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Training Log Archive: Grandpa Jameson

In the 7 days ending Mar 2, 2014:

	activity	#	time	miles		km		+ft
	Running	9	9:50:21	76.45	(7:43)	123.03	(4:48)	8707
	Strength/Core	5	2:50:00
	Cycling-Road	1	1:23:00	23.5	(17.0/h)	37.82	(27.3/h)	1211
	Total	15	14:03:21	99.95		160.85		9918
averages - sleep:8.2 weight:148.9lbs

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Sunday Mar 2, 2014 #

Note
slept:9.0

a bit sore from yesterday's run... it's been a while.

epic pizza and saint archer pale ale on draft at the privateer.

9 AM

Running 1:10:00 [3] 9.0 mi (7:47 / mi) +965ft 7:04 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

easy jog around the the hood trails with maggie and ruby. ruby's longest run so far.

good ending to biggest week of running i've put down in a while. time for a rest week. looking forward to it.... just not the travel back east.

Saturday Mar 1, 2014 #

Note
slept:9.0

big sleep. rested and ready.

drake's hopocalypse at aleshouse last night. really good and glad we stumbled upon a Drake's tap take over.

9 AM

Running 3:03:00 [3] 22.4 mi (8:10 / mi) +4038ft 6:59 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

out at san elijo with maggie. only got about 20 minutes of rain. from 1:15-1:45 but it was a pouring, windy and cold!

hilly route with last 20 minutes at marathon effort, luckily not marathon pace. ran what i felt would be a 50k effort for 20 minutes 2:40 into the run. happy with the effort. most of it was uphill, windy, and in some mud. fun day on the trails... i'm smashed.

20 min effort: 2.7 miles, 7:18 pace

Friday Feb 28, 2014 #

Note
slept:8.0

pouring rain. good sleep.

6 AM

Running 44:00 [3] 5.4 mi (8:09 / mi) +458ft 7:33 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

easy jog in the rain and wind with maggie and ruby. ruby was charging all the puddles and mud... living the dream. felt really good on this. super mellow.

12 PM

Strength/Core 40:00 [3]

truestretch

2x
3 min plank, 1 min flutter kicks, 1 min superman flutter kicks

3x
21 x TRX IYT
10 x TRX push up/fly

3x on bosu
20 x overhead tri ext #25
20 x bicep curl (ea arm) #20
20 x lateral shoulder raises #10
20 x sit ups

foam roller

Thursday Feb 27, 2014 #

Note
slept:7.75 weight:147.8lbs

last wednesday night cutover for this project is complete... so stoked.

6 AM

Running 1:18:00 [3] 10.4 mi (7:30 / mi) +1043ft 6:51 / mi
shoes: Nike Zoom Wildhorse - 1 (10)

medium long run with maggie. light rain and some mud on the trails. fun outing... felt ok. looking forward to more running in the "weather" in the next couple of days.

7 AM

Running 2:51 [3] 0.5 mi (5:42 / mi)
shoes: Nike Zoom Wildhorse - 1 (10)

4 x 20" strides at the Y after the run. felt quicker than last week. jog home

12 PM

Strength/Core 40:00 [3]

truestretch

3x
10 x front step ups (ea leg)
10 x kbs #35
10 x lateral step ups (ea leg)
10 x kb clean & press #26

3x
3x5 step down & reach
20 x calf raises (ea leg)

3x
20 x bosu ball hop
2 x lunge matrix
10 x knees to elbows

2 x 3 single leg hop matrix (ea leg)
2 x 10 squat broad jump
2 x 10 squat jumps

5 PM

Running 30:30 [3] 4.0 mi (7:38 / mi) +336ft 7:04 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

quick hood lap with maggie after work. felt better than this morning.

C • Tuff to beat 1

Wednesday Feb 26, 2014 #

Note
slept:7.75

woke up feeling fresh and wide awake.

6 AM

Running 1:02:00 [3] 8.0 mi (7:45 / mi) +738ft 7:08 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

mellow run around the hood with maggie and ruby. felt better as the run went on. just easy miles today.

12 PM

Strength/Core 30:00 [3]

truestretch
2 x swiss ball core circuit
myrtl
ankle mobility

Tuesday Feb 25, 2014 #

Note
slept:8.0 weight:150lbs

solid sleep... as usual.

150 even... pretty sure i am leaning up. I've typically been 152 on tuesdays after the weekend and mellow monday. so 150 on a tuesday is solid. slowly getting there. 5.5 weeks until 50k and likes to be 145-148. so that's not far away.

6 AM

Running 1:12:00 [3] 10.25 mi (7:01 / mi) +558ft 6:41 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

awesome run this morning. things are definitely moving in the right direction. the workout was just a steady run with 10 minutes at 10k-HM pace. I had a rough goal to just get a bit under 6 min/mile pace.

I felt good this morning from the first step. Nice long warm up down the cardiff trail and then up through downtown encitnias before flipping it and letting it rip. really stoked with the results this early on.
10 minutes, 1.8 miles, 5:37 pace

easy cool down home.

12 PM

Strength/Core 35:00 [3]

truestretch

2 x 10 Squat, good mornings, DL, cleans, thrusters #45

3x
10 x DL #115
20 x kbs #35
20 x sit ups on ball

21-15-9 - pull ups, push ups, air squats

more stretching and foam roller

5 PM

Running 48:00 [3] 6.5 mi (7:23 / mi) +571ft 6:49 / mi
shoes: Nike Zoom Fly - Volt/Red

quick jog with maggie and then to pick up the pup. felt ok.

Monday Feb 24, 2014 #

Note
slept:8.0

crashed last night. another solid weekend and another week of some good running ahead before cutting back for some travel back east.

6 AM

Cycling-Road 1:23:00 [3] 23.5 mi (17.0 mph) +1211ft

standard monday morning spinner and felt great. legs felt great, energy high, and ready to rip.

12 PM

Strength/Core 25:00 [3]

just a mellow recovery session

truestretch and a lot more dynamic stretching
myrtl
2 x 100 sit ups on ball
pvc roller

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