Training Log Archive: jfredrickson

Easy warm-up jog with Anna in Bonner Park, Kansas City getting ready to run Spike's test loop.

Ran Spike's test loop as hard as I could. Legs feeling pretty good despite the races on the weekend. A very solid effort. It will be fun to see how I do next time when I am driving through Kansas City.

Did the loop again backwards from memory about 5 minutes after running it forwards with the map for the first time. Didn't push quite as hard as I was starting to feel pretty tired.

Easy cool-down run with Spike and Anna back to the cars.

Bonner Park - Splits

Bonner Park - Splits

Red Day 2 - Splits

Event: US Classic Champs
 

Event: Canadian Orienteering Championships Festival
 

Red - Splits

Blue 3 - Splits

Rest day today to let the legs recover a bit before the middle distance tomorrow and the US Champs on the weekend.

Went and watched the Crystal Relay on Antenna Hill and it was pretty awesome. The Swampfox had positioned us up on a hill overlooking some large spur/reentrant filled fields. We could see almost the entire race unfolding below us. CSU dominated the field with Ross Smith taking an early 3 minute lead on the first leg and Kat, Peter and Boris building it even bigger along the way. The most impressive was watching the Saeger Sisters dominate the huge climb back up to the finish area, running up "the wall" like it was just another Pink Floyd song. Man I wish I could climb like that.

C • The Wall 1

Warming up for the Team Sprint.

Almost a perfect race! Unfortunately I was too tired to really have a good time but it felt good to be so clean technically. I had a bad route coming out of 6 which might have lost me about 10 seconds because it was much more rocky and thick than I expected, and I started drifting too far left out of 9 but I corrected quickly enough so that I only lost less than 5 seconds. I just lost too much time walking up the hills. I somehow managed 2nd place, but Eric Bone cleaned up with 19:20.

C • Nice run, John. I would have t... 3

I went for a long easy cool down run with Anna after the Sprint just to get in some extra time before our rest day tomorrow. First we ran about 20 minutes, then we ran the sprint course again from memory to pick up the controls and then we ran for another 30 minutes out and back on one of the dirt roads. Feeling pretty exhausted by the end. My legs are definitely ready for a day off.

It was fun to do the course again from memory. Anna led most of the way and it was impressive to see how much of it she remembered.

US Team Sprint - Splits

Event: US Night Champs
 

Easy morning jog with Hilly and Anna to loosen up the legs after a tough weekend. I'll be running Red in the Night-O tonight since Blue is way too long and I need to recover before the sprint tomorrow. Legs are feeling pretty tired.

Warmup with Anna for the US Night Champs. Feeling decent.

Night-O - Red - Splits

Blue - Splits

Blue 1 - Splits

Prologue - Splits

Chase - Splits

Warmup for the Stampede.

Today was the Stampede. I wasn't exactly sure how to race it since it was a mass start, but I thought I would go out strong and just take it how I felt during the race. We all started out with 3 maps, the first with two tiny loops and the third a longer loop.

I started out quite well gaining a bit of a lead on the first loop, but then I missed the first control on the second loop and Eric Bone caught me. Ross had the first two loops in other order so he also passed me on his second loop and started out the third in the lead. Eric took a different route to the first control, and I could see Ross ahead of me, but somehow when I started attacking the control things didn't look right and I went into panic mode.

This kind of situation was exactly what I have been looking to practice lately and today I had the worst possible response. I think it may have been the heightened stress of the mass start and trying to stay with Ross and Eric but as soon as I lost my confidence going into the control I fell apart. It wasn't until Peter Gagarin, the Saeger sisters and a bunch of others came running past me and into the control that I was able to figure out what was going on.

After that I really didn't have any motivation to push hard and so I just tried to stay with the group that had just passed me. After about 5 minutes I started to feel more motivated again and I started to run away from the group I was running with and ended up almost catching the leaders again right before the finish.

Eric ended up winning it in about 42:30 and Ross and were about a minute back, with Ross finishing just ahead of me.

It was kind of weird to catch up with the lead group again after such a big mistake and a good amount of time just running easy and not really focusing on competing. But I guess I was just able to get back in the mode later on and was able to run cleanly enough to start gaining time back.

I was having a really nice run at the beginning so it was kind of disappointing to bomb so badly at the beginning of the third loop, but it was definitely an eye-opening experience. I'll have to be much more conscious of these kinds of mistakes throughout the week. If I am able to run as well as I was at the beginning of this race than I should be able to still be pretty competitive even with some small mistakes if I can keep them from turning into big ones like today.

Stampede - Splits

Event: Rocky Mountain 1000 Day
 

A bit of a warmup before the sprint. Legs feeling great, but still not used to the altitude.

The Opening Sprint of the Rocky Mountain 1000 Day. I felt decent physically although I wasn't quite used to the altitude yet. I was pretty sloppy in my technique and lost about 55 seconds because of that, but overall it felt like a decent warmup for the upcoming events. I was hoping to pick up another sprint win, but Mark Everett was just too fast today winning it in 16:55. Eric Bone also clipped me at 17:28.

Just an easy cool down run with Anna after we got back to the campground.

Opening Sprint - Splits

Easy run with Anna Shafer-Skelton from Yellow Pine campground. Basically the same loop I did with Jeff, but without the extra bit I added on yesterday. Felt great at the low intensity.