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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 9, 2014:

	activity	#	time	miles		km		+ft
	Running	7	6:57:00	55.7	(7:29)	89.64	(4:39)	4808
	Strength/Core	5	2:20:00
	Cycling-Road	1	1:07:00	18.3	(16.4/h)	29.45	(26.4/h)	610
	Total	12	10:24:00	74.0		119.09		5418
averages - sleep:8.4 weight:151.3lbs

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Sunday Feb 9, 2014 #

Note
slept:9.0

solid.

8 AM

Running 1:01:00 [3] 8.0 mi (7:37 / mi) +745ft 7:00 / mi
shoes: Nike Zoom Elite 6

eight mile hood loop with maggie and ruby. tired today and just got it done. a good feeling to be tired like this from training. not sore or achey.... just flat out tired.

C • DIPA 2

Saturday Feb 8, 2014 #

Note
slept:8.5

good times at PPH last night. disappointed by belching beaver DIPA.

9 AM

Running 2:00:00 [3] 16.4 mi (7:19 / mi) +1198ft 6:51 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

solid long run at hodges with maggie. started at HH and ran most of the fun single track. pretty flat and just rolling along. ok legs, just no snap due to plyo workout on thursday.... which means it was a good work out.

Friday Feb 7, 2014 #

Note
slept:8.5

zombie. extra hour b/c M is off today.

feeling the plyo work today. wow.

7 AM

Running (recovery) 32:30 [3] 4.1 mi (7:56 / mi) +423ft 7:13 / mi
shoes: Nike Zoom Kiger

easy recovery jog with maggie and ruby. started to feel good half, typical

1 PM

Strength/Core 30:00 [3]

spent all morning troubleshooting various issues.... finally got over the gym...

truestretch

5x
10 x pull ups
10 x kbs #35
20 x sit ups on ball
10 x kb clean & press #26
20 x hanging knee raises

2 x 3 min plank
pvc roller

Thursday Feb 6, 2014 #

Note
slept:7.5 weight:150.6lbs

long day in the office yesterday 8-830.

6 AM

Running 1:15:00 [3] 10.2 mi (7:21 / mi) +1188ft 6:37 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

medium long run with maggie. 10+ mile loop in the hood. felt solid today. no niggles, not tired, just good. a lot of coyotes out.

C • What the hell is a niggle? 3

12 PM

Strength/Core 30:00 [3]

truestretch.... extended... felt good to loosen up from this morning
swiss ball core circuit
myrtl
ankle mobility

5 PM

Running 18:30 [3] 2.4 mi (7:43 / mi) +164ft 7:14 / mi
shoes: Nike Zoom Elite 6

warm up and cool down for plyo workout with maggie.

Strength/Core (Plyometrics) 15:00 [3]
shoes: Nike Zoom Elite 6

maggie wants to start doing a plyo workout once a week and I'm all for it... so is her coach. stoked she's wanting to do this stuff....

RU running warm up and running drills
1 x 10 lunge jumps
4 x hop matrix
4 x single leg hop matrix
2 x 10 double leg bounding
2 x uphill bounding (25 yards)
2 x 10 squat jumps

Wednesday Feb 5, 2014 #

Note
slept:8.0 weight:152lbs

feeling rested and soreness is almost gone.

went up to the redlands yesterday and brian finished both my arms. just some minor touch ups. stoked.

first day of eating/diet experiment. I'd like to get down to about 145ish for the oriflamme 50k on 4/5 and see how i feel. nothing drastic and i don't want to get too skinny or lose the muscle i've put on in the past few months.

C • Diet 3

6 AM

Running 50:00 [3] 6.6 mi (7:35 / mi) +581ft 7:00 / mi
shoes: Nike Zoom Elite 6

easy run with maggie and ruby. legs almost back to normal. definitely the quickest i've ever recovered the mission gorge xterra race. feeling good an easy shake.

5 PM

Strength/Core 35:00 [3]

quick gym sesh before cutover tonight. didn't want to do anything crazy with a solid planned first thing tomorrow morning.

truestretch & stretching over ball

3x
5 x dead hand pull ups
10 x t-push ups
15 x air squat

ankle mobility

2 x 10 squat, good mornings, DL, cleans, thrusters #45
5 x cleans #65
1 x clean #95

3x
3 x clean #95
6 x push ups
9 x air squats

2 x 100 sit ups on ball
pvc roller - still brutal on quads

Tuesday Feb 4, 2014 #

Note
slept:8.25

more zombie sleep. asleep before 9. less sore today.

6 AM

Running 1:00:00 [3] 8.0 mi (7:30 / mi) +509ft 7:04 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

15 to 30 minute Warm-Up + Fartlek Workout: 6 times 1 minute at 5K effort with 1 minute recovery jog + 15 to 30 minute Cool-down

solid run with maggie. Quads still a bit short but good to get the blood flowing. felt better after for sure. all intervals were between 5:30-5:50 pace.

Monday Feb 3, 2014 #

Note
slept:8.75

in bed early... crashed.

sore waking up this morning but not like i have been in the past after this race. recovery should be quick.

6 AM

Cycling-Road 1:07:00 [3] 18.3 mi (16.4 mph) +610ft

super mellow spin down to del mar and back. just getting the junk out.

12 PM

Strength/Core 30:00 [3]

mellow session... just loosening up.
10 min on stationary bike
truestretch & stretching over ball
3 x 100 sit ups on ball
band stretching & mobility
foam roller - too sore for pvc
ankle mobility

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