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Preview: Katrinberglauf (4.5km, 943 Hm)

Preview: Katrinberglauf (4.5km, 943 Hm)

In two days, on June 14th, I will be competing at Katrinberglauf. This mountain run in Bad Ischl, Austria, is labelled as “Austria’s steepest mountain race”. The start and finish lines are at the valley and mountain stations of the Katrin Seilbahn cable car, which 

Month in review: May 2015

Month in review: May 2015

Track trainings: I returned to the track this month, but six out of seven sessions were restricted to warm-up, lunges, jumps and other conservative non-sprint stuff. On the seventh training session (May 28th), I dared to do some diagonal strides (on grass) and then couldn’t 

Bad Wiessee hike

Bad Wiessee hike

After competing in the Wallberg Berglauf the day before, I had a full day left in the Tegernsee region before my 600km drive back to Luxembourg. And while there were heavy rains all throughout the day, I was determined to not let it go to waste – it would be a shame to be in the mountains (even though it was only the less jagged foothills of the Alps) and not climb something.

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I ended up hiking 33km in total, with some limited running thrown in to increase the pace a little. This was only possible a couple of times, conditions being the grade (the first few kilometers out of Bad Wiessee were quite steep) and whether or not I was holding an umbrella (it was raining that heavily). After covering 20km and starting to get tired, I  thought it was more prudent to skip running altogether.

For the first 50 minutes, I followed Breitenbach, a small river, into the forested slopes on the west side of Tegernsee. In the first hour, I covered just over 400m of elevation. Over the next half hour, the trail gradually got less steep and contoured around the hills in a southerly direction towards Aueralm. This part of the climb had been signposted near the trailhead as taking 3.5 hours; and initially it looked like I would match that time. It seems that I made good progress further up.

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I didn’t stop at Aueralm, but instead headed on towards the first peak that was signposted. Fockenstein (1564m) was supposed to be one hour away. I made it to the top three quarters of an hour later; but most of that wasn’t pleasant: at first the going was still quite relaxed, but then the winds picked up. For a while I was heading straight into the wind, so the umbrella definitely helped in sheltering me. Further up, I was seeing the effects of recent snowmelt: the grassy path was soaked, any exposed stone was dangerously slippery, and all bare earth had been turned into a mudfest.I was wearing my Brooks Cascadia 8 trail runners, and they don’t do too well in slippery conditions. Furthermore, they’re not water-proof in any way, so my feet got wet in no time. At least the advantage of a shoe that is not water-proof is that due to the foot generating heat, any water that enters has a chance to get out again.

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My navigation was limited to the signposts that were present at any trail intersection. I had safely tucked my brand new cell phone into two layers of ziplock bags and wasn’t going to risk having it get wet just to look at a GPS map – I didn’t have any solid destination in mind, anyway.

I hiked down the same way I’d come up for some 25 minutes, and then continued South. There had been signs for “Kampen (1594m)”, so I’d decided I would try this next. On the final ascent however, with some 300m of elevation to go, I had a one-person safety meeting. The trail was getting quite steep and snowed over; and conditions would probably not improve. Therefore, if I had to come down the same way, I’d be looking at a lot of slippery footing. “Not worth it”, I concluded.

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So I headed back down and followed a larger and less steep trail towards “Seekarkreuz”. The going here was quite monotonous – a steady grind that climbed slowly but steadily on a narrow forest / gravel road. But as I increased in elevation, I encountered more and more snow. Also, as the snow was saturated with he falling rain, no matter how careful I was, each contact with it meant my feet got wet. After three successive snow fields and conditions further up looking to worsen, I decided to once again turn around. This was at around 1430m.

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With two out of three summit attempts foiled, I decided it was time to head back to the valley. I’d already covered close to 20km of distance by this point. At the next intersection there was a small single trail going down towards Bad Wiessee along “Söllbach”; but I decided against this option; again because of the slippery conditions of the trails. Instead, I backtracked on the wider paths towards Aueralm, by which time I’d done 25km in slightly over 4h40. From here, I had two options: head down the same way I’d come up, or take a different road that looked steeper. I opted for the latter because I thought it would be faster. And it was at first, dropping me down towards Tegernsee quite efficiently.

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However, when I exited the forest I found myself south of my hotel, which meant I had to follow the sea shore for a couple of kilometers to get back to my hotel. In the end, I reached it after a total of 33km. The hike down from Aueralm had taken 8km, a saving of a whopping kilometer compared to the 9km ascend.

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The final tally for the day was exactly 6 hours on my feet. Since I had done no sitting breaks, my GPS watch had recorded a “moving time” of 5h43. My average pace was 10:55min/km, or 10:24 when only considering the moving time. Elevation-wise, my Garmin 910XT recorded 1399m of total elevation gain.

Race report: Wallberg Berglauf (5.5km 860Hm)

Wallberg Berglauf was my first mountain run. I joined 252 other people on a rainy May 1st morning in Rottach-Egern, near Tegernsee lake in Southern Germany to run/walk 5.5km and climb 860m of elevation. [sgpx gpx=”/wp-content/uploads/gpx/Wallberg Berglauf 5.5km 860Hm.gpx” mtype=TERRAIN summary=TRUE] Drive to Germany, recon 

Month in review: April 2015

Month in review: April 2015

Track trainings: I opted out of club trainings on the track this month, and managing the inflammation on the achilles tendon has become a bit more controllable. Road&Trail Running: 12 sessions, of which 6 were hard hill/mountain work-outs.5600m of vertical, 90km distance, 13h12 time. Walking: 

Preview: Wallberg Berglauf

Preview: Wallberg Berglauf

In two days, on May 1st 2015, I will be facing a new challenge: competing in a mountain run.

Wallberg Berglauf will take place in Rottach-Egern, near Tegernsee in Southern Germany. It is not the first mountain run I’ve signed up for (that would be the Chamonix KMV, which I wrote about already) but it’s the first one I will compete in. And actually, I originally signed up for this race because of the Chamonix KMV – it should be a good preparation because while it’s longer it’s less steep and therefore should serve as a decent enough entry point into the sport. Often, the best preparation for a race is another race… only in race conditions can you truly test yourself and see if your training, gear choices, mental preparation, etc. can withstand the demands of racing. While you can approximate things in training, it’s often times not possible to replicate the conditions of race day (length of the climb, competitors, ability to dig deeper than you would during a training run, etc.). But of course the more I started reading about Wallberg, the less I started seeing it as a training or preparation run. I now consider it as a challenging and hard competition on its own.

And of course with just two days to go, I’m starting to get a bit anxious. First of all, because this is a discipline that is entirely new to me and I’ve never done anything like it. Then, I’ll be entirely on my own. On most of my track&field competitions over the course of the past twenty-seven years, there was direct or indirect support (presence of a coach, and/or of other people from my training group), or after a while even when no outside support was available I already had a huge history of races already run and the corresponding experience that goes with it. On Wallberg, it will just be me, doing something I’ve never done before. Sure, it’s not rocket science and I’m still in a well-supported race that’s close to civilization; but there’s still quite a few things that I will have to deal with: what to wear, how to handle valuables during the race (car keys, cell phone, etc.), the logistics of getting my starting bib, handing off my warm weather gear to be shuttled to the finish line, etc.

And then, there’s this:

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Yup. Plenty of rain is forecast not just for the race day but also the day before. Which means that the trails won’t be dry and that conditions might be quite miserable. Which means I’ll need to think a little harder about what to wear so as not to get too cold or too wet. But then again, it’s a relatively short race; so carrying around extra layers means carrying extra weight that may not be needed because on the 16% average grade my body will certainly create a lot of heat.

Finally, I’m a little concerned about my fitness. While I have been training specifically for hilly conditions for a few months now, I’m sure I could have done more, in a more structured way. While I have no doubt that I can finish this race, it still remains to be seen whether I can finish “fast”.

The thing is, I know how fast and how well I can climb 200m of elevation. I also know I can climb 1000m of elevation over the course of one training session. What I don’t know is how well I can cover 860m of elevation gain by running and walking 5.5km up in one go; with no possibility of rest that hill repeats afford you (running down in between uphills will never provide the same stimulus than continuous uphill).

It’s always difficult to speculate in advance how well you can do on race day. There’s a lot of factors to consider (and maybe some I haven’t considered yet). Obviously the weather will be an important factor; but I also can’t really judge how much influence competing against other people will have. A while ago, I did some primitive calculations on paper by extrapolating a few of my training sessions, and came up with a rough estimate of being able to cover the race distance and elevation in 55 minutes (average pace of 10 min/km). In my more optimistic moments, I’ve caught myself fantasizing about being capable of finishing in around 44 minutes (for an average pace of 8:00 min/km). Maybe the reality will lie somewhere in between, or maybe I’ll find myself 500m up, completely out of breath, heart racing, and with the knowledge that I was being way too optimistic.

Looking at last year’s finisher list (2014 was the first year on a slightly longer course) with 311 people across the line (male and female combined), the winning time was an impressive 34:05; finishing in the top 50 required a time of 42:51; top 100 47:44. A time of 44:00 would have meant 61st, 55:00 would have meant 200th and 60:00 249th. This year, there’s 188 runners signed up in advance; so it looks like there might be anywhere from 250 to 400 competitors.

Plenty of things to get nervous about; but at least the day leading up to the race will be less complicated than first planned: rather than work a half day, go to the dentist during lunch and then drive down 600km the way I originally planned; I’ve now taken the entire day off work; I’ve rescheduled the dentist appointment and will therefore be able to set off quite early in the day, hopefully beating traffic. Maybe I’ll even get around to still checking out the first 1 or 2 km of the course in the evening.

27-28/Apr/2015 – Rest day & 8km road run

27-28/Apr/2015 – Rest day & 8km road run

I took a complete rest day on Monday. It wasn’t planned, but it was pouring down during lunch and when I got home in the evening (after a day at work where I was the only one of the team not on vacation or sick 

26/Apr/2015 – 17km MTB ride

26/Apr/2015 – 17km MTB ride

Once again, I was spared the rain that was forecasted; so I set out on the mountain bike again to give the left achilles tendon another break. I ended up covering 17.05km with 318m elevation gain in 1h01; for an average speed of 16.7km/h. I 

25/Apr/2015 – Short 13.5km MTB ride

25/Apr/2015 – Short 13.5km MTB ride

It rained on and off most of the morning and afternoon, and my left achilles was feeling a little worse than average; so despite having most of Saturday off I decided not to do any big training session on foot; and instead just headed out on the mountain bike for a short while to get the legs and heart moving.

I must have been in a daze, because when the Garmin asked “are you currently inside?” while getting the bike ready in the garage I acknowledged; which of course switched the GPS receiver off. When I went outside It didn’t occur to me to switch the GPS back on, I merely pressed “Start”, so while the watch was recording my ride, it only recorded information from all other sensors (cadence, speed, heart rate, elevation).

41 minutes on the bike, 13.5km with 236m of elevation. Average heart rate: 138.

The real news for the day was also fitness-related, but not quite. Throughout the month of April, I tried to follow some of the advice in the book “Fat Loss Happens on Monday”, most notably tracking my calorie intake (in my case, on MyFitnessPal). That step alone – I didn’t manage to change all my eating habits – probably contributed to weighing in at a leading “7” (79.9kg, not much, but it is below 80kg) for the first time since late August 2012; which means my average weight went down over 2kg over the course of April. While most people who know me will probably scoff at that and declare that I “don’t need to lose any weight”, the reality is that for any fitness-related activity, if I can get rid of some excess body weight, I should be able to perform better. And I’m still near 14% body fat, so it’s not like I’m doing anything excessive.

24/Apr/2015 – 9km run urban & trails

24/Apr/2015 – 9km run urban & trails

Today might be the end of a good weather window that lasted a good two weeks. Certainly not the norm for Luxembourg, so I figured before we’re back to several months of drizzle, I’d be productive in my lunch break and go for a trail