Training Log Archive: Grandpa JamesonIn the 31 days ending Dec 31, 2010:
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Friday Dec 31, 2010 #
Note
slept:8.5
more good sleep and eating.
9 AM
Running hills (Power - L4) 1:08:54 [4] 8.51 mi (8:06 / mi) +1541ft 6:55 / mi
ahr:152 max:187 shoes: Nike Vomero 5 - 3
L4
Power
4 x 5' / 5' on 4 - 6% Hill
86%+/- 2%
beth i headed to torrey pines to knock this out. cool, clear morning and just rad. super clear....
i love this workout. we warmed up on the trails and the 4 times up the inside of TP. tons of people out, full of motivation. slayed it and felt better each time up... i kind of let the last one get away from me because I was feeling so awesome.
recoveries were ez jogging down and i can definitely tell i have gained a lot of leg strength. felt super solid descending. the pounding didn't take as much out of as it used to.
#1
5:01, .59 miles, 286 ft of climbing, avg HR: 175
#2
5:01, .59 miles, 282 ft of climbing, avg HR: 175
#3
5:02, .60 miles, 267 ft of climbing, avg HR: 175
#4
5:02, .61 miles, 295 ft of climbing, avg HR: 178
Power
4 x 5' / 5' on 4 - 6% Hill
86%+/- 2%
beth i headed to torrey pines to knock this out. cool, clear morning and just rad. super clear....
i love this workout. we warmed up on the trails and the 4 times up the inside of TP. tons of people out, full of motivation. slayed it and felt better each time up... i kind of let the last one get away from me because I was feeling so awesome.
recoveries were ez jogging down and i can definitely tell i have gained a lot of leg strength. felt super solid descending. the pounding didn't take as much out of as it used to.
#1
5:01, .59 miles, 286 ft of climbing, avg HR: 175
#2
5:01, .59 miles, 282 ft of climbing, avg HR: 175
#3
5:02, .60 miles, 267 ft of climbing, avg HR: 175
#4
5:02, .61 miles, 295 ft of climbing, avg HR: 178
12 PM
Swimming (masters) 1:00:00 [3] 1.7 mi (35:18 / mi)
after run I slammed an americano and some food and then we headed to the pool. I was just going to swim ez and loosen up because I was pretty beat from the past few days of training and a lot of swimming.
i felt way better in the water than I did yesterday and it was effortless. i don't know what's going on but i am super stoked on swimming right now.
3000 scy
400 swim
4 x 150 (75k, 50 drill, 25 swim)
2 rounds of:
300
4 x 25
2 x 50
100
4 x 500
then pull set with paddles
300
4 x 25
i felt way better in the water than I did yesterday and it was effortless. i don't know what's going on but i am super stoked on swimming right now.
3000 scy
400 swim
4 x 150 (75k, 50 drill, 25 swim)
2 rounds of:
300
4 x 25
2 x 50
100
4 x 500
then pull set with paddles
300
4 x 25
3 PM
Cycling-Road (Active Recovery - R1) 1:06:08 [2] 17.83 mi (16.2 mph) +676ft
ahr:141 max:172
finished the new years eve trifecta... goodbye 2010!
ez spin down to del mar and back. again... felt awesome, better than i did yesterday.
2011 is going to be NUTS if this keeps up....
ez spin down to del mar and back. again... felt awesome, better than i did yesterday.
2011 is going to be NUTS if this keeps up....
Thursday Dec 30, 2010 #
Note
slept:7.75
good sleep. BIG DAY!
6 AM
Swimming (Masters) 1:00:00 [3] 1.85 mi (32:26 / mi)
up early to swim before riding. cold morning. hard getting in pool.
3250 scy
300 swim
8 x 75
400-300-200-100
300-200-100-50
500 pull w/ paddles
4 x 50 kick
another solid effort and stoked to back up yesterday's swim. definitely some are fatigue from yesterday's swim but that's to be expected. baby steps.
3250 scy
300 swim
8 x 75
400-300-200-100
300-200-100-50
500 pull w/ paddles
4 x 50 kick
another solid effort and stoked to back up yesterday's swim. definitely some are fatigue from yesterday's swim but that's to be expected. baby steps.
8 AM
Cycling-Road intervals (Speed - R3) 3:07:55 [3] 50.36 mi (16.1 mph) +2940ft
ahr:131 max:173
Anniversary/Interval ride!
R3
Speed
2 x 10 / 20
82 to 84%
75
beth and I rolled out and met up with kristen and caroline. cruised down to del mar and back and then hit the swamis loop. knocked out the 2 x 10 min intervals in elfine forest and del dios. took a while to get going, cold, but came around and was feeling great... slaying on the shiv!
R3
Speed
2 x 10 / 20
82 to 84%
75
beth and I rolled out and met up with kristen and caroline. cruised down to del mar and back and then hit the swamis loop. knocked out the 2 x 10 min intervals in elfine forest and del dios. took a while to get going, cold, but came around and was feeling great... slaying on the shiv!
3 PM
Strength/Core (RU Functional Strength) 1:00:00 [4]
BEATDOWN... worked with Bryan... went heavy... getting strong... taking it to a whole new level.
 |
| From Riding/Training Photos |
Wednesday Dec 29, 2010 #
Note
slept:8.25
it's good to be home. decided to skip morning masters and sleep.
8 AM
Running intervals (Speed - L4) 1:00:00 [4] 8.29 mi (7:14 / mi)
shoes: Nike Vomero 5 - 3
L4
Speed
2 x (6 x 100) 2/5
MAX
MORE RAIN!!!
headed to Y to knock this out on the tready. speed workout and supposed to 100's (strides) but hard to pull off on tready. so i changed it up a bit.
20 min mixed warm up, descending pace.
6 x 1 min @ 5:30 pace, 1% incline
- 2 min recovery @ 7:30 pace
5 min ez
4 x 1 min @ 5:30 pace, 1% incline
- 2 min recovery @ 7:30 pace
ez to get one hour.
felt good and quick. running is coming along....
Speed
2 x (6 x 100) 2/5
MAX
MORE RAIN!!!
headed to Y to knock this out on the tready. speed workout and supposed to 100's (strides) but hard to pull off on tready. so i changed it up a bit.
20 min mixed warm up, descending pace.
6 x 1 min @ 5:30 pace, 1% incline
- 2 min recovery @ 7:30 pace
5 min ez
4 x 1 min @ 5:30 pace, 1% incline
- 2 min recovery @ 7:30 pace
ez to get one hour.
felt good and quick. running is coming along....
12 PM
Swimming intervals (masters) 1:15:00 [3] 2.37 mi (31:39 / mi)
Longest swim of the year and the best i've felt so far. no fade throughout entire workout, felt super strong, and lead the lane... come see me!
4150 yards
300 swim
200 kick
10 x 75
5 x 200
4 x 50 kick
10 x 100
4 x 50 kick
500 pull w/ paddles
4150 yards
300 swim
200 kick
10 x 75
5 x 200
4 x 50 kick
10 x 100
4 x 50 kick
500 pull w/ paddles
Tuesday Dec 28, 2010 #
Note
slept:6.0
230-830. late night of flying. hitting the bike today... yes!
9 AM
Cycling-Road hills (Hill Pyramid - R4) 3:42:24 [4] 52.53 mi (14.2 mph) +4951ft
ahr:135 max:181
R4
Hill Pyramid
60 - (20/15/10) - 120
70% - (75%/80%/83%) - 70%
90 - (70/60/50) - 90 RPM
so stoked to get out on the bike... BEAUTIFUL day... love living in socal. no place i'd rather be.
hit the road with beth, bryan, bethany, & matt. the plan was to knock out some climbing intervals on San Elijo. warmed up with an hour + on the coast and the hit the climbs. first climb was up double peak and then matt took me up coronado hills for the first time.. gnar steep. third interval was up the backside on twin oaks. then rolled to cardiff with the crew for coffee perfect day.
climb 1 (dbl peak):
23:22, 3.64 miles, 1,194 ft of climbing, avg HR: 157, avg CAD: 69
climb 2 (coronado hills):
14:19, 1.76 miles, 781 ft of climbing, avg HR: 163, avg CAD: 56
climb 3: (twin oaks):
10:01, 1.47 miles, 541 ft of climbing, avg HR: 165, avg CAD: 53
Hill Pyramid
60 - (20/15/10) - 120
70% - (75%/80%/83%) - 70%
90 - (70/60/50) - 90 RPM
so stoked to get out on the bike... BEAUTIFUL day... love living in socal. no place i'd rather be.
hit the road with beth, bryan, bethany, & matt. the plan was to knock out some climbing intervals on San Elijo. warmed up with an hour + on the coast and the hit the climbs. first climb was up double peak and then matt took me up coronado hills for the first time.. gnar steep. third interval was up the backside on twin oaks. then rolled to cardiff with the crew for coffee perfect day.
climb 1 (dbl peak):
23:22, 3.64 miles, 1,194 ft of climbing, avg HR: 157, avg CAD: 69
climb 2 (coronado hills):
14:19, 1.76 miles, 781 ft of climbing, avg HR: 163, avg CAD: 56
climb 3: (twin oaks):
10:01, 1.47 miles, 541 ft of climbing, avg HR: 165, avg CAD: 53
5 PM
Running (Active Recovery - L1) 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Nike Lunar Elite+ 2
quick warm up on tready before knocking a strength session. nothing under 7 min/mile. all about turnover.
6 PM
Strength/Core (YMCA) 20:00 [3]
quick, hard session.
tri set 1.
squats, push up matrix, weighted side bends
tri set 2.
deadlifts, overhead tri ext, dumbbell curls.
booyah... was sweating my face off!
tri set 1.
squats, push up matrix, weighted side bends
tri set 2.
deadlifts, overhead tri ext, dumbbell curls.
booyah... was sweating my face off!
Monday Dec 27, 2010 #
Note
slept:10.0
in bed by 10 and up at 830. banking it. feeling fresh. ready to do some damage in the coming weeks. heading home tonight... may just take today completely off... we'll see how it plays out.
12 PM
Running (Active Recovery - L1) 45:00 [3] 6.41 mi (7:01 / mi)
shoes: Nike Vomero 5 - 3
mellow recovery run on the tready after a morning of eating and hanging out. had some thoughts about running outside but it was super windy and COLD. wiindchill was 8....
legs are feeling refreshed and rejuvenated. ready to get home and get to work. rad vacation... rested. clear mind.
legs are feeling refreshed and rejuvenated. ready to get home and get to work. rad vacation... rested. clear mind.
Sunday Dec 26, 2010 #
Note
slept:8.5
epic xmas. more good sleep. long run today and then eagles game in the blizzard!
11 AM
Running tempo (Endurance/Temp - L1/2) 1:00:00 [3] 8.45 mi (7:06 / mi)
shoes: Nike Vomero 5 - 3
L1/2
Endurance/Tempo
15 - 20 - 15
<75% - 84% - 80%
knocked this out on the tready watching the snow come down. blizzard time. felt good and the 20 min tempo interval was fairly easy. all at 1% incline.
Endurance/Tempo
15 - 20 - 15
<75% - 84% - 80%
knocked this out on the tready watching the snow come down. blizzard time. felt good and the 20 min tempo interval was fairly easy. all at 1% incline.
Saturday Dec 25, 2010 #
Note
slept:10.0
good times last night with the family... and another 10+ hours of sleep.
happy holidays....
happy holidays....
2 PM
Running (Endurance - L1) 57:46 [3] 7.85 mi (7:22 / mi) +243ft 7:09 / mi
shoes: Nike Vomero 5 - 3
sightseeing run! after a big breakkie and opening presents headed out with my camera. just ran all over the city taking photos. cold... getting ready to snow.
legs are feeling really good. the running frequency and extra rest are working. should hit january ready to crush dreams on a whole new level.
legs are feeling really good. the running frequency and extra rest are working. should hit january ready to crush dreams on a whole new level.
Friday Dec 24, 2010 #
Note
slept:9.0
sleep machine. solid day of training and EATING my face yesterday. heading out in the cold for a long run... clear and COLD!
right now:
32 degrees & windy. windchill:22!
right now:
32 degrees & windy. windchill:22!
 |
| From Riding/Training Photos |
11 AM
Running (Endurance - L1) 1:18:07 [3] 10.41 mi (7:30 / mi) +236ft 7:21 / mi
ahr:154 max:218 shoes: Nike Vomero 5 - 3
L1
Endurance
1:15
75% +/-3%
HR monitor was ALL over the place... maybe the batteries are getting low or it was the cold. didn't pay it much attention to it after it said 200 bpm standing at a red light.
mellow endurance run down along the river w/ beth. pretty cold heading out into the wind coming off the water. turned around at 40 minutes and was feeling great... floating. kept the HR in check and just rolled with it.
really focused on cadence on the way back. shooting for 30 left foot strikes in 20 seconds... which is 180 steps/cadence per minute. i was hitting 20-31 consistently.
more secret sauce.
Endurance
1:15
75% +/-3%
HR monitor was ALL over the place... maybe the batteries are getting low or it was the cold. didn't pay it much attention to it after it said 200 bpm standing at a red light.
mellow endurance run down along the river w/ beth. pretty cold heading out into the wind coming off the water. turned around at 40 minutes and was feeling great... floating. kept the HR in check and just rolled with it.
really focused on cadence on the way back. shooting for 30 left foot strikes in 20 seconds... which is 180 steps/cadence per minute. i was hitting 20-31 consistently.
more secret sauce.
12 PM
Strength/Core (core/stretching) 15:00 [2]
quick sesh in condo gym. killed the core & stretched.
Thursday Dec 23, 2010 #
Note
slept:10.0
just over 10 hours of sleep. feels so good to get such good sleep. heading the swim in a bit....
12 PM
Swimming (Endurance - S1) 1:00:00 [3] 1.77 mi (33:54 / mi)
no rush getting out of the house... no plans. relaxing. hit the U of Penn pool at noon. killer gyms and pool.
S1
Endurance
2 x 800 w 2:30 Rest
4 x 200 w 30 sec Rest
(200s w Paddles)
did the whole workout with beth... good times.
did a 600 mixed warm up and then we knocked out the set a prescribed by the dirkinator. on the 800's we did it train stye... taking a turn leading every 100. it made the 800's fly by.
good strong effort. having fun swimming. weird.
S1
Endurance
2 x 800 w 2:30 Rest
4 x 200 w 30 sec Rest
(200s w Paddles)
did the whole workout with beth... good times.
did a 600 mixed warm up and then we knocked out the set a prescribed by the dirkinator. on the 800's we did it train stye... taking a turn leading every 100. it made the 800's fly by.
good strong effort. having fun swimming. weird.
 |
| From Riding/Training Photos |
1 PM
Running (Active Recovery - L1) 30:00 [4] 4.0 mi (7:30 / mi)
shoes: Nike Vomero 5 - 3
quick tready session on the treadmill before knocking out strength just cruising. all about turnover & cadence.
2 PM
Strength/Core (RU Functional Strength) 45:00 [3]
bryan sent beth and I some workouts to knock over the holiday before we actually get back to RU. we knocked out the first one today. team walsh donig work!!!
Day 1: Alternate between and uppers exercise and a lowers exercise
Uppers:
1. Push Up Matrix (20-30 reps)
2. Dips (10-20) you can use a chair if needed
3. Overhead Press (mini squat to both arms pressing overhead as you stand up) (10-15 reps)
4. Plank on elbows with lower leg kicks alternating (x 1 min plus)
5. Pull ups
Lowers:
1. Squats (deep) into 9 foot positions x 6 in each position
2. Sumo Walk Shuffle 2 R/1L 2 R/1L also known as a forgiver (stay low, make it burn x 1-2 min)
3. Bilateral and Single Leg jumps 10 B, 10R, 10L
4. Step ups 3 ways, forward, side, and x over
5. Squat jumps get low jump high land soft into another squat x 15-20
Abs at the end x 300
Day 1: Alternate between and uppers exercise and a lowers exercise
Uppers:
1. Push Up Matrix (20-30 reps)
2. Dips (10-20) you can use a chair if needed
3. Overhead Press (mini squat to both arms pressing overhead as you stand up) (10-15 reps)
4. Plank on elbows with lower leg kicks alternating (x 1 min plus)
5. Pull ups
Lowers:
1. Squats (deep) into 9 foot positions x 6 in each position
2. Sumo Walk Shuffle 2 R/1L 2 R/1L also known as a forgiver (stay low, make it burn x 1-2 min)
3. Bilateral and Single Leg jumps 10 B, 10R, 10L
4. Step ups 3 ways, forward, side, and x over
5. Squat jumps get low jump high land soft into another squat x 15-20
Abs at the end x 300
Wednesday Dec 22, 2010 #
Note
slept:9.0
welcome to philly... took the red eye last night and got int at 530am est. slept 4 hours of the flight. got to the crib and crashed until noon!!! 9+ hours of sleep. feel awesome.
ready a run/swim/sleep/recovery/party camp with the family.
happy holidays!
ready a run/swim/sleep/recovery/party camp with the family.
happy holidays!
1 PM
Running (Endurance - L1) 1:10:03 [3] 9.13 mi (7:40 / mi) +201ft 7:31 / mi
ahr:146 max:178 shoes: Nike Vomero 5 - 3
L1
Endurance
20min - 3 x 5 at 80% w 5 at 75% - 20min
75% - 80%/75% - 75%
after somei epic sleep, food, & coffee got out the door and headed down to the water. endurance interval workout. very manageable and not hard. beautiful day. clear and cold... i love running on the east coast all bundled up... rocky style!
knocked out the intervals and was just cruising and talking with beth during the warm-up, recoveries, and cool down. dirk has us on the same exact plan right now so it's awesome. doing work together!
Endurance
20min - 3 x 5 at 80% w 5 at 75% - 20min
75% - 80%/75% - 75%
after somei epic sleep, food, & coffee got out the door and headed down to the water. endurance interval workout. very manageable and not hard. beautiful day. clear and cold... i love running on the east coast all bundled up... rocky style!
knocked out the intervals and was just cruising and talking with beth during the warm-up, recoveries, and cool down. dirk has us on the same exact plan right now so it's awesome. doing work together!
Tuesday Dec 21, 2010 #
Note
slept:7.0
up a little late night and today is going to be a busy... flying out tonight to philly. looking to get a way from this rain!
watched this last night... don't ask how... but laughed so hard i was crying... thalifechanga!
watched this last night... don't ask how... but laughed so hard i was crying... thalifechanga!
6 AM
Swimming (Masters) 1:05:00 [3] 1.93 mi (33:41 / mi)
stoked i got this session in... almost bagged it.... swimming is fun right now and i am getting stronger. 4th swim in 4 days and 3 of those were masters sessions. doing work.... but still not pushing it. keeping around an hour and 3000 yards a sesh.
3400 scy
300 swim
100 kick
4 x 50 (25 underwater/25 drill)
4 x 100 build
mainset.
2 x 400 (b+5,b)
4 x 200 (b+5,b,b,b-5)
8 x 100 (2 x b+10, 2 x b-5 x 2) - pull w/paddles
3400 scy
300 swim
100 kick
4 x 50 (25 underwater/25 drill)
4 x 100 build
mainset.
2 x 400 (b+5,b)
4 x 200 (b+5,b,b,b-5)
8 x 100 (2 x b+10, 2 x b-5 x 2) - pull w/paddles
7 AM
Running (Active Recovery - L1) 30:00 [3] 4.27 mi (7:02 / mi)
shoes: Nike Lunar Elite+ 2
tready run after swim. getting a sweat and loosening up. i worked really hard in RU yesterday and was feeling it in the pool and on the tready.
started at 8:30 pace and descended every 2 minutes down to 6 min pace. focusing on turnover/cadence.
started at 8:30 pace and descended every 2 minutes down to 6 min pace. focusing on turnover/cadence.
Monday Dec 20, 2010 #
Note
slept:7.0
relaxing day yesterday. didn't force ride. hopefully i will be able to get out on the bike for a bit today... maybe cx bike to spin. but again not forcing it. heading to philly on tuesday. a break from the bike could be a good thing right now.... MEGA miles start when i get back.
6 AM
Swimming (Masters) 1:05:00 [3] 1.9 mi (34:12 / mi)
monday morning masters... bank it. as much as it sucks to get up early and into a cold pool on monday morning knocking out a solid sesh gets the week off to a great start....
3350 scy
100 swim
100 pull
100 drill
100 kick
5 x 50 kick/swim
200 kick/swim
200 fist drill/swim
200 build
200 mod
mainset:
400 b
6 x 100 descend
300 b
6 x 100 descend
3350 scy
100 swim
100 pull
100 drill
100 kick
5 x 50 kick/swim
200 kick/swim
200 fist drill/swim
200 build
200 mod
mainset:
400 b
6 x 100 descend
300 b
6 x 100 descend
11 AM
Cycling-Trainer (Hill Pyramid - R4) 1:15:00 [3] 22.21 mi (17.8 mph)
R4
Hill Pyramid
20 min, 75% @ 70 rpm
15 min 80% @ 60 rpm
10 min 83% @ 50 rpm
- progressive interval no break between and last 5 minutes of each interval standing, same cadence.
first trainer sesh in LONG time... glad I knocked it out... 20 min mixed warm and then got to work. 45 minutes straight through sweating my face off! loving... and watching some good dvr'd tv! love top chef!
such quality work... need to suck it up and do more interval sessions on the trainer over the next couple of months... game changer!
Hill Pyramid
20 min, 75% @ 70 rpm
15 min 80% @ 60 rpm
10 min 83% @ 50 rpm
- progressive interval no break between and last 5 minutes of each interval standing, same cadence.
first trainer sesh in LONG time... glad I knocked it out... 20 min mixed warm and then got to work. 45 minutes straight through sweating my face off! loving... and watching some good dvr'd tv! love top chef!
such quality work... need to suck it up and do more interval sessions on the trainer over the next couple of months... game changer!
12 PM
Running (Endurance - L1) 46:20 [3] 6.37 mi (7:16 / mi) +556ft 6:43 / mi
shoes: Nike Air Pegasus+ 27
t-run. right after trainer session. was going to hit treadmill or charge outside. rain stopped for a bit so i charged out. down the coast into super strong headwind (20+ mph) and then back on vulcan & some trail, but avoided a lot of the mud.
felt good, rolling, mellow... stoked to get out.
felt good, rolling, mellow... stoked to get out.
3 PM
Strength/Core (RU Strength Class) 1:00:00 [4]
one of the hardest yet... stepping up our game!!! solid crew and a long hard workout. lots of upper & lowerbody, & core. upped the weights. getting stronger!
Sunday Dec 19, 2010 #
Note
slept:8.5
banked another solid night of sleep. definitely needed it.
awesome dinner with friends last night. happy holidays!
awesome dinner with friends last night. happy holidays!
8 AM
Running (Endurance - L1) 1:26:28 [3] 11.14 mi (7:46 / mi) +1345ft 6:58 / mi
shoes: Nike Vomero 5 - 2
mud/rain run! charged out into the rain.... just light drizzle most of the time. muddy, fun trail run through encinitas ranch. mellow/aerobic miles. time on the feet and some solid climbing.
11 AM
Swimming (Active Recovery) 50:00 [2] 1.14 mi (43:51 / mi)
mellow swim at the Y post run. after a the first 1000 tom helped with my flip turns. so stoked. something i have been wanting to get better at... phelps style!
2000 scy
200 swim
200 pull
4 x 150 (k, dr, sw)
10 x 50
500 pull w/ paddles
2000 scy
200 swim
200 pull
4 x 150 (k, dr, sw)
10 x 50
500 pull w/ paddles
Saturday Dec 18, 2010 #
Note
slept:8.75
so stoked to get home yesterday afternoon.. went out to an awesome dinner with beth and slept my face off... home is good!
7 AM
Swimming intervals (masters) 1:10:00 [3] 2.16 mi (32:25 / mi)
hit masters with beth.... good crew and workout. feeling good and having fun with swimming right now. feel strong, not fast, but hopefully that will come. muscular endurance is definitely not a limiter.. no fading. owe that to all the strength work i have been doing.
3800 scy
w/u:
300 swim
100 kick
200 swim
7 x 50 (25 drill/25 swim)
mainset.
round 1.
100 b+5
200 b
300 b+5
400 b
round 2.
2 x 200 b
2 x 150 b
2 x 100 b
2 x 50 b
round 3
100 b+10
200 b+5
300 b
150 b-5
3800 scy
w/u:
300 swim
100 kick
200 swim
7 x 50 (25 drill/25 swim)
mainset.
round 1.
100 b+5
200 b
300 b+5
400 b
round 2.
2 x 200 b
2 x 150 b
2 x 100 b
2 x 50 b
round 3
100 b+10
200 b+5
300 b
150 b-5
9 AM
Cycling-Road (Endurance - R1) 4:00:00 [3] 64.03 mi (16.0 mph) +3691ft
ahr:134 max:173
so stoked to get this in... I was going to ride after swim whether it was raining or not. walked out of Y and it was drizzling. came home and told beth i was charging and I talked her into joining me and bagging the trainer.
headed in some drizzle and then it stopped... not another drop of rain the rest of the day! come see me weather man!
rode south into a solid headwind. climbed torrey pines then mt soledad and headed back north. got back to encinitas at the 3 hour mark and beth headed for home and I tacked on a hilly loop in carlsbad to get 4 hours.
feeling good. just base/prep work.
headed in some drizzle and then it stopped... not another drop of rain the rest of the day! come see me weather man!
rode south into a solid headwind. climbed torrey pines then mt soledad and headed back north. got back to encinitas at the 3 hour mark and beth headed for home and I tacked on a hilly loop in carlsbad to get 4 hours.
feeling good. just base/prep work.
Friday Dec 17, 2010 #
6 AM
Running (Endurance - L1) 1:00:19 [3] 7.51 mi (8:02 / mi)
slept:8.0 shoes: Nike Vomero 5 - 3
Took mavs advice and ran around lake union. Radness.
Thursday Dec 16, 2010 #
6 AM
Running intervals (Intervals - L3) 1:00:00 [4] 8.35 mi (7:11 / mi)
shoes: Nike Vomero 5 - 3
L3
Intervals
4 x 400/R 3' @ 90%
4 x 200/R60" @ 92 - 94%
on treadmill at 2% incline
Tready sesh. woke up to some pretty heavy rain and I had a run interval workout on the plan so I knocked it out on the hotel tready. shithouse workout room/gym.... no weights, crap TV, 1 stationary bike, 1 recumbent bike, 1 tready, 1 stair climber...
tready was actually pretty good and I got too work.
16 min warm up starting at 8:30 pace and descending every 2 mins. then mainset.
4 x 1:30 @ 6 min pace & 2% incline
- 3:00 recovery @ 7:30 & 1 % incline
4 x 1:00 @ 5:27 pace & 2% incline
- 1:00 recovery @ 7:30 & 1 % incline
EZ jogging to get to an hour.
Intervals
4 x 400/R 3' @ 90%
4 x 200/R60" @ 92 - 94%
on treadmill at 2% incline
Tready sesh. woke up to some pretty heavy rain and I had a run interval workout on the plan so I knocked it out on the hotel tready. shithouse workout room/gym.... no weights, crap TV, 1 stationary bike, 1 recumbent bike, 1 tready, 1 stair climber...
tready was actually pretty good and I got too work.
16 min warm up starting at 8:30 pace and descending every 2 mins. then mainset.
4 x 1:30 @ 6 min pace & 2% incline
- 3:00 recovery @ 7:30 & 1 % incline
4 x 1:00 @ 5:27 pace & 2% incline
- 1:00 recovery @ 7:30 & 1 % incline
EZ jogging to get to an hour.
7 AM
Strength/Core (core) 10:00 [2]
quick core sesh in room after run. nothing awesome.
4 PM
Note
i miss my bikes... but this should help ease the pain...
http://www.elysianbrewing.com/elysianfields.html
http://www.elysianbrewing.com/elysianfields.html
Wednesday Dec 15, 2010 #
Note
slept:7.5
i love seatte! so much fun last night. hit a bunch of bars and had some good beers and whisky! just living the dream!
must have walkd 5+ miles... i was all over the place... solo mission!
must have walkd 5+ miles... i was all over the place... solo mission!
6 AM
Running (Endurance - L1) 1:06:54 [3] 8.87 mi (7:33 / mi) +425ft 7:13 / mi
shoes: Nike Vomero 5 - 3
felt good on this one and just keeping it mellow... full on sight seeing run.
ran from hotel, to 5th, down to 1st ave and all the way down to Qwest Field and SafeCo.... than came back on alaskan by all the piers and water.... then hit the Elliot trail again before heading back... good times.
http://connect.garmin.com/activity/59780328
ran from hotel, to 5th, down to 1st ave and all the way down to Qwest Field and SafeCo.... than came back on alaskan by all the piers and water.... then hit the Elliot trail again before heading back... good times.
http://connect.garmin.com/activity/59780328
Tuesday Dec 14, 2010 #
6 AM
Running (Active Recovery - L1) 52:48 [3] 6.52 mi (8:06 / mi) +217ft 7:51 / mi
ahr:147 max:161 slept:7.0 shoes: Nike Vomero 5 - 3
killer run on the Elliot Bay Trail/Path. had no idea sunrise up here isn't until 750 am. Pretty dark but the path had some lights and the city light were enough for me to run by.
right on the water dry & windy on the way out and then gnar rain and wind on the way back. rain coming down sideways getting soaked... loved it... laughing. never get to run in stuff like this... just stoked to be running some place new... a lot to see.
all ez 8+ min/mile pace. stoked to get it done, avoid the tready, and before sitting in training all day.
time for some esspresso....
right on the water dry & windy on the way out and then gnar rain and wind on the way back. rain coming down sideways getting soaked... loved it... laughing. never get to run in stuff like this... just stoked to be running some place new... a lot to see.
all ez 8+ min/mile pace. stoked to get it done, avoid the tready, and before sitting in training all day.
time for some esspresso....
Monday Dec 13, 2010 #
6 AM
Swimming (Masters) 1:00:00 [3] 1.7 mi (35:18 / mi)
slept:8.0
3000 scy
stoked to knock this one out. won't be able to swim again until the weekend.
3 x 150 (100 swim/50 kick)
12 x 50 - alt breathing
5 x 150 as:
25 fast + 50k + 75 mod
50 fast + 50k + 50 mod
75 fast + 50k + 25 mod
100 fast + 50k
150 EZ
5 x 150 as:
50 fast + 100 mod
75 fast + 75 mod
100 fast + 50 mod
125 fast + 25 mod
150 EZ
cool down
3 x 150 pull w/ paddles
lead the last for both rounds of 150's. doing work. legs definitely a biut trashed from race but getting through it.
stoked to knock this one out. won't be able to swim again until the weekend.
3 x 150 (100 swim/50 kick)
12 x 50 - alt breathing
5 x 150 as:
25 fast + 50k + 75 mod
50 fast + 50k + 50 mod
75 fast + 50k + 25 mod
100 fast + 50k
150 EZ
5 x 150 as:
50 fast + 100 mod
75 fast + 75 mod
100 fast + 50 mod
125 fast + 25 mod
150 EZ
cool down
3 x 150 pull w/ paddles
lead the last for both rounds of 150's. doing work. legs definitely a biut trashed from race but getting through it.
7 AM
Cycling-Road (Endurance - R1) 1:59:44 [3] 32.84 mi (16.5 mph) +1562ft
mellow endurance ride right after swim. up to UCSD and back. legs sore from the race but nothing major. EZ spin with beth yesterday post race definitely helped.
12 PM
Strength/Core (RU Functional Strength) 45:00 [5]
Strength session w/ bryan. worked hard... power through some soreness from the race. EZ day tomorrow. great session.
10 PM
Note
got to seattle a little after 8, straight to hotel, and found a pub right around the corner... it's december... living the life!
3 pints of this and some garlic tots!
http://beeradvocate.com/beer/profile/364/957/?sort...
good night.
3 pints of this and some garlic tots!
http://beeradvocate.com/beer/profile/364/957/?sort...
good night.
Sunday Dec 12, 2010 #
Note
slept:6.25
10-445. awesome night hanging out with friends... not as much sleep as I would have wanted... but... we worth it. lets race.
7 AM
Running warm up/down (warm up) 21:34 [2] 2.43 mi (8:52 / mi) +415ft 7:38 / mi
shoes: Brooks Cascadia (red)
jogged from car to registration. then did the starting climb and then made sure run hard downhill before start... first downhill in these races has always "shocked" my quads...
8 AM
Running (RACE!) 1:10:40 [5] 10.27 mi (6:53 / mi) +1999ft 5:49 / mi
Solid race. made my move about half way up the initial climb before aid station and got away. really pushed the second climb and was way off the front until the final mile. some guy was chasing me down.... hard to believe... I had a 5 minute lead at around the 6 mile mark.
not sure if he cut the course or i was just chillen too much... but I was running 6:30's on the rolling course... who knows! stoked to get the win and to have beth & slamo out on the course and to see art... Team DC!!
not sure if he cut the course or i was just chillen too much... but I was running 6:30's on the rolling course... who knows! stoked to get the win and to have beth & slamo out on the course and to see art... Team DC!!
11 AM
Cycling-Road (Active Recovery - R1) 1:13:35 [2] 17.05 mi (13.9 mph) +535ft
perfect day!!!! just what i needed post race... beth and rode super EZ down del mar and back before bolts game.
Saturday Dec 11, 2010 #
Note
slept:8.5
930-6
in bed nice and early... tired..
in bed nice and early... tired..
7 AM
Swimming (masters) 1:00:00 [3] 1.93 mi (31:05 / mi)
IM training has officially begun... saturday morning masters will be a key workout before heading out on the bike!!
3400 scy
200 swim
6 x 50 drill/swim
8 x 50 descend (1-4,5-8)
2 rounds(no break):
3 x 100 b+5
200 base
2 rounds(no break):
3 x 100 base
200 base
1 round: (pull w/ paddles)
3 x 100 b-5
200 base....
time to eat and RIDE!!
3400 scy
200 swim
6 x 50 drill/swim
8 x 50 descend (1-4,5-8)
2 rounds(no break):
3 x 100 b+5
200 base
2 rounds(no break):
3 x 100 base
200 base
1 round: (pull w/ paddles)
3 x 100 b-5
200 base....
time to eat and RIDE!!
9 AM
Cycling-Road (Endurance - R1) 3:07:43 [3] 49.75 mi (15.9 mph) +1493ft
ahr:125 max:157
after breakie...
beth and I met up with Bryan and one of his athletes and we just cruisde north up the coast and on to the base and back. I felt GREAT... love my new bike... it has me really excited to race. Kept the effort "endurance" paced but put my head down a couple time and just took off... i wanted to hammer.
beth and I met up with Bryan and one of his athletes and we just cruisde north up the coast and on to the base and back. I felt GREAT... love my new bike... it has me really excited to race. Kept the effort "endurance" paced but put my head down a couple time and just took off... i wanted to hammer.
Friday Dec 10, 2010 #
Note
slept:7.75
930-515. up early to study & swim & study... then take exam.
7 AM
Swimming (Endurance - S1) 45:00 [3] 1.42 mi (31:42 / mi)
solo sesh. 2500 scy. kept it mellow and just loosened the body up.
200 swim
6 x 50 swim
4 x 150 (50k, 50 dr, 50 sw)
4 x 125 swim
pull set with paddles:
100-200-300-200-100
200 swim
6 x 50 swim
4 x 150 (50k, 50 dr, 50 sw)
4 x 125 swim
pull set with paddles:
100-200-300-200-100
11 AM
Cycling-MTB (Endurance - R1) 2:05:08 [3] 23.81 mi (11.4 mph) +1296ft
ahr:132 max:158
R1
Endurance
3:00
65 - 70%
70 - 90 FLAT
Loving it! Nailed another Cisco cert exam and then headed for hodges for some offroad brick action. didn't have time for 3 hours but just had a lot of fun ripping the single track and keeping it mellow.
standart "mellow" loop + HV singletrack out and back... GOOD TIMES!
Endurance
3:00
65 - 70%
70 - 90 FLAT
Loving it! Nailed another Cisco cert exam and then headed for hodges for some offroad brick action. didn't have time for 3 hours but just had a lot of fun ripping the single track and keeping it mellow.
standart "mellow" loop + HV singletrack out and back... GOOD TIMES!
1 PM
Running (Endurance - R1) 30:53 [3] 4.02 mi (7:41 / mi) +333ft 7:07 / mi
ahr:156 max:166 shoes: Brooks Cascadia (red)
L1
Endurance
0:30
<75%
T-run on the trails... can't wait to start doing my long runs out there. mellow and rolling. HR was up a bit, legs sore from RU, and I was starving!!!.... got it done.... and then home to work my face off!!!
Endurance
0:30
<75%
T-run on the trails... can't wait to start doing my long runs out there. mellow and rolling. HR was up a bit, legs sore from RU, and I was starving!!!.... got it done.... and then home to work my face off!!!
Thursday Dec 9, 2010 #
Note
slept:8.0
930-530. up early to study & run... and then meetings & and a crap load of work.
7 AM
Running hills (Power - L4) 1:04:04 [4] 8.05 mi (7:58 / mi) +1325ft 6:53 / mi
ahr:148 max:177 shoes: Nike Vomero 5 - 3
L4
Power
2 x 3' / 5' on 4 - 6% Hill
82%+/- 2%
doing work... felt VERY good from the first step. cold & cruising. EZ running before and after intervals. all done on Encinitas Ranch trails
Interval #1
2:55, .29 miles, 212 ft of climbing, AVG HR: 166, MAX HR 177
Interval #2
3:06, .30 miles, 218 ft of climbing, AVG HR: 171, MAX HR 177
hill intervals were not "hard". all about power & strength. love having a plan and not thinking!
Power
2 x 3' / 5' on 4 - 6% Hill
82%+/- 2%
doing work... felt VERY good from the first step. cold & cruising. EZ running before and after intervals. all done on Encinitas Ranch trails
Interval #1
2:55, .29 miles, 212 ft of climbing, AVG HR: 166, MAX HR 177
Interval #2
3:06, .30 miles, 218 ft of climbing, AVG HR: 171, MAX HR 177
hill intervals were not "hard". all about power & strength. love having a plan and not thinking!
3 PM
Strength/Core (RU Strength Session) 1:00:00 [5]
Total beat down at RU today. Solid crew. Worked with the Trevor and Leslie... always keep me honest. still increasing weight when I can.
A lot of lower body today and then some agility and core work after 3 rounds... tomorrow should be interesting.
A lot of lower body today and then some agility and core work after 3 rounds... tomorrow should be interesting.
Wednesday Dec 8, 2010 #
Note
slept:7.75
930-515. off to masters....
6 AM
Swimming intervals (Masters) 1:05:00 [3] 1.96 mi (33:10 / mi)
well that just happened... first masters sesh in 6+ months, and probably only 5th in last 2 years! Stoked I went. had fun and its was actually. started in lane 5 and will probably stay there and build some endurance and work on form and then start moving up, crushing dreams in January.
3450 scy
100 swim
100 kick
100 drill
17x50 - 4 beat kick w/ fins
mainset - straight through, no breaks
5x100 base +5
5x100 base
5x100 base -5
4x50 kick recovery
pull set w/ paddles
50-100-150-150-100-50
booyah!
3450 scy
100 swim
100 kick
100 drill
17x50 - 4 beat kick w/ fins
mainset - straight through, no breaks
5x100 base +5
5x100 base
5x100 base -5
4x50 kick recovery
pull set w/ paddles
50-100-150-150-100-50
booyah!
1 PM
Cycling-Road (Speed - R3) 3:07:07 [3] 52.86 mi (16.9 mph) +3002ft
ahr:141 max:175
the SHIV is a murder WEAPON!
from Urban Dictionary:
1) Slang for a knife or any other small cutting/stabbing weapon, often homemade; think inmates with sharpened toothbrushes.
2) The act of utilising the aforementioned small cutting/stabbing weapon to cut/stab someone.
"I'ma shiv you, bitch!"
R3
Speed
3 x 15 / 20
82 to 84%
75
from Urban Dictionary:
1) Slang for a knife or any other small cutting/stabbing weapon, often homemade; think inmates with sharpened toothbrushes.
2) The act of utilising the aforementioned small cutting/stabbing weapon to cut/stab someone.
"I'ma shiv you, bitch!"
R3
Speed
3 x 15 / 20
82 to 84%
75
C • haha 1
Tuesday Dec 7, 2010 #
Note
slept:7.25
10-515. feeling good. still tightness in calves but nothing major.
5 AM
Running (Active Recovery - L1) 40:00 [2] 5.03 mi (7:57 / mi)
shoes: Nike Vomero 5 - 3
AR run. decided to do in on the tready this morning to keep it super EZ and have the ability to stop if i wasn't feeling it.
started out at 8:30 pace and worked down to 7:30 paces... descending 15" every 5 minutes. legs loosened up and started to feel good. perfect recovery run.
started out at 8:30 pace and worked down to 7:30 paces... descending 15" every 5 minutes. legs loosened up and started to feel good. perfect recovery run.
6 AM
Strength/Core (YMCA) 15:00 [3]
quick upperbody and core sesh before getting in the pool while waiting for masters to end.
3 rounds:
100 various crunches on ball
then all on bosu:
15 overhead tri ext
30 (15 ea arm) dumbbell curl
15 lat shoulder raises
20 push ups
3 rounds:
100 various crunches on ball
then all on bosu:
15 overhead tri ext
30 (15 ea arm) dumbbell curl
15 lat shoulder raises
20 push ups
7 AM
Swimming (Recovery - S1) 35:00 [2] 1.14 mi (30:42 / mi)
recovery swim. everything super EZ. Masters tommorrow!!
2000 scy
500 swim
300 kick
300 drill
8 x 50 swim
400 pull w/ paddles
2000 scy
500 swim
300 kick
300 drill
8 x 50 swim
400 pull w/ paddles
Monday Dec 6, 2010 #
3 PM
Cycling-Road (Active Recovery - R1) 1:43:30 [2] 26.52 mi (15.4 mph) +1060ft
slept:7.0
super mellow recovery spin after driving back from Vegas and A LOT of work.... frying my brain!!!
legs felt good. tightness in calves but that's about it.
legs felt good. tightness in calves but that's about it.
Sunday Dec 5, 2010 #
6 AM
Running warm up/down (warm up) 20:00 [3] 3.0 mi (6:40 / mi)
EZ jogging, drills, and strides.
7 AM
Running race (RACE! (LV Half)) 1:15:15 [5] 13.1 mi (5:45 / mi) +1997ft 5:01 / mi
shoes: Nike Lunar Elite+ 2
solid race. ran hard and pretty stoked considering I have done very little speed work. set my 13.1 PR (1:13:50) in vegas in 2008 after Xterra Worlds and a solid running block (6 weeks, 50-60 miles/week). so running 1:25 slower on 25-35 miles a week... and none fast.
1:15:15 - is now my goal for running off the bike on 4/2 at the Cali 70.3. I WILL BE DONE!
1:15:15 - is now my goal for running off the bike on 4/2 at the Cali 70.3. I WILL BE DONE!
Saturday Dec 4, 2010 #
6 AM
Cycling-Road (Active Recovery - R1) 1:38:29 [2] 26.36 mi (16.1 mph) +1388ft
slept:7.75
mellow spin before hitting the road for Vegas.
deciding to bag marathon and just run half.... many reasons. #1 - not risk injury... i want to start IM training niggle free.
deciding to bag marathon and just run half.... many reasons. #1 - not risk injury... i want to start IM training niggle free.
Friday Dec 3, 2010 #
Note
slept:7.75
last day of class. Hoping to be done by noon!
6 AM
Cycling-MTB (Endurance - R1) 1:27:19 [3] 15.29 mi (10.5 mph) +1585ft
some trail time before class... rolling around 545. Quick loop of the trails and then home. feeling good, rested.
12 PM
Running (Active Recovery - L1) 29:49 [3] 4.07 mi (7:20 / mi) +475ft 6:36 / mi
shoes: Nike Vomero 5 - 3
Ez run after getting home. just a shake out. feeling good.
first run in new Nike Vomero 5 (third pair). Hands down my favorite training shoe ever. so comfortable. perfect cushion & light.
first run in new Nike Vomero 5 (third pair). Hands down my favorite training shoe ever. so comfortable. perfect cushion & light.
1 PM
Swimming (Recovery - S1) 35:00 [3] 1.14 mi (30:42 / mi)
EZ swim after run & food. i only swam 4 times in November.... time to start stepping my game up and really get some consistent time in the water.
2000 scy
200 swim
200 pull
4 x 150 (k,drill,sw)
10 x 50 swim
500 pull w/ paddles
just kept it easy and actually felt pretty good. going to try and fall in love with swimming in the next couple of months.
2000 scy
200 swim
200 pull
4 x 150 (k,drill,sw)
10 x 50 swim
500 pull w/ paddles
just kept it easy and actually felt pretty good. going to try and fall in love with swimming in the next couple of months.
Thursday Dec 2, 2010 #
Note
slept:7.0
1015-515.
6 AM
Running (Endurance - L1) 58:02 [3] 7.32 mi (7:56 / mi) +1089ft 6:57 / mi
shoes: Nike Air Pegasus+ 27
I love running... especially on cold mornings!
Felt great. Ran through encinitas ranch. super hilly on the first half but kept it super mellow (8+ min/mile). ended the run feeling super fresh.... day dreaming about racing... long....
Felt great. Ran through encinitas ranch. super hilly on the first half but kept it super mellow (8+ min/mile). ended the run feeling super fresh.... day dreaming about racing... long....
1 PM
Strength/Core (RU Functional Strength) 30:00 [3]
perfect pre-race workout. way more mellow than normal but still some good work. core, stretching, upperbody.
3 PM
Cycling-Road (Active Recovery - R1) 1:34:49 [3] 25.87 mi (16.4 mph) +856ft
so stoked to get out of class early and get on my bike. nice to be out when it's warm... and NO wind on the coast.... dead calm.. rare and awesome.
this was one of those recovery rides where I wasn't really motivated heading out the door but as soon as I hit the pedal I felt like a million bucks... seriously it's the best I have felt on the bike in weeks! mellow training this week? less hours? no racing last weekend? whatever.. i liked it.
can't stop thinking about next year and the goals I have in front of me.... patience!
this was one of those recovery rides where I wasn't really motivated heading out the door but as soon as I hit the pedal I felt like a million bucks... seriously it's the best I have felt on the bike in weeks! mellow training this week? less hours? no racing last weekend? whatever.. i liked it.
can't stop thinking about next year and the goals I have in front of me.... patience!
Wednesday Dec 1, 2010 #
Note
slept:8.25
9-515. In bed mega early...
6 AM
Cycling-Road (Endurance - R1) 1:27:35 [3] 24.5 mi (16.8 mph) +833ft
First ride on the shiv. i wanted to wait for a nicer/warmer day but just charged it.
on it early... and COLD again. bike feels good but I was pretty sore from RU... abs and upperback so not the best scenario for first ride Aero since august. definitely felt the use of more of my hamstrings. bike is FAST!
on it early... and COLD again. bike feels good but I was pretty sore from RU... abs and upperback so not the best scenario for first ride Aero since august. definitely felt the use of more of my hamstrings. bike is FAST!
5 PM
Running tempo (Intervals - L4 - tready) 45:00 [4] 6.33 mi (7:07 / mi)
shoes: Nike Lunar Elite+ 2
almost bagged this run after a long day of training in the class... 8 hours lecture, labs, scripting, too much caffeine, eating shitty food = BEAT!
got home and jogged over to YMCA. so glad I did. felt great. had some temp to do....
warmed up from 8 min pace down to 6:40 (beth's marathon pace) descending every 2 mins. then...
4 min @ 6:40
2 min @ 6:27
2 min @ 6:19
4 min @ 6:40
then ascended back up to 8:30 pace by 45 mins. Fast paces felt super easy. looking forward to actually start running again..... Get very motivated for the training that is ahead of me.... HOLDING BACK NOW.... so hard though!
got home and jogged over to YMCA. so glad I did. felt great. had some temp to do....
warmed up from 8 min pace down to 6:40 (beth's marathon pace) descending every 2 mins. then...
4 min @ 6:40
2 min @ 6:27
2 min @ 6:19
4 min @ 6:40
then ascended back up to 8:30 pace by 45 mins. Fast paces felt super easy. looking forward to actually start running again..... Get very motivated for the training that is ahead of me.... HOLDING BACK NOW.... so hard though!