Training Log Archive: jfredrickson

Warmup for Sprint 1 at the Delaware Water Gap. Felt pretty stiff from playing frisbee yesterday.

A fast sprint course on the Stuckey Pond map at the Delaware Water Gap. I had a nearly perfect run except for one control which I almost overran, but caught myself before losing more than 10 seconds.

I started 30 seconds after Eddie Bergeron, and caught him at the 3rd control. He passed me again at 7 where I made my only mistake, but I couldn't get by him again, and ended up finishing right behind him. I felt absolutely perfect out there, and I didn't notice a bit of stiffness in my legs. That doesn't mean they weren't stiff, I just didn't notice it I was so focused. It didn't seem to hold me back though. I ran the course about as fast as I could while navigating. It was just about as close to a perfect race that I have had in a long time.

The 1.5 hour break in between the races was too much for me as I just stiffened up worse than before the race. I spent about 15 minutes warming up and trying to loosen out my legs. They felt pretty tired and sore on top of being stiff, so I was a little anxious going into the second race.

I was a little worried that I wouldn't have the energy to maintain a good race pace this time, but once I got started, I didn't think about my legs again. I started out perfectly spiking 1 and 2. I was a tiny bit low on 3, but didn't lost more than a few seconds. I caught up to Wyatt Riley (he started 30 seconds ahead of me) and Daniel Schaublin (1 minute ahead of me) on the way to number 4. They were moving very confidently, so I just focused on catching up to them since it was a long leg, but when I finally caught them I was a little worried that we had overrun the control. Suddenly Wyatt cut into the bushes and I looked over and saw the control in the distance. I passed Wyatt at that control, and caught a glimpse of the next runner in front of me, Jon Torrence.

Unfortunately, he must have picked up the pace, because I didn't gain any more ground on him after 5. I was basically on my own at that point, but I was feeling great, so I picked up the pace. I basically spiked the rest of the controls at full speed except for 10 where I was a little unsure of myself because I didn't have a clear attackpoint. I was able to cut up early though, and run the spur to avoid missing it, but I probably lost a few seconds from that route. I think it was definitely worth it though.

I was really happy that I was able to improve upon this mornings run especially since it was so close to perfect as well. I have not had 2 awesome runs back-to-back in a long time, so it felt really good.

C • Nice! 3

I went for a nice cool-down run after the race since my legs felt really bad again as soon as I stopped. I stopped periodically to stretch them out, but I wasn't able to stand still long because of the bugs. I tried to keep my HR between 140 and 160, and did a pretty good job. My legs felt like crap though. I wonder if I need a rest day tomorrow, or just a long slow jog.

sprint 2 - Splits

Sprint 1 - Splits

Event: Memorial Day Weekend US Team Fundraiser
 

Played ultimate frisbee with some friends for about 45 minutes. I got some good running in and got to stretch my legs out, but I stiffened up afterwards, so I am going to have to stretch out well tonight.

Couldn't go to the event at the Water Gap today because I had to attend a wedding. Should be ready for the Sprints tomorrow though.

Warmup jog to the start for our sprint course training on Surebridge.

Sprint course training on Surebridge. I ran the course that my father streamered for me yesterday while he ran the one I streamered. It was very difficult to maintain a good sprint speed in this terrain because of both the technical intensity of the map, and the thick and rocky terrain. It was a good training though even though I couldn't maintain full speed.

I then ran the course that I streamered yesterday backwards, picking up the streamers. I was able to maintain a slightly higher speed because I was a little more familiar with the course, but the rocky ground still imited my overall speed.

After running the sprint courses I ran around on the map for a half hour while I was waiting for my father. I felt pretty tired by that point, so I didn't push too hard. I just mainly wanted to stretch my legs out, so it was more like a cool down run.

Hanging streamers for a sprint course on Surebridge. I didn't run too hard, and spent a lot of time at the controls making sure I was correct, so it was a pretty easy training. My legs felt decent.

My father hung streamers on another sprint course in the same area, and tomorrow we will come back and run them both. I'll do the one that I hung backwards.

A nice easy run for just over 45 minutes. I ran up as many hills as I could find, and I felt great. My muscles just on the sides of my hip joints started to feel tired towards the end though, just like yesterday on my cool down. I guess they just aren't used to that kind of distance on the roads yet.

Warmup jog on a nice breezy evening. I left at 8:30 just as it was getting dark. A few minutes of stretching at the end.

Hill intervals in the dark. It was a little weird because bits of light were lying across the road making it look like something was blocking the road, so I was a little unsure of my footing even after running it 6 times. It was nice and cool though, and I felt great starting out. On the last one though my head started to feel like it was going to explode. I guess I was just so clogged up that my nerves were starting to feel the pressure.

Interval - Time - Max HR
1 - 1:03 - 177
Rest - 2:30
2 - 1:01 - 181
Rest - 2:55
3 - 1:05 - 180
Rest - 2:24
4 - 1:07 - 183
Rest - 2:22
5 - 1:06 - 182
Rest - 2:53
6 - 1:05 - 181

I guess the heart rate doesn't show much on such a short interval though since it has a lot to do with what it was before you started the actual interval.

I definitely slowed down more that I would have liked to in the middle, and I definitely would have liked to have been faster at the end, but at least the curve was right. This was the first real physical training I have done this year, and I was definitely hurting at the end. I'll have to do another set on Friday and see how that feels. Hopefully I can get in a long run tomorrow.

My head felt like it was splitting in two, so the jog back home wasn't much fun. I'll have to avoid doing intervals when my head is clogged up.