Training Log Archive: Grandpa JamesonIn the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
Note
slept:8.0
good sleep and finally and empty house. time to get back on track with good eating and drinking. kind of gotten away from it since shin acted up and i knew TNF was not going to happen.
working on plan for next year... not sure what i want to do. a lot hinges on whether i can toe the line at sob 100k in shape enough to race. right now i'd say there's a 50/50 shot of that.
lower leg feels good. another easy jog today.
working on plan for next year... not sure what i want to do. a lot hinges on whether i can toe the line at sob 100k in shape enough to race. right now i'd say there's a 50/50 shot of that.
lower leg feels good. another easy jog today.
8 AM
Running 30:00 [3] 3.75 mi (8:00 / mi)
shoes: Nike Pegasus 31 (Blue)
easy jog on the treadmill to test lower leg. no pain. tightness in upper calf... a weird spot. we'll see how it feels for the rest of the day and tomorrow. not going to do anything to prolong this.
10' @ 7
10' @ 7.5
10' @ 8
10' @ 7
10' @ 7.5
10' @ 8
Strength/Core 30:00 [3]
core sesh after jog
5 rounds with stability ball
20 x windshield wipers
20 x ball to overhead
20 x hip thrusts
4 x leg raise matrix
20 x back ext
20 x plank knee raises
20 x sit ups
5 rounds with stability ball
20 x windshield wipers
20 x ball to overhead
20 x hip thrusts
4 x leg raise matrix
20 x back ext
20 x plank knee raises
20 x sit ups
4 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
mellow trainer session while fi slept. watched you tube vids.
10' easy
10 x 30" tempo spin up/30" easy
10 x 1' big gear/1' easy
10 x 30" tempo spin up/30" easy
10' easy
10' easy
10 x 30" tempo spin up/30" easy
10 x 1' big gear/1' easy
10 x 30" tempo spin up/30" easy
10' easy
Sunday Nov 29, 2015 #
Note
slept:8.0
pretty good sleep after a rough start.
no issues with lower leg after 10 min jog yesterday. hopeful.
no issues with lower leg after 10 min jog yesterday. hopeful.
10 AM
Strength/Core 40:00 [3]
maggie and i headed down to the river and did an hour walk with ruby and then came home and knocked out a quick strength sesh.
5x
full leg blaster
10 x push ups
10 x TRX pull ups
10e x eccentric calf raises
30 x sit ups on ball
mobility, stretching, & foam rolling
5x
full leg blaster
10 x push ups
10 x TRX pull ups
10e x eccentric calf raises
30 x sit ups on ball
mobility, stretching, & foam rolling
Saturday Nov 28, 2015 #
Note
slept:8.0
Fi in rare form 4-6am.
8 AM
Cycling-Trainer 1:30:00 [3] 24.0 mi (16.0 mph)
maggie's gnar workout....
15 min wu
2' hard
4' big gear
6' tempo
8' alt bg and tempo ever 2'
10' big gear with 30" attacks ever 2'
8' alt bg and tempo ever 2'
6' tempo
4' big gear
2' hard
- 2' recovery between each interval.
solid one.
15 min wu
2' hard
4' big gear
6' tempo
8' alt bg and tempo ever 2'
10' big gear with 30" attacks ever 2'
8' alt bg and tempo ever 2'
6' tempo
4' big gear
2' hard
- 2' recovery between each interval.
solid one.
10 AM
Running 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Nike Pegasus 31 (Blue)
easy jog and treadmill after trainer... no lower leg sensations. hopefully that's a good sign.
Friday Nov 27, 2015 #
Note
slept:9.5
killer first thanksgiving with the fam! loving life!
awesome walk to drop off ruby at school. snow covered roads and 12 degrees!
awesome walk to drop off ruby at school. snow covered roads and 12 degrees!
9 AM
Cycling-Trainer 1:10:00 [3] 17.0 mi (14.6 mph)
another trainer session with maggie... definitely start to feel good on the bike.
15 min wu
10 x 15" hard, 45" ez
5 min ez
10 x 30" hard, 30" ez
5 min ez
10 x X45" hard, 1:15 ez
5 min ez
15 min wu
10 x 15" hard, 45" ez
5 min ez
10 x 30" hard, 30" ez
5 min ez
10 x X45" hard, 1:15 ez
5 min ez
Thursday Nov 26, 2015 #
Note
slept:9.0
big sleep... only up once with Fi.
happy thanksgiving.
happy thanksgiving.
8 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
trainer sesh with maggie while snow was falling outside.. awesome.
20 min wu
4 x 6' as 3' min BG, 2' tempo, 1' BG
2 min recoveries
cool down to and hour
20 min wu
4 x 6' as 3' min BG, 2' tempo, 1' BG
2 min recoveries
cool down to and hour
9 AM
Strength/Core 45:00 [3]
right off the bike
5x
20 x double rope slams
5e x TGU #20
10e x singe arm kbs #20
10 x thruster 2 x #20 kb
10 x SDHP #35
5e x step down & reach matrix
1 min calf raises
5x
20 x double rope slams
5e x TGU #20
10e x singe arm kbs #20
10 x thruster 2 x #20 kb
10 x SDHP #35
5e x step down & reach matrix
1 min calf raises
Wednesday Nov 25, 2015 #
Note
slept:8.0
Fi-Monster in full affect last night. broken sleep.
body feels good. lower leg a little weird again. step ups?
body feels good. lower leg a little weird again. step ups?
8 AM
Strength/Core 45:00 [3]
core sesh with maggie
did the Strength running Standard core routine:
http://strengthrunning.com/2012/01/the-standard-co...
myrtl
5x
1' modified bicycle
1' plank w/ leg raises
1' bridge
30/30 side plank
1' bird dog
1' flutter kicks
good one. will keep this one in the mix.
did the Strength running Standard core routine:
http://strengthrunning.com/2012/01/the-standard-co...
myrtl
5x
1' modified bicycle
1' plank w/ leg raises
1' bridge
30/30 side plank
1' bird dog
1' flutter kicks
good one. will keep this one in the mix.
12 PM
Cycling-Road 1:10:00 [3] 20.0 mi (17.1 mph) +591ft
easy spin on the platte river path. mid 40s when i rolled out and dropped to mid 30s before i got home. cold for sure.
started listening to Spark. good stuff!
started listening to Spark. good stuff!
Tuesday Nov 24, 2015 #
Note
slept:8.5
more good sleep. no work today and a half day tomorrow. ready for a break.
lower leg seems 100%. I can make it hurt. random aches every now and then but can't do anything to make it hurt..
lower leg seems 100%. I can make it hurt. random aches every now and then but can't do anything to make it hurt..
9 AM
Cycling-Road 2:52:00 [3] 50.4 mi (17.6 mph) +3058ft
mid 60's and blazing sunshine... took advantage of it with highs in the 20's and snow on Thurs and Fri.
kept it on the lower roads to avoid the icy roads up high. still a good amount of climbing. legs were tired first half and then came around.
kept it on the lower roads to avoid the icy roads up high. still a good amount of climbing. legs were tired first half and then came around.
4 PM
Strength/Core 50:00 [3]
warm up playing with ruby in the backyard.
5x
45" alternating rope slams
60 x step ups
10 x kbs #35
10 x goblet squat to one leg #35
10 x kb press #20 kb's
10e x single leg DL #26
10e x eccentric calf raises
mobility, stretching, rolling
5x
45" alternating rope slams
60 x step ups
10 x kbs #35
10 x goblet squat to one leg #35
10 x kb press #20 kb's
10e x single leg DL #26
10e x eccentric calf raises
mobility, stretching, rolling
Monday Nov 23, 2015 #
Note
slept:8.0
much better sleep. feeling good.... lower leg still on the mend but can't feel any sensations or make it hurt. may just hold off for another week and hopefully get training for SOB.
7 AM
Strength/Core 45:00 [3]
core/mobility sesh in the garage with Fi.
myrtl
hip openers
5x
2 min plank
10 x squat (hold at bottom) on balance pods
10 x T-push ups
15 x TRX IYTs
10e x kneeling slasher to halo #26
50 x sit ups on ball
20 x russian twist #26
1 min calf raises
band stretching & mobility
myrtl
hip openers
5x
2 min plank
10 x squat (hold at bottom) on balance pods
10 x T-push ups
15 x TRX IYTs
10e x kneeling slasher to halo #26
50 x sit ups on ball
20 x russian twist #26
1 min calf raises
band stretching & mobility
11 AM
Cycling-Road 1:35:00 [3] 29.0 mi (18.3 mph) +1867ft
nice and warm up... easy spin to chatfield state park then 10 x short hill reps on the dam climb. legs felt better as i went.
Sunday Nov 22, 2015 #
Note
slept:8.0 (injured)
a bit of a shitshow with Fi from 2-6.
I think lower leg is getting better...slowly but surely. hard to tell because it never really hurt but it's still "weird". glad i caught this one before it got bad but still fucking frustrating. i just want to run in the snow.
I think lower leg is getting better...slowly but surely. hard to tell because it never really hurt but it's still "weird". glad i caught this one before it got bad but still fucking frustrating. i just want to run in the snow.
11 AM
Cycling-MTB 2:33:00 [3] 34.6 mi (13.6 mph) +1352ft
fun ride. through chatfield state park then and out and back in waterton canyon. plenty of mud, ice, and snow to make it fun.
Saturday Nov 21, 2015 #
Note
slept:9.0
woke up to more snow than i thought we were going to get and the roads are super icy.
great sleep until 3am.. then party time with Fi on and off until 6.
great sleep until 3am.. then party time with Fi on and off until 6.
9 AM
Cycling-Trainer 1:15:00 [3] 20.0 mi (16.0 mph)
killer trainer sesh with maggie after shoveling snow for 30 minutes.
10' Big Gear
2 min ez
3 x 3' tempo, 1' ez
10' Big Gear
2 min ez
3 x 2' tempo, 1' ez
10' Big Gear
2 min ez
3 x 1' tempo, 1' ez
10' Big Gear
2 min ez
3 x 3' tempo, 1' ez
10' Big Gear
2 min ez
3 x 2' tempo, 1' ez
10' Big Gear
2 min ez
3 x 1' tempo, 1' ez
10 AM
Strength/Core 30:00 [3]
straight off the bike
5 rounds
20x rope slams
50x step ups
10x kbs #35
10x kb thruster #20 kb's
10x SDHP #35
10e x eccentric calf raises
5 rounds
20x rope slams
50x step ups
10x kbs #35
10x kb thruster #20 kb's
10x SDHP #35
10e x eccentric calf raises
Friday Nov 20, 2015 #
Note
slept:9.5
huge sleep! Thank you Fi!!
Back into the office today. Ready to get this week over with.
Back into the office today. Ready to get this week over with.
8 AM
Mobility 10:00 [3]
need to commit to this stuff... maybe if i start logging it i will.
couch stretch
hip stretching
foam roller
all while hanging out with Fi on the floor. easy to pull off.
couch stretch
hip stretching
foam roller
all while hanging out with Fi on the floor. easy to pull off.
1 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
thought i was going to be able to ride outside today... but it started to snow.
10 x 2 min hard/easy
watched more brosciencelife. so good.
10 x 2 min hard/easy
watched more brosciencelife. so good.
Thursday Nov 19, 2015 #
Note
slept:8.0
good sleep. a bit restless.
back to breck brewery for dinner with M's dad. their Fresh Hop Pale ale is soooo good.
shin so-so. it's just a bit achey. i don't have a specific point of pain like i've had before. it's like the whole shin/calf area aches. odd.
about 90% i am going to bag TNF50. Goal was to use it as a training day for SOB100k. I'm confident that if I rest my shin/leg some more it will be 100% fine in another week or so. it's almost there. gotta keep my eye on the prize. running 50 miles on a compromise leg would probably knock me out the rest of the year and make SOB100k impossible. we'l see....
back to breck brewery for dinner with M's dad. their Fresh Hop Pale ale is soooo good.
shin so-so. it's just a bit achey. i don't have a specific point of pain like i've had before. it's like the whole shin/calf area aches. odd.
about 90% i am going to bag TNF50. Goal was to use it as a training day for SOB100k. I'm confident that if I rest my shin/leg some more it will be 100% fine in another week or so. it's almost there. gotta keep my eye on the prize. running 50 miles on a compromise leg would probably knock me out the rest of the year and make SOB100k impossible. we'l see....
6 AM
Strength/Core 50:00 [3]
on it early before actually heading into the office for the day.
working on putting together a couple circuits that i want to knock out a couple of times a week leading up to SOB.
WU on bike and stretching
5 rounds
45" ropes
50 step ups
10x kb press 2x20 kb
10x goblet squat to single leg hold #26
10e x single leg kb DL #26
5e x TGU #20
1 min calf raises (20" rapid, 10 hold x 2)
working on putting together a couple circuits that i want to knock out a couple of times a week leading up to SOB.
WU on bike and stretching
5 rounds
45" ropes
50 step ups
10x kb press 2x20 kb
10x goblet squat to single leg hold #26
10e x single leg kb DL #26
5e x TGU #20
1 min calf raises (20" rapid, 10 hold x 2)
12 PM
Cycling-MTB 1:15:00 [3] 20.2 mi (16.2 mph) +581ft
mellow spin on the platte river path on mtb. pretty good. in the low 40s and we super warm. dialing in winter clothing.
Wednesday Nov 18, 2015 #
Note
slept:8.5
another good night of sleep. hopefully over his party at night phase for a a bit.
8 AM
Strength/Core 50:00 [3]
haven't done a session like this in a long time. need to get back on it. good for me.
myrtl
5x
2 min plank
45" flutter kicks
45" superman flutter kicks
20 x windshield wipers w/ ball
20 x leg raises to overhead w/ ball
20 x hip thrusts w/ ball
20 x knee raises w/ ball
20 x back ext w/ ball
20 sit ups w/ ball
5x
2 x lunge matrix
10e x eccentric calf raises
band stretching & mobility
foam roller
myrtl
5x
2 min plank
45" flutter kicks
45" superman flutter kicks
20 x windshield wipers w/ ball
20 x leg raises to overhead w/ ball
20 x hip thrusts w/ ball
20 x knee raises w/ ball
20 x back ext w/ ball
20 sit ups w/ ball
5x
2 x lunge matrix
10e x eccentric calf raises
band stretching & mobility
foam roller
12 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
i was gonna ride outside but it's super windy. not worth it... way worse than the cold.
easy warm up then 5x5" tempo on 3" recovery. just trying to keep the training rolling and not go to flat.
easy warm up then 5x5" tempo on 3" recovery. just trying to keep the training rolling and not go to flat.
4 PM
Running 32:00 [3] 4.2 mi (7:37 / mi) +105ft 7:27 / mi
shoes: Hoka Clifton v2 (GRN)
easy afternoon jog on the river path with maggie and ruby. felt ok... shin was ok. still not there though.
Tuesday Nov 17, 2015 #
Note
slept:9.5
snow day sleep in. much needed huge sleep.
9 AM
Strength/Core 45:00 [3]
right after an hour or so of shoveling snow. killer workout!!
myrtl
5 rounds
30" ropes - alternating
10 x kbs #35
10 x TRX pull ups
10 x push ups
30" double rope slams
20 x russian twists #26 kb
10e x kneeling slasher to halo #26 kb
50 x sit ups on ball
1' min calf raises
20e x eccentric calf raises - 2" hold in down position
myrtl
5 rounds
30" ropes - alternating
10 x kbs #35
10 x TRX pull ups
10 x push ups
30" double rope slams
20 x russian twists #26 kb
10e x kneeling slasher to halo #26 kb
50 x sit ups on ball
1' min calf raises
20e x eccentric calf raises - 2" hold in down position
4 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
mellow trainer spin.
10 min easy
10 min alternating 30 seconds spin up/30 seconds easy
10 min alternating 1 min big gear standing/ 1min easy
10 min alternating 30 seconds spin up/30 seconds easy
10 min alternating 1 min big gear standing/ 1min easy
10 min easy
watched unbreakable.
10 min easy
10 min alternating 30 seconds spin up/30 seconds easy
10 min alternating 1 min big gear standing/ 1min easy
10 min alternating 30 seconds spin up/30 seconds easy
10 min alternating 1 min big gear standing/ 1min easy
10 min easy
watched unbreakable.
Monday Nov 16, 2015 #
Note
slept:8.0 (injured)
hopefully that last big day of work for a bit.... then back to the standard flow.
body and shin feel good today. no plans to run this week. the weekend the earliest unless something major happens.. If I can get back at it next week I'm still racing/running TNF50. It was going to be a training day for SOB100k in Feb so hopefully i can play it safe and toe the line.
body and shin feel good today. no plans to run this week. the weekend the earliest unless something major happens.. If I can get back at it next week I'm still racing/running TNF50. It was going to be a training day for SOB100k in Feb so hopefully i can play it safe and toe the line.
4 PM
Cycling-Trainer 1:15:00 [3] 20.0 mi (16.0 mph)
trainer session with maggie.
10 x 3' w/ 2' recovery alternating tempo and big gear.
felt good. no lower leg sensations.
10 x 3' w/ 2' recovery alternating tempo and big gear.
felt good. no lower leg sensations.
Sunday Nov 15, 2015 #
Note
slept:9.0 (injured)
big night of sleep. needed it.
shin/lower leg sill a bit sore but nothing crazy. in the past there's been a specific spot of pain. not this time... just achey. no running for a bit. just going to hang it up for a week or so and see what happens. glad i got this on early but the timing is still shitty. back to the drawing board.
shin/lower leg sill a bit sore but nothing crazy. in the past there's been a specific spot of pain. not this time... just achey. no running for a bit. just going to hang it up for a week or so and see what happens. glad i got this on early but the timing is still shitty. back to the drawing board.
11 AM
Cycling-Road 2:40:00 [3] 44.2 mi (16.6 mph) +3435ft
as luck would have cody texted me last night about riding today... and a late start. hung out with fi all morning and then down to the river to hang with maggie after she finished running.
rolled to meet cody and kathy at deer creek. killer loop. perfect temps. arm and knee warmers. no vest or jacket but broke out glove for the descents. snow ever where. rad. good legs too... riding would probably be more fun if i had a crew to do it with more often. hoping maggie and i can get out on these routes next spring/summer.
lower leg non-issue.
rolled to meet cody and kathy at deer creek. killer loop. perfect temps. arm and knee warmers. no vest or jacket but broke out glove for the descents. snow ever where. rad. good legs too... riding would probably be more fun if i had a crew to do it with more often. hoping maggie and i can get out on these routes next spring/summer.
lower leg non-issue.
Saturday Nov 14, 2015 #
Note
slept:8.0
broken sleep thanks to our little party animal.
legs are sore... none of the the peak bagger workouts or the running i have been doing have been making me sore. take 4 days off of running... and now i'm really sore!... but lower R leg good to go.
cautious long run today.
legs are sore... none of the the peak bagger workouts or the running i have been doing have been making me sore. take 4 days off of running... and now i'm really sore!... but lower R leg good to go.
cautious long run today.
8 AM
Running 1:27:00 [3] 11.0 mi (7:55 / mi) +1155ft 7:12 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
Plan was go out and run and see how the leg responded. Leg/shin didnt t hurt when running but achey any time I would stop. So I cut it short and headed back to the truck.
The curse of my shins has returned. Nothing to do but not run for a bit and see how it responds. This one came out of nowhere and in the past I would have run on it for another week and really fucked it. It's super mild this time but not right and I don't want to make it worse. Lame.
The curse of my shins has returned. Nothing to do but not run for a bit and see how it responds. This one came out of nowhere and in the past I would have run on it for another week and really fucked it. It's super mild this time but not right and I don't want to make it worse. Lame.
Friday Nov 13, 2015 #
Note
slept:7.5
bagged doing anything yesterday and it was the right call. got home in time to knock something out but decided to just relax and hang out with the girls.
lower leg/shin issue were nonexistent yesterday and again this moring.
lower leg/shin issue were nonexistent yesterday and again this moring.
7 AM
Running 52:00 [3] 7.1 mi (7:19 / mi) +386ft 6:58 / mi
shoes: Hoka Clifton v2 (GRN)
easy hood lap and ruby drop off. felt good... all systems go... not even a hint of a niggle. so weird. glad I jus stopped running and let whatever it was handle itself.
8 AM
Strength/Core (Peak Bagger) 45:00 [3]
session 27
***AM Session (60 min)
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells #20 kb
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 5 Rounds
Full 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
(3) 8 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
***AM Session (60 min)
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells #20 kb
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 5 Rounds
Full 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
(3) 8 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
Thursday Nov 12, 2015 #
Note
slept:8.0 (rest day)
another big day of work. gotta head into the office this morning to turn up and finish the network of our new building out here. Hoping it's not too long of a day.
lower leg feels WAY better today.. .can't even feel anything. another day of rest may be the right call.
lower leg feels WAY better today.. .can't even feel anything. another day of rest may be the right call.
C • yep 2
Wednesday Nov 11, 2015 #
Note
slept:8.5
great sleep.
lower leg still there. lame.
lower leg still there. lame.
8 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer sesh.
10 min easy
5 x 30" spin up/30" easy
2 x 3'-2'-1' alternating big gear & tempos
2 x 6' alternating big gear & tempos
- 2 min recoveries
10 min cooldown
10 min easy
5 x 30" spin up/30" easy
2 x 3'-2'-1' alternating big gear & tempos
2 x 6' alternating big gear & tempos
- 2 min recoveries
10 min cooldown
Tuesday Nov 10, 2015 #
Note
slept:8.5
much better sleep the past few nights. Fi getting back on track.
R lower leg still has a "weird" sensation just kind of achey. no specific spot but with my history i am not taking any chances with lower leg issues. gonna ride today and give it another day. doesn't hurt, just there.
R lower leg still has a "weird" sensation just kind of achey. no specific spot but with my history i am not taking any chances with lower leg issues. gonna ride today and give it another day. doesn't hurt, just there.
11 AM
Cycling-Road 1:26:00 [3] 24.8 mi (17.3 mph) +1473ft
easy spin. deer creek loop. super warm and windy... and we are supposed to get some snow tonight. love it.
4 PM
Strength/Core (Peak Bagger) 45:00 [3]
rearranging some of the peak bagger workouts to take it easy on leg and due to schedule.
session 26 (workout 28)
Warm up:
1 Round1
50x Sandbag Getups @ 40/60#
ride 90"
Training:
(1) 10 Rounds
5x push ups
10x Pull ups
10 x lbs #45
10/15x Push ups
20x Situps
(2) 4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 15/25# dumbbell
45" flutter kicks
25x Glute Leg Lift
session 26 (workout 28)
Warm up:
1 Round1
50x Sandbag Getups @ 40/60#
ride 90"
Training:
(1) 10 Rounds
5x push ups
10x Pull ups
10 x lbs #45
10/15x Push ups
20x Situps
(2) 4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 15/25# dumbbell
45" flutter kicks
25x Glute Leg Lift
Monday Nov 9, 2015 #
Note
slept:8.0 (rest day)
could be a crazy week of work.
R lower leg (calf) kinda sore/weird this morning. need to keep an eye on it. i haven't been doing any mobility/stretching/rolling. need to get on it.
R lower leg (calf) kinda sore/weird this morning. need to keep an eye on it. i haven't been doing any mobility/stretching/rolling. need to get on it.
Sunday Nov 8, 2015 #
Note
slept:8.0
feeling beat up from yesterday and past couple of weeks.
9 AM
Running 1:21:00 [3] 10.5 mi (7:43 / mi) +239ft 7:33 / mi
shoes: Hoka Clifton v2 (GRN)
Family jog on the river path. Tired going out, better coming back. Stoked with last two weeks but tired for sure.
Saturday Nov 7, 2015 #
Note
slept:8.0
in the 20s this morning.. long run should be fun!
8 AM
Running 3:01:00 [3] 22.4 mi (8:05 / mi) +3908ft 6:56 / mi
shoes: Hoka Challenger #4 (BLK)
long run at green mountain and connected it with dino ridge. so many options to go really long. first 2 hours were solid and last hour was a grind. I was gonna run 4 hours today but just didn't have it. still a good day though...
Friday Nov 6, 2015 #
Note
slept:7.0
rough night with the Fifinator.
burgers and beers and Breckenridge Brewery last night with Maggie's dad. had their new Experimental (7 hops) IPA. damn good.
burgers and beers and Breckenridge Brewery last night with Maggie's dad. had their new Experimental (7 hops) IPA. damn good.
11 AM
Running 1:20:00 [3] 10.0 mi (8:00 / mi) +2103ft 6:40 / mi
shoes: Hoka SpeedGoat (Blu)
deer creek ten miler... felt pretty good. trails were perfect. a little big of mud, still some snow, but rippable. legs felt great.
ran in the speedgoats w/o insoles base on a suggestion from luke. still didn't make my feet happy. no blisters but hot spots on both feet. done with those shoes.. .such a bummer because they are a rad trail shoe.
ran in the speedgoats w/o insoles base on a suggestion from luke. still didn't make my feet happy. no blisters but hot spots on both feet. done with those shoes.. .such a bummer because they are a rad trail shoe.
Thursday Nov 5, 2015 #
Note
slept:8.0
getting colder.... legs and body feel really good.
11 AM
Running 1:29:00 [3] 10.8 mi (8:14 / mi) +2076ft 6:58 / mi
shoes: Hoka Challenger #3 (Grn
killer run... still in the 30's when i started. headed to KC to see if they go any snow and they did. did the manor house climb and then killer, snow covered single track on the way. i love it!
Wednesday Nov 4, 2015 #
Note
slept:7.5
up early... and to an alarm. can't remember the last time that happened. gotta head into the office and do a network install in our new building. it will probably be a long, shitshow of a day.
6 AM
Running 1:01:00 [3] 8.1 mi (7:32 / mi) +387ft 7:12 / mi
shoes: Hoka Clifton v2 (GRN)
early and easy cruise with ruby. felt good. felt like we were running really slow...
3 PM
Strength/Core (Peak Bagger) 45:00 [3]
session 25
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 7 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
200x sit ups on ball
Warm up:
3 Rounds
5x Burpees
10x Air Squats
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 7 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
200x sit ups on ball
Tuesday Nov 3, 2015 #
Note
slept:8.0
up with Fi around midnight...then back to sleep.
11 AM
Running 1:19:00 [3] 10.5 mi (7:31 / mi) +1720ft 6:31 / mi
shoes: Hoka Clifton #4 (Grey)
hill reps on the meadowlark our at deer creek. 4 x 4 min with jog down for recovery. good solid efforts that hurt a bit. i was going to do 5 but ran out of time so tempo'd back to the truck. feeling good.... super warm and windy.
Monday Nov 2, 2015 #
Note
slept:8.5
up early to knock out a work maintenance. decent sleep. Fi up a few times and ruby needed to go out.
today was a planned rest day but this week is going to be gnarly on the work front. tomorrow afternoon is totally booked with meetings and my nephew will be here after that. gonna knock peak bagger at lunch.
today was a planned rest day but this week is going to be gnarly on the work front. tomorrow afternoon is totally booked with meetings and my nephew will be here after that. gonna knock peak bagger at lunch.
12 PM
Strength/Core (Peak Bagger) 45:00 [3]
session #24
Warm up:
5 min Step up @ 25#, moderate pace
Training:
(1) 3 Rounds
9 min Stepups, Threshold Pace
3 min Stepups, Moderate Pace (modified from 4.5 min)
(3) Run 4.5 Miles, Moderate Pace
Warm up:
5 min Step up @ 25#, moderate pace
Training:
(1) 3 Rounds
9 min Stepups, Threshold Pace
3 min Stepups, Moderate Pace (modified from 4.5 min)
(3) Run 4.5 Miles, Moderate Pace
Running 30:00 [3] 4.0 mi (7:30 / mi) +289ft 7:01 / mi
peak bagger run. mellow hood lap. super warm today.... probably one of the last warm days. winter is coming for me!!
Sunday Nov 1, 2015 #
Note
slept:8.5
broken sleep with Fi. stoked to make it to 6 with the time change.
have to head into work later. our PAN firewall shit the bed... thanks slater!
have to head into work later. our PAN firewall shit the bed... thanks slater!
8 AM
Running 1:23:00 [3] 10.8 mi (7:41 / mi) +265ft 7:31 / mi
shoes: Hoka Clifton #4 (ORG)
sunday standard. easy jog on the platte river path pushing Fi. a bit tired but not bad.