Training Log Archive: Grandpa JamesonIn the 7 days ending Mar 8, 2015:
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Sunday Mar 8, 2015 #
Note
slept:8.5 (injured)
hip/groin still sore today. not bad... just there. I'm going to make an appt at Core next week to get it checked and probably just take the rest of the month off of running. fucking lame... but want to be ready to run in colorado and when the baby is here....
9 AM
Cycling-Road 2:39:00 [3] 36.0 mi (13.6 mph) +5118ft
super fun ride out at san elijo. climbed a lot and on some random service and dirt roads. good times. loving the 28mm tires.
Saturday Mar 7, 2015 #
Event: Way Too Cool 50k
Note
slept:9.0 (injured)
mellow night at home.
groin a bit sore today. fucking over it.
groin a bit sore today. fucking over it.
8 AM
Cycling-MTB 3:29:00 [3] 47.4 mi (13.6 mph) +3648ft
mtb from home. out el camino del norte to the del dios single track. out around hodges and east on the HV singetrack. then looped and headed home. good legs on the bike and pushed it a bit on the road on the way home.
Friday Mar 6, 2015 #
Note
slept:9.0
off work today. we were supposed to be up north for WTC but pulled the plug. taking the day to get shit done around the house. moving prep.
hip/groin feeling good. may jog today or tomorrow.
hip/groin feeling good. may jog today or tomorrow.
7 AM
Running 36:00 [3] 4.6 mi (7:50 / mi)
ahr:143 shoes: Hoka Clifton #3 (Blu/Yel)
easy hood lap with ruby. wore HRM for first time in probably 4 years. kept HR under 150 bpm to make sure i was going easy. hip/groin felt ok. not sore or painful... just a bit tight.
8 AM
Cycling-Road 1:45:00 [3] 28.5 mi (16.3 mph) +2585ft
headed out the door after run and feeling good.. nice and warm too. Plan was to get about 3 hours and a lot of climbing. did 5 reps of TP (alternating in and out). good legs. after the 5th maggie called me and said we had a dr appt at 1030. she was having weird, random contractions last night. she had to pick me up so we could get there in time.
dr appt went ok. had to get some tests done. now the waiting game.
dr appt went ok. had to get some tests done. now the waiting game.
Thursday Mar 5, 2015 #
Note
slept:8.0
almost through season two of HoC.
6 AM
Cycling-Road 1:35:00 [3] 26.7 mi (16.9 mph) +1765ft
kelly drive loop. better legs today and colder out. took a bit to get the body going.
12 PM
Strength/Core 30:00 [3]
wu on bike & truestretch
5x
10e x single arm kbs #35
1e x TGU #35
30 x sit ups on ball
5x
10e x single arm kbs #35
1e x TGU #35
30 x sit ups on ball
StairMaster 20:00 [3] 2.5 mi (8:00 / mi) +1200ft 5:30 / mi
shoes: Nike Pegasus 31 (Blue)
level 8-12 increasing every 2min
5 x 1 min level 15/1 min level 10
5 x 1 min level 15/1 min level 10
Wednesday Mar 4, 2015 #
Note
slept:8.0
already sore from lifting.. and ART. today could be rough
6 AM
Cycling-Road 1:36:00 [3] 27.4 mi (17.1 mph) +1056ft
i was gonna ride mtb this morning but felt pretty wrecked from lifting yesterday and ART. just cruised the rancho loop. legs slowly came around. I'll get on the dirt tomorrow.
groin is feeling best it has yet today.
groin is feeling best it has yet today.
12 PM
Strength/Core 35:00 [3]
easy recovery session
wu on bike
truestretching
band stretching & mobility work
myrtl
more stretching
foam rolller
wu on bike
truestretching
band stretching & mobility work
myrtl
more stretching
foam rolller
5 PM
Body Work (Chiropractic ) 1 [3]
another chiro appt. i forgot how good they make me feel after.
Tuesday Mar 3, 2015 #
Note
(injured)
kind of restless sleep... .stomach off.
groin better today. 95% I'm pulling the plug on WTC. I know I could probably not run all week and toe the line... and probably have a good day out there... .but I would pay the price. My groin/hip flexor isn't healed and I'm sure running 50k would light it up and I'd need to take a lot more time off of running after the race. I just want to be able to run with ruby right now.
groin better today. 95% I'm pulling the plug on WTC. I know I could probably not run all week and toe the line... and probably have a good day out there... .but I would pay the price. My groin/hip flexor isn't healed and I'm sure running 50k would light it up and I'd need to take a lot more time off of running after the race. I just want to be able to run with ruby right now.
6 AM
Cycling-Road 1:33:00 [3] 26.2 mi (16.9 mph) +1640ft
shit legs this morning... feeling the trainer session from yesterday.
down to TP and up the inside, outside, and then back home. solid effort on outside repeat. caught up to ethan and he made me work to keep him off my wheel. good times. avg watts for that climb was 331.
down to TP and up the inside, outside, and then back home. solid effort on outside repeat. caught up to ethan and he made me work to keep him off my wheel. good times. avg watts for that climb was 331.
12 PM
Strength/Core 50:00 [3]
wu on bike
2 x 10 squat, good mornings, DL, rows, cleans, press #45
squat: 10 x #95, 8 x #115
5x
5 x squat #135
10 x SDHP #50
30 x sit ups on ball
10x
5 x pull ups
10 x push ups
20 x air squats
foam roller and a lot of stretching/mobility
2 x 10 squat, good mornings, DL, rows, cleans, press #45
squat: 10 x #95, 8 x #115
5x
5 x squat #135
10 x SDHP #50
30 x sit ups on ball
10x
5 x pull ups
10 x push ups
20 x air squats
foam roller and a lot of stretching/mobility
5 PM
Body Work (ART) 1 [3]
ART with Asher. Fuck me... Excruciating. When the doc says move your junk to the side so he can get into the groin area and do work watch out... After the Into the psoas and transverse abdominals. Gnarly. 40 minute session.
Monday Mar 2, 2015 #
Note
slept:9.0 (injured)
good sleep. didn't wake up once... been a while.
as of right now groin is a no go. not going to force it either. was great until i ran on it. so it's simple. i'm not going to run.
as of right now groin is a no go. not going to force it either. was great until i ran on it. so it's simple. i'm not going to run.
6 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
hard trainer sesh.
the sufferfest Downward Spiral
Approx 10mins warm-up featuring two 30 second jumps.
First interval set
2:00 min interval / 2:00 recovery
1:45 min interval / 1:45 recovery
1:30 min interval / 1:30 recovery
1:15 min interval / 1:15 recovery
1:00 min interval / 1:00 recovery
:45 sec interval / :45 recovery
:30 sec interval / :30 recovery
:15 sec interval
5:00 recovery
Repeat interval set
4:00 warm-down
solid work
the sufferfest Downward Spiral
Approx 10mins warm-up featuring two 30 second jumps.
First interval set
2:00 min interval / 2:00 recovery
1:45 min interval / 1:45 recovery
1:30 min interval / 1:30 recovery
1:15 min interval / 1:15 recovery
1:00 min interval / 1:00 recovery
:45 sec interval / :45 recovery
:30 sec interval / :30 recovery
:15 sec interval
5:00 recovery
Repeat interval set
4:00 warm-down
solid work
12 PM
Strength/Core 30:00 [3]
shoes: Nike Pegasus 31 (Blue)
truestretch, band stretching & mobility, myrtl, couch stretch
5x
10e x single arm kbs #35
10 x bosu sit ups
1e x TGU
10 x bosu sit ups
more stretching
may try to go up in weight for this workout on thurs
5x
10e x single arm kbs #35
10 x bosu sit ups
1e x TGU
10 x bosu sit ups
more stretching
may try to go up in weight for this workout on thurs
StairMaster 20:00 [3] 2.5 mi (8:00 / mi) +1200ft 5:30 / mi
pretty mellow. didn't want to do anything hard after morning intervals. doesn't bother groin.
level 8-14 increasing every 2 min then 12-11-10 to finish it out.
level 8-14 increasing every 2 min then 12-11-10 to finish it out.