Training Log Archive: Grandpa JamesonIn the 30 days ending Nov 30, 2013:
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Saturday Nov 30, 2013 #
Note
slept:9.0
feeling good.
8 AM
Cycling-MTB 2:34:00 [3] 30.0 mi (11.7 mph) +2195ft
fun morning on the mtb. on it kinda early for a saturday. trails were perfect from the rain yesterday. no mud.
SDRP-Hodges-HV Trails-Hodges-SDRP.
SDRP-Hodges-HV Trails-Hodges-SDRP.
3 PM
Running 31:45 [3] 4.1 mi (7:45 / mi) +423ft 7:03 / mi
shoes: Hoka Rapa Nui Trail
ez reverse hood loop with ruby. body and legs feel good. ruby was solid... faded a bit at the end. Saw for "huskies". 2 looked like mutants and were growling and going crazy at ruby... we kept rolling.
first jog in rapa nui's. way different than any other hoka i've ran in. not as bulky. going to slowly work them into the rotation.
first jog in rapa nui's. way different than any other hoka i've ran in. not as bulky. going to slowly work them into the rotation.
Friday Nov 29, 2013 #
Note
slept:8.0
awesome tday dinner at union with maggie, her mom, kurt, and L.
8 AM
Running 1:00:00 [3] 8.35 mi (7:11 / mi) +860ft 6:33 / mi
shoes: Nike Lunar Glide 4 - Grey
rain run with maggie... picked up the pace throughout. felt really good. it's been a while since i've felt this good. stoked.
1 PM
Strength/Core 45:00 [3]
shoes: Reebok Nano - Camo
got a text from cam asking it i wanted to workout.. stoked. perfect timing with maggie and her mom going shopping.
WU: stretching & PVC passthroughs
5 x 30 sec on/off of:
hollow rocks
weight bag good mornings
sit ups
4 x DL EMOM for 10 minutes #115 - getting stronger for sure. pretty easy.
workout
2-4-6-8-10-12
barbell lunges #65
kbs #53
air squats
cals on airdyne
WU: stretching & PVC passthroughs
5 x 30 sec on/off of:
hollow rocks
weight bag good mornings
sit ups
4 x DL EMOM for 10 minutes #115 - getting stronger for sure. pretty easy.
workout
2-4-6-8-10-12
barbell lunges #65
kbs #53
air squats
cals on airdyne
Thursday Nov 28, 2013 #
Note
slept:7.5
good times last night. thanksgiving pre party. PPH for dinner and the peabodys to play some pool.
4 beers.
2 X Green Symposium IPA
1 x wipeout
1 x scuplin
4 beers.
2 X Green Symposium IPA
1 x wipeout
1 x scuplin
8 AM
Cycling-MTB 2:20:00 [3] 23.0 mi (9.9 mph) +3189ft
super fun morning on the trails. quite a few people out running and riding out at la costa. rode the the trails from home. climbing legs are coming back a bit.
Wednesday Nov 27, 2013 #
Note
slept:8.0
wow. that workout yesterday smashed me pretty good.
6 AM
Running (dog jog) 51:00 [3] 6.5 mi (7:51 / mi) +512ft 7:18 / mi
shoes: Nike Zoom Wildhorse - 1 (10)
5 mile hood loop with the pup... she was slow starting out but got rolling. dropped her off and then headed to the Y for some strides. 4 strides on baseball field. foul pole to foul pole, recovery jog back on the warning track. everything feels good.
12 PM
Strength/Core 35:00 [3]
loosening up... mellow...
truestretch
3 rounds
10 x front step ups
10 x crossover step ups
20 x kbs #35
3 x lunge matrix
3 x step down & reach
30 x sit ups on ball
2 rounds of swiss ball core circuit
myrtl
pvc roller
truestretch
3 rounds
10 x front step ups
10 x crossover step ups
20 x kbs #35
3 x lunge matrix
3 x step down & reach
30 x sit ups on ball
2 rounds of swiss ball core circuit
myrtl
pvc roller
Tuesday Nov 26, 2013 #
Note
slept:8.5
i could sleep for days.. in bed early. ready for 4 day weekend....
6 AM
Cycling-Road 1:33:00 [3] 26.2 mi (16.9 mph) +1457ft
hilly hood loop and good legs. feeling good all around right now.
12 PM
Strength/Core 1:00:00 [3]
shoes: Reebok Nano - Camo
smashfest with cameron...
12 x 5 sec squat hold #95
5 x 6 (3 each arm) TGU's #15db
5 x plank walks
workout.
10 rounds
5 x jump squat #45
5 cal airdyne
10 x burpees
10 cal airdyne
worked me.
12 x 5 sec squat hold #95
5 x 6 (3 each arm) TGU's #15db
5 x plank walks
workout.
10 rounds
5 x jump squat #45
5 cal airdyne
10 x burpees
10 cal airdyne
worked me.
Monday Nov 25, 2013 #
Note
slept:8.5
in bed early. mellow sunday. pannikin, shopping, football... tons of couch time. rested for sure.
6 AM
Running (dog jog) 34:20 [3] 4.4 mi (7:48 / mi) +464ft 7:06 / mi
shoes: Nike Lunar Glide 4 - Grey
4.5 hood loop with ruby. she's getting much faster. my legs felt great. actually fun to jog these short loops and feel good beginning to end.
12 PM
Strength/Core 30:00 [3]
shoes: Reebok Nano - Camo
stretching
2 x 100 sit ups on ball
2 x 10 t-push ups
truestretch
workout:
800m row
21 * 15 * 9
pull ups, kbs #44, air squats
* 30 hanging knee raises between
800m row
10 squats #45
10 good mornings #45
10 deadlifts #45
10 cleans #45
10 thrusters #45
10 x squat #95
5 x 5 squat #125
10 x squat #95
pvc roller
2 x 100 sit ups on ball
2 x 10 t-push ups
truestretch
workout:
800m row
21 * 15 * 9
pull ups, kbs #44, air squats
* 30 hanging knee raises between
800m row
10 squats #45
10 good mornings #45
10 deadlifts #45
10 cleans #45
10 thrusters #45
10 x squat #95
5 x 5 squat #125
10 x squat #95
pvc roller
Rowing 10:00 [3] 1.0 mi (10:00 / mi)
rowing portion of workout
Sunday Nov 24, 2013 #
Note
slept:8.0
saw a really bad movie last night.
8 AM
Running 32:00 [3] 4.1 mi (7:48 / mi) +440ft 7:05 / mi
shoes: Nike Lunar Glide 4 - Grey
fun run with maggie and ruby. hood loop. lots and dogs and people out enjoying the killer morning. no calf issues. ready to build back up... slowly.. and keep doing what' i've been doing.
9 AM
Cycling-Road 2:15:00 [3] 36.2 mi (16.1 mph) +1368ft
kurt and i were suppose to go hit the trails.... but of course he was having bike issues so we hit the road. kinda bummed but it was nice to just roll from home. sprinters loop. good legs and a solid week on the bike.
Saturday Nov 23, 2013 #
Note
slept:8.0
happy hour at churchills.
Societe Apprentice IPA with Citra Hops and Stone Enjoy by 12.13.13 DIPA... both awesome!
Societe Apprentice IPA with Citra Hops and Stone Enjoy by 12.13.13 DIPA... both awesome!
8 AM
Cycling-MTB 2:13:00 [3] 21.0 mi (9.5 mph) +2592ft
fun... muddy ride. roller out from the SDRP trail and towards lusardi. my plan was to ride through lusardi and then up black mtn but lusardi had some gnarly, clay mud in spots. bogging down, caking my tires and shoes. time suck cleaning it all off....
so i just finished the loop and the back on the 1 track to the SDRP trail head. good times. looking forward to running these loops and also linking up some long mtb rides.
so i just finished the loop and the back on the 1 track to the SDRP trail head. good times. looking forward to running these loops and also linking up some long mtb rides.
Friday Nov 22, 2013 #
Note
slept:8.0 (injured)
i feel like my get fit unplan is coming together.... and I'm feeling good.
calf is really good. may jog this weekend.
calf is really good. may jog this weekend.
6 AM
Cycling-Road 1:37:00 [3] 27.3 mi (16.9 mph) +1535ft
much better morning on the roads. i rode the swami tues/thrus group ride loop. a good one from home with some solid climbing on the back half. legs feeling the load from the week.
12 PM
Strength/Core 15:00 [3]
truestretch (PT stuff), band work, myrtl, 2 x 15 calf raises #45
Running (test) 15:00 [3] 2.0 mi (7:30 / mi)
shoes: Saucony Kinvara 4 - OR/WH
treadmill test on calf. a couple minutes walking and the 2 miles running. felt good. no pain, a bit tight. promising
Thursday Nov 21, 2013 #
Note
slept:8.0 (injured)
calf feels like it's getting better... playing it safe.
6 AM
Cycling-Road 54:00 [3] 13.7 mi (15.2 mph) +466ft
probably should have stayed in bed...
checked the weather and knew a bit of rain had moved through so roads would be wet, not an issues. checked the radar and it looked like no new rain was on the way so i headed out. eager to test new light set up and it was rad. blazing lights in the dark. on the road about 545. lit up like a xmas tree.
started raining lightly 15 minutes in and then full on about 25 minutes. cut loop short and a 4 miles from home i got a flat. had to laugh. standing on the side of the road in the rain, fixing a flat, while cars drove by.... good times.
checked the weather and knew a bit of rain had moved through so roads would be wet, not an issues. checked the radar and it looked like no new rain was on the way so i headed out. eager to test new light set up and it was rad. blazing lights in the dark. on the road about 545. lit up like a xmas tree.
started raining lightly 15 minutes in and then full on about 25 minutes. cut loop short and a 4 miles from home i got a flat. had to laugh. standing on the side of the road in the rain, fixing a flat, while cars drove by.... good times.
11 AM
Strength/Core 30:00 [3]
shoes: Reebok Nano - Camo
solo smashfest. best workout on one cameron sent to me. loosely based on running wod. I modified it a bit... having fun with these.
WU:
truestretch & kipping
2 rounds of:
10 squats #45
10 good mornings #45
10 deadlifts #45
10 cleans #45
10 thrusters #45
50 sit ups on ball
workout:
10 x squat #95
400m row
50 pull ups w/ 10 sit up on ball every time I had to stop - 50 total
800m row
50 push ups w/ 10 sit up on bosu every time I had to stop - 50 total
400m row
10 x squat #95
~5 min rest~
5 rounds
5 x DL #100
10 x kbs #40
WU:
truestretch & kipping
2 rounds of:
10 squats #45
10 good mornings #45
10 deadlifts #45
10 cleans #45
10 thrusters #45
50 sit ups on ball
workout:
10 x squat #95
400m row
50 pull ups w/ 10 sit up on ball every time I had to stop - 50 total
800m row
50 push ups w/ 10 sit up on bosu every time I had to stop - 50 total
400m row
10 x squat #95
~5 min rest~
5 rounds
5 x DL #100
10 x kbs #40
Rowing 10:00 [3] 1.0 mi (10:00 / mi)
rowing portion of workout
Wednesday Nov 20, 2013 #
6 AM
Cycling-MTB 1:41:00 [3] 17.5 mi (10.4 mph) +2067ft
mtb from home to la costa. i just wanted to see how long this would take me. need to start doing this once a week. WAY more fun than just slogging away on the roads.
descending skills coming back on the tech stuff. rode everything today.
descending skills coming back on the tech stuff. rode everything today.
11 AM
Strength/Core 30:00 [3]
shoes: Reebok Nano - Camo
truestretch & stretching over ball
2 rounds of swill ball circuit
myrtl
band stretching & mobility
pvc roller
2 rounds of swill ball circuit
myrtl
band stretching & mobility
pvc roller
StairMaster 20:00 [3] +1190ft
mixing it up...
10 min starting at level 8 and increasing level every 2 min
10 min of on(level 14)/off (level 10)
1190 floors
sweating buckets
10 min starting at level 8 and increasing level every 2 min
10 min of on(level 14)/off (level 10)
1190 floors
sweating buckets
Tuesday Nov 19, 2013 #
Note
slept:8.0 (injured)
sore from ART and rower.... crashed early last night.
6 AM
Cycling-Road 1:26:00 [3] 24.1 mi (16.8 mph) +1099ft
wet one. rolled out on wet roads down towards TP. hit a nice rain band in solana beach and then it was dry the rest of the way down to TP and and back to del mar. then more rain and gnar headwind. sweet.
12 PM
Strength/Core 45:00 [3]
shoes: Reebok Nano - Camo
workout with the boys. 5 of us this time...
WU: stretching, bike
EMOM: 4 x push press #30 db's
5 rounds
10 x ab wheel
10 x bag snatch
10 x db front squat #30 db's
20 sec handstand hold
50m kb racked walk 2 x #35 kbs
10 x SDHP #40 kb
WU: stretching, bike
EMOM: 4 x push press #30 db's
5 rounds
10 x ab wheel
10 x bag snatch
10 x db front squat #30 db's
20 sec handstand hold
50m kb racked walk 2 x #35 kbs
10 x SDHP #40 kb
Monday Nov 18, 2013 #
Note
slept:8.5
sunday zombie sleep. skipped a 530am workout with boys... not a chance in hell I'm getting up at 4 something to make that... 5 come early enough.
6 AM
Cycling-Road 1:22:00 [3] 23.5 mi (17.2 mph) +1198ft
(injured)
mellow cruise inland up to carlsbad and back on the coast.
12 PM
Strength/Core 40:00 [3]
motivated to get strong.
truestretch
2 x 100 sit ups on ball
2 x 10 t-push ups
--rower--
10 x squat, GM, DL, cleans, thruster #45
squats
10 x #95, 5 x #115, 5 x #125, 5 x #125
- 4 x 10 kbs #40 (between squat sets)
5 rounds
10 x kipping pull ups
10 x push ups
20 x hanging knee raises
20 x air squats
--blasted!--
foam roller
truestretch
2 x 100 sit ups on ball
2 x 10 t-push ups
--rower--
10 x squat, GM, DL, cleans, thruster #45
squats
10 x #95, 5 x #115, 5 x #125, 5 x #125
- 4 x 10 kbs #40 (between squat sets)
5 rounds
10 x kipping pull ups
10 x push ups
20 x hanging knee raises
20 x air squats
--blasted!--
foam roller
Rowing 10:00 [3] 0.75 mi (13:20 / mi)
5 min warm up
4 min tabata
1 min cool down
4 min tabata
1 min cool down
4 PM
Strength/Core (Physcial Therapy) 10:00 [3]
thorough stretching progression on the truestretch at RU. learned some new moves.
Body Work (ART) 1 [3]
session with bryan. shoulder, neck, back, and lower legs.
Sunday Nov 17, 2013 #
Note
slept:8.0 (injured)
mellow day yesterday and good sleep.
9 AM
Cycling-Road 1:56:00 [3] 35.5 mi (18.4 mph) +1306ft
another mellow morning... out the door solo but met up with RV and Nick and hit sprinters loop. fun riding with the boys. good legs.
Saturday Nov 16, 2013 #
Note
slept:8.0 (injured)
super fun night down town.... late one.
about 98% sure i'm done for the rest of year when it comes to any kind of racing...
about 98% sure i'm done for the rest of year when it comes to any kind of racing...
10 AM
Cycling-MTB 2:15:00 [3] 26.0 mi (11.6 mph) +1850ft
mellow morning and then maggie and I rolled out to hodges. she knocked out a 2 hour run and I ripped around the trails. having a lot of fun on the mtb and the skills are back. while i was riding i just kept thinking about how much fun i had all those years for racing my mtb... good times.
Friday Nov 15, 2013 #
Note
slept:8.5 (injured) (rest day)
MRI and PT this morning. Brian asked my yesterday if I wanted to get an MRI on calf... he has the hook ups so i took him up on it. something is still not right. more time in the tube.
no abnormality.... hmmmm...
Patient Name: Walsh, James
Date of Birth: 1/25/1978
Account/ID: 5698
Study Date: 11/15/2013
Referral By: Bryan Hill, M.D.
PROCEDURE:
MR Right Tib/Fib (MRI EXT LOWER W/O CO)
HISTORY:
Evaluate stress fracture. Pain.
TECHNIQUE:
Coronal T1 and fat sat T2 and axial PD and fat sat T2 and sagittal T1 and fat sat T2-weighted images
obtained on the GE 1.5 high field short bore magnet
FINDINGS:
There is no stress fracture. There is no focal bone edema. There is no periostitis. Muscles and
myotendinous junctions are normal. Neurovascular structures are normal. There is no soft tissue
edema or fluid collection.
There is tibial cortical thickening proximally and this is symmetric and bilateral and seen in runners.
IMPRESSION:
No abnormality.
Interpreted By: Jana Crain, M.D.
Authenticated By: Jana Crain, M.D. on
no abnormality.... hmmmm...
Patient Name: Walsh, James
Date of Birth: 1/25/1978
Account/ID: 5698
Study Date: 11/15/2013
Referral By: Bryan Hill, M.D.
PROCEDURE:
MR Right Tib/Fib (MRI EXT LOWER W/O CO)
HISTORY:
Evaluate stress fracture. Pain.
TECHNIQUE:
Coronal T1 and fat sat T2 and axial PD and fat sat T2 and sagittal T1 and fat sat T2-weighted images
obtained on the GE 1.5 high field short bore magnet
FINDINGS:
There is no stress fracture. There is no focal bone edema. There is no periostitis. Muscles and
myotendinous junctions are normal. Neurovascular structures are normal. There is no soft tissue
edema or fluid collection.
There is tibial cortical thickening proximally and this is symmetric and bilateral and seen in runners.
IMPRESSION:
No abnormality.
Interpreted By: Jana Crain, M.D.
Authenticated By: Jana Crain, M.D. on
9 AM
Strength/Core (ART) 1 [3]
work from Bryan... all lower body. a lot of stretching too....
2 PM
Note
(injured)
taking today off. i was going to ride or run... my calf/shin is just not right. done forcing it. no running until it feels right. kinda shocked the MRI didn't show anything... bone or soft tissue. there's something not right in there. rest it is. doesn't hurt riding, doing strength work, and when running and on impact.
cloudy, windy... and no motivation. so nothing today. heading downtown for some pizza and beers and then to see Stages and Stereos, Cartel, and Mayday Parade. stoked to see all these bands...
cloudy, windy... and no motivation. so nothing today. heading downtown for some pizza and beers and then to see Stages and Stereos, Cartel, and Mayday Parade. stoked to see all these bands...
Thursday Nov 14, 2013 #
Note
slept:7.0
another successful cutover. still wired when i got home and took a bit to get to sleep. legs tight and sore after sitting around a lot yesterday. back of right knee tight... weird.
6 AM
Cycling-Road 1:23:00 [3] 23.5 mi (17.0 mph) +1194ft
killer morning spin. legs are coming back on the bike and having fun mixing it up. i need to figure out a mtb ride i can get in on weekdays.
weather is unreal... i guess i shouldn't be shocked.... we do live in paradise.
weather is unreal... i guess i shouldn't be shocked.... we do live in paradise.
12 PM
Strength/Core 45:00 [3]
workout with cam & kev
WU: pvc passthroughs, stretching, 2 x 10 kbs#35
5 x 20 kbs #55 - 30 sec rest
- went heavy and felt good. HR was getting up there.
8 min AMRAP
10 x russian twist #15
10 x OH sit up #10
20 x flutter kicks
5 min rest
5 rounds
10 x deadlift #95 (could have went heavier. shared bar with kevin)
20 x walking overhead lunge #15
WU: pvc passthroughs, stretching, 2 x 10 kbs#35
5 x 20 kbs #55 - 30 sec rest
- went heavy and felt good. HR was getting up there.
8 min AMRAP
10 x russian twist #15
10 x OH sit up #10
20 x flutter kicks
5 min rest
5 rounds
10 x deadlift #95 (could have went heavier. shared bar with kevin)
20 x walking overhead lunge #15
Wednesday Nov 13, 2013 #
Note
slept:7.5
long day yesterday... to the redlands and back. busy work day and cutover tonight.
6 AM
Running (Tempo Intervals ) 1:15:00 [3] 10.45 mi (7:11 / mi) +1112ft 6:31 / mi
shoes: Hoka Stinson Trail
15 to 30 minute Warm-Up + Tempo Intervals: 3 x 2 miles with 3' recovery between + 15 to 30 minute Cool-down
out the door feeling good and calf better... but still there. just going to keep rolling and taking care of it. it's getting better for sure. wore the hokas to see if i could tell a difference. couldn't... same as running in PI's.
solid run. all intervals over rolling terrain with some solid, short climbs. didn't push to hard. nice and steady.
out the door feeling good and calf better... but still there. just going to keep rolling and taking care of it. it's getting better for sure. wore the hokas to see if i could tell a difference. couldn't... same as running in PI's.
solid run. all intervals over rolling terrain with some solid, short climbs. didn't push to hard. nice and steady.
1 PM
Strength/Core 30:00 [3]
quick session at lunch. not motivated. hungry after a morning full of meetings.
5 min stationary bike
2 rounds of swiss ball core circuit
band stretching & mobility
pvc roller
truestretch
5 min stationary bike
2 rounds of swiss ball core circuit
band stretching & mobility
pvc roller
truestretch
Tuesday Nov 12, 2013 #
Note
slept:9.5
off work today. more work on my arm... should be finishing up. stoked.
7 AM
Running 1:03:00 [3] 8.35 mi (7:33 / mi) +807ft 6:55 / mi
shoes: PI Road H3
8 mile hood loop with maggie. definitely felt yesterday's strength workout. not sore just kind of dead legs. gonna have to get used to that feeling again.
calf ok. tight at start and then loosened up. staying on top of it.
calf ok. tight at start and then loosened up. staying on top of it.
Monday Nov 11, 2013 #
Note
slept:8.0
calf felt good waking up. stoked. foam roller, lax ball, and ice last night. need to stay on it. i'm pretty sure running in hokas was the culpirt for this one.... not necessarily the shoes but running too much in them after not running in them in a long time. i should know better... still going to play it safe this week.
6 AM
Cycling-Road 1:01:00 [3] 17.0 mi (16.7 mph) +554ft
quick spin to warm up my legs this morning. calf felt really good this week end after riding decided to warm it up before jogging.
7 AM
Running 32:30 [3] 4.1 mi (7:56 / mi) +492ft 7:07 / mi
shoes: PI Road M3
hood loop with ruby. i wore full compression socks for this one and back in the PI's. felt really good. calf a bit tight in a different spot but no pain when hitting the ground like last week. tightness went away after mile 1. stoked.
iced after.
iced after.
12 PM
Strength/Core 45:00 [3]
killer session with cam and kevin
WU: pvc passthroughs & stretching
5 rounds
20 x hollow rocks
3 x thrusters #25 dbs
10 x bag spins (each way)
12 min AMRAP
4 x wall balls
8 x box jumps
12 x kbs #35
CD: pvc passthroughs & stretching
WU: pvc passthroughs & stretching
5 rounds
20 x hollow rocks
3 x thrusters #25 dbs
10 x bag spins (each way)
12 min AMRAP
4 x wall balls
8 x box jumps
12 x kbs #35
CD: pvc passthroughs & stretching
Sunday Nov 10, 2013 #
Note
slept:8.5
did some work on the calf last night. foam roller, lax ball, graston, and ice.
feeling better...
feeling better...
8 AM
Cycling-MTB 2:07:00 [3] 16.0 mi (7.6 mph) +2608ft
another fun morning in the dirt. drive out to la costa instead of riding ~20 minutes on the road each way. fun loop, super rocky and technical. my technical skills descending are solid and could use some work climbing. super fun though....
Saturday Nov 9, 2013 #
Note
slept:8.5
good sleep and good times last night. enjoying SDBW in the hood.
a few beers at PPH with tom and kerri. then maggie and i went to alehouse. got a drakes fresh harvest aroma coma (only available on draft). so good.... then encinitas pizza company for dinner and another beer....
calf is feeling better but sticking to no running this weekend. we'll see how it feels on monday morning.
a few beers at PPH with tom and kerri. then maggie and i went to alehouse. got a drakes fresh harvest aroma coma (only available on draft). so good.... then encinitas pizza company for dinner and another beer....
calf is feeling better but sticking to no running this weekend. we'll see how it feels on monday morning.
C • Calf 5
8 AM
Cycling-MTB 2:02:00 [3] 23.5 mi (11.6 mph) +1503ft
super fun ride out at hodges. parked at the SDRP trail head right off del dios/bing crosby. awesome place to start. headed east and had a lot of fun. really good legs and just having fun on the bike without worrying about getting hit by a car! i need to get on the MTB a lot more. so much fun.
kept it mellow. recovery week in full effect and calf is feeling a ton better.
kept it mellow. recovery week in full effect and calf is feeling a ton better.
Friday Nov 8, 2013 #
Note
slept:8.0
well.... my calf issue is officially a "thing". not going to check the injury box just yet. just a niggle for now and not going to run on it until it feels better.
it only hurts when i strike the ground... in the middle of my calf. kind of right at the insertion point of the achilles, gastroc, and soleus. massage last night definitely helped.
riding bike, lifting doesn't seem to bother it. this week is a recovery week so nothing lost with some time off of running.
it only hurts when i strike the ground... in the middle of my calf. kind of right at the insertion point of the achilles, gastroc, and soleus. massage last night definitely helped.
riding bike, lifting doesn't seem to bother it. this week is a recovery week so nothing lost with some time off of running.
6 AM
Cycling-Road 1:27:00 [3] 25.0 mi (17.2 mph) +1184ft
another good morning spin. this weather is my favorite to ride. just cold enough to wake you up but not freeze your ass off. legs felt really good.
12 PM
Strength/Core 30:00 [3]
killer workout with kevin and cam at his new gym... going to be sick!!
WU
25 min AMRAP
25 cals on airdyne bike
1 wall walk - add one each round
25m walking lunge
50m sled push
100m farmer's carry #35
6 rounds - smashed. took it easy on all the leg stuff as to not aggravate calf. looking forward to doing these workouts more often.
WU
25 min AMRAP
25 cals on airdyne bike
1 wall walk - add one each round
25m walking lunge
50m sled push
100m farmer's carry #35
6 rounds - smashed. took it easy on all the leg stuff as to not aggravate calf. looking forward to doing these workouts more often.
Thursday Nov 7, 2013 #
Note
slept:8.0
solid sleep. woke up w/o alarm. sore from ART yesterday. another mellow day.
6 AM
Cycling-Road 1:28:00 [3] 24.1 mi (16.4 mph) +1184ft
killer morning. cold and sunny. almost time to break out the knee warmers. down to torrey, up the climb and then home. have fun riding my bike right now. need/want a new road bike. my CX bike is rad and I have killer road wheels on it but just not the same.
12 PM
Strength/Core 30:00 [3]
truestretch & stretching over ball
2 x swill ball core circuit
band mobility and stretching
2 rounds
10 squats #45
10 good mornings #45
10 deadlifts #45
10 cleans #45
10 thrusters #45
2 x swill ball core circuit
band mobility and stretching
2 rounds
10 squats #45
10 good mornings #45
10 deadlifts #45
10 cleans #45
10 thrusters #45
5 PM
Body Work (massage) 1 [3]
massage from shari.
R calf super bound up. rest of body feels good. going to be sore from this one.
R calf super bound up. rest of body feels good. going to be sore from this one.
Wednesday Nov 6, 2013 #
Note
slept:8.5
mega sleep. not adjusting to time change very quickly. ready for bed at 8pm and 5am feels like sleeping in. works for me.
6 AM
Running 1:07:00 [3] 8.6 mi (7:47 / mi) +840ft 7:08 / mi
shoes: PI Road H3
this was supposed to be 60min progression run getting a bit faster every 20 min but i new after the first 20 minutes it wasn't happening. legs are still not back and didn't want to force it. right calf still tight too for first half of run. just taking it easy.
C • BRO 3
12 PM
Strength/Core 25:00 [3]
10 min ez spin on stationary bike
5 rounds
10 x kipping pull ups
10 x push ups
10 x kbs #35
10 x air squats
20 x hanging knee raises
truestretch
5 rounds
10 x kipping pull ups
10 x push ups
10 x kbs #35
10 x air squats
20 x hanging knee raises
truestretch
Dry Sauna 10:00 [3]
lax ball and stick. needed this.
4 PM
Strength/Core (Physcial Therapy) 10:00 [3]
various progressions of stretches for upper & lower body. shoulder/neck (broken clavicle side) mega tight.
Body Work (ART) 1 [3]
painful sesh with bryan. digging into my chest, shoulder, and neck. a lot of shit to break up. then some time on my calf.
Tuesday Nov 5, 2013 #
Note
slept:8.0
passed out on couch around 8pm. in bed shortly after.
legs still pretty trashed but better than yesterday.
legs still pretty trashed but better than yesterday.
6 AM
Running 53:00 [3] 6.8 mi (7:48 / mi) +574ft 7:13 / mi
shoes: Hoka - Bondi B - Blue
so rad not having to start with a headlamp. quads still wonky and right calf kinda tight but felt better as i got going. 3.5 miles with maggie and ruby and then another 3+ solo.
12 PM
Strength/Core 30:00 [3]
another mellow session in the gym to loosen the sticks up....
10 min on stationary bike
2 x 5min plank
myrtl
foam roller - way better than yesterday
10 min on stationary bike
2 x 5min plank
myrtl
foam roller - way better than yesterday
Monday Nov 4, 2013 #
Note
slept:8.0
holy shit my quads are trashed.
first day officially being coached by Ian Torrence. Been talking with him for months and Maggie has been working with since before leadville. it will be good.... and hopefully keep me from nuking myself. he definitely believe in cross training. with that and the time change i can finally get back on the bike in the mornings before work..... back on the bike... a bit.
first day officially being coached by Ian Torrence. Been talking with him for months and Maggie has been working with since before leadville. it will be good.... and hopefully keep me from nuking myself. he definitely believe in cross training. with that and the time change i can finally get back on the bike in the mornings before work..... back on the bike... a bit.
6 AM
Cycling-Road 1:26:00 [3] 23.5 mi (16.4 mph) +1148ft
mellow cruise up through carlsbad and back on the coast. killer fall morning with a bit drizzle at the start. easy and legs felt better after.
12 PM
Strength/Core 30:00 [3]
recovery session.
truestretch
4 rounds
5 x dead hang pull ups
10 x T-push ups
15 x air squats
20 x kbs #26
30 x hanging knee raises
2 x 100 sit ups on ball
band stretching & mobility
pvc roller - murder on my quads
truestretch
4 rounds
5 x dead hang pull ups
10 x T-push ups
15 x air squats
20 x kbs #26
30 x hanging knee raises
2 x 100 sit ups on ball
band stretching & mobility
pvc roller - murder on my quads
6 PM
Note
quads still jacked. sore stepping down curbs walking ruby.... it's a deep burn.
http://www.youtube.com/watch?v=Hznv7v6xfnk
http://www.youtube.com/watch?v=Hznv7v6xfnk
Sunday Nov 3, 2013 #
Note
slept:9.5
good sleep. a little sore from yesterday but nothing gnarly. quads and calves.
Cycling-Road 2:23:00 [3] 37.0 mi (15.5 mph) +1358ft
sunday spin with maggie after a mellow morning. breakie at pannikin and then we dropped of my sister at the train station.
blazing sun but pretty windy. sprinters loop. legs were ok until a 10 mile stretching into a ripping headwind but still fun. longest rides maggie has ever done. good times.
blazing sun but pretty windy. sprinters loop. legs were ok until a 10 mile stretching into a ripping headwind but still fun. longest rides maggie has ever done. good times.
Saturday Nov 2, 2013 #
Note
slept:7.0
couldn't believe it was already 5 when the alarm went off. already looking forward to sleeping in tomorrow.
8 AM
Running (RACE!) 3:43:00 [3] 26.3 mi (8:29 / mi) +5735ft 7:02 / mi
shoes: Hoka Stinson Trail
a really good day for me...
i was going to try a new nutrition plan using vitargo flasks. made the flasks on friday and put them in firdge. Saturday morning they were like concrete. so instead i took a first endurance liquid shot and a couple of gels.
plan was to go out conservatively and run EVERY step of the course. i was not going to chase but just let the guys comeback to me .a lot of steep climbing. right out of the gate jon and a a few other dudes took off but i didn't go. up the first 3 mile climb up main divide i could tell they were all working a lot harder than me and i was gaining on them, slowly, without trying to close.
I was in 5th at the top of the climb before trabuco. i ran hard down trabuco but not all out. didn't want to take a digger or smash myself before the long climb up holy jim. caught a dude at the 8 mile aid station before the start of the climb and never saw him again.
i hit the climb in 4th and figured the other guys were quite a bit ahead of me just kept rolling. stopped and hiked with molly and her friend for minute at the beginning of the climb (they did the early start). then i was rolling again. about 2/3's of the way up i saw the 3rd place guy a bit ahead of me and was bit shocked i catching him that soon. I caught and passed him right at the top of lower holy jim before hitting the main divide fireroad.
we kept climbing up the main divide to upper holy jim. right before I the peak and descending upper holy jim i saw 2nd place just up ahead on the climb. stoked... but still didn't chase. he skipped that aid station but i refilled and got some coke. he put some time on me on the technical descent. once back on the fire road (mile 16)i was really confident that i would reel him in.
i decided to wear hokas for this race because the last 10 miles are bomber, rocky fire road. i caught him and passed him about mile 18 but he stayed close until the mile 10 aid station and another series of climbs. after the aid station i never saw him again, but did see jon only a few minutes ahead of me at the top of the ciimb.
I worked the final climbs and bombed the descent but didn't catch jon. finished 2nd and only 3 minutes behind jon. super stoked. it was a lot of racing like that and not going all out straight from the start and just reeling guys in all day... and it didn't smash me. i could have kept going for sure.
nutrition was solid. 400 cal liquid shot flask, 1 powergel, and some coke at aid stations. nothing crazy.
i was going to try a new nutrition plan using vitargo flasks. made the flasks on friday and put them in firdge. Saturday morning they were like concrete. so instead i took a first endurance liquid shot and a couple of gels.
plan was to go out conservatively and run EVERY step of the course. i was not going to chase but just let the guys comeback to me .a lot of steep climbing. right out of the gate jon and a a few other dudes took off but i didn't go. up the first 3 mile climb up main divide i could tell they were all working a lot harder than me and i was gaining on them, slowly, without trying to close.
I was in 5th at the top of the climb before trabuco. i ran hard down trabuco but not all out. didn't want to take a digger or smash myself before the long climb up holy jim. caught a dude at the 8 mile aid station before the start of the climb and never saw him again.
i hit the climb in 4th and figured the other guys were quite a bit ahead of me just kept rolling. stopped and hiked with molly and her friend for minute at the beginning of the climb (they did the early start). then i was rolling again. about 2/3's of the way up i saw the 3rd place guy a bit ahead of me and was bit shocked i catching him that soon. I caught and passed him right at the top of lower holy jim before hitting the main divide fireroad.
we kept climbing up the main divide to upper holy jim. right before I the peak and descending upper holy jim i saw 2nd place just up ahead on the climb. stoked... but still didn't chase. he skipped that aid station but i refilled and got some coke. he put some time on me on the technical descent. once back on the fire road (mile 16)i was really confident that i would reel him in.
i decided to wear hokas for this race because the last 10 miles are bomber, rocky fire road. i caught him and passed him about mile 18 but he stayed close until the mile 10 aid station and another series of climbs. after the aid station i never saw him again, but did see jon only a few minutes ahead of me at the top of the ciimb.
I worked the final climbs and bombed the descent but didn't catch jon. finished 2nd and only 3 minutes behind jon. super stoked. it was a lot of racing like that and not going all out straight from the start and just reeling guys in all day... and it didn't smash me. i could have kept going for sure.
nutrition was solid. 400 cal liquid shot flask, 1 powergel, and some coke at aid stations. nothing crazy.
Friday Nov 1, 2013 #
Note
slept:9.0
slept in this morning. felt good.
7 AM
Running (dog jog) 42:00 [3] 5.5 mi (7:38 / mi) +489ft 7:03 / mi
shoes: PI Road H3
longer hood run with ruby. she kinda blew up at the 4 mile mark... it was pretty warm. legs feel good. looking forward to a long, supported, training run tomorrow.
C • WORD 4
12 PM
Strength/Core 30:00 [3]
mellow.
stretching
2 x swiss ball core circuit
myrtl
foam roller
truestretch
stretching
2 x swiss ball core circuit
myrtl
foam roller
truestretch