Training Log Archive: Grandpa JamesonIn the 28 days ending Feb 28, 2013:
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Thursday Feb 28, 2013 #
Note
slept:7.5
woke and legs feels better than it has in the last 10 days..... time to jog
Note
(injured)
so I have been doing a lot of research today.... I am going to assume the worst. the run this morning wasn't awesome. still the "deep" thigh pain and a bit up into my groin. It still could be soft tissue but it also has the symptoms of a femoral stress fracture. that would explain why riding and lifting (squats, lunges, etc) feel fine.
here's some reading:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC246509...
doctor's appt tomorrow at 1015. hopefully I can get and x-ray and then and then an MRI or bones can next week. No running until this pain goes away. not stoked.
here's some reading:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC246509...
doctor's appt tomorrow at 1015. hopefully I can get and x-ray and then and then an MRI or bones can next week. No running until this pain goes away. not stoked.
6 AM
Running (test jog) 58:50 [3] 7.7 mi (7:38 / mi) +639ft 7:05 / mi
shoes: Nike LunarFly 3 - Wht/Purple
quick jog around the hood to test the quad after 4 days off. the run was ok. it took about ~35 minutes for it really to loosen up. nowhere close to 100%. I'm going to keep playing it safe. easy runs, more riding, and lots of body work.
rolled my right ankle at the beginning of the run. awesome. minor.
rolled a bit before and after run.
iced after run.
rolled my right ankle at the beginning of the run. awesome. minor.
rolled a bit before and after run.
iced after run.
Wednesday Feb 27, 2013 #
Note
slept:7.5
Sleeping well. MAssage last night had me feeling good. Tight and sore this morning from the massage. gonna give it another day... actually won't run until it's not sore anymore.
6 AM
Cycling-Road 1:46:00 [3] 31.0 mi (17.5 mph) +797ft
Killer morning on the bike. Legs felt really good. Mellow cruise up to oside harbor and back. Just a steady effort and loosening up... i wanna run!
1 PM
Strength/Core (Pure Fitness) 10:00 [3]
following orders from Shari and just doing some mellow recovery stuff and not deep tissue with roller/ball.
a lot of stretching
myrtl
foam roller
a lot of stretching
myrtl
foam roller
Tuesday Feb 26, 2013 #
6 AM
Cycling-Road (Hill Repeats) 1:51:00 [3] 28.0 mi (15.1 mph) +2198ft
good morning on the bike. no issue with quad riding... at all. another cold morning. headed down to TP to do a bit of work.
4 x inside TP
alternated standing and seated throughout the climbs and effort was pretty moderate. not forcing anything when not 100%. I am pretty sure i know what's up with my quad. after an email from Slater, more research, and my sartorius in my right quad (good one) fatiguing during this ride it's making sense... I'll add a note later on what i think.
4 x inside TP
alternated standing and seated throughout the climbs and effort was pretty moderate. not forcing anything when not 100%. I am pretty sure i know what's up with my quad. after an email from Slater, more research, and my sartorius in my right quad (good one) fatiguing during this ride it's making sense... I'll add a note later on what i think.
11 AM
Note
the quad.
Think I know what's going on. Over the past couple of months I have cut way back on the riding and dramatically increased running. I have had no niggles and been feeling better/faster/fitter by the week. While all this was happening the musculature in my legs was definitely changing.
After a year of mostly cycling and crossfit I definitely had put on quite of bit of leg muscle, primarily in the quads, but the hamstrings were strong as well from all the deadlifting. The "build" let me jump into running and progress quickly but I was still riding a lot.
As the months progressed my cycling volume declined and my running increased. Even though I have been running my ass off and pounding hills I think I have lost strength in the quads and maybe increased my hamstring strength?
I don't think this is necessarily a problem. It's just my body changing. The last couple of rides I have actually been feeling the sarotrius on my right leg (not sore or tight) fatiguing. new to me. I have ridden so much over the years and my legs have remained strong. then I dramatically cut back on my riding and lost some specific strength. Again, not a bad thing, but different.
I think it's clearer than ever that cycling is what enabled me to jump in to ultra distance running and remain injury free. It helped me avoid the pounding, stay loose, but also build quad, hamstring, and hip strength. I have also been slacking in the gym and yoga since december.
My quad is feeling better by the day and hour but I'm not going to force anything. I am going ride and lift more in the coming weeks getting ready for old goats. I just need to keep the balance to stay healthy.
Think I know what's going on. Over the past couple of months I have cut way back on the riding and dramatically increased running. I have had no niggles and been feeling better/faster/fitter by the week. While all this was happening the musculature in my legs was definitely changing.
After a year of mostly cycling and crossfit I definitely had put on quite of bit of leg muscle, primarily in the quads, but the hamstrings were strong as well from all the deadlifting. The "build" let me jump into running and progress quickly but I was still riding a lot.
As the months progressed my cycling volume declined and my running increased. Even though I have been running my ass off and pounding hills I think I have lost strength in the quads and maybe increased my hamstring strength?
I don't think this is necessarily a problem. It's just my body changing. The last couple of rides I have actually been feeling the sarotrius on my right leg (not sore or tight) fatiguing. new to me. I have ridden so much over the years and my legs have remained strong. then I dramatically cut back on my riding and lost some specific strength. Again, not a bad thing, but different.
I think it's clearer than ever that cycling is what enabled me to jump in to ultra distance running and remain injury free. It helped me avoid the pounding, stay loose, but also build quad, hamstring, and hip strength. I have also been slacking in the gym and yoga since december.
My quad is feeling better by the day and hour but I'm not going to force anything. I am going ride and lift more in the coming weeks getting ready for old goats. I just need to keep the balance to stay healthy.
1 PM
Strength/Core (Pure Fitness) 30:00 [3]
upperbody sesh.
2 rounds on TRX:
21 x I.Y.T
10 x push/fly
30 x knee raises
2 rounds on Bosu
20 x over head tri ext #25
20 x curls #17.5
20 x lat shoulder raise #10
10 x push ups
3 rounds
20 x kbs #26
30 x core twist on ball w/ med ball
stretching
pvc roller & lacrosse ball on hips
2 rounds on TRX:
21 x I.Y.T
10 x push/fly
30 x knee raises
2 rounds on Bosu
20 x over head tri ext #25
20 x curls #17.5
20 x lat shoulder raise #10
10 x push ups
3 rounds
20 x kbs #26
30 x core twist on ball w/ med ball
stretching
pvc roller & lacrosse ball on hips
6 PM
Body Work (massage) 1 [3]
another massage from Shari. the gnar. the most painful session I've had with her. all legs. tons of shit on my inner thigh, hips, psoas. body is kind of twisted. feeling like a million bucks after.
Monday Feb 25, 2013 #
Note
slept:7.5
quad still a bit sore but way better than yesterday. the more reading, self examining, foam rolling, stretching, using the lacrosse ball the more I think I know what's going on.
it's definitely a bit of overuse and the quad is just taking the toll. it seems like the sartorius muscle since it runs from the hip to the inner side of the knee. exactly where i am feeling the tightness. I can definitely feel a huge difference and knot in my left side (hip area) compared to my right.
I just need to be smart and keep up the treatment. It feels fine once it loosens up riding or running. the bike makes it feel really good actually and can't even feel anything when I am done.
I think it's from not riding enough and running a lot. there's not doubt the musculature of legs is changing with the change of sport focus.
it's definitely a bit of overuse and the quad is just taking the toll. it seems like the sartorius muscle since it runs from the hip to the inner side of the knee. exactly where i am feeling the tightness. I can definitely feel a huge difference and knot in my left side (hip area) compared to my right.
I just need to be smart and keep up the treatment. It feels fine once it loosens up riding or running. the bike makes it feel really good actually and can't even feel anything when I am done.
I think it's from not riding enough and running a lot. there's not doubt the musculature of legs is changing with the change of sport focus.
6 AM
Cycling-Road 1:33:00 [3] 26.3 mi (17.0 mph) +1398ft
Awesome morning on the bike. Quad is much better and spinning. 4 weeks until Old goats and it's time to stop slacking on the riding. I love it, it's good for my body, and it will keep me ripping.
more balance is the key.
more balance is the key.
1 PM
Strength/Core (Pure Fitness) 40:00 [3]
lower body/rehab sesh
5 min stationary bike
stretching
200 situps on ball
myrtl
2 rounds w/ #45 bar
10 x squat
10 x good morning
10 x DL
10 x cleans
10 x thrusters
20 x weighted side bend (ea side)
2 rounds
10 x step up Xchop (ea leg)
3 x lunge matrix
2 rounds
10 x crossover step up (ea leg)
3 x 5 box step down (ea leg)
pvc roller
5 min stationary bike
stretching
200 situps on ball
myrtl
2 rounds w/ #45 bar
10 x squat
10 x good morning
10 x DL
10 x cleans
10 x thrusters
20 x weighted side bend (ea side)
2 rounds
10 x step up Xchop (ea leg)
3 x lunge matrix
2 rounds
10 x crossover step up (ea leg)
3 x 5 box step down (ea leg)
pvc roller
8 PM
Note
a lot of work with the FAKTR tool on my quad. torture device. lots of junk in my left quad
Sunday Feb 24, 2013 #
Note
slept:10.5
another mega sleep. huge!
quad sore this morning getting out of bed. didnt hurt during or after run yesterday. need to figure this out... it kind of stems to when i stared running in the 1210 and can feel it the most after running in them.
quad sore this morning getting out of bed. didnt hurt during or after run yesterday. need to figure this out... it kind of stems to when i stared running in the 1210 and can feel it the most after running in them.
10 AM
Cycling-Road 2:10:00 [3] 35.8 mi (16.5 mph) +1962ft
awesome solo cruise on the coast. i had planned on riding today and was stoked i did. no pain in the quad riding and made it feel better. i need to ride more huge for my running and injury prevention.
Saturday Feb 23, 2013 #
Note
slept:8.5
super fun night in LA seeing Go Radio. Epic food and beers... and awesome sleep in.
10 AM
Running 3:39:00 [3] 25.1 mi (8:43 / mi) +4380ft 7:29 / mi
shoes: New Balance 1210 - Grey/Red
EPIC run. Maggie and I rolled out to Will Rodgers Park and headed to the back bone trail. ripping single track and the temescal cyn fire road down to temescal canyon... more awesome single track. got down the to the park and flipped. We both exploded pretty hard. Maggie 16-21 and me 20-finish. made for a comical ending. good times!
such a fun run and exactly why i am doing what i am doing. Exploring new trails, laughing the whole time, smashing myself, and not one thought about "training" on my mind.
such a fun run and exactly why i am doing what i am doing. Exploring new trails, laughing the whole time, smashing myself, and not one thought about "training" on my mind.
Friday Feb 22, 2013 #
Note
slept:10.25
10-815. EPIC sleep! It's gonna be a good weekend!
10 AM
Running 1:40:00 [3] 12.4 mi (8:04 / mi) +1796ft 7:06 / mi
shoes: Nike LunarFly 3 Trail - 1
La Costa loop with Maggie. Standard Loop and feeling good. A little sluggish starting out but warmed up on the 2nd climb. Held back today. Quad still tight but not sore. No need to rush it. 4 weeks to Old Goats and time for another solid couple of weeks.
rested and sluggish.
rested and sluggish.
Thursday Feb 21, 2013 #
Note
slept:7.5
well more "forced" rest yesterday. I was feeling good and was going to jog with maggie but came home to this:
http://www.10news.com/news/gunman-suspected-of-wou...
whole neighborhood on lock down. I couldn't get to my house and didn't have any gear. so i met my friends for beers. it was a sign.
feeling good this morning. mega rested.
http://www.10news.com/news/gunman-suspected-of-wou...
whole neighborhood on lock down. I couldn't get to my house and didn't have any gear. so i met my friends for beers. it was a sign.
feeling good this morning. mega rested.
7 AM
Running 1:06:00 [3] 8.9 mi (7:25 / mi) +820ft 6:49 / mi
shoes: Nike Lunar Glide 4 - Grey
I'm back!! So much fun running this morning. Quad was still a little tight getting out of bed but applied the rock tape. that stuff is kind of like voodoo magic. increased blood flow. quad loosened up with every step. ripping my the midway point and didn't want to stop. all the rest (for me) was huge. ready for a solid weekend!
12 PM
Strength/Core (Pure Fitness) 40:00 [3]
lowerbody sesh at lunch.
stretcing
2 rounds
10 x TRX pistol (ea leg)
10 x TRX reverse/xover lunge (ea leg)
30 hanging knee raises
2 rounds
10 x step up Xchop (ea leg)
3 x 5 box step down (ea leg)
2 rounds w/ #45 bar
10 x squat
10 x good morning
10 x DL
10 x cleans
10 x thrusters
7 x 1 min planks
pvc roller & lacrosse ball
booyah!
stretcing
2 rounds
10 x TRX pistol (ea leg)
10 x TRX reverse/xover lunge (ea leg)
30 hanging knee raises
2 rounds
10 x step up Xchop (ea leg)
3 x 5 box step down (ea leg)
2 rounds w/ #45 bar
10 x squat
10 x good morning
10 x DL
10 x cleans
10 x thrusters
7 x 1 min planks
pvc roller & lacrosse ball
booyah!
6 PM
Body Work 1 [3]
another massage from shari! body in way better shape. tissue soft. game on.
Wednesday Feb 20, 2013 #
Note
slept:8.5
more mega sleep and no workout this morning. quad is doing way better but playing it safe. may jog tonight we'll see.
recovery sesh at home this am
stretching
foam roller
compex
faktr
ice
recovery sesh at home this am
stretching
foam roller
compex
faktr
ice
12 PM
Strength/Core (Pure Fitness) 35:00 [3]
good session at lunch. let is feeling so much better.
stretching
2 x 100 situps on the ball
myrtl
2 rounds on TRX:
21 x I.Y.T
10 x push/fly
30 x knee raises
2 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #20
20 x lat shoulder raise #10
10 x push ups
20 x situps
20 x back ext
pvc roller & lacrosse ball on hips
stretching
2 x 100 situps on the ball
myrtl
2 rounds on TRX:
21 x I.Y.T
10 x push/fly
30 x knee raises
2 rounds on Bosu
20 x over head tri ext #27.5
20 x curls #20
20 x lat shoulder raise #10
10 x push ups
20 x situps
20 x back ext
pvc roller & lacrosse ball on hips
Tuesday Feb 19, 2013 #
Note
slept:7.5
good sleep. not feeling too fatigued and body feels great except for left quad. still sore this morning... more than race sore. being smart.
KT tape and ice after ride.
KT tape and ice after ride.
C • kt 2
6 AM
Cycling-Road 1:10:00 [3] 19.0 mi (16.3 mph) +673ft
quick spin to del mar and back. I could feel quad a bit but it felt much better after spin.
Monday Feb 18, 2013 #
Note
slept:9.0 (injured) (rest day)
good... good sleep. pretty smashed up from the last couple of weeks. need to focus on recover this week. Left quad is super sore this morning. more than just "race" sore. need to keep an eye on it. no worries... i am a recovery ninja.
compex before work.
compex before work.
12 PM
Strength/Core 25:00 [3]
recovery sesh.
15min stationary bike
stretching
200 situps on ball
pvc roller
left quad still tight and sore.
15min stationary bike
stretching
200 situps on ball
pvc roller
left quad still tight and sore.
5 PM
Body Work (massage) 1 [3]
so stoked to get an "emergency" appt with Shari. My left quad was still sore and tight throuh out the day. Shari is awesome... the issue seems to be my sartorius muscle which is stemming from really tight hips (psoas, iliopsoas). kind of painful session but she got it to release. night and day difference before and after.
i need to get back to yoga!
i need to get back to yoga!
Sunday Feb 17, 2013 #
Event: Bandit 50k
6 AM
Running (warm up) 8:00 [3] 1.0 mi (8:00 / mi)
shoes: New Balance 1210 - Grey/Red
warm up jog. pretty tired.
7 AM
Running (RACE!) 4:18:00 [3] 31.1 mi (8:18 / mi) +6193ft 6:59 / mi
shoes: New Balance 1210 - Grey/Red
2nd to chris price. maybe the hardest race I have ever done... physically and mentally. not the hardest course (but it was super hard) or hardest effort. solid competition and felt like shit from the line. metal battle. super stoked i was able to take 2nd.
Saturday Feb 16, 2013 #
Event: BAZ 21k
8 AM
Running (warm up) 16:00 [3] 2.04 mi (7:51 / mi) +108ft 7:28 / mi
shoes: New Balance 1210 - Grey/Red
9 AM
Running (RACE!) 1:42:00 [3] 12.85 mi (7:56 / mi) +2907ft 6:32 / mi
shoes: New Balance 1210 - Grey/Red
5th overall. held back a ton. fun day.
10 AM
Running (cool down) 17:00 [3] 2.04 mi (8:20 / mi) +187ft 7:40 / mi
shoes: New Balance 1210 - Grey/Red
Friday Feb 15, 2013 #
6 AM
Running (shakeout) 1:02:00 [3] 8.25 mi (7:31 / mi) +372ft 7:12 / mi
slept:7.5 shoes: Nike LunarFly 3 - Blue/Yellow
Lagoon shakeout with Mario. Felt ok... a bit flat for sure. Last week and tuesday's track sesh have me feeling a bit tired. So racing this weekend should be interesting (sufferfest!!!)
2 PM
Cycling-Road 1:10:00 [3] 19.5 mi (16.7 mph) +692ft
mellow spin with brad. soaking up the sunshine. can't wait to log more miles on the bike in the warm weather. legs feel pretty good.
Thursday Feb 14, 2013 #
6 AM
Cycling-Road (recovery) 1:31:00 [3] 24.51 mi (16.2 mph) +1306ft
slept:8.0
mellow morning spin. down to TP, up the inside, and back. I really need to start riding more....
12 PM
Strength/Core (recovery) 15:00 [3]
body maintenance session....
a lot of stretching with band
myrtl
5 x 1 min plank
pvc roller
a lot of stretching with band
myrtl
5 x 1 min plank
pvc roller
Wednesday Feb 13, 2013 #
Note
slept:8.5
10-630. mega sleep. pretty smashed
7 AM
Running (shake out) 35:00 [3] 4.75 mi (7:22 / mi) +247ft 7:01 / mi
shoes: Nike Lunar Glide 4 - Grey
rough one... definitely feeling last nights run and probably last week. i need to figure out schedule and how to get in all the running i want to do and sill maximize recovery. i really want to get on the bike more but it's been freezing in the morning.... and i like to sleep!
12 PM
Strength/Core (Pure Fitness) 20:00 [3]
mellow, recovery.
stretching with & without band
2 x 100 sit ups on ball
PVC roller - worked the quads to get out the junk
2 x 3 rounds box step downs
2 x 3 rounds of TRX squat matrix
2 x 20 back ext
stretching with & without band
2 x 100 sit ups on ball
PVC roller - worked the quads to get out the junk
2 x 3 rounds box step downs
2 x 3 rounds of TRX squat matrix
2 x 20 back ext
5 PM
Running (Night Run) 1:21:00 [3] 9.9 mi (8:11 / mi) +1135ft 7:23 / mi
shoes: New Balance 1210 - Grey/Red
Torrey Pines from Maggies. Mellow pace and just rolling. felt way better than my jog this morning. it's been quite a while since I have actually "trainined" so being smashed every once in a while is to be expected.
Tuesday Feb 12, 2013 #
6 AM
Running 1:06:00 [3] 8.9 mi (7:25 / mi) +827ft 6:49 / mi
slept:7.5 shoes: New Balance 1210 - Grey/Red
shakeout jog. left quad pretty tight from the start and took a while to loosen up. frist ~15min were rough. typical after big block (112 miles in 8days) and then taking a complete day off.... maybe i should have done an ez spin???
hood loop and an awesome cold morning.
hood loop and an awesome cold morning.
12 PM
Strength/Core (Pure Fitness) 40:00 [3]
first focused session in a while.
upperbody & core.
10 min WU on bike
2 rounds:
21 x TRX I.Y.T's
10 x TRX press/fly
30 x TRX knee raises
2 rounds on bosu:
20 x overhead tri ext #25
20 x curl #15
20 x lat shoulder raise #10
20 x weighted twist #15
2 x 50 situps on ball w/ med ball
myrtl
stretching w/ band
pvc roller
upperbody & core.
10 min WU on bike
2 rounds:
21 x TRX I.Y.T's
10 x TRX press/fly
30 x TRX knee raises
2 rounds on bosu:
20 x overhead tri ext #25
20 x curl #15
20 x lat shoulder raise #10
20 x weighted twist #15
2 x 50 situps on ball w/ med ball
myrtl
stretching w/ band
pvc roller
5 PM
Running (Track) 1:10:00 [3] 10.0 mi (7:00 / mi) +250ft 6:50 / mi
shoes: Nike Lunar Glide 4 - Grey
Track sesh with maggie and brad. this one left a mark. fun running on the track will be fun to get fast. i think it will really help the ultra stuff.
goal was 6 min pace on long intervals and faster on short ones. (XXX) = recovery jog
2 Mile - 11:25 - a bit hot
(200) +
400 - 1:24
(400),
1 Mile - 5:49 - better pacing
(200) +
400 - 1:24
(400)
800 - 2:55
(200)
400 - 1:24 - consistent
(400)
400 - 1:24
(200)
400 - 1:16 - maggie let it rip last 100 and crushed our dreams
(1 mile)
goal was 6 min pace on long intervals and faster on short ones. (XXX) = recovery jog
2 Mile - 11:25 - a bit hot
(200) +
400 - 1:24
(400),
1 Mile - 5:49 - better pacing
(200) +
400 - 1:24
(400)
800 - 2:55
(200)
400 - 1:24 - consistent
(400)
400 - 1:24
(200)
400 - 1:16 - maggie let it rip last 100 and crushed our dreams
(1 mile)
Monday Feb 11, 2013 #
Note
slept:8.5 (rest day)
1030-7. mellow monday. no running or riding today. day off the legs. double race weekend on tap and legs feeling the load. may hit some yoga after work.
Sunday Feb 10, 2013 #
Note
slept:10.5
10-830. I guess i was a bit tired. didn't move.
i was pretty wrecked after yestedays run. zombie for the rest of the day but feeling good today. charging... 100 mile week. only 13.4 to go!
i was pretty wrecked after yestedays run. zombie for the rest of the day but feeling good today. charging... 100 mile week. only 13.4 to go!
10 AM
Running 1:39:00 [3] 13.45 mi (7:22 / mi) +576ft 7:04 / mi
shoes: Nike Lunar Glide 4 - Grey
backing it up. i wasn't sure how i'd feel on this one. first couple miles were a bit but by mile 4 I was feeling good! the goal was to run 13.4 to get to 100 and got that done but felt like i easily had another 10 in the legs!
Saturday Feb 9, 2013 #
Note
slept:8.0
11-7. good, solid sleep.
9 AM
Running 3:36:00 [3] 25.0 mi (8:38 / mi) +5186ft 7:13 / mi
shoes: New Balance 1210 - Grey/Red
this one is going to leave a mark. big week already and this was a tough run.
started a blue sky trail headed and headed up to lake ramona. flipped and then over to lake poway. I let mike lead the way up woodson so i would hold back. very easy pace for me... but holding back is good right now.
maggie and i descended the backside and then right back. i was climbing really well to day. after descending back to the lake I started to feel it. got back to lake poway to refill at 19.5 miles.
the rest of the run was pretty tough for me and maggie was ripping my legs off. she dropped me multiple times in the last 5 and then destroyed me the final 2. awesome run. bank it.
started a blue sky trail headed and headed up to lake ramona. flipped and then over to lake poway. I let mike lead the way up woodson so i would hold back. very easy pace for me... but holding back is good right now.
maggie and i descended the backside and then right back. i was climbing really well to day. after descending back to the lake I started to feel it. got back to lake poway to refill at 19.5 miles.
the rest of the run was pretty tough for me and maggie was ripping my legs off. she dropped me multiple times in the last 5 and then destroyed me the final 2. awesome run. bank it.
C • Wow! 1
Friday Feb 8, 2013 #
Note
slept:9.5
10-730. another comp day from work. sleeping, running, and fun.
9 AM
Running 1:39:00 [3] 12.3 mi (8:03 / mi) +2638ft 6:41 / mi
shoes: Nike LunarFly 3 Trail - 1
fun run with maggie out at La Costa after rain. mud run. same loop as monday and just cruising. banking the miles the week and not trying to dig any deep holes.
a bit rough getting going. i could definitely feel the massage from last night in my quads. looking forward to going big tomorrow.
a bit rough getting going. i could definitely feel the massage from last night in my quads. looking forward to going big tomorrow.
Thursday Feb 7, 2013 #
Note
slept:8.0
930-530. running mega miles makes for good sleep. zombie mode.
6 AM
Cycling-Road 1:41:00 [3] 28.0 mi (16.6 mph) +984ft
good to get out on the bike this morning. talked kurt into riding early. mellow spin through RSF. warmed up and just nice to take it easy.
5 PM
Body Work (massage) 1 [3]
massage with Shari. much needed. hammys tight.
Wednesday Feb 6, 2013 #
Note
slept:7.0
1020-720. a bit of trouble falling asleep... very rare.... but slept like a rock after. too much caffeine late in the day.
6 AM
Running 1:05:00 [3] 8.8 mi (7:23 / mi) +470ft 7:02 / mi
shoes: Nike Lunar Glide 4 - Grey
morning shakeout miles. I was a creaky getting going. quads and glutes sore from lifting. felt good as i got into it and with each mile. had thoughts of running longer but held back. more fun miles tonight with the weds night crew.
5 PM
Running 1:24:00 [3] 11.5 mi (7:18 / mi) +600ft 6:58 / mi
shoes: Nike Lunar Glide 4 - Grey
finished the day with a solid run with maggie. did the lagoon loop from my place. we kind of underestimated how much light we would have and it was completely dark by the time we got out of the lagoon.
the legs were definitely a bit tired after this one. 49.3 miles this week and 61+ in the last 4 days. bank it!
no niggles and loving this evolution.
the legs were definitely a bit tired after this one. 49.3 miles this week and 61+ in the last 4 days. bank it!
no niggles and loving this evolution.
Tuesday Feb 5, 2013 #
6 AM
Running (Hill repeats ) 1:28:00 [3] 11.3 mi (7:47 / mi) +1736ft 6:48 / mi
slept:7.0 shoes: Nike LunarFly 3 - Wht/Purple
another good run. feeling fresh and fast out of the gate. more steady hill repeats. added on rep per set this time around.
Quail Gardens - .32 miles, ~151 ft of climb
2:47
2:44
2:42
2:34
Garden View - .3 miles, ~185 ft of climb
2:53
2:51
2:52
2:43
very controlled efforts leaving some a lot in the tank. I want to build up to 5 reps of each climb and then drop down to 3-4 harder and then build back up.
Quail Gardens - .32 miles, ~151 ft of climb
2:47
2:44
2:42
2:34
Garden View - .3 miles, ~185 ft of climb
2:53
2:51
2:52
2:43
very controlled efforts leaving some a lot in the tank. I want to build up to 5 reps of each climb and then drop down to 3-4 harder and then build back up.
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
back in the gym after nothing last week.
300 situps on ball
myrtl
2 x 10 (ea leg) TRX/Bosu pistols
2 x 10 (ea leg) step up x-chop
2 x 20 24" box jumps
2 x back ext
pvc roller
300 situps on ball
myrtl
2 x 10 (ea leg) TRX/Bosu pistols
2 x 10 (ea leg) step up x-chop
2 x 20 24" box jumps
2 x back ext
pvc roller
5 PM
Running (2nd run) 40:00 [3] 5.4 mi (7:24 / mi) +389ft 6:56 / mi
shoes: New Balance 890 v2 - Green
post work jog around the hood. no headlamp and finished in the dark. felt really good. ran in the 890's with green superfeet. felt a bit stiff at first but really like the support the provided.
ready to rip more tomorrow!
ready to rip more tomorrow!
Monday Feb 4, 2013 #
Note
slept:8.0
10-6. so good to be home and sleep in my own bed. body feels great, rested, and ready to rip. from all the work last week my boss is giving today and friday off. big week on tap!!
9 AM
Running 1:34:00 [3] 12.3 mi (7:39 / mi) +1781ft 6:43 / mi
shoes: Nike LunarFly 3 Trail - 1
no rush getting out the door and sun was blazing when i got to la costa. so stoked to be home and on the trails. ran my favorite loops and just had fun... floating.
3 PM
Cycling-Road 2:10:00 [3] 36.2 mi (16.7 mph) +1467ft
sprinters loops with kurt. awesome to get out on the bike in the afternoon and I'm super rested. i haven't felt that good on the bike in months. perfect after the morning run and a week of shitty running.
Sunday Feb 3, 2013 #
8 AM
Running 1:25:00 [3] 11.8 mi (7:12 / mi) +16ft 7:12 / mi
slept:8.0 shoes: Nike Lunar Glide 4 - Grey
last run int he dirty south... stoked to get home a day early. I ran up to the lake and actually found some good grass "trail". better than the roads and sidewalks for sure.
10 x 10 sec hill sprints 6 miles in on grassy hill.
can't wait to hit the trails at home tomorrow.
10 x 10 sec hill sprints 6 miles in on grassy hill.
can't wait to hit the trails at home tomorrow.
Saturday Feb 2, 2013 #
Note
slept:7.5 (rest day)
game time! i was planning to get up at 430 to sneak in a run before a mega day at work... didn't happen. time to slave for the man....
Friday Feb 1, 2013 #
7 AM
Running 1:04:00 [3] 9.1 mi (7:02 / mi) +1ft 7:02 / mi
slept:8.0 shoes: Nike Lunar Glide 4 - Grey
pounding the pavement. run from the hotel. forced. body and legs feel great but over running on the sidewalks and streets. i am in desperate need of some trail time.
good news is I am faster than I have been in a long time. sub 7 pace feels pretty easy and like i'm not forcing anything.
good news is I am faster than I have been in a long time. sub 7 pace feels pretty easy and like i'm not forcing anything.