Training Log Archive: Grandpa JamesonIn the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
Note
slept:9.0
crazy ass dreams but good, deep sleep.
long mtb today and an easy run. really itching to run.
long mtb today and an easy run. really itching to run.
8 AM
Cycling-MTB 3:30:00 [3] 36.5 mi (10.4 mph) +5853ft
mtb out at la costa and san elijo again. solid ride and just wanted to climb a lot and did. got a bit of rain but nothing bad. one minor slow speed crash. fell into a rock garden. banged up kneed and shin. been a while since i've hit the ground.
4 PM
Running 33:00 [3] 5.0 mi (6:36 / mi) +399ft 6:08 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
after hood lap. zero pain. groin a bit tight starting out but didn't bother me. absolutely nothing in the shin. felt great to run... and I just wanted to run faster and longer. had that running off the bike feeling... and forgot how much i like to run hard feeling dead legged feeling.
Friday Feb 27, 2015 #
Note
slept:8.5
hamstrings still sore from squats on tuesday. no shin or groin pain. optimistic about toeing the line at WTC. Not sure how will it will go but looking forward to running those trails.
6 AM
Cycling-Road 1:33:00 [3] 26.7 mi (17.2 mph) +1755ft
kelly drive loop + sky loft at the end. good legs and a warmer morning. ready for the weekend... and to get back to running.
12 PM
Strength/Core 35:00 [3]
truestretch, band stretching & mobility, myrtl
5x
10 x kb thruster 2 x #26
10 x SDHP #44
10 x toes to bar
foam roller
5x
10 x kb thruster 2 x #26
10 x SDHP #44
10 x toes to bar
foam roller
StairMaster 20:00 [3]
shin is all good!
level 8-12. increasing every 2 minutes
5 x 1 min @ 14/1 min @ 10
level 8-12. increasing every 2 minutes
5 x 1 min @ 14/1 min @ 10
Thursday Feb 26, 2015 #
Note
slept:8.0
good sleep.
still no pain in shin. can feel groin a bit after all the work at the chiro yesterday but not painful.
still no pain in shin. can feel groin a bit after all the work at the chiro yesterday but not painful.
6 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
my hamstrings are fucking destroyed from squatting on tuesday. hadn't back squatted in 2 weeks. paying the price!
trainer pyramid
10 min easy spin
10 x 30" spin ups/30" easy
:30-1:00-1:30-2:00-2:30-3:00-2:30-2:00:1:30-1:00-:30
Hard tempo efforts on equal recovery
easy spinning to get to any hour
watched house of cards episode 19.
trainer pyramid
10 min easy spin
10 x 30" spin ups/30" easy
:30-1:00-1:30-2:00-2:30-3:00-2:30-2:00:1:30-1:00-:30
Hard tempo efforts on equal recovery
easy spinning to get to any hour
watched house of cards episode 19.
7 AM
Running 8:30 [3] 1.0 mi (8:30 / mi)
shoes: Hoka Clifton #4 (ORG)
easy jog down to drop off pup. no pain but lacking confidence.
12 PM
Strength/Core 45:00 [3]
felt good today. the #35 kb is getting kind of easy.
wu on bike & truestretch
5x
10e x kbs #35
10 x bosu sit ups
1e x TGU #35
10 x bosu sit ups
3x
10 x pull ups
10 x push ups
30 x sit ups ball #18 med ball
foam roller
wu on bike & truestretch
5x
10e x kbs #35
10 x bosu sit ups
1e x TGU #35
10 x bosu sit ups
3x
10 x pull ups
10 x push ups
30 x sit ups ball #18 med ball
foam roller
Wednesday Feb 25, 2015 #
Note
slept:8.0 (injured)
woke up before alarm. feel very rested... but already sore from lifting yesterday.
groin is good...
and shin is too.Have no pain walking around and nothing running up and down the stairs. wearing the boot has helped tremendously. going to keep wearing it through the week and hopefully try an easy jog soon.
groin is good...
and shin is too.Have no pain walking around and nothing running up and down the stairs. wearing the boot has helped tremendously. going to keep wearing it through the week and hopefully try an easy jog soon.
6 AM
Cycling-MTB 1:31:00 [3] 17.3 mi (11.4 mph) +2231ft
morning mtb out at la costa. good legs and another killer, cooler morning.
12 PM
Strength/Core 15:00 [3]
much progress on the shin. not wearing the boot any more and zero pain.
truestretch
elliptical
stairmaster
band stretching & mobility
truestretch
elliptical
stairmaster
band stretching & mobility
Elliptical 20:00 [3] 2.2 mi (9:05 / mi)
shoes: Nike Pegasus 31 (Blue)
testing it out...
"cross country" program starting at level. got HR up to ~160. solid. sweating buckets.
"cross country" program starting at level. got HR up to ~160. solid. sweating buckets.
StairMaster 10:00 [3] 1.0 mi (10:00 / mi) +520ft 6:42 / mi
shoes: Nike Pegasus 31 (Blue)
this was the real test. no pain.
level 8-12. increasing every 2 minutes.
level 8-12. increasing every 2 minutes.
5 PM
Body Work (Chiropractic ) 1 [3]
first chiro appt in a long time. So good...and my hips and while left side are locked up!
Tuesday Feb 24, 2015 #
Note
slept:8.25 (injured)
good sleep.
MRI on lower leg yesterday and got to sit down and actually go over it with the radiologist. kinda fun. absolutely nothing going on the shin based on the MRI... but I've heard/seen that before. just gonna stay off if it. she also went over my hip MRI and I have a bit of protruding disc (L5-S1). nothing major.
MRI on lower leg yesterday and got to sit down and actually go over it with the radiologist. kinda fun. absolutely nothing going on the shin based on the MRI... but I've heard/seen that before. just gonna stay off if it. she also went over my hip MRI and I have a bit of protruding disc (L5-S1). nothing major.
6 AM
Cycling-Road 1:38:00 [3] 25.0 mi (15.3 mph) +2995ft
much colder this morning than it has been in quite some time. felt good.
out to double peak for some climbing. good legs.
out to double peak for some climbing. good legs.
11 AM
Strength/Core 35:00 [3]
wu on bike & truestretch
1 x 10 squat, good morning, DL, clean, press #45
squat 10 x #95, 8 x #115
5x
5 x squat #135
15 x kbs #44
30 x sit ups on ball
3x
10 x clean & press
30 x sit ups on ball
stretching
1 x 10 squat, good morning, DL, clean, press #45
squat 10 x #95, 8 x #115
5x
5 x squat #135
15 x kbs #44
30 x sit ups on ball
3x
10 x clean & press
30 x sit ups on ball
stretching
Rowing 7:00 [3] 1.0 mi (7:00 / mi)
2 min ez then 5 x 30" hard/30" easy
Dry Sauna 10:00 [3]
lax ball
Monday Feb 23, 2015 #
Note
slept:8.5 (injured)
good sleep but up with maggie in the middle of night. she tweaked her neck pretty bad and couldn't sleep.
after wearing the boot all day yesterday i had no shin pain our of bed or at all this morning. good sign. hopefully i caught this before i got out of hand.
after wearing the boot all day yesterday i had no shin pain our of bed or at all this morning. good sign. hopefully i caught this before i got out of hand.
6 AM
Cycling-Road 1:25:00 [3] 22.9 mi (16.2 mph) +1204ft
easy spin down to TP. up the inside and down the outside. hit a gnarly rain storm when i got back to solana beach. pouring rain and ripping head wind. been a while since i've rode in anything like that. kinda fun.
i cleaned my bike yesterday so of course i got rained on this morning... and now my bike is filthy.
i cleaned my bike yesterday so of course i got rained on this morning... and now my bike is filthy.
1 PM
Strength/Core 45:00 [3]
meetings galore today....
switching up strength sched a bit..very minor.
Mon, Thurs - pavel simple sinister & pull up/push up
Tues - squat
Fri - DL
wu on bike, band stretching & mobility, myrtl
5x
10e x kbs #35
1e x GTU #35
20 x sit ups on ball
6x
5 x pull ups
5 x push ups
10 x bosu sit ups
foam roller
switching up strength sched a bit..very minor.
Mon, Thurs - pavel simple sinister & pull up/push up
Tues - squat
Fri - DL
wu on bike, band stretching & mobility, myrtl
5x
10e x kbs #35
1e x GTU #35
20 x sit ups on ball
6x
5 x pull ups
5 x push ups
10 x bosu sit ups
foam roller
Sunday Feb 22, 2015 #
Note
(injured)
family time!! lazy day yesterday and then pizza port bressi ranch with maggie and her mom before sloane's going away party.
the jetty IPA and the kook DIPA. so damn good and better then anything bottled. pizza port will be missed in colorado.
groin healed i think. shin slowly feeling better. feels exactly the same as my SFX last year. same kind of pain but opposite leg. so odd how it came on after 3 days off of running. hopefully i was smarter this time around and didn't run on it all when there was pain. last year i probably ran another week to 10 days hoping the pain would subside. this time no running on it. gonna wear a boot and see if that decreases the healing time or makes it feel better. never worn one before.
unless there is some kind of super healing going it looks like my spring races will be a no go.... and i was ready to do some damage.
the jetty IPA and the kook DIPA. so damn good and better then anything bottled. pizza port will be missed in colorado.
groin healed i think. shin slowly feeling better. feels exactly the same as my SFX last year. same kind of pain but opposite leg. so odd how it came on after 3 days off of running. hopefully i was smarter this time around and didn't run on it all when there was pain. last year i probably ran another week to 10 days hoping the pain would subside. this time no running on it. gonna wear a boot and see if that decreases the healing time or makes it feel better. never worn one before.
unless there is some kind of super healing going it looks like my spring races will be a no go.... and i was ready to do some damage.
9 AM
Cycling-MTB 2:30:00 [3] 28.0 mi (11.2 mph) +4272ft
been a while since i've been on the mtb and this was a fun one. solid climbing loop and really good legs.
Saturday Feb 21, 2015 #
Note
slept:8.5 (injured)
mellow friday night at home with maggie and her mom. her mom and i stayed drinking bourbon and wine and watching HOC. good times.
shin about the same... a little better? Groin almost 100%.
shin about the same... a little better? Groin almost 100%.
8 AM
Cycling-Road 3:15:00 [3] 53.0 mi (16.3 mph) +3389ft
brad and his girlfriend are in town and they wanted to ride mt soledad. met them in cardiff and we cruised down that coast and up soledad. then they headed for the cove for some sight seeing and headed back north. fun ride.
Friday Feb 20, 2015 #
Note
slept:8.0 (injured)
union after work to meet up with brad and the usual suspects. union is stepping up their game. Hoppy Birthday and Deep River on draft.
groin getting better by the day. shin still fucked. this is the weirdest injury i've ever had. shin started hurting after not running for 3 days.... out of nowhere.
groin getting better by the day. shin still fucked. this is the weirdest injury i've ever had. shin started hurting after not running for 3 days.... out of nowhere.
6 AM
Cycling-Road 1:14:00 [3] 22.2 mi (18.0 mph) +636ft
easy cruise up to carlsbad village and then some efforts coming back.
12 PM
Strength/Core 45:00 [3]
wu on bike, truestretch, myrtl
5x
5 x pulls ups - chest to bar, dead hang
10 x bosu push ups
10e x weighted side bend #35
10e x single arm kbs #26
3e x TGU #26
20 x bosu supermans
5x
5 x pulls ups - chest to bar, dead hang
10 x bosu push ups
10e x weighted side bend #35
10e x single arm kbs #26
3e x TGU #26
20 x bosu supermans
Dry Sauna 10:00 [3]
lax ball
Thursday Feb 19, 2015 #
Note
slept:8.5 (injured)
great sleep. weird dreams.
groin way better today.... but randomly walking around yesterday, out of nowhere, my left shin started to hurt. WTF. Hasn't been bothering my at all running. can still feel that all to familiar feeling this morning. my old body decided to fall apart at the right time!
went back to sunday and checked the "injured" box. just to have it in the log. never tweaked my groin before. pretty sure it was from going apeshit in the half. before then I can't remember the last time (years ago) that I have run back to back sub 6 miles... and I avg'd 5:46 for 13.2 miles. I'm sure just the stride difference between running on the road and the trails... and the harder surface is why my groin got "tweaked". Up until that race that last time i raced on the road was was Kona 2011. I think my road racing days are over!
groin way better today.... but randomly walking around yesterday, out of nowhere, my left shin started to hurt. WTF. Hasn't been bothering my at all running. can still feel that all to familiar feeling this morning. my old body decided to fall apart at the right time!
went back to sunday and checked the "injured" box. just to have it in the log. never tweaked my groin before. pretty sure it was from going apeshit in the half. before then I can't remember the last time (years ago) that I have run back to back sub 6 miles... and I avg'd 5:46 for 13.2 miles. I'm sure just the stride difference between running on the road and the trails... and the harder surface is why my groin got "tweaked". Up until that race that last time i raced on the road was was Kona 2011. I think my road racing days are over!
6 AM
Cycling-Road 1:33:00 [3] 26.0 mi (16.8 mph) +1619ft
foggy, wet morning. Down to TP and 2 solid repeats and then some mixed efforts on the way home.
12 PM
Strength/Core 40:00 [3]
wu on bike and truestretch & more hip stretching
5x
10 x thruster 2 x #26 kb
10 x bosu sit up #18 med ball
5e x single leg DL #26
20 x russian twists #18 med ball
5e x kb clean & press #26
10 x toes to bar
stretching over ball
foam roller
5x
10 x thruster 2 x #26 kb
10 x bosu sit up #18 med ball
5e x single leg DL #26
20 x russian twists #18 med ball
5e x kb clean & press #26
10 x toes to bar
stretching over ball
foam roller
Wednesday Feb 18, 2015 #
Note
slept:8.0 (injured)
hit bier garden for a couple of beers after work with maggie. Hoppy Birthday and the new "dank & sticky" from the hop concept (port/lost abbey). so good.
the health system actually working my favor yesterday. dr appt am, MRI early afternoon, and results by 5!!!
nothing major jacked with hip. no bone anything, no muscle or tendon inflammation. just some iliopsoas bursitis... and not major. to fix it i just need to lay off of running, ice, and anti-inflammatories. so that's the plan.
the health system actually working my favor yesterday. dr appt am, MRI early afternoon, and results by 5!!!
nothing major jacked with hip. no bone anything, no muscle or tendon inflammation. just some iliopsoas bursitis... and not major. to fix it i just need to lay off of running, ice, and anti-inflammatories. so that's the plan.
6 AM
Cycling-Road 1:32:00 [3] 26.0 mi (17.0 mph) +1614ft
kelly drive loop. perfect temps and good legs. groin feels better today. still going to commit to no running this week. playing it safe... and smarter than usual!
11 AM
Strength/Core 30:00 [3]
shoes: Nike Pegasus 31 (Blue)
5 min WU on bike & truestretch
myrtl
pavel sesh...
5x
10e x single arm kbs #35
1e x TGU #35
stretching over ball between rounds
myrtl
pavel sesh...
5x
10e x single arm kbs #35
1e x TGU #35
stretching over ball between rounds
Tuesday Feb 17, 2015 #
Note
slept:9.0 (injured)
good sleep. groin still tweaked. tight getting out of bed after being in bed all night. not forcing anything. groin injuries can be a bitch to heal. doctor appt today just for him to have a look/test.
can feel it walking around a bit. doesn't hurt to squat down, lunge, etc. weird.
can feel it walking around a bit. doesn't hurt to squat down, lunge, etc. weird.
6 AM
Cycling-Trainer 1:05:00 [3] 18.0 mi (16.6 mph)
a bit short on time with doc appt so hit the trainer... while watching house of cards.
10' easy
10' 30 sec hard/30 sec easy
4' easy
10 x 2' hard/2' easy
10' easy
10' 30 sec hard/30 sec easy
4' easy
10 x 2' hard/2' easy
12 PM
Strength/Core 45:00 [3]
shoes: Nike Pegasus 31 (Blue)
5 min WU on bike & truestretch
1 x 10 squat, good morning, DL, clean, press #45
5 x barbell complex #65
- 30 sit ups on ball between sets
5x
10 x goblet squat #50
10 x SDHP #50
20 x hanging knee raises
foam roller
1 x 10 squat, good morning, DL, clean, press #45
5 x barbell complex #65
- 30 sit ups on ball between sets
5x
10 x goblet squat #50
10 x SDHP #50
20 x hanging knee raises
foam roller
Dry Sauna 10:00 [3]
lax ball and stretching
Monday Feb 16, 2015 #
Note
slept:9.5 (injured)
in bed early and good sleep. quads are still jacked. unreal. not sure why I'm so sore.
groin still tweaked. not stoked about this... horrible timing.
groin still tweaked. not stoked about this... horrible timing.
C • yo 4
6 AM
Cycling-Road 1:23:00 [3] 22.8 mi (16.5 mph) +1211ft
easy spin down to TP and back. nice, cool morning. legs ok. still sore.
12 PM
Strength/Core 45:00 [3]
felt good in the gym. couldn't feel groin at all...
5 min WU on bike, stretching over ball, truestretch, myrtl
5x
10e x single arm kbs #26
5 x pull ups
5 x push ups
2e x TGU #26
20 x bosu sit ups
10 x toes to bar
foam roller
5 min WU on bike, stretching over ball, truestretch, myrtl
5x
10e x single arm kbs #26
5 x pull ups
5 x push ups
2e x TGU #26
20 x bosu sit ups
10 x toes to bar
foam roller
Dry Sauna 10:00 [3]
lax ball
Sunday Feb 15, 2015 #
Note
slept:9.5 (injured)
great sleep. can still feel groin a bit this morning... like a i pulled or strained something. gonna ride today and play it safe. legs feel like shit any way...
9 AM
Cycling-Road 2:24:00 [3] 40.4 mi (16.8 mph) +2178ft
good call bagging the run. my legs are sore to the touch from yesterday's run. not sure why... crushed me!!
reverse sprinters loop on a beautiful day. good legs on the bike and had a lot of fun riding... been a while since I've had that feel. groin felt much better after this.
reverse sprinters loop on a beautiful day. good legs on the bike and had a lot of fun riding... been a while since I've had that feel. groin felt much better after this.
Saturday Feb 14, 2015 #
Note
slept:9.0
good times at beachside last night and then an epic burrito from filiberto's for dinner. getting them while i still can.
8 AM
Running 3:03:00 [3] 23.3 mi (7:51 / mi) +4434ft 6:39 / mi
shoes: Hoka Challenger #2 (Grn)
long run out at la costa and san elijo. felt good the first 13+ miles but then felt apart a bit on the way up double peak. legs were just revolting and I was melting a bit in the heat (90's out there). Had to power hike sections of the climb but powered through.
tweaked my groin a bit ripping back down... sweet.
tough day at the at the office... they all can't be good days is guess.
tweaked my groin a bit ripping back down... sweet.
tough day at the at the office... they all can't be good days is guess.
Friday Feb 13, 2015 #
Note
slept:8.0
awesome, deep sleep. woke up already feeling yesterday's strength sesh. sweet.
6 AM
Running 49:00 [3] 6.3 mi (7:47 / mi) +608ft 7:08 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
easy jog with rubes celebrating her 2nd birthday! felt good. had rush this one. some project manager set up an 8am onsite meeting at one of our new sites. lame.
12 PM
Strength/Core 45:00 [3]
5 min WU on bike, Truestretch, myrtl & hip stretching
5x
10e x single arm kbs #35
1e x TGU #35 (heaviest i've ever done)
20 x bosu sit ups
5x
6 x pull ups
6 x t-push ups
20 x hanging knee raises
farmers carry 2 x #35 kb's
20 x bosu supermans
foam roller
5x
10e x single arm kbs #35
1e x TGU #35 (heaviest i've ever done)
20 x bosu sit ups
5x
6 x pull ups
6 x t-push ups
20 x hanging knee raises
farmers carry 2 x #35 kb's
20 x bosu supermans
foam roller
Thursday Feb 12, 2015 #
Note
slept:8.5
i bet restless around 2am but still good sleep... work has been super busy... a lot going on.... mind racing.
6 AM
Running 1:28:00 [3] 13.0 mi (6:46 / mi) +511ft 6:32 / mi
shoes: Hoka Clifton #4 (ORG)
killer morning, clear, cold at the start, but then warm.
lagoon loop. just cruising. 645ish felt easy. not forcing anything. still a bit creaky from the effort on sunday but warmed up and then felt good.
lagoon loop. just cruising. 645ish felt easy. not forcing anything. still a bit creaky from the effort on sunday but warmed up and then felt good.
12 PM
Strength/Core 45:00 [3]
shoes: Reebok Nano 4.0 (BLK/RD)
good one...
5 min WU on bike & truestretch
2 x 10 x squat, good morning, DL, clean, press #45
squat 10 x #95, 8 x #115
5x
5 x squat #135
10 x kb SDHP #50
20 sit ups on ball w/ #20 med ball
10 x hang power clean #65
5x
5 x hang power clean #95
10 x box jump 24"
20 x sit ups on ball
foam roller
5 min WU on bike & truestretch
2 x 10 x squat, good morning, DL, clean, press #45
squat 10 x #95, 8 x #115
5x
5 x squat #135
10 x kb SDHP #50
20 sit ups on ball w/ #20 med ball
10 x hang power clean #65
5x
5 x hang power clean #95
10 x box jump 24"
20 x sit ups on ball
foam roller
Wednesday Feb 11, 2015 #
Note
slept:8.25
24 wk ultrasound yesterday for Maggie.. so rad. celebrated with a couple of Hoppy Birthday's at Bier Garden.
6 AM
Running 1:01:00 [3] 7.7 mi (7:55 / mi) +876ft 7:09 / mi
shoes: Hoka Clifton #2 (Green)
more mellow miles with rubes. was planning on running longer but I got a work call at 530 so out the door a little late and then some dog attacked ruby.
we were casually running on the opposite side of the street from some dalmatian mix. we crossed the street and were about 20yards away from the dog when if got out of it's leashed and bum rushed us... teeth out. I yelled at the dog and it circled us and then came in for the kill. it latched on to ruby's neck... luckily she has the thick husky mane. i pushed the dog off ruby with my foot. the owner came running up and grabbed her dog which had a mouth full of ruby's hair. I checked ruby out and the dog didn't get to her skin.
i was pissed and asked the lady what fuck was wrong with her dog. she told me her dog gets freaked out when she hears dogs barking. hmmm... ruby didn't bark or anything. we were just jogging. the lady said sorry again and was about to split but i told her to hold up and give me her phone number. she did.
a minute later just as the lady and dog were walking away a guy i see every morning running his two pointers ran up to us. i told him what happened and he told me that the same dog attacked his friends old lab and caused $1200 were of injuries. the dog is obviously dangerous but just gets me pissed at the owner. not sure if I should report it to animal control or not.
we were casually running on the opposite side of the street from some dalmatian mix. we crossed the street and were about 20yards away from the dog when if got out of it's leashed and bum rushed us... teeth out. I yelled at the dog and it circled us and then came in for the kill. it latched on to ruby's neck... luckily she has the thick husky mane. i pushed the dog off ruby with my foot. the owner came running up and grabbed her dog which had a mouth full of ruby's hair. I checked ruby out and the dog didn't get to her skin.
i was pissed and asked the lady what fuck was wrong with her dog. she told me her dog gets freaked out when she hears dogs barking. hmmm... ruby didn't bark or anything. we were just jogging. the lady said sorry again and was about to split but i told her to hold up and give me her phone number. she did.
a minute later just as the lady and dog were walking away a guy i see every morning running his two pointers ran up to us. i told him what happened and he told me that the same dog attacked his friends old lab and caused $1200 were of injuries. the dog is obviously dangerous but just gets me pissed at the owner. not sure if I should report it to animal control or not.
Tuesday Feb 10, 2015 #
Note
slept:9.0
good, restful sleep. stoked to be back feeling 100%.
no soreness at all from race.
no soreness at all from race.
6 AM
Running 54:00 [3] 7.1 mi (7:36 / mi) +615ft 7:02 / mi
shoes: Hoka Clifton #4 (ORG)
easy jogging around the hood with ruby. no soreness but a bit creaky starting out. felt good the last few miles.
12 PM
Strength/Core 45:00 [3]
5 min WU on bike
truestretch - felt so good to stretch the hips
***break to head back to office to put out fires***
5x
10e x single arm kbs #26
5 x pull ups
5 x push ups
1e x TGU #26
10 x bosu sit ups
3x
10 x toes to bar
2 x lunge matrix (body weight)
truestretch - felt so good to stretch the hips
***break to head back to office to put out fires***
5x
10e x single arm kbs #26
5 x pull ups
5 x push ups
1e x TGU #26
10 x bosu sit ups
3x
10 x toes to bar
2 x lunge matrix (body weight)
Monday Feb 9, 2015 #
Note
slept:9.0
lazy day yesterday after the race... and stomach was still off.
PPH for brunch, napped by the pool, lounged on the couch and asleep by 830. woke up feeling rested and not that sore.
after 4 days of not appetite and feeling off i'm finally feeling normal.. and my appetite is back full force!
PPH for brunch, napped by the pool, lounged on the couch and asleep by 830. woke up feeling rested and not that sore.
after 4 days of not appetite and feeling off i'm finally feeling normal.. and my appetite is back full force!
7 AM
Cycling-Road 1:07:00 [3] 18.2 mi (16.3 mph) +633ft
long walk down to drop off the pup and then got out the door. not really sore at all. good sign.
mellow on the coast. foggy. legs felt good.
mellow on the coast. foggy. legs felt good.
Sunday Feb 8, 2015 #
Event: San Dieguito Half Marathon
Note
slept:9.5
went to bed early thinking that I wasn't going to race because i felt pretty crappy all day. woke at 6am with no alarm so decided to charge it.
7 AM
Running 26:00 [3] 3.2 mi (8:07 / mi) +261ft 7:33 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
race warm up with 4 concerning bathroom stops. literally a shitshow! made me very nervous and 5 minutes before the race almost decided to pull the plug.
8 AM
Running (RACE!) 1:15:56 [3] 13.2 mi (5:45 / mi) +598ft 5:31 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
toed the line still not feeling awesome but ready to charge. in the first mile mario, luke, and were off the front. put in a move around 3 miles on a climb to test the legs it was clear that they weren't good. super flat. by mile 5 i was in 2nd and in full on survival mode. just didn't have a lot of energy or pop in my legs. one gear. I knew it was going to be a sufferfest. So i dug in an held on for second. I'll take.
just glad I finished the race without losing my stomach.
just glad I finished the race without losing my stomach.
9 AM
Running 11:00 [3] 1.2 mi (9:10 / mi) +103ft 8:29 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
very easy cool down with mario. stomach in knots.
Saturday Feb 7, 2015 #
Note
slept:9.0
good sleep but couldn't sleep past 630... too rested. started feeling normal yesterday afternoon. feel great this morning and think i'll be able to race tomorrow.
8 AM
Running 1:18:00 [3] 10.4 mi (7:30 / mi) +998ft 6:53 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
out the door feeling pretty good. stomach still a bit off but energy and legs were ok...nothing great. 6+ with ruby around the hood and then another 4 solo.
was feeling pretty good. pannikin after with maggie and then started to get very tired and weird stomach. up in the air about tomorrow.
was feeling pretty good. pannikin after with maggie and then started to get very tired and weird stomach. up in the air about tomorrow.
Friday Feb 6, 2015 #
Note
slept:12.0 (sick) (rest day)
shit... got some kind of flu/stomach bug. After feeling off most of yesterday it progressively got worse. met ramon and kurt at bier garden for a quick beer after work... then had Nelson... and i couldn't even finish it. I started getting the chills and my stomach was in knots. come home, finished some work, and was asleep by 7... and then woke up at 7. stomach isn't as bad but pretty out of it. gonna work from home.
similar feeling as to when i got sick for 24 hours over the holidays. hopefully it passes just as quickly. i don't think the running gods want me to run a road half. last time I got sick the saturday before the holiday half and I'm supposed to run the San Deiguito Half on Sunday. we'll see... not going to force anything.
similar feeling as to when i got sick for 24 hours over the holidays. hopefully it passes just as quickly. i don't think the running gods want me to run a road half. last time I got sick the saturday before the holiday half and I'm supposed to run the San Deiguito Half on Sunday. we'll see... not going to force anything.
Thursday Feb 5, 2015 #
Note
slept:8.0
more good dreams. had a glass of wine last night with dinner and woke up feeling dehydrated.
6 AM
Running 1:08:00 [3] 9.9 mi (6:52 / mi) +615ft 6:29 / mi
shoes: Hoka Clifton #4 (ORG)
whoa... that was a tougher than I thought. Kind of junk legs today but still hit the paces. just didn't have any snap in the legs today and a bit tired.
workout:
3 sets of [2 x 30 hill repeats at hard effort on ~8% grade. Full recovery (~60-90 seconds) between reps. Then 4:00 (go out-n-back from base of the hill) @ 10K-1/2 marathon effort.] 3:00 recovery between sets. If this sounds confusing just let me know and I will explain it to you. 15:00 worth of work.
~5:25 pace for the 4 minute intervals. definitely happy with that. A month ago 5:35 for similar interval almost killed me. today it came pretty easy.
workout:
3 sets of [2 x 30 hill repeats at hard effort on ~8% grade. Full recovery (~60-90 seconds) between reps. Then 4:00 (go out-n-back from base of the hill) @ 10K-1/2 marathon effort.] 3:00 recovery between sets. If this sounds confusing just let me know and I will explain it to you. 15:00 worth of work.
~5:25 pace for the 4 minute intervals. definitely happy with that. A month ago 5:35 for similar interval almost killed me. today it came pretty easy.
12 PM
Strength/Core 45:00 [3]
still feeling a bit off so dialed back from what i had originally planned on doing.
5 min WU on bike, truestretch, stretching on ball, hip stretching, squat holds
5x
10 x goblet squat #35
10 x box jump 24"
Farmers carry w/ 2 x #35 kb's (pretty easy now)
deadlift
10 x #115
6 x #135
5 x 5 #165 - pretty easy. i was going to shoot for 175 or 185 today but not feeling up to it.
felt better after workout and lunch... but gut still a bit weird.
5 min WU on bike, truestretch, stretching on ball, hip stretching, squat holds
5x
10 x goblet squat #35
10 x box jump 24"
Farmers carry w/ 2 x #35 kb's (pretty easy now)
deadlift
10 x #115
6 x #135
5 x 5 #165 - pretty easy. i was going to shoot for 175 or 185 today but not feeling up to it.
felt better after workout and lunch... but gut still a bit weird.
Wednesday Feb 4, 2015 #
Note
slept:9.5
crazy dreams.
6 AM
Running 1:09:00 [3] 8.5 mi (8:07 / mi) +924ft 7:22 / mi
shoes: Hoka Clifton #4 (ORG)
hilly hood loop with the pup. another foggy awesome morning. felt really good.... nice and mellow.
12 PM
Strength/Core 30:00 [3]
quick one.
5 min wu on bike & truestretch
5x
4 x tarzan pull ups
5 x dips
20 x hanging knee raises
First session of the simple and sinister workout (pavel). plan is to do it twice a week.
10 x 10 single arm kbs #26
5 x TGU #26 (1 set is one rep on each side so a total of 10)
want to get up to donig #35 for TGU
5 min wu on bike & truestretch
5x
4 x tarzan pull ups
5 x dips
20 x hanging knee raises
First session of the simple and sinister workout (pavel). plan is to do it twice a week.
10 x 10 single arm kbs #26
5 x TGU #26 (1 set is one rep on each side so a total of 10)
want to get up to donig #35 for TGU
Tuesday Feb 3, 2015 #
Note
slept:9.5
definitely could have slept some more...
6 AM
Running 1:06:00 [3] 8.8 mi (7:30 / mi) +758ft 6:56 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
had option to do a workout today but pushed it back to thursday. creaky starting out but loosened up nicely. easy 6 with the pup, then some more, then some strides, then jogged home.
12 PM
Strength/Core 45:00 [3]
5 min WU on bike & stretching
2 x 10 squat, good mornings, dl, cleans, press #45
squat WU: 8 x #95, 6 x #115, 4 x #135
5x
3 x squat #145
10 x kbs #50
5x
10 x kb SDHP #50
10 x box jumps 24"
10 x toes 2 bar (no kipping)
2x
5 x 4 step down & reach
20e x calf raises
2 x 10 squat, good mornings, dl, cleans, press #45
squat WU: 8 x #95, 6 x #115, 4 x #135
5x
3 x squat #145
10 x kbs #50
5x
10 x kb SDHP #50
10 x box jumps 24"
10 x toes 2 bar (no kipping)
2x
5 x 4 step down & reach
20e x calf raises
Dry Sauna 10:00 [3]
lax ball. super hot.
Monday Feb 2, 2015 #
Note
slept:7.5
stayed up watching a couple of episodes of House of Cards. 5 episodes in on netflix. addicted.
C • HoC 2
6 AM
Cycling-Road 1:07:00 [3] 18.7 mi (16.7 mph) +656ft
recovery spin down to del mar and back. legs feel ok, a bit tired, but nothing crazy. nice cold this morning. felt good...
12 PM
Strength/Core 1:00:00 [3]
shoes: Nike Pegasus 31 (Blue)
good one...
5 min WU on bike, truestretch, stretching on ball, myrtl
10x
5 x pull ups
10 x bosu med ball sit ups
6 x T-Push ups
20 x med russian twist
2e x TGU #26
10" draw in plank
foam roller
5 min WU on bike, truestretch, stretching on ball, myrtl
10x
5 x pull ups
10 x bosu med ball sit ups
6 x T-Push ups
20 x med russian twist
2e x TGU #26
10" draw in plank
foam roller
Sunday Feb 1, 2015 #
Note
slept:9.5
great sleep. saw american sniper yesterday. awesome and sad.
9 AM
Running 1:50:00 [3] 15.0 mi (7:20 / mi) +1073ft 6:52 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
later start and a mellow morning lounging around. 6+ on the hood trails with ruby and hit the coast trails. down to cardiff, around the lagoon, and back. legs felt solid the hold time. jogging mode. incredible weather... not sure if it's feb 1 or june 1. the ending to a very, very solid week. stoked.