Training Log Archive: Grandpa JamesonIn the 7 days ending May 11, 2014:
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Sunday May 11, 2014 #
Note
slept:9.5
so tired last night.
shin is a bit sore this morning. figured it would be. since MRI didn't show ANYTHING (soft tissue or bone) I am going to try to ease back into running and see how it goes. If it gets bad I'll stop. I have a doctor appt on Tuesday, which was supposed to be to review MRI but I already talked to the radiologist myself, I am going to see what my doc thinks.
shin is a bit sore this morning. figured it would be. since MRI didn't show ANYTHING (soft tissue or bone) I am going to try to ease back into running and see how it goes. If it gets bad I'll stop. I have a doctor appt on Tuesday, which was supposed to be to review MRI but I already talked to the radiologist myself, I am going to see what my doc thinks.
7 AM
Cycling-Road 2:31:00 [3] 41.2 mi (16.4 mph) +3458ft
solid sunday ride. i rolled out planning on 3-4 hours but after climbing double peak decided to cut it short. i just wanted to hang out with maggie so rolled home.
200W
Weighted Avg Power
1,503kJ
Total Work
200W
Weighted Avg Power
1,503kJ
Total Work
Saturday May 10, 2014 #
Event: PCT 50 Miler
Note
slept:6.5
crashed a killer little hotel alpine. hoping to get in some fun on the mtb today... and maybe a jog
6 AM
Cycling-MTB 3:11:00 [3] 41.1 mi (12.9 mph) +4616ft
good times. left from the start and climbing kitchen creek road to see maggie at 3.5 and then kept climbing, hit the dirt and went to the 6 mile aid station. then finished the killer kitchen creek climb and hopped on the laguna single track. made my to the 22/27 aid station and crewed for Maggie. the bolted back to the way i came to head out to pace maggie.
12 PM
Running 58:00 [3] 6.0 mi (9:40 / mi) +1526ft 7:47 / mi
shoes: Nike Zoom Wildhorse - 1 (10)
testing the shin... and so stoked. climbed out to the 6 mile aid station to meet maggie. shin was a little sore but loosened up and then nothing. got to the aid station and had some time to kill. had a beer with ramon, dave, and sonja. baking hot... ballast point yellowtail pale never tasted so good.
1 PM
Running 59:00 [3] 6.0 mi (9:50 / mi) +226ft 9:30 / mi
shoes: Nike Zoom Wildhorse - 1 (10)
maggie cruised into the final aid station a bit rough. stoked i got to pace her. felt so good to run. we reeled in one dude and the put maggie 5th overall. she finished in 8:14 taking the win for the women. didn't bury herself today. can't wait to see what she does at WS100.
my shin was great and feel great now 3 hours later.
my shin was great and feel great now 3 hours later.
Friday May 9, 2014 #
Note
slept:8.0
should have mri results this morning. stoked to see what's going on down there.
6 AM
Paddleboard 1:05:00 [3] 4.0 mi (16:15 / mi)
testing out prone a pboard from roch and gonna buy it for sure. so much fun to be on the water this morning. nice and calm.
down to beacons and back. arms are smoked.
down to beacons and back. arms are smoked.
11 AM
Note
got MRI results. no stress reactions for fractures on either shin. no soft tissue tears or anything. some very minor edema that is typical of a minor shin splint. Radiologist told me my shins look less inflamed than most runners. what the hell? still doesn't feel awesome to run on. maybe i should just pound on it?
12 PM
Strength/Core 40:00 [3]
trustretch
2 x 10 squat, good morning, DL, clean, thruster #45
5x
10 x thrusters #65
10 x kbs #44
10 x DL #65
10 x push up
10 x cleans #66
10 x kbs #44
2x
10 x knee to elbows
20 x russian twist on ball #14 med ball
20 x hanging knee raises
20 x around the world #14 med ball
foam roller
2 x 10 squat, good morning, DL, clean, thruster #45
5x
10 x thrusters #65
10 x kbs #44
10 x DL #65
10 x push up
10 x cleans #66
10 x kbs #44
2x
10 x knee to elbows
20 x russian twist on ball #14 med ball
20 x hanging knee raises
20 x around the world #14 med ball
foam roller
Thursday May 8, 2014 #
Note
slept:7.25
up late watching person of interest. so good.
getting an MRI today of shins. Doc asked me if i wanted one when i was in there last and i said no. called him this week and said i could get in. why not? it will be interested to see what my shins look like and if they can find anything as to why i've had shin pain on and off through the years.
getting an MRI today of shins. Doc asked me if i wanted one when i was in there last and i said no. called him this week and said i could get in. why not? it will be interested to see what my shins look like and if they can find anything as to why i've had shin pain on and off through the years.
Cycling-Road (fartlek) 1:27:00 [3] 26.7 mi (18.4 mph) +1686ft
solid ride this morning on tired legs. didn't think i'd have much on this one.
fartlek efforts on el camino between stop lights.
hard effort of college climb. 30 sec hard standing/30 sec steady seated.
tempo on kelly dr to tamarack
steady on coast back to la costa into a solid head wind
home through eastern leucadia hills
avg pwr: 190
max pwr: 736
230W
Weighted Avg Power
995kJ
Total Work
fartlek efforts on el camino between stop lights.
hard effort of college climb. 30 sec hard standing/30 sec steady seated.
tempo on kelly dr to tamarack
steady on coast back to la costa into a solid head wind
home through eastern leucadia hills
avg pwr: 190
max pwr: 736
230W
Weighted Avg Power
995kJ
Total Work
12 PM
Swimming 30:00 [3]
2000 scy
200 swim, 200 pull, 200 kick
8 x 50 (25 drill, 25 swim)
10 x 100 on 1:30 - i was swimming low 1:20's. kinda shocked by that
1-5 swim
6-10 pull with paddles
200 swim, 200 pull, 200 kick
8 x 50 (25 drill, 25 swim)
10 x 100 on 1:30 - i was swimming low 1:20's. kinda shocked by that
1-5 swim
6-10 pull with paddles
Strength/Core 20:00 [3]
truestretch, band stretching and ankle mobility, myrtl
Wednesday May 7, 2014 #
Note
slept:8.0
really good sleep. the cooler temps help.
6 AM
Surfing (KG Fish) 1:00:00 [3]
on it early. paddled out at barney's. plenty of swell out there just a bit crossed. got some fun ones.
12 PM
Strength/Core 40:00 [3]
stretching on ball
2 x swiss ball core circuit
3x
10 x pull ups
5 x 4 step down & reach
10 x t-push ups
20 x calf raises (ea leg)
10 x kb clean & press #26
20 x hanging knee raises
1 x 10 thrusters #45
1 x 10 thrusters #65
1 x 10 kbs #40
ran out of time....
2 x swiss ball core circuit
3x
10 x pull ups
5 x 4 step down & reach
10 x t-push ups
20 x calf raises (ea leg)
10 x kb clean & press #26
20 x hanging knee raises
1 x 10 thrusters #45
1 x 10 thrusters #65
1 x 10 kbs #40
ran out of time....
Dry Sauna 10:00 [3]
lax ball - lower leg way more supple
4 PM
Cycling-Road 1:17:00 [3] 23.0 mi (17.9 mph) +1247ft
quick spin down to TP before massage.
6 PM
Body Work (maassage) 1 [3]
massage from shari. much needed. upper back way more tight than usual due to riding.
Tuesday May 6, 2014 #
Note
slept:7.5
cinco celebration at kurt's
6 AM
Cycling-Road 1:37:00 [3] 25.3 mi (15.6 mph) +3120ft
good legs on the bike this morning. Double peak session in the wind.
234W
Weighted Avg Power
1,071kJ
Total Work
234W
Weighted Avg Power
1,071kJ
Total Work
12 PM
Swimming 30:00 [3] 1.2 mi (25:00 / mi)
not as warm... but still sunny.
200 swim
200 pull
300 drill (4x50 drill, 25 swim)
300 kick (25 hard, 25 easy)
10 x 50 swim (25 hard, 25 easy)
500 pull w/ paddles
200 swim
200 pull
300 drill (4x50 drill, 25 swim)
300 kick (25 hard, 25 easy)
10 x 50 swim (25 hard, 25 easy)
500 pull w/ paddles
Strength/Core 20:00 [3]
truestretch, band stretching & ankle mobility, myrtl
Monday May 5, 2014 #
Note
slept:8.0
cinco de mayo!
hit almost 200 miles on the bike last week on 5 days of riding, surfed some good waves, and I'm feeling good. only some minor pain in my shin and only when I "make" it hurt and only wheh running. hoping only a few more days on the sidelines.
hit almost 200 miles on the bike last week on 5 days of riding, surfed some good waves, and I'm feeling good. only some minor pain in my shin and only when I "make" it hurt and only wheh running. hoping only a few more days on the sidelines.
6 AM
Cycling-Road 1:37:00 [3] 28.7 mi (17.8 mph)
mellow monday. rancho loop. legs sluggish first half and then felt good.
12 PM
Strength/Core 45:00 [3]
stretching on ball
2 x 100 sit ups on ball
truestretch
3x w/ TRX
21 x IYT
15 x push up/fly
10 x single let squat (ea leg)
30 x plank knee raises
DL warm up 10 x #45, 8 x #95, 6 x #115
5x
5 x DL #135
10 x push ups
20 x sit ups on ball
2x
20 x overhead ext standing on one leg on balance board/ball #30
20 x air squats on balance board/ball
20 x curls standing on one leg on balance board/ball #20
20 x walking lunges with #20 db overhead
20 x leg raises on roman chair
foam roller
2 x 100 sit ups on ball
truestretch
3x w/ TRX
21 x IYT
15 x push up/fly
10 x single let squat (ea leg)
30 x plank knee raises
DL warm up 10 x #45, 8 x #95, 6 x #115
5x
5 x DL #135
10 x push ups
20 x sit ups on ball
2x
20 x overhead ext standing on one leg on balance board/ball #30
20 x air squats on balance board/ball
20 x curls standing on one leg on balance board/ball #20
20 x walking lunges with #20 db overhead
20 x leg raises on roman chair
foam roller