having troubles running the steep uphill parts to run the flat section, feeling dizzy and about being scared for my health... but now I understood how the other runners I had just passed must feel and in my survival mode I felt sympathy for them. After 25 minutes of agony and also fear, I managed to jog through the finish, actually being proud to have finished still so well in 7th position and best Swiss runner.
3hr13 for this race and 18 minutes behind the winner is somewhat slower than the time I was expecting to run, but I am more than positively surprised with my performance according to the circumstances (stomach, sore calves and 1 week ago not able to run because of my hip). And the 7th rank is certainly more than what I expected.
I consider this as a little revenge on WOC, where I hadn't the chance to fight against the circumstances. And the good news is, better times will come... |
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| C • congratulations! 11 |
Friday Sep 7 |
| 100% trails and roads 35:00 [1]6 km (5:50 / km) +150m 5:11 / km | |
| shoes: Saucony Tangent |
| Easy jog. Oopla, my right calf is still quite sore from Tuesdays training... I will still feel it tomorrow. I guess it is a good lesson not to do experiments before big races. |
Thursday Sep 6 |
| 100% trails and roads 35:00 [1]7 km (5:00 / km) +100m 4:40 / km | |
| shoes: Saucony Tangent |
| Easy jog. |
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| C • Yukon maps 3 |
| Strength workout, body we 10:00 [1] | |
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| Strength exercises for my hip. It really doesn't hurt anymore... how nice! |
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| C • how hip! 10 |
Wednesday Sep 5 |
| Note | |
| (rest day) |
| No training today. Getting some rest for the Marathon on Saturday. |
Tuesday Sep 4 |
| Aquajog 50:00 [1] | |
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| Forgot how rejuvenating aquajogging at 6am can be... energy boost for the whole day! |
| Strength workout, body we 25:00 [1] | |
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| Stabilization exercises for my hip. |
| 100% trails and roads tempo 55:00  14.2 km (3:52 / km) +50m 3:48 / km | |
| shoes: Brooks Racer |
| Tempo run 10km in Marathon pace. I aimed for 17.5km/h but ran in 18.1km/h. It is actually not to hold back.
I will be running a marathon next weekend (World Championships in long distance Mountain running) where the first 21km are very flat and mainly on pavement... so I tried today to calibrate for the speed I want to run.
My calves got sore already after a few minutes, I guess this will be the biggest problem for the race. Actually, since last Friday when I went on the track my calves have been tight, so hopefully with 3 days of rest they will be fine for the 42km and 1800m of climb.
Today was the first day where my hip didn't hurt... feels always great to get rid of an injury! ... just in time! |
Monday Sep 3 |
| 100% trails and roads 58:00  8 km (7:15 / km) +900m 4:38 / km | |
| shoes: Saucony Trigon 4.2 Ride |
| Running twice up to Macolin and taking the cable car down. 12min and 16min intervals up hill. Felt difficult to push hard, maybe because the training was early (0630-0730) or because I hadn't eaten breakfast yet... anyway, it felt difficult but really good. |
Sunday Sep 2 |
| Strength workout, body we 25:00 [1] | |
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| Strength workout, emphasize on my hip problem. |
| 100% off trails 1:07:00  11 km (6:05 / km) +350m 5:15 / km | |
| shoes: VJ Lop |
| Running through the woods of Macolin. Felt marvelous, almost like floating through the woods. My hip hurt only a little in the beginning. |
Saturday Sep 1 |
| Bike or Hometrainer 55:00 [1] | |
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| Recognizing the first 21st km of the Jungfrau Marathon. I am going to compete this race in exactly 1 week... the beginning is quite unfamiliar for orienteers... mostly asphalt!
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| 100% trails and roads 2:29:00  25 km (5:58 / km) +1625m 4:30 / km | |
| shoes: Brooks Racer |
| Ran the 2nd 21km... here comes the climb of the race... nice, tough race! |