Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 22, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Dec 22, 2013 #
Note
slept:8.0
good one. slept in a bit. a little creaky from the run yesterday but overall pretty good.
8 AM
Running (dog jog) 42:00 [3] 5.41 mi (7:46 / mi) +564ft 7:04 / mi
shoes: Nike Zoom Elite
sunday shakeout with ruby. mellow around the hood. just loosening up.
9 AM
Running 45:00 [3] 6.65 mi (6:46 / mi) +600ft 6:14 / mi
shoes: Nike Zoom Elite
headed out feeling good and decided I was going to try to get 2 of the 4 Strava CR's that I don't have on the hood trails. Both of the ones I went after are on the same trail just different directions. got by both of them by a good margin but I had to work for them. Only 2 more to go and then I will own all of them in hood... kind of make running hard fun.... especially on tired legs.
finished out the run cruising and my legs felt good. stoked about the pace of the run after solid day yesterday and a good week overall.
finished out the run cruising and my legs felt good. stoked about the pace of the run after solid day yesterday and a good week overall.
Saturday Dec 21, 2013 #
Note
slept:9.0
good sleep. up and on it early for a saturday.
2 x Saint Archer DIPA last night at PPH. A really good DIPA... can't wait until they bottle it.
2 x Saint Archer DIPA last night at PPH. A really good DIPA... can't wait until they bottle it.
7 AM
Running (Aerobic Long Run) 2:52:00 [3] 20.0 mi (8:36 / mi) +3629ft 7:20 / mi
shoes: Hoka Rapa Nui Trail
Good long run... considering. Never had good legs. I was feeling the heavy squat from thursday from the first step. a good thing I think. I already felt like I had 20 miles in my legs from the very start. good simulation for a 50 miler.
Never pushed the pace. Just steady and aerobic all day. Just wanted to get in some good climbing. Hit every trail with the exception of Nascar out at La Costa. There's couple of Strava CR's I am going to chase next week.
Never pushed the pace. Just steady and aerobic all day. Just wanted to get in some good climbing. Hit every trail with the exception of Nascar out at La Costa. There's couple of Strava CR's I am going to chase next week.
Friday Dec 20, 2013 #
Note
slept:7.0
stayed up watching person of interest.. .so good. the colder mornings are back.... i'm soft!
6 AM
Cycling-MTB 1:39:00 [3] 17.1 mi (10.4 mph) +2073ft
early morning mtb from home. dark and cold at the start. headed over to la costa to see that they have shut down and bulldozed a fun section of trails to build houses. lame. there are still good trails out there but now my normal way of accessing them has been destroyed.
good legs. nothing hard.
good legs. nothing hard.
12 PM
Strength/Core 20:00 [3]
shoes: Reebok Nano - Camo
quick session. legs getting pretty sore from squats yesterday.
stretching
3 rounds
5 x dhead hang pulls
10 x t-push ups
clean & press
10 x #45
10 x #55
8 x #65
5 x 5 #75 - felt pretty easy.
truestretch
stretching
3 rounds
5 x dhead hang pulls
10 x t-push ups
clean & press
10 x #45
10 x #55
8 x #65
5 x 5 #75 - felt pretty easy.
truestretch
Thursday Dec 19, 2013 #
Note
slept:8.0
woke up this morning feeling very rested and my body fresh. I was considering doubling up and running again yesterday afternoon but decided not to. instead i kept yesterday mellow. the right call.... i will slowly start adding volume to get ready for SOB50. it's getting close...
6w, 2d: Sean O'Brien 50 miler
6w, 2d: Sean O'Brien 50 miler
6 AM
Running 1:02:00 [3] 8.52 mi (7:17 / mi) +528ft 6:52 / mi
shoes: PI Road H3
met up with mario at the lagoon. we have been trying to sync up for weeks and we finally made it happen. i was planning on a 4 mile tempo but instead we just ran steady and chatted the whole time. good to hear about the XC nats and his move to SF.
legs and body feel good. nice i'm back where this run felt like it took nothing out of me and the pace felt really easy.
legs and body feel good. nice i'm back where this run felt like it took nothing out of me and the pace felt really easy.
12 PM
Strength/Core 40:00 [3]
felt good today.
truestretch - all the new stretches bryan taught me are making a difference for upper & lower body.
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
30 x weighted side bend
Sqauts
10 x #95, 8 x #115, 6 x #135, 4 x #145, 2 x #155, 4 x #145, 6 x #135, 8 x #115, 10 x #95
- 10 x kbs #40 between all squat sets
stoked that #155 felt pretty easy. big jump in past few weeks.
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
2 x 10 knees to elbows - never been able to link them up very well until today. just clicked. 10 unbroken was easy.
BS sesh with denner.
truestretch - all the new stretches bryan taught me are making a difference for upper & lower body.
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
30 x weighted side bend
Sqauts
10 x #95, 8 x #115, 6 x #135, 4 x #145, 2 x #155, 4 x #145, 6 x #135, 8 x #115, 10 x #95
- 10 x kbs #40 between all squat sets
stoked that #155 felt pretty easy. big jump in past few weeks.
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
2 x 10 knees to elbows - never been able to link them up very well until today. just clicked. 10 unbroken was easy.
BS sesh with denner.
Wednesday Dec 18, 2013 #
Note
slept:8.5
zombie. sore from ART
6 AM
Running (dog jog) 52:00 [3] 6.3 mi (8:15 / mi) +873ft 7:18 / mi
shoes: Hoka Rapa Nui Trail
rubys long run. she was a bit distracted today so quite a few stops. body and legs felt good once i loosened up.
i put some thin sole insoles in the rap nui's and they felt good. Going to see how the feel on my long run Saturday.
i put some thin sole insoles in the rap nui's and they felt good. Going to see how the feel on my long run Saturday.
7 AM
Running (strides) 12:30 [3] 1.7 mi (7:21 / mi) +49ft 7:09 / mi
shoes: Hoka Rapa Nui Trail
jogged over the Y after dropping ruby at home. 6 strides on the baseball field. need to do these more often.
12 PM
Strength/Core 25:00 [3]
mellow.
truestrech, swiss ball core circuit, myrtl
truestrech, swiss ball core circuit, myrtl
Dry Sauna 10:00 [3]
needed this. lax ball & stick.
Tuesday Dec 17, 2013 #
Note
slept:8.5
in bed early. right to sleep. woke up rested.
6 AM
Running (Hill Work) 1:15:00 [3] 9.6 mi (7:49 / mi) +1427ft 6:51 / mi
shoes: Nike Lunar Glide 4 - Grey
another solid run. definitely getting in the swing of things and really liking running a bit harder and less overall volume. same hill circuit as last week and quite a bit faster all around. A few Strava CR's. There's one (quail trail climb) that I need to get. I have all the others in the hood. I went for it today and was still 34 seconds off... that's a lot. Not sure if the CR is actually legit but I'm going to keep chasing it until i get it!
http://app.strava.com/activities/100638959
http://app.strava.com/activities/100638959
11 AM
Strength/Core 22:00 [3]
quick and effective session due to holiday lunch party
truestretch
500m row
5 rounds
10 pull ups
10 push ups
20 air squats
20 sit ups on ball
500m row
truestretch
500m row
5 rounds
10 pull ups
10 push ups
20 air squats
20 sit ups on ball
500m row
Rowing 8:00 [3] 0.75 mi (10:40 / mi)
rowing during workout
5 PM
Body Work (ART) 1 [3]
ART with Asher. So stoked i found this dude. 5 min WALK from my front door. a lot of work on the lower legs. determined to figure out why I have been prone to shin splints since high school. he has a lot of ideas and after these sessions my ankles, calves, and lower legs feel great... worth 40 minutes in the pain cave.
Monday Dec 16, 2013 #
Note
slept:8.0
wanted to stay in bed. monday's have been rough lately.
6 AM
Cycling-Road 1:24:00 [3] 23.5 mi (16.8 mph) +1204ft
mellow spin around the hood. legs good but body a bit tired. typical monday...
12 PM
Strength/Core 35:00 [3]
shoes: Reebok Nano - Camo
stretcing
2 x 100 sit ups on ball
2 x 10 t-push ups
truestretch
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
10 x DL #95
10 x DL #115
5 rounds
5 x DL #135 (pretty easy)
10 x kbs #50
band stretching & mobility, pvc roller, stretching
2 x 100 sit ups on ball
2 x 10 t-push ups
truestretch
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
10 x DL #95
10 x DL #115
5 rounds
5 x DL #135 (pretty easy)
10 x kbs #50
band stretching & mobility, pvc roller, stretching