Training Log Archive: Grandpa JamesonIn the 31 days ending Mar 31, 2010:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||||||||
Wednesday Mar 31, 2010 #
Note
slept:7.5 weight:133.4lbs
930-530. woke up at 3am and was up fro 30 min... then crashed. road ride and a long day of work... and then rain....
calves and hips are sore.... from running.
calves and hips are sore.... from running.
C • ? 8
6 AM
Cycling-Road (Endurance) 2:58:23 [3] 48.61 mi (16.4 mph) +2780ft
ahr:138 max:168
hit the road around and cruised down to starbucks to meet up with TJ and then we rode the swamis/elfin/del dios loop. solid pace the whole time. i have to ride tempo just to keep up., which is good for me. the ride definitely helped my calves and hips loosen up and felt good riding and pushing the pace up the climbs a bit.
solid morning on the bike. logging miles.
solid morning on the bike. logging miles.
Tuesday Mar 30, 2010 #
Note
slept:8.0 weight:133.4lbs
915-515. solid. feel good. can feel yesterdays run a bit. as i get back into to running i need to more diligent with foam/stretching.
C • Yo 6
6 AM
Cycling-MTB intervals (Intervals) 2:12:06 [4] 23.93 mi (10.9 mph) +2707ft
ahr:132 max:169
rolling at 6am.
workout:
Warm up + 6x3' Vo2 intervals (z5), 3' rec + 10' easy + 4x1' full effort, 3' rec + easy + 4x30" sprint (road on way home) + cool down.
headed straight for la costa and got in 30 minutes before knocking out 6x3 min intervals. used the loop that i mapped out last week and it worked perfectly. tough climbing at the start, some flat, and then ending with some fast single track descending. the lap was a little over 3 minutes but was perfect to these intervals. pushing it on climb and descent.
i was able to descend the intervals around the lap with last one being the fastest @ 3:11. I want to repeat this workout for sure and may build up to 10x3 min.
then i climbed horned lizard and descended switchbacks to water tank climb and knocked out 4x1. then headed for home and knocked the 30" intervals on the road.
solid work. feels good to get out on the bike in put in "workout" and not just ride. good legs today.
workout:
Warm up + 6x3' Vo2 intervals (z5), 3' rec + 10' easy + 4x1' full effort, 3' rec + easy + 4x30" sprint (road on way home) + cool down.
headed straight for la costa and got in 30 minutes before knocking out 6x3 min intervals. used the loop that i mapped out last week and it worked perfectly. tough climbing at the start, some flat, and then ending with some fast single track descending. the lap was a little over 3 minutes but was perfect to these intervals. pushing it on climb and descent.
i was able to descend the intervals around the lap with last one being the fastest @ 3:11. I want to repeat this workout for sure and may build up to 10x3 min.
then i climbed horned lizard and descended switchbacks to water tank climb and knocked out 4x1. then headed for home and knocked the 30" intervals on the road.
solid work. feels good to get out on the bike in put in "workout" and not just ride. good legs today.
12 PM
Running (Endurance) 30:54 [3] 4.0 mi (7:44 / mi) +100ft 7:33 / mi
ahr:151 max:164 shoes: saucony grid
mellow lunch run. hit the pqc ridge line trail with toby. went out super mellow and just knocked out an ez 30 min/4mile run.
calves are a bit tight from running yesterday but to be expected.
hit the foam roller in the gym right after run.
i think i have formulated a plan running-wise. over the next couple of weeks i am going to shoot for 4 runs per week. (mon,tues,thurs,fri). the bike will remain THE PRIORITY. i want to keep the runs between 30-45 mins and see how the body reacts to the running and also how i feel on the bike.
calves are a bit tight from running yesterday but to be expected.
hit the foam roller in the gym right after run.
i think i have formulated a plan running-wise. over the next couple of weeks i am going to shoot for 4 runs per week. (mon,tues,thurs,fri). the bike will remain THE PRIORITY. i want to keep the runs between 30-45 mins and see how the body reacts to the running and also how i feel on the bike.
5 PM
Strength/Core (home sesh) 20:00 [3]
home sesh after work. had thoughts of getting an easy spin but it was windy so i bagged that idea. decided to save it for long ride in the AM.
3 rounds of:
100 various crunches on ball
30 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball (new favorite)
20 TRX pull ups (changed grip every round)
then some more foam roller action.
booyah... time to start making dinner for the ironwife!
3 rounds of:
100 various crunches on ball
30 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball (new favorite)
20 TRX pull ups (changed grip every round)
then some more foam roller action.
booyah... time to start making dinner for the ironwife!
Monday Mar 29, 2010 #
Note
slept:7.0
1030-530. stayed up for no reason... again. need to stop. mellow road miles this morning, work and, RU.
6 AM
Cycling-Road (Endurance) 2:11:03 [3] 34.65 mi (15.9 mph) +2451ft
ahr:132 max:158
on it early and feeling good. not used to feeling this fresh on a monday. lower volume weekend was kind of nice. ready to really nail it. nice and warm too. just cruising and got in some climbing.
would have liked to go longer but had to get to work.
would have liked to go longer but had to get to work.
4 PM
Strength/Core (RU Func Strength class ) 30:00 [1]
mellow recovery session with beth. a lot of stretching and hip/core stuff. good for the body.
5 PM
Running (Endurance) 30:10 [3] 4.01 mi (7:31 / mi) +326ft 6:59 / mi
ahr:151 max:173 shoes: lunarglide 2 (gray)
first run since mid november 2009. just been getting the itch to run so i charged it today. got home from ru and headed out. mellow run down to moonlight beach and then on the beach for 2 miles. felt easy... kind of shocked. running on sand and into the wind so it kind of slowed me down. surprised by pace.
plan running wise is just to knock out short runs when i feel like it, when i can, and see how the body responds to the running, on the bike, and just overall recovery.
looking forward to getting back on the trails... on foot.
B.O.T.D: stone cali-belgique IPA. always good!
plan running wise is just to knock out short runs when i feel like it, when i can, and see how the body responds to the running, on the bike, and just overall recovery.
looking forward to getting back on the trails... on foot.
B.O.T.D: stone cali-belgique IPA. always good!
C • :o 4
Sunday Mar 28, 2010 #
Note
slept:7.5
11-630
big day for beth (and crew). she blew my mind. winning age grooup and snagging a kona slot. celebration was in order i was beat. up at 4am and didn't leave awards until after 5. decided to pull the plug on racing today in fontana. low priority race, long drive, and wanted to make yesterday ALL about the wife and not worry about staying out late and having fun.
had so much fun yesterday and last night:
ride
race
beth winning
slamo killing it
friends all over the place
beer at breakwater brewing co.
party a chrisa's (ian brought growler of port wipeout ipa)
dinner at el caribe
fro yo!
since i am not racing today cody sent me hard workout. should be fun.
big day for beth (and crew). she blew my mind. winning age grooup and snagging a kona slot. celebration was in order i was beat. up at 4am and didn't leave awards until after 5. decided to pull the plug on racing today in fontana. low priority race, long drive, and wanted to make yesterday ALL about the wife and not worry about staying out late and having fun.
had so much fun yesterday and last night:
ride
race
beth winning
slamo killing it
friends all over the place
beer at breakwater brewing co.
party a chrisa's (ian brought growler of port wipeout ipa)
dinner at el caribe
fro yo!
since i am not racing today cody sent me hard workout. should be fun.
9 AM
Cycling-MTB (intervals) 3:11:54 [4] 39.5 mi (12.4 mph) +2356ft
race simulation intervals at hodges.
4 x 2 min race start intervals
2 x 15 min race pace (LT) intervals
3 x 3 min finish (vo2) intervals
5 min rest between all.
solid and fun doing these intervals offroad. i need more of this. instead of just riding the single track, climbs, and tech sections i was attacking them. had good legs to day and nailed the intervals. perfect weather. close to 80 and not a could in the sky.
good day to be on the bike. now it's beach time!
4 x 2 min race start intervals
2 x 15 min race pace (LT) intervals
3 x 3 min finish (vo2) intervals
5 min rest between all.
solid and fun doing these intervals offroad. i need more of this. instead of just riding the single track, climbs, and tech sections i was attacking them. had good legs to day and nailed the intervals. perfect weather. close to 80 and not a could in the sky.
good day to be on the bike. now it's beach time!
Saturday Mar 27, 2010 #
Note
slept:6.5
930-4am. zombie sleep. up to be IM sherpa. slamo is in full effect. today is going to be be fun. knocking out short ride and spectator mode. i REALLY need to get my heckling down before IMSG. its only 4 weeks away and i feel under prepared!
6 AM
Cycling-Road (Endurance) 2:11:07 [3] 35.17 mi (16.1 mph) +771ft
ahr:126 max:157
snuck this ride in after dropping beth at transition. felt good for first half, then ok, and just dragging last 30 min. legs werre ok, not snappy... but head wasn't in it. i just wanted to get off the bike and go watch everybody race.
just riding. nothing special.
just riding. nothing special.
Friday Mar 26, 2010 #
Note
slept:8.25 weight:133.2lbs
915-530. good sleep.
yesterday was a good day. legs were good. looking forward to sunday.
heading to weegers and then fontana to pre-ride.
yesterday was a good day. legs were good. looking forward to sunday.
heading to weegers and then fontana to pre-ride.
10 AM
Cycling-MTB (pre-ride) 2:01:07 [3] 18.34 mi (9.1 mph) +2001ft
ahr:136 max:183
hit fontana with weeger for a pre-ride. fun course. some super steep climbing, HAB, and techy/fast/fun descending. should be fun on race day. not many places to pass.
we rode the first lap mellow just feeling things out. on the 2nd and 3rd lap i pushed a bit on the climbs and tried to dial in the the corners and descents. after the 3rd lap we decided to just spin it out on the road and call it day... and beat the traffic.
good weather and all the pros were starting to roll out on the course as we were leaving.... wish i was racing with them (and taking a beatdown)!
got home, cleaned the bike, and got things ready for tomorrow. can't wait to watch beth and all the homies races.
i have been of tired all day even after good sleep. plan on relaxing the rest of the days with a couple of beers and good dinner and to bed mega early. early wake-ups the next two days.
ranger time!
we rode the first lap mellow just feeling things out. on the 2nd and 3rd lap i pushed a bit on the climbs and tried to dial in the the corners and descents. after the 3rd lap we decided to just spin it out on the road and call it day... and beat the traffic.
good weather and all the pros were starting to roll out on the course as we were leaving.... wish i was racing with them (and taking a beatdown)!
got home, cleaned the bike, and got things ready for tomorrow. can't wait to watch beth and all the homies races.
i have been of tired all day even after good sleep. plan on relaxing the rest of the days with a couple of beers and good dinner and to bed mega early. early wake-ups the next two days.
ranger time!
Thursday Mar 25, 2010 #
Note
slept:8.0
good sleep. schedule is kind of jacked today. con all early so i have to bag swamis. riding hodges with trevor later... and more work... and then after spin with beth hopefully.
8 AM
Strength/Core (home) 30:00 [3]
another solid home session this morning before heading out to ride.
3 rounds of:
5 min plank
100 various crunches on ball
20 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball (new favorite)
20 TRX pull ups (changed grip every round)
30 knee raises w/ TRX alternating sides
20 straight knee raises w/ TRX
3 rounds of:
5 min plank
100 various crunches on ball
20 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball (new favorite)
20 TRX pull ups (changed grip every round)
30 knee raises w/ TRX alternating sides
20 straight knee raises w/ TRX
10 AM
Cycling-MTB (Endurance) 2:29:48 [3] 30.02 mi (12.0 mph) +1555ft
ahr:129 max:166
hit hodges with trevor. plan was just to ride mellow and add in some unstructured intervals. mission accomplished. just a fun route, a lot of 1-track, and the legs felt great. snappy.
after all the climbing yesterday nice to just ride a flatter, fast... and always good times riding with Trevor.
after all the climbing yesterday nice to just ride a flatter, fast... and always good times riding with Trevor.
4 PM
Cycling-Road (Recovery) 1:13:20 [2] 20.0 mi (16.4 mph) +554ft
ahr:126 max:164
afternoon spin sesh with beth. perfect weather and just cruised the coast. she had to inervals to do and i just hung back. she was dropping the HAMMER. can't wait to watch her race on saturday... it's on!
i got 4 x 30s up the rollers throughout the ride. really want to work on top end and accelerations over the next couple of weeks leading up to sea otter.
foam roller right after.
killing it!
i got 4 x 30s up the rollers throughout the ride. really want to work on top end and accelerations over the next couple of weeks leading up to sea otter.
foam roller right after.
killing it!
 |
| From Riding/Training Photos |
Wednesday Mar 24, 2010 #
Note
slept:7.0
slept 10-5am. been staying up until 10 for no reason. want to start getting back into routine of getting in bed at 9-915. banking bonus sleep.
trail time.
trail time.
6 AM
Cycling-MTB (Endurance-climbing) 3:03:38 [3] 30.27 mi (9.9 mph) +4180ft
ahr:131 max:170
i'm back... feeling like i am pretty much recovered from VQ. headed in out in the dark this morning on mtb. straight for la costa. wanted to hit double peak and also get in 6 x 30 seconds sprints on the way back.
first ride on new tire combo. fastrack 2.00 front and rear. really like it and can notice a pretty big difference in rear traction as compared to the renegade. gonna stick with this through SO.
felt good climbing did front side loop (up horned lizard-down switchbacks-up water tank). then descended crippler and headed for double peak. did the climb and then out and back on ridge line trail. feeling good. warm. and then headed back home. (up crippler-down horned lizard-hood trail-road-encinitas ranch-home)
nailed the 30 second intervals on the the way. felt good to open it up. i need to start doing more of the short all out stuff.
good day on the bike.
first ride on new tire combo. fastrack 2.00 front and rear. really like it and can notice a pretty big difference in rear traction as compared to the renegade. gonna stick with this through SO.
felt good climbing did front side loop (up horned lizard-down switchbacks-up water tank). then descended crippler and headed for double peak. did the climb and then out and back on ridge line trail. feeling good. warm. and then headed back home. (up crippler-down horned lizard-hood trail-road-encinitas ranch-home)
nailed the 30 second intervals on the the way. felt good to open it up. i need to start doing more of the short all out stuff.
good day on the bike.
Tuesday Mar 23, 2010 #
Note
slept:7.0 weight:133.2lbs
i'm back.. or getting there. up at 515 without an alarm and feeling great. still going to play it safe. curious to see how i feel on the bike this morn.
6 AM
Cycling-Road (Endurance) 2:35:51 [3] 42.68 mi (16.4 mph) +2497ft
ahr:132 max:156
got on the road at 6:15 and was feeling pretty good. i have definitely turned the corner recovery wise. even though i was feeling pretty good i wanted to keep today relatively easy and make sure i am ready for a couple of harder days and the race on sunday.
hit the swami's/elfin loop and the cruised through leucadia-saxony-home. perfect riding weather and no wind.
hit the swami's/elfin loop and the cruised through leucadia-saxony-home. perfect riding weather and no wind.
5 PM
Strength/Core (home) 20:00 [3]
home session. knocked it out.
3 rounds of:
100 various crunches on ball
20 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball (new favorite)
20 TRX pull ups (changed grip every round)
30 knee raises w/ TRX alternating sides
20 straight knee raises w/ TRX
then some stretching.
this was quality work. if i can hit RU once a week and do this twice at home i will be doing awesome core/strength. may start trying to knock this session out in the AM before riding... on my easier days.
3 rounds of:
100 various crunches on ball
20 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball (new favorite)
20 TRX pull ups (changed grip every round)
30 knee raises w/ TRX alternating sides
20 straight knee raises w/ TRX
then some stretching.
this was quality work. if i can hit RU once a week and do this twice at home i will be doing awesome core/strength. may start trying to knock this session out in the AM before riding... on my easier days.
Monday Mar 22, 2010 #
Note
slept:8.0
in bed before 10 and up at 615. a little extra sleep this morning. another EZ spin today and a massage this afternoon. hope to be back on track by tuesday but going to play it safe and make recovery #1 priority.
7 AM
Cycling-Road (recovery) 1:55:20 [2] 29.9 mi (15.6 mph) +1417ft
ahr:127 max:151 weight:131.4lbs
another EZ spin. cool clear morning and just knocked the "hood" loop up through carlsbad and then back down the coast.
soreness is fading from body (legs and upperbody) but still pretty sluggish. to be expected. focusing on recovery. i will likely take it ez again tomorrow and see how i feel on wednesday.
soreness is fading from body (legs and upperbody) but still pretty sluggish. to be expected. focusing on recovery. i will likely take it ez again tomorrow and see how i feel on wednesday.
4 PM
Note
60 min massage + adjustment. my body needed it. body is coming back quickly and started to feel good and can feel the fatigue/tiredness leaving. been eating good. going to continue to play it safe and keep tomorrow mellow as well but probably get in a longer ride.
Sunday Mar 21, 2010 #
Note
slept:9.0 weight:131.4lbs
in bed at 9pm and got up just before 7... zombie sleep. even after a 45min power nap when i got home yesterday.
body is pretty beat up. gonna get out for an EZ spin on the road some time today. no plans. rest.
body is pretty beat up. gonna get out for an EZ spin on the road some time today. no plans. rest.
10 AM
Cycling-Road (recovery) 1:44:41 [2] 25.66 mi (14.7 mph) +774ft
ahr:114 max:141
rolled out just before 10am and headed down to B&L to meet up with beth. hung for a bit at the shop and then headed up to del mar and back. beth headed home once we hit encinitas and I added on a bit.
kept the effort very low and cadence high. a lot of small rings. pretty beat up from VQ. It's been a while since i have been this shelled. gotta play is safe the next couple of days so i can be ready to throwdown next sunday in fontana.
kept the effort very low and cadence high. a lot of small rings. pretty beat up from VQ. It's been a while since i have been this shelled. gotta play is safe the next couple of days so i can be ready to throwdown next sunday in fontana.
Saturday Mar 20, 2010 #
Event: The Vision Quest
Note
slept:5.0
up at 3am for VQ. this is just stupid.... but ready to race. good sleep... just need more of it!
good pre-race meal last night.
grilled salmon, veggies, and sweet pots.... stuffed.
good pre-race meal last night.
grilled salmon, veggies, and sweet pots.... stuffed.
5 AM
Cycling-MTB race (VISION QUEST!) 6:23:00 [5] 55.14 mi (8.6 mph) +106868ft
ahr:153 max:184
no warm up before the race. ryan and i made the call just to get to the front before the crowds. cold but could have been way worse. wore the perfect gear.
race started and i was able to latch on the front pack rolling out on blackstar. good thing because my lights were not good enough for how dark it was. the packed split about half way up and i hung on to a sho-air guy's (jason - cool dude) wheel until the golf ball. sitting on his wheel was probably a good there at time i thought he as holding me back and other times pushing. helped me keep my effort in check.
bstart (g2g): 44:30
i was feeling good and sun was coming up. killer views. stayed on it heading to motorway. lost sho-air b/c i had to take a leak at 1:33 mark and didn't want to have to descend motorway with anything on my mind.
top bstar gate - top of motorway: 55:01
motorway descent went well. rode smooth and stayed in control.
motorway: 13:40
rolled through aid station #1 and had them fill my bottle and got back on it. pushed up silverado to maple springs. halfway up maple springs i was feeling REALLY good and kept a consistent pace.
aid station #1 to 4 corners: 59:30
about at third of the way up to the peak i got a rear flat. tear in sidewall. used all my air trying to get it to seal. dumb. i should have just thrown my tube in right away.... so i started hiking up the climb and waited for some one to roll up on me. it took about 15 mins for first guy to get to me and he had nothing and then 3 other guys nothing. after 20+ min of walking/hinking my friend craig rolled and game me a co2. lost between 20-30 min.
changed the tire and was getting back on it just as sean past. stoked see him. the "race" was pretty much over for me at this point. i mean i don't if i was racing in the first place. my only goal was to go sub 6 and i was on pace before flat. i knew that was out of window now but not bummed at all! just dealt with and knowing i am racing next sunday i decided to play it a little safer.
4 corners to peak: 52:59
rode UHJ like a wimp and then had fun on LHJ. got to aid station 2 and took my time. refilled bottle, took off some gear, talked to dan.
peak to aid station 2: 42:31
stopped again on the road up to take a leak and then another stop just after gate to take arm warmers. in no rush but i was feeling good. decided i was going to push it again. i started reeling people in and then got to west horse thief. bitch of a climb and saw everybody hiking. i was able to ride about 50% of it at least and that made a huge difference. i was rolling right by people all the way to the top.
WHT climb (from split to top bbq): 34:56
was stoked to reach the top and caught my friend craig on the way (gave me co2) he told me i better step on because he was coming for me on the descent... so that's what i did. caught one more rider on the fire road leading to trabuco descnet and rode hard. legs felt awesome and was able to drop him and then had fun railing the descent. some of the best riding i have done out there.
craig did catch me near the end right before the gate on trabuco and we hammered to the finish. hands and tri's were achy but that was it. still had plenty of juice in the legs.
finish: 6:23
- nutrition: prolong, perpetum, vitargo - all worked well.
such a fun/hard day. flat did not bum me out at all. i would rather flat in a race like as opposed to a short XC or cross race. it's a long day and getting through it i what's it's all about... no matter what happens. i was prepared to hike the course if need be.
so stoked to have everybody out there. bring on Park City!!!
race started and i was able to latch on the front pack rolling out on blackstar. good thing because my lights were not good enough for how dark it was. the packed split about half way up and i hung on to a sho-air guy's (jason - cool dude) wheel until the golf ball. sitting on his wheel was probably a good there at time i thought he as holding me back and other times pushing. helped me keep my effort in check.
bstart (g2g): 44:30
i was feeling good and sun was coming up. killer views. stayed on it heading to motorway. lost sho-air b/c i had to take a leak at 1:33 mark and didn't want to have to descend motorway with anything on my mind.
top bstar gate - top of motorway: 55:01
motorway descent went well. rode smooth and stayed in control.
motorway: 13:40
rolled through aid station #1 and had them fill my bottle and got back on it. pushed up silverado to maple springs. halfway up maple springs i was feeling REALLY good and kept a consistent pace.
aid station #1 to 4 corners: 59:30
about at third of the way up to the peak i got a rear flat. tear in sidewall. used all my air trying to get it to seal. dumb. i should have just thrown my tube in right away.... so i started hiking up the climb and waited for some one to roll up on me. it took about 15 mins for first guy to get to me and he had nothing and then 3 other guys nothing. after 20+ min of walking/hinking my friend craig rolled and game me a co2. lost between 20-30 min.
changed the tire and was getting back on it just as sean past. stoked see him. the "race" was pretty much over for me at this point. i mean i don't if i was racing in the first place. my only goal was to go sub 6 and i was on pace before flat. i knew that was out of window now but not bummed at all! just dealt with and knowing i am racing next sunday i decided to play it a little safer.
4 corners to peak: 52:59
rode UHJ like a wimp and then had fun on LHJ. got to aid station 2 and took my time. refilled bottle, took off some gear, talked to dan.
peak to aid station 2: 42:31
stopped again on the road up to take a leak and then another stop just after gate to take arm warmers. in no rush but i was feeling good. decided i was going to push it again. i started reeling people in and then got to west horse thief. bitch of a climb and saw everybody hiking. i was able to ride about 50% of it at least and that made a huge difference. i was rolling right by people all the way to the top.
WHT climb (from split to top bbq): 34:56
was stoked to reach the top and caught my friend craig on the way (gave me co2) he told me i better step on because he was coming for me on the descent... so that's what i did. caught one more rider on the fire road leading to trabuco descnet and rode hard. legs felt awesome and was able to drop him and then had fun railing the descent. some of the best riding i have done out there.
craig did catch me near the end right before the gate on trabuco and we hammered to the finish. hands and tri's were achy but that was it. still had plenty of juice in the legs.
finish: 6:23
- nutrition: prolong, perpetum, vitargo - all worked well.
such a fun/hard day. flat did not bum me out at all. i would rather flat in a race like as opposed to a short XC or cross race. it's a long day and getting through it i what's it's all about... no matter what happens. i was prepared to hike the course if need be.
so stoked to have everybody out there. bring on Park City!!!
C • VQ 2
Friday Mar 19, 2010 #
Note
slept:7.0 weight:134lbs
not a great night sleep. was in bed 10-615 but woke for about an hour in the are 230am and then crashed. don't feel tired thought and was wide awake around 3.... which may be a good sign for getting up mega early tomorrow.
got everything dialed for VQ. EZ spin on the bike this morning, then work, then heading up to weegers. it's on!
got everything dialed for VQ. EZ spin on the bike this morning, then work, then heading up to weegers. it's on!
7 AM
Cycling-Road (pre-race ) 1:39:22 [3] 28.14 mi (17.0 mph) +755ft
ahr:131 max:165
i am ready. felt great again this morning. loving the warmer temps.
rolled out and headed north up to carlsbad, flipped and rode down to solana beach, and then home. kept it EZ and just spinning. nailed all the rollers. about 10 x 30-45 second accelerations. just opening the legs up.
i am ready to race.
rolled out and headed north up to carlsbad, flipped and rode down to solana beach, and then home. kept it EZ and just spinning. nailed all the rollers. about 10 x 30-45 second accelerations. just opening the legs up.
i am ready to race.
Thursday Mar 18, 2010 #
Note
slept:8.25 weight:134lbs
pretty good sleep. 930-625. woke at 2am and was up for a bit... thinking about VQ and Fontana. i am ready to race. was able to crash after beth got to get on the trainer at 5am. EZ mellow ride today and then prepping all stuff for VQ. it's on.
7 AM
Cycling-Road (recovery) 2:04:43 [2] 33.0 mi (15.9 mph) +1526ft
ahr:129 max:157
awesome start to the day. extra sleep and massage have me feeling so good!
headed out the door at 7 and just spun down the coast to UCSD and back via la costa. felt really good the whole time and kept the effort very EZ. hoping to keep this feeling going into saturday.
headed out the door at 7 and just spun down the coast to UCSD and back via la costa. felt really good the whole time and kept the effort very EZ. hoping to keep this feeling going into saturday.
 |
| From Riding/Training Photos |
4 PM
Strength/Core (rehab united) 30:00 [1]
awesome prerace session at RU. worked with bryan and he had me doing a lot of stretching that really opened up my hips. good dynamic stretching, foam roller, and some light core work.
stoked i decided to go.
stoked i decided to go.
Wednesday Mar 17, 2010 #
Note
slept:7.5 weight:134lbs
930-5am. solid sleep. didn't wake up once. until 5am. no alarm. decided to get up and get on it early. iwant to ride frist 30 in the dark.... like it's gonna be on saturday.
C • b2 1
6 AM
Cycling-MTB (Endurance) 2:40:51 [3] 24.92 mi (9.3 mph) +3189ft
ahr:132 max:168
on it just before 6. another warm morning. i used the light i will use for VQ. solid.
headed straight to the trail and started sipping on a bottle of prolong just like i will in the race. making sure do take a swig every 10-15 min or when i had the chance on trail. solid energy throughout the ride. perfect morning.
did the standard loop. up horned lizard-down water tank-up switchbacks-down horned lizard-up water tank-loop around top-down switchbacks.
made all the tech climbing sections. stoked.
after the loop i rode another to see how long it was. ended up being about 6 mins and at race/interval pace it will be around 5. want to start doing some shorter/harder intervals on the mtb.
good ride and now i am really starting to get excited for saturdays race... no matter how long it takes.
headed straight to the trail and started sipping on a bottle of prolong just like i will in the race. making sure do take a swig every 10-15 min or when i had the chance on trail. solid energy throughout the ride. perfect morning.
did the standard loop. up horned lizard-down water tank-up switchbacks-down horned lizard-up water tank-loop around top-down switchbacks.
 |
| From Riding/Training Photos |
made all the tech climbing sections. stoked.
after the loop i rode another to see how long it was. ended up being about 6 mins and at race/interval pace it will be around 5. want to start doing some shorter/harder intervals on the mtb.
good ride and now i am really starting to get excited for saturdays race... no matter how long it takes.
C • race 4
4 PM
Note
1 hour massage. mellow. not the gnar i had last time. body is feeling good. now just enjoying st. patty's day with beth.... and some jameson!
Tuesday Mar 16, 2010 #
Note
slept:7.75
945-530
good times and good beers at alehouse last night. Recovery Monday. home by 730. great dinner. and good sleep.
race week/prep begins today.
in bed by.
nutritional excellence!
race day boost.
back off caffeine
good times and good beers at alehouse last night. Recovery Monday. home by 730. great dinner. and good sleep.
race week/prep begins today.
in bed by.
nutritional excellence!
race day boost.
back off caffeine
6 AM
Cycling-Road intervals (VO2 Intervals) 2:12:16 [4] 33.08 mi (15.0 mph) +3406ft
ahr:135 max:184
rad morning and good legs. weather was perfect about 60 rolling out and getting warmer.
shortened interval workout today due to race week.
1x9' as 1st 3' z3-2nd 3' z4-3rd 3' z5 (3' RI)
2x3' z5 (3' RI)
10' easy
2x1' max effort (3-5' RI) + c/d.
9 minute interval went very well. felt fast and strong. approached the same way as i did last week. good motivation. i was able to 184 bpms!
9min int #1 (San Elijo)
9:02, 1.55 miles, 571 ft of climbing
avg hr: 164
max hr: 184
avg cadence: 70 rpm
3 min int #1
3:02, .6 miles, 213 ft of climbing
avg hr: 170
max hr: 178
avg cadence: 71 rpm
3 min int #2
3:02, .59 miles, 211 ft of climbing
avg hr: 166
max hr: 176
avg cadence: 74 rpm
knocked out the 2x1 on the climbs during the rest of the ride. took it really easy after the intervals. just logging mellow miles. quality ride. was over 3000 ft of climbing before 2 hour mark.
good start to the day. feeling good.
shortened interval workout today due to race week.
1x9' as 1st 3' z3-2nd 3' z4-3rd 3' z5 (3' RI)
2x3' z5 (3' RI)
10' easy
2x1' max effort (3-5' RI) + c/d.
9 minute interval went very well. felt fast and strong. approached the same way as i did last week. good motivation. i was able to 184 bpms!
9min int #1 (San Elijo)
9:02, 1.55 miles, 571 ft of climbing
avg hr: 164
max hr: 184
avg cadence: 70 rpm
3 min int #1
3:02, .6 miles, 213 ft of climbing
avg hr: 170
max hr: 178
avg cadence: 71 rpm
3 min int #2
3:02, .59 miles, 211 ft of climbing
avg hr: 166
max hr: 176
avg cadence: 74 rpm
knocked out the 2x1 on the climbs during the rest of the ride. took it really easy after the intervals. just logging mellow miles. quality ride. was over 3000 ft of climbing before 2 hour mark.
good start to the day. feeling good.
4 PM
Cycling-Road (Recovery) 1:16:39 [2] 19.36 mi (15.2 mph) +571ft
ahr:120 max:146
pure recovery. headed out with beth after work. recovery spin for both of us so super mellow for me.
super warm - cycling tan is coming along nicely after the past couple of days. stoked!
shithouse headwind heading up the coast, kept it in the small ring, spinning. then solid tailwind coming home... spinning it out.
now that's it's staying light later after noon spins are going to become a staple. great recovery and stress relief after work.
super warm - cycling tan is coming along nicely after the past couple of days. stoked!
shithouse headwind heading up the coast, kept it in the small ring, spinning. then solid tailwind coming home... spinning it out.
now that's it's staying light later after noon spins are going to become a staple. great recovery and stress relief after work.
5 PM
Strength/Core (home) 15:00 [2]
core session right after ride.
3 rounds of:
100 crunches on ball
30 back ext on ball
20 push ups
20 trx pull ups
30 alt sides knee raises on trx
20 straight knee raises on trx
done.
3 rounds of:
100 crunches on ball
30 back ext on ball
20 push ups
20 trx pull ups
30 alt sides knee raises on trx
20 straight knee raises on trx
done.
Monday Mar 15, 2010 #
Note
slept:8.5 weight:132.8lbs
zombie sleep. good. 930pm-6am. into work early of a conference call. hoping to rollout early and enjoy some warm weather, sunshine, and trails.
2 PM
Cycling-Road (Recovery) 2:12:51 [3] 35.75 mi (16.1 mph) +1447ft
ahr:125 max:155
killer recovery ride. got out of work early and hit the road with TJ. sunny... not a clound in the sky and 80 degress. RAD.
super easy effort and legs felt great. rode from home to la costa starbucks and then up to o'side harbor (bridge) and back.
headed straight to encinitas alehouse after for some "recovery monday". good IPA's and sweet potato fries.
super easy effort and legs felt great. rode from home to la costa starbucks and then up to o'side harbor (bridge) and back.
headed straight to encinitas alehouse after for some "recovery monday". good IPA's and sweet potato fries.
Sunday Mar 14, 2010 #
Note
slept:7.0 weight:134lbs
mellow night cooking dinner and hanging with beth and tom. knocked down some jack and cokes and just tried to relax. still kind of wired though.
not a great sleep. smoke detector went off early waking us up. had to break out ladder from garage and take down. hassle. hard getting back to sleep. lame.
not a great sleep. smoke detector went off early waking us up. had to break out ladder from garage and take down. hassle. hard getting back to sleep. lame.
C • ha 2
8 AM
Cycling-Road (Endurance) 6:11:19 [3] 100.32 mi (16.2 mph) +3409ft
ahr:129 max:174
100 miler! first on in a long time. this was just what i needed. after a stressful week/weekend of work i couldn't of asked for anything more. i made the right call by bagging the race and not heading to the SA's. i was stoked to be able to help beth get through her back to back 100 mile rides! love it! also super stoked that slater and mo joined us!
total coastal cruise session. home, through base and then up to Revo in dana point. it's a ride beth and i have wanted to do for a couple of years... and today was the day. mellow pace and PERFECT weather. 70 and sunny. stopped for esspresso in dana point at Revo. and then cruised home with a slight tail wind.
i got stronger as the ride went on and felt great all day.
life is good. really looking forward to VQ and more good times with the crew!
total coastal cruise session. home, through base and then up to Revo in dana point. it's a ride beth and i have wanted to do for a couple of years... and today was the day. mellow pace and PERFECT weather. 70 and sunny. stopped for esspresso in dana point at Revo. and then cruised home with a slight tail wind.
i got stronger as the ride went on and felt great all day.
life is good. really looking forward to VQ and more good times with the crew!
C • PTE 2
Saturday Mar 13, 2010 #
Note
slept:8.0
solid sleep and good hanging out last night with beth and tom. in bed before 10. hoping to finished with cut over and home around 1230 and out on the bike.
talked with cody yesterday and i am going to ride as long as possible for a couple of reasons.
1. VQ is focus
2. i always have had my vest races after riding longer and harder the day before. i won bonelli UC cup champ race last year after pre-riding 2 laps and shelling myself in my first CX race the day before.
3. experimenting for future races
4. i was pretty flat at sagebrush only riding 1.5 hours the day before.
Learning Process.
talked with cody yesterday and i am going to ride as long as possible for a couple of reasons.
1. VQ is focus
2. i always have had my vest races after riding longer and harder the day before. i won bonelli UC cup champ race last year after pre-riding 2 laps and shelling myself in my first CX race the day before.
3. experimenting for future races
4. i was pretty flat at sagebrush only riding 1.5 hours the day before.
Learning Process.
4 PM
Cycling-Road (stress relief) 2:10:02 [3] 37.47 mi (17.3 mph) +2490ft
ahr:135 max:164
post work/upgrade ride... HAD to get out. head was all over the place after working all day and trying to decide what to do tomorrow. race, SA's...????
i felt good though and hammer the swami's loop from home, racing the sun!
got home as sun was setting and decided to bag everything tomorrow and just ride with beth. it's been a busy/stressful (on the mind) week and i need to relax. i will be racing super early next saturday and having to pack everything then and head north... dont wont to do anything like that tomorrow. just ride and have fun with the wife.
i felt good though and hammer the swami's loop from home, racing the sun!
got home as sun was setting and decided to bag everything tomorrow and just ride with beth. it's been a busy/stressful (on the mind) week and i need to relax. i will be racing super early next saturday and having to pack everything then and head north... dont wont to do anything like that tomorrow. just ride and have fun with the wife.
Friday Mar 12, 2010 #
Note
slept:6.5 weight:132.4lbs
up mega early... 4:10am. woke up without an alarm... and started thinking about work and major upgrade this weekend. lame. but not tired. decided to get up and knock out some stuff before hitting the trails.
tom is on his way out from AZ and we might head out to hodges this afternoon. stoked.
nutrition mission is going WELL. small changes. more next week.
tom is on his way out from AZ and we might head out to hodges this afternoon. stoked.
nutrition mission is going WELL. small changes. more next week.
6 AM
Cycling-MTB (recovery) 2:08:14 [3] 20.61 mi (9.6 mph) +2585ft
ahr:131 max:165
mellow mtb miles. on it eary, before 530am. had to be at work early and have a meeting at Cisco at 930am. could have rode longer but am hoping to hit hodges with tom later.
first ride on new tire set up.
front - captain
rear - renegade
kept the effort really easy. nothing HARD... at all. legs felt good but a little tired and suggish overall. probably from hard ride yesterday and waking up at 4am.
really like the new tires. hooked up on everything. shocked with how good the traction was with the renegade. super low knobs.
first ride on new tire set up.
front - captain
rear - renegade
kept the effort really easy. nothing HARD... at all. legs felt good but a little tired and suggish overall. probably from hard ride yesterday and waking up at 4am.
really like the new tires. hooked up on everything. shocked with how good the traction was with the renegade. super low knobs.
11 AM
Strength/Core (work gym) 20:00 [2]
quick core session after mtg before lunch. ball, planks, stretching.
3 PM
Cycling-MTB (Recovery) 1:43:26 [2] 19.0 mi (11.0 mph) +909ft
ahr:122 max:154
hit hodges this afternoon with tom. PERFECT conditions! sunny and warm... trails were sick. with everything going on at work this was just what i needed and stoked to ride with tom... it's been too long.
i kept the the pace MEGA MELLOW. all about recovery and having fun. now just relaxing and having a couple of beers.
bring on NEXUS.
recovery!!!!!
i kept the the pace MEGA MELLOW. all about recovery and having fun. now just relaxing and having a couple of beers.
bring on NEXUS.
 |
| From Riding/Training Photos |
recovery!!!!!
 |
| From Riding/Training Photos |
Thursday Mar 11, 2010 #
Note
slept:7.5
early to be early to rise. hitting swami's early and heading into work... a lot to get done today. going to be early mornings for the rest of the week and weekend... not stoked. but it is what it is.
6 AM
Cycling-Road (swami's) 2:57:09 [4] 50.85 mi (17.2 mph) +3248ft
ahr:140 max:192
Great ride this morning. definitely better than the first group ride a couple of weeks ago. PROGRESS!
rolling at 535am. i got in 45 minutes before rolling with the group.
swami's interval:
1:01, 20.74 miles, 1276 ft of climbing
avg HR: 151
max HR: 192
sat in as we hit the coast and then moved to the front on the rollers and took some pulls. was feeling good. first climb on backside was solid. sat in halfway and then started making my move. lead up the rest of the climb and gapped the group. solid.
climb #2 wasn't as good. front 4 guys made a sketchy move making a right turn on red pretty fast with out slowing. not trying to get hit by a car i slowed up a bit and then chased up the climb. worked HARD but couldn't close the gap but put a big gap on rest of group.
then a solid effort on farady. guys were sitting on me and then tried to go by near the top of the climb. i threwdown and gapped them taking the lead all the way up the climb.
rest of ride was mellow. just sitting in. then brian got in some bonus miles after. great weather. cold at start, but super clear and perfect.
rolling at 535am. i got in 45 minutes before rolling with the group.
swami's interval:
1:01, 20.74 miles, 1276 ft of climbing
avg HR: 151
max HR: 192
sat in as we hit the coast and then moved to the front on the rollers and took some pulls. was feeling good. first climb on backside was solid. sat in halfway and then started making my move. lead up the rest of the climb and gapped the group. solid.
climb #2 wasn't as good. front 4 guys made a sketchy move making a right turn on red pretty fast with out slowing. not trying to get hit by a car i slowed up a bit and then chased up the climb. worked HARD but couldn't close the gap but put a big gap on rest of group.
then a solid effort on farady. guys were sitting on me and then tried to go by near the top of the climb. i threwdown and gapped them taking the lead all the way up the climb.
rest of ride was mellow. just sitting in. then brian got in some bonus miles after. great weather. cold at start, but super clear and perfect.
Wednesday Mar 10, 2010 #
Note
slept:7.75 weight:132.4lbs
another good sleep in bed at 915.
change up in the master plan due to big week/weekend of work and race on sunday. talked with coach cody last and figured i might as well have a good race on sunday!
riding long today, semi long tomorrow, mellow/recovery friday, race prep sat, race sun.
so up early and getting on it.
change up in the master plan due to big week/weekend of work and race on sunday. talked with coach cody last and figured i might as well have a good race on sunday!
riding long today, semi long tomorrow, mellow/recovery friday, race prep sat, race sun.
so up early and getting on it.
6 AM
Cycling-Road (Endurance) 4:15:00 [3] 68.1 mi (16.0 mph) +4485ft
ahr:139 max:168
on the road at 540am. clear cold morning. 42 degrees when i rolled out. kind of gear test for VQ. based on the temps and weather patterns right now i am pretty sure it will be in the low 40's (if not colder) at the start and warming up into the low 50's by noon. hopefully i will be done by then!
wore: headband, deflect gloves, L/S Klima baselayer, vento jacket, leg warmers, spec wool socks, and sock guy shoe covers.
stayed pretty warm and never got hot, even near end of ride. took off gloves and headband 2.5 hours in. i will probably wear all the same stuff for VQ, but probably my waterproof shoe covers.
Great Ride. Started off cold and eased into it. legs felts as expected after yesterdays intervals. not sore or tired... just a lack of snap. kept the effort steady and didn't push it.
good route.
http://connect.garmin.com/activity/26633077
felt just ok for the first 2.5 hours and then really came around heading into 3rd hour. felt stronger as ride progressed. good sign.
nutrtion on ride:
1 bottle prolong, 1 pb&j larabar
with the way things are looking right now this may be my last long ride before VQ.
wore: headband, deflect gloves, L/S Klima baselayer, vento jacket, leg warmers, spec wool socks, and sock guy shoe covers.
stayed pretty warm and never got hot, even near end of ride. took off gloves and headband 2.5 hours in. i will probably wear all the same stuff for VQ, but probably my waterproof shoe covers.
Great Ride. Started off cold and eased into it. legs felts as expected after yesterdays intervals. not sore or tired... just a lack of snap. kept the effort steady and didn't push it.
good route.
http://connect.garmin.com/activity/26633077
felt just ok for the first 2.5 hours and then really came around heading into 3rd hour. felt stronger as ride progressed. good sign.
nutrtion on ride:
1 bottle prolong, 1 pb&j larabar
with the way things are looking right now this may be my last long ride before VQ.
Tuesday Mar 9, 2010 #
Note
slept:8.0
solid 8 hours. in bed at 845! up early to knock out ride before early meeting. then another ez spin in afternoon with beth.
6 AM
Cycling-Road (VO2 Intervals) 2:16:09 [4] 34.25 mi (15.1 mph) +3730ft
ahr:137 max:182
up and rolling early at 530am... weeger style.
i had to be on it extra early because of important 9am work mtg. so i had no time to BS around. I headed straight for san elijo to knock out intervals. 35+ min warm up and really concentrated on getting a good warm up for once. got the HR up a couple of times in and out of saddle. super windy but i was feeling really good.
same VO2 intervals as past two weeks:
2x9' as 1st 3' z3-2nd 3' z4-3rd 3' z5 (3' RI)
2x3' z5 (3' RI)
10' easy
4x1' max effort (3-5' RI) + c/d.
9' int. on 4-6% grade, 3' int. 2-3% grade, 1' int. on varried grades.
9min int #1 (San Elijo)
9:02, 1.58 miles, 571 ft of climbing
avg hr: 164
max hr: 179
avg cadence: 72 rpm
9min int #2 (San Elijo)
9:05, 1.65 miles, 581 ft of climbing
avg hr: 161
max hr: 182
avg cadence: 66 rpm
Killed it! so stoked with how these went. i rode these like i was racing (visualizing sunday's race). increased my effort for each 3 min block and and attacked out of the saddle last minute to all out effort. nailed the zones as prescribed. felt great!
3 min int #1
3:02, .62 miles, 217 ft of climbing
avg hr: 169
max hr: 179
avg cadence: 71 rpm
3 min int #2
3:02, .60 miles, 217 ft of climbing
avg hr: 171
max hr: 178
avg cadence: 74 rpm
again... thought about racing during 3 min intervals. climbed hard out of saddle for first minute, sat down for 2nd minute staying on it, and then "attacked" again for 3rd minute until the end. felt really strong during these as well.
finished with the 4x1min while cruising home and just pushed hard on two climbs for first two and the last two were from a stop (at lights) simulating race starts.
wind was gnarly. the gusts were almost blowing me over and bringing me to a complete stop. didn't let it get to me though because the workout went so well.
this is definitely the BEST interval session i have had this year! i felt great from the start. i think a lot of that has to do with my recovery yesterday. skipping RU strength class and just getting home and relaxing was the right call and confirms by decision to stop going to he monday class and focus more on recovery on mondays. i think a good morning spin and solo core/stretching/foam roller session will be more beneficial than shelling myself on mondays nights after big weekends of training.
possibility of second ride this afternoon with beth. all depends on this wind and work.
i had to be on it extra early because of important 9am work mtg. so i had no time to BS around. I headed straight for san elijo to knock out intervals. 35+ min warm up and really concentrated on getting a good warm up for once. got the HR up a couple of times in and out of saddle. super windy but i was feeling really good.
same VO2 intervals as past two weeks:
2x9' as 1st 3' z3-2nd 3' z4-3rd 3' z5 (3' RI)
2x3' z5 (3' RI)
10' easy
4x1' max effort (3-5' RI) + c/d.
9' int. on 4-6% grade, 3' int. 2-3% grade, 1' int. on varried grades.
9min int #1 (San Elijo)
9:02, 1.58 miles, 571 ft of climbing
avg hr: 164
max hr: 179
avg cadence: 72 rpm
9min int #2 (San Elijo)
9:05, 1.65 miles, 581 ft of climbing
avg hr: 161
max hr: 182
avg cadence: 66 rpm
Killed it! so stoked with how these went. i rode these like i was racing (visualizing sunday's race). increased my effort for each 3 min block and and attacked out of the saddle last minute to all out effort. nailed the zones as prescribed. felt great!
3 min int #1
3:02, .62 miles, 217 ft of climbing
avg hr: 169
max hr: 179
avg cadence: 71 rpm
3 min int #2
3:02, .60 miles, 217 ft of climbing
avg hr: 171
max hr: 178
avg cadence: 74 rpm
again... thought about racing during 3 min intervals. climbed hard out of saddle for first minute, sat down for 2nd minute staying on it, and then "attacked" again for 3rd minute until the end. felt really strong during these as well.
finished with the 4x1min while cruising home and just pushed hard on two climbs for first two and the last two were from a stop (at lights) simulating race starts.
wind was gnarly. the gusts were almost blowing me over and bringing me to a complete stop. didn't let it get to me though because the workout went so well.
this is definitely the BEST interval session i have had this year! i felt great from the start. i think a lot of that has to do with my recovery yesterday. skipping RU strength class and just getting home and relaxing was the right call and confirms by decision to stop going to he monday class and focus more on recovery on mondays. i think a good morning spin and solo core/stretching/foam roller session will be more beneficial than shelling myself on mondays nights after big weekends of training.
possibility of second ride this afternoon with beth. all depends on this wind and work.
11 AM
Strength/Core (work gym) 45:00 [3]
hit the gym at lunch. way easier for me instead of waiting until after work.
started with 2 rounds of:
150 various crunches on ball
30 back ext on ball
20 pushups with feet on ball
myrtl
then.
2 x 20 lat pull down
2 x superset 1
- 20 x dumbbell bench
- 30 x rev crunch
2 x superset 2
- 20 bicep dumbbell curl (ea arm)
- 20 overhead tri ext
2 x triset
- 20 weighted back ext
- 20 lat shoulder raises
- 20 weighted side bends (ea side)
followed it up with solid foam roller session and stretching.
started with 2 rounds of:
150 various crunches on ball
30 back ext on ball
20 pushups with feet on ball
myrtl
then.
2 x 20 lat pull down
2 x superset 1
- 20 x dumbbell bench
- 30 x rev crunch
2 x superset 2
- 20 bicep dumbbell curl (ea arm)
- 20 overhead tri ext
2 x triset
- 20 weighted back ext
- 20 lat shoulder raises
- 20 weighted side bends (ea side)
followed it up with solid foam roller session and stretching.
Monday Mar 8, 2010 #
Note
slept:8.5 weight:133.8lbs
GREAT sleep. good start to the week. feel like a million bucks this morning. bonelli next sunday and VQ in less than 2 weeks. it's on! one more harder week of training before dialing back a bit before VQ.
nutrition mission starts today.
nutrition mission starts today.
6 AM
Cycling-Road (recovery) 1:51:54 [3] 29.0 mi (15.5 mph) +1558ft
ahr:129 max:157
opened garage door and it was drizzling! wet roads... again. still charged. rain stopped immediately and then roads were fine. wind on the coast dried them up pretty fast
good feeling i had waking up this morning carried over to the bike. felt great, kept it mellow and just spinning. rode from home to ucsd and back. felt really good climbing up torrey pines, but held back.
ended the ride still feeling great. PURE RECOVERY!
good feeling i had waking up this morning carried over to the bike. felt great, kept it mellow and just spinning. rode from home to ucsd and back. felt really good climbing up torrey pines, but held back.
ended the ride still feeling great. PURE RECOVERY!
6 PM
Note
Bagged RU session tonight. got caught up late at work and was just not feeling. i never am on Mondays. i think i reached the point in the season where i am going to quit going to monday's class.
after a hard weekend of training, early morning recovery spin, and a full day at work i just can't get up for a monday afternoon workout... and it stresses me out all day about whether i should go or not.
so i think from here on out i am going to try and make monday's truly about recovery and not shelling myself at RU. easier on the mind and body.
got home, cleaned the bike, and knocked out a bunch around the house before sitting down. feeling good. up mega early in AM for bike session. early meeting... going to be a BIG week at work.
after a hard weekend of training, early morning recovery spin, and a full day at work i just can't get up for a monday afternoon workout... and it stresses me out all day about whether i should go or not.
so i think from here on out i am going to try and make monday's truly about recovery and not shelling myself at RU. easier on the mind and body.
got home, cleaned the bike, and knocked out a bunch around the house before sitting down. feeling good. up mega early in AM for bike session. early meeting... going to be a BIG week at work.
Sunday Mar 7, 2010 #
Note
slept:8.0 weight:133.6lbs
solid sleep needed. quads still sore. watching the radar and planning on ride at some point. time/distance depends on weather.
11 AM
Cycling-MTB (Endurance-Climbing ) 3:27:15 [3] 28.77 mi (8.3 mph) +4951ft
ahr:131 max:176
so stoked about this ride! I had no idea what i was going to do today with the weather. then it all came together. 11am rolling from HTT with beth, ryan, slater, monique, and sean.
the plan was to just keep it MELLOW and get in some climbing. mission accomplished. climbs were solid and steady, descents were F'n cold. i was so cold after descending maple springs that i had a hard time getting the HR when climbing back up. by the time we descended HTT i couldn't feel my hands or feet. under dressed for conditions. good reminder for VQ. need thicker gloves, socks, headband, and shoe covers.
got in "bonus" climbing by riding down to meet beth climbing up HTT. and the she descended 2 miles down MS and I went down 3 before climbing back up. too cold to go any further. couldn't catch her.. but i was suffering from the cold.
HTT (gate to gate)
1:23, 9.08 miles, 3,238 of climbing (far from PR, but mega mellow)
avg HR: 157
max HR: 176
3 mile Maple Springs climb
30:25, 3.13 miles, 1020 ft of climbing
avg HR: 142
max HR: 153
good times on the bike with beth and friends. what it's all about!
the plan was to just keep it MELLOW and get in some climbing. mission accomplished. climbs were solid and steady, descents were F'n cold. i was so cold after descending maple springs that i had a hard time getting the HR when climbing back up. by the time we descended HTT i couldn't feel my hands or feet. under dressed for conditions. good reminder for VQ. need thicker gloves, socks, headband, and shoe covers.
got in "bonus" climbing by riding down to meet beth climbing up HTT. and the she descended 2 miles down MS and I went down 3 before climbing back up. too cold to go any further. couldn't catch her.. but i was suffering from the cold.
HTT (gate to gate)
1:23, 9.08 miles, 3,238 of climbing (far from PR, but mega mellow)
avg HR: 157
max HR: 176
3 mile Maple Springs climb
30:25, 3.13 miles, 1020 ft of climbing
avg HR: 142
max HR: 153
good times on the bike with beth and friends. what it's all about!
Saturday Mar 6, 2010 #
Note
slept:7.5
holy crap. quads are so sore from massage. feeling i did 1 100 squats or some punched me a 100 times in each leg.
ride should be interesting. hitting the celo group ride w/ weeger.
ride should be interesting. hitting the celo group ride w/ weeger.
7 AM
Cycling-Road (Endurance) 3:44:11 [3] 59.68 mi (16.0 mph) +3205ft
ahr:128 max:162
Planned on hitting the Celo group ride but bagged that idea after weeger rolled up. my legs were sore and feeling like crap from the massage yesterday. i figured we could get in more miles and at a constant steady effort if did our own ride.
legs felt like crap for first 90 minutes while riding into a headwind the whole time. started feeling better about the 2 hour mark, but still not great. lots of wind. got back to the deli just in time for the club mtg. and ended the ride feeling way better than when i started.
solid ride and glad we did our own thing. i would have liked to log more time today before the rain, but considering i got in 5.5 hours of riding on thursday i don't cutting todays ride a bit short will make any difference.
* need to remember to not get that gnarly of a massage if i want to ride big/hard the next day. my quads are still sore.
legs felt like crap for first 90 minutes while riding into a headwind the whole time. started feeling better about the 2 hour mark, but still not great. lots of wind. got back to the deli just in time for the club mtg. and ended the ride feeling way better than when i started.
solid ride and glad we did our own thing. i would have liked to log more time today before the rain, but considering i got in 5.5 hours of riding on thursday i don't cutting todays ride a bit short will make any difference.
* need to remember to not get that gnarly of a massage if i want to ride big/hard the next day. my quads are still sore.
4 PM
Note
had some thoughts about getting back on the bike this afternoon. hit the grocery and stocked up on the "goods". checked the radar when i got home and we are about to get dumped on. definitely for the best.... legs are still sore from massage.
hoping to get some miles tomorrow after the rain.
time to relax and enjoy a colorado IPA.
hoping to get some miles tomorrow after the rain.
time to relax and enjoy a colorado IPA.
Friday Mar 5, 2010 #
Note
slept:7.0 weight:132.8lbs
woke up when beth got up to get on traininer. in need of a MEGA sleep. changing mind last minute and hitting the trails. more rain for the weekend and probably only chance to ride mtb for next couple of days.
6 AM
Cycling-MTB (Endurance) 2:33:03 [3] 23.31 mi (9.1 mph) +2969ft
ahr:133 max:168
On it early. was planning on riding road today but decided MTB last minute. probably the last chance in the next couple of days with rain on the way.
cold, clear morning. Perfect. did my standard loop at the La Costa trails (horned lizard-switchbacks-water tank climbs). solid effort. slow going at start and kept the HR in check. definitely felt better as ride progressed. last climb was best... feeling wise.
perfect friday morning ride.
listend Dr. F on the to and from the trails. GREAT STUFF!
cold, clear morning. Perfect. did my standard loop at the La Costa trails (horned lizard-switchbacks-water tank climbs). solid effort. slow going at start and kept the HR in check. definitely felt better as ride progressed. last climb was best... feeling wise.
perfect friday morning ride.
listend Dr. F on the to and from the trails. GREAT STUFF!
12 PM
Strength/Core (YMCA) 30:00 [3]
hit the Y right before lunch. quick session.
killer the core.
3 rounds of:
50 med ball throws (12lb)
- 20 side (alternating)
- 10 overhead
- 10 squat throw
- 10 side (alt)
150 crunches on ball
30 back ext on ball
20 push ups w/ feet on ball.
getting it done. very little rest between rounds.
killer the core.
3 rounds of:
50 med ball throws (12lb)
- 20 side (alternating)
- 10 overhead
- 10 squat throw
- 10 side (alt)
150 crunches on ball
30 back ext on ball
20 push ups w/ feet on ball.
getting it done. very little rest between rounds.
4 PM
Note
Gnarly massage!
new massage therapist. she's the gnar. dr. jack told her before i went in that i like deep tissue. she WORKED me! found our 45 mins into the massage that she's a rock climber... hands of STEEL!
dug deep into the legs. i am going to be sore!... but in a good way.
new massage therapist. she's the gnar. dr. jack told her before i went in that i like deep tissue. she WORKED me! found our 45 mins into the massage that she's a rock climber... hands of STEEL!
dug deep into the legs. i am going to be sore!... but in a good way.
Thursday Mar 4, 2010 #
Note
slept:8.0
in bed right after 9pm. next week it's on. in bed at 9pm EVERY night.
BIG day on tap!
BIG day on tap!
6 AM
Cycling-Road (Endurance) 2:15:29 [3] 36.23 mi (16.0 mph) +2142ft
ahr:129 max:161
headed out early for swami's ride. didn't really want to go because i am riding with slater and sean at noon, but i had already told brian i would be there.
after 20 minutes it started raining. met up with the group, no brian, and rolled out. still raining.
group was small due to rain, no fast guys, so after 10 minutes split off and decided to just roll solo and mellow and save it for the noon ride with S & S.
legs felt pretty good but didn't push it. mellow miles.
bike is filthy... AGAIN. lame.
found out later the brian drove all the way to the start from his house and forgot his shoes... loser!
ride #2 should be fun!
after 20 minutes it started raining. met up with the group, no brian, and rolled out. still raining.
group was small due to rain, no fast guys, so after 10 minutes split off and decided to just roll solo and mellow and save it for the noon ride with S & S.
legs felt pretty good but didn't push it. mellow miles.
bike is filthy... AGAIN. lame.
found out later the brian drove all the way to the start from his house and forgot his shoes... loser!
ride #2 should be fun!
12 PM
Cycling-Road (Endurance) 3:15:10 [3] 51.06 mi (15.7 mph) +4255ft
ahr:137 max:178
rad ride with sean & slater. i was just an innocent bystander in the VOLUME WAR!
nytro-san elijo-twov-dbl peak-swamis loop-nytro-home
good times. mellow with some solid climbing. really stoked to knock out this ride during the week with the rain on tap for saturday.
nytro-san elijo-twov-dbl peak-swamis loop-nytro-home
good times. mellow with some solid climbing. really stoked to knock out this ride during the week with the rain on tap for saturday.
Wednesday Mar 3, 2010 #
Note
slept:7.8 weight:134lbs
slept like the dead! been eating like crap this week but feel good. looking rain this weekend... lame. trail time.
6 AM
Cycling-MTB (Endurance) 2:49:00 [3] 25.67 mi (9.1 mph) +3130ft
ahr:127 max:160
on it early this morning. another "warmer" morning. loving it. headed straight for the La Costa trails. this was just an endurance ride, no intervals. i need to make sure i keep the effort in check on these wednesday rides. the tuesday interval workout is hard and then early on thursdays in the swami's hammerfest.
so i need to log the miles but make sure not to go to hard as to jeopardize the recovery from tuesdays ride and not too shell myself before swamis.
legs were OK today. not bad or sore, but not great either. i wanted to head over and climb double peak but a lot of the fireroads were still pretty muddy so i just stayed on the front side of the hill.
good climbs and fun descents.
done for the day.
so i need to log the miles but make sure not to go to hard as to jeopardize the recovery from tuesdays ride and not too shell myself before swamis.
legs were OK today. not bad or sore, but not great either. i wanted to head over and climb double peak but a lot of the fireroads were still pretty muddy so i just stayed on the front side of the hill.
good climbs and fun descents.
done for the day.
Tuesday Mar 2, 2010 #
Note
slept:8.25
good times at aleshouse last night and good dinner! feeling much better this morning. heading out on the bike for an interval session. curious to see how i will feel.
6 AM
Cycling-Road intervals (VO2 Intervals) 2:29:17 [4] 36.77 mi (14.8 mph) +3944ft
ahr:135 max:179
much better ride today. what a difference some good rest, recovery, food, and beers make! even though i felt like crap yesterday getting out for the spin was the right call. legs had no fatigue today and i was ready to nail this one.
same Vo2 workout as last week. tough.
workout:
w/u
2x9' as 1st 3' z3-2nd 3' z4-3rd 3' z5 (3' RI)
2x3' z5 (3' RI)
10' easy
4x1' max effort (3-5' RI) + c/d.
9' int. on 4-6% grade, 3' int. 2-3% grade, 1' int. on varried grades.
9min int #1 (San Elijo)
9:02, 1.46 miles, 518 ft of climbing
avg hr: 160
max hr: 173
avg cadence: 71 rpm
- eased into it. i feel like i have great control of my zones/intensity. gradually built HR and effort through each 3 min block.
9min int #2 (Twin Oaks)
9:08, 1.50 miles, 528 ft of climbing
avg hr: 157
max hr: 173
avg cadence: 65 rpm
descended back down san elijo and then knocked out the 3 min intervals.
3 min int #1
3:01, .57 miles, 210 ft of climbing
avg hr: 168
max hr: 176
avg cadence: 66 rpm
3 min int #2
3:03, .60 miles, 207 ft of climbing
avg hr: 167
max hr: 178
avg cadence: 67 rpm
happy with the 3 min efforts. out of the saddle "attacking towards the end of each interval. felt good.
then rode a loop with some solid power climbs and rollers. mix in the 1 minute intervals on the climbs. started to really feel the last two... legs definitely loading up.
good morning on the bike. nice and warm.
if goes the way i want it to i may get in the "optional" 60 min spin with beth this afternoon.
same Vo2 workout as last week. tough.
workout:
w/u
2x9' as 1st 3' z3-2nd 3' z4-3rd 3' z5 (3' RI)
2x3' z5 (3' RI)
10' easy
4x1' max effort (3-5' RI) + c/d.
9' int. on 4-6% grade, 3' int. 2-3% grade, 1' int. on varried grades.
9min int #1 (San Elijo)
9:02, 1.46 miles, 518 ft of climbing
avg hr: 160
max hr: 173
avg cadence: 71 rpm
- eased into it. i feel like i have great control of my zones/intensity. gradually built HR and effort through each 3 min block.
9min int #2 (Twin Oaks)
9:08, 1.50 miles, 528 ft of climbing
avg hr: 157
max hr: 173
avg cadence: 65 rpm
descended back down san elijo and then knocked out the 3 min intervals.
3 min int #1
3:01, .57 miles, 210 ft of climbing
avg hr: 168
max hr: 176
avg cadence: 66 rpm
3 min int #2
3:03, .60 miles, 207 ft of climbing
avg hr: 167
max hr: 178
avg cadence: 67 rpm
happy with the 3 min efforts. out of the saddle "attacking towards the end of each interval. felt good.
then rode a loop with some solid power climbs and rollers. mix in the 1 minute intervals on the climbs. started to really feel the last two... legs definitely loading up.
good morning on the bike. nice and warm.
if goes the way i want it to i may get in the "optional" 60 min spin with beth this afternoon.
12 PM
Strength/Core (work gym) 30:00 [3]
killing the core...
hit work gym before lunch.
3 rounds of:
100 various crunches on ball w/ 10lb med ball
5 min plank - vary positions everything 30sec-1min
30 back ext on ball
20 push ups with feet on ball
-stretching
hit work gym before lunch.
3 rounds of:
100 various crunches on ball w/ 10lb med ball
5 min plank - vary positions everything 30sec-1min
30 back ext on ball
20 push ups with feet on ball
-stretching
4 PM
Cycling-Road (Recovery) 1:15:41 [2] 19.13 mi (15.2 mph) +515ft
ahr:122 max:145
mellow spin with beth on the coast. just cruised up to the sbucks in carlsbad and back. kept in the small ring most of the time... just spinning. pure recovery.
knocked out some stretching (neck & back) on the ball and hit the foam roller right after ride.
knocked out some stretching (neck & back) on the ball and hit the foam roller right after ride.
Monday Mar 1, 2010 #
6 AM
Cycling-Road (recovery) 1:45:00 [2] 26.83 mi (15.3 mph) +1417ft
ahr:129 max:153 slept:8.0 weight:131.8lbs
not a good day on the bike. got a solid 8 hours of sleep but was still tired. got up when beth got up to go swim... should have went back to sleep.
this ride was just not fun. legs were fine. no soreness at all... but overall body was just tired... kept yamning. head was all over the place. i felt like i was at the end of a 5 hour ride. stoked to get home and off the bike. yesterday and last week took more out of me than i thought. need to rest.
glad i got out to spin the legs out but need to keep the rest of the day super mellow and skip RU workout.
this ride was just not fun. legs were fine. no soreness at all... but overall body was just tired... kept yamning. head was all over the place. i felt like i was at the end of a 5 hour ride. stoked to get home and off the bike. yesterday and last week took more out of me than i thought. need to rest.
glad i got out to spin the legs out but need to keep the rest of the day super mellow and skip RU workout.
10 AM
Note
weight:131.8lbs
post ride analysis: I am dumb.
in hindsight i think i kind of nuked myself last week. i just came off an incredible base phase where i kept the intensity way lower than i have in the past and felt great. i was putting in HUGE weeks and tacking on extra miles whenever possible and was recovering very well and was able to back it up day after day, week after week. they key was keeping the intensity down and not blowing myself up so i could get in all those miles day after day.
last week was first week in my "race prep" (build) phase and the first time this year with some higher intensity intervals, a hard group ride, a day with pre-race intervals, and then a brutal race. 4 days of harder riding than i have done all year... and i also continued to tack on mileage through out the week with double ride days on wednesday and friday. all that combined with 4 strength/core workouts (2 at home, 2 RU)
for the past couple of months i have been feeling great on my monday morning recovery rides... not today. it sucked. my body was just super tired. muscle-wise legs were good though and i attribute that to good post race nutrition (fluid, bcaa's, another serving of glutamine later on). i couldn't wait to get off my bike and eat though.
i talked to cody yesterday after the race and because the race was only 2.5 hours and second half was more mellow i thought that my recovery wouldn't be an issue. after the race i didn't feel like the effort was harder than any of the long rides i have putting in but it obviously was. my avg HR for the 2:22 race was 173 bpms and I hit a max of 205 early on. so it was DEFINITELY a very hard effort.
my weight is down a bit too which typically happens when i start adding intensity to my training. i start dropping pounds quickly. i need to stay on top of my diet, especially on the hard days. i am too light right now.
the bottom line is with the added intensity i need recover even better and be smarter. in this phase tacking on extra miles isn't smart and i need to expect to feel shelled after my hard days and follow them up with solid recovery days and absorb the training.
i KNOW all this stuff... and the way i feel today was a good wake up call.
in hindsight i think i kind of nuked myself last week. i just came off an incredible base phase where i kept the intensity way lower than i have in the past and felt great. i was putting in HUGE weeks and tacking on extra miles whenever possible and was recovering very well and was able to back it up day after day, week after week. they key was keeping the intensity down and not blowing myself up so i could get in all those miles day after day.
last week was first week in my "race prep" (build) phase and the first time this year with some higher intensity intervals, a hard group ride, a day with pre-race intervals, and then a brutal race. 4 days of harder riding than i have done all year... and i also continued to tack on mileage through out the week with double ride days on wednesday and friday. all that combined with 4 strength/core workouts (2 at home, 2 RU)
for the past couple of months i have been feeling great on my monday morning recovery rides... not today. it sucked. my body was just super tired. muscle-wise legs were good though and i attribute that to good post race nutrition (fluid, bcaa's, another serving of glutamine later on). i couldn't wait to get off my bike and eat though.
i talked to cody yesterday after the race and because the race was only 2.5 hours and second half was more mellow i thought that my recovery wouldn't be an issue. after the race i didn't feel like the effort was harder than any of the long rides i have putting in but it obviously was. my avg HR for the 2:22 race was 173 bpms and I hit a max of 205 early on. so it was DEFINITELY a very hard effort.
my weight is down a bit too which typically happens when i start adding intensity to my training. i start dropping pounds quickly. i need to stay on top of my diet, especially on the hard days. i am too light right now.
the bottom line is with the added intensity i need recover even better and be smarter. in this phase tacking on extra miles isn't smart and i need to expect to feel shelled after my hard days and follow them up with solid recovery days and absorb the training.
i KNOW all this stuff... and the way i feel today was a good wake up call.