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Training Log Archive: Grandpa Jameson

In the 31 days ending Oct 31, 2016:

	activity	#	time	miles		km		+ft
	Running	29	43:25:06	327.5	(7:57)	527.06	(4:57)	37969
	Strength/Core	11	7:45:00
	StairMaster	6	1:00:00	3.0	(20:00)	4.83	(12:25)	3030
	Dry Sauna	3	45:00
	Hike	3	30:00	1.5	(20:00)	2.41	(12:25)	784
	Rowing	1	10:00	0.62	(16:06)	1.0	(10:00)
	Total	43	53:35:06	332.62		535.3		41782
averages - sleep:8.5 weight:148.5lbs

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Monday Oct 31, 2016 #

2 PM

Running 33:10 [3] 4.1 mi (8:05 / mi) +46ft 8:00 / mi
shoes: Hoka Stinson Lite

easy jog on the hood path with maggie and fi after getting home. so stoked to be home. long trip.

Sunday Oct 30, 2016 #

9 AM

Running 35:30 [3] 4.2 mi (8:27 / mi) +131ft 8:13 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

sunday shuffle with the family... felt pretty terrible. combo of the race and drinking to much with slater and weeger!

Saturday Oct 29, 2016 #

Event: Whoo's In El Morro 50k

6 AM

Running 16:36 [3] 2.0 mi (8:18 / mi) +118ft 7:52 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

race warm up

Running race 3:49:11 [5] 31.0 mi (7:24 / mi) +5177ft 6:23 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

WIEM 50k.

felt good from the gun and just cruised. some young gun, 23 year college runner kid went off the front. i couldn't have kept up if i tried. by mile 10 he had 5 minutes on me and had the same gap at mile 14. i was running in second with about 4 minutes to 3rd and 4th. at the halfway turnaround (out and back) i had brought the gap down to 3 minutes. he was hurting a bit coming back up that climb and i was feeling good.

i just kept running steady/hard but didn't push to make the catch. at about 16.5 miles i could finally see him ahead of me on the long steep climb back up to the mile 17 aid station. i ended up catching him on another steep climb at 17.5 miles and didn't let up. I got a way quickly and held on for the win.

definitely a really solid day and never went to the well but did run hard. was a lot of fun to just be patient and let the race come to me.

Friday Oct 28, 2016 #

Note
slept:10.5

mega sleep for the whole family. sooooo gooood.

8 AM

Running 35:00 [3] 4.4 mi (7:57 / mi) +108ft 7:46 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

family jog on the coast... tomorrow could be fun... starting to feel really good.

C • Rain? 1

Thursday Oct 27, 2016 #

Note
slept:9.0

big hotel sleep. Fi up around 430 and in bed with us but she crashed. big day of work. not back at hotel until just before. snuck out for a quick dinner and had latitude 33 Blood Orange IPA. solid.

should be more of a mellow on the work front. hoping to actually have some time to hangout today.

6 AM

Running 50:00 [3] 7.0 mi (7:09 / mi) +197ft 6:57 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

mellow cruise on the coast. some dude was full on trying to race me. so lame.... but typical socal.

body is feeling really good right now. not sure how saturday will go. i am going to try to win but not totally gut myself if that's possible. not a lot of competition from what i saw on the start list.

Wednesday Oct 26, 2016 #

Note
slept:7.5

in late afternoon to SD. quick dinner at PPH and mission fresh hop pale ale.. so good. then we call crashed. jam packed day of work today.

5 AM

Running 56:00 [3] 7.2 mi (7:47 / mi) +141ft 7:38 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

mellow on the coast from the hotel. didn't feel awesome. started run just after 530 and didn't have time to really wake up. sleep running before a busy day in the office.

Tuesday Oct 25, 2016 #

Note
slept:8.5

up early to run.. in the dark. Knock out work and then fly to San Diego. packed week.

6 AM

Running 1:01:00 [3] 8.5 mi (7:11 / mi) +308ft 6:56 / mi
shoes: Hoka Stinson Lite

early dark hood lap. down mineral to the river patch then back on the hood paths. felt really god this morning and run was definitely quicker than it felt. ready to run at sea level and race there for the first time since moving here.

Monday Oct 24, 2016 #

Note
slept:9.5

more great sleep. so stoked on the bolts win.

yesterday was my 20th day running in a row. longest streak in years and ever with the amount of volume. day off today. Travel to SoCall tomorrow for work. WIEM 50k on Saturday.

4 PM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +267ft 13:17 / mi

warm up

Strength/Core 35:00 [3]

myrtl

5 rounds
30" ropes
2 x lunge matrix
10 x goblet squat to one leg #35
5e x single leg DL #35
10 x kbs #35
5e x kb ground to overhead #35
10e x calf raises
5e x kb floor press #35
10 x toes to post
10 x weighted sit up #25
10 x kneeling plate half moon #25

Sunday Oct 23, 2016 #

Note
slept:9.0

stayed up watching cubs win and post game interviews. been a while since i've been excited about a world series. hope it's a good one.

8 AM

Running 1:28:30 [3] 13.0 mi (6:48 / mi) +377ft 6:38 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

cruising at waterton canyon. felt really good. negative split as usual out there but felt better every mile. closing out another solid week.

Saturday Oct 22, 2016 #

Note
slept:8.5

good sleep after a long day of work... not supposed to happen on Fridays!

I was planning on doing a strength workout (overhead press) yesterday but the day got away from me on the work front.... and it's hard to motivate on friday afternoons.

7 AM

Running 1:36:00 [3] 11.7 mi (8:12 / mi) +1831ft 7:09 / mi
shoes: Hoka Stinson ATR 3 (Blue)

mellow cruise at green mountain. didn't want to go too long or push. just putting in the miles and feeling good.

2 PM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +267ft 13:17 / mi

warm up

Strength/Core 35:00 [3]

getting done what I didn't get done yesterday...

3 x barbell complex

OH Press
8 x #65
8 x#75
6 x #85
6 x #90 (had to push press the last two)
- 30 situps between sets

5 rounds
3 x squat clean #85
3 x scotty bob #20
10e x calf raises
10 x toes to post
6 x kneeling curl to press #20
5e x kneeling slasher to halo #26

Friday Oct 21, 2016 #

Note
slept:8.5 weight:147lbs

deep sleep. slept threw some work texts and maggie getting up with Fi. Fi has a bit of cold and not sleeping awesome. hope we don't get it.

weight is back to "normal"

7 AM

Running 1:23:24 [3] 10.3 mi (8:06 / mi) +2038ft 6:49 / mi
shoes: Hoka Stinson ATR 3 (Blue)

friday morning manor house. felt a little sluggish starting out but felt better throughout.

Thursday Oct 20, 2016 #

Note
slept:7.5

tough getting up this morning... cold and dark.

6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +550ft 9:48 / mi

warm up

Strength/Core 50:00 [3]

myrtl
2 x barbell complex

DL Wu: 10 x #115, 10 x #135

DL
8 x #155
8 x #175
6 x #185
6 x #200
- 20 x situps between sets

Front Squat
8 x #95
8 x #105
6 x #115
6 x #120
- 3 x dead hang pull ups between sets

5 rounds
200m row
10 x alternating med ball slams #18
10 x box jumps 24"

2 rounds
5 x pull ups w/ 10" hanging between reps - going to try to work up to 10 reps... bear style: https://www.instagram.com/p/BLomu1hgYxRBGuX7EyrONw...

C • Pullup with hang 1

7 AM

Dry Sauna 10:00 [3]

was planning on 15' but iphone shutdown due to being too hot.

12 PM

Running 1:00:00 [3] 8.2 mi (7:19 / mi) +105ft 7:14 / mi
shoes: Hoka Stinson Lite

easy jog on the river path. felt good.

Wednesday Oct 19, 2016 #

Note
slept:8.5

good sleep. busy day.

11 AM

Running 1:31:00 [3] 10.7 mi (8:30 / mi) +2080ft 7:11 / mi
shoes: Hoka Rapa Nui Trail - 4 (B&Y)

deer creek at lunch... charged a different route and it was a good one. felt good today. too.

Tuesday Oct 18, 2016 #

Note
slept:7.5

body is feeling really good... tons of energy yesterday.

6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +500ft 10:16 / mi

warm up

Strength/Core 50:00 [3]

myrtl

Bench press wu: 15 x #45

bench press
8 x #95
8 x #105
6 x #115
6 x #120
- 15 leg raises/toes to sky between sets

squat wu: 10 x #45, 10 x #65

Squat
8 x #110
8 x #120
6 x #135
6 x #145
- 15 x bosu sit ups between sets

15-12-9-6-3-3-6-9-12-15
kbs #44
SDHP #44
Step ups 20" (each leg)

7 AM

Dry Sauna 20:00 [3]

20' was easy today

12 PM

Running 1:12:11 [3] 10.0 mi (7:13 / mi) +1184ft 6:29 / mi
shoes: Hoka Clifton v2 (RWB)

lunch cruise at south valley. felt pretty good. rolled the descents and flats... just steady on the climbs.

Monday Oct 17, 2016 #

Note
slept:10.0

boom! huge sleep after just relaxing all day yesterday with the family. body is feeling good. may or may not do an easy run today. gonna see how the work day plays out.

10 AM

Hike 10:00 [3] 0.5 mi (20:00 / mi) +250ft 13:34 / mi

warm up on treadmill

Strength/Core 35:00 [3]

myrtl
3 x barbell complex

Hang Power Clean
10 x #65
8 x #75
8 x #85
6 x #95
6 x #105
- 10 x toes to post between sets

3 rounds
10 x barbell bent over row #95
12e x calf raises
12e x dumbbell curls #20
10 x weighted sit ups #25
10 x kneeling plate half moon #25

4 PM

Running 33:54 [3] 4.3 mi (7:53 / mi) +223ft 7:31 / mi
shoes: Hoka Stinson Lite

Easy jog on the hood path. Felt good.

Sunday Oct 16, 2016 #

Note
slept:9.25

maggie and fi hom.e good sleep. up early to run before maggie heads out for a long one.

7 AM

Running 1:31:00 [3] 12.4 mi (7:20 / mi) +174ft 7:15 / mi
shoes: Hoka Stinson Lite

easy cruise on the river. tired for sure... 13th day running in a row... but felt pretty good. nice, cool temps.

84 miles on the week. biggest week of the year.

Saturday Oct 15, 2016 #

Note
slept:8.0

up early (530) for work. upgraded all our VPNs. all good. long run in a bit.

8 AM

Running 3:55:00 [3] 26.5 mi (8:52 / mi) +4252ft 7:42 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

long run out at green mountain, dakota ridge, and the red rocks trail. felt pretty good the whole time until the last ~20' and then I just wanted to be done and my legs were fine. I didn't run hard all day or push at any pointing. just joggit.

the red rocks/matthew winters is an area I'd like to explore more.

Friday Oct 14, 2016 #

Note
slept:7.5 weight:150lbs

good times and a bolts win last night. early run and then meetings most of the day.

jumped on the scale this morning for the first time since the week before RRR. Not as high as I thought it would be with all beer i've been drinking and with all the cookies maggie has been making. some of that probably muscle too since I've been back to lifting heaving. If I race north face I'd like to be back to ~145.... and that's my dilemma... i just want to run, drink beer, and watch football right now.

7 AM

Running 1:25:45 [3] 10.3 mi (8:20 / mi) +2038ft 7:01 / mi
shoes: Hoka Clifton v2 (RWB)

Friday morning manor... warm early. mellow effort of the climb. just grinding. decent legs.

Thursday Oct 13, 2016 #

Note
slept:8.0

ok sleep... tossing and turning for some reason.

6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +500ft 10:16 / mi

warm up

Strength/Core 50:00 [3]

myrtl
3 x barbell complex

DL
5 x #95
5 x #135
5 x #155
5 x #185
5 x #200
- 20 sit ups between sets

Front Squat
5 x #85
5 x #95
5 x #105
5 x #115
5 x #120
- 20 sit ups between sets

5 rounds
200m row
10 x alternating med ball slams #18
5e x step with med ball crossover #16
farmers carry 2 x #40 db

12 PM

Running 1:00:00 [3] 8.1 mi (7:24 / mi) +108ft 7:19 / mi
shoes: Hoka Stinson Lite

mellow lunch jog on the river path. felt pretty good.... 35 degrees warm than when i ran yesterday!

Wednesday Oct 12, 2016 #

Note
slept:9.5

could have kept sleeping...

10 AM

Running 1:35:00 [3] 12.3 mi (7:43 / mi) +1565ft 6:54 / mi
shoes: Hoka Challenger v2 (Blu/Grn)

cold and misty.. 39 when i started and finished. awesome. Mellow medium long run through the lower KC trails and South Valley. Never pushing. cruise control. felt good throughout and had a lot left in the tank when done.

Tuesday Oct 11, 2016 #

Note
slept:8.25

deep sleep. crazy dreams. easy wake up at 5am.

6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +510ft 10:10 / mi

warm up

Strength/Core 50:00 [3]

myrtl
3 x barbell comples #45

Squat
5 x #65
5 x #95
5 x #115
5 x #135
5 x #145
- 10 x bosu sit ups between sets

bench press
5 x #85
5 x #95
5 x #105
5 x #115
5 x #120
- 10 leg raises/toes to sky between sets

5 rounds
10 x goblet squat to one leg hold #44
5e x kb single leg DL #44
10 x kbs #44
5e x front step ups 20"
5e x lateral step ups 20"
10 x box jumps 24"

7 AM

Dry Sauna 15:00 [3]

so good.

12 PM

Running 1:29:00 [3] 9.9 mi (8:59 / mi) +1781ft 7:41 / mi
shoes: Hoka Clifton v2 (RWB)

deer creek jogging with luke. took it easy. just chatting the whole time. stoked with how good my legs are feeling with all the miles and lifting.

Monday Oct 10, 2016 #

Note
slept:9.5

such good sleep.

hit 71.6 miles last week on 6 days of running. shooting for 80 this week.

3 PM

Running 35:40 [3] 4.5 mi (7:56 / mi) +217ft 7:35 / mi
shoes: Hoka Stinson Lite

easy shuffle on the hood paths. felt good.

4 PM

Strength/Core 35:00 [3]

3x
barbell complex
2 x lunge matrix

OH Press
5 x #45
5 x #55
5 x #65
5 x #75
5 x #85
- 10 x toes to post between sets

Power Clean
5 x #65
5 x #75
5 x #85
5 x #95
5 x #100
- 5e x kneeling slasher to halo #26

3 rounds
10 x barbell bent over row #85
10e x calf raises
10e x dumbbell curls #20
10 x weighted sit ups #25

Sunday Oct 9, 2016 #

Note
slept:8.75

good sleep after a fun, mellow night out with Maggie. Fi stayed the night with Maggie's mom. outside at breckenridge. beers and dinner from the food truck.

8 AM

Running 2:31:00 [3] 16.7 mi (9:03 / mi) +2631ft 7:52 / mi
shoes: Hoka Clifton v2 (RWB)

Centennial cone with Maggie. solid day. just cruising. kind of tired but expected that. stoked on a solid week of running - 70 miles.

Saturday Oct 8, 2016 #

Note
slept:9.5

BIG sleep. felt good to not wake up in the dark. running midday today after maggie.

11 AM

Running 2:29:00 [3] 16.6 mi (8:59 / mi) +2818ft 7:44 / mi
shoes: Hoka Challenger v2 (Grey)

medium long run at deer creek. didn't have much for legs today which I kind of expected so i just jogged. never got my HR up. pretty warm out there... c'mon fall!

Friday Oct 7, 2016 #

Note
slept:8.0

good sleep. up early for the gym again. I think this will be routine this fall winter with dark, cold mornings. 35 right now.

6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +500ft 10:16 / mi

warm up

Strength/Core 50:00 [3]

myrtl

3 rounds
10 x DL #45
10 x push ups
3 x dead hang pull ups

DL
5 x #95
5 x #115
5 x #135
5 x #155
5 x #175
5 x #195
- 20 sit ups between sets

Front Squat
5 x #65
5 x #75
5 x #85
5 x #95
5 x #105
5 x #115
- 5 x box jumps 24"

21-15-9-15-21
kbs #35
step ups (each leg) 20"

12 PM

Running 1:20:00 [3] 10.0 mi (8:00 / mi) +1978ft 6:44 / mi
shoes: Hoka Challenger v2 (Grey)

lunch run at KC. Up the manor house climb to 5 miles and flipped. Just steady on the climb and somehow ended up with my 3rd best time up the climb ever... and fastest this year... and not pushing. trying to run more miles and lay off the gas a bit.

C • IC50 4

Thursday Oct 6, 2016 #

Note
slept:8.5

good sleep... and woke up to rain! finally. only supposed to be in the 50s today.

11 AM

Running 1:00:00 [3] 8.2 mi (7:19 / mi) +93ft 7:14 / mi
shoes: Hoka Clayton (Red)

easy jog on the river path. perfect temps. feeling pretty good and just stoked to run.

Wednesday Oct 5, 2016 #

Note
slept:8.0

up early to hit the gym... switching things up since it's so dark in the mornings right now

6 AM

StairMaster 10:00 [3] 0.5 mi (20:00 / mi) +470ft 10:35 / mi

warm up on the stair machine

Strength/Core 45:00 [3]

3 x barbell complex #45 + sumo walk w/ band

decided to use the wendler program for lifts. I like the pattern and volume better.

Squat:
5 x #65
5 x #75
5 x #95
5 x #115
5 x #125
5 x #140

Bench Press - being super conservative since it's been years since I've benched
5 x #45
5 x #65
5 x #85
5 x #95
5 x #105
5 x #115

5 rounds
200m row
10 x alternating med ball slams #18
10 x box jumps 24"

4 rounds
5 x toes to bar
5 x hanging knee raise
5e x weight side bend #44

Rowing 10:00 [3] 1.0 km (10:00 / km)

rowing during workout

12 PM

Running 1:24:49 [3] 10.0 mi (8:29 / mi) +1891ft 7:12 / mi
shoes: Hoka Clifton v2 (RWB)

lunch cruise at deer creek. felt pretty good even with morning strength session.

Tuesday Oct 4, 2016 #

Note
slept:7.0

up a bit later and up early to knock out work.... busy days.

12 PM

Running 1:13:26 [3] 10.1 mi (7:16 / mi) +390ft 7:01 / mi
shoes: Hoka Stinson Lite

mellow lunch run. down the hood paths to the river path and back. super windy but felt pretty good.

4 PM

Strength/Core 30:00 [3]

drained from working all day and bagged going to the gym

myrtl

5 rounds
30" ropes
10 x rope slams
10 x kbs #35
10 x toes to post
30/30 side bridge
10 x weighted sit ups
6 x kneeling curl to press #20
10 x russian twist

Monday Oct 3, 2016 #

Note
slept:8.5 (rest day)

good sleep and not really that sore. that's the benefit of never feeling good and not being able to really push in a race.

decided to take the day off. couldn't get motivated to go for a spin and buried in work.

Sunday Oct 2, 2016 #

Event: Blue Sky Trail Marathon

Note
slept:6.5

so early.... heading to fort collins to race.

7 AM

Running (RACE!) 3:34:00 [3] 26.7 mi (8:01 / mi) +3871ft 7:03 / mi
shoes: Hoka Challenger v2 (Grey)

ok day at the blue sky trail marathon in Fort Collins. I knew I would be tired heading in with the lifting I did during the week but was going to charge any way.

The first, northern loop, was really fun and the temps were still cool. I was hanging in 2nd place and not working too hard. the leader stopped to go to the bathroom and I took the lead but just chilled. i did not want to lead the race. then we go to the fireroad descent into the start/finish/9.2 mile aid station and I pushed it. I figured if i had pretty shitty legs i might as well take advantage of the descents.

After the aid I just cruised and 2nd place was always just behind me. right before the mile 13 aid I stopped to go to the bathroom and got passed.
... and that's the position I would stay in the rest of the race. Didn't feel awesome last 13 miles but ran every step.... barely holding to second.

got it done... but it wasn't a great day. never felt good but I guess that's to be expected when training through a race. not sure what's next.

Saturday Oct 1, 2016 #

Note
slept:8.5

good sleep... and more crazy dreams.

7 AM

Running 1:00:00 [3] 8.6 mi (6:59 / mi) +98ft 6:54 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

shakeout on the platte river path. i didn't plan on totally resting for tomorrow's race and am looking at it more like a training race for some stuff down the road and to see some new trails. felt really good this morning. never pushing.

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