Training Log Archive: Grandpa Jameson

good sleep. stayed up a bit watching a movie but slept in. no work today. last day of the year... it's been a good one.

C • CO 6

easy run around the hood after lounging around the house all morning. perfect temps for the pup. ripping.

been a nice little break over the holidays. i was going to go to crossfit yesterday but decided on another easy day. back to work today (job) so I'll hit it today and also start following mario's plan.

feeling very rested and refreshed. Been a nice easy past 10 days some planned and some forced (sick).

nice easy warm and then 15 x 1 min hill reps. building through each 1 min effort. definitely an ass kicker after taking it easy the last 10 days and not doing any workouts since some time before north face.

400m jog
dynamic & runners warm up

Buy In:
Back Squat - kept it mellow after not lifting in a week and the hard run this AM.
WU: 10 x #45, 5 x #95
5 @ 75% - #135
3 @ 85% - #145
1 or more @95% 3 x #155 - felt easy

DL WU

WOD:
5 Deadlifts 75%- #165
10 Burpees
400M Run

3 Deadlifts @ 85% - #185
15 Burpees
400M Run

1 Deadlift @ 95% - #195 (heaviest I've DL'd in 2+ years)
20 Burpees
400M Run
7:43 - stoked on the weights. all were manageable and hard. it felt good so i went for it.

400m warm up and 3 x 400m during the workout

feeling back to normal now. good, mellow day yesterday. Another easy on today and then back on it.

easy hood run with ruby. just cruising. perfect temps for her.

first run in stinson lites. kevin go me them and a pair of huakas for $20 each. can't beat it. good easy, recovery day shoe.

C • their obviously stolen ;) 2

Event: San Diego Holiday Half Marathon
 

wow... what a difference a day makes. i was probably out of bed yesterday for a total of 2 hours. On and off sleep all day and then a solid night of sleep. feel fine this morning.

good to get out after 30+ hours in bed. easy hood lap with maggie and ruby. felt ok. not sick any more just low energy. didn't eat much yesterday. half a sandwich and a piece of pizza.

Woke up feeling off and exhausted. Woke up at 830, back in bed at 1030 asleep. Just woke up 2pm. Don't feel like I have the flu. Just out if it and like I could sleep all day... Hopefully just resting today will keep me from getting sick.

C • you are out of shape! 5

more great sleep after a killer day.

killer morning out at hodges. from SDRP to the end of the highland valley 1-track and back. so green out and the trails were perfect. good legs and did a bit of hammering.

Merry Christmas!!

good times last night over kurt's with a crew of good people... and too much bourbon! I actually have a little headache/hangover this morning... can't remember the last time.

fun christmas jog with maggie and ruby.

more miles after i dropped maggie and ruby at home. felt good. just running.

first day of vacation and up early by choice. taking ruby out to la costa for the first time to run. want to get on it before it gets to warm.

C • Leadman coaching 3

killer, fun, mellow run out at la costa with the pup. this was the first time i've taken her out there and it was rad. a bit slow going the second time down on the somewhat rocky single track but she killed it.

on it earlier than I have been in quite some time and first run (other than north face) with a headlamp since i can remember.

early, dark, and creaky warm up. i was definitely feeling all those thursters from yesterday. 5-4-3-2-1 min fartlek on 1 min recovery. felt good. all around 6 min pace. then just cruising home.

ended up being a good run.

WU on bike
dynamic warm up, hip opening

Buy In:
Back Squat
WU: 10 x #45, 5 x #95
3 @ 70% - #135
3 @ 80% - #155
3 or more @ 90% - #165 - I was supposed to do #175 but #165 felt heavy. gonna use #185 as 1RM until i actually do a 1RM

WOD:
5 Rounds:
5 Hang Clean #75
5 Handstand Push-Ups

Rest 3 Minutes

5 rounds
10 Kettlebell Swing #53
10 Burpees
8:14 - it's a good burn....

For todays workout we are going to perform two couplets with 3 minutes of rest between each. Record your time minus the rest.

C • you 2

relaxing sunday... errands and met kurt and ramon at alehouse. Had a couple the El Segundo Brewing Citra Pale Ale. One of the best pale's i've ever had... seriously.
http://www.beeradvocate.com/beer/profile/25920/784...

easy hood jog with ruby. more assholes with their dogs off leash. ruby got bummed rushed by dogs 3 times. over it. i'm going to let rubes get after their dogs sooner or later.

yesterday, after ruby got jumped on and nipped at by an off leash golden retriever, i asked the owner why the hell her dog wasn't on a leash when there are sign all over the place that say your dog MUST be on a leash. her reply... i couldn't find my leash this morning. i told her she was full of shit and that if i see her out there again and her dog is not on a leash i'm calling animal control. not fair to ruby who is NEVER off leash on the hood trails to get constanty bum rushed by other dogs.

C • Call. e-mail, bitch, whine ... 5

WU on rower
dynamic warm up
pvc work

Buy In:
3 Sets:
Max Strict Pull-Ups
took it easy. saving for workout. 3 x 5 strict

more easy rowing

WOD:
Jackie
1000M Row (3:30)
50 Thrusters #45 (broken - set of 30 and 20)
30 Pull-Ups (broken - set of 20 and 10)
6:39

happy with the effort. could go faster.

warm up and workout

stayed up watching the bolts... and drinking bourbon. can't believe the bolts pulled that one off.... still alive... barely.

hilly loop with ruby. trails are perfect from the rain this past week. good loosening sesh for me.

dropped rubes off at home and then some more on my own 3 mile progression (6:28, 6:04, 5:52) and then easy home. just working on some turnover and building some leg speed.

good sleep but up earlier than normal on a saturday. Maggie was getting up to swim so I got up to get my shit done too.

Noble Ale works Waimea Showers DIPA at home after work. surprisingly awesome!

long run out at hodges. wanted to stay relatively flat and just run steady. pretty good run. never felt like i was pushing the pace or "trying". cruise control. a lot of twisty single track which slowed the pace down a bit. stoked about the increased speed/pace these days at a pretty low PE.

good beers with matt at pph last night. ready for the weekend and holiday.

early, mellow spin with denner. killer riding temps and legs felt pretty good.

perfect session for how i was feeling. body felt great. hit my goal for 4 sessions this week.

5 min WU on bike
dymanic and pvc warm up

Buy In:
Press
WU: 10 x #45
5 @ 65% - #65
5 @ 75% - #75
5 or more @ 85% - #85

WOD:
3 Rounds:
10 Weighted Lunges #65
10 Back Squats #65

3 Rounds:
15 Sit-Ups
15 Toes 2 Post

3 Rounds:
20 Overhead Lunge #45
20 V-Ups
12:05 - killer my core!

good sleep. ruby woke us up at 1 because she needed to go out. never happens... but she needed to go.

got an email confirming i got into Way Too Cool (3/7). so stoked. sub 3:30 or bust!

a bit tight starting out but loosened up. a different loop around the hood trails. trying to incorporate a bit more flat running in the next few weeks.

400m jog
dynamic warm up
running drills
pvc work
movement prep

“Carey” (Benchmark Girl version 2)

800M Run
12 Power Cleans #75
400M Run
18 Push Jerks #75
200M Run
12 Front Squats #75
100M Run
40 Burpees
10:53

solid work. kept the running at 3/4 speed and the weight light.

warm up jog and running during workout

awesome sleep to the pouring rain. slept in a bit because it was pouring and i didn't feel like charging out in the rain. got up after six to clearing skies.

mellow, muddy run with ruby. nice and easy. feeling the heavier squats from yesterday. been i while since i've felt that.

i wasn't going to take ruby because it was going to be muddy but she started amping out once i started getting ready to run. she wanted to go and i couldn't resist. stoked i took her. always awesome.

5 min WU on bike
long dynamic warm up/stretching

Buy In:
A).
3 Sets: , 17,13,7
Max Strict Pull-Ups: 37

B).
Deadlifts
WU: 110 x #45, 8 x #115
5 @ 65% 5 x #135
5 @ 75% 5 x #155
5 or more @ 85% % x #155 - i could of went heavier but working on form with coach. i guess i've been doing more of romanian DL. worked on bending knees more and not letting my shoulders round.

WOD:
AMRAP 10 Minutes:
7 Handstand Push-Ups
14 Pull-Ups
6 rounds + 3 reps
I suck at HSPU's. all pull ups unbroken

long stressful day yesterday. had to take maggie to ER to get an IV. she's go the flu... even though she got a flu shot. had to get IV to be on safe side. all is good though. got to hear the little heart beat a couple of more times. 155 bpm. rad.

working form home today.

C • 155? 9

coastal cruise. been a while since I've done a flat run or run one the coast. i want to get in a run like this each week for a bit. good for turnover & speed.

just cruised. never pushed pace. cruise control. all the trail/hill running has made me strong and pretty quick. stoked.

800m jog & dynamic warm up. felt good to stretch

Buy In:
Back Squats
WU: 10 x #45, 8 x #95, 5 x #125
5 @ 65% - #135
5 @ 75% - #145
5 or more @ 85% #155
been a while since I've lifted anything heavy. Ready to get back into it. I'd to hit a 1RM of 200+ in the next few months.

WOD:
4 Rounds:
400M Run
15 Burpee Box Jump Overs 24"
Rest 2 Minutes (subtract 6 minutes for time)
9:04

solid work. it was raining so parking lot was slick and i had to dry off shoes before box jumps. cost my sub 9.

800m warm up + 4 x 400m during workout

another big sleep (avg 9+ hrs for the week). last full week of work for a while. stoked.

back at it today. feeling great. i think i did a pretty good job at recovery.
slept a lot, ate a lot, easy riding, 2 jogs with ruby.

plan going forward is to slowly increase mileage and keep it simple. run more ride less. A lot of easy miles with ruby.

build strength at CF. they are full on into wendler and leading up to TNF50 i was just really conservative with weight. Really going to push it (squat/DL) for the next few months and see where that gets me. No idea of 1RM. want to find out.

easy, hilly loop with ruby. feeling great and she was ripping in the much cooler temps.

another big one... all time sleeping skills right now.

mellow sprinters after a relaxing morning and long walk with maggie and ruby. killer day and finally some fall-like weather. love it. legs are back... wanted to stomp today.

another big sleep.

Societe Pupil IPA and Stone Enjoy By 12.26.2014 both on draft at PPH last night... then In n Out on the way home. #feedthemachine

easy cruise around the hood with ruby before xmas shopping. felt ok.

boom... big sleep. 9-7. working from home today so the extra sleep while it was raining was awesome.. and much needed.

rainy hood lap with rubes. nice and easy... and muddy. legs and body felt good.

feeling almost back to normal. still getting pretty tired in the afternoons.

another easy spin down to del mar and back. energy coming back.

took it easy again today....
warm up on bike
long dymaic warm up
DL warm up with db's
good mornings with barbell

Buy In:
Deadlift - WU 5 x #95
5 @ 40% - 5 x #115
5 @ 50% - 5 x #135
5 @ 60% - 5 x #155

WOD:
AMRAP 90 seconds:

5 Deadlifts @ 75% - #135
Max Burpees over Barbell (24)
Rest 2 Minutes

AMRAP 90 seconds:
10 Deadlifts @ 65% - #115
Max Burpees over Barbell (21)
Rest 2 Minutes

AMRAP 90 Seconds:
15 Deadlifts @ 55% - #95
Max Burpees over Barbell (17)

C • Manimal 2

great sleep. zero this morning. legs feel great. i could run.... but holding back. no interest in riding 3 days in a row.

met kurt at aleshouse after work. 2 good beers. Bear Republic Grand Am Pale Ale and Noble Ale Works Nelson Showers DIPA. The Nelson showers was bottle last week... so fresh and good!

WU: 400m easy jog, 5 min on bike
long dynamic warm up and stretching... felt great

Buy In:
A).
10 Minutes:
Handstand Practice
- getting much better at free standing handstands

B).
3 Sets:
Max Strict Pull-Ups
3 x 10 easy

WOD:
1200M Run (just jogged)
36 Push Jerks #75
36 Box Jumps 24"
8:51

400m warm up + 1200m during workout

great sleep. remarkably less sore this morning.

stomach/guts have been off since sunday night.

easy spin up to carlsbad village and back on the coast. colder this morning and first time wearing knee warmers this fall. legs better than yesterday.

truestretch and mrytl

5 rounds
10 pull ups
10 push ups
20 sit ups

lax ball

C • Crossfit style workouts 3

much better sleep. still sore but worth it...

C • This photo is SO RAD!!! 3

easy spin on the coast. legs better then i thought they would be.

mind is swirling... already... about what to do next.

I'm on a timeline. moving march, baby late may/early june... then all about that with not concerns about racing.

Sean O'brien 100k 2/7? already signed up and i'm fitter than i've been in a long time.
Way too Cool 50k 3/7? i love 50ks. in the lottery for this on and it's a fast one.

mellow. loosening.
truestretch, band stretching, stretching over ball, foam roller

post race beers with maggie, brad, and claire. marin brewing company and then bel campo meat co for burgers. had mine with joule bacon and a Headlands brewing company. good combo. then ice cream after.

horrible night of sleep. probably the worst post race sleep i've ever had. my little toa on my left foot, the on i kicked the dresser with last wednesday night, was throbbing like hell. no ibuprofen with use so just suffered and the rest of my body was just achey and restless. paying the price.

noon flight from OAK to SAN. no issues.

woke up and legs weren't horrible. sore for sure but have been worse. hoping my recovery will be nice and quick.

breakfast at depot cafe in mill valley again. so good. croissant breakfast sandwich.

Event: The North Face 50 Championships
 

good sleep... considering i had to get up a 230 am. good think it was dark by 445 and we had dinner at 530. pizza and a lagunitas ipa. ready to roll.

average race for me. not great, not horrible. could have been better, could have been worse. i still have a lot to learn about properly "racing" 50 miles. very happy with the day though. with some small changes both in training and on race day I am pretty confident i can run ~6:45 on that course. and as far as the course goes.. it was incredible. it was muddy but we had great weather. so glad we still got run 90% of the original course.

here's the details....
http://app.strava.com/activities/226876539/overvie...

I felt good and rested on the start line but probably went out a bit too hard. shocker. With the minor course changes the packs stayed together longer than usual for the first 11 miles. I was just having a good time chatting with Vargo and Dylan and never felt like I was pushing. For the most part I was in the second pack and between the first and second pack there must have 30+ dudes together.

After a bit of confusion after the second loop (mile 11) when a good chunk of the front runners missed the turn I found myself in the lead group heading up the Miwok climb. Not where I wanted to be. So I stopped to go to the bathroom and let them go. I continued up the climb and then descended to the Tennessee Valley aid station. I saw Maggie, got a new bottle, and was on my way. I was definitely a bit of ahead of where I should have been... or more importantly wanted to be. For the next few miles I ran with Vargo and then we descended to the Muir Beach aid station (mile 18). I was still feeling good and staying on top of my nutrition.

At mile 19 we started the climb up to Cardiac and I had guys all around me... just ahead and behind. I couldn't get my legs to go up the muddy switchbacks. It felt like I was stuck in 2nd gear. My energy was good, my head was good, but my legs wouldn't go. I slogged along for a bit and got passed by a few guys. I continued to feel like crap from the Cardiac aid station (mile 23.2) all the way to the Mckennan Gulch aid station ( mile 28.1). I just didn't have any power during the 9 miles of climbing. Pretty much the worst part of the race to hit a low spot. It could very well have been because I went out too hard and I'll be honest I was getting a bit worried and having a pity party.

I was thinking about how nice it would be to drop at mile 33 where I would see maggie next and just chalk it up to not being my day... but then I got my head on straight. I was talking with Maggie right before the start of the race about how stoked I was just be healthy and fit again. It's been a long road since getting hit by a car on memorial day weekend of last year. A lot of ups and downs and for the first time this fall I've finally felt like I'm back to where I was before then... and even better than before. So I rallied and was going to get this thing done no matter what.

Just after the mile 28 aid station I passed a struggling Rob Krar. We shared a couple words and I continued to roll. Once back on the Matt Davis trail my legs and body started to come around and I was rolling all the way down to the Stinson Beach aid station (33.1). I passed a couple of guys on the way down and got to see Maggie again. I climbed well out of Stinson beach and that climb was one of my favorite parts of the course. I caught a couple more guys and but was also passed by a charging Rob Krar... damn can that dude power hike. I topped out at the climb and rolled down to the Cardiac aid station (mile 35.8). I was feeling better now then I was when I rolled through there at mile 23.

Next was a long, super muddy descent back down to Muir Beach. I still had good legs and my spirits were high as I was getting a lot of encouragement from all the 50k runners running in the opposite direction. I got to the Muir Beach aid station at mile 41 and slammed some coke and water. Then it was time for about a 1000ft climb out of Muir Beach on some super steep fireroads. I ran and power hiked my way up the climb. I was feeling pretty good and was stoked that i felt better from mile 30-40 than I did from 20-30.

Nearing the half way point on the climb I started to get a gnarly side stitch and could not get it to go away. It slowed me down quite a bit on the descents between the climbs but going up was fine. I got to the top of the climb and did my best to roll the descent while i felt like was getting stabbed in the gut. A mile or two before I got back to the Tennessee Valley Aid station (mile 45.1) the side stitch finally went away. In trying to get it to away I had stopped eating and drinking which I new would cause some issues the last 5 miles.

I was shocked and stoked to see Maggie and Brad at the Tennessee Valley aid. Maggie was originally going to just head to the finish after Stinson Beach. I walked through aid with her and she gave me a pep talk and then it was time for the last climb of the day. I ran 99% of it, not fast, but I got it done and then rolled into the finish in 7:11... very stoked to be done.

C • nice run my man ! 1

Long day yesterday. Flight delayed. Finally got to studio in mill valley at 11pm. It's killer though. Good sleep. Feeling good and ready to roll.

pre race jog on the old springs and miwok trails. trails are actually in great shape. definitely some mud but just super tacky. some of the jog was with maggie.. so rad. can't wait to race.

killer coffee at equator after and then breakfast at depot cafe with brad. bacon, eggs, and toast. picked up packet and some errands. good times. having fun... can't wait until the post race fun!

another course change. a bit of looping but WAY better than 2012. a little less climbing and more runnable terrain. 50.8 miles... it's going to be fast.

woke up a 2 to go to the bathroom and ruby was sleeping on the floor at the foot of our bed. not where she usually sleeps. i walked around her and in doing so kicked the dresser with my little toe on my left. it's bloody and sore this morning sweet.

C • now you know 2

nice relaxing morning. took maggie to work so i can pick her up on way to airport later. everything is packed and ready for TNF mudfest 2014.

easy spin down to del mar and back. a couple hard efforts throughout. feeling good.

banking sleep this week. mellow night watching 4 episodes of the blacklist on netflix. we're now through season 1.

last day of work before race... and should be a pretty mellow one.

C • muddy 3

late start. super fun run with ruby. light rain the whole time and ruby was ripping through the puddles and mud. totally worth having the clean her head to toe after.

i felt great before, during, and after. i was having so much fun running through the mud with rubes and when we got back i didn't even feel like i ran. weird.

feeling good. mellow week on the work front... as planned. only 2 more days and then another 4 day weekend.

headed out the door expecting some rain but unfortunately i didn't get any. slowly built into this one and felt good. just cruising and staying steady on the climbs.

stomach was a bit off the whole time. two pit stops. i had a glass of wine last night... lately that has been giving me stomach issues when i have to run first thing in the am. i should stick to beer.

recovery session
truestretch
band stretching and mobility
myrtl
stretching over ball
foam roller

lax ball... felt so good to get into the sauna.

race week.

easy jog with ruby. felt great. taking it easier Sundays has been great. loving waking up monday rested, full of energy, and ready to rip.

last session... my body feels really right now. very moderate effort.

5 min on bike, 400m jog
long dynamic warm up

A).
6 x 200M (~35 for each, moderate but felt snappy
Rest 1 Minute

B).
3 Rounds:
30 Seconds Nose to Wall Handstand Hold
Rest 15 Seconds
30 Seconds Ring Support Hold
- love this stuff. want to do more of it

C).
2 Rounds:
AMRAP 5 Minutes:
6 Push-Ups
9 Goblet Squats - did air squats
12 Kettlebell Swing (Russian) #35 - feel very light after swinging #53 last couple of weeks.

Rest 2 Minutes
12 rounds + 15 rep at a mod effort.

400m jog and 6 x 200.