Training Log Archive: Jan Erik Naess

Leaves caught: 1 dominant, 2 non-dominant = 7pts

lunges and stretching before hand
2-3mi warm up
stretching and putting on spikes
6x100m strides
race time

Sectionals race today
We placed 3rd overall which was a huge win for us, only a few points behind 2nd place which means that we have a change at trophying for state.

Top 5 individuals on our team took places: 6,14,21,23,26

Our goal was to have 5 within top 25 so we pretty much hit it, I was 26th :)

There were a few factors which contributed to me not racing as well as I could have which I am going to try and fix for next week at State:
1. I didn't devote enough time the nights before to visualize the race. I had done some which did help, but I needed about double or triple the amount that I had done. This would have helped me run more naturally and think less, which would have let me run more freely (50% up to par)
2. I didn't have my caffeine gu before the race. I had forgotten it and ended up just having a small sip of coffee. I won't let that happen again (30% up to par)
3. The start was really chaotic with spectators walking around and cheering where we were suppose to warmup so I struggled to focus in. Still got most of my focus in but it wasn't at the point where I was in my bubble (60%)
4. It was a hot and muggy day, polar opposite of what I like to run in. I worked hard at convincing myself to enjoy it and that I have had lots of good workouts in that kind of weather. There wasn't much I could've done to change that though. (90% on par, 50% versus a nice cool day)

I did have quiet a few good moments too though, several times I lost focus or started to think negatively and I quickly caught myself and forced some positive thoughts into my head. Going into the last mile I was pretty gasses, but my teammates reminded me to "keep pressing" (which was what I had asked them to say) and that reengaged my mind and helped A LOT. Lastly, I had a really strong finish, 200m to the line I started to just let myself go and 30m to it I really ran. Looking onto next week, I want to let myself go a little bit sooner because it felt a lot easier to release my energy than try to hold it until the time was right. I will aim for 300m next week.

C • Vroom vroom 4

plus some stretching

good amount of stretching before
35min jog
4x200m at a relaxed pace
hurdle mobility

Nice recovery run, definitely feeling fast and light on me feet. Looking forward to seeing what I can do at sectionals on Saturday!

1x300m
6x100m
core
stretching

Good amount of stretching to warm up
2 mi jog
6x100m strides

6x800m w/ 2min rest
2:23, 2:27, 2:26, 2:27, 2:29, 2:18

*this was in rain where I couldn't even open your eyes while running

Went inside to cool down, also did core and stretching

Jogging + 10x8sec Hills

So today my friend who is our top runner, and I were talking, getting mentally prepared for the races, talking about what we could do for the others, and what we needed to do for ourselves to prepare for the two upcoming races. We were also running at what our recovery pace is so it was slower than the other group who's pace gets pushed by our coach (oh the irony)

So afterwards my coach comes up to me and has a talk with me about how I'm not being dedicated enough and creating the right atmosphere for the team because I was running alone on a recovery day. *They run way too fast. And that just ticked off and reminded me why I haven't enjoyed running with our team... He even criticized me for taking extra time out of my day before and after practice for when I do my stretching. Our team doesn't do anything. His response to me saying that it helps me get ready for the run and makes it so that I can get everything out of it was. "You need to be willing to make sacrifices for the team, and sometimes you might not have all of that time to prepare for a race." Well lucky for me I have a shorter warm up plan, but why on earth would I compromise my workout and what I can get out of it to show dedication??

I understand the point where he wants us to run as a team in recoveries, but a guy dropped off because it was too fast, two guys ran a different route, and another two didn't run with them because they do lower millage. We get the team bonding in the workouts that actually mean things, when we push hard together, and out of practice, when you help each other stretch, and do other social things together. A recovery is to recover and individualize to get the most out of it.

Emotion Before: Excited, motivated, and focused
Emotion After: Annoyed, not wanting to do well for them, feeling pretty disrespected

I'm still going to work on doing my best but he just cut off my dedication to the team, which for the first time ever, was actually pretty decent. So, it's back to not enjoying my practices, running at the back of the pack, and being silent the entire time. #Hoppla

Will still try for my goals this upcoming weekend, the coarse is awesome with 1km ever 1.5mi through the woods, and I'm going to continue work on getting into the zone and controlling myself for and during the race.

C • XC coaches with football attitudes 22

Just uploaded my JV Conference Race from last weekend onto youtube:
https://www.youtube.com/watch?v=hZ6uB-WCQ58

Nice and easy jog. Good amount of stretching before and after :)

Yikes, rough first control

Lunges
1mi jog
stretches
1mi jog
more stretches
6x100m strides

The entire warmup I was visualizing my race and different possibilities that might occur which I would need to react to

Regionals at KLM. New 3mi BP of 15:23.

Progress over the season so far(time on this coarse):
Sep 3, 2016 --> 15:58
Today ----------> 15:23

Hopefully I'm on Varsity, the finish was strong but I needed to kick just a bit more in the last 5 meters... Lost two places and went from 2nd to 4th :(

Very happy with my race though, I got into my bubble and kept a positive mindset the entire time and focused on pressing.

Sectionals is next Saturday!

Nice cool down. I also did some good stretching afterwards

Good amount of stretching before the run and going over the first bit of the sports psychology book that I started reading today with my friend. 5mi run, 3mi of that were around the course for this weekend.

Right after I checked up with my doctor and will get a blood test on Monday morning.

Prepping for Regionals tomorrow!

Stretching for warm up
5mi light jog, 3mi running the coarse for Regionals this weekend.
1x300m @ 41
Core and stretching when I got back

Missed the only leaf that fell :(

http://kartarkiv.nydalen.idrett.no/show_map.php?us...
Pretty cool that I should be around here next year!

C • Good news 3

Warm up and cool down 2mi, 2mi
Also 6x100m strides + a good amount of stretching
Afterwards hurdles. Just realized I should stretch right now too... brb

1mi time trial plus 2x1mi workout
4:30.0
Rest(10min)
5:07
Rest(4min)
5:04

I was fully mentally prepared for the 1mi but didn't have it in me for the next two. Definitely happy about how I have been starting to figure out what I need in order to focus and run well --> relaxed, thinking about being in my bubble and looking around. Next two I wasn't in that state and it pretty much fell apart.

New PB in the mile though :D

C • Nice job!! 5

15min stretching
10min warmup
More stretching
45min jog
10x100m hills
15min run
core and stretching

I felt really gassed on this run. Going to get a blood check just to make sure that everything is up to par as I am coming into regionals, sectionals, and state.

Leaf catching has begun. I caught 5 non-dominant (15 pts) and 5 dominant (5pts)

Total Points: 20

Does anyone want to join the leaf catching game with me???? :P
Rules:
-Must catch leaves while on a run
-Only use one hand
-Dominant is 1 point
-Non-dominant is 3 points

C • Leaf catching 5

http://gps.tulospalvelu.fi/gps/20161016_WCF_S_HE/?...

Watched the World Cup Finale and did some route choice

stretching
15min jog
getting ready
6x100m strides
race time!

Conference race so I had to focus on it quite a bit. Going into it I was the 8th man on our team and they only take top 7 to State so I decided that no matter if I want to go or not I at least want to make it a good race.

Worked on pressing the entire time and staying just out of my comfort zone. This worked really well and made it so that I could hold the pace the entire time and not push it too hard. Looking at my GPS it became clear that you can see when I reminded myself to start pressing again and then forgot. Not a great kick, actually none at all, but I ran into the finish strong and won by 8 seconds :P

Key to strong racing in XC - lightly press the entire time, first mile just follow

Will come out with a video soon and put it on youtube. I think I'm on varsity now sooo that might mean another month and a bit of racing and training.

GPS: http://bit.ly/2eEn9If

Happy with this race

40min jog(very light)
10x100m strides

All ready to go for conference tomorrow!

Nice stretching warmup
Jog
1x300m
Hurdles

While I was running I thought that this year I really need to work on my mental capabilities in races so I figured I should find some books over sports mental stuff

C • Nerd. 7

For the second time I did it kneeling, wasn't actually that bad :D

3x1mi @ 5:30 w/ 1min rest
5:29,5:34,5:31

Felt really good and lightly cruised through them all

4x200m w/ 30sec rest
31-34

http://www.orivedenponnistus.fi/suunnistus/doma/sh...

Lots of really good hills to work with. I want to do some practice in areas similar to the vague places on this map with scattered one contour hills. Attackpoints seemed to be the best route choices, often times they might have been slower but would've definitely been more safe.

1mi warmup
45min run
8x8sec hills
1mi cool down
Hurdles

Nice and easy long run. Absolutely beautiful running weather today.

lounges 2mi stretching 6x100m strides

2mi --> 9:57.7

5min rest

1mi --> 4:47

5min rest

4x400m w/ 2min rest (progressively faster)

Target: 72,69,66,63

Actual: 70,70,65,65

Will do some analysis of my mental aspect because that's what made this a good workout. Very happy with it, kind of planned it to be my last hard XC workout, but now I might be back on varsity so we'll see.

2mi hurdle mobility

6mi run 6x100m strides, feeling a bit rough and tiring

Recovery run, it rained hard towards the end 7x50m strides

http://www.tulospalvelu.fi/gps/2016otonniH16/?v=m

Some route choices were hard to pick because density of green might affect them

3mi warmup
6x100 strides
stretcing

First and second mile were on pace for around 5:10 and then I didn't find the grit to push for the last mile. I think I needed a better plan for how to tackle it because that's always the part of the race that I struggle at the most.

I am going to try and do a better job logging and start working on training plans and goals for this winter to progress for JWOC 2017.

One question I had was, "What is the best way to work on finding route choices?"

I feel like in races I often times don't have the time or at least don't feel like I have the time to find all of the route choices and often go with my gut. This has made it so that many times I've missed routes all together.

Do I look at maps and analyze thoroughly or practice finding and picking routes when I'm in a workout?

C • Route choices 2

4mi run
6x100m strides
hurdles

A lot of running, I'm trying to watch my body for signs of injury. Just sore knees after and during long runs like this one.

Does anyone have advice to figure out what a sustainable limit is for me to be able to run so that I don't have injuries later on in life? Unlike my XC team I plan on running long through high school, and even university...

C • 3

3mi warmup
4mi at 5:45 pace
5:38, 5:36, 5:25, 6:30

I lost it in the end because we went up a hill and I lost the pack then lost motivation. Very hard workout. If we had kept to the right pace I feel like I could've done it.

Then 2.5mi back