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Training Log Archive: Swisscheese

In the 31 days ending Oct 31, 2006:

	activity	#	time	miles		km		+m
	100% trails and roads	19	20:53:00	164.38		264.55		1900
	Orienteering	4	4:48:00	20.13		32.4		1210
	25% off road, 75% road	3	4:25:28	35.42	(7:30)	57.0	(4:39)	1640
	Strength workout, body we	4	1:56:00
	Bike or Hometrainer	2	1:35:00
	Running school	1	13:00	0.93	(13:57)	1.5	(8:40)
	Total	25	33:50:28	220.86		355.45		4750
averages - sleep:7

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Monday Oct 30, 2006 #

Note
(injured)

The verdict is fallen… I visited my doc already on Friday to see what he thought of my ankle, but than it was too fresh and swollen to make any diagnosis. Today he had a look again and told me he seriously recommends letting it heal for 1 month. Uh, I was supposed to leave tomorrow for Brazil for the military world champs! The strategy is to be 1 week on crutches, than slowly build up with physical therapy, start with biking and deep water running after 2 weeks and by the end of the 3rd week begin to learn how to run again.
I have never had a serious none-inflammatory based injury, and being on crutches is also a new experience. It does frighten me a little. But I will certainly do all my possible to heal the best, because I don’t want to carry this problem with me in the next years.

Actually the timing is almost optimal, besides the fact that I won't be able to do the exciting races in Brasil. At least for once I won't be tempted to cut my winter break too short... for the next 6 weeks I will not be able to run at a high volume

C • Ouch! 6

Friday Oct 27, 2006 #

Note
(injured)

Managed to do the impossible... I sprained my ankle walking from the bowling hall to the hotel. Looks pretty bad.

Thursday Oct 26, 2006 #

100% trails and roads 45:00 [2] 10.0 km (4:30 / km)
slept:3.0 shoes: Saucony Fastwitch

After a short night of sleep (party) my class drove off in a big charter bus to Biberach (germany), where we visited a dental factory (KaVo). By 1800, we finally had time for ourselves until diner... somehow my collegues didn't understand that I went for a run while they took a nap. The region is really pretty and on top of that it was a record warm fall day... just gorgeous and so rejuvinating.

Wednesday Oct 25, 2006 #

100% trails and roads 25:00 [1]
slept:8.0

Planed to do intervals, but eventhoug I slept enough I was too tired... maybe the tiredness of the 5 month of exams is catching up.

Tuesday Oct 24, 2006 #

100% trails and roads 1:05:00 [2] 16.0 km (4:04 / km)
slept:6.0 shoes: Saucony Trigon 4 Ride

I just had to do it...
Ran to my last dentistery exam.

100% trails and roads 1:06:00 [2] 16.0 km (4:08 / km)
shoes: Saucony Trigon 4 Ride

...and ran back home, where Sandra welcomed me: http://samaonews.blogspot.com/
Oppla, I really got sentimental running home. That route, from Schüpfen to Bern and back has really formed me... and for my last run it has shown itself in its entire autumnal splendor... I believe it is almost a love affair.

C • nice job! 6

Monday Oct 23, 2006 #

100% trails and roads 25:00 [1] 5.0 mi (5:00 / mi)
slept:9.0 (sick) shoes: Saucony Trigon 4 Ride

Short jog.
Feeling again a little better than yesterday. But it was hard to be concentrated learning with a head which feels like the size of a pumpkin. Tomorrow I have my last exam...

Sunday Oct 22, 2006 #

100% trails and roads 25:00 [1] 4.5 km (5:33 / km)
slept:4.0 (sick) shoes: Saucony Trigon 4 Ride

Really easy jog, as I was feeling quite well... it did feel good. Of course I am still not 100%, but on the climbing part of the healing curve.
Unfortunately I was unable to sleep during the night. I am not sure if it was my runny nose which kept me awaken or if the nose drops with antiswelling property have strong side effects on me and boosted my energy the whole night through. The good part of this long night is that as I couldn't sleep I studied quite a bit.

Strength workout, body we 16:00 [2]

Half of my usual strength programm... it was about time I was doing those exercices again! Last time was 16 days ago!!!

Saturday Oct 21, 2006 #

Note
slept:10.0 (sick)

Got a cold. So annoying to be out of order.

Friday Oct 20, 2006 #

100% trails and roads 50:00 [2] 12.0 km (4:10 / km)
slept:8.2 (sick) shoes: Asics DS Trainer

Darn, got up to do a morning jog and felt worse than I usually do in the mornings... but I thought it would get better while I run, like it always does... well today I felt weaker and weaker. So I believe my sore throat I felt when getting up was not only morning pain, but a real inflammation. Well, I better get healthy quickly... grrr, I hate being sick!
But Sandra is right, I am not sick, I am only a little groggy... so hopefully tomorrow I will be 100% again :-)

Thursday Oct 19, 2006 #

Orienteering 30:00 [1] 4.0 km (7:30 / km)
slept:9.0 shoes: VJ Panther with dobbs

Set out controls in Schwyberg (the WC 2002 was held there) for the youth training camp of our club.

Orienteering 2:06:00 [2] 14.0 km (9:00 / km) +930m 6:45 / km
shoes: VJ Panther with dobbs

Did a course without controls (oppla, this terrain is harder than it looks on the map), climbed on top of the map (Schwyberg) and picked up controls from the juniors.

Wednesday Oct 18, 2006 #

100% trails and roads 48:00 [2] 10.0 km (4:48 / km)
slept:8.0 shoes: Saucony Trigon 4 Ride

Warm up and cool down for the intervals on the track.
Started in the dark, and while I was doing my loops on the track the sky started to glow red and finally the sun came out. How nice! I did feel a little crazy to do intervals in such an atmosphere, though!

100% trails and roads race 15:00 [5] 4.0 km (3:45 / km)
shoes: Saucony Trigon 4 Ride

Intervals on the track before breakfast. 10x400m.
(1'12'', 1'10'', 1'08'', 1'06'', 1'07'' with 50'' rest), 2'30'' rest between the two series (1'09'', 1'08'', 1'09'', 1'07'', 1'05'' with 50'' rest).
Interestingly, the 6th interval (after the longer rest) was the toughest. Weird.

100% trails and roads 45:00 [1] 8.0 km (5:38 / km) +500m 4:17 / km
shoes: Saucony Trigon 4 Ride

Babysitted my little nephew today... and went for a 2.5 hour "hike" with him in the backpack on the mountains arounds Konolfingen. Often I would have to run because over my shoulder he wouldn't stop saying "heja Marc, heja, plus vite", especially on the steep up hills. It was a really tough workout... and a lot of fun!

Tuesday Oct 17, 2006 #

100% trails and roads 1:16:00 [3] 11.0 km (6:55 / km) +1400m 4:13 / km
slept:3.5 shoes: New Balance 766

And only one more to go!!! I had my second last exam today: pathology. And it went pretty well. Again I didn't get to sleep too much, but still felt really well running.
After the exam Sandra picked me up and we drove to Interlaken, where I climbed to the Schynige Platte... an amazing few and even better weather... what a day!

C • Almost done!! 3

Monday Oct 16, 2006 #

100% trails and roads 49:00 [2] 12.0 km (4:05 / km)
slept:8.0 shoes: Saucony Trigon 4 Ride

Struggled the whole morning to be focused behind my papers. So I went for a jog to relax a little and get my thoughts focused... I hope it is going to help for the afternoons studying... because tomorrow is my second last exam.

Sunday Oct 15, 2006 #

25% off road, 75% road 33:00 [2] 5.0 km (6:36 / km)
slept:7.5 shoes: VJ Panther with dobbs

Warm up and cool down

Orienteering race 47:00 [5] 6.4 km (7:21 / km) +280m 6:02 / km
shoes: VJ Panther with dobbs

Biofarm Cup in Trin (middle distance terrain from the WOC 2003)
Darn, I wish I wouldn't have ended my national season this way!
Started already in a chaotic way... I took my map at the starting time, and saw that it would be best to go back through the whole starting line to get to my first control... I already went back and suddenly remembered that I actually have to run up to the starting point (control)... so I turned around and lost already some time there and more important some concentration. Than it went ok, but I was not totally satisfied with how hard I was pushing. So I switched a gear... went well for a few controls, but than made a huge parallel mistake (2.5 minutes). Did a few other smaller mistakes during the course, giving me the impression at the finish to have run like a M-14. Blah! What a shame for the wonderful terrain not to have performed better.

Saturday Oct 14, 2006 #

Orienteering 40:00 [2]
slept:8.0

O training in Uaul Gront. Fantastic!

Friday Oct 13, 2006 #

100% trails and roads 48:00 [2] 11.0 km (4:22 / km)
slept:4.0 shoes: Nike Shox

"Cool down" jog after my exam in general surgery... and than went straight to bed. Spent again most of the night learning and it was worth it. The exam went pretty well.
Only 2 more!!!

Thursday Oct 12, 2006 #

100% trails and roads 22:00 [2] 4.5 km (4:53 / km)
slept:8.0 shoes: Asics DS Trainer

O2 jog. A short night is announced... have to learn quite a bit until tomorrows exam.

Wednesday Oct 11, 2006 #

25% off road, 75% road 54:00 [1] 10.0 km (5:24 / km)
slept:4.0 shoes: Asics DS Trainer

Survived my exam. It went actually much better than I was afraid of... but learning all the important stuff did cost me several hours of sleep.

Went for an easy jog up the Schüpfberg after the exam to relax. Now I need to get focused again for my next exam which is on friday... after that only 2 more and I shall be done with dental school!

C • wisdom teeth 2

Tuesday Oct 10, 2006 #

Bike or Hometrainer 30:00 [1]
slept:8.5

Very easy O2 bike tour to Rapperswil.
I am pleased with how my legs feel... no big soreness... but a big soreness in my head... I should be much better prepared for my tomorrows exam.

Monday Oct 9, 2006 #

Bike or Hometrainer 1:05:00 [1]
slept:8.0

Easy bike tour to Aarberg, Frienisberg.
I promised Sandra before she leaves this morning for Barcelona that I wouldn't train today... well, I just couldn't!
During the day I was starting to feel more and more antsy...instead of being able to focus on my studying, I had a hard time staying at the desk for more than 10 minutes and being concentrated. On top of that the afternoon was just incredibly gorgeous... so I succumbed and undusted my road bike and went for an easy tour. I didn't feel at all tired, but also didn't push at all, just let the bike roll through the landscape and enjoyed this wonderful Fall day.

I am pretty certain this inability to focus and hyperactivity is a result from yesterday’s race. It is not the first time that I tend to have a paradoxical reaction to physical stress. But usually the hammer is coming sooner or later... so eventhough I feel fine now, I have to be careful not to do any excessive effort.
Besides my mental issues, I am astonished, though, how well my body feels. I had expected worse.

C • Energy after race 2

Sunday Oct 8, 2006 #

100% trails and roads 30:00 [2] 6.0 km (5:00 / km)
slept:6.5 shoes: Saucony Tangent

Warm up and cool down for the race.

25% off road, 75% road race 2:58:28 [5] 42.0 km (4:15 / km) +1640m 3:33 / km
shoes: Saucony Tangent

Napf Marathon. My first marathon. I started slowly with my brother to spend some time with him and started racing after 2km in the competition. Caught up with the lead after 7km. After the 10th km I was leading alone... 32km alone ahead is a long time, but the beauty of the scenery always gave me some distraction. 7km before the finish I heard I would be on track to break the course record. So I started pushing hard from this point on. By the last km I was starting to feel anxious to be in the finish, I was getting really tired.... I guess I paced myself just well. I am happy with my first marathon experience.

A really nice race on a really nice day. 1640m of climb. It was not really good for road runners, that's true. A lot of little trails with big steps, tree roots and big stones. Most downhills were really steep and the profil constantly changed... I liked it. I ran in with 2hrs58min and beat the course record by 1.5min.

C • congrats! 14

Note

And by the way, Sandra and her collegue Cornelia Luder won there category too. They splitted the run in half so that both could run a half marathon. They ran the whole thing in a very good time of 3hrs44.

Saturday Oct 7, 2006 #

100% trails and roads 25:00 [1] 4.5 km (5:33 / km)
slept:8.0 shoes: Saucony Trigon 4 Ride

Final jogging with Sandra before the marathon.

Friday Oct 6, 2006 #

100% trails and roads 52:00 [2] 11.5 km (4:31 / km)
slept:7.0

Jogging in Plan du Bois.

Strength workout, body we 33:00 [2]

The usual body weight strength workout.

100% trails and roads 25:00 [1] 4.5 km (5:33 / km)
shoes: Saucony Tangent

Sandra came home from the WC in France... it's good to have her back :-).

Thursday Oct 5, 2006 #

100% trails and roads 44:00 [2] 10.0 km (4:24 / km)
slept:7.0

Jogging. I have to start reducing my training... I am planing in running a mountain marathon on Sunday (Napf Marathon). My first marathon and in a gorgeous region... I can't wait!

C • Napf Marathon 2

100% trails and roads 19:00 [2]

Secret russian running drills.

Wednesday Oct 4, 2006 #

100% trails and roads 1:00:00 [2] 12.0 km (5:00 / km)
slept:7.5 shoes: Saucony Tangent

Ran to the track in Colombier and back as warm up and cool down.
Part of this time is also recovery between the intervals. Because some of the rest between the intervals is still at a very high heart rate I put some time in the interval workout.

100% trails and roads 19:00 [5] 6.0 km (3:10 / km)

Intervals on the track:
400m 1'11''
800m 2'27''
3x1000m in 3'05'', 3'05'' and 3'04''
800m 2'28''
400m 1'06''
Rest around 1'30''
At first I was wondering if I would be able to do the planned workout. It felt very hard. I was surprised that I didn’t feel worse the more repetitions I was doing. I guess I had to get used to it. Maybe it was also the increased mileage of the last days I first had to shake off my joints and muscles.
Anyway, those times are not fast enough. I have to work this winter on getting a faster 5th gear.

On May 21st this year I trained and wrote:
"Intervals with Baptiste on the track. 5x1000m in a range between 3'16'' (first one) and 3'01'' (last one). 1'30'' rest inbetween."

C • 5th gear 2

100% trails and roads 47:00 [2] 11.5 km (4:05 / km)

Evening jogging. I felt pretty good.

Tuesday Oct 3, 2006 #

100% trails and roads 51:00 [2] 11.0 km (4:38 / km)
slept:7.5 shoes: Saucony Trigon 3 Guide

Jogging in Plan du Bois.

Strength workout, body we 32:00 [2]

The usual core body and leg strength workout.

100% trails and roads 50:00 [2] 11.0 km (4:33 / km)

"Comute" to the orienteering training.

Orienteering 45:00 [2] 8.0 km (5:38 / km)

Orienteering training in Plan du Bois. It was actually really nice... I was ready to fight a much greener forest... maybe the course setter was really good.

Monday Oct 2, 2006 #

100% trails and roads 47:00 [2] 10.5 km (4:29 / km)
slept:8.0 shoes: New Balance 766

Morning jog... which turned out to be not so early.

Running school 13:00 [2] 1.5 km (8:40 / km)
shoes: New Balance 766

Intergrated some secret russian running drills in my morning jog. I am curious to see if I will again get sore legs from it.

100% trails and roads 1:37:00 [2] 22.0 km (4:25 / km)
shoes: Saucony Tangent

Jogging into the Gorges de l'Areuse. The heavy rain in the last days has awakened the beast… the river was in a fury… breathtaking!

Sunday Oct 1, 2006 #

100% trails and roads 13:00 [1] 2.0 km (6:30 / km)
slept:4.0 shoes: Nike Shox

I planed to race a national race in Hoch-Ybrig, but as I was able to sleep only 1hour when the alarm went off, I decided it would be wise not to compete today. What a frustrating night... stomach pain, moskitos, loads of thoughts running through my head... all components to keep someone awake.
After going back to bed for a few hours I decided I would try to go running... no chance, energy level was at 0.

100% trails and roads 1:10:00 [2] 15.0 km (4:40 / km)
slept:2.0 shoes: Saucony Trigon 4 Ride

After a longer nap I tried to run again... it went well. I started to be worried I had picked up a virus or something... fortunately I was only sleep deprived.

C • too bad 5

Strength workout, body we 35:00 [2]

The usual core body strength workout with 10x10 one legged squads.

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