Training Log Archive: Grandpa JamesonIn the 7 days ending May 18, 2014:
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Sunday May 18, 2014 #
Note
slept:8.0
good sleep. much cooler.
run this am then off to SF through Fri... then off to auburn.
run this am then off to SF through Fri... then off to auburn.
7 AM
Running 1:45:00 [3] 12.7 mi (8:16 / mi) +1416ft 7:29 / mi
shoes: Nike Zoom Structure+ 17
good run. shin was good all the way through. a little achey after but that went away after 10 minutes. I think I'm through it. going to get back at to it this week while in SF and see what I can do at next weekend's WS training camp. If I can get through a couple of days out there and shin is ok I'll charge the training for TRT if not I'll pull the plug.
super mellow 6+ miles with ruby around the hood. dropped her off and then another 6+ solo. intentionally pretty slow. being super cautious.
super mellow 6+ miles with ruby around the hood. dropped her off and then another 6+ solo. intentionally pretty slow. being super cautious.
C • wstc 1
Saturday May 17, 2014 #
Note
slept:8.0
hopefully last night as last hot night of sleep for a while.
sore from the PT/adjustment and lifting.
sore from the PT/adjustment and lifting.
7 AM
Cycling-Road 3:50:00 [3] 65.4 mi (17.1 mph) +4544ft
awesome ride and decent legs. stayed coastal to avoid any smokey conditions inland.
rolled south and climb inside and outside TP before heading to Soledad. climbed up via capri and the down and up mount soledad. good climbing legs. on the way back did a loop through fairbanks and RSF before heading home.
206W
Weighted Avg Power
2,295kJ
Total Work
rolled south and climb inside and outside TP before heading to Soledad. climbed up via capri and the down and up mount soledad. good climbing legs. on the way back did a loop through fairbanks and RSF before heading home.
206W
Weighted Avg Power
2,295kJ
Total Work
Friday May 16, 2014 #
Note
slept:8.0
good sleep. woke up at 430 feeling rested.
shin does not hurt any more today. actually doesn't really hurt at all. more art this morning. hopefully i've turned the corner on this crap.
shin does not hurt any more today. actually doesn't really hurt at all. more art this morning. hopefully i've turned the corner on this crap.
6 AM
Paddleboard 1:15:00 [3] 4.6 mi (16:18 / mi)
paddle with kurt. south from moonlight to cardiff reef and back. sheet glass out there.... awesome!
8 AM
Running 31:00 [3] 4.1 mi (7:34 / mi) +327ft 7:02 / mi
shoes: Nike Air Pegasus+ 30 - Cali
quick hood lap after paddling. shin same as yesterday.
ice after. art at 10.
ice after. art at 10.
10 AM
Body Work 1 [3]
appt with Moxey. http://moxeypt.com/
this dude is good. i thought he was more ART focused. i was wrong. first thing he had me do was jog while he watched. he noticed some stuff right away with my upper body and hips.
did a bunch of adjustments and stretching. then some graston like thing on my lower back & hip. it had me crawling off the table. when all what said and done my upper back and legs felt super loose and probably the best since my crash... and my shin doesn't hurt. weird.
this dude is good. i thought he was more ART focused. i was wrong. first thing he had me do was jog while he watched. he noticed some stuff right away with my upper body and hips.
did a bunch of adjustments and stretching. then some graston like thing on my lower back & hip. it had me crawling off the table. when all what said and done my upper back and legs felt super loose and probably the best since my crash... and my shin doesn't hurt. weird.
12 PM
Strength/Core 40:00 [3]
knocked this one out... ready for the weekend.
truestretch
3x
21 x TRX IYT
15 x TRX push up/fly
20 x air squats
30 x TRX knee raises
squat WU: 12 x #45, 10 x #95, 8 x #115
5x
5 x squat #135
15 x kbs #40
2x
15 x tricep press down (rope) #50
15 x curls (rope) #50
2 x lunge matrix 2 x #15 db's
10 x TGU #15
20 x leg raises on roman chair
truestretch
3x
21 x TRX IYT
15 x TRX push up/fly
20 x air squats
30 x TRX knee raises
squat WU: 12 x #45, 10 x #95, 8 x #115
5x
5 x squat #135
15 x kbs #40
2x
15 x tricep press down (rope) #50
15 x curls (rope) #50
2 x lunge matrix 2 x #15 db's
10 x TGU #15
20 x leg raises on roman chair
Thursday May 15, 2014 #
Note
slept:7.5
glued to the news all day. gnarly. our campus still does not have power. not sure when it will come online. luckily all the fires near us are under control and the winds out the east should help. can't see any smoke in the skies on the coast.
6 AM
Cycling-Road 2:34:00 [3] 41.3 mi (16.1 mph) +3241ft
our offices still don't have power and all the streets are closed to even get there. working from home today or at least until the power comes back on.
had extra time so hit torrey pines. 3 x in & out. shit legs today. just nothing but got these done. just kept picturing the climbs at TRT and feeling like shit there but powering up them.
200W
Weighted Avg Power
1,462kJ
Total Work
had extra time so hit torrey pines. 3 x in & out. shit legs today. just nothing but got these done. just kept picturing the climbs at TRT and feeling like shit there but powering up them.
200W
Weighted Avg Power
1,462kJ
Total Work
3 PM
Running 30:00 [3] 4.0 mi (7:30 / mi) +37ft 7:26 / mi
shoes: Nike Zoom Structure+ 17
out and back on cardiff trail. hot. barely felt shin. promising.
had a doctor's appt on tuesday to review mri results with my doctor. he had his go to radiologist read my mri. the same guy that reads all his SDSU athlete's stuff. he didnt see anything either. noted my lower leg arteries were larger than normal. he also used the tuning for on my shin and nothing. shoved it right in the area of pain, right on the bone. nothing. that and the really good ART i had on tuesday has my shin feeling better than it has in a long time. it's nonexistent walking around or going up and down stairs.
iced after run. more ART tomorrow.
had a doctor's appt on tuesday to review mri results with my doctor. he had his go to radiologist read my mri. the same guy that reads all his SDSU athlete's stuff. he didnt see anything either. noted my lower leg arteries were larger than normal. he also used the tuning for on my shin and nothing. shoved it right in the area of pain, right on the bone. nothing. that and the really good ART i had on tuesday has my shin feeling better than it has in a long time. it's nonexistent walking around or going up and down stairs.
iced after run. more ART tomorrow.
Wednesday May 14, 2014 #
Note
slept:7.5
noticeable difference in the shin getting out of bed. pretty much nonexistent. stoked.
6 AM
Cycling-Road 1:32:00 [3] 26.7 mi (17.4 mph) +1657ft
kelly drive loop. warm and windy.
stoplight fartlek on el camino
30 seconds standing/30 seconds seated climbing College
tempo kelly drive segment
steady back down the coast
212W
Weighted Avg Power
979kJ
Total Work
stoplight fartlek on el camino
30 seconds standing/30 seconds seated climbing College
tempo kelly drive segment
steady back down the coast
212W
Weighted Avg Power
979kJ
Total Work
12 PM
Strength/Core 10:00 [3]
truestretch,
1x
21 x TRX IYT
15 X TRX push up /fly
20 x air squats
20 x TRX knee raises
...then we got evacuated due the the fire. took me 1:20 to get home. gnarly traffic. mayhem!
1x
21 x TRX IYT
15 X TRX push up /fly
20 x air squats
20 x TRX knee raises
...then we got evacuated due the the fire. took me 1:20 to get home. gnarly traffic. mayhem!
Tuesday May 13, 2014 #
Note
slept:8.0
crashed early again. paddling gives me the same awesome tiredness that surfing for hours did back in the day. love it.
6 AM
Cycling-Road 2:02:00 [3] 35.1 mi (17.3 mph) +1913ft
solid morning ride. legs a bit sluggish starting out. early. just logging the miles.
183W
Weighted Avg Power
1,158kJ
Total Work
183W
Weighted Avg Power
1,158kJ
Total Work
12 PM
Swimming 30:00 [3] 1.14 mi (26:19 / mi)
2000 scy
200 swim
200 pull
200 kick
400 50 drill/50 swim
20 x 25 hard
200 kick
300 pull w/ paddles
200 swim
200 pull
200 kick
400 50 drill/50 swim
20 x 25 hard
200 kick
300 pull w/ paddles
5 PM
Body Work (ART) 1 [3]
40 min session with Asher. painful but he got in the spot. it felt getter after. fingers crossed.
Monday May 12, 2014 #
Note
slept:9.0
mega sleep.
shin was sore yesterday walking around.... more than it has been in the last week. pulling back on the idea of trying to run through this. it just doesn't feel right. so even though MRI didn't show anything I'm just going to rest until it feels good. lame.
shin was sore yesterday walking around.... more than it has been in the last week. pulling back on the idea of trying to run through this. it just doesn't feel right. so even though MRI didn't show anything I'm just going to rest until it feels good. lame.
C • TRT 5
6 AM
Paddleboard 1:09:00 [3] 4.2 mi (16:26 / mi)
such a killer morning. no wind, sunny, and warm. paddled from moonlight down to the middle of the cardiff campground with tom and kurt. getting dialed on the knee paddling.
12 PM
Strength/Core 35:00 [3]
truestretch
1k row
21 * 15 * 9
pull ups, push ups, air squats
* 100 situps on ball
1k row
2x
20 x overehead tri ext (bosu) #35
20 x air squats (bosu)
20 x sit ups (bosu)
20 x curls (bosu) #20
20 x walking lunges with db overhead #20
20 x leg raises on roman chair
1k row
21 * 15 * 9
pull ups, push ups, air squats
* 100 situps on ball
1k row
2x
20 x overehead tri ext (bosu) #35
20 x air squats (bosu)
20 x sit ups (bosu)
20 x curls (bosu) #20
20 x walking lunges with db overhead #20
20 x leg raises on roman chair
Dry Sauna 10:00 [3]
lax ball on lower legs
Rowing 8:00 [3] 1.25 mi (6:24 / mi)
2 x 1k row. before and after 21-15-9