Training Log Archive: Grandpa JamesonIn the 7 days ending Aug 28, 2016:
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Sunday Aug 28, 2016 #
Note
slept:9.5
more big sleep. needed after yesterday. feeling pretty.
we hit pint room with Luke, Becca, and the boys. good times. had the melvin hubert pale ale and the eddyline dipa... both damn good.
we hit pint room with Luke, Becca, and the boys. good times. had the melvin hubert pale ale and the eddyline dipa... both damn good.
8 AM
Running 2:00:00 [3] 15.5 mi (7:45 / mi) +965ft 7:19 / mi
shoes: Hoka Clifton v2 (RWB)
wanted to get in some flatter miles today and cap of the week feeling good. i feel doing a couple flat runs a week the last couple of weeks my turnover has started to come back. feels good.
headed down to waterton canyon with maggie and fi. I pushed fi the first 4 miles into a gnarly headwind and then maggie took and they headed back. I kept it mellow up to the colorado trail and indian creek trail junction and then flipped. steady coming back... and felt great. better than i've felt in a long time... so weird. Last day of my biggest week of the year. 83 miles.
8:30 avg pace on the way out
7:01 avg pace on the way back... never pushing.
headed down to waterton canyon with maggie and fi. I pushed fi the first 4 miles into a gnarly headwind and then maggie took and they headed back. I kept it mellow up to the colorado trail and indian creek trail junction and then flipped. steady coming back... and felt great. better than i've felt in a long time... so weird. Last day of my biggest week of the year. 83 miles.
8:30 avg pace on the way out
7:01 avg pace on the way back... never pushing.
Saturday Aug 27, 2016 #
Note
slept:8.0
up early. heading to centennial cone for two loops. should be a long, hard day... and my last one!
7 AM
Running 5:01:00 [3] 33.6 mi (8:57 / mi) +5352ft 7:47 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
last long run at centennial cone. i did two loops from the mayhem gulch trailhead. I went CCW for the first one and it flew by. got back to the truck grabbed more flasks and gels and got back on it. went CW for the second loop. felt pretty good for 3/4s of it and then it was just grinding. got it done. never pushed the climbs. just all day pace and let the descent roll without over doing it. happy to have this one in the bank.
2 cups black coffee and two spoonfuls of peanut butter before.
took VFuel gets at the 1,2,3,4 hour marks (4 x 100 cals) and drank two 17oz flasks of roctance (2 x 180 cals). 150 cals/hr. I little under for the effort but good for training.
2 cups black coffee and two spoonfuls of peanut butter before.
took VFuel gets at the 1,2,3,4 hour marks (4 x 100 cals) and drank two 17oz flasks of roctance (2 x 180 cals). 150 cals/hr. I little under for the effort but good for training.
Friday Aug 26, 2016 #
Note
slept:9.5 weight:146.5lbs
giant sleep. going to try to maximize sleep in the coming weeks.
11 AM
Cycling-Road 1:36:00 [3] 29.1 mi (18.2 mph) +1545ft
mellow spin at lunch after plowing through work for 6 hours. keeping my riding super mellow right now. just for recovery and to keep the legs moving... with the exception of the trainer session... a bit of work there. felt great today.
Thursday Aug 25, 2016 #
Note
slept:8.0 weight:146lbs
wanted to keep sleeping.... nice and cool out. love it.
6 AM
Running 1:35:00 [3] 11.4 mi (8:20 / mi) +2363ft 6:58 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
awesome cool morning. upper 40s at the start. fall is coming... so stoked.
steady effort up the manor house climb (all running) and went all the way to the summit. solid, steady 3 miles effort with with 1,631 feet of climbing in 30' flat and never really pushing hard. feeling good.
steady effort up the manor house climb (all running) and went all the way to the summit. solid, steady 3 miles effort with with 1,631 feet of climbing in 30' flat and never really pushing hard. feeling good.
4 PM
Strength/Core 1:00:00 [3]
last heavy day...
warm up:
myrtl
5 rounds
dumbbell complex #20
sumo walk
DL warm up: 10 x #135, 8 x #155, 6 x #175
5 rounds
5 x DL #185
10 x kbs #35
30 x sit ups
every 3' for 15'
30" rope swings
10 x rope slams
1 x mini leg blaster
10 x push ups
10 x russian twist
5e x kneeling slasher to halo
warm up:
myrtl
5 rounds
dumbbell complex #20
sumo walk
DL warm up: 10 x #135, 8 x #155, 6 x #175
5 rounds
5 x DL #185
10 x kbs #35
30 x sit ups
every 3' for 15'
30" rope swings
10 x rope slams
1 x mini leg blaster
10 x push ups
10 x russian twist
5e x kneeling slasher to halo
Wednesday Aug 24, 2016 #
Note
slept:9.0
zombie sleep.
8 AM
Running 1:02:00 [3] 8.2 mi (7:34 / mi) +85ft 7:29 / mi
shoes: Hoka Clayton (Red)
mellow miles on the platte river path with ruby while maggie and fi walk/jogged. felt ok. a bit tight from the heavy squats yesterday.
4 PM
Cycling-Trainer 1:15:00 [3] 22.0 mi (17.6 mph)
trainer sesh @ 7.0 (12K)
10' ez
8 x 3'' tempo, 2' easy
10 x 30" hard, 30" easy
- took mask off -
10 x 30" hard standing, 30" easy seated
5' easy
10' ez
8 x 3'' tempo, 2' easy
10 x 30" hard, 30" easy
- took mask off -
10 x 30" hard standing, 30" easy seated
5' easy
Tuesday Aug 23, 2016 #
Note
slept:8.0 weight:147lbs
tough getting up this morning. up early to run at GM and then a busy day of getting caught up on work.
6 AM
Running 1:20:00 [3] 10.2 mi (7:51 / mi) +2218ft 6:30 / mi
shoes: Hoka Speed Instinct (Blu)
out to green mountain early. had to park in the dino ridge lot because the dog park lot was closed so switched up my planned route which made it about 10' shorter but not worried about that.
solid climbs up rooney valley, GM fireroad, box o rocks. Pr'd all of them. would have been close to CR on Green Mtn Fireroad but had to stop halfway up because a big momma elk and her baby were crossing... didn't elk came over that way. then on the way down saw another momma and baby. thought they were the same one but i could see the others on the side of the hill eating. nuts. they are so big.
solid climbs up rooney valley, GM fireroad, box o rocks. Pr'd all of them. would have been close to CR on Green Mtn Fireroad but had to stop halfway up because a big momma elk and her baby were crossing... didn't elk came over that way. then on the way down saw another momma and baby. thought they were the same one but i could see the others on the side of the hill eating. nuts. they are so big.
4 PM
Strength/Core 1:00:00 [3]
warm up:
myrtl
5 rounds
barbell complex #45
sumo walk
squat warm up: 10 x #95, 8 x #115
5 rounds
5 x squat #135
10 x kbs #35
5e x single leg DL #35
30 x sit ups
Every 2' for 20'
3 x Curtis P #65
10 x box jump 24"
10 x toes to post
myrtl
5 rounds
barbell complex #45
sumo walk
squat warm up: 10 x #95, 8 x #115
5 rounds
5 x squat #135
10 x kbs #35
5e x single leg DL #35
30 x sit ups
Every 2' for 20'
3 x Curtis P #65
10 x box jump 24"
10 x toes to post
Monday Aug 22, 2016 #
Note
slept:8.0
good sleep. last morning in Leadville then heading home.
9 AM
Running 33:30 [3] 4.2 mi (7:59 / mi) +115ft 7:46 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
easy jog around turquoise lake before packing the car and heading. felt really good. stoked on an awesome weekend in leadville.
3 PM
Cycling-Road 1:25:00 [3] 25.7 mi (18.1 mph) +840ft
easy spin after driving home and unpacking. legs felt good... but it was hot compared to being up high. ready to nail a big week of training... and then start a gradual 3 week taper.