Training Log Archive: Grandpa JamesonIn the 31 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
Note
slept:8.5
pizza port dinner. the best.
Cycling-Road 3:19:00 [3] 56.1 mi (16.9 mph) +3471ft
longest ride I've done in a while and the longest I'll will probably due for the next month due to racing and travel. the pizza and ipa for dinner last night must have worked. good, strong legs today. could have kept riding much longer.
Saturday Aug 30, 2014 #
8 AM
Running 4:21:00 [3] 19.0 mi (13:44 / mi) +5253ft 10:53 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
another killer day. up early and headed to idyllwild to get a permit.
up the devil's slide trail to the pct and then to wellman's divide. then we hit hit the summit. descended deer springs to the strawberry junction. got on the strawberry trail (pct) back to devil's slide and then back to humbar park.
http://app.strava.com/activities/187587963/overvie...
killer loop. a lot of really technical unrunnable sections and couple that with some tired legs on my part made for some slow going. event hough I had bad legs it was another killer day in the mountains with maggie.
up the devil's slide trail to the pct and then to wellman's divide. then we hit hit the summit. descended deer springs to the strawberry junction. got on the strawberry trail (pct) back to devil's slide and then back to humbar park.
http://app.strava.com/activities/187587963/overvie...
killer loop. a lot of really technical unrunnable sections and couple that with some tired legs on my part made for some slow going. event hough I had bad legs it was another killer day in the mountains with maggie.
Friday Aug 29, 2014 #
Note
slept:8.0
good sleep. 9-5. ready for the 3 day weekend.
6 AM
Cycling-Road 1:34:00 [3] 27.3 mi (17.4 mph) +1200ft
rancho recovery loop. very easy. legs were definitely tired this morning. probably won't do any more running doubles for a while.
12 PM
Strength/Core 45:00 [3]
truestretch
10 x squat, good morning, DL, cleans, thrusters #45
squat WU
8 x #95, 6 x #115, 4 x #135
5x
5 x squat #155 (same weight as last week - challenging)
10 x kbs #40
30 x sit ups on ball
3x
10e x weighted step up 2 x #25 dbs
5e x kb clean & press #35
15e x weighted side bends #35
2x
20 x overhead tri ext on bosu #30
20e x bicep curl on bosu #20
20 x sit ups on bosu
20e x dumbell row on ball #30
20 x db bend press #60
20 x hanging knee raises
10 x squat, good morning, DL, cleans, thrusters #45
squat WU
8 x #95, 6 x #115, 4 x #135
5x
5 x squat #155 (same weight as last week - challenging)
10 x kbs #40
30 x sit ups on ball
3x
10e x weighted step up 2 x #25 dbs
5e x kb clean & press #35
15e x weighted side bends #35
2x
20 x overhead tri ext on bosu #30
20e x bicep curl on bosu #20
20 x sit ups on bosu
20e x dumbell row on ball #30
20 x db bend press #60
20 x hanging knee raises
Thursday Aug 28, 2014 #
Note
slept:7.0
at work until about 10. long day but got a lot done.
slept 11-6. back at it today.
slept 11-6. back at it today.
7 AM
Running 1:29:00 [3] 11.0 mi (8:05 / mi) +2215ft 6:48 / mi
shoes: Hoka Rapa Nui Trail - 3 (B&Y)
later start due to late night of work and extra hour of sleep but still a bit groggy. albertsons parking lot in San Elijo down to Melrose and then the climb all the way up to double peak. steady effort but not pushing it and still pr'd the climb. cruised the descent back to the truck. solid run and definitely one I am going to hit regularly from now on. I want to see how fast i can get up the climb.
http://app.strava.com/activities/186530338
the climb:
http://app.strava.com/segments/4920045?filter=over...
ran in a new pair of hoka rapa nui trails. need to break them in before noble. 3rd pair of rapa nui's.
http://app.strava.com/activities/186530338
the climb:
http://app.strava.com/segments/4920045?filter=over...
ran in a new pair of hoka rapa nui trails. need to break them in before noble. 3rd pair of rapa nui's.
12 PM
Strength/Core 30:00 [3]
recovery sesh.... definitely feeling the NaKoa session from yesterday and the run this morning. needed to loosen up.
truestretch & stretching over the ball
band stretching and mobility
myrtl
foam roller
truestretch & stretching over the ball
band stretching and mobility
myrtl
foam roller
Dry Sauna 15:00 [3]
want to get in some extended sessions in before noble canyon
5 PM
Running 34:00 [3] 4.2 mi (8:06 / mi) +410ft 7:25 / mi
shoes: Hoka Conquest
easy jog around the hood with maggie. nice an warm. time for and ice cold green flash west coast IPA!
Wednesday Aug 27, 2014 #
Note
slept:8.0
deep, restful sleep... pretty standard after yoga. marathon day of work.
6 AM
Cycling-MTB 1:39:00 [3] 18.4 mi (11.2 mph) +2402ft
killer morning and good legs. climbed the backside of water tower and denning road. i've been getting all kinds of PR's on the long, technical, single track descents lately. consistently getting on the mtb is paying off.
1 PM
Strength/Core (NaKOA) 1:00:00 [3]
dynamic warm up
agility patterns on dots
2 (ea direction) x 3 times around Hex hopping in & out over each line
3x
5e x single leg box jump
3e x drop lunge jump
10 x reverse overhead med ball throw
3x
100ft lateral rope pull (ea side)
90" jump rope
60" versa (205,222,218) - previous best was 208
2x
5 x 10" prone cobra hold
20" bird dog each side
agility patterns on dots
2 (ea direction) x 3 times around Hex hopping in & out over each line
3x
5e x single leg box jump
3e x drop lunge jump
10 x reverse overhead med ball throw
3x
100ft lateral rope pull (ea side)
90" jump rope
60" versa (205,222,218) - previous best was 208
2x
5 x 10" prone cobra hold
20" bird dog each side
Tuesday Aug 26, 2014 #
Note
slept:8.5
killer afternoon with weeger. burritos at Rudy's, a beer at Societe, and then finished it off at pizza port before he took the train back to the hell that is the OC.
in bed early and feeling great today.
in bed early and feeling great today.
6 AM
Running 1:00:00 [3] 7.6 mi (7:54 / mi) +390ft 7:32 / mi
shoes: Hoka Rapa Nui Road
mellow run in the lagoon with maggie. started near pizza port (where i left my truck yesterday!) and just cruised out and back. legs significantly better than yesterday.
12 PM
Strength/Core 30:00 [3]
tons of energy today... i was going to swim but the pool was packed... but this is now going to be my standard tuesday session. ramping up the volume a notch but not adding running volume. more cross training.
truestretch
10 x squat, good morning, DL, cleans, thrusters #45
DL warm up
12 x #95, 8 x #115, 6 x #135
5x
5 x DL #145
20 x kbs #35
3x
10 x clean & press #65 (easy)
2x
30 x hanging knee raises
***stairmaster***
foam roller
truestretch
10 x squat, good morning, DL, cleans, thrusters #45
DL warm up
12 x #95, 8 x #115, 6 x #135
5x
5 x DL #145
20 x kbs #35
3x
10 x clean & press #65 (easy)
2x
30 x hanging knee raises
***stairmaster***
foam roller
StairMaster 20:00 [3] 1.5 mi (13:20 / mi) +1170ft 7:40 / mi
8 min warm up. Level 8-11
10 min at level 12
2 min at level 8 cool down
10 min at level 12
2 min at level 8 cool down
5 PM
Yoga (core power) 1:00:00 [3]
first time taking the hot power fusion class. hotter and not as hard but super relaxing and good stretch. i feel awesome right now.
Monday Aug 25, 2014 #
Note
slept:8.0
feeling much better today. half day of work and then beer with weeger.
6 AM
Running 39:00 [3] 4.4 mi (8:52 / mi) +420ft 8:08 / mi
shoes: Hoka Stinson Trail
early leg shaker with maggie and ruby. quads still pretty sore but good to get out and loosen them up.
10 AM
Strength/Core 45:00 [3]
truestretch
5x
10 x pull ups
20 x leg raises on roman chair
10 x push ups
20 x bosu sit ups (full ROM)
band stretching & mobility
myrtl
foam roller - extended session. 10 minutes on quads.
5x
10 x pull ups
20 x leg raises on roman chair
10 x push ups
20 x bosu sit ups (full ROM)
band stretching & mobility
myrtl
foam roller - extended session. 10 minutes on quads.
Sunday Aug 24, 2014 #
Note
slept:9.5
properly sore this morning. quads and hip flexors but nothing major. ez spin today.
burgers and beers at PPH with maggie and kurt....
Rough Draft Group Project IPA is so damn good. Also a a SKA Modus Hoperandi.... been a while since i've had one of those. stoked SKA is now available in SoCal.
burgers and beers at PPH with maggie and kurt....
Rough Draft Group Project IPA is so damn good. Also a a SKA Modus Hoperandi.... been a while since i've had one of those. stoked SKA is now available in SoCal.
8 AM
Cycling-Road 2:34:00 [3] 43.6 mi (17.0 mph) +2014ft
sunny sunday spin. perfect weather. warm with a cool breeze and not a cloud in the sky. mellow ride and just loosening up.
Saturday Aug 23, 2014 #
Note
slept:6.5
hotel in Calabasas. good sleep. early wake up. 430.
stomach a bit off. shouldn't have had the big bole of veggie soup at panera.
stomach a bit off. shouldn't have had the big bole of veggie soup at panera.
6 AM
Running warm up/down 12:00 [3] 1.6 mi (7:30 / mi) +69ft 7:12 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
easy warm up before the race
7 AM
Running (RACE!) 1:45:00 [3] 14.7 mi (7:09 / mi) +2913ft 6:01 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
fun race to be back out racing. a lot of people in the bulldog race and some quick dudes on the start line. straight away is was in a 5 man/1 woman pack. cross country kids (college & HS) were leading the charge and I was just sitting in. first mile in 6:15 and it felt good, not hard at all. it was probably the first sub 7 min mile i've run since racing oriflamme.
we hit the first little climb and 4 of the kids surged and got a little gap. i was like "shit their either going to smash me or crack". a minute later they all came back to me and took the lead. they were breathing really hard so I surged over the top and rolled the short descent opening up a gap. then it was on to the single track before the bulldog climb. i rolled it figuring my technical skills were better then theirs. by time i hit the start of the climb at 3 miles i couldn't see anybody behind me.
i ran steady up the climb and then had a solid lead. i unleashed on the descent as was hitting sub 5 min pace at time. the race was pretty much over at that point. I ran steady/hard the rest of the way but didn't kill myself.
really good day and always stoked to get a win.
nutrition.
stomach was kind off in the morning so i didn't each much before the race. a couples swigs of trailbutter and a VFuel gel 15 mins before the start.
started with a bottle of skratch labs and took at powgel (double latte 2 x caff) at 7.5 miles. all i needed.
we hit the first little climb and 4 of the kids surged and got a little gap. i was like "shit their either going to smash me or crack". a minute later they all came back to me and took the lead. they were breathing really hard so I surged over the top and rolled the short descent opening up a gap. then it was on to the single track before the bulldog climb. i rolled it figuring my technical skills were better then theirs. by time i hit the start of the climb at 3 miles i couldn't see anybody behind me.
i ran steady up the climb and then had a solid lead. i unleashed on the descent as was hitting sub 5 min pace at time. the race was pretty much over at that point. I ran steady/hard the rest of the way but didn't kill myself.
really good day and always stoked to get a win.
nutrition.
stomach was kind off in the morning so i didn't each much before the race. a couples swigs of trailbutter and a VFuel gel 15 mins before the start.
started with a bottle of skratch labs and took at powgel (double latte 2 x caff) at 7.5 miles. all i needed.
10 AM
Running warm up/down 48:00 [3] 4.4 mi (10:55 / mi) +528ft 9:48 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
cooldown. jogged the flats and hiked the climbs out and back from the last aid station to meet maggie. she crushed and got the core record for 50k.
Friday Aug 22, 2014 #
Note
slept:7.5
we had dinner with mike and jean down at eureka in utc. 3rd time there and it never disappoints. killer beer and burgers.
6 AM
Cycling-Road 1:38:00 [3] 26.8 mi (16.4 mph) +1375ft
mellow spin with denner discussing our new WAN infrastructure and how Google is "the man" and watching everything we do.
added on miles on after. legs feel good and loving the cooler mornings.
added on miles on after. legs feel good and loving the cooler mornings.
12 PM
Strength/Core 45:00 [3]
truestretch
10 x squat, good morning, DL, cleans, thrusters #45
squat WU
10 x #95, 8 x #115, 6 x #135
5x
5 x squat #155 (up #5 from last week)
10 x kbs #40
30 x sit ups on ball
3x
10e x weighted step up 2 x #25 dbs (up 5lbs)
5e x kb clean & press #35 (up 9lbs)
15e x weighted side bends #35
2x
20 x pull ups
20 x push ups
20 x overhead tri ext on bosu #30
20e x bicep curl on bosu #20
20 x hanging knee raises
20 x supermans on ball
20 x back ext on ball
stretching on ball
10 x squat, good morning, DL, cleans, thrusters #45
squat WU
10 x #95, 8 x #115, 6 x #135
5x
5 x squat #155 (up #5 from last week)
10 x kbs #40
30 x sit ups on ball
3x
10e x weighted step up 2 x #25 dbs (up 5lbs)
5e x kb clean & press #35 (up 9lbs)
15e x weighted side bends #35
2x
20 x pull ups
20 x push ups
20 x overhead tri ext on bosu #30
20e x bicep curl on bosu #20
20 x hanging knee raises
20 x supermans on ball
20 x back ext on ball
stretching on ball
Thursday Aug 21, 2014 #
Note
slept:7.0
firstt step of our campus core upgrade complete. done around 9 and home around 915. had a swami's IPA, watched stage 3 of the usa pro cycling challenge, and then crashed.
6 AM
Running 1:08:00 [3] 8.55 mi (7:57 / mi) +1371ft 6:54 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
an extra shot shot of espresso this morning and i was out the door and feeling pretty good.
easy mile+ warm to the horned lizard trail and then went after the "fiscal cliff" segment CR. went 10:52 got it by 59 seconds and 1:13 faster then i've ever run it (12:05 a couple of weeks ago when i ran it at same effort as today). fitness is coming along.
cruised the switchbacks down and then went after another segment CR, Dove Tail Dr Climb West Side. I had never run this one hard. Went 6:46 and got the CR by 2 seconds. I think i miscalculated the starting point and think I could get it by more. Cruised the whiptail trail back to the truck.
overall a good run.
http://app.strava.com/activities/183348932
easy mile+ warm to the horned lizard trail and then went after the "fiscal cliff" segment CR. went 10:52 got it by 59 seconds and 1:13 faster then i've ever run it (12:05 a couple of weeks ago when i ran it at same effort as today). fitness is coming along.
cruised the switchbacks down and then went after another segment CR, Dove Tail Dr Climb West Side. I had never run this one hard. Went 6:46 and got the CR by 2 seconds. I think i miscalculated the starting point and think I could get it by more. Cruised the whiptail trail back to the truck.
overall a good run.
http://app.strava.com/activities/183348932
12 PM
Strength/Core 30:00 [3]
recovery...
truestretch
band stretching & mobility
myrtl
foam roller
truestretch
band stretching & mobility
myrtl
foam roller
Dry Sauna 10:00 [3]
lax ball on lower legs. mega hot. thermostat covered.
Wednesday Aug 20, 2014 #
Note
slept:7.5
up late watching the pads and usa pro cycling challenge. killer stage. good racing so far.
huge, long work day ahead. gonna be a late one.
huge, long work day ahead. gonna be a late one.
6 AM
Cycling-MTB 1:09:00 [3] 14.6 mi (12.7 mph) +1634ft
cut this one short due to gnarly lightning. i was just about to the top of la costa on my first climb when a huge bolt of lightning hit some where just on the other side. i have never seen bolts of lightning like that around here. flipped it and tt'd home. a lot more lightning and thunder on my way but didn't start raining until i was 2 minutes from home.
bummed to cut it short. i had really good legs today. best i've felt on that first climb in quite some time.
bummed to cut it short. i had really good legs today. best i've felt on that first climb in quite some time.
1 PM
Strength/Core (NaKOA) 1:00:00 [3]
dynamic warm up
agility ladder drills - getting better at these
10 x 10 yd all out sprints with resistance (pulling rob)
3x
Tabata on slide board (5 x 20"/10" rest)
30" burpee med ball throw
30" battle ropes "rainbows"
3x
10 x swiss ball rollout
10 x prone ext on ball
2 x 10 by cobra with 2' hold
agility ladder drills - getting better at these
10 x 10 yd all out sprints with resistance (pulling rob)
3x
Tabata on slide board (5 x 20"/10" rest)
30" burpee med ball throw
30" battle ropes "rainbows"
3x
10 x swiss ball rollout
10 x prone ext on ball
2 x 10 by cobra with 2' hold
Tuesday Aug 19, 2014 #
Note
slept:8.0
deep sleep. body feels good. super busy at work and it's just starting.
6 AM
Running 1:20:00 [3] 10.0 mi (8:00 / mi) +1100ft 7:15 / mi
shoes: Hoka Huaka
torrey tuesday with maggie. i was planning on going after a couple of the CR's out there but knew from the first steps i just didn't have it. i did not want to force it so i just cruised and felt much better the second half.
12 PM
Strength/Core 25:00 [3]
truestretch
**stairmaster**
DL warm up 12 x #45, 10 x #95, 9 x #115
5x
5 x DL #135
30 x sit ups on ball
foam roller
**stairmaster**
DL warm up 12 x #45, 10 x #95, 9 x #115
5x
5 x DL #135
30 x sit ups on ball
foam roller
StairMaster 20:00 [3] 1.5 mi (13:20 / mi) +1220ft 7:32 / mi
122 floors.
started at level 8 and increased level every 2 minutes up to level 15 (16 mins). last 4 min level 10.
sweating buckets.
started at level 8 and increased level every 2 minutes up to level 15 (16 mins). last 4 min level 10.
sweating buckets.
6 PM
Yoga (core power) 1:00:00 [3]
10th class in 11 weeks. Stoked on the consistency. Super crowded tonight. About 30 chicks and maybe 5 dudes. Single guys are blowing not doing yoga
Monday Aug 18, 2014 #
Note
slept:9.25
i love sleeping... and sleeping in and taking monday's very easy (no running or riding, just some ez strength/core/stretching) has been paying off.
12 PM
Strength/Core 45:00 [3]
truestretch
5x
10 x pull ups
10 x push ups
20 x bosu sit ups
band stretching & mobility
myrtl
2x
20 x sit ups on ball #14 med ball
20 x russian twists on ball #14 med ball
20 x around the worlds on ball #14 med ball
20 x supermans on ball
20 x mtn climbers on ball
2 min plank
foam roller
5x
10 x pull ups
10 x push ups
20 x bosu sit ups
band stretching & mobility
myrtl
2x
20 x sit ups on ball #14 med ball
20 x russian twists on ball #14 med ball
20 x around the worlds on ball #14 med ball
20 x supermans on ball
20 x mtn climbers on ball
2 min plank
foam roller
Sunday Aug 17, 2014 #
Note
slept:8.5
capped the day off with dinner at blue ribbon. perfection. feel good today.
8 AM
Running 1:22:00 [3] 10.15 mi (8:05 / mi) +902ft 7:27 / mi
shoes: Hoka Stinson Trail
4+ with the pup and then we headed out for another 6. nice and easy.
body feels good. a bit of soreness creeping in from lifting on friday.
another good week.
body feels good. a bit of soreness creeping in from lifting on friday.
another good week.
Saturday Aug 16, 2014 #
Note
slept:8.5
good sleep. mellow night.
pho for dinner from Kim's and my gut is a bit off this morning... but it was so good.
pho for dinner from Kim's and my gut is a bit off this morning... but it was so good.
9 AM
Running 3:03:00 [3] 20.4 mi (8:58 / mi) +3140ft 7:50 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
noble canyon.
good run for me. took it really easy and mellow on the way and just rolled the way back. fun course. the race should be hard. perfect.
also got growled at by a mountain lion. pretty sweet.
hit alpine after with maggie and matt. good times.
good run for me. took it really easy and mellow on the way and just rolled the way back. fun course. the race should be hard. perfect.
also got growled at by a mountain lion. pretty sweet.
hit alpine after with maggie and matt. good times.
Friday Aug 15, 2014 #
6 AM
Cycling-Road 1:23:00 [3] 23.6 mi (17.1 mph) +1257ft
what a difference just a bit of easier week is making. legs felt great and energy is sky high. ran into going the opposite direction in solana beach. flipped and loma santa fe and TT'd to catch. finally got to him in cardiff. been while since i've done an extended 300+ effort. felt good.
split off from denner and cruised home. killer morning and cooler temps. hand was much better today. no numbness and not nearly as much pain. it's still going to take a while but I'm confident that it's actually getting better now.
split off from denner and cruised home. killer morning and cooler temps. hand was much better today. no numbness and not nearly as much pain. it's still going to take a while but I'm confident that it's actually getting better now.
12 PM
Strength/Core 40:00 [3]
truestretch
squat WU
12 x #45, 10 x #65, 8 x #95, 6 x #115, 4 x #135
5x
5 x squat #150 (up #5 from last week)
10 x kbs #40
3x
10e x weighted step up 2 x #22.5 dbs
10e x kb clean & press #26
l
2x
20 x overhead tri ext on bosu #30
20e x bicep curl on bosu #20
20 x sit ups on bosu
20 x db bench press on ball #60
20e x single arm bent over row on ball #30
20 x sit ups on ball
20 x back ext on ball
20 x roman chair leg raises
squat WU
12 x #45, 10 x #65, 8 x #95, 6 x #115, 4 x #135
5x
5 x squat #150 (up #5 from last week)
10 x kbs #40
3x
10e x weighted step up 2 x #22.5 dbs
10e x kb clean & press #26
l
2x
20 x overhead tri ext on bosu #30
20e x bicep curl on bosu #20
20 x sit ups on bosu
20 x db bench press on ball #60
20e x single arm bent over row on ball #30
20 x sit ups on ball
20 x back ext on ball
20 x roman chair leg raises
Thursday Aug 14, 2014 #
Note
slept:8.0
up at normal time. run, get some work down, head to the redlands.
6 AM
Running 1:05:00 [3] 8.1 mi (8:01 / mi) +879ft 7:17 / mi
shoes: Hoka Huaka
good, mellow run and a CR.
4 miles easy with maggie and ruby. dropped the pup off at home and headed out for more. went after 2 segments in the hood that i don't have the CR's on. missed the first one my 1 second (ER North hill UP) but got the second one by 9 seconds (Garden View Climb).
http://app.strava.com/activities/180093249/overvie...
legs felt great today and resisted the urge to tack on more.
4 miles easy with maggie and ruby. dropped the pup off at home and headed out for more. went after 2 segments in the hood that i don't have the CR's on. missed the first one my 1 second (ER North hill UP) but got the second one by 9 seconds (Garden View Climb).
http://app.strava.com/activities/180093249/overvie...
legs felt great today and resisted the urge to tack on more.
Wednesday Aug 13, 2014 #
6 AM
Cycling-MTB 1:39:00 [3] 18.1 mi (11.0 mph) +2339ft
mellow ride. not trying push anything this week. climbed up to the water tower via "the grind" and then back up to the la costa kiosk on "crippler:. just some fireroad climbing and then ripped the switchbacks down (PR).
1 PM
Strength/Core (NaKOA) 1:00:00 [3]
another good one..
dynamic warm up & stretching
agility ladder drills
hurdle hops - forward and lateral
3 x 300 yard shuttle runs
#1 - 10 x 30 yard - 56"
#2 - 6 x 50 yard - 49"
#3 - 3 x 100 yard - 43"
* crazy how quickly my HR would come down after almost maxing out on these efforts
3x
20" body weight split squats each side
20 x push ups
20 yard bear crawl with 2 x #20 db's (hard)
calf stretching & mobility
dynamic warm up & stretching
agility ladder drills
hurdle hops - forward and lateral
3 x 300 yard shuttle runs
#1 - 10 x 30 yard - 56"
#2 - 6 x 50 yard - 49"
#3 - 3 x 100 yard - 43"
* crazy how quickly my HR would come down after almost maxing out on these efforts
3x
20" body weight split squats each side
20 x push ups
20 yard bear crawl with 2 x #20 db's (hard)
calf stretching & mobility
Tuesday Aug 12, 2014 #
Note
slept:8.0
back in the tent. good sleep but woke up more than normal.
6 AM
Running 1:00:00 [3] 7.4 mi (8:06 / mi) +705ft 7:26 / mi
shoes: Hoka Huaka
torrey pines with maggie. super mellow up the road to the driving range and then back on broken hill, beach, and guy flemming trails. one solid effort up the beach trail going for mike's CR of 4:36. got it with a 4:17. looking forward to hearing from him later!!
feeling really good.
feeling really good.
12 PM
Swimming 30:00 [3] 1.14 mi (26:19 / mi)
stoked it had time for this. won't be swim for a week or two. getting some tattoo work done on thurs.
500 swim
500 kick
10 x 50 swim with fins (25 ez/25 hard)
500 pull w/ paddles
500 swim
500 kick
10 x 50 swim with fins (25 ez/25 hard)
500 pull w/ paddles
6 PM
Yoga (core power) 1:00:00 [3]
hot one.
Monday Aug 11, 2014 #
Note
slept:9.15
another big week in the bag and feeling awesome and niggle free. need to keep that way. dialing it a back a bit this week.
12 PM
Strength/Core 35:00 [3]
truestretch
10-9-8-7-6-5-4-3-2-1 pull ups - 10 x kbs #35 between (200 total)
3x
30 x hanging knee raises
10e x weight wood chop high to low
10e x weight wood chop low to high
band stretching & mobility
foam roller
10-9-8-7-6-5-4-3-2-1 pull ups - 10 x kbs #35 between (200 total)
3x
30 x hanging knee raises
10e x weight wood chop high to low
10e x weight wood chop low to high
band stretching & mobility
foam roller
Sunday Aug 10, 2014 #
Note
slept:8.5
feeling good after yesterday. never pushed the pace and got in good cals all day. never bonky. huge difference from last weekend.
epic burger at union last night. feed the machine!!
epic burger at union last night. feed the machine!!
8 AM
Cycling-MTB 2:47:00 [3] 34.2 mi (12.3 mph) +2566ft
fun mellow ride at hodges. a couple of efforts here and there but just having fun. hot, sweating, and felt super loose after.
11 AM
Running 33:00 [3] 4.0 mi (8:15 / mi) +459ft 7:27 / mi
shoes: Hoka Stinson Trail
run off the bike. headed west on the SDRP trails and then up both sets of switchbacks before flipping it. felt great and was holding back the whole time. fun out and back.
stinson's are so good for recovery/easy runs.
stinson's are so good for recovery/easy runs.
Saturday Aug 9, 2014 #
Note
slept:8.0
up early to head to baldy. aroma coma still on draft at PPH. so damn good.
8 AM
Running 5:15:00 [3] 21.25 mi (14:49 / mi) +7643ft 11:03 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
killer run at baldy.
http://app.strava.com/activities/178005519
bear cyn - baldy summit - devil's backbone - 3Ts - Ice House - road back to car at visitors center.
a lot of damage for the gnar storm last weekend but still and epic day. i need more of this. can't wait to get back up there. felt great all day. nice all day pace on pretty tired legs.
http://app.strava.com/activities/178005519
bear cyn - baldy summit - devil's backbone - 3Ts - Ice House - road back to car at visitors center.
a lot of damage for the gnar storm last weekend but still and epic day. i need more of this. can't wait to get back up there. felt great all day. nice all day pace on pretty tired legs.
Friday Aug 8, 2014 #
Note
slept:8.0
weird, vivid dreams.
6 AM
Cycling-Road 1:21:00 [3] 22.7 mi (16.8 mph) +1122ft
mellow recovery spin down to torrey pines and back.
12 PM
Strength/Core 45:00 [3]
stretching
2 x 10 squats, good mornings, DL, cleans, thrusters #45
squat WU
10 x #95, 8 x #115, 6 x #135
5x
5 x squat #145 (up #10 from last week)
10 x kbs #40
20 x sit ups on ball
3x
10 x clean & press #65 (going up in weight next time)
10e x weighted side bend #40
20 x back ext on ball
2x
10 x pull ups
20 x overhead tri ext on bosu #25
20e x bicep curl on bosu #20
20 x sit ups on bosu
20 x db bench press on ball #50
20e x single arm bent over row on ball #25
20 x roman chair leg raises
foam roller
2 x 10 squats, good mornings, DL, cleans, thrusters #45
squat WU
10 x #95, 8 x #115, 6 x #135
5x
5 x squat #145 (up #10 from last week)
10 x kbs #40
20 x sit ups on ball
3x
10 x clean & press #65 (going up in weight next time)
10e x weighted side bend #40
20 x back ext on ball
2x
10 x pull ups
20 x overhead tri ext on bosu #25
20e x bicep curl on bosu #20
20 x sit ups on bosu
20 x db bench press on ball #50
20e x single arm bent over row on ball #25
20 x roman chair leg raises
foam roller
Thursday Aug 7, 2014 #
Note
slept:8.0
deep sleep. soreness has not set in... yet.
6 AM
Running (Hills) 1:10:00 [3] 9.0 mi (7:47 / mi) +1509ft 6:43 / mi
shoes: Hoka Huaka
http://app.strava.com/activities/176801945/overvie...
La Costa. Plan was to work the climbs and cruise the descents and get a good baseline of where I'm at right now. easy 1 mile jog to horned lizard trail head.
climb #1 - horned lizard - "fiscal cliff" segment
1.5 mile, 464ft of climbing
12:05 - 14 seconds off the CR but my fastest time by 34 seconds
climb #2 - switchbacks from bottom - "Avenida Soledad + Switchbacks" segment
2.2 miles, 591 ft of climbing
17:00 - new CR and 1- seconds faster than my previous best
felt good this morning and efforts were far from all out. I'll head out and do this run in a few again and see if i can shave off some time.
La Costa. Plan was to work the climbs and cruise the descents and get a good baseline of where I'm at right now. easy 1 mile jog to horned lizard trail head.
climb #1 - horned lizard - "fiscal cliff" segment
1.5 mile, 464ft of climbing
12:05 - 14 seconds off the CR but my fastest time by 34 seconds
climb #2 - switchbacks from bottom - "Avenida Soledad + Switchbacks" segment
2.2 miles, 591 ft of climbing
17:00 - new CR and 1- seconds faster than my previous best
felt good this morning and efforts were far from all out. I'll head out and do this run in a few again and see if i can shave off some time.
12 PM
Strength/Core 30:00 [3]
soreness creeping in....
truestretch
band stretching & mobility
myrtl
stretching on ball
2 x 100 sit ups on ball
foam roller
truestretch
band stretching & mobility
myrtl
stretching on ball
2 x 100 sit ups on ball
foam roller
Dry Sauna 15:00 [3]
extending the time. lax ball
5 PM
Running 36:00 [3] 4.4 mi (8:11 / mi) +469ft 7:26 / mi
shoes: Hoka Conquest
mellow hood lap with maggie and ruby. my stomach is off...
Wednesday Aug 6, 2014 #
Note
slept:7.5
hand still sore.
C • hand 6
6 AM
Cycling-MTB 1:52:00 [3] 20.2 mi (10.8 mph) +2828ft
la costa. climbed horned lizard, 2nd water tank, and whiptail. best i've felt out there in a while.
4 PM
Strength/Core (NaKOA) 1:00:00 [3]
ass kicker. later session due to meetings.
dynamic warm up and agility ladder drills
Lateral resistance - marching, skips, lunges with bands around waist pulling rob 10 yards at a time.
7 min AMRAP
10 x kbs #35
10 x goblet squat #35
40 yard farmers carry 2 x #44 kb's
3x
10 x split stance med ball squats #20 (each side)
3 x 3 3 way SLDL #10 med ball
15 x supine row
6 x 30 seconds resistance sprints on woodway treadmill (turned off). had to move belt by running. 30 sec rest between
planks
60" prone toe tap
60" prone alt one arm
2 x 45" side star plank
2x
3 x 10" fishtail plank
10 x 5" overhead ext (#10 med ball ful ext overhead on knees & squeezing foam roller between legs. good shit!
dynamic warm up and agility ladder drills
Lateral resistance - marching, skips, lunges with bands around waist pulling rob 10 yards at a time.
7 min AMRAP
10 x kbs #35
10 x goblet squat #35
40 yard farmers carry 2 x #44 kb's
3x
10 x split stance med ball squats #20 (each side)
3 x 3 3 way SLDL #10 med ball
15 x supine row
6 x 30 seconds resistance sprints on woodway treadmill (turned off). had to move belt by running. 30 sec rest between
planks
60" prone toe tap
60" prone alt one arm
2 x 45" side star plank
2x
3 x 10" fishtail plank
10 x 5" overhead ext (#10 med ball ful ext overhead on knees & squeezing foam roller between legs. good shit!
Tuesday Aug 5, 2014 #
Note
slept:7.0
hand feeling a a bit better today. not confident that the shot is going to fix it.
6 AM
Running 1:20:00 [3] 10.4 mi (7:42 / mi) +1003ft 7:03 / mi
shoes: Hoka Rapa Nui Road
10+ mile hood loop with maggie. cruising. starting to feel more fit running. not necessarily fast or quick but strong and effortless. stoked.
12 PM
Swimming 35:00 [3] 1.2 mi (29:10 / mi)
2100 scy.... sunny and hot. actually had fun swimming....
300 swim
300 pull
300 kick
300 drill
6 x 50 swim (25 easy/25 hard)
300 pull w/ paddles
3 x 100 (kick underwater, swim, backstroke, swim)
300 swim
300 pull
300 kick
300 drill
6 x 50 swim (25 easy/25 hard)
300 pull w/ paddles
3 x 100 (kick underwater, swim, backstroke, swim)
6 PM
Yoga (core power) 1:00:00 [3]
not mega hot but still good.
Monday Aug 4, 2014 #
Note
slept:9.5
big sleep. needed it. last week was a very good week of training and I was feeling it yesterday.
dr appt this morning. stoked to find out what's up with my hand and hopefully some way to fix/treat it.
doc appt. MRI review. the only thing they saw was a mass of scar tissue near hook of hamate bone and ulnar nerve. that's what i can feel in my hand. gave me anti inflamm injection in my hand and we'll see how it feels in two weeks.
dr appt this morning. stoked to find out what's up with my hand and hopefully some way to fix/treat it.
doc appt. MRI review. the only thing they saw was a mass of scar tissue near hook of hamate bone and ulnar nerve. that's what i can feel in my hand. gave me anti inflamm injection in my hand and we'll see how it feels in two weeks.
12 PM
Strength/Core 30:00 [3]
truestretch
5x
21 x TRX IYT
10 x TRX push up/fly
15 x kbs #44
30 x hanging knee raises
band stretching & mobility
all upper body.
5x
21 x TRX IYT
10 x TRX push up/fly
15 x kbs #44
30 x hanging knee raises
band stretching & mobility
all upper body.
Dry Sauna 10:00 [3]
lax ball on feet and lower legs
Sunday Aug 3, 2014 #
Note
slept:8.0
fun night out in LA with maggie, my sister, my nephew, and his friend. Nelson an draft at the surly goat.
10 AM
Running 1:14:00 [3] 8.2 mi (9:01 / mi) +1552ft 7:39 / mi
shoes: Hoka Stinson Trail
out and back on the backbone trail from will rodgers state park. legs pretty worked from yesterday but warmed up.
solid week.
solid week.
Saturday Aug 2, 2014 #
Note
slept:8.5
drakes aroma coma on draft at pph last night. so good.
heading to LA today and hitting los pinos on the way. time to suffer.
heading to LA today and hitting los pinos on the way. time to suffer.
8 AM
Running 3:58:00 [3] 22.7 mi (10:29 / mi) +5646ft 8:29 / mi
shoes: Hoka Rapa Nui Trail - 2 (blue)
awesome run.
up los pinos, down to bluejay campground, and then back to the truck via the san juan trail. i hit the los pinos climb and went steady the whole way. i wanted to see how close i could get to chris price's CR for the climb of 1:58. i never really went hard and did a lot of power hiking ended up beating his CR with a 1:41. pretty stoked with that because i never felt like i was working hard.
Los Pinos climb: 7.9 miles, 3500 ft of climbing.
the plan for the rest of the run was to just cruise which i did. nice and easy. a bit bonky the last 4 miles but no worries. fun day.
up los pinos, down to bluejay campground, and then back to the truck via the san juan trail. i hit the los pinos climb and went steady the whole way. i wanted to see how close i could get to chris price's CR for the climb of 1:58. i never really went hard and did a lot of power hiking ended up beating his CR with a 1:41. pretty stoked with that because i never felt like i was working hard.
Los Pinos climb: 7.9 miles, 3500 ft of climbing.
the plan for the rest of the run was to just cruise which i did. nice and easy. a bit bonky the last 4 miles but no worries. fun day.
Friday Aug 1, 2014 #
Note
slept:7.5
body feels better today.
6 AM
Cycling-Road 1:34:00 [3] 27.3 mi (17.4 mph) +1214ft
ranch loop. mellow. hand not hurting as much. legs good.
12 PM
Strength/Core 45:00 [3]
this woke me up....
truestretch
squat WU, 12 x #45, 10 x #65, 8 x #95, 6 x #115
5x
5 x squat #135
20 x kbs #35
20 x bosu sit up
10 x clean & press #45
3x
10 x clean & press #65
10 (ea leg) x step ups #50 (2 x #25 db)
15 (ea side) x weighted side bend #35
3x
10 x dead hang pull ups
20 x roman chair leg raises
foam roller
truestretch
squat WU, 12 x #45, 10 x #65, 8 x #95, 6 x #115
5x
5 x squat #135
20 x kbs #35
20 x bosu sit up
10 x clean & press #45
3x
10 x clean & press #65
10 (ea leg) x step ups #50 (2 x #25 db)
15 (ea side) x weighted side bend #35
3x
10 x dead hang pull ups
20 x roman chair leg raises
foam roller