Saturday – July 15, 2006
Training: 7 am: off
10:30am: 51 minutes and core exercise
5:00 pm: 30 minutes and abc drills
Day Mileage: 7 am: off
10:30am: 7 miles
5:00 pm: 4 miles
11 miles
Week Total: 81 miles, 130 km
Where: St. Moritz
Weather: perfect running weather as usual. 0 humidity and perfect temperatures.
Details: A bit of a recovery day after the workout yesterday.
Finnenbahn at 2,550 meters above sea level...had a training here on July 18th.
Sunday – July 16, 2006
Training: 8:00 am: tempo workout…2x5km , both around 18:30 minutes at elevation, which is about 7 seconds per k fast down at sea level…
Day Mileage: 12.5 miles, 20 km
Week Total: 93.5 miles, 150km
Where: St. Moritz..at the airport again
Weather: Gorgeous weather.
Details: It was a bit windy again today, but not as bad as two days ago. I felt the miles in the legs so my workout didn't go as well as I would have liked it to, but have to sacrifice some workouts for the miles for the big picture…the big picture
Life and the running world… There are always going to people who question your training, who question you, who encourage you, are against you, who are jealous, are supportive, are excited for you, or want to see you fail……. But in the end, you run for yourself… I am not sure how it is in the States or in other countries, but it is a very lonely professional running world in Switzerland because there are many women AGAINST each other… I understand some get competitive, as I ran with about 20 women in college, but we still were happy for each other if someone ran well.
Over here, there is not much support for each other in track and field among many of the women. I feel like this is why you don't see that many Swiss women that really succeed on the international circuit. If more women over here would start to work together, support each other, work together, we would see more success on the international scale. Some women even train alone, even though they could train with other people and choose not to, which I don't fully understand. It is a very weird situation because it's almost like people sit and wait and almost want you to fail…It is a bitter realization to see that people like to see you fail, I always thought everyone likes a winner…apparently not. But this realization makes me more thankful for my family, boyfriend, true friends, other women who are supportive of me (my training buddies) who all support me and want the best for me. I am comfortable in my skin, I am happy in my life and am confident that I will reach many of my goals that I have set for myself. "Ain't nobody going to hold me down, oh no, I gotta' keep on runninnnnngg." In life, you can't always listen to the whispers, instead listen to the shouts from your supporters and be thankful for them!
Monday .. July 17, 2006
Training: 7 am: off
10:30am: 50 minutes
5:00 pm: 15 minutes warm up, 30 minutes core strength
Day Mileage: 7 am: 0ff
10:30am: 7 miles
5:00 pm: 2 miles
9 miles
Week Total: 9 miles
Where: St. Moritz
Weather: warm, perfect high 60s and no humidity
Details: easy day today…legs feel surprisingly good. I have a lot of miles on the wheels, but I think I may be running on Diesel so I can last a lot longer. Lol. I have a really good base and have been holding up pretty good. I
Tuesday .. July 18th, 2006
Training: 7 am: off
10:30am: 3x (1800, 1200, 600) at 2,550 meters above sea level
Workout Recovery
1800- 7:57.6 3:16
1200- 5:06.9 2:00
600- 2:30 2:00
1800- 7:53 3:05
1200- 5:12 2:00
600- 2:33.7 2:19
1800- 7:58.8 3:00
1200- 5:10.1 2:00
600- 2:31 ------
5:00 pm: 30 minutes easy
Day Mileage: 7 am: off
10:30am: 8.5 miles, 2.4km warm up, 10.8km workout, 600m cool down 13.8k
5:00 pm: 4 miles
12.5 miles
Week Total: 21.5 miles
Where: Corviglia (2,550 meters above sea level)
Weather: beautiful with a cool breeze
Details: I ran a really good workout today. It was a really good head workout because I had to do the middle set alone and we were running on a Finnenbahn, which is 600 meters. The course was quite hilly and had some long steps to go up and down. Warm up was even a struggle because of the elevation, but once the workout began, I just tried not to think about the fact that we were at 2,550 meters above sea level and just push the workout hard. I ran pretty consistent times so I was happy about that.
Wednesday .. July 19, 2006
Training: 7 am: 25 minutes
10:30am: 60 minutes
5:00 pm: massage
Day Mileage: 7 am: 3 miles
10:30am: 8 miles
5:00 pm: 0
11 miles
Week Total: 32.5 miles
Where: St. Moritz
Weather: perfect as usual.
Details: Easy day today…yesterday's workout was quite hefty! The massage did me good and feel ready for the upcoming workouts…
Thursday .. July 20, 2006
Training: 7 am: off
10:30am: 61 minutes
5:00 pm: 25 minutes
Day Mileage: 7 am: off
10:30am: 8.5 miles
5:00 pm: 3 miles
11.5 miles
Week Total: 44 miles
Where: St. Moritz
Weather: mountain weather…
Details: Runs were easy today to prepare for my workout tomorrow.
Friday .. July 21, 2006
Training: 7 am: off
8:30: 20 minutes warm up, 20 minutes cool down 3x (4x400)
Recovery btw 400s – 200 meters
Recovery btw sets – 4 minutes
Times:
78.8
78.2
78.4
78.5
76.2
76.5
75.7
75.9
75.3
75.1
74.6
73.0
5:00 pm: off
Day Mileage: 16km, 10 miles
Week Total: 54 miles
Where: St. Moritz
Weather: always good running weather up here…
Details: The 400s felt really great today!!! I could roll a 75 and felt real strong as if I were running 80s, which is a good sign. I really felt loose and controlled in the 400s, but there are a few things I need to work on…My form is something that has been a long problem since my running career began. The only thing that I have done to try and correct my form is ABC drills. But I talked to our physical therapist up here and she gave me a couple of exercises to do to correct my form. (My upper body rotates too much and my right foot over pronates) I am always happy to get help from professionals and then build it into the program that I already have for myself. It takes a lot of self discipline to do exercises regularly on my own, but if I want to improve my all-around performance, then I have to build these things into my program. I have been doing well on working on my core strength, but man, it takes a long time to get my complete core strong…there are so many new exercises that I learn from other people to build into my program, so it is now 35 minutes long. Every little bit helps and I am determined to stay on top of the exercises.
Saturday .. July 22, 2006
Training: 95 minutes
Day Mileage: 12 miles
Week Total: 66 miles, 106km
Where: all over the place with my Ueli! J
Sunday .. July 23, 2006
Training: off.. Rest day!!! Finally.
Monday .. July 24, 2006
Training: 7 am: off
10:30am: 40 minutes
5:00 pm: 30 minutes and core strength
Day Mileage: 7 am: off
10:30am: 5.5 miles
5:00 pm: 4 miles
9.5 miles
Week Total: 9.5 miles
Where: St. Moritz
Details: Felt good
Tuesday -- July 25, 2006
Training: 9:30 am: 20 minutes warm up, 15 cool down, (8x300), 40 seconds recovery
51
56
57
57
57
57
57
58
Day Mileage: 8 miles
Week Total: 17.5
Where: St. Moritz track
Weather: beautiful.
Details: oops on the first one…I wasn't paying attention. Before I started, Fritz said that I shouldn't go any faster than 57…and then right after he said that, I ran a 51. It's like I knew it was way too fast, but I didn't look at the watch…and then I crossed the line and FritzBoss looks at me and sarcastically asks, "why do you even have a watch on?" I was like SORRY! Hahhaa. I am a dufus, but I slowed it down on the other ones.
Wednesday .. July 26, 2006
Training: 7 am: 25 minutes
10:30am: 35 minutes ABC Drills and core strength
5:00 pm: off
Day Mileage: 7 am: 3 miles
10:30am: 5 miles
5:00 pm: off
8 miles
Week Total: 25.7 miles
Where: St. Moritz
Details: Was supposed to have three trainings today, but decided on two instead to hold back a little bit this week because I feel the last two on my legs. Time off right now probably won't rest me up enough for Swiss Championships, but a rest won't hurt either.
Thursday .. July 27, 2006
Training: 10 am: 40 minutes
Day Mileage: 5 miles
Week Total: 30.5 miles
Where: St. Moritz
Details: easy days before Swiss Champs.
Friday .. July 28, 2006
Training: 7 am: 37 minutes
Day Mileage: 7 am: 5 miles
Week Total: 35.5 miles
Where: St. Moritz
Details: Last Day
Saturday .. July 29th, 2006
Training: 10 minute shake out in morning
20 minutes warm up
5k race, 4th place
10 minute cool down
Day Mileage: 8 miles
Week Total: 43.5 miles
Where: Olten
Weather: hot and humid.
Details: The race went out at about 75, but I stayed back at 80s to try and save my race…My body couldn't take the climate change though… In St. Moritz it was never humid and the temperature was always under control and we were never hot. We came down to Olten and couldn't handle the hot and humid weather compared to the climate up in St. Moritz…. The guys who were up in St. Moritz ran just as bad so at least I wasn't the only one who came down from elevation who had problems…
"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice." Wayne Dyer
There are two ways to take a shi**y race…Be miserable, or look ahead…I knew we weren't focusing specifically on Swiss Champs, but I DID want it to run a decent race. My legs felt fine, but I just couldn't breathe… Ah, what's done is done. I was upset after my race, but then after I talked to some other coaches, whose athletes had similar problems with the change, I felt a little better. I felt it wasn't possible for me to have a bad race then because I felt like I was in such good shape…Which I AM! I am in good shape and was confident I was going to run a good race, which was why it was such a disappointment when it didn't come out like I thought it would. Middle distance people didn't have as much of a problem as the long distance people for obvious reasons. I have been working my ass off and the work WILL pay off. The positive thing about Swiss Champs is that my club swept places 2-4! My club's name is Thun All Blacks. I am not sure where the "All Blacks" name comes from, but the uniforms are black, white and red..see? Fate. NC State had the same colors!
Monday .. July 31, 2006
Training: 53 minutes
Day Mileage: 7 miles
Week Total: 7 miles
Where: Wolhusen
Weather: hot and humid.
Details: Dead tired today and it felt really hot, even though it was better than it had been the last few days…
NEXT: August 1 - 13 – Switzerland skipped both spring and summer…what's the deal…
PREVIOUS: July 10, 11, 12, 13, 14 – Moved up to 3 runs a day and 90+ miles...