Training Log Archive: Grandpa JamesonIn the 7 days ending Apr 14, 2013:
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Sunday Apr 14, 2013 #
Note
slept:8.0 (injured)
good times a pads game and good beers! feeling good today. no pain in leg waking up. progress. the "tightness" is fading.
following lake sonoma yesterday makes me wanna race!
following lake sonoma yesterday makes me wanna race!
9 AM
Cycling-Road 1:37:00 [3] 28.0 mi (17.3 mph) +1496ft
up with the pup & M to hang out with my sister before taking her to train station. slow going, mellow morning. not a ton of motivation to do anything.
headed out solo and down to UCSD and back. went kinda hard up TP but nothing out of control. mind racing with with thoughts of summer races.
headed out solo and down to UCSD and back. went kinda hard up TP but nothing out of control. mind racing with with thoughts of summer races.
Saturday Apr 13, 2013 #
Note
slept:6.5
late night and early morning. didn't feel great waking up. bad food at beachside again. need to stop eating there... good beers though.
leg has some muscle soreness. way different than the original pain. hoping the junk is just getting broken up.
leg has some muscle soreness. way different than the original pain. hoping the junk is just getting broken up.
8 AM
Cycling-Road 3:15:00 [3] 54.1 mi (16.6 mph) +3422ft
good times. rolled out with SlaMo, Kurt, Scott, and brian. Pretty mellow for the most part. a couple of efforts here and there. kinda tired to day. guessing some fatigue from last week and have "running" legs.
all good . stoked to take it easy and hang with everyone.
all good . stoked to take it easy and hang with everyone.
Friday Apr 12, 2013 #
Note
slept:8.0 (injured)
good sleep.
Leg was a bit sore last night and this morning after strength work yesterday. hard to know what to do and what pain/soreness to push through or when to back off. definitely not the same pain as before, not even close, but definitely tight in my inner thigh. trusting bryan and going to to the strength work and ez runs and see what happens.
Leg was a bit sore last night and this morning after strength work yesterday. hard to know what to do and what pain/soreness to push through or when to back off. definitely not the same pain as before, not even close, but definitely tight in my inner thigh. trusting bryan and going to to the strength work and ez runs and see what happens.
Cycling-Road (hills) 1:32:00 [3] 24.6 mi (16.0 mph) +3038ft
out the door at 6 and straight over to san elijo. climbed in the frontside in the big and backside in the small. alternating standing and seated on both and then up to double peak. feel good. bike fitness is solid.
8 AM
Running (rehab run) 17:17 [3] 2.3 mi (7:31 / mi) +69ft 7:18 / mi
shoes: Hoka - Stinson EVO
run right after ride. this is what bryan suggested to do so my muscles were already warmed up and loose. ran in the hokas for extra cushion/caution.
Jogged over to the YMCA track and ran laps. a bit tight starting out and then loosened up and actually started to feel pretty good. I was going to push it to 3 miles but just headed home to walk the pup.
Jogged over to the YMCA track and ran laps. a bit tight starting out and then loosened up and actually started to feel pretty good. I was going to push it to 3 miles but just headed home to walk the pup.
Thursday Apr 11, 2013 #
Note
slept:8.0 (injured)
beers and burritos last night. coma sleep.
I had a dull ache and some soreness in my thigh last night. I could feel when i was running around with the dog. not sure what to do. I reached out to bryan to get his opinion. he told me last week that this is to be expected, but just don't know how much.
we'll see. I was going to jog again tonight but may hold off. not sure... i just wanna run and really start "training".
I had a dull ache and some soreness in my thigh last night. I could feel when i was running around with the dog. not sure what to do. I reached out to bryan to get his opinion. he told me last week that this is to be expected, but just don't know how much.
we'll see. I was going to jog again tonight but may hold off. not sure... i just wanna run and really start "training".
6 AM
Cycling-Road 2:10:00 [3] 36.0 mi (16.6 mph) +1545ft
on it early. stoked kurt wanted to ride. sprinters a loop and kind of cold. didn't wear gloves and paid the price a bit.... good times and leg felt great.
12 PM
Strength/Core 45:00 [3]
solid session at lunch. Talked with Bryan right before and he told me stuff I should be doing and that my soreness is probably due to the muscle being tight. baby steps.
My lunch sessions are going to be long, more intense, but less frequent. aiming for 2 solid sessions on mon & thrurs. kept it a bit in recovery mode after big ride last weekend and just now feel like I'm really coming around.
stretching
300 sit ups on the ball
3 x 20 push ups
myrtl
3 x 2 rounds of hop lunge matrix
Ru running warm up & drills
2 rounds
5 dead hang pull ups
30 hanging knee raises
2 rounds
20 (10 ea leg) step up x-chop
20 kbs #35
2 rounds on bosu
20 overhead tri ext
20 curls (ea arm)
20 situps
2 rounds
21 TRX IYT
20 (10 ea leg) TRX reverse crossover lunge
20 k2e
pvc roller
truestretch
My lunch sessions are going to be long, more intense, but less frequent. aiming for 2 solid sessions on mon & thrurs. kept it a bit in recovery mode after big ride last weekend and just now feel like I'm really coming around.
stretching
300 sit ups on the ball
3 x 20 push ups
myrtl
3 x 2 rounds of hop lunge matrix
Ru running warm up & drills
2 rounds
5 dead hang pull ups
30 hanging knee raises
2 rounds
20 (10 ea leg) step up x-chop
20 kbs #35
2 rounds on bosu
20 overhead tri ext
20 curls (ea arm)
20 situps
2 rounds
21 TRX IYT
20 (10 ea leg) TRX reverse crossover lunge
20 k2e
pvc roller
truestretch
Wednesday Apr 10, 2013 #
Note
slept:8.0 (injured)
wow... this is going to be a long road back. sore from running 2.15 miles yesterday! good news is that there is now pain in my quad or femur. both legs feel equally like shit.
8 AM
Cycling-Road intervals (RSF Intervals) 1:27:00 [3] 26.0 mi (17.9 mph) +1966ft
solid ride this morning. legs opened up quickly and soreness from running was gone. did the interval ride in RSF that I have been thinking about. to get some baselines. perfect to get ready for CX.
interval 1 - Camino del Norte East
10:46, 3.42 miles, 289ft
avg pwr: 249
normal pwr: 267
interval 2 - RSF - Fire station to SD Park
7:29, 2.38 miles, 295ft
avg pwr: 269
normal pwr: 286
interval 3 - RSF - SD Park to Fire station
7:04, 2.57 miles, 213ft
avg pwr: 256
normal pwr: 274
interval 1 - Camino del Norte West
9:13, 3.4 miles, 197ft
avg pwr: 232
normal pwr: 251
total for ride
Avg Power: 191 W
Max Power: 835 W
Max Avg Power (20 min): 233 W
Normalized Power (NP): 235 W
Intensity Factor (IF): 1.176
Training Stress Score (TSS): 200.3
Work: 1,001 kJ
interval 1 - Camino del Norte East
10:46, 3.42 miles, 289ft
avg pwr: 249
normal pwr: 267
interval 2 - RSF - Fire station to SD Park
7:29, 2.38 miles, 295ft
avg pwr: 269
normal pwr: 286
interval 3 - RSF - SD Park to Fire station
7:04, 2.57 miles, 213ft
avg pwr: 256
normal pwr: 274
interval 1 - Camino del Norte West
9:13, 3.4 miles, 197ft
avg pwr: 232
normal pwr: 251
total for ride
Avg Power: 191 W
Max Power: 835 W
Max Avg Power (20 min): 233 W
Normalized Power (NP): 235 W
Intensity Factor (IF): 1.176
Training Stress Score (TSS): 200.3
Work: 1,001 kJ
Tuesday Apr 9, 2013 #
Note
slept:7.5 (injured)
up kinda late watching tv but good sleep. took the pup out really quick at 3am and then right back to sleep.
my legs are feeling good. no pain in left leg/femur. running later today. hoping all goes. well If I can get in a couple of short runs this week I can stop checking the "injured" box.
I just ran around the block with the pup and actually ran. felt awesome!!! can't wait until this arvo!
my legs are feeling good. no pain in left leg/femur. running later today. hoping all goes. well If I can get in a couple of short runs this week I can stop checking the "injured" box.
I just ran around the block with the pup and actually ran. felt awesome!!! can't wait until this arvo!
8 AM
Cycling-Road 2:10:00 [3] 37.0 mi (17.1 mph) +2271ft
more mellow miles. sprinters loop with brad & todd with a pit stop at VH on the way back. legs are coming back quickly. some some hard tempo efforts with the boys during the second half. good fun.
looking forward to an ez jog later.
looking forward to an ez jog later.
10 AM
Strength/Core 15:00 [3]
quick session at home after the ride.
3 rounds
30 situps on ball
20 pushups
20 TRX rows
stretching with band
foam roller
3 rounds
30 situps on ball
20 pushups
20 TRX rows
stretching with band
foam roller
5 PM
Running 15:11 [3] 2.15 mi (7:04 / mi) +38ft 6:57 / mi
shoes: Nike Lunar Glide 4 - Grey
YES!!!! super mellow run. headed over the Y with Ruby & maggie. they walked and I ran laps around the dirt track. I would stop and walk for a couple minutes between laps... then ran home. all pain free. some tightness in my inner thigh/hamstring but no "pain". stoked. being very conservative.
pace came naturally. felt like i was holding back.
pace came naturally. felt like i was holding back.
Monday Apr 8, 2013 #
Note
slept:8.0 (injured) (rest day)
Pretty good sleep. I was blasted last night. Not that hungry and couldn't even finish a beer!!
Up early with the pup and 4 walks before work. Good to get the body moving.
Up early with the pup and 4 walks before work. Good to get the body moving.
4 PM
Cycling-Road (recovery) 1:26:00 [3] 23.0 mi (16.0 mph) +1190ft
unplanned recovery spin with brad & kurt. glad i got out. body is tired but legs are ok. feeling yesterday for sure but not thrashed. more proof running is good for me.
yesterday was a good deposit in the bank of suffering that will pay off this summer.
yesterday was a good deposit in the bank of suffering that will pay off this summer.