Training Log Archive: Grandpa Jameson

ok sleep.... sore!

good times and pizza port last night

super mellow spin with maggie and denner. down the coast and back and then to gordy's to stuff our faces with baked goods!

Event: Oriflamme 50k
 

so early.... ready to go.

quick warm up jog and bathroom stop

super fun race and couldn't be more stoked with the results. went out with the intention of racing and no time goals. i knew the course record but knew it was set by a fast dude.

I just got in the mix. in the first 5 miles there were 5 of us rolling along PCT Neal took off and I knew he would. I moved into 2nd about ~10 seconds behind him. I was just taking it easy did not want to push the pace in the first 5.4 miles on the pct single track.

by the time we got to the fireroad it was just me and neal. i opened up my stride and let it rip. around mile 10 I was all alone and running well on the flats.

by the turnaround i had a couple of minutes neal and about 4-5 on 3rd and 4th. and then by mile 18 a few more minutes. i continued to run steady and not bury myself. miles 18-20 were rough. sandy, slightly uphill fireroad into a 20+mph headwind. I was stoked to get to the 5 mile climb.

i ran steady on the climb and was feeling good. I couldn't see anybody down below so i knew if I didn't blow it i could win. When I got to the last aid station at just over 3:10 i realized that I could break the course record and go sub 4 if I didn't shit the beg. I just rolled back on the pct and was having fun being back on the single track. that section is not fast but i was just getting it done.

so stoked to feel so good beginning to end. got the W and the course record by 16 minutes!

nutrition was probably the best i've ever had in a 50k... and i ate a lot more than usual.

1 x bottle of scratch labs from the start (80 cals)
1 x EFS liquid shot (~350 cals) goal was to finish by turn around which i did at a 1:41.
3 x powerbar gels (100 cals each)from turn around to finish. i took that last one with 4 miles to go which i normally wouldn't have. i would usually just suffer on in. but i wanted the CR and a sub 4.
3 x cups of coke. 1 at mile 18, 2 at mile 25.
my stomach was rock solid all say.

shoes weren't awesome for me. significant hot spots on both my feel. back to the drawing board.

C • now your a fast dude ! 3

really good sleep.... but tomorrow is going to come quick.

mellow cruise around the hood with maggie. standard pre race jog. didn't feel awesome... but didn't expect to.

killing time and too much energy....
truestretch, band stretching 2 x 100 situps on ball, foam roller

down in coronado last night with maggie's family for dinner and a drink. home late.

mellow spin down to del mar and back up the coast. cold morning and legs feel good!

loose.
truestretch, band stretching & mobility, myrtl

stick.

5 came early this morning...

mellow cruise on the coast with maggie. got lucky and got it done between bands of rain. kind of a blah run... legs didn't feel good or bad.

truestretch

2x
ball core circuit
3 min plank
1 min flutter kicks
1 min superman flutter kicks

tons of energy today and cracking out to race on saturday

more good sleep. woke up to rain.... wanted to keep sleeping.

stoked on the extra hour of sleep and later start. headed out around 7 and just as the rain stopped.

~8 mile rolling hood loop with 4-3-2-1 minute intervals. comfortably hard. recovery half of time of previous interval. felt good.

easy down to drop off the pup and back. nice and loose after run.

kept kinda mellow... race week but wanted to get the hr up and get some upperbody stuff in.

truestretch

3x
10 x pull ups
10 x push ups
10 x air squats
10 x kbs #35

2x
5 x 4 step down & reach
20 x calf raises

2x
21 x TRX IYT
10 x TRX push up/fly
10 x kb clean & press #26
30 x TRX knee raises

stretching

lax ball.. .feeling loose.

great sleep. didn't wake up or move until 6am. can't remember the last time that happened.

race week.

loosening

truestretch, band stretching & mobility
2 x 100 sit ups on ball
myrtl
pvc roller