Training Log Archive: Grandpa Jameson

another good sleep and lazy morning. got a lot done around the house before heading out around noon to ride with Kurt.

Last ride of 2012 with Kurt. awesome winter day! blazing sun and nice and cool. sprinters loops + RSF + la costa. Legs are good and having fun riding my bike.

in taper mode for avalon no so running more than 2 days in a row this week and hardly any running next week. trying something different.

quick session at home.
2 situps on ball
foam roller
band stretching

epic sleep continues. slow getting out of bed. was thinking about meeting the seaside group at 8am but blew it off to sleep!

solid run with Maggie. She showed me new loop through lagoon. I had run the stuff before but just a different way to link it all up. good.

I felt really good and holding back the whole time. all the rest is paying off. last long before avalon. I wanna go in super fresh for this one. I don't think I was for TNF50.

good times!!!!

back home late last night and good to sleep in my own. Still planning on keeping it pretty mellow. 2 weeks until avalon!

rolled down to ride with Kurt. First ride on new bike and it's FAST and light. Stoked to be back on the bike and want/need to incorporate more riding into my training.

elfin loop + fairbanks. all mellow and just having fun.

C • new bike? 5

right off the bike... so good to be back on the trails. felt great. the ride really loosened me up. wanted to keep ripping but saving that for tomorrow.

another big sleep after a good time hanging out with old friends. it's been a good trip, feel very rested, and ready to RIP some trails and get on my bikes!

quick jog around the hood before heading to the airport. feel good but really over running on the sidewalks and roads. I need some trail time!!!

up kinda early (7am) to knock out a run before an outing to Bass Pro Shops with my brother, nephew, and dad.

another flat uneventful run. just logging some mellow miles. so flat here!

wow... mega sleep. 1130pm-1130am. Awesome!

taking another day completely off. not forcing anything. woke up to pouring rain and wind. then we headed over to my brothers house to hang out and then out for his birthday tonight. just having fun, unloading.

Merry Christmas!!!

mellow jog from my parents down to the inlet and back.

Vacation time. back in Virginia for xmas. Red Eye to Philly then Norfolk. Slept the entire flight to philly!

Total day off. 3 big naps! Hanging with family. Good times

Big week on the training front and most miles I have ever logged in a week. Don't feel beat up or tired but did smash left knee getting into truck after run yesterday and it's aching walking around the airport. will make sure to ice to today,

averages - sleep: 7
running miles: 89 (goal was 75)
- 7 runs, 1 double day, no run Friday)
cycling miles: 50.5, 2 rides - all recovery
strength/prehab: 2 x sessions at lunch

awesome night with the crew.... memory sesh! only 4.5 hours of sleep and almost bagged the run.... maggie got me to rally....

old goats 50 course recon. met up with kurt and jamison.

holy jim - main divide - trabuco

rough day at the office... tired from yesterdays run, lack of sleep, ipa, jack and cokes, tequila shots!!! stoked to get through it though. probably how i will by that point in the race.

C • if it helps 1

epic sleep... time for a big run!

killer run with Maggie from my house. this a run i have been wanting to do for a while. from home out, up and over La Costa then double peak. stoked to knock it out. not that easy and we were just going her pace. good for me to dial it back after running fast with Paul all week. felt really easy. the miles to and from La costa were kind of shit, but i can drive out there and get in some sick runs... coming soon....

Arvo RSF spin with brad and todd. just loosening up the legs and having fun the bikes.

zombie sleep. haven't slept that hard in quite some time. running!

another cold morning. met up with Paul for some miles. we were going to run the lagoon loop but his stomach was a bit rough so we stuck to the coast. more hard surface running than I like but it will be good for my durability. I'm also not really running in the Hokas as much.

the running is coming along too... faster paces are becoming more regular with a noticeable drip in PE. Adaptation.

back to the strength work. need this to stay injury free.
3 rounds w/ 45 bar:
10 squats, 10 good mornings, 10 cleans, 10 DL, 10 thrusters
100 sit ups on ball

3 rounds
lunge matrix
box step downs

3 rounds
20 kbs
10 step ups (10 ea side)

2 rounds
30 hanging knee raises
20 back ext

coldest ride in a long time... in the mid 30's rolling out! Hung out a bux with brad for a while and then just kept it super mellow and tried to stay warm.

post work night jog. i was going back and forth whether to run or go to yoga. i wanted to run. run around the hood trails... super fun at night.

rolled out in the dark and drizzle to meet up with Paul & dave to do work. Stoked dave was there he's raced or paced at every big ultra in the country and is still FAST!

Same sesh as last tuesday: 8 x 2min HARD on 1min recovery.
same loop in the ranch and we were ripping. I ran way better this week was shoulder to shoulder with paul for first half and then was getting away on 5-8 when there was more climbing and descending. getting stronger and faster!!!

gotta outta work a bit early because I have to head back for some after hours work in the datacenter. Mellow sunset cruise down to cardiff and back. super windy on the way back, not fighting it. just time on my feet.

awesome sleep and up early to get the week started.

averages - sleep: 7.4 (this good. that' reality now working 9-5 and running early)
running miles: 68.9 (goal was 70)
- 7 runs, 1 double day, no run sunday)
cycling miles: 76, 2 rides
strength/prehab: 2 x yoga, good sessions at lunch

Shake out run with Paul. Calves still pretty sore/tight from run on Saturday but good to get out and get the junk out. shooting for ~75-80 miles this week. good start.

lunch time recovery mission
stretching
myrtl
3 x 100 situps on the ball
pvc roller

mellow sunday. Calves a bit sore from saturday's run. Met up wiht Kurt and then rolled north to meet Slater, Denner, and Airey. fun spinning with crew and good for recovery.... but i kinda just wanted to run.

Awesome run. First time out at Mt Woodson. Only 25 minutes from my house... can't believe I have never been there. Perfect place to work on my weaknesses.... long (3+ mile) climbs and technical descending.

Hit the first loop with Maggie, Brad, Grant, & Glen. the "climb" is 3.6 miles with 1933ft of climbing. Pretty conservative the first time and went under 40 mins. Then we descended the backside (steep road) and flipped it at the bottom. Another solid effort coming.

finished our first loop right at 12 miles and then hit the climb again... this time with Mike. He pushed and had the KOM on strava for the climb (39:56).... so I went after and got up in 38:05. super fun running with him and maggie.

then descended and the long way back to parking lot. such a fun run and a beautiful day out there.

I think it's time to go after all the KOM's in the area. I want the FKT's. It's on!

C • KOM 1

met up with Paul at seaside market bux. after coffee rolled at 615. Plan was for ~4 miles of tempo. learning so much about running from him. I knew this was going to hurt. after a 2.5 mile warm up we got to work.

Tempo Interval - moonlight beach to solana beach
22:04
3.8 miles
avg pace: 5:49

good first tempo effort in a long time. these will pretty standard sessions with paul.

Lunch sesh.

stretching
2 x 100 situps on ball
myrtl
10 x 1 min planks
foam roller

damn i'm sore.... the work in the gym yesterday obviously is something i've been lacking. need to keep it up for a couple of weeks though... stay bomb proof heading into the new year...

late night out with my nephew visiting from germany. 22 years old... living the dream... good times... but pretty buckled today.

C • cutting back on 2

killer rain run! took advantage of working from home today and headed out to la costa. it was pretty muddy and slippery to took it easy on the descents. rained most of the run... super fun. Just ran all day pace.

stoked to get this in. 2 sessions this week! Only dude in the class... always a good thing.

Massage with Shari. body considerably tighter then it has been. need to stay doing the "right" things leading up to Avalon.

up and on it early to meet up with brad and scott. Paul wanted me to run with him but I gotta be smart. i want to slowly build the running volume and use the bike to supplement. I'd like to carry 75-85 miles a week leading into Avalon on 1/12 and then hit 100/week leading up to old goats.... stoked for that challenge as much as i am the racing..

ride was good, legs were good... cold. coffee stop before and after.

C • Weekly Miles 3

easing back in the lifting....
stretching
2 x 10 ea leg - SL TRX/Bosu squat
2 x deadlift
2 x squat
2 x 10 ea leg step ups
2 x 10 ea leg lateral step ups
2 x med ball twists
pvc roller

quick run after work. down to cardiff and back. kept it short and mellow. good turnover...

welcome back. first sesh since the week before TNF50. amazing how much tighter my body is. good reminder that this stuff is good for me.

running with runners... this one stung a bit...

met up with Paul for his interval session. my plan right now is to run with him as much as possible. he's sub 70 min half mary guy and he's just getting back into the swing of things training-wise. he has a coach so I am going to poach his plan/training when i can. new stimulus and someone to chase.

ran a loop through the ranch and mixed 5 x 2min "hard" on 1 min recovery. he had me on the rivet during every one, but I felt like i got stronger with each one. good run for me. this is going to be game changer.

C • MIWOK 100 1

I think I pretty much nailed my recovery from the 50 miler. Ideally I would have liked to get into Yoga but I was a bit too sore early in the week and then got busy. Not forcing anything. NO scrambling.

No more soreness anywhere and ready to start ripping. Training more like a runner starts today. weekly recap:

averages - sleep:8
running miles: 22.8
cycling miles: 137
strength/prehab: 3 mellow sessions at lunch.

met up with paul early. mellow short loop down the coast through cardiff and back. good legs and motivation.... time to push it a bit.

more focused work for the next couple of weeks.
2 x 21 I.Y.T TRX rows
2 x TRX knee raises
2 x 30 GHD situps
2 x 30 back ext
2 x 5 x 3 box step downs (ea side)
2 x 10 step up + x-chp (ea side)
2 x 100 stiups on ball
myrtl
pvc roller

quick jog after work in the dark. standard 4 mile loop. just logging the miles.

headed out the door after a super fun night in PS. Up super late, slept until 11am and ate pretty well. Feeling good right out the gate. kind of blow away by my recovery from the 50 miler. it seems to have just made me feel more awesome running.

didn't have a plan heading out and was just going to run by feel. I had to hold back and head home. I wanted to keep it under 90 min but not ez. I just want to run.

up early after a big night to meet the crew at cafe ipe. rolled up to campy toy ride hung out and then up to carlsbad then home. just mellow conversation ride.

I'm back... can't believe how effortless this felt. a bit after ride. just jogging. quick loop through the ranch before heading to PS. I think that race last weekend did something good to me!

Met up with scott for more early morning miles. slept like a rock... again. met at cafe ipe and after a double esspresso rolled the RSF loop. legs are pretty much back and can't wait to start the next block of running to get to Avalon.

first run post TNF50. Shake out with Paul and Brad. Super ez loop down to cardiff and then back on the coast. no niggles. quads and hammy's still a touch sore and just tight. good to get the legs rolling. the spinning really helps but it takes an ez run for me to really get the junk out.

2 hours later sitting at work my legs are feeling so much better. looking forward to a fun run sunday. more mellowness until then.

another day, another spin. brad bailed on me last minute so this was solo. down to UCSD and back. Legs are getting better every day... i wanna run!!!

a little bit more core today.... looking forward to lifting a bit more in the couple of weeks.
2 x 100 situps on ball
2 x 20 bac ext
2 x 10 knees to elbow
2 x 30 trunk twists
10 x 1 min plans
stretching, pvc roller

more mellow miles. rolled with Kristen and Scott. Oside harbor and back. Lets are noticeably better to day. still sore but I am thinking I should be feeling pretty good by the weekend.

stretching, foam roller
2 x 100 situps on ball
2 x air quats - assisted with TRX, range of motion
2 x 15 TRX rows

still pretty sore today. all quads and hamstrings. gonna keep the legs moving with easy spinning this week.

mellow spin with brad this morning. RSF loop. warm morning and good to be home and back on the coast. stoked i got out there before. legs feel much better after.

recovery sesh.
a ton of stretching, band & ball
foam roller
myrtl

good sleep after a fun late night out in the city. Pliny the Elder and an awesome midnight burrito!

Legs are pretty jacked. Deep soreness in the quads and hamstrings. No niggles though. NO pain or aches in any of my joints. Pretty happy about that.

Event: The North Face Endurance Challenge 50 mile
 

well that happend....

alright this will be a long RR. Need to get it all down. learned a ton, made mistakes, but had fun and laughed at myself a lot... as bad as it got!

I felt really good doing into the race. Everything went smooth pre-race. I wore too much clothing though.

Gear:
lululemon shorts
salomon running shirt
north face arm warmers
skinfit vento jacket
Hoka EVOs
pro compression low cut socks
nathan vest (2 bars, 2 flasks of V)
1 handheld bottle.

going with the vest and jacket was a bad call. Even though it was raining pretty good I got super warm really quick. The vest just annoyed me. all the top dudes i was running with had way less gear. I probably had an extra pound or 2. At the high level that kind of stuff matters when you are going to be doing some hard, steep climbing for 50 miles. so next time I am going to under dress a bit more at the start and also no vest. just need to figure out how, where to store food. I am also going to start running in some kind of compression shorts (maybe the salomon ones that are built into the shorts). My quads took a beating and I had a bit of chafing from running wet shorts for 7+ hours... to be expected. the shoe/shock combo were awesome. soaking wet and super muddy. didn't change socks and have no blisters or even a hotspot! stoked!

Nutrtion:
multiple 280 cal bottles of V. some with caffeine and NUUN
picky and bonk breaker bars
clif shot bloks.

bad day on the nutrition front. just didn't take enough early and couldn't really stomach the V all day. not sure why. i need to work on this ASAP. fueling is the most important thing for a race like this. I need to be better and simply things too. I don't want to carry a lot on me so may go back to the gel route.... not sure.

The race:
So i jumped right on the starting line with the "real" runners. not scared. we rolled out and it was pretty manageable. about a mile in sage canaday, adam campbell, and another dude started pulling away. I just sat near the front of the chase pack. pace was easy.

then we started the first climb and again pace was good. soon enough I found myself leading the chase pack and we were bridging up to the leaders. not smart james! I mean i was leading some of the best runners in the game. So I slowed down and just jumped into the pack.

I was with the lead group and then we started a long descent. It was raining, dark, and muddy and we were ripping. I was staying right there. so much fun. I was on two the salomon dudes feet and we were ripping ~5min pace. I was pretty shocked at how easy it was for me to hang with them. We dropped the rest of the group and there were now about 10 of us. We got back on the flat and i was shocked at how easy the pace seemed. just rolling. then another gnarly, long steep climb. this one was a bit tougher but i just put my head down and stayed on their feet.

then we rolled through the 8.9 mile aid station in an hour flat and had already climbed more than 1500ft. so the pace was pretty hot for a 50 miler!! no worries. i just stayed with them. more flat and then another REALLY long, steep fireroad climb. I dug a little on the this one to stay with the group. we got to the peak and it was raining sideways and foggy. My headlamp was good but i couldn't see shit with all the moisture.... the group got a gap on me here. the descent down to muir bear was technical, rocky, steep, and slippery. I didn't want to risk my race with a broken ankle or face.

at the bottom of the descent I was caught by dave mackey and ricy gates and I ran with them back up the climb. this is what made me start to realize I went out WAY too fast. we were at mile 12 and I had slowed quite a bit due to the conditions and some awesome, super fast guys were just now catching me. ignorance is bliss...

after the climb we continued to roll down the steep fireroad and I was still feeling good and rolling along. around my 14-15 i was caught by a couple more dudes and we were running the same pace up the steep climb back up. then I was with hal koerner as we descended to the TV aid station at mile 17.7. I was still feeling good but it seemed like my top end wasn't there and I hadn't been eating nearly enough.

after the aid station I was a 3 mile climb before a ~3 mile descent and the end of the first climb. at the top of the climb at mile 20 I was really starting to feel it and gave up trying to keep up with the group I was with and just tried to regroup. I did stat to come back on the descent and finished the first lap feeling ok.

I totally came un glued during the second lap. the first ~5mile loop was ok but at mile 32 climbing back up I cracked! haha... i was seriously laughing out loud. KABOOM! I started walking some of the super steep stuff and just trying to eating, but again couldn't really stomach anything. I wasn't sick or anything but everything I put in my mouth had a tough time going down. So at the aid stations I just started drinking coke/mtn dew and eating chips and that totally worked. my stomach got better and so did my energy... but I was still blown.

Around mile 35 I just wanted to finished and just kept moving on. I did a lot of power hiking on the climbs and rolled the descents as best as I could. I wasn't in a bad state of my mind at all. I was laughing and just seriously stoked to be out there in the gnarly conditions and laughing at my ingorance for going out with that group!

I was really stoked to finish and my body was pretty intact. I mean my quads were a bit shot but that's it. not pains or anything else. this race definitely fueled the fire. I have NEVER really blown up like that. Motivating to me..... that race, the distance kicked my ass... and I want a rematch!

C • Dude!!! 7