Training Log Archive: Grandpa Jameson

good sleep after dinner and plenty of wine at the mayer's. good times. the roads are dry and clouds are on the way out. going to try get on it and knock out some mega miles before superbowl.

TOUGH ONE!

ride started great. i met denner (training for IMSG and did RAAM last year... just a beast on the bike) at 8 @ nytro. we were going to do a similar route the I have been doing the past few sundays. the weather was good at the start mostly sunny but with some gnarly looking clouds all around.

we rode through elfin and then into escondido and we got rained on until we this the wohlford climb. solid effort up. and then more rain and wind when we hit woods cyn. left the store and it was getting cold and windy.

hit lilac and this where i got interesting. i told denner we were going to take lilac to to 395. he didn't know the route. he wanted to hammer and i wanted to keep it mellow so he went a head and when we hit our turn for west lilac i didn't know if he knew to take the turn so i kept going on lilac thinking he probably did the same. shitshow!

i had never been that far out on lilac and soon saw a sign that said 300 ft until paved road ends. ended up riding dirt roads through pala indian reservation. SKETCHY. Got chased and almost caught by 2 crazy ass dogs. finally made it to the 76! got a hold of denner and he DID make the right turn so we just went out own ways home. i rode the 76 into a head wind all the way to o'side and then the coast home.

http://connect.garmin.com/activity/24212052

gnarly day! glad i got through it. now it's time for some superbowl party action. i definitely earning the beer and bbq i am about to throwdown.

end to the biggest week i have ever put in on the bike.

C • YES!!! 1

Event: Boulevard Road Race
 

solid sleep. feeling very rested. it's raining right now and not sure what i am going to go. probably hit a trainer session at some point since i skipped of my strength interval session this week. we'll see.

don't know how i made this happen but i did... and very happy about it.

headed out on the cx bike around 8 and it was drizzling a bit. hit the rail trail to cardiff straight into a 20 mph headwind. i felt like crap. DOMS from thursday nights strength class, sore from deep tissue massage yesterday, and just not feeling it. going 10 mph into the wind was killing. i decided to just head to B&L and then head home.

got to the shop after battling the wind on the coast and had a cup of coffee hanging out with gordon and murph. then the sun came out and i saw a bunch old people riding in their rain gear and decided to not be a whimp.

i decided to head to torrey pines and do hill repeats until the next band of rain came in. the goal would be 3 inside and 3 outside. ended up with 4 inside and 3 outside.

i alternated in and out.

round 1:
inside: 6:08 (seated)
outside: 9:51 (seated)

round 2:
inside: 5:38 (standing)
outside: 9:58 (seated)

- started raining and the wind was getting stronger about halfway through outside climb. climbing into a head wind and driving rain is not fun.

round 3 (in the rain):
inside: 5:59 (standing)
outside: 10:34 (seated) - pouring!

bonus climb - inside+ all the way to the golf course
inside+: 10:15 (seated/standing)

met up with dan on the last climb. we hit the top and then flipped it and headed for home. strong tail wind and heavy rain the whole way home (42+ min). i have never ridden in rain that hard. i was getting cold and ready to be home. by the time i got home the streets were flooding.. it was rad. i was soaked and freezing. i can't believe i got in 3 hours on a day like today. almost decided to get on the trainer this morning... glad i didnt!

got home took a blazing hot shower, made a pot of coffee, and made a killer breakfast.... and now the suns out! more riding?

ride #2!

came home from first ride and ate my face off, hit the grocery store, and came home and it still wasn't raining. checked the radar and I had another window. if beth wasn't training so much this wouldn't have happened. she was on her way home from a swim and 3+ hour team trainer sesh and still had to run 1:10 so i hit it.

headed out on the mtb straight to double peak. ride was 180 from first ride. i felt rad from the start. legs were loose and i was ready to go. on the road for first 30 min before getting dirt path up dbl peak. solid climb and then hit the out and back on double peak trail. fun. then headed for home.

nailed it coming back home because we were heading the the Mayer's for dinner. got home just in time.

glad i knocked this out. getting it done!

up way too late... eating. love me some coconut ice cream. slept until 645. woke up feeling pretty good EZ spin before heading into office. massage this afternoon. stoked.

EZ recovery spin. ideally, after riding late last night, i would have liked to sleep more and knock this in the afternoon but it's supposed to rain and i have a massage at 4.

no rain in the morning so I rushed out the door and rode down to UCSD and back. didn't realized until an hour in that i didn't have my ipod. weird but didn't really miss it today. super mellow keeping the HR low and cadence high.
- first ride in SWORKS road shoes. so light and stiff.

my legs still felt good. no soreness... but it's creeping in now. pretty tired.

I think the week is catching up with me. need to really rest/recover today and just take tomorrow as it comes. suppose to rain all day and I am not going to force anything.

home and on the couch after and epic massage and adjustment. i'm beat. the training from the past week hit me today. i already have about 18 hours this week and some double days. i can tell because i can't get full...eating non stop since last night. right before massage i was eating an apple with almond butter... and then finished the jar (a lot) just with the spoon... and was still starving!

i am in full on recovery mode right now. gonna grill killer tuna for dinner, have some wine, relax with beth, and try to crash by 830-9.

it's supposed to rain all day tomorrow and if it does i am going to embrace it and just nail it on sunday.

over and out.

up early. beth had the alarm set for 5am to get on the trainer.. doing work!

big day of training ahead. taking advantage of light work sched. between major projects. march is shaping up to be a busy shit show.

legs are feeling good. not heading out until the sun comes up. no lights today.

getting it done. nothing special about this ride... just doing the work. another strength/interval session.

workout:
2x3 min (each leg) ILT's (climbing) + 20 min big gear climb (build from low 3 to high 4 HR over the duration of interval) + 2x3 min ILT's (flat) + 10 min high cadence spin

1. 2x3 min ILT (climbing)

2. Big Gear interval (San Elijo/DBL Peak):
23:31, 3.62mi, 1207ft of climbing
avg cadence: 54 rpm
avg HR: 152 bpm
max HR: 172 bpm

- solid climb. felt good all the way through and didn't hit any lights. looking forward to start "attacking" this climb in the coming weeks.

3. 2x3 min ILT (flat) - grinding it out.

4. high cadence spin int:
8:46, 3.31 miles
avg cadence: 111 rpm
avg HR: 137 bpm
max HR: 147

finished up the last interval and then doubled back down la costa, el camino, enc blvd, home. stoked to get this one done. kind of just going through the motions on the his but still nailed all the intervals.

Fueling up all day today! RU at 445 and gordon's night MTB ride at 730. good times!

solid crew tonight. a lot of leg stuff and then we killed the core! not as intense as some of the workouts but still worked me and woke me up. i was kind of tired heading in. felt great when i left.

killer night ride out at hodges with gordon and crew. this ride had NOTHING to with training and was just all about having fun riding bikes with friends. 9 guys riding. the trails were in perfect condition and we rode a lot of single track and some stuff i have never ridden before. rad.
http://connect.garmin.com/activity/23965500

ended the ride with a Caldera IPA in the parking lot.

i can't wait to get back out there and ride more at night. with all the new stuff that i rode tonight i can put together a pretty race 2-3 hour ride. would be killer.

i was pretty shocked with how i felt on the bike. legs were loose and strong. not really feeling any fatigue or soreness... yet. i am sure that will creep in tomorrow.

only downside is i didn't get home until 1030 and i am still kind of wired now at almost 11. tomorrow is going to be rough.

SLEEP. i needed that. in bed asleep by 9pm. up at 615. WFH today and then heading in tonight for an upgrade. definitely feeling better than i was last night. heading out on the road in a bit. mid week long ride!

busy day...

great ride this morning. my work schedule is working perfectly with my training schedule right now... love it. being able to get in a mid week long ride is sick!

headed out just after 7 and felt awesome. 9+ hours of sleep really makes a difference and so does not having to rush out the door in the dark/cold.

mapped out this route yesterday thinking it would be about 4 hours and it was. great route and all close to home so if i needed to cut it short or tack on there are options.

home-el camino-la coasta-swami's t/th loop-pmar airport-discovery-crave-twin oaks-elfin-del dios-coast-home
http://connect.garmin.com/activity/23885079

just a really solid ride where everything is clicking and I KNOW the training i am doing is working. felt great right away and that feeling never faded.

C • killing this ride! fast wit... 1

got a call from my boss this afternoon telling me the upgrade was cancelled for tonight! stoked.

had a killer lunch with chris (specialized) & dave (fluid). good times and conversation. they definitely have my back in 2010 and beyond. stoked!

hit bevmo after and they had the just released New Belgium Ranger IPA. stoked.

got home about 4:45 and had TONS of energy so i decided to head out on the cx bike for sunset spin on the rail trail. i can't believe how good my legs felt... they NEVER feel that good in the afternoon. i have no idea where the late energy boost came from but glad i took advantage.

just cracked the Ranger IPA! damn good. grilling up and salmon and veggies. end to a GREAT DAY!

solid sleep and up without alarm at 5 on the dot. can't wait to get out on the mtb this morning.

Finally! after almost 2 weeks of riding on the road & cx bike because of the rain if finally got back on the mtb. i love it.

on the plan for today was another strength/interval workout with more ILT's, 10 + min BG climb, and a high cadence interval on road. I talked with cody and told him i wanted to ride the trails b/c there is a chance of rain on weds. so we changed things up. i still got in the big gear climb and just spun when i was on the roads.

on it super early. riding by 5:40. DARK. i kind of messed up my route. i thought i was going to get in about 2.5 hours but ended up with just over 3... and tons of climbing. tough route, never really a break. solid climbs throughout.
http://connect.garmin.com/activity/23791955

70/30 - dirt/road

Big Gear Climb (double peak on dirt path)
24:44, 3.11 miles, 1113 ft of climbing
avg HR: 154
max HR: 168

From Riding/Training Photos

i increased the effort throughout the climb from Z3 to upper Z4. just what the doctor prescribed.

fellt good after the climb and bagged some more miles and climbing. pretty beat by end of ride. all i had on the ride was one bottle of h2o and 1/2 a purefit bar... again wasn't planning on riding this long but definitely stoked about the ride.

i hope it doesn't rain tomorrow.

C • 1 bottle! 2

home from work and beat. super tired right now. had thoughts of doing some core or hitting the foam roller but i think it's all about the couch tonight and getting to bed early. beth's cooking up an epic dinner. i don't know if it's the weekend catching up with me, not eating enough (which shouldn't be the case... been EATING MY FACE OFF), or what.

rest/recovery/relaxation mode starts now!

solid sleep. needed it. feeling good after all the miles over the weekend. neck and upperback are still kind of tight. EZ spin this morning, work, then RU.

Mellow miles. I decided to not ride with TJ and head solo to keep it EZ. after riding "hard" all weekend and keeping up with everyone i thought the best idea would be to just put on my ipod, and cruise super mellow.

headed up to o'side harbor and then back down to cardiff before heading home. avoided all hills. great recovery ride. my legs feel good, no soreness, just general fatigue from the weekend.

almost blew off the class tonight. upperback and neck got pretty tight sitting at my desk today. got to the gym and stretched it out and felt much better. need to schedule massage and adjustment.

another good session with the crew. worked with beth... she's an animal! these classes don't get any easier. gnarly full body circuit and then core.

word.