Training Log Archive: LiveWideLoveDeepIn the 26 days ending Jun 21, 2012:
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Thursday Jun 21, 2012 #
Road Bike 1:45:00 [3] 29.4 mi (16.8 mph) +990ft
bummed I missed the swim/run w/ the boys last night and just got slammed this morning to miss the run. Then Derek came down for a RIDE. I guess right now it is all about the bike. Trust its in his plan.
You can fight it but its better to sit back and just enjoy the ride...
You can fight it but its better to sit back and just enjoy the ride...
Running 36:00 [3] 4.54 mi (7:56 / mi) +923ft 6:39 / mi
shoes: NB-1400-ORG-2
Fun, fun, FUN run with Monique at sunset down Aliso path at her pace(that ended up being low 7min) and ez cool d. Feeling peppy!!
Wednesday Jun 20, 2012 #
MTN Bike 4:30:00 [3] 48.1 mi (10.7 mph) +5439ft
Blackstar/Motorway loop starting from Jamboree parking lot in the dark. Woke up early and was hungry to ride. Broke through the clouds and into the glory of his sunshine and sweet single track descent.
Trek 20:00 [1] 1.5 mi (13:20 / mi)
Destroyed by drive... LA traffic death. Started a run/walk on the Q w/ M. Long day.
Tuesday Jun 19, 2012 #
Running 55:00 [3] 6.22 mi (8:51 / mi) +1242ft 7:26 / mi
shoes: Altra_LP
Whiting loop up mustard and around front at lunch. Hot and good climbing. First run in Alta's
MTN Bike 40:00 [3] 7.0 mi (10.5 mph) +827ft
OTH warm up. Glad I jumped in. Hard to get a full lap without stopping to talk. So many cool friends out there and shocked at teh 500+ people on a weekday evening. Rad!
MTN Bike (RACE) 52:00 [5] 13.5 mi (15.6 mph) +2182ft
You know your getting fit when you want intense suffering under high heart rate FUN! I am learning how to pin it. Yes, Please! Decided to learn and GO from the start. Not a race I could make up time and learning that I wont blow up. Massive groups and at one point all racers out on the course. Learned a ton.
Lead first lap and did not hold back at all...felt so dang good. Searing. Kept working overtime to get ahead only to get stuck behind and have the few leaders catch up. By the last lap I learned where to put the effort in and when to relax and recover/drink. Tech skills proven again better than ever...made some all time epic passes on shit I would have been scared to ride a few years back. Loving it!
Came down to me and Victor and he was killing me on the climbs and flats. Final lap was all out sprint between us and he put a good 300 meters on me during last climb and I got right back to his wheel by the time we got to the lake. .25 mile SPRINT. I could not get past his back wheel but know I gave it everything and we both pushed each other harder the entire time. Race is SO FUN!!! Cant wait to race this weekend!
Lead first lap and did not hold back at all...felt so dang good. Searing. Kept working overtime to get ahead only to get stuck behind and have the few leaders catch up. By the last lap I learned where to put the effort in and when to relax and recover/drink. Tech skills proven again better than ever...made some all time epic passes on shit I would have been scared to ride a few years back. Loving it!
Came down to me and Victor and he was killing me on the climbs and flats. Final lap was all out sprint between us and he put a good 300 meters on me during last climb and I got right back to his wheel by the time we got to the lake. .25 mile SPRINT. I could not get past his back wheel but know I gave it everything and we both pushed each other harder the entire time. Race is SO FUN!!! Cant wait to race this weekend!
C • Yes! 3
Monday Jun 18, 2012 #
Swim 25:00 [3] 0.5 mi (49:59 / mi)
(rest day)
Pad pool steady
Yoga (Corepwr Fusion) 1:00:00 [2]
Mellow session with Hope G and Dave. Perfect for the day and miss yogie.
Sunday Jun 17, 2012 #
MTN Bike 5:19:00 [4] 51.1 mi (9.6 mph) +7264ft
race? Big Bear Gnar 50 dropping down the back side on trails and views I have never seen before. Could not resist and riding with James and Paul in the first couple hours was a dream. Awesome! Didnt sign up for the race and wanted to play it by training... felt pretty dang good considering load for the week and only went off course 1x. Had power to get back and when I wanted for the first few hours
Confirmed again downhill tech better than ever and feeling very good on the bike now all around. Rode Cameron's bike and LOVED it! Huge improvment in confidence inspiring, climbing, etc. Cant wait to get on a SC or DA tri bike!
Rode strong until final climb to catch Derek. James rode up right then and we suffered deep on that last nasty climb. Been a while since I was broke on a climb like that... Usually feeling better 3hrs in but not this time. Didnt have the race face to suffer and tried some new fueling that did not work. 1 bottle of Vitargo at start and then tried UR/Perpetum at bottom of climb. Stopped almost puking a few times and could not eat rest of ride. that is a first for me and hopefully the last. I know what works. Good lesson to learn. Stopped for a party at the top w/ Mursick's and then rode some fun 1 track back to base camp to get in more base miles. James rode super strong and so rad to experience that climb and route with the team. First time down SART, etc. Mountain biking is HARD and FUN but running makes it feel pretty steady. Just about ready to race my bike after a freshen.
Confirmed again downhill tech better than ever and feeling very good on the bike now all around. Rode Cameron's bike and LOVED it! Huge improvment in confidence inspiring, climbing, etc. Cant wait to get on a SC or DA tri bike!
Rode strong until final climb to catch Derek. James rode up right then and we suffered deep on that last nasty climb. Been a while since I was broke on a climb like that... Usually feeling better 3hrs in but not this time. Didnt have the race face to suffer and tried some new fueling that did not work. 1 bottle of Vitargo at start and then tried UR/Perpetum at bottom of climb. Stopped almost puking a few times and could not eat rest of ride. that is a first for me and hopefully the last. I know what works. Good lesson to learn. Stopped for a party at the top w/ Mursick's and then rode some fun 1 track back to base camp to get in more base miles. James rode super strong and so rad to experience that climb and route with the team. First time down SART, etc. Mountain biking is HARD and FUN but running makes it feel pretty steady. Just about ready to race my bike after a freshen.
C • MTB 5
Saturday Jun 16, 2012 #
MTN Bike 20:00 [3] 4.0 mi (12.0 mph)
ez spin around base camp and to the store after dialing in Cameron's bike. Upper sore still esp biceps and hips/hams sore from climbing but better overall after small unload today
L knee still not 100% and felt it in standing and hard climbing yday. Now right also but mostly from cycling load and new mucles. Tibial and Medialis muscles are overworked and super sore
L knee still not 100% and felt it in standing and hard climbing yday. Now right also but mostly from cycling load and new mucles. Tibial and Medialis muscles are overworked and super sore
Friday Jun 15, 2012 #
MTN Bike 3:00:00 [3] 25.0 mi (8.3 mph) +2300ft
FB shoot - didnt know what time we were starting until I got back from ride and had to pack, etc. 7am in BB again that got me bed and sleep for TWO hours. Up packing for things I forgot and on the road early. Very challenging day to stay awake when not moving and feeling the climbing from yday.
Road loops, running in the tri gear and then the rest of the day on the mtb's. 10+ hours on the bikes. I thought that I was going to cry if I heard "can you stand and sprint up this climb" one more time. Intervals to the extreme but so stoked at how some of the pictures came out. BEAT!
Road loops, running in the tri gear and then the rest of the day on the mtb's. 10+ hours on the bikes. I thought that I was going to cry if I heard "can you stand and sprint up this climb" one more time. Intervals to the extreme but so stoked at how some of the pictures came out. BEAT!
MTN Bike 1:00:00 [4]
Thursday Jun 14, 2012 #
MTN Bike 7:03:00 [3] 57.2 mi (8.1 mph) +10767ft
rolled out at high noon for a spin around the Santa Ana's. No route in mind until I started riding but I knew I wanted to go long. Packed the wingnut with over 200oz of liquids/cals/gear - felt on fire heading back - should have packed lights - next time
Maple climb from post office, 4 corners(heat of day sweating buckets and loving it), Peak(~15mi 4.5K), Upper HJ, MD, Trabucco, up LHJ, MD down, MD up back to peak (~45mi 9.9K) MD over to Motorway and descended at sunset.
Wanted to drop down Joplin and up Harding or extend MD down Blackstar for the loop but ran into a few hold ups. Ran out of water, cals up HJ (guys in jeep gave me a bottle) but that was it for rest of ride. FRS blew up in my bag and soaked all my gear and lost rear break. Rear shifter is warn and slipping back down. All good. Solid ride and finished feeling peppy. Riding legs are coming back and excited for next round.
Upper body is SUPER sore today
Maple climb from post office, 4 corners(heat of day sweating buckets and loving it), Peak(~15mi 4.5K), Upper HJ, MD, Trabucco, up LHJ, MD down, MD up back to peak (~45mi 9.9K) MD over to Motorway and descended at sunset.
Wanted to drop down Joplin and up Harding or extend MD down Blackstar for the loop but ran into a few hold ups. Ran out of water, cals up HJ (guys in jeep gave me a bottle) but that was it for rest of ride. FRS blew up in my bag and soaked all my gear and lost rear break. Rear shifter is warn and slipping back down. All good. Solid ride and finished feeling peppy. Riding legs are coming back and excited for next round.
Upper body is SUPER sore today
Wednesday Jun 13, 2012 #
Strength 1:00:00 [5]
M has been in Vegas all week and I watched too much "pumping iron" . . . again. Had some dumb idea to do a 45 day challenge of lifting weights. Baseline for my upper body and was giving ankle another day before doing legs. Looking back I am glad I didnt do legs because I didnt plan that ride but I needed my legs rested.
All sets until complete failure. I wanted to see where I faded and failed. Ouch. DOMS is extreme
Nautilus Machine - -50lbs
Pull ups - 7, 6, 5
Dips - 9, 9, 10
Bench - 95lbs
12, 8, 11
Curls - 45lb flat bar
18, 15, 16
Cable Rows - 105lbs
14, 12, 12
Overhead Press -45lb bar
14, 11
Side Ups
25, 22(first time doing more than 12)
All sets until complete failure. I wanted to see where I faded and failed. Ouch. DOMS is extreme
Nautilus Machine - -50lbs
Pull ups - 7, 6, 5
Dips - 9, 9, 10
Bench - 95lbs
12, 8, 11
Curls - 45lb flat bar
18, 15, 16
Cable Rows - 105lbs
14, 12, 12
Overhead Press -45lb bar
14, 11
Side Ups
25, 22(first time doing more than 12)
Swim 30:00 [3] 0.9 mi (33:21 / mi)
Felt very good swimming. Hope it helped loosen up the gym pump and soreness.
Tuesday Jun 12, 2012 #
Road Bike 1:30:00 [3] 23.0 mi (15.3 mph) +1438ft
Picked up the Speed Concept and gave it a go today. Ankle still pretty swollen but I think the ride helped. Hit the recovery with some keen focus over last few days.
Not sure what to think about the ride. Twitchy and not like other tri bikes I have ridden. It is a size S and I noticed riding that my hands when in the base bar are about 6" in front of the front skewer and could just be more aggressive geometry. Still feels like the brakes are on as soon as I let off the gas. Felt it flat, downhill and for sure climbing. Same wheels as road bike to make sure. More testing required!
Not sure what to think about the ride. Twitchy and not like other tri bikes I have ridden. It is a size S and I noticed riding that my hands when in the base bar are about 6" in front of the front skewer and could just be more aggressive geometry. Still feels like the brakes are on as soon as I let off the gas. Felt it flat, downhill and for sure climbing. Same wheels as road bike to make sure. More testing required!
Monday Jun 11, 2012 #
Road Bike 25:00 [1] 4.0 mi (9.6 mph)
(rest day)
ez spin w/ M around on the path. Trying to get mobility between icing ankle.
Sunday Jun 10, 2012 #
Running 1:00:00 [4] 7.0 mi (8:34 / mi) +1142ft 7:25 / mi
shoes: Peregrine-grn3
Holcomb Valley -
Knee was 100% after run night before and no issue on start. Bummed that I rolled my ankle really bad in first ~2 miles. Took me out of the lead pack then walked and forced myself to try and run it off until the first aid at ~4mi. It was bad and same leg as knee that I started feeling on the first downhill so pulled it and had a long walk back but got to cheer for my pals. Out of the homeboys, local big bear peeps and the girls I was surprised how many friends were out there.
Silver lining was that I always start to conservative and then need to try and catch the lead pack. This time I started in front and was comfortably running w/ James, Jesse and another guy. Settling in on the first climb just before my ankle. Best balance of speed & endurance I have had running and feel like I can go out harder and trust endurance and not blow up. Very good learning going forward.
Knee was 100% after run night before and no issue on start. Bummed that I rolled my ankle really bad in first ~2 miles. Took me out of the lead pack then walked and forced myself to try and run it off until the first aid at ~4mi. It was bad and same leg as knee that I started feeling on the first downhill so pulled it and had a long walk back but got to cheer for my pals. Out of the homeboys, local big bear peeps and the girls I was surprised how many friends were out there.
Silver lining was that I always start to conservative and then need to try and catch the lead pack. This time I started in front and was comfortably running w/ James, Jesse and another guy. Settling in on the first climb just before my ankle. Best balance of speed & endurance I have had running and feel like I can go out harder and trust endurance and not blow up. Very good learning going forward.
MTN Bike 1:10:00 [1] 10.0 mi (8.6 mph)
waited around for hours... literally until I got news that M dropped and rode back to base camp after I saw her. Good to spin the legs and ankle but really ripped some tissue with this one
Saturday Jun 9, 2012 #
Yoga 1:00:00 [2]
deep stretching - rolling - hips
Swim 50:00 [3] 1.42 mi (35:13 / mi)
4x500 TT, 5x100 - great feel for the water and felt like I had a pot of coffee. Good times in the H2O!
knee is still sore but quad now totally loose and hips too. much needed session this morning and in the right direction but prob not enough time to get 100% before Holcomb so will sit out. Big summer and November on the rise.
knee is still sore but quad now totally loose and hips too. much needed session this morning and in the right direction but prob not enough time to get 100% before Holcomb so will sit out. Big summer and November on the rise.
Running 20:00 [3] 2.1 mi (9:31 / mi) +251ft 8:33 / mi
shoes: Peregrine-grn3
Town trail shake out with M. Hips/hams sore but full range which took pressure off of knee. Big improvement from yday
Friday Jun 8, 2012 #
MTN Bike 1:02:00 [3] 9.15 mi (8.9 mph) +1250ft
Whiting loops - lots of climbing. Sore but stronger and knee feeling loose but pressure from ride. Site inside and medial muscles just tight and weak for overload.
Running 52:00 [3] 6.0 mi (8:40 / mi) +703ft 7:48 / mi
shoes: NB-1400-ORG-2
Whiting up cactus from wahoos. Knee is from increase in bike. Did some air squats for some pops and got sorted. A long run will either totally sort me out or put me in a bed. Picked up te pace to sub 6 on the way back - blowing it out and testing a bit.
Thursday Jun 7, 2012 #
MTN Bike 1:30:00 [3] 14.0 mi (9.3 mph)
Turtle block loop down the switchbacks.
quad is sore from work and dig but tracking is much better - feeling comfy on the bike and not irritating it so rolling with it. Beautiful outside! Summer bluebird without the excessive heat.
quad is sore from work and dig but tracking is much better - feeling comfy on the bike and not irritating it so rolling with it. Beautiful outside! Summer bluebird without the excessive heat.
Swim 30:00 [3] 0.6 mi (49:59 / mi)
swim in the pad pool with KEEVIN! flip flop dodging the kido's
Road Bike 1:00:00 [2] 11.5 mi (11.5 mph)
Chill spin with team bluesails - rode over to tint to get car and drove back - time to EAT!
Wednesday Jun 6, 2012 #
Swim 35:00 [3] 1.0 mi (35:00 / mi)
Laguna Pool -
MTN Bike 30:00 [2] 5.0 mi (10.0 mph)
ez spin on the road/path w/ Monique after dinner #1. L knee/patella tight and root cause from quad having knot. Worked on it again today and same as after Sardinia last year. May need to put of 3 weekend....
Tuesday Jun 5, 2012 #
Running 30:00 [3] 3.48 mi (8:37 / mi) +149ft 8:17 / mi
(rest day) shoes: Peregrine-grn3
hicks path run w/ M at her pace. ez then 7:30 and descending. Good to get out - late cutover tonight (11pm on now) and rested a lot today - going BIG this weekend so will need some deep fresh
Monday Jun 4, 2012 #
Strength 1:00:00 [3]
rode down to mtn fitness and started CF warm up then just did core, stability weights - back/shoulders sore from ridding and L knee still tight. Clean and clear out. Having fun playing w/ Super!
MTN Bike 1:20:00 [3] 14.0 mi (10.5 mph)
back and shoulders sore. Big load of bumps and longest ride output in a long time. Strange that I feel stronger on the bike than ever and tech skills def better than ever. CHARGING downhill last few times and riding stuff I never was able to before and zero falls. Legs getting more efficient every ride. I need to find a race...like NOW
Sunday Jun 3, 2012 #
Running 1:00:00 [4] 6.82 mi (8:48 / mi) +1183ft 7:33 / mi
shoes: Peregrine-grn3
Scramble up Grey's peak to start the morning. 10min faster than last week. Forgot to start watch for a bit after hopping over last log on the way back. Def 100% recovered and bump from Hundo. Just warming up and effortless float down breathing flowers in bloom and dodging deer. I love the mountains!
MTN Bike 4:42:00 [3] 41.3 mi (8.8 mph)
rolled out after group to start...forgot my shoes so used Pauls spares - tried to take a "short cut" and ended up hike o bike up a downhiller trail and missed the start - the shoes made it a special challenge. All in His plan. Glad I got to ride over, chill and the cheer everyone on. Rode w/ Carl & Super K to the end of the first lap then paced K to the end. Much more than I wanted but so rad to be charging with K. Felt amazing going UP and DOWN. I love riding my bike in the dirt! Incredible trails, weather, and just getting started here at base camp.
Saturday Jun 2, 2012 #
Note
i love summer!
Road Bike 2:22:00 [2] 28.9 mi (12.2 mph)
EZ spin looping back bay with Nick and the ladies. Beautiful day. Starting to feel comfy on the bike - L knees still tight. Sore in butt/hams just a little from weights.
Running 42:00 [3] 5.0 mi (8:24 / mi) +639ft 7:30 / mi
shoes: Peregrine-grn3
Quail trail out n back with Nick - solid day and added in some pickups on the way back. Makes me want to RACE!
Swim (24hr) 55:00 [3] 1.6 mi (34:22 / mi)
10x200, 10x100 faster each one. I miss swimming!
Friday Jun 1, 2012 #
Road Bike 1:36:00 [3] 27.7 mi (17.3 mph)
Out path to loop BB and back - rested and feeling good on the bike. No problem sitting on >250w but just not the endurance to sit on it all day long...yet.
"its all coming back to me now"
"its all coming back to me now"
Running 58:00 [3] 5.0 mi (11:36 / mi) +1648ft 8:50 / mi
shoes: NB.dots
Monique - el moro run on fence line, took a new single track down the back and headed back up again to fence line. felt really good running.. ran all the hillz
I am a runner
I am a runner
Thursday May 31, 2012 #
Strength 30:00 [4]
San Jose - little sleep - bed late and up at 5am for stretch and weights before hacking class. Got into it and prob DOMS for the 50k this wkend but not worried about it. L knee has been tight but better after todays session - sitting is death! Core and lots of legs/myrtle/db shoulder lunge
Running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: NB-1400-CLR-3
on the precore after weights - sweating
Running 30:00 [3] 3.8 mi (7:54 / mi) +275ft 7:23 / mi
shoes: Peregrine-blk
couple quick laps on the Q after flight home... Running well but already getting DOMS. I think I am out for the 50K on the weekend to avoid the drive and hang with the crew but feel ready to race. Should be interesting weekend.
Wednesday May 30, 2012 #
Note
(rest day)
rough day. San Jose - Hacking class until late then right into video until past midnight. Cant wait to get the dude ride done with the secret trails. Hungry to go back for more already
Tuesday May 29, 2012 #
Swim 30:00 [3] 0.85 mi (35:18 / mi)
Laguna pool....ah, laguna pool
Running 30:00 [2] 3.0 mi (10:00 / mi)
shoes: HOKA-Mafate
watch died. I cam back early anyways. Irvine path and then worked on road bike w/ cranks, etc and got it going again but then just rolled around the hood.
Incredible weekend after big work week, adrenaline tapped, little sleep, excitement from THAT crew under the same roof and sky all weekend and I am feeling some weekend hangover. flying out to San Jose
Incredible weekend after big work week, adrenaline tapped, little sleep, excitement from THAT crew under the same roof and sky all weekend and I am feeling some weekend hangover. flying out to San Jose
Monday May 28, 2012 #
Running 2:00:00 [3] 8.2 mi (14:38 / mi) +1634ft 12:19 / mi
shoes: Peregrine-blk
Morning loop at M's pace up to Bear, pirates, etc. Hike up some down hill trails and summit STEEP back. Felt better and better...
MTN Bike 2:45:00 [3] 17.0 mi (6.2 mph)
Incredible day to cap off riding - No doubt some thee sickest trails I have ever ridden and tech skills better than ever...like i have been riding entire time. Tour from Derek on secret trails and with the GIANT crew. I have not had this much adrenaline shoot through my system in a long while. So stoked P had his GoPro. Cant wait to get back there.
Paddle (SUP) 20:00 [1] 1.25 mi (16:00 / mi)
Evening paddle before another killer dinner w/ the team. Weather, trails, friends and memories to perfection.
Sunday May 27, 2012 #
Yoga (mountain fitness) 1:00:00 [2]
morning session with the campers and Sherri - great way to start the day. Feeling much stronger in holding things than ever
Strength 20:00 [5]
quick CF motions and instruction by P on a few things - Back was VERY sore next day and even later that night. Pull ups and ring pulls
MTN Bike 2:40:00 [3] 16.0 mi (6.0 mph)
great intro to get back on the trails - rode with the girls camp and then later in the day the short/long loops with the Burton Bro's. Legs lacking on the steep and power climbs but tech skills like I never stopped. Jordans trails is SICK now and love this group up here.
Running 1:00:00 [3] 7.0 mi (8:34 / mi) +441ft 8:05 / mi
shoes: Peregrine-blk
T-Run? Out on town trail, up long burton loop, downhiller ext and down 2N01. Let my legs go heading back and ended w/ 4 long strides on town trail. Hips open and feeling awesome running.