Training Log Archive: Grandpa JamesonIn the 31 days ending May 31, 2016:
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Tuesday May 31, 2016 #
Note
slept:8.75
most i've slept in a while... had to force myself out of bed to get to work.
7 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
recovery spin. Level 6.0 - 11,600ft
8 AM
Strength/Core 20:00 [3]
quick maintenance session after spin.
every 2' for 20' (all barbell moves with #65)
5x deadlift
5x bent over row
5x power clean
5x front squat
5x push press
5x push ups
5x calf raises
20x sit ups
every 2' for 20' (all barbell moves with #65)
5x deadlift
5x bent over row
5x power clean
5x front squat
5x push press
5x push ups
5x calf raises
20x sit ups
1 PM
Running 1:25:00 [3] 9.2 mi (9:14 / mi) +1848ft 7:46 / mi
shoes: Hoka Challenger v2 (ORG)
lunch run with luke at deer creek. up meadow lark and then the red mesa loop. found the "secret trail" that goes down to deer creek cyn rd. didn't have time to drop down it though. soon. felt good.. just cruising and talking.
Monday May 30, 2016 #
Note
slept:8.5 weight:149lbs
race week... kind of of. Dirty 30 has gone from an A race to just going out there to have fun. I still plan on letting it rip but expect to blow up pretty hard. I'll race hard but smart.
so no full taper since but I'm going to take it easier this week. I'll need to recover after the race and I'm hoping it gives me a good bump heading into the leadville races.
shin has been rock solid and hoping it stays that way.
so no full taper since but I'm going to take it easier this week. I'll need to recover after the race and I'm hoping it gives me a good bump heading into the leadville races.
shin has been rock solid and hoping it stays that way.
9 AM
Cycling-Road 3:08:00 [3] 52.0 mi (16.6 mph) +5148ft
deer creek, high grade, city view loop. no climbing legs today and made it home just ahead of a storm. stoked on the last 3 days. time to freshen up a bit for dirty 30.
Sunday May 29, 2016 #
Note
slept:7.5
pizza, beer, and ice cream with maggie last night in downtown littleton. good times!
7 AM
Cycling-Road 4:03:00 [3] 63.0 mi (15.6 mph) +5033ft
on it early with maggie (Fi stayed at maggie's moms last night). fun, mellow day and still got in some solid climbing. stoked to take maggie up lookout for the first time. she's killing it on the bike. so fun. i felt better the last two hours which is standard for me when riding big two days in a row. we'll see how i feel tomorrow.
3 PM
Running 33:30 [3] 4.2 mi (7:59 / mi) +89ft 7:49 / mi
shoes: Hoka Clifton v2 (RWB)
after picking up Fi and doing a bunch of running around we rallied and got in a quick jog before Fi's nap. perfect timing. easy cruise on the river. tired legs but good tired legs.
Saturday May 28, 2016 #
Note
slept:8.0 weight:148lbs
feeling good after yesterday's run. stoked. big riding on tap for the weekend.
10 AM
Cycling-Road 5:00:00 [3] 85.0 mi (17.0 mph) +8488ft
late rollout after hanging with Fi while maggie knocked out her long run. nice and warm heading out.
climbed high grade to start and rode through rain and hail to the summit. awesome. i was freezing on the descent down city view (only brought a vest...you think i would learn). almost bagger the ride but the sun came out. climbed high drive to evergreen. such a sick climb/road. descended 74 to meyers gulch back to turkey creek... then up city view and ripped it back home.
killer day on the bike and it flew by. i'm over the mental hurdle of riding long. planning some epic rides soon.
climbed high grade to start and rode through rain and hail to the summit. awesome. i was freezing on the descent down city view (only brought a vest...you think i would learn). almost bagger the ride but the sun came out. climbed high drive to evergreen. such a sick climb/road. descended 74 to meyers gulch back to turkey creek... then up city view and ripped it back home.
killer day on the bike and it flew by. i'm over the mental hurdle of riding long. planning some epic rides soon.
Friday May 27, 2016 #
Note
slept:8.0
heading out to black hawk to run some of the dirty 30 course... and of course because i take a day of work it's going to be cold and raining.
7 AM
Running 2:11:00 [3] 12.5 mi (10:29 / mi) +2821ft 8:38 / mi
shoes: Hoka Challenger v2 (ORG)
killer run out at golden gate state park on some of the dirty 30 course with mike, john, dan, and danny. good times. felt really good climb and shin was 100%. stoked. took it easy and never pushed the pace. looking forward to toeing the line next weekend and just letting it rip.
Thursday May 26, 2016 #
Note
slept:8.0 weight:148lbs
it's my friday...
6 AM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
easy spin with the mask @ 10,600ft. much easier this time. going to keep increasing "altitude" and start adding in intervals soon.
Strength/Core 30:00 [3]
3 x barbeel complex #45 + stretching
DL warm up: 10 x #95, 10 x #135
every 2' for 20'
3 x DL #155
10 x goblet squat to one leg #35
10 x kbs #35
20 x situps on ball
DL warm up: 10 x #95, 10 x #135
every 2' for 20'
3 x DL #155
10 x goblet squat to one leg #35
10 x kbs #35
20 x situps on ball
11 AM
Cycling-Road 1:59:00 [3] 36.4 mi (18.4 mph) +2333ft
got out a bit earlier than normal to beat the storms and i just did. rolled out through deer creek and south valley. road work and closures all over so got turned around. finished with some flat miles on the platte river path.
and.... hit 1000+ watts for the first time in my life!! 1,041 to be exact on a roller in deer creek that i've been trying to hit it on since we moved here. #gainz
and.... hit 1000+ watts for the first time in my life!! 1,041 to be exact on a roller in deer creek that i've been trying to hit it on since we moved here. #gainz
Wednesday May 25, 2016 #
Note
slept:8.5 weight:147lbs
i was pretty worked yesterday after the ride and just ate a ton and relaxed. last week is catching up with me but gonna keep pushing through the weekend and then hope for some super compensation at dirty 30 since i don't have the miles in my legs.
11 AM
Cycling-Road 1:47:00 [3] 31.9 mi (17.9 mph) +2201ft
mellow lunch spin before and all-hands meeting. nothing hard and just getting in some miles.
5 PM
Running 44:00 [3] 5.5 mi (8:00 / mi) +124ft 7:50 / mi
shoes: Hoka Clifton v2 (RWB)
Easy cruise with the family on the river path. Good to jog but tired for sure.
No issues with the shin.
No issues with the shin.
Tuesday May 24, 2016 #
Note
slept:8.0
3 more days of work until 4 off.... ready for a mini break.
shin. all good.
shin. all good.
6 AM
Cycling-Trainer 30:00 [3] 8.0 mi (16.0 mph)
warm up spin on the trainer w/ mask @ 5.0 (10,600 ft)
Strength/Core 40:00 [3]
SSD Ultra In-Season SESSION 15
Warm up:
dynamic running warm up
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #20
Instep Plus Stretch
FS WU: 10 x #45, 10 x #65
Training:
(1) 9 Rounds
2x Front Squat #95
3x kb single leg DL #35
10x kbs #35
(2) 6 Rounds
10x barbell bent over row #95
5x Kettelbell Floor Press #35
10x toes to post
30/30 side bridge
Lat + Pec Stretch
Warm up:
dynamic running warm up
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #20
Instep Plus Stretch
FS WU: 10 x #45, 10 x #65
Training:
(1) 9 Rounds
2x Front Squat #95
3x kb single leg DL #35
10x kbs #35
(2) 6 Rounds
10x barbell bent over row #95
5x Kettelbell Floor Press #35
10x toes to post
30/30 side bridge
Lat + Pec Stretch
11 AM
Cycling-Road 1:54:00 [3] 34.6 mi (18.2 mph) +3136ft
this one kicked my ass...
8x3' hill reps on deer creek canyon. goal was ~350 watts on each rep. had to work for these and going out way too hot, especially reps 2 & 3, didn't help.
avg watts for each rep:
361
374
374
353
352
354
359
355
blasted riding home....
8x3' hill reps on deer creek canyon. goal was ~350 watts on each rep. had to work for these and going out way too hot, especially reps 2 & 3, didn't help.
avg watts for each rep:
361
374
374
353
352
354
359
355
blasted riding home....
Monday May 23, 2016 #
Note
slept:9.0 weight:148lbs
crashed. only 4 days of work this week and then 4 days off. stoked.
7 AM
Running 1:02:00 [3] 8.0 mi (7:45 / mi) +1064ft 6:53 / mi
shoes: Nike WH3 #2
so good to get out this morning. shorts and tshirt. no shin pain. stoked.
12 PM
Cycling-Road 1:21:00 [3] 24.2 mi (17.9 mph) +784ft
super mellow lunch spin. kept it on the river path and need to do that more often. keep the climbing to minimum on recovery spins. legs felt great...
rained the second half but it was warm and refreshing.
rained the second half but it was warm and refreshing.
Sunday May 22, 2016 #
Note
slept:7.5 weight:149lbs
good sleep after bday dinner for mother in law. beers, sushi, and cold stone. needed that!
shin. no sensations at all yesterday. not racing was the right choice.
legs a bit tired today but not sore at all... that's why riding is so good. back at it today with Maggie.
shin. no sensations at all yesterday. not racing was the right choice.
legs a bit tired today but not sore at all... that's why riding is so good. back at it today with Maggie.
8 AM
Cycling-Road 4:29:00 [3] 67.2 mi (15.0 mph) +7014ft
backing it up with maggie. plan was to just climb a lot and i was definitely tired rolling out but maggie kept me motivated. climb deer creek to city a view and it was a bitch.. super steep and my legs were screaming. descended the same way and then did the high grade climb. started feeling better and better right around the 3 hour mark.
i was spinning and easy gear with maggie and my wheel and we were passing all kinds of people. good times. ripped the descent and finished the ride at maggie's mom's condo for some pool time. killer sunday.
super stoked on the back to back days and over 15k of climbing for the weekend and 25,671 for the week! feeling fit for sure and ready to run and keep riding my ass off.
i was spinning and easy gear with maggie and my wheel and we were passing all kinds of people. good times. ripped the descent and finished the ride at maggie's mom's condo for some pool time. killer sunday.
super stoked on the back to back days and over 15k of climbing for the weekend and 25,671 for the week! feeling fit for sure and ready to run and keep riding my ass off.
Saturday May 21, 2016 #
Note
slept:7.0
not sure why i keep waking up so early.. .crashed at 830 and woke up a 4am wide awake and rested. fought it for a bit and then just got up. maybe i should go to sleep later.
not racing. shocker. kept going back and forth all day yesterday and even went and picked up packet then came home, had a beer and talked it over with Maggie then made the decision not to race. huge relief once i made that decision. shin doesn't hurt running around on it but will get occasional aches. just scared it's not ready, especially for a hard half at deer creek. i'm saving it for summer. i don't want to miss exploring this summer in the mountains with maggie. way more important and fun than racing.
big riding weekend on tap. back to running next week if all goes well. same old story!
not racing. shocker. kept going back and forth all day yesterday and even went and picked up packet then came home, had a beer and talked it over with Maggie then made the decision not to race. huge relief once i made that decision. shin doesn't hurt running around on it but will get occasional aches. just scared it's not ready, especially for a hard half at deer creek. i'm saving it for summer. i don't want to miss exploring this summer in the mountains with maggie. way more important and fun than racing.
big riding weekend on tap. back to running next week if all goes well. same old story!
Cycling-Road 5:04:00 [3] 87.1 mi (17.2 mph) +8547ft
very good day on the bike. rolled out at 9 after breakfast with Fi while Maggie was running. wanted 5 hours and got it. killer loop and way more climbing than expected. it's been a long time since I've ridden that long but got through it and didn't really suffer or have any low spots. just kept eating and drinking.
80 degrees and sunny... what a difference 40 degrees and sunshine makes!
crazy to think there was a time when i rode this long every saturday and sunday... the lifetime base is still there. funny how that works on the bike... but not running... at least for me.
80 degrees and sunny... what a difference 40 degrees and sunshine makes!
crazy to think there was a time when i rode this long every saturday and sunday... the lifetime base is still there. funny how that works on the bike... but not running... at least for me.
Friday May 20, 2016 #
Note
slept:7.5
another late night of work... but all good. small price to pay to be able to get out midday to ride and run. up early and rested.
looking forward to toeing the line tomorrow... not sure how it will go with the lack of running but i feel fit. hopefully my shin doesn't blow up.
looking forward to toeing the line tomorrow... not sure how it will go with the lack of running but i feel fit. hopefully my shin doesn't blow up.
12 PM
Cycling-Road 1:53:00 [3] 33.7 mi (17.9 mph) +2631ft
lunch ride.. out and back on the deer creek climb. just spinning up the climb. keep going back and forth on whether or not to race tomorrow. shin seems fine... my head is not. no confidence in it.
Thursday May 19, 2016 #
Note
slept:8.25 weight:147lbs
late night of work (9pm) and then straight to sleep.
shin. no issues last couple of days. jogging this morning. fingers crossed.
shin. no issues last couple of days. jogging this morning. fingers crossed.
7 AM
Running 45:00 [3] 6.15 mi (7:19 / mi) +121ft 7:11 / mi
shoes: Hoka Clifton v2 (RWB)
easy jog on the river to see how the shin is. all good. hopefully I'm in the clear. gonna keep running in the cliftons for anything flat or on the roads. shouldn't have switched to the Fresh Foams..... thinking that is what aggravated my shin.
12 PM
Cycling-Road 1:43:00 [3] 30.4 mi (17.7 mph) +1932ft
lunch spin. so nice out. back to just a jersey and shorts.
installed the wedges on my cleats (varus wedge between cleat and shoe) after slater recommended it because it helped his chronic lower leg issue. i definitely noticed a difference. lower leg not having to work as much... will be interesting to see if this has anything to do with my shin issues... i am willing to try anything.
installed the wedges on my cleats (varus wedge between cleat and shoe) after slater recommended it because it helped his chronic lower leg issue. i definitely noticed a difference. lower leg not having to work as much... will be interesting to see if this has anything to do with my shin issues... i am willing to try anything.
Wednesday May 18, 2016 #
Note
slept:8.0 weight:148lbs
starting to feel rested again... was pretty smashed last week. maybe that's why shin got lit up??
shin. seems good. 90% I will toe the line at Fear the Dear on Saturday. Going to run tomorrow morning and then decide.
stoked that my weight has regulated around 148. down from 153 a few weeks ago. Just made some minor tweaks. didn't give anything up. 3 more lbs will be as low as I want to go. lean now and don't want to lose muscle.
shin. seems good. 90% I will toe the line at Fear the Dear on Saturday. Going to run tomorrow morning and then decide.
stoked that my weight has regulated around 148. down from 153 a few weeks ago. Just made some minor tweaks. didn't give anything up. 3 more lbs will be as low as I want to go. lean now and don't want to lose muscle.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
myrtl
dynamic running warm up
4 x barbell complex #45 + instep stretch
DL warm up: 10 x #95, 8 x #115, 6 x #135
6 rounds
5 x DL #155
3x scotty bob #20
10x toes to post
6 rounds
5x hang squat clean #85
5x kneeling curl to press #20
10x weight situp #25
3 rounds
20e x single leg calf raise
30" ankle sit
dynamic running warm up
4 x barbell complex #45 + instep stretch
DL warm up: 10 x #95, 8 x #115, 6 x #135
6 rounds
5 x DL #155
3x scotty bob #20
10x toes to post
6 rounds
5x hang squat clean #85
5x kneeling curl to press #20
10x weight situp #25
3 rounds
20e x single leg calf raise
30" ankle sit
11 AM
Cycling-Road 1:59:00 [3] 35.1 mi (17.7 mph) +3422ft
big gear hill reps on deer creek cyn rd. solid one today and it was good work.
4 x 8'
odd - alternating seated/standing every 2'
even - alternating seated/standing every 1'
317, 320, 316, 316 avg watts per interval.
4 x 8'
odd - alternating seated/standing every 2'
even - alternating seated/standing every 1'
317, 320, 316, 316 avg watts per interval.
Tuesday May 17, 2016 #
Note
slept:8.5 weight:148lbs
really good sleep and i think i've broken the cycle of waking up super early. up today to an alarm for some early trainer time.
shin. no pain this morning,
shin. no pain this morning,
6 AM
Cycling-Trainer 1:15:00 [3] 22.0 mi (17.6 mph)
early morning trainer sesh... and a good one.
10' wu
10 x 30" hard, 30" easy
10 x 2' hard, 2' easy (odd -standing, even - seated)
10 x 15" all out, 45" easy
5' cd
10' wu
10 x 30" hard, 30" easy
10 x 2' hard, 2' easy (odd -standing, even - seated)
10 x 15" all out, 45" easy
5' cd
1 PM
Hike 1:00:00 [3] 3.2 mi (18:45 / mi) +1946ft 11:54 / mi
shoes: Hoka Clifton v2 (GRN)
hike on the treadmill. shin was fine. vary grades up to 15% and speeds between 3-3.5. good sweat.
Monday May 16, 2016 #
Note
slept:10.0
big sleep and needed it... was pretty frustrated yesterday afternoon but some good burgers and beer put an end to that.
shin. feels good out of bed. we'll see. doesn't seem as bad as a few weeks ago. wondering what tweaked it though.
this is probably the best article i've read about shin pain... it's not soft tissue.
https://runnersconnect.net/running-injury-preventi...
shin. feels good out of bed. we'll see. doesn't seem as bad as a few weeks ago. wondering what tweaked it though.
this is probably the best article i've read about shin pain... it's not soft tissue.
https://runnersconnect.net/running-injury-preventi...
8 AM
Cycling-Road 1:40:00 [3] 27.8 mi (16.7 mph) +2070ft
easy spin and good legs. to be expected after taking yesterday off. cold and wet... again. rolled cold and it was super gray out but not too cold. rode over to deer creek and it was like riding in cold. super wet and cold. then it started to rain lightly for the rest of the ride. hopefully i am paying my dues for some super sunny, hot, WIND FREE days ahead!
12 PM
Strength/Core 1:00:00 [3]
SSD Ultra In-Season Session 14
warm up:
myrtl
dynamic walking warm up
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
squat wu: 10 x #45, 10 x #95, 8 x #115
Training:
(1) 6 Rounds
3x Back Squat #135
10x kbs #35
5x Y+L @ 2.5#
(2) 6 Rounds
5x Bench Press on ball #75 (2 x #35 kb)
10x barbell bent over row #95
3/3/3 Toe Touch Complex
(3) 4 Rounds
5x Kneeling Plate Halfmoon (M-25#, W-15#)
10x GHD Back Extensions
10x Kneeling Keg Lift (M-16kg, W-12kg)
15x Poor Man's Reverse Hyper
3 x 20e eccentric calf raises
ankle mobility and flexibility work
warm up:
myrtl
dynamic walking warm up
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
squat wu: 10 x #45, 10 x #95, 8 x #115
Training:
(1) 6 Rounds
3x Back Squat #135
10x kbs #35
5x Y+L @ 2.5#
(2) 6 Rounds
5x Bench Press on ball #75 (2 x #35 kb)
10x barbell bent over row #95
3/3/3 Toe Touch Complex
(3) 4 Rounds
5x Kneeling Plate Halfmoon (M-25#, W-15#)
10x GHD Back Extensions
10x Kneeling Keg Lift (M-16kg, W-12kg)
15x Poor Man's Reverse Hyper
3 x 20e eccentric calf raises
ankle mobility and flexibility work
3 PM
Body Work (ART) 1 [3]
ART with Dr. Dan. Just working on my calves and ankle mobility. he has a lot of good ideas. next time i go in he going to to a gait analysis. i gotta figure out why my R shin keeps getting lit up.
Sunday May 15, 2016 #
Note
slept:7.0 (rest day)
up early to head to boulder for the "race". plan is to run easy... but may pull the plug depending on how i feel. my shin was a bit weird after my RIDE yesterday... what the fuck. not sore running around and playing with ruby in the back yard... just weird or achey is the only way i can describe it. i had zero issues before, after, or during any of my runs since taking 17 days off. i'm cursed.
not sure what caused it if it's' anything... at all. it could be nothing and I'm just thinking about it too much and wondering if there is anything going on.
I ran in the Fresh Foam 1080s on Friday and they just feel weird on my feet. My shin started hurting the last time after my first run in them. took them back to Boulder Running company on friday and exchanged them for another pair or cliftons for my non technical trail running and hood paths. not saying the the 1080s caused this but it's an odd coincidence for sure.
if I have any sensations in my shin today I'll pull the plug. other than my shin i feel so good and fit.
not sure what caused it if it's' anything... at all. it could be nothing and I'm just thinking about it too much and wondering if there is anything going on.
I ran in the Fresh Foam 1080s on Friday and they just feel weird on my feet. My shin started hurting the last time after my first run in them. took them back to Boulder Running company on friday and exchanged them for another pair or cliftons for my non technical trail running and hood paths. not saying the the 1080s caused this but it's an odd coincidence for sure.
if I have any sensations in my shin today I'll pull the plug. other than my shin i feel so good and fit.
7 AM
Note
Pulled the plug... Shin not 100% and don't want to risk it. So fucking lame. Why does this keep happening with a race coming up??? We'll see what happens. Fear the dear and dirty 30 in jeopardy again and just when I was getting the stoke back.
Hopefully not running will prevent thrill is from becoming an "injury"
Hopefully not running will prevent thrill is from becoming an "injury"
Saturday May 14, 2016 #
Note
slept:9.0
great sleep. passed out on the couch again... good sign the training is going well!
7 AM
Cycling-Road 3:58:00 [3] 63.5 mi (16.0 mph) +5440ft
rolled out just after 7 and it was kinda cold and foggy. headed up and did the deer creek climb and started getting really foggy again. flipped it at the top and froze my ass of descending... and never got warm again. 3 hours of being cold and having numb fingers and toes. kinda miserable but got it done.
Friday May 13, 2016 #
Note
slept:8.0
good sleep and up early again. need to break this cycle.
7 AM
Running 41:30 [3] 5.5 mi (7:33 / mi) +358ft 7:06 / mi
shoes: New Balance FF 1080
easy jog to drop off ruby and the a hood lap. felt ok. legs tired from run and strength yesterday.
11 AM
Cycling-MTB 1:51:00 [3] 24.3 mi (13.1 mph) +2520ft
sunhine and singletrack. mellow ride out to south valley and deer creek. legs tired for sure.
Thursday May 12, 2016 #
Note
slept:9.5 weight:147.5lbs
Fi was super tired and went to bed at 630... i was close behind. crashed on the couch at 7, then to bed at 830, up at 430 wide awake.
fi ended up sleeping until 730. 13 hours. awesome. she usually sleeps 10-11 hours.
fi ended up sleeping until 730. 13 hours. awesome. she usually sleeps 10-11 hours.
6 AM
Running 1:31:00 [3] 10.0 mi (9:06 / mi) +2078ft 7:36 / mi
shoes: Nike WH3 #2
met john at 6 at deer creek. don't usually run out their early alone due to the critters! good to have company and hopefully this will be a regular run.
starting to feel good running again. was getting ahead of john on the climbs and descents without pushing... wasn't the case last time i ran with him.
starting to feel good running again. was getting ahead of john on the climbs and descents without pushing... wasn't the case last time i ran with him.
2 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
SSD Ultra In-Season Session 13
Warm up:
4 Rounds
10x Air Squats
10x Push ups
10x Situps
Instep Plus Stretch
DL warm up: 10 x #45, 10 x #95, 5 x #135
Training:
(1) 9 Rounds
3x deadlift #155
6x goblet squat to one leg #35
1x Jumping Lunge each leg (be explosive!)
Hip + Pigeon Stretch
(2) 6 Rounds
5x Push Press #85
10 x kbs #35
1' rapid calf raise
10x weighted situp #25
10 x face down back ext
Warm up:
4 Rounds
10x Air Squats
10x Push ups
10x Situps
Instep Plus Stretch
DL warm up: 10 x #45, 10 x #95, 5 x #135
Training:
(1) 9 Rounds
3x deadlift #155
6x goblet squat to one leg #35
1x Jumping Lunge each leg (be explosive!)
Hip + Pigeon Stretch
(2) 6 Rounds
5x Push Press #85
10 x kbs #35
1' rapid calf raise
10x weighted situp #25
10 x face down back ext
Wednesday May 11, 2016 #
Note
slept:7.5 weight:148lbs
up late watching a movie and then up early to work. been sleeping well but i need more hours.
11 AM
Cycling-Road 1:57:00 [3] 34.1 mi (17.5 mph) +3232ft
Big Hill repeats on deer creek rd starting the park turnoff. didn't pay attention to power. just wanted to be working and keep the muscle tension high...
6 x 5' (289,285,286,289,284,289 watts)
good starting point.
6 x 5' (289,285,286,289,284,289 watts)
good starting point.
Tuesday May 10, 2016 #
Note
slept:7.5
up way too early (430) for work.
6 AM
Running 1:15:00 [3] 9.4 mi (7:59 / mi) +1303ft 7:03 / mi
shoes: Nike WH3 #2
fun miles at south valley. steady, never pushing. just trying to take it easy and be conservative right now... and through dirty 30.
12 PM
Body Work (ART) 1 [3]
ART on lower legs, mostly calves. going to stay on this to increase ankle mobility.
2 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer sesh. committing to one trainer workout per week leading up to Silver King.
10' wu
20 x 1', 1' recovery
- odd standing - hard
- even seated - HARD!
10' cd
10' wu
20 x 1', 1' recovery
- odd standing - hard
- even seated - HARD!
10' cd
Monday May 9, 2016 #
Note
slept:7.75
up early to get some work done.... that i put off yesterday. feeling good. shin seems to be a non issue but will keep an eye on it and be conservative.
maggie and I may jump into the boulder trail marathon this on sunday and jog it.
maggie and I may jump into the boulder trail marathon this on sunday and jog it.
7 AM
Strength/Core 50:00 [3]
SSD In-Season session 12
dialing the weight back starting today. 4 weeks out from Dirty 30... need to get into race mode.
Warm up:
myrtl
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #20
Instep Plus Stretch
squat warm up: 10 x #45, 10 x #95, 10 x #115
Training:
(1) 9 Rounds
3x kb single leg deadlift #35
2x Squat #135
1x Burpee (be explosive!)
Lat + Pec Stretch
(2) 6 Rounds
5x Kettelbell Floor Press #35
10 x barbell bent over row #95
3/3/3 toe touch complex
(3) 4 Rounds
5x Kneeling Plate Halfmoon (M-25#, W-15#)
10x GHD Back Extensions (face down back extensions if no GHD)
10x Kneeling Keg Lift (M-16kg, W-12kg)
15x Poor Man's Reverse Hyper
dialing the weight back starting today. 4 weeks out from Dirty 30... need to get into race mode.
Warm up:
myrtl
3 Rounds
5x Overhead Lunge Holding Plate #25
5x Box Jumps @ 20"
3x Scotty Bobs #20
Instep Plus Stretch
squat warm up: 10 x #45, 10 x #95, 10 x #115
Training:
(1) 9 Rounds
3x kb single leg deadlift #35
2x Squat #135
1x Burpee (be explosive!)
Lat + Pec Stretch
(2) 6 Rounds
5x Kettelbell Floor Press #35
10 x barbell bent over row #95
3/3/3 toe touch complex
(3) 4 Rounds
5x Kneeling Plate Halfmoon (M-25#, W-15#)
10x GHD Back Extensions (face down back extensions if no GHD)
10x Kneeling Keg Lift (M-16kg, W-12kg)
15x Poor Man's Reverse Hyper
3 PM
Cycling-Road 1:20:00 [3] 22.7 mi (17.0 mph) +971ft
mellow afternoon recovery spin. i always struggle with motivation that this time of the day. good legs but the wind made work a bit harder than i wanted to.
Sunday May 8, 2016 #
Note
slept:8.0
up early with no alarm. good sleep.
heading out to run at deer creek today. stoked.
heading out to run at deer creek today. stoked.
9 AM
Running 2:05:00 [3] 13.8 mi (9:03 / mi) +2916ft 7:33 / mi
shoes: Nike WH3 #2
so good to get out and run long again. no issues with shin or anything else. ran the feat the deer course and was very conservative. just cruised. the climbing came pretty easy but felt anything but quick but that was expected. just under two weeks our from the Fear the Dear. It's going to hurt like a bitch!!
2 PM
Hike 1:15:00 [3] 4.0 mi (18:45 / mi) +400ft 17:08 / mi
shoes: New Balance FF 1080
family hike at south valley. Fi did awesome in the pack.
Saturday May 7, 2016 #
Note
slept:8.0
good sleep. hitting the roads with maggie today... hopefully we stay dry.
shin. all good.
shin. all good.
8 AM
Cycling-Road 2:15:00 [3] 26.2 mi (11.6 mph) +3730ft
holy shit this was a bad idea. Maggie and I rolled out at 8 and the weather looked promising. we decided to head up and do the high grade, deer creek look. the climb up high grade was rad and the weather was good. it was cloudy and cool, but no rain.
once we got to the top a gnarly front moved in. on the way to city view it was complete white out with fog and we couldn't see 10 ft in front of us so cars couldn't see us either. the temp was also dropping fast. we had wind jackets and gloves but maggie only brought fingerless gloves. so i gave maggie mine and i went bare handed. the temps were not in the 30s, no visibility. it was sketchy and shitty.
i had to stop and take a break to warm up my hands. we tried to flag down a couple of cars but had no luck and we had no cell service. we decided to charge. we rode another 15 minutes and maggie was shaking so bad she couldn't ride anymore. luckily we saw somebody just pull into their driveway. i went and asked if we could use their phone and they were kind of tentative. totally weird people. we couldn't get a hold of maggies' mom. as soon as i gave the phone back to them they just went back inside... and left us freezing and didn't ask if we needed anything.
luckily maggie got service on her phone and we got a hold of her mom who was watching fi. bad news... she was 45 minutes away from us... but she was coming. maggie and i sat on the side of the road behind a parked truck to get out of the picking up wind. then it started sleeting. we just huddled together trying to stay warm. we were still out in front of the house of people's phone we tried to use and they came outside to smoke a cigarette saw us sitting there, huddled together, shaking uncontrollably and didn't say a word. just walked back inside when they were done.
45 minutes later maggies mom got there and saved us... seriously. i've never been so cold on or off the bike. if it would have been too much longer it would have gotten really bad.
not the best decision to head up high today but you live and learn!
once we got to the top a gnarly front moved in. on the way to city view it was complete white out with fog and we couldn't see 10 ft in front of us so cars couldn't see us either. the temp was also dropping fast. we had wind jackets and gloves but maggie only brought fingerless gloves. so i gave maggie mine and i went bare handed. the temps were not in the 30s, no visibility. it was sketchy and shitty.
i had to stop and take a break to warm up my hands. we tried to flag down a couple of cars but had no luck and we had no cell service. we decided to charge. we rode another 15 minutes and maggie was shaking so bad she couldn't ride anymore. luckily we saw somebody just pull into their driveway. i went and asked if we could use their phone and they were kind of tentative. totally weird people. we couldn't get a hold of maggies' mom. as soon as i gave the phone back to them they just went back inside... and left us freezing and didn't ask if we needed anything.
luckily maggie got service on her phone and we got a hold of her mom who was watching fi. bad news... she was 45 minutes away from us... but she was coming. maggie and i sat on the side of the road behind a parked truck to get out of the picking up wind. then it started sleeting. we just huddled together trying to stay warm. we were still out in front of the house of people's phone we tried to use and they came outside to smoke a cigarette saw us sitting there, huddled together, shaking uncontrollably and didn't say a word. just walked back inside when they were done.
45 minutes later maggies mom got there and saved us... seriously. i've never been so cold on or off the bike. if it would have been too much longer it would have gotten really bad.
not the best decision to head up high today but you live and learn!
3 PM
Cycling-Trainer 1:10:00 [3] 20.0 mi (17.1 mph)
after a long hot shower and coffee i came back to life. i wanted 3 hours on the bike today so i reluctantly got on the trainer while Fi napped and Maggie headed out for a massage. got it done.
10' warm up
10' of 30" spin up/30" easy
10 x 2' w/ 2' recovery
- odd - big gear (first minute seated, second standing)
-even - tempo with standing surges every 20"
10' cooldown
10' warm up
10' of 30" spin up/30" easy
10 x 2' w/ 2' recovery
- odd - big gear (first minute seated, second standing)
-even - tempo with standing surges every 20"
10' cooldown
Friday May 6, 2016 #
Note
slept:8.5
good sleep.
finalized our summer calendar with maggie's mom last night. a lot of fun ahead... hopefully. gotta stay healthy and be smart.
finalized our summer calendar with maggie's mom last night. a lot of fun ahead... hopefully. gotta stay healthy and be smart.
7 AM
Running 1:01:00 [3] 8.0 mi (7:37 / mi) +1065ft 6:46 / mi
shoes: Nike WH3 #2
such a rad morning. shorts and tshirt. 8 mile loop at south valley. progressively felt better and better throughout the run.
no shin pain at all but calves are tight as shit... don't know why.
no shin pain at all but calves are tight as shit... don't know why.
12 PM
Cycling-MTB 1:45:00 [3] 23.8 mi (13.6 mph) +2283ft
more trail time on the mtb bike. south valley loop and the through hildebrand to wads. will start getting some solid mtb time from home. a couple of good loops in my head. feeling really good on the bike and running. optimism is coming back for summer races.
Thursday May 5, 2016 #
Note
slept:8.5
good sleep. left the windows open because it was super warm last night... and then cold! slept awesome.
shin. all good. calves mega tight for some reason.
shin. all good. calves mega tight for some reason.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 35:00 [3]
knocked this one out quickly...
SSD Ultra In-Season Session 11
warm up:
4 rounds
Dumbbell Complex #20
Instep Plus Stretch
FS warmup: 10 x #45, 5 x #95
Training:
(1) 6 Rounds
3x Front Squat #100
1x Box Jump at 24 Inches
Lat + Pec Stretch
(2) 6 Rounds
5x Bench Press 2 x #35 kb
10x TRX Chin Ups
3/3/3 Toe Touch Complex
(3) 2 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
20x Face Down Back Ext
SSD Ultra In-Season Session 11
warm up:
4 rounds
Dumbbell Complex #20
Instep Plus Stretch
FS warmup: 10 x #45, 5 x #95
Training:
(1) 6 Rounds
3x Front Squat #100
1x Box Jump at 24 Inches
Lat + Pec Stretch
(2) 6 Rounds
5x Bench Press 2 x #35 kb
10x TRX Chin Ups
3/3/3 Toe Touch Complex
(3) 2 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
20x Face Down Back Ext
12 PM
Cycling-MTB 1:28:00 [3] 20.6 mi (14.0 mph) +2254ft
hot.. mid 80s! cruise out to south valley and did some hot laps of the cathy joshson/columbine trail loop. perfect loop for hard intervals. 8+' climb followed by a ripping descent. good practice descending fast singletrack with heart in throat. did 4 laps and ended up getting the KOM!!
Wednesday May 4, 2016 #
Note
slept:8.5
good sleep and feeling kind of beat up. legs were shit yesterday afternoon. probably time to start backing off the strength work a bit.
shin. still seems ready to go. going to run again today.
shin. still seems ready to go. going to run again today.
7 AM
Running 45:00 [3] 6.2 mi (7:15 / mi) +151ft 7:06 / mi
shoes: Hoka Clifton v2 (GRN)
mellow miles on the river with ruby. felt really good... way better than monday. no shin pain before, during, or after. stoked.
12 PM
Cycling-Road 1:41:00 [3] 29.2 mi (17.3 mph) +2651ft
killer day. 70s and blazing sun. love it. mellow climbing. deer creek out and back and the through south valley. nice to take it easy and sweat.
Tuesday May 3, 2016 #
Note
slept:8.5
in bed early... crashed and up just after 5. feeling great... but not stoked on catching up at work.
shin. seems good. couldn't tell last night if it was a but achey or not or just in my head. doesn't hurt or anything. plan is to run easy m-w-f-sun this week and see what's up but still think i'm outta the woods.
shin. seems good. couldn't tell last night if it was a but achey or not or just in my head. doesn't hurt or anything. plan is to run easy m-w-f-sun this week and see what's up but still think i'm outta the woods.
7 AM
Strength/Core 40:00 [3]
EMOMS!
DL warm up: 10 x #45, 10 x #95, 10 x #115
EMOM for 20'
5 x DL #135
5 x kbs #35
10 x sit ups on ball
EMOM for 10'
3 x hang power clean #95
5e x eccentric calf raises
DL warm up: 10 x #45, 10 x #95, 10 x #115
EMOM for 20'
5 x DL #135
5 x kbs #35
10 x sit ups on ball
EMOM for 10'
3 x hang power clean #95
5e x eccentric calf raises
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
back to the standard warm uo
11 AM
Cycling-Road 1:41:00 [3] 30.4 mi (18.1 mph) +2356ft
lunch ride out to deer creek and KC and back. pushed it on the all climbs and felt good. legs are little beat up from the strength work and travel but all good.
Monday May 2, 2016 #
Note
slept:8.5
in bed early... so tired. up early to head back home. killer trip and looks like we timed it perfectly to miss the snow!
shin. feels 100%. ran around a bit yesterday to see maggie on the course with Fi. didn't hurt and no aching or anything later in the day. box jumps from saturday didn't affect either. promising.
shin. feels 100%. ran around a bit yesterday to see maggie on the course with Fi. didn't hurt and no aching or anything later in the day. box jumps from saturday didn't affect either. promising.
2 PM
Running 30:00 [3] 4.1 mi (7:19 / mi) +98ft 7:09 / mi
shoes: New Balance FF 1080
easy jog on the river path after getting home. all systems go! not even the slight sensation during or after.
3 PM
Strength/Core 45:00 [3]
SSD In-Season Session 10 - right after run while Fi napped.
Warm Up:
15x Turkish Getups - 30x total (M-20#, W-10#)
Training:
squat warm up: 10 x #45, 8 x #95, 6 x #115, 4 x #135
(1) 9 Rounds
2x Back Squat #155
2x Broad Jump
Instep Plus Stretch
(2) 6 Rounds
5x Military Press #65
10x bentover row #65
Hip + Pigeon Stretch
(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
20x Russian Twist #26
10x Slasher #26
Warm Up:
15x Turkish Getups - 30x total (M-20#, W-10#)
Training:
squat warm up: 10 x #45, 8 x #95, 6 x #115, 4 x #135
(1) 9 Rounds
2x Back Squat #155
2x Broad Jump
Instep Plus Stretch
(2) 6 Rounds
5x Military Press #65
10x bentover row #65
Hip + Pigeon Stretch
(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
20x Russian Twist #26
10x Slasher #26
Sunday May 1, 2016 #
Note
slept:6.0
up at 3am for the 530am start of maggies race... so early. long, fun morning spectating. maggie ran 2:54 with 4 bathroom stops. still got 3rd overall and won some $$$ that will cover out trip. awesome.
super sore form strength work yesterday.
super sore form strength work yesterday.
11 AM
Cycling-Road 1:30:00 [3] 26.4 mi (17.6 mph) +1276ft
almost bagged this one but wanted to get over 200 miles for the week. just and easy, solo spin on the bike paths to back bay and back. soaking up the sun. tired legs and just wanted to be done and stoked on the week of riding... and can't wait to get back to running... and riding next week.