Training Log Archive: Grandpa JamesonIn the 31 days ending Oct 31, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 Oct 31, 2012 #
Note
slept:8.0
1130-730. out a bit late and then getting work done....
9 AM
Cycling-Road 2:07:00 [3] 36.2 mi (17.1 mph) +2411ft
swami's loop solo after a busy morning of work... just logging the miles and feeling really good and fresh. First time I have ridden this loop in quite some time. fun. will be new staple in final training block for NF50 and upcoming work sched.
3 PM
Running 43:07 [3] 6.0 mi (7:11 / mi) +240ft 6:55 / mi
shoes: New Balance 890 v2 - Green
i shouldn't have felt this good... it doesn't make sense... none of this makes sense. i have put my body through the ringer the past few weeks and it's responding & adapting way better than i ever could have expected.
Cardiff rail trail out and back. I was easily running sub 7 miles and it felt like jog. I really had to hold back to jog 7:30's!
first run in NB 890's. pretty sweet. similar feel to 1400's but a bit more cushioning
Cardiff rail trail out and back. I was easily running sub 7 miles and it felt like jog. I really had to hold back to jog 7:30's!
first run in NB 890's. pretty sweet. similar feel to 1400's but a bit more cushioning
5 PM
Note
Massage with Shari.... her mind is blown! My body, tissue-wise, is looser than she's ever felt it... i'm turning into an alien!
Tuesday Oct 30, 2012 #
Note
slept:9.5
930-7. booyah!
10 AM
Cycling-Road 1:49:00 [3] 26.5 mi (14.6 mph) +1293ft
mellow, mellow spin with Kristen and Kurt. Legs are already coming back under me. held back, sat it, and soaked up the sunshine!
4 PM
Yoga (Core Power 2) 1:00:00 [3]
First time Core Power 2.. hotter... but getting better already and body is loving it....
5 PM
Running 33:00 [3] 4.25 mi (7:46 / mi) +394ft 7:08 / mi
shoes: Hoka - Bondi B - Grey
quick loop after yoga & a work call. body was nice and loose. this was an experiment to see how i would feel. truly blown away with how good I am recovering and how my body is adapting to being a running. I felt good. still some tightness in the calves, but minor. I think my body is thanking for finally doing what it wants to me to.... Born to Run!!!
Monday Oct 29, 2012 #
Note
slept:8.0
930-530. good sleep. up early to spin... get my recovery started.
6 AM
Strength/Core (home sesh) 15:00 [3]
Before and after ride.
a lot of stretching with ball, band, and foam roller.
sore, but nothing gnarly. Calves are feeling it the most.
a lot of stretching with ball, band, and foam roller.
sore, but nothing gnarly. Calves are feeling it the most.
7 AM
Cycling-Road 1:10:00 [3] 18.4 mi (15.8 mph) +654ft
quick, cool morning spin. fall is here. felt good to get out in the cold. knee 7 arm warmers. Just down to Del Mar and back, quick stop at bux for an Americano before heading home.
Sunday Oct 28, 2012 #
Note
slept:6.0
1030-630. solid sleep.. couldn't believe it was already 430 when my alarm went off... i'm getting soft! ready to rip.
7 AM
Running (RACE!) 3:47:40 [3] 31.97 mi (7:07 / mi) +1609ft 6:48 / mi
shoes: Saucony - Peregrine 2
Lake Hodges 50k. took the win.....
Saturday Oct 27, 2012 #
Note
slept:10.0
1030-830. killer sleep! I don't know where this switch came but I can sleep forever these days. no tossing and turning, no waking up at 5am... sawing logs!
10 AM
Cycling-Road 1:10:00 [3] 19.2 mi (16.5 mph) +636ft
mellow morning around the house and then met Kerri for coffee at Cafe Ipe. hung out for about an hour and finally got rolling. my legs felt fantastic from the start.. a lot of snap. can't remember last time i felt this good or fresh. tomorrow is going to be FUN!
12 PM
Strength/Core (home sesh) 15:00 [3]
loosening up at home after ride.
lots of stretching... with ball, bands, yoga stuff...
foam roller.
lots of stretching... with ball, bands, yoga stuff...
foam roller.
4 PM
Surfing (Surf - KG Fish) 30:00 [3]
fun surf with brad at barneys/pipes. got some fun ones.
Friday Oct 26, 2012 #
Note
slept:8.25
10-615. Slammed again on the work front this week.. no complaints. I got home from LA last night at ~6 and had a chance to go for a quick jog but just decided to rest for the weekend. leg and body are feeling really good and want to keep it that way...
7 AM
Surfing (Surf - KG Fish) 45:00 [3]
i needed this... fun waves but with high tide and santa anna's it was getting held back a bit. still got some fun ones though...
9 AM
Running 47:50 [3] 6.35 mi (7:32 / mi) +581ft 6:56 / mi
shoes: Hoka - Bondi B - Grey
headed out a little over an hour after surf. a little creaky from day off yesterday but felt good once i warmed up. getting hot out! summer is back! threw in a handfull of accelerations. ready to rip.
4 PM
Surfing (Surf - KG Fish) 45:00 [3]
wrapping up the week with double surf day... awesome. some really fun waves at barney's. just fun relaxing in the water shooting the shit...
Thursday Oct 25, 2012 #
Note
slept:8.0 (rest day)
945-545. Up early again for more work. taking a very easy day to day... banking it. work focused. freeing up tomorrow. I can't wait to race!!!!!
6 AM
Strength/Core 10:00 [3]
getting the kinks out this morning. Focusing on a single sport and keeping things simple makes plenty of time to get in these kind of sessions... i've been lacking them for a while... my body feels so good.
stretching with ball, band stretching, foam roller.
stretching with ball, band stretching, foam roller.
Wednesday Oct 24, 2012 #
Note
slept:7.5
10-530. up early... seems so early now with all the sleep I've been getting. quicks workouts then up to the OC.
6 AM
Strength/Core (home sesh) 25:00 [3]
getting it done at home.... early... before run.
2 rounds:
21 x TRX I.Y.T. rows
5 x ball rollout, 5 push ups, 6 leg raises
20 air squats
myrtl
dynamic running warm up before run on my street... to early for any neighbors to think I am even crazier then they already do...
2 rounds:
21 x TRX I.Y.T. rows
5 x ball rollout, 5 push ups, 6 leg raises
20 air squats
myrtl
dynamic running warm up before run on my street... to early for any neighbors to think I am even crazier then they already do...
7 AM
Running 33:00 [3] 4.1 mi (8:03 / mi) +315ft 7:30 / mi
shoes: Hoka - Bondi B - Grey
super mellow shake out jog around the ranch trails. love early morning running.
3 PM
Yoga (Core Power 1.5) 1:00:00 [3]
after install in the OC i had to bolt back home for a meeting... it was only 15 minutes and a waste of time but I got to core power for another sesh... not as many hot chicks but still good for the body.... can't win them all.
5 PM
Running 44:50 [3] 6.15 mi (7:17 / mi) +234ft 7:02 / mi
shoes: New Balance 1400 - Aqua
right after yoga... and just running by feel... had to really hold myself back. I am becoming more of a "runner" by the day... both mentally and physically. progress!! this felt like a jog... and gnarly headwind coming home.
i can't believe how much I like the 1400's. It's been a while since I have put on the pair of shoes and instantly felt like ripping! I can't run slow in them.
Sunday is going to be fun... not sure if the 1400's are the right choice for hodges though.. I'll probably do with something else.... maybe...
i can't believe how much I like the 1400's. It's been a while since I have put on the pair of shoes and instantly felt like ripping! I can't run slow in them.
Sunday is going to be fun... not sure if the 1400's are the right choice for hodges though.. I'll probably do with something else.... maybe...
Tuesday Oct 23, 2012 #
Note
slept:8.25
10-615. wow... i am getting good at this. had to drag myself out of bed.
6 AM
Strength/Core 15:00 [3]
before run:
in the street before run did dynamic running warm up = secret sauce
post run:
stretching on ball, band stretching, foam roller
in the street before run did dynamic running warm up = secret sauce
post run:
stretching on ball, band stretching, foam roller
7 AM
Running 44:40 [3] 6.0 mi (7:27 / mi) +231ft 7:11 / mi
shoes: New Balance 1400 - Aqua
i couldn't wait to get out the door and run... thought about running yesterday but consulting with the team decided to give it another day. stoked I did. I felt awesome. combo of good rest, recovery, and warm up.
headed down to the coast and just down to cardiff and back. first run in 1400's. I have new favorite pair of shoes. I felt quick an run was effortless.
headed down to the coast and just down to cardiff and back. first run in 1400's. I have new favorite pair of shoes. I felt quick an run was effortless.
2 PM
Cycling-Road 2:03:00 [3] 36.0 mi (17.6 mph) +1421ft
such a fun ride with pete. paradise (sprinters) loop. good legs today too. pete is getting really fit so just keeping up with him is kind of tempo for me. had to through in one hard ~10min TT effort back up to the coast to the starbucks in cardiff to jump on a call. I was pulling into a head holding 300-330 watts. fun to ride hard.... my engine is good right now!
6 PM
Note
Massage with Shari. She says body, soft tissue-wise, is as good as she's ever seen it. My body is a lot looser than when I was just riding and way more so than triathlon. my body like running!!!
right side is more tight than left though. she gave me some stretches to focus on the area.
right side is more tight than left though. she gave me some stretches to focus on the area.
Monday Oct 22, 2012 #
Note
slept:9.0
10-7. sleep = recovery! backing it up. I could have stayed in bed and went back to sleep but another busy week of work ahead.
quads still sore... that's about it.
quads still sore... that's about it.
10 AM
Cycling-Road 1:39:00 [3] 27.0 mi (16.4 mph) +1365ft
mellow monday spin. rolled out around 10 after a couple of calls. rode down to meet pete in del mar and then back up to encinitas for coffee. knocked a short loop in RSF before heading. legs are much better then yesterday and overall energy is very good!
12 PM
Strength/Core 10:00 [3]
situps on ball, stretching, foam roller
4 PM
Yoga (Core Power 1.5) 1:00:00 [3]
so stoked i charged this. so good for me body and feeling like a million bucks after. sweated my arse off.... buckets.
since I am dialing back the CF in the next 6 weeks as I get ready for NF50 I am going to shift to yoga a couple of times a week. so good for the body.... and will promote recovery.... and.....
being one of two dudes in a class of 15 chicks wasn't bad.... 10 of them were hot.
since I am dialing back the CF in the next 6 weeks as I get ready for NF50 I am going to shift to yoga a couple of times a week. so good for the body.... and will promote recovery.... and.....
being one of two dudes in a class of 15 chicks wasn't bad.... 10 of them were hot.
Sunday Oct 21, 2012 #
Note
slept:9.5
11-830. bam. maybe the best race sleep I have ever had. legs sore, but normal. nothing too bad. super recovery mode this week.
10 AM
Cycling-Road 1:38:00 [3] 25.0 mi (15.3 mph) +1300ft
rolled down to cage ipe to meet brad & kurt... they showed up in their cars. lazy mofo's. hung out and had coffee for a long time and then got rolling. just cruising down the coast and up TP then home. a bit tired but not too sore.
i can't wait to race again!
i can't wait to race again!
12 PM
Strength/Core (home sesh) 10:00 [3]
stretching on ball & with band and foam roller.
Saturday Oct 20, 2012 #
Note
slept:6.0
10-4. up early for Whoo's in El Morro 50k
breakkie
1.5 cups of coffee
rice cake with almond butter, honey, banana, sprinkled with chia & hemp seeds
breakkie
1.5 cups of coffee
rice cake with almond butter, honey, banana, sprinkled with chia & hemp seeds
7 AM
Running (RACE!) 3:44:14 [3] 31.0 mi (7:14 / mi) +4912ft 6:17 / mi
shoes: Hoka - Combo XT
super stoked about this...
Friday Oct 19, 2012 #
Note
slept:7.75
930-515. good hotel sleep. up early for quick jog and then back to work in hopes of getting home at a decent hour tonight. taper mode?
5 AM
Strength/Core 10:00 [3]
dynamic warm up before running. all good stuff. body loosened up really good... secret sauce. need to make more time for this.
6 AM
Running (pre-race) 33:20 [3] 4.0 mi (8:20 / mi) +7ft 8:19 / mi
shoes: Hoka - Bondi B - Grey
quick shake out run as the sun was coming up. felt really good after dynamic warm up... need to do this more and stop bullshitting.
a half mile out I found a long, flat dirt road. stoked. i thought this was going to be an all concrete run. 2 miles ez out and then mixed 5x30" accelerations on 2min on the way back home. feel rested. low 6min/mile pace felt really comfortable.... we'll find out tomorrow.
a half mile out I found a long, flat dirt road. stoked. i thought this was going to be an all concrete run. 2 miles ez out and then mixed 5x30" accelerations on 2min on the way back home. feel rested. low 6min/mile pace felt really comfortable.... we'll find out tomorrow.
Thursday Oct 18, 2012 #
Note
slept:7.5 (rest day)
930-5. up early to head to El Centro for work... lucky me!
Note
wow... what a day. on my feet all day doing a wireless site survey at the El Centro Regional Medical Center... all over the place. OR, ER, around a bunch of new born babys, convicts rooms on their death beds... fucking nuts....
6 AM
Strength/Core (home sesh) 20:00 [3]
quick session at home before hitting the road.
2 rounds:
50 situps on ball
20 push ups w/ feet on ball
20 TRX rows
20 air squats
3 min plank
2 rounds:
50 situps on ball
20 push ups w/ feet on ball
20 TRX rows
20 air squats
3 min plank
Wednesday Oct 17, 2012 #
Note
slept:9.0
10-7. Banking Sleep.
So I signed up for the El Morro 50k... nothing like trying to back it up. Since I am really going to need to focus on recovery in the coming days/weeks I bagged crossfit again this morning and decided to sleep. The next couple of days will be gnarly work-wise so wanted to bank it.
It mat be a few weeks until I get into CF again. Just gotta be diligent a keep up with some strength work on my own and a lot of stretching and band work.
So I signed up for the El Morro 50k... nothing like trying to back it up. Since I am really going to need to focus on recovery in the coming days/weeks I bagged crossfit again this morning and decided to sleep. The next couple of days will be gnarly work-wise so wanted to bank it.
It mat be a few weeks until I get into CF again. Just gotta be diligent a keep up with some strength work on my own and a lot of stretching and band work.
C • 50K 1
9 AM
Cycling-Road 2:07:00 [3] 35.2 mi (16.6 mph) +1860ft
with the change of plans i decided to cut this ride a bit shorter. I was planning a pretty big day today but only rode a couple of hours and my legs felt good. climbed inside of TP (standing) and outside (seated/big ring). solid effort but no all out by any means. flipped at UCSD and then back to cardiff for an iced americano... another day in paradise.
12 PM
Strength/Core (home sesh) 15:00 [3]
at home and on a call...
a bunch of situps and back ext on ball
stretching with band
foam roller
a bunch of situps and back ext on ball
stretching with band
foam roller
3 PM
Running 46:20 [3] 6.0 mi (7:43 / mi) +484ft 7:10 / mi
shoes: Hoka - Bondi B - Grey
rolled out the door between calls.. busy day... and rest of week.. and next week!!! perfect for taper time!
just cruised around the hood. kind of sluggish... not worried.
just cruised around the hood. kind of sluggish... not worried.
Tuesday Oct 16, 2012 #
Note
slept:7.5
10-530. up early to either go to crossfit or surf. checked the CF workouts and it had a lot of double unders. calves the only place still a bit sore from race so surfed instead!
6 AM
Surfing (Surf - KG Fish) 30:00 [3]
in the water at 630 at Georges. surfed until just after 730. got a handful of good ones. starting to feel really good in the water again.... and the skills are coming back. stoked!
4 PM
Running 1:09:00 [3] 9.1 mi (7:35 / mi) +755ft 7:02 / mi
shoes: Hoka - Combo XT
after the early morning and working at Cisco all morning I was pretty fried when I got back down south. I hit wholefoods for an americano and to knock out some more work and then drove to Seaside reef.
I watched the surf for a bit and then got on it. Rolled out through the lagoon and then the loop around SD park... awesome loop and just floating. body felt good, calves still a bit tight but nothing major. One of of those runs I barely remember because I was so deep in thought... thinking about EVERYTHING.
I watched the surf for a bit and then got on it. Rolled out through the lagoon and then the loop around SD park... awesome loop and just floating. body felt good, calves still a bit tight but nothing major. One of of those runs I barely remember because I was so deep in thought... thinking about EVERYTHING.
5 PM
Surfing (Surf - KG Fish) 30:00 [3]
paddled out at seaside reef right after run. got a couple fun ones but just stoked to be in the water and watching the sun go down. balance.
Monday Oct 15, 2012 #
Note
slept:9.5
930-7. so stoked i set my alarm.... it went off at 7 and I was still in zombie. such good sleep... I love it!!
not too sore from race even after RIPPING the descents.
not too sore from race even after RIPPING the descents.
12 PM
Surfing (Surf - KG Fish) 45:00 [3]
i had to head to Cisco in Irvine for a mtg, 9-11, and then hit oside on the way home. super fun waves and a couple in and out barrels. perfect for recovery.
3 PM
Cycling-Road 1:01:00 [3] 17.0 mi (16.7 mph) +548ft
quick spin down to del mar and back. i was going to ride a bit longer but the waves looked fun so I bolted home to paddle out. legs are good to go. calves a little sore but quads arent smashed like i thought they would be.
5 PM
Surfing (Surf - KG Fish) 30:00 [3]
second sesh! paddled out a Barney's. Some fun ones... one really good one. rad way to end the day.
Sunday Oct 14, 2012 #
Note
slept:7.25
924-5. up and ready to rip!
7 AM
Running warm up/down (warm up) 20:00 [3] 2.26 mi (8:51 / mi) +394ft 7:36 / mi
shoes: Saucony - Peregrine 2
good warm up for me. Ran up first climb and descended at a good clip. wanted to really warm up my quads for the pounding. then I ran up the finishing descent and back. I was feeling really good...
8 AM
Running (RACE!) 1:14:00 [3] 11.1 mi (6:40 / mi) +1785ft 5:47 / mi
shoes: Saucony - Peregrine 2
well...i "raced" and that was the goal.
I got on the start line with my homeboy Jon Clark (super fast and been focusing solely on trail racing the past couple of years). It looked like there were a bunch of other fast dudes there too, and he confirmed that. About 10 guys at the front with me. rad. game on.
we started on a road, then double track then a single track climb for a couple of miles. when the gun went off they all took off. I was probably 7th or 8th in a group of 12ish. We were running fast but right before we hit the dirt I had to remind myself why I came out to this race.... to race, push myself, and get uncomfortable.
So I moved into 3rd place behind Jon as we started the climb. After another .25 I said F it and went to the front to lead it out. I love racing!! I lead for about mile of the climb, controlling the pace, and then the guy said would probably win the race wanted by so I let him and just sat on him. I was feeling good, then jon wanted by and through in a full on attack. I didn't have the speed.
He and the other guy got a bit of a gap but I was keeping them in sight. In the next mile they kinda got away and I was in third and being chased by 2 guys. I got caught, and dropped on the flats right around the aid station at mile 5.... I kept this guy cross country guy in sight.
then we started climbing again and I caught back up and passed him to move back into third. I kept pushing on the climb until the final 2 mile descent. the 4th and 5th were both coming for me.
I let it rip on the steep, fun, single track descent. i was running AS FAST AS I COULD. I couldn't go any faster. according to my garmin i hit 4:19/mile pace and a lot of time at 4:30 pace... and they were still catching. well i ended up getting caught by both of them less the .25 from the finish. I finished 5th OA and 2nd AG to JC.
Super stoked on the race and effort. I have some room for improvement, but pretty happy with where I'm at right now.
I got on the start line with my homeboy Jon Clark (super fast and been focusing solely on trail racing the past couple of years). It looked like there were a bunch of other fast dudes there too, and he confirmed that. About 10 guys at the front with me. rad. game on.
we started on a road, then double track then a single track climb for a couple of miles. when the gun went off they all took off. I was probably 7th or 8th in a group of 12ish. We were running fast but right before we hit the dirt I had to remind myself why I came out to this race.... to race, push myself, and get uncomfortable.
So I moved into 3rd place behind Jon as we started the climb. After another .25 I said F it and went to the front to lead it out. I love racing!! I lead for about mile of the climb, controlling the pace, and then the guy said would probably win the race wanted by so I let him and just sat on him. I was feeling good, then jon wanted by and through in a full on attack. I didn't have the speed.
He and the other guy got a bit of a gap but I was keeping them in sight. In the next mile they kinda got away and I was in third and being chased by 2 guys. I got caught, and dropped on the flats right around the aid station at mile 5.... I kept this guy cross country guy in sight.
then we started climbing again and I caught back up and passed him to move back into third. I kept pushing on the climb until the final 2 mile descent. the 4th and 5th were both coming for me.
I let it rip on the steep, fun, single track descent. i was running AS FAST AS I COULD. I couldn't go any faster. according to my garmin i hit 4:19/mile pace and a lot of time at 4:30 pace... and they were still catching. well i ended up getting caught by both of them less the .25 from the finish. I finished 5th OA and 2nd AG to JC.
Super stoked on the race and effort. I have some room for improvement, but pretty happy with where I'm at right now.
9 AM
Running warm up/down (cool down) 11:00 [3] 1.4 mi (7:51 / mi) +164ft 7:04 / mi
shoes: Saucony - Peregrine 2
cool down
3 PM
Surfing (bodyboard) 30:00 [3]
Saturday Oct 13, 2012 #
Note
slept:8.5
10-630. up early to pack and head up to the OC to ride and then on to LA.
10 AM
Cycling-Road 2:57:00 [3] 51.85 mi (17.6 mph) +1509ft
good times riding in the OC with Slamo & Ryan. some of the most beautiful sights and roads I have ever seen! I am currently looking for apartments that are in walking distance to the sweet bike path. I am really considering moving up there, selling my road bike, and buying a sweet TT rig and risking my life riding the bike path on weekends and holidays only!!
Friday Oct 12, 2012 #
Note
slept:8.25
1045-7. banking it the next couple of days.
9 AM
Cycling-Road 2:39:00 [3] 42.65 mi (16.1 mph) +2516ft
mellow morning.
rolled out just before to meet up with kurt. We rode south to TP and met up with Pete and then back to cardiff for coffee. We all split up and I got in another hour. I feel strong on the bike right now, not top end though. Pushing big gears on the climbs.
rolled out just before to meet up with kurt. We rode south to TP and met up with Pete and then back to cardiff for coffee. We all split up and I got in another hour. I feel strong on the bike right now, not top end though. Pushing big gears on the climbs.
5 PM
Running 30:28 [3] 4.0 mi (7:37 / mi) +335ft 7:03 / mi
shoes: Hoka - Bondi B - Grey
nice evening jog. floating. legs feel good. not sure if i will jog tomorrow. might test just doing an ez ride to see how the legs feel tomorrow. experiment for upcoming races.
6 PM
Strength/Core (home sesh) 15:00 [3]
quick sesh after run.
sit ups on ball
foam roller
band stretching
sit ups on ball
foam roller
band stretching
Thursday Oct 11, 2012 #
Note
slept:8.0
930-530. up early to head down south to work with a customer (7-11). Damn the medical industry likes to get on it early!
I was super tired last night. right after dinner I could of went to bed. really good sleep.
I was super tired last night. right after dinner I could of went to bed. really good sleep.
10 AM
Running (Hills - threshold) 1:34:00 [3] 11.7 mi (8:02 / mi) +1910ft 6:58 / mi
shoes: Saucony - Peregrine 2
AWESOME run... maybe the best I have felt all year!
I sent Lucho an email this morning about what how I should approach the next couple of weeks leading up to the 50k and he set me straight. I was thinking about running long (~3 hrs on satruday) before this sunday's 18k race. he told me that I was underestimating my fitness and to focus on speed and quality the next couple of weeks and use the races for true quality and not go into them smoked. he said I should run hard today and then back off fri/sat before the race... and then let it rip!
he also gave me some ideas for workouts today so that's what I did.
I headed out to la costa after working down south this morning. I knew the loop i wanted to run. I charged the 3 single track climbs incorporating on each:
5 x 1min HARD (above threshold)
- on 1 min "recovery" (just below threshold)
- each climb is probably 12-15 min long so I just ran steady/tempo after the intervals were over.
then I kept rolling on the descents. my descending skills are definitely improving... I think it's from watching all the Killian videos on youtube!!!
I'm looking forward to getting back out there soon and running the entire climbs at threshold and then the whole loop at a tempo effort. time to get to work.
I sent Lucho an email this morning about what how I should approach the next couple of weeks leading up to the 50k and he set me straight. I was thinking about running long (~3 hrs on satruday) before this sunday's 18k race. he told me that I was underestimating my fitness and to focus on speed and quality the next couple of weeks and use the races for true quality and not go into them smoked. he said I should run hard today and then back off fri/sat before the race... and then let it rip!
he also gave me some ideas for workouts today so that's what I did.
I headed out to la costa after working down south this morning. I knew the loop i wanted to run. I charged the 3 single track climbs incorporating on each:
5 x 1min HARD (above threshold)
- on 1 min "recovery" (just below threshold)
- each climb is probably 12-15 min long so I just ran steady/tempo after the intervals were over.
then I kept rolling on the descents. my descending skills are definitely improving... I think it's from watching all the Killian videos on youtube!!!
I'm looking forward to getting back out there soon and running the entire climbs at threshold and then the whole loop at a tempo effort. time to get to work.
C • work 1
5 PM
Running (run #2) 32:40 [3] 4.1 mi (7:58 / mi) +423ft 7:16 / mi
shoes: Hoka - Bondi B - Grey
afternoon shake out around the hood. so nice out. fall is here. cool air and killer skies.... and good legs!
Wednesday Oct 10, 2012 #
Note
slept:7.25
945-5. Up early for CF. Grinding away. Sticking to the plan. Only another week of CF before a bit of break and reduced volume.
6 AM
CrossFit/Strength 45:00 [3]
WU: jrope & DU practice - finally getting the hang of it.
PVC work and Snatch progression and skill work.
WOD
20 minute AMRAP
5 Power Snatch #55
10 Burpees
15 Double Under's (1 single, 1 DU, unitl 15 DU's)
9 rounds + 5 PS
Pretty stoked with the workout and progress. The power snatch was solid and conservative on weight. First time doing the movement in a long time, but felt good and challenging in WOD. Stoked on the DU's. Still have to throw a single in between, but was able to get all 15 mostly unbroken every round.... which made for extra work!! 15 singles per round too!
PVC work and Snatch progression and skill work.
WOD
20 minute AMRAP
5 Power Snatch #55
10 Burpees
15 Double Under's (1 single, 1 DU, unitl 15 DU's)
9 rounds + 5 PS
Pretty stoked with the workout and progress. The power snatch was solid and conservative on weight. First time doing the movement in a long time, but felt good and challenging in WOD. Stoked on the DU's. Still have to throw a single in between, but was able to get all 15 mostly unbroken every round.... which made for extra work!! 15 singles per round too!
C • DU 1
8 AM
Cycling-Road 3:00:00 [3] 51.3 mi (17.1 mph) +3048ft
awesome ride with Pete. It's been quite a while since I have ridden this long and it felt pretty good. I don't really feel fast right now on the bike but I am strong. Climbing out of the saddle feels good.
more epic weather.
more epic weather.
5 PM
Running 1:02:00 [3] 8.1 mi (7:39 / mi) +764ft 7:02 / mi
shoes: Hoka - Bondi B - Grey
quick look in the ranch and feeling good. took it out nice and easy and pushed it just a bit on the climbs. focusing on turnover on the flats, not speed or running hard. focusing on totally relaxing my body while running and getting into a rhythm. just letting my legs go...
stoked to wrap a big training day. that's my focus heading into the 50 miler. I am not planning on running big miles but if I can get some good long runs and big days like today I think I can roll in fresh, strong, healthy, and ready rip!
stoked to wrap a big training day. that's my focus heading into the 50 miler. I am not planning on running big miles but if I can get some good long runs and big days like today I think I can roll in fresh, strong, healthy, and ready rip!
Tuesday Oct 9, 2012 #
Surfing (Surf - KG Fish) 45:00 [3]
awesome late arvo sesh with brad and kurt. small but fun and just rad surfing with friends.
followed it up with beer and taco tuesday at lumberyard. all good.
followed it up with beer and taco tuesday at lumberyard. all good.
6 AM
CrossFit/Strength 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Zoot OVWA 2.0
good sesh this morning... feeling good.
WU: pull up progression and stretching then..
MAX Pull ups: 32 unbroken. I can get more...
then more warm up. running drills, dynamic stretching
WOD:
suicide sprint (25 meter course so probably 100 meters of running per)
3 man makers #30 db's
there is a team A and B. Team A goes first. When they complete the
first round, team B immediately begins. As soon as Team B completes
their round, team A begins next round etc... until both teams have
completed 10 rounds.
34:12 for the 4 us to knock it out. i teamed with a guy and super strong and fit. pushed me throughout... good times!
WU: pull up progression and stretching then..
MAX Pull ups: 32 unbroken. I can get more...
then more warm up. running drills, dynamic stretching
WOD:
suicide sprint (25 meter course so probably 100 meters of running per)
3 man makers #30 db's
there is a team A and B. Team A goes first. When they complete the
first round, team B immediately begins. As soon as Team B completes
their round, team A begins next round etc... until both teams have
completed 10 rounds.
34:12 for the 4 us to knock it out. i teamed with a guy and super strong and fit. pushed me throughout... good times!
8 AM
Cycling-Road 2:15:00 [3] 36.2 mi (16.1 mph) +1480ft
rolled down to lofty bean after crossfit to meet kurt. after coffee his sprinters loop and then a stop at VH. another day living the dream!
Monday Oct 8, 2012 #
Note
slept:9.0
10-7. BIG sleep. my body needed it. No thoughts of crossfit today.
7 AM
Cycling-Road 1:36:00 [3] 27.81 mi (17.4 mph) +925ft
after a cup of coffee bolted out the door. busy day of work. rode the RSF loop. nice cool morning. just opening up the legs a bit and felt pretty good.
6 PM
Running 47:00 [3] 6.23 mi (7:33 / mi) +156ft 7:22 / mi
shoes: Zoot Ultra Kalani 3.0
met ramon down at Movin Shoes for the monday night group run... he said it was good place to meet some new "people". he was right...
ran with the group and it was quick. up through encinitas hood and then down to seaside reef. back along the coast. good times chatting with ramon and doing something different on a monday night.
ran with the group and it was quick. up through encinitas hood and then down to seaside reef. back along the coast. good times chatting with ramon and doing something different on a monday night.
Sunday Oct 7, 2012 #
Note
slept:8.5
10-630. up early to knock out run. good sleep but could have stayed in bed much longer.
mellow night last night at home with Slamo rocking out to Katy Perry drinking some good IPA.... just a standard saturday night.
mellow night last night at home with Slamo rocking out to Katy Perry drinking some good IPA.... just a standard saturday night.
7 AM
Running 2:38:00 [3] 20.0 mi (7:54 / mi) +1100ft 7:31 / mi
shoes: Hoka - Bondi B - Grey
rad down to Cardiff to meet B and then down the coast, through the lagoon, to SD park. Mellow pace and feeling really good. didn't take any water. had a gel and drink at park and then rolled back.
still felt good when B peeled off in cardiff so I decided to knock out a 20 miler. stoked I did. good legs and about 35 miles over the weekend and last 30ish hours.
still felt good when B peeled off in cardiff so I decided to knock out a 20 miler. stoked I did. good legs and about 35 miles over the weekend and last 30ish hours.
12 PM
Surfing (Surf - KG Fish) 30:00 [3]
fun sesh at D streed with slamo. feeling good! perfect recovery from this morning.
Saturday Oct 6, 2012 #
Event: Cuyamaca 100K
7 AM
Cycling-MTB 56:28 [3] 8.61 mi (9.1 mph) +653ft
Mo and I rode down to C 100K aid station. slater was ripping when he came through.... then back to the camp.
3 PM
Running 1:55:15 [3] 14.7 mi (7:50 / mi) +1447ft 7:10 / mi
shoes: Hoka - Bondi B - Grey
rallied for this one.... long day. got out the door around three and did the hilly out and back through ranch. felt pretty good considering I was pretty tired overall from getting up super early and being on my feet a lot.
Friday Oct 5, 2012 #
Note
slept:7.0
10-5. still pretty beat up from crossfit. abs sore!
6 AM
CrossFit/Strength 45:00 [3] 1.25 mi (36:00 / mi)
shoes: Zoot Ultra Kalani 3.0
more gnar today... was kind of tired heading but rallied a bit...
WU: PVC, box jumps, kbs, burpees, wall balls
WOD:
Whitten
5 rounds
22 Kettle bell swings #35
22 box jumps
run 400m
22 burpees
22 wall balls
35:40
i was totally blown by the last round. had to push pretty hard to get through burpees & wall balls.
WU: PVC, box jumps, kbs, burpees, wall balls
WOD:
Whitten
5 rounds
22 Kettle bell swings #35
22 box jumps
run 400m
22 burpees
22 wall balls
35:40
i was totally blown by the last round. had to push pretty hard to get through burpees & wall balls.
3 PM
Cycling-Road (hill repeats) 2:10:00 [3] 35.0 mi (16.2 mph) +2418ft
cruised down to TP after work for some mellow repeats. these are to build strength, not top end.
2 x inside - all standing (running muscles)
2 x outside - all seated, big ring
I had pretty good legs and fun riding my bike. there's a hint of fall in the air. i love it.
2 x inside - all standing (running muscles)
2 x outside - all seated, big ring
I had pretty good legs and fun riding my bike. there's a hint of fall in the air. i love it.
Thursday Oct 4, 2012 #
Note
slept:7.75
930-515. I was pretty beat last night. Got in bed and watched season 2 of Killian Quest on youtube. sick.
up early work down south and then running later.... maybe long in PQ canyon....
up early work down south and then running later.... maybe long in PQ canyon....
11 AM
Running 1:25:30 [3] 11.3 mi (7:34 / mi) +659ft 7:10 / mi
shoes: Hoka - Combo XT
good longish run in PQ canyon on way home from working down south. just rolling along. It took a while to get into this one. just tired from getting up early and then sitting around for hours this morning. not my favorite way to start the day.
this is a good loop for temp and repeatable.
this is a good loop for temp and repeatable.
Wednesday Oct 3, 2012 #
6 AM
CrossFit/Strength 45:00 [3] 3.0 mi (15:00 / mi)
slept:7.0 shoes: Zoot Ultra Kalani 3.0
the gnar....
WU: jumping jacks, mtn climbers, squat jumps, pvc
WOD:
nolan
200m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
400m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
800m. run 10 pull-ups, 20 push-ups, 30 sit-ups
1 mile run 10 pull ups, 20 push-ups, 30 sit-ups
800m. run 10 pull-ups, 20 push-ups, 30 sit-ups
400m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
200m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
38:25
this kicked my ass for sure... only that killed me was last couple of rounds of push ups. all pull ups unbroken... pretty much my favorite move right now and am proficient. so stoked about that. never thought i would really get the hang of them. situps were solid, but not great. no breaks though.
WU: jumping jacks, mtn climbers, squat jumps, pvc
WOD:
nolan
200m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
400m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
800m. run 10 pull-ups, 20 push-ups, 30 sit-ups
1 mile run 10 pull ups, 20 push-ups, 30 sit-ups
800m. run 10 pull-ups, 20 push-ups, 30 sit-ups
400m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
200m. sprint 10 pull-ups, 20 push-ups, 30 sit-ups
38:25
this kicked my ass for sure... only that killed me was last couple of rounds of push ups. all pull ups unbroken... pretty much my favorite move right now and am proficient. so stoked about that. never thought i would really get the hang of them. situps were solid, but not great. no breaks though.
7 AM
Running 48:40 [3] 6.05 mi (8:03 / mi) +499ft 7:28 / mi
shoes: Zoot Ultra Kalani 3.0
i was planning on running later in the day but came home from crossfit and got on it. i was just wide awake, warmed up, and feeling good. cruised 6 mile loop through the ranch. no fast running just logging the miles so i can surf later!
3 PM
Cycling-Road 1:24:00 [3] 22.8 mi (16.3 mph) +1155ft
quick spin down to torrey pines and back. just enjoying the warmth. wanted to surf but it was pretty crappy and was busy with work.
Tuesday Oct 2, 2012 #
Note
slept:7.5
10-530. getting back at it today. still have some soreness but heading to CF. hopefully the stretching will loosen me up.
6 AM
CrossFit/Strength 45:00 [3] 0.5 mi (1:29:58 / mi)
back at it and my body feels so much better after...
warm-up
pvc, planks
AMRAP 8 minutes
6 burpees
100m. run
Skill - Deadlift (1 rep.max if you are proficient with the movement)
5 x #115
3 x #145
1 x #165
1 x #175
1 x #185 - definitely had more...
5 rounds
10 deadlifts #115
30 lateral bar jumps
4:28
killed this one. if I was fresh I think I could could go sub 4.
warm-up
pvc, planks
AMRAP 8 minutes
6 burpees
100m. run
Skill - Deadlift (1 rep.max if you are proficient with the movement)
5 x #115
3 x #145
1 x #165
1 x #175
1 x #185 - definitely had more...
5 rounds
10 deadlifts #115
30 lateral bar jumps
4:28
killed this one. if I was fresh I think I could could go sub 4.
1 PM
Surfing (Surf - KG Fish) 30:00 [3]
i don't know what is up with the weather... global wariming? I don't want it to stop. i am loving this endless summer. after another morning full of work and some scrambling i got on it. small waves in del mar but just wanted to paddle out. took out the fish and got a couple of fun ones.
for the log I am only logging 50% of the time i am in the water. a lot of time just relaxing in the water. I am finding some pretty gnarly symmetry between running and surfing right now. i like it. both bring the same peace of mind, clarity, and FUN!
for the log I am only logging 50% of the time i am in the water. a lot of time just relaxing in the water. I am finding some pretty gnarly symmetry between running and surfing right now. i like it. both bring the same peace of mind, clarity, and FUN!
4 PM
Running 45:30 [3] 6.2 mi (7:20 / mi) +407ft 6:55 / mi
shoes: Hoka - Bondi B - Grey
after surfing i headed to starbuck in cardiff for a couple of hours to knock out some work and then it was trail time. parked at seaside reef and ran out and back through the lagoon.
i thought this run was going to be junk. still some soreness in the quads but legs were alive. on the flats i was running 6:30 and under pace and it felt easy! it's one. can't wait to race, but still some solid training to knock out.
i thought this run was going to be junk. still some soreness in the quads but legs were alive. on the flats i was running 6:30 and under pace and it felt easy! it's one. can't wait to race, but still some solid training to knock out.
Monday Oct 1, 2012 #
Note
slept:9.0
10-7. banking it. quads still super sore.
8 AM
Cycling-Road 2:04:00 [3] 36.1 mi (17.5 mph) +1375ft
no rush getting out for this one. got ahead on work and training plans and the rolled sprinters loop solo. another awesome summer day out there. stopped a bux for a drink on the way back and hung out with jay & donna. legs much better after and had good power on the bike.
11 AM
Strength/Core (home sesh) 10:00 [3]
same stuff as yesterday after ride. just trying to open up my lower body.
1 PM
Surfing (bodyboard) 30:00 [3]
more fun. still a solid swell in the water and still dumping. a bunch of fun barrels at D st. fog and wind blew in and killed. hoping to get it again tonight on the incoming tide.
5 PM
Surfing (bodyboard) 30:00 [3]
it's been a while since i have paddled out twice in the same day. thought about running because legs started feeling much better throughout the day... but don't need to force anything. hit the surf instead.
more barrels... one left gutter that is imprinted in my brain right now. i want more!
more barrels... one left gutter that is imprinted in my brain right now. i want more!