Training Log Archive: Grandpa JamesonIn the 7 days ending Nov 18, 2012:
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Sunday Nov 18, 2012 #
11 AM
Cycling-Road 2:11:00 [3] 35.0 mi (16.0 mph) +1831ft
slept:9.5
mega sleep and lazy morning. out the door just before noon. rolled down the coast ran into Ramon, and then Rob. rode with them both for a bit and then headed down to TP. felt super strong on the bike today. climbed inside & outside and then rolled to Velo Hangar... then home.
3 PM
Strength/Core 10:00 [3]
stretching, foam roller, and core at home after ride.
Saturday Nov 17, 2012 #
Note
slept:8.0
930-530. zombie sleep and my sisters in LA. Feeling good. it's weird.. big week running and doesn't feel like. legs are loose and ready. 13.1 should be hard and interesting...
8 AM
Running (RACE!) 1:25:10 [3] 13.1 mi (6:30 / mi) +2456ft 5:31 / mi
shoes: Brooks PureGrit - Black/Grn
Griffith Park Trail Half Marathon.
Solid race and good effort. I wanted to use this a tempo run and mix it up a bit. As soon as I saw John Clark and a team of fast road runners I knew it was on. John is a trail ninja the train werent technical at all so the roadies would be tough to be beat.
so... I attacked straight away trying to crack the roadies... mission accomplished! Only one was able to stay with me along with John. We rad the first 4 miles pretty damn hard and then I sat in and let them lead. they kept surging on each other and I didn't want any part of it. continued to run steady. I was hoping they would crack each other. not really the case.
the roadie continued to pull away and then I was in third solo for the rest of the race. I think i could have gotten to John. He finished ~30 seconds ahead of me but I would have to go balls out for the final 2 mile super steep sketchy descent. Played it safe. TNF 50 is the goal.
super happy with the effort.... firing!
Solid race and good effort. I wanted to use this a tempo run and mix it up a bit. As soon as I saw John Clark and a team of fast road runners I knew it was on. John is a trail ninja the train werent technical at all so the roadies would be tough to be beat.
so... I attacked straight away trying to crack the roadies... mission accomplished! Only one was able to stay with me along with John. We rad the first 4 miles pretty damn hard and then I sat in and let them lead. they kept surging on each other and I didn't want any part of it. continued to run steady. I was hoping they would crack each other. not really the case.
the roadie continued to pull away and then I was in third solo for the rest of the race. I think i could have gotten to John. He finished ~30 seconds ahead of me but I would have to go balls out for the final 2 mile super steep sketchy descent. Played it safe. TNF 50 is the goal.
super happy with the effort.... firing!
2 PM
Cycling-Road 1:05:00 [3] 19.0 mi (17.5 mph) +627ft
ez spin down to Del Mar and back after drive home.
7 PM
Running (warm up) 24:00 [3] 3.1 mi (7:45 / mi) +451ft 6:48 / mi
shoes: Brooks PureGrit - Black/Grn
warm up on the trails and roads around GP. perfect warm up. sweating with jacket on. bombed some downhill to load up the quads.
Friday Nov 16, 2012 #
Note
slept:4.0
1230-430. yep....
6 AM
Running 1:03:00 [3] 8.0 mi (7:52 / mi) +396ft 7:31 / mi
shoes: Brooks PureGrit - Black/Grn
met up with Mario & Paul... "REAL RUNNERS". Both ran in college (XC/Track) have run 2:20's 26.2 and under 1:08 13.1. good dude and just picking their brains. both want to run a lot more... time to get fast... another level for next year!
just an ez jog out and back through the lagoon.
just an ez jog out and back through the lagoon.
11 AM
Cycling-Road 1:03:00 [3] 18.32 mi (17.4 mph) +676ft
After a big breakie at Claires with the crew and some hang out time headed home, and got on my bike to spin out the legs. felt awesome on the bike and another day in paradise.
Thursday Nov 15, 2012 #
6 AM
Running (Hill Repeats) 1:15:40 [3] 9.75 mi (7:46 / mi) +1808ft 6:36 / mi
shoes: Brooks PureFlow - Black/Blue
up and on it. feeling good and fresh. clear head and good legs.
I wanted a little bit of effort this morning so I knocked out some tempo hill repeats. got in a 2+ warm up to the hill. used the climb in encinitas ranch (.25 miles, 140ft of gain).
10 x reps at ~2:20ish, recovery was jog down. felt really good on these and they were by no means ALL OUT. Just uphill tempo. this is a good workout!
first run in Brooks PureFlow. I have way too many shoes right now but looking for a perfect "trainer" other than the hokas... and nothing too lightweight. These could be the ones.
I wanted a little bit of effort this morning so I knocked out some tempo hill repeats. got in a 2+ warm up to the hill. used the climb in encinitas ranch (.25 miles, 140ft of gain).
10 x reps at ~2:20ish, recovery was jog down. felt really good on these and they were by no means ALL OUT. Just uphill tempo. this is a good workout!
first run in Brooks PureFlow. I have way too many shoes right now but looking for a perfect "trainer" other than the hokas... and nothing too lightweight. These could be the ones.
12 PM
Strength/Core (Pure Fitness) 20:00 [3]
stretching, pvc roller, myrtl
2 x 100 situps on ball
2 x 100 situps on ball
Wednesday Nov 14, 2012 #
Note
slept:6.25
11-515. burning the candle at both ends... but in good ways.
6 AM
Cycling-Road 1:39:00 [3] 26.1 mi (15.8 mph) +1568ft
first cold ride of the fall... and really cold. broke out all the gear so I was fine and exactly enjoyed it. beautiful morning. good legs and stoked how i feel after yesterday. mellow day on tap. soaking it up!
5 PM
Yoga (Core Power 2) 1:00:00 [3]
Core power 2. different teach and she was kind of nuts... but it was still a solid sesh... a little more relaxing, but some good planks. noticeably stronger on planks and overall flexibility.
ratio wasn't as good. 8-10 dudes in the class. noted.
ratio wasn't as good. 8-10 dudes in the class. noted.
Tuesday Nov 13, 2012 #
Note
slept:7.0
10-5. solid, post yoga, zombie sleep. could have slept many more hours. tuesday is the new long run day for the next couple of weeks. Big day of running on tap!
6 AM
Running 2:00:33 [3] 16.4 mi (7:21 / mi) +628ft 7:06 / mi
shoes: Hoka - Bondi B - Grey
this was a good one. my standard long, out and back, flat run from the house. down the cardiff trail to SE Lagoon, through the lagoon, down to SD park, and then back home. this always a good gauge of how good i'm going. pretty flat so turnover has to be good.
I nailed both goals for this run. 16 miles in under 2 hrs & negative split.
this may be first time i have negative split this run, which is huge because it's harder coming home and that's where the climbing comes in. safe to say things are on track.
I nailed both goals for this run. 16 miles in under 2 hrs & negative split.
this may be first time i have negative split this run, which is huge because it's harder coming home and that's where the climbing comes in. safe to say things are on track.
12 PM
Strength/Core (Pure Fitness) 20:00 [3]
awesome band stretch and love making to the PVC roller. so good!
then 6 x 1 min planks on 15" rest
then 6 x 1 min planks on 15" rest
5 PM
Running (Night Run) 36:00 [3] 4.5 mi (8:00 / mi) +433ft 7:20 / mi
shoes: New Balance 890 v2 - Green
mellow cruise in the the hood after work. having fun running at night. i really want to head out to la costa but will like wait until after NF50. No junk in the legs and keeping it mellow. didn't even feel run from the morning.
Monday Nov 12, 2012 #
Note
slept:8.0
10-6. week 2 of new routine. feel awesome after last week. err'd on keeping it really mellow and ready to rip it this week. 19 days until NF50 and couldn't better with where I'm at. time to sharpen the sword!
7 AM
Running 1:23:00 [3] 10.95 mi (7:35 / mi) +1686ft 6:37 / mi
shoes: Hoka - Bondi B - Grey
ripping run. felt good from the first steps. rested, spring in my step. the plan has worked... and/or is working.
Hilly loop on the ranch trails. cold and awake.
stoked after a mellow weekend and good in so many ways. I can't wait for the NF50.
Hilly loop on the ranch trails. cold and awake.
stoked after a mellow weekend and good in so many ways. I can't wait for the NF50.
12 PM
Strength/Core (Pure Fitness) 20:00 [3]
secret sauce sesh at lunch. body is feeling good and really loose. made the decision to not really do ANY lifting from now until after NF50. I really want to let me body recover. Last week i was a bit sore, both upper and lower body. during normal training that's fine but I am actually trying to pull of "peak" for NF50... it will be my first of the year!!
stretching, foam roller (pvc), myrtl
2 x 100 situp on ball
2 x 30 hanging knee raises
2 x 30 back ext
stretching, foam roller (pvc), myrtl
2 x 100 situp on ball
2 x 30 hanging knee raises
2 x 30 back ext
5 PM
Yoga (Core Power 2) 1:00:00 [3]
I hate to admit it.... but I think yoga is one of the reasons my body had been feeling an all time level of awesomeness lately. I'm also noticing a drastic improvement in flexibility... everywhere. pretty stoked.
good ratio as usual. 5 dudes & 30+ chicks.
good ratio as usual. 5 dudes & 30+ chicks.