Training Log Archive: Grandpa JamesonIn the 31 days ending May 31, 2013:
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Friday May 31, 2013 #
Note
slept:12.0 (injured)
less napping yesterday. trying to move around more. so over laying around... already.
ribs are super sore today and last night. i "popped" something last night putting ruby in her crate. think one of my ribs went back into place. didn't feel awesome but hopefully it's a good thing.
ribs are super sore today and last night. i "popped" something last night putting ruby in her crate. think one of my ribs went back into place. didn't feel awesome but hopefully it's a good thing.
Thursday May 30, 2013 #
Note
slept:16.0 (injured)
Another solid night sleep and 2x2 hr naps yesterday. It's crazy how tired I am. I keep getting up at 7am and making coffee. while it's brewing i check my email and in 10 minutes i am back in bed without drinking any coffee. I have been feeling nauseous and shitty after i get out of bed. I'm sure it has a lot to do with pain meds.
Another day laying around...
Another day laying around...
Wednesday May 29, 2013 #
Note
slept:14.0 (injured)
11 hours of sleep last night and a couple of naps yesterday. slept 10-630 then 7-9.
pretty sore today. collar bone/shoulder & ribs hurt significantly more today. doc appt this morning.
swelling is still going down and road rash continues to leak.
still no appetite
****went to my doc today. More X-rays and he said I need surgery for my clavicle. Sweet. Wheels in motion. Hopefully by the end of next week
pretty sore today. collar bone/shoulder & ribs hurt significantly more today. doc appt this morning.
swelling is still going down and road rash continues to leak.
still no appetite
****went to my doc today. More X-rays and he said I need surgery for my clavicle. Sweet. Wheels in motion. Hopefully by the end of next week
Tuesday May 28, 2013 #
Note
slept:14.0 (injured)
yesterday was full of naps and laying in bed. slept ok last night. woke up at 230am in some good pain. popped more percocet and back to sleep. up at 545. more pills at 6ish and back to sleep for an hour.
shoulder/collar bone super sore and ribs are starting to hurt more all the time. swelling is going down on ribs but overall my body is still pretty damn swollen. still little to no appetite. forcing some food.
can't get in and out of bed without tons of pain. so stoked to have maggie around.
road rash is getting better each day.
shoulder/collar bone super sore and ribs are starting to hurt more all the time. swelling is going down on ribs but overall my body is still pretty damn swollen. still little to no appetite. forcing some food.
can't get in and out of bed without tons of pain. so stoked to have maggie around.
road rash is getting better each day.
Monday May 27, 2013 #
Note
slept:15.0 (injured)
good sleep and feeling just a little better today. i was able to get myself out of bed for the first time... it hurt but i did it. walked around for a bit and then straight back in bed... time for another nap
Sunday May 26, 2013 #
Note
slept:12.0 (injured)
tons of pain today. can't really move on my own. whole body swollen.
left hospital at 2pm after doc said deflated lung wasn't getting any worse. got home and got straight in bed. i tried to get up and show but go super nauseous and dizzy after 10 min. back in bed and slept the whole night.
left hospital at 2pm after doc said deflated lung wasn't getting any worse. got home and got straight in bed. i tried to get up and show but go super nauseous and dizzy after 10 min. back in bed and slept the whole night.
Saturday May 25, 2013 #
Note
slept:8.0
up early to ride before hitting the road to LA. Dodgers vs Cards this arvo. should be fun.
body is feeling good and one more week being cautious. 6/3 I start up with IT. should be fun having some look over my training.... been a while since i have been truly focused and on a plan. summer of 2011 leading up to Kona.
body is feeling good and one more week being cautious. 6/3 I start up with IT. should be fun having some look over my training.... been a while since i have been truly focused and on a plan. summer of 2011 leading up to Kona.
7 AM
Cycling-Road 2:00:00 [3] 31.0 mi (15.5 mph) +3100ft
(injured)
i wash smashed by a car today on my bike. i was descending old castle going 40+ and car came around and side swiped me. i went down super hard. tons of road rash, broken collar bone, 5 broken ribs. helmet destroyed.so stoked to be alive!!! very easily could not be the case.
Friday May 24, 2013 #
Note
slept:7.5
headed out early to go surf but the tide was killing it and nowhere i checked looked fun so i headed home to run. hoping to get out this arvo.
6 AM
Running 1:03:00 [3] 7.5 mi (8:24 / mi) +1257ft 7:15 / mi
shoes: New Balance 890v2 - RNBW
F'n awesome run. best i've felt so far and pushing the pace a bit on the climbs. ran a loop through the hood and added in some new, fun climbs.
finally explored the trail down from the water tower/golf course to forum. steep and technical at the top and the fast and some bushwhacking near the top. flipped it at bottom and then climbed back. i had to power hike the final section.. good for me to practice.
did some more exploring on the ridge on encinitas blvd and found some more single track but need to go back to figure out with out having to turn around.
good run and stoked to be building back up pain free! One more week and then game on.
finally explored the trail down from the water tower/golf course to forum. steep and technical at the top and the fast and some bushwhacking near the top. flipped it at bottom and then climbed back. i had to power hike the final section.. good for me to practice.
did some more exploring on the ridge on encinitas blvd and found some more single track but need to go back to figure out with out having to turn around.
good run and stoked to be building back up pain free! One more week and then game on.
Thursday May 23, 2013 #
Note
slept:7.5
more solid sleep.... and I can tell I am back "training", eating better, and running. a bit tired and starving waking up!
6 AM
Cycling-Road 1:48:00 [3] 30.0 mi (16.7 mph) +2582ft
loving the early morning light. rolled out at 535. rolled down the coast to TP. glad I didn't surf as the wind was on it again.
standard sesh on TP. 2 rounds of In & out. I definitely had "running" legs. Good at times but more often pretty flat.... a good thing though.
Avg Power: 167 W
Max Power: 502 W
Max Avg Power (20 min): 206 W
Normalized Power (NP): 217 W
Intensity Factor (IF): 1.085
Training Stress Score (TSS): 212.5
Work: 1,088 kJ
standard sesh on TP. 2 rounds of In & out. I definitely had "running" legs. Good at times but more often pretty flat.... a good thing though.
Avg Power: 167 W
Max Power: 502 W
Max Avg Power (20 min): 206 W
Normalized Power (NP): 217 W
Intensity Factor (IF): 1.085
Training Stress Score (TSS): 212.5
Work: 1,088 kJ
12 PM
Strength/Core 40:00 [3]
quick one. I have vendors in the office for the next 10 days so my "free" time will be a bit limited.
2 x 100 situps on ball, 2 x 20 push ups
truestretch
3 rounds
20 x kbs #40
20 x step up x-chop 24" & #14 med ball
20 x straight leg rev crunch
20 x step downs 24"
2 x 3 rounds of lunge matrix #15
1 x 10 squat, 1 x 10 DL #45
squats - 5x105, 5x115, 5x130
2 x knees to elbows
pvc roller
2 x 100 situps on ball, 2 x 20 push ups
truestretch
3 rounds
20 x kbs #40
20 x step up x-chop 24" & #14 med ball
20 x straight leg rev crunch
20 x step downs 24"
2 x 3 rounds of lunge matrix #15
1 x 10 squat, 1 x 10 DL #45
squats - 5x105, 5x115, 5x130
2 x knees to elbows
pvc roller
Wednesday May 22, 2013 #
6 AM
Surfing (George's) 1:00:00 [3]
shoes: 5'4 KG Fish
on it early and so was the wind. i had george's all to myslef. Still some fun sets but wind kept building and it crapped. I had couple of good lefts... getting back to ripping!
can't remember the last time i surfed 4 days in a row.
can't remember the last time i surfed 4 days in a row.
11 AM
Strength/Core 20:00 [3]
good one for the body
truestretch
2 x 100 situps on the ball
2 x 1 min V-sit flutter kicks
2 x 1 min superman flutter kicks
band stretching & mobility
myrtl
pvc roller
truestretch
2 x 100 situps on the ball
2 x 1 min V-sit flutter kicks
2 x 1 min superman flutter kicks
band stretching & mobility
myrtl
pvc roller
6 PM
Running 47:30 [3] 6.1 mi (7:47 / mi) +566ft 7:09 / mi
shoes: New Balance 890v2 - RNBW
fun hood loop with maggie. so good to be back. each run is get better and turn over is improving.
Tuesday May 21, 2013 #
Note
slept:7.5
so stoked on yesterday's run and running back to back days with no pain.
6 AM
Cycling-Road 1:38:00 [3] 26.4 mi (16.2 mph) +3461ft
on the bike at 545. standard double peak ride with a little extra at the end. good legs and more fun riding when I'm not riding every day.
Avg Power: 185 W
Max Power: 498 W
Max Avg Power (20 min): 246 W
Normalized Power (NP): 235 W
Intensity Factor (IF): 1.176
Training Stress Score (TSS): 224.8
Work: 1,087 kJ
Avg Power: 185 W
Max Power: 498 W
Max Avg Power (20 min): 246 W
Normalized Power (NP): 235 W
Intensity Factor (IF): 1.176
Training Stress Score (TSS): 224.8
Work: 1,087 kJ
4 PM
Surfing (D Street) 1:00:00 [3]
fun session after work and before more upgrades/cutovers.
fun lefts reeling in just south of stairs. getting my feet back under me quickly. a couple of good ones.
fun lefts reeling in just south of stairs. getting my feet back under me quickly. a couple of good ones.
Monday May 20, 2013 #
Note
slept:8.0
epic sleep. no pain in leg after "long" run yesterday. making progress.
6 AM
Surfing (Traps) 1:00:00 [3]
shoes: 5'4 KG Fish
fun sesh at traps. kind of high tide but got a bunch of fun ones and huge improvement from yesterday.
ribs and shoulders sore from paddling... pathetic!
ribs and shoulders sore from paddling... pathetic!
11 AM
Strength/Core 45:00 [3]
shoes: New Balance 1400 - Aqua
2 x 100 sit ups on ball
2 x active plans (2 min)
2 x 20 push ups
myrtl
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
Squat day #2 (max #150)
5 x 105, 5 x 115, 6 x 130 - not hard, holding back
5 rounds
20 kbs #35
20 step ups (front) 24" box
20 situps on bosu
2 x active plans (2 min)
2 x 20 push ups
myrtl
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
Squat day #2 (max #150)
5 x 105, 5 x 115, 6 x 130 - not hard, holding back
5 rounds
20 kbs #35
20 step ups (front) 24" box
20 situps on bosu
5 PM
Running 33:54 [3] 4.35 mi (7:48 / mi) +512ft 7:01 / mi
shoes: New Balance 890v2 - RNBW
hood loop after work. more good. felt good, no issue with leg. push a couple of the short climbs but mostly super mellow. legs are coming back... slowly..
Sunday May 19, 2013 #
Note
slept:8.0
up early to head down to the Encinitas Triathlon. Maggie did the 1 mile open water swim. took the pup and had a rad time. saw bunch of friends and awesome morning.... running with ruby on the trails out and back. singletrack ripper!
10 AM
Running (awesomeness!!!!!!!!!!!) 1:00:36 [3] 7.6 mi (7:58 / mi) +502ft 7:30 / mi
shoes: Nike Lunar Glide 4 - Grey
i've been waiting for this... absolutely beautiful morning! After getting back from the races Maggie and I headed out to run the coast. Down the cardiff trail and back on the coast. super mellow but zero pain.... finally starting to build a bit of confidence... more baby steps!
3 PM
Surfing (D Street) 1:00:00 [3]
shoes: 5'4 KG Fish
i love surfing... i'm stoked leg is good and done with getting work done on my arms for a while. building swell and stoked to just get in the water after 3 months. last time i surfed was when i went to the doc back in feb and they prescribed the MRI. the leg & tattoo stuff kept me out of the water.... never again....
60 min+ in the water....
I took out the KG fish. saving the new EC simmons until i get my feet back under me. new Patagonia wetsuit is sick! 2mm all over and perfect for this time of year...
jameson 3.0 starts tomorrow.....
60 min+ in the water....
I took out the KG fish. saving the new EC simmons until i get my feet back under me. new Patagonia wetsuit is sick! 2mm all over and perfect for this time of year...
jameson 3.0 starts tomorrow.....
Saturday May 18, 2013 #
Note
slept:6.0
late night down at the pads game. up with the pup.... gonna be busy day.
7 AM
Cycling-Road 2:49:00 [3] 50.5 mi (17.9 mph) +5275ft
fun morning on the bike. rolled out solo and hit the standard double peak sesh.. up & over & then to the peak. perfect temps and good legs. rolled through elfin forest and the group was regrouping at the church and I kept rolling. they caught me on del dios and after MMX grabbed my butt I jumping the group.
solid group and bunch of local fast guys. worked with the front guys and lead it out through RSF. !ent with every break/attack and was able to easily hang and ride away on the sprints/climbs. kind of shocked with how strong i am on the bike right now. I have NEVER been able to pull away, bridge gaps, and just ride these guys off my wheel like i can now. good times... and home by 10!
Avg Power: 198 W
Max Power: 891 W
Max Avg Power (20 min): 260 W
Normalized Power (NP): 256 W
Intensity Factor (IF): 1.282
Training Stress Score (TSS): 463.3
Work: 2,018 kJ
solid group and bunch of local fast guys. worked with the front guys and lead it out through RSF. !ent with every break/attack and was able to easily hang and ride away on the sprints/climbs. kind of shocked with how strong i am on the bike right now. I have NEVER been able to pull away, bridge gaps, and just ride these guys off my wheel like i can now. good times... and home by 10!
Avg Power: 198 W
Max Power: 891 W
Max Avg Power (20 min): 260 W
Normalized Power (NP): 256 W
Intensity Factor (IF): 1.282
Training Stress Score (TSS): 463.3
Work: 2,018 kJ
6 PM
Dog Jog 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Nike Free 5.0 - Orange
fun sesh with M and the pup. jogged over to the Y and ran around grass fields. handful a strides with pup chasing me... and catching me while Maggie analyzed my form... i'm kind of a mess...
Friday May 17, 2013 #
Note
slept:9.0
awesome sleep. i was planning to get up an ride but bagged it. the pup stayed asleep until 7!
8 AM
Running 35:50 [3] 4.6 mi (7:47 / mi) +302ft 7:20 / mi
shoes: Nike Lunar Glide 4 - Grey
good to be back doing friday runs with Maggie. slow and mellow. same loop as we did last saturday in the opposite direction. This will be a good 30 minute loop to push a bit.
Thursday May 16, 2013 #
Note
slept:7.5
zombie sleep... with a quick wake up for the pup some time around 4... then right back to sleep.
body feels good.
body feels good.
6 AM
Cycling-Road 1:55:00 [3] 31.4 mi (16.4 mph) +2339ft
another nice cool morning. headed down to torry pines for a bit of climbing. good legs when I wanted to roll but kinda sleepy rolling down.
I did 2 rounds of 1 inside, 1 outside. my mind was wandering a bit and just starting at the trails... wished i was doing running hill repeats... soon... hopefully....
Avg Power: 162 W
Max Power: 436 W
Max Avg Power (20 min): 207 W
Normalized Power (NP): 214 W
Intensity Factor (IF): 1.071
Training Stress Score (TSS): 219.6
Work: 1,119 kJ
I did 2 rounds of 1 inside, 1 outside. my mind was wandering a bit and just starting at the trails... wished i was doing running hill repeats... soon... hopefully....
Avg Power: 162 W
Max Power: 436 W
Max Avg Power (20 min): 207 W
Normalized Power (NP): 214 W
Intensity Factor (IF): 1.071
Training Stress Score (TSS): 219.6
Work: 1,119 kJ
12 PM
Strength/Core 45:00 [3]
2 x 100 sit ups on ball
2 x active plans (2 min)
2 x 20 push ups
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
DL day #2 (max #150)
5 x 95, 5 x 110, 8 x 125
3 rounds
20 single arm kbs #26
20 step downs
20 single arm kb clean & press #26
20 step up X-chop #14 med ball
Truestretch
2 x 5 rounds of step down & reach
pvc roller
2 x active plans (2 min)
2 x 20 push ups
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
DL day #2 (max #150)
5 x 95, 5 x 110, 8 x 125
3 rounds
20 single arm kbs #26
20 step downs
20 single arm kb clean & press #26
20 step up X-chop #14 med ball
Truestretch
2 x 5 rounds of step down & reach
pvc roller
Wednesday May 15, 2013 #
Note
slept:7.5
more good sleep... backing up solid sleep lately. I could probably use another hour each day but dealing with the schedule and liking it.
6 AM
Running 50:00 [3] 5.75 mi (8:42 / mi) +955ft 7:31 / mi
shoes: Brooks PureFlow - Black/Blue
RU dynamic warm up.
headed out on same loop as Monday but added in a loop of the upper trail and some exploring. this includes some hiking too checking out some of the single track offshoots that I have never explored. I think I found a way to link some stuff. gonna try this weekend.
legs are feeling good and some confidence is coming back. still not pushing the pace at all, mellow jogging.
i ran in the PureFlows... i didn't like them before I got hurt and don't really like them now. likely my last run in them.
headed out on same loop as Monday but added in a loop of the upper trail and some exploring. this includes some hiking too checking out some of the single track offshoots that I have never explored. I think I found a way to link some stuff. gonna try this weekend.
legs are feeling good and some confidence is coming back. still not pushing the pace at all, mellow jogging.
i ran in the PureFlows... i didn't like them before I got hurt and don't really like them now. likely my last run in them.
7 AM
Dog Jog 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Brooks PureConnect
long mellow walk with the pup before the run with some light jogging mixed in to get loose.
after my run we did a solid loop around the Y and jogged most of the time with a few walking breaks. good cooldown and more time on my feet.
after my run we did a solid loop around the Y and jogged most of the time with a few walking breaks. good cooldown and more time on my feet.
4 PM
Strength/Core 15:00 [3]
another quick session later in the day.
stretching
myrtl
core H
foam roller
truestretch
stretching
myrtl
core H
foam roller
truestretch
Tuesday May 14, 2013 #
Note
slept:7.5
sleeping well lately... not even moving...
Cycling-Road 1:35:00 [3] 24.75 mi (15.6 mph) +3217ft
another super clear, beautiful morning. no arm warmers after first 20 minutes. out to double peak for the weekly standard. up & over then up to the peak. good energy and legs today.
Avg Power: 177 W
Max Power: 578 W
Max Avg Power (20 min): 242 W
Normalized Power (NP): 232 W
Intensity Factor (IF): 1.162
Training Stress Score (TSS): 213.4
Work: 1,015 kJ
Avg Power: 177 W
Max Power: 578 W
Max Avg Power (20 min): 242 W
Normalized Power (NP): 232 W
Intensity Factor (IF): 1.162
Training Stress Score (TSS): 213.4
Work: 1,015 kJ
3 PM
Strength/Core 20:00 [3]
quick recovery sesh in between meetings
stretching, mobility work w/ band
truestretch
kipping
2 x 30 trx knee raises
RU running drill/dyanmaic WU
pvc roller
stretching, mobility work w/ band
truestretch
kipping
2 x 30 trx knee raises
RU running drill/dyanmaic WU
pvc roller
Monday May 13, 2013 #
Note
slept:8.0
great sleep. perfect for a sunday night and to get the week off to a good start. another ez week of rehab running.
5 AM
Dog Jog 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Brooks PureGrit - Black/Grn
warm up and cool down with the pup. less then running normal on each lap but a mile with the tow combined.
legs and body feel good. perfect WU & CD.
wearing more minimalist shoes when out with the dog. trying to strengthen feet and really want to get to point where i can run long in pure grits... they feel so good on my feet.
legs and body feel good. perfect WU & CD.
wearing more minimalist shoes when out with the dog. trying to strengthen feet and really want to get to point where i can run long in pure grits... they feel so good on my feet.
7 AM
Running 34:20 [3] 4.1 mi (8:22 / mi) +492ft 7:31 / mi
shoes: New Balance 890v2 - RNBW
dynamic & lunge warm up before starting.
another 4 mile lap around the hood trails. a bit more climbing on this one. definitely holding back... can't wait to run long.
another 4 mile lap around the hood trails. a bit more climbing on this one. definitely holding back... can't wait to run long.
12 PM
Strength/Core 45:00 [3]
2 x 100 sit ups on ball
2 x active plans (2 min)
2 x 20 push ups
myrtl
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
Squat day #2 (max #150)
5 x 95, 5 x 110, 8 x 125 - not hard
3 rounds
20 kbs #40
20 step ups (front) 24" box
20 kb SDLHP #40
20 step ups (crossover) 24" box
20 situps on bosu
2 rounds of step down & reach
2 x active plans (2 min)
2 x 20 push ups
myrtl
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
Squat day #2 (max #150)
5 x 95, 5 x 110, 8 x 125 - not hard
3 rounds
20 kbs #40
20 step ups (front) 24" box
20 kb SDLHP #40
20 step ups (crossover) 24" box
20 situps on bosu
2 rounds of step down & reach
Sunday May 12, 2013 #
Note
slept:9.0
killer sleep. yesterday was the biggest day of training and time on feet in some time... smashed me! ha... gonna be a long, fun road back!
8 AM
Dog Jog 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Nike Free 5.0 - Orange
solid lap with ruby. running, jogging, walking. she keeps wanting to run more but being careful with her.
killer morning and my leg feels good after running longer/harder yesterday with M.
killer morning and my leg feels good after running longer/harder yesterday with M.
9 AM
Cycling-Road 1:39:00 [3] 28.7 mi (17.4 mph) +1919ft
gout after the jog with the pup and it was already sunny and warm. i love this time of year. solo cruise with a solid effort up the inside of TP all the rest moderate with some surged.
motivation is back in full swing not that I am kinda running....
Avg Power: 175 W
Max Power: 698 W
Max Avg Power (20 min): 219 W
Normalized Power (NP): 224 W
Intensity Factor (IF): 1.122
Training Stress Score (TSS): 207.4
Work: 1,041
motivation is back in full swing not that I am kinda running....
Avg Power: 175 W
Max Power: 698 W
Max Avg Power (20 min): 219 W
Normalized Power (NP): 224 W
Intensity Factor (IF): 1.122
Training Stress Score (TSS): 207.4
Work: 1,041
Saturday May 11, 2013 #
7 AM
Cycling-Road 3:09:00 [3] 52.5 mi (16.7 mph) +4265ft
super fun ride with Brian. so stoked with his progress. i've been coaching him since january and his progress is blowing my mind.... pr's in all of his races... by a lot and he's keeping up well on the rides!
rode down to soledad and climbed it twice then a fun loop through RSF.
Avg Power: 173 W
Max Power: 888 W
Max Avg Power (20 min): 222 W
Normalized Power (NP): 233 W
Intensity Factor (IF): 1.167
Training Stress Score (TSS): 427.5
Work: 1,963 kJ
rode down to soledad and climbed it twice then a fun loop through RSF.
Avg Power: 173 W
Max Power: 888 W
Max Avg Power (20 min): 222 W
Normalized Power (NP): 233 W
Intensity Factor (IF): 1.167
Training Stress Score (TSS): 427.5
Work: 1,963 kJ
3 PM
Running 35:00 [3] 4.65 mi (7:32 / mi) +354ft 7:01 / mi
shoes: Nike Lunar Glide 4 - Grey
yes... killer arvo jog around the hood with maggie. nice to be ABLE to do this. no pain and just sweating buckets. legs tired from the ride but not worried about pace or anything... just jogging, talking, and laughing....
4 PM
Hike 40:00 [3] 2.0 mi (20:00 / mi) +200ft 18:16 / mi
shoes: New Balance MT1010 - red
after the run Maggie and I took Ruby to San Elijo Lagoon for some hiking. super fun and I can't wait to get back to running out there. stoked to get out with M and the pup. looking forward to many more afternoons like this...
Friday May 10, 2013 #
Note
slept:9.5
mega sleep... needed it. I have the rest of the Friday's off in May before I transition to my new job.... super stoked.
9 AM
Cycling-Road 2:24:00 [3] 39.25 mi (16.4 mph) +1719ft
super mellow spin with KL. sprinters loop. beautiful morning. good chatting and soaking it in.
12 PM
Dog Jog 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks PureGrit - Black/Grn
combining pre ride jog and post ride. super mellow this morning with Ruby around the Y. Awesome morning. then went to ride.
after the ride we bolted straight back over and she wanted to rip a bit. A lot running in the grass fields with her chasing me around. awesome. also did some running drills while she ran all over the place. hot and fun!
loving the puregrits right now.
after the ride we bolted straight back over and she wanted to rip a bit. A lot running in the grass fields with her chasing me around. awesome. also did some running drills while she ran all over the place. hot and fun!
loving the puregrits right now.
Thursday May 9, 2013 #
Note
slept:7.5
sleeping well... after a frustrating night of work.... well not really frustrating. just more cisco gear being unpredictable. standard.
5 AM
Dog Jog 10:00 [3] 1.0 mi (10:00 / mi)
shoes: New Balance 890v2 - RNBW
loving this routine. did a hot lap of the YMCA with the pup & maggie. feeling good and fun way to warm up before actually running.
mostly jogging, just a couple of walk breaks. we let ruby dictate the pace.
mostly jogging, just a couple of walk breaks. we let ruby dictate the pace.
6 AM
Running 33:20 [3] 4.1 mi (8:08 / mi) +443ft 7:23 / mi
shoes: New Balance 890v2 - RNBW
same ~4mile loop as monday... this time with Maggie! body felt way better. i still feel slow, heavy, and outta shape... but it's kinda fun. I don't know when the last time i was this outta shape. it will be fun getting back...
leg is good... but still being very cautious.
leg is good... but still being very cautious.
7 AM
Dog Jog 10:00 [3] 1.0 mi (10:00 / mi)
shoes: New Balance MT1010 - red
another lap with the pup. slower and more walking.... but still a good effort for Ruby chasing all the birds.
breaking in the 1010's with green superfeet in them... i kinda like them so far. i want to run some technical trails in them. can't wait to get out to la costa!
breaking in the 1010's with green superfeet in them... i kinda like them so far. i want to run some technical trails in them. can't wait to get out to la costa!
12 PM
Strength/Core 45:00 [3]
2 x 100 situps on ball
2 x 20 push ups
2 x active planks
trustretch
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
deadlift - Wendler
5 x #95, 5 x #105, 10 x #115 - easy
3 rounds
20 single arm kbs #26
20 step downs
20 single arm kb clean & press #26
20 situps
2 rounds
21 x TRX IYT
30 slider lunge (15 ea leg)
pvc roller
2 x 20 push ups
2 x active planks
trustretch
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
deadlift - Wendler
5 x #95, 5 x #105, 10 x #115 - easy
3 rounds
20 single arm kbs #26
20 step downs
20 single arm kb clean & press #26
20 situps
2 rounds
21 x TRX IYT
30 slider lunge (15 ea leg)
pvc roller
Wednesday May 8, 2013 #
Note
slept:7.5
woke up feeling pretty good. the pup is turning into a good sleeper and that's helping!
legs have some serious DOMS from monday's strength session.
legs have some serious DOMS from monday's strength session.
6 AM
Cycling-Road 2:05:00 [3] 37.4 mi (18.0 mph) +2569ft
I had a bit of extra time this morning so I took advantage of it. elfin/del dios loop and awesome morning. pretty moderate effort and just enjoying the morning.
Avg Power: 166 W
Max Power: 709 W
Max Avg Power (20 min): 202 W
Normalized Power (NP): 205 W
Intensity Factor (IF): 1.023
Training Stress Score (TSS): 217.2
Work: 1,248
Avg Power: 166 W
Max Power: 709 W
Max Avg Power (20 min): 202 W
Normalized Power (NP): 205 W
Intensity Factor (IF): 1.023
Training Stress Score (TSS): 217.2
Work: 1,248
8 AM
Dog Jog 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Brooks PureGrit - Black/Grn
right after ride I took ruby out for some jogging at the YMCA. jogged most of the time with some walk breaks for the pup and to get a drink.
legs is good. getting the junk out!
legs is good. getting the junk out!
3 PM
Strength/Core 30:00 [3]
recovery sesh before heading home... more upgrades tonight. so another evening of work....
stretching
myrtl
band stretching/mobility
core H
pvc roller
true stretch
stretching
myrtl
band stretching/mobility
core H
pvc roller
true stretch
Tuesday May 7, 2013 #
Note
slept:7.5
pretty sore this morning from running and strength work yesterday.... good news no "pain" in the leg at all.. just muscle soreness.
6 AM
Cycling-Road 1:36:00 [3] 24.2 mi (15.1 mph) +2429ft
legs were kinda junky heading out the door but loosened up on the way over to double peak. climbed both sides but had to skip the peak. it started raining buckets and I didn't want to descend from the top in the rain.
legs were good by the time i got home... i was just soaked!
legs were good by the time i got home... i was just soaked!
Monday May 6, 2013 #
Note
slept:7.5
woke up ready to rip. I've been holding back for months now.. thinking about actually training. Since I got hurt I have just been going through the motions. Well today is day one to get back in ripping shape. smarter workouts, eating a little better, and just keeping myself healthy is the plan.
5 AM
Dog Jog 13:32 [3] 1.1 mi (12:18 / mi) +36ft 11:56 / mi
shoes: Brooks PureGrit - Black/Grn
out the door just after 5:30 with the pup. this going to be my new routine to loosen up. quick lap around the the hood and then over to the YMCA for a lap. Walking and jogging and just loosening up. perfect warm up and she likes it more than me.
6 AM
Running 34:20 [3] 4.1 mi (8:22 / mi) +394ft 7:41 / mi
shoes: Nike Lunar Glide 4 - Grey
headed out the door after dropping the pup off and switching shoes. I did a few minutes of running drills on the street before taking off.
jogged my 4 mile loop on the ranch trails in the light rain... awesome..... felt good... other than being slow and outta shape. huge smile on my face the whole time..
jogged my 4 mile loop on the ranch trails in the light rain... awesome..... felt good... other than being slow and outta shape. huge smile on my face the whole time..
12 PM
Strength/Core (Wendler) 45:00 [3]
shoes: New Balance 1400 - Aqua
doing work. first day of Wendler strength program (just for squat & DL) and underestimating max (and rounding up) to ease into it.
Squat day #1 (max #150)
5 x 95, 5 x 105, 10 x 115
4 rounds
20 kbs #35
20 step ups 28" box
20 kb SDLHP #35
20 situps on bosu w/ med ball
2 rounds of step down & reach
truestretch
Squat day #1 (max #150)
5 x 95, 5 x 105, 10 x 115
4 rounds
20 kbs #35
20 step ups 28" box
20 kb SDLHP #35
20 situps on bosu w/ med ball
2 rounds of step down & reach
truestretch
Sunday May 5, 2013 #
Note
slept:9.0 (injured)
awesome sleep.
no pain in leg waking up.
no pain in leg waking up.
9 AM
Cycling-Road 2:04:00 [3] 36.7 mi (17.8 mph) +1991ft
no rush getting out the door. sprinters loop, solo, spinning. legs were pretty good and just listened to some good tunes and loosened up. really stoked to get back to training with a purpose.
Avg Power: 164 W
Max Power: 707 W
Max Avg Power (20 min): 199 W
Normalized Power (NP): 199 W
Intensity Factor (IF): 0.996
Training Stress Score (TSS): 205.5
Work: 1,231 kJ
Avg Power: 164 W
Max Power: 707 W
Max Avg Power (20 min): 199 W
Normalized Power (NP): 199 W
Intensity Factor (IF): 0.996
Training Stress Score (TSS): 205.5
Work: 1,231 kJ
Saturday May 4, 2013 #
7 AM
Cycling-Road 3:13:00 [3] 51.0 mi (15.9 mph) +4692ft
fun ride with the boys. kurt, rv, brian. headed out east but cut it kind of shorter than planned. stoked. legs were ok but feeling the heavy lifting from yesterday and mind wandering about running... but always fun to log miles in the sun!
Avg Power: 161 W
Max Power: 598 W
Max Avg Power (20 min): 230 W
Normalized Power (NP): 216 W
Intensity Factor (IF): 1.078
Training Stress Score (TSS): 372.2
Work: 1,866 kJ
Avg Power: 161 W
Max Power: 598 W
Max Avg Power (20 min): 230 W
Normalized Power (NP): 216 W
Intensity Factor (IF): 1.078
Training Stress Score (TSS): 372.2
Work: 1,866 kJ
11 AM
Running 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Brooks PureGrit - Black/Grn
I'm pretty much healed!!! Right off the bike I got the pup and we headed out the door.... we both wanted to run. We ripped over to the Y. NO PAIN, tightness, discomfort, NOTHING! felt like i was floating. we stopped and walked and got some water and then ran home. she was leading the way!!
so stoked right now!!
so stoked right now!!
2 PM
Running 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Brooks PureGrit - Black/Grn
another lap with the pup. she's a ripper. Can't wait until next winter when I can take on some 30-45 minute runs.
legs feel fantastic!!
legs feel fantastic!!
Friday May 3, 2013 #
Note
slept:7.5 (injured)
back from the dead. Started feeling normal yesterday mid morning and by the afternoon felt 100% better.
a ton of energy this morning and leg is all good after a bunch of running around with the pup yesterday afternoon & evening.
a ton of energy this morning and leg is all good after a bunch of running around with the pup yesterday afternoon & evening.
6 AM
Cycling-Road 1:31:00 [3] 26.5 mi (17.5 mph) +1739ft
beautiful morning. summer is close!
I was gonna head out to double peak but wanted to enjoy the morning on the coast. rolled to TP and once up then inside & out. legs are good and snappy after a day off.
Avg Power: 180 W
Max Power: 492 W
Max Avg Power (20 min): 218 W
Normalized Power (NP): 223 W
Intensity Factor (IF): 1.116
Training Stress Score (TSS): 187.7
Work: 983 kJ
I was gonna head out to double peak but wanted to enjoy the morning on the coast. rolled to TP and once up then inside & out. legs are good and snappy after a day off.
Avg Power: 180 W
Max Power: 492 W
Max Avg Power (20 min): 218 W
Normalized Power (NP): 223 W
Intensity Factor (IF): 1.116
Training Stress Score (TSS): 187.7
Work: 983 kJ
12 PM
Strength/Core 45:00 [3]
trustretch
2 x 100 situps on ball
2 x 20 push ups
2 x 2 min planks
2 x myrtl
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
deadlift
10 x #95, 10 x #105, 10 x #115
3 rounds
20 single arm kbs #26
20 step downs
20 single arm kb clean & press #26
20 situps on bosu
smashed....
2 x 100 situps on ball
2 x 20 push ups
2 x 2 min planks
2 x myrtl
warm up
2 rounds
10 x squat, good mornings, DL, cleans, thrusters #45
30 weighted side bend
deadlift
10 x #95, 10 x #105, 10 x #115
3 rounds
20 single arm kbs #26
20 step downs
20 single arm kb clean & press #26
20 situps on bosu
smashed....
Thursday May 2, 2013 #
Note
slept:14.0 (injured) (sick) (rest day)
wow... yesterday hit me like a ton of bricks. full on flu, back and forth to the bathroom all day. left work at 1030 and came home and slept 2 hours then went back to work to finish some stuff. had to leave again at 330. I couldn't even look at my monitors. slept 4-6. got up at some Jorge's chicken soup (secret elixir) and then slept 9pm-8am.
woke up today feeling much better but working from home today and taking it easy. stomach issues are gone, no body aches, just dead tired.
woke up today feeling much better but working from home today and taking it easy. stomach issues are gone, no body aches, just dead tired.
Wednesday May 1, 2013 #
Note
slept:7.0 (injured) (sick)
good times out last night for brad's going away... but woke up feeling off. 2 beers and 2 tacos last night from Lumberyard. didn't feel horrible just off.
10am - feeling like crap, running back and forth to the bathroom... and not throwing up. Feeling tired and sore too... hope it's not the flu...
10am - feeling like crap, running back and forth to the bathroom... and not throwing up. Feeling tired and sore too... hope it's not the flu...
6 AM
Cycling-Road 1:40:00 [3] 29.15 mi (17.5 mph) +886ft
didn't feel bad when I left the house. super mellow and flat up to the harbor and back. I had to make an emergency pit stop on the way back. waves and feeling fine and wave of feeling like shit.