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Update on Vertical Training

I was going to call this “update on KMV training”, but in my scheduled and tentative races for this year only one out of a potential four events is a true “KMV”, meaning a climb of 1km vertical distance over as short of a distance 

First few outings on a mountain bike

First few outings on a mountain bike

I didn’t mention it on this blog so far, but earlier this month I bought a mountain bike. I’d been toying with the idea for quite a few years, but my runner’s mindset always prevented me from taking the plunge. But before the easter holidays 

Month in review: March 2015

Month in review: March 2015

Track trainings: 3 sessions with the club, but no real track running.

Road&Trail Running: 8 sessions, of which 4 were hard hill/mountain work-outs. 4104m of vertical, 77km of distance, 10h52 time.

Walking: 17 days of >2km. Quite a few 4-6km lunch walks and 2 harder hiking sessions. 2295m of vertical, 91km distance, 19h00 time.

Indoor cycling: 1 short session. 20min, 11km.

Average body weight:82.57kg (up 0.11kg from March). Body fat 14.98% (up 0.08%)

Injuries: Still fighting the achilles tendon; which seems to get worse every time I speed up. Oddly enough, running up or down mountains at moderate speed seems to have less impact.

Pico de la Zarza, Fuerteventura (#3)

Pico de la Zarza, Fuerteventura (#3)

As a former competitive sprinter, I find that I still strive on challenges, and attempting to beat the clock. With my GPS watch troubles on my second ascent of Pico de la Zarza two days prior that prevented not just a comparison to my previous 

Pico de la Zarza, Fuerteventura (#2)

Pico de la Zarza, Fuerteventura (#2)

Two days after my walk/run up Pico de la Zarza, the achilles tendon was slowly getting manageable again and I was pondering another run or hike. For a while, I was telling myself that I was too tired for a big effort; but then decided 

Pico de la Zarza, Fuerteventura

We’re currently vacationing on Fuerteventura. I set out once more to ascend the island highpoint, Pico de la Zarza (807m) – for the third time on our third stay on the island.

I parked my rental car just off the roundabout on the FV-2 highway. This is the start of the main Strava segment, and also the most logical point to start the hike since on the other side of the road there’s only the beach and not much elevation change. From the roundabout, a side road goes up quite steeply to a large hotel complex. This 200m climb on a sidewalk is shared with tourists returning from the shops or the beach. A runner gets funny looks, because regular tourists at this hotel have probably grown to hate this incline that is between their leisurely day at the beach and eating and drinking themselves silly at the buffet.

On the first intersection I turned left and followed the road past the large hotel. After about 900m, I left paved ground and started following a rocky dirt road on the right. At this point a few cars of hikers or runners that didn’t want to climb the initial 50m of elevation on pavement were parked.

From here on, there would be no more intersections. The road got steeper over the course of the next kilometer on crushed black rocks. 2km into the climb, the first 200m of elevation were behind me. I was already feeling quite thirsty – on the entire climb there’s no shade, and the mid-day sun was beating down.

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Next up is a short downhill, during which the entire rest of the trail comes into view. The good news (?) is that it’s all uphill. Unfortunately, there was a strong headwind that made fast forward progress quite hard.

I walked more often than I ran – basically, at this point in time with my fitness being the way it is, I can’t run any strong incline without may heart rate going into unsustainable regions above 170 beats.

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Nevertheless, I was making reasonable progress. From km2 to abou km5.5, the trail is mostly a rough Jeep track. At that point, the road levels from a while and there starts to be some plant life. The ground is softer as well, and I could see a few muddy spots, testament to the rain that we had seen the past two days.

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At km6, the final climb starts. At first, there’s still a wide track, which gradually narrows. At the beginning of the narrower switchbacks, I was now 1 hour into the climb. Up to here, I had covered about 680m of elevation (according to the realtime data on my Garmin).

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The remainder of the climb turned out to be slower than expected, because the track had become quite muddy. Combined with the irregular rocky steps, this made for more work than I had expected. I made it to the top in 1 hour 14 minutes, pretty much the time I had anticipated.

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Since I’d already been there twice, I only spent a little time at the peak and then turned around. From here on out, I was able to run most of the way down. Pain in my achilles and a lack of large-scale downhill running made me wary of powering down the mountain, so my “run” entailed quite a lot of braking for a pace of only around 6-7 minutes per km.

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Strava recorded a total segment time (up and down) of 2 hours 8 minutes; 855m of elevation change and 14.8km of total distance.

Given my lack of regular training, the high wind and comparatively warm temperatures, I’m quite happy with the time, even though there’s still a lot of potential for improvement.

In light of my upcoming goal (the KMV in Chamonix), being able to cover slightly less than 700m of elevation in one hour is encouraging; especially since that amount of climbing took place over more than 6km; whereas Chamonix only has half of that for the equivalent vertical. At the same time, I’m more than a little concerned by my achilles troubles and the way the left foot felt the day after this climb.

Month in review: February 2015

Month in review: February 2015

Track trainings: In February, I actually managed a perfect attendance at track trainings again. I went every Tuesday and Thursday of the month, for a total of 8 sessions. Unfortunately, the trainings I ended up doing have little resemblance to real track work: the first 

Preparing for the Chamonix Vertical KM – a lengthy preliminary analysis

In late 2014, I signed up for the Chamonix Vertical KM. While my left achilles tendon has not been happy lately (this is a subject that would merit a blog post on its own), I need to start thinking about how I want to solidify 

Month in review: January 2015

Month in review: January 2015

Another month already?

Track trainings: Continuing last month’s trend, my attendance at my club’s track trainings was sporadic. I went four times, and did weights and other indoor stuff three times. Which leaves only one track training, which in retrospect I wasn’t ready for. The 8x300m training is a winter classic, and I was happy that I was able to complete it at a moderate effort level; but payback came the next day when the left achilles/soleus/calf area was so sore that I couldn’t walk without a limp for a few days. Needless to say that this was yet another setback for my 2015 plans, both physically and mentally.

Road&Trail Running: I was able to put in a fairly regular effort during the first two and a half weeks of the month, doing road and trails runs that varied between 8 and 12km; with a few rest days in between to keep the overall load manageable. Towards the end of the month, that regularity went out of the window because of three reasons: achilles pain, work commitments and a snow front (that turned the trails into slush). In summary, yet another average month with 103km in 10h51, and 1850m of vertical.

Walking: Walking-wise, January was a fairly slow month. Outside of those walks I did on work days for transportation, I only did two real weekend efforts, coincidentally on the first and last day of the month. At least January ended on a good note, with a 12km hike on new snow. Total: 43km, 7h23, 600m vertical.

Indoor cycling: Not much improvement. Only one session, 30 minutes.

Average body weight: Still fighting the aftermath of the end of the year, and sloppy eating that gets magnified during that time period. Higher than usual stress also didn’t help in getting the numbers down. Average of 82.8kg, body fat 15.1%.

Year in review: 2014

Year in review: 2014

Summing up an entire year is not an easy task, especially if there’s been a few different things going on, but nothing that really stands out. On the track, both indoors and outdoors, I ran a few competitions but wasn’t happy with the majority of