Training Log Archive: Grandpa Jameson

a bit of restless as usual post race. i was pretty wrecked most of the day yesterday. dinner and blue ribbon and a racer and then swung by Bier Garden to meet up with Trevor and Societe Pupil was on draft. awesome.

sunday spin. down the coast, out the 56 bike path and back. really good... which is typically pretty normal after a hard day of running. nice to spin... until i almost got sideswiped by some lady in del mar trying whip into a parking spot in front of me.

Event: San Diego Trail Marathon
 

heading to hodges to race. slept good, feeling pretty good.

first time having Soul Style IPA from Green Flash out of a bottle last night. i've had it on draft a few times. maybe in my top 5 IPA... not to be confused with my top 5 DIPA list.

easy warm up with the pup before the race. cold out there.

well that went better than expected. i had a solid week in my legs heading in and didn't rest or taper. going my goal was to just run sub 3 and try to hold 630-645s to do it. 645s would have gotten me around 2:57.

i was off the front from the start and new it would be that way. a lot of people in the race but none willing to run "suicide pace" from the gun. it was cold so i had that weird i can't feel my body or have any idea how fast i was running. first mile 5:53.

i settled in and low 6 pace (6:00-6:15) was coming pretty easy so I went with it. the course is slightly downhill on way out with the exception of going over raptor ridge and then uphill on the way back. so i knew it was a good idea to bank some time on the way out as i was sure to go slower back.

hit 10 miles in 1:01:17 feeling great. Hit 13.1 in 1:20:33 (turnaround was at 13.2). Flipped it as was still feeling good and finding low 6 pace. around mile 18 my stomach started to turn and holding 6:15s was becoming quite a bit more work. mile 20.5 finally hit the bushes and left feeling much lighter (slowest mile of the day 7:44).

mile 20.7 was the start of the climb back over raptor ridge... i was moving well but not very fast. rolled the descent and then it was time for the hardest part of the course. the last 4 miles are single and double track, a lot of false flat an short digger climbs. nowhere to find any rhythm. Pace slipped a bit but was still able to keep between 6:20-45 so I'll take.

crossed the line sub 2:50 and was pretty shocked and stoked by that... a good day at the office especially on tired legs.

food.
vfuel gel 15 min before the start.
1 bottle of skratch labs - lasted me the whole race - did not stop at any aid stations.
3 powerbar gels (1 vanilla, 2 x double latte).
could have probably used one more gel.

C • the training program 1

C • Beast 4

C • MFD 1

stoked it's friday. running a marathon tomorrow should be interesting.

C • Launch 1

easy cruise around the hood with ruby. 6 x 20" strides after. strides are getting quicker. felt really good by the end of this one.

mellow session at PF
5 min WU on bike
truestretch & stretching on ball
myrtl

4 x 30" hollow rock & 30" arch rock - 15" between each

2x
farmer carry 2 x #35 kb
20 x kbs #44

nice and loose.
lax ball on lower legs and feet.

legs still sore from workout tuesday. keeping it mellow until the trail marathon on sat.

first time on scale in a while. definitely put on a bit of muscle. in the last few months. i was a bout 148-150 before starting CF back in october

easy jogging on the hood trails with ruby. just cruising and not working hard. good run for her. she's getting super fit.

skipped CF again. big snatch day. not really ideal for me.

5 min WU on bike
truestretch

3x
10 pull ups, 10 dips, 30 sit ups on ball

EMOM for 10 mins
4 db thrusters #50 (2x#25 dbs)

3 x barbell complex #65 (6 reps each of dead lift, bent over row, hang power clean, front squat, push press, back squat and push ups) - so good.. been wanting to give this a shot for a while. good total body work.

3x
10 toes to bar
20 sit ups on ball
30 TRX knee raises

sweating buckets.

extra sleep due to baby doctor appt. definitely feeling the load of the last couple of days. nice and easy today.

easy jog on the coast. down the cardiff trail, northside lagoon loop and back up the coast. definitely shift in fitness/speed. Have to try VERY hard to jog over 7:15 pace on the flats.

easy session at the gym. i really wanted to go to CF because i could have ripped the workout 3x 400m run, 12 pull ups, 10 push press) but i needed an easy day.

5 min wu on bike
truestretch
band stretching & mobility
myrtl
stretching on ball
foam roller

Much needed massage

feeling yesterday's workout for sure.. but nothing crazy. good sleep after natl champs game.

ass kicker. 5x5 min/2:30 ez recovery. felt pretty good. bonus cooldown to drop off the pup. i was definitely working on this run. goal was 5:30-5:45 pace for the 5 minute intervals if on the flats. ran the rolling hill trails so definitely some pace killing short climbs.
1. 5:32 avg pace
2. 5:53 avg pace - two climbs, pace killers
3. 5:37 avg pace - started with 1 min climb
4. 5:40 avg pace - pain cave on this one
5. 5:33 avg pace - solid finish

good session and pretty smashed after.

busy day on the work front and pretty beat up from the morning run so I just hit the gym on my own. Still did the crossfit workout but dialed it back a bit.

WU on bike.
2 x 10 squat, good mornings, press, DL #45

Squat
WU 10 x #95, 8 x #115
5 x 5 #135
- 50 situps on ball between sets

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlifts#135
Ring Dips - did push ups instead

solid work and i was dripping sweat. didn't go as hard as i would of in the gym but a good effort and probably a good thing today.

Truestretch and foam roller

the doctors post has me back on this.

C • just got awesomed 1

mellow sunday. rested. body feeling good.

C • Secrets 2

easy hood lap with the pup with 6 x 20" strides mixed. Felt great and a killer morning. super clear, with low lying fog.

WU on bike
practiced bar muscle ups for a bit. getting close.
dynamic warm up
clean practice

Every 2 Minutes for 12 Minutes (6 Sets)
2 Squat Cleans at 70-75% of 1RM
2 x #95
2 x #105
2 x #115 (PR for me. Never really tried these heavy. could def go heavier ~125 i think)

WOD:
10 Power Cleans @ #95 (heaviest i've used in a workout)

3 Rounds:
15 Kettlebell Swing #53
10 Burpees

10 Power Cleans @ #95
4:13 - last set of PCs were tough.