Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 20, 2010:
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Sunday Jun 20, 2010 #
Note
slept:7.5 weight:135lbs
10-530.
wanted to sleep more but dog wanted out...
big day on tap. HIM simulation
wanted to sleep more but dog wanted out...
big day on tap. HIM simulation
7 AM
Swimming (YMCA) 40:00 [3] 1.29 mi (31:01 / mi)
started the morning with a swim. beth and i walked over the YMCA and got to work.
solid workout. beth found the the Davis Mile workout last night online and that's what we did.
300 swim
300 kick
and then...
The Davis Mile
Start with 11 lengths (275 yards), rest 10 seconds, and reduce your swim by one length each time, always trying to rest exactly 10 seconds:
11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 = 66 lengths
Subtract 1:40 for your 1650 time.
solid effort and probably something i am going to try and repeat in the next coming weeks.
solid workout. beth found the the Davis Mile workout last night online and that's what we did.
300 swim
300 kick
and then...
The Davis Mile
Start with 11 lengths (275 yards), rest 10 seconds, and reduce your swim by one length each time, always trying to rest exactly 10 seconds:
11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 = 66 lengths
Subtract 1:40 for your 1650 time.
solid effort and probably something i am going to try and repeat in the next coming weeks.
8 AM
Cycling-Road (Endurance) 3:01:15 [3] 46.6 mi (15.4 mph) +2559ft
ahr:123 max:162
about a half hour after swim. walked home slammed some food and jumped on our bikes. plan was just to ride mellow with a bit of steady climbing. headed south climbed torrey pines and then down to PB and climb Mt Soledad. great climb.
legs felt good on the climbs and everything else was just spinning.
perfect day out. warm and sunny. i love summer!
legs felt good on the climbs and everything else was just spinning.
perfect day out. warm and sunny. i love summer!
12 PM
Running (T-Run) 1:00:45 [4] 9.34 mi (6:30 / mi) +1122ft 5:50 / mi
shoes: Nike Vomero 5
very happy with this run. i wanted to run and hour off the bike at a good tempo. not killing it bet really feeling it out and trying to find my legs quick and push the pace as i went.
it was nice and hot when i started. ran from home to the coast down to seaside and back on the cardiff rail trail. killer run. really building confidence with my ability to run off the bike. i really want to start pushing it.
all miles sub 7.
cliff bloks again on the run. really working well.
it was nice and hot when i started. ran from home to the coast down to seaside and back on the cardiff rail trail. killer run. really building confidence with my ability to run off the bike. i really want to start pushing it.
all miles sub 7.
cliff bloks again on the run. really working well.
4 PM
Cycling-Road (photo shoot!) 20:00 [4] 5.0 mi (15.0 mph)
competitor mag photo shoot.
good times... but wasn't expecting to have to ride as much and as hard as i did.
motorpacing while shooting and a lot of out of the saddle sprints. can't wait to see the photos!
good times... but wasn't expecting to have to ride as much and as hard as i did.
motorpacing while shooting and a lot of out of the saddle sprints. can't wait to see the photos!
Saturday Jun 19, 2010 #
8 AM
Cycling-MTB (FUN!!!!!!!) 4:22:03 [3] 40.0 mi (9.2 mph) +5174ft
this is the kind of ride that makes me so grateful to be healthy, have rad friends, and ride a mountain bike. epic ride with ryan, luke, tom, brent, & chris. strong crew for sure and all out there to have fun.
super sick single track. i can't wait to do this route again... and again... and again.
i felt good on the bike but still push the pace on the climbs. still some minor congestion so didn't want to dig deep. worked hard enough just sitting in.
i had plenty of energy all day. all REAL food. banana, dried fruit, trail mix.
super sick single track. i can't wait to do this route again... and again... and again.
i felt good on the bike but still push the pace on the climbs. still some minor congestion so didn't want to dig deep. worked hard enough just sitting in.
i had plenty of energy all day. all REAL food. banana, dried fruit, trail mix.
4 PM
Running (Endurance) 29:30 [3] 4.23 mi (6:58 / mi) +280ft 6:34 / mi
shoes: Nike Vomero 5
right after getting out of the car... 2 hour drive back in traffic after ride.
felt good from the start and didn't have much time. just wanted to get in 30min/4 miles. just cruising.
felt good from the start and didn't have much time. just wanted to get in 30min/4 miles. just cruising.
Friday Jun 18, 2010 #
Note
slept:10.0
830-630. Mega sleep. Definitely needed. feeling much better this am. a lot less congestion. had thoughts of getting up hit masters with beth when she got up but just went back to sleep for an hour.
working from home today so no rush.... mellow stuff... and hope a BIG DC style weekend.
working from home today so no rush.... mellow stuff... and hope a BIG DC style weekend.
8 AM
Cycling-Road (Endurance) 2:08:19 [3] 33.15 mi (15.5 mph) +1591ft
ahr:124 max:160
played it safe again this morning even though i was feeling better. mellow ride up to UCSD and back. awesome morning. super warm and the sun was blazing by the time i got back. good legs.
went back and forth numerous time about riding longer.... decided not to. big day or riding tomorrow.
went back and forth numerous time about riding longer.... decided not to. big day or riding tomorrow.
10 AM
Running (T-Run) 38:07 [3] 5.4 mi (7:04 / mi) +1081ft 5:56 / mi
shoes: Nike Vomero 5
straight out the door after ride. decided to run 5+ mile hilly loop through encinitas ranch. super warm and i wanted to sweat. didn't push the pace or climbs. just wanted to run off the bike. felt great. always good ending a run with a TON left in the tank!
4 PM
Swimming (YMCA) 40:00 [3] 1.25 mi (32:00 / mi)
after cleaning up mtb and getting stuff ready for tomorrow i walked over to the YMCA for a swim.
strength session.
300 swim
200 kick
10 x 150 pull w/ paddles
200 kick ez
getting it done.
strength session.
300 swim
200 kick
10 x 150 pull w/ paddles
200 kick ez
getting it done.
Thursday Jun 17, 2010 #
Note
slept:8.0 weight:135lbs
good night sleep. beth had been battling a cold since last weekend and i started getting kind of congested last night... but better this morning.
hitting the trails this morning and then aquathlon after work.
hitting the trails this morning and then aquathlon after work.
6 AM
Cycling-MTB (endurance) 1:50:14 [3] 17.8 mi (9.7 mph) +2129ft
ahr:123 max:157
mellow/recovery ride on the La Costa trails. I wanted to play it safe after the hard running yesterday and the congestion that started last night.
legs felt good but couldn't get the heart rate up. even riding the climbs out there easy my HR climbs into the mid 160's (steep). so i think my body is definitely battling something... and i was blowing snot all over the place.
making the call to bad the aquathlon. I am not sick.. yet and i don't want to be. right now it's just sinus pressure/congestion. doing an intense workout at 6pm tonight wouldn't help things. so just going to play it safe and keep it mellow so i can be ready for the weekend.
legs felt good but couldn't get the heart rate up. even riding the climbs out there easy my HR climbs into the mid 160's (steep). so i think my body is definitely battling something... and i was blowing snot all over the place.
making the call to bad the aquathlon. I am not sick.. yet and i don't want to be. right now it's just sinus pressure/congestion. doing an intense workout at 6pm tonight wouldn't help things. so just going to play it safe and keep it mellow so i can be ready for the weekend.
12 PM
Running (endurance) 45:02 [3] 6.23 mi (7:14 / mi) +510ft 6:43 / mi
shoes: Nike Lunar Elite +
lunch run. i thinking bagging the aquathlon and keeping things aerobic was the right call. congested kind of faded throughout the morning after some meds and a lot of fluid.
hit the trail at lunch and it was super warm. i wanted to sweat it out. kept the pace and PE MELLOW. cruising. legs were good from the start and felt better throughout the run. much better for the body then hammering later on tonight. looking forward to getting home and getting on the couch!
hit the trail at lunch and it was super warm. i wanted to sweat it out. kept the pace and PE MELLOW. cruising. legs were good from the start and felt better throughout the run. much better for the body then hammering later on tonight. looking forward to getting home and getting on the couch!
6 PM
Note
i am in full-on cold prevention-attack mode. i already feel better than i did this morning!
some tips for my homies.... in my opinion these are things you should be taking daily, and ramping up if you are feeling "off" at all.
1. Apple cider vinegar - cheap and has a ton of benefits.
http://bragg.com/products/bragg-organic-apple-cide...
2. glutamine - recovery and boosts immune system - enough said.
http://www.bodybuilding.com/fun/glutamine.htm
3. Probiotics - good for the gut and digestion.
http://www.wise4living.com/hfvit/acidophilus.htm
4. Edelberry Extract
http://www.blackelderberry.info/index.cfm?id=374#2
some tips for my homies.... in my opinion these are things you should be taking daily, and ramping up if you are feeling "off" at all.
1. Apple cider vinegar - cheap and has a ton of benefits.
http://bragg.com/products/bragg-organic-apple-cide...
2. glutamine - recovery and boosts immune system - enough said.
http://www.bodybuilding.com/fun/glutamine.htm
3. Probiotics - good for the gut and digestion.
http://www.wise4living.com/hfvit/acidophilus.htm
4. Edelberry Extract
http://www.blackelderberry.info/index.cfm?id=374#2
Wednesday Jun 16, 2010 #
Note
slept:7.25
big day on tap... will be interesting to see if i can knock it all out.
up first... big run.
up first... big run.
6 AM
Running (Endurance-Long) 2:00:28 [3] 16.41 mi (7:20 / mi) +1380ft 6:48 / mi
shoes: Nike Vomero 5
same exact route as last week. out and back - home-cardiff rail trail-coast-se lagoon-park
felt pretty good from the get go, but a little tired this morning. just cruised... base run. all mile splits were faster than last week and total run was 2+ min faster for the same distance. i'll take it.
powergel + water at turnaround in SD park.
felt pretty good from the get go, but a little tired this morning. just cruised... base run. all mile splits were faster than last week and total run was 2+ min faster for the same distance. i'll take it.
powergel + water at turnaround in SD park.
11 AM
Swimming (work pool) 35:00 [3] 1.14 mi (30:42 / mi)
since i missed swimming yesterday i want to knock this one out early.... and get it done.
awesome lunch session under sunny skies!
2000 scy
300 swim
300 kick
300 drill
10 x 50 fast
1 x 600 pull w/ paddles.
awesome lunch session under sunny skies!
2000 scy
300 swim
300 kick
300 drill
10 x 50 fast
1 x 600 pull w/ paddles.
4 PM
Cycling-Road (Recovery) 1:09:07 [2] 17.12 mi (14.9 mph) +597ft
super mellow recovery spin with beth after work. nice afternoon. a little headwind heading down to del mar and nice tail wind coming back. legs felt good. good for the body!
Tuesday Jun 15, 2010 #
6 AM
Cycling-Road hills (Endurance-Big Gears) 2:09:31 [3] 30.87 mi (14.3 mph) +3386ft
ahr:131 max:157 slept:7.5
same big gear workout as last week but added one more interval (3). rolled out just before 6am into some mist and drizzle. good warm up and then got down to business.
#1 San Elijo (seated)
10:51
1.66 miles, 574 ft of climbing
avg HR: 150
avg CAD: 59
#2 Twin Oaks (alt standing/seated between signs)
11:04
1.73 miles, 594 ft of climbing
avg HR: 151
avg CAD: 58
#3 San Elijo (seated)
11:24
1.66 miles, 568 ft of climbing
avg HR: 146
avg CAD: 58
felt strong through the first 2 and then got through the third with a solid effort, but definitely fell off a bit. still pushed big gears but intensity was down a bit, which is OK. this is a strength workout.
i wanted to climb up to double peak after last climb but it was fogged in and i was already pretty wet. so i just cruised a loop through la costa and then rolled.
a hard ride and by the end my legs were definitely feeling on the rollers heading home.
#1 San Elijo (seated)
10:51
1.66 miles, 574 ft of climbing
avg HR: 150
avg CAD: 59
#2 Twin Oaks (alt standing/seated between signs)
11:04
1.73 miles, 594 ft of climbing
avg HR: 151
avg CAD: 58
#3 San Elijo (seated)
11:24
1.66 miles, 568 ft of climbing
avg HR: 146
avg CAD: 58
felt strong through the first 2 and then got through the third with a solid effort, but definitely fell off a bit. still pushed big gears but intensity was down a bit, which is OK. this is a strength workout.
i wanted to climb up to double peak after last climb but it was fogged in and i was already pretty wet. so i just cruised a loop through la costa and then rolled.
a hard ride and by the end my legs were definitely feeling on the rollers heading home.
8 AM
Running (T-Run (progression)) 39:04 [4] 6.01 mi (6:30 / mi) +628ft 5:55 / mi
shoes: Nike Vomero 5
i was really curious to see how this run would play out. i was definitely tired off the bike... but sucked it up. same hilly route and plan as last week. descend miles 1-5 and then cruise final mile home.
blown away by this run. raised the bar for myself. gonna be tough to beat next week!
miles splits:
1 - 6:57
2 - 6:51
3 - 6:29
4 - 5:56
5 - 5:50
6 - 6:56
went out a little hot and had to man up! last 2 miles are goal pace for 70.3.
blown away by this run. raised the bar for myself. gonna be tough to beat next week!
miles splits:
1 - 6:57
2 - 6:51
3 - 6:29
4 - 5:56
5 - 5:50
6 - 6:56
went out a little hot and had to man up! last 2 miles are goal pace for 70.3.
12 PM
Strength/Core (work gym) 40:00 [3]
getting it done at lunch.
2 rounds:
20 pushups w/ feet on ball + 6 leg raises every 5
100 crunches with 10lb med ball
5 min plank
myrtl
2 x superset
20 weighted back ext
40 (20 ea side) weighted side bends
2 x triset all standing on bosu
20 overhead tri ext
20 dumbbell curl
20 lat shouler raises.
everything non-stop. very little rest. do'in work!
2 rounds:
20 pushups w/ feet on ball + 6 leg raises every 5
100 crunches with 10lb med ball
5 min plank
myrtl
2 x superset
20 weighted back ext
40 (20 ea side) weighted side bends
2 x triset all standing on bosu
20 overhead tri ext
20 dumbbell curl
20 lat shouler raises.
everything non-stop. very little rest. do'in work!
6 PM
Note
tried to swim after work... rolled up to the YMCA, got changed, walked out on the deck, and there was little kids swim meet going on... bummer. cruised home instead. no worries... probably didn't need a 4th workout on the day!
Monday Jun 14, 2010 #
Note
slept:8.0
9-5. in bed early after eating my face off all night! good sleep. yesterday was pretty mellow and i am feeling good. going to keep it mellow again tody and then get ready to nail it the next 3 days.
6 AM
Swimming intervals (masters) 1:00:00 [3] 1.76 mi (34:06 / mi)
taking my medicine and in the pool first thing this morning. definitely felt better this session compared to last week.
3100 scy
700 mixed w/u
3 x 150 (100k + 2 x 25 dolphin kick underwater)
6 x 50
1 x 600
6 x 50
2 x 300 pull w/ paddles
3 x 50
the 600 straight was tough.
3100 scy
700 mixed w/u
3 x 150 (100k + 2 x 25 dolphin kick underwater)
6 x 50
1 x 600
6 x 50
2 x 300 pull w/ paddles
3 x 50
the 600 straight was tough.
10 AM
Cycling-Road (Recovery) 2:34:37 [3] 40.1 mi (15.6 mph) +1749ft
ahr:130 max:159
working from home today... ate a big breakie or GF protein pancakes, greek yogurt, and bluberries after swim & got some work done.
hit the road just before 10 and cruised my normal loop up through carlsbad and back down the coast. i was getting a lot of creaking coming from my cranks/bottom bracket that started on saturday and was getting worse. so i rolled down to B&L and gordon inspected my bike and took my cranks apart.
the lock ring for the bearing was cracked so he replaced and that was the ticket. so stoked to be able to roll in and get it taken care of right away.
after the bike was fixed kept cruising south the del mar and then headed back home. good recovery ride. had time, energy to ride longer but some times it's better to stick to the plan... recovery monday!
hit the road just before 10 and cruised my normal loop up through carlsbad and back down the coast. i was getting a lot of creaking coming from my cranks/bottom bracket that started on saturday and was getting worse. so i rolled down to B&L and gordon inspected my bike and took my cranks apart.
the lock ring for the bearing was cracked so he replaced and that was the ticket. so stoked to be able to roll in and get it taken care of right away.
after the bike was fixed kept cruising south the del mar and then headed back home. good recovery ride. had time, energy to ride longer but some times it's better to stick to the plan... recovery monday!
4 PM
Strength/Core (home) 10:00 [3]
quick home session while working...
3 x 100 various crunches on ball
foam roller and a lot of stretching
3 x 100 various crunches on ball
foam roller and a lot of stretching