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'!

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

The date of the Cumbria Schools Championships is now fixed for Saturday 26th June.

Venue will be in the north of the county details to come later. 

Meanwhile start thinking about a school team (minimum 3) and bringing some of those trophies back south.

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

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 

The site looks best when viewed in a browser that fully supports CSS3 style sheets.

>> Google Chrome
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On Microsoft Internet Explorer and Opera you miss out on rounded corners and drop shadows on the front page.

Microsoft Internet Explorer is the most robust browser to add & amend articles etc as Firefox and Google Chrome seems to sometimes  get stuck  when executing the Java Script attached to the save button.  [But I still use Chrome].

The site is tested with IE6 and IE7 but I strongly recommend you use >> IE8 if you chose IE.  

Do not have a Apple iphone, so not sure if the site is usable, but curious to know if it works.

This web site would not have been possible with out lots of Open Source Developers spread across the  World I have listed them, with some commercial suppliers,  in >> Acknowledgements.

Within LOC thanks to:

Members of the LOC Web Group for their feedback and advise

Sheila Hobson,  Iain Ward-Smith and Jim Dominy for advise and feedback

Bob  Foster and John Nash for their guidance.

But as ever errors and omissions remain my responsibility.  

 LOC Club Champion 1994
photo (and garland?) courtesy Carol McNeil

Tim Field

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.

This half terms activities are as follows, at Ghyllside School

25/11/09 Outdoor Hash by Richard

2/12/09 Activities & fitness

9/12/09    Activities & fitness

16/12/09     Mince Pie Event

For further information contact:
Steve Buckley
Tel: 015395 63606

Alll our sessions are based at Ghyllside Primary School sharp left at the top of Gillingate 

Most weeks will include Orienteering Activities and Fitness Exercises either inside or outside the school.

The last week of each month will still be at Gyhlside but be an urban Event within the town.

(Adapted from Locate the LOC newsletter)

By Jackie Chapman

Do you have error-free races?  Be honest.  No, nor do I, and I've been orienteering for years.  But do you do specific technique training?  I suspect, like me, your technique "training" only consists of the races themselves.  But do we really concentrate on improving our skills or learning new ones amid all the rush of a race, especially in cases where other runners lead us into controls?  Nope, thought not.