Training Log Archive: jfredrickson

Morning training with the Falcon Juniors. We did a partner memory training. I ran with Ben Phelan, reading the next control while he ran to the first from memory. Then we switched and I ran the next leg from memory while he memorized the one after that. The map was quite tough with intricate countour detail that was almost understated on the map. It was a very difficult spot for memory training, and we screwed up almost every control. I really should have been more focused though. I just had trouble focusing on memorizing the next leg while Ben was running because I kept noticing what Ben was doing. I just wasn't in the right mode. It was a good exercise though. I will definitely have to do more training like this.

The Sprint race was just a disaster for me. I started off with a big mistake on the first control that set me back two minutes and gave me a chance to experience some of the thickest pine forest I have ever seen. After that it was like playing bingo with me hitting some controls and just missing others because I wasn't paying enough attention. It was pouring rain and the woods were soaked. The terrain was quite thick and required a constant focus on pushing hard through it to maintain any speed, and as such it was very difficult to read the map on the run. I think I just prioritized running hard over navigating carefully and it was just a total disaster. I felt really confident about my running ability through the thick stuff, but with over 6 minutes of mistakes on a 1.6km course it didn't matter how fast I was running.

Fraser Ross had an awesome run, coming in at just over 13 minutes and beating me pretty solidly. It was great to see him running so well.

I have to figure out a way to avoid these complete bombs. I was just totally out of navigation mode.

It was absolutely pouring rain for the relay, and it was a lot of fun to run in. The course was quite interesting with some tough long legs and some very tricky short ones as well as a few really easy ones. I felt much more focused than I had on the sprint, and I felt really strong pushing through the thick forest. I still managed to make a big mistake in the middle of the course as I strayed off my bearing in some really thick green. This set me up for a nasty parallel error that took me a couple minutes to figure out. Other than that I was pretty happy with my race and felt much more confident about running in this tough terrain.

C • Tough terrain... 4

M Sprint - Splits

Relay Course 3 - Splits

Event: Falcon Fundy O-Fest
 

Went out for a fast-paced road run today. I ran at about 90% of my race pace which felt pretty good. The weather remained at a beautiful 59 degrees and rainy, just perfect for running. Here are my approximate mile splits:

1.) 6:38
2.) 6:36
3.) 6:30
4.) 6:33
5.) 6:03
5.89) 5:23

It felt good to be running negative splits at the end, but it was mostly due to the fact that the last two miles were mostly downhill. The fourth mile had the most climb and put me up at the highest point on the course, so it felt really good to be maintaining my pace on that tougher mile. I started out a bit easier than I had intended, but it felt like a good workout nonetheless.

I guess it was an easy tempo workout since my legs were a bit tired from the last two days.

A nice long run from the house. I took a wrong turn somewhere that made it a little longer than I had planned, but it felt great. The weather was a beatiful 58 degrees and rainy which felt especially good for an early June day.

A brisk warmup from Maplewood Farms to a nice spot in the woods for some hill intervals.

Ran some short hill intervals at 40-45 seconds. I did 10 intervals with 1:30 rest, which wasn't quite enough to recover, so I was hurting pretty bad by the end. I took a 3 minute rest after the 5th one to allow myself to recover a little bit because I was running myself into the ground with the short rest. It took me about 1:15 to jog back down to the bottom, so I was really only getting about 15 seconds of real rest.

Anyway, I tried to alternate between easy and hard, so hopefully the times reflect that a bit. Next time I will have to take a slightly longer rest so that I can run them a bit faster. Here are my splits:

1.) 42.14
r.) 1:30
2.) 39.64
r.) 1:30
3.) 42.64
r.) 1:30
4.) 41.47
r.) 1:30
5.) 42.81
r.) 3:00
6.) 40.49
r.) 1:30
7.) 44.73
r.) 1:30
8.) 42.75
r.) 1:30
9.) 55.82
r.) 1:30
10.) 42.55

As you can see, the 9th one was really a disaster, but I was able to squeeze out some extra juice for number 10. It felt great to push that hard, and I think it was actually pretty good to do the intervals with such little rest in between. It really worked more on my ability to push hard for long periods of time at a really high intensity rather than just my raw speed, but that is probably what I need most right now, so maybe these kinds of intervals are perfect.

Ran back out of the woods, past the barn and back down to the house. It took a little longer than I expected, and I started to cramp up a bit, but otherwise it just felt good to be running after pushing so hard in the intervals.