Training Log Archive: Grandpa JamesonIn the 31 days ending Dec 31, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Dec 31, 2013 #
Note
slept:8.0
didn't get back from dinner in LA until 1130. long day.... and another coming up!
Hike 1:00:00 [3] 3.7 mi (16:13 / mi) +300ft 15:04 / mi
shoes: PI Road H3 - 2 - Red/Orange
hike around the hood trails with maggie and ruby. closing out 2013.
9 AM
Cycling-Road 2:12:00 [3] 34.6 mi (15.7 mph) +2096ft
fun hilly loop with maggie. she made me work a few times trying to drop me on the climbs. another beautiful day. we wanted to hit double peak but ran out of time. had to get back to pick up the pup.
11 AM
Running 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Saucony Kinvara 4 - OR/WH
easy jog with maggie down to pick up ruby and then back home. lower legs feel MUCH better. stoked. still going to rest.
i find out tonight if I get into the Tahoe Rim Trail 100.
i find out tonight if I get into the Tahoe Rim Trail 100.
3 PM
Swimming 30:00 [3] 1.0 mi (30:00 / mi)
first and only swim of 2013. Maggie has been wanting me to swim with her forever... i finally caved and had a lot of fun. a bunch of mixed swimming, lessons, drills, and kicking with maggie... she is f'n fast.
body felt great after.
body felt great after.
Strength/Core 10:00 [3]
in gym after swim.
2 x 100 sit ups on ball
ankle mobility work
2 x 100 sit ups on ball
ankle mobility work
Monday Dec 30, 2013 #
Note
slept:9.0
more rest. legs are feeling good. L shin splint seems to be clearing up and R calf seems better. glad i didn't force it.
another busy day. ride, head to LA for dinner, drive home. this "vacation" is wearing me down!
another busy day. ride, head to LA for dinner, drive home. this "vacation" is wearing me down!
7 AM
Running (dog jog) 8:00 [3] 1.0 mi (8:00 / mi)
shoes: New Balance 1400 - Green
ez jog down to drop off ruby and back. still a bit creaky but WAY better on both legs.
9 AM
Cycling-MTB 2:07:00 [3] 22.0 mi (10.4 mph) +2871ft
another solid ride out at la costa. PR'ing all the climbs. Putting in a bit more effort the last couple of rides and it feels good to open it up a bit.
Sunday Dec 29, 2013 #
Note
slept:9.0
good sleep. yesterday was pretty much a day off. and pretty much taking the rest of my vacation as a mini break with everything we've had going on. so no worries. not what i had planned but I'm feeling good.
8 AM
Cycling-Road 1:53:00 [3] 29.1 mi (15.5 mph) +3215ft
good day on the bike and still nothing crazy. out the door to get back to go get lunch and then watch the bolts some how make it into the playoffs.
finally feeling like i really want to ride bikes again. double peak loop. solid on the climbs and shitty on the descents. i am definitely going to get a new road bike early next year. the braking on my cx bike is shitty... and dangerous.
finally feeling like i really want to ride bikes again. double peak loop. solid on the climbs and shitty on the descents. i am definitely going to get a new road bike early next year. the braking on my cx bike is shitty... and dangerous.
Saturday Dec 28, 2013 #
Note
slept:8.0
late night airport run to pick up maggie's grandmother. slept in.
used the graston tool on both lower legs yesterday. always makes them feel better.
still can feel left shin a bit and right calf is considerably better. hopefully a mini break is all i need.
used the graston tool on both lower legs yesterday. always makes them feel better.
still can feel left shin a bit and right calf is considerably better. hopefully a mini break is all i need.
10 AM
Cycling-MTB 59:00 [3] 9.5 mi (9.7 mph) +1286ft
rolled late around 10 after spending the morning hanging out with maggie and her grandmother.
hit la costa and was going attack some of the KOM's. half way up the first climb and KOM attempt i noticed my rear tire was going flat. shit. i kept hammering to the peak and got the KOM (8:35) by 1:20 and it was 1:45 faster than previous PB. the climbing legs are coming back.
at the peak I tried to find the leak in my tire. I had loaned my bike to bryan and my tires were tubless so I just tried to add air to see if it would seal thinking I just burped it a bit. half way down the descent it was completely flat. pulled off the tire and there was a tube in it... so probably a pinch flat. put a new tube in but only had 2 x small CO2's left and my inflator sucked. couldn't get enough air in. i was banging my rear wheel off rocks finishing the descent.
called maggine and got a pick up... only bummer is that i was feeling so good.
hit la costa and was going attack some of the KOM's. half way up the first climb and KOM attempt i noticed my rear tire was going flat. shit. i kept hammering to the peak and got the KOM (8:35) by 1:20 and it was 1:45 faster than previous PB. the climbing legs are coming back.
at the peak I tried to find the leak in my tire. I had loaned my bike to bryan and my tires were tubless so I just tried to add air to see if it would seal thinking I just burped it a bit. half way down the descent it was completely flat. pulled off the tire and there was a tube in it... so probably a pinch flat. put a new tube in but only had 2 x small CO2's left and my inflator sucked. couldn't get enough air in. i was banging my rear wheel off rocks finishing the descent.
called maggine and got a pick up... only bummer is that i was feeling so good.
Friday Dec 27, 2013 #
Note
slept:7.5
super fun time up in the oc with the weegers..... up late. good times!
good beers.
Alpine Nelson IPA
Alpine Exponential Hoppiness
Beach Wood 7 IPA
good beers.
Alpine Nelson IPA
Alpine Exponential Hoppiness
Beach Wood 7 IPA
10 AM
Cycling-Road 2:43:00 [3] 44.6 mi (16.4 mph) +1864ft
Sprinters with some extra with Maggie....
Maggie's longest ride every and my the longest i have ridden on the road since getting smashed by a car. super fun. weather is just unreal right now.
Maggie's longest ride every and my the longest i have ridden on the road since getting smashed by a car. super fun. weather is just unreal right now.
Thursday Dec 26, 2013 #
Note
slept:9.0
stoked to be getting a lot of sleep. not going to click the injury box... i am just stopping running before these two issues turn into injuries.
the past has proven that a couple of weeks off of running cures any kind of shin splint for me. so going to let it heal.
as for the right calf. it started bothering me at the grand canyon but then after 10 days of no running felt much better. it's been lingering in the background the last few weeks but getting ART helped a lot. unfortunately my ART guy is out until the jan 7. so going to rest that too.
this year has been quite the learning experience and really hard on my body. i don't how it changed but my crash did something. i definitely haven't felt any where close to when i was pre crash and my body seems to be revolting. i used to be bulletproof... now i am fragile. 2014 will be about fixing that.
the past has proven that a couple of weeks off of running cures any kind of shin splint for me. so going to let it heal.
as for the right calf. it started bothering me at the grand canyon but then after 10 days of no running felt much better. it's been lingering in the background the last few weeks but getting ART helped a lot. unfortunately my ART guy is out until the jan 7. so going to rest that too.
this year has been quite the learning experience and really hard on my body. i don't how it changed but my crash did something. i definitely haven't felt any where close to when i was pre crash and my body seems to be revolting. i used to be bulletproof... now i am fragile. 2014 will be about fixing that.
7 AM
Cycling-MTB 1:41:00 [3] 18.0 mi (10.7 mph) +2182ft
fun cruise around la costa. a lot of PR's on the climbs without trying. legs feel good on the bike. no lower leg issues at all.
12 PM
Yoga (bikram) 1:30:00 [3]
that felt good... Maggie has been back going to bikram and I finally joined her. felt so good for my body. first yoga sesh since crash. i am so tight and bound up. my ankle flexibility is atrocious. I can't ever really sit on my feet. Asher and Bryan have mentioned the same thing recently. i think that could definitely be a contributing factor to my lower leg issues.
i just need to start going at least once a week with maggie.
i just need to start going at least once a week with maggie.
Wednesday Dec 25, 2013 #
Note
slept:9.0
Merry Christmas
9 AM
Running (dog jog) 34:00 [3] 4.4 mi (7:44 / mi) +500ft 6:59 / mi
shoes: PI Road H3 - 2 - Red/Orange
maggie got me a brand new pair of PI H3's for xmas. love those shoes!
shutting it down.
not stoked. my calf has been flaring back up and today it was really
sore and I felt the twinge of a shin splint coming on in my left leg. lame. I've been feeling really good.... but so it goes. since my crash just can't get back on track. something keeps popping up... it's like something is seriously wrong with my body.... all twisted or something messing up my mechanics. oh well....
so i'm going to shutdown the running for a bit... again. the only reason that bothers me is if it's more than a week i'll miss another race... but would rather just be able to run with maggie and ruby then race these days any way. I'll fins out on 1/1/14 if I got into the Tahoe Rim Trail 100. If I do i really need get right and come up with a very conservative plan to get back running like I used to.
break time.
christmas was rad. tons to be thankful for!
shutting it down.
not stoked. my calf has been flaring back up and today it was really
sore and I felt the twinge of a shin splint coming on in my left leg. lame. I've been feeling really good.... but so it goes. since my crash just can't get back on track. something keeps popping up... it's like something is seriously wrong with my body.... all twisted or something messing up my mechanics. oh well....
so i'm going to shutdown the running for a bit... again. the only reason that bothers me is if it's more than a week i'll miss another race... but would rather just be able to run with maggie and ruby then race these days any way. I'll fins out on 1/1/14 if I got into the Tahoe Rim Trail 100. If I do i really need get right and come up with a very conservative plan to get back running like I used to.
break time.
christmas was rad. tons to be thankful for!
Tuesday Dec 24, 2013 #
Note
slept:9.0
really good sleep. first day of staycation!
8 AM
Running (dog jog) 31:30 [3] 4.1 mi (7:41 / mi) +420ft 7:00 / mi
shoes: Nike Lunar Glide 4 - Grey
shakeout around the hood with ruby. nice effort to loosen up. a lot people and dogs on the trail.
Running (hill circuit) 49:30 [3] 6.3 mi (7:51 / mi) +1079ft 6:46 / mi
shoes: Nike Lunar Glide 4 - Grey
dropped of ruby and headed out to run the hill circuit. was feeling good and PR's the loop. 24:45 compared to 25:08 last week and i had to stop twice due to being chased by an off leash dog.
feeling good.
feeling good.
Monday Dec 23, 2013 #
Note
slept:8.5
rested. weekend flew. super busy outside of a couple runs. all good. mellow day of work and then 9 days off. a lot going on those days but going get in some good training for sure.
6 AM
Cycling-MTB 1:35:00 [3] 16.8 mi (10.6 mph) +2195ft
fun morning out a La Costa. a different loop than most mornings. to good thing about there is that i can ride some many different combos and mix it up. feeling good on the mtb. when it comes to riding i am having WAY more fun in the dirt.
12 PM
Strength/Core 40:00 [3]
getting it done... not sure how much time I will spend in the gym in next 10 days... if any. so hit it kind of hard... not a lot of motivation. ready for vacation!
truestretch
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
5 rounds
10 x DL #95
10 x kbs #40
2 x 100 sit ups on ball
2 x 5 rounds of step down & reach - ea leg
2 x 30 calf raises
5 rounds
10 x pull ups
10 x push ups
10 air squats
truestretch
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
5 rounds
10 x DL #95
10 x kbs #40
2 x 100 sit ups on ball
2 x 5 rounds of step down & reach - ea leg
2 x 30 calf raises
5 rounds
10 x pull ups
10 x push ups
10 air squats
Dry Sauna 10:00 [3]
lax ball and stick.
Sunday Dec 22, 2013 #
Note
slept:8.0
good one. slept in a bit. a little creaky from the run yesterday but overall pretty good.
8 AM
Running (dog jog) 42:00 [3] 5.41 mi (7:46 / mi) +564ft 7:04 / mi
shoes: Nike Zoom Elite
sunday shakeout with ruby. mellow around the hood. just loosening up.
9 AM
Running 45:00 [3] 6.65 mi (6:46 / mi) +600ft 6:14 / mi
shoes: Nike Zoom Elite
headed out feeling good and decided I was going to try to get 2 of the 4 Strava CR's that I don't have on the hood trails. Both of the ones I went after are on the same trail just different directions. got by both of them by a good margin but I had to work for them. Only 2 more to go and then I will own all of them in hood... kind of make running hard fun.... especially on tired legs.
finished out the run cruising and my legs felt good. stoked about the pace of the run after solid day yesterday and a good week overall.
finished out the run cruising and my legs felt good. stoked about the pace of the run after solid day yesterday and a good week overall.
Saturday Dec 21, 2013 #
Note
slept:9.0
good sleep. up and on it early for a saturday.
2 x Saint Archer DIPA last night at PPH. A really good DIPA... can't wait until they bottle it.
2 x Saint Archer DIPA last night at PPH. A really good DIPA... can't wait until they bottle it.
7 AM
Running (Aerobic Long Run) 2:52:00 [3] 20.0 mi (8:36 / mi) +3629ft 7:20 / mi
shoes: Hoka Rapa Nui Trail
Good long run... considering. Never had good legs. I was feeling the heavy squat from thursday from the first step. a good thing I think. I already felt like I had 20 miles in my legs from the very start. good simulation for a 50 miler.
Never pushed the pace. Just steady and aerobic all day. Just wanted to get in some good climbing. Hit every trail with the exception of Nascar out at La Costa. There's couple of Strava CR's I am going to chase next week.
Never pushed the pace. Just steady and aerobic all day. Just wanted to get in some good climbing. Hit every trail with the exception of Nascar out at La Costa. There's couple of Strava CR's I am going to chase next week.
Friday Dec 20, 2013 #
Note
slept:7.0
stayed up watching person of interest.. .so good. the colder mornings are back.... i'm soft!
6 AM
Cycling-MTB 1:39:00 [3] 17.1 mi (10.4 mph) +2073ft
early morning mtb from home. dark and cold at the start. headed over to la costa to see that they have shut down and bulldozed a fun section of trails to build houses. lame. there are still good trails out there but now my normal way of accessing them has been destroyed.
good legs. nothing hard.
good legs. nothing hard.
12 PM
Strength/Core 20:00 [3]
shoes: Reebok Nano - Camo
quick session. legs getting pretty sore from squats yesterday.
stretching
3 rounds
5 x dhead hang pulls
10 x t-push ups
clean & press
10 x #45
10 x #55
8 x #65
5 x 5 #75 - felt pretty easy.
truestretch
stretching
3 rounds
5 x dhead hang pulls
10 x t-push ups
clean & press
10 x #45
10 x #55
8 x #65
5 x 5 #75 - felt pretty easy.
truestretch
Thursday Dec 19, 2013 #
Note
slept:8.0
woke up this morning feeling very rested and my body fresh. I was considering doubling up and running again yesterday afternoon but decided not to. instead i kept yesterday mellow. the right call.... i will slowly start adding volume to get ready for SOB50. it's getting close...
6w, 2d: Sean O'Brien 50 miler
6w, 2d: Sean O'Brien 50 miler
6 AM
Running 1:02:00 [3] 8.52 mi (7:17 / mi) +528ft 6:52 / mi
shoes: PI Road H3
met up with mario at the lagoon. we have been trying to sync up for weeks and we finally made it happen. i was planning on a 4 mile tempo but instead we just ran steady and chatted the whole time. good to hear about the XC nats and his move to SF.
legs and body feel good. nice i'm back where this run felt like it took nothing out of me and the pace felt really easy.
legs and body feel good. nice i'm back where this run felt like it took nothing out of me and the pace felt really easy.
12 PM
Strength/Core 40:00 [3]
felt good today.
truestretch - all the new stretches bryan taught me are making a difference for upper & lower body.
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
30 x weighted side bend
Sqauts
10 x #95, 8 x #115, 6 x #135, 4 x #145, 2 x #155, 4 x #145, 6 x #135, 8 x #115, 10 x #95
- 10 x kbs #40 between all squat sets
stoked that #155 felt pretty easy. big jump in past few weeks.
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
2 x 10 knees to elbows - never been able to link them up very well until today. just clicked. 10 unbroken was easy.
BS sesh with denner.
truestretch - all the new stretches bryan taught me are making a difference for upper & lower body.
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
30 x weighted side bend
Sqauts
10 x #95, 8 x #115, 6 x #135, 4 x #145, 2 x #155, 4 x #145, 6 x #135, 8 x #115, 10 x #95
- 10 x kbs #40 between all squat sets
stoked that #155 felt pretty easy. big jump in past few weeks.
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
2 x 10 knees to elbows - never been able to link them up very well until today. just clicked. 10 unbroken was easy.
BS sesh with denner.
Wednesday Dec 18, 2013 #
Note
slept:8.5
zombie. sore from ART
6 AM
Running (dog jog) 52:00 [3] 6.3 mi (8:15 / mi) +873ft 7:18 / mi
shoes: Hoka Rapa Nui Trail
rubys long run. she was a bit distracted today so quite a few stops. body and legs felt good once i loosened up.
i put some thin sole insoles in the rap nui's and they felt good. Going to see how the feel on my long run Saturday.
i put some thin sole insoles in the rap nui's and they felt good. Going to see how the feel on my long run Saturday.
7 AM
Running (strides) 12:30 [3] 1.7 mi (7:21 / mi) +49ft 7:09 / mi
shoes: Hoka Rapa Nui Trail
jogged over the Y after dropping ruby at home. 6 strides on the baseball field. need to do these more often.
12 PM
Strength/Core 25:00 [3]
mellow.
truestrech, swiss ball core circuit, myrtl
truestrech, swiss ball core circuit, myrtl
Dry Sauna 10:00 [3]
needed this. lax ball & stick.
Tuesday Dec 17, 2013 #
Note
slept:8.5
in bed early. right to sleep. woke up rested.
6 AM
Running (Hill Work) 1:15:00 [3] 9.6 mi (7:49 / mi) +1427ft 6:51 / mi
shoes: Nike Lunar Glide 4 - Grey
another solid run. definitely getting in the swing of things and really liking running a bit harder and less overall volume. same hill circuit as last week and quite a bit faster all around. A few Strava CR's. There's one (quail trail climb) that I need to get. I have all the others in the hood. I went for it today and was still 34 seconds off... that's a lot. Not sure if the CR is actually legit but I'm going to keep chasing it until i get it!
http://app.strava.com/activities/100638959
http://app.strava.com/activities/100638959
11 AM
Strength/Core 22:00 [3]
quick and effective session due to holiday lunch party
truestretch
500m row
5 rounds
10 pull ups
10 push ups
20 air squats
20 sit ups on ball
500m row
truestretch
500m row
5 rounds
10 pull ups
10 push ups
20 air squats
20 sit ups on ball
500m row
Rowing 8:00 [3] 0.75 mi (10:40 / mi)
rowing during workout
5 PM
Body Work (ART) 1 [3]
ART with Asher. So stoked i found this dude. 5 min WALK from my front door. a lot of work on the lower legs. determined to figure out why I have been prone to shin splints since high school. he has a lot of ideas and after these sessions my ankles, calves, and lower legs feel great... worth 40 minutes in the pain cave.
Monday Dec 16, 2013 #
Note
slept:8.0
wanted to stay in bed. monday's have been rough lately.
6 AM
Cycling-Road 1:24:00 [3] 23.5 mi (16.8 mph) +1204ft
mellow spin around the hood. legs good but body a bit tired. typical monday...
12 PM
Strength/Core 35:00 [3]
shoes: Reebok Nano - Camo
stretcing
2 x 100 sit ups on ball
2 x 10 t-push ups
truestretch
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
10 x DL #95
10 x DL #115
5 rounds
5 x DL #135 (pretty easy)
10 x kbs #50
band stretching & mobility, pvc roller, stretching
2 x 100 sit ups on ball
2 x 10 t-push ups
truestretch
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
10 x DL #95
10 x DL #115
5 rounds
5 x DL #135 (pretty easy)
10 x kbs #50
band stretching & mobility, pvc roller, stretching
Sunday Dec 15, 2013 #
Note
slept:9.0
rested and body doesn't feel too trashed from yesterday.
8 AM
Running (shakeout) 42:00 [3] 5.5 mi (7:38 / mi) +505ft 7:02 / mi
shoes: Nike Lunar Glide 4 - Grey
ez cruise around the hood with maggie and ruby. felt really good and could have, and wanted, to run longer. being patient and just enjoying feeling good.
10 AM
Cycling-MTB 2:02:00 [3] 23.7 mi (11.7 mph) +1617ft
about an hour after run... motivating slipping away but wanted to get this in. super fun day and WARM! quick out and back at hodges and according to strava and i am getting faster out there. PR'ing all the segments. Fitness is on the rise.
if i am going to ride on weekend i need to just get on it straight away and not run before... day killer if I don't. No desire to train the weekend away.
if i am going to ride on weekend i need to just get on it straight away and not run before... day killer if I don't. No desire to train the weekend away.
3 PM
Body Work (massage) 1 [3]
bonus massage. Maggie has a bunch of massages she's already paid for at Massage envy. nice to just get a relaxing massage instead of getting grinded on.
Saturday Dec 14, 2013 #
Note
slept:8.5
heading to hodges to run... been looking forward to this for a while.
good beers last night.
Golden Road - Wolf Among Weeds IPA - 8%
Stone - Enjoy by 12.13.13 IIPA - 9.5% (just in time!)
good beers last night.
Golden Road - Wolf Among Weeds IPA - 8%
Stone - Enjoy by 12.13.13 IIPA - 9.5% (just in time!)
8 AM
Running (fast finish long run) 2:00:00 [3] 17.0 mi (7:04 / mi) +1470ft 6:31 / mi
shoes: Hoka Rapa Nui Trail
good run for me. Plan was for 16 miles with last 4 hard.
first 12 in 1:26 - 7:10 pace
hard 4 in 25:44 - 6:26 pace
ez mile cool down
middle 8 miles are the easiest to run fast and i felt good the whole time. I had to work to keep it around 6:30 pace for final 4. rolling hills and a couple steep, short, digger climbs. happy with this one.
first 12 in 1:26 - 7:10 pace
hard 4 in 25:44 - 6:26 pace
ez mile cool down
middle 8 miles are the easiest to run fast and i felt good the whole time. I had to work to keep it around 6:30 pace for final 4. rolling hills and a couple steep, short, digger climbs. happy with this one.
Friday Dec 13, 2013 #
Note
slept:7.5
stoked it's friday... busy week on work front...
6 AM
Cycling-Road 1:06:00 [3] 18.3 mi (16.6 mph) +653ft
mellow spin on the coast. down to del mar and back. cold... not to self... don't ever wear the castelli leg warmers again. gnarly seam in the back chewed me up behind both knees.
legs feel ok. a bit sore in places from running, lifting, massage, and ART.
legs feel ok. a bit sore in places from running, lifting, massage, and ART.
12 PM
Strength/Core 30:00 [3]
mellow session.... keeping today easy. super hungry.. all day. I can tell I've been working.
10 min on stationary bike
myrtl
band stretching and mobility
lax ball on lower legs
yoga stretching
10 min on stationary bike
myrtl
band stretching and mobility
lax ball on lower legs
yoga stretching
Thursday Dec 12, 2013 #
Note
slept:7.25
another successful cutover last night... only 2 more months worth to complete.... body is feeling really good.... feel like i'm getting "there"
6 AM
Running 1:10:00 [3] 9.65 mi (7:15 / mi) +1001ft 6:36 / mi
shoes: Nike Lunar Glide 4 - Grey
solid workout and feeling. ~30 min warm up with maggie and then 15 x 1 min hard, 1min easy. hard pace felt good and over rolling terrain. most of the hills came during the "on" minute. good work and fun running hard.
12 PM
Strength/Core 40:00 [3]
Truestretch
2 rounds
5 x dead hang pull ups
10 x t-push ups
15 x air squats
2 x 100 situps on ball
squat warm up: 10 x #45, 8 x #95, 6 x #115
5 rounds
5 x squat #135
10 x kbs #40
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
foam roller
2 rounds
5 x dead hang pull ups
10 x t-push ups
15 x air squats
2 x 100 situps on ball
squat warm up: 10 x #45, 8 x #95, 6 x #115
5 rounds
5 x squat #135
10 x kbs #40
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
foam roller
5 PM
Body Work (massage) 1 [3]
massage with shari. both lower legs are bound up. need to work on that and get back to working on feet.
i think i need to start getting in the sauna a couple of days at lunch and working out the kinks.
i think i need to start getting in the sauna a couple of days at lunch and working out the kinks.
Wednesday Dec 11, 2013 #
Note
slept:8.0
long work day ahead....
6 AM
Running (dog jog) 52:00 [3] 6.3 mi (8:15 / mi) +863ft 7:18 / mi
shoes: Hoka Rapa Nui Trail
mellow morning miles with ruby. fun hilly loop. she bonked a bit the last 1.5 miles but she's still getting stronger. 4 miles runs don't really wear her out any more.
12 PM
Strength/Core 30:00 [3]
mellowish session... in between all day meetings.
truestretch & a lot of other stretching
2 x swill ball core circuit
myrtl
band stretching and mobility
truestretch & a lot of other stretching
2 x swill ball core circuit
myrtl
band stretching and mobility
Tuesday Dec 10, 2013 #
Note
slept:8.0
another cold morning...
5 AM
Running 1:17:00 [3] 9.52 mi (8:05 / mi) +1516ft 7:02 / mi
shoes: Nike Lunar Glide 4 - Grey
cold, dark start. 3 miles ez around the hood trails with maggie and ruby and then over to the "hill" for some work. did the same climbs as last week and was a bit fasters. good run.
9 AM
Body Work (ART) 1 [3]
finally went to go see Asher for some ART. Awesomely painful but a lot of progress on lower legs. just super tight and that's probably the reason for calf pain. hasn't really hurt since i took a break from running but still pretty tight most days.
his office is only .25 from my house so I'll definitely be back for more time in the pain cave.
his office is only .25 from my house so I'll definitely be back for more time in the pain cave.
12 PM
Strength/Core 45:00 [3]
trustretch & stretching on ball
2 rounds
3 min plank, 1 min flutter kick, 1 min superman flutter kick, 10 x t-push ups
2 rounds
5 x step down and reach, 10 lunge w/ med ball twist
2 rounds
100m farmers carry #35 kb's, 20 x seated calf raise #45
5 rounds
10 x kipping pull ups
10 x push ups
20 x air squats
10 min stationary bike for cooldown
2 rounds
3 min plank, 1 min flutter kick, 1 min superman flutter kick, 10 x t-push ups
2 rounds
5 x step down and reach, 10 lunge w/ med ball twist
2 rounds
100m farmers carry #35 kb's, 20 x seated calf raise #45
5 rounds
10 x kipping pull ups
10 x push ups
20 x air squats
10 min stationary bike for cooldown
Monday Dec 9, 2013 #
Note
slept:8.5
big sleep. rested. going to be a long week.
2 more full weeks of work then a 10 day vacay.
2 more full weeks of work then a 10 day vacay.
6 AM
Cycling-MTB 1:36:00 [3] 16.5 mi (10.3 mph) +1991ft
cold one. slow getting out the door due to just being soft and afraid of the cold. garmin says avg of 34 during my ride. put all the cold weather gear on and got the door. fun loop at la costa and wanted to ride more but didn't have the time. killer morning and the legs are feeling really good on the mtb.
12 PM
Strength/Core 30:00 [3]
stretching
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
50 x situps on ball
1 x 10 DL #45
5 rounds
10 x DL #115 (stoked. this felt pretty easy)
20 x kbs #40
30 x situps on ball
--stairmaster--
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
foam roller
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
50 x situps on ball
1 x 10 DL #45
5 rounds
10 x DL #115 (stoked. this felt pretty easy)
20 x kbs #40
30 x situps on ball
--stairmaster--
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
foam roller
StairMaster 20:00 [3] +1290ft
shoes: Reebok Nano - Camo
good one, sweatfest
10 min warm up starting at level 10 and worked up to lv 15
10 minutes of 1 min level 15/1 min level 10
129 floors
10 min warm up starting at level 10 and worked up to lv 15
10 minutes of 1 min level 15/1 min level 10
129 floors
Sunday Dec 8, 2013 #
Note
slept:6.5
late night out.... Mario & Christine's going away party... and then union... been a while.
feeling the miles from yesterday.
feeling the miles from yesterday.
9 AM
Running (dog jog) 32:00 [3] 4.1 mi (7:48 / mi) +430ft 7:06 / mi
shoes: Nike Lunar Glide 4 - Grey
reverse hood loop with maggie and the pup. a bit creaky starting out be started to feel really good. being smart... done running for the week. 45 miles.
3 PM
Hike 12:50 [3] 4.3 mi (2:59 / mi) +665ft 2:36 / mi
shoes: Nike Zoom Kiger
living the good life...
i was planning on 2-3 hour mtb today but after getting a late start on our dog jog i just wasn't feeling it. more rest is always good. i just wanted to hang out with maggie and get our xmas tree. coffee, braved the masses at home depot and got a killer tree, and got it all set up. mission accomplished.
finished up and headed to la costa to hike with ruby. from the camino juniper trail head to the top and back. solid. ruby leading the way.
http://instagram.com/p/hrj7k7kow4/
i was planning on 2-3 hour mtb today but after getting a late start on our dog jog i just wasn't feeling it. more rest is always good. i just wanted to hang out with maggie and get our xmas tree. coffee, braved the masses at home depot and got a killer tree, and got it all set up. mission accomplished.
finished up and headed to la costa to hike with ruby. from the camino juniper trail head to the top and back. solid. ruby leading the way.
http://instagram.com/p/hrj7k7kow4/
Saturday Dec 7, 2013 #
Event: The North Face 50
Note
slept:8.5
mellow night. great sleep.
maggie got into western states!
my buddy Chris Vargo got 3rd at TNF50. AWESOME!
maggie got into western states!
my buddy Chris Vargo got 3rd at TNF50. AWESOME!
7 AM
Running 2:06:00 [3] 15.0 mi (8:24 / mi) +2710ft 7:10 / mi
shoes: Nike Zoom Wildhorse - 1 (10)
long run at la costa. first "long run" since the trail marathon on 11/2.
early to get it done before rain. fun run and ok legs. still feeling the strength work so kinda dead legs. just focusing on climbing steady. good loop and can easily add more out there... a lot more.
http://app.strava.com/activities/99075317
early to get it done before rain. fun run and ok legs. still feeling the strength work so kinda dead legs. just focusing on climbing steady. good loop and can easily add more out there... a lot more.
http://app.strava.com/activities/99075317
4 PM
Running (dog jog) 31:12 [3] 4.1 mi (7:37 / mi) +465ft 6:52 / mi
shoes: Hoka Rapa Nui Trail
maggie and I took ruby out on a hood loop to wear her out before we go out tonight. stoked we did... i felt great and ruby was ripping. a 3 second pr for her on this loop. we'll be sub 31 soon.
fun family jog... celebrating Maggie getting into western states!
fun family jog... celebrating Maggie getting into western states!
Friday Dec 6, 2013 #
Note
slept:8.0
stoked for another 3 day weekend. work is kind of nuts right now... everybody is cramming to finish projects by the end of the year...
7 AM
Running 51:40 [3] 6.4 mi (8:04 / mi) +889ft 7:08 / mi
shoes: Nike Lunar Glide 4 - Grey
Morning miles with the pup. Her longest run yet and some solid climbing. I felt good jogging this morning but could definitely feel the "heavy" squats from Wednesday.
Thursday Dec 5, 2013 #
Note
slept:7.0
long work day. in the office 8-8. cutover successful but took a while.
6 AM
Cycling-Road 1:32:00 [3] 24.0 mi (15.7 mph) +2054ft
cold one... finally went over and climbed alicante. solid. i could already feel the squats from yesterday. mellow ride with quite a bit of climbing.
12 PM
Strength/Core 25:00 [3]
truestretch & stretching on ball. lower back feeling much better.
2 rounds
3 min plan
1 min flutter kick
1 min superman flutter kick
row
workout
3 rounds
21 x TRX ITY
10 X TRX push up/fly
10 x kb SDHP #44
foam roller
2 rounds
3 min plan
1 min flutter kick
1 min superman flutter kick
row
workout
3 rounds
21 x TRX ITY
10 X TRX push up/fly
10 x kb SDHP #44
foam roller
Rowing 10:00 [3] 0.75 mi (13:20 / mi)
5 min warm up
tabata 8 x 20"
1 min ez cd
tabata 8 x 20"
1 min ez cd
Wednesday Dec 4, 2013 #
Note
slept:8.0
lower back tight/sore. must have tweaked working out on monday.
Running 1:00:00 [3] 8.5 mi (7:04 / mi) +701ft 6:33 / mi
shoes: Nike Lunar Glide 4 - Grey
on it early with maggie.. first run with a headlamp in a while. coast loop and then back up through quail gardens. solid run.
12 PM
Strength/Core 45:00 [3]
shoes: Reebok Nano - Camo
getting stronger...
truestretch & stretching on ball
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x push press #45
30 x situps on ball
squats
10 x #95, 8 x #115, 5 x #125, 3 x 5 #135 - stoked to be at #135 & pretty easy
- 30 situps on ball between all sets
workout.
5 rounds
5 x thruster #65
2 x lunge matrix #15 dbs
15 x kbs #40
stretching & foam roller
truestretch & stretching on ball
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x push press #45
30 x situps on ball
squats
10 x #95, 8 x #115, 5 x #125, 3 x 5 #135 - stoked to be at #135 & pretty easy
- 30 situps on ball between all sets
workout.
5 rounds
5 x thruster #65
2 x lunge matrix #15 dbs
15 x kbs #40
stretching & foam roller
Tuesday Dec 3, 2013 #
Note
slept:8.5
vivid dreams. third night in a row. weird.
6 AM
Running (Hill Work) 1:01:00 [3] 7.8 mi (7:49 / mi) +1142ft 6:52 / mi
shoes: Nike Lunar Glide 4 - Grey
this was a good run... easy mile over to quail hill and then hit every climb at a good tempo, not all out out. just some good climbing working and descending practice on varied hills. fun. then ran steaday after last climb as pace was solid. low to mid 6. happy with that right now. need more runs like this. shorter and harder.
12 PM
Strength/Core 30:00 [3]
mellow day in the gym... busy on the work front.
truestretch & stretching on ball
swiss ball core work
band stretching and mobility
yogaish stretching
pvc roller
truestretch & stretching on ball
swiss ball core work
band stretching and mobility
yogaish stretching
pvc roller
Monday Dec 2, 2013 #
Note
slept:8.5
mega sleep. awesome 4 day weekend.
maggie's mom is staying with us and got super sick yesterday. on couch all and sleeping all day. hoping we don't get it.
last week was a good week on the training front. a lot of variety and time on the dirt. more of the same this week.
maggie's mom is staying with us and got super sick yesterday. on couch all and sleeping all day. hoping we don't get it.
last week was a good week on the training front. a lot of variety and time on the dirt. more of the same this week.
6 AM
Cycling-Road 1:29:00 [3] 24.5 mi (16.5 mph) +1247ft
cold and clear this morning. good wake up.
mellow spinner down to TP and back.
legs are good.
mellow spinner down to TP and back.
legs are good.
12 PM
Strength/Core 40:00 [3]
shoes: Reebok Nano - Camo
truestetch and stretching on swiss ball
2 x 100 sit ups on ball
2 x 10 t-push ups
myrtl
workout: 5 rounds
5 x dead hang pull ups
10 x hand release push ups
5 x kipping pull ups
10 x air squats
20 x hanging knee raises
then... was planning on doing squats and the meat head guys had all the racks occupied. for some reason their squat & deadlift workouts take 45+ minutes.
5 rounds
10 x leg press #90 (i hate machines...)
10 x kbs #35
2 x 20 calf raises #45
pvc roller
2 x 100 sit ups on ball
2 x 10 t-push ups
myrtl
workout: 5 rounds
5 x dead hang pull ups
10 x hand release push ups
5 x kipping pull ups
10 x air squats
20 x hanging knee raises
then... was planning on doing squats and the meat head guys had all the racks occupied. for some reason their squat & deadlift workouts take 45+ minutes.
5 rounds
10 x leg press #90 (i hate machines...)
10 x kbs #35
2 x 20 calf raises #45
pvc roller
Sunday Dec 1, 2013 #
Note
slept:9.0
zombie
8 AM
Running (dog jog) 31:39 [3] 4.1 mi (7:43 / mi) +423ft 7:02 / mi
shoes: Nike Lunar Glide 4 - Grey
shakeout jog with maggie and ruby... just wearing her out before heading to la costa. legs felt good.
9 AM
Running 1:13:00 [3] 8.65 mi (8:26 / mi) +1453ft 7:17 / mi
shoes: Nike LunarFly 3 Trail - 2
we met up with mike a la costa and just did the shorter loop. fun to get out, climb, and roll the descents. surprisingly quick effort for us for not being out there in a while.