Training Log Archive: Grandpa JamesonIn the 7 days ending May 30, 2010:
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Sunday May 30, 2010 #
Note
slept:6.5 weight:135lbs
1030-5. fun night. friend andy's b-day. was going to no drink but got talked into a couple of jack and cokes. good sleep after. today is all about FUN!
7 AM
Running warm up/down (warm up) 20:33 [2] 2.42 mi (8:29 / mi) +219ft 7:49 / mi
shoes: Brooks Cascadia (red)
warm up
8 AM
Running race (race) 1:06:17 [5] 9.0 mi (7:22 / mi) +2167ft 6:00 / mi
shoes: Brooks Cascadia (red)
race. i won.
toed the line with plans on taking it mellow and feeling it out over the frist couple of miles. i was running next to leslie patterson and after about after the first quarter mile were somewhere in the top 10. and they i told her "F" it... lets see what happens....
there i was 2 guys off the front a bit, one i knew was a poser and would crack, and the other was the guy i thought would win the race. saw him warming, former college XC runnner, and looked like anton. i worked into second over the first couple of miles.
third place caught me as we he hit a gnarly, long climb. i just just on his hip and he bridged us up to the leader. 3/4's of the way to the climb i made a move and dropped... mtb racing style! the top of the climb was super steep and and i was power hiking with hands on knees. holding the gap.
once i made it over the climb around the 3 mile mark and took off... and stayed away.... my gap continued to grow and pushed on anything UP and took the DOWNS pretty conservatively... making sure i didn't get hurt.
held on for with with hy homeboy brandon coming in second and leslie patterson finishing 3rd overall... she's FAST!
great first race back... 1st overall and course record...
like slater commented to me... BORN TO RUN. so stoked i got back into it.....
toed the line with plans on taking it mellow and feeling it out over the frist couple of miles. i was running next to leslie patterson and after about after the first quarter mile were somewhere in the top 10. and they i told her "F" it... lets see what happens....
there i was 2 guys off the front a bit, one i knew was a poser and would crack, and the other was the guy i thought would win the race. saw him warming, former college XC runnner, and looked like anton. i worked into second over the first couple of miles.
third place caught me as we he hit a gnarly, long climb. i just just on his hip and he bridged us up to the leader. 3/4's of the way to the climb i made a move and dropped... mtb racing style! the top of the climb was super steep and and i was power hiking with hands on knees. holding the gap.
once i made it over the climb around the 3 mile mark and took off... and stayed away.... my gap continued to grow and pushed on anything UP and took the DOWNS pretty conservatively... making sure i didn't get hurt.
held on for with with hy homeboy brandon coming in second and leslie patterson finishing 3rd overall... she's FAST!
great first race back... 1st overall and course record...
like slater commented to me... BORN TO RUN. so stoked i got back into it.....
C • niiiiice 11
9 AM
Running warm up/down (cood down) 11:02 [2] 1.14 mi (9:41 / mi) +124ft 8:46 / mi
shoes: Brooks Cascadia (red)
cooldown
Saturday May 29, 2010 #
Note
slept:8.0
10-6. good sleep. EZ run & rides today. keeping it mellow.
7 AM
Running (pre-race) 30:26 [3] 4.02 mi (7:34 / mi) +583ft 6:39 / mi
shoes: Nike Vomero 5
hit the run first thing this morning. first 10 minutes super mellow and then 8-10 accelerations to race pace during middle miles, and then more ez jogging home.
feeling good. race should be fun... and hard... and interesting.
feeling good. race should be fun... and hard... and interesting.
9 AM
Cycling-Road (Endurance) 2:45:45 [3] 44.24 mi (16.0 mph) +2425ft
ahr:133 max:164
killer day on the bike! came home after running ate some breakfast and hung out for a bit before heading. super warm, no clouds. the kind of day i would like to ride for 5 hours.
just kept it mellow down the coast to torrey pines then hit the 56 bike path-santa luz-RSF loop to home.
felt good the whole time and just enjoyed the day.
just kept it mellow down the coast to torrey pines then hit the 56 bike path-santa luz-RSF loop to home.
felt good the whole time and just enjoyed the day.
12 PM
Strength/Core (home) 10:00 [1]
quick core and foam roller session right after ride.
Friday May 28, 2010 #
6 AM
Cycling-Road (Endurance) 2:02:07 [3] 32.5 mi (16.0 mph) +1480ft
ahr:123 max:154 slept:7.5
PERFECT MORNING. super sunny, no wind, and i felt like a million bucks.
standard hood loop up through carlsbad and then back down the coast. felt great the whole time and didn't want to go home. the kind of day i could have rode for hours.
decided during ride to not head up to the OC to mtb tomorrow. just going to keep it mellow with some EZ road riding and see what i got on sunday!
standard hood loop up through carlsbad and then back down the coast. felt great the whole time and didn't want to go home. the kind of day i could have rode for hours.
decided during ride to not head up to the OC to mtb tomorrow. just going to keep it mellow with some EZ road riding and see what i got on sunday!
12 PM
Running (Endurance) 30:36 [3] 4.2 mi (7:17 / mi) +631ft 6:23 / mi
shoes: Nike Vomero 5
busy day and squeezed this in after getting out of work and taking dog to vet.
solid loop through encinitas ranch and i felt good. nice and warm. definitely had the juice to keep going but that wasn't in the plan.
contemplating on another 30 min run tomorrow and err on the side of rest for 15k trail race on sunday. DC'ers?
solid loop through encinitas ranch and i felt good. nice and warm. definitely had the juice to keep going but that wasn't in the plan.
contemplating on another 30 min run tomorrow and err on the side of rest for 15k trail race on sunday. DC'ers?
Thursday May 27, 2010 #
Note
slept:7.4 weight:135lbs
10-520- up with out an alarm. med-long run today, the and day full of mtgs.
stoked have completed 30 in 30 (actually ended with 31 in 30). more on that later.
stoked have completed 30 in 30 (actually ended with 31 in 30). more on that later.
6 AM
Running (Endurance) 1:22:52 [3] 10.58 mi (7:50 / mi) +1182ft 7:05 / mi
shoes: Stoltz - 1
no rush getting out the door but was rolling by 6:30.
just more time on the feet. picked a super hilly route through the ranch for this one. the purpose is to just back this up after yesterdays big day for more time on the feet without killing myself. no pace expectations. just get in the time and distance.
felt pretty good considering running 20+ miles yesterday and the deep tissue massage. no soreness but a little fatigue... to be expected. i really stoked at the way my body feels right now. no niggles... which is strange.. .even for me with all the miles i have been putting in. gonna keep it rolling!
just more time on the feet. picked a super hilly route through the ranch for this one. the purpose is to just back this up after yesterdays big day for more time on the feet without killing myself. no pace expectations. just get in the time and distance.
felt pretty good considering running 20+ miles yesterday and the deep tissue massage. no soreness but a little fatigue... to be expected. i really stoked at the way my body feels right now. no niggles... which is strange.. .even for me with all the miles i have been putting in. gonna keep it rolling!
6 PM
Note
REST. this is why AP is $$$. busy day at work and then ran a bunch of errands after work, dealt with traffic, and then came home cleaned up, played with puppy, started some laundry, and took the trash out to the curb....
i was planning on hitting the gym for a strength session at lunch but went to lunch with beth instead... and then thoughts of spinning after work... windy and would have had to rush... then thought about hitting a strength session at home. got everything set up and then it just didn't happen. played with the puppy instead.
slaters post yesterday was a good reminder. when things are busy it's OK to bag stuff, rest, and have fun.
no need stress about workouts... there is too much other shit to worry about.... and with running 36+ miles in the last 3 days rest is probably the best thing for me!
i was planning on hitting the gym for a strength session at lunch but went to lunch with beth instead... and then thoughts of spinning after work... windy and would have had to rush... then thought about hitting a strength session at home. got everything set up and then it just didn't happen. played with the puppy instead.
slaters post yesterday was a good reminder. when things are busy it's OK to bag stuff, rest, and have fun.
no need stress about workouts... there is too much other shit to worry about.... and with running 36+ miles in the last 3 days rest is probably the best thing for me!
Wednesday May 26, 2010 #
Note
slept:7.75
930-515. up when beth got up to get on the trainer. big run day. feeling good and ready to knock it out.
6 AM
Running (Endurance-Long) 2:01:44 [3] 16.1 mi (7:34 / mi) +1482ft 6:57 / mi
shoes: Nike Vomero 5
30 in 30!!!!!!!!!!!!!!!!!!!!!!! come see me!
rolling out the door at 6am after some coffee & cereal & nutbutter.
adding 10 more minutes to the long run this week. so today called for 2 hours. it had been a really long time since i had run that long... and i think i have only ever gone over 2 hours on a run a handful of times in my life.
i felt pretty good from the start and tried to hold back a bit so i could finish strong. miles were flying by and then i hit san elijo lagoon and due to the terrain (rollers, rock gardens, soft sand) the pace slowed a bit but still quite a bit quicker than last week and i felt way better.
it took a 5oz soft flask (http://www.hydrapak.com/products/bottles/soft-flas...) filled with a scoop of V and FEIN. killed half at the 45 min mark and then took mini swigs until i finished it at the 1:20 mark. i liked the soft flask a lot. ez to carry and once it's empty the size shrinks a lot. the V + F worked well good energy through out run. will keep experimenting with during run. i think it's good b/c it's just carbs and when i am running i struggle digesting stuff so V may be the call.
just like last week i hit a good headwind the 4+ miles but powered through. really good run and stoked to knock it out.
knocking out another 30 min some time today before massage and adjustment.
rolling out the door at 6am after some coffee & cereal & nutbutter.
adding 10 more minutes to the long run this week. so today called for 2 hours. it had been a really long time since i had run that long... and i think i have only ever gone over 2 hours on a run a handful of times in my life.
i felt pretty good from the start and tried to hold back a bit so i could finish strong. miles were flying by and then i hit san elijo lagoon and due to the terrain (rollers, rock gardens, soft sand) the pace slowed a bit but still quite a bit quicker than last week and i felt way better.
it took a 5oz soft flask (http://www.hydrapak.com/products/bottles/soft-flas...) filled with a scoop of V and FEIN. killed half at the 45 min mark and then took mini swigs until i finished it at the 1:20 mark. i liked the soft flask a lot. ez to carry and once it's empty the size shrinks a lot. the V + F worked well good energy through out run. will keep experimenting with during run. i think it's good b/c it's just carbs and when i am running i struggle digesting stuff so V may be the call.
just like last week i hit a good headwind the 4+ miles but powered through. really good run and stoked to knock it out.
knocking out another 30 min some time today before massage and adjustment.
12 PM
Running (Endurance) 30:02 [3] 4.06 mi (7:24 / mi) +555ft 6:33 / mi
shoes: Nike Lunar Elite +
so stoked i was able to squeeze this in. after first run i was straight into work for training from 9-1130. i didn't do a good job of re-hydrating after run. pounding coffee and diet coke trying to stay awake in the training session.
so i had a small window before back to back to back meetings this afternoon... good for recovery i guess.
just a quick 30 mins and 4+ miles on the work trail. done.
20+ miles on the day!
so i had a small window before back to back to back meetings this afternoon... good for recovery i guess.
just a quick 30 mins and 4+ miles on the work trail. done.
20+ miles on the day!
5 PM
Note
massage and adjustment. really needed this. hip and lower back were tighter than usual.
made appointments for the following 2 weeks as well. staying on top of it.
made appointments for the following 2 weeks as well. staying on top of it.
Tuesday May 25, 2010 #
Note
slept:7.5
10-730. good mellow day yesterday. trail day on tap and working from home..... busy.
6 AM
Cycling-MTB (Endurance) 2:18:17 [3] 22.6 mi (9.8 mph) +2986ft
ahr:130 max:168
trail morning... headed out early and straight for la costa. stoked to be on the mountain and loving that i have been riding more dirt than roads lately.
fellt good on the climbs and really good descending. getting dialed in on the big wheels.
fellt good on the climbs and really good descending. getting dialed in on the big wheels.
2 PM
Running (Endurance) 43:13 [3] 6.08 mi (7:06 / mi) +788ft 6:20 / mi
shoes: Nike Vomero 5
29 in 29
nailed it!
running short on time. busy all around today... and got a ton done on all fronts. got a text from trevor wanting to meet up at pizza port at 330 and been too long since i have hung our with him so i jumped out the door for this run.
felt AWESOME. rolling. quick, hilly 6 miles. done.
nailed it!
running short on time. busy all around today... and got a ton done on all fronts. got a text from trevor wanting to meet up at pizza port at 330 and been too long since i have hung our with him so i jumped out the door for this run.
felt AWESOME. rolling. quick, hilly 6 miles. done.
Monday May 24, 2010 #
Note
slept:7.5
930-5 (no alarm). good sleep. up and ready to go! feeling great with an EZ day on tap.
6 AM
Cycling-Road (Endurance/Recovery) 2:07:04 [2] 32.68 mi (15.4 mph) +1585ft
ahr:128 max:159
feeling good this morning. awesome morning. cool & clear.
legs felt good and just cruised up to ucsd and back. all mellow. not sure why i am feeling so good. another 50+ mile running week last week and i am no "feeling" it... at all. rad.
legs felt good and just cruised up to ucsd and back. all mellow. not sure why i am feeling so good. another 50+ mile running week last week and i am no "feeling" it... at all. rad.
12 PM
Strength/Core (work gym) 35:00 [3]
luch sesh.
2 rounds of:
150 crunches on ball
30 back ext on ball
20 push ups with feet on ball (leg raises between every 5)
+myrtl
+foam roller
then:
2 x 20 lat pulldown
2 x superset 1
- 20 tricep ext - rope pressdown
- 20 hammer curl - rope pull up
2 x superset 2
- 20 barbell benchpress
- straight leg raises
2 x superset 3
- 40 (20 ea side) dumbbell front should raises
- 40 (20 ea side) weighted side bends
getting it done.... and done for the day!
2 rounds of:
150 crunches on ball
30 back ext on ball
20 push ups with feet on ball (leg raises between every 5)
+myrtl
+foam roller
then:
2 x 20 lat pulldown
2 x superset 1
- 20 tricep ext - rope pressdown
- 20 hammer curl - rope pull up
2 x superset 2
- 20 barbell benchpress
- straight leg raises
2 x superset 3
- 40 (20 ea side) dumbbell front should raises
- 40 (20 ea side) weighted side bends
getting it done.... and done for the day!