Training Log Archive: Grandpa JamesonIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
Note
slept:7.75
9-445. Probably best night of sleep for fi yet. 9-1,130-445, 505-?
Big day of work
Big day of work
6 AM
Running 1:17:00 [3] 9.4 mi (8:11 / mi) +892ft 7:31 / mi
shoes: Hoka Challenger #2 (Grn)
easy running with ruby out at ken caryl. checked out some new single track.
2 PM
Strength/Core 35:00 [3]
quick lunch session.
wu on bike
walking/runner's dynamic WU
3x
10 x pull ups
10 x t-push ups
10 x air squats
5 x Barbell Complex - 6 reps of ea exercise #65
squat
good morning
deadlift
bent over row
cleans
push press
- 20 x sit ups on ball between rds with #20 med ball
foam roller
wu on bike
walking/runner's dynamic WU
3x
10 x pull ups
10 x t-push ups
10 x air squats
5 x Barbell Complex - 6 reps of ea exercise #65
squat
good morning
deadlift
bent over row
cleans
push press
- 20 x sit ups on ball between rds with #20 med ball
foam roller
Monday Jun 29, 2015 #
Note
slept:8.0
not feeling beat up from the weekend.
10 AM
Cycling-Road 1:19:00 [3] 23.1 mi (17.5 mph) +1312ft
work from 6-10am and then out for a quick spin in the heat. legs, body, and energy were great.
4 PM
Strength/Core 40:00 [3]
garage session with maggie. she's already progressing on the mellow funcional/prehab work she's doing. i'm going to make her invincible for 2016. Fiona napped the whole time.
myrtl
lunge matrx
battle ropes
6 x 30" up & down (odds single leg)
5x
20 x walking lunge w/ #20 kb overhead
10 x kbs
10 x box jump 24"
30 x sit ups on ball
cooldown: yard work
myrtl
lunge matrx
battle ropes
6 x 30" up & down (odds single leg)
5x
20 x walking lunge w/ #20 kb overhead
10 x kbs
10 x box jump 24"
30 x sit ups on ball
cooldown: yard work
Sunday Jun 28, 2015 #
Note
slept:8.0
getting some good z's.
beers and pizza at Walter's last night. Stone Enjoy by 7.4 on draft.
beers and pizza at Walter's last night. Stone Enjoy by 7.4 on draft.
8 AM
Running 3:05:00 [3] 21.15 mi (8:45 / mi) +3501ft 7:34 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
another solid long run out at deer creek. started at south valley and jogged to deer creek. felt pretty good all day...but it was getting hot. first time running over 3 hours in quite some time. getting fit.
Saturday Jun 27, 2015 #
Note
slept:8.0
in bed early... nothing new. slept 9-415. up with Fi 415-445. a bit more sleep until 545. I'll take it.
7 AM
Cycling-MTB 3:40:00 [3] 46.6 mi (12.7 mph) +4068ft
such an awesome loop.
home-chatfield state park-waterton cyn-colorado trail-indian creek-roxborough state park-waterton cyn-chatfield state park-home
felt strong all day and WAY better than when i did this ride with cody 2 months ago. more acclimated to the altitude and considerably more fit... which blows me a way with everything going on the past couple of months.
home-chatfield state park-waterton cyn-colorado trail-indian creek-roxborough state park-waterton cyn-chatfield state park-home
felt strong all day and WAY better than when i did this ride with cody 2 months ago. more acclimated to the altitude and considerably more fit... which blows me a way with everything going on the past couple of months.
Friday Jun 26, 2015 #
Note
slept:7.5
good sleep. getting in a groove.
weekly beer & burger fix at pint room with Maggie, Fi, and lucy.
Crooked Stave Hop Savant - Citra & Lagunitas IPA.
weekly beer & burger fix at pint room with Maggie, Fi, and lucy.
Crooked Stave Hop Savant - Citra & Lagunitas IPA.
7 AM
Cycling-Road 1:44:00 [3] 30.3 mi (17.5 mph) +1962ft
easy cruise around chatfield & KC. then to rocky's for burritos. ok legs. ready for the weekend.
Thursday Jun 25, 2015 #
Note
slept:8.0
big sleep. stoked. up 2x with Fi but right back to bed.
7 AM
Running 1:31:00 [3] 11.1 mi (8:12 / mi) +1992ft 7:00 / mi
shoes: Hoka Challenger #2 (Grn)
such a killer run! ran the "private" trails out behind Ken Caryl. some of the best trails i've been since being here. I'll definitely be out there more often. so much to explore out there. felt good on this one too.
Wednesday Jun 24, 2015 #
Note
slept:7.5
good sleep... already feeling the strength work from yesterday
6 AM
Cycling-Road 2:06:00 [3] 35.2 mi (16.8 mph) +3412ft
more big gear work on s. deer creek. 3 reps... grinding.
1 - seated - 15:18
2 - standing - 15:04
3 - alt seated/standing - 15:48
good strength work... last climb was rough. legs had nothing the last third.
1 - seated - 15:18
2 - standing - 15:04
3 - alt seated/standing - 15:48
good strength work... last climb was rough. legs had nothing the last third.
2 PM
Running 31:49 [3] 4.3 mi (7:24 / mi) +180ft 7:07 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
easy jog on the hood paths. felt ok... hot!
Tuesday Jun 23, 2015 #
Note
slept:7.0
Fi was a bit restless around 2. I fed her 2-230 then right back to sleep.
lower back tight.
lower back tight.
6 AM
Running 1:18:00 [3] 9.2 mi (8:29 / mi) +1247ft 7:31 / mi
shoes: Hoka Challenger #2 (Grn)
mellow jog with ruby. south valley to deer creek and back. legs felt ok... body/mind a bit tired. so it goes... that's not going to change any time soon. all good.
1 PM
Strength/Core 40:00 [3]
back in the work gym
warm up on bike, band stretching & mobility, stretching ball, dynamic stretching
3x
3 x pull ups
6 x t-push ups
9 x air squats
5 x Barbell Complex - 6 reps of ea exercise #65
squat
good morning
deadlift
bent over row
cleans
push press
- 30 situps on ball between rds
2x
sumo walk
skater hops
foam roller
warm up on bike, band stretching & mobility, stretching ball, dynamic stretching
3x
3 x pull ups
6 x t-push ups
9 x air squats
5 x Barbell Complex - 6 reps of ea exercise #65
squat
good morning
deadlift
bent over row
cleans
push press
- 30 situps on ball between rds
2x
sumo walk
skater hops
foam roller
Monday Jun 22, 2015 #
Note
slept:7.5
going to be a busy week and back in the office for a few days... but my new work sched is pretty rad. in the office M,T,Th and work from home W,F.
6 AM
Cycling-MTB 1:42:00 [3] 22.6 mi (13.3 mph) +1965ft
mellow mtb spin. Ken Caryl, South Valley, and Hildebrand. good legs.
5 PM
Strength/Core 30:00 [3]
garage session with maggie after a long day of work. was going to bag but maggie was motivated.
WU: running around with ruby playing soccer in the backyard
myrtl
Battle ropes
3 x 45" up & down
3-6-9-12-15-12-9-6-3
kbs #35
box jump 24"
- 20 x situps on ball after each round
WU: running around with ruby playing soccer in the backyard
myrtl
Battle ropes
3 x 45" up & down
3-6-9-12-15-12-9-6-3
kbs #35
box jump 24"
- 20 x situps on ball after each round
Sunday Jun 21, 2015 #
Note
slept:8.5
9-5, 530-6.
leg aren't sore from yesterday. lower back is tight though... but that's probably from working in the yard for a couple of hours yesterday afternoon.
leg aren't sore from yesterday. lower back is tight though... but that's probably from working in the yard for a couple of hours yesterday afternoon.
9 AM
Running 1:15:00 [3] 10.2 mi (7:21 / mi) +43ft 7:19 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
mellow morning at home and then we all headed down to the platte river. out and back with Ruby while Maggie and Fiona walked. stoked without how good/quick this run felt after yesterday. definitely adapting to the altitude and running sub 7:30 on the flat is feeling easy again.
solid, awesome week of family time, work, and training. life is good!
solid, awesome week of family time, work, and training. life is good!
Saturday Jun 20, 2015 #
Note
slept:7.0
Pint room with M & F last night. stone enjoy by 7.4 on draft. so good.
7 AM
Running 2:44:00 [3] 18.0 mi (9:07 / mi) +3445ft 7:43 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
Lair of the Bear to Pence Park and up to the peak of independence mtn. checked out some of the offshoot trails at LOB on the way back. some much good.
felt much better at the end of this run than i did last week.
felt much better at the end of this run than i did last week.
C • Sick 1
Friday Jun 19, 2015 #
Note
slept:7.75
most solid sleep i've gotten since Fiona was born. didn't move or wake up.. 915-430. up with Fi @ 430.
6 AM
Cycling-Road 1:52:00 [3] 31.3 mi (16.8 mph) +2103ft
mellow spin around chatfield and KC. original route had to change due to gnarly flooding in chatfield state park. tired legs this morning.
Thursday Jun 18, 2015 #
Note
slept:7.0
in bed early. up with Fi 1-2.
decided to bag trying to race the Power of Four 50k on 7/19. Just too much going on right now and not enough time to get in enough long runs to run like I'd want to. Just going to roll with things and hopefully be race ready for the Steamboat Stinger in August.
decided to bag trying to race the Power of Four 50k on 7/19. Just too much going on right now and not enough time to get in enough long runs to run like I'd want to. Just going to roll with things and hopefully be race ready for the Steamboat Stinger in August.
7 AM
Running 1:25:00 [3] 10.2 mi (8:20 / mi) +1910ft 7:05 / mi
Plymouth mtn loop at Deer Creek. Solid effort and never forcing. a bit of later start due to watching Fiona while Maggie slept. fitness is on the up and up even with the lack of solid sleep.
Wednesday Jun 17, 2015 #
Note
slept:7.5
really good sleep... best i've gotten so far. 9-1, 130-5.
6 AM
Cycling-Road 2:05:00 [3] 35.5 mi (17.0 mph) +3409ft
good legs this morning. headed out to Deer Creek for some climbing. Twice up the deer creek climb from high grade. Big Ring. #1 seated, #2 standing. each climb took just over 14 minutes. solid. Will do 3 next week.
4 PM
Strength/Core 40:00 [3]
garage sesh with maggie.
dynamic WU
3x
10 x squats
10 x TRX row
20 x sit ups on ball
2 x rope circuit - 30" ea
alt up and down
side to side
squat thrust/slam
5x
10e x single arm kbs #20
2e x TGU #20
10" draw in plank
3x
20 x 20" step ups #20
20 x sit ups on ball
agility - running around playing soccer in the backyard with ruby
dynamic WU
3x
10 x squats
10 x TRX row
20 x sit ups on ball
2 x rope circuit - 30" ea
alt up and down
side to side
squat thrust/slam
5x
10e x single arm kbs #20
2e x TGU #20
10" draw in plank
3x
20 x 20" step ups #20
20 x sit ups on ball
agility - running around playing soccer in the backyard with ruby
Tuesday Jun 16, 2015 #
Note
slept:6.5
passed out on couch last night.
7 AM
Running 1:15:00 [3] 9.5 mi (7:54 / mi) +1310ft 6:59 / mi
shoes: Hoka Challenger #2 (Grn)
south valley and ken caryl with ruby. feeling better all the time. think i'm pretty acclimated to the altitude now. runs keep getting a bit quicker.
Monday Jun 15, 2015 #
Note
slept:7.0
930-1, 130-5.
up feeding F 1-130.
back to work (from home) this week and attempting to get back on schedule. should be interesting.
up feeding F 1-130.
back to work (from home) this week and attempting to get back on schedule. should be interesting.
6 AM
Cycling-MTB 1:45:00 [3] 24.0 mi (13.7 mph) +1965ft
mellow mtb spin. loops at hildebrand and south valley. felt great. killer morning.
4 PM
Strength/Core 40:00 [3]
warmed up running around with ruby in the backyard playing soccer.
garage session with maggie while Fiona snoozed. i have her a mellow prehab workout. she's going to come back bulletproof. Leadville 100 2016!
lunge matrix & myrtl
2x
5e x single leg goblet squat #20
5e x single led DL #20
5e x single arm kbs #20
3 x 30" battle ropes (alt up & down)
9-15-21-15-9
kbs #35
box jump 24" shinburger on second set of 15.. sweet.
- 30 sit ups on ball between rounds
stretching.
garage session with maggie while Fiona snoozed. i have her a mellow prehab workout. she's going to come back bulletproof. Leadville 100 2016!
lunge matrix & myrtl
2x
5e x single leg goblet squat #20
5e x single led DL #20
5e x single arm kbs #20
3 x 30" battle ropes (alt up & down)
9-15-21-15-9
kbs #35
box jump 24" shinburger on second set of 15.. sweet.
- 30 sit ups on ball between rounds
stretching.
C • Gear 2
Sunday Jun 14, 2015 #
Note
slept:8.0
great night of sleep. fiona is becoming a sleeping champ... i'm sure that will change in a couple of days.
9 AM
Running 1:01:00 [3] 7.6 mi (8:02 / mi) +576ft 7:29 / mi
shoes: Hoka Challenger #2 (Grn)
mellow miles with pup at hildebrand ranch. ruby was kind of tired today... big week for her... and lack of sleep! big week of running for me... easiest to pull off and most bang for buck. feeling good!
Saturday Jun 13, 2015 #
Note
more good sleep... in shock.
1030-1230,1-4,415-7... and maggie and fiona are still sleeping!
1030-1230,1-4,415-7... and maggie and fiona are still sleeping!
8 AM
Running 2:42:00 [3] 19.1 mi (8:29 / mi) +2974ft 7:24 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
solid long run out at south valley and deer creek. longest run i have done since mid feb. properly suffered the last 30 minutes but all good. probably needed to eat more. not in good enough shape to run this long on minimal calories before and during.
Friday Jun 12, 2015 #
Note
slept:7.5
wow... i feel like a new person. Fiona slept (an so did maggie and I) 10-11,1130-330,400-630.
last day having my parents in town. they leave tomorrow early am... then we are on on our own!
last day having my parents in town. they leave tomorrow early am... then we are on on our own!
1 PM
Running 1:01:00 [3] 8.4 mi (7:16 / mi) +35ft 7:14 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
mellow morning hanging out around the house waiting for the rain to stop. Maggie, Fiona, Ruby, and I hit the river under blazing sunny skies. awesome. out and back while M & F walked. feeling great.
Thursday Jun 11, 2015 #
Note
slept:7.0 weight:150lbs
i think i got 7 hours of sleep... in bed early but didn't fall asleep until fiona wanted to party. up quite a few times. fed her at midnight (pumped milk) and she went back to sleep. feeling the lack of sleep for sure... but maggie is feeling it more... because she is definitely getting less sleep than me.
8 AM
Cycling-Road 1:55:00 [3] 34.1 mi (17.8 mph) +3012ft
first ride in a week and had good legs. a bit tired for sure but great to get out. Pr'd the deer creek canyon climb. i think being a dad gives you a few extra watts.... or i was just hammering to get back home...
Wednesday Jun 10, 2015 #
Note
slept:6.5
two solid chunks of sleep. 1230-330, 330-630. tired for sure. need to get better at napping while i can.
dinner at the pint room with my parents. great beer and burgers. fiona slept the whole time.
dinner at the pint room with my parents. great beer and burgers. fiona slept the whole time.
7 AM
Running 1:06:00 [3] 8.1 mi (8:09 / mi) +1086ft 7:14 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
on it earlier today... rallying thought the fatigue but feeling ok. felt pretty good on the this run. out and back with ruby south valley to deer creek. killer, cooler morning.
Tuesday Jun 9, 2015 #
Note
slept:6.0
better sleep. In bed 830-730. Fiona still up every couple of hours and did what I could to let Maggie get some solid sleep. The little one is hungry!!! Tired today but nothing I can't handle.
9 AM
Running 58:00 [3] 7.9 mi (7:21 / mi) +38ft 7:18 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
wolfpack outing down to the platte river. I did an out and back with ruby while Maggie and Fiona walked. so awesome. felt great. quickest ~hour run i've had since moving here... maybe it's my newfound dad strength!
Monday Jun 8, 2015 #
Note
slept:5.0
home a little after 1pm yesterday.my parent and maggies mom are here. Fun hanging out and awesome dinner. Fiona was mellow and then partied all night. 5hrs is a guess. Longest stretch of sleep was 90 min. 6am-730. Rough... But awesome.
3 PM
Running 37:00 [3] 4.7 mi (7:52 / mi) +585ft 7:03 / mi
shoes: Hoka Challenger #2 (Grn)
good to get out. almost bagged it. tired and just wanted to hang out but maggie encouraged me to get out. quick loop out at south valley. hot and sweaty. felt ok... couldn't wait to get back home.
Sunday Jun 7, 2015 #
Note
slept:7.0 (rest day)
we went to sleep early and we both got pretty good sleep.. Fiona has been eating and sleeping like a champ... But I'm sure that won't last long. Can't wait to get home today!
Saturday Jun 6, 2015 #
Note
slept:6.0 (rest day)
some decent sleep. on and off. fiona actually slept pretty well and maggie is already a supermom!
Friday Jun 5, 2015 #
Note
slept:3.0 (rest day)
maggie woke me up at 1030 and it was go time. only got an hour of sleep. in hospital and checked in just before midnight.
long day of labor for maggie. she's a champ. Fiona was born at 10:20 PM. So AWESOME! Never been so stoked.
long day of labor for maggie. she's a champ. Fiona was born at 10:20 PM. So AWESOME! Never been so stoked.
Thursday Jun 4, 2015 #
Note
slept:8.0 weight:150.8lbs
more super deep sleep... banking it. still on baby watch.
kinda sore from yesterday's run. over 2k of steep descending. leg hardening.
almost back to sub 150. Haven't really been lifting with any consistency due to working from home but I'm feeling good. once this is a good break from lifting after being really consistent since the beginning of last summer. think i am going to take a bit of different approach when i get back at it. just need to get some kb's, box, battle ropes for the garage.
kinda sore from yesterday's run. over 2k of steep descending. leg hardening.
almost back to sub 150. Haven't really been lifting with any consistency due to working from home but I'm feeling good. once this is a good break from lifting after being really consistent since the beginning of last summer. think i am going to take a bit of different approach when i get back at it. just need to get some kb's, box, battle ropes for the garage.
6 AM
Cycling-MTB 2:18:00 [3] 27.3 mi (11.9 mph) +2730ft
fun morning ride. tired legs to start and took a bit to get in a groove. fatigue accumulating and ready for some easier days but those will come... I hope... with the birth of the fifinator. just going to keep at it.... plus it's beautiful out there. impossible not to want to be out there all day.
Wednesday Jun 3, 2015 #
Note
slept:8.5
great sleep. still no baby. doc appt today to get status.
7 AM
Running 1:35:00 [3] 10.85 mi (8:45 / mi) +2230ft 7:20 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
morning jog at deer creek. slow grind getting going but felt better as run progressed. I think I am getting fit and acclimated enough to go after some of the CR's out there. good goals to chase.
Tuesday Jun 2, 2015 #
Note
slept:8.5
today is the due date. c'mon!
working from home until she arrives.
working from home until she arrives.
7 AM
Cycling-Road 2:08:00 [3] 37.2 mi (17.4 mph) +2353ft
solid morning ride. rolled out and then bolted back home after getting a call that wireless was down in our GA office. quickly fixed and headed back out. explored more of the roads out at ken caryl. good legs and warm temps.
3 PM
Running 38:30 [3] 4.8 mi (8:01 / mi)
shoes: Hoka Clifton #3 (Blu/Yel)
hot lap at south valley while maggie and he mom walked... trying to get this baby out!!!
super fun loop. legs felt great.
super fun loop. legs felt great.
Monday Jun 1, 2015 #
Note
slept:8.0
good sleep... we thought last night was going to be the night. false alarm.
7 AM
Running 1:03:00 [3] 7.5 mi (8:24 / mi) +871ft 7:34 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
easy jog with ruby at south valley. super warm this morning. just cruising.