Training Log Archive: Grandpa JamesonIn the 7 days ending Feb 1, 2015:
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Sunday Feb 1, 2015 #
Note
slept:9.5
great sleep. saw american sniper yesterday. awesome and sad.
9 AM
Running 1:50:00 [3] 15.0 mi (7:20 / mi) +1073ft 6:52 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
later start and a mellow morning lounging around. 6+ on the hood trails with ruby and hit the coast trails. down to cardiff, around the lagoon, and back. legs felt solid the hold time. jogging mode. incredible weather... not sure if it's feb 1 or june 1. the ending to a very, very solid week. stoked.
Saturday Jan 31, 2015 #
Note
slept:9.25
gnarly run on tap today.
8 AM
Running 2:15:00 [3] 20.4 mi (6:37 / mi) +723ft 6:24 / mi
shoes: Hoka Clifton #4 (ORG)
solid run out at pq. workout was:
First 5 miles easy, then 4 x 10:00 w/5:00 easy jog recovery between reps. #'s 1 & 3 @ "marathon" effort, #'s 2-4 @ "half-marathon" effort (15-20 sec/mile faster). Easy to finish. I want you to keep this one off-road but I also want to avoid any major/slow climbs for the faster portion.
30 min easy warm up and then knocked out the intervals.
1. 6:12 pace
2. 6:04 pace - last 3 min uphill
3. 6:04 pace - first 3 min downhill
4. 5:44 pace - happy ending!
felt pretty good during the intervals. #2 was the hardest due to hitting a steady climb the last 3 minutes. pace was a bit slow but effort was definitely there. 3 came easy, and then 4 just felt good... and ready to be done.
cruise the rest of the run and felt good.
First 5 miles easy, then 4 x 10:00 w/5:00 easy jog recovery between reps. #'s 1 & 3 @ "marathon" effort, #'s 2-4 @ "half-marathon" effort (15-20 sec/mile faster). Easy to finish. I want you to keep this one off-road but I also want to avoid any major/slow climbs for the faster portion.
30 min easy warm up and then knocked out the intervals.
1. 6:12 pace
2. 6:04 pace - last 3 min uphill
3. 6:04 pace - first 3 min downhill
4. 5:44 pace - happy ending!
felt pretty good during the intervals. #2 was the hardest due to hitting a steady climb the last 3 minutes. pace was a bit slow but effort was definitely there. 3 came easy, and then 4 just felt good... and ready to be done.
cruise the rest of the run and felt good.
Friday Jan 30, 2015 #
Note
slept:8.0
couple of beers after work at alehouse. blind pig ipa. always a winner.
6 AM
Cycling-Road 1:20:00 [3] 22.7 mi (17.0 mph) +1142ft
mellow spin down to torrey pines and back. warmer morning and felt pretty good on the bike. legs feel pretty awesome today.
12 PM
Strength/Core 45:00 [3]
5 min wu on bike & truestretch
12 x press & 12 good mornings #45
10 x press & 10 good mornings #65
5 x press #85
5x
3 x press #85
10 x box jumps 24"
10e x weight side bend #45
5x
5 x pull ups
5 x bosu push ups
20 x bosu situps
1 x Farmers Carry 2 x #35 kb's
20 x bosu supermans
3x
20" handstand hold
20 x roman chair leg raises
12 x press & 12 good mornings #45
10 x press & 10 good mornings #65
5 x press #85
5x
3 x press #85
10 x box jumps 24"
10e x weight side bend #45
5x
5 x pull ups
5 x bosu push ups
20 x bosu situps
1 x Farmers Carry 2 x #35 kb's
20 x bosu supermans
3x
20" handstand hold
20 x roman chair leg raises
Thursday Jan 29, 2015 #
Note
slept:9.0
legs soreness subsiding. i was pretty smashed yesterday.
6 AM
Running 1:19:00 [3] 10.9 mi (7:15 / mi) +1266ft 6:32 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
hilly hood loop. first 2+ miles were with a headlamp. felt better and better as run progressed. still some soreness from lifting on tues but nothing major. good run.
11 AM
Strength/Core 45:00 [3]
busy day... a bit earlier session before demos all afternoon.
5 min wu on bike
truestretch
2 x barbell complex #65
6 x DL #135
5x
5 x DL #155
5e x single arm kbs #35
5 x squat clean #65
4 x 5 squat clean #75 - kept light and deep on the squat. good ROM.
stretch & foam roller
5 min wu on bike
truestretch
2 x barbell complex #65
6 x DL #135
5x
5 x DL #155
5e x single arm kbs #35
5 x squat clean #65
4 x 5 squat clean #75 - kept light and deep on the squat. good ROM.
stretch & foam roller
Wednesday Jan 28, 2015 #
Note
slept:9.0
deep sleep and crazy dreams. feeling the strength work from yesterday already.
6 AM
Running 1:02:00 [3] 7.5 mi (8:16 / mi) +796ft 7:31 / mi
shoes: Hoka Stinson Lite
super mellow hood loop with ruby. pretty smashed from yesterday's run and strength session. all good though... doing the work.
11 AM
Strength/Core 30:00 [3]
shoes: Nike Pegasus 31 (Blue)
mellow...
5 min on bike
truestretch
stretching on ball
foam roller
5x
5 x tarzan pull up
5 x dips
20 x TRX knee raises
5 min on bike
truestretch
stretching on ball
foam roller
5x
5 x tarzan pull up
5 x dips
20 x TRX knee raises
Tuesday Jan 27, 2015 #
Note
slept:8.0
dentist yesterday. all good.
good sleep. woke up @ 345 to ruby trying sleep between us. usually doesn't happen until around ~5. right back to sleep though.
good sleep. woke up @ 345 to ruby trying sleep between us. usually doesn't happen until around ~5. right back to sleep though.
6 AM
Running (hill repeats) 1:18:00 [3] 10.9 mi (7:09 / mi) +1501ft 6:20 / mi
tough session. plan 6-8 x 3' hill repeats. I was going to do these at la costa but after the rain didn't want run try to run hard in the dark and mud.
2+ mile warm up. just long enough to take off headlamp. then got to work on the Quail Garden climb. I did 7 repeats and each were .4 with ~140ft of climbing. the pace was between 6:45-55 for each interval. i was definitely putting in the work.
another deposit.
2+ mile warm up. just long enough to take off headlamp. then got to work on the Quail Garden climb. I did 7 repeats and each were .4 with ~140ft of climbing. the pace was between 6:45-55 for each interval. i was definitely putting in the work.
another deposit.
12 PM
Strength/Core 45:00 [3]
shoes: Nike Pegasus 31 (Blue)
5 min on bike
hip stretching series
stretching on ball
squat holds
5x
20 step walking lunge #26 kb overhead (changed hands at 10 steps)
10 x box jumps #24
Squat WU: 10 x #45, 8 x #95, 6 x #115
5x
5 x squat #135
10 x kbs #50
truestretch... sweating buckets
hip stretching series
stretching on ball
squat holds
5x
20 step walking lunge #26 kb overhead (changed hands at 10 steps)
10 x box jumps #24
Squat WU: 10 x #45, 8 x #95, 6 x #115
5x
5 x squat #135
10 x kbs #50
truestretch... sweating buckets
Dry Sauna 12:00 [3]
felt good to sweat...even more....
Monday Jan 26, 2015 #
Note
slept:9.0
feel pretty good after yesterday's run and the recovery week last week. ready for the next block... some challenging stuff for sure.
6 AM
Running 48:00 [3] 6.0 mi (8:00 / mi) +621ft 7:17 / mi
shoes: Hoka Clifton #4 (ORG)
easy jogging with the pup. feel pretty good after yesterday's 20 miler.
first in 9.5 cliftons. the 9s fit but on long runs or runs with a lot of descending my 2nd toes hits the front too much. the 9.5s will work.
first in 9.5 cliftons. the 9s fit but on long runs or runs with a lot of descending my 2nd toes hits the front too much. the 9.5s will work.
12 PM
Strength/Core 45:00 [3]
shoes: Nike Pegasus 31 (Blue)
back to just doing my own stuff at the gym. CF was becoming too much of a time suck midday. I can get more specific work done on my own in a lot less time.
5+ min WU on bike
stretching on ball
truestretch
myrtl
10x
2e x TGU #20
10" draw in plank
5 x pull ups
5 x push ups
5 x bosu sit up w/ #18 bed ball
*note... it was pretty sweet when denner came to do TGU's right next to me with a #35 db. thanks for making me look like a frail woman!
foam roller
5+ min WU on bike
stretching on ball
truestretch
myrtl
10x
2e x TGU #20
10" draw in plank
5 x pull ups
5 x push ups
5 x bosu sit up w/ #18 bed ball
*note... it was pretty sweet when denner came to do TGU's right next to me with a #35 db. thanks for making me look like a frail woman!
foam roller