Training Log Archive: Grandpa JamesonIn the 7 days ending Sep 2, 2012:
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Sunday Sep 2, 2012 #
Note
slept:9.0
930-630. Much needed zombie sleep. feeling pretty wrecked from the move yesterday. the run took it out of my too, but just a lot of overall body soreness.
8 AM
Running (Day 13) 33:30 [3] 4.1 mi (8:10 / mi) +410ft 7:28 / mi
shoes: Hoka - Combo XT
Day 13 of 30 (14th run)
Mellow sunday shakeout. 3 miles in my body was ready to go and go back to the house feeling like I was ready to rip. made sure to hold back big time today with Mt Baldy race tomorrow.
Mellow sunday shakeout. 3 miles in my body was ready to go and go back to the house feeling like I was ready to rip. made sure to hold back big time today with Mt Baldy race tomorrow.
9 AM
Cycling-Road 2:06:00 [3] 36.81 mi (17.5 mph) +2277ft
met up with brad, todd, and park. fun ride with the boys. out and back through elfin. started at starbucks with an iced americano and finished at cafe ipe with another iced americano. good sunday!
Saturday Sep 1, 2012 #
Note
slept:6.0
2-8. long late night. Mer's going away party. rode my bike down to encinitas, then down to cardiff, then climbed back over into the encinitas barrio before heading home. ~10 miies. Legs feeling it.
9 AM
Running (Day 12) 2:42:00 [3] 20.0 mi (8:06 / mi) +1283ft 7:38 / mi
shoes: Hoka - Combo XT
Day 12 of 30 (13th run)
after a long night and a bit of a rough morning headed out to hodges. wanted 20 miles and not a lot of climbing. Baldy race is on monday and didn't want to tax the climbing muscled to much.
ran a loop i have ridden quite a bit. felt pretty quick overall. wasn't trying to run fast all just wanted the entire run the same pace/effort. it was hot out there. carried one bottle and refilled at gas station 1:45 in. Gatorade has never tasted to so good. after refill i kept it steady back to the the truck. pretty stoked on this run and the progress.
after a long night and a bit of a rough morning headed out to hodges. wanted 20 miles and not a lot of climbing. Baldy race is on monday and didn't want to tax the climbing muscled to much.
ran a loop i have ridden quite a bit. felt pretty quick overall. wasn't trying to run fast all just wanted the entire run the same pace/effort. it was hot out there. carried one bottle and refilled at gas station 1:45 in. Gatorade has never tasted to so good. after refill i kept it steady back to the the truck. pretty stoked on this run and the progress.
Friday Aug 31, 2012 #
Note
slept:6.5
1030-5. super solid sleep. woke up 5min before alarm. ZOMBIE! Mellow day on work front. Big weekend ahead!
6 AM
CrossFit/Strength 45:00 [3] 2.5 mi (18:00 / mi)
shoes: Zoot Ultra Kalani 3.0
woke up pretty tired today and was dragging a bit. that hard running at the end of yesterday took it to me a bit.... but worth it.
WU: PVC, dynamic stretching, pull ups, KBS
Eva
5 rounds
800m. run
30 Kettlebell swings #35
30 pull-up's (small band)
31:14
good effort. Next time no band and up to #55. talked with coach a lot after... coolest guy there. Sean Lake. He was a pro snowboarder and is the Marketing director at DC shoes. He is superfit and has a good perspective. We've talked about my goals (running) and he's helping tweak some things to get the most out of the work outs. he wants to stop using the band for pull ups completely. I can do 10-15 unbroken so it's time to suck it up!!
super amped on CF right now. Such a good balance with running in the dirt.
WU: PVC, dynamic stretching, pull ups, KBS
Eva
5 rounds
800m. run
30 Kettlebell swings #35
30 pull-up's (small band)
31:14
good effort. Next time no band and up to #55. talked with coach a lot after... coolest guy there. Sean Lake. He was a pro snowboarder and is the Marketing director at DC shoes. He is superfit and has a good perspective. We've talked about my goals (running) and he's helping tweak some things to get the most out of the work outs. he wants to stop using the band for pull ups completely. I can do 10-15 unbroken so it's time to suck it up!!
super amped on CF right now. Such a good balance with running in the dirt.
9 AM
Cycling-Road (active recovery) 1:38:00 [3] 27.5 mi (16.8 mph) +876ft
met kurt & marty at lofty bean, had one of the best iced coffee's I've ever had and then hit. RSF spin. weather is unreal. legs are good!
4 PM
Running (Day 11) 41:00 [3] 5.35 mi (7:40 / mi) +344ft 7:13 / mi
shoes: Zoot Ultra Kane 3.0
Day 11 of 30 (12th run)
got out to the lagoon after a morning for working packing. legs were good. i was only planing on 3o minutes or so but just ran to the end of the lagoon and back. log it!
got out to the lagoon after a morning for working packing. legs were good. i was only planing on 3o minutes or so but just ran to the end of the lagoon and back. log it!
Thursday Aug 30, 2012 #
Note
slept:6.0
11-5. out until 1030... just hanging out. early wake up for CF
6 AM
CrossFit/Strength 45:00 [3] 0.25 mi (3:00:09 / mi)
shoes: Zoot OVWA 2.0
WU: 400m jog, pvc passthroughs, dynamic stretcing
WOD:
Warm-up
Annie
50-40-30-20-10
Double Under's (3x singles, need to practice DU's)
Sit-up's
8:55
then skill's - Overhead Squat (if member is proficient with OHS they
may add weight)
WOD
10-1 Overhead Squats #45
1-10 Overhead Squats
14:55
solid work. Kept it light for OHS. still not to comfortable with that lift.
X
WOD:
Warm-up
Annie
50-40-30-20-10
Double Under's (3x singles, need to practice DU's)
Sit-up's
8:55
then skill's - Overhead Squat (if member is proficient with OHS they
may add weight)
WOD
10-1 Overhead Squats #45
1-10 Overhead Squats
14:55
solid work. Kept it light for OHS. still not to comfortable with that lift.
X
4 PM
Running (Day 10) 1:14:00 [3] 8.7 mi (8:30 / mi) +1302ft 7:27 / mi
shoes: Hoka - Combo XT
Day 10 of 30. 11th run
another fun on with SlaMo. Parked at nix again but ran a loop on the other side of the 133 to start. super fun trails. finally starting to get some turnover and push the pace on the descents. legs feeling good.
kind went for on the last descent back to the car. the fastest i have run in a long time. so fun... ripping the single track trying to keep up with Slater. I will be feeling this one tomorrow.
another fun on with SlaMo. Parked at nix again but ran a loop on the other side of the 133 to start. super fun trails. finally starting to get some turnover and push the pace on the descents. legs feeling good.
kind went for on the last descent back to the car. the fastest i have run in a long time. so fun... ripping the single track trying to keep up with Slater. I will be feeling this one tomorrow.
Wednesday Aug 29, 2012 #
Note
slept:8.25
10-615. YES!!!! Such a good sleep. best i have gotten in sometime. that run yesterday took it out of me. drank so much water last night. felt good to suffer!
8 AM
Cycling-Road 3:58:00 [3] 68.0 mi (17.1 mph) +4250ft
a good day on the bike with boys... met up with brad at bux then down to solana beach to meet up the with crew. did the wohlford loop. seemed long but had good legs. solid effort.
4 PM
Running (Day 9) 31:15 [3] 4.1 mi (7:37 / mi) +433ft 6:56 / mi
shoes: Hoka - Combo XT
Day 9 of 30. 10th run
quick jog around the hood after working all afternoon and a quick. felt better throughout the run.... and just wanted to keep ripping. ran in the hokas. i'm a believer!
quick jog around the hood after working all afternoon and a quick. felt better throughout the run.... and just wanted to keep ripping. ran in the hokas. i'm a believer!
Tuesday Aug 28, 2012 #
Note
slept:7.25
10-515. 2 nights in a row in bed by 10. Hopefully I can get back to making it a habit.
6 AM
CrossFit/Strength 45:00 [3] 0.25 mi (3:00:09 / mi)
shoes: Zoot OVWA 2.0
WU: Dynamic streching, skillz, pvc
WOD:
Warm-up
100 barbell walking lunges #45
*every 10 lunges do 5 back squats. KEEP BAR ON BACK for lunges
then
Killer sprint
Put cones 10m. apart
*Each minute complete one more trip across the cones until you cannot
continue within the minute
the sprints were ok. just did as a 10 min workout and incorporated more than just running in each minute. good agility and explosiveness.
WOD:
Warm-up
100 barbell walking lunges #45
*every 10 lunges do 5 back squats. KEEP BAR ON BACK for lunges
then
Killer sprint
Put cones 10m. apart
*Each minute complete one more trip across the cones until you cannot
continue within the minute
the sprints were ok. just did as a 10 min workout and incorporated more than just running in each minute. good agility and explosiveness.
4 PM
Running 1:16:00 [3] 8.5 mi (8:56 / mi) +1150ft 7:56 / mi
shoes: Saucony - Peregrine 2
what a day.... got out of work a bit earlier than expected... and good thing. forgot all my gear so hit REI & Road Runner to get some stuff off the clearance racks and some new shoes!!!
met up with slater and ran his NIX loop. holy hot box. i suffered the final miles for sure. baking out there, no water. i love it. sitting here at home still feeling that run....
met up with slater and ran his NIX loop. holy hot box. i suffered the final miles for sure. baking out there, no water. i love it. sitting here at home still feeling that run....
Monday Aug 27, 2012 #
Note
slept:7.0
10-7. Mellow Sunday night. right choice again.
words to live by:
“...You can do something extraordinary, and something that a lot of people can't do. And if you have the opportunity to work on your gifts, it seems like a crime not to. I mean, it's just weakness to quit because something becomes too hard...” -Morgan Matson
- saw this posted in coffee bean this morning... made me think of me & running....
words to live by:
“...You can do something extraordinary, and something that a lot of people can't do. And if you have the opportunity to work on your gifts, it seems like a crime not to. I mean, it's just weakness to quit because something becomes too hard...” -Morgan Matson
- saw this posted in coffee bean this morning... made me think of me & running....
6 AM
CrossFit/Strength 45:00 [3] 0.5 mi (1:29:58 / mi)
shoes: Zoot Ultra Kalani 3.0
WU:
Dynamic stretching
Squat Clean progression/practice
every 30 seconds on the 30 seconds for 5 minutes
1 rep. squat clean
*must hold for 5 seconds at the bottom
#65
WOD
AMRAP 15 minutes
5 thrusters #65
5 power cleans #65
10 burpees
100m. sprint
8 rounds + 5 thrusters, +1 PC
weight felt light and smashed this one.
Dynamic stretching
Squat Clean progression/practice
every 30 seconds on the 30 seconds for 5 minutes
1 rep. squat clean
*must hold for 5 seconds at the bottom
#65
WOD
AMRAP 15 minutes
5 thrusters #65
5 power cleans #65
10 burpees
100m. sprint
8 rounds + 5 thrusters, +1 PC
weight felt light and smashed this one.
7 AM
Running (Day 7) 34:00 [3] 4.5 mi (7:33 / mi) +62ft 7:27 / mi
shoes: Zoot Ultra Kalani 3.0
Day 7 of 30 (8th run)
it's starting.... right after CF. Cardiff on the trail and back. pace is increasing while PE is going down. glanced down a couple of times to see sub 7 min/mile pace. made sure to put on the brakes a bit.
it's starting.... right after CF. Cardiff on the trail and back. pace is increasing while PE is going down. glanced down a couple of times to see sub 7 min/mile pace. made sure to put on the brakes a bit.
5 PM
Cycling-Road 1:29:00 [3] 25.0 mi (16.9 mph) +1093ft
yes.... home in time from the OC for an arvo spin with Kurt. we kept it mega mellow and just cruised up north through carlsbad and then back down the coast.
I love where i live. so rad to start the day running on the coast and then end the day riding on the coast.
I love where i live. so rad to start the day running on the coast and then end the day riding on the coast.