Training Log Archive: Grandpa JamesonIn the 30 days ending Sep 30, 2013:
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Monday Sep 30, 2013 #
Note
slept:9.0
fell asleep on the couch after dinner at 730.. in bed at 8.... zombie sleep. super mellow day yesterday. sleep in, surf, breakie at pannikin, and then sat around all day on the couch watching football and napping.
5 AM
Running 1:00:00 [3] 7.5 mi (8:00 / mi) +640ft 7:24 / mi
shoes: PI Road M3
mellow monday morning shakeout. 6 mile loop with maggie and then took ruby out for 3 laps around the Y. standard junkiness after taking a day off the first mile or so then felt progressively better. finished up feeling awesome.
12 PM
Strength/Core 40:00 [3]
stretching & foam roller
2 x 100 situps on ball
2 x 3min planks
3 rounds
10 squats to one leg #45
10 good mornings #45
10 deadlifts #45
10 cleans to one leg #45
10 thrusters to one leg #45
20 kbs #35
2 rounds
10 dead hang pull ups
10 push ups
truestretch
2 x 100 situps on ball
2 x 3min planks
3 rounds
10 squats to one leg #45
10 good mornings #45
10 deadlifts #45
10 cleans to one leg #45
10 thrusters to one leg #45
20 kbs #35
2 rounds
10 dead hang pull ups
10 push ups
truestretch
Sunday Sep 29, 2013 #
Note
slept:8.0 (rest day)
body feels remarkably good after this past week. 89.4 miles of running... love it but that is a max for me i think. not sure.... just scared of getting hurt again... having so much fun running and doing whatever i feel like.
the plan for next week is for about 40-50 miles and then 12-14 the week leading into the race.
the plan for next week is for about 40-50 miles and then 12-14 the week leading into the race.
8 AM
Surfing 1:15:00 [3]
shoes: 9'0 Roland Longboard
perfect weather and some small clean waves. surfed just north of seaside reef and got a bunch of waves. nothing awesome but was just super stoked to be in the water.
Saturday Sep 28, 2013 #
Note
slept:8.5
great sleep after a solid recovery night out...
epic food (chicken sandwich & fries) at priority public and a couple of sculpins.
epic food (chicken sandwich & fries) at priority public and a couple of sculpins.
9 AM
Running 1:49:00 [3] 15.1 mi (7:13 / mi) +750ft 6:54 / mi
shoes: PI Road H3
mellow morning and no rush getting out the door. perfect morning to run.
headed down south through that lagoon and then to the coast. 6 miles a quick pace but not quite a full out tempo back up the coast. 6 miles in 40:42. I felt strong and relaxed. good effort backing up yesterdays long run.
stoked with the last 2 weeks. Ready to taper and absorb it all. body feels great.
headed down south through that lagoon and then to the coast. 6 miles a quick pace but not quite a full out tempo back up the coast. 6 miles in 40:42. I felt strong and relaxed. good effort backing up yesterdays long run.
stoked with the last 2 weeks. Ready to taper and absorb it all. body feels great.
C • dude 3
Friday Sep 27, 2013 #
Note
slept:7.5
zombie sleep and big run on tap. off work. last really long run before cuyamaca.
7 AM
Running 4:37:00 [3] 30.0 mi (9:14 / mi) +5417ft 7:53 / mi
shoes: PI Trail M2
really stoked on this run... confidence builder.
http://app.strava.com/activities/85330517
stashed some water and then met kevin out in san elijo. we rolled out into la costa and put together a killer 15 mile loop. he showed me a bunch of "new" single track connecting everything!! I had ridden it a while back (can't remember how long ago) with trevor but we had to do a lot of bushwhacking back then. not today. people have done a lot of work. awesomeness!
pace was mellow... and i wanted it that way. my plan was to stay conservative (100k pace) all day. running with kevin is perfect for that. he doesn't care about pace.... just loves to run
we stopped half way through the first loop to fill bottles (stashed water) and then finished up back at the car and refilled again. then we charged a gnarly 10 mile loop through san elijo. Kevin wanted to hike the climbs so i was on my own and ran every step and then back down to the truck again at 25 miles.
I refilled again and headed back to la costa and did 2 climbs we hadn't done yet. the second one being the goat trail. the only time i power hiked all day and that was the reason i went up it.
back to the car at exactly 30. my goal was 5 hours or 30 miles, which ever came first. mission accomplished.
nutrition was awesome. the metabolic efficiency/fat burning is working and works even better when i keep it aerobic all day. felt way better than last week... and i felt good last week... so this was really good!
pre: 2 spoonfuls of justins vanilla almond butter (crack) & black coffee
during: 1.75 bottles of skratch, 2.5 bottles of water, 1 packet of justins maple almond butter - that's it!
no fluctuation in energy and could have easily kept going.
http://app.strava.com/activities/85330517
stashed some water and then met kevin out in san elijo. we rolled out into la costa and put together a killer 15 mile loop. he showed me a bunch of "new" single track connecting everything!! I had ridden it a while back (can't remember how long ago) with trevor but we had to do a lot of bushwhacking back then. not today. people have done a lot of work. awesomeness!
pace was mellow... and i wanted it that way. my plan was to stay conservative (100k pace) all day. running with kevin is perfect for that. he doesn't care about pace.... just loves to run
we stopped half way through the first loop to fill bottles (stashed water) and then finished up back at the car and refilled again. then we charged a gnarly 10 mile loop through san elijo. Kevin wanted to hike the climbs so i was on my own and ran every step and then back down to the truck again at 25 miles.
I refilled again and headed back to la costa and did 2 climbs we hadn't done yet. the second one being the goat trail. the only time i power hiked all day and that was the reason i went up it.
back to the car at exactly 30. my goal was 5 hours or 30 miles, which ever came first. mission accomplished.
nutrition was awesome. the metabolic efficiency/fat burning is working and works even better when i keep it aerobic all day. felt way better than last week... and i felt good last week... so this was really good!
pre: 2 spoonfuls of justins vanilla almond butter (crack) & black coffee
during: 1.75 bottles of skratch, 2.5 bottles of water, 1 packet of justins maple almond butter - that's it!
no fluctuation in energy and could have easily kept going.
Thursday Sep 26, 2013 #
Note
slept:7.5
good sleep.
6 AM
Cycling-Road (recovery) 1:07:00 [3] 18.3 mi (16.4 mph) +627ft
windy morning. i was going to either surf or spin and checked the wind when i got up... already blowing pretty hard. easy spin down to del mar and back. headwind on the way out, tail on the way back. legs felt good and pretty much ready to rip.
12 PM
Strength/Core 15:00 [3]
stretching & foam roller
2 rounds
3 min plank
1 min flutter kicks
1 min superman flutter kicks
2 rounds
3 min plank
1 min flutter kicks
1 min superman flutter kicks
Dry Sauna 18:00 [3]
lax ball & stick... super hot today... cracked at 16 minutes got out for 20 seconds and got back in trying to make it 20.... cracked again. HR through the roof!
6 PM
Running (dog jog) 33:00 [3] 4.1 mi (8:03 / mi) +430ft 7:19 / mi
shoes: New Balance 1400 - Purple
mellow lap around the hood with maggie and ruby... at the pups pace. felt good and love running in the 1400's.
Wednesday Sep 25, 2013 #
Note
slept:7.0 weight:148lbs
good sleep but not enough. stayed up late watching tv. need a big night of sleep...
5 AM
Running (hill circuit) 1:26:00 [3] 11.25 mi (7:39 / mi) +1060ft 7:01 / mi
shoes: PI Road H3
solid workout this morning with maggie. i really like this one....
Hill Repeats: 10 times a moderately sloped hill (6-10% grade) lasting 60 to 90 seconds with the jog back down the hill as recovery + 15 to 30 minute Cool-down
NOTE: Run this workout as a Hill Circuit. Run hard up the hill, jog for 30-45 seconds then run a stride on a flat section lasting 20 to 30 seconds then jog back down to the bottom of the hill to begin the circuit again. You should end up with 10 hills and 10 strides.
this one was good for strength, speed, and turnover. having a lot of of fun running right now.
Hill Repeats: 10 times a moderately sloped hill (6-10% grade) lasting 60 to 90 seconds with the jog back down the hill as recovery + 15 to 30 minute Cool-down
NOTE: Run this workout as a Hill Circuit. Run hard up the hill, jog for 30-45 seconds then run a stride on a flat section lasting 20 to 30 seconds then jog back down to the bottom of the hill to begin the circuit again. You should end up with 10 hills and 10 strides.
this one was good for strength, speed, and turnover. having a lot of of fun running right now.
12 PM
Strength/Core 40:00 [3]
truestretch + a bunch of other stretching
2 x 100 situps on ball
myrtl
5 rounds
10 step ups - front
10 single arm kbs #26
10 step ups - crossover
10 single arm kb clean and press #26
20 situps on ball
PVC roller
2 x 100 situps on ball
myrtl
5 rounds
10 step ups - front
10 single arm kbs #26
10 step ups - crossover
10 single arm kb clean and press #26
20 situps on ball
PVC roller
5 PM
Running (2nd run) 36:00 [3] 4.8 mi (7:30 / mi) +381ft 6:59 / mi
shoes: New Balance 890v2 - RNBW
leucadia loop with maggie. mellow pace. getting it done. tired.... body feels good just standard high volume training mode. good thing it ends on saturday... then taper time!
stoked for an easy/rest day tomorrow.....
stoked for an easy/rest day tomorrow.....
Tuesday Sep 24, 2013 #
Note
slept:7.5
zombie sleep. body felt good out of bed, not expected after pretty big day yesterday.
5 AM
Running 1:00:00 [3] 7.85 mi (7:39 / mi) +463ft 7:14 / mi
shoes: PI Road M3
coast run with maggie. legs felt really good. mellow warm up and just cruising. temps are perfect right now.
6 AM
Running (dog jog) 10:00 [3] 1.2 mi (8:20 / mi) +23ft 8:11 / mi
shoes: New Balance 1400 - Aqua
picked up ruby after run and did a couple easy laps at the Y.
12 PM
Strength/Core 20:00 [3]
stretching
2 rounds of bosu core circuits - 30 reps each
band & mobility work
2 rounds of bosu core circuits - 30 reps each
band & mobility work
Dry Sauna 20:00 [3]
lax ball & stick. suffer session.
Monday Sep 23, 2013 #
Note
slept:7.0
one more big week then time to start dialing back for cuyamaca. plan is to go in super fresh.
5 AM
Running 1:22:00 [3] 10.3 mi (7:58 / mi) +995ft 7:18 / mi
shoes: New Balance 890v2 - RNBW
longer cruise around the hood with maggie. good legs today and mellow pace.
12 PM
Strength/Core 45:00 [3]
shoes: Saucony Kinvara 4 - OR/WH
getting done. good chatting with denner as always. running IS good for cycling... especially TTing!!!
massive amount of stretching
2 x 100 situps on ball
myrtl
2 rounds
10 squats to one leg #45
10 good mornings #45
10 deadlifts #45
10 cleans to one leg #45
10 thrusters to one leg #45
20 kbs #40
2 rounds
10 dead hang pull ups
15 push ups
2 x 30 knee raises - roman chair
foam roller
massive amount of stretching
2 x 100 situps on ball
myrtl
2 rounds
10 squats to one leg #45
10 good mornings #45
10 deadlifts #45
10 cleans to one leg #45
10 thrusters to one leg #45
20 kbs #40
2 rounds
10 dead hang pull ups
15 push ups
2 x 30 knee raises - roman chair
foam roller
5 PM
Running (2nd run) 37:00 [3] 4.8 mi (7:42 / mi) +456ft 7:04 / mi
shoes: PI Road M3
double down. hood loop with maggie, down top pick up the pup, and then home. usual sluggishness starting out but then started to feel really good. awesome evening.
Sunday Sep 22, 2013 #
Note
slept:8.5
yesterday was awesome... on all fronts. not feeling too beat up today.
ez spin then football.
ez spin then football.
7 AM
Cycling-Road 1:27:00 [3] 24.4 mi (16.8 mph) +1178ft
feeling good today. out the door early to get it done so we could hit pannikin and get back before bolts game. i love fall sundays!!
ez spin down to torrey pines then cruised home. definitely could have run today. good sign after yesterday. stoked with a solid 75 mile week of running.
ez spin down to torrey pines then cruised home. definitely could have run today. good sign after yesterday. stoked with a solid 75 mile week of running.
2 PM
Surfing 45:00 [3]
shoes: 5'4 KG Fish
quick surf a D street after watching the bolts blow another one. weather is rad and there's swell... but it wasn't working. tide and wind are killing it. should be some fun waves this week.
Saturday Sep 21, 2013 #
Event: Noble Canyon 50k
8 AM
Running 4:23:00 [3] 30.8 mi (8:32 / mi) +5325ft 7:20 / mi
slept:7.5 shoes: PI Trail M2 - 2 Blue/Yellow
up early headed up to the OC run the WIEM 50k course with Maggie. She's racing it in 2 weeks and i wanted 4-5 hour run. that course is tough... never flat and steep climbing and descending.
I didn't have great legs to but never felt like we were running hard. Nutrition/hydration was pretty good. bonked a bit the last 3 miles and was rationing water for the last 3 but not a big deal.
happy with the fact that I can pretty easily jog a sub 4:30 50k with out ever pushing it.
I didn't have great legs to but never felt like we were running hard. Nutrition/hydration was pretty good. bonked a bit the last 3 miles and was rationing water for the last 3 but not a big deal.
happy with the fact that I can pretty easily jog a sub 4:30 50k with out ever pushing it.
Friday Sep 20, 2013 #
Note
slept:8.5
bonus sleep. massage was needed. body feeling really good today. ready for the weekend.
6 AM
Running 1:07:00 [3] 8.7 mi (7:42 / mi) +892ft 7:01 / mi
shoes: Nike Zoom Wildhorse - 2 (10.5)
good legs today. 8+ hood loop. just jogging. entire body felt really good and definitely holding back. big day tomorrow.
12 PM
Strength/Core 35:00 [3]
stretching
2 rounds of bosu core circuit - 30 reps ea exercise. had to work for it
myrtl
band mobility & stretcing
pvc roller
feeling good.
2 rounds of bosu core circuit - 30 reps ea exercise. had to work for it
myrtl
band mobility & stretcing
pvc roller
feeling good.
Thursday Sep 19, 2013 #
6 AM
Surfing 1:00:00 [3]
slept:7.5 shoes: 5'4 KG Fish
George's. fun session. looked small from the beach but paddled out any way. definitely some fun ones.
first time on fish since crash. love that board.
first time on fish since crash. love that board.
11 AM
Strength/Core 30:00 [3]
quick early session due to lunch meeting. i want to stick to 2 strength sessions per week leading up to taper.
5 min on bike to loosen sticks
truestretch
5 rounds
10 step ups - front
10 single arm kbs #26
10 step ups - crossover
10 single arm kb clean and press #26
10 box jumps
20 situps on ball
2 rounds
21 TRX IYT
10 TRX push up/fly
3x5 step down and reach
more stretching....
5 min on bike to loosen sticks
truestretch
5 rounds
10 step ups - front
10 single arm kbs #26
10 step ups - crossover
10 single arm kb clean and press #26
10 box jumps
20 situps on ball
2 rounds
21 TRX IYT
10 TRX push up/fly
3x5 step down and reach
more stretching....
6 PM
Body Work (massage) 1 [3]
massage with shari. much needed.
Wednesday Sep 18, 2013 #
Note
slept:8.0 weight:150lbs
rise and grind.
doctor appt today for more xrays of clavicle and ribs.
doctor appt today for more xrays of clavicle and ribs.
5 AM
Running 1:42:00 [3] 13.6 mi (7:30 / mi) +751ft 7:08 / mi
shoes: PI Road H3
medium long run on the coast, through the lagoon, and back to the coast with Maggie. first ~35 minutes were in the dark. headlamps on but still not really pushing it so a solid warm. solid progression throughout the run and never hard. just cruising. about 90 min in i was feeling all the flat running and ashpalt. run is about 40/60 trail/asphalt.
good run, felt ok and I know the occasional pounding of a flat run is good for me.
good run, felt ok and I know the occasional pounding of a flat run is good for me.
12 PM
Strength/Core 20:00 [3]
stretching
2 rounds
3 min plank - switching position every 30"
1 min flutter kicks
1 min superman flutter kicks
pvc roller
truestretch
2 rounds
3 min plank - switching position every 30"
1 min flutter kicks
1 min superman flutter kicks
pvc roller
truestretch
Dry Sauna 15:00 [3]
lac ball & stick.
L hammy tight....
L hammy tight....
Tuesday Sep 17, 2013 #
Note
slept:7.5
rise and grind. could have slept a lot longer... but quality sleep as is the usual.
5 AM
Running (Fartlek) 1:15:00 [3] 10.0 mi (7:30 / mi) +922ft 6:54 / mi
shoes: PI Road H3
dark. out the door just after 530 with Maggie. nice long mellow warm up (~20) and then got to work on the hood trails.
Fartlek: 1-2-3-4-5--5-4-3-2-1 (1 min rest between intervals, 5 min ez between set)
good effort. Maggie makes me work for it. turnover is better than it's been in a long time and i feel strong, not necessarily fast. things are progressing so I can't complain.
Fartlek: 1-2-3-4-5--5-4-3-2-1 (1 min rest between intervals, 5 min ez between set)
good effort. Maggie makes me work for it. turnover is better than it's been in a long time and i feel strong, not necessarily fast. things are progressing so I can't complain.
12 PM
Strength/Core 30:00 [3]
stretching
band mobility work
3 rounds
10 squats to one leg #45
10 good mornings #45
10 deadlifts #45
10 cleans to one leg #45
10 thrusters to one leg #45
20 kbs #35
50 situps on ball
pvc roller
band mobility work
3 rounds
10 squats to one leg #45
10 good mornings #45
10 deadlifts #45
10 cleans to one leg #45
10 thrusters to one leg #45
20 kbs #35
50 situps on ball
pvc roller
Monday Sep 16, 2013 #
Note
slept:7.5
quads a bit sore starting yesterday afternoon. just some doms. 17 day training block starts today and then taper time for cuyamaca. going for it.
due the the blown race last week served as a solid recovery week.
week miles
24-Jun 37.0
1-Jul 37.7
8-Jul 34.1
15-Jul 29.3
22-Jul 44.0
29-Jul 52.0
5-Aug 43.0
12-Aug 83.5 (leadville - paced/walked/hiked 50 miles)
19-Aug 53.3
26-Aug 73.4
2-Sep 65.0
9-Sep 39.0
I think my build up has been solid and conservative. I think 2.5 weeks of going big and then some rest will have me ready. don't feel ready now for 100k.
due the the blown race last week served as a solid recovery week.
week miles
24-Jun 37.0
1-Jul 37.7
8-Jul 34.1
15-Jul 29.3
22-Jul 44.0
29-Jul 52.0
5-Aug 43.0
12-Aug 83.5 (leadville - paced/walked/hiked 50 miles)
19-Aug 53.3
26-Aug 73.4
2-Sep 65.0
9-Sep 39.0
I think my build up has been solid and conservative. I think 2.5 weeks of going big and then some rest will have me ready. don't feel ready now for 100k.
7 AM
Running (dog jog) 44:00 [3] 5.0 mi (8:48 / mi) +472ft 8:05 / mi
shoes: PI Road M3
I was planning on surfing this morning. drove down in the dark and checked. super small and not working. headed home and took ruby out for a jog. quick lap around the hood. legs feel good and feet are fine. mellow.
12 PM
Strength/Core 30:00 [3]
2 rounds of physio ball core circuit. 30 reps each exercise.
2 rounds
10 kipping pull ups
10 push ups
10 kbs #35
- some "sensation" in my repaired clavicle. didn't feel awesome so only did 2 rounds. i was going to do 3-4. i don't think any thing is wrong it's just getting used to the new normal
truestretch
2 rounds
10 kipping pull ups
10 push ups
10 kbs #35
- some "sensation" in my repaired clavicle. didn't feel awesome so only did 2 rounds. i was going to do 3-4. i don't think any thing is wrong it's just getting used to the new normal
truestretch
Dry Sauna 10:00 [3]
lax ball & stick. crushed the quads with the stick.
i need to keep these up through cuayamaca.
i need to keep these up through cuayamaca.
6 PM
Running 54:00 [3] 7.1 mi (7:36 / mi) +417ft 7:12 / mi
shoes: PI Road H3
coast loop with maggie after work. nothing better than run on the coast after work, cracking a good beer after, and watching some MNF. simple.
Sunday Sep 15, 2013 #
Note
slept:9.0
feet much better today. drying them out. should be back at it tomorrow.
looking at the race as a positive. didn't go the well and last week was a good, much needed recovery week. now i can get in one more solid block before cuyamaca.
looking at the race as a positive. didn't go the well and last week was a good, much needed recovery week. now i can get in one more solid block before cuyamaca.
9 AM
Cycling-Road 1:33:00 [3] 25.8 mi (16.6 mph) +1060ft
mellow sunday spin. keeping it mellow. feet fine. i'll be ready to rip this week and going into a big block for final cuyamaca 100k. time to push the limits a bit.
Saturday Sep 14, 2013 #
Event: Los Pinos 50k
Note
slept:5.0
game time.
6 AM
Running (RACE!) 3:53:00 [3] 21.4 mi (10:53 / mi) +5400ft 8:47 / mi
shoes: PI Trail M2 - 2 Blue/Yellow
hmmm... well that wasn't really the plan. not a great down all around by fun racing against the boys.
race started great. I was running with fabrice, igor, and another dude with jon & dom all ahead of us. we were rolling the 12 mile descent on the san juan trail and I was just sitting in. my descending skills are improving greatly. i could have went around at any point but didn't.
I noticed early that my feet were sliding around in my shoes a lot but didn't stop to fix them. we got to the 12 mile aid station 2 minutes behind jon, and 1 behind dom. feeling good but the bottoms of my feet were on fire. it felt like i had ripped the skin off them.
we got to the los pinos trail and started the gnarly. i tried to rally but it was rough. i was still moving up but couldn't really run the downs. just powered hiked the climbs. after the mile 16 aid station i pretty much new my day was over. i couldn't run and when i would try I was totally changing my gait. not good.
i hiked it in to the mile 20 aid where maggie and everybody else was hanging out and had the medic drain 3 giant blisters and tape them to see if i could go on. still hurt like a bitch to run and not worth risking for a low priority race... so i unfortunately pulled the plug and hiked back to the care with Maggie. first ever dnf but i'll live.
nutrition was off today too... tried some new things (why?) and just felt off. back to the drawing board.
race started great. I was running with fabrice, igor, and another dude with jon & dom all ahead of us. we were rolling the 12 mile descent on the san juan trail and I was just sitting in. my descending skills are improving greatly. i could have went around at any point but didn't.
I noticed early that my feet were sliding around in my shoes a lot but didn't stop to fix them. we got to the 12 mile aid station 2 minutes behind jon, and 1 behind dom. feeling good but the bottoms of my feet were on fire. it felt like i had ripped the skin off them.
we got to the los pinos trail and started the gnarly. i tried to rally but it was rough. i was still moving up but couldn't really run the downs. just powered hiked the climbs. after the mile 16 aid station i pretty much new my day was over. i couldn't run and when i would try I was totally changing my gait. not good.
i hiked it in to the mile 20 aid where maggie and everybody else was hanging out and had the medic drain 3 giant blisters and tape them to see if i could go on. still hurt like a bitch to run and not worth risking for a low priority race... so i unfortunately pulled the plug and hiked back to the care with Maggie. first ever dnf but i'll live.
nutrition was off today too... tried some new things (why?) and just felt off. back to the drawing board.
Friday Sep 13, 2013 #
Note
slept:7.5
up earler than i need to be wasn't thinking but was rested and wide awake.
really looking forward to tomorrow. not sure how my fitness post crash/surgery will stack up against all these fast dude but looking forward to pushing it and suffering. crazy to think next monday will only be 3 months post surgery! stoked with progress. body is feeling really good. no creakiness or fatigue.
really looking forward to tomorrow. not sure how my fitness post crash/surgery will stack up against all these fast dude but looking forward to pushing it and suffering. crazy to think next monday will only be 3 months post surgery! stoked with progress. body is feeling really good. no creakiness or fatigue.
6 AM
Cycling-Road 1:06:00 [3] 18.3 mi (16.6 mph) +584ft
super mellow spin down to del mar and back. awesome fallish temps again. love it. legs feel good!
12 PM
Strength/Core 15:00 [3]
get loose!
truestretch, band stretching, stretching on ball, pvc roller
truestretch, band stretching, stretching on ball, pvc roller
Dry Sauna 15:00 [3]
lax ball. good sweat.
i need to repeat this routine for cuyamaca. my hasn't felt this good in a long time.
i need to repeat this routine for cuyamaca. my hasn't felt this good in a long time.
Thursday Sep 12, 2013 #
Note
slept:8.25 weight:149lbs
another solid night of sleep. feeling rested.
6 AM
Running 1:14:00 [3] 9.5 mi (7:47 / mi) +971ft 7:06 / mi
shoes: PI Trail M2 - 2 Blue/Yellow
awesome morning run. perfect "fallish" temps. my days of running with no shirt in the mornings may be numbered. wore a new pair of PI Trail M2's to break them in for saturday.
mellow miles with maggie for the first ~40 minutes and then she headed back and I did 5 x 30" strides with a ton of rest. just wanted to open up the legs a bit and then head home to pick up the pup. last mile cooldown with ruby around the Y.
legs feel fantastic!
mellow miles with maggie for the first ~40 minutes and then she headed back and I did 5 x 30" strides with a ton of rest. just wanted to open up the legs a bit and then head home to pick up the pup. last mile cooldown with ruby around the Y.
legs feel fantastic!
12 PM
Strength/Core 15:00 [3]
mellow. staying loose.
truestretch
100 situps on ball
myrtl
100 situps on ball
pvc roller
truestretch
100 situps on ball
myrtl
100 situps on ball
pvc roller
Dry Sauna 20:00 [3]
lax ball & stick. last long session. wasn't hard at all.
Wednesday Sep 11, 2013 #
Note
slept:8.0
zombie sleep. alarm went off at 5 and couldn't believe it was time to get up. rarely happens.
6 AM
Cycling-Road 1:28:00 [3] 24.2 mi (16.5 mph) +1201ft
mellow spin down to TP and back... just wanted to run but sticking to the plan. a bit of an effort up TP. hard-standing/easy-seated alternating between no parking signs all the way up. then mellow home.
12 PM
Strength/Core 25:00 [3]
stretching
2 rounds
1 min plank
1 min flutter kicks
1 min side plank
1 min side plank
1 min superman flutter kicks
band stretching and mobility
foam roller - legs are super supple!
2 rounds
1 min plank
1 min flutter kicks
1 min side plank
1 min side plank
1 min superman flutter kicks
band stretching and mobility
foam roller - legs are super supple!
Dry Sauna 15:00 [3]
lax ball & stick.
heat acclimation if full effect.
heat acclimation if full effect.
Tuesday Sep 10, 2013 #
Note
slept:7.0
stayed up "later" to watch more of the botls game. went to sleep and they were up 28-14 heading into 4th quarter. woke up to find out they lost 31-28. standard.
grass fed bison for dinner last night... maybe some of the best steak I've ever eaten.
body feels great. no niggles or soreness from race on saturday.
grass fed bison for dinner last night... maybe some of the best steak I've ever eaten.
body feels great. no niggles or soreness from race on saturday.
5 AM
Running 1:06:00 [3] 8.3 mi (7:57 / mi) +817ft 7:16 / mi
shoes: PI Road H3
headlamps in full effect. started at 530 and headlamps for first 35 minutes. fun.
"new" 8 mile loop. good up and down and legs felt great. mellow effort. just loosening up.
i absolutely love the PI H3's. 130+ miles in them and like them more every run. done dicking around with different shoes. Sticking with PI road & trail and the new Nike trail shoes - Wildhorse & Kiger
"new" 8 mile loop. good up and down and legs felt great. mellow effort. just loosening up.
i absolutely love the PI H3's. 130+ miles in them and like them more every run. done dicking around with different shoes. Sticking with PI road & trail and the new Nike trail shoes - Wildhorse & Kiger
12 PM
Strength/Core 15:00 [3]
stretching
2 x 100 situps on ball
2 rounds:
21 x TRX IYT
15 x pushups
20 x single arm kbs #18
truestretch
mellow.
2 x 100 situps on ball
2 rounds:
21 x TRX IYT
15 x pushups
20 x single arm kbs #18
truestretch
mellow.
Dry Sauna 20:00 [3]
good sesh. lax ball, stick, and drank 32oz of water.
i'd like to get in 2 more 20 min sessions this week.
i'd like to get in 2 more 20 min sessions this week.
Monday Sep 9, 2013 #
Note
slept:9.0 (rest day)
mega sleep and feeling good. it's RACE week.
saturday all i wanted was to feel race pace and the nervousness of the start line. this saturday should be fun. The Los Pinos 50k is stacked!!!
http://ultrasignup.com/entrants_event.aspx?did=225...
a lot of fast dudes and pretty much the socal showdown. it will be interesting to see where I'm at compared to them. rest/taper/unload this week and then let it rip saturday. perfect prep for Cuyamaca 100k. 50k with over 9,000 ft of climbing and should be close to 100 degrees. bring on the suffering.
saturday all i wanted was to feel race pace and the nervousness of the start line. this saturday should be fun. The Los Pinos 50k is stacked!!!
http://ultrasignup.com/entrants_event.aspx?did=225...
a lot of fast dudes and pretty much the socal showdown. it will be interesting to see where I'm at compared to them. rest/taper/unload this week and then let it rip saturday. perfect prep for Cuyamaca 100k. 50k with over 9,000 ft of climbing and should be close to 100 degrees. bring on the suffering.
C • ping 1
12 PM
Strength/Core 30:00 [3]
no strength work this week. recovery/taper mode. just some core stuff and body work.
stretching on ball.
2 rounds on ball:
30 situps
30 windshield wipers
30 v-ups
30 glute bridges
30 mtn climbers
30 supermans
30 leg raises
30 legs to overhead
30 pikes
mytrl
band mobility & stretching
pvc roller
stretching on ball.
2 rounds on ball:
30 situps
30 windshield wipers
30 v-ups
30 glute bridges
30 mtn climbers
30 supermans
30 leg raises
30 legs to overhead
30 pikes
mytrl
band mobility & stretching
pvc roller
Dry Sauna 15:00 [3]
increasing sauna time this week. saturday's race should be a scorcher
6 PM
Cycling-Road 1:05:00 [3] 17.0 mi (15.7 mph) +522ft
mellow spinner with maggie up to carlsbad and back.
Sunday Sep 8, 2013 #
8 AM
Running 1:31:00 [3] 10.3 mi (8:50 / mi) +1729ft 7:37 / mi
slept:8.5 shoes: Nike Zoom Wildhorse - 2 (10.5)
awesome run up grays peak. we took the initial climb to the peak super mellow. spent some time messing around and scrambling around on the peak and ripped the descent. legs were creaky getting going and felt progressively better. jumped on some single track halfway down to add some miles. super fun. can't wait to get back there for a longer run.
epic weekend in the mountains
epic weekend in the mountains
Saturday Sep 7, 2013 #
Event: Endure the Bear
7 AM
Running (warm up) 10:29 [3] 1.2 mi (8:44 / mi) +171ft 7:42 / mi
slept:8.0 shoes: PI Trail M2
warm up form the cabin with maggie and then met up with denner. legs felt like death.
8 AM
Running race (RACE!) 2:35:00 [5] 20.1 mi (7:43 / mi) +3002ft 6:45 / mi
shoes: PI Trail M2
Endure the Bear 30k. super fun race and course changes made it really awesome. 70% super fun single track. tough course.
lead it out from the start and kept building. felt like shit the first ~6 miles. stuck to my nutrition strategy... a gel every 30 min. felt progressively better throughout the day and built my effort. smashed the downhills and best I've ever felt descending. I was way off the front but kept pushing. "training" race. stoked with the day.
nutrition:
Pre:
black coffee, 1 pack of Justin's Vanilla almond butter (180 cals), a couple bites of granola bar.
during: gel every 30 min (alternating no caff/caff) - 4 total (~400 cals)
+ a couple swigs of coke a a few aid stations (~100 cals)
1 bottle skratch (70 cals), 1 water, 1 nuun
2 motivators at 1:30
~570 cals total. pretty spot on. need a bigger breakie before longer races though. pretty flat the first hour.
lead it out from the start and kept building. felt like shit the first ~6 miles. stuck to my nutrition strategy... a gel every 30 min. felt progressively better throughout the day and built my effort. smashed the downhills and best I've ever felt descending. I was way off the front but kept pushing. "training" race. stoked with the day.
nutrition:
Pre:
black coffee, 1 pack of Justin's Vanilla almond butter (180 cals), a couple bites of granola bar.
during: gel every 30 min (alternating no caff/caff) - 4 total (~400 cals)
+ a couple swigs of coke a a few aid stations (~100 cals)
1 bottle skratch (70 cals), 1 water, 1 nuun
2 motivators at 1:30
~570 cals total. pretty spot on. need a bigger breakie before longer races though. pretty flat the first hour.
Friday Sep 6, 2013 #
Note
slept:8.5
working from home today and then heading to big bear.
8 AM
Cycling-Road 1:22:00 [3] 22.1 mi (16.2 mph) +778ft
super mellow recover spin down the coast and the back up through leucadia. just what i need to loosen up the legs for tomorrow. carrying a bit of fatigue in the legs but that's to be expected.
Thursday Sep 5, 2013 #
Note
slept:7.5 weight:150lbs
super deep sleep and gnarly dreams.
6 AM
Running (Hill Repeats) 1:20:00 [3] 10.0 mi (8:00 / mi) +1486ft 7:01 / mi
shoes: PI Trail M2
another killer morning to run.
Hill Repeats: 10 times a moderately sloped hill (6-10% grade) lasting 60 to 90 seconds with the jog back down the hill as recovery
Long, mellow warm up (2,8 miles, 24:18) to wake up the creaky legs. definitely feeling the load from the week and increased volume... a good feeling. I took me a bit to get going on the hill repeats. did them on the same hill and Maggie and I did a month or so a go. Definitely fast even on tired legs but had to work for it. nothing awesome in this work out... just getting it done. grinding.
jogged home and then cooled down with the Rubinator.
Hill Repeats: 10 times a moderately sloped hill (6-10% grade) lasting 60 to 90 seconds with the jog back down the hill as recovery
Long, mellow warm up (2,8 miles, 24:18) to wake up the creaky legs. definitely feeling the load from the week and increased volume... a good feeling. I took me a bit to get going on the hill repeats. did them on the same hill and Maggie and I did a month or so a go. Definitely fast even on tired legs but had to work for it. nothing awesome in this work out... just getting it done. grinding.
jogged home and then cooled down with the Rubinator.
12 PM
Strength/Core 20:00 [3]
mellowness. i had planned on doing some lowerbody strength work today but bagged. i want a tad more rest heading into saturday than i planned. can't wait to pin a number on.
massive stretching sesh
2 rounds:
1 min plank
1 min flutter kicks
1 min side plank
1 min side plank
1 min super man plank
myrtl
truestretch
much needed massage later
massive stretching sesh
2 rounds:
1 min plank
1 min flutter kicks
1 min side plank
1 min side plank
1 min super man plank
myrtl
truestretch
much needed massage later
Wednesday Sep 4, 2013 #
Note
slept:8.0
mega sleep. didn't move. feel good outta bed. race/training plans taking a bit of change....
6 AM
Cycling-Road 1:36:00 [3] 26.1 mi (16.3 mph) +1486ft
mellow spinner and felt really good. expected legs to be pretty creaky and tired from yesterday but not the case. kept it mellow. down to TP and once up the inside and outside. another beautiful, warm morning.
12 PM
Strength/Core 30:00 [3]
body maintenance
2 rounds on bosu with myrtl between and after
20 situps
20 windshield wipers
20 v-ups
20 mtn climbers
20 supermans
24 plank leg lifts
20 leg raise overhead
20 glute bridge
20 pikes
band stretching & mobility
2 rounds
21 x TRX IYT
15 x TRX push up/fly
20 x hanging knee raises
pvc roller
2 rounds on bosu with myrtl between and after
20 situps
20 windshield wipers
20 v-ups
20 mtn climbers
20 supermans
24 plank leg lifts
20 leg raise overhead
20 glute bridge
20 pikes
band stretching & mobility
2 rounds
21 x TRX IYT
15 x TRX push up/fly
20 x hanging knee raises
pvc roller
Dry Sauna 10:00 [3]
lax ball & stick. body is feeling really good.
5 PM
Running 50:00 [3] 6.8 mi (7:21 / mi) +433ft 6:56 / mi
shoes: PI Road H3
quick cruise on the coast before heading down south for dinner. held back the entire time. nice to see my standard pace is at 7min pace or below. I have to try to run over 7 min pace. good sign. the plan and workouts are working.
Tuesday Sep 3, 2013 #
Note
slept:7.5
feeling pretty awesome. my body is sucking up the volume and feeling better each week. last week I hit 73.55 miles. more than I planned and as high as I plan on going... need to keep an eye on that. my sweet spot is 65.
6 AM
Running (Fartlek) 1:22:00 [3] 10.9 mi (7:31 / mi) +1043ft 6:54 / mi
shoes: Nike Zoom Wildhorse - 2 (10.5)
another good one. first run in the new Nike Zoom Wildhorse's w/ thin sole inoles. super comfortable but I don't think I like as much as the PI's.
Fartlek Run of 3 times 8 minutes at a medium-hard effort with 3 minutes recovery jog followed by 3 times 40 seconds with 1 minute recovery jog
solid, mellow warm up around the trails with some good climbing and then let it rip. intervals were over rolling terrain. pushing the pace on the climbs and descents. body is feeling good and endurance is there. so stoked to be able to knock out a hard 10+ miler and no feel smashed at all.
cooldown running with ruby to dog camp.... well kind of.... ran 6:15 pace or under the whole way (.4 miles) and then ez jog home.
Fartlek Run of 3 times 8 minutes at a medium-hard effort with 3 minutes recovery jog followed by 3 times 40 seconds with 1 minute recovery jog
solid, mellow warm up around the trails with some good climbing and then let it rip. intervals were over rolling terrain. pushing the pace on the climbs and descents. body is feeling good and endurance is there. so stoked to be able to knock out a hard 10+ miler and no feel smashed at all.
cooldown running with ruby to dog camp.... well kind of.... ran 6:15 pace or under the whole way (.4 miles) and then ez jog home.
12 PM
Strength/Core 30:00 [3]
dialing back a bit as the running intensity and volume be up a bit as I race into shape in prep for Cuyamaca. Just need to find right balance to stay strong & prevent any niggles.
2 x 100 situps on ball
myrtl
2 rounds
10 x squats to one leg #45
10 x good mornings #45
10 x DL #45
10 clean to one leg #45
10 x thuster to one leg #45
10 x kbs #35
band stretching and mobility
pvc roller
2 x 100 situps on ball
myrtl
2 rounds
10 x squats to one leg #45
10 x good mornings #45
10 x DL #45
10 clean to one leg #45
10 x thuster to one leg #45
10 x kbs #35
band stretching and mobility
pvc roller
Dry Sauna 10:00 [3]
lax ball and stick.
6 PM
Running (2nd run) 38:00 [3] 5.0 mi (7:36 / mi) +515ft 6:55 / mi
shoes: Hoka - Bondi B - Blue
arvo jog with maggie. kind of bonky for the middle miles didn't drink nearly enough water today. felt better towards the end. not all runs are going to be good ones.
Monday Sep 2, 2013 #
Note
slept:8.5
good sleep and up to our new alarm... ruby. 6 on dot everyday....
9 AM
Cycling-Road 1:40:00 [3] 27.4 mi (16.4 mph) +853ft
mellow spin with kurt. rancho loop reverse. just cruising and talking. recovery for the legs which are feeling pretty good.
4 PM
Cycling-Road 52:00 [3] 13.7 mi (15.8 mph) +774ft
maggie wanted to go for a ride and i was stoked. second time we've ridden together and she's good! she used to ride quite a bit (on the road & commuting) back in 2010. she can climb. it will be fun if she wants to get out and ride some more. totally her call.
Sunday Sep 1, 2013 #
Note
slept:8.0
ate my face off yesterday. all good stuff. body creaky getting out of bed but not sore. glad I cut yesterday a bit short.
8 AM
Running 2:00:00 [3] 16.2 mi (7:24 / mi) +1099ft 6:58 / mi
shoes: PI Road H3
so stoked on this run. i never know how I am going to feel when backing up two longer days and always prepare for the worst. another warm on but headed out without a bottle and no cals.
out the house and down the cardiff rail trail, through cardiff to the north entrance of the lagoon and out to SD park. got some water and headed back through the lagoon to the coast. continued to feel awesome. got more water at seaside reef. from seaside to reef to the kook (on the road) i was running sub 6:30 over 90 minutes into my run. felt like jogging. jumped backed on the rail trail and headed for home. finished the run with more left in the tank. perfect ending to the week.
run was actually a bit faster than numbers show. I ran in becca around mile ~3 and talked with her for a few minutes and forgot to stop my watch.
out the house and down the cardiff rail trail, through cardiff to the north entrance of the lagoon and out to SD park. got some water and headed back through the lagoon to the coast. continued to feel awesome. got more water at seaside reef. from seaside to reef to the kook (on the road) i was running sub 6:30 over 90 minutes into my run. felt like jogging. jumped backed on the rail trail and headed for home. finished the run with more left in the tank. perfect ending to the week.
run was actually a bit faster than numbers show. I ran in becca around mile ~3 and talked with her for a few minutes and forgot to stop my watch.