Carol's Tips Blog

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Carol's July Tip

Sunday, 18 July 2010 10:05 Carol McNeil

If you are going to one of the many multi day events then Good Luck.

However 'Luck' comes to those best prepared - physically, technically and mentally.

- How prepared are you?

It is never too late to do some preparation - just like exams.

What would I do this late?

1. fit in hour long runs in hilly terrain

2. do some hard hill intervals or Fartlek

3. decide what my goals are - be realistic.

4. Go to as many local orienteering events as possible beforehand.

5. Use the events as a basis for technique analysis for my training programme for 2011 (& beyond)

6. Tidy my Orienteering bag - get rid of all those split time sheets and descriptions for a start.

Would you like to tell us what YOU have in your O bag? We could build up 'The Perfect Bag'!

Carol's May tip

Wednesday, 19 May 2010 19:15 Carol McNeil

Well, with two British Championships and Blisco under our belts what have we learnt?

1. Route Gadget analysis - spot the legs that you did really well. Where did you lose time? How much? and what can you learn from that?

2. Write down your analysis and file with the map

3. Plan to practice the techniques which weren't perfect in the races at the Wednesday evening events.

The mistakes I made in both races were all based on my mis-interpretation of the map.
I was always trying to make sense of the map and ground and when things didn't fit I had to move away from my planned route to regain contact.
I usually set off on a bearing following the straight line route if it looks possible, at the same time I am visualising what I expect to see.
When this mental picture doesn't materialise I'm stuck and have to move to plan B.
This is a mistake and I have to put things right as quickly as possible whether it is my fault or ..... who else's could it be?

Carol

Carol's March Tip

Saturday, 06 March 2010 10:25 Carol McNeil

If, like me, all your good intentions for training have been crushed by the ice then it’s never too late to start. Be positive and optimistic.
The big events are looming so what should you doing to prepare ….

DO
· Look at maps of similar areas
· Note down what skills will be priority
· Spend some time just thinking about how you want to race – relax and visualise yourself doing it.
· Use local events to practice techniques and race skills. The results at these races are NOT important.
· Go to the coaching sessions (Saturdays and Wednesdays) to focus on ‘how to do it’
· Make an ‘on the day’ plan working back from your start time
· Think about how you are going to deal with distractions – seeing another control, catching someone up, missing the first control. (more about this next month)
· Enjoy running in the sun

DON’T
· Suddenly do lots of training the week before a big race a wear yourself out
· Arrive late at the event.
· Wear your new shoes for the first time at a big race
· Try techniques you haven’t tried out before at the race you want to do well in – play safe
· Run faster than you can read the map

Carol's February Coaching Tip - The Four C's

Sunday, 07 February 2010 12:09 Carol McNeil

A New Year is always a good time to review your training and plan for the big races coming up in April and May .

'Planing' and 'doing' really helps motivation; knowing that you have prepared well increases confidence, and you can relax a bit more because it's all written down, you just have to do it.

It's the 4 C's - Commitment, Confidence, Concentration and Control - we need all of these if we want some good results and it all comes from having a plan. We relax, we concentrate more easily and stay in control in the forest.

Last month I told you (!) to write down all the training you do. This time I'm suggesting that you write down what you are going to do before you do it.

Write down what results you would like this year. (goals)

How many runs you can fit in this week.

Create easy and hard weeks for variety and staying uninjured.

If I had time for 3 runs (plus and event or coaching )

I would run long and slow 35-75 minutes

run short and fast 20-35 minutes

run some hills or dunes fast and slow or 2x10 15 second hill intervals followed by 2x10 15 second sprints (ie. hard for 15 seconds, jog return)

Every Sunday evening get you r week calendar out and write in when you are going to run and what run you think you will do. If you have half an hour then the hill sprints fit in well or a short fast 25 minutes. But at this time of year the emphasis should be on building up good basic fitness and gradually increasing those longer 'chat away' runs.

So, good luck in 2010

Carol

Carol's December Coaching tip

Tuesday, 08 December 2009 21:35 Carol McNeil

This is a good time of year to plan your year's training - which events do you want to want to do well in ?

In December and January build up some basic fitness by getting out 3 - 4 times a week aiming to build up your runs to twice the distance/time you are usually out at events.

February and March - time to fit in some quality sessions such as hill intervals and faster runs so you are feeling good for the race season (JK, Middle Distance & British).

Don't forget - write it all down and Analyse all your races.

For more individual advice on training or an event analysis form contact me.

Contact details on the contacts page.

Lakeland Orienteering Club - LOC

Carol's July Tip

Carol's May tip

Carol's March Tip

Carol's February Coaching Tip - The Four C's

Carol's December Coaching tip