Training Log Archive: kwilliams

Cool down

Arms, squats, and abs

Warm up, through woods (i.e. not on trails), chatting with Jenny about TioMila.

Terrain intervals: 3 mintues sprint, 1 minute recovery through forest. 6 total, but I cut the last one a little short. Feeling crappy in the stomach. I think most of the others did 8 total. But, feeling better about moving through the woods; better footing, better "path-finding". Moving okay uphill, I think steep downhills are where I am slowest, relative to the others. Feeling a bit frustrated again with my relative weakness compared to the girls, but also realizing that they started at a higher point than I and are doing the same (or better) workouts, so improving as well.

Long cool-down run, part with Jenny C through woods, rest on trails. Tired.

Sit ups

Abs, abductors, adductors

Cool down...tired from staying up all last night to watch Men's race (Tiomila).

Sit ups.

Warm up for Tiomila...first leg.

Tiomila, first leg, third team IFK. CRAZY! Never have run a start with 400 other people, except for road races. Considering, I felt pretty calm and in control at beginning.
Map: Timmergata SO, very close to the Kolmården Dyrpark. Started in the very back of the start line-up, so had a lot of work to get around people during the run out, and once in the forest. This was true almost the whole race, as there were simply people everywhere. Got the map oriented while in the start shoot but not really looking too much at the leg beyond the first swamp until actually in the forest, as was trying to get around as many people as possible. Very concentrated to first leg, as it was long and spiking it meant dropping people right away. Good until control #5. Small hesitation before control, which probably cost me 30-40 seconds. Bridge crossing between 7 and 8, and after coming off the bridge (scary because of big steps and so many people) went to the other control first, but immediately knew where to go next, so probably only cost 15-20 seconds. Good through the specator run (after control 10) and until control #13. It was very warm and I was starting to feel the heat and running now. Not fully concentrated leaving #13, so when got on top of large hill, drifted left and slowed down quite a bit. I knew I had to keep going to the tip of the hill, but I kept stopping...cost 2-3 minutes. Spiked the last 3 controls. Run in was okay, but messed up the map exchange a little bit, tired, so got a little confused, but it was okay. All in all, pretty satisfied, but should have been moving faster, was too relaxed at one or two points. Must tape ankle better as well, as went over on it near the end and ripped 2/3 of way through tape. Slowed me down a little on second to last leg (through semi-open logged area, ie trashy).
Woods were mix of thick and trashy and runable. Open marshes were really wet and hard to get through, woods marshes were a little better, but very thick. Points across the road (4-7) were nice running.

Cool down.

Leave for TioMila today, which is actually in a dyrpark (so yesterday's training was a prep-run - HA). Running first leg, but on the slower team, so not so much pressure.

Loop in Slottskogen...good hills, and a little terrain running. Seeing other people running around is also inspiring! Ran by the dyrpark, and saw a peacock up in a tree, who must of have been the lookout peacock because they started cawing, though it almost sounded like cat meowing, but for cats with sinus problems. Anyway, it made for a fun and interesting run.

Abs on the ab ball.

Warm-up

Tiomila training on Hålsjön, a map south east of Göteborg, near Landvetta (the airport). The training was a mass start, but with forked or different combinations of controls. (I will try to scan in the map later, somewhere). A bit nicer forest than the typical Gothenburg areas I have trained on, i.e. slightly more open, but still rather thick and tough going underfoot. Mass start was good training for concentration with lots of people around; indeed, the first 3 controls were great. But then I ran a little ahead of myself, drifted a bit too far left going to #4, and ended up both alone and confused. I did not recover as quickly as I should have, but got back on track. I was about 20 meters left of my control the first time I passed it, but got sucked into other marshes in the area, which were confusing because everything was wet (heavy rain in the morning). So now I was completely alone for the next 5 controls: 5 and 6 were fine, 7 was a bit bobbly, but recovered quickly, and the rest were fine. For the most part, I felt I was moving okay through the woods, but I felt it was hard to find a good line sometimes, partially because of the thick parts of the woods, and I was thus certainly not always taking the fastest route. A little disappointed overall.

Cool down

Cool down

Short hike with Jase

Trail and Terrain in Skokkskogen

Hiking with Jase in Skokkskogen and Slottskogen

With map of area north of Gothenburg

Cool down

Abs

Arms and abs

Run-hike with Beatrice from Sigriswil up to Blumen and back down again. (Top elevation 1406 meters). Beautiful day! Even got to visit with the cows and baby calfs.

Control setting with Beatrice. Really able to read everything because going slowly with all the gear.

Warm-up

3rd leg of relay in meet near Thun. Map: Aeschlenalp. Cold, snowing and snow on ground. Elev. about 1000m. Not running full speed, because not used to vegetation, Swiss style forests. Made a mistake on first control. Knew I was in right area, and within 10 meters of control, but could not make sense of area immediately around me, even when relocated off nearby feature. Lost at least 2-3 minutes. Everything else okay. One little hesitation (15 seconds) and one small bumble (30sec).
Forest: very open with mix of gentle and steep hills; bits of green and yellow vegetation (different levels) in forest. Green was mostly young pine tree areas, yellow was recently logged areas. No rock...only other features were depressions, dot knolls or ditches/gullies. All in all, a fun time.

Run with Beatrice in Sigriswil...good hills :-)
Ankle is still a little sore near end of run, and feeling very sore from yesterdays pilates.

Abs

Yoga, cardio, etc. with Terri in Thalwil

Nice run along the other side of Lake Geneva...

Run along Lake Geneva, in Geneva...a little tired. Ankle sore

Shoulders, legs and abs.

Over to the dyrpark..rolling hills; trail and terrain running. Ankle hurting a bit but the run felt great. Nice pace, beautiful place: I hope Erin comes to visit because this is the perfect place for her! Animals to feed and rocks to climb!

Arms and abs