Training Log Archive: Grandpa JamesonIn the 7 days ending May 23, 2010:
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Sunday May 23, 2010 #
Note
slept:8.0
1030-630. good day yesterday all around. windy and cloudy here today. gonna and may be hit the trails... hide from the wind!
8 AM
Running (Endurance) 1:00:25 [3] 8.21 mi (7:22 / mi) +1159ft 6:29 / mi
shoes: Nike Vomero 5
29 in 28.... and another rad run!
no rush getting out the door. had some food/coffee and then hit it. i ran the same route that i did last sunday. the plans was 8 miles/60 minutes. last sunday i knocked out this hilly route in 1:04 (7.9 miles).
totally different story today. all miles splits were considerably faster and the legs felt great. finished the loop with time to spare so ran longer to get to and hour. could have run forever!
no running tomorrow. recovery day.
no rush getting out the door. had some food/coffee and then hit it. i ran the same route that i did last sunday. the plans was 8 miles/60 minutes. last sunday i knocked out this hilly route in 1:04 (7.9 miles).
totally different story today. all miles splits were considerably faster and the legs felt great. finished the loop with time to spare so ran longer to get to and hour. could have run forever!
no running tomorrow. recovery day.
11 AM
Cycling-MTB (Recovery) 1:45:00 [2] 18.58 mi (10.6 mph) +1066ft
got home from the run ate some more and cleaned up around house. i decided to not ride with beth and katya for 4 hours on the road... not feeling, didn't want to force anything... and the wind was howling.
so i headed out to hodges solo. great day out there and as mellow as could be. pure recovery spin and having fun. not one single hard effort. stoked to spin the legs and end the week of training.... a perfect week in my book! my body feels better than it has in a while.... refreshed.
so i headed out to hodges solo. great day out there and as mellow as could be. pure recovery spin and having fun. not one single hard effort. stoked to spin the legs and end the week of training.... a perfect week in my book! my body feels better than it has in a while.... refreshed.
Saturday May 22, 2010 #
Note
weight:135lbs
10-545. got up when beth was leaving for club race and woke in the middle of the night for a bit. looking forward to hitting the trails this morning. more mellow miles!
9 AM
Cycling-MTB (FUN!) 3:09:34 [3] 21.16 mi (6.7 mph) +3560ft
ahr:131 max:166
sick ride!
i am loving the mtb right now... and can't believe this is the only second time i have ridded SJT. so much FUN. definitely going to get up there a lot more.
good times riding with ryan and allison. felt good all day and just keeping mellow. took a bunch of photos on the way down and then crashed in the last 2 minutes of the ride... lame. scraped up my forearm and butt. lame. i love crashing!
i am loving the mtb right now... and can't believe this is the only second time i have ridded SJT. so much FUN. definitely going to get up there a lot more.
good times riding with ryan and allison. felt good all day and just keeping mellow. took a bunch of photos on the way down and then crashed in the last 2 minutes of the ride... lame. scraped up my forearm and butt. lame. i love crashing!
4 PM
Running (Endurance) 42:43 [3] 6.21 mi (6:53 / mi) +571ft 6:20 / mi
shoes: Nike Vomero 5
COME SEE ME!
28 in 27
i wasn't sure how this run was going to go. drove home after riding, ate a lot, and hung out with beth until she headed to yoga. the ride this morning was mellow but motivation to run was just OK. after 10 steps i knew it was on. i felt INCREDIBLE and was cruising.
i ran from home and down to cardiff on the rail trail and back. all miles sub 7min/mile pace with very little effort. game on.
1 - 6:57
2 - 6:53
3 - 6:44
4 - 6:56
5 - 6:45
6 - 6:50 (even with the little bitch hill coming home!)
it was windy and running on rolling trails/sand and road... and the sun was blazing. just a great run and maybe the best i have felt since i started back.
28 in 27
i wasn't sure how this run was going to go. drove home after riding, ate a lot, and hung out with beth until she headed to yoga. the ride this morning was mellow but motivation to run was just OK. after 10 steps i knew it was on. i felt INCREDIBLE and was cruising.
i ran from home and down to cardiff on the rail trail and back. all miles sub 7min/mile pace with very little effort. game on.
1 - 6:57
2 - 6:53
3 - 6:44
4 - 6:56
5 - 6:45
6 - 6:50 (even with the little bitch hill coming home!)
it was windy and running on rolling trails/sand and road... and the sun was blazing. just a great run and maybe the best i have felt since i started back.
5 PM
Strength/Core (home sesh) 10:00 [3]
so stoked after run... motivation was high so i knocked out a quick core session and hit the foam roller.
beer thirty!
beer thirty!
Friday May 21, 2010 #
Note
slept:7.0
10-5. getting on it mega early today.... and keeping it all MELLOW!
6 AM
Cycling-Road (Endurance/Recovery) 2:02:43 [3] 32.07 mi (15.7 mph) +741ft
ahr:124 max:149
on it mega early with beth. rolling at 545am. early work meetings so had to be.
we just headed north along the coast and she turned off to head to work in carlsbad and i rode all the way to o'side harbor and back. just spinning. legs felt good. i don't know if the it's the running or riding less but legs felt ready to HAMMER!
really liking the schedule i have set up for the next month or so leading to the 50k. good "basic" week.
we just headed north along the coast and she turned off to head to work in carlsbad and i rode all the way to o'side harbor and back. just spinning. legs felt good. i don't know if the it's the running or riding less but legs felt ready to HAMMER!
really liking the schedule i have set up for the next month or so leading to the 50k. good "basic" week.
12 PM
Running (Endurance/Recovery) 30:02 [3] 4.22 mi (7:07 / mi) +432ft 6:29 / mi
shoes: Nike Lunar Elite +
27 in 26 (still got one in the bank!)
lunch run after a very productive morning at work. feeling good. body really loose from ez morning ride and massage. keeping it rolling. end of my EZ day.
bank it!
lunch run after a very productive morning at work. feeling good. body really loose from ez morning ride and massage. keeping it rolling. end of my EZ day.
bank it!
Thursday May 20, 2010 #
Note
slept:8.5
915-545. good sleep. running 18 miles makes you tired... and hungry. ate my face off last night.
6 AM
Running (Endurance) 1:18:12 [3] 10.01 mi (7:49 / mi) +1061ft 7:06 / mi
shoes: Nike Vomero 5
backing it up! the 50k plan that I am basing my plan off has back to back "hard/long" days. big day (yesterda) and then backing it up the next day with a 10 miler (today).
surprisingly i felt pretty good from the start. no niggles or any soreness from the 18+ miles yesterday. not fast by any means but super hilly run through encinitas ranch. just more time on the feet.
massage later today. stoked. i need (deserve) it!
surprisingly i felt pretty good from the start. no niggles or any soreness from the 18+ miles yesterday. not fast by any means but super hilly run through encinitas ranch. just more time on the feet.
massage later today. stoked. i need (deserve) it!
12 PM
Strength/Core (work gym) 30:00 [3]
quick session before lunch and staff meeting.... very efficient workout.
2 rounds of:
20 push ups
100 crunches on ball w/ 10lb med ball
1 min plank w/ feet on med ball
2 x triset:
20 (ea side) dumbbell row balancing on ball
20 dumbbell press
30 crunches on ball
2 x quadset:
20 overhead tri ext
20 dumbbell curl
20 lat shoulder raises
30 crunches on ball
2 x triset:
20 weighted back ext
20 (ea side) weighted side bends
30 crunches on ball.
2 rounds of:
20 push ups
100 crunches on ball w/ 10lb med ball
1 min plank w/ feet on med ball
2 x triset:
20 (ea side) dumbbell row balancing on ball
20 dumbbell press
30 crunches on ball
2 x quadset:
20 overhead tri ext
20 dumbbell curl
20 lat shoulder raises
30 crunches on ball
2 x triset:
20 weighted back ext
20 (ea side) weighted side bends
30 crunches on ball.
5 PM
Note
massage and adjustment. definitely needed it with the running volume and the crashes over the past few weeks. i have appt's in the banks because i haven't been going too regularly. i think i am going to schedule a weekly thursday massage from there until 50k. thursday will the 3rd day in a row of some serious running and the day before a rest/ez day.
Wednesday May 19, 2010 #
Note
slept:8.0 weight:133.2lbs
930-530. stoked with my consistency on getting in bet at 930. makes a difference. ready for BIG (run) Wednesday.
6 AM
Running (Endurance-Long) 1:52:29 [3] 14.62 mi (7:42 / mi) +1503ft 7:01 / mi
shoes: Nike Vomero 5
out the door with a plan on getting in 1:50. 10 mins longer than last week.
felt good rolling out the door all the tightness in knee is pretty much gone. stoked.
same route as last week and almost made it all the way through the lagoon.
home-cardiff rail trail-coast-SE lagoon and back.
felt good the whole way out and most of the way back. the gel i brought fell out of my pocket and some point so no cals on the run. the last 5 miles were pretty tough. once i got back on the coast i was running into a gnarly headwind and into a storm. rough ending but made it through.
not a fast course at all, varying terrain, sand, and rollers. i want to see what i can do on fast course in a couple of weeks but right it's just about time on the feet.
i am not done!
felt good rolling out the door all the tightness in knee is pretty much gone. stoked.
same route as last week and almost made it all the way through the lagoon.
home-cardiff rail trail-coast-SE lagoon and back.
felt good the whole way out and most of the way back. the gel i brought fell out of my pocket and some point so no cals on the run. the last 5 miles were pretty tough. once i got back on the coast i was running into a gnarly headwind and into a storm. rough ending but made it through.
not a fast course at all, varying terrain, sand, and rollers. i want to see what i can do on fast course in a couple of weeks but right it's just about time on the feet.
i am not done!
12 PM
Running (Endurance) 30:02 [3] 4.06 mi (7:24 / mi) +295ft 6:55 / mi
shoes: Nike Lunar Elite +
Lunch run. felt awesome. splitting up my long runs right now is the right call. i felt better as the run progressed and WAY more quality than slogging away and addition 4 miles at the end of the morning run.
time to feed the machine!
18+ miles on day!
time to feed the machine!
18+ miles on day!
1 PM
Strength/Core (work gym) 10:00 [2]
right after run in work gym.
2 rounds of
100 crunches on ball
30 superman's on ball
+foam roller.
2 rounds of
100 crunches on ball
30 superman's on ball
+foam roller.
Tuesday May 18, 2010 #
Note
slept:7.5
930-520. up with the alarm and ready to go.
6 AM
Cycling-Road (Endurance) 2:17:36 [3] 37.55 mi (16.4 mph) +2470ft
ahr:130 max:162
great energy this morning on the road before 6. headed out and rode the swamis/elfin loop. killer morning. cloudy, drizzle, some light rain... all good. legs felt good again today.
kept it mellow most of the time but with some out of the saddle attacks on the rollers through RSF.
kept it mellow most of the time but with some out of the saddle attacks on the rollers through RSF.
12 PM
Running (Endurance) 41:28 [3] 6.02 mi (6:53 / mi) +473ft 6:25 / mi
shoes: Nike Vomero 5
23 in 23
the shift is happening... this may have been the best run so far. out and back on the the "work trail". just an EZ run but the miles were flying by.
1 - 7:11
2 - 6:54
3 - 6:53
4 - 6:47
5 - 6:47
6 - 6:44
PE was the same as it was at 7:30/mile pace a month ago. stoked!
the shift is happening... this may have been the best run so far. out and back on the the "work trail". just an EZ run but the miles were flying by.
1 - 7:11
2 - 6:54
3 - 6:53
4 - 6:47
5 - 6:47
6 - 6:44
PE was the same as it was at 7:30/mile pace a month ago. stoked!
Monday May 17, 2010 #
Note
slept:8.0
930-6.
work fest yesterday. gnarly, stressful day. stoked i got out for a run before and was fried after. fun bbq with friends again last night... perfect recovery. summer is here... loving it. good weekend.
work fest yesterday. gnarly, stressful day. stoked i got out for a run before and was fried after. fun bbq with friends again last night... perfect recovery. summer is here... loving it. good weekend.
6 AM
Cycling-MTB (Endurance) 2:09:27 [3] 21.17 mi (9.8 mph) +2657ft
ahr:130 max:162
awesome ride. didn't rush out the door but still on it around 630 and just cruised to local trails for some fun. no agenda. just ride.
did my normal loop and felt really good. i am kind of blow away at how my body is absorbing the running. i ended up running 54 miles last week... not purpose. it just happened.... and my legs felt fantastic today.
great way to start the week!
did my normal loop and felt really good. i am kind of blow away at how my body is absorbing the running. i ended up running 54 miles last week... not purpose. it just happened.... and my legs felt fantastic today.
great way to start the week!
12 PM
Strength/Core (work gym) 45:00 [3]
very solid session. decided to knock this out at lunch and skip RU so i could go home chill and get a bunch of stuff done.
2 rounds:
150 various crunches on ball
30 back ext
20 push ups with leg lifts
5 min plank changing position every 30 seconds.
3 rounds (standing on ball side of bosu):
15 overhead tri ext
30 dumbbell curls (15ea arm)
15 lat shoulder raises
30 weight side bends (15 ea side)
3x15 lat pull down
+myrtl
+foam roller
booyah!
2 rounds:
150 various crunches on ball
30 back ext
20 push ups with leg lifts
5 min plank changing position every 30 seconds.
3 rounds (standing on ball side of bosu):
15 overhead tri ext
30 dumbbell curls (15ea arm)
15 lat shoulder raises
30 weight side bends (15 ea side)
3x15 lat pull down
+myrtl
+foam roller
booyah!