Training Archive: jfredricksonIn the 7 days ending 2006-10-01:
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| M | T | W | H | F | S | S | |||||||
Sunday Oct 1 | ||
| Event: WCOC Trout Brook Valley | ||
| Orienteering 55:27 [3]*** 7.25 km (7:39 / km) +230m 6:36 / km | |
| spiked:12/17c slept:8.0 shoes: Integrators 2005 | ||
| Got to the meet late so I offered to pick up controls on the Red course. I took my splits as I got to each control and as I left each control so that I could just post my splits from control to control without the time spent taking down the flags and wrapping them up. Actual time out on the course was 1:15:32, but all the control-to-control splits added up to 55:27.
It actually turned out to be a good exercise since I had about a minute at each control to recover. That allowed me to really push hard on each control and make it an interval workout which worked well for working on speed, but didn't help much with my flow since I had to stop at each control. I had a pretty good race nonetheless although I did make a few stupid mistakes. I had about 2:30 in lost time, so not a great race, but not too bad considering it was so hard to maintain a decent flow with all the stopping. I can't remember ever running at Trout Brook Valley before although there was apparently a Billygoat there and I thought I had run in every Billygoat since my first one in 2000 at Fox Forest in NH. Ahh, but looking back at the results I indeed missed the Billygoat in 2003 which is the year it was at Trout Brook Valley. That was the year I was on exchange in Norway. Anyway, the terrain at Trout Brook Valley is absolutely awesome. The woods are wide open and beautiful and the terrain is rocky and detailed. It is actually probably pretty similar to what we are going to be running on this weekend at NAOC although the NAOC terrain will be significantly flatter. It was definitely a good warmup though. Maybe I can get back there one more time before heading up to Canada... | ||
Red - Splits | ||
Saturday Sep 30 | ||
| Note | |
| Clark XC Race: Mt. Holyoke | ||
| C • Curious to hear how the todays... 11 | ||
| Trail Run warm up/down (Warm-Up) 20:04 [1] | |
| slept:7.0 shoes: Adidas a3 Prowl | ||
| Warmup for XC Meet at Mt. Holyoke College. Feeling pretty decent. | ||
| Trail Run race (XC Race) 17:58 [5]3.0 mi (5:58 / mi) vdot: 54.1 | |
| shoes: Adidas a3 Prowl | ||
| Felt great for the first mile, going through at 5:36, a little bit faster than the planned 5:45, but not too bad. Started to get a cramp in my side about half-way through the second mile and started to slow down a bit near the second mile mark. I managed to make it through the 2-mile mark at 11:30 right on target although the mile spllit was a little slower than I would have hoped for.
It was all downhill from there though. I knew I had to pick it up a bit at the 2-mile mark to keep the pace, but the cramp kept getting worse and I actually slowed down even more. By the time I reached the 3-mile mark it was pretty painful to run. I started walking a after the 3-mile mark and trying to stretch it out. After about a minute I started jogging again but it hurt too much so I tried walking some more. After about 2 minutes of walking I decided to just drop out because the 4th and 5th place guys on our team had passed me, so it didn't really matter any more. I find it really surprising that I got cramps in both XC races I have run in this year and other than that I have not had a cramp in years. The first thing my coach asked me was if I had eaten any apples or drunk any Gatorade before the race, and interestingly enough that was my exact breakfast (plus a bagel). I haven't eaten an apple in a long time either, so perhaps that is a good explanation for the cramp, but I don't know what the cause was on the previous cramp. It's pretty frustrating to have to drop out of a race because of something so silly. I have never had a cramp before that was so serious I couldn't just run it off, but this one was pretty painful. | ||
| Trail Run warm up/down (Cool-Down) 10:23 [1] | |
| shoes: Adidas a3 Prowl | ||
| After everyone finished we all went for an easy cool-down run. I could still feel a tightness in my side but I was able to run at the easy pace. For some reason my legs felt really tired though. I don't know what that is all about. Maybe they had just stiffened up a bit. | ||
| C • What's wrong with apples and Gatorade? 3 | ||
| C • My legs feel great after a goo... 1 | ||
| Trail Run 17:30 [3] | |
| shoes: Adidas a3 Prowl | ||
| After watching the girls race, T-Mac and I decided to go for another run just to get in a little extra mileage. I felt much better on this run. We came across a police radar sign that displays how fast you are driving, and discovered that it picked us up as we ran by it on the sidewalk. We of course picked up the pace to a full out sprint to test it out and got it up to 16 mph. I wonder how accurate that is... | ||
Friday Sep 29 | ||
| Note | |
| slept:0.0 (rest day) | ||
| Was up all night last night working on a project so I decided to skip practice because it was just an easy day anyway and I didn't think it would help me recover for the race. | ||
Thursday Sep 28 | ||
| Trail Run long 58:02 [3] | |
| shoes: Adidas a3 Prowl | ||
| Went for a long trail run out at the Rail Trail. Legs felt a little tired, but otherwise I felt great. Took a Tylenol just before heading out and didn't have any signs of a headache during the run. Tomorrow I'll try without the Tylenol again. | ||
Wednesday Sep 27 | ||
| Road Run warm up/down (Warm-Up) 15:07 [3]2.1 mi (7:11 / mi) | |
| slept:9.5 shoes: Adidas a3 Prowl | ||
| Warm-up from coach's house to the course. | ||
| Trail Run tempo (Pyramid Tempo) 32:33 [5]5.0 mi (6:31 / mi) | |
| shoes: Adidas a3 Prowl | ||
| We ran a tempo pyramid run on the course as follows: 2 minutes hard, 1 minute easy, 3 minutes hard, 1 easy, 4 hard, 2 easy, repeat...
Legs were a bit tired but otherwise I felt great physically until the very end when I started to get a headache again. | ||
| Road Run warm up/down (Cool Down) 18:04 [1]2.24 mi (8:04 / mi) | |
| shoes: Adidas a3 Prowl | ||
| Cool-down back to coach's house on the roads. My headache got real bad and made I almost felt like I had to stop and lie down several times but I was able to push through it. Today was the first day I was able to make it all the way through to practice without any pain killer, but I sure wish I had brought some with me to practice. | ||
Tuesday Sep 26 | ||
| Note | |
| slept:8.5 (rest day) | ||
| Had class all day and couldn't get any time to run. Would have liked to have finally done a decent recovery run, but a rest day isn't such a bad alternative at this point. Feeling pretty good except for a headache in the morning.
I don't know what the deal is with all the headaches all of a sudden, but I have been getting them every day since my cold cleared up. I bought some Tylenol on the way to the A-Meet on Friday and have been taking it pretty religiously since then. I normally hate taking pain killer, especially when I am training, but these headaches have just become too much to deal with. Maybe I should see a doctor to figure out what is going on. At least I seem to be able to train fine with some pain killer. Is that dangerous? Anyway, I haven't had time to get much of anything done since getting back. I still have to finish logging my races from the weekend and even finish commenting out some of my sprint races from last weekend. Why do I seem to have less time for anything this semester? | ||
| C • not a doctor but... 4 | ||
Monday Sep 25 | ||
| Road Run warm up/down (Warm Up) 22:00 [3]3.1 mi (7:06 / mi) | |
| slept:9.0 shoes: Adidas a3 Prowl | ||
| A fast warmup run to Elm Park with T-Mac to run intervals. We ran a bit of a detour route to get in some extra mileage. Felt tired from the weekend, but not too bad. | ||
| Interval Training intervals (3/4 Mile Repeats) 53:14 [5]5.25 mi (10:08 / mi) | |
| shoes: Adidas a3 Prowl | ||
| We ran seven 3/4-mile repeats at Elm Park. We started with an easy one and alternated with hard ones. I felt quite tired, but invigorated at the same time. I was somehow able to push it out to the front on all of the intervals. It felt really good although my head did start to hurt during the rest periods. It feels fine when I run though so I can't quite figure it out.
Anyway, here are my splits (rest periods are in parenthesis): 1.) 4:30 (4:02) 2.) 3:58 (4:17) 3.) 4:16 (3:30) 4.) 4:03 (4:11) 5.) 4:12 (3:43) 6.) 4:01 (4:10) 7.) 4:!6 | ||
| Road Run warm up/down (Cool Down) 13:42 [1]1.9 mi (7:12 / mi) | |
| shoes: Adidas a3 Prowl | ||
| Easy cool down run back to the Dolan to pick up my jacket and then back to my dorm. Feeling exhausted, both mentally and physically. | ||