Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 23, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Mar 23, 2014 #
Note
slept:10.0
decent sleep.. like post race sleep. body achey and just tossing and turning.
killer dinner with the typical folks at PPH. ate my face off and had some good IPA. Hop Highway from Belching Beaver... it's so good.
killer dinner with the typical folks at PPH. ate my face off and had some good IPA. Hop Highway from Belching Beaver... it's so good.
9 AM
Running 1:13:00 [3] 9.1 mi (8:01 / mi) +786ft 7:25 / mi
shoes: Hoka Rapa Nui Trail
easy jog around the hood with maggie and ruby. ruby leading the charge and she was solid... but super smashed afterwards. legs loosened up during the run and felt much better after. standard sunday slog.
Saturday Mar 22, 2014 #
Note
slept:8.5
big run on tap today....
southern triangle ipa last night from rough draft. first time out of a bottle... good but much better when I had it on tap at PPH.
southern triangle ipa last night from rough draft. first time out of a bottle... good but much better when I had it on tap at PPH.
9 AM
Running 4:37:00 [3] 27.0 mi (10:16 / mi) +6041ft 8:28 / mi
shoes: Montrail Bajada
killer long run in the SA's. Up Los Pinos, down main divide to Bluejay, and then back down SJT. A wrong turn and some misinformation of from a ranger out there gave us about 4-5 bonus miles.
hard day out there. the climb up los pinos is just gnarly. I had an epic bonk the last ~4 miles heading down SJT. just had to rally to finish. solid training day in the bank.
first run in the bajada's... kinda stupid to break them in on a run like this. i thought they would be a great shoe for all my upcoming races but the jury is still out. great shoe but my feet were achey at the end.... probably just due to long day on feet ~ 6 hours
hard day out there. the climb up los pinos is just gnarly. I had an epic bonk the last ~4 miles heading down SJT. just had to rally to finish. solid training day in the bank.
first run in the bajada's... kinda stupid to break them in on a run like this. i thought they would be a great shoe for all my upcoming races but the jury is still out. great shoe but my feet were achey at the end.... probably just due to long day on feet ~ 6 hours
Friday Mar 21, 2014 #
Note
slept:8.0
body feels good after massage... can't wait to sleep in tomorrow
6 AM
Cycling-Road 1:32:00 [3] 23.7 mi (15.5 mph) +948ft
mellow spin with denner. legs feel good and awesome to ride with somebody else. I can't remember the last time i rode with anybody!
12 PM
Strength/Core 30:00 [3]
truestretch
2 x 3 min plank, 1 min flutter kicks, 1 min superman flutter kicks
band stretching & mobility
myrtl
2 x 3 min plank, 1 min flutter kicks, 1 min superman flutter kicks
band stretching & mobility
myrtl
Thursday Mar 20, 2014 #
Note
slept:8.0
first night in the tent....
5 AM
Running 1:33:00 [3] 12.4 mi (7:30 / mi) +411ft 7:16 / mi
shoes: Nike Air Pegasus+ 30 - Oregon
medium long run... and a rough one. earlier start because we won't have time this afternoon. started run at 530. so dark. i am not sure if it was the earlier start or first night sleeping in the tent or just straight up fatigue but I felt like shit on this one. just a slog.
ran the lagoon loop in reverse and the 4 strides at the Y after. starving when i was done.
ran the lagoon loop in reverse and the 4 strides at the Y after. starving when i was done.
12 PM
Strength/Core 30:00 [3]
rallied for this one. PF was close due to some toxic smell... lame. went to 24hr on palomar airport road. energy WAY better than this morning.
3x
5 x dead hang pull ups
10 x t-push ups
15 x air squats
3 x on bosu
20 x overhead tri ext #25
20 x bicep curl #20
20 x lat shoulder raises #10
20 x air squats
20 x push ups
20 x sit ups
3x
10 x deadlift #115
10 x kbs #53
10 x weighted side bend (ea side) #35
3x
5 x dead hang pull ups
10 x t-push ups
15 x air squats
3 x on bosu
20 x overhead tri ext #25
20 x bicep curl #20
20 x lat shoulder raises #10
20 x air squats
20 x push ups
20 x sit ups
3x
10 x deadlift #115
10 x kbs #53
10 x weighted side bend (ea side) #35
5 PM
Body Work (massage) 1 [3]
massage with shari.. much needed and overdo
Wednesday Mar 19, 2014 #
Note
slept:8.0 weight:150lbs
running induced zombie sleep
6 AM
Running 1:05:00 [3] 8.0 mi (8:07 / mi) +738ft 7:28 / mi
shoes: Montrail Fluid Flex 2
mellow morning miles with maggie and ruby. 8 mile loop. a bit creaky starting out but not bad. felt better as run progressed.
tested montrail fluid flex 2's. perfect shoes for road & trails which is what we run most days from home. really comfortable.
tested montrail fluid flex 2's. perfect shoes for road & trails which is what we run most days from home. really comfortable.
12 PM
Strength/Core 20:00 [3]
truestretch, 2 x 100 sit up on ball, band stretching & mobility
Dry Sauna 15:00 [3]
heat acclimation for oriflamme
Tuesday Mar 18, 2014 #
Note
slept:8.25
ate my face off yesterday and went to bed early.
6 AM
Running 44:00 [3] 5.6 mi (7:51 / mi) +474ft 7:16 / mi
shoes: Nike Zoom Fly - Volt/Red
morning shakeout run with maggie and ruby. started feeling really good towards the middle of this. just loosening up before tonight's run.
12 PM
Strength/Core 40:00 [3]
motivation still high....
truestretch
21 - 15 - 9 pull ups, push ups, air squats
1 x 10 squat, good mornings, DL, cleans, thrusters #45
3x
10 x thrusters #65
15 x kbs #40
20 x sit ups on bosu
3x
5 x 4 step down & reach
20 x calf raises (ea leg)
3x
21 x TRX IYT
10 x TRX push up/fly
30 x TRX knee raises
foam roller
truestretch
21 - 15 - 9 pull ups, push ups, air squats
1 x 10 squat, good mornings, DL, cleans, thrusters #45
3x
10 x thrusters #65
15 x kbs #40
20 x sit ups on bosu
3x
5 x 4 step down & reach
20 x calf raises (ea leg)
3x
21 x TRX IYT
10 x TRX push up/fly
30 x TRX knee raises
foam roller
5 PM
Running (Progression run) 1:19:00 [3] 11.5 mi (6:52 / mi) +295ft 6:42 / mi
shoes: Nike Air Pegasus+ 30 - Oregon
75 minute Thirds Progression Run: Run the first 3rd of the run easy, the middle 3rd - medium, and the last 3rd - medium to hard.
we rolled out from the parking lot behind wholefoods. solid effort. middle 25 was tough was through the lagoon and a bit tough to run hard, and the last 25 was really hard mentally. maggie pushed me through.
25 min - 7:10 pace
25 min - 6:53 pace
25 min - 6:37 pace
hit roberto's for dinner and stuffed my face.
we rolled out from the parking lot behind wholefoods. solid effort. middle 25 was tough was through the lagoon and a bit tough to run hard, and the last 25 was really hard mentally. maggie pushed me through.
25 min - 7:10 pace
25 min - 6:53 pace
25 min - 6:37 pace
hit roberto's for dinner and stuffed my face.
Monday Mar 17, 2014 #
Note
slept:8.25
mellow sunday after run. busy week on tap.
6 AM
Cycling-Road 1:32:00 [3] 24.5 mi (16.0 mph) +1194ft
killer morning spin down the coast and back. waves are pumping. picked up my new frame and parts from pete after. can't wait to get it built up.
12 PM
Strength/Core 30:00 [3]
loosening session
truestretch & stretching on ball
2 x swiss ball core circuit
band stretching and mobility work
myrtl
truestretch & stretching on ball
2 x swiss ball core circuit
band stretching and mobility work
myrtl