Training Log Archive: Grandpa JamesonIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
8 AM
Running 45:00 [3] 6.5 mi (6:55 / mi)
slept:8.5 shoes: Nike Lunar Glide 4 - Grey
out and back on St charles. just a quick shakeout before another long ass day of work. this project is a bit of nightmare... but my side is all good... just long days and dealing with others stressed.
can't wait to hit some trails..... homesick for sure! i live in paradise!
can't wait to hit some trails..... homesick for sure! i live in paradise!
Wednesday Jan 30, 2013 #
Note
slept:8.25
11-715. zombie sleep. didn't move or wake up. rare.
huge day of work yesterday... and more today.
huge day of work yesterday... and more today.
8 AM
Running (Tready) 1:00:00 [3] 8.8 mi (6:49 / mi)
shoes: Nike LunarFly 3 - Grey/Yellow
pouring and rain and actually more motivated to run on the tready than the shitty streets of NOLA.
Jumped on a tready next to Bill Cowher (former steelers coach) and got to work.
2.25 building warm up
4 x 1 mile @ 6min mile pace
- recovery .25 miles @ 8 min mile
finished up hour at 7:30 pace
felt good and each interval got easier. didn't push the pace wanted to be conservative on this one.
Jumped on a tready next to Bill Cowher (former steelers coach) and got to work.
2.25 building warm up
4 x 1 mile @ 6min mile pace
- recovery .25 miles @ 8 min mile
finished up hour at 7:30 pace
felt good and each interval got easier. didn't push the pace wanted to be conservative on this one.
Tuesday Jan 29, 2013 #
8 AM
Running 1:09:00 [3] 9.4 mi (7:20 / mi) +250ft 7:10 / mi
slept:7.5 shoes: Nike Lunar Glide 4 - Grey
Mellow run around NOLA. Not awesome. Pretty boring running, not to motivating... But I'll just get it done this week. Nothing super long. Just some consistent miles and then rip it next week when back at home.
Monday Jan 28, 2013 #
Note
slept:7.5
10-530. killer day yesterday and actually feeling rested. off to NOLA today.
6 AM
Running 58:30 [3] 7.7 mi (7:36 / mi) +634ft 7:03 / mi
shoes: Nike LunarFly 3 - Blue/Yellow
quick jog through the hood before heading to the airport. felt shockingly good. the magic is happening!!!
Sunday Jan 27, 2013 #
Note
slept:9.0
Monster sleep. All this running makes for good sleep. last day at home for a week. not stoked. NOLA for a week for a big Demo at the Super Bowl.
10 AM
Running 2:19:47 [3] 20.0 mi (6:59 / mi) +440ft 6:51 / mi
shoes: Nike Lunar Glide 4 - Grey
this was a good one. Maggie and i thought that after 2 solid days of climbing and running steep stuff a flat, "fast" run was in order.
we left from power house park in del mar and ran to ponto (carlsbad) and back. pretty flat. good run and perfect for keeping turnover. we kept a good pace and in all honesty i was just hanging on. she's a real "runner" and have me on the rivet at points. I NEED this kind of running!
so stoked and satisfied when I finished... and we finished strong with the the fastest mile; 6:31.
running is rad.
86.11 miles on the week!!!
we left from power house park in del mar and ran to ponto (carlsbad) and back. pretty flat. good run and perfect for keeping turnover. we kept a good pace and in all honesty i was just hanging on. she's a real "runner" and have me on the rivet at points. I NEED this kind of running!
so stoked and satisfied when I finished... and we finished strong with the the fastest mile; 6:31.
running is rad.
86.11 miles on the week!!!
Saturday Jan 26, 2013 #
8 AM
Running 1:51:00 [3] 11.85 mi (9:22 / mi) +3417ft 7:21 / mi
shoes: Nike LunarFly 3 Trail - 1
backing it up.... another solid session and pushing the pace or miles. just trying to get strong and back up the days right now. not worries about mega runs.
ran with maggie and mike. good times running in the rain. mellow of up the frontside climb and then solid on the road up the back. getting stronger, faster, and more durable. love running out there.
ran with maggie and mike. good times running in the rain. mellow of up the frontside climb and then solid on the road up the back. getting stronger, faster, and more durable. love running out there.
Friday Jan 25, 2013 #
Note
slept:10.0
10-8. took the day off work and stoked i did. mellow morning and then some trail time... then beers.
10 AM
Running 1:43:00 [3] 12.0 mi (8:35 / mi) +2680ft 7:05 / mi
shoes: Nike LunarFly 3 Trail - 1
killer run. maggie and I headed to run Mt Miguel. Mega 5 mile climb right out the gate and the some exploring on the trails untile we found the single track. awesomeness in the rain and mud. I'll be back out there for sure.
Thursday Jan 24, 2013 #
Note
slept:8.0
10-6. crashed. big day yesterday. mellow today. jog & massage.
Body Work (massage) 1 [3]
massage with shari
7 AM
Running 55:00 [3] 7.25 mi (7:35 / mi) +452ft 7:10 / mi
shoes: Nike LunarFly 3 - Blue/Yellow
damn i felt good on this run. this run is in my "plan" mellow miles following 2 solid days. plan going forward is a big 3 day running block tues-thurs every other week, and the "other" week will substitute a weds morning ride for run. blah blah blah
i really held back on this one though... both time/distance and effort. looking to go big tomorrow.
i really held back on this one though... both time/distance and effort. looking to go big tomorrow.
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
more good going on.
stretching and dyamnic warm up
4 rounds
15 x 24" box jumps
15 kbs #26
2 rounds
3 x lunge matrix
10 front step ups each leg
2 rounds
10 x squats #80
10 lateral step ups each leg
pvc roller
stretching and dyamnic warm up
4 rounds
15 x 24" box jumps
15 kbs #26
2 rounds
3 x lunge matrix
10 front step ups each leg
2 rounds
10 x squats #80
10 lateral step ups each leg
pvc roller
Wednesday Jan 23, 2013 #
Note
slept:7.5
10-530. sleep is at an all time level.
6 AM
Cycling-Road (Hill Repeats) 1:54:00 [3] 30.0 mi (15.8 mph) +2234ft
Torrey Pines hill repeats. felt good on the bike today.
alternated inside and outside. 2 of each
2 x inside standing
2 x outside seated, big ring/gear
solid work and warm morning.
alternated inside and outside. 2 of each
2 x inside standing
2 x outside seated, big ring/gear
solid work and warm morning.
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
upperbody & core sesh.
stretching
myrtl
10 x 1 min planks - increasing the dificulty
2 rounds:
10 kipping pull ups
15 push ups
2 rounds:
30 hanging knee raises
20 back ext
2 rounds of bosu circuit
20 overhead tri ext
20 curls
20 lat shoulder raises
20 situps
stretching
myrtl
10 x 1 min planks - increasing the dificulty
2 rounds:
10 kipping pull ups
15 push ups
2 rounds:
30 hanging knee raises
20 back ext
2 rounds of bosu circuit
20 overhead tri ext
20 curls
20 lat shoulder raises
20 situps
6 PM
Running (Night Run) 1:12:00 [3] 9.2 mi (7:50 / mi) +1175ft 6:59 / mi
shoes: Nike LunarFly 3 Trail - 1
killer night run. so stoked to have this as a regular run on the schedule. met up with maggie, brad, brad, and ramon and ripped it at torrey pines. solid pace all day and built throughout. Ramon was pushing the pace on the final climb. fun to run hard.
pizza port for food and beers after. this needs to become a wednesday tradition.
pizza port for food and beers after. this needs to become a wednesday tradition.
Tuesday Jan 22, 2013 #
Note
slept:8.0
930-530.
good day yesterday. tons of energy and a lot of work done in and out of the office. legs definitely feeling the strength session from yesterday. it should make this mornings run fun.
good day yesterday. tons of energy and a lot of work done in and out of the office. legs definitely feeling the strength session from yesterday. it should make this mornings run fun.
6 AM
Running (Hill Repeats) 1:28:00 [3] 11.3 mi (7:47 / mi) +1896ft 6:43 / mi
shoes: Nike LunarFly 3 - Wht/Purple
good session. first run "workout" in a while and kept in the on the conservative side. hill repeats of some sort will be a weekly workout. got in a good warm up and then hit the Quail Garden climb 3 times and the Garden View climb 3 times. recovery was jog down and then some bonus miles after. all efforts were moderate and controlled. will plan on building the intensity and number reps in the coming weeks.
Quail Gardens - .3 miles, ~151 ft of climb
2:43
2:42
2:35
Garden View - .3 miles, ~185 ft of climb
2:55
2:52
2:51
Quail Gardens - .3 miles, ~151 ft of climb
2:43
2:42
2:35
Garden View - .3 miles, ~185 ft of climb
2:55
2:52
2:51
5 PM
Yoga (Core Power 2) 1:00:00 [3]
check it off... good one. goal is one 1 session a week with 2 being a bonus. maybe the best ratio ever. 30 chicks and just me and one other dude.... and all but 4-5 of the chicks were hot....
body needed this... i got more sore through out the day from lifting yesterday. forgot how much it rips me up. just gonna need to stick with it to get acclimated. it works. its proven. i have many miles ahead of me and need to be fast and STRONG!
body needed this... i got more sore through out the day from lifting yesterday. forgot how much it rips me up. just gonna need to stick with it to get acclimated. it works. its proven. i have many miles ahead of me and need to be fast and STRONG!
Monday Jan 21, 2013 #
Note
slept:8.5
9-530. it starts today.... day one of build for Old Goats 50 miler, Miwok 100k, and hopefully SD100 with another R2R2R & Transzion traverse thrown. going to be an epic spring!!!
6 AM
Running 1:02:00 [3] 8.1 mi (7:39 / mi) +649ft 7:07 / mi
shoes: Nike LunarFly 3 - Blue/Yellow
monday morning shakeout with Paul through the ranch. I felt really good this morning and ready to start training. overflowing with motivation right now....
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
bam... structured strength work is now back in mix. started light with the squats.
2 x 100 situps on the ball
myrtl
standard warm up:
2 rounds of w/ the bar:
10 squats, 10 good mornings, 10 DL's, 10 cleans, 10 thrusters
30 situps on ball
Squats
3 x 10 #45 - not hard but want to ease back into it.
3 rounds
10 step up/x-chop (ea side)
3x5 step down (ea side)
30 situps on ball
2 x 100 situps on the ball
myrtl
standard warm up:
2 rounds of w/ the bar:
10 squats, 10 good mornings, 10 DL's, 10 cleans, 10 thrusters
30 situps on ball
Squats
3 x 10 #45 - not hard but want to ease back into it.
3 rounds
10 step up/x-chop (ea side)
3x5 step down (ea side)
30 situps on ball
5 PM
Running (2nd run) 45:50 [3] 6.41 mi (7:09 / mi) +240ft 6:54 / mi
shoes: Nike LunarFly 3 - Blue/Yellow
awesome arvo run to catch the sunset. full of energy and just cruising on the cardiff trail. tons of people out to catch the sunset. love my hood!
Sunday Jan 20, 2013 #
9 AM
Cycling-Road 3:25:00 [3] 60.0 mi (17.6 mph) +3533ft
"mellow' miles with airey. felt so good to get out on the bike on a "hot" day. rolled out through RSF to hodges, up HV road and then home del dios & RSF. Still lack any snap or pop in the legs but the endurance and strength is there. looking forward to more riding getting ready for old goats.
Saturday Jan 19, 2013 #
Running 1:02:00 [3] 7.9 mi (7:51 / mi) +680ft 7:15 / mi
shoes: Nike LunarFly 3 - Wht/Purple
quick jog with maggie before heading out to work aid station at San Diego 50 miler. legs are bette with each run still some fatigue as the run wear on. to be expected.
Friday Jan 18, 2013 #
Note
slept:7.5
10-530. stayed up "late" watching the Lance circus. he's a chump and mentally ill. what do you think now weeger?
massage last night did wonders. woke up this morning feeling like a million bucks. heading to run with Mario. I can't wait to start training again!
massage last night did wonders. woke up this morning feeling like a million bucks. heading to run with Mario. I can't wait to start training again!
6 AM
Running 1:03:00 [3] 8.2 mi (7:41 / mi) +438ft 7:19 / mi
shoes: Nike LunarFly 3 - Blue/Yellow
mellow lagoon run with Mario. just ez miles. legs, especially hamstrings, a bit sore from massage but stoked to run.
12 PM
Strength/Core (Pure Fitness) 20:00 [3]
quick one.
stretching
200 situps on ball
10 x 1 min planks
pvc roller
stretching
200 situps on ball
10 x 1 min planks
pvc roller
4 PM
Cycling-Road 1:04:00 [3] 18.32 mi (17.2 mph) +594ft
so stoked i got this in. finished up everything i needed to at work and got on my bike to soak up the sunshine. mellow spin down to del mar and back. bike riding is fun.
Thursday Jan 17, 2013 #
Note
slept:8.0
1030-630. good sleep. big work days but no worries. really looking forward to actually "training" for Old goats and miwok. just been running and it's been fun, but I need some more specific work. it's on starting next week. embracing recovery!
7 AM
Cycling-Road 1:05:00 [3] 19.25 mi (17.8 mph) +522ft
I was planning on riding for 90 mins but opted for more sleep! Quick, ez spin up carlsbad and back. much warmer this morning and body is bounding back quickly.
6 PM
Body Work (massage) 1 [3]
massage with Shari. much needed and been way too long. I need to be in there every other week leading up to Old Goats-Miwok-SD100. it's on!
Wednesday Jan 16, 2013 #
Note
slept:8.0
10-6. didn't move. solid sleep... again.
7 AM
Running 59:00 [3] 7.65 mi (7:43 / mi) +608ft 7:10 / mi
shoes: Nike LunarFly 3 - Grey/Yellow
shake out run. just getting the junk out. legs a bit creaky and then started to loosen up. still a bit sore but no major niggles. I should be ready to roll full on by next week.
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
more good stuff.
stretching (cage & band)
myrtl
300 x 100 situps on ball
pvc roller
3 rounds of bosu circuit
20 x overhead tri ext
20 (ea arm) curls
20 lat shoulder raises
2 x 20 back ext
stretching (cage & band)
myrtl
300 x 100 situps on ball
pvc roller
3 rounds of bosu circuit
20 x overhead tri ext
20 (ea arm) curls
20 lat shoulder raises
2 x 20 back ext
Tuesday Jan 15, 2013 #
Note
slept:9.0 (rest day)
10-7. recovery mode. itching to run!
5 PM
Yoga (Core Power 2) 1:00:00 [3]
first sesh in a while and much needed. will start getting back in once a week next week. felt good to loosen up the body.
Monday Jan 14, 2013 #
Note
slept:8.0
930-530. in bed early and feeling good. legs don't feel like I ran a 50 miler. gonna spin before work and then major recovery session at lunch. I was anticipating being pretty banged up after this on but I'm not. gonna see how the week unfolds and get back at it by the weekend.
6 AM
Cycling-Road 1:32:00 [3] 23.2 mi (15.1 mph) +978ft
super cold spin with brad. down the coast through inland del mar and back home. had all the good stuff on so ok. only thing frozen were my hands. good for the legs.
12 PM
Strength/Core (Pure Fitness) 15:00 [3]
2 x 100 situps on the ball
stretching
myrtl
pvc roller
stretching
myrtl
pvc roller
Sunday Jan 13, 2013 #
Note
slept:9.0 (rest day)
decent post race sleep. kinda sore waking up but WAY better as the day progresses. shocked at how good I feel. a million times better than after TNF50. All the miles are starting to do their magic.
Saturday Jan 12, 2013 #
Event: Avalon 50
5 AM
Running (RACE / Avalon 50) 6:24:00 [3] 50.0 mi (7:41 / mi) +7037ft 6:47 / mi
shoes: Nike LunarFly 3 Trail - 1
good day at the office. 2nd overall.
Overall a pretty good day. Took off mellow from the start then was with 2 other guys leading it out up the initial climb. I just sat in and never went to the front. Very comfortable and holding back the whole time. time and miles were flying by. by mile 8 Fabrice and I were off the front and I was just sitting on his heels. I was feeling awesome and fought every instinct in my body to no go around and start ripping... i wanted to so bad.
my plan was to take a get every 20-30ish minutes and supplement with bananas. Plan was working great... then we hit the mile 18.9 aid station where our drop bags were supposed to be but they weren't there yet. Kept rolling with one gel and a 1/3 of a banana and figured it would be fine until we got to aid station at 24ish miles.... but it wasn't set up yet either. fucked.
at the turn around a little of 26 miles (went through 26.2 in 3:11) Fabirce knew I was outta food and lifted the pace. there was nothing I could do. I had NO food and hardly and water and didn't think I'd have any until the next aid station at 34 miles. Then a mile later they opened an impromptu aid station with just water. Luckily I was able to bum a bar off some guy and at least get something in me. I was bonking a bit on the climb back up from two harbors and fabrice got a way for good. I just focused and tried to save my race.
I started to come good at the 50k mark which I went through in 3:48. I got my shit together and start rolling again. new goal. sub 6:30. I just kept eating and drinking and moving. steady effort the rest of the day. Stoked to finish 2nd and learned a ton. progress.
such a different experience than TNF50. I am learning and I know this stuff is going to pay off when it counts.
Overall a pretty good day. Took off mellow from the start then was with 2 other guys leading it out up the initial climb. I just sat in and never went to the front. Very comfortable and holding back the whole time. time and miles were flying by. by mile 8 Fabrice and I were off the front and I was just sitting on his heels. I was feeling awesome and fought every instinct in my body to no go around and start ripping... i wanted to so bad.
my plan was to take a get every 20-30ish minutes and supplement with bananas. Plan was working great... then we hit the mile 18.9 aid station where our drop bags were supposed to be but they weren't there yet. Kept rolling with one gel and a 1/3 of a banana and figured it would be fine until we got to aid station at 24ish miles.... but it wasn't set up yet either. fucked.
at the turn around a little of 26 miles (went through 26.2 in 3:11) Fabirce knew I was outta food and lifted the pace. there was nothing I could do. I had NO food and hardly and water and didn't think I'd have any until the next aid station at 34 miles. Then a mile later they opened an impromptu aid station with just water. Luckily I was able to bum a bar off some guy and at least get something in me. I was bonking a bit on the climb back up from two harbors and fabrice got a way for good. I just focused and tried to save my race.
I started to come good at the 50k mark which I went through in 3:48. I got my shit together and start rolling again. new goal. sub 6:30. I just kept eating and drinking and moving. steady effort the rest of the day. Stoked to finish 2nd and learned a ton. progress.
such a different experience than TNF50. I am learning and I know this stuff is going to pay off when it counts.
C • man. 1
Friday Jan 11, 2013 #
Note
slept:10.25
10-815. I haven't slept this good since I was teenager. easily could have slept another couple of hours. my body is absorbing everything, life stress is at all time low, things are good.
day off work. heading to catalina at 230 w/ maggie, kerri, and tom. gonna be a rad weekend!
day off work. heading to catalina at 230 w/ maggie, kerri, and tom. gonna be a rad weekend!
9 AM
Running 37:00 [3] 5.0 mi (7:24 / mi) +341ft 6:57 / mi
shoes: Nike LunarFly 3 - Wht/Purple
pre race shakeout. ran from maggie's to the the beach then on the trails up to power house park. super mellow and was ready to rip by the end.
Thursday Jan 10, 2013 #
Note
slept:9.0
9-6. early to bed early to shred.
stomach was still a bit off yesterday but getting back to normal.
stomach was still a bit off yesterday but getting back to normal.
7 AM
Running 58:00 [3] 7.62 mi (7:37 / mi) +738ft 6:58 / mi
shoes: Nike LunarFly 3 - Wht/Purple
I was planning on a 90 min spin but it was raining... and kind of wanted to run too.... just going flow. standard hood loop in the rain. feeling good.
Wednesday Jan 9, 2013 #
Note
slept:10.0
9-7. booyah. zombie sleep. stomach was still wrecked going to bed after some soup for dinner. woke up feel MUCH better though. I
7 AM
Running 30:30 [3] 4.1 mi (7:26 / mi) +420ft 6:47 / mi
shoes: Nike LunarFly 3 - Wht/Purple
woke up super refreshed and headed out the door for quick jog before work. body is feeling and energy is back. Saturday should be a good time.
6 PM
Running 59:30 [3] 7.65 mi (7:47 / mi) +763ft 7:06 / mi
shoes: Nike LunarFly 3 Trail - 1
another fun night with the new crew. ran the same route at TP as last week but cut it a bit shorter. maggie was pushing the pace on the flats and tomo on the climbs... turns into a progression run. fun running.
Tuesday Jan 8, 2013 #
Note
slept:10.0
went to bed early last night after a couple of beers and watching notre dame get slaughtered. started feeling really sick while falling asleep and woke up a couple of times in the middle of the night and thought i was about to puke... but just forced myself back to sleep. obviously skipped my run and slept until 8. feeling a bit better now. pretty sure it was some minor food poisoning or something. maggie felt the same way and we ate the same food.
2 PM
Cycling-Road 1:29:00 [3] 23.25 mi (15.7 mph) +607ft
started feeling better throughout the day. just not appetite and kind of tired. Not feeling sick. Got out to soak up some sunshine. definitely made me feel better. going to bank a HUGE sleep tonight.
Monday Jan 7, 2013 #
Running 1:08:00 [3] 9.0 mi (7:33 / mi) +732ft 7:01 / mi
slept:7.5 shoes: Nike LunarFly 3 - Wht/Purple
monday morning shakeout with Paul. we just cruised the encinitas ranch trails. I'm feeling really good and excited to race. my running just keeps getting better and better even without any specific work. just having fun logging the miles.
Strength/Core (Pure Fitness) 20:00 [3]
quality race week session
300 situps on ball
myrtl
stretching
pvc roller
2 x 10 kipping pull ups
2 x 15 push ups w/ feet on ball
2 x 20 back ext
300 situps on ball
myrtl
stretching
pvc roller
2 x 10 kipping pull ups
2 x 15 push ups w/ feet on ball
2 x 20 back ext
Sunday Jan 6, 2013 #
Note
slept:10.5
1030-9. epic zombie sleep. i have been getting all time sleep and feel so rested. i love lazy sundays. no rush to get out the door. don't make any plans to meet up early. just sleep, relax, recover.
10 AM
Running 1:16:00 [3] 10.0 mi (7:36 / mi) +1095ft 6:53 / mi
shoes: Nike LunarFly 3 Trail - 1
taper run! ran torrey pines with maggie & brad. TP is quickly becoming my new favorite place to run. super fun single track, some technical, a lot of up and down. perfect terrain to train for miwok. really good legs today, holding back the whole time...
Saturday Jan 5, 2013 #
7 AM
Cycling-Road 3:49:00 [3] 64.5 mi (16.9 mph) +5075ft
biggest ride in quite some time.... headed out early with james, masi, & brian. good times and fun riding with guys i coach.
rolled through san elijo and then did Old Castle. quality climbing. I need more rides like this. good for my mind and my body.
rolled through san elijo and then did Old Castle. quality climbing. I need more rides like this. good for my mind and my body.
12 PM
Running (t-run) 31:40 [3] 4.4 mi (7:12 / mi) +333ft 6:43 / mi
shoes: Nike LunarFly 3 Trail - 1
run off the bike with james. just cruised the 4+ mile loop through the ranch. good legs and definitely makes want to more big days of running & riding. good combo to not beat my body up.
Friday Jan 4, 2013 #
6 AM
Running 1:02:53 [3] 8.4 mi (7:29 / mi) +443ft 7:08 / mi
shoes: Nike LunarFly 3 - Wht/Purple
early, cold one with Mario and Brad. Going to make friday group runs a regular thing after Avalon. Always good to get out with Mario. He knows so much about running & training. Learn something new every run.
Ran the lagoon and felt really good the whole time. conversational pace. ready for the weekend and finally getting the itch to race next weekend.
Ran the lagoon and felt really good the whole time. conversational pace. ready for the weekend and finally getting the itch to race next weekend.
12 PM
Strength/Core (Pure Fitness) 15:00 [3]
quick recovery sesh at lunch.
200 situps on ball
myrtl
6 x 1 min planks
pvc roller
200 situps on ball
myrtl
6 x 1 min planks
pvc roller
Thursday Jan 3, 2013 #
Note
slept:9.5
10-730. wow... must have needed that. had to make myself get up. I was going to ride this morning but that run last night took it out of me. in taper mode so just slept. felt good.
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
feeling good and rested. sleeping in was the right call.
5 min on stationary bike to warm up
2 x 10 reps of squat, good mornings, deadlift, cleans, thrusters
2 x 15 (ea side) weighted side bends
2 x 10 (ea leg) steps ups
2 x 10 squat/bosu sit up
2 x lunge matrix
2 x 5 each direction box step down
foam roller
5 min on stationary bike to warm up
2 x 10 reps of squat, good mornings, deadlift, cleans, thrusters
2 x 15 (ea side) weighted side bends
2 x 10 (ea leg) steps ups
2 x 10 squat/bosu sit up
2 x lunge matrix
2 x 5 each direction box step down
foam roller
6 PM
Running 41:00 [3] 5.5 mi (7:27 / mi) +432ft 6:56 / mi
shoes: Nike LunarFly 3 - Wht/Purple
rejuvenation run. sleeping in was the right call and this run proved it. I can do this more and should. sleep in and run at night. perfect ending to the day!
Just a quick loop on the ranch trails before dinner.
Just a quick loop on the ranch trails before dinner.
Wednesday Jan 2, 2013 #
6 AM
Cycling-Road (Hill Repeats) 1:36:00 [3] 23.3 mi (14.6 mph) +2884ft
slept:8.0
stoked be back on the bike... looking forward to incorporating more specific riding on the bike to help my running. rolled out early, solo, and in the cold. headed straight for san eligo.
just one up and over.
SE side - alt standing seated
Twin Oaks - standing
double peak - alt standing seated
solid big gear workout. will add repeats as I build towads Old Goats and Miwok. Goal is at least one big gear session a week.
just one up and over.
SE side - alt standing seated
Twin Oaks - standing
double peak - alt standing seated
solid big gear workout. will add repeats as I build towads Old Goats and Miwok. Goal is at least one big gear session a week.
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
lunch sesh and getting back at it. need to have more focus in the gym going forward. I need to do the little things to stay strong for what I want to accomplish this year.
200 situps on ball
2 x 20 push ups
myrtil
bosu circuit
2 x 20 overhead tri ext
2 x 20 (ea arm) curls
2 x 20 lat shoulder raises
2 x 20 air squats
2 x 10 kipping pull ups
2 x 30 hanging knee raises
2 x 21 IYT TRX rows
200 situps on ball
2 x 20 push ups
myrtil
bosu circuit
2 x 20 overhead tri ext
2 x 20 (ea arm) curls
2 x 20 lat shoulder raises
2 x 20 air squats
2 x 10 kipping pull ups
2 x 30 hanging knee raises
2 x 21 IYT TRX rows
6 PM
Running 1:11:00 [3] 8.65 mi (8:12 / mi) +1171ft 7:17 / mi
shoes: Nike Lunar Glide 3
awesome, ripping night run on the Torry Pines. This is the kind of run I would have typically skipped before. Have more fun trying new things.... more running at night and after work.
met maggie, tomo, & brad at NOAA and ran the Torrey Pines trails. so fun. tomo knows those trails so good. we were ripping! can't wait to get back out there.
met maggie, tomo, & brad at NOAA and ran the Torrey Pines trails. so fun. tomo knows those trails so good. we were ripping! can't wait to get back out there.
Tuesday Jan 1, 2013 #
10 AM
Running 1:10:00 [3] 7.5 mi (9:20 / mi) +1683ft 7:42 / mi
shoes: Brooks PureGrit - Black/Grn
rough one! not much sleep after having way too much "fun" last night! glad we rallied for this run though. awesome crew and gets me stoked on the new year!
felt good once i got rolling my stomach was just jacked.
felt good once i got rolling my stomach was just jacked.