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Training Log Archive: Grandpa Jameson

In the 30 days ending Sep 30, 2015:

	activity	#	time	miles		km		+ft
	Running	26	37:53:05	263.8	(8:37)	424.54	(5:21)	32700
	Strength/Core	10	8:45:00					2000
	Cycling-Road	3	5:04:00	83.7	(16.5/h)	134.7	(26.6/h)	4724
	Cycling-Trainer	1	1:00:00	18.0	(18.0/h)	28.97	(29.0/h)
	Total	38	52:42:05	365.5		588.21		39424
averages - sleep:8.4 weight:114.1lbs

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Wednesday Sep 30, 2015 #

Note
slept:8.25 weight:151lbs

better night of sleep after a night of work.

11 AM

Running 1:27:00 [3] 10.1 mi (8:37 / mi) +1752ft 7:24 / mi
shoes: Hoka Clifton #3 (Blu/Yel)

lunch time cruise at deer creek. felt good, never pushing. faster than last time i ran this loop... progress.

Tuesday Sep 29, 2015 #

Note
slept:7.5

rough night.... fi was up a bunch. slept in and woke up to big outage at work... straight in enginerd mode.

10 AM

Running 1:25:00 [3] 10.8 mi (7:52 / mi) +1879ft 6:45 / mi
shoes: Hoka Clifton #3 (Blu/Yel)

this was a solid run. tempo effort up the manor house climb and got the CR. kind of shocked. the guy that has it is a fast dude. running on the up!

manor house tempo:
20:43
2.1 miles
1216 ft of climbing - 11%

goal will be to sub 20 soon.

4 PM

Strength/Core (Peak Bagger) 1:00:00 [3]

sesson 14... another gnarly one.

Warm up:
5 min Step up @ 25#, moderate pace

Training:
(1) 4 Rounds
8 min Stepups, Threshold Pace
4 min Stepups, Easy Pace

(2) 2 Rounds
10x Ankles to Bar
60 Sec Front Bridge
5x Kneeling Slasher to Halo with dumbbell #26 kb
10x 1-Leg Glute Bridge

Monday Sep 28, 2015 #

Note
slept:8.5

good sleep and up early with Fi. gnar week of work on tap.

9 AM

Strength/Core 45:00 [3]

late start... just got rolling on work.

Warm up: myrtl
20 x kbs #20

70x TGU @ #20 kb

Training:
(1) 7 Rounds
10x TRX Pull ups
10x kbs #35
20x Situps

(2) 4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ @26 kb
50x slow flutter kicks
25x Glute Leg Lift

Sunday Sep 27, 2015 #

Note
slept:8.5

crashed early.. fi up a couple of times.

feeling good after yesterday's run.

8 AM

Running 1:12:00 [3] 9.3 mi (7:45 / mi) +215ft 7:35 / mi
shoes: Hoka Conquest

easy jog on the river with the family. felt good. ending to another solid week.

Saturday Sep 26, 2015 #

Note
weight:8.5lbs

good sleep. fi up for a bit a 3.

first night in new bed. awesome. king size. extra firm.

8 AM

Running 3:06:00 [3] 21.3 mi (8:44 / mi) +3779ft 7:29 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)

south valley and deer creek long run. felt solid beginning to end. never pushed... all steady.

Friday Sep 25, 2015 #

Note
slept:8.0

up with Fi for a bit around 4... party time.

12 PM

Running 1:12:00 [3] 10.1 mi (7:08 / mi) +506ft 6:48 / mi
shoes: Hoka Clifton #4 (Grey)

lunch time cruiser. down to the river and back. warm and dry... needed water.

Thursday Sep 24, 2015 #

Note
slept:9.0 weight:150lbs

good, broken sleep. love that Fi is sleeping in!

lower back tight. mattress shopping today.... bed has become way too soft.

10 AM

Cycling-Road 1:24:00 [3] 24.7 mi (17.6 mph) +1335ft

mellow spin out to deer creek and back. such a killer morning. fall is definitely coming. leg felt good.

4 PM

Strength/Core (Peak Bagger) 45:00 [3]
shoes: Nike Zoom Elite 6

Session 12

Warm up:
3 Rounds
5x Walking Lunge holding dumbbells #20
10x Push ups
20x Sit ups
Hip Flexor + Instep Stretch

Training:
(1) 3 Rounds
Full Leg Blaster
30 Seconds Rest

Then immediately ....
(2) 4 Rounds
Mini Leg Blaster
30 Seconds Rest

(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl

(4) 5 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest

myrtl

Wednesday Sep 23, 2015 #

Note
slept:9.5

big sleep on weekday... awesome. legs are dead from yesterday.

11 AM

Running 1:27:00 [3] 10.4 mi (8:22 / mi) +2098ft 7:01 / mi
shoes: Hoka Clifton #3 (Blu/Yel)

KC climbing. finally had time to do the whole climb. felt ok at the start but definitely tired from the past 4 days... but felt really good on the way back.

Tuesday Sep 22, 2015 #

Note
slept:8.0

another solid night of 8+ for Fi.... i'm sure this will change soon... but loving the sleep.

6 AM

Running 1:10:00 [3] 9.1 mi (7:42 / mi) +850ft 7:04 / mi
shoes: Hoka Clifton #3 (Blu/Yel)

easy warm up and and then 10 x short hill at south valley. nothing crazy. just pushing a little. all between 1:20-30. Going to slowly add in a bit of work each week getting ready for TNF.

4 PM

Strength/Core (Peak Bagger) 1:00:00 [3] +2000ft
shoes: Hoka Clifton #4 (Grey)

Session #11

SESSION 11

Obj: Uphill Hiking Ability, Stamina, (105 min)

Training:
(1) 600x Step ups @ 25#, Moderate Pace
(2) Run 1.5 miles, Threshold Pace
(3) 400x Step ups @ 25#, Moderate Pace
(4) Run 1.5 miles, Threshold Pace
(5) 200x Step ups @ 25#, Moderate Pace
(6) Run 1 mile, Threshold Pace

cut second round to 400 step instead of 600. didn't want to go past 6pm. still kicked my ass.

1200 step ups

Running (Peak Bagger) 28:35 [3] 4.0 mi (7:09 / mi) +285ft 6:42 / mi
shoes: Hoka Clifton #4 (Grey)

running portion of peak bagger... ran with the pup for first two 1.5 mile runs.

Monday Sep 21, 2015 #

Note
slept:9.0

another big night of sleep. fly home this afternoon.

solid recovery week. feeling good... and motivated to get home and go ape shit in the next block!

9 AM

Running 47:00 [3] 6.3 mi (7:28 / mi) +256ft 7:11 / mi
shoes: Hoka Clifton #4 (Grey)

onw more lap around the park.

Sunday Sep 20, 2015 #

9 AM

Running 1:01:00 [3] 8.1 mi (7:32 / mi) +400ft 7:12 / mi
slept:9.0 shoes: Hoka Clifton #4 (Grey)

another easy cruise at FP. Felt ok... Too many chicken wings watching the ND game yesterday.

Saturday Sep 19, 2015 #

Note
slept:10.0

huge sleep.. for the whole family.

good times yesterday. STL Zoo with the fam. Dinner at the house we are staying in... which is killer... and even some really good midwest IPAs.

9 AM

Running 1:16:00 [3] 10.1 mi (7:31 / mi) +544ft 7:10 / mi
shoes: Hoka Clifton #4 (Grey)

killer run in forest park with maggie and feel. cool temps and A LOT of oxygen!! just jogging and hitting 730's. legs felt great. sweet.

Friday Sep 18, 2015 #

Note
slept:5.5 (rest day)

545am flight to STL... up at 230. Made it to the gate just in time!

Thursday Sep 17, 2015 #

Note
slept:8.5

good sleep.. but still pretty tired. ready for 4 days off even if it's in STL.

C • STL 1

7 AM

Running 1:04:00 [3] 7.8 mi (8:12 / mi) +863ft 7:26 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)

mellow jog with ruby at SV. felt ok.

3 PM

Strength/Core (Peak Bagger) 45:00 [3]
shoes: Nike Pegasus 31 (Blue)

running around with ruby & myrtl

Warm up:

3 Rounds
5x Burpees
10x Air Squats
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch

Training:
(1) 2 Rounds
Full Leg Blaster
30 Seconds Rest

Then immediately ....

(2) 6 Rounds
Mini Leg Blaster
30 Seconds Rest

(3) 4 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position

Wednesday Sep 16, 2015 #

Note
slept:8.5

good, broken sleep. fi up once around 3:30.

7 AM

Running 1:04:00 [3] 8.2 mi (7:48 / mi) +187ft 7:38 / mi
shoes: Hoka Clifton #4 (Grey)

family jog on the rive. nice and easy. tired legs.

Tuesday Sep 15, 2015 #

Note
slept:8.5

super lazy, awesome day yesterday. took day off work and didn't do anything. went downtown for coffee with maggie and fi, napped, and ate a lot. needed that. feel great this morning.

7 AM

Running 1:00:00 [3] 7.8 mi (7:42 / mi) +843ft 6:59 / mi
shoes: Hoka Clifton #3 (Blu/Yel)

cruise at south valley. felt really good. stoked at how i am bouncing back from last week.

4 PM

Strength/Core 1:00:00 [3]

Warm up:
5 min Stepup @ 25#, moderate pace

Training:
(1) 4 Rounds
6 min Stepups, Threshold Pace
3 min Stepups, Easy Pace

(2) 3 Rounds
10x Ankles to Bar
60 Sec Front Bridge
5x Kneeling Slasher to Halo with dumbbell #26 kb
10x 1-Leg Glute Bridge

Monday Sep 14, 2015 #

Note
slept:8.5 (rest day)

good sleep.

stoked on last weeks training. 72.3 running miles and right into a recovery week and a trip to STL Fri-Mon. been actually following a plan... it feels good.

C • STL 4

Sunday Sep 13, 2015 #

Note
slept:8.5

don't feel too bad from yesterday. i was pretty tired yesterday but not sore. didn't run enough to get sore....

Fi's first night in crib. up a few times.

C • Crib life 1

9 AM

Running 1:07:00 [3] 8.4 mi (7:59 / mi) +239ft 7:46 / mi
shoes: Hoka Stinson Lite

easy jog on the river with the maggie, fi, and rubes. good times and my legs didn't feel like absolute crap. solid week.

Saturday Sep 12, 2015 #

Event: Devil on the Divide 50k

Note
slept:7.0

up early to head out to race. just gonna cruise it and try not to smash myself.

pizza and beers at a new pizza spot 5 minutes from home. so good.. and great colo and socal beer selection. grapefruit sculpin... so good. maybe my favorite beer right now.

7 AM

Running 6:27:00 [3] 29.0 mi (13:21 / mi) +6159ft 11:07 / mi
shoes: Hoka Challenger #3 (Grn

wow.... what a shitshow. super tough day for me. when out to run this race for a long training day and got it... but it totally kicked my ass. totally underestimated how tough the course would be and how tired my legs were.

started just above 10k and the first 6 miles take straight up to 13,200. that part was killer and i felt ok. started mellow. no choice with the altitude and bad legs. the first 14 miles were pretty sick and i got to the 14 mile aid station in 5th without pushing.

i felt ok but not great. just tried to keep eating and drinking. miles 14-23 were just fucking ridiculous. super steep and unrunnable climbs, a lot of off trail miles on over grown grass and rocks. combined with tired legs i barely ran any of it up or down. i would jog for a tenth of a mile and then have to hike/walk. got lost twice. luckily there was a group of guys behind me to show me the way.

finally got to the mile 24 aid station and it was rocky jeep road to the finish. took my 3rd digger 2 miles from the finish. straight into a bed of rocks. sweet. laughed my way to the finish line. i think i was around the top 10... not really sure.

95% of the race was above 10k and that definitely took it's toll. hopefully today's suffering will make "racing" the north face 50 in december...on the beach... a bit easier.

got my long training day.... goal was to run so i could run on sunday.... not smashe myself.

C • Real Colorado trail running! 5

Friday Sep 11, 2015 #

Note
slept:8.5

woke up at 330 when Fi woke up to a complete power outage. so dark and quiet. slept until 630.

legs felt like junk waking up... all the TGU's?

12 PM

Running 55:30 [3] 8.0 mi (6:56 / mi) +350ft 6:40 / mi
shoes: Hoka Clifton #4 (Grey)

quick lunch run from home down to the river and then along the single track next the river. killer trail. felt good.

Thursday Sep 10, 2015 #

Note
slept:8.0

up early with Fi. she's got a bit of cold so hasn't slept awesome or late the last couple of days... she's still happy and stoked all the time though.

10 AM

Cycling-Road 1:21:00 [3] 24.4 mi (18.1 mph) +823ft

worked 5am-10am and then got out the door. tired legs so kept it flat. chatfield state park out and back. perfect weather.

4 PM

Strength/Core (Peak Bagger) 45:00 [3]

SESSION 8

Obj: Core Strength/Stamina, Upper Body Strength

(60 min)
Warm up:
60x TGU @ #20 kb

Training:
(1) 6 Rounds
10x TRX Pull ups
10x Push ups
20x Situps

(2) 4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ #26 kb
50x flutter kicks
25x Glute Leg Lift

Wednesday Sep 9, 2015 #

Note
slept:8.0

much darker and much cooler in the mornings now. love it but kinda hard to get out really early to run. good thing i don't have an office i have to go into!

6 AM

Strength/Core (Peak Bagger) 1:00:00 [3]

Session #7

Warm up: 10 min uphill walk on treadmill

3 Rounds
5x Walking Lunge holding dumbbells 2 x #20 kb's
10x Push ups
20x Sit ups
Hip Flexor + Instep Stretch

Training:
(1) 2 Rounds
Full Leg Blaster
30 Seconds Rest

Then immediately ....

(2) 6 Rounds
Mini Leg Blaster
30 Seconds Rest

(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl

(4) 4 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest

11 AM

Running 1:28:00 [3] 10.1 mi (8:43 / mi) +1739ft 7:29 / mi
shoes: Hoka Challenger #3 (Grn

weekly dose of deer creek. ran the red mesa and plymouth mtn loops. kind of tired legs, as expected, but still felt strong on the climbs and quick on the descents.

Tuesday Sep 8, 2015 #

Note
slept:8.0

3 days away from work was great.... back to the grind today. body and mind feeling good.

7 AM

Running 1:22:00 [3] 10.2 mi (8:02 / mi) +1030ft 7:20 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)

KC/SV cruise with ruby. really happy with how the legs felt after the peak bagger workout yesterday. much cooler this morning... ruby was stoked!

Monday Sep 7, 2015 #

Note
slept:9.0

super fun BBQ at our place yesterday. Good beers, people, and food.

Fi is still sleeping at 730am. been asleep since just before 10 last night and has been sound asleep. So good!!

9 AM

Running (Peak Bagger) 20:00 [3] 2.2 mi (9:05 / mi) +233ft 8:16 / mi
shoes: Nike Pegasus 31 (Blue)

1 mile warm up.

4 x 400 @ 6:40 pace & 2% incline

walking cooldown to the 20'

Strength/Core (Peak Bagger) 1:00:00 [3]
shoes: Nike Pegasus 31 (Blue)

Session #6

Training:
(1) 4 Rounds
300x Step ups @ 25#, Moderate Pace
Run 400m, Threshold Pace

gnarly. each round of step us took ~15 minutes. AN HOUR OF STEP UPS!

4 PM

Running 37:00 [3] 4.4 mi (8:25 / mi) +545ft 7:32 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)

killer afternoon jog with maggie and ruby. columbine trail. just having fun.

Sunday Sep 6, 2015 #

Note
slept:9.0

another great night of sleep. Fi slept 9-615. unreal. hope she keeps this up but not counting on it.

party time today!

8 AM

Running 1:04:00 [3] 8.6 mi (7:27 / mi) +199ft 7:17 / mi
shoes: Hoka Clifton #4 (Grey)

mellow cruise on the platte river with maggie and rubes thile maggie's mom walked with fi. killer morning.

run fitness is coming on strong for sure. sub 7:30 pace at altitude that felt super easy.

Saturday Sep 5, 2015 #

Note
slept:9.0

Fi is still sleeping.... 830 to 6+ awesome!

breckenridge brewery (the farmhouse) for dinner. always awesome.

8 AM

Cycling-Road 2:19:00 [3] 34.6 mi (14.9 mph) +2566ft

first time both maggie and I have been away from Fi since she was born. maggie's mom is in town and more than happy to babysit! so rad to get out with her. miss it for sure. she killed today and it's the first time she's ridden outside in at least 11 months. the trainer sessions work! would be unreal how strong she would be if she rode a lot.

out and back on the deer creek climg.

Friday Sep 4, 2015 #

Note
slept:8.5

solid sleep and up just before 6 with Fi. Knocking out long run today to free up the weekend.

8 AM

Running 2:57:00 [3] 20.5 mi (8:38 / mi) +3068ft 7:34 / mi
shoes: Hoka Challenger #3 (Grn

solid long run on tired legs. red mesa loop at deer creek starting from 470. one gear today and was shocked at the overall pace when i was done. ready for a mellow weekend.

82 miles i the past 7 days!

Thursday Sep 3, 2015 #

Note
slept:7.5 weight:146.8lbs

up late working until 930.... tired.

kinda shocked at the weight. Figured i was a bout 150. would like to be between 140-45 for TNF50... but as always... not going to stress about it.

10 AM

Running 1:17:00 [3] 9.5 mi (8:06 / mi) +1725ft 6:55 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)

solid run at green mountain (lakewood). a bit creaky started out but then felt good. ambit died at 6.5 miles. lame. i sweat it at 75% when i started.

C • GM 2

2 PM

Strength/Core (Peak Bagger) 45:00 [3]

myrtl

Session #5

Warm up:

3 Rounds

5x Burpees

10x Air Squats

15x Sit ups

Hip Flexor + Instep Stretch

Training:

(1) 10 Rounds

Mini Leg Blaster

30 Seconds Rest

(2) 3 Rounds

20 second rapid calve raise

10 second hold in up position

20 second rapid calve raise

10 second hold in up position

30 second rest

Wednesday Sep 2, 2015 #

Note
slept:8.0

work has been kicking my ass... super long days and nights. woke up at 5 this morning and right into troubleshooting a cutover gone bad on the east coast... when it rains it pours!

body feels good though...

11 AM

Running 1:24:00 [3] 10.0 mi (8:24 / mi) +1931ft 7:06 / mi
shoes: Hoka Challenger #3 (Grn

not a great run... just in a rush with some much going on at work. woke up this morning at 5 and had to get on con call to troubleshoot an outage... and haven't stopped but to run.

i was a bit rushed on this one and it was hot. out and back up the climb into KC. Solid pace but just not feeling it... side stitch on the way down. rallied and finished strong.

Tuesday Sep 1, 2015 #

Note
slept:8.5

crashed last night. body feels good. work is going to continue to crush me for the next month.

6 AM

Running 1:15:00 [3] 9.5 mi (7:54 / mi) +1026ft 7:10 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)

morning miles with the pup. nice and cool. just cruising. good legs. garmin shit the bed 2 miles in so witched to phone.

5 PM

Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)

another solid trainer sesh with maggie. gonna try to stay motivated to keep knocking these out over the next few months... and through the winter.

10 min wu
3x
5 min big gear - alt standing/seated every minute
2 min easy
2 min hard
2 min easy

10 x 30" hard, 30" easy

cooldown to an hour

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