Training Log Archive: Gswede

Races finished. It's 11 o'clock and I am ready to get to sleep. Race updates to come in the following days. I need some reflection time.

Some thoughts.

The long on Saturday was brutal. For my level I would have done well to prepare as if it were a rogaine, mainly carrying water with me would have made the biggest difference. My brain stopped working clearly fairly early on.

The middle today was a good race for me considering all the factors. (Being exhausted from yesterday, the difficulty of the course/map). But my good race isn't much against the world's best. Back to training!

One thing I noted while talking with everyone is how much everyone trains. Getting out on a map and doing solid technical training twice a week was a big step for me. Some countries said they trained 5-6 times a week. It's tough to combine real life with dedicated elite level training.

Middle Distance, World Cup 2014, Cehegín

I was happy with this race when I finished. I was happy with how I had orienteered for my level and that I was still able to run after the previous day. Then I was disappointed when I saw the results. Second to last on both days is a tough slap in the face that I'm not up there yet.

My legs were toast from the day before but I was still able to move relatively well, however, when some competitors passed me, and I tried to get a competitive train going, my legs simply couldn't respond. So that added a few minutes to my time, especially since I took routes that were more physically demanding, counting on the fact that my fitness would carry my through and it wasn't 100% there.

My most typical errors came out in this race: losing contact with the map for short periods, having trouble when getting close to the control, etc. I was able to revisit it all since they put a gps unit on me (surprisingly enough).

Lessons learned:

1. Take routes that are consistent with your physical condition. Climbing the big hill because it's shorter isn't good if I'm struggling to lift my knees.

2. I need to look at more of my courses in elite races with OAnalysis, it gives such a clear view of where time is lost and which routes can be the fastest.

3. Keep focusing on closing in on those controls.

Maybe more lessons, but those are what comes to mind now.

Long distance at World Cup 2014, Cehegín

So... this was an interesting day. Temperature was about 24-28 Celsius in the sun. The first control was very long and extremely difficult. I made a several minute error on that one and then continued worrying about it for the 2nd control and lost my whole race there.

I had spent a lot of time in a very open and hot area and it took its toll on me. I ran a decent race for the next 30 minutes and then my head started going wild. So first my head, then my legs. My body shut down after about half the course. I drank three cups of water at each of the 4 water stops, but I suppose for me its not enough. I knew that beforehand, I always need a bit more water than everyone else, and now I know to prepare for conditions like that.

Between my controls 20 and 21 I was just about ready to call it a day and rest my body. I was thinking about the middle tomorrow and how it wouldn't make much sense to destroy my body for that. Then I thought of how few times I get to run a course this difficult and in conditions like this. I decided the lessons I could take from it were worth the suffering. So I carried on... pitifully though.

Just to demonstrate how far gone my head was... (I walked/ran the three before the spectator loop so as not to destroy my body too much). My number 26 was in the upper part of the gully, the women's course had their control in the lower section. I walked past their control, checked the number just in case I had screwed up, confirmed that it wasn't mine and continued walking to mine. After about 30 meters a thought came into my head. I thought, "That control could have been mine! I need to check it." I walked back, confirmed again that it wasn't mine, remembered I had already checked and confirmed it, and continued on feeling silly and slight metallic taste in my mouth.

So, what lessons can I get from this course?

First, I need to bring water along for courses like this. I might be able to run decently in conditions like this, but in orienteering I need to run and think. For me, I need water and lots of it continue thinking well. Note taken: for hot races or just simply long races, don't hesitate to take a camelback with me.

Second, the best in the world are good... damn good. Ok so this isn't a really shocking revelation but it's one thing to see the course the best ran and to do the same course. You say, hey I ran up that hill and that was really difficult. Then you see that the front runners ran up that hill faster and easier than you did and continued to climb successive hills at the same rate. Then you say, wow I am not in that good of shape. I suppose that's where my level needs to be.

Third, I actually have improved a lot. This course was extremely difficult. The organizers took care to make each leg have difficult decisions. Thus, I am surprised I was able to finish at all. Each leg would have been beautifully tough leg in a Madrid leg race. The difference? This course had 30 of them packed into a 16k course.

Warm up on Model event. I went pretty slowly. The map changed very quickly from one type of area to another.

Really easy trail run at night on Cab Med. Legs felt sore at first, almost like I had an injury. But that went away after a few minutes. I feel very strong climbing hills. I am not in the best shape of my life, but I am a much better orienteer and much better at climbing.

A nice and easy long run on the trails around my house. Legs felt strong, especially when climbing the hills.

The time for my first international competition in years has come. This weekend is the World Cup race in Murcia. I've been training for months (if not years) for this race. I've had ups and downs and in my training and races but an overall improvement is evident.

Thanks to everyone for your continued support. It motivates me... a lot!
If you wish to cheer for me from afar or just see how an elite orienteering competition takes place, then look at this link on Saturday and Sunday. The pages say they will take place in the middle of the day Eastern daylight time. So for everyone back home, you should be able to catch part of it. I will most likely run early in the day.

http://www.wcupspain2014.es/live-tv-and-tracking/

Be on the lookout for the guy wearing this uniform and hopefully not looking too lost ;)

https://www.dropbox.com/s/lky30xwp1p9wwoy/IMG_6377...
https://www.dropbox.com/s/p7ozg7nxt0th4qj/POM2014_...