It is all about the psyche!

Just after coming back home from Bieszkowice I decided to take 2 days off. I didn't run anything. I only visited sauna on Monday, went cycling and did some stretching on Tuesday.

The first 2 physical trainings done with passion and great motivation came on the next two days. Unfortunately, I caught a little cold after the latter...

The very same day (having a high fever) I travelled to my uncle's house in Gdańsk with my parents. Fortunately, on Friday I could sleep well and very looong, so I started feeling much better. There was no training session planned for that day, therefore I didn't miss anything.

1km before the finish

On Saturday my father and I were to start in the 48th Westerplatte Street Race. The course was approved for exactly 10km. I decided to take part in it, although I didn't feel perfectly well. I didn't know whether to fight for the best time possible or simply enjoy the race running much more slowly. However, I decided to do my best and see what happens. I started quite calmly and after some time saw Hewi and Grabek some 200m ahead of me. Throughout the whole race my main goal was to catch them. Nevertheless, I had to struggle with an enormous crisis just before the half of the course. Fortunately, the other runners surrounding me helped me get back into the game. The second part of the race was only about the will power! I managed to catch Hewi only some 150m before the finish line. As soon as he had spotted me, he started an impressive finish and I was not able to keep up with him. Eventually, I finished 39th overall with the time of 35:43 (3:34/km). Due to the poor results system I also managed to get the prize for the 5th place in 16-19 men's class. I actually achieved the 7th place (out of the podium). There was one more disadvantage of this race: the 'km' sings were located in wrong places. Just take a look at my splits: 3:54, 3:34, 3:49, 3:39, 7:32 (2km), 3:48, 2:30, 3:36, 3:22. All in all, each competitor got a brilliant medal and I am sure it was a very important start as for my mental state and physical shape before the 2 part of the O-season;)

I would also like to add that my father achieved his PB - 46:54 (4:41/km) - and started training 4 times a week (instead of 3)! Running is strongly addictive, isn't it?

On Sunday I attended a short training session with my father and we returned home the next day. On Monday afternoon I did 12x1' intervals and was sure that my shape is constantly rising - my favourite feeling, I must admit!

On Tuesday late in the evening I took part in a night O-training prepared by Pasza. I took it very seriously and wanted to perform as well as possible. Unfortunately, I didn't succeed in avoiding making two considerable mistakes: 1st control (really difficult one, I should have used the bigger path much longer...) and 13th (I am not sure if it was situated in the right place, in my opinion - too much to the right). I also made a mistake of about 25'' while approaching the 6th control (I lost direction). Moreover, I hesitated a bit in the areas close to the controls: 3rd, 11th and 14th. Course length - 5,47km, time - 32:53, pace - 6:01/km, mistakes - 4'20. To sum it up, despite making the aforementioned mistakes, I am quite satisfied with my performance, because I was really self-confident in the forest and managed to find a good flow even at night.

Later on, I had very good physical trainings on Wednesday and Thursday and a wonderful rest day on Friday, which ended with Bany's 18th birthday party in Huta Dłutowska.

At the weekend the time came for the ŁOZBnO Championships consisting of 3 races: middle and relay on Saturday and sprint on Sunday.

Just after the great party Byku drove us to Grotniki for the first competition - middle distance. I felt quite well physically, because I managed to behave sensibly at night (and I am very proud of it!). That's why I knew I had a huge advantage over my rivals. Technically, my race went quite ok as well. I missed the 3rd control, where I lost about 30 seconds, and couldn't find the hole in a flat area (6th one - 25''). Furthermore, I hesitated too much while running to the 1st one (5''), completely lost concentration on my way to the 7th one (15'') and lost direction in the green area to the 11th control (10''). All things considered, it was a really good performance and I managed to win the competition with the advantage of 2:44 over Olej.

In the afternoon the relay race waited for us. I decided to run with Kubiaczek and Witek (who has a new sport blog address!). Obviously, I wanted to take part in the mass start to fight with Olej, Chrupek, Tomek and so on. There were only 2 forkings during the course (3rd and 9th one). I punched the first two controls first and found a really good rhythm. Unfortunately, I got a much longer forking on the 3rd one and had to chase Olej. There were some new fences on the big field close to the 4th control, which made me lose another 10 seconds (I punched it 34 seconds behind Olej). Unfortunately, I got too furious while following him and made an enormous mistakes at the 5th control, losing almost 2 minutes... The rest of the course went pretty well (I only lost some 5 seconds on the way to the 14th one - a bit too much to the right and a small hesitation), because I managed to catch Tomek and Chrupek and gained the 2nd place for our team in the finish, less than 2 minutes behind Olej.
Unfortunately, Kubiaczek looked for the 2nd control somewhere amongst the letters: PZOS: 10-31-1597/ŁDZ and lost sooo much time there. Witek had a really good race, but there was no possiblity of reaching the podium. Oh, actually there was! We achieved the 3rd place, because of Józef Kłos missing the 10th control. Orienteering - I love this game;)

On Sunday we competed in the sprint distance in Julianowski Park. Everyone had a good night's sleep and we were ready to rumble! I did a proper warm-up and started my race. The first 4 controls went flawlessly. To the 5th one I used my memory (I ran a technical training some 2 months ago there) and didn't manage to spot the left (smaller) bridge early enough. That's why I chose a longer route choice and lost about 8 seconds (6'' - route choice and 2'' - I should have run more straight to the bridge). Then, an easier part of the course, just running across the river. I took my time to find the best route choice to the 10th control, but it turned out that mine was much worse... I lost as much as 7 seconds there! Strange... (see the paragraph below to get to know why). To the 12th control it was better to take the right route choice, not the straight one as I did - I lost 4 seconds there. I had to struggle against a little physical crisis towards the controls no. 16 and 19. What's more, I completely didn't check where the 18th control was situated and lost some 2 seconds there. To the 19th one I should have gone more straight at the beginning to avoid muddy ground under my feet (2''). I finished the course with the feeling that it was a very solid performance and had to wait about 3 minutes for Olej to come. Exactly 3:00 in fact! And we achieved the 1st place ex aequo:) With the time of 14:37 - 4:59/km.

WORTH A READ! The course was full of different route choice options. That's why I decided to check, which ones were shorter. I used Ocad 8 to carry out my research.

1. - 380m (left) < 400m (right) - quite obvious

3. - 340m (right) < 380m (left) - as much as 12''!

5. - 230m (left) < 250m (right) - about 6 seconds

10. - 270m (LEFT!) < 290m (right) - I lost 7'' taking the shorter one!

12. - 200m (straight) < 210m (right) - I lost 4'' taking the straight one.

Controls no. 10 and 12 are both quite bizarre. I must agree that the straight way to the 12th control included a lot of curves and it might have slowed down my running speed. But I just can't understand why - choosing a 20m shorter route choice to the 10th control - I lost as much as 7 seconds! There must be something wrong with the map there. What? No idea...

This week I am getting ready for the coming Polish Club Championships in Białka. My plan for the 2nd part of the season looks quite impressive:

17-19.09. - PCC in Białka (sprint, middle, club relay - 1st leg at night)

24-26.09. - PC in Lidzbark Welski (night and classic)

2.10. - some regional competition (middle and sprint)

3.10. - halfmarathon in Łagiewnicki Forest
9-10.10. - Bóbr Valley's Cup in Bolesławiec (middle, sprint and classic)

17.10. - PC in Sulejów (long)

22-24.10. - BJC in Lithuania (classic and mixed relay)

30-31.10. - Smålandskavlen in Sweden (night/day 5-leg relay)

6-7.11. - Fast Brain 2010 in Warsaw organized by Slavko and Jacek!

I am totally ready to enjoy it!:)

Some days spent at home

On Thursday I decided to cycle to the Łagiewnicki forest to take part in a physical training session (or maybe a bit more sincere: to meet with my clubmates). Altogether I spent nearly 100 minutes on the bike that day and 13'20 in my running shoes;)

On Friday we ran 2 sprints in Julianowski park. Strange route choices on both maps? Yeah... guess why!

Yesterday I took part in another first legs' training in Grotniki. It was a very nice course with an easy speed - comfortable to win the race;)

Tomorrow I am heading for Gdynia, because my ferry to Sweden leaves at 9:00 on Tuesday. O-Ringen!

Forsta strackor in Rydzyny

On Saturday Pasza decided to organise a first legs training in Rydzyny. Some of us helped him set the controls in the forest and punctually at 11:19 we were ready for the mass start!

I was extremely motivated to run as fast as possible and win the race. My goal for that training was to be in the lead most of the time, make my own decisions and not to look at the others.

On the start line there were 10 competitors in our class: Pasza, Zielu, Łukasz, Kubiaczek, Witek, Jeżu, Kluska, Kamil, Dzidek and me.

START - I grabbed my map and started running extremely fast to the start triangle. I just wanted to have as much fun as possible;) my pace during these 366m was 2:56/km.

1. (forking) - The forking here was obvious for everyone, I think. I had no problems finding my control and punched it first just a while ahead of Cilu. However, judging from my Garmin routes and the fact that I had to go much to the left after crossing the path I am not sure if the control was situated in the appropriate hole...

2. - Very easy control. We were told that there was no fence there before the race.

3. - I left the 2nd control first and kept the right direction to the next one. Unfortunately, I must have confused some areas and started running much too far to the right. Probably I was thinking that I was going from the 1st control... Suddenly, I saw a control and ran towards it. Obviously, it was not mine. I turned back and saw a whole group of runners approaching the right control. 40 seconds lost

4. - Immediately, I started catching up with the group and overtaking them. I was 2nd just some metres before the control, but Witek fell down and I got the opportunity to take the lead.

5. - I thought I was going much more to the right at the beginning, but realised I was wrong while passing the track and the pasture just after it. Then, Cilu set a really good pace and I followed him to the 5th control.

6. - I managed to gain a considerable time advantage on this long leg, but still saw Pasza behind me.

7. - I knew it was going to be a tricky control... I ran between the green areas and was sure that the control would appear in some seconds. But it didn't. I felt that I went a bit too far. Unfortunately, I couldn't guess whether I should go left or right. Then, the whole group came and Cilu started running to the right. I thought it was quite possible and followed him, like all the others did. Afterwards, for about 2mins we were just looking at ourselves and jogging in this area. Suddenly, Pasza noticed that it already was the other path we just passed and we all turned back to the control, where Kluska was already waiting for us... 2'20 lost!

8. (forking) - I didn't expect a forking here. However, I didn't look at the others and took my own route choice. That's why I punched the 8th control first just some seconds ahead of Pasza.

9. - Just a formality, me punching first.

10. - Quite a long, easy leg in the part of the forest with great runnability and visibility. I was approaching the place where the control should have been situated and suddenly saw a control on my right side. I looked at the map and became certain there can't have been any forking. However, as most uf us thought the control was wrongly set. My Garmin and Cilu picking this control made it clear;)

11. (forking) - I set these controls before the course and was sure how to attack them. I punched my control alone and on my way to the next one I saw Pasza punching the another one from that forking. We managed to run away from the chasing group and from that moment a 1,4km long finish began for us...

12. - I didn't want to give the lead away and managed to follow the best route choice possible.

13. - It was just keeping the right direction and going through the small green areas.At the end of this leg Pasza decided to speed up a bit, but I was very determined to punch the last control first and I succeeded in pursuing my goal.

FINISH - I did my best so as not to let Pasza overtake me and I became a lucky winner with the advantage of only 3secs over him and about 1min over Łukasz and Cilu.

The course length was 7,08km and the time I achieved was 36:13. This makes a nice route pace of 5:07/km. If it hadn't been for my 2 mistakes of about 3mins altogether, the pace would have been about 4:41/km...
Nevertheless, I am unbelievably satisfied with my performance and my physical shape. I was in the lead almost all the time and that's what I actually wanted!

Justyna, I know how you felt!

This title may sound a bit exaggerated but I am sure I realised at least in 1/5 how exhausted she felt while struggling for the Olympic gold with the Norwegian star.

On Saturday I started in a special cross-test in Ruda Pabianicka. My watch estimated the distance to equal 8,16km. It included 4 loops of 2,04km. The climb is believed to be about 200m. The weather conditions were surprisingly good. Although it was a bit cold, the sun was shining and there was no rain/snow falling from the sky. The ground was covered with a small amount of snow, which meant that it was worse than last year but judging from the previous days I actually hadn't expected it to be that nice!

I was extremely motivated to beat the time of 30:05, which I managed to achieve one year ago. I dreamt of having a magical 2 in the front. It was exactly the same goal that Pasza wanted to pursue. I was sure it wouldn't be easy to defeat him. What's more, I was uncertain of mysterious Łukasz's abilities because his shape has been magnificent lately. However, I decided to do my utmost, do a really tough training out of this race and simply enjoy every meter of the course!

My starting position was unbelievably promising because I started one minute behind Chrupek, 2mins behind Zielu and 9mins behind Łukasz - it meant a great possibility of catching them all and I took advantage of it. But first things first...

I did a long, appropriate warm-up with lots of speed-ups to prepare my legs for the coming intensive effort. I began my race at 11:11. I didn't want to start too fast but obviously I couldn't prevent my legs from flying on the very first straight. That's why I finished the first loop with the time of 7:15 and began to feel that my legs are a bit too tired in such an early part of the race. However, there was no other way now than to clench my teeth and carry on...

I succeeded in finishing the second loop, during which I managed to pass Chrupek, with a quite satisfying time - 7:29. Nonetheless, somewhere in the middle of the course I had thoughts of ending my race at that moment. Fortunately, I am just too ambitious and strong-willed to do so! I only needed to think of these terrible pricks of conscience I would have.

Seeing Łukasz and Cilu some 100m ahead of me made the next loop much easier for me since the only thing I wanted to achieve then was to catch them! Although I was even able to run past them, my split time (7:36) wasn't delightful...

Fortunately, I managed to find enough power in my legs and mind(!) - what turned out to be much more important, I think - to run the last loop faster than the previous one (7:29). On the final straight I felt as if someone tried to stick nails in my forehead from the inside. I wasn't capable of straightening my legs while finishing. The only thing I was sure of was the fact that I beat the magical time of 30 minutes. Once I had punched the 'Finish' control, I fell down and breathed deeply. Immediately I heard that I won with Pasza with the advantage of about 8 seconds, which made me unbelievably happy and satisfied! I could easily start my compulsory jog after such a tough competition;-)

Split times

Now I would like to present a short comparison with the last year's competition.

Times (and splits) + HR:

2009 - 30:05 (7:42, 7:32, 7:28, 7:23) + 185/192

2010 - 29:49 (7:15, 7:29, 7:36, 7:29) + 185/191.

As you can see, this year I made one considerable mistake - I just started a bit too fast! However, I still managed to achieve better time than one year ago. Furthermore, snowy ground made it even tougher. That's why I am sure my shape is much better than last year - what makes me unbelievably happy and self-assured. There is one little thing I would like to add: certainly I am not going to make the same mistakes as one year ago just before the more important cross-test in Podlesice. I hope to be dangerous there;-)

P.S. Today's middle pace training:

12,72km

48:44

3:49/km

HR 161/169

any questions? ;)

First running trip in the mountains!

It lasted 2 hours and 46 minutes, but we managed to do only 19,28km because there was far too much snow on the selected tracks. However, the weather was wonderful, there was no wind, we could hardly see any clouds in the sky and the sun was shining;)

The yellow line in the picture is the Polish-Czech border.

Unexpected night training with Azymut Pabianice

I came back home one day earlier than I had planned and just couldn't miss the opportunity to attend a night training organised in Chechło II! I really enjoy orienteering a night. What's more, in two month's time we'll be competing at Polish Champs in night orienteering and the first (night) leg of Generations' Relay is waiting for me!

As stated in the previous note, tomorrow I am leaving for Denmark to attend the first training camp before JWOC 2010. I hope to be there in July as well!

Great club training in the well-known terrain

Do you remember OOM 2006 in Spała? If not, just see the picture on the right and keep smiling ;-)

Map from the long distance? Yeah, this is the place we visited this Saturday to carry out a lovely technical training. The weather was really favourable and the attendance was pretty high.
However, it was not a normal training. The thing which made it different and more interesting from all the previous ones was the fact that there were no control flags on the controls - just a SI-card station on the metal stand. This forced us to keep the highest concentration level almost all the time.
Although there was no place for rivalry that day, some official results were published.



Last week I started tough physical trainings as well. The long 6-week rest after a very hard and demanding season for me was over on 23rd November. Now I am ready to train as much as possible to bright light next year.
On the right side of my blog you're able to see my preparations for the next season in figures. I'll try to fulfil them quite regularly.
I also believe I'll be free from serious injuries and illnesses to pursue my goals and make my dreams come true...

Tomorrow it's gonna be a really hard day for me since I am to play 2 school basketball matches and afterwards run 10km (4:15/km). But in fact, these are the days I live for!