Training Log Archive: Grandpa JamesonIn the 7 days ending Jul 21, 2013:
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Sunday Jul 21, 2013 #
Note
slept:7.5
up early to surf with boys and then run.
waves sucked... wind was on it.
waves sucked... wind was on it.
9 AM
Running 2:01:00 [3] 14.6 mi (8:17 / mi) +2550ft 7:07 / mi
shoes: Nike LunarFly 3 Trail - 1
killer run out in San Elijon with Maggie & Matt. Up and over then back up to double peak. connected to the towers and then the trails back to the road. grinder last mile on the road.... night and day different on this 2 hour run than 2 weeks ago. plenty left in the tank. progress. can't wait to get back out there for more fun.
Saturday Jul 20, 2013 #
Note
slept:9.5
Mega sleep and feel super rested.
8 AM
Cycling-MTB 2:11:00 [3] 21.0 mi (9.6 mph) +2776ft
fun session. no rush getting out the door. decided to jump on mtb and head to la costa. good times. I rode most of the technical stuff pretty well but a few dabs and hike-a-bikes over the real gnar stuff. can't crash yet... soon. another month and clavicle should be 100%.
solid loop with plenty of climbing. really need to keep this up.
solid loop with plenty of climbing. really need to keep this up.
Friday Jul 19, 2013 #
Note
slept:7.5
good sleep but woke up around 1 because ruby is sick. shit every where. cleaned that up and went back to sleep. good times!
woke to my body feeling great!
stoked it's friday.
woke to my body feeling great!
stoked it's friday.
6 AM
Running 1:00:00 [3] 7.4 mi (8:06 / mi) +735ft 7:25 / mi
shoes: Nike LunarFly 3 Trail - 2
broke out a new pair of Nike LunarFly trail shoes (i bough 2 new pairs when they were on clearance at RR). I love this shoe. feel so good one my feet, a bit of support, and good cushioning. i need to stick with these for trail trainers.
headed out solo for some running in the hood. knocked out some good climbs and can feel the fitness coming on. really good run and wanted and could have gone longer. baby steps.
headed out solo for some running in the hood. knocked out some good climbs and can feel the fitness coming on. really good run and wanted and could have gone longer. baby steps.
7 AM
Running (dog jog) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Nike LunarFly 3 Trail - 2
quick jog with ruby before dropping her off and then jogged home. good cool down and snappy legs.
12 PM
Strength/Core 30:00 [3]
shoes: Saucony Kinvara 4 - OR/WH
mellow friday sesh.
stretching.
2 rounds
1 min front plank
1 min flutter kicks
1 min side plank
1 min superman flutter kicks
1 min side plank
band stretching/mobility - ankle ROM is getting way better
truestretch
2 rounds on bosu
20 overhead tri ext #27.5
20 curls #15
20 lat shoulder raises #10
10 pushups - this was a test. could feel in clavicle. need to give it more time.
stretching.
2 rounds
1 min front plank
1 min flutter kicks
1 min side plank
1 min superman flutter kicks
1 min side plank
band stretching/mobility - ankle ROM is getting way better
truestretch
2 rounds on bosu
20 overhead tri ext #27.5
20 curls #15
20 lat shoulder raises #10
10 pushups - this was a test. could feel in clavicle. need to give it more time.
Dry Sauna 10:00 [3]
super hot today... cracked. i was planning on 15 min
LAX ball & stick. all good. no more knots in tibialis posterior!
LAX ball & stick. all good. no more knots in tibialis posterior!
Thursday Jul 18, 2013 #
Note
slept:8.0 weight:153.2lbs
in bed early. awesome.
6 AM
Cycling-Road 1:38:00 [3] 22.5 mi (13.8 mph) +3698ft
awesome ride this morning. best i've felt since coming back and the most fun I've had on a ride. Headed out to double peak. Climbed the SE side and then back around the Ridge trails. back to base of double peak and the more on the san marcos lake trail. got lost a couple of times and got myself into plenty of sketchy situations. Steep, loose, rocky descents. a lot of climbing and a bunch of short, super steep stuff. almost ran out of gears.
so stoked on the cx bike for rides like this.
so stoked on the cx bike for rides like this.
12 PM
Strength/Core 30:00 [3]
shoes: Saucony Kinvara 4 - OR/WH
quick session. crunched for time. quality.
truestretch
4 rounds
10 x squat, DL, clean, thruster with the bar #45
20 x kbs #26 (ready to move back up to 35-40+)
20 x step ups (1,2 front, 3,4 crossover)
50 situps on ball
foam roller & stretching
truestretch
4 rounds
10 x squat, DL, clean, thruster with the bar #45
20 x kbs #26 (ready to move back up to 35-40+)
20 x step ups (1,2 front, 3,4 crossover)
50 situps on ball
foam roller & stretching
Wednesday Jul 17, 2013 #
Note
slept:7.5 (injured)
slept at 8.5 - 10,120ft.
solid, zombie sleep.
solid, zombie sleep.
6 AM
Running 49:50 [3] 6.3 mi (7:55 / mi) +217ft 7:40 / mi
shoes: Hoka - Stinson EVO
swami's loop with maggie. same as we did a week ago. a bit faster this time. body a bit creaky out the gate but then came around. rand in the hokas... and i officially hate them. i think they make my feet and lower legs hurt more. i need to take them out of the rotation.
12 PM
Strength/Core 35:00 [3]
shoes: Saucony Kinvara 4 - OR/WH
truestretch
2 rounds
1 min situps on ball
1 min flutter kicks
1 min plank
1 min superman flutter kicks
1 min situps on ball
- myrtl between rounds
mobitly/stretching with band
2 rounds
10 seated calf raises - deep/stretching #35
30 sec squat hold
3 rounds
3x5 step down & reach on 12" box
10 x deadlift #45 - test to see if shoulder could take it. A OK!
Foam roller.
2 rounds
1 min situps on ball
1 min flutter kicks
1 min plank
1 min superman flutter kicks
1 min situps on ball
- myrtl between rounds
mobitly/stretching with band
2 rounds
10 seated calf raises - deep/stretching #35
30 sec squat hold
3 rounds
3x5 step down & reach on 12" box
10 x deadlift #45 - test to see if shoulder could take it. A OK!
Foam roller.
Dry Sauna 12:00 [3]
supple leopard sesh. reread the mobility chapter in Power Speed ENDURANCE last night. good shit.
got into my shins & calves with LAX ball. so good. self ART. also a lot of work on feet then stick on entire legs.
got into my shins & calves with LAX ball. so good. self ART. also a lot of work on feet then stick on entire legs.
Tuesday Jul 16, 2013 #
Note
slept:7.5 weight:152.8lbs (injured)
slept at 8.5 - 10,120ft. game on.....
graston & ice last night before bed.
body feels good. foot nagging a bit and not rushing. i am just going to ask the doc to take an xray today since I am xrays any way. it doesn't "hurt" just uncomfortable at certain angles. can't find any pain while pressing on it. i'm old... i'm falling apart!
graston & ice last night before bed.
body feels good. foot nagging a bit and not rushing. i am just going to ask the doc to take an xray today since I am xrays any way. it doesn't "hurt" just uncomfortable at certain angles. can't find any pain while pressing on it. i'm old... i'm falling apart!
6 AM
Cycling-Road 1:56:00 [3] 29.0 mi (15.0 mph) +2070ft
i decided to do a bit of work on the hill this morning. I need to start doing some specific work. i really feel climbing on the bike helps with climbing steep trails.
listen around the 9min mark.
http://www.irunfar.com/2013/07/troy-howard-post-20...
4 x the inside. not fast or even near all out.
cruised all the way to the top after the last one and then mellow home. I am going to put some road tires on my cx bike. kinda over the extra resistance.
http://app.strava.com/activities/67506785
listen around the 9min mark.
http://www.irunfar.com/2013/07/troy-howard-post-20...
4 x the inside. not fast or even near all out.
cruised all the way to the top after the last one and then mellow home. I am going to put some road tires on my cx bike. kinda over the extra resistance.
http://app.strava.com/activities/67506785
10 AM
Note
appt with Dr. D to go over progress and healing. took xrays of my ribs, clavicle, and I had him take a couple of my foot too.
Everything looks good.
clavicle - healing and solid
ribs - upper ribs are pretty much healed, lowest one still has a ways to go but should heal
foot/ankle - nothing to see. everything perfect. thinks i just pissed of some ligaments when i rolled my ankle and amazingly it hasn't hurt all day. rest. going to run tomorrow.
Everything looks good.
clavicle - healing and solid
ribs - upper ribs are pretty much healed, lowest one still has a ways to go but should heal
foot/ankle - nothing to see. everything perfect. thinks i just pissed of some ligaments when i rolled my ankle and amazingly it hasn't hurt all day. rest. going to run tomorrow.
Monday Jul 15, 2013 #
Note
slept:8.0
good sleep after a long fun weekend.
******
from Sage Canaday's blog. I love this.
"I chose a week going from Saturday to Friday because it happened look the best on my training log…lots of people count their weeks from Sunday to Saturday or Monday to Sunday but I wanted this total to look higher than my usual weekly mileage!). It’s not about any given 7-day block of training anyway – it’s about weeks and weeks and months and months and years and years of training, appropriate periodization and desired adaptation."
******
from Sage Canaday's blog. I love this.
"I chose a week going from Saturday to Friday because it happened look the best on my training log…lots of people count their weeks from Sunday to Saturday or Monday to Sunday but I wanted this total to look higher than my usual weekly mileage!). It’s not about any given 7-day block of training anyway – it’s about weeks and weeks and months and months and years and years of training, appropriate periodization and desired adaptation."
C • yes 1
6 AM
Cycling-Road 1:36:00 [3] 26.2 mi (16.4 mph) +1460ft
rolled out early and perfect, cool temps. standard hood loop but added the climb up east college to get a bit more work. i can definitely feel me getting better each week on the bike... now if that would just transfer to the run.
12 PM
Strength/Core 40:00 [3]
shoes: Saucony Kinvara 4 - OR/WH
kind of a half assed session... still kinda sore from saturday's run and R hurts a bit.... lame.
2 rounds
100 situps on ball
myrtl
band work on feet, shins, etc
2 rounds
20 calf ext/stretch/deep #45
20 air squats
5 round of lunge matrix
Squat - 10x45, 10x95, 8x115, 10x95, 20x45
2 rounds on bosu
20 overhead tri ex #27.5
20 curls #15
20 lat shoulder raises #10
20 situps
Truestretch & foam roller
2 rounds
100 situps on ball
myrtl
band work on feet, shins, etc
2 rounds
20 calf ext/stretch/deep #45
20 air squats
5 round of lunge matrix
Squat - 10x45, 10x95, 8x115, 10x95, 20x45
2 rounds on bosu
20 overhead tri ex #27.5
20 curls #15
20 lat shoulder raises #10
20 situps
Truestretch & foam roller