Training Log Archive: Grandpa JamesonIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Note
slept:8.0
11-7. Good sleep but woke up with aching legs. quads are super sore. more so than IM or any of the other long running i have done.
9 AM
Cycling-Road 1:30:00 [3] 24.1 mi (16.1 mph) +804ft
super mellow spin with Kurt. met at Cafe ipe for a drink and then just cruised up to Del Mar and back.
definitely loosened up the legs a bit.
definitely loosened up the legs a bit.
11 AM
Strength/Core (home sesh) 10:00 [3]
quick session at home focusing loosening up quads.
12 PM
Surfing (bodyboard) 45:00 [3]
so rad... i was out or about an hour and a half. super clean and dumping at d street. tons of barrels. so fun.
Saturday Sep 29, 2012 #
9 AM
Running 6:45:00 [3] 30.2 mi (13:25 / mi) +3501ft 12:05 / mi
shoes: Hoka - Combo XT
the gnar...
Friday Sep 28, 2012 #
Note
slept:7.75
930-515. more good sleep. very relaxing night. walked to dinner, had a couple of stone IPA's and walked home. got in bed at 830 and out by 930. feeling rested. stoked i bagged run yesterday.
6 AM
Running 46:00 [3] 6.0 mi (7:40 / mi) +125ft 7:31 / mi
shoes: Hoka - Bondi B - Grey
quick shake out run and feeling really good. kept the pace mellow. started in the dark and it was nice and cool. looking forward to a lot of morning like that this winter.
tomorrow is going to be rad!
tomorrow is going to be rad!
5 PM
Surfing (surf/bodyboard) 30:00 [3]
landed back in sd around 330 and finally got back to encinitas around 5ish. I was thinking about riding but the waves were calling. super fun and dumping. i took my fish out for a bit but it was super sucked out. ran up and got my bodyboard & fins out of the truck and then it was gutter time. some super fun closeout barrels.
stoked to be home.
stoked to be home.
Thursday Sep 27, 2012 #
Note
slept:6.5
1030-5. good times in downtown mtn view last night with hailey and mark. awesome dinner and drinks.
Note
slept:0.75
I was 50/50 on whether or not to run today. came home from class and crashed for 45 minutes. just going to bank it. I have run 4 days in a row, going to run tomorrow morning before last day of class and then going big with the boys saturday. Really want to keep this week mellower and then be ready to rip leading up to Hodges 50k & R2R2R.
6 AM
CrossFit/Strength 45:00 [3]
last day at NorCal Crossfit and a good one!
WU:
rowing, foam roller, dynamic running stretches
3 rounds w/ #45 bar
5 DL's, 5 thrusters, 5 squat clean, 3 pull ups
WOD
10 Pullups
10 KB Swings #53
Rest 30sec
10 rounds
12:40
then:
8 min TABATA situps on GHD
this one broke me off a bit. stoked to do it all unbroked but the KBS were getting very hard. going heavier and feeling good.
WU:
rowing, foam roller, dynamic running stretches
3 rounds w/ #45 bar
5 DL's, 5 thrusters, 5 squat clean, 3 pull ups
WOD
10 Pullups
10 KB Swings #53
Rest 30sec
10 rounds
12:40
then:
8 min TABATA situps on GHD
this one broke me off a bit. stoked to do it all unbroked but the KBS were getting very hard. going heavier and feeling good.
C • X3 2
Wednesday Sep 26, 2012 #
Note
slept:8.0
9-5. epic sleep! got in bed and started watching "Forks over Knives" at 830 and was out by 9. need to bank it!
body definitely feeling the "speed" work yesterday. a kind of soreness i have not felt in my legs for quite some time. awesome.
body definitely feeling the "speed" work yesterday. a kind of soreness i have not felt in my legs for quite some time. awesome.
6 AM
CrossFit/Strength 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Zoot Ultra Kane 3.0
almost didn't go because the WOD. Just wasn't feeling DU's... but I liked the scaling option so I charged.
WU:
3 min jrope
3 rounds:
10 back ext - GHD
50m run
10 hip ext - GHD
50m run
1min DU's
Front Squat - Find a heavy 3rep
10 x #45
6 x #65
3 x #85
3 x #95
3 x #115
3 x #125
3 x #135
200m run
35 Double Unders
AMRAP 8min
*scale DU to 25 paralette jumps
I did the paralette jumps because i thought they would be better for and would allow me to go unbroken. ended up having a pretty solid effort.
5 rounds + 200m run
WU:
3 min jrope
3 rounds:
10 back ext - GHD
50m run
10 hip ext - GHD
50m run
1min DU's
Front Squat - Find a heavy 3rep
10 x #45
6 x #65
3 x #85
3 x #95
3 x #115
3 x #125
3 x #135
200m run
35 Double Unders
AMRAP 8min
*scale DU to 25 paralette jumps
I did the paralette jumps because i thought they would be better for and would allow me to go unbroken. ended up having a pretty solid effort.
5 rounds + 200m run
4 PM
Running 30:15 [3] 4.05 mi (7:28 / mi) +148ft 7:13 / mi
slept:0.5 shoes: Hoka - Bondi B - Grey
came home from class and took a quick power nap and woke up refreshed. quick shakeout run before hopping on a train to head to dinner. just mellow miles and a much needed shakeout.
Tuesday Sep 25, 2012 #
6 AM
CrossFit/Strength 45:00 [3] 0.5 mi (1:29:58 / mi)
slept:7.0 shoes: Zoot Ultra Kane 3.0
so stoked i found this place. 5 min from hotel. emailed them last Friday and there were cool with me just dropping in this week.
WU:
pvc
400m run
2 rounds:
2 TGU's ea side
4 goblet squats
6 halos
8 kbs
400m run
2 rounds w/ bar
10 DL's
10 FS lunges
10 good mornings
10 squats
WOD:
40 Wall Ball #20
5 Deadlift #135
10 OH Walking DB Lunge (single arm) #25
30 Wall Ball
10 Deadlift
20 OH Walking DB Lunge (single arm)
20 Wall Ball
15 Deadlift
30 OH Walking DB Lunge (single arm)
10:10
solid. good crew in there. all levels and good coach. quads/ITBs slightly crampish after workout. seems to when i have to go straight into lunges from taxing leg movements.
WU:
pvc
400m run
2 rounds:
2 TGU's ea side
4 goblet squats
6 halos
8 kbs
400m run
2 rounds w/ bar
10 DL's
10 FS lunges
10 good mornings
10 squats
WOD:
40 Wall Ball #20
5 Deadlift #135
10 OH Walking DB Lunge (single arm) #25
30 Wall Ball
10 Deadlift
20 OH Walking DB Lunge (single arm)
20 Wall Ball
15 Deadlift
30 OH Walking DB Lunge (single arm)
10:10
solid. good crew in there. all levels and good coach. quads/ITBs slightly crampish after workout. seems to when i have to go straight into lunges from taxing leg movements.
4 PM
Running intervals (tempo intervals) 57:16 [3] 8.1 mi (7:04 / mi) +377ft 6:46 / mi
shoes: Hoka - Bondi B - Grey
first running workout since i started back up. baby steps!
headed out after to class and north on the river trail.
this is a workout i give to guys i coach either to sharpen up leading up to a race or coming back into speed work. adjusted a bit for me. just ran all the intervals steady and was easily hitting sub 6 for all of them. pretty stoked with how good running fast felt.
warm-up 15 minutes ez running with some strides.
the do the following intervals:
3 min @ 10k pace, 1 min recovery
2 min @ 5k pace, 1 min recovery
1 min All OUT, 1 min recovery
10 min ez running
3 min @ 10k pace, 1 min recovery
2 min @ 5k pace, 1 min recovery
1 min All OUT, 1 min recovery
cool down
headed out after to class and north on the river trail.
this is a workout i give to guys i coach either to sharpen up leading up to a race or coming back into speed work. adjusted a bit for me. just ran all the intervals steady and was easily hitting sub 6 for all of them. pretty stoked with how good running fast felt.
warm-up 15 minutes ez running with some strides.
the do the following intervals:
3 min @ 10k pace, 1 min recovery
2 min @ 5k pace, 1 min recovery
1 min All OUT, 1 min recovery
10 min ez running
3 min @ 10k pace, 1 min recovery
2 min @ 5k pace, 1 min recovery
1 min All OUT, 1 min recovery
cool down
Monday Sep 24, 2012 #
Note
slept:5.5
10-330. Up mega early for a flight to SJC. Training all week.... could be worse. using it as a vacation from actual work. some running, crossfit, and tons of sleep!
4 PM
Running 38:55 [3] 5.35 mi (7:16 / mi) +138ft 7:06 / mi
shoes: Hoka - Bondi B - Grey
a bit after getting out of class. just a quick shake out. tired from early morning but had pretty good legs considering. Found NorCal Crossfit (less than .2 miles from my hotel).
just rolling on the guadalupe river trail.
just rolling on the guadalupe river trail.
Sunday Sep 23, 2012 #
8 AM
Running 1:51:00 [3] 14.05 mi (7:54 / mi) +965ft 7:25 / mi
shoes: Hoka - Combo XT
fun sunday run. met up with 2 fast guys i coach, James & Andrew. Also stoked to sync up with Kevin that I met in Zion and lives right around the corner from me. He's running El Morro 50k and is down for R2R2R... stoked!
met at hodges and just ran out and up and over Raptor Ridge. Mellow longish run. Felt short and really good the whole way. Fun running with those and talking the whole time.
Ready to go BIG next weekend!!
met at hodges and just ran out and up and over Raptor Ridge. Mellow longish run. Felt short and really good the whole way. Fun running with those and talking the whole time.
Ready to go BIG next weekend!!
3 PM
Surfing (Surf - KG Fish) 30:00 [3]
waves were pretty small and shitty but felt rad to get in the water.
Saturday Sep 22, 2012 #
Note
slept:8.0
11-7. Good times with the crew at happy hour. good sleep.
8 AM
Cycling-Road 3:12:00 [3] 60.0 mi (18.8 mph) +1831ft
this ride kind of smashed...
rolled out with Dan and a couple of other guys he knows. Plan was just to roll onto base so he could ride IM tempo. well he's ripping right now. I sat on his wheel a lot... and it wasn't easy. I flipped it at end of campground and rode back solo. All i wanted was 3 hours. fun riding my bike.
rolled out with Dan and a couple of other guys he knows. Plan was just to roll onto base so he could ride IM tempo. well he's ripping right now. I sat on his wheel a lot... and it wasn't easy. I flipped it at end of campground and rode back solo. All i wanted was 3 hours. fun riding my bike.
3 PM
Paddleboard 45:00 [3]
Good times at Carlsbad lagoon. Solid work on SUP. definitely want to do thus a lot more
Friday Sep 21, 2012 #
Note
slept:7.0
10-5. good sleep and up with the alarm for crossfit. I checked the workout and decided to bag it.
Jared
4 rounds
800m. run
40 pull up's
70 push up's
I know i could have handled all the pull ups but 280 push ups is not good for me. i want to be able to life my arms this weekend. I am pretty sore from yesterday and stomach is a bit off. I am in need of some "unloading". My 30 day run block was pretty massive:
http://attackpoint.org/viewlog.jsp/user_6633/perio...
My plan was to originally start unloading this week, but I have to be in San Jose M-F next week and workout time will be limited. so I decidd to try and keep pushing and then resting next week in SJ. My body knows better. I need to hold back now, and probably still next week. I want to bank this really successful block and get ready for more awesomeness this fall.
Still some fun things on tap for the weekend but nothing gnarly and hopefully some time in the sand.
Jared
4 rounds
800m. run
40 pull up's
70 push up's
I know i could have handled all the pull ups but 280 push ups is not good for me. i want to be able to life my arms this weekend. I am pretty sore from yesterday and stomach is a bit off. I am in need of some "unloading". My 30 day run block was pretty massive:
http://attackpoint.org/viewlog.jsp/user_6633/perio...
My plan was to originally start unloading this week, but I have to be in San Jose M-F next week and workout time will be limited. so I decidd to try and keep pushing and then resting next week in SJ. My body knows better. I need to hold back now, and probably still next week. I want to bank this really successful block and get ready for more awesomeness this fall.
Still some fun things on tap for the weekend but nothing gnarly and hopefully some time in the sand.
7 AM
Surfing (bodyboard) 30:00 [3]
good times. still some solid swell, but super fast and dumping. left the fish in the truck and took out the bodyboard.... got a bunch of super fun pits.
out for a bit over an hour. hoping to get back later this afternoon when the tide fills in a bit.
out for a bit over an hour. hoping to get back later this afternoon when the tide fills in a bit.
9 AM
Cycling-Road (hill repeats) 2:08:00 [3] 35.0 mi (16.4 mph) +2169ft
Met up with Pete, Trev, and Dan for the TP hill repeats. Just 3 BIG gear reps on the outside. i need these. These are what Lucho was telling me to do. More of this kind of work and less running.... will have me strong and ready to rip.
4 PM
Running 31:15 [3] 4.2 mi (7:26 / mi) +177ft 7:09 / mi
shoes: Hoka - Bondi B - Grey
Leucadia Loop to close out the day. Just ez jogging and felt quick. Scaling the weekend back running-wise.
Thursday Sep 20, 2012 #
6 AM
CrossFit/Strength 45:00 [3]
slept:7.5
WU: PVC,
500m row
500m row for time 1:49 (still warming up)
WOD movement warm up
WOD
AMRAP 20 minutes
Ladder 1,2,3,4....
Deadlift #95
Front Squat #95
Burpee box jump 24"
made it through 11 and then 12 DL's + 5 front squats
this broke me off pretty good. Paced myself well but the Front squats were owning me.
500m row
500m row for time 1:49 (still warming up)
WOD movement warm up
WOD
AMRAP 20 minutes
Ladder 1,2,3,4....
Deadlift #95
Front Squat #95
Burpee box jump 24"
made it through 11 and then 12 DL's + 5 front squats
this broke me off pretty good. Paced myself well but the Front squats were owning me.
Wednesday Sep 19, 2012 #
Note
slept:8.5
1030-7. wow... i needed that. alarm went off at 5am for crossfit. checked the workout, not to stoked about, went back to bed. slept hard for 2 more hours.
8 AM
Cycling-Road 2:32:00 [3] 48.0 mi (18.9 mph) +2000ft
fun ride with trevor, elliot, and len. just rolled sprinters loop. Trevor was pushing the pace on his tt bike so I just sat in. Felt fun to ride hard and feeling like I could smash it on the bike right now...
5 PM
Running (Day 30!!!!) 1:07:23 [3] 8.9 mi (7:34 / mi) +1014ft 6:50 / mi
shoes: Hoka - Bondi B - Grey
Day 30 (31 runs)
Booyah! Another busy, productive day of work. Got out the door at 5 and wasn't what loop to run... decided on the hilly 8+. May have been my fastest, pace-wise, in all the 30 days. the magic happened. ended the run ripping....
Booyah! Another busy, productive day of work. Got out the door at 5 and wasn't what loop to run... decided on the hilly 8+. May have been my fastest, pace-wise, in all the 30 days. the magic happened. ended the run ripping....
Tuesday Sep 18, 2012 #
6 AM
CrossFit/Strength 45:00 [3] 1.0 mi (45:01 / mi)
WU:
1 mile jog,
2 rounds
15 second hang
6 strict pushups
9 air squats
dynamic stretching
Clean & jerk practice
WOD:
4 Clean & Jerk #75
6 box jumps 24"
12 Double Under's
4 Rounds
3 minute AMRAP, 1 minute
10 1/3 rounds total
1 mile jog,
2 rounds
15 second hang
6 strict pushups
9 air squats
dynamic stretching
Clean & jerk practice
WOD:
4 Clean & Jerk #75
6 box jumps 24"
12 Double Under's
4 Rounds
3 minute AMRAP, 1 minute
10 1/3 rounds total
5 PM
Running (Day 29) 41:55 [3] 5.35 mi (7:50 / mi) +364ft 7:22 / mi
shoes: Hoka - Combo XT
long day of configuring some gnarly home network stuff down in IB. Celebrity with the most gnar home theater, security camera system, 17 monitors around the house that just show photo streams.. no monitor will have same photo... custom software that cost 12k.... the rough life...
after driving back up north, an iced americano, and a pit stop at velo hangar I headed over to San Eligo lagoon for a bit of rebooting of my own. just cruising, thinking a lot, taking a lot of photos. soaking it up...
after driving back up north, an iced americano, and a pit stop at velo hangar I headed over to San Eligo lagoon for a bit of rebooting of my own. just cruising, thinking a lot, taking a lot of photos. soaking it up...
Monday Sep 17, 2012 #
Note
slept:7.75
1045-630
i felt really good last night and had thoughts of going to crossfit this morning, but decided to just get some extra sleep and absorb the weekend. I felt solid waking up. no creaks, niggles, etc.
i felt really good last night and had thoughts of going to crossfit this morning, but decided to just get some extra sleep and absorb the weekend. I felt solid waking up. no creaks, niggles, etc.
8 AM
Cycling-Road 1:37:00 [3] 27.65 mi (17.1 mph) +919ft
mellow morning. met up with Kurt & Block at Lofty Bean. relaxed, had an iced coffee, and then hit the road. just cruise RSF loop and talked the whole time. Beautiful morning and not feeling tired at all... had power when I wanted it.
11 AM
Strength/Core (home sesh) 15:00 [3]
quick session at home between work calls.
yoga stretching
2 rounds:
100 situps on ball
50 supermans
20 TRX rows
20 air squats
50 TRX knee raises
yoga stretching
2 rounds:
100 situps on ball
50 supermans
20 TRX rows
20 air squats
50 TRX knee raises
5 PM
Running (Day 28) 49:45 [3] 6.45 mi (7:43 / mi) +543ft 7:09 / mi
shoes: Hoka - Combo XT
headed out the door after a busy day of work. the day flew by... so stoked to get out. heading out i wasn't sure if i was going to run my 4 or 6 mile loop. 2 minutes in it was clear.... 6
i felt good and was just floating along wanting run faster. in shock about how NOT smashed I am in. I have put in a pretty big block and am recovering better than ever... maybe it's a clear mind or that my body loves to run! not sure but I don't wanna stop!
i felt good and was just floating along wanting run faster. in shock about how NOT smashed I am in. I have put in a pretty big block and am recovering better than ever... maybe it's a clear mind or that my body loves to run! not sure but I don't wanna stop!
Sunday Sep 16, 2012 #
8 AM
Cycling-MTB 2:06:00 [3] 21.0 mi (10.0 mph) +2287ft
warm up for day 2. met elliot and his friends over at laguna and got on it. super FUN trails. tons of flowing single track. effortless riding. so fun! ride was what we expected but with the crew there was a lot of stopping.... rand of water & food (ravenous). All in all a killer way to loosen up and I can't wait to get back out there an rip!
12 PM
Running 1:39:00 [3] 11.9 mi (8:19 / mi) +1552ft 7:24 / mi
shoes: Saucony - Peregrine 2
Day 27 of 30
Booyah! Ended the weekend with another rad run. Loop 2 of 100k course. some HARD running to start and then it was on. we were rolling for a bit and was shocked with paces and effort i was able put out so deep into the weekend..... looking forward to many more weekends like this!
Booyah! Ended the weekend with another rad run. Loop 2 of 100k course. some HARD running to start and then it was on. we were rolling for a bit and was shocked with paces and effort i was able put out so deep into the weekend..... looking forward to many more weekends like this!
Saturday Sep 15, 2012 #
8 AM
Running 2:28:00 [3] 18.0 mi (8:13 / mi) +2123ft 7:24 / mi
shoes: Hoka - Combo XT
I don't even now where to start....
we started off the weekend running Loop 3 of the Cuyamaca 100k course. Awesome running, good times.
we started off the weekend running Loop 3 of the Cuyamaca 100k course. Awesome running, good times.
3 PM
Cycling-MTB 2:56:00 [3] 23.0 mi (7.8 mph) +3130ft
gnar. we rode a bunch of Loop 1. Tons of fun stuff but also some gnarly hike-a-bike sections and in the middle of NOWHERE!!
once we reached the climb to the summit it was game on! sick climb, incredible views and some epic trails on the way back to camp.
once we reached the climb to the summit it was game on! sick climb, incredible views and some epic trails on the way back to camp.
Friday Sep 14, 2012 #
Note
slept:6.5
1030-5. deep sleep. woke up groggy. looking forward to a weekend of big training and big resting....
6 AM
CrossFit/Strength 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Zoot Ultra Kane 3.0
WU: pvc, dynamic stretching
5 rounds:
10 DU's
10 mtn climbers
DANIEL
50 pull ups
400m. run
21 thrusters #65
800m. run
21 thrusters
400m. run
50 pull-ups
13:42
felt good during this one even though sluggish start to the day. tested myself on first 50 pull ups. I was able to string 30 together. Think I have more in me if I am fresh!
5 rounds:
10 DU's
10 mtn climbers
DANIEL
50 pull ups
400m. run
21 thrusters #65
800m. run
21 thrusters
400m. run
50 pull-ups
13:42
felt good during this one even though sluggish start to the day. tested myself on first 50 pull ups. I was able to string 30 together. Think I have more in me if I am fresh!
7 AM
Running (Day 25) 34:50 [3] 4.5 mi (7:44 / mi) +194ft 7:26 / mi
shoes: Zoot Ultra Kane 3.0
mellow jog after CF. Big day of work and stoked to knock everything out early and rest up for weekend.
4 PM
Cycling-Road 1:06:00 [3] 18.3 mi (16.6 mph) +696ft
stoked to get out the door after driving back from brea. just cruised down to Del mar and than stopped by Velo Hanger to check out new kits. legs are good, body is good, head is good.... ready to rip!
Thursday Sep 13, 2012 #
Note
slept:8.5
1030-7. needed this. was pretty tired last night. decided no crossfit and just to sleep. got some work done late to free up today. not sure what's on the agenda yet....
8 AM
Running 1:11:00 [3] 8.33 mi (8:31 / mi) +1407ft 7:21 / mi
shoes: Hoka - Combo XT
nobody was riding so i decided to head out to la costa... so stoked i did. awesome run. really wanted to keep going, but didn't. big weekend on tap.
i started feeling really awesome at 45min (looked at my watch to not the feeling). changes are happening.
i started feeling really awesome at 45min (looked at my watch to not the feeling). changes are happening.
5 PM
Note
Epic Massage from Shari. She said my body was the best she has seen. no niggles, no areas really jacked.....
Wednesday Sep 12, 2012 #
Note
slept:6.5
1030-5. mellow night, but up late hanging out.
6 AM
CrossFit/Strength 45:00 [3]
shoes: Zoot OVWA 2.0
WU: 1000m row, stretching, band work, GHD
WOD
STEPHEN
30-25-20-15-10-5
rep. rounds of:
GHD sit-up
GHD back extension
knees to Elbow
stiff leg Deadlift #65
21:43
wow... this workout looked easy on paper... smashed me up a bit. All the GHD stuff. I need more of it!
WOD
STEPHEN
30-25-20-15-10-5
rep. rounds of:
GHD sit-up
GHD back extension
knees to Elbow
stiff leg Deadlift #65
21:43
wow... this workout looked easy on paper... smashed me up a bit. All the GHD stuff. I need more of it!
8 AM
Cycling-Road 1:35:00 [3] 25.7 mi (16.2 mph) +669ft
my ride kinda fell apart this morning. i was supposed to ride with pete, trevor, and brad for 3 hours but they all bailed!
met up with Kurt after coffee and just rode mellow up to Carlsbad. Probably for the best. wasn't that into it... head in other places.
met up with Kurt after coffee and just rode mellow up to Carlsbad. Probably for the best. wasn't that into it... head in other places.
4 PM
Running (Day 23) 1:03:00 [3] 8.1 mi (7:47 / mi) +846ft 7:05 / mi
shoes: Hoka - Combo XT
Day 23 of 30 (24th run)
long day of meetings and work but nailing it all!
headed out to the lagoon for some summer fun. Just wanted an hour. east through the lagoon from Rios and then a loop through SD park. no efforts but really looking to running this loop as a tempo run soon.
long day of meetings and work but nailing it all!
headed out to the lagoon for some summer fun. Just wanted an hour. east through the lagoon from Rios and then a loop through SD park. no efforts but really looking to running this loop as a tempo run soon.
Tuesday Sep 11, 2012 #
CrossFit/Strength 45:00 [3] 0.25 mi (3:00:09 / mi)
slept:6.0 shoes: Zoot Ultra Kalani 3.0
back and crossfit. soreness pretty much gone. kept everything pretty mellow today. recovery mode.
WU: 1000m row, 200m run, dynamic stretching
6 min AMRAP
10 kb deadlift
6 kbs
3 (ea arm) kb press
9/11 hero WOD
20 Minute AMRAP
9 burpees
11 pull-ups
21 Kettlebell swings #35
8 rounds and feeling good, all unbroken but at a conservative pace
don't when the switch happened but 10-15 kipping pull ups are pretty ez now and can string them together easily.
WU: 1000m row, 200m run, dynamic stretching
6 min AMRAP
10 kb deadlift
6 kbs
3 (ea arm) kb press
9/11 hero WOD
20 Minute AMRAP
9 burpees
11 pull-ups
21 Kettlebell swings #35
8 rounds and feeling good, all unbroken but at a conservative pace
don't when the switch happened but 10-15 kipping pull ups are pretty ez now and can string them together easily.
7 AM
Running (Day 22) 34:30 [3] 4.4 mi (7:50 / mi) +154ft 7:35 / mi
shoes: Zoot Ultra Kalani 3.0
Day 22 of 30 (23rd run)
cardiff rail trail post crossfit. ready to rip. looking forward to end of 30 in 30 and some faster running.
cardiff rail trail post crossfit. ready to rip. looking forward to end of 30 in 30 and some faster running.
3 PM
Cycling-Road 1:30:00 [3] 24.15 mi (16.1 mph) +1289ft
just another EZ ride. Just using rides like this when I have time to promote recovery and build "secret" endurance. I just wanna run but the bike will help keep me bullet proof.
Monday Sep 10, 2012 #
Note
slept:8.5
11-730. much needed big sleep.
i set alarm for 5 for crossfit but I was about 85% sure I wasn't going. I was just going to see how i felt when it went off. as soon as it went off i killed and crashed for 2.5 hours. recovery mode. so stoked I did.
i set alarm for 5 for crossfit but I was about 85% sure I wasn't going. I was just going to see how i felt when it went off. as soon as it went off i killed and crashed for 2.5 hours. recovery mode. so stoked I did.
8 AM
Running 1:01:00 [3] 7.5 mi (8:08 / mi) +696ft 7:29 / mi
shoes: Hoka - Combo XT
i was going to head to san elijo but decided to just run out the front door. glad i did. again... felt pretty damn good. still soreness in quads and hammy's but that's it and fading quickly. lower leg is 100%.
heading out the door i was just going to run ~45 min loop but felt awesome so extended to an hour. I really wanted to run more.
heading out the door i was just going to run ~45 min loop but felt awesome so extended to an hour. I really wanted to run more.
4 PM
Cycling-Road 1:21:00 [3] 24.1 mi (17.9 mph) +564ft
mellow spin with brad & todd. met them in cardiff and then to carlsbad and back on the coast. legs were starting to come around.
Sunday Sep 9, 2012 #
Note
slept:8.5
10-630. Ok sleep. tossed and turned a bit. the legs were a bit achy and pretty sore waking this morning. day 20 could be rough!
8 AM
Cycling-Road 2:33:00 [3] 40.5 mi (15.9 mph) +1811ft
super mellow coffee spin with Danielle. A bit longer than I wanted to ride but all at her pace... felt pretty good.
11 AM
Running 30:00 [3] 3.65 mi (8:13 / mi) +338ft 7:33 / mi
shoes: Hoka - Combo XT
quick run off the bike. decided to just knock it out because my legs were nice and warm. really shocked that this run didn't totally suck. a little creaky at the start but felt better throughout and 3 miles in i was ready to rip. getting scary.
Saturday Sep 8, 2012 #
7 AM
Running (RACE!) 4:30:00 [3] 32.15 mi (8:24 / mi) +5016ft 7:19 / mi
slept:7.0 shoes: Hoka - Combo XT
Day 19 of 30 (20th run)
Endure the Bear 50k.
My plan was to do the 30k but at the registration friday afternoon Paul talked me into the 50k. Stoked I did. Made me nervous and I was out of my comfort zone... just what I am in need of right now.
felt good waking up, rested and ready. got in some good dynamic stretching. soon enough we were off and I was running up the initial road climb in pack of 6-8 guys and most of them knew each other. they were chatting up about having done the AC 100, badwater, winning a 50 miler, blah, blah, blah.
so i had some good competition with a lot more experience so I did the only thing I know how to do in a situation like that.... RACE! I attacked as soon as i we got on the dirt climb. It was a consistent climb for 5k to the KOM. By the time I got to the KOM/5k mark I was off the front with no one in sight.
I kept rolling all the downhills, so stoked I wore the hokas. I was able to hold a pretty consistent pace all day. only really suffered on the long, steep single track section I had to do twice.
I got to the top of the last hard climb at 42K and then rolled it to the finish. I would have like to roll the final 3k downhill but I was starting to feeling the pounding my my quads, hips.
crossed the line 8 minutes before the next competitor... a chick... then the second guy right before her... Mr. AC100
I lead from 1k to 50k! I had some significant low spots 16-20 & 24-28
i need to really figure out my nutrition for these long distance running races. I am going to have enlist some help.
Race day nutrition:
1 pack clif shot bloks.
1/4 banana
handful of trail mix
1 double latte powergel
2 bottle of Skratch Labs SDM
1/2 clif bar
1 mini snickers
Endure the Bear 50k.
My plan was to do the 30k but at the registration friday afternoon Paul talked me into the 50k. Stoked I did. Made me nervous and I was out of my comfort zone... just what I am in need of right now.
felt good waking up, rested and ready. got in some good dynamic stretching. soon enough we were off and I was running up the initial road climb in pack of 6-8 guys and most of them knew each other. they were chatting up about having done the AC 100, badwater, winning a 50 miler, blah, blah, blah.
so i had some good competition with a lot more experience so I did the only thing I know how to do in a situation like that.... RACE! I attacked as soon as i we got on the dirt climb. It was a consistent climb for 5k to the KOM. By the time I got to the KOM/5k mark I was off the front with no one in sight.
I kept rolling all the downhills, so stoked I wore the hokas. I was able to hold a pretty consistent pace all day. only really suffered on the long, steep single track section I had to do twice.
I got to the top of the last hard climb at 42K and then rolled it to the finish. I would have like to roll the final 3k downhill but I was starting to feeling the pounding my my quads, hips.
crossed the line 8 minutes before the next competitor... a chick... then the second guy right before her... Mr. AC100
I lead from 1k to 50k! I had some significant low spots 16-20 & 24-28
i need to really figure out my nutrition for these long distance running races. I am going to have enlist some help.
Race day nutrition:
1 pack clif shot bloks.
1/4 banana
handful of trail mix
1 double latte powergel
2 bottle of Skratch Labs SDM
1/2 clif bar
1 mini snickers
Friday Sep 7, 2012 #
Note
slept:7.0
1015-515. zombie sleep. up early for a spin before some calls and then off to big bear.
6 AM
Cycling-Road 1:29:00 [3] 23.5 mi (15.8 mph) +1158ft
perfect morning. saw the sunrise, nice and cool, and good legs. headed down the coast, up the inside of TP and then headed back home. stopped at starbucks for a cold drink then home. beautiful morning.
3 PM
Running (Day 18) 30:00 [3] 3.25 mi (9:14 / mi) +450ft 8:10 / mi
shoes: Hoka - Combo XT
Day 18 of 30 (19th run)
super mellow fun day. got up to big bear around 130 and lounged around. full on relaxation mode. headed out from the condo with Jason & block. straight on to some fun single strack. nice shake out with a couple of climbs. tomorrow should be fun.
super mellow fun day. got up to big bear around 130 and lounged around. full on relaxation mode. headed out from the condo with Jason & block. straight on to some fun single strack. nice shake out with a couple of climbs. tomorrow should be fun.
Thursday Sep 6, 2012 #
Note
slept:6.5
11-530. up late working on my place and finally relaxing on my couch! coming around. looking forward to the weekend already.
6 AM
CrossFit/Strength 45:00 [3] 0.75 mi (1:00:00 / mi)
shoes: Brooks PureConnect
Warm-up: stretching, PVC
Brenton - 5 rounds
100f. bear crawl
100f. broad jumps
**every 5 broad jumps you must complete 3 burpees
WOD
Helen
3 rounds
400m. run
21 kettlebell swings #53
12 pull ups
8:29
the coach talked me into going RX with the KB. i was going to use #35 as usual. decided to give it a go. first time ever swinging #53. stoked I did. i was able to smash the workout. all unbroken.
Brenton - 5 rounds
100f. bear crawl
100f. broad jumps
**every 5 broad jumps you must complete 3 burpees
WOD
Helen
3 rounds
400m. run
21 kettlebell swings #53
12 pull ups
8:29
the coach talked me into going RX with the KB. i was going to use #35 as usual. decided to give it a go. first time ever swinging #53. stoked I did. i was able to smash the workout. all unbroken.
4 PM
Running (Day 17) 1:00:00 [3] 7.11 mi (8:26 / mi) +1168ft 7:18 / mi
shoes: Saucony - Peregrine 2
Day 17 of 30 (18th run)
awesome run out at La Costa. blazing hot and took a bottle, glad I did. I had an idea for a loop but had to change it up. it would have been considerably longer. didn't want anything over an hour with 30k on saturday.
awesome run out at La Costa. blazing hot and took a bottle, glad I did. I had an idea for a loop but had to change it up. it would have been considerably longer. didn't want anything over an hour with 30k on saturday.
Wednesday Sep 5, 2012 #
Note
slept:6.5
1030-5. up late working on my place. getting there. getting a new couch today and then pretty much good to go! then i can relax a bit.
6 AM
CrossFit/Strength 45:00 [3] 0.5 mi (1:29:58 / mi)
WU: dynamic stretching
Strength Deadlift 5-5-5
DL progression and skill work
10 x #45
6 x #95
6 x #115
3 x 5 x 5 #135
WOD
Run 800m.
20 deadlifts #95
25 burpee's
30 box gums
15 deadlifts
20 burpee's
25 box jumps
10 deadlifts
15 burpee's
20 box jumps
row 800m
17:55
sweating buckets. body was wide open and feeling good. that 400 on the rower was a bit rough.
Strength Deadlift 5-5-5
DL progression and skill work
10 x #45
6 x #95
6 x #115
3 x 5 x 5 #135
WOD
Run 800m.
20 deadlifts #95
25 burpee's
30 box gums
15 deadlifts
20 burpee's
25 box jumps
10 deadlifts
15 burpee's
20 box jumps
row 800m
17:55
sweating buckets. body was wide open and feeling good. that 400 on the rower was a bit rough.
7 AM
Running (Day 16) 50:00 [3] 6.21 mi (8:03 / mi) +230ft 7:47 / mi
shoes: Hoka - Combo XT
Day 16 of 30 (17th run)
had some time this morning so headed for the lagoon right after CF. Parked in SB and ran the out and back in the lagoon. just rolling on the trails. feeling the urge to run fast & hard, but was to stay with my plan... NO running workouts until after 30 in 30.
had some time this morning so headed for the lagoon right after CF. Parked in SB and ran the out and back in the lagoon. just rolling on the trails. feeling the urge to run fast & hard, but was to stay with my plan... NO running workouts until after 30 in 30.
3 PM
Cycling-Road (active recovery) 1:28:00 [3] 24.2 mi (16.5 mph) +1224ft
super mellow spin this afternoon. down to and up TP and then a quick stop by VH on the way home. feeling good. just having fun riding my bike with NO thoughts of racing it.
Tuesday Sep 4, 2012 #
Note
slept:7.5
good sleep. really liking the new mattress. long day yesterday with race and then trying to get my place reorganized, cleaned up.
almost decided to sleep more and not go to crossift, but stoked I rallied. only soreness from race is really in my glutes and a touch in the calves. not bad at all. best i've ever felt post running race... that's due to 99% uphill running.
almost decided to sleep more and not go to crossift, but stoked I rallied. only soreness from race is really in my glutes and a touch in the calves. not bad at all. best i've ever felt post running race... that's due to 99% uphill running.
6 AM
CrossFit/Strength 45:00 [3]
Warm up
Tabata - 20 seconds of work 10 seconds rest for 8 rounds
handstand hold
rest 1 minute
double under's
Skill or strength (beginners/ fairly new work on form)
power snatch
WOD
AMRAP 12 minutes
30 double under
15 power snatch #35
6 rounds
took a recovery approach to workout. felt so much better after
finally starting to get DU's. I can only string them a 2 singles/1 DU. but could get them done. about time.
Tabata - 20 seconds of work 10 seconds rest for 8 rounds
handstand hold
rest 1 minute
double under's
Skill or strength (beginners/ fairly new work on form)
power snatch
WOD
AMRAP 12 minutes
30 double under
15 power snatch #35
6 rounds
took a recovery approach to workout. felt so much better after
finally starting to get DU's. I can only string them a 2 singles/1 DU. but could get them done. about time.
7 AM
Running (Day 15) 32:50 [3] 4.15 mi (7:55 / mi) +108ft 7:43 / mi
shoes: Hoka - Combo XT
Day 15 of 30 (16th run)
super mellow jog right after crossfit. another beautiful morning. i hope this never ends! legs felt pretty good. decided to wear the Hokas to lessen the pounding.
super mellow jog right after crossfit. another beautiful morning. i hope this never ends! legs felt pretty good. decided to wear the Hokas to lessen the pounding.
4 PM
Cycling-Road (active recovery) 2:04:00 [3] 35.15 mi (17.0 mph) +984ft
Monday Sep 3, 2012 #
Note
slept:5.0
1030-330. up early for Baldy race.
7 AM
Running (warm up) 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Brooks PureGrit - Red
quick warm up before race. felt ok.
8 AM
Running (RACE!) 1:23:00 [3] 7.0 mi (11:51 / mi) +3993ft 7:42 / mi
shoes: Brooks PureGrit - Red
Day 14 of 30
Mt Baldy Run 2 Top Race.
talked to my homeboy jon clark a bit before the race so had an idea what to expect. my plan was to go out very conservatively and just build. ended up being too conservative. first 4 miles could have been much faster if I knew how unrunnable the last 2 were. should have ripped the bottom half.
still have fun and somehow won my AG. this was for sure just a race to train through good to get out and mix it up. looking forward to going much longer. i had a lot left in the tank when i finished. i am sure the 20 miler took more that I thought out of me on saturday. not a lot of power on the climbs.
it's all about the process...
good times with good friends!
Mt Baldy Run 2 Top Race.
talked to my homeboy jon clark a bit before the race so had an idea what to expect. my plan was to go out very conservatively and just build. ended up being too conservative. first 4 miles could have been much faster if I knew how unrunnable the last 2 were. should have ripped the bottom half.
still have fun and somehow won my AG. this was for sure just a race to train through good to get out and mix it up. looking forward to going much longer. i had a lot left in the tank when i finished. i am sure the 20 miler took more that I thought out of me on saturday. not a lot of power on the climbs.
it's all about the process...
good times with good friends!
11 AM
Hike 50:00 [3] 3.26 mi (15:20 / mi) +381ft 13:49 / mi
shoes: Brooks PureGrit - Red
run/hike/trek/jog/talk....
good times descending with Joanna just talking and taking photos.
good times descending with Joanna just talking and taking photos.
Sunday Sep 2, 2012 #
Note
slept:9.0
930-630. Much needed zombie sleep. feeling pretty wrecked from the move yesterday. the run took it out of my too, but just a lot of overall body soreness.
8 AM
Running (Day 13) 33:30 [3] 4.1 mi (8:10 / mi) +410ft 7:28 / mi
shoes: Hoka - Combo XT
Day 13 of 30 (14th run)
Mellow sunday shakeout. 3 miles in my body was ready to go and go back to the house feeling like I was ready to rip. made sure to hold back big time today with Mt Baldy race tomorrow.
Mellow sunday shakeout. 3 miles in my body was ready to go and go back to the house feeling like I was ready to rip. made sure to hold back big time today with Mt Baldy race tomorrow.
9 AM
Cycling-Road 2:06:00 [3] 36.81 mi (17.5 mph) +2277ft
met up with brad, todd, and park. fun ride with the boys. out and back through elfin. started at starbucks with an iced americano and finished at cafe ipe with another iced americano. good sunday!
Saturday Sep 1, 2012 #
Note
slept:6.0
2-8. long late night. Mer's going away party. rode my bike down to encinitas, then down to cardiff, then climbed back over into the encinitas barrio before heading home. ~10 miies. Legs feeling it.
9 AM
Running (Day 12) 2:42:00 [3] 20.0 mi (8:06 / mi) +1283ft 7:38 / mi
shoes: Hoka - Combo XT
Day 12 of 30 (13th run)
after a long night and a bit of a rough morning headed out to hodges. wanted 20 miles and not a lot of climbing. Baldy race is on monday and didn't want to tax the climbing muscled to much.
ran a loop i have ridden quite a bit. felt pretty quick overall. wasn't trying to run fast all just wanted the entire run the same pace/effort. it was hot out there. carried one bottle and refilled at gas station 1:45 in. Gatorade has never tasted to so good. after refill i kept it steady back to the the truck. pretty stoked on this run and the progress.
after a long night and a bit of a rough morning headed out to hodges. wanted 20 miles and not a lot of climbing. Baldy race is on monday and didn't want to tax the climbing muscled to much.
ran a loop i have ridden quite a bit. felt pretty quick overall. wasn't trying to run fast all just wanted the entire run the same pace/effort. it was hot out there. carried one bottle and refilled at gas station 1:45 in. Gatorade has never tasted to so good. after refill i kept it steady back to the the truck. pretty stoked on this run and the progress.