Training Log Archive: Grandpa JamesonIn the 7 days ending Sep 4, 2016:
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Sunday Sep 4, 2016 #
Note
slept:8.5
1030-7. great sleep. fun party with some friends last night and their kids. fi ended up crashing and maggie's mom's place.
8 AM
Running 1:48:00 [3] 12.0 mi (9:00 / mi) +1812ft 7:52 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
LOB with Maggie. Super fun. Nice and cool at the start and just mellow on the climb up to Pence Park. Flipped and just rolled the descent as I am planning to run at RRR. Just lettting gravity dictate the pace, never pushing. Maggie did great on the descent. she really wants to improve on tech descending.
Saturday Sep 3, 2016 #
Note
slept:8.75
930-615. a bit stiff waking up this morning.
10 AM
Running 2:12:00 [3] 14.6 mi (9:02 / mi) +2913ft 7:36 / mi
shoes: Hoka Speed Instinct (Blu)
late morning start (10am) at deer creek... already super warm when i get there. baking in the sun. felt ok today. my stomach was before, during, and after. just unsettled. decent legs and just logging the miles. nice to only have a "short" long run today.
Friday Sep 2, 2016 #
Note
slept:8.25
up early to get shit done before morning meetings. works is nuts right now... perfect timing!
2 WEEKS OUT!!!!
2 WEEKS OUT!!!!
6 AM
Hike 1:00:00 [3] 3.0 mi (20:00 / mi) +1890ft 12:32 / mi
treadmill hike at 12k and 3.0 speed
10' warm up
3x 5' @ 10%, 5' @ 12%, 5' @15'
5' cd
10' warm up
3x 5' @ 10%, 5' @ 12%, 5' @15'
5' cd
11 AM
Cycling-Road 1:36:00 [3] 27.6 mi (17.3 mph) +1532ft
super mellow lunch spinning. out through chatfield, to deer creek, and then a loop of KC. just cruising listening to Tim Tollefson's podcast on URP. perfect timing. he got 3rd at UTMB in his first 100 by racing very conservatively and doing his own thing. that's exactly my plan for RRR. not to get 3rd.. or even think about place. run well within myself for firsst 75 miles.. and then if i have anything left push... not sure how likely that will be but that's my goal.
check ego, control emotions, and hopefully get into hunting mode!
check ego, control emotions, and hopefully get into hunting mode!
Thursday Sep 1, 2016 #
Note
slept:7.5 weight:147lbs
home from work right around 10. slept 1045-615.
lower back much better today. guess I just slept on it wrong.
lower back much better today. guess I just slept on it wrong.
9 AM
Running 1:25:00 [3] 10.0 mi (8:30 / mi) +1891ft 7:13 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
late night of work so a late start to this run... love running late morning. headed deer creek and my standard 10 mile loop and felt great. just rolled, going by feel, and never really pushing. hope i feel that good on race day.
3 PM
Strength/Core 1:00:00 [3]
warm up:
myrtl
5 rounds
dumbbell complex #40
sumo walk
DL Warm up: 10 x #95, 10 x #115
3 rounds
10 x DL #135
20 x kbs #35
50 x sit ups
5 rounds
30" alternating ropes
10 x double rope slams
1 x mini leg blaster
3e x Kb ground to overhead #35
10 x weight sit ups #25
10 x russian twist #26
5e x kneeling slasher to halo
myrtl
5 rounds
dumbbell complex #40
sumo walk
DL Warm up: 10 x #95, 10 x #115
3 rounds
10 x DL #135
20 x kbs #35
50 x sit ups
5 rounds
30" alternating ropes
10 x double rope slams
1 x mini leg blaster
3e x Kb ground to overhead #35
10 x weight sit ups #25
10 x russian twist #26
5e x kneeling slasher to halo
Wednesday Aug 31, 2016 #
Note
slept:8.75
cutover pushed to tonight... but worked last night 8-9... and back on it first thing this morning. slept 9-545.
right lower back super tight. woke up sleeping on my stomach in a weird position. hopefully it will loosen up.
right lower back super tight. woke up sleeping on my stomach in a weird position. hopefully it will loosen up.
7 AM
Running 1:02:00 [3] 8.1 mi (7:39 / mi) +92ft 7:34 / mi
shoes: Hoka Clayton (Red)
easy family jog down on the river path. killer morning. lower back was super tight but loosened up. legs felt great.
12 PM
Cycling-Trainer 1:15:00 [3] 22.0 mi (17.6 mph)
another trainer session with the mask... 12k
10' warm up
4x
3' tempo
1' easy
2' tempo
1' easy
1' tempo
2' easy
straight into 10 x 30" hard, 30" easy
- mask off -
5 x 1' hard standing, 1' easy seated
5' cd
10' warm up
4x
3' tempo
1' easy
2' tempo
1' easy
1' tempo
2' easy
straight into 10 x 30" hard, 30" easy
- mask off -
5 x 1' hard standing, 1' easy seated
5' cd
4 PM
Body Work (Chiro) 1 [3]
went to the chiro to work on my lower back. nothing crazy... needed and adjustment for sure.
Tuesday Aug 30, 2016 #
Note
slept:8.5
in the office until 830 for firewall cutover prep (happening tonight). got home around 9 and in bed at 10. slept 10-630. up and straight to work. going to be a busy couple of weeks which is perfect timing to help me not go crazy tapering.
11 AM
Running 1:16:00 [3] 10.0 mi (7:36 / mi) +1129ft 6:52 / mi
shoes: Hoka Speed Instinct (Blu)
south valley cruise after a busy morning of work. just stoked get out. nice and warm and pretty good legs coming off the big weekend. rolling.
4 PM
Strength/Core 45:00 [3]
warm up:
myrtl
5 rounds
barbell complex #45
sumo walk
10 x squat #95
3 rounds
10 x squat #115
5e x single leg kb DL #35
20 x kbs #35
50 x sit ups
Every 2' for 20'
5 x thruster #65
10 x step ups
5 x box jumpes
5 x push ups
10 x toes to post
myrtl
5 rounds
barbell complex #45
sumo walk
10 x squat #95
3 rounds
10 x squat #115
5e x single leg kb DL #35
20 x kbs #35
50 x sit ups
Every 2' for 20'
5 x thruster #65
10 x step ups
5 x box jumpes
5 x push ups
10 x toes to post
Monday Aug 29, 2016 #
Note
slept:9.0
good sleep.
taper week 1. 18 days out.
Plan for this week is to keep all the sessions the same but cut back on the volume. get a lot of sleep and reign in the diet a bit. less miles = less ice cream & beer!
getting some comments that I'm "tapering" too early. Not sure that's the case. I want to super fresh and ready to go on race day. don't think I need to be "sharp" on race day. I'd rather feel super fresh and hungry to run.
only think up in the air is that i'm debating if I should run 2 hours on saturday or just 90'.
taper week 1. 18 days out.
Plan for this week is to keep all the sessions the same but cut back on the volume. get a lot of sleep and reign in the diet a bit. less miles = less ice cream & beer!
getting some comments that I'm "tapering" too early. Not sure that's the case. I want to super fresh and ready to go on race day. don't think I need to be "sharp" on race day. I'd rather feel super fresh and hungry to run.
only think up in the air is that i'm debating if I should run 2 hours on saturday or just 90'.
C • Taper 11
12 PM
Cycling-Road 1:26:00 [3] 26.1 mi (18.2 mph) +896ft
mellow recovery spin. out and back through chatfield state park. legs felt better then expected.