Training Log Archive: Grandpa JamesonIn the 31 days ending Oct 31, 2015:
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| 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 | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||||||||
Saturday Oct 31, 2015 #
Note
slept:9.0
great sleep.
maggie's mom watched Fi last night and we hit the Farmhouse and Breckenridge brewerey. love that place. fresh hop pale ale and awesome fried chicken!
maggie's mom watched Fi last night and we hit the Farmhouse and Breckenridge brewerey. love that place. fresh hop pale ale and awesome fried chicken!
8 AM
Running 3:01:00 [3] 22.1 mi (8:11 / mi) +3712ft 7:04 / mi
shoes: Hoka Clifton #4 (Grey)
south valley/deer creek long run. mid 30s starting out but warmed up quickly. not a cloud in the sky. decent legs this morning. never pushed. just ran steady.
progress... i did this month a little over month ago. it took me 5 minutes longer and it was mile shorter. 8:42 pace vs. 8:11 pace and i was never running hard. just cruising.
progress... i did this month a little over month ago. it took me 5 minutes longer and it was mile shorter. 8:42 pace vs. 8:11 pace and i was never running hard. just cruising.
Friday Oct 30, 2015 #
Note
slept:9.0
more good sleep with 30 min of time up with Fi.
12 PM
Running 1:16:00 [3] 10.0 mi (7:36 / mi) +1156ft 6:51 / mi
shoes: Hoka Challenger #3 (Grn
lunch run out at KC & SV. explored some new trails. felt ok. getting cold!
Thursday Oct 29, 2015 #
Note
slept:9.0 weight:149lbs
big night of sleep.
seem to be dropping weight and leaner than i've been in a long time right now. probably due to running volume (however overall volum (hours)e is lower without riding much) and some diet tweaks.
seem to be dropping weight and leaner than i've been in a long time right now. probably due to running volume (however overall volum (hours)e is lower without riding much) and some diet tweaks.
12 PM
Cycling-Road 1:25:00 [3] 23.9 mi (16.9 mph) +1483ft
easy spin out to deer creek and back. much cooler out... my riding outside days are probably numbered. don't plan on riding a whole lot this winter.
5 PM
Strength/Core (Peak Bagger) 50:00 [3]
session 23
Warm up:
3 Rounds
30x Turkish Getups @ #20
1 min bike
Training:
(1) 9 Rounds
10x TRX Pull ups
10x kbs #35
20x Situps
(2) 4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 15/25# dumbbell
50x flutter kicks
25x Glute Leg Lift
Warm up:
3 Rounds
30x Turkish Getups @ #20
1 min bike
Training:
(1) 9 Rounds
10x TRX Pull ups
10x kbs #35
20x Situps
(2) 4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 15/25# dumbbell
50x flutter kicks
25x Glute Leg Lift
Wednesday Oct 28, 2015 #
Note
slept:8.5
more good sleep.... thank you Fi!
10 AM
Running 2:01:00 [3] 18.2 mi (6:39 / mi) +595ft 6:27 / mi
shoes: Hoka Clifton v2 (GRN)
weekly flat run. making the 2 hours for the next few weeks... suffered a bit the final few miles.
i headed out and as usual never look at my pace until the turn around. was wanting to hit 6:45-7 on the way out. got an hour out looked at my avg pace and it was 6:33. shit. i was just running by feel but new the return trip would be a bit rough. felt solid through 14 miles and the it got a bit tough as usually since last 3 miles are slightly uphill.
still got it done.
i headed out and as usual never look at my pace until the turn around. was wanting to hit 6:45-7 on the way out. got an hour out looked at my avg pace and it was 6:33. shit. i was just running by feel but new the return trip would be a bit rough. felt solid through 14 miles and the it got a bit tough as usually since last 3 miles are slightly uphill.
still got it done.
Tuesday Oct 27, 2015 #
Note
slept:8.0
much better night of sleep.
10 AM
Running 1:25:00 [3] 11.2 mi (7:35 / mi) +2238ft 6:23 / mi
shoes: Hoka Clifton #4 (Grey)
got on this one a little earlier due to meetings from 1pm on.
3 mile uphill tempo out in KC on the manor house climb. felt solid but not like i was flying. still reset my manor house climb CR by about 45". progress. ripped the downhill back to the truck.
3 mille uphill tempo
28:18
avg pace: 9:26
1,594 ft of climbing
3 mile uphill tempo out in KC on the manor house climb. felt solid but not like i was flying. still reset my manor house climb CR by about 45". progress. ripped the downhill back to the truck.
3 mille uphill tempo
28:18
avg pace: 9:26
1,594 ft of climbing
4 PM
Strength/Core (Peak Bagger) 50:00 [3]
session #22
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells (15/25#)
10x Push ups
10x kbs #35
10x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest
(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
(4) 7 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
stretcing on ball
2 x 100 situps on ball
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells (15/25#)
10x Push ups
10x kbs #35
10x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest
(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
(4) 7 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
stretcing on ball
2 x 100 situps on ball
Monday Oct 26, 2015 #
Note
slept:7.0
fi up quite a bit... tired waking up. could have slept much more... but needed to get workout done before dropping car off at shop & heading to the dentist.
7 AM
Strength/Core (Peak Bagger) 50:00 [3]
shoes: Hoka Clifton #4 (Grey)
Training:
(1) 3 Rounds
400x Step ups @ 25#, Moderate Pace
Run 1.5 miles, Threshold Pace
(1) 3 Rounds
400x Step ups @ 25#, Moderate Pace
Run 1.5 miles, Threshold Pace
Running (Peak Bagger) 41:00 [3] 5.0 mi (8:12 / mi) +473ft 7:32 / mi
shoes: Hoka Clifton #4 (Grey)
run portion of peak bagger.
.5 mile uphill walking warm up
3 x 1.5 mile
.5 mile uphill walking warm up
3 x 1.5 mile
Sunday Oct 25, 2015 #
Note
slept:8.0
legs are tired today... purposely running slow with ruby yesterday?
8 AM
Running 1:17:00 [3] 10.2 mi (7:33 / mi)
shoes: Hoka Clifton v2 (GRN)
family jog on the platte. felt good.
Saturday Oct 24, 2015 #
Note
slept:8.0
good times at pint room with the team. nothing better than burgers and good beers... it's fresh hop season!
9 AM
Running 1:43:00 [3] 10.9 mi (9:27 / mi) +1990ft 8:03 / mi
shoes: Hoka Challenger #3 (Grn
late, start and mellow cruise at deer creek with ruby. no long run this week... playing it safe and smart. big 4 weeks starts tomorrow.
rubes killed it... just having fun and taking a bunch of photos. beautiful morning. upper 30's when we started and mid 50's when we finished... not a cloud in the sky.
rubes killed it... just having fun and taking a bunch of photos. beautiful morning. upper 30's when we started and mid 50's when we finished... not a cloud in the sky.
Friday Oct 23, 2015 #
Note
slept:7.5
stoked for the weekend... and the sunshine.
1 PM
Running 1:13:00 [3] 9.1 mi (8:01 / mi) +1614ft 6:52 / mi
shoes: Hoka Challenger #3 (Grn
lunch run at deer creek.. pushed a bit and felt good doing it. can't remember the last time i felt this fit or good running.
Thursday Oct 22, 2015 #
Note
slept:7.0
Fi up a lot again... still got some decent sleep though.
another cold and rainy day... loving it... for now.
another cold and rainy day... loving it... for now.
8 AM
Cycling-Trainer 1:00:00 [3] 15.0 mi (15.0 mph)
mellow trainer session with maggie. just spinning while watching and episode of homeland.
C • 1
1 PM
Running 33:00 [3] 4.3 mi (7:40 / mi) +249ft 7:17 / mi
shoes: Hoka Clifton #4 (ORG)
mellow jog with rubes.
4 PM
Strength/Core (Peak Bagger) 45:00 [3]
session 20
Warm up: myrtl
3 Rounds
5x Burpees
10x Air Squats
15x kbs #35
20 x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 6 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up
30 second rest
Warm up: myrtl
3 Rounds
5x Burpees
10x Air Squats
15x kbs #35
20 x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 6 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up
30 second rest
Wednesday Oct 21, 2015 #
Note
slept:7.5
rough night with Fi.. she just wanted to party. luckily we go to sleep early!
11 AM
Running 1:00:00 [3] 8.7 mi (6:54 / mi) +347ft 6:39 / mi
shoes: Hoka Clifton #4 (ORG)
lunch run. felt awesome... never pushing. rainy and kinda cold. ran the roads and paths to johnson res and back. stoked at how quickly i recovered.
Tuesday Oct 20, 2015 #
Note
slept:8.0
solid sleep. feeling pretty much back to normal. recovery was way faster than anticipated. just a tad sore but not like normal. my legs are definitely getting hardened running out here.
1 PM
Running 55:00 [3] 7.6 mi (7:14 / mi) +322ft 6:57 / mi
shoes: Hoka Clifton v2 (GRN)
easy lunch run. down to the river and back after some marathon meetings.
no soreness but legs still a bit tired.
no soreness but legs still a bit tired.
4 PM
Strength/Core (Peak Bagger) 50:00 [3]
session 19.
Warm up:
5 min Step up @ 25#, moderate pace
Training:
(1) 3 Rounds
9 min Stepups, Threshold Pace
4.5 min Stepups, Easy Pace
Warm up:
5 min Step up @ 25#, moderate pace
Training:
(1) 3 Rounds
9 min Stepups, Threshold Pace
4.5 min Stepups, Easy Pace
Monday Oct 19, 2015 #
Note
slept:9.0
great sleep and feeling good. felt great to lounge around all day yesterday even though the bolts shit the bed again.
9 AM
Strength/Core 35:00 [3]
mellow strength session with maggie. just getting the blood flowing between calls.
myrtl
5x
2 x 30" ropes
20 x squats
10 x kbs #35
20 x hip thrusts
20 x situps
10 x TRx pull ups
myrtl
5x
2 x 30" ropes
20 x squats
10 x kbs #35
20 x hip thrusts
20 x situps
10 x TRx pull ups
12 PM
Cycling-CX 1:18:00 [3] 19.4 mi (14.9 mph) +810ft
mellow lunch cruise on the cross bike. did a lap around chatfield reservoir... pretty fun. good legs. looking forward to next block leading up to TNF50.
Sunday Oct 18, 2015 #
Note
slept:9.0 (rest day)
surprisingly good sleep after racing hard. yard work and football today.
awesome hour walk on the river with Fi while Maggie and Ruby ran. legs feel good today, barely sore. could have definitely run today but being smart. won't run until tuesday.
awesome hour walk on the river with Fi while Maggie and Ruby ran. legs feel good today, barely sore. could have definitely run today but being smart. won't run until tuesday.
Saturday Oct 17, 2015 #
Event: Indian Creek 50's
Note
slept:7.0
up at 430.. not alarm but Fi was a bit restless. alarm was set for 5 so just got up. feeling rested and ready to have some fun.
8 AM
Running (RACE!) 5:00:00 [3] 34.6 mi (8:40 / mi) +6618ft 7:20 / mi
shoes: Hoka Challenger #4 (BLK)
solid day at the office. mellow start with some fast dudes... and i went to the front as soon as we started the .25 fireroad climb. onto the single track at 1.3 miles and I had 15-20 gap over aish and another dude. let it rip on the 6 mile descent and then was all alone.
saw luke at 9 miles and still couldn't see anybody behind me. my plan for the day was to be really conservative on the climbs and roll the descents. i wanted to save my matches for the final 6 mile climb.
at the end of the first 15 mile lap i had a 2 min gap on aish... so i was running scared. had having run and ridden the course a few times i knew what was ahead. i got down to waterton canyon at 21 miles and started a steep, grinding 4 mile climb. i hiked any time it was really steep and ran the rest. i just wanted to keep my HR and effort in check.
i got to the last aid station (only one per loop) and some how still had my lead. i had just been running steady, not hard. i filled up, grabbed and handful of chips, and was out.
the last climb was gnarly. 6 miles, varying grades, and even though i was conservative early I was cracking. a combo of running and power hiking the douche grade. i finally made it back to the fireroad and it was all downhill. i ran hard and finished strong. the course was almost 35 miles... stoked i knew that going in!
i hung out for an hour after i finished and 2nd place came in around ~45min after... but no aish. not sure if he dropped but knowing he was behind me was motivation all day to keep grinding. that course was brutal... and awesome.
tried something a bit new for nutrition. i held off on the gels until about mile ~20. just used skrach chews and GU roctane drink. seemed to work well but i still like skratch drink better. took 3 gels in the last 14 miles. still up in the air though on nutrition... just so much sugar and my stomach was getting over it.
saw luke at 9 miles and still couldn't see anybody behind me. my plan for the day was to be really conservative on the climbs and roll the descents. i wanted to save my matches for the final 6 mile climb.
at the end of the first 15 mile lap i had a 2 min gap on aish... so i was running scared. had having run and ridden the course a few times i knew what was ahead. i got down to waterton canyon at 21 miles and started a steep, grinding 4 mile climb. i hiked any time it was really steep and ran the rest. i just wanted to keep my HR and effort in check.
i got to the last aid station (only one per loop) and some how still had my lead. i had just been running steady, not hard. i filled up, grabbed and handful of chips, and was out.
the last climb was gnarly. 6 miles, varying grades, and even though i was conservative early I was cracking. a combo of running and power hiking the douche grade. i finally made it back to the fireroad and it was all downhill. i ran hard and finished strong. the course was almost 35 miles... stoked i knew that going in!
i hung out for an hour after i finished and 2nd place came in around ~45min after... but no aish. not sure if he dropped but knowing he was behind me was motivation all day to keep grinding. that course was brutal... and awesome.
tried something a bit new for nutrition. i held off on the gels until about mile ~20. just used skrach chews and GU roctane drink. seemed to work well but i still like skratch drink better. took 3 gels in the last 14 miles. still up in the air though on nutrition... just so much sugar and my stomach was getting over it.
Friday Oct 16, 2015 #
Note
slept:8.5
feeling very rested. tomorrow's race should be really fun. can't wait to let it rip and race hard.
7 AM
Running 34:00 [3] 4.7 mi (7:14 / mi) +348ft 6:46 / mi
shoes: Hoka Clifton #4 (Grey)
mellow hood lap after dropping ruby off. feeling great.
mike aish and justin ricks are now on the start list for the 50k tomorrow... getting amped!
mike aish and justin ricks are now on the start list for the 50k tomorrow... getting amped!
Thursday Oct 15, 2015 #
Note
slept:8.5
good sleep. mouth way less sore.
12 PM
Cycling-Road 1:15:00 [3] 22.6 mi (18.1 mph) +837ft
mellow cruise through chatfield state park and back. cool out... 59 at noon when i rolled out. legs feel great.
Wednesday Oct 14, 2015 #
Note
slept:8.0
not great sleep.... had a cavity and other work done yesterday and my mouth was throbbing last night after the numbness wore off... tough to get to sleep and stay a sleep.
7 AM
Running 1:04:00 [3] 8.5 mi (7:32 / mi) +193ft 7:22 / mi
shoes: Hoka Clifton v2 (GRN)
mellow cruise on the platte with the fam. feeling good... awesome, cool temps. mid 40's. loving it.
4 PM
Strength/Core 30:00 [3]
mellow core session with maggie
myrtl
5x
10 x kbs #26
1 min plank
10 x trx pull ups
30/30 side bridge
20 x russian twist #26
5e x kneeling slasher to halo
20 x sit ups
myrtl
5x
10 x kbs #26
1 min plank
10 x trx pull ups
30/30 side bridge
20 x russian twist #26
5e x kneeling slasher to halo
20 x sit ups
Tuesday Oct 13, 2015 #
Note
slept:7.5
stated up watching the bolts lose... they are so hard to watch this year.
11 AM
Running 1:01:00 [3] 7.4 mi (8:15 / mi) +843ft 7:26 / mi
shoes: Hoka Challenger #4 (BLK)
mellow cruise with luke out at south valley. warm and dry. feeling rested.
Monday Oct 12, 2015 #
Note
slept:9.0 (rest day)
very good sleep.
super stoked on the last 3 weeks of training. planning on taking it pretty easy this week with the 50k on saturday. i want to have a solid day out there.
8wks our from TNF50.
super stoked on the last 3 weeks of training. planning on taking it pretty easy this week with the 50k on saturday. i want to have a solid day out there.
8wks our from TNF50.
Sunday Oct 11, 2015 #
Note
slept:8.0
up with Fi a bit but better than last night.
8 AM
Running 1:16:00 [3] 10.0 mi (7:36 / mi) +256ft 7:25 / mi
shoes: Hoka Clifton v2 (GRN)
family jog on the platte river path... standard sunday jog. felt fantastic this morning. just cruising and loving life.
Saturday Oct 10, 2015 #
7 AM
Running 2:07:00 [3] 12.7 mi (10:00 / mi) +2593ft 8:23 / mi
shoes: Hoka Clifton #4 (Grey)
deer creek with luke. mellow effort and just catching up. good times. nice easy effort before next weekend's 50k. want to go in more rested and ready to rip.
Friday Oct 9, 2015 #
Note
slept:8.5
Friday... short day of work.
10 AM
Running 1:34:00 [3] 14.1 mi (6:40 / mi) +468ft 6:28 / mi
shoes: Hoka Clifton v2 (GRN)
weekly flat run. solid pace and didn't feel hard. eating breakfast before helps and only had two cups of coffee this time. building some confidence with these flat runs at our altitude. looking forward to racing a sea level in a couple of months.
Thursday Oct 8, 2015 #
Note
slept:8.25
body is feeling good. taking today off of running... even though i'd like to keep rolling. i've run 9 day (100 miles!) in a row and that's the longest stretch and miles i've put in in a long time. zero niggles but gonna break it up with a spin today.
7 AM
Cycling-Road 1:26:00 [3] 24.0 mi (16.7 mph) +1627ft
mellow spin and legs felt great. good to get out on bike even though i wasn't too stoked on it heading out. perfect morning. low 50's and not a cloud in the sky.
4 PM
Strength/Core (Peak Bagger) 50:00 [3]
Warm up:
80x Sandbag Getups @ 40/60#
Training:
(1) 8 Rounds
10x TRX Pull ups
10x kbs #35
20x Situps
(2) 4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ #26 kb
50x flutter kick
25x Glute Leg Lift
80x Sandbag Getups @ 40/60#
Training:
(1) 8 Rounds
10x TRX Pull ups
10x kbs #35
20x Situps
(2) 4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ #26 kb
50x flutter kick
25x Glute Leg Lift
Wednesday Oct 7, 2015 #
Note
slept:8.5
cool, rainy night.... great for sleep.
11 AM
Running 1:28:00 [3] 11.2 mi (7:51 / mi) +1501ft 6:58 / mi
shoes: Hoka Challenger #3 (Grn
long warm up on the KC trails and the 10 x ~90" hill reps on the columbine trail. solid efforts each time and was definitely feeling the last few. legs and body are feeling good. soooo stoked on running right now.
Tuesday Oct 6, 2015 #
Note
slept:8.25
body is feeling... felt great after yesterday peak bagger session... almost went for an evening run but decided it wouldn't be a good idea.
9 AM
Running 1:18:00 [3] 9.3 mi (8:23 / mi) +1146ft 7:31 / mi
shoes: Nike WH3
short deer creek loop from south valley with ruby. felt good and just cruised it. didn't push at all.
first run in the Nike Wildhorse 3. such a killer shoe!
first run in the Nike Wildhorse 3. such a killer shoe!
4 PM
Strength/Core (Peak Bagger) 45:00 [3]
session 17
3 Rounds
5x Walking Lunge holding dumbbells 2 x #20 kb
10x Push ups
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
(4) 6 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
3 Rounds
5x Walking Lunge holding dumbbells 2 x #20 kb
10x Push ups
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 4 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
(2) 2 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
(4) 6 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
Monday Oct 5, 2015 #
Note
slept:8.0
solid sleep.... back to the grind.
7 AM
Strength/Core (Peak Bagger) 1:00:00 [3]
shoes: Hoka Clifton #3 (Blu/Yel)
Session 16.
modified the session so it would only 90 minutes. 3rd & 4th rd were 200 step ups instead of 400.
Training:
(1) 4 Rounds
1-2:
400x Step ups @ 25#, Moderate Pace
Run 1 mile, Threshold Pace (7:30, 7:04)
3-4
200x Step ups @ 25#, Moderate Pace
Run 1 mile, Threshold Pace (6:49, 6:40)
modified the session so it would only 90 minutes. 3rd & 4th rd were 200 step ups instead of 400.
Training:
(1) 4 Rounds
1-2:
400x Step ups @ 25#, Moderate Pace
Run 1 mile, Threshold Pace (7:30, 7:04)
3-4
200x Step ups @ 25#, Moderate Pace
Run 1 mile, Threshold Pace (6:49, 6:40)
Running (Peak Bagger) 30:00 [3] 4.25 mi (7:04 / mi) +211ft 6:44 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
4 x 1 mile during workout and a couple min of cool down.
Sunday Oct 4, 2015 #
Note
slept:7.5
4 beers last night watching the ND game with some friends... feeling it this morning. I'm a lightweight...
9 AM
Running 1:12:00 [3] 9.3 mi (7:45 / mi) +203ft 7:35 / mi
shoes: Hoka Stinson Lite
family cruise on the platte river. definitely tired today but not sore and zero niggles... good legs.
Saturday Oct 3, 2015 #
Note
slept:8.0
up early with Fi. Feeling rested and legs feeling good too.... we'll find out in a bit. running volume has been higher that it has been in quite some time.
dinner at southside pizza. love that place. Telluride brewing Rye pale ale... damn good. need to try more rye ipa/pale ales.
dinner at southside pizza. love that place. Telluride brewing Rye pale ale... damn good. need to try more rye ipa/pale ales.
C • Rye 1
8 AM
Running 3:37:00 [3] 25.4 mi (8:33 / mi) +4049ft 7:25 / mi
shoes: Hoka Challenger #3 (Grn
long run out at green mountain (lakewood). going to start running out there more as the terrain and climbs are very similar to north face and sob 100k. just long, grinding, and runnable.
two laps. solid the whole time. skratch lab drink and chews have been working great.
two laps. solid the whole time. skratch lab drink and chews have been working great.
Friday Oct 2, 2015 #
Note
slept:9.0
big sleep. 2nd night in a row with Fi in crib. up a hanful of times but right back to sleep.
12 PM
Running 1:26:00 [3] 12.2 mi (7:03 / mi) +492ft 6:47 / mi
shoes: Hoka Clifton #4 (Grey)
lunch time cruiser. weekly med-long flat run. out and back from down to the river. felt really good, never pushing.
Thursday Oct 1, 2015 #
Note
slept:8.25
solid sleep. ready for the weekend.... already.
7 AM
Running 1:01:00 [3] 7.4 mi (8:15 / mi) +814ft 7:28 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
mellow cruise with ruby out at south valley. I was going to spin today but just felt like jogging. riding for rest of the year is going to be sparse. so dark in the mornings and only going to get colder.
saw 6 coyotes this morning including a pack of three that were kind of stalking ruby and I. threw a rock in their direction and they bolted up the hogback. the big one, looked like a wolf, just sat on top of a rock 50 yards away watching us.
saw 6 coyotes this morning including a pack of three that were kind of stalking ruby and I. threw a rock in their direction and they bolted up the hogback. the big one, looked like a wolf, just sat on top of a rock 50 yards away watching us.
4 PM
Strength/Core (Peak Bagger) 45:00 [3]
SESSION 15
Warm up: myrtl and soccer with ruby
3 Rounds
5x Burpees
10x Air Squats
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 3 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
(2) 4 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 5 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
100 situps
Warm up: myrtl and soccer with ruby
3 Rounds
5x Burpees
10x Air Squats
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 3 Rounds
Full Leg Blaster
30 Seconds Rest
Then immediately ....
(2) 4 Rounds
Mini Leg Blaster
30 Seconds Rest
(3) 5 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
100 situps