Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 9, 2012:
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Sunday Dec 9, 2012 #
3 PM
Running 1:26:00 [3] 11.5 mi (7:29 / mi) +1118ft 6:51 / mi
slept:9.0 shoes: New Balance 890 v2 - Green
headed out the door after a super fun night in PS. Up super late, slept until 11am and ate pretty well. Feeling good right out the gate. kind of blow away by my recovery from the 50 miler. it seems to have just made me feel more awesome running.
didn't have a plan heading out and was just going to run by feel. I had to hold back and head home. I wanted to keep it under 90 min but not ez. I just want to run.
didn't have a plan heading out and was just going to run by feel. I had to hold back and head home. I wanted to keep it under 90 min but not ez. I just want to run.
Saturday Dec 8, 2012 #
7 AM
Cycling-Road 1:12:00 [3] 20.0 mi (16.7 mph) +436ft
up early after a big night to meet the crew at cafe ipe. rolled up to campy toy ride hung out and then up to carlsbad then home. just mellow conversation ride.
10 AM
Running 30:27 [3] 4.2 mi (7:15 / mi) +358ft 6:43 / mi
shoes: Hoka - Combo XT
I'm back... can't believe how effortless this felt. a bit after ride. just jogging. quick loop through the ranch before heading to PS. I think that race last weekend did something good to me!
Friday Dec 7, 2012 #
6 AM
Cycling-Road 1:48:00 [3] 31.25 mi (17.4 mph) +1056ft
Met up with scott for more early morning miles. slept like a rock... again. met at cafe ipe and after a double esspresso rolled the RSF loop. legs are pretty much back and can't wait to start the next block of running to get to Avalon.
Thursday Dec 6, 2012 #
6 AM
Running 59:00 [3] 7.1 mi (8:19 / mi) +304ft 7:59 / mi
shoes: Brooks PureFlow - Black/Blue
first run post TNF50. Shake out with Paul and Brad. Super ez loop down to cardiff and then back on the coast. no niggles. quads and hammy's still a touch sore and just tight. good to get the legs rolling. the spinning really helps but it takes an ez run for me to really get the junk out.
2 hours later sitting at work my legs are feeling so much better. looking forward to a fun run sunday. more mellowness until then.
2 hours later sitting at work my legs are feeling so much better. looking forward to a fun run sunday. more mellowness until then.
Wednesday Dec 5, 2012 #
6 AM
Cycling-Road 1:44:00 [3] 27.8 mi (16.0 mph) +1329ft
another day, another spin. brad bailed on me last minute so this was solo. down to UCSD and back. Legs are getting better every day... i wanna run!!!
12 PM
Strength/Core (Pure Fitness) 20:00 [3]
a little bit more core today.... looking forward to lifting a bit more in the couple of weeks.
2 x 100 situps on ball
2 x 20 bac ext
2 x 10 knees to elbow
2 x 30 trunk twists
10 x 1 min plans
stretching, pvc roller
2 x 100 situps on ball
2 x 20 bac ext
2 x 10 knees to elbow
2 x 30 trunk twists
10 x 1 min plans
stretching, pvc roller
Tuesday Dec 4, 2012 #
6 AM
Cycling-Road 1:46:00 [3] 30.0 mi (17.0 mph) +741ft
more mellow miles. rolled with Kristen and Scott. Oside harbor and back. Lets are noticeably better to day. still sore but I am thinking I should be feeling pretty good by the weekend.
12 PM
Strength/Core (Pure Fitness) 15:00 [3]
stretching, foam roller
2 x 100 situps on ball
2 x air quats - assisted with TRX, range of motion
2 x 15 TRX rows
2 x 100 situps on ball
2 x air quats - assisted with TRX, range of motion
2 x 15 TRX rows
Monday Dec 3, 2012 #
Note
slept:7.0
still pretty sore today. all quads and hamstrings. gonna keep the legs moving with easy spinning this week.
6 AM
Cycling-Road 1:41:00 [3] 28.0 mi (16.6 mph) +954ft
mellow spin with brad this morning. RSF loop. warm morning and good to be home and back on the coast. stoked i got out there before. legs feel much better after.
12 PM
Strength/Core (Pure Fitness) 15:00 [3]
recovery sesh.
a ton of stretching, band & ball
foam roller
myrtl
a ton of stretching, band & ball
foam roller
myrtl