Training Log Archive: Grandpa JamesonIn the 30 days ending Sep 30, 2016:
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Friday Sep 30, 2016 #
Note
slept:8.5
zombie sleep and crazy dreams.
6 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +506ft 13:31 / mi
10' warm up, 10' cooldown
Strength/Core 25:00 [3]
quick one.
warm up:
3x
sumo walk
barbell complex
Oh Press
5 x #55
5 x X65
5 x #75
5 x #85
Power Cleans
5 x #65
5 x #75
5 X #85
5 x #95
5 x #100
warm up:
3x
sumo walk
barbell complex
Oh Press
5 x #55
5 x X65
5 x #75
5 x #85
Power Cleans
5 x #65
5 x #75
5 X #85
5 x #95
5 x #100
12 PM
Cycling-Road 1:12:00 [3] 21.2 mi (17.7 mph) +495ft
super mellow lunch spin on river path. was going to ride for 90' but cut it short. kind of burned out on road riding right now. really just want to run and lift weights.
Thursday Sep 29, 2016 #
Note
slept:8.5
ok sleep... tired and hungry all day yesterday. not sure if it was from the strength session on tuesday or what.
6 AM
Running 1:15:50 [3] 10.0 mi (7:35 / mi) +1181ft 6:49 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
mellow cruise at south valley. another cool, awesome morning.
3 PM
Strength/Core 45:00 [3]
warm up:
500m row
myrtl
front squat - just seeing where i'm at.
5 x #45
5 x #65
5 x #75
5 x #95
5 x #105
5 x #115
- 30 sit ups on ball between sets
5 rounds
10 x goblet squat to one leg #35
5e x kb single leg DL #35
10 x kbs #35
6 x push ups
6 x pull ups
5e x step up 20"
5e x lateral step up 20"
10 x box jump 24"
10 x bosu sit ups
500m row
myrtl
front squat - just seeing where i'm at.
5 x #45
5 x #65
5 x #75
5 x #95
5 x #105
5 x #115
- 30 sit ups on ball between sets
5 rounds
10 x goblet squat to one leg #35
5e x kb single leg DL #35
10 x kbs #35
6 x push ups
6 x pull ups
5e x step up 20"
5e x lateral step up 20"
10 x box jump 24"
10 x bosu sit ups
Dry Sauna 15:00 [3]
felt so good.
Wednesday Sep 28, 2016 #
7 AM
Running 1:00:00 [3] 8.0 mi (7:30 / mi) +82ft 7:26 / mi
shoes: Hoka Stinson Lite
mellow run on the river path with ruby. felt good.
Tuesday Sep 27, 2016 #
Note
slept:8.0
crazy dreams. up for an early run... may need to wear long sleeves and/or gloves. ~44 degrees.
starting new strength program today sent to me from my friend Josh (CF coach in SoCal and ultra runner). stoked about it.
Tues - Squat, DL, Bench
Thurs - Squat, metcon, core
Fri - OH Press, Power Cleans, KB floor press
- may combine Thurs & Fri if I am racing on the weekend
starting new strength program today sent to me from my friend Josh (CF coach in SoCal and ultra runner). stoked about it.
Tues - Squat, DL, Bench
Thurs - Squat, metcon, core
Fri - OH Press, Power Cleans, KB floor press
- may combine Thurs & Fri if I am racing on the weekend
6 AM
Running 1:11:00 [3] 9.5 mi (7:28 / mi) +1135ft 6:43 / mi
shoes: Hoka Speed Instinct (Blu)
pretty chilly at the start bit felt good. a little bit of work on the KC trails. 10 x 45" with jog down for recovery. just a good kick in the ass.
3 PM
Strength/Core 1:00:00 [3]
first strength session on the new split/program.. not sure if I like it. didn't look as close to rep ranges as before. I'll stay on it for a couple of weeks and see what happens. may just cut out bench and do a metcon this day too.
warm up:
myrtl
3 x barbell complex
Squat wu:
2 x 5 #65
1 x 5 #95
1 x 3 #115
1 x 2 #125
- 5 x kbs #53 & 10 x bosu situps between sets
working set: 3 x 5 #135
DL wu:
Squat wu:
2 x 5 #95
1 x 5 #115
1 x 3 #135
1 x 2 #155
- 5 x pull ups & 5e kneeling slasher to halo #26
working set: 3 x 5 #180
bench press wu:
2 x 5 #45
1 x 5 #65
1 x 3 #85
1 x 2 #95
- 10 x leg raises & 10 x revers crunches
working set: 3 x 5 #115
warm up:
myrtl
3 x barbell complex
Squat wu:
2 x 5 #65
1 x 5 #95
1 x 3 #115
1 x 2 #125
- 5 x kbs #53 & 10 x bosu situps between sets
working set: 3 x 5 #135
DL wu:
Squat wu:
2 x 5 #95
1 x 5 #115
1 x 3 #135
1 x 2 #155
- 5 x pull ups & 5e kneeling slasher to halo #26
working set: 3 x 5 #180
bench press wu:
2 x 5 #45
1 x 5 #65
1 x 3 #85
1 x 2 #95
- 10 x leg raises & 10 x revers crunches
working set: 3 x 5 #115
Monday Sep 26, 2016 #
Note
slept:9.5
back to the grind... work is still nuts but hopefully slowing down.
12 PM
Cycling-Road 1:23:00 [3] 26.1 mi (18.9 mph) +974ft
standard monday easy spin. good legs today.
Sunday Sep 25, 2016 #
Note
slept:9.25
great sleep. low 40s at night.... winter will be here soon!
10 AM
Running 1:21:00 [3] 12.0 mi (6:45 / mi) +289ft 6:36 / mi
shoes: Hoka Clayton (Red)
out and back at waterton canyon before the bolts game (another loss!!). felt really and way better than expected. considering Blue Sky again... ha.
Saturday Sep 24, 2016 #
Note
slept:9.0
good sleep and up feeling rested.
decided to NOT do the Blue Sky marathon next weekend and take the time to decide on the fall. If I am going to TNF50 I want to be hungry and motivated to train and not feeling like I'm hanging on by at thread and forcing anything.
I was going to do maggie's long run with her today but pulled the plug on that. i'm going to the gym instead (motivated to lift weights for sure) and then may rip on my mtb later. just going to keep it fun. I am going to start the Wendler Program next week for Squat, Deadlift, OH press, and Bench press. I've wanted to give it a full go for a while now so that's the plan for now.
decided to NOT do the Blue Sky marathon next weekend and take the time to decide on the fall. If I am going to TNF50 I want to be hungry and motivated to train and not feeling like I'm hanging on by at thread and forcing anything.
I was going to do maggie's long run with her today but pulled the plug on that. i'm going to the gym instead (motivated to lift weights for sure) and then may rip on my mtb later. just going to keep it fun. I am going to start the Wendler Program next week for Squat, Deadlift, OH press, and Bench press. I've wanted to give it a full go for a while now so that's the plan for now.
9 AM
Hike 20:00 [3] 1.0 mi (20:00 / mi) +500ft 13:35 / mi
warm up and cooldown on the treadmill
Strength/Core 45:00 [3]
home session...
3 rounds
10 x OH press #45
10 x bent over row #45
10 x push ups
20 x sit ups
5 rounds
5 x OH press #75
10 x air squats
30 x situps
5 rounds
5e x kb floor press #35
10e x kneeling keg lift #35
20 x reverse leg lifts on ball
EMOM for 10'
5 x Power Clean #95
3 rounds
10 x OH press #45
10 x bent over row #45
10 x push ups
20 x sit ups
5 rounds
5 x OH press #75
10 x air squats
30 x situps
5 rounds
5e x kb floor press #35
10e x kneeling keg lift #35
20 x reverse leg lifts on ball
EMOM for 10'
5 x Power Clean #95
2 PM
Cycling-MTB 1:39:00 [3] 21.6 mi (13.1 mph) +2119ft
local mtb shred at SV. Low 60s and cloudy... finally feeling like fall so stoked. home just in time for 2nd half of the ND game. time for beers!
Friday Sep 23, 2016 #
Note
slept:9.0
finally a big sleep... needed it.
Cycling-Road 1:34:00 [3] 27.7 mi (17.7 mph) +1768ft
super easy spin trying to beat the wind... i didn't. super windy!
trying to decide what to do this fall... and can't make a decision. I was ready for the "season" to be done after RRR but not having a good race is making me considering going for TNF50.... can't make a decision. going to take the new week+ pretty mellow. think i need a break from the focused training.
trying to decide what to do this fall... and can't make a decision. I was ready for the "season" to be done after RRR but not having a good race is making me considering going for TNF50.... can't make a decision. going to take the new week+ pretty mellow. think i need a break from the focused training.
Thursday Sep 22, 2016 #
Note
slept:8.0
up early to run. some broken sleep. Fi has a bit of cold and was up a few times.
6 AM
Running 1:32:00 [3] 11.2 mi (8:13 / mi) +1898ft 7:05 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
on it as the sun was coming up at green mountain. nice and cool... low 50s at the start. fall is here. ok legs today. just rolling along and not pushing.
3 PM
Strength/Core 1:00:00 [3]
warm up:
myrtl
5 x barbell complex #45 + sumo walk
DL warm up: 10 x #95, 8 x #135
5 rounds
5 x DL #155
10 x kbs #35
30 x situps
5 rounds
30" ropes
6 x squat clean to press #65
10 x toes to post
10 x weighted situps #25
10 x russian twist #26
5e x kneeling slasher to halo #26
10e x calf raises.
myrtl
5 x barbell complex #45 + sumo walk
DL warm up: 10 x #95, 8 x #135
5 rounds
5 x DL #155
10 x kbs #35
30 x situps
5 rounds
30" ropes
6 x squat clean to press #65
10 x toes to post
10 x weighted situps #25
10 x russian twist #26
5e x kneeling slasher to halo #26
10e x calf raises.
Wednesday Sep 21, 2016 #
Note
slept:8.0
good sleep. woke a bit sore from yesterday. probably from the rowing and farmers carry's. awesome stuff though.
pulled the trigger and signed up for TNF50. stoked to have another goal and to get some redemption.
pulled the trigger and signed up for TNF50. stoked to have another goal and to get some redemption.
7 AM
Running 1:01:00 [3] 8.1 mi (7:32 / mi) +82ft 7:28 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)
easy jog down at the river with ruby. feeling good.
4 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
weekly trainer session back in effect... not mask thought.
10' wu
20 x 1' - alternating seated tempo and standing big gear each intervale, 1' recovery
10' cd
10' wu
20 x 1' - alternating seated tempo and standing big gear each intervale, 1' recovery
10' cd
Tuesday Sep 20, 2016 #
Note
slept:8.0
good sleep and up early to run.
got an email this morning that i can get into the elite field for TNF50 in december.... hmmm.....
got an email this morning that i can get into the elite field for TNF50 in december.... hmmm.....
6 AM
Running 1:14:00 [3] 10.0 mi (7:24 / mi) +1122ft 6:41 / mi
shoes: Hoka Speed Instinct (Blu)
10 mile loop at south valley. good legs and effort. i really want to race somewhere.
4 PM
Strength/Core 40:00 [3]
warm up:
mrytl
200m row
3 x barbell complex #45
Squat wu: 10 x #95, 8 x #115
5 rounds
5 x squat #125
5 x box jumps 24"
10 x kbs #35
5 rounds
200m row
Farmers Carry 2 x #44 kb
10 x step up w/ #50 sandbag
mrytl
200m row
3 x barbell complex #45
Squat wu: 10 x #95, 8 x #115
5 rounds
5 x squat #125
5 x box jumps 24"
10 x kbs #35
5 rounds
200m row
Farmers Carry 2 x #44 kb
10 x step up w/ #50 sandbag
Rowing 6:00 [3] 1.5 km (4:00 / km)
rowing during workout
Monday Sep 19, 2016 #
Note
slept:8.5
up early to get ahead of will for sure be shit storm of work to catch up on. feeling good. trying to decided my plan of attack and whether or not i should try to race somewhere or just have running/riding and shut it down.
racing thoughts....
10/2 - Blue Sky Marathon in Fort Collins
10/9 - Xterra Trail Marathon in Colorado Springs
12/3 - North Face SF if they will let me in
racing thoughts....
10/2 - Blue Sky Marathon in Fort Collins
10/9 - Xterra Trail Marathon in Colorado Springs
12/3 - North Face SF if they will let me in
12 PM
Cycling-Road 1:26:00 [3] 26.0 mi (18.1 mph) +886ft
standard mellow spin through chatfiled and back. good legs today. starting to get pretty frustrated about RRR. I don't question the reason or that I dropped... i couldn't run. Just can't believe all that hard work and getting to the line super healthy went to waste. i was ready for the suffering and didn't get to suffer.
Sunday Sep 18, 2016 #
Note
slept:8.0
super fun day just hanging out in steamboat yesterday. took the gondola to the top of the mtn and fi ripped around all over the place. then bloody marys n one the deck up there. some hot tub and beer time with maggie. then hanging out and some beers in town. killer day.
heading home later today. i'll be coming back next year for redemption... in the 50 miler!! love it here and running the 50 on this mountain would be sick!!
heading home later today. i'll be coming back next year for redemption... in the 50 miler!! love it here and running the 50 on this mountain would be sick!!
7 AM
Running 1:13:00 [3] 7.8 mi (9:22 / mi) +1778ft 7:42 / mi
shoes: Hoka Challenger v2 (Grey)
super fun run in steamboat with maggie before hitting the road for home. ran some the 50 mile course out. legs felt good climbing. quads a bit sore descending but nothing crazy. perfect fall temps.
Saturday Sep 17, 2016 #
Note
slept:8.0 (rest day)
good sleep. not too sore today... but the spot where i had the cramp is still really sore. i can feel it walking around and no way i could run today because of it. so weird.
Friday Sep 16, 2016 #
Event: Run Rabbit Run 100 Miler
Note
slept:8.5
RACE DAY!... finally!
slept 9-530. wide awake at 530 and full of stoked.
watched start of tortoise race and then breakfast with Fi. Hard to get nervous or worry to too much while hanging out with the Fifinator. love it.
slept 9-530. wide awake at 530 and full of stoked.
watched start of tortoise race and then breakfast with Fi. Hard to get nervous or worry to too much while hanging out with the Fifinator. love it.
12 PM
Running 8:00:00 [3] 43.0 mi (11:10 / mi) +7831ft 9:31 / mi
shoes: Hoka Challenger v2 (Grey)
well... this didn't go how I had hoped it would. felt great from the gun and was just cruising. Long hike up to Mt Werner and I was sitting some where in the top 15 on the steep ski run hike and not pushing. once we got to the fireroad i was going super easy and right with a bunch of guys. everybody was shifting all over the place. I think I was around 5th or 6th as we hit the first aid station at mile and i was feeling awesome.
I was cruising on the single track to the next aid at 11.8. Not pushing at all and just rolling the descents. i was just in my own head and thinking about a bunch of random stuff. right before the aid station i rolled up on 2nd-4th with another guy right behind me. I refilled at the aid station and was out before some of the guys but was caught on the long descent down Fish Creek Falls. It's pretty technical and I wasn't going to push it. Got the road with a good group and just sat in. Got the Olympian hall aid at mile 22 feeling great and got to see Maggie, Fi, and Lucy. Spent some time restocking and i was out.
My plan was to dial it back even more now since I was closer to the front than I wanted to be. I power hiked the steep fireroad climbs and this where things started to weird. I couldn't stop yawning all of a sudden and I was just feeling like I wanted to take a nap. I popped some caffeine and kept eating and drinking. I cam around a bit by mile 28 and was just rolling the descent into that Cow Creek aid station at mile 30.1. I felt ok but i was starting to get a gnarly cramp in my gut. I've got them before and usually get them to go away rather quickly.
I jogged the flatish two miles to the start of the next climb and my gut just started seizing up. every time i would run it felt like i was getting stabbed in the guy. this usually happens when i am dehydrated... and i was. hadn't peed in a while and when i did it was dark. so weird. i was drinking a lot, more than normal. a mix of roctane and water. so a good mix.
the next 10+ miles were me shuffling and hiking the climbs and not trying to jog the descents... but it wasn't happening. I walked a lot just hoping my gut would release because my legs felt good and the wanted to go. I kept trying but could run more than 20 steps without my gut totally seizing. so fucking weird.
The final 3 miles sealed the deal for me. it had been a couple hour of not being able to run already and i couldn't even jog the 3 miles fireroad to the aid station. luckily i brought a headlamp "just in case". Maggie tried giving me tough love and tried to get me back on it. I sat outside we went inside to the aid station to warm up and eat. I ate some ramen but it went right through me.
it wasn't that hard of decision. I hadn't really run in about 3 hours and I couldn't imagine just walking another 60+ in the below freezing night. so i quit.
I was cruising on the single track to the next aid at 11.8. Not pushing at all and just rolling the descents. i was just in my own head and thinking about a bunch of random stuff. right before the aid station i rolled up on 2nd-4th with another guy right behind me. I refilled at the aid station and was out before some of the guys but was caught on the long descent down Fish Creek Falls. It's pretty technical and I wasn't going to push it. Got the road with a good group and just sat in. Got the Olympian hall aid at mile 22 feeling great and got to see Maggie, Fi, and Lucy. Spent some time restocking and i was out.
My plan was to dial it back even more now since I was closer to the front than I wanted to be. I power hiked the steep fireroad climbs and this where things started to weird. I couldn't stop yawning all of a sudden and I was just feeling like I wanted to take a nap. I popped some caffeine and kept eating and drinking. I cam around a bit by mile 28 and was just rolling the descent into that Cow Creek aid station at mile 30.1. I felt ok but i was starting to get a gnarly cramp in my gut. I've got them before and usually get them to go away rather quickly.
I jogged the flatish two miles to the start of the next climb and my gut just started seizing up. every time i would run it felt like i was getting stabbed in the guy. this usually happens when i am dehydrated... and i was. hadn't peed in a while and when i did it was dark. so weird. i was drinking a lot, more than normal. a mix of roctane and water. so a good mix.
the next 10+ miles were me shuffling and hiking the climbs and not trying to jog the descents... but it wasn't happening. I walked a lot just hoping my gut would release because my legs felt good and the wanted to go. I kept trying but could run more than 20 steps without my gut totally seizing. so fucking weird.
The final 3 miles sealed the deal for me. it had been a couple hour of not being able to run already and i couldn't even jog the 3 miles fireroad to the aid station. luckily i brought a headlamp "just in case". Maggie tried giving me tough love and tried to get me back on it. I sat outside we went inside to the aid station to warm up and eat. I ate some ramen but it went right through me.
it wasn't that hard of decision. I hadn't really run in about 3 hours and I couldn't imagine just walking another 60+ in the below freezing night. so i quit.
Thursday Sep 15, 2016 #
Note
slept:8.5
9-530. bummed i couldn't sleep longer but I've been banking it. woke up at 530 and started thinking about tomorrow... so no getting back to sleep.
staying at a killer condo that is a less 5 min walk to start/finish.
busy day. one more time through drop bags. check in and drop them off at 330. race meeting at 6.
staying at a killer condo that is a less 5 min walk to start/finish.
busy day. one more time through drop bags. check in and drop them off at 330. race meeting at 6.
8 AM
Running 29:16 [3] 3.6 mi (8:08 / mi) +240ft 7:39 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)
mellow shakeout with shad. legs and body felt fantastic.
Wednesday Sep 14, 2016 #
Note
slept:9.25
more great sleep, more crazy ass dreams. feeling rested for sure. leave for steamboat later today.
10 AM
Cycling-Road 1:08:00 [3] 19.7 mi (17.4 mph) +502ft
super mellow spin on the river path before hitting the road.
Tuesday Sep 13, 2016 #
Note
slept:9.0
more super deep sleep. Forced myself to get up a 615 to get cracking at work so I can call it day around noon.
body feels good. not a fan of tapering... never have been
finished up packing all my dropbags yesterday afternoon. a lot of warm clothes. will recheck once we get to steamboat before i have to drop them off on thursday.
body feels good. not a fan of tapering... never have been
finished up packing all my dropbags yesterday afternoon. a lot of warm clothes. will recheck once we get to steamboat before i have to drop them off on thursday.
11 AM
Running 57:00 [3] 8.0 mi (7:07 / mi) +98ft 7:03 / mi
shoes: Hoka Clayton (Red)
cruising on the river path. didn't pay attention to pace and just ran by feel. good sign it was in the low 7s. legs felt. standard race lethargy setting in.
love the claytons. maybe my favorite hoka for flat stuff.
love the claytons. maybe my favorite hoka for flat stuff.
Monday Sep 12, 2016 #
Note
slept:9.0
mega sleep and crazy dreams. also took a solid 2 hour nap yesterday after watching the bolts shit the bed.
only two days of work this week... and should hopefully be pretty mellow.
feeling really good an chomping at the bit. last 4 weeks leading up to race week:
5 weeks out: 18:38 - 78.4 miles/9,868 ft of climbing
4 weeks out: 17:47 - 83.1 miles/11,098 ft of climbing
3 weeks out: 14:45 - 54.7 miles/7,837 ft of climbing
2 weeks out: 11:32 - 45.8 miles/4,445 ft of climbing
RACE WEEK!
solid reduction of hours and miles. hoping i hit it right.
Just some easy stuff to keep moving this week. Hopefully another sauna session this afternoon to loosen up.
only two days of work this week... and should hopefully be pretty mellow.
feeling really good an chomping at the bit. last 4 weeks leading up to race week:
5 weeks out: 18:38 - 78.4 miles/9,868 ft of climbing
4 weeks out: 17:47 - 83.1 miles/11,098 ft of climbing
3 weeks out: 14:45 - 54.7 miles/7,837 ft of climbing
2 weeks out: 11:32 - 45.8 miles/4,445 ft of climbing
RACE WEEK!
solid reduction of hours and miles. hoping i hit it right.
Just some easy stuff to keep moving this week. Hopefully another sauna session this afternoon to loosen up.
10 AM
Cycling-Road 1:28:00 [3] 25.5 mi (17.4 mph) +584ft
super mellow spin and felt great. kept it on the river path to avoid having to work up any hills..
Sunday Sep 11, 2016 #
Note
slept:9.15
another night of good sleep. body is feeling good.
got a lot of shit together for the race yesterday. so much gear but I want to be over prepared and ready for the cold.
got a lot of shit together for the race yesterday. so much gear but I want to be over prepared and ready for the cold.
C • LUBE 1
8 AM
Running 1:00:00 [3] 8.1 mi (7:24 / mi) +89ft 7:20 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)
easy jog on the river path with ruby. never looked at pace and was shocked it was sub 7:30 when we were done. i really can't wait for race and just to see what happens.
Saturday Sep 10, 2016 #
Note
slept:9.0
getting colder at night = sleeping awesome.
10 AM
Running 1:11:30 [3] 10.0 mi (7:09 / mi) +1145ft 6:27 / mi
shoes: Hoka Challenger v2 (Grey)
late start after hanging out with Fi all morning while Maggie got her run in. not sure how this was going to go with the late start and runs have been so so this... but i felt fucking awesome. actually can't remember the last time i felt this good. just wanted to keep pushing and running harder but didn't. hoping I am nailing this taper. time will tell.
ran in a brand new pair of challengers and they felt great. stoked to race in a really fresh pair on race day.
ran in a brand new pair of challengers and they felt great. stoked to race in a really fresh pair on race day.
Friday Sep 9, 2016 #
Note
slept:9.0
big sleep. stoked. can't wait until this work day is over!
10 AM
Cycling-Road 1:32:00 [3] 27.7 mi (18.1 mph) +1519ft
mellow friday spin. perfect weather and legs are feeling good.
Thursday Sep 8, 2016 #
Note
slept:8.75 weight:146lbs
great sleep. 9-545. still super busy on the work front.
9 AM
Running 1:24:00 [3] 10.0 mi (8:24 / mi) +1912ft 7:07 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
my standard 10 mile loop at Deer Creek... same as last thursday but went a bit quicker today and didn't feel like I was going any faster/harder. good legs once I got warmed up.
4 PM
Strength/Core 30:00 [3]
quick mellow session lifetime.
myrtl & stretching
5 rounds
30" alternating ropes
1 x mini leg blaster
10 x kbs #35
10 x weighted situps #25
10 x leg raises/toes to sky
more stretching
myrtl & stretching
5 rounds
30" alternating ropes
1 x mini leg blaster
10 x kbs #35
10 x weighted situps #25
10 x leg raises/toes to sky
more stretching
Dry Sauna 15:00 [3]
more time in the sauna before swimming with fi
Wednesday Sep 7, 2016 #
Note
slept:8.25
woke up earlier than i was planning.. naturally. wide awake and feeling rested at 530am.
12 PM
Running 1:00:00 [3] 8.2 mi (7:19 / mi) +108ft 7:14 / mi
shoes: Hoka Clayton (Red)
easy lunch run on the platte river path. i was planning on running first thing but got wrapped in work and meetigs. worked 545-1115 and then headed out to run. felt pretty terrible starting out. a bit sore from yesterday and just drained from work. felt better the last few miles.
C • good 1
4 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer session at 12k
10' warm up
10 x 1' tempo, 1' easy
5' easy
10 x 1' tempo, 1' easy
5' easy
10' warm up
10 x 1' tempo, 1' easy
5' easy
10 x 1' tempo, 1' easy
5' easy
Tuesday Sep 6, 2016 #
Note
slept:8.5
good sleep and stoked on a short week... but a lot to pack in.
super relaxing weekend and the body is feeling really good.
10 days out. whoa.
only a couple more days of waking up early to run.
super relaxing weekend and the body is feeling really good.
10 days out. whoa.
only a couple more days of waking up early to run.
6 AM
Running 1:11:00 [3] 9.5 mi (7:28 / mi) +1191ft 6:41 / mi
shoes: Hoka Speed Instinct (Blu)
south valley cruise and feeling good. just running by feel and feeling light and quick. went from 83 miles 2 weeks ago to 54 last week. almost a 30 mile drop. starting to feel fresh.
4 PM
Strength/Core 45:00 [3]
first workout at Lifetime Fitness. Maggie and I joined (got a bit of a deal because our team is sponsored by them). 15' away and a killer facility. tons of free weights (6 awesome squat racks with bumper plates, tons of kbs, boxes, and way more than i would ever need). indoor and outdoor pools.. with waterslides. saunas...killer cafe...etc.. like a country club. Plus... a killer child center where Fi and hang out and play with other kids 2 hours a day... gonna be fun this winter.
Last strength session before RRR - I'll likely do a mellow core and mobility session on thurs and next tues
warm up:
myrtl & stretching
5 rounds
6 x pull ups
6 x push ups
10 x goblet squat to one leg #35
5e x single leg DL #35
10 x kbs #35
5e x kb ground to overhead #35
10 x kb SDHP #35
10 x bosu sit ups
10 x russian twists #26
10 x kneeling slasher to halo #26
5e x front step up 20"
5e x lateral step up 20"
10 x box jump 24"
Last strength session before RRR - I'll likely do a mellow core and mobility session on thurs and next tues
warm up:
myrtl & stretching
5 rounds
6 x pull ups
6 x push ups
10 x goblet squat to one leg #35
5e x single leg DL #35
10 x kbs #35
5e x kb ground to overhead #35
10 x kb SDHP #35
10 x bosu sit ups
10 x russian twists #26
10 x kneeling slasher to halo #26
5e x front step up 20"
5e x lateral step up 20"
10 x box jump 24"
5 PM
Dry Sauna 15:00 [3]
back in the sauna... and so stoked about it. felt great after.
Monday Sep 5, 2016 #
Note
slept:9.5
slept 930-7. so good.
8 AM
Cycling-Road 1:29:00 [3] 26.2 mi (17.7 mph) +814ft
standard monday recovery spin. easy out and back through chatfield. nice cool morning. started with vest and arm warmers! fall is coming.. i just hope not too soon... don't want it to be too cold at RRR.
Sunday Sep 4, 2016 #
Note
slept:8.5
1030-7. great sleep. fun party with some friends last night and their kids. fi ended up crashing and maggie's mom's place.
8 AM
Running 1:48:00 [3] 12.0 mi (9:00 / mi) +1812ft 7:52 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
LOB with Maggie. Super fun. Nice and cool at the start and just mellow on the climb up to Pence Park. Flipped and just rolled the descent as I am planning to run at RRR. Just lettting gravity dictate the pace, never pushing. Maggie did great on the descent. she really wants to improve on tech descending.
Saturday Sep 3, 2016 #
Note
slept:8.75
930-615. a bit stiff waking up this morning.
10 AM
Running 2:12:00 [3] 14.6 mi (9:02 / mi) +2913ft 7:36 / mi
shoes: Hoka Speed Instinct (Blu)
late morning start (10am) at deer creek... already super warm when i get there. baking in the sun. felt ok today. my stomach was before, during, and after. just unsettled. decent legs and just logging the miles. nice to only have a "short" long run today.
Friday Sep 2, 2016 #
Note
slept:8.25
up early to get shit done before morning meetings. works is nuts right now... perfect timing!
2 WEEKS OUT!!!!
2 WEEKS OUT!!!!
6 AM
Hike 1:00:00 [3] 3.0 mi (20:00 / mi) +1890ft 12:32 / mi
treadmill hike at 12k and 3.0 speed
10' warm up
3x 5' @ 10%, 5' @ 12%, 5' @15'
5' cd
10' warm up
3x 5' @ 10%, 5' @ 12%, 5' @15'
5' cd
11 AM
Cycling-Road 1:36:00 [3] 27.6 mi (17.3 mph) +1532ft
super mellow lunch spinning. out through chatfield, to deer creek, and then a loop of KC. just cruising listening to Tim Tollefson's podcast on URP. perfect timing. he got 3rd at UTMB in his first 100 by racing very conservatively and doing his own thing. that's exactly my plan for RRR. not to get 3rd.. or even think about place. run well within myself for firsst 75 miles.. and then if i have anything left push... not sure how likely that will be but that's my goal.
check ego, control emotions, and hopefully get into hunting mode!
check ego, control emotions, and hopefully get into hunting mode!
Thursday Sep 1, 2016 #
Note
slept:7.5 weight:147lbs
home from work right around 10. slept 1045-615.
lower back much better today. guess I just slept on it wrong.
lower back much better today. guess I just slept on it wrong.
9 AM
Running 1:25:00 [3] 10.0 mi (8:30 / mi) +1891ft 7:13 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
late night of work so a late start to this run... love running late morning. headed deer creek and my standard 10 mile loop and felt great. just rolled, going by feel, and never really pushing. hope i feel that good on race day.
3 PM
Strength/Core 1:00:00 [3]
warm up:
myrtl
5 rounds
dumbbell complex #40
sumo walk
DL Warm up: 10 x #95, 10 x #115
3 rounds
10 x DL #135
20 x kbs #35
50 x sit ups
5 rounds
30" alternating ropes
10 x double rope slams
1 x mini leg blaster
3e x Kb ground to overhead #35
10 x weight sit ups #25
10 x russian twist #26
5e x kneeling slasher to halo
myrtl
5 rounds
dumbbell complex #40
sumo walk
DL Warm up: 10 x #95, 10 x #115
3 rounds
10 x DL #135
20 x kbs #35
50 x sit ups
5 rounds
30" alternating ropes
10 x double rope slams
1 x mini leg blaster
3e x Kb ground to overhead #35
10 x weight sit ups #25
10 x russian twist #26
5e x kneeling slasher to halo