Training Log Archive: Grandpa JamesonIn the 31 days ending Mar 31, 2013:
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| 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 | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Mar 31, 2013 #
Note
slept:8.5 (injured)
good night out partying with everybody in town for the race and celebrating HJ's win. again... another full day with ZERO pain and no pain getting out of bed... and none balancing on one leg. YES!
9 AM
Cycling-Road 1:34:00 [3] 28.0 mi (17.9 mph) +1775ft
solo cruise through RSF. this my CX training route. a lot of short punchy climbs and flowing sections. really good legs today. stopped and picked up my truck. had a bit too much fun last night and took a cab home!
Avg Power: 180 W
Max Power: 910 W
Max Avg Power (20 min): 217 W
Normalized Power (NP): 227 W
Intensity Factor (IF): 0.909
Training Stress Score (TSS): 128.6
Work: 1,015 kJ
Avg Power: 180 W
Max Power: 910 W
Max Avg Power (20 min): 217 W
Normalized Power (NP): 227 W
Intensity Factor (IF): 0.909
Training Stress Score (TSS): 128.6
Work: 1,015 kJ
Saturday Mar 30, 2013 #
Note
slept:8.0 (injured)
solid sleep and ZERO pain getting out of bed. more progress! running is in my near future! At this point I don't think I will even try to jog until the week of 4/8 (if I keep making progress and have ZERO pain). No rush and BWR is next sunday and will be in a bit of rest mode during the week.
7 AM
Cycling-Road 4:10:00 [3] 68.25 mi (16.4 mph) +4788ft
fun ride with Scott. rolled out early so we could check out some of Ca70.3. Out east and then back on oside bike path. some good efforts but mostly just logging the miles.
Friday Mar 29, 2013 #
Note
slept:8.0 (injured)
after yesterday I have not run a step in 4 weeks!
more good sleep. didn't want to get up.
NO pain getting out of bed and pretty much zero pain or anything yesterday... even after testing. still some "sensation" standing on one leg putting on pants but that's it.
major progress in the past few days. stoked.
more good sleep. didn't want to get up.
NO pain getting out of bed and pretty much zero pain or anything yesterday... even after testing. still some "sensation" standing on one leg putting on pants but that's it.
major progress in the past few days. stoked.
6 AM
Cycling-Road 1:52:00 [3] 28.5 mi (15.3 mph) +3632ft
another double peak session. feeling good again and just overall pretty stoked with how my body is feeling. running is coming soon!
this ride is a money maker. all quality. super foggy morning.
big gear on SE side alternating standing/seated between lights. on twin oaks I alternated standing seated between signs. standing efforts were hard, seated steady.
Avg Power: 182 W
Max Power: 871 W
Max Avg Power (20 min): 266 W
Normalized Power (NP): 235 W
Intensity Factor (IF): 0.941
Training Stress Score (TSS): 164.7
Work: 1,223 kJ
this ride is a money maker. all quality. super foggy morning.
big gear on SE side alternating standing/seated between lights. on twin oaks I alternated standing seated between signs. standing efforts were hard, seated steady.
Avg Power: 182 W
Max Power: 871 W
Max Avg Power (20 min): 266 W
Normalized Power (NP): 235 W
Intensity Factor (IF): 0.941
Training Stress Score (TSS): 164.7
Work: 1,223 kJ
12 PM
Strength/Core 35:00 [3]
lunch sesh. a bit tired.
stretching.
Day 1 - Week 3 - 80 total
14
18
14
14
20
60 sec rest between sets. I did 20 situps on bosu (6x20)
3 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #17.5
20 x lat shoulder raise #10
20 x kbs #35
2 x 20 back ext
2 x 10 air squat
pvc roller
Trustretch
stretching.
Day 1 - Week 3 - 80 total
14
18
14
14
20
60 sec rest between sets. I did 20 situps on bosu (6x20)
3 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #17.5
20 x lat shoulder raise #10
20 x kbs #35
2 x 20 back ext
2 x 10 air squat
pvc roller
Trustretch
Thursday Mar 28, 2013 #
Note
slept:9.0 (injured)
sleep in... much needed. bagged ride this morning to get some sleep. leg is feeling good. can't wait to run... not timeline though. I want some pain free weeks before.
12 PM
Strength/Core (Pure Fitness) 15:00 [3]
stretching
myrtl
3-2-1 front planks - 1 min rest
myrtl
3-2-1 front planks - 1 min rest
Elliptical 10:00 [3] 1.0 mi (10:00 / mi)
Zero pain in leg all day. So after 5 min test last week on the elliptical hit it today. 1 mile in 10 minutes. lame but I think it will help me ease back to running a bit.
StairMaster 10:00 [3] 1.1 mi (9:06 / mi)
right after elliptical. I have been waiting to get on the SM. I can see how it would be beneficial to me. again... i can't feel anything in my leg today. stoked!
messed around with paces.
messed around with paces.
4 PM
Cycling-Road 2:04:00 [3] 36.0 mi (17.4 mph) +1624ft
Sprinters Loop. off work a little early so got out for and afternoon spin with Kurt. Pretty mellow miles for the most part but with quite a bit of head wind the last 45. legs feel good!
Avg Power: 150 W
Max Power: 613 W
Max Avg Power (20 min): 164 W
Normalized Power (NP): 186 W
Intensity Factor (IF): 0.742
Training Stress Score (TSS): 113.7
Work: 1,116 k
Avg Power: 150 W
Max Power: 613 W
Max Avg Power (20 min): 164 W
Normalized Power (NP): 186 W
Intensity Factor (IF): 0.742
Training Stress Score (TSS): 113.7
Work: 1,116 k
6 PM
Strength/Core (Ab ripper X) 15:00 [3]
Ab ripper X with Maggie after ride. Fun.
Wednesday Mar 27, 2013 #
Note
slept:7.5 (injured)
had to cancel acupuncture appt yesterday due to work. all good though. leg felt pretty good all day yesterday.
I had a dream i was running last night and then woke up this morning with only a trace of pain and nothing after riding.... maybe it's a sign!
I had a dream i was running last night and then woke up this morning with only a trace of pain and nothing after riding.... maybe it's a sign!
6 AM
Cycling-Road 1:57:00 [3] 31.25 mi (16.0 mph) +2664ft
went by velo hangar after work yesterday and got some new lights, tires, and power tap battery replaced. stoked. bike is dialed in.
on the road just before 6. headed south to torrey in the dark. once down there i got to climbing. nothing too hard. feeling yesterdays effort a bit.
3 x inside torrey - standing
2 x outside torrey - big ring - standing & seated
good morning on the bike.
Avg Power: 169 W
Max Power: 487 W
Max Avg Power (20 min): 205 W
Normalized Power (NP): 219 W
Intensity Factor (IF): 1.096
Training Stress Score (TSS): 235.0
Work: 1,197 kJ
on the road just before 6. headed south to torrey in the dark. once down there i got to climbing. nothing too hard. feeling yesterdays effort a bit.
3 x inside torrey - standing
2 x outside torrey - big ring - standing & seated
good morning on the bike.
Avg Power: 169 W
Max Power: 487 W
Max Avg Power (20 min): 205 W
Normalized Power (NP): 219 W
Intensity Factor (IF): 1.096
Training Stress Score (TSS): 235.0
Work: 1,197 kJ
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
stretching
150 sit ups on the ball
Push up retest: 28 (initial test was 20 - progress)
3 rounds
5 x dead hang pull ups
30 x hanging knee raisions
2 rounds
15 x TRX bicep curls
15 x TRX overhead tri ext
2 rounds
15 x TRX rows
15 x TRX push up/fly
3 rounds
15 x kbs #40 - slowly increasing weight
20 x leg raises
stretching (true stretch cage)
150 sit ups on ball
150 sit ups on the ball
Push up retest: 28 (initial test was 20 - progress)
3 rounds
5 x dead hang pull ups
30 x hanging knee raisions
2 rounds
15 x TRX bicep curls
15 x TRX overhead tri ext
2 rounds
15 x TRX rows
15 x TRX push up/fly
3 rounds
15 x kbs #40 - slowly increasing weight
20 x leg raises
stretching (true stretch cage)
150 sit ups on ball
Tuesday Mar 26, 2013 #
Note
slept:7.5 (injured)
awesome sleep. didn't move. leg felt the best it has so far getting out of bed. acupuncture today.
6 AM
Cycling-Road (group ride) 1:52:00 [3] 36.5 mi (19.6 mph) +2162ft
out the door right at 6 and got in 35 minutes before meeting up with the group. rode well again today and already noticed a difference from last week. I am able close gaps and nobody I can't bring back. good times attacking and getting attacked. fitness builder!
12 PM
Strength/Core (Pure Fitness) 20:00 [3]
pure recovery/mobility sesh. feeling awesome. legs is hardly noticeable today.
stretching w/ band & ball
myrtly
5 x 1 min planks
more stretching
pvc roller & lacrosse ball
stretching w/ band & ball
myrtly
5 x 1 min planks
more stretching
pvc roller & lacrosse ball
Monday Mar 25, 2013 #
Note
slept:8.0 (injured)
monday. sill feeling better. only pain i had yesterday was when i got out of bed and same this morning. going to make another acupuncture this week....
6 AM
Cycling-Road 1:51:00 [3] 28.5 mi (15.4 mph) +3573ft
another double peak session and they are progressively getting better. big ringed everything but the past the gate on double peak. this will be staple when i start running.
awesome morning.
awesome morning.
12 PM
Strength/Core (p) 30:00 [3]
stretching.
Day 3 - Week 2 - 81 total
16
17
14
14
20
120 sec rest between sets. I did 30 situps on bosu (5x30)
3 rounds
21 x TRX IYT's
30 trx knee raises
3 rounds
20 x kbs #35
30 x weighted side bend
pvc roller
Day 3 - Week 2 - 81 total
16
17
14
14
20
120 sec rest between sets. I did 30 situps on bosu (5x30)
3 rounds
21 x TRX IYT's
30 trx knee raises
3 rounds
20 x kbs #35
30 x weighted side bend
pvc roller
Sunday Mar 24, 2013 #
Note
slept:8.0 (injured)
i think i may need to lay of hitting golf balls. puts some torque on my leg and it's a little bit more sore today... lame.
9 AM
Cycling-Road 2:06:00 [3] 36.0 mi (17.1 mph) +1371ft
sprinters loop with kurt & peter. nothing hard. legs finally feeling some fatigue from riding. nice morning and got it done.
Saturday Mar 23, 2013 #
Event: Old Goat's 50 Miler
Note
slept:8.0 (injured)
old goats is today... didn't even remember until i was laying in bed last night. legs is still the same.
8 AM
Cycling-Road 3:53:00 [3] 69.0 mi (17.8 mph) +5338ft
wohlford loop with boys good times and some solid miles. felt strong all day.
Friday Mar 22, 2013 #
Note
slept:7.5 (injured)
weird. leg felt great all day and then felt bad after dinner and before bed. woke up this morning with vey little pain. I can just hope that has something to do with healing!
6 AM
Cycling-Road 1:46:00 [3] 26.4 mi (14.9 mph) +3159ft
rolled out early to meet RV and get in some climbing. out to SE and then up and over and then up to double peak. good morning, good legs, RV had me on the ropes up double peak. stoked to be getting my friends out early to ride!
12 PM
Strength/Core 25:00 [3]
stretching.
Day 2 - Week 2 - 71 total
14
16
12
12
17
90 sec rest between sets. I did 30 situps on ball (6x30)
3 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #17.5
20 x lat shoulder raise #10
20 x kbs #26
2 x 30 hanging knee raises
pvc roller
Day 2 - Week 2 - 71 total
14
16
12
12
17
90 sec rest between sets. I did 30 situps on ball (6x30)
3 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #17.5
20 x lat shoulder raise #10
20 x kbs #26
2 x 30 hanging knee raises
pvc roller
Thursday Mar 21, 2013 #
Note
slept:7.0 (injured)
I got a bit frustrated yesterday.... I am just ready to run. It's been 3 weeks and I haven't run a step and mind is swirling with motivation and I can't wait to build back to some summer racing... baby steps. I was hoping to be back at it next week but not looking like it. It's still getting better by the day but I don't think I'm close to running yet. Hopefully by april.
6 AM
Cycling-Road 2:13:00 [3] 38.0 mi (17.1 mph) +2500ft
i was planning on hitting the group ride but when Kurt and I were rolling over to the start i snapped a front spoke. went home and swapped my wheels and then we did out own thing. more fun anyway.
swami's/elfin loop. noting hard.
swami's/elfin loop. noting hard.
12 PM
Strength/Core 20:00 [3]
stretching with and with out band
myrtl
5 x 1 min planks
2 x 10 back ex
2 x 20 (ea side) cable trunk twist
5 min on ellypitcal - not enough to log but wanted to test. didn't cause and pain or sensation. may try to go for 10 min tomorrow or next week depending on how i feel in the morning.
myrtl
5 x 1 min planks
2 x 10 back ex
2 x 20 (ea side) cable trunk twist
5 min on ellypitcal - not enough to log but wanted to test. didn't cause and pain or sensation. may try to go for 10 min tomorrow or next week depending on how i feel in the morning.
4 PM
Body Work (massage) 1 [3]
got into see shari early. body is feeling good... best I have felt overall in a while with the exception of my Left quad/femur. Pain is pretty specific now to one specific spot. seems like its progressing
Wednesday Mar 20, 2013 #
Note
slept:7.5 (injured)
10-530. good times with the crew last night. Happy hour and then Pandora for pizza.
6 AM
Cycling-Road 1:51:00 [3] 31.2 mi (16.9 mph) +1752ft
mellow miles. cruised down to UCSD and back. Added a climb up the inside of TP. Kind of a lackluster, boring ride... but keeping my sanity.
12 PM
Strength/Core 25:00 [3]
warmed with stretching.
Day 1 - Week 2 - 61 total
14
14
10
10
15
60 sec rest between sets. I did 20 situps on bosu (5x20)
3 rounds
10-5-5 pull ups
30 hanging knee raises
3 rounds
20 x kbs #35
30 x weighted side bend
Day 1 - Week 2 - 61 total
14
14
10
10
15
60 sec rest between sets. I did 20 situps on bosu (5x20)
3 rounds
10-5-5 pull ups
30 hanging knee raises
3 rounds
20 x kbs #35
30 x weighted side bend
Tuesday Mar 19, 2013 #
Note
slept:7.5 (injured)
abnormally tired this morning. gonna hit the swami's early group ride. i think I'm ready to hurt on the bike.
legs is less sor this morning after acupuncture.
legs is less sor this morning after acupuncture.
6 AM
Cycling-Road (group ride) 1:45:00 [3] 34.85 mi (19.9 mph) +2041ft
finally felt ready to jump into the the T/Th Swami's group ride. they are rolling at 645 right now since it's still dark at 630. got in the 30 min before and then ended up rolling ahead solo while some dude was fixing a flat.
the group caught me on the coast and it was game on. I sat in a bit to get a feel and then started to work. took a few solid pulls on the coast and legs really opened up. I was with one other guy leading out the climbs on the backside of the ride and only had one minor explosion after we turned into the climb on El Camino.
Super stoked on the ride and i need this. HR sky rocketed a couple of times. I haven't gotten it up that high in a very, very long time. Good times catching up with some guys I know too. already looking forward to Thursday.
the group caught me on the coast and it was game on. I sat in a bit to get a feel and then started to work. took a few solid pulls on the coast and legs really opened up. I was with one other guy leading out the climbs on the backside of the ride and only had one minor explosion after we turned into the climb on El Camino.
Super stoked on the ride and i need this. HR sky rocketed a couple of times. I haven't gotten it up that high in a very, very long time. Good times catching up with some guys I know too. already looking forward to Thursday.
12 PM
Strength/Core 20:00 [3]
super mellow sesh at lunch.
a lot of stretching
2 x 100 situps on ball
myrtl
2 x 20 back ext
pvx roller
a lot of stretching
2 x 100 situps on ball
myrtl
2 x 20 back ext
pvx roller
Monday Mar 18, 2013 #
Note
slept:7.5 (injured)
another week of NO running. 2 acupuncture appts this week. we'll see.
6 AM
Cycling-Road 1:52:00 [3] 28.4 mi (15.2 mph) +3570ft
getting in the groove. feeling good getting out the door early and definitely starting to notice some improved bike fitness. out to san elijo again... i may try to knock this ride out m,w,f this week and just try to get in a lot of climbing.
12 PM
Strength/Core 25:00 [3]
warmed with stretching.
Day 3 - Week 1 - 59 total (got behind. will make up this week)
11
15
9
9
13(+) max. actual: 15
60 sec rest between sets. I did 30 situps on ball (5x30)
3 rounds
21 x TRX IYT's
30 trx knee raises
3 rounds
20 x kbs #35
30 x weighted side bend
pvc roller
Day 3 - Week 1 - 59 total (got behind. will make up this week)
11
15
9
9
13(+) max. actual: 15
60 sec rest between sets. I did 30 situps on ball (5x30)
3 rounds
21 x TRX IYT's
30 trx knee raises
3 rounds
20 x kbs #35
30 x weighted side bend
pvc roller
5 PM
Body Work (Acupuncture) 1 [3]
another session with Bouque. some cupping after.
http://en.wikipedia.org/wiki/Cupping_therapy
voodoo
http://en.wikipedia.org/wiki/Cupping_therapy
voodoo
6 PM
Strength/Core 15:00 [3]
ab ripper X with maggie. yep that happened. she wants to charge it 2-3 times a week. i'm in.
Sunday Mar 17, 2013 #
Note
slept:10.5 (injured)
much needed mega sleep
9 AM
Cycling-Road 2:16:00 [3] 39.1 mi (17.2 mph) +1844ft
sprinters loop with Brad. Mellow. good legs though. keeping it rolling.
Saturday Mar 16, 2013 #
7 AM
Cycling-Road 4:14:00 [3] 70.0 mi (16.5 mph) +5495ft
(injured)
Another solid ride out after a late, maybe one beer too many, and a midnight burrito. Felt likes shit waking up but didn't want to bail on everyone. Took my medicine.
Headed out east with RV, Scott, Christine, and Lisa. Solid climbing ride. Out and up SE to twin oaks, gopher, slr, circle r, 395, deer springs. Twin oaks, home.
Had good legs all day and chased RV on climbs. Had to work for it. Good day.
Headed out east with RV, Scott, Christine, and Lisa. Solid climbing ride. Out and up SE to twin oaks, gopher, slr, circle r, 395, deer springs. Twin oaks, home.
Had good legs all day and chased RV on climbs. Had to work for it. Good day.
Friday Mar 15, 2013 #
Note
slept:7.5 (injured)
10-530. good massage from Shari last night. body is feeling good. mellow spin on the bike this morning and looking forward to the weekend after a big day of work.
my test for how my leg feels is getting out of bed in the morning and putting on pants. balance on one leg is when i can feel the "pain". It's still there but decreasing by the day. Hoping my recovery tactics are working.
my test for how my leg feels is getting out of bed in the morning and putting on pants. balance on one leg is when i can feel the "pain". It's still there but decreasing by the day. Hoping my recovery tactics are working.
6 AM
Cycling-Road 1:51:00 [3] 31.0 mi (16.8 mph) +2346ft
rolled out the door without a plan. i kind of have to stick to the same route the first ~30 minutes because it's so dark. ended up connecting some different loops through inland carlsbad and encinitas. some solid climbing.
Thursday Mar 14, 2013 #
Note
slept:7.5 (injured)
10-530. zombie mode. leg a litte better each day. it's healing slowly and stoked with progress.
massage today. 2 x acupuncture appts next week. aggressive recoery
massage today. 2 x acupuncture appts next week. aggressive recoery
6 AM
Cycling-Road 1:55:00 [3] 28.5 mi (14.9 mph) +3504ft
another solid climbing ride. i was going to jump into the group ride but the coast was socked in and it would have been super wet. so i headed inland for more climbing.
already making progress on the bike. this felt pretty easy and stoked 3500+ ft of climbing in less than 2 hours straight from my door.
went up and over SE/Twin Oaks and hit double peak both ways.
already making progress on the bike. this felt pretty easy and stoked 3500+ ft of climbing in less than 2 hours straight from my door.
went up and over SE/Twin Oaks and hit double peak both ways.
12 PM
Strength/Core 25:00 [3]
hundred pushups day 2.
warmed with stretching.
Day 2 - Week 1 - 53 total
10
12
8
8
12(+) max. actual: 15
60 sec rest between sets. I did 20 situps on bosu (5x20)
3 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #17.5
20 x lat shoulder raise #10
20 x kbs #26
3 x 5 dead hang pull ups
warmed with stretching.
Day 2 - Week 1 - 53 total
10
12
8
8
12(+) max. actual: 15
60 sec rest between sets. I did 20 situps on bosu (5x20)
3 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #17.5
20 x lat shoulder raise #10
20 x kbs #26
3 x 5 dead hang pull ups
6 PM
Body Work (massage) 1 [3]
massage with shari. body is super loose right now and she said my body is more balances. equally tight/loose on both sides as opposed to being much tighter on my left side when i am just running. more proof i NEED to ride!
Wednesday Mar 13, 2013 #
Note
slept:7.5 (injured)
solid sleep and up easy. more sore today than yesterday but still overall improvement.
6 AM
Cycling-Road 1:45:00 [3] 30.5 mi (17.4 mph) +1634ft
on it a bit earlier this morning. dark and misty but feeling really good. looking forward to jumping into the some harder group rides in the coming weeks.
12 PM
Strength/Core (core killer) 25:00 [3]
stretching, myrtl
2 x 30 trunk twists on ball w/ #16 med ball
5 x 1 min plank 15sec rest
2 x 20 (ea side) cable trunk twists #20
2 x 30 hanging knee raises
2 x 30 around the world on ball w/ #16 med ball
pvc roller
2 x 30 trunk twists on ball w/ #16 med ball
5 x 1 min plank 15sec rest
2 x 20 (ea side) cable trunk twists #20
2 x 30 hanging knee raises
2 x 30 around the world on ball w/ #16 med ball
pvc roller
Tuesday Mar 12, 2013 #
Note
slept:7.0 (injured)
need more sleep. I need a big night... had to drag myself outta bed!
good news. my leg didn't hurt much last night and was less sore getting out of bed this morning. acupuncture is voodoo... but it did something!
good news. my leg didn't hurt much last night and was less sore getting out of bed this morning. acupuncture is voodoo... but it did something!
6 AM
Cycling-Road 1:46:00 [3] 26.25 mi (14.9 mph) +3041ft
quality early morning ride. rolled from home, in the dark, out over to San Elijo. Climbed up SE side and then Twin Oaks and up Double Peak before heading home. As soon as I have more light I will do double peak after each climb.
12 PM
Strength/Core 25:00 [3]
lunch sesh and day 1/week 1 of "onehundredpushups"
http://www.hundredpushups.com/#sthash.PRJGlBVC.dpb...
doing this as a fun challenge and it would be sweet to be able to do 100 push ups.
warmed with stretching.
Day 1 - Week 1
12
9
7
7
9(+) max. actual: 15
60 sec rest between sets. I did 30 situps on ball (6x30)
band stretching. a lot.
3 rounds
20 back ext
12 leg extension #50 (doesnt cause any sensation in bone)
15 hamstring curl #50
machines suck but all i got for now. laying of the weightbearing
pvc roller
http://www.hundredpushups.com/#sthash.PRJGlBVC.dpb...
doing this as a fun challenge and it would be sweet to be able to do 100 push ups.
warmed with stretching.
Day 1 - Week 1
12
9
7
7
9(+) max. actual: 15
60 sec rest between sets. I did 30 situps on ball (6x30)
band stretching. a lot.
3 rounds
20 back ext
12 leg extension #50 (doesnt cause any sensation in bone)
15 hamstring curl #50
machines suck but all i got for now. laying of the weightbearing
pvc roller
Monday Mar 11, 2013 #
Note
slept:7.0 (injured)
good sleep. so dark....
a little less sore each day! no rush.... but can't wait to run!
a little less sore each day! no rush.... but can't wait to run!
6 AM
Cycling-Road 1:28:00 [3] 25.8 mi (17.6 mph) +1381ft
mellow spin through inland encinitas/carlsbad and back on the coast.. had to strap on the lights. body is feeling good. no fatigue from the weekend. More miles on the bike this week.
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
stretching
200 sit ups on ball
2 x 10 push ups
myrtl
3 rounds on TRX:
21 x I.Y.T
10 x push/fly
30 x knee raises
3 rounds
20 x kbs #35
10 weighed side bends
pvc roller
200 sit ups on ball
2 x 10 push ups
myrtl
3 rounds on TRX:
21 x I.Y.T
10 x push/fly
30 x knee raises
3 rounds
20 x kbs #35
10 weighed side bends
pvc roller
4 PM
Body Work (Acupuncture) 1 [3]
First acupuncture session with Greg Bourqe. I have heard awesome things about people who have seen him including people with full on broken bones and stress fractures. Hoping he can speed the heeling.
deep needles in the quad & knee and then estim. gnarly. almost pain free walking out. nuts. I know it's not fixed... by any means, but stoked on another way of healing.
deep needles in the quad & knee and then estim. gnarly. almost pain free walking out. nuts. I know it's not fixed... by any means, but stoked on another way of healing.
C • Greg 1
Sunday Mar 10, 2013 #
7 AM
Cycling-Road 4:26:00 [3] 73.2 mi (16.5 mph) +5322ft
killer ride with christine and jenny. backing up the days. perfect weather too....
hit the wohlford loop and I was kinda sluggish until we got to the the climb to lake wohlfortd. I decided to pick it up a bit and it opened me up and I was solid the rest of the day. the cycling legs are coming back with the quickness.
BWR should be fun.
hit the wohlford loop and I was kinda sluggish until we got to the the climb to lake wohlfortd. I decided to pick it up a bit and it opened me up and I was solid the rest of the day. the cycling legs are coming back with the quickness.
BWR should be fun.
3 PM
Golf (Driving Range) 20:00 [3]
hit with maggie. new driver and iron... awesome. small adjustments. sunday awesomeness!
Saturday Mar 9, 2013 #
Note
slept:8.0 (injured)
rise and grind. time to get on the bike. motivated to ride.
7 AM
Cycling-Road 4:14:00 [3] 65.5 mi (15.5 mph) +5719ft
solid day in the saddle... and a little frustrating. rolled out with kurt, brian, and shelby. its was SLOW going at the start. Brian and Kurt peeled off to ride a little harder and I stayed with shelby. she was having mechanical issues and then knee pain, called for pick up and then i rode home alone... and it was nice.
feeling good on the bike and kind of stoked to get back in bike shape and then translate into even better, more balanced run shape. this injury was a good thing in a way. got me back on track and I'll be smarter going forward.
feeling good on the bike and kind of stoked to get back in bike shape and then translate into even better, more balanced run shape. this injury was a good thing in a way. got me back on track and I'll be smarter going forward.
Friday Mar 8, 2013 #
Note
slept:9.0 (injured)
awesome sleep in. pouring rain so no riding. i am not going to force anything. rest and sleep are key right now.
everyday is getting a little better. not nearly as sore as i was last week.
everyday is getting a little better. not nearly as sore as i was last week.
C • 3.0 2
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
quick rehab sesh at lunch.
20 min on stationary bike to get loose
stretching
200 sit ups on ball
20 min on stationary bike to get loose
stretching
200 sit ups on ball
Thursday Mar 7, 2013 #
Note
slept:7.0 (injured)
awesome sleep after a long day.
the pain in my quad seems to be getting less and less each day, but it's still there.
the pain in my quad seems to be getting less and less each day, but it's still there.
6 AM
Cycling-Road (Hill Repeats) 1:55:00 [3] 30.0 mi (15.7 mph) +2247ft
got on it before the rain. feeling better on the bike, and getting more stoked every time i ride. thinking of awesome ways to incorporate it ino my run training and even jump into a couple late season road races. i will for sure race some cross this fall/winter.
headed down to TP for some hill repeats. 2 inside, 2 outside. not worrying about time or power. just putting in the work. i need to build back up.
no stress on leg.
headed down to TP for some hill repeats. 2 inside, 2 outside. not worrying about time or power. just putting in the work. i need to build back up.
no stress on leg.
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
upperbody. might as well rebuild the guns since i can't lift with the legs.
stretcing
200 situps on ball
2 x 5 dead hang pull ups - low hang and long pause at top and bottome
3 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #17.5
20 x lat shoulder raise #10
10 x push ups
20 x kbs #26
30 x situp on ball w/ med ball
stretcing
200 situps on ball
2 x 5 dead hang pull ups - low hang and long pause at top and bottome
3 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #17.5
20 x lat shoulder raise #10
10 x push ups
20 x kbs #26
30 x situp on ball w/ med ball
5 PM
Body Work (massage) 1 [3]
massage with shari. a week off of running and all the tissue in my body is good. super loose. relaxing massage. solid nap.
Wednesday Mar 6, 2013 #
Note
slept:8.0 (injured) (rest day)
Another solid 8. Once daily savings time comes around I am going to shoot for some BIG sleep!! More sleep = quicker recovery!!
Not as sore as waking up this morning. Still trouble/discomfort standing on one leg putting pants on. the "pain" is in the middle of my quad but all have sensations up into the hip/groin area. pretty sweet.
MRI this morning. Stoked! I am just hoping it shows something so I can wrap my head around this and stop wondering. Either way I am ready to rest and just let it heal.
Big day on the work front. I have a "mandatory" team dinner up in Ontario from 6-8. not awesome. gonna be a late night.
Not as sore as waking up this morning. Still trouble/discomfort standing on one leg putting pants on. the "pain" is in the middle of my quad but all have sensations up into the hip/groin area. pretty sweet.
MRI this morning. Stoked! I am just hoping it shows something so I can wrap my head around this and stop wondering. Either way I am ready to rest and just let it heal.
Big day on the work front. I have a "mandatory" team dinner up in Ontario from 6-8. not awesome. gonna be a late night.
Note
(injured)
Booyah... so stoked.
MRI results
IMPRESSION:
No stress fracture. No stress-related bone edema. No bursitis, tendon tear or tendonitis. Long thin area
of stress-related periosteal edema or vascularity along the surface of the medial femoral cortex distal
mid shaft. No underlying stress fracture or bone edema
so it's a "stress reaction". Basically i caught it and stopped it right before it fractured. Treatment is still the same. No running, no weight bearing. I can ride and swim (not sure about that). Just stoked to know. It was for sure me finding my limits. running the 100 mile week and then backing it up with 91 and 2 races. Never again.
MRI results
IMPRESSION:
No stress fracture. No stress-related bone edema. No bursitis, tendon tear or tendonitis. Long thin area
of stress-related periosteal edema or vascularity along the surface of the medial femoral cortex distal
mid shaft. No underlying stress fracture or bone edema
so it's a "stress reaction". Basically i caught it and stopped it right before it fractured. Treatment is still the same. No running, no weight bearing. I can ride and swim (not sure about that). Just stoked to know. It was for sure me finding my limits. running the 100 mile week and then backing it up with 91 and 2 races. Never again.
Tuesday Mar 5, 2013 #
Note
slept:8.0 (injured)
930-530. I need to make sure bank a lot of sleep to heal. shouldn't be a prob!
a little less sore getting out of bed this morning.
MRI tomorrow at 7am.
a little less sore getting out of bed this morning.
MRI tomorrow at 7am.
6 AM
Cycling-Road 1:52:00 [3] 31.0 mi (16.6 mph) +1070ft
mellow morning with Kurt and Vince. good legs and feeling better on the bike after all this riding. again no pain on the bike and better after.
12 PM
Strength/Core (Pure Fitness) 20:00 [3]
quick upperbody session at lunch. doing what i can.
200 sit ups on ball
myrtl
3 rounds
2 rounds on TRX:
21 x I.Y.T
10 x push/fly
30 x knee raises
3 rounds
20 x kbs #35
30 weighed side bends
200 sit ups on ball
myrtl
3 rounds
2 rounds on TRX:
21 x I.Y.T
10 x push/fly
30 x knee raises
3 rounds
20 x kbs #35
30 weighed side bends
Monday Mar 4, 2013 #
Note
slept:9.0 (injured)
really good sleep. i was gonna ride but opting for rest instead.
sore getting out of bed. standard
compex - active recovery.
sore getting out of bed. standard
compex - active recovery.
4 PM
Cycling-Road 1:11:00 [3] 19.0 mi (16.1 mph) +656ft
mellow cruise down to del mar and back with Kurt. looking forward to more afternoon riding with the time change this weekend.
Sunday Mar 3, 2013 #
Note
slept:9.0 (injured)
sore again getting out of bed but loosened up moving around the house.
no pain the rest of the day after riding. weirdness.
no pain the rest of the day after riding. weirdness.
8 AM
Cycling-Road 2:54:00 [3] 50.5 mi (17.4 mph) +2444ft
Fun ride with brad. met him at bux at 8 and we rolled the swami's loop+. feeling better and better on the bike and having fun, but my mind is wandering with running... not bummer. I'll heal... I'll be back ripping and will be smarter for this set back.
Saturday Mar 2, 2013 #
Note
slept:8.0 (injured)
1030-630. good sleep. quad/groin sore waking up. better as i moved around getting ready to ride.
8 AM
Cycling-Road 2:45:00 [3] 47.0 mi (17.1 mph) +1545ft
mellow miles. nothing crazy. just wanted to run!!
met up with brian and then headed to the nytro ride. rode with them up to oside and back on our own. Kurt and I tacked on some more mellow miles and a coffee stop.
not pain on ride... even when putting in some efforts. nice and loose after ride. no pain or any sensation walking. the mystery continues.
met up with brian and then headed to the nytro ride. rode with them up to oside and back on our own. Kurt and I tacked on some more mellow miles and a coffee stop.
not pain on ride... even when putting in some efforts. nice and loose after ride. no pain or any sensation walking. the mystery continues.
4 PM
Note
recovery session.
compex.
foam roller
lacrosse ball
stretching
ice
compex.
foam roller
lacrosse ball
stretching
ice
Friday Mar 1, 2013 #
Note
slept:7.5 (injured)
more good sleep. "quad" more sore then yesterday. Doctor's appt at 1015 this morning. I likely won't figure out anything worthwhile today. Hopefully he'll be able to schedule me an MRI or bone scan next week.
7 AM
Cycling-Road 2:04:00 [3] 35.0 mi (16.9 mph) +1674ft
awesome spin! super warm and nice out. ran into airey and probably held him back from a couple of minutes chatting.
zero pain while riding both in and out of saddle.... and then feel way better after ride.
heading to the doc.
zero pain while riding both in and out of saddle.... and then feel way better after ride.
heading to the doc.
1 PM
Note
Post doctor visit.
I pretty much passed all the physical tests. not pain when he was having me do certain movements or manipulating my leg. then he had me run down the hall and it hurt right away. Xrays didn't show anything. so inconclusive. ordered the MRI. hopefully it will be approved and I'll get it next week. Until then I'm going to treat it like a stress fracture. no running... but I'm going to ride.
not stoked, but not too bummed. it sucks for sure but I'll heal.
I pretty much passed all the physical tests. not pain when he was having me do certain movements or manipulating my leg. then he had me run down the hall and it hurt right away. Xrays didn't show anything. so inconclusive. ordered the MRI. hopefully it will be approved and I'll get it next week. Until then I'm going to treat it like a stress fracture. no running... but I'm going to ride.
not stoked, but not too bummed. it sucks for sure but I'll heal.
4 PM
Surfing (surf) 30:00 [3]
quick surf. cold water. good for the body. i miss it..... probably not the best idea with the leg.