Training Log Archive: jfredricksonIn the 1 days ending Oct 6, 2006:
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Friday Oct 6, 2006 #
Road Run warm up/down (Warm-Up) 20:00 [2]
slept:7.5 shoes: Adidas a3 Prowl
Warm-up for the NAOC Sprint at McMaster University. Legs feelings crazy.
Orienteering race (Sprint) 15:55 [5] *** 3.2 km (4:58 / km)
spiked:16/18c shoes: Adidas a3 Prowl
A pretty solid race. Made one 5 second mistake on control 9 as I couldn't figure out fast enough how to get into the little walled area and where exactly the control was located inside it. Had to stop right outside to figure it out. Then made a rediculously stupid mistake on control 16, running right by it even though I had purposely spotted it early in the course. I was just reading ahead and just didn't realize how fast I went by the control. Lost another 10 seconds there between running by the control and back to it.
I made some debatable route choices, but I don't think any of them were significant enough to count as actual lost time.
A more detailed race analysis is now below. Splits and route commentary are up. Routegadget animation is up with my routes.
I made some debatable route choices, but I don't think any of them were significant enough to count as actual lost time.
A more detailed race analysis is now below. Splits and route commentary are up. Routegadget animation is up with my routes.
Road Run warm up/down (Cool-Down) 5:00 [1]
shoes: Adidas a3 Prowl
Easy cool-down jog after the sprint. Legs hurt like they do sometimes after a tough speed workout.
Note
Sprint
3.2km - 15:55 (4:58/km) - 5th place (24 secs behind)
I was pretty satisfied with my Sprint race. I spent a good 1:30 walking around the campus during the morning prior to the race and got a really good feel for the campus layout and some of the interesting possible control locations. This definitely helped me save some time because I could glance at the map and immediately recognize areas of the campus that I had already walked over. I did have two small mistakes (one of which wasn't actually that bad because it was such a tough spot that stopping to figure it out may have actually been necessary). Of course losing 10 seconds by running by a control out in the open simply because I was looking at my map and didn't have my head up when I knew I was approaching the control was really stupid. I am usually really good about this, but I will have to make a conscious effort to remember to avoid mistakes like this later in the race. I was really surprised to discover after the race that I was tied with Patrick (the winner) at the spectator control and that I lost a good 14 seconds to him over the last 7 controls in addition to my 10 second mistake. He made some very different route choices from me on these last controls, and that may have made the difference in the race. On control 12 I really had the urge to go around the building to the right, but before starting I had seen everyone going around left and decided that they must all be right. While it is good to get as much information as possible before your race, you still have to rely on your own skills when it comes down to the race, and trusting other runners route choices over my own is really bad. Even at a big race where you know that the majority of the competitors are better than you, you still have to trust your own skills in the race. At races in NA though, where I know that I am one of the top competitors, I should be even more trusting of my skills over other peoples. Patrick went right around the building and beat me by 5 seconds on the leg.
On control 15, I went left around both buildings after considering going right around the second one. It looked slightly longer to get around the far corner of the right side of the second building, but I didn't even see the option of going right around both buildings. It is only a short leg and it looks almost about the same, but the fact that I didn't see that option during my race is a bad sign. I know that I was in pretty extreme oxygen debt by that point, and that is probably the main reason behind my poor performance at the end of the race. I think the main thing that I can take away from this race is that I am still not in good enough anaerobic shape for these pure running races. I am definitely qiute good at being able to think fast and make quick decisions, and especially at reading the map while running and navigating at high speeds. If I want to be competitive in the Sprint discipline though I need to do more speed training and probably lots more track work specifically. I think that the 2-mile is probably the most relavant race for Sprints, so I'll have to see what I can dig up on training for the 2-mile.
3.2km - 15:55 (4:58/km) - 5th place (24 secs behind)
I was pretty satisfied with my Sprint race. I spent a good 1:30 walking around the campus during the morning prior to the race and got a really good feel for the campus layout and some of the interesting possible control locations. This definitely helped me save some time because I could glance at the map and immediately recognize areas of the campus that I had already walked over. I did have two small mistakes (one of which wasn't actually that bad because it was such a tough spot that stopping to figure it out may have actually been necessary). Of course losing 10 seconds by running by a control out in the open simply because I was looking at my map and didn't have my head up when I knew I was approaching the control was really stupid. I am usually really good about this, but I will have to make a conscious effort to remember to avoid mistakes like this later in the race. I was really surprised to discover after the race that I was tied with Patrick (the winner) at the spectator control and that I lost a good 14 seconds to him over the last 7 controls in addition to my 10 second mistake. He made some very different route choices from me on these last controls, and that may have made the difference in the race. On control 12 I really had the urge to go around the building to the right, but before starting I had seen everyone going around left and decided that they must all be right. While it is good to get as much information as possible before your race, you still have to rely on your own skills when it comes down to the race, and trusting other runners route choices over my own is really bad. Even at a big race where you know that the majority of the competitors are better than you, you still have to trust your own skills in the race. At races in NA though, where I know that I am one of the top competitors, I should be even more trusting of my skills over other peoples. Patrick went right around the building and beat me by 5 seconds on the leg.
On control 15, I went left around both buildings after considering going right around the second one. It looked slightly longer to get around the far corner of the right side of the second building, but I didn't even see the option of going right around both buildings. It is only a short leg and it looks almost about the same, but the fact that I didn't see that option during my race is a bad sign. I know that I was in pretty extreme oxygen debt by that point, and that is probably the main reason behind my poor performance at the end of the race. I think the main thing that I can take away from this race is that I am still not in good enough anaerobic shape for these pure running races. I am definitely qiute good at being able to think fast and make quick decisions, and especially at reading the map while running and navigating at high speeds. If I want to be competitive in the Sprint discipline though I need to do more speed training and probably lots more track work specifically. I think that the 2-mile is probably the most relavant race for Sprints, so I'll have to see what I can dig up on training for the 2-mile.