Training Log Archive: Grandpa JamesonIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
Note
slept:7.5
lived it up a bit last night... and went to an epic dinner at Charlie Palmer Steak house... thanks to slater's boss!
10oz filte, $$$ red wine, + epic dessert! still in bed just before 10 and up at 530 feeling good.
10oz filte, $$$ red wine, + epic dessert! still in bed just before 10 and up at 530 feeling good.
7 AM
Running (endurance) 1:12:25 [3] 8.05 mi (9:00 / mi) +1504ft 7:39 / mi
shoes: Nike Vomero 5
headed out to red rock canyon again this morning.
the "plan" was to run 1:10 and not worry about pace or distance, just explore the trails.
HARD run. tons of single track, a lot of climbing, and technical. i didn't bring my trail shoes and this is a trail where they would have helped. kept safe over the tech spots and and had to power hike up some super steep stuff.
it got hot.. and i didnt bring water. didn't want to carry anything. 80's at start and 90's by the time i was done. suffered a bit... good for me!
the "plan" was to run 1:10 and not worry about pace or distance, just explore the trails.
HARD run. tons of single track, a lot of climbing, and technical. i didn't bring my trail shoes and this is a trail where they would have helped. kept safe over the tech spots and and had to power hike up some super steep stuff.
it got hot.. and i didnt bring water. didn't want to carry anything. 80's at start and 90's by the time i was done. suffered a bit... good for me!
Tuesday Jun 29, 2010 #
Note
slept:8.0
9-5. long day yesterday. swim, drive, check-in at networkers, pool time and some jack and cokes. good eating though..
i was in bed at 845!
i was in bed at 845!
6 AM
Cycling-Road (Recovery) 1:39:28 [3] 25.82 mi (15.6 mph) +1952ft
ahr:136 max:164
up at 5 without an alarm and drove out to ride red rock canyon loop. got a little of later start than i wanted because i got lost but the temps were actually perfect and there was slight breeze.
Just cruised from red rock resort to the canyon loop. constant climb to the park and then another 5 miles of sustained climbing. nothing steep, but constant. then some fun, fast descents.
total recovery ride... and perfect. was in total tourist mode just loving being out there and taking photos.
the loop is race. one way and hardly any traffic & good road conditions.
planning on hitting it again on thursday.
Just cruised from red rock resort to the canyon loop. constant climb to the park and then another 5 miles of sustained climbing. nothing steep, but constant. then some fun, fast descents.
total recovery ride... and perfect. was in total tourist mode just loving being out there and taking photos.
the loop is race. one way and hardly any traffic & good road conditions.
planning on hitting it again on thursday.
9 AM
Strength/Core (hotel gym) 20:00 [3]
I had time for a quick session after getting back to hotel before heading to first training session.
just did what i could.
2 x 10 pull ups/10 dips
2 x 20 straight arm pull down
2 x 20 back ext
2 x 100 crunches on ball + 20 push ups with feet on ball
2 x 20 overhead tri ext/20 dumbbell curls
2 x 20 lat shoulder raises/20 weighted side bends.
just did what i could.
2 x 10 pull ups/10 dips
2 x 20 straight arm pull down
2 x 20 back ext
2 x 100 crunches on ball + 20 push ups with feet on ball
2 x 20 overhead tri ext/20 dumbbell curls
2 x 20 lat shoulder raises/20 weighted side bends.
Monday Jun 28, 2010 #
Note
slept:7.75
915-5. woke up with out alarm again. feeling good, but still tired. legs fried!
hitting the pool for a quick swim before hitting the road for vegs. work trip. Cisco Networkers. i am going to see how much sleep/rest i can bank.
hitting the pool for a quick swim before hitting the road for vegs. work trip. Cisco Networkers. i am going to see how much sleep/rest i can bank.
6 AM
Swimming (masters) 50:00 [3] 1.54 mi (32:28 / mi)
quick recovery swim before hitting the road for vegas.
actually felt really good in the water... kind of liking swimming right now.
2700 scy
400 swim
400 kick w/ fins + board (75ez/25hard)
1000 train
3 x 300 pull w/ paddles
got out of the water because is need to get rolling but 2700 yard felt ez. getting stronger for sure.
actually felt really good in the water... kind of liking swimming right now.
2700 scy
400 swim
400 kick w/ fins + board (75ez/25hard)
1000 train
3 x 300 pull w/ paddles
got out of the water because is need to get rolling but 2700 yard felt ez. getting stronger for sure.
Sunday Jun 27, 2010 #
Note
slept:6.5
930-4. up mega early to get beth to the race. TIRED! Yesterday broke me off!
6 AM
Cycling-MTB (Recovery) 48:59 [3] 7.5 mi (9.2 mph) +26ft
took the mtb down to race to watch and cruise around. since it's a point to point race i dropped beth of at transition/swim and drove to finish and road back.
watched the race and when beth was off the bike i started riding back to the finish.
actually a good spin out and fun riding all over the course.
watched the race and when beth was off the bike i started riding back to the finish.
actually a good spin out and fun riding all over the course.
9 AM
Running (Recovery) 31:09 [3] 4.03 mi (7:44 / mi) +293ft 7:14 / mi
shoes: Nike Lunar Elite +
after beth finished hung out with her a bit and then went for a short run. i wanted to knock it out before losing motivation and driving home.
pretty crappy run. tired, hungry, and not to motivated... all on the sidewalk around the bay. just kept it mellow and SLOW. this put over 50 miles for the week and that was the goal.
cutting the running WAY back next week before next block.
pretty crappy run. tired, hungry, and not to motivated... all on the sidewalk around the bay. just kept it mellow and SLOW. this put over 50 miles for the week and that was the goal.
cutting the running WAY back next week before next block.
12 PM
Cycling-Road (Endurance) 1:28:59 [3] 24.13 mi (16.3 mph) +1214ft
after coming home from the race and hanging out for a bit... and cramming food in my mouth.
first ride on the TT bike. it was a actually fun... FAST is fun. just cruised down the coast and up torrey pines (all in aerobars) and the back home. pushed the pace a couple of times just to test the position and see how FAST i could go....
need to work on the position a bit. i think it could be more aggressive...but i was comfortable.
killer bike! so stoked to have it on loan.
first ride on the TT bike. it was a actually fun... FAST is fun. just cruised down the coast and up torrey pines (all in aerobars) and the back home. pushed the pace a couple of times just to test the position and see how FAST i could go....
need to work on the position a bit. i think it could be more aggressive...but i was comfortable.
killer bike! so stoked to have it on loan.
Saturday Jun 26, 2010 #
Note
slept:8.0
10-6. good sleep have rad evening swim and some beers at beachside!
big day. another half sim. SBR!
big day. another half sim. SBR!
7 AM
Swimming (masters) 45:00 [3] 1.42 mi (31:42 / mi)
morning masters. felt great in the water.
quick 2500 scy
w/u
4 x 150 (100 swim/50 pull)
brokend 900 as:
25-50-75-100-125-150-175-200
main set - pull w/ paddles
400-300-200-100
quick 2500 scy
w/u
4 x 150 (100 swim/50 pull)
brokend 900 as:
25-50-75-100-125-150-175-200
main set - pull w/ paddles
400-300-200-100
9 AM
Cycling-Road (Endurance) 4:08:58 [4] 68.45 mi (16.5 mph) +4580ft
ahr:140 max:189
Very solid ride with ryan and allison. headed out after some food and a swim. felt good and had good route planned with plenty of climbing. really liked this route and there are many options for adding in more climbing and distance.
we all took turns on the front and pushed the pace on the climbs. very steady and a lot of tempo efforts and definitely worked hard on some the climbs.
allison and weeger were crushing dreams for sure. good times!
not an ez ride... but what i needed.
we all took turns on the front and pushed the pace on the climbs. very steady and a lot of tempo efforts and definitely worked hard on some the climbs.
allison and weeger were crushing dreams for sure. good times!
not an ez ride... but what i needed.
1 PM
Running (T-Run) 1:07:25 [4] 10.48 mi (6:26 / mi) +942ft 5:56 / mi
shoes: Nike Vomero 5
off the bike...
i was very curious to see how this run would go. i was definitely feeling the hard ride and the warm weather. felt a little dehydrated.... but went for it.
i wanted to run a "steady" 10 miles and everything under 7 min pace. i had a solid headwind on the "out" (5+ miles) but worked against it and was running at a good clip. i was running everything sub 6:30 and felt like i could go fast if racing.
took in 3 shot bloks during run. really working for me.
finished the run feeling good and getting excited about future races!
everything WAS sub 7. slowest miles were 6:40 & 6:30.
i was very curious to see how this run would go. i was definitely feeling the hard ride and the warm weather. felt a little dehydrated.... but went for it.
i wanted to run a "steady" 10 miles and everything under 7 min pace. i had a solid headwind on the "out" (5+ miles) but worked against it and was running at a good clip. i was running everything sub 6:30 and felt like i could go fast if racing.
took in 3 shot bloks during run. really working for me.
finished the run feeling good and getting excited about future races!
everything WAS sub 7. slowest miles were 6:40 & 6:30.
Friday Jun 25, 2010 #
Note
slept:7.75
930-515.
killer massage last night and lots of eating. fatigue is setting in.... or it already has. 2 more days to get through. sunday - thurs will be recovery/unload time.... i need it. excited about next block and some some great ideas... almost time to get fast!
killer massage last night and lots of eating. fatigue is setting in.... or it already has. 2 more days to get through. sunday - thurs will be recovery/unload time.... i need it. excited about next block and some some great ideas... almost time to get fast!
6 AM
Cycling-MTB (endurance) 1:59:52 [3] 19.47 mi (9.7 mph) +2339ft
ahr:125 max:160
mellow ride on the trails this morning. just a fun loop, no hard efforts. steady on the climbs and felt pretty good. strong.
thought a lot about my plan for the coming weeks/months getting ready for 70.3 and Park city. it's gonna be fun!
thought a lot about my plan for the coming weeks/months getting ready for 70.3 and Park city. it's gonna be fun!
12 PM
Running (endurance) 43:13 [3] 6.05 mi (7:09 / mi) +600ft 6:32 / mi
shoes: Nike Lunar Elite +
another lunch run. one of those runs when i started i still hadn't decided it i was going to run 4 or 6 miles. totally going by feel. by the 1.5 mile mark decided to go 6. legs were feeling good and it was nice and hot.
log it!
log it!
1 PM
Strength/Core 10:00 [3]
quick core and foam roller session after run.
5 PM
Swimming (open water) 20:00 [3] 0.7 mi (28:34 / mi)
moonlight beach swim with masters crew. good times. i forgot that i actually LIKE open water swimming... and first time swimming open water since 9/2008!!!
water was perfect and we had a good crew... and some solid waves. swam out to the buoy and then did some 200+ yard intervals with beth and kristin. beth and i race a 200 and i CANED her! Good times.... great ending to the week.
time for some cold beers!
water was perfect and we had a good crew... and some solid waves. swam out to the buoy and then did some 200+ yard intervals with beth and kristin. beth and i race a 200 and i CANED her! Good times.... great ending to the week.
time for some cold beers!
Thursday Jun 24, 2010 #
Note
slept:7.75 weight:135lbs
930-515. dragging a bit. hitting masters this morning for good wake up call.
6 AM
Swimming (masters) 1:05:00 [3] 1.8 mi (36:07 / mi)
good swim. it's definitely getting a bit easier.
3150 scy
200 swim
200 pull
100 kick
4 x 25 - breath control
4 x 75 - breath control
4 x 50 kick hard + 100 swim recover
3 rounds (pulled w/ paddles 150's on 2nd & 3rd rd):
3 x 150 (descend)
50 hard
50 recover
3150 scy
200 swim
200 pull
100 kick
4 x 25 - breath control
4 x 75 - breath control
4 x 50 kick hard + 100 swim recover
3 rounds (pulled w/ paddles 150's on 2nd & 3rd rd):
3 x 150 (descend)
50 hard
50 recover
11 AM
Running (endurance) 43:10 [3] 6.04 mi (7:09 / mi) +638ft 6:30 / mi
shoes: Nike Lunar Elite +
Lunch run. Awesome day! just cruised the work trail, very EZ effort. stomach was kind of jacked... thought I might lose a sock, but made it back in time!
massage later... stoked!
massage later... stoked!
Wednesday Jun 23, 2010 #
Note
slept:8.0
930-530. no alarm. didn't even set it. good times last night having some beers with trevor and bunch of dudes that just did RAAM. gnarly stuff!
6 AM
Running (Endurance-Long) 1:58:35 [3] 16.24 mi (7:18 / mi) +1507ft 6:43 / mi
shoes: Nike Vomero 5
not an easy run! rough one.
i was pretty tired this morning... more than usual. felt kind of sluggish from the get go and my stomach was off a bit. had to hit the can at the seaside parking lot a little after 4 miles... barely made it!
since my stomach was jacked i stuck to the coast with bathrooms near by but didn't end up needing them. ran all way down and past powerhouse park in del mar. powergel at turn around and hoped it would get me moving... didn't really.
just got it done. i was suffering a bit in the last couple of miles but stoked to have a "shitty" long run and still knock out over 16+ miles in less than 2 hours. all miles were between 7-7:30.
i was pretty tired this morning... more than usual. felt kind of sluggish from the get go and my stomach was off a bit. had to hit the can at the seaside parking lot a little after 4 miles... barely made it!
since my stomach was jacked i stuck to the coast with bathrooms near by but didn't end up needing them. ran all way down and past powerhouse park in del mar. powergel at turn around and hoped it would get me moving... didn't really.
just got it done. i was suffering a bit in the last couple of miles but stoked to have a "shitty" long run and still knock out over 16+ miles in less than 2 hours. all miles were between 7-7:30.
11 AM
Swimming (Recovery) 30:00 [2] 0.91 mi (32:57 / mi)
super mellow swim before lunch. just wanted to get in and loosen up the body.
500 swim
300 kick
300 drill
500 pull w/ paddles
500 swim
300 kick
300 drill
500 pull w/ paddles
4 PM
Cycling-Road (Recovery) 1:06:24 [2] 17.68 mi (16.0 mph) +578ft
recovery spin after work. wasn't sure whether i was going to get this in. the run this morning definitely took it out of me.
just cruised from home down to del mar and back. MELLOW. legs felt great and contemplated riding long and harder... but didn't. restraint!
just cruised from home down to del mar and back. MELLOW. legs felt great and contemplated riding long and harder... but didn't. restraint!
Tuesday Jun 22, 2010 #
Note
slept:7.5
930-5. woke up before alarm (515). hard brick today & maybe a OW swim.
6 AM
Cycling-Road hills (Endurance-Big Gears) 2:13:02 [3] 31.3 mi (14.1 mph) +3901ft
ahr:128 max:161
another big gear session... the last in the block. this 4 x 10+ minutes@ 55-65 rpms, keeping the HR in check. strength work.
decided to all intervals on the San Elijoe side of the hill. the backside was all fogged in and i didn't feel like getting wet descending.
#1 San Elijo (seated)
10:23
1.66 miles, 604 ft of climbing
avg HR: 153
avg CAD: 61
#2 San Elijo (alt standing/seated between lights)
11:04
1.66 miles, 587 ft of climbing
avg HR: 146
avg CAD: 57
#3 San Elijo (alt standing/seated between lights)
10:54
1.66 miles, 591 ft of climbing
avg HR: 146
avg CAD: 56
#4 San Elijo (alt standing/seated between lights)
10:57
1.66 miles, 584 ft of climbing
avg HR: 146
avg CAD: 56
tough one for sure. was really feeling it on the last one. probably needed some cals. headed straight home after ride and stoked to have it in the bag. very solid effort with almost 4000 ft of climbing in just over 2 hours.
decided to all intervals on the San Elijoe side of the hill. the backside was all fogged in and i didn't feel like getting wet descending.
#1 San Elijo (seated)
10:23
1.66 miles, 604 ft of climbing
avg HR: 153
avg CAD: 61
#2 San Elijo (alt standing/seated between lights)
11:04
1.66 miles, 587 ft of climbing
avg HR: 146
avg CAD: 57
#3 San Elijo (alt standing/seated between lights)
10:54
1.66 miles, 591 ft of climbing
avg HR: 146
avg CAD: 56
#4 San Elijo (alt standing/seated between lights)
10:57
1.66 miles, 584 ft of climbing
avg HR: 146
avg CAD: 56
tough one for sure. was really feeling it on the last one. probably needed some cals. headed straight home after ride and stoked to have it in the bag. very solid effort with almost 4000 ft of climbing in just over 2 hours.
8 AM
Running (T-Run - progression) 38:56 [4] 6.03 mi (6:27 / mi) +615ft 5:53 / mi
shoes: Nike Vomero 5
didn't feel to hot coming off bike. tired. i really didn't think i was going to match last weeks effort. the extra big gear climb (#4) took it out of me for sure.
same course and goal as last week.
descend miles 1-5 and then cruise final mile home.
miles splits:
1 - 7:06
2 - 6:51
3 - 6:29
4 - 6:09
5 - 5:49
6 - 6:18
solid. some of the splits were faster and some were slower. but overall pace was quicker. so definitely happy with this run. looking forward to getting through this week, banking these past couple of weeks, and fully recovering, before next 3 week block.
same course and goal as last week.
descend miles 1-5 and then cruise final mile home.
miles splits:
1 - 7:06
2 - 6:51
3 - 6:29
4 - 6:09
5 - 5:49
6 - 6:18
solid. some of the splits were faster and some were slower. but overall pace was quicker. so definitely happy with this run. looking forward to getting through this week, banking these past couple of weeks, and fully recovering, before next 3 week block.
12 PM
Strength/Core (work gym) 30:00 [3]
Lunch session. getting it done. not a ton of motivation but knocked it out. morning sessions worked me!
2 rounds:
150 crunches on ball
5 min plank
superset x 2
20 tricep rope pressdown
20 cable curls
2 x 20 straight arm lat pull down
superset x 2
20 weighted back ext
40 (20 ea side) weighted side bends
2 rounds:
150 crunches on ball
5 min plank
superset x 2
20 tricep rope pressdown
20 cable curls
2 x 20 straight arm lat pull down
superset x 2
20 weighted back ext
40 (20 ea side) weighted side bends
Monday Jun 21, 2010 #
Note
slept:7.25
10-515. gonna pile it on for one more week (through saturday) before some recovery and a work trip... good timing.
6 AM
Swimming (masters) 1:00:00 [3] 1.8 mi (33:20 / mi)
monday morning masters. it's getting easier... but still HARD!
a bunch of sandbagging women leading the lane.... just holding on!
3150 scy
500 swim w/u
900 = 100-200-300-200-100
100 ez kick
2 x 300 mod
4 x 150 fast
2 x 250 pull w/ paddles
a bunch of sandbagging women leading the lane.... just holding on!
3150 scy
500 swim w/u
900 = 100-200-300-200-100
100 ez kick
2 x 300 mod
4 x 150 fast
2 x 250 pull w/ paddles
11 AM
Running (Recovery) 30:35 [2] 4.0 mi (7:39 / mi) +480ft 6:52 / mi
shoes: Nike Lunar Elite +
EZ lunch run. just wanted to shake out the legs. went back and forth and whether or not to run today... glad i did. woke me up and legs feel much better after. good shake out... nice and slow on the trail.
12 PM
Strength/Core (work gym) 15:00 [3]
right after run.
2 rounds:
100 various crunches on ball
20 push up w/ feet on ball & 6 leg raises every 5 reps
myrtl
foam roller
2 rounds:
100 various crunches on ball
20 push up w/ feet on ball & 6 leg raises every 5 reps
myrtl
foam roller
Sunday Jun 20, 2010 #
Note
slept:7.5 weight:135lbs
10-530.
wanted to sleep more but dog wanted out...
big day on tap. HIM simulation
wanted to sleep more but dog wanted out...
big day on tap. HIM simulation
7 AM
Swimming (YMCA) 40:00 [3] 1.29 mi (31:01 / mi)
started the morning with a swim. beth and i walked over the YMCA and got to work.
solid workout. beth found the the Davis Mile workout last night online and that's what we did.
300 swim
300 kick
and then...
The Davis Mile
Start with 11 lengths (275 yards), rest 10 seconds, and reduce your swim by one length each time, always trying to rest exactly 10 seconds:
11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 = 66 lengths
Subtract 1:40 for your 1650 time.
solid effort and probably something i am going to try and repeat in the next coming weeks.
solid workout. beth found the the Davis Mile workout last night online and that's what we did.
300 swim
300 kick
and then...
The Davis Mile
Start with 11 lengths (275 yards), rest 10 seconds, and reduce your swim by one length each time, always trying to rest exactly 10 seconds:
11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 = 66 lengths
Subtract 1:40 for your 1650 time.
solid effort and probably something i am going to try and repeat in the next coming weeks.
8 AM
Cycling-Road (Endurance) 3:01:15 [3] 46.6 mi (15.4 mph) +2559ft
ahr:123 max:162
about a half hour after swim. walked home slammed some food and jumped on our bikes. plan was just to ride mellow with a bit of steady climbing. headed south climbed torrey pines and then down to PB and climb Mt Soledad. great climb.
legs felt good on the climbs and everything else was just spinning.
perfect day out. warm and sunny. i love summer!
legs felt good on the climbs and everything else was just spinning.
perfect day out. warm and sunny. i love summer!
12 PM
Running (T-Run) 1:00:45 [4] 9.34 mi (6:30 / mi) +1122ft 5:50 / mi
shoes: Nike Vomero 5
very happy with this run. i wanted to run and hour off the bike at a good tempo. not killing it bet really feeling it out and trying to find my legs quick and push the pace as i went.
it was nice and hot when i started. ran from home to the coast down to seaside and back on the cardiff rail trail. killer run. really building confidence with my ability to run off the bike. i really want to start pushing it.
all miles sub 7.
cliff bloks again on the run. really working well.
it was nice and hot when i started. ran from home to the coast down to seaside and back on the cardiff rail trail. killer run. really building confidence with my ability to run off the bike. i really want to start pushing it.
all miles sub 7.
cliff bloks again on the run. really working well.
4 PM
Cycling-Road (photo shoot!) 20:00 [4] 5.0 mi (15.0 mph)
competitor mag photo shoot.
good times... but wasn't expecting to have to ride as much and as hard as i did.
motorpacing while shooting and a lot of out of the saddle sprints. can't wait to see the photos!
good times... but wasn't expecting to have to ride as much and as hard as i did.
motorpacing while shooting and a lot of out of the saddle sprints. can't wait to see the photos!
Saturday Jun 19, 2010 #
8 AM
Cycling-MTB (FUN!!!!!!!) 4:22:03 [3] 40.0 mi (9.2 mph) +5174ft
this is the kind of ride that makes me so grateful to be healthy, have rad friends, and ride a mountain bike. epic ride with ryan, luke, tom, brent, & chris. strong crew for sure and all out there to have fun.
super sick single track. i can't wait to do this route again... and again... and again.
i felt good on the bike but still push the pace on the climbs. still some minor congestion so didn't want to dig deep. worked hard enough just sitting in.
i had plenty of energy all day. all REAL food. banana, dried fruit, trail mix.
super sick single track. i can't wait to do this route again... and again... and again.
i felt good on the bike but still push the pace on the climbs. still some minor congestion so didn't want to dig deep. worked hard enough just sitting in.
i had plenty of energy all day. all REAL food. banana, dried fruit, trail mix.
4 PM
Running (Endurance) 29:30 [3] 4.23 mi (6:58 / mi) +280ft 6:34 / mi
shoes: Nike Vomero 5
right after getting out of the car... 2 hour drive back in traffic after ride.
felt good from the start and didn't have much time. just wanted to get in 30min/4 miles. just cruising.
felt good from the start and didn't have much time. just wanted to get in 30min/4 miles. just cruising.
Friday Jun 18, 2010 #
Note
slept:10.0
830-630. Mega sleep. Definitely needed. feeling much better this am. a lot less congestion. had thoughts of getting up hit masters with beth when she got up but just went back to sleep for an hour.
working from home today so no rush.... mellow stuff... and hope a BIG DC style weekend.
working from home today so no rush.... mellow stuff... and hope a BIG DC style weekend.
8 AM
Cycling-Road (Endurance) 2:08:19 [3] 33.15 mi (15.5 mph) +1591ft
ahr:124 max:160
played it safe again this morning even though i was feeling better. mellow ride up to UCSD and back. awesome morning. super warm and the sun was blazing by the time i got back. good legs.
went back and forth numerous time about riding longer.... decided not to. big day or riding tomorrow.
went back and forth numerous time about riding longer.... decided not to. big day or riding tomorrow.
10 AM
Running (T-Run) 38:07 [3] 5.4 mi (7:04 / mi) +1081ft 5:56 / mi
shoes: Nike Vomero 5
straight out the door after ride. decided to run 5+ mile hilly loop through encinitas ranch. super warm and i wanted to sweat. didn't push the pace or climbs. just wanted to run off the bike. felt great. always good ending a run with a TON left in the tank!
4 PM
Swimming (YMCA) 40:00 [3] 1.25 mi (32:00 / mi)
after cleaning up mtb and getting stuff ready for tomorrow i walked over to the YMCA for a swim.
strength session.
300 swim
200 kick
10 x 150 pull w/ paddles
200 kick ez
getting it done.
strength session.
300 swim
200 kick
10 x 150 pull w/ paddles
200 kick ez
getting it done.
Thursday Jun 17, 2010 #
Note
slept:8.0 weight:135lbs
good night sleep. beth had been battling a cold since last weekend and i started getting kind of congested last night... but better this morning.
hitting the trails this morning and then aquathlon after work.
hitting the trails this morning and then aquathlon after work.
6 AM
Cycling-MTB (endurance) 1:50:14 [3] 17.8 mi (9.7 mph) +2129ft
ahr:123 max:157
mellow/recovery ride on the La Costa trails. I wanted to play it safe after the hard running yesterday and the congestion that started last night.
legs felt good but couldn't get the heart rate up. even riding the climbs out there easy my HR climbs into the mid 160's (steep). so i think my body is definitely battling something... and i was blowing snot all over the place.
making the call to bad the aquathlon. I am not sick.. yet and i don't want to be. right now it's just sinus pressure/congestion. doing an intense workout at 6pm tonight wouldn't help things. so just going to play it safe and keep it mellow so i can be ready for the weekend.
legs felt good but couldn't get the heart rate up. even riding the climbs out there easy my HR climbs into the mid 160's (steep). so i think my body is definitely battling something... and i was blowing snot all over the place.
making the call to bad the aquathlon. I am not sick.. yet and i don't want to be. right now it's just sinus pressure/congestion. doing an intense workout at 6pm tonight wouldn't help things. so just going to play it safe and keep it mellow so i can be ready for the weekend.
12 PM
Running (endurance) 45:02 [3] 6.23 mi (7:14 / mi) +510ft 6:43 / mi
shoes: Nike Lunar Elite +
lunch run. i thinking bagging the aquathlon and keeping things aerobic was the right call. congested kind of faded throughout the morning after some meds and a lot of fluid.
hit the trail at lunch and it was super warm. i wanted to sweat it out. kept the pace and PE MELLOW. cruising. legs were good from the start and felt better throughout the run. much better for the body then hammering later on tonight. looking forward to getting home and getting on the couch!
hit the trail at lunch and it was super warm. i wanted to sweat it out. kept the pace and PE MELLOW. cruising. legs were good from the start and felt better throughout the run. much better for the body then hammering later on tonight. looking forward to getting home and getting on the couch!
6 PM
Note
i am in full-on cold prevention-attack mode. i already feel better than i did this morning!
some tips for my homies.... in my opinion these are things you should be taking daily, and ramping up if you are feeling "off" at all.
1. Apple cider vinegar - cheap and has a ton of benefits.
http://bragg.com/products/bragg-organic-apple-cide...
2. glutamine - recovery and boosts immune system - enough said.
http://www.bodybuilding.com/fun/glutamine.htm
3. Probiotics - good for the gut and digestion.
http://www.wise4living.com/hfvit/acidophilus.htm
4. Edelberry Extract
http://www.blackelderberry.info/index.cfm?id=374#2
some tips for my homies.... in my opinion these are things you should be taking daily, and ramping up if you are feeling "off" at all.
1. Apple cider vinegar - cheap and has a ton of benefits.
http://bragg.com/products/bragg-organic-apple-cide...
2. glutamine - recovery and boosts immune system - enough said.
http://www.bodybuilding.com/fun/glutamine.htm
3. Probiotics - good for the gut and digestion.
http://www.wise4living.com/hfvit/acidophilus.htm
4. Edelberry Extract
http://www.blackelderberry.info/index.cfm?id=374#2
Wednesday Jun 16, 2010 #
Note
slept:7.25
big day on tap... will be interesting to see if i can knock it all out.
up first... big run.
up first... big run.
6 AM
Running (Endurance-Long) 2:00:28 [3] 16.41 mi (7:20 / mi) +1380ft 6:48 / mi
shoes: Nike Vomero 5
same exact route as last week. out and back - home-cardiff rail trail-coast-se lagoon-park
felt pretty good from the get go, but a little tired this morning. just cruised... base run. all mile splits were faster than last week and total run was 2+ min faster for the same distance. i'll take it.
powergel + water at turnaround in SD park.
felt pretty good from the get go, but a little tired this morning. just cruised... base run. all mile splits were faster than last week and total run was 2+ min faster for the same distance. i'll take it.
powergel + water at turnaround in SD park.
11 AM
Swimming (work pool) 35:00 [3] 1.14 mi (30:42 / mi)
since i missed swimming yesterday i want to knock this one out early.... and get it done.
awesome lunch session under sunny skies!
2000 scy
300 swim
300 kick
300 drill
10 x 50 fast
1 x 600 pull w/ paddles.
awesome lunch session under sunny skies!
2000 scy
300 swim
300 kick
300 drill
10 x 50 fast
1 x 600 pull w/ paddles.
4 PM
Cycling-Road (Recovery) 1:09:07 [2] 17.12 mi (14.9 mph) +597ft
super mellow recovery spin with beth after work. nice afternoon. a little headwind heading down to del mar and nice tail wind coming back. legs felt good. good for the body!
Tuesday Jun 15, 2010 #
6 AM
Cycling-Road hills (Endurance-Big Gears) 2:09:31 [3] 30.87 mi (14.3 mph) +3386ft
ahr:131 max:157 slept:7.5
same big gear workout as last week but added one more interval (3). rolled out just before 6am into some mist and drizzle. good warm up and then got down to business.
#1 San Elijo (seated)
10:51
1.66 miles, 574 ft of climbing
avg HR: 150
avg CAD: 59
#2 Twin Oaks (alt standing/seated between signs)
11:04
1.73 miles, 594 ft of climbing
avg HR: 151
avg CAD: 58
#3 San Elijo (seated)
11:24
1.66 miles, 568 ft of climbing
avg HR: 146
avg CAD: 58
felt strong through the first 2 and then got through the third with a solid effort, but definitely fell off a bit. still pushed big gears but intensity was down a bit, which is OK. this is a strength workout.
i wanted to climb up to double peak after last climb but it was fogged in and i was already pretty wet. so i just cruised a loop through la costa and then rolled.
a hard ride and by the end my legs were definitely feeling on the rollers heading home.
#1 San Elijo (seated)
10:51
1.66 miles, 574 ft of climbing
avg HR: 150
avg CAD: 59
#2 Twin Oaks (alt standing/seated between signs)
11:04
1.73 miles, 594 ft of climbing
avg HR: 151
avg CAD: 58
#3 San Elijo (seated)
11:24
1.66 miles, 568 ft of climbing
avg HR: 146
avg CAD: 58
felt strong through the first 2 and then got through the third with a solid effort, but definitely fell off a bit. still pushed big gears but intensity was down a bit, which is OK. this is a strength workout.
i wanted to climb up to double peak after last climb but it was fogged in and i was already pretty wet. so i just cruised a loop through la costa and then rolled.
a hard ride and by the end my legs were definitely feeling on the rollers heading home.
8 AM
Running (T-Run (progression)) 39:04 [4] 6.01 mi (6:30 / mi) +628ft 5:55 / mi
shoes: Nike Vomero 5
i was really curious to see how this run would play out. i was definitely tired off the bike... but sucked it up. same hilly route and plan as last week. descend miles 1-5 and then cruise final mile home.
blown away by this run. raised the bar for myself. gonna be tough to beat next week!
miles splits:
1 - 6:57
2 - 6:51
3 - 6:29
4 - 5:56
5 - 5:50
6 - 6:56
went out a little hot and had to man up! last 2 miles are goal pace for 70.3.
blown away by this run. raised the bar for myself. gonna be tough to beat next week!
miles splits:
1 - 6:57
2 - 6:51
3 - 6:29
4 - 5:56
5 - 5:50
6 - 6:56
went out a little hot and had to man up! last 2 miles are goal pace for 70.3.
12 PM
Strength/Core (work gym) 40:00 [3]
getting it done at lunch.
2 rounds:
20 pushups w/ feet on ball + 6 leg raises every 5
100 crunches with 10lb med ball
5 min plank
myrtl
2 x superset
20 weighted back ext
40 (20 ea side) weighted side bends
2 x triset all standing on bosu
20 overhead tri ext
20 dumbbell curl
20 lat shouler raises.
everything non-stop. very little rest. do'in work!
2 rounds:
20 pushups w/ feet on ball + 6 leg raises every 5
100 crunches with 10lb med ball
5 min plank
myrtl
2 x superset
20 weighted back ext
40 (20 ea side) weighted side bends
2 x triset all standing on bosu
20 overhead tri ext
20 dumbbell curl
20 lat shouler raises.
everything non-stop. very little rest. do'in work!
6 PM
Note
tried to swim after work... rolled up to the YMCA, got changed, walked out on the deck, and there was little kids swim meet going on... bummer. cruised home instead. no worries... probably didn't need a 4th workout on the day!
Monday Jun 14, 2010 #
Note
slept:8.0
9-5. in bed early after eating my face off all night! good sleep. yesterday was pretty mellow and i am feeling good. going to keep it mellow again tody and then get ready to nail it the next 3 days.
6 AM
Swimming intervals (masters) 1:00:00 [3] 1.76 mi (34:06 / mi)
taking my medicine and in the pool first thing this morning. definitely felt better this session compared to last week.
3100 scy
700 mixed w/u
3 x 150 (100k + 2 x 25 dolphin kick underwater)
6 x 50
1 x 600
6 x 50
2 x 300 pull w/ paddles
3 x 50
the 600 straight was tough.
3100 scy
700 mixed w/u
3 x 150 (100k + 2 x 25 dolphin kick underwater)
6 x 50
1 x 600
6 x 50
2 x 300 pull w/ paddles
3 x 50
the 600 straight was tough.
10 AM
Cycling-Road (Recovery) 2:34:37 [3] 40.1 mi (15.6 mph) +1749ft
ahr:130 max:159
working from home today... ate a big breakie or GF protein pancakes, greek yogurt, and bluberries after swim & got some work done.
hit the road just before 10 and cruised my normal loop up through carlsbad and back down the coast. i was getting a lot of creaking coming from my cranks/bottom bracket that started on saturday and was getting worse. so i rolled down to B&L and gordon inspected my bike and took my cranks apart.
the lock ring for the bearing was cracked so he replaced and that was the ticket. so stoked to be able to roll in and get it taken care of right away.
after the bike was fixed kept cruising south the del mar and then headed back home. good recovery ride. had time, energy to ride longer but some times it's better to stick to the plan... recovery monday!
hit the road just before 10 and cruised my normal loop up through carlsbad and back down the coast. i was getting a lot of creaking coming from my cranks/bottom bracket that started on saturday and was getting worse. so i rolled down to B&L and gordon inspected my bike and took my cranks apart.
the lock ring for the bearing was cracked so he replaced and that was the ticket. so stoked to be able to roll in and get it taken care of right away.
after the bike was fixed kept cruising south the del mar and then headed back home. good recovery ride. had time, energy to ride longer but some times it's better to stick to the plan... recovery monday!
4 PM
Strength/Core (home) 10:00 [3]
quick home session while working...
3 x 100 various crunches on ball
foam roller and a lot of stretching
3 x 100 various crunches on ball
foam roller and a lot of stretching
Sunday Jun 13, 2010 #
Note
slept:7.5
930-5. early to bed last night after a rad dinner and relaxing. big datacanter cutover today and hopefully some mellow mtb after.
5 AM
Running (Recovery/Shake-out) 51:58 [2] 6.53 mi (7:57 / mi) +762ft 7:10 / mi
shoes: Nike Vomero 5
out the door early (530am) to knock this out before heading into work. just want to keep the pace really mellow and end a big week of running on the safe side. just cruised standard hilly loop in encinitas ranch. all good.
1 PM
Cycling-MTB (Recovery) 1:17:07 [2] 14.33 mi (11.1 mph) +810ft
EZ ride in PQ canyon after cutover. so stoked to have it behind me... last big one for a while!
just cruised out through the canyon and had fun. No hard efforts. just an easy loop. banking yesterday training.
i want to run this loop...
just cruised out through the canyon and had fun. No hard efforts. just an easy loop. banking yesterday training.
i want to run this loop...
Saturday Jun 12, 2010 #
Event: 12 Hours of Temecula
Note
slept:8.0
10pm-6am. really good sleep and awesome mellow night at home with beth. killer salmon dinner, fro-yo... then cereal.. and more food. fueling up!
7 AM
Cycling-Road (Endurance) 4:07:30 [4] 73.0 mi (17.7 mph) +2260ft
ahr:131 max:174
rolled out to meet up with beth's friends and was stoked to see Ben (strong roadie and mtb'r) and some dudes getting ready for IMCDA. solid/strong crew. headed north through base and into san clemente. we were riding a steady tempo and all taking turns with a slight tail wind. definitely put in some good work.
on the way back we had a solid headwind and beth fell off the back so i waited to bring her back and crew kept hammering. i ended up pulling all the way through the base and back to oside. working hard against the wind. full on TT effort. good practice.
more solid riding down the coast until we split for home. definitely a very solid ride with some good efforts. was really curious to see how i could back up a run after working so hard.... it's been a while...
on the way back we had a solid headwind and beth fell off the back so i waited to bring her back and crew kept hammering. i ended up pulling all the way through the base and back to oside. working hard against the wind. full on TT effort. good practice.
more solid riding down the coast until we split for home. definitely a very solid ride with some good efforts. was really curious to see how i could back up a run after working so hard.... it's been a while...
12 PM
Running (T-Run) 1:07:57 [3] 10.11 mi (6:43 / mi) +1195ft 6:03 / mi
shoes: Nike Vomero 5
i was really curious to see how i would feel heading out. tried out some cliff shot bloks on the run. ate one before heading out.
the plan was to just run by feel for 1:10 (35 min out/35 back)
immediately found my legs. running into the same headwind i hit on the bike and up some hill. just clicking off miles and feeling progressively better... and better.
took 2 more clif shot bloks (margarita) at the turn around and the got some water at the seaside bathrooms.
i really started feeling the best about 40 minutes and just stayed on it. not pushing the pace. cruising.
so stoked with how this run went. i had no pace goals at all. just to run and feel it out. all miles sub 7 min pace except mile 2 (head wind/uphill/crosswalks)
can't wait run even longer off the bike... and go fast!
the plan was to just run by feel for 1:10 (35 min out/35 back)
immediately found my legs. running into the same headwind i hit on the bike and up some hill. just clicking off miles and feeling progressively better... and better.
took 2 more clif shot bloks (margarita) at the turn around and the got some water at the seaside bathrooms.
i really started feeling the best about 40 minutes and just stayed on it. not pushing the pace. cruising.
so stoked with how this run went. i had no pace goals at all. just to run and feel it out. all miles sub 7 min pace except mile 2 (head wind/uphill/crosswalks)
can't wait run even longer off the bike... and go fast!
4 PM
Swimming (YMCA) 30:00 [3] 0.91 mi (32:57 / mi)
quick, mellow sesh. after a big lunch and a nap beth and i walked over to the YMCA. so rad having it so close....and then we knocked it out.
1600 yards
300 swim
300 kick
300 drill
2 x 300 pull w/paddles
100 c/d
word.... time to EAT!!!
1600 yards
300 swim
300 kick
300 drill
2 x 300 pull w/paddles
100 c/d
word.... time to EAT!!!
Friday Jun 11, 2010 #
Note
slept:7.0
1030-530. stayed up a bit later bullshitting.
6 AM
Cycling-Road (endurance) 2:22:49 [3] 38.81 mi (16.3 mph) +2454ft
ahr:130 max:162
was planning on heading out on the MTB but don't want to get burned out on local trails so just headed out on the road bike. road the swami's/elfin loop and worked the all the rollers out of the saddle using big gears. everything else was mellow.
4 PM
Running (Endurance) 42:20 [3] 6.11 mi (6:56 / mi) +606ft 6:20 / mi
shoes: Nike Lunar Elite +
keeping it rolling...
after work/movie. super nice and warm. not goal for weekly mileage just run as much as possible while i feel good.... a good run for sure. nice and quick with very low PE.
time to fire up the grill... and feed the machine!
after work/movie. super nice and warm. not goal for weekly mileage just run as much as possible while i feel good.... a good run for sure. nice and quick with very low PE.
time to fire up the grill... and feed the machine!
Thursday Jun 10, 2010 #
Note
slept:7.5 weight:135lbs
930-5. great sleep and i feel great. not feeling any DOM in legs after running 22 miles yesterday.
6 AM
Swimming intervals (masters) 1:00:00 [3] 1.82 mi (32:58 / mi)
First masters session since november 2008!
good times and f'n hard. good change of pace.
3200 yards.
300 swim
4 x 25k + 50 drill + 75 swim
4 x 150 b+5
4 x 150 b
4 x 150 b+5
2 x 150 b
2 x 100
good times and f'n hard. good change of pace.
3200 yards.
300 swim
4 x 25k + 50 drill + 75 swim
4 x 150 b+5
4 x 150 b
4 x 150 b+5
2 x 150 b
2 x 100
12 PM
Running (endurance) 44:22 [3] 6.06 mi (7:19 / mi) +476ft 6:49 / mi
shoes: Nike Lunar Elite +
Lunch run. after sitting in training all morning got out on the work trail and felt good. just cruised to shake out the legs. still kind of blow away with how i am absorbing all this running mileage. no doms, tightness, ANYTHING from yesterdays 22+ miles.
1 PM
Strength/Core (work gym) 15:00 [3]
quick quality session right after run.
2 rounds of:
100 crunches on ball w/ 10lb med ball
20 pushups w/ 6 leg raises every 5
2 x 20 lat pull down
2 x 20 weighted back ext
2 x 40 (20 ea side) weighted side bends
+stretching
2 rounds of:
100 crunches on ball w/ 10lb med ball
20 pushups w/ 6 leg raises every 5
2 x 20 lat pull down
2 x 20 weighted back ext
2 x 40 (20 ea side) weighted side bends
+stretching
5 PM
Note
MASSAGE! another good one... julie kills it. my body feels great. absolutely no fatigue or soreness from the the week so far... and i have put in some QUALITY sessions! so stoked. i am recovering all-time right now.
i have been getting weekly massages/adjustments, eating great, sleeping great, and have gained a pound or two... all this = epic recovery!
i have been getting weekly massages/adjustments, eating great, sleeping great, and have gained a pound or two... all this = epic recovery!
Wednesday Jun 9, 2010 #
Note
slept:8.0
thought about swimming yesterday afternoon and then got a call from trevor... beer at pizza port? no question... swimming was out. good times and good dinner last night... as always. eating like a champ these days....
big run day around a lot of work.
big run day around a lot of work.
6 AM
Running (Endurance-Long) 2:02:59 [3] 16.46 mi (7:28 / mi) +1381ft 6:55 / mi
since i am bagging 50k, for various reasons, my plan is to keep my long run at 2hrs with another 30 min later in the day. that should get me 20 miles on my long day which is plenty for now.
headed on the same route i have been doing my long runs and ran all the way through the lagoon and to the bathroom in san dieguito (exactly 1 hour out) park and back. this will be the standard. got some water and took down a double latte powergel.
solid run with consistent pace. no fade.
headed on the same route i have been doing my long runs and ran all the way through the lagoon and to the bathroom in san dieguito (exactly 1 hour out) park and back. this will be the standard. got some water and took down a double latte powergel.
solid run with consistent pace. no fade.
3 PM
Running (Endurance) 41:17 [3] 5.4 mi (7:39 / mi) +670ft 6:50 / mi
shoes: lunar trainer
got off work a little early after being super busy all day and not being able to squeeze in lunch run... i usually struggle with afternoon runs... not today.
felt really good but kept the pace in check. solid loop in encinitas ranch.
biggest day, mileage/time-wise yet.
felt really good but kept the pace in check. solid loop in encinitas ranch.
biggest day, mileage/time-wise yet.
Tuesday Jun 8, 2010 #
Note
slept:7.0
10-5. up without the alarm but it was set for 5:01 anyways. on it weeger style this morning. gotta knock it out early because work meetings and vet appt for pup in afternoon.
still working on plan. thinking about bagging 50k 3 weeks out from from 70.3.... thanks to the advice of DC grandmaster sean...
any other thoughts...about races or training over the summer?
still working on plan. thinking about bagging 50k 3 weeks out from from 70.3.... thanks to the advice of DC grandmaster sean...
any other thoughts...about races or training over the summer?
C • 5am 1
5 AM
Cycling-Road hills (Endurance-Big Gears) 1:46:19 [3] 26.11 mi (14.7 mph) +3051ft
ahr:134 max:168
back to work!
big gear intervals on san elijo & twin oaks. 2 intervals and plan is to build to 4 over the next couple of weeks. Base/Strength work. goals is to keep it aerobic and push big gears (55-65 rpms).
#1 San Elijo (seated)
10:47
1.66 miles, 591 ft of climbing
avg HR: 151
avg CAD: 58
#2 Twin Oaks (seated)
11:46
1.74 miles, 604 ft of climbing
avg HR: 146
avg CAD: 55
after 2nd interval i climbed up double peak and then headed home.
solid work. over 3000 ft of climbing in less than 2 hours.
big gear intervals on san elijo & twin oaks. 2 intervals and plan is to build to 4 over the next couple of weeks. Base/Strength work. goals is to keep it aerobic and push big gears (55-65 rpms).
#1 San Elijo (seated)
10:47
1.66 miles, 591 ft of climbing
avg HR: 151
avg CAD: 58
#2 Twin Oaks (seated)
11:46
1.74 miles, 604 ft of climbing
avg HR: 146
avg CAD: 55
after 2nd interval i climbed up double peak and then headed home.
solid work. over 3000 ft of climbing in less than 2 hours.
7 AM
Running (T-Run (progression)) 42:06 [4] 6.04 mi (6:58 / mi) +823ft 6:10 / mi
shoes: Nike Vomero 5
T-run. this will be the tuesday standard for the next couple of weeks. Big Gear/Strength work on the bike and then straight into a "progression" t-run. the goal is to feel out the first mile and get my feet underneath me and then descend miles 2-5 (pace/effort-wise) and the run steady the last mile.
felt great. good hilly route. out an back in encinitas ranch. good baseline.
miles splits:
1 - 7:43
2 - 7:24
3 - 6:51
4 - 6:38
5 - 6:18
6 - 6:57
very stoked with the effort. hopefully i can drop all those times next week.
felt great. good hilly route. out an back in encinitas ranch. good baseline.
miles splits:
1 - 7:43
2 - 7:24
3 - 6:51
4 - 6:38
5 - 6:18
6 - 6:57
very stoked with the effort. hopefully i can drop all those times next week.
Monday Jun 7, 2010 #
Note
slept:7.5
very good of week of training last week. dropped the mileage a bit of what i had been carrying as still went just over 40... no niggles and feeling basically awesome.
been training a ton, eating a ton... life is good.
big planning week... IT'S ON!
been training a ton, eating a ton... life is good.
big planning week... IT'S ON!
6 AM
Cycling-MTB (Recovery) 1:47:00 [3] 18.43 mi (10.3 mph) +2129ft
ahr:129 max:162
mellow ride out at la costa first thing this morning. didn't see a sole out on the trails. feeling good on mtb. kept the pace in check and only did two climbs instead of the usual 3. good to be on the dirt after a weekend of road riding.
12 PM
Swimming (work pool) 40:00 [3] 1.14 mi (35:05 / mi)
swim at lunch... tanning session. felt good in the water. my plan for swimming right now is going to be the same as when i started running again. short workouts and as much frequency as possible. 30-45min/1500-2000 yard sessions.
2000 yards.
500 swim
200 kick
300 drill
5 x 50
10 x 25
5 x 100 pull w/ paddles
2000 yards.
500 swim
200 kick
300 drill
5 x 50
10 x 25
5 x 100 pull w/ paddles
4 PM
Strength/Core (home) 15:00 [3]
quick home session entering into chillax/couch/baseball watching mode.
2 rounds:
30 knee raises w/ TRX alternating sides
20 knee raises W/ TRX straight
100 various crunches on ball
20 row/pull-ups w/ TRX
20 push ups with feet on ball w/ 6 leg raises every 5 (HARD!!!)
+ foam roller
2 rounds:
30 knee raises w/ TRX alternating sides
20 knee raises W/ TRX straight
100 various crunches on ball
20 row/pull-ups w/ TRX
20 push ups with feet on ball w/ 6 leg raises every 5 (HARD!!!)
+ foam roller
Sunday Jun 6, 2010 #
8 AM
Cycling-Road (Endurance) 3:45:43 [3] 62.1 mi (16.5 mph) +3694ft
ahr:136 max:179
killer ride with beth, katya, and a couple of other ladies. felt good from the start. did a lot work pulling the ladies around. definitely the hardest i have worked on the bike on a ride in a while.
the route was solid. climbing bandy cyn rd was hard and awesome. schelck'd it.
the route was solid. climbing bandy cyn rd was hard and awesome. schelck'd it.
1 PM
Running (t-run) 1:00:25 [3] 8.26 mi (7:19 / mi) +976ft 6:35 / mi
shoes: Nike Vomero 5
headed with beth her t-run. first time i have run right off the bike in a long... and after longer, harder ride. typical post ride run legs but they came around with the quickness. ran with beth for the first couple of miles keeping it mellow. then my pace slowly crept up with out trying. soon i was running sub 7's and felt like i was floating.
l love running and running loves me back.
finished the run with plenty left in the tank.
l love running and running loves me back.
finished the run with plenty left in the tank.
Saturday Jun 5, 2010 #
Note
slept:7.75
1030-615. good sleep, body feels nice and loose. fun weekend of trail time on tap.
7 AM
Cycling-Road (Endurance) 1:29:17 [3] 24.02 mi (16.1 mph) +1198ft
ahr:129 max:166
got on the bike at 7 and wanted to get in 90 minutes before meeting up with matt to run at 10. legs felt good! rode up to torrey pines and flipped it after climbing. worked the climbed seated and then kind up hammered the hill back in to del mar. getting the itch to hammer on the bike a bit....
10 AM
Running (Endurance) 1:00:59 [3] 7.0 mi (8:43 / mi) +1042ft 7:38 / mi
shoes: Brooks Cascadia (red)
met matt at la costa CVS and hit the trails. hot and sunny...stoked to be out on the trails. kept the pace, at matt's pace. solid route with quite a bit of steep climbing. i love running out there... and didn't take any diggers this time!
solid day of training and done before noon!
solid day of training and done before noon!
Friday Jun 4, 2010 #
6 AM
Cycling-MTB (coure pre-ride) 1:31:39 [2] 10.4 mi (6.8 mph) +1762ft
slept:7.5
beth i headed out to pre-ride the racers and chasers course out at elfin. so glad we did. course is not fun. a lot of technical slow stuff, loose rocks, two way traffic on 1-track. just not a good race course. both of us decided to bag race. not worth the loot or the risk of crashing for a small race.
good times riding with the wifey though.... all mellow.
good times riding with the wifey though.... all mellow.
9 AM
Running (Endurance) 30:17 [3] 4.17 mi (7:16 / mi) +830ft 6:07 / mi
shoes: Nike Vomero 5
about 40 minutes after riding and driving home. decided to knock it out instead of trying to rally later on. felt rad. good legs... and after 16 miles yesterday!
great start to the weekend.
great start to the weekend.
3 PM
Swimming (YMCA) 30:00 [3] 0.91 mi (32:57 / mi)
yeah... that just happened. knocked out a bunch of stuff and had some time... so i hit the pool. water felt good! super mellow session.
1600 scy
300 swim
300 kick
300 drill/swim
300 pull w/ paddles & buoy
8 x 25 mod
200 pull w/ buoy
hot tub and stretching after.
1600 scy
300 swim
300 kick
300 drill/swim
300 pull w/ paddles & buoy
8 x 25 mod
200 pull w/ buoy
hot tub and stretching after.
Thursday Jun 3, 2010 #
Note
slept:7.75 weight:135lbs
930-515. up early. beth getting on trainer. i was pretty tired last night. seme-big run. 2hrs total as opposed to 230 last week.
6 AM
Running (endurance) 1:31:36 [3] 12.0 mi (7:38 / mi) +1117ft 7:01 / mi
shoes: Nike Vomero 5
decided to stay on the coast this morning and charge the hills. still a little soreness in quads and just want to play it safe. i could have run the trails but figured it would be best to run a flatter route.
kept the pace mellow and felt good. i am at the point now where running 90 minutes is pretty easy. nothing fast or hard today. hitting another 30 minutes later today.
kept the pace mellow and felt good. i am at the point now where running 90 minutes is pretty easy. nothing fast or hard today. hitting another 30 minutes later today.
12 PM
Running (endurance) 30:02 [3] 4.03 mi (7:27 / mi) +419ft 6:47 / mi
shoes: Nike Lunar Elite +
lunch run. more mellow miles. started really conservatively and built into. 16 miles on the day... all EZ.
1 PM
Strength/Core (work gym) 10:00 [3]
right after run.
2 rounds:
100 crunches on ball
30 back ext
20 push ups
+ foam roller
2 rounds:
100 crunches on ball
30 back ext
20 push ups
+ foam roller
5 PM
Note
gnarly massage. still some deep tissue soreness from race and she worked me! i will be better for it.
Wednesday Jun 2, 2010 #
6 AM
Cycling-MTB (endurance) 2:08:02 [3] 21.15 mi (9.9 mph) +2671ft
ahr:129 max:165 slept:7.0
rolling at 545. it was a good idea not to run yesterday because my legs felt way better today. straight to the trails and i was felling good. standard loop and worked hard a couple of times on the climbs... just by feel, not forcing anything. descending really well too... just dialed in this morning.
12 PM
Running (endurance) 45:02 [3] 6.28 mi (7:10 / mi) +500ft 6:40 / mi
shoes: Nike Lunar Elite +
lunch run... and a good one! such a good idea to take two days off of running after sunday's race. felt good from the start... nice and hot. just gliding. now i am really looking forward to my long run tomorrow... only 90 min this week.... but hitting the trails.
Tuesday Jun 1, 2010 #
Note
slept:8.0
930-530. great night of sleep after a rad weekend. racing, riding, pool, beach, beers, margaritas, friends, epic eating!
still have some serious DOMS from race.... stoked this is a planned recovery week... kind of. backing off the running mileage thise (based on my plan) but will still hit in the low 30's mileage-wise . past weeks have been:
57
53.5
53.3
time to absorb some of the those miles. the plan is to hit the same structure and workouts (same frequency) but just reducing volume. based on DOMS thought i many push back long run day to thrusday.
time to ride!
still have some serious DOMS from race.... stoked this is a planned recovery week... kind of. backing off the running mileage thise (based on my plan) but will still hit in the low 30's mileage-wise . past weeks have been:
57
53.5
53.3
time to absorb some of the those miles. the plan is to hit the same structure and workouts (same frequency) but just reducing volume. based on DOMS thought i many push back long run day to thrusday.
time to ride!
6 AM
Cycling-Road (Endurance/Recovery) 1:55:44 [3] 30.7 mi (15.9 mph) +1358ft
ahr:126 max:153
ez spin this morning. still dealing the DOMS in the quads but feels fine riding.... walking/running is where i feel it.
just cruised carlsbad/coast/cardiff loop. mellow.
just cruised carlsbad/coast/cardiff loop. mellow.
12 PM
Strength/Core (work gym) 45:00 [3]
strength/core session.
2 rounds:
20 mush ups w/ feet on ball
150 various crunches on ball
5 min plank
myrtl
foam roller
2 x superset
- 40 alt dumbbell press (20 ea side)
- 40 dumbbell row (20 ea side)
2 x quadset on bosu
- 20 overhead tri ext
- 40 dumbbell curl (20 ea side)
- 20 lat shoulder raises
- 40 weighted side bends (20 ea side)
legs starting to loosen up a bit. gonna hit an ez 30 min run after work.
2 rounds:
20 mush ups w/ feet on ball
150 various crunches on ball
5 min plank
myrtl
foam roller
2 x superset
- 40 alt dumbbell press (20 ea side)
- 40 dumbbell row (20 ea side)
2 x quadset on bosu
- 20 overhead tri ext
- 40 dumbbell curl (20 ea side)
- 20 lat shoulder raises
- 40 weighted side bends (20 ea side)
legs starting to loosen up a bit. gonna hit an ez 30 min run after work.
9 PM
Note
bagged running today. quads were still trashed and didn't see the benefit. sunday's race was HARD! most sore i have been all year. decided to just play it safe and take another day of "rest". good plan for rest of week.
good food, drink, relaxing.
good food, drink, relaxing.