Training Log Archive: GswedeIn the 7 days ending Oct 19, 2014:
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Sunday Oct 19, 2014 #
Running 2:01:35 [5] 20.0 km (6:05 / km) +1200m 4:41 / km
El Cross de La Cuerda Larga.
The race was 20km with 1200m of climb along the highest mountain ridge in the sierra north of Madrid. The average altitude was 2100 meters and it varied between 1780 meters and 2380 meters above sea level. We had a 350 meter climb right out of the start. I decided to place myself a little further back between 12th and 18th, but as we started to climb I could feel the pace was far too slow. I was, essentially, not working hard enough. I then decided to pass a few of my competitors as I moved up the peloton. Before I knew it I was in 3rd and only 15 meters off of the top 2. I was worried that perhaps I was too high up and I would later pay for pushing early. These doubts were silenced as I felt how strong my legs felt while climbing. Listening to the labored breathing of those around me and maintaining a smooth light respiration gave me confidence.
We made it to the La Najarra checkpoint in 15 minutes, on pace with last year's winners. From this point on I was essentially alone, second place was 45 seconds ahead of me and would continue on to maintain that lead throughout the rest of the race. I tried to make a few pushes to close the gap but I was already at my threshold and was unable to cut the distance in any signifcant way. Fourth place tried to make a push about 25 minutes into the race but I held him off on the rocky downhills. There were many spots throughout the race where it was nothing more than a boulder field. I went jumping from rock to rock in the same way I have learned to in orienteering. While my competitors were obviously ready to take on these obstacles, it was clear that orienteering had prepared me more for them. I'll take my advantages where I can get them.
The rest of the race was solitary. I ran alone and got occasional glimpses of second place as we ran through a straight section of the trail. This offered another challenge. I had to stay motivated and remember to push the pace on the flat open sections when I could run faster and to move up the hills quickly but efficiently. If I had someone with me I wouldn't have had to search for as much internal motivation, but c'est la vie.
The terrain was very rocky and my lower calves and ankles were quite fatigued by the end. In the last downhill to the finish I had terrible calf cramps that made me stop to stretch them out. At several times I also lost the trail and spent 10-15 seconds recovering it. This really hurt my rhythm also. All told the time I lost was probably around 3 minutes. Not bad considering second only beat me by 2 minutes.
At the end of the day, this race was meant to build fitness, confidence and to just generally enjoy myself. So... goals accomplished. And I beat Rorri. Another goal accomplished.
Pictures of Start and Finish:
https://www.facebook.com/photo.php?fbid=1020288334...
https://www.facebook.com/photo.php?fbid=1020288334...
Pre-Race Goal Discussion:
http://youtu.be/fZMct5Bd7ro
The race was 20km with 1200m of climb along the highest mountain ridge in the sierra north of Madrid. The average altitude was 2100 meters and it varied between 1780 meters and 2380 meters above sea level. We had a 350 meter climb right out of the start. I decided to place myself a little further back between 12th and 18th, but as we started to climb I could feel the pace was far too slow. I was, essentially, not working hard enough. I then decided to pass a few of my competitors as I moved up the peloton. Before I knew it I was in 3rd and only 15 meters off of the top 2. I was worried that perhaps I was too high up and I would later pay for pushing early. These doubts were silenced as I felt how strong my legs felt while climbing. Listening to the labored breathing of those around me and maintaining a smooth light respiration gave me confidence.
We made it to the La Najarra checkpoint in 15 minutes, on pace with last year's winners. From this point on I was essentially alone, second place was 45 seconds ahead of me and would continue on to maintain that lead throughout the rest of the race. I tried to make a few pushes to close the gap but I was already at my threshold and was unable to cut the distance in any signifcant way. Fourth place tried to make a push about 25 minutes into the race but I held him off on the rocky downhills. There were many spots throughout the race where it was nothing more than a boulder field. I went jumping from rock to rock in the same way I have learned to in orienteering. While my competitors were obviously ready to take on these obstacles, it was clear that orienteering had prepared me more for them. I'll take my advantages where I can get them.
The rest of the race was solitary. I ran alone and got occasional glimpses of second place as we ran through a straight section of the trail. This offered another challenge. I had to stay motivated and remember to push the pace on the flat open sections when I could run faster and to move up the hills quickly but efficiently. If I had someone with me I wouldn't have had to search for as much internal motivation, but c'est la vie.
The terrain was very rocky and my lower calves and ankles were quite fatigued by the end. In the last downhill to the finish I had terrible calf cramps that made me stop to stretch them out. At several times I also lost the trail and spent 10-15 seconds recovering it. This really hurt my rhythm also. All told the time I lost was probably around 3 minutes. Not bad considering second only beat me by 2 minutes.
At the end of the day, this race was meant to build fitness, confidence and to just generally enjoy myself. So... goals accomplished. And I beat Rorri. Another goal accomplished.
Pictures of Start and Finish:
https://www.facebook.com/photo.php?fbid=1020288334...
https://www.facebook.com/photo.php?fbid=1020288334...
Pre-Race Goal Discussion:
http://youtu.be/fZMct5Bd7ro
Friday Oct 17, 2014 #
Running 55:00 [3] 11.0 km (5:00 / km)
Exploring my town.
Thursday Oct 16, 2014 #
Running 1:45:00 [3] 22.0 km (4:46 / km)
A run around the whole circumference of the lake. This was a really good run. My legs felt like crap, but this was really good.
Tuesday Oct 14, 2014 #
Running 1:10:00 [3] 15.0 km (4:40 / km)
Easy night exploring the area around the lake.