Training Log Archive: jfredrickson

A nice map simplification exercise. Jeff gave us 10 seconds to look at a map and copy down as much information as possible to enable us to go out and get the control. It was really tough to try to draw enough map detail in that short period of time, so I ended up doing most of it from memory, but it was still a good exercise in simplification because you really had to simplify to get anything at all copied down.

I went for an easy trail run around Blue Mountain before heading out. My legs felt quite tired going up any hills, but otherwise not too bad. I will probably need an easy day tomorrow.

I had an indoor soccer game right when I got back to campus. I actually missed the first half of the game, so I only got to play in the second half. It was really fun and I got to run around a lot even though I was quite tired. I have never played any kind of organized soccer before, and it was definitely a blast. I just try to run around a lot and not kick the ball too much to avoid injuries. I did score two goals though, and one of them was a header off a corner kick which I didn't even think was possible. I just sort of jumped at the ball and closed my eyes and somehow it ended up in the goal, we lost 9-3 though. I have another game tomorrow night at 11.

C • indoor footie 6

Warm-up jog to the start for the control picking exercise.

A nice short control picking course at Blue Mountain. We had several several sections of really short legs each with a start and finish. I felt a bit tired going up the hills, but my technique felt good and that was the goal. Unfortunately I don't have the map with the course for review.

Just before lunch we went to the track to do the mile test run. My goal was to run 4:50. I felt great on the first lap going out at 67 seconds and staying fairly close to Erin Schirm, but already by the end of the first lap I could feel that my legs were dead and that I wasn't going to be able to reach my goal.

It went straight downhill from there with 81, 83 and 76 seconds laps to finish out a horrible mile. I didn't even feel like I was pushing that hard, but my legs just wouldn't go any faster. I couldn't get up on my toes, and my HR shows that I should have been at a much higher intensity. I guess the 14 mile run on Thursday had more of an effect on me than I thought.

Here are my mile splits with average and max HR:

1.) 1:07.8 - 157 - 177
2.) 1:21.1 - 177 - 179
3.) 1:23.9 - 177 - 178
4.) 1:16.7 - 178 - 179

The funny thing is that I think 5:09 was already my PR since I haven't run a mile on the track in a couple years. Hopefully I will get a chance to lower that soon.

C • Speed training 5

Afterwards I convinced Erin Schirm and Andy Strat to run the 400m with me just for fun. I thought I might be able to hold out my starting intensity for a 400, but I was wrong. I died going into the second turn just when I was getting ready to pick up the pace. I don't know when the last time I ran a 400m was, but I know that I can do it a lot faster than 63 seconds.

Easy warm-up jog to the start of the Line-O.

It was a nice tough line-o through the Blue Mountain map. My technique felt great although I did make a couple mistakes misreading the terrain. I was in good contact the whole way though, and I was able to keep my pace fairly high, at least for a technical line-o. I think the line was about 5.6km, so 46 minutes isn't bad at all.

Event: USOF Junior Training Camp
 

I'm off to the Junior Training Camp today, so I won't be logging anything until Sunday night or Monday. I'll try to run easy when I get there tonight, and tomorrow should be a big day.

I am feeling great going in, so hopefully this will be a good weekend for training. I just did a check on my log to see where I am at and I am actually a bit farther ahead of my goal than I expected given the bad week I had last week. I am at 26.75 hours for March which puts me at 3.75 ahead of where I need to be for the month, and on the year I am 7 hours up on my goal. This is reassuring to see, especially after a really bad week, so as long as I keep it up through the Spring season (which starts next weekend!) I should be ready for JWOC, at least physically. I still have quite a bit of work to do technically, but there will be time for that in May and June. I imagine the races will help too, although of course they are no substitute for real training.

I went for an easy run up to Peeskill and back from the lodge with Anna Shafer-Skelton and Anna Runnesson (a girl visiting from Sweden) after all the events were done on Friday night. It was pretty slow, but it felt good to stretch my legs out after yesterday's long run.

C • pimpin'!! 1

I did the extra-long loop with Caleb today. My legs felt great which was made me very happy after the crappy week last week. I felt absolutely great the entire way through, and especially between the 10th and 11th miles after the long downhill.

I got a promo pack of Craft Sports eGel and eFuel in the mail today and tried out one of the gels before the run. It was called Cherry Bomb and tasted like really nasty caugh syrup. I was really impressed with how thin the gel was though and it was quite easy to get down. I often have trouble with how thick the other gels are which makes feel like swallowing peanut butter. The eGel was definitely quite pleasant despite the awful flavoring. The promo pack included 3 other flavors: Mountain Rush, Tropical Blast, and Vanilla Strawberry Slam.

My stomach felt a little weird in the beginning of the run, but judging from how awesome I was feeling after the 10th mile, I'd have to say this stuff had some effect.

I tried a Trobical Blast flavored eFuel drink after the run and it tasted just about as bad as the Cherry Bomb gel. The promo pack also included some Citrus Slam and Mountain Rush flavors, so I'll see if those taste any better. I could definitely taste the refreshing mix of elecrolytes in the eFuel, so it was definitely refreshing. It's just a bit disappointing that the flavoring that dominates the aftertaste is so artifical tasting. I definitely prefer the Gookinaid basic taste.

C • Wow! 4

Easy warm-up jog to Holy Cross to run on the indoor track.

I ran 10 200m intervals with Caleb. We decided to do 45 second rests, but that turned out to be way too tough, so we upped it to about a minute. We took a 4 minute rest after the 5th one to recover a bit since we were running ourselves into a wall. My legs felt good, but it was a hell of a workout. I was burning pretty bad by the end.

Here are my splits with average and max HR:

1.) 0:31.7 - 135 - 166
r.) 0:47 - 162 - 168
2.) 0: 28.3 - 152 - 170
r.) 0:56 - 168 - 175
3.) 0:30.1 - 159 - 173
r.) 1:00 - 168 - 176
4.) 0:30.7 - 160 - 173
r.) 1:02 - 167 - 175
5.) 0:30.3 - 158 - 172
r.) 4:02 - 143 - 175
6.) 0:30.5 - 141 - 166
r.) 1:04 - 163 - 170
7.) 0:30.9 - 153 - 170
r.) 1:08 - 163 - 173
8.) 0:31.4 - 154 - 170
r.) 1:16 - 160 - 173
9.) 0:31.8 - 152 - 171
r.) 1:18 - 162 - 173
10.) 0:30.2 - 154 - 173

I still can't figure out why my HR is so low on such a tough workout. I definitely used to do these workouts in the 180s, but now I can't seem to even reach 180. We were only running 200m, but the way that it hurt I would have thought that we had pushed up into the 180s, but I guess not. Either I am not able to push as hard as I used to, or maybe getting into shape lowers your max HR... I have no idea...

Easy run back to Clark from Holy Cross. I took a bit of a detour to get in a little bit more distance. My legs felt suprisingly good after the intervals, and I just wanted to stretch them out a bit to make sure that they didn't get too stiff tonight.

I got a solid 12 hours of sleep last night which felt wonderful. I was thinking about doing the full 14 mile loop today, but decided to do a shorter loop over airport hill with T-Mac and Caleb. We ran up the long side of airport hill, and then I cut off to the back side while T-Mac and Caleb took the shorter route down the steep side. I was feeling pretty good and wanted to get at least a good hour in today.

My legs felt decent, but not great. My right leg started to hurt again just above the knee where I got hit last week, so it isn't back to full strength yet. It felt good for most of the run though and only started to bother me in the last couple miles.

Apparently my friend signed me up for his intramural soccer team, and the season starts tomorrow. I wasn't planning on playing, so I told him that I probably wouldn't be able to make most of the games. He said that was fine since they had a big team, so I decided to give it a shot. We played a game within our team tonight just to get ready for tomorrow night. It was fun to play, but I will definitely have to be careful to avoid getting injured. It should be a good addition to my normal running training though as long as I am careful not to overdo it.

Got a decent amont of sleep, but not nearly enough to recover from that lack of sleep in the past few days. My legs were feeling pretty good all day, but I didn't have time to get to the gym for a run. Tonight I should be able to get lots of sleep and hopefully a nice long run will be in order tomorrow.