Training Log Archive: jfredrickson

I went for a nice long road run this evening. It was cool and rainy and absolutely beautiful for running. I felt awesome again, and couldn't keep myself from running off at full speed. I still couldn't get my HR up though, but I didn't try too hard this time as I wanted to go for a full hour at a good pace. I started to feel a small cramp in my left shoulder about 3 minutes into the run, but it went away quickly and didn't get nearly as bad as the one in my right shoulder last time. It was the same kind of cramp though. It came back again at about 28 minutes just after I pushed extra hard up a really steep hill, but I eased off and it went away again. I ran as many hills as I could find going up and down as much as possible. I felt awesome the entire way, and moved up all the hills at a really good pace. I didn't feel an ounce of fatigue at any point and I was moving at a pretty good pace, although my HR doesn't show it. I wonder why I am having so much trouble keeping my HR up on the roads. I ran two sprint courses last Monday at 179 average, but the only way I can get up to 179 on the roads is by full out sprinting up a hill. Could I really be in decent anaerobic shape? We'll see how I feel in the woods tomorrow.

C • Pain 1

I went out for a run in the evening feeling really good and wanting to run hard. I started out fast trying to get my HR up to 180 as fast as possible. I ran at a very fast pace, but couldn't seem to get my HR above 175 and keep it there. It was really strange, but it was like I couldn't run hard enough to get my HR up.

Anyway, at about 17:30, I started to get a bad cramp in my right shoulder, and had to stop a couple times to try to stretch it out. It finally became so bad that I had to stop at 25 minutes. It was a very sharp pain, and seem to pinch especially hard when I breathed in deep. I was really frustrated since I was feeling so good physically, but I just couldn't run with this pain in my shoulder. I have no idea what caused it, but it felt like some kind of constriction in an artery or vein. I have felt small cramps in that same place similar to this, but they have never become some bad that I had to stop running. If it comes back again I will have to ask a doctor about it.

When I stopped running, I stretched for about 10 minutes until my shoulder had completely relaxed. Then I ran at a very easy pace for another 15 minutes. It seemed that as long as I didn't get my HR up very high, my shoulder didn't bother me. I really felt great and my body wanted to run hard, but I just couldn't do anything with this pain in my shoulder.

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.