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Training Log Archive: Grandpa Jameson

In the 30 days ending Nov 30, 2012:

	activity	#	time	miles		km		+ft
	Running	19	29:44:03	210.67	(8:28)	339.04	(5:16)	26635
	Cycling-Road	15	25:59:00	422.57	(16.3/h)	680.06	(26.2/h)	18781
	Yoga	7	7:00:00
	Strength/Core	16	5:05:00
	Cycling-MTB	1	1:34:00	17.6	(11.2/h)	28.32	(18.1/h)	1047
	Body Work	2	2
	Total	60	69:22:05	650.84		1047.42		46463
	[1-5]	59	69:22:04
averages - sleep:7

8:47

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» now

Friday Nov 30, 2012 #

Note
slept:9.5

1030-8. Epic sleep at casa de blanco. mellow travel yesterday. feeling very rested and ready to rip.

weather is gnarly but I'm kind of into it. the harder the better. i've never felt so ready. make final gear choices to day and will knock out a short jog at some point.

12 PM

Running 27:21 [3] 4.1 mi (6:40 / mi) +167ft 6:25 / mi
shoes: Hoka - Stinson EVO

quick shake out through golden gate park from casa de blano. I feel amazing! holding back and running 6:30ish ez. ready to rip.

Thursday Nov 29, 2012 #

9 AM

Cycling-Road 1:27:00 [3] 24.15 mi (16.7 mph) +958ft

mellow, solo spin. bouncing off the walls. i just wanna run!

Wednesday Nov 28, 2012 #

6 AM

Running 59:13 [3] 8.12 mi (7:18 / mi) +397ft 6:58 / mi
shoes: Hoka - Bondi B - Grey

another good one. I am honestly feeling improvement with every run. Never felt like this before. pace felt like an ez jog. met up with paul again and ran same loop as monday. having a real runner as a training partner is going to be a game changer!

12 PM

Strength/Core (Pure Fitness) 20:00 [3]

perfect taper sesh.

stretching, band stretching, 5 x 1 min planks, myrtl, pvc roller.

Tuesday Nov 27, 2012 #

6 AM

Cycling-Road 1:38:00 [3] 28.0 mi (17.1 mph) +997ft
slept:6.5

cold coffee spin with brad. good legs and just taking it ez.. i love riding my bike!

done for the day! taper time!

5 PM

Body Work (massage) 1 [3]

race prep massage with Shari. fell asleep straight away. good sign. no knots, no niggles.

Monday Nov 26, 2012 #

6 AM

Running 1:00:54 [3] 8.15 mi (7:28 / mi) +430ft 7:07 / mi
slept:8.0 shoes: Hoka - Bondi B - Grey

i'm ready.

monday morning shakeout with Paul. ez hour cruise. i'm stoked I stuck with my taper plan. only 40 miles last and ran every other day. I feel like a million bucks and hungry to run.

ez jog down the coast and back.

12 PM

Strength/Core (Pure Fitness) 15:00 [3]

quick taper sesh at lunch.

stretching, foam roller, myrtl
3 x 100 situps on ball

5 PM

Yoga (Core Power 2) 1:00:00 [3]

sweating buckets. body is loose and doesn't feel like i have any fatigue or soreness in my body....

Sunday Nov 25, 2012 #

8 AM

Cycling-Road 2:56:00 [3] 48.5 mi (16.5 mph) +2467ft

woke up late and had to rush out the door. met up with kristin, katya, and ramon. super mellow sprinters look and then another coffee and some solo riding. perfect taper ride and good legs.

12 PM

Strength/Core 10:00 [3]

stretching and rolling post ride.

Saturday Nov 24, 2012 #

8 AM

Running 1:27:00 [3] 12.0 mi (7:15 / mi) +554ft 6:57 / mi
slept:4.0 shoes: Brooks PureFlow - Black/Blue

only 4 hours of sleep.... but no complaints. I would have slept in but didn't want to bail on the boys. met up with mario, ramon, and david at B&L. We ran down the coast, through the lagoon, up to the park, and back. Everybody else bailed except ramon. we ran down to villa de la valle and back. beautiful morning, felt ez the whole time.

Friday Nov 23, 2012 #

8 AM

Cycling-Road 3:20:00 [3] 56.0 mi (16.8 mph) +2717ft

good times. group rides are fun and I need more of them. great of training for RUNNING! rolled with SlaMo, denner, Danielle, and Kurt for a bit. Mellow loop out east and I felt really good and held back to rode with the girls.

Thursday Nov 22, 2012 #

7 AM

Running 1:35:00 [3] 13.25 mi (7:10 / mi) +1134ft 6:38 / mi
shoes: Brooks PureFlow - Black/Blue

Wow... is all i can say. I AM becoming a runner. I really can't believe how I am absorbing everything right now. it has a lot to do with my mind and all the little things I am doing. I've never been so sure that I am on the right path.

I drove down to dog beach in del mar and parked at the river mouth. I ran down the coast, on the trails, and then down to TP. I ran up and then a counter clockwise loop of the Guy Flemming trail (ripping) and floating uphill. Then I ran up more and took the trail down to the beach. Rolling the down hills and feeling very nimble. got down to the beach and flipped and pushed the pace back up. the all the way up to the golf course and back down. I ran a a clockwise loop of the GF trail and then back up the coast. Holding sub 7 miles and felt like my "jogging" pace.

I love this route and can't believe I'm not out there more. this will be a new staple. so much potential for epic running and really working.

Happy Thanksgiving!!!!!!!!!

C • Sick! 1

Wednesday Nov 21, 2012 #

6 AM

Cycling-Road 1:37:00 [3] 29.0 mi (17.9 mph) +958ft

quick spin this morning and legs are feeling great. it's weird the past couple weeks I have been feeling really good on the bike. a lot power and not sluggish at all with all the running....

12 PM

Strength/Core (Pure Fitness) 20:00 [3]

stretching, 2 x 100 situps on ball, myrtl
10 x 1min planks w/ 15" rest
pvc roller

5 PM

Yoga (Core Power 2) 1:00:00 [3]

rallied for this one... and stoked I did. maybe the best class ever for many reasons.

Tuesday Nov 20, 2012 #

6 AM

Running 1:51:12 [3] 15.25 mi (7:18 / mi) +608ft 7:02 / mi
shoes: Hoka - Bondi B - Grey

early morning run with Paul. His standard loop. When's training he runs this loop 5 days a week. it's about 13 miles and usually always runs it a ~6:45 pace. he's a runner... a good one... wins a lot of races. already learning a lot. he lives less than a mile from me so its on this winter!

i felt really good today just cruising.

12 PM

Strength/Core (Pure Fitness) 15:00 [3]

quick session at lunch.
stretching
2 rounds
30 trx knee raises
10 kipping pull ups
10 dip

2 rounds
30 back ext
30 med ball twists

5 PM

Body Work (massage) 1 [0]

another awesome massage from Shari. keeping with the body work is a huge reason i've been able to keep rolling...

Monday Nov 19, 2012 #

6 AM

Cycling-Road 1:55:00 [3] 32.0 mi (16.7 mph) +1401ft
slept:6.0

mellow monday. i am loving getting out the door early these days. just rolling along. carlsbad hood loop and then down to cardiff and back.

12 PM

Strength/Core (Pure Fitness) 20:00 [3]

stretching, pvc roller, myrtl
3 x 100 situps on ball

5 PM

Yoga (Core Power 2) 1:00:00 [3]

starting to really like yoga... weird. maybe has something to do with being one of 2 guys in the class tonight... just a little.

Sunday Nov 18, 2012 #

11 AM

Cycling-Road 2:11:00 [3] 35.0 mi (16.0 mph) +1831ft
slept:9.5

mega sleep and lazy morning. out the door just before noon. rolled down the coast ran into Ramon, and then Rob. rode with them both for a bit and then headed down to TP. felt super strong on the bike today. climbed inside & outside and then rolled to Velo Hangar... then home.

3 PM

Strength/Core 10:00 [3]

stretching, foam roller, and core at home after ride.

Saturday Nov 17, 2012 #

Note
slept:8.0

930-530. zombie sleep and my sisters in LA. Feeling good. it's weird.. big week running and doesn't feel like. legs are loose and ready. 13.1 should be hard and interesting...

8 AM

Running (RACE!) 1:25:10 [3] 13.1 mi (6:30 / mi) +2456ft 5:31 / mi
shoes: Brooks PureGrit - Black/Grn

Griffith Park Trail Half Marathon.

Solid race and good effort. I wanted to use this a tempo run and mix it up a bit. As soon as I saw John Clark and a team of fast road runners I knew it was on. John is a trail ninja the train werent technical at all so the roadies would be tough to be beat.

so... I attacked straight away trying to crack the roadies... mission accomplished! Only one was able to stay with me along with John. We rad the first 4 miles pretty damn hard and then I sat in and let them lead. they kept surging on each other and I didn't want any part of it. continued to run steady. I was hoping they would crack each other. not really the case.

the roadie continued to pull away and then I was in third solo for the rest of the race. I think i could have gotten to John. He finished ~30 seconds ahead of me but I would have to go balls out for the final 2 mile super steep sketchy descent. Played it safe. TNF 50 is the goal.

super happy with the effort.... firing!

C • Primed 3

2 PM

Cycling-Road 1:05:00 [3] 19.0 mi (17.5 mph) +627ft

ez spin down to Del Mar and back after drive home.

7 PM

Running (warm up) 24:00 [3] 3.1 mi (7:45 / mi) +451ft 6:48 / mi
shoes: Brooks PureGrit - Black/Grn

warm up on the trails and roads around GP. perfect warm up. sweating with jacket on. bombed some downhill to load up the quads.

Friday Nov 16, 2012 #

Note
slept:4.0

1230-430. yep....

6 AM

Running 1:03:00 [3] 8.0 mi (7:52 / mi) +396ft 7:31 / mi
shoes: Brooks PureGrit - Black/Grn

met up with Mario & Paul... "REAL RUNNERS". Both ran in college (XC/Track) have run 2:20's 26.2 and under 1:08 13.1. good dude and just picking their brains. both want to run a lot more... time to get fast... another level for next year!

just an ez jog out and back through the lagoon.

11 AM

Cycling-Road 1:03:00 [3] 18.32 mi (17.4 mph) +676ft

After a big breakie at Claires with the crew and some hang out time headed home, and got on my bike to spin out the legs. felt awesome on the bike and another day in paradise.

Thursday Nov 15, 2012 #

6 AM

Running (Hill Repeats) 1:15:40 [3] 9.75 mi (7:46 / mi) +1808ft 6:36 / mi
shoes: Brooks PureFlow - Black/Blue

up and on it. feeling good and fresh. clear head and good legs.

I wanted a little bit of effort this morning so I knocked out some tempo hill repeats. got in a 2+ warm up to the hill. used the climb in encinitas ranch (.25 miles, 140ft of gain).

10 x reps at ~2:20ish, recovery was jog down. felt really good on these and they were by no means ALL OUT. Just uphill tempo. this is a good workout!

first run in Brooks PureFlow. I have way too many shoes right now but looking for a perfect "trainer" other than the hokas... and nothing too lightweight. These could be the ones.

12 PM

Strength/Core (Pure Fitness) 20:00 [3]

stretching, pvc roller, myrtl
2 x 100 situps on ball

Wednesday Nov 14, 2012 #

Note
slept:6.25

11-515. burning the candle at both ends... but in good ways.

6 AM

Cycling-Road 1:39:00 [3] 26.1 mi (15.8 mph) +1568ft

first cold ride of the fall... and really cold. broke out all the gear so I was fine and exactly enjoyed it. beautiful morning. good legs and stoked how i feel after yesterday. mellow day on tap. soaking it up!

5 PM

Yoga (Core Power 2) 1:00:00 [3]

Core power 2. different teach and she was kind of nuts... but it was still a solid sesh... a little more relaxing, but some good planks. noticeably stronger on planks and overall flexibility.

ratio wasn't as good. 8-10 dudes in the class. noted.

Tuesday Nov 13, 2012 #

Note
slept:7.0

10-5. solid, post yoga, zombie sleep. could have slept many more hours. tuesday is the new long run day for the next couple of weeks. Big day of running on tap!

6 AM

Running 2:00:33 [3] 16.4 mi (7:21 / mi) +628ft 7:06 / mi
shoes: Hoka - Bondi B - Grey

this was a good one. my standard long, out and back, flat run from the house. down the cardiff trail to SE Lagoon, through the lagoon, down to SD park, and then back home. this always a good gauge of how good i'm going. pretty flat so turnover has to be good.

I nailed both goals for this run. 16 miles in under 2 hrs & negative split.

this may be first time i have negative split this run, which is huge because it's harder coming home and that's where the climbing comes in. safe to say things are on track.

12 PM

Strength/Core (Pure Fitness) 20:00 [3]

awesome band stretch and love making to the PVC roller. so good!

then 6 x 1 min planks on 15" rest

5 PM

Running (Night Run) 36:00 [3] 4.5 mi (8:00 / mi) +433ft 7:20 / mi
shoes: New Balance 890 v2 - Green

mellow cruise in the the hood after work. having fun running at night. i really want to head out to la costa but will like wait until after NF50. No junk in the legs and keeping it mellow. didn't even feel run from the morning.

Monday Nov 12, 2012 #

Note
slept:8.0

10-6. week 2 of new routine. feel awesome after last week. err'd on keeping it really mellow and ready to rip it this week. 19 days until NF50 and couldn't better with where I'm at. time to sharpen the sword!

7 AM

Running 1:23:00 [3] 10.95 mi (7:35 / mi) +1686ft 6:37 / mi
shoes: Hoka - Bondi B - Grey

ripping run. felt good from the first steps. rested, spring in my step. the plan has worked... and/or is working.

Hilly loop on the ranch trails. cold and awake.

stoked after a mellow weekend and good in so many ways. I can't wait for the NF50.

12 PM

Strength/Core (Pure Fitness) 20:00 [3]

secret sauce sesh at lunch. body is feeling good and really loose. made the decision to not really do ANY lifting from now until after NF50. I really want to let me body recover. Last week i was a bit sore, both upper and lower body. during normal training that's fine but I am actually trying to pull of "peak" for NF50... it will be my first of the year!!

stretching, foam roller (pvc), myrtl
2 x 100 situp on ball
2 x 30 hanging knee raises
2 x 30 back ext

5 PM

Yoga (Core Power 2) 1:00:00 [3]

I hate to admit it.... but I think yoga is one of the reasons my body had been feeling an all time level of awesomeness lately. I'm also noticing a drastic improvement in flexibility... everywhere. pretty stoked.

good ratio as usual. 5 dudes & 30+ chicks.

C • Jameson 3.0? 3

Sunday Nov 11, 2012 #

1 PM

Cycling-MTB 1:34:00 [3] 17.6 mi (11.2 mph) +1047ft

ride at hodges with the crew to watch the CX race. rode the standard loop with brandon before. good times on the dirt and awesome mellow day.

Saturday Nov 10, 2012 #

Note
slept:8.25

1015-6. mellow night at home last night needed it... and caught up on sleep. could have stayed in bed for sure but was meeting people to run.

8 AM

Running 1:51:00 [3] 13.2 mi (8:25 / mi) +1780ft 7:27 / mi
shoes: Hoka - Bondi B - Grey

hit la costa for some trail time with James & Kevin. Mellow run and good times. trails were perfect, nice and cool. Lots of talking and holding back. took a minor digger.... a little blood on the hands...

12 PM

Cycling-Road 1:31:00 [3] 24.5 mi (16.2 mph) +1463ft

quick spin in the wind down to del mar and back. stopped and hung out VH for quite a while. good times... and good legs..

3 PM

Cycling-Road 32:00 [3] 4.1 mi (7.7 mph) +339ft
shoes: New Balance 890 v2 - Green

quick jog in the hood after the ride. i was feeling too good not to run.

Cycling-Road 32:00 [3] 4.1 mi (7.7 mph) +339ft
shoes: New Balance 890 v2 - Green

quick jog in the hood after the ride. i was feeling too good not to run.

Friday Nov 9, 2012 #

7 AM

Running 44:30 [3] 6.2 mi (7:11 / mi) +250ft 6:55 / mi
shoes: New Balance 890 v2 - Green

quick run on little sleep, but legs were very good. really good turnover, got caught in some rain in the middle awesome.

out and back on cardiff trail.

12 PM

Strength/Core (Pure Fitness) 30:00 [3]

mellow session at lunch. pretty much all prehab/active recovery.

stoked to lift heavy with Denner after NF50

foam roller
2 x 10 DL, clean, thruster, good morning, squats w/ #45 bar
3 x 5 lunge matrix
2 x 20 weighted side bend
2 x 20 calf raises
2 x 10 (ea leg) step ups - 24" box
2 x 5 (ea leg) box step downs
foam roller

Thursday Nov 8, 2012 #

6 AM

Running 1:10:00 [3] 9.1 mi (7:42 / mi) +761ft 7:08 / mi
shoes: Hoka - Bondi B - Grey

i love running! yesterday I was itching to run and couldn't wait to get up and out the door today. Just cruised in the ranch after some rain. good start.

12 PM

Strength/Core (Pure Fitness) 20:00 [3]

secret sauce session... this new routine could not have come at a better time. reducing volume and making sure I am doing the right things.

Stretching, foam roller, myrtl

2 rounds:
10 knees to elbows
30 hanging knee raises

2 rounds on GHD
20 situps
20 back ext

4 PM

Note

massage with shari. not too bad considering what i have put my body through in the last month. some noticeable tightness in the quads, soas, calves, but she said it all release really easily.... noting major and my tissue is "amazing" a totally fell asleep the last 30 minutes... awesomeness.

5 PM

Yoga (Core Power 2) 1:00:00 [3]

sweat sesh. body is adapting to yoga for sure. feeling really loose.

Wednesday Nov 7, 2012 #

6 AM

Cycling-Road 1:45:00 [3] 27.0 mi (15.4 mph) +1200ft
slept:6.5

another early morning and feeling good. super mellow spin with Kristin down to UCSD and back. chilly, foggy morning. the legs are back. recovery week is going well.

12 PM

Strength/Core (Pure Fitness) 30:00 [3]

getting into the swing of things. New routine. Walked over at lunch. Staying away from lower body and keeping weight minimal for upperbody. I want to drop a bit of muscle mass/fat before NF50.

2 rounds:
21 x I.Y.T. TRX rows
10 x TRX fly
30 TRX knee raises

3 rounds
10 kipping pull ups
30 situps on ball

2 x 120 situps on ball
foam roller

Tuesday Nov 6, 2012 #

Note
slept:6.5

up a bit late... all good though. woke up refreshed and feeling good. yoga is working too... quads are feeling pretty good today.

6 AM

Cycling-Road 1:43:00 [3] 29.7 mi (17.3 mph) +705ft

first day of new routine. ez spin up to oside harbor and back. nice, cool morning and the legs are coming back.

8 AM

Strength/Core (home sesh) 10:00 [3]

quick. after ride.
2 x 100 situps on the ball
stretching
foam roller

5 PM

Running 35:00 [3] 4.5 mi (7:47 / mi) +425ft 7:08 / mi
shoes: Hoka - Bondi B - Grey

post work shake out in the dark... fun! ran a quick loop on the ranch trails with a headlamp. practice for NF50 where first 1.5 hours will be in the dark. with my upcoming work schedule this will become regular thing... and pretty stoked about it... and everything else going on right now....

Monday Nov 5, 2012 #

6 AM

Strength/Core (home sesh) 15:00 [3]

the standard. stretching & foam rolling. quads are the only place sore... and kinda trashed... but I have been worse. should be 100% by the weekend. super mellow week.

5 PM

Yoga (Core Power 2) 1:00:00 [3]

after work and sweating it out... buckets.... stoked on yoga right now... and my classmates!

Sunday Nov 4, 2012 #

4 PM

Cycling-Road 1:05:00 [3] 17.1 mi (15.8 mph) +535ft

quick spin down the coast. just loosening up the legs... tons of energy second half of ride on the way back... a lot of good going on right now... on every front.

Saturday Nov 3, 2012 #

6 AM

Running (R2R2R) 8:47:00 [3] 42.0 mi (12:33 / mi) +11500ft 9:58 / mi
shoes: Hoka - Combo XT

the gnar....

Friday Nov 2, 2012 #

Note
(rest day)

up early and on the road for the Grand Canyon....

got here around 230 and just checked out the canyon and trail head... fucking epic! i haven't been this excited for anything in a long time!

Thursday Nov 1, 2012 #

7 AM

Running 1:08:30 [3] 9.0 mi (7:37 / mi) +771ft 7:02 / mi
shoes: Brooks PureGrit - Red

on it early before a full, busy day of work. body is feeling good and looking forward to running r2r2r2 saturday.

Tested out PureGrit's again. I think this is the shoe I am going to race NF50 in... but still not sure.

quick loop in the ranch... this is a good tempo loop that I'm going to rip in the next couple of weeks. final prep for NF50

8 AM

Strength/Core (home sesh) 30:00 [3]

dynamic running warm up before run.

then after run:
2 rounds
100 situps on the ball
20 back ext
21 I.Y.T TRX rows
20 push ups with feet on ball
20 air squats
myrtl

then some band stretching & foam roller after

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