Barbate

I just came home from lovely Los Canos de Meca, a small seaside village and orienteering paradise in Andalusia. A few dozen Team FIN orienteers have kept a base camp there from the beginning of February (and staying until mid-April) so I thought of doing a one-week visit there too. For me it was a DIY training camp again, this time with my half-Spanish friend & club mate Ellu (well, actually she's 100% Finnish but currently living in Spain) who spoke the language, knew the places and made life thus a whole lot easier. She was wonderful company and got me introduced to Spanish culture, lifestyle and habits.

Training camp didn't go quite exactly as planned (speaking of myself) but was still pretty good and we had a good time. I had planned to do a high-intensity training block with 3 races and 3-4 threshold sessions but ended up doing only aerobic exercise the first four days due to running (or blocked) nose and head full of slime (I hadn't totally recovered from a recent flu yet).  But the last two days were really good and I could push hard again in hill-O-intervals, contour-O-intervals, hill intervals and sprint-O training. So overall it was still pretty good and I got to orienteer a lot, which was really the main purpose of travelling there.

Sprint trainings were excellent even at slightly slower pace. Super-narrow streets, stairs and passages made it anyway challenging enough. I feel that I got decent technical training despite the fact that I was physically down. And training there in such great conditions gave me a huge mental boost too. Soft sandy ground, steep climbs, contour details and good runnability made the terrain ideal for orienteering training and close proximity to all ready trainings made the place a real training paradise. I really loved it and wish I could have stayed there longer.

Also it was good to meet so many friends and team mates at the same place, take part to a tapas night by the pool, do a circuit training with my dear club mates, walk barefoot in the beach and treat your hurting legs in cooling sea after trainings. My plantar fasciitis is still troublesome but less painful than a month ago. I can already see clear progression!

Some of my favourite trainings:

Sprint Vejer de la Frontera

"Steep climbs" hill-O-intervals

Contour training

"Super-narrow streets"

Sporty weekend

This was supposed to be about a bus trip to Breda (Netherlands) and about Interland, the annual match between England, two Belgian teams, Netherlands, northwest Germany and a French team. I was excited to change my red-and-white club top of Pyrintö to a red-and-white English O-top. I felt also quite proud of it. But on Friday morning, just before I was supposed to travel, I woke up with sore throat and fever and that was it. A beginning of a different kind of weekend. But it turned out to be sportier than I had imagined. My own actions were minimal but I still got a small boost of endorphins (just by watching TV).

Every athlete knows how annoying it is to be sick. Especially when you should be hitting your peak mileage weeks of the year. If you've been training really hard before getting sick then you can afford a week of rest without getting too annoyed about it but if you've already had some problems during the past weeks or months then just a normal flu can feel like disastrous. This time getting sick hit me hard but only for a half a day or so. Then I thought that a total rest would actually do really good for my inflamed foot too and decided to moor myself tightly to the coach and take all out of a sluggish weekend.

Friday went by following among others biathlon World Cup from Sochi, cycling from Tirreno-Adriatico, cycling from Paris-Nice and ski jumping World Cup from Lahti. In between I read the latest issues of Runner's World and Cycling Active.

Saturday was even better starting already 7am with replay sendings from Friday in case I've missed something, then continued with live alpine World Cup, Nordic combined, classic sprints in cross-country skiing, biathlon World Cup, and the Inter-Counties (UK Inter-Counties Cross-Country Championships). LIVE as well on Sky Sports 3. The event I ran myself a year ago! Just a thought of seeing myself running there makes me embarrassed. Although at the same time I'm still quite proud of it. It was an honor to get to run there and the race itself was far from my comfort zone. I doubt I'll be doing anything like that ever again.

On the afternoon I felt a bit better and went to a yoga class with Sami (it was his suggestion and has never happened before so I didn't have much choices). I guess Sami thought that I wasn't up for that yet when he came up with such an unordinary suggestion. After the class I continued watching cycling.

And Sunday...well Sundays are for long runs (or occasional races) but this time it was just a marathon session in front of TV. When Sami went out for a road ride it was really hard not to go with him but for once I was determined to think forward and take it easy until feeling better. So green in envy I stayed at home. Highlights of the day were Mervi Pesu's (my idol & club mate) victorious long distance race at the Ski Orienteering World Championships in Kazakhstan and Richie Porte's stunning time trial ride in Paris-Nice that confirmed his overall victory. Enjoyed even watching Petter Northug's dominance in classic cross-country skiing from Lahti and Team Sky's another great day of riding in Tirreno-Adriatico.

Now I feel more rested than ever and ready for a training camp in Spain!

Me trying to be a yogi

Camp Portugal 2013

February wouldn't be February without a training camp in Portugal. This time I spent ten days there with my good friends Sofia and Heini training and taking part to Portugal O Meeting in Idanha a Nova and then Meeting de Orientacao do Centro in the coast. It was a good entity with plenty of orienteering in full speed (well it's relative so I'd better say high or fairly high speed). I managed to run altogether 6 races, a few hard trainings and a couple of easy sessions with a map. I increased my weekly mileage hundredfold but my plantar fasciitis took it fairly well and protested badly only a few times (when I tried to run twice or more a day). I had good races and bad races, good days and bad days, and good legs and bad legs. But as a whole it was definitively good and I can see progression in many fronts even if I wasn't always satisfied with my orienteering.

I had two fairly good middle distance races (POM day 2 & MOC day 2) where I was 6th and 9th, two average long distance races (POM day 1 & MOC day 1) and two quite poor races (POM days 3 & 4) where I did a few bigger mistakes (over 3 min altogether) at the end of the course. Terrain of POM days 3 and 4 in Cidral was technically fun but physically challenging for me for two reasons: 1) steep ascents and 2) steep (rocky) descents. First of all I wasn't fit enough for the climbs (my brains just stopped working at the top of the hills) and secondly my left foot couldn't handle the descents. Everything in between was fine but there wasn't much of it.

Sand dunes in Quiaios and Osso-da-Baleia suited me (and my foot) much better and I just loved running there! Unfortunately I wasn't sharp enough to stay focused all the way and was driven from the red line a couple of times. But there was a lot of good in all my performances even if I wasn't fully satisfied. I was 9th on both days of MOC and 8th overall. Same as in POM. So some consistency in the results despite mistakes. 

Best of all was nonetheless the fact that I could run all the races and my plantar fasciitis didn't get much worse (a couple of sleepless nights doesn't count). I could orienteer nearly as much as I had planned and skipped only a couple of afternoon runs that Sofia & Heini did (and unfortunately all the great sprints too). Instead I used that time for core & gymnastics. So I should be able to do a few more sit-ups than I used to do and hold myself longer in a side plank. A great training camp all in all and very well organized events once again with great courses and good maps.

Highlights of the week:

-sprint in Monsanto (see Thomas Dlabajas video here)

-luxury staying in the middle of an olive plantation

-sleeping bag (had learned something from the last year!)

-pumpkin walnut chutney (a lovely welcome greeting)

-map memory training with the British squad (ages since I've done something like that!)

-pink kinesiotape (as essential as an ice bag)

-petzl (couldn't have survived without it when able to use only one electrical element at a time)

Big thanks to everyone involved helping with maps & trainings, especially Hannu, Philippe, Liz, GG and Luis! 

Links to maps & results:

Results POM

Maps POM

Results MOC 

Maps MOC

Winter of compromises

It's been a different kind of winter with a lot of alternative training and compromises. 

Ever since the middle of November I've been struggling with a foot injury that has lately transformed from weird metatarsal pain to more conventional plantar fasciitis (don't really know whether to be relieved or not). First I thought it was good that the initial pain was more or less gone and the pain had proceeded towards the heel but nonetheless situation remains pretty much the same. I've still got pain when I run and it gets even worse afterwards. But hey I just read that most people recover completely within a year  so I've got no worries! (what?!? a whole year?!?) I also found out that it is often associated with high BMI (I should really get worried!).

So I've spent much more time in saddle, gym and pool than running and gradually I'm getting a bit bored to it. I was happy to be able to run the first World Cup round in New Zealand but in reality my foot was not yet fully recovered and running there didn't help much the process. On the other hand the whole trip was amazing and gave me a huge mental boost that I really needed.

When back in England I thought I could do some proper training again by cycling but then we got lots of snow and for a week or so cycling outside was not an option. I tried running in snow, which was much better than running on hard surface, but it was not painless. When the snow was finally gone and I was excited to get back in the saddle the first thing that happened was that my bike got punctured. I know it happens quite often but at that moment it just felt a bit unfair after all misery. The day after I got the tire changed and was just getting ready for a new ride when stomach flu hit me and put me to bed. I'm not complaining, it just hasn't been any dancing on roses lately.

Anyway, it's looking slightly better now (knock knock) and I really hope I will be able to run again in a few weeks time when heading off to Portugal for a training camp. Plan was to run both POM and MOC but we'll see how it goes. Adios!

World Cup New Zealand

World Cup start in New Zealand and the whole trip there was awesome. It's an amazing country and the races there were excellent.

When we got there just before New Year I wasn't sure whether I'd be able to run any of the races due to my injured foot but I was nevertheless determined to enjoy the trip (which wasn't particularly difficult). First week I still avoided running and concentrated on other stuff. We explored exotic forests, waterfalls, beaches, hot water springs, hobbit land, mountain bike parks, national parks, mountains, bubbling mud baths and other geothermal wonders. Model event just a day before the first World Cup race was my first O-training for a long while and gave me a needed wake-up before the first race.

It started with a middle distance on sand dunes of Waikawa Beach. First look on the map and I realized it was going to be a technically challenging race. "Just what I wanted" I thought slightly horrified because it looked really tricky and I wasn't sure how I was going to cope with it myself. But it was indeed really cool and I loved it! I tried to focus on simplifying things and picking features from a distance. It worked pretty well all the way to the spectator control where I forgot for a while what I was doing. My good flow was disrupted and I did a couple of small mistakes at the end of the course losing a few minutes there. But as a whole it was pretty solid race and I was quite happy with my 12th place. After all I hadn't been able to run or orienteer for a while.

World Cup 1 results

Next day we had a sprint qualification race on the Parliament grounds in Wellington. It was a typical city centre sprint course and a good reminder for me what sprint orienteering is. My sprint mode was totally off and I hesitated a lot but made it still comfortably to the final. Unfortunately my foot protested quite a lot after running hard on hard surface and racing again the day after wasn't very fun.

Sprint final started from the very famous Dunharrow (from the Lord of the Rings) by the side of Mt Victoria and zigzagged across the Wellington college area providing everything you can expect from a sprint course. After a decent start I messed it up on the long leg to control 5 where I wasn't able to execute the leg as I had planned but instead tried to run through some buildings (didn't succeed though). I lost over a half a minute there and after that did some additional smaller mistakes. I wasn't at all happy with my performance but quite surprisingly made it still among top 20.

World Cup 2 results

Third World Cup race was a combination of a prologue in the morning and a chase start in the afternoon. Both races went on open grassy hobbit hills with some steep climbs. I had an average run in the prologue with a few small mistakes. In the chase I went out as 17th with Venla and Outi just a few seconds behind me. We did a good job in the beginning and reached soon all the girls ahead from 9th place onwards. From control 10 to 13 it felt more or less like cross-country running but then in the map change (#13) we split. Lina & co who ran it around from the left were far ahead on the next control and we only reached them at the end of the course. Sprint to the finish started from the second last control before I had even punched it and I just felt I missed the whole thing. I don't know whether it was the heat or the fact that I hadn't done any sprinting for ages but I felt just helpless when it came to sprint and was unable to change the gear. It had been a good race for me but after such a faint finishing it didn't feel that good. I was 15th.

World Cup 3 prologue results

World Cup 3 chase results

Overall it was a great tour with some excellent races and I'm extremely happy that I was able to run them all. With respect to my injury and a break from running and orienteering I am quite pleased with my two top 15 results and my current 13th place in the overall World Cup standing.

World Cup overall standing

All maps are found here

Some random pics from the trip..

Wai-O-Tapu thermal wonderland

Beaches of Coromandel

Shire and its hobbit holes

Mt Doom looming behind the clouds 

Mt Ruapehu, Tongariro national park

Cape Kidnappers

Normipäivä

Now that I'm back in good spirits and well adapted to cross training I thought of describing my regular day, normipäivä, as it is.

6am Wake up and some gymnastics to wake up my foot while having a morning coffee. It's raining cats and dogs but luckily it's only a brief ride to gym.

7am Spinning. I'm still half asleep but the instructor seems to think it's a hard session and everyone should put his or her max effort into it. Aargh..

8am Swimming & sauna. I finally start to get off my morning stiffness.

9am Breakfast & newspapers. Sometimes at Starbucks, sometimes at home. I prefer coffee at Starbucks but porridge is better at home although I do like their Swiss-style breakfast pot. Today I want to have my homemade pecan nut oatmeal with cinnamon so I cycle back home.

11am Back to gym again for a strength session. I'm different from the other heavy-users there but fit well in by now. I used to get these strange looks when I went to the men's side (that is the side of the gym with free weights and bars) and lifted my pathetic 15kg bar but now they seem to know that there is this odd distance runner girl who attempts to lift weights but actually forgets to put weights to her bar.

1-5pm Lunch, nap, stretching, mails, papers, housework, gingerbread baking etc.

6pm Back to gym again. It's third time I say hello to the girl at the front desk. It's time for spinning. Only a brief 30min class, works as a warm up. When the class ends and others get off their bikes to start with stretching I continue pedaling with two bald +40 blokes. They always stay for at least two classes in a row. Typical mamils (=middle-aged men in lycra). They used to have their expensive sport cars but nowadays they are actually sporty and go on two wheels.

7pm Another class of spinning starts and before I notice I've done 90mins of hills and intervals. I'm sweaty all over but a tough session easily done. Just do what you're told to do and it's done.

8pm There's pilates in the scheme but I already feel pretty tired. But I should do that, shouldn't I? It's really something I should be doing now. Phew okay I'll go...

9pm Dinner, stretching and flexibility exercises. I keep some ice in my foot while watching TV.

10pm I go to bed and read a few pages of The Hobbit before falling asleep. Next I'm dreaming of adventures in the Middle Earth...

It's tendinitis!

I've been silent for a month now because there hasn't been much to say. I've been struggling with a metatarsal injury and haven't been able to do much of training. It's been nasty and disturbing and it hasn't gone away even though I've given it a lot of rest and kept off from running. After three weeks of more or less constant pain I started to get worried about it (that is my doctor got worried about it) and went to see some experts. Sharp pain was localized primarily to the first metatarsal bone and it was sore when tapped. In other words an obvious stress fracture (which is really no wonder after running a marathon). There was also some joint irritation, general tightness and reduced flexibility in the foot but the pain in the first metatarsal remained even when flexibility was regained. So a little bit of this and that but clearly some bone damage too. This was the initial diagnosis but just to be sure I went to MRI. I've done it twice before when suspecting a stress fracture and both times it has proven right. But this time it surprised me by not showing any obvious inflammation in the bone, only beneath it (wohoo!). I know I've already announced otherwise but luckily it wasn't that simple. So after going first deep down in despair for a day or two the actual statement of the radiologist was a huge relief. My two previous stress fractures took months to recover so any injury other than a stress fracture is good news to me. It's not that the foot is any better (well, it is a bit better) but the fact that I'm actually able to do things and don't have to spend next 8-12 weeks solely in a swimming pool helps a lot. It looks like I can do the trip to New Zealand but running the World Cup races there remains to be seen.

                                              

                                              Bye bye and Merry Christmas to you all!