Saturday May 31 |
 | 75% off trails, 25% road 30:00  5 km (6:00 / km) | |
| |
| Warm up and cool down. |
| Orienteering 42:00 [5]7 km (6:00 / km) | |
| |
| EOC Middle distance... struggling with the terrain. At least my hip is doing not so bad. |
Friday May 30 |
| 75% off trails, 25% road 28:00  5 km (5:36 / km) | |
| |
| Warm up and cool down. |
| Orienteering 40:00 [5]6 km (6:40 / km) | |
| |
| EOC Middle distance quali. Limiting the damage by running carefully. Hip is doing pretty fine!!! How great! |
Thursday May 29 |
| 100% trails and roads 22:00 [1]5 km (4:24 / km) | |
| shoes: Mizuno Rider 11 |
| Easy evening footing. |
Wednesday May 28 |
| Orienteering 1:05:00  12 km (5:25 / km) | |
| |
| Test race by my own on the map of the long distance quali... it went pretty well with my hip... the terrain is a dream!
It has been 6.5 weeks since my last serious O training... it felt quite special to zoom through the woods.
|
| |
| C • Viu Glück Marc! 1 |
| Strength workout, body we 20:00 [1] | |
| |
| Core strength on the finish area... waiting for the runners to get in the finish. |
Tuesday May 27 |
| Bike or Hometrainer 42:00  | |
| |
| Getting ride of my frustration on a hometrainer. |
| 100% trails and roads 10:00 [2]2.5 km (4:00 / km) | |
| shoes: Mizuno Rider 11 |
| Cool down on the treadmill. |
| Orienteering 53:00 [1]7 km (7:34 / km) | |
| |
| Ran the women's course (long quali) after there race. |
Monday May 26 |
| Orienteering 59:00  9 km (6:33 / km) | |
| shoes: Mizuno Wave Kaze |
| Another O interval on the model event map... now I know every square meter of the map...
Hip is still doing ok... not great, not bad. |
| Bike or Hometrainer 40:00  | |
| |
| Hometrainer session... |
| 100% trails and roads 20:00 [2]4.5 km (4:27 / km) | |
| shoes: Mizuno Rider 11 |
| Followed by some treadmill running and a run home from the gym to the hotel. |
Sunday May 25 |
| Orienteering 52:00  9 km (5:47 / km) | |
| |
| Model event of the European Champs in Ventspils.
Did 4x5min O intervals. It went pretty well. The least hip aching I have ever felt so far. The hip felt more stiff than actually aching :-). From time to time when I would trip over something it would be shooting pain, but only a 2-3 times on the whole course.
This was the first time I orienteered in 5 weeks! And I know why I love this sport, it was just awesome. Well, the amazing coastal terrain did help. Overall I was quite satisfied with my technique. |
| |
| C • EOC 2 |
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| shoes: Mizuno Rider 11 |
| Warm up for the strength. |
| Strength workout, body we 20:00 [1] | |
| |
| Core strength and hip exercises. Actually I hurt a little more my hip while doing them... was a little bit too tough when doing the "board" exercise.
|
Saturday May 24 |
| 100% trails and roads 30:00 [1]7 km (4:17 / km) | |
| shoes: New Balance 1024 |
| Traveling to Latvia to the European Champs. Took advantage of the change over in Copenhagen to do a therapeutic jog. It was a good opportunity to run to the sea and do a core strength session on the beach. |
| Strength workout, body we 20:00 [1] | |
| |
| Core strength on the beach... watching the airplanes taking off and landing. |
Friday May 23 |
| 100% trails and roads 22:00 [1]3.7 km (5:57 / km) +70m 5:26 / km | |
| shoes: New Balance 1024 |
| Morning footing. Best I have ever felt with that injury :-). |
| 50% off trails, 50% road 54:00  9.7 km (5:34 / km) +350m 4:43 / km | |
| shoes: Inov-8 Mudclaw 330 0 |
| 3x5min intervals, mostly through the woods. My hip is getting better and better. Unfortunately it is not yet painful and after the training the insertion of the M. adductor longus was quite sore... but it is improving. |
Thursday May 22 |
| Bike or Hometrainer 10:00 [1] | |
| |
| Warm up for the strength. |
| Strength workout, body we 35:00 [1] | |
| |
| Core strength.
|
| 100% trails and roads 25:00 [1]4 km (6:15 / km) +70m 5:45 / km | |
| shoes: New Balance 1024 |
| Today my hip was again hurting more. This time at a new place, the adductor were causing actually quite sharp pain.
But while I was running the soreness got better and better... I wouldn't have believed it before going out... also more I was happy to come back from my jog painfree. |
Wednesday May 21 |
| Bike or Hometrainer 55:00  | |
| |
| Hometrainer intervals.
My hip doesn't hurt this morning eventhough I did a tough run yesterday evening... so I decide I will run at the EOC next week. But only at the middle distance and maybe at the relay. A few days ago I started loosing hope that I have chances to run, but now it looks much better... YEAH!!!
Going to a competition with an injury is really tough, but I have hit rock bottom earlier. Now I only feel like I have a chance to run and I have nothing to loose anymore.
|
| 100% trails and roads 20:00 [1]3.5 km (5:43 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Evening jog.
Damned. My hip is feeling more sore than I would have expected. Actually the soreness is different than usually, at a slightly different place and feeling differently... it's a bumpy road. |
Tuesday May 20 |
| Bike or Hometrainer 30:00 [1] | |
| |
| Morning hometrainer easy. |
| 25% off road, 75% road 54:00  9 km (6:00 / km) +220m 5:21 / km | |
| shoes: Inov-8 Mudclaw 270 II |
| EOC Test. Ran 7min through the woods and 5min on the road at high tempo to see how my leg is doing... warming up I felt aching and I thought it would be really painful if I run fast... but it didn't. The aching didn't get worse. That is a good sign for the EOC. Now I will see how my leg feels tomorrow morning. |
| |
| C • I cross my fingers for you! 2 |
Monday May 19 |
| 100% trails and roads 25:00 [1]4.2 km (5:57 / km) +80m 5:26 / km | |
| |
| Morning jog. |
| 100% trails and roads 42:00 [1]7.3 km (5:45 / km) | |
| shoes: Mizuno Wave Precision 8 |
| Evening training... and for the first time it was feeling like I was really running! |
Sunday May 18 |
| 100% trails and roads 24:00 [1]3.7 km (6:29 / km) +70m 5:56 / km | |
| shoes: New Balance 1024 |
| Morning jog. |
| 100% trails and roads 48:00 [1]8.2 km (5:51 / km) +100m 5:31 / km | |
| shoes: Mizuno Wave Precision 8 |
| Evening jog. Longest since I am injured. Not feeling especially worse by the end of this longish training. But the aching is still permanent. |
Saturday May 17 |
| Bike or Hometrainer 1:00:00  | |
| |
| Because my hip is worse today I am only going to x train today.
Intevals on the bike. 8x3min holding the rpms at 120-130, 2min rest.
... I wonder if I am going to miss those masochistic hometrainer intervals when I will be healthy again. |
| |
| C • yes you will! 3 |
| Aquajog 50:00 [1] | |
| |
| The usual ajog training. |
| Strength workout, body we 20:00 [1] | |
| |
| Core strength. |
Friday May 16 |
| Bike or Hometrainer 10:00 [1] | |
| |
| Warm up for the 1st therapeutic jog of the day. |
| 100% trails and roads 24:00 [3]3.6 km (6:40 / km) | |
| shoes: Mizuno Inspire 4 |
| 1st therapeutic jog.
My goal is to build up day by day. As long as it doesn't hurt I will run a little more the next day. |
| 100% trails and roads 25:00 [1]4.3 km (5:49 / km) +80m 5:19 / km | |
| shoes: New Balance 1024 |
| 2nd jog... |
| Bike or Hometrainer 40:00  | |
| |
| 5x5min pushing on the hometrainer. Because I have a small cold I decided not to go all out. |
| 100% trails and roads 20:00 [1]3.7 km (5:24 / km) | |
| shoes: Mizuno Rider 11 |
| Disappointing 3rd jog of the day.
We had a team event where we were standing all afternoon. Doing some really cool team building exercises climbing in groups all sorts of things (trees, ropes, etc). Unfortunately I believe this fun monkey gymnastic wasn't so good for my hip, because it was more sore on the evening jog... |
Thursday May 15 |
| Bike or Hometrainer 10:00 [1] | |
| |
| Warm up for a "out of bed" run.
|
| |
| C • fingers are crossed... 3 |
| 100% trails and roads 14:00 [1]2 km (7:00 / km) +80m 5:50 / km | |
| shoes: Saucony Hurricane |
| 1st therapeutic jog of the day. |
| 100% trails and roads 23:00 [1]3.7 km (6:13 / km) +80m 5:37 / km | |
| shoes: Mizuno Inspire 4 |
| 2nd therapeutic jog of the day. |
| Strength workout, body we 23:00 [1] | |
| |
| Core strength. |
| 100% trails and roads 24:00 [1]3.8 km (6:19 / km) +80m 5:43 / km | |
| shoes: New Balance 1024 |
| 3rd therapeutic jog... accompanied by Sandra... this helps not to be sensitive for the little aches! |
Wednesday May 14 |
| 100% trails and roads 24:00 [1]3.8 km (6:19 / km) +80m 5:43 / km | |
| |
| Therapeutic jog. |
Tuesday May 13 |
| 100% trails and roads 15:00 [1]2.6 km (5:46 / km) | |
| |
| 1st therapeutic jog of the day. |
| Unspecified 15:00 [1] | |
| |
| Physical therapy. 5min of biking, 5min of stepper and 5min of running on the trampoline.
|
| 100% trails and roads 15:00 [1]2.7 km (5:33 / km) | |
| |
| 2nd therapeutic jog of the day. |
| Strength workout, body we 10:00 [1] | |
| |
| Exercises under the critical eye of the PT. |
| Bike or Hometrainer 1:10:00  | |
| |
| Hometrainer intervals. 7x3min full speed at a low resistance but rpm between 120 and 140. |
Monday May 12 |
| 100% trails and roads 15:00 [1]+3m | |
| (injured) shoes: Saucony Trigon 5 Guide |
| Running comeback. The plan is that today I run 2x15min, tomorrow 2x30min.
Unfortunately I could still feel my injured hip jogging... I hope it is only some pain remnants I have to train away... |
| Bike or Hometrainer 15:00 [3]2.5 km (6:00 / km) | |
| |
| 2nd therapeutic jog of the day. |
Sunday May 11 |
| Bike or Hometrainer 1:05:00  | |
| |
| Biking tour in the rolling hills around Worb and Konolfingen. Enjoying the spring. |
| Aquajog 50:00  | |
| |
| Evening aquajog. After spending a whole day it was really hard to motivate myself to go aquajogging... but Sandra kicked me out of the apartment without mercy.
I planned to do intervals in the water, but after a first set of 10x30sec I thought it wasn't wise. The rapid movements with the increasing water resistance may hurt my hip. I am not totally sure about it, but I'd rather not take the risk |
Saturday May 10 |
| Bike or Hometrainer 52:00  | |
| |
| 6x3min Intervals on the hometrainer. Rest: 2min. I tried to keep the rpms above 125. I was pleased to see that my heart rate would climb up to 180! |
| Strength workout, body we 18:00 [1] | |
| |
| Core strength after the intervals. |
| Bike or Hometrainer 1:24:00  | |
| |
| Biked from Macolin to Bern to watch the road race "GP von Bern". Unfortunately broke my tire riding down our hill and most of the cycling shops were closed in Biel... so I missed most of the race in Bern... but I did have my adventure. |
Friday May 9 |
| Aquajog 50:00 [1] | |
| (injured) |
| Early morning Ajog... the whole pool for myself!
Uh, not a lot of drive this morning.
Visited my doc. I haven't felt pain in my hip for 2 days now, so we decided that Monday I will start running again. I need those pain free days before starting to build up the running again to make sure the injured muscle insertions are strong enough. It feels weird to wait with running when I am pain free, especially because time is running for the European Champs. But after this long time of troubles it is wise to invest those few days for a better healing. This way I should be able to do a faster build up than if I would run too early. |
| Bike or Hometrainer 1:40:00  | |
| |
| Bike ride up to les Roches d'Orvin. Nice tour but biking is feeling somewhat exotic and I never really got into a flow... I guess I haven't done it so much in the last years. |
| Strength workout, body we 20:00 [1] | |
| |
| Core strength after the biking... quite tough to focus on strength exercises after a biking tour. |
Thursday May 8 |
| Bike or Hometrainer 50:00  | |
| |
| Early hometrainer session. I set my goal to keep my rpm over 100. By the end I felt so bored that I increased my rpm to 120-125 for 7min. |
Wednesday May 7 |
| Aquajog 50:00 [1] | |
| (injured) |
| Early Ajog. |
| Bike or Hometrainer 30:00 [1] | |
| |
| Hometrainer over my lunch break... |
| Strength workout, body we 20:00 [1] | |
| |
| ...followed by some core strength. |
Tuesday May 6 |
| Aquajog 50:00 [1] | |
| |
| Ajog |
| Bike or Hometrainer 50:00 [1] | |
| |
| |
| Strength workout, body we 20:00 [1] | |
| |
| Core strength after the biking. |
Monday May 5 |
| Note | |
| |
| OK, I received a detailed report from the MRI of my hip. I got an inflammation of the Gluteus insertion on the outside of the hip and an inflammation of the insertion of the Rectus Femoris in the inside of the hip with a little strain of the joint capsule. This is not a dramatic injury but the affected insertions and the capsule need total rest so that they can heal. Once they are painfree I can think about building up my running... nobody knows how long it takes, but trying it out every day if it would be ok to run would be quite dumb because it would always re-injure the weak tissues.
Every movement which doesn't hurt is considered rest for the injury. So I can go aquajogging and biking. |
| Bike or Hometrainer 1:35:00  | |
| |
| Bike intervals at 0630. I searched the steepest road of the region, so I drove down to Biel and did 5x5min intervals up the Twannberg. Always steep uphill so that I would be able to stand on my bike. My thought was that it would be more similar to running. Which it was, but it also asked a lot of power of my injured M. rectus femoris... so my hip after the training got quite sore! This was a stupid training! This week I will not do any other intensive training to avoid similar mistakes. |
Sunday May 4 |
| Aquajog 50:00 [1] | |
| |
| 6am ajog on a Sunday morning... a little masochistic until I am in the water, then it feels just perfect.
Sandra felt pity for me... so she joined me. Helped a lot to make it a great Sunday morning. |
| 100% trails and roads 20:00 [1]4 km (5:00 / km) | |
| (injured) shoes: Mizuno Wave Aero 6 |
| Treadmill run at 11-12kmh. Maybe today the hip is aching a little less?! Difficult to say. |
| Strength workout, body we 1:20:00  | |
| |
| Core strength, leg press and hip exercices (mobility, stretching and strengthening). |
| 100% trails and roads 15:00 [1]3 km (5:00 / km) | |
| |
| A 2nd treadmill therapeutical jog. 12-13kmh. Felt not worse than in the morning. That is a good sign. But the hip is sore afterwards for about an hour. |
Saturday May 3 |
| 100% trails and roads 25:00 [1]4.5 km (5:33 / km) | |
| (injured) shoes: Mizuno Wave Aero 6 |
| Treadmill running at 10-11kmh. I was somewhat estonished that my hip was aching, eventhough I am taking anti-inflammatories and the running speed was really slow. But the pain didn't get worse during the exercise. |
| Bike or Hometrainer 2:00:00  | |
| |
| Biking tour.
Great feeling, exercising outside without any pain at all! |
Friday May 2 |
| XC skiing, classical 25:00 [1] | |
| |
| Rollerskiing... not such a good idea. Made my hip really sore. |
| Bike or Hometrainer 40:00  | |
| (injured) |
| Spinning at 10pm. I had to wait long enough that the anesthesia stopped from the joint infiltration needed for the MRI. 5x5minutes full speed. |
| Note | |
| |
| Went to my doctor. He did all sorts of tests. We suppose I am having a hip muscle insertion inflammation.
As rest didn't really help getting rid of the problem we decided I will slowly build up my running, accompanied with anti-inflammatories. But to make sure there is nothing else we did a MRI... I have been injured for 2.5 weeks now... time to get out the heavy artillery.
|
Thursday May 1 |
| Orienteering 50:00  8 km (6:15 / km) +250m 5:24 / km | |
| (injured) shoes: Inov-8 Mudclaw 330 0 |
| Jura relay.
As I didn't want to disappoint a second relay team with chickening out (after the Tiomila) I decided to run today. Furthermore it was an ultra regional, easy going relay. So it was no problem not to run fast, I just had to get all controls.
The verdict is disappointing. The hip still hurt. It was more than just aching, but also better than Thursdays training in Sweden... slowly it is getting better, but slowly I am also loosing my patience...
But it was nice to take part in a relay with friends who don't take sport as serious as me. |
| Strength workout, body we 35:00  | |
| |
| Core strength. |