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Training Log Archive: Grandpa Jameson

In the 30 days ending Nov 30, 2016:

	activity	#	time	miles		km		+ft
	Running	32	40:50:32	314.6	(7:47)	506.3	(4:50)	34563
	Strength/Core	10	7:40:00
	Hike	7	1:30:00	4.5	(20:00)	7.24	(12:26)	2410
	Dry Sauna	5	1:25:00
	StairMaster	3	30:00	1.5	(20:00)	2.41	(12:25)	1500
	Total	48	51:55:32	320.6		515.96		38472
averages - sleep:9

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Wednesday Nov 30, 2016 #

Note
slept:9.5

was shooting for 10 hours of sleep. came up short.

1 PM

Running 58:16 [3] 8.1 mi (7:12 / mi) +98ft 7:07 / mi
shoes: Hoka Vanquish v2 (BLK)

cruising on the river with ruby. felt ok.

Tuesday Nov 29, 2016 #

Note
slept:9.25

i was going to get up to run early... but it's cold and dark. so i slept in. not the week to force it.

12 PM

Running 59:00 [3] 8.0 mi (7:22 / mi) +1014ft 6:35 / mi
shoes: Hoka Clifton v3 (BLK/GRN)

lunch cruise at south valley. felt pretty good. i hate race week. i just get lazy and don't even want to run. i'm just ready for race day.

Monday Nov 28, 2016 #

Note
slept:10.0

banking it.

C • North Face 50 1

10 AM

Running 32:14 [3] 4.2 mi (7:40 / mi) +230ft 7:18 / mi
shoes: Hoka Stinson Lite

super mellow hood shuffle with ruby. feeling good.

Sunday Nov 27, 2016 #

Note
slept:9.0

good sleep.... didn't wake up once.

7 AM

Running 1:13:43 [3] 11.0 mi (6:42 / mi) +361ft 6:30 / mi
shoes: Hoka Vanquish v2 (BLK)

out the door early for sunday. early bolts game and heading out to run errands with maggie. just cruise down to the river from home. felt progressively better throughout. good sign. so stoked on this training block... best I've ever put down running and i am feeling great. next saturday will hopefully be a fun one.

Saturday Nov 26, 2016 #

Note
slept:8.5

another mellow day..... watched 2 movies. War Dogs and Kingsman.

10 AM

Running 1:32:00 [3] 11.2 mi (8:13 / mi) +1880ft 7:05 / mi
shoes: Hoka Stinson ATR 3 (Blue)

mellow lap at green mountain with luke. conversational pace the whole time. feeling good and stoked on just a 90' run today.

Friday Nov 25, 2016 #

Note
slept:10.0

such a good, mellow thanksgiving. Maggie mad a bobby flay version of pumpkin pie and it was the best i've ever had. I think i ate half of it.

9 AM

Running 1:00:00 [3] 8.3 mi (7:14 / mi) +112ft 7:08 / mi
shoes: Hoka Vanquish v2 (BLK)

mellow run on the river path. felt ok.

Thursday Nov 24, 2016 #

Note
slept:9.5

Happy Thanksgiving!

9 AM

Running 1:27:00 [3] 10.3 mi (8:27 / mi) +1932ft 7:10 / mi
shoes: Hoka Stinson ATR 3 (Blue)

solid run at deer creek. felt way better than yesterday. kept it pretty mellow though

Wednesday Nov 23, 2016 #

Note
slept:9.75

mellow half day of work. so stoked for 4 days off.

11 AM

Running 1:10:00 [3] 8.1 mi (8:39 / mi) +1614ft 7:16 / mi
shoes: Hoka Challenger v2 (Grey)

mellow cruise at deer creek. not pushing and just getting in some climbing after so much flat running yesterday. perfect conditions out there.

1 PM

Strength/Core 45:00 [3]

knocked this out right after run... reluctantly... but only time i'll have today.

Session 10

4 x barbell complex #45

(1) 9 Rounds
2x Back Squat #135
2x Box Jump 24"
Instep Plus Stretch

(2) 6 Rounds
5x Military Press #65
5x bent over barbell row #65
10x weighted situps #25
10x russian twist #26
5e x kneeling slasher to halo #26

Tuesday Nov 22, 2016 #

Note
slept:8.0

up early to run manor house... and it's nasty out. 40, raining, and windy... hmm...

7 AM

Running 1:23:17 [3] 12.0 mi (6:56 / mi) +338ft 6:46 / mi
shoes: Hoka Vanquish v2 (BLK)

ended up just running from home. out and back on the river path. started in the rain, then turned to sleet, then snow, then back to rain... windy too. pretty nasty but got it done. soaked and cold by the time i got back home.

4 PM

Running 32:00 [3] 4.1 mi (7:48 / mi) +46ft 7:43 / mi
shoes: Hoka Stinson Lite

mellow afternoon jog on the river with ruby. last double.

Monday Nov 21, 2016 #

Note
slept:9.75

huge sleep. at a bunch of good food at JP and Ness' Friendsgiving.... so much good food. early to bed and didn't wake up early. stoked.

yesterday finished up the best two week block of running I've ever put in. 170 miles and 21,000+ ft of climbing. I've never felt this good across the board... climbing descending, flat... no niggles... not even a twinge in my problematic right shin... great sleep.... TNF50 could be really fun. cutting the mileage back to about ~65 miles this week.

C • Fit 1

10 AM

Hike 20:00 [3] 1.0 mi (20:00 / mi) +570ft 13:00 / mi

warm up/cool down

Strength/Core 45:00 [3]

SESSION 9

Warm Up:
myrtl

3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
10x push ups
Instep Plus Stretch

Training:
(1) 6 Rounds
30" ropes
3x Walking Lunges holding Dumbbells #35
1x Jumping Lunge each leg (be explosive!)
10x kbs #35

(2) 6 Rounds
4x Scotty Bob #20
10x TRXPull ups
10x toes to post
90" plank (side/side/front)

Sunday Nov 20, 2016 #

Note
slept:8.5

more good sleep. getting better at sleeping in. made it almost 7 both days this weekend. feeling good. 2 hour run at WC on tap today.

Running 1:46:00 [3] 16.0 mi (6:37 / mi) +387ft 6:29 / mi
shoes: Hoka Clifton v3 (BLK/GRN)

finishing up another really solid week with a good one at waterton canyon. felt really good and holding sub 6:30 pace on the way back felt great...never pushing too hard. a lot of progress in the last couple of months.

Saturday Nov 19, 2016 #

Note
slept:9.75

really good sleep. no rush to get out of the house today to run. currently 19 degrees. last long run today.

9 AM

Running 3:00:00 [3] 21.6 mi (8:20 / mi) +4524ft 6:57 / mi
shoes: Hoka Stinson ATR 3 (Blue)

solid last long run at green mtn. more muddy than i expected but got it done. did one CCW lap and did not want to deal with mud on the lower trails. so i did 3 repeats of the fireroad climb and then an out and back on the fireroad up top. not mud there. stoked.

felt really even all day. never super awesome but solid beginning to end. looking forward to dialing it back and then unleashing it in a couple of weeks.

Friday Nov 18, 2016 #

7 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up... cold in the garage!

Strength/Core 35:00 [3]

Session 8

myrtl
4 Rounds
10x Air Squats
10x Push ups
10x Situps
Instep Plus Stretch

Training:

Squat WU: 10 x #45, 8 x #65, 6 x #95, 4 x #115

(1) 6 Rounds

3x Squat #135
3x Box Jump @ 24" Box
10x weighted sit up #25

(2) 6 Rounds
5x KB Floor Press #35
10x toes to post
5x barbell bent over row #95
3/3/3 Toe Touch Complex

12 PM

Running 1:01:00 [3] 8.4 mi (7:16 / mi) +341ft 7:00 / mi
shoes: Hoka Stinson Lite

mellow hood lap at lunch. not pushing. nice, cold temps and blazing sun. my favorite running weather. pretty good legs. one more big weekend on tap.

Thursday Nov 17, 2016 #

Note
slept:8.75

in bed early and good sleep. highs in the low 40s today after 80 yesterday. 33 now and heading out to run. ready for it.

maggie finally starting to feel better.

6 AM

Running 1:27:00 [3] 10.6 mi (8:12 / mi) +2113ft 6:54 / mi
shoes: Hoka Stinson ATR 3 (Blue)

Morning Manor House. cold out.... refreshing. Felt sluggish again starting out. The miles are catching up to me and pretty my body is battling full force to not catch what maggie has and get sick. I'll be ready to start dialing it back next week.

4 PM

Running 36:00 [3] 4.4 mi (8:11 / mi) +207ft 7:50 / mi
shoes: Hoka Stinson ATR 3 (Blue)

easy jog in the snow with ruby. so fun. she was so stoked... and i felt pretty good too. adapting to the higher mileage.

Wednesday Nov 16, 2016 #

Note
slept:10.25

Huge sleep! Maggie still not feeling good. rough going for her. heading to the doc today.

made the decision last week to just do my strength workouts at home until after TNF. Just want to bank sleep and not get up at 5am M-F.

12 PM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +997ft 7:03 / mi
shoes: Hoka Vanquish v2 (BLK)

easy lunch run at south valley. super windy again and hot. can't wait for tomorrow's cold weather and hopefully some snow.

4 PM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi

warm up

Strength/Core 50:00 [3]

SESSION 7

Warm up:
myrtl
15x Turkish Getups #20

Training:

(1) 9 Rounds

2x Front Squat #95
then immediately ....
1x Jumping Lunge Each Leg (be explosive!)
Instep Plus Stretch

(2) 6 Rounds
5x Military Press #65
10 x kbs #35
Hip + Pigeon Stretch

(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
10x Russian Twist #26
5e x kneeling Slasher to halo #26

Tuesday Nov 15, 2016 #

Note
slept:8.25

such good sleep... did not want to get up.

6 AM

Running 1:26:00 [3] 10.3 mi (8:21 / mi) +2254ft 6:55 / mi
shoes: Hoka Stinson ATR 3 (Blue)

early morning at green mtn. felt a bit sluggish starting out and then by the time I started feeling good the wind was howling from the NW. totally demoralizing. almost bagged the final climb but got it done.

more elk out there again today... and don't seem to friendly!

3 PM

Running 38:00 [3] 4.7 mi (8:05 / mi) +105ft 7:55 / mi
shoes: Hoka Vanquish v2 (BLK)

easy run on the river. stuck the the single track. good time. both of us can't wait for cooler temps.... tomorrow!

Monday Nov 14, 2016 #

Note
slept:9.5 (rest day)

another big night of sleep... on the couch. Maggie is still smashed from the Flu. Taking a sick day and hanging out with Fi.

2 PM

Hike 20:00 [3] 1.0 mi (20:00 / mi) +532ft 13:18 / mi

this was going to be a warm up for a strength session but fi didn't want to nap and maggie's still not feeling good. a rest day after my biggest running week of the year isn't a bad thing.

Sunday Nov 13, 2016 #

Note
slept:9.5

big sleep on the couch... maggie came down with a gnarly flu yesterday afternoon. Fi and I are keeping our distance. gonna run with Fi naps.

11 AM

Running 1:51:00 [3] 16.0 mi (6:56 / mi) +1024ft 6:32 / mi
shoes: Hoka Clifton v3 (BLK/GRN)

busy morning with Fi and headed out as soon as she went down for a nap. out and back at waterton cyn to the colorado train/indian creek junction. felt solid begining to end. probably the best week of running i've had all year and feel way more fit (running-wise) than I have all year... biggest week of the year too...

Saturday Nov 12, 2016 #

Note
slept:9.0

nice to sleep in... lower back still sore. not sure what i did to tweak it.

9 AM

Running 3:15:00 [3] 23.6 mi (8:16 / mi) +3783ft 7:10 / mi
shoes: Hoka Stinson ATR 3 (Blue)

long run at green mtn. 2 x 11.75 mile loop. once in each direction. felt solid all day and wasn't smashed at the end. one more long run next weekend and then I'll be ready for TNF.

Friday Nov 11, 2016 #

Note
slept:8.0

tired this morning... dragging myself out of bed to hit the gym.

6 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +253ft 13:31 / mi

warm up

Strength/Core 40:00 [3]

SESSION 6

Warm Up:
myrtl
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
6x push ups
Instep Plus Stretch

Training:

(1) 6 Rounds

3x Back Squat #135
3e x single leg DL #44
5x kbs #44
3x box jump 24"

6 rounds
5x push ups
5x pull ups
10x hanging knee raises
10x toes to post
20x situps on ball

12 PM

Running 1:01:30 [3] 8.3 mi (7:25 / mi) +354ft 7:07 / mi
shoes: Hoka Vanquish v2 (BLK)

mellow midday run from home down to the river and back. felt pretty good. kept easy. ready for the weekend.

Thursday Nov 10, 2016 #

Note
slept:8.0

good sleep and up w/o alarm again. big work day ahead.

6 AM

Running 1:27:00 [3] 10.6 mi (8:12 / mi) +2116ft 6:54 / mi
shoes: Hoka Stinson ATR 3 (Blue)

early morning manor house. killer sunrise. solid legs.

4 PM

Running 33:50 [3] 4.1 mi (8:15 / mi) +33ft 8:11 / mi
shoes: Hoka Stinson Lite

family jog on the river path. was tired starting out but came around.

Wednesday Nov 9, 2016 #

Note
slept:8.5

good sleep. crazy dreams.

left side a bit sore from taking the digger yesterday morning but nothing too bad.

6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +500ft 10:16 / mi

warm up

Strength/Core 50:00 [3]

SESSION 5

Warm up:
mrtl
4 Rounds
Dumbbell Complex #22.5
Instep Plus Stretch

Training:
(1) 9 Rounds
3x Walking Lunge holding Dumbbells #35
doable, then immediately ....
1x Jumping Lunge each leg (be explosive!)
hip stretch

(2) 6 Rounds
5x Kettlebell Floor Press #35
5x Pull ups (lower number for women)
3/3/3 Toe Touch Complex

(3) 4 Rounds
5x Kneeling Plate Halfmoon #25
10x Russian twist @26
5x kneeling slasher to halo 326
10x GHD Back Extensions (face down back ext)

7 AM

Dry Sauna 20:00 [3]

12 PM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +986ft 7:03 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

lunch run out south valley. really warm today. mellow effort. felt good.

Tuesday Nov 8, 2016 #

Note
slept:8.5

up w/o alarm at 5am. going to be my first cold morning run... 32.

6 AM

Running 1:29:00 [3] 10.8 mi (8:14 / mi) +2251ft 6:53 / mi
shoes: Hoka Stinson ATR 3 (Blue)

3 climbs at green mountain. rooney valley, box o rox, gm fireroad. felt pretty good. didn't push. took a digger on box o rox and saw a bunch of elk.

4 PM

Running 43:00 [3] 4.3 mi (10:00 / mi) +39ft 9:55 / mi
shoes: Hoka Vanquish v2 (BLK)

easy jog with ruby on the river a path.

Monday Nov 7, 2016 #

Note
slept:9.0

in bed early... and up without alarm. ready to start 2 weeks of totally going for it. hopefully i can keep it together.

6 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +255ft 13:29 / mi

warm up

Strength/Core 50:00 [3]

Warm up:
myrtl
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #22.5
Instep Plus Stretch

Training:
(1) 9 Rounds
2x hang squat clean #85
2 x box jump 24"
3x Y+L

(2) 6 Rounds
5x Military Press #70 (2 x #5 db)
3x Tarzan Pull ups
10 x weighted sit ups #25
Hip + Pigeon Stretch

(3) 4 Rounds
10x Ankles to Bar
30/30 Side Bridge

7 AM

Dry Sauna 20:00 [3]

Sunday Nov 6, 2016 #

Note
slept:9.0

time change... finally. can get back to some early morning, cold runs.

9 AM

Running 1:28:42 [3] 13.1 mi (6:46 / mi) +430ft 6:34 / mi
shoes: Hoka Clifton v3 (BLK/GRN)

waterton canyon out and back. i love running there and perfect way to end the week. nice and quick

Saturday Nov 5, 2016 #

Note
slept:8.5

running this morning and then helping my mother in law move into her new house.... good times!

9 AM

Running 2:06:00 [3] 14.0 mi (9:00 / mi) +2566ft 7:40 / mi
shoes: Hoka Stinson ATR 3 (Blue)

later start after breakfast and cartoons with Fi. mellow effort at deer creek. didn't have much for climbing legs. just took it easy.

Friday Nov 4, 2016 #

Note
slept:7.5

booked tickets for TNF 50. super quick trip. flying out of oakland sunday morning post race at 540am! going to be brutal but totally worth it.

6 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +260ft 13:24 / mi

warm up

Strength/Core 45:00 [3]

SSD Ultra In-Season Session 3

Warm Up: myrtl
4 Rounds
10x Air Squats
10x Push ups
10x Situps
Instep Plus Stretch

Training: squat warm up: 8 x #95, 6 x #115

(1) 9 Rounds
2x Back Squat #135
2e x Single leg DL #20kg
2x box Jump 24"
5x kbs #20kg
5x Y+L, unloaded

(2) 6 Rounds
5x Kettelbell Floor Press #35
5x Pull up
3/3/3 Toe Touch Complex

7 AM

Dry Sauna 15:00 [3]

12 PM

Running 1:03:00 [3] 8.7 mi (7:14 / mi) +341ft 6:59 / mi
shoes: Hoka Stinson Lite

another easy lunch run. from home. down to the river and back. body is feeling really good and ready to hit hard for 2 weeks starting on Monday.

Thursday Nov 3, 2016 #

Note
slept:9.5

big sleep... fell asleep before the game ended. so good.

12 PM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +1014ft 7:02 / mi
shoes: Hoka Clifton v2 (RWB)

another easy lunch at south valley. just keeping really mellow but the legs are back.

Wednesday Nov 2, 2016 #

Note
slept:8.0

great sleep... still recovering from the trip.

6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +500ft 10:16 / mi

warm up

Strength/Core 50:00 [3]

SSD Ultra In-Season Session 2
Warm Up:
myrtl
4 Rounds
Dumbbell Complex #22.5
Instep Plus Stretch

Training:
(1) 6 Rounds
3x Front Squat #95, then immediately
3x Box Jump 24"
Lat + Pec Stretch

(2) 6 Rounds
4x Scotty Bob #22.5
5x dead hang Pull ups
20x step ups

(3) 4 Rounds

5x Kneeling Plate Halfmoon #25
10x GHD Back Extensions
10x Kneeling Keg Lift #16kg
15x Poor Man's Reverse Hyper

C • SSD Back to Back 2

7 AM

Dry Sauna 15:00 [3]

12 PM

Running 1:00:00 [3] 8.1 mi (7:24 / mi) +108ft 7:19 / mi
shoes: Hoka Clayton (Red)

mellow jog on the river path. kind of tired today.

Tuesday Nov 1, 2016 #

Note
slept:8.5

so good to be home.... back to the grind work wise. pretty sure the north face is a go but it will be quick solo trip for me. to want to spend the $$$ or the hassle for maggie of wrangling Fi for such a quick race trip. crashing on mario's couch in mill valley. just show, run hard, and fly home.

6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +500ft 10:16 / mi

warm up

Strength/Core 50:00 [3]

SSD Ultra In-Season SESSION 1

Warm Up:
15x Turkish Getups - 30x total (M-20#)

Training:
(1) 6 Rounds
3x Walking Lunges holding Dumbbells - 2 x #35 db - increase
load each round until 3x is hard, but doable, then
immediately ...
1x Jumping Lunge each leg (be explosive!)
10 x kbs #20 kg
Instep Plus Stretch

(2) 6 Rounds
5x DB Bench Press on ball #80
5x Chinups (palms facing you)
Hip Flexor + Pigeon Stretch

(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
10x Russian Twist #16kg
10x Slasher (M-16kg)

7 AM

Dry Sauna 15:00 [3]

gonna build up to 3 x 20' sessions a week leading up to TNF50

12 PM

Running 1:02:00 [3] 7.7 mi (8:03 / mi) +965ft 7:12 / mi
shoes: Hoka Stinson ATR 3 (Blue)

mellow lunch run at south valley. felt ok. just jogging.

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