Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 14, 2013:
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Sunday Jul 14, 2013 #
Note
slept:8.0
big day of running yesterday and my body is feeling good this morning. tired for sure but no pains. i thinking i have eliminated the coming on shin splints... or at least very close. ankle is still a bit wonky from rolling it about 10 days ago... all good.
after 3 solid weeks of building back running I am going to take mon-fri easy and then have another solid weekend up in BB.
after 3 solid weeks of building back running I am going to take mon-fri easy and then have another solid weekend up in BB.
8 AM
Cycling-Road 1:18:00 [3] 21.3 mi (16.4 mph) +758ft
mellow spin down to TP and back. active recovery. pool & bbq time!
Saturday Jul 13, 2013 #
Event: Cuyamaca 3 Peaks
Note
slept:6.0
930-330. up early to head down to cuyamaca. zombie sleep.
7 AM
Running warm up/down 15:00 [3] 1.2 mi (12:30 / mi) +252ft 10:26 / mi
shoes: PI Trail M2
warm up run/hike with matt. decided during this jog that PI's are too small. i need 10's. body good.
9 AM
Running 1:44:00 [3] 12.4 mi (8:23 / mi) +1348ft 7:36 / mi
shoes: New Balance 1210 - Grey/Red
I switched into the NB's and got on the line. my plans was to roll out conservative and then try to bring guys back on the flats... just to test strength.... plan really didn't work.
todd rolled off the front right away and I didn't bother to chase... dude is mega fast. hit the first mile in 6:24... sweet. fastest mile i've probably run since feb.
about mile in a went to the front of the chase pack and got to work... i was able to get gaps on the solid rollers so my plan was to dial it back and get a way up stonewall... didn't happen. missed the turn around mile 3. no worries. after a mile i had a feeling i was off course but didn't care. trails were rad. i stopped to tell the 2 guys chasing my that we were off course. they were bummed... i ran up the frontside of stonewall then down the back side (opposite route of race). then just ran the course backwards to the start finish.
promising run. stoked to know some speed is still there. stoked to work on getting fit.
todd rolled off the front right away and I didn't bother to chase... dude is mega fast. hit the first mile in 6:24... sweet. fastest mile i've probably run since feb.
about mile in a went to the front of the chase pack and got to work... i was able to get gaps on the solid rollers so my plan was to dial it back and get a way up stonewall... didn't happen. missed the turn around mile 3. no worries. after a mile i had a feeling i was off course but didn't care. trails were rad. i stopped to tell the 2 guys chasing my that we were off course. they were bummed... i ran up the frontside of stonewall then down the back side (opposite route of race). then just ran the course backwards to the start finish.
promising run. stoked to know some speed is still there. stoked to work on getting fit.
Running warm up/down 33:00 [3] 3.6 mi (9:10 / mi) +701ft 7:44 / mi
shoes: New Balance 1210 - Grey/Red
met todd after the race. super cool, humble dude. we ran the cool down together back up the final descent in the race cheering on the finishers and chatting. stoked for the opportunity to run with him more in the future. chasing him could be a game changer.
Friday Jul 12, 2013 #
Note
slept:7.5
slept at 7.5 - 8,370
slept good in the tent and getting a new generator. other one crapped out. killer customer service from Hypoxico. I still feel a shin splint coming on in right leg (standard protocol for me coming back to running). i felt same thing in the left but all the "work" i've been doing eliminated. Right shin acting up a bit but keeping it in check. top of right foot and ankle a bit sore after rolling it over a week ago.... the joys of running!!
slept good in the tent and getting a new generator. other one crapped out. killer customer service from Hypoxico. I still feel a shin splint coming on in right leg (standard protocol for me coming back to running). i felt same thing in the left but all the "work" i've been doing eliminated. Right shin acting up a bit but keeping it in check. top of right foot and ankle a bit sore after rolling it over a week ago.... the joys of running!!
6 AM
Cycling-Road 1:04:00 [3] 18.6 mi (17.4 mph) +476ft
mellow spin on the coast up to carlsbad. just to get the legs moving. looking forward to tomorrow. no matter what it should be a fun day.
12 PM
Strength/Core 20:00 [3]
shoes: Saucony Kinvara 4 - OR/WH
mellow sesh. dong the needful.
truestretch
2 rounds
1 min flutter kicks
1 min plank
1 min super man flutter kicks
myrtl
foam roller.
truestretch
2 rounds
1 min flutter kicks
1 min plank
1 min super man flutter kicks
myrtl
foam roller.
Dry Sauna 12:00 [3]
w/ the stick. legs are feeling loose and better than yesterday. i was already pretty dehydrated from sleeping in the tent so didn't stay in too long.
Thursday Jul 11, 2013 #
Note
slept:7.5 weight:153.6lbs
a lot of stretching, graston, and massage last night on lower legs. maggie worked out some vicious nots in lower legs. icing & k-taping after. doing the needful. coming back from being so outta shape is rough.... i guess i'm just getting old.
good news is diet is rock solid and I should be sub 150 in no time. been drinking 2 smoothies a day. one for breakie and one for lunch.... slimfast style! loading up on the goodness!
http://www.youtube.com/watch?v=d4Ww0WeOK8Q
good news is diet is rock solid and I should be sub 150 in no time. been drinking 2 smoothies a day. one for breakie and one for lunch.... slimfast style! loading up on the goodness!
http://www.youtube.com/watch?v=d4Ww0WeOK8Q
5 AM
Running 53:30 [3] 6.5 mi (8:14 / mi) +516ft 7:39 / mi
shoes: PI Trail M2
rolling at 5:37.
standard 6 mile hood loop. Maggie lead the way as usual. Still feeling slow but body better. all the work I did yesterday paid off. still feeling my ankle a bit. rolled it last week.... but nothing major, but pissed it off a bit.
saturday should be interesting.
standard 6 mile hood loop. Maggie lead the way as usual. Still feeling slow but body better. all the work I did yesterday paid off. still feeling my ankle a bit. rolled it last week.... but nothing major, but pissed it off a bit.
saturday should be interesting.
12 PM
Strength/Core 45:00 [3]
shoes: Saucony Kinvara 4 - OR/WH
good session but held back a bit. still did work but didn't want to get too sore with "race" on saturday.
truestretch
2 x 15 seated calf raises #35 - working/stretching the tibialis muscles
band mobility/stretching - a lot of ankle & tibialis work
2 rounds
100 situps on ball
15 hamstrings curls with ball
20 air squats
30 knee raises on total gym
2 rounds
20 step ups
20 crossover step ups
20 step downs
2 x 5x3 step down & reach
gnar foam roller session
truestretch
2 x 15 seated calf raises #35 - working/stretching the tibialis muscles
band mobility/stretching - a lot of ankle & tibialis work
2 rounds
100 situps on ball
15 hamstrings curls with ball
20 air squats
30 knee raises on total gym
2 rounds
20 step ups
20 crossover step ups
20 step downs
2 x 5x3 step down & reach
gnar foam roller session
Wednesday Jul 10, 2013 #
Note
slept:7.5
another good night of sleep. body is feeling better by the day... staying on top of shins and rest of body with multiple icing sessions each day, rolling, graston, etc. just gotta get through the first month+ of getting back to training and the niggles associated with taking a lot of time off.
6 AM
Cycling-Road 1:25:00 [3] 23.4 mi (16.5 mph) +1145ft
cool morning out on the road. felt awesome... and legs were ok. didn't push it. kind of recovery mode and just rolling.
12 PM
Strength/Core 20:00 [3]
2 rounds
100 situps on ball
myrtl
1 min plank
1 min flutter kicks
1 min superman flutter kicks
2 x 30 glute bridge
truestretch
100 situps on ball
myrtl
1 min plank
1 min flutter kicks
1 min superman flutter kicks
2 x 30 glute bridge
truestretch
Dry Sauna 15:00 [3]
brought the stick today... a lot good work. ripping my legs up.
Tuesday Jul 9, 2013 #
Note
slept:7.5 weight:154lbs
more really good sleep. been sleeping the best i have since the accident the past few days. feels good.
maggie and i went to the pool yesterday in the complex and i swam a couple of laps to test shoulder. after a couple i thought it was good but the 3rd kind of lit it up... surfing may have to wait another week. lame.
maggie and i went to the pool yesterday in the complex and i swam a couple of laps to test shoulder. after a couple i thought it was good but the 3rd kind of lit it up... surfing may have to wait another week. lame.
6 AM
Cycling-Road 1:31:00 [3] 24.8 mi (16.4 mph) +1450ft
another early morning and had the roads to myself. perfect temps. legs are feeling better and better on the bike. i am going to get my other wheel set dialed with road tires so I can roll a bit faster when I'm staing 100% on road.
climbed inside & outside TP and felt markedly better than the past few weeks. fitness is coming.
climbed inside & outside TP and felt markedly better than the past few weeks. fitness is coming.
12 PM
Strength/Core 30:00 [3]
quick recovery session and testing upper body
truestretch, band mobility & stretcing, PVC roller
2 rounds of 3x5 (ea leg) reverse slider lunges
2 rounds on bosu - test
20 over head tri ext #25
20 curls #17.5
20 kbs #26
20 sit ups
2 x 20 back ext
truestretch, band mobility & stretcing, PVC roller
2 rounds of 3x5 (ea leg) reverse slider lunges
2 rounds on bosu - test
20 over head tri ext #25
20 curls #17.5
20 kbs #26
20 sit ups
2 x 20 back ext
Dry Sauna 10:00 [3]
this is going to be regular thing.
felt really good an manageable. i want to get up to 20 min as a standard.
cranked on my lower legs and shins, stretching ankles, etc. good stuff.
felt really good an manageable. i want to get up to 20 min as a standard.
cranked on my lower legs and shins, stretching ankles, etc. good stuff.
6 PM
Running 32:30 [3] 4.1 mi (7:56 / mi) +365ft 7:19 / mi
shoes: PI Trail M2
fun afternoon hanging out with maggie and then hit the trails around 6. came home and new shoes were on the door step so i gave them a go.... and really liked them.
body felt ok.. nothing awesome, but not sore any where... just SLOW... but about 2 minutes faster on this loop than a 2 weeks ago. progress i guess.
body felt ok.. nothing awesome, but not sore any where... just SLOW... but about 2 minutes faster on this loop than a 2 weeks ago. progress i guess.
7 PM
Swimming (FLOP) 10:00 [3] 0.25 mi (40:02 / mi)
headed over the community pool with maggie post run... perfect cool down. swam a bunch of laps and shoulder felt about 85%. then some hot tub time.
Monday Jul 8, 2013 #
Note
slept:8.0
really good sleep. could have slept for a lot longer.... but ready to get the week started and a very busy monday.
not checking the injured box any more but not 100% healed. my ribs only bother me when laying on my side. hopefully going to paddle out and try to surf this week.
staying on top of the body. i am getting the normal aches and pains when returning to running. making sure to ice a lot, roll, and use the tool everyday. back on the fish oil and super drinks/smoothies this week too.
not checking the injured box any more but not 100% healed. my ribs only bother me when laying on my side. hopefully going to paddle out and try to surf this week.
staying on top of the body. i am getting the normal aches and pains when returning to running. making sure to ice a lot, roll, and use the tool everyday. back on the fish oil and super drinks/smoothies this week too.
5 AM
Running 50:00 [3] 6.3 mi (7:56 / mi) +215ft 7:41 / mi
shoes: Hoka - Stinson EVO
started running at 5:38. love it. so stoked to be back in the groove and being super productive.
mellow loop down to swami's and back through the hood. legs are good and gonna keep it mellow mon-fri with a big day coming on sat. ran in the hokas and will probably keep 1-2 runs per week in them especially when running easy and on road/sidewalk.
mellow loop down to swami's and back through the hood. legs are good and gonna keep it mellow mon-fri with a big day coming on sat. ran in the hokas and will probably keep 1-2 runs per week in them especially when running easy and on road/sidewalk.
12 PM
Strength/Core 45:00 [3]
shoes: Saucony Kinvara 4 - OR/WH
more solid body weight work. no stairmaster this week. a bit of recovery and think it puts a lot of pressure on the shins. the shins are good but don't want to add any additional stress outside of running, riding, and strength right now.
2 x 100 situps on ball
myrtl
band mobility/stretching
3 rounds
20 air squats
20 situps on ball
5 x lung matrix
20 situps on ball
3 rounds
20 step ups
20 situps on bosu
5 x 3 step down & reach
20 situps on bosu
pvc roller
2 x 100 situps on ball
myrtl
band mobility/stretching
3 rounds
20 air squats
20 situps on ball
5 x lung matrix
20 situps on ball
3 rounds
20 step ups
20 situps on bosu
5 x 3 step down & reach
20 situps on bosu
pvc roller