Training Log Archive: olsoranIn the 7 days ending Sep 12, 2015:
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Saturday Sep 12, 2015 #
Warm up/down 10:00 [3]
shoes: Pegasus 31 - blue/black
Trail / Road Run race (Jungfrau Marathon) 5:00:44 [5] 42.2 km (7:08 / km) +1823m 5:52 / km
shoes: Pegasus 31 - blue/black
Amazing and amazingly knackered.
Didn't quite know how to pace this.It's hardly a conventional race. Kind of a Hybrid. 25k ish of road and trail with quite a few very significant undulations (about 250m worth), including quite a reasonable hill just after 10k. Then 17k of very different trail, climbing a further 1600m. Last thing I wanted to do was completely fall apart. I'd read a lot of previous Jungfrau race blogs beforehand including SarahDs 2013 AP log.
Wall to wall sunshine the whole day was the forecast and that's how it turned out. What a waste it would have been to have cloud down or really bad weather.
Things didn't start out too well with an iffy tummy overnight and it still wasn't great on the start line. Not confidence inspiring but the plan was just to give it a go with a very conservative first half saving a lot preferably for the real effort later on.
An initial lap of Interlaken and then north east to the edge of the Brienzersee. Steal a glance left at the great views over the lake. Didn't feel good until I'd got some energy bar sustenance from one of the feed stations round 10k.Felt somewhat better after that. Was aiming for 10k in about 52 and was pretty much spot on but it seemed to feel way harder than it should have.
Stunningly steep sides to the valley at Lauterbrunnen up ahead - a portent of the climb to come. Not a cloud around and the mountains looking stunning. The Jungfrau very impressive.
Happy enough through 15 and 20, beating the train to the level crossing and avoiding a short interruption. The half in 1.55 pretty much spot on what I wanted then the last flattish section back to Lauterbrunnen at 25k and then the thought of some sort of relief of minimal asphalt for the remainder.
Zigzag path up to Wengen. Hands on quads time, power walking up, maintaining an ok pace but not feeling comfortable. A tight right hamstring fortunately came to nothing. Very slight cramp twinges at the top of my quads as 3 hours approached. Already casualties littering the sides of the path trying to ease their cramp. I was only running very gradual inclines or less, most was way too steep on this bit anyway. Pleased to reach the crowds, the brass bands and the cowbells in Wengen. A great Swiss atmosphere.
A very steep 450m in 4k or so out the way. 30k done and only 12 to go. Doesnt sound much. But what a 12k.
Mainly gravel trail for the first 7 or 8 with mountain views to die for all around. Trails of runners up ahead, way in the distance and threading their way much higher up. I was starting to toil around 34 - 35 but still managing to run bits. Making good use of the fabulous feed stations. Masseurs at each one working hard on plenty of pained patients.
38k and onto the single track. Feel to be really slowing now and trying to avoid initiating cramp by keeping gait as smooth as possible and trying to minimise stretching to gain footholds on the rough stuff. Happy with the time though, thinking I was heading for comfortably inside 5hours...which I would have been very pleased with at the start.
Then it all grinds to a halt. Even steeper single track and a queue of people in one anothers pockets pretty much. Very slow grind up to 40.5 with regular stops as there was no way to pass those in front without leaping off the track and winging it up the steep hillside.. and risking cramp too. Frustrating. See the 5 hour pacer a few folk ahead.
Finally reach the top and strike off left, running again thankfully, and a lot more space, round a wee valley, over a small rocky spur with stabilising hands to help on offer from Swiss volunteers then downhill with the picturesque lake and pretty much the finish in sight. Keep glancing at the watch and manage an ok pace for the last 1500m but I knew 5 hours was gone. Run past a girl flat on her back screaming in cramping agony as folk are doing their best to stretch muscles out for her.
46 seconds into hour 6 and it was done. Medal and other freebies collected including alcohol free beer of all things 10m past the finish line.
Well pleased to avoid the cramp, no lasting damage done hopefully and awestruck by the location. Sun, sun and sun, and the Eiger, Monch and Jungfrau. Fabulous.
Long packed train journey back down to Grindelwald and then Interlaken. Not fun standing for much of it.
Impeccable Swiss efficient organisation all round though. One to do.
Probably should have done some more longer flattish runs followed by big hills in preparation but have been having too much fun with long efforts in the hills generally so wasn't prepared to do that.
The figures:
(My own Garmin seemed to think it was 46.2k with 1849m of climbing and 346m descent. Fat lot of use it was).
42.2k, 1823m climb
Start Interlaken (568m). Finish Kleine Scheidegg (2061m)
5 hours 0 minutes 46 seconds
1057/ 3500
55th M55 out of 300+ (the first ran 3.35!)
Splits:
10k 51.37
15k. 1.18.37 (26.59)
21.1 1.55.39 (37.02)
25.6 2.19.55 (24.15)
30.2 3.04.57 (45.02)
37.9 4.12.46 (1.07.49)
42.2. 5.00.46 (48.00)
Didn't quite know how to pace this.It's hardly a conventional race. Kind of a Hybrid. 25k ish of road and trail with quite a few very significant undulations (about 250m worth), including quite a reasonable hill just after 10k. Then 17k of very different trail, climbing a further 1600m. Last thing I wanted to do was completely fall apart. I'd read a lot of previous Jungfrau race blogs beforehand including SarahDs 2013 AP log.
Wall to wall sunshine the whole day was the forecast and that's how it turned out. What a waste it would have been to have cloud down or really bad weather.
Things didn't start out too well with an iffy tummy overnight and it still wasn't great on the start line. Not confidence inspiring but the plan was just to give it a go with a very conservative first half saving a lot preferably for the real effort later on.
An initial lap of Interlaken and then north east to the edge of the Brienzersee. Steal a glance left at the great views over the lake. Didn't feel good until I'd got some energy bar sustenance from one of the feed stations round 10k.Felt somewhat better after that. Was aiming for 10k in about 52 and was pretty much spot on but it seemed to feel way harder than it should have.
Stunningly steep sides to the valley at Lauterbrunnen up ahead - a portent of the climb to come. Not a cloud around and the mountains looking stunning. The Jungfrau very impressive.
Happy enough through 15 and 20, beating the train to the level crossing and avoiding a short interruption. The half in 1.55 pretty much spot on what I wanted then the last flattish section back to Lauterbrunnen at 25k and then the thought of some sort of relief of minimal asphalt for the remainder.
Zigzag path up to Wengen. Hands on quads time, power walking up, maintaining an ok pace but not feeling comfortable. A tight right hamstring fortunately came to nothing. Very slight cramp twinges at the top of my quads as 3 hours approached. Already casualties littering the sides of the path trying to ease their cramp. I was only running very gradual inclines or less, most was way too steep on this bit anyway. Pleased to reach the crowds, the brass bands and the cowbells in Wengen. A great Swiss atmosphere.
A very steep 450m in 4k or so out the way. 30k done and only 12 to go. Doesnt sound much. But what a 12k.
Mainly gravel trail for the first 7 or 8 with mountain views to die for all around. Trails of runners up ahead, way in the distance and threading their way much higher up. I was starting to toil around 34 - 35 but still managing to run bits. Making good use of the fabulous feed stations. Masseurs at each one working hard on plenty of pained patients.
38k and onto the single track. Feel to be really slowing now and trying to avoid initiating cramp by keeping gait as smooth as possible and trying to minimise stretching to gain footholds on the rough stuff. Happy with the time though, thinking I was heading for comfortably inside 5hours...which I would have been very pleased with at the start.
Then it all grinds to a halt. Even steeper single track and a queue of people in one anothers pockets pretty much. Very slow grind up to 40.5 with regular stops as there was no way to pass those in front without leaping off the track and winging it up the steep hillside.. and risking cramp too. Frustrating. See the 5 hour pacer a few folk ahead.
Finally reach the top and strike off left, running again thankfully, and a lot more space, round a wee valley, over a small rocky spur with stabilising hands to help on offer from Swiss volunteers then downhill with the picturesque lake and pretty much the finish in sight. Keep glancing at the watch and manage an ok pace for the last 1500m but I knew 5 hours was gone. Run past a girl flat on her back screaming in cramping agony as folk are doing their best to stretch muscles out for her.
46 seconds into hour 6 and it was done. Medal and other freebies collected including alcohol free beer of all things 10m past the finish line.
Well pleased to avoid the cramp, no lasting damage done hopefully and awestruck by the location. Sun, sun and sun, and the Eiger, Monch and Jungfrau. Fabulous.
Long packed train journey back down to Grindelwald and then Interlaken. Not fun standing for much of it.
Impeccable Swiss efficient organisation all round though. One to do.
Probably should have done some more longer flattish runs followed by big hills in preparation but have been having too much fun with long efforts in the hills generally so wasn't prepared to do that.
The figures:
(My own Garmin seemed to think it was 46.2k with 1849m of climbing and 346m descent. Fat lot of use it was).
42.2k, 1823m climb
Start Interlaken (568m). Finish Kleine Scheidegg (2061m)
5 hours 0 minutes 46 seconds
1057/ 3500
55th M55 out of 300+ (the first ran 3.35!)
Splits:
10k 51.37
15k. 1.18.37 (26.59)
21.1 1.55.39 (37.02)
25.6 2.19.55 (24.15)
30.2 3.04.57 (45.02)
37.9 4.12.46 (1.07.49)
42.2. 5.00.46 (48.00)
Friday Sep 11, 2015 #
Note
Watching the colourful cosmopolitan world of a marathon go by with my feet up in a convenient Interlaken coffee shop. Weather forecast looking good for tomorrow, top, middle and bottom. Kleine Scheidegg, Wengen and Interlaken.
Thursday Sep 10, 2015 #
Trail 31:34 [3] 4.1 km (7:42 / km) +150m 6:31 / km
shoes: Pegasus 31 - blue/black
Pretty much a loop of the Ringweg round Rugen. Nice to be out and to get a small amount of hill climb in. Good Views of Lake Thun, Jungfrau and Interlaken. Kept it short and sweet.
Wednesday Sep 9, 2015 #
Note
Travelling
Tuesday Sep 8, 2015 #
Trail 38:08 [3] 6.18 km (6:10 / km) +46m 5:57 / km
ahr:129 max:147
Loch of Leys with c.
Took old 405 to see if HRM figures from Fenix are broadly speaking correct. Need to do some comparisons over a decent period to see properly but look to be a big disparity.
Took old 405 to see if HRM figures from Fenix are broadly speaking correct. Need to do some comparisons over a decent period to see properly but look to be a big disparity.
Sunday Sep 6, 2015 #
Warm up/down 10:00 [3]
shoes: Mudclaw 300 b/r
Lovely day at Loch Vaa.
Orienteering race (Loch Vaa SOL Blue) 55:01 [5] 6.6 km (8:20 / km) +155m 7:28 / km
shoes: Mudclaw 300 b/r
Looked forward to this and it didn't disappoint.
Still very heavy legged after Thursday and wary of achilles niggle that came on later on on the uphills then. Perhaps not surprisingly no spring either.
Pretty clean through 11 although DW caught me 2 minutes by 7 and he was away by 9. Just couldn't keep with him. Bad banana at 12 and then big miss of 3-4 minutes at 13, then really scrappy 14 and 16 as tiredness hitting.
DW must have gone walkabout late on as he finished nearly 3mins later.
Running felt hard today but this place is the best. Thanks J&J, and BASOC.
Still very heavy legged after Thursday and wary of achilles niggle that came on later on on the uphills then. Perhaps not surprisingly no spring either.
Pretty clean through 11 although DW caught me 2 minutes by 7 and he was away by 9. Just couldn't keep with him. Bad banana at 12 and then big miss of 3-4 minutes at 13, then really scrappy 14 and 16 as tiredness hitting.
DW must have gone walkabout late on as he finished nearly 3mins later.
Running felt hard today but this place is the best. Thanks J&J, and BASOC.