Training Log Archive: Grandpa JamesonIn the 31 days ending Aug 31, 2013:
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Saturday Aug 31, 2013 #
Note
slept:8.5
hot days.... wish we had AC but still got good sleep. couldn't wait to get out and run.
8 AM
Running 3:15:00 [3] 22.0 mi (8:52 / mi) +4108ft 7:32 / mi
shoes: PI Trail M2
solid long run. rolled out and started on the backside of la costa. the plan was to meet maggie at 90 minutes in San Elijo. climbed the switchbacks and horned lizard. felt easy but was sweating buckets from the start. started with 2 bottles. 1 water, 1 skratch. descended towards San elijo and was only at an hour so I added in a new climb. unrunnable so I powered hiked to the top. since colorado I have really started to embrace power hiking.
met up with maggie and got 2 fresh bottles. 1 w/ 1 scoop of V and 1 water. slammed the V during the up and over and then we headed towards double peak. took a gel at the peak, filled bottles and then headed down. I was definitely feeling it on the final climbs of the loop and running back to the car.
the plan was for 4 hours and to run back up and over La Costa but i pulled the plug. the heat was smashing me and I didn't want to did a bigger hole. feeling the volume and planning on backing it up with a run tomorrow. completely depleting myself probably wasn't a good idea. trying to be smart... old james would have just done it.
super stoked with the effort.
nutrition/hydration:
pre: cup of black coffee, a couple spoonfuls of hazelnut butter
during:
4.5 bottles of water
1 bottle w/ 1 scoop of vitargo & 1 thermolyte - 140 cals
1 bottle of skratch - 70 cals
1 powergel - 100 cals
310 cals total (no cals for first hour) - felt ok. hard to tell if i needed more cals because the heat was taking it's toll. drank plenty. still don't like V in bottles. If I am going to use I need to make flasks.
met up with maggie and got 2 fresh bottles. 1 w/ 1 scoop of V and 1 water. slammed the V during the up and over and then we headed towards double peak. took a gel at the peak, filled bottles and then headed down. I was definitely feeling it on the final climbs of the loop and running back to the car.
the plan was for 4 hours and to run back up and over La Costa but i pulled the plug. the heat was smashing me and I didn't want to did a bigger hole. feeling the volume and planning on backing it up with a run tomorrow. completely depleting myself probably wasn't a good idea. trying to be smart... old james would have just done it.
super stoked with the effort.
nutrition/hydration:
pre: cup of black coffee, a couple spoonfuls of hazelnut butter
during:
4.5 bottles of water
1 bottle w/ 1 scoop of vitargo & 1 thermolyte - 140 cals
1 bottle of skratch - 70 cals
1 powergel - 100 cals
310 cals total (no cals for first hour) - felt ok. hard to tell if i needed more cals because the heat was taking it's toll. drank plenty. still don't like V in bottles. If I am going to use I need to make flasks.
Friday Aug 30, 2013 #
Note
slept:7.5 weight:150lbs
zombie sleep. didn't move.
6 AM
Cycling-Road 1:42:00 [3] 27.6 mi (16.2 mph) +840ft
talked to kurt into rolling with me early. mellow spin of the rancho loop. absolutely nothing hard. another beautiful morning. ready for the weekend and tomorrow's run.
12 PM
Running (treadmill) 30:00 [3] 4.2 mi (7:09 / mi)
shoes: Saucony Kinvara 4 - OR/WH
turnover work on the tready at lunch.
started at 8:30 pace and then increased pace every 2 min to 20 min. last 2 min at 6:00 pace and felt relatively easy. then 8 min @ 7:30 & 2 min @ 8:00. everything is rolling along and better than planned.
started at 8:30 pace and then increased pace every 2 min to 20 min. last 2 min at 6:00 pace and felt relatively easy. then 8 min @ 7:30 & 2 min @ 8:00. everything is rolling along and better than planned.
Thursday Aug 29, 2013 #
Note
slept:7.5
out for dinner and some beers with the crew. good times... as always. a bit tired this morning. training mode. lets see how this tempo run goes.
6 AM
Running tempo 1:15:00 [3] 10.2 mi (7:21 / mi) +548ft 7:00 / mi
shoes: PI Road H3
wasn't sure how this would go. 22+ min mellow. warm up down to vulcan. ran the 4 mile tempo south on vulcan to cardiff and then last ~.6 back up the coast. 90% dirt/trail/path. made sure to build into this one. at first my goal was a steady ~6:30 pace but i was running faster. mellow cooldown after.
4 mile tempo: 25:00, 6:14 pace. solid. by the time i get to cuyamaca I'd like to hold 6:05ish. could probably due that now if i was fresh. it feels good to run hard in training. I haven't really done that since training for IM's & 70.3's back in 2011. last year i was just running a lot, no workouts. having fun doing what i'm doing now.
1 scoop vitargo, 1 scoop SFH Natural Whey, 1 scoop Amino recovery after.
4 mile tempo: 25:00, 6:14 pace. solid. by the time i get to cuyamaca I'd like to hold 6:05ish. could probably due that now if i was fresh. it feels good to run hard in training. I haven't really done that since training for IM's & 70.3's back in 2011. last year i was just running a lot, no workouts. having fun doing what i'm doing now.
1 scoop vitargo, 1 scoop SFH Natural Whey, 1 scoop Amino recovery after.
12 PM
Strength/Core 30:00 [3]
mellow, awesome, recovery session.
stretching
2 rounds on bosu with myrtl between and after
20 situps
20 windshield wipers
20 v-ups
20 mtn climbers
20 supermans
24 plank leg lifts
20 leg raise overhead
20 plank knee drive
band mobility and stretching
massive sesh with pvc roller
truestretch
stretching
2 rounds on bosu with myrtl between and after
20 situps
20 windshield wipers
20 v-ups
20 mtn climbers
20 supermans
24 plank leg lifts
20 leg raise overhead
20 plank knee drive
band mobility and stretching
massive sesh with pvc roller
truestretch
Wednesday Aug 28, 2013 #
Note
slept:8.0
super tired last night... feels good. haven't felt like this from training in a very long time.
6 AM
Cycling-Road 1:58:00 [3] 29.1 mi (14.8 mph) +3182ft
beautiful morning and really good legs. all the cliimbs felt effortless. vitargo PWO yesterday?
Double peak loop. bit of later start and a lot of traffic last half hour. i am still super nervous riding around cars. over it. need more dirt time.
Double peak loop. bit of later start and a lot of traffic last half hour. i am still super nervous riding around cars. over it. need more dirt time.
12 PM
Strength/Core 35:00 [3]
Stretching.
3 rounds
20 x front step ups
20 x single arm kbs #26
20 x lateral step ups
20 x single arm clean & press
20 x front step downs
100 x situps on ball
lunge matrix w/ bosu
3 rounds
20 x front step ups
20 x single arm kbs #26
20 x lateral step ups
20 x single arm clean & press
20 x front step downs
100 x situps on ball
lunge matrix w/ bosu
Dry Sauna 10:00 [3]
not as hot as yesterday. lax ball & stick.
Tuesday Aug 27, 2013 #
Note
slept:7.5
tired last night. gotta get used to getting up at 5am again. grinding.
6 AM
Running (fartlek) 1:06:00 [3] 8.65 mi (7:38 / mi) +906ft 6:56 / mi
shoes: PI Road H3
waited until the sun was coming up for this one.
fartlek on the trails. 15 x 1 on (fast), 1 min off (ez)
felt great on this. just rolled over the terrain. some of the "ons" were up and down. stoked on this one.
http://app.strava.com/activities/77912500/overview
slammed 1 scoop of vitargo & 1 scoop of SFH recovery protein after. not bad. experimenting.
fartlek on the trails. 15 x 1 on (fast), 1 min off (ez)
felt great on this. just rolled over the terrain. some of the "ons" were up and down. stoked on this one.
http://app.strava.com/activities/77912500/overview
slammed 1 scoop of vitargo & 1 scoop of SFH recovery protein after. not bad. experimenting.
7 AM
Running (dog jog) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: PI Road H3
quick lap with ruby after run good cool down and she loves it.
12 PM
Strength/Core 25:00 [3]
quick one.
stretching
2 rounds of
1 min front plank
1 min side plank
1 min side plank
1 min flutter kickes
1 min superman flutter kicks
band stretching
truestretch
2 rounds
10 kipping pullups
10 push ups
stretching
2 rounds of
1 min front plank
1 min side plank
1 min side plank
1 min flutter kickes
1 min superman flutter kicks
band stretching
truestretch
2 rounds
10 kipping pullups
10 push ups
Dry Sauna 10:00 [3]
blazing hot today. lax ball & stick. supple.
6 PM
Running 33:00 [3] 4.1 mi (8:03 / mi) +371ft 7:25 / mi
shoes: Hoka - Bondi B - Blue
mellow lap of the hood trail with maggie. body feels good. fitness is coming.
Monday Aug 26, 2013 #
Note
slept:8.0
back to the grind. deep sleep last night. rested. vacation was all time.
so stoked to be feeling awesome. no niggles and ready to train. can't wait to race!
so stoked to be feeling awesome. no niggles and ready to train. can't wait to race!
5 AM
Running 1:00:00 [3] 7.2 mi (8:20 / mi) +689ft 7:38 / mi
shoes: PI Road H3
mellow jog around the hood. first 3.5 with Maggie and then she headed home. she's feeling good but still in recovery mode. kept this run very easy. just miles and shaking out the legs.
12 PM
Strength/Core 40:00 [3]
need a few more weeks of solid strength work before getting into race mode.
2 x 100 situps on ball
myrtl
band stretching & mobility
3 rounds
10 x goblet squat to one leg #35
20 x kbs #35
10 x SDHP #35
20 bosu situps
2 rounds
20 x box jumps 20" (first time since femur sfx, baby steps, felt good)
20 x weighted side bend #35
5 x rounds of step down & reach
truestretch
foam roller
2 x 100 situps on ball
myrtl
band stretching & mobility
3 rounds
10 x goblet squat to one leg #35
20 x kbs #35
10 x SDHP #35
20 bosu situps
2 rounds
20 x box jumps 20" (first time since femur sfx, baby steps, felt good)
20 x weighted side bend #35
5 x rounds of step down & reach
truestretch
foam roller
Dry Sauna 10:00 [3]
lax ball & stick.
heat training for cuyamaca.
heat training for cuyamaca.
Sunday Aug 25, 2013 #
8 AM
Running 36:00 [3] 4.1 mi (8:47 / mi) +449ft 7:57 / mi
shoes: Hoka - Bondi B - Blue
fun jog around the hood with Maggie and Ruby.... been waiting months for the 3 of us to run together. good times and body feels good... but definitely felt the "hard" running from yesterday.
9 AM
Cycling-MTB 2:41:00 [3] 25.6 mi (9.5 mph) +3609ft
hit the road right after jog. i didn't have great legs today but got it done.
home-la costa-san elijo-double peak-san elijo-la costa-home.
good route and plenty of climbing.
home-la costa-san elijo-double peak-san elijo-la costa-home.
good route and plenty of climbing.
Saturday Aug 24, 2013 #
9 AM
Running 1:40:00 [3] 11.4 mi (8:46 / mi) +2772ft 7:08 / mi
shoes: PI Trail M2
solid run at Mt Woodson. I wanted to go for the CR up woodson but there were just way too many people. I ran into groups, some as big as 15 people, around almost every corner. still a solid effort and good benchmark... and only 30 seconds off of CR. stoked considering heat, traffic, and tired legs. I'll get it soon. I should be able to get in the :34's.
2nd overall on Lake Poway Boat Launch to Mt. Woodson (36:57)
stoked on the descent too. feeling strong and sturdy.
2nd overall on Lake Poway Boat Launch to Mt. Woodson (36:57)
stoked on the descent too. feeling strong and sturdy.
C • Good 1
Friday Aug 23, 2013 #
Note
slept:9.5 weight:149lbs
good to be home but missing the mountains already! I just need to get in the water.
C • CO 3
8 AM
Cycling-Road 2:00:00 [3] 32.7 mi (16.4 mph) +1490ft
mellow cruise down to UCSD and back. enjoying the last few days of vacation and taking it easy. going to let it rip up Mt Woodson tomorrow.
4 PM
Cycling-Road 54:11 [3] 13.7 mi (15.2 mph) +768ft
mellow spin around the hood with maggie. stoked she wanted to charge it. good times... and she was making work on the hills... seriously.
Thursday Aug 22, 2013 #
6 AM
Running 1:47:00 [3] 6.6 mi (16:13 / mi) +2697ft 11:41 / mi
shoes: PI Trail M2
i'll say it again... another mind blowing run on colorade. Maggie and I got up early to meet up with GZ to get a taste of green mtn. so worth it.
GZ and I cruised up chatting and maggie hiked. we got to the peak and i was blown away by the views. GZ pointed out all the nearby peaks. endless possiblities and got my mind racing. we waited for M at the peak and the cruised down the frontside super mellow and waiting for maggie along the way.
killer day and perfect way to end the trip.
GZ and I cruised up chatting and maggie hiked. we got to the peak and i was blown away by the views. GZ pointed out all the nearby peaks. endless possiblities and got my mind racing. we waited for M at the peak and the cruised down the frontside super mellow and waiting for maggie along the way.
killer day and perfect way to end the trip.
5 PM
Running 31:14 [3] 4.13 mi (7:34 / mi) +456ft 6:51 / mi
shoes: Hoka - Bondi B - Blue
post flight shake out. feeling awesome. cruising sub 7 and felt like an ez jog. sea level is good but I am overflowing with motivation and inspiration after what I saw and experienced the past week.
Wednesday Aug 21, 2013 #
8 AM
Running 1:09:00 [3] 7.0 mi (9:51 / mi) +1222ft 8:28 / mi
shoes: PI Trail M2
run up and down the mountain on the burro trail. so rad.
Tuesday Aug 20, 2013 #
9 AM
Running 2:58:00 [3] 12.0 mi (14:50 / mi) +3632ft 11:32 / mi
shoes: PI Trail M2
another all time run. ran up to peak 10 from the hotel. i started on the fire service roads heading up the mountain and then found. some sick single track. I didn't have a route I just kept heading up towards the peak. I hiked up a gnarly black diamond slope for .5 mile, super steep and got dumped right on peaks rd 9. perfect.
i took the road all the way to the peak. last 2 miles were on a gnarly service road. huge rocks and grades over 20%. awesome. hit the peak and then cruised back to the hotel.
i took the road all the way to the peak. last 2 miles were on a gnarly service road. huge rocks and grades over 20%. awesome. hit the peak and then cruised back to the hotel.
Monday Aug 19, 2013 #
Running 1:26:00 [3] 8.0 mi (10:45 / mi) +1601ft 9:02 / mi
shoes: PI Trail M2
super fun run in breckenridge. we got in midday and lounged at the pool for a bit and then I hit straightout the back of the hotel. burro trail up and down.
Sunday Aug 18, 2013 #
Note
(rest day)
super mellow day after the race. feet up and good food and beers.
Saturday Aug 17, 2013 #
1 PM
Running (Pacing) 13:35:00 [3] 49.6 mi (16:26 / mi) +7077ft 14:29 / mi
shoes: PI Trail M2
one of the best experiences of my life.
Friday Aug 16, 2013 #
10 AM
Running 2:24:00 [3] 11.3 mi (12:45 / mi) +3356ft 9:57 / mi
shoes: PI Trail M2
Incredible run up hope pass. solo mission. one of the raddest runs i have ever done. i need to be in the mountains.
Thursday Aug 15, 2013 #
Note
slept:7.0
out for dinner with the crew and then the rest of the night packing. stoked to get out of town.
5 AM
Running 54:00 [3] 7.0 mi (7:43 / mi) +415ft 7:18 / mi
shoes: PI Road H3
quick shakeout with maggie. 6x1 min steady with 1 min rest. legs finally starting to feel snappy.
Wednesday Aug 14, 2013 #
Note
slept:7.5
good sleep.
woke up a 2am to car down the street blaring "blurred lines... i mean super loud. waking the whole neighborhood up. I walked out on the deck to see the car speed away. then it came back, same loud song, and then did another lap around the hood. then my neighbor across the street came outside and stood there like she knew who it was... and she did. It was her husband and friend. I stood on the deck and watched it all go down. he was drunk and she had to yell at him to get out of the car and come inside. by that time a couple of the other neighbors were out there complaining that he had woken them up too... classic. I was laughing my ass off.... I wouldn't want to be that dude waking up this morning. The nazi HOA might assassinate him.
woke up a 2am to car down the street blaring "blurred lines... i mean super loud. waking the whole neighborhood up. I walked out on the deck to see the car speed away. then it came back, same loud song, and then did another lap around the hood. then my neighbor across the street came outside and stood there like she knew who it was... and she did. It was her husband and friend. I stood on the deck and watched it all go down. he was drunk and she had to yell at him to get out of the car and come inside. by that time a couple of the other neighbors were out there complaining that he had woken them up too... classic. I was laughing my ass off.... I wouldn't want to be that dude waking up this morning. The nazi HOA might assassinate him.
C • Lol 2
6 AM
Cycling-Road 1:34:00 [3] 26.2 mi (16.7 mph) +1444ft
super mellow hood loop. legs feeling the harder running from yesterday so just kept it on the easy side.
so dark early now. need to break out the lights. I like to be riding no later than 545 and today I was rolling at 6.
so dark early now. need to break out the lights. I like to be riding no later than 545 and today I was rolling at 6.
12 PM
Strength/Core 35:00 [3]
a bit low on motivation... just can't wait to get to colorado tomorrow and for the weekend. always happens before I go on vacay.
a lot of good stretching
2 round with the ball:
100 situps
20 windshield wipers
20 v-ups
20 leg raise to over head
20 pikes
20 supermans
10 push ups
3 rounds
21 x TRX IYT
20 x step up (changed angle every round)
20 trunk twists
3 rounds w/ #12 med ball (with handles)
10 x overhead lunge & twist
20 single leg DL
20 hamstring walks
truestretch
a lot of good stretching
2 round with the ball:
100 situps
20 windshield wipers
20 v-ups
20 leg raise to over head
20 pikes
20 supermans
10 push ups
3 rounds
21 x TRX IYT
20 x step up (changed angle every round)
20 trunk twists
3 rounds w/ #12 med ball (with handles)
10 x overhead lunge & twist
20 single leg DL
20 hamstring walks
truestretch
Tuesday Aug 13, 2013 #
Note
weight:7.5lbs
more really good sleep.
6 AM
Running 59:40 [3] 7.9 mi (7:33 / mi) +381ft 7:13 / mi
shoes: PI Road H3
taper sesh for maggie. felt good to get the legs turning over. warmed up down to Vulcan and did the workout on the path/dirt between Encinitas blvd and Leucadia blvd. good place for a workout like this.
4 x 800 (400 EZ recovery)
#1 - 3:00
#2 - 2:57
#3 - 2:59
#4 - 2:58
3 x 45" (1 min EZ recovery)
5:30 pace on first two and then 5:14 pace on last one.
felt better as the workout progressed.
4 x 800 (400 EZ recovery)
#1 - 3:00
#2 - 2:57
#3 - 2:59
#4 - 2:58
3 x 45" (1 min EZ recovery)
5:30 pace on first two and then 5:14 pace on last one.
felt better as the workout progressed.
12 PM
Strength/Core 35:00 [3]
quick, mellow session after lunch meeting was cancelled.
stretcing.
2 rounds. myrtl between and after rounds
1 min plank
1 min flutter kickes
1 min R side plank
1 min L side plank
1 min superman flutter kicks
band stretching & mobility
pvc roller
stretcing.
2 rounds. myrtl between and after rounds
1 min plank
1 min flutter kickes
1 min R side plank
1 min L side plank
1 min superman flutter kicks
band stretching & mobility
pvc roller
Dry Sauna 14:00 [3]
lax ball and talking to some dude about R2R2R
Monday Aug 12, 2013 #
Note
slept:8.0
in bed early, deep sleep, rested.
6 AM
Running 1:01:00 [3] 7.6 mi (8:02 / mi) +735ft 7:21 / mi
shoes: Hoka - Bondi B - Blue
mellow monday morning jog with maggie. standard hood loop. first 4 with maggie and then she headed home #tapermode. good recovery jog and progressively felt better. no soreness, stiffness, niggles. all good.
ran in new hokas with green superfeet. good combo. recovery runs only.
ran in new hokas with green superfeet. good combo. recovery runs only.
C • Hoka 9
12 PM
Strength/Core 40:00 [3]
quick session due to meeting right after.
stretching
2 round with the ball:
100 situps
20 mtn climbers
20 windshield wipers
20 v-ups
20 glute bridges
20 leg raise to over head
20 pikes
20 supermans
2 rounds
10 x kipping pull ups
10 push ups
30 x hanging knee raises
3 rounds
10 x kb goblet squat to one leg #35
20 x kbs #35
30 sit ups on ball
3 rounds:
10 x thrusters to one leg #45
5 x step down & reach (ea leg)
5 x lunge matrix
truestretch
stretching
2 round with the ball:
100 situps
20 mtn climbers
20 windshield wipers
20 v-ups
20 glute bridges
20 leg raise to over head
20 pikes
20 supermans
2 rounds
10 x kipping pull ups
10 push ups
30 x hanging knee raises
3 rounds
10 x kb goblet squat to one leg #35
20 x kbs #35
30 sit ups on ball
3 rounds:
10 x thrusters to one leg #45
5 x step down & reach (ea leg)
5 x lunge matrix
truestretch
Sunday Aug 11, 2013 #
Note
slept:8.5
another super mellow night and good sleep. body feels good.
8 AM
Cycling-MTB 2:14:00 [3] 22.5 mi (10.1 mph) +3025ft
super fun ride out at la costa. legs felt good and I was climbing well. descending the tech stuff i was a bit rusty but that's to be expected. cleaned everything though... just not fast.
messed around with new go pro... some killer shots. nice and hot out there.
messed around with new go pro... some killer shots. nice and hot out there.
Saturday Aug 10, 2013 #
Note
slept:8.5
mega sleep. didn't move.
8 AM
Running 2:00:00 [3] 15.45 mi (7:46 / mi) +1378ft 7:10 / mi
shoes: PI Road H3
fun run with Maggie and Mario. We decided to keep it close since maggie is in taper mode. fun loop around the hood trails. mix of everything. maggie headed home at 1:20 and Mario ran until 2 hours. 100% aerobic and talking the whole time. fitness is coming and just super stoked to have a 2 hour run feel very, very easy.
Friday Aug 9, 2013 #
Note
slept:8.0
Final day working for my current company.. so I took it off.
mega sleep and mellow morning.
mega sleep and mellow morning.
8 AM
Cycling-Road 2:14:00 [3] 34.0 mi (15.2 mph) +3602ft
solid ride. out and up and over Double peak and then up to the peak. felt really good this morning. cruised up through carlsbad an then home. solid little climbing loop. very little flat.
Thursday Aug 8, 2013 #
Note
slept:8.0
went to bed even earlier... deep sleep.
Body Work (massage) 1 [3]
massage with shari. much needed and still plenty of scar tissue from crash to work out.
6 AM
Running (steady state intervals) 1:23:00 [3] 11.3 mi (7:21 / mi) +495ft 7:03 / mi
shoes: PI Road H3
another really good workout. after a little over a 3 mile, mellow warm up we got on it.
2 x 3 miles steady w/ 4 min ez between. My goal was to run about ~30 seconds per mile slower than my 3 mile tempo pace (6:16) from tuesday... so around 6:45 pace.
#1 - 3 miles in 20:03 - 6:41 pace
#2 - 3 miles in 20:03 - 6:41 pace
booyah! stoked to run the same times for each interval and right around where I wanted. we ran the same 3 miles but in opposite directions for intervals. about 1.8 miles on the cardiff rail trail and 1.2 on the coast from the kook to swamis. #2 was definitely hard once I got back on the rail trail.
so stoked with the way things are going right now. just gotta keep being smart and conservative.
2 x 3 miles steady w/ 4 min ez between. My goal was to run about ~30 seconds per mile slower than my 3 mile tempo pace (6:16) from tuesday... so around 6:45 pace.
#1 - 3 miles in 20:03 - 6:41 pace
#2 - 3 miles in 20:03 - 6:41 pace
booyah! stoked to run the same times for each interval and right around where I wanted. we ran the same 3 miles but in opposite directions for intervals. about 1.8 miles on the cardiff rail trail and 1.2 on the coast from the kook to swamis. #2 was definitely hard once I got back on the rail trail.
so stoked with the way things are going right now. just gotta keep being smart and conservative.
12 PM
Strength/Core 40:00 [3]
was feeling pretty tired heading over but once i got loose i felt really good.
stretching
2 x 100 situps on ball
myrtl
band stretching and mobility
3 rounds with bar
10 x squats to one leg
10 x good mornings
10 x dead lift
10 x cleans to one leg
10 x thrusters to one leg
20 x kbs #35
20 bosu situps
2 rounds
5 x extended lunge matrix (every direction)
5 x step down and reach
stretching
2 x 100 situps on ball
myrtl
band stretching and mobility
3 rounds with bar
10 x squats to one leg
10 x good mornings
10 x dead lift
10 x cleans to one leg
10 x thrusters to one leg
20 x kbs #35
20 bosu situps
2 rounds
5 x extended lunge matrix (every direction)
5 x step down and reach
Dry Sauna 10:00 [3]
lax ball. no stick. massage tonight.
Wednesday Aug 7, 2013 #
Note
slept:7.5 weight:151.8lbs
good sleep. weight holding steady. with increased volume my appetite has been through the roof. also getting stronger in the gym and leaner. Goal is to be ~145 by 10/12. no rush. gradual.
6 AM
Cycling-Road 1:38:00 [3] 28.7 mi (17.6 mph) +873ft
spinner down the coast and through RSF. Steady effort, nothing hard. Avoided the hills today. another fun run on tap for tomorrow.
12 PM
Strength/Core 20:00 [3]
quick stretching and core session.
2 rounds on ball
100 situps
20 windshield wipers
20 v-ups
20 mtn climbers
20 supermans opp arm/leg
20 pikes
20 leg raises to overhead v-up
5 rounds of prone leg raises
pvc roller
2 rounds on ball
100 situps
20 windshield wipers
20 v-ups
20 mtn climbers
20 supermans opp arm/leg
20 pikes
20 leg raises to overhead v-up
5 rounds of prone leg raises
pvc roller
Dry Sauna 10:00 [3]
lax ball & stick. these sessions are making a difference.
Tuesday Aug 6, 2013 #
Note
slept:7.5
epic dinner of homemade GF pizza. feed the machine.
really good sleep and woke up feeling really fresh and alert.
really good sleep and woke up feeling really fresh and alert.
6 AM
Running (Tempo) 1:06:30 [3] 8.9 mi (7:28 / mi) +417ft 7:09 / mi
shoes: PI Road H3
3 mile tempo run with Maggie. Legs and energy good from the start. 3+ mile warm up down leucadia and south on vulcan. started 3 mile tempo at stop sign by behind wholefoods. I ran down the cardiff rail trail and and maggie stayed on the road.
I felt good and was rolling along around ~6:25 pace and maggie was pulling away. 2 miles in crossed over to the coast and ran back north up towards swamis. she had a good gap and decided i would try to bring her back in the final mile. Caught her right at 3 miles. stoked with the effort. mellow cool down back home.
18: 50 (6:16 pace) 3 miles, 92ft of climbing.
good baseline and chasing that final mile brought back "race" feelings. I can' wait to toe the line healthy and ready to rip.
I felt good and was rolling along around ~6:25 pace and maggie was pulling away. 2 miles in crossed over to the coast and ran back north up towards swamis. she had a good gap and decided i would try to bring her back in the final mile. Caught her right at 3 miles. stoked with the effort. mellow cool down back home.
18: 50 (6:16 pace) 3 miles, 92ft of climbing.
good baseline and chasing that final mile brought back "race" feelings. I can' wait to toe the line healthy and ready to rip.
C • B2B 2
12 PM
Strength/Core 45:00 [3]
2 rounds:
1 min front plank
1 min flutter kicks
1 min side plank
1 min superman flutter kicks
1 min side plank
moblitly/stretching with band
5 rounds
10 x goblet squats #26
10 x single arm kbs #26 (each arm)
3 x lunge matrix
10 x single arm clean & press #26 (each arm)
stretching & pvc roller
1 min front plank
1 min flutter kicks
1 min side plank
1 min superman flutter kicks
1 min side plank
moblitly/stretching with band
5 rounds
10 x goblet squats #26
10 x single arm kbs #26 (each arm)
3 x lunge matrix
10 x single arm clean & press #26 (each arm)
stretching & pvc roller
Monday Aug 5, 2013 #
Note
slept:7.5
good sleep... needed more. rough getting out of bed this morning. rare for me. grinding.
6 AM
Running 1:00:00 [3] 7.0 mi (8:34 / mi) +725ft 7:48 / mi
shoes: PI Trail M2
shake out jog with maggie on the hood trails. super mellow and perfect. making sure to take recovery jogs very, very easy... especially as I build volume.
lower back was really tight to start. I think it's due the single leg deadlifts I did on friday. first time in a long time and so so form. need to be careful.
lower back was really tight to start. I think it's due the single leg deadlifts I did on friday. first time in a long time and so so form. need to be careful.
12 PM
Strength/Core 35:00 [3]
took it easy on the lowerbody today. plan on some solid run workouts on T/TH so gonna lift legs then.
2 rounds - core killa all on or with the ball
100 situps
20 windshield wipers
20 v-ups
20 pikes
20 supermans alternating opposite arms and legs
20 glute bridge (each leg)
myrtl between and rounds.
2 rounds
10 kipping pull ups
10 pushups
30 hanging knee raises
- this circuit made me VERY sore last week.
2 rounds
21 x TRX IYT
5 rounds of step doan & reach (ea leg)
foam roller
2 rounds - core killa all on or with the ball
100 situps
20 windshield wipers
20 v-ups
20 pikes
20 supermans alternating opposite arms and legs
20 glute bridge (each leg)
myrtl between and rounds.
2 rounds
10 kipping pull ups
10 pushups
30 hanging knee raises
- this circuit made me VERY sore last week.
2 rounds
21 x TRX IYT
5 rounds of step doan & reach (ea leg)
foam roller
Dry Sauna 10:00 [3]
lax ball. stick. suppleness.
Sunday Aug 4, 2013 #
Note
slept:8.0
good sleep. could have used more but ruby had other ideas. hit notorious burger last night after run with Maggie, Mer, & Ramon. first time trying that place... epic. one of the best burgers I've had in a very long time. good beers and fries too.... feed the machine!
7 AM
Surfing 30:00 [3]
shoes: 9'0 Roland Longboard
super small but just wanted to get wet and loosen up. caught 2 fun one. the exact reason i got a new longboard. no way I would have paddled out on my fish.
10 AM
Cycling-Road 2:10:00 [3] 37.0 mi (17.1 mph) +1460ft
awesome morning. after surfing had coffee and some killer baked goods with maggie... and the we eventually got out the door. she had a 90 min run and I want about ~ 2hours on the bike. Sprinters loop solo. pretty good legs and can't believe i ran 30+ miles yesterday.... what a difference a month makes.
Saturday Aug 3, 2013 #
9 AM
Running 4:49:00 [3] 30.5 mi (9:29 / mi) +4100ft 8:24 / mi
slept:8.0 shoes: Nike LunarFly 3 Trail - 2
a day of suffering and making some mistakes but all in all and good day of training. We headed out to cuyamaca to run a couple loops of the cuyamaca 100k course.
Loop 3 - 18+ miles
Loop 2 - 12 miles
mistake #1. sleeping in and not starting running our until 9am. Hot.
Loop 3 is fun and very runnable. kept the pace in check.
mistake #2 - only taking 5 bottles between us for this loop. Ran out with a mile to go and we were rationing last 4 miles.
hit the car between loops and refilled.
Loop 2 of the race is tough. steep climbing out the gate and then rolling and solid descents.
Mistake #3 - only taking 2 bottles for loop 2. got up to mid 90's, dry, no cover. could have used 4 bottles each.
wheels came off with 4 miles to go. i was done... dehydrated... just wanted water. maggie was out too but was rallying. i was walking anything up and she was ripping up. that loop is hard. last year when slater and I ran it we missed a turn near the end that has another gnar climb.
stoked for her. she has her nutrition dialed and is ready for leadville in 2 weeks. me... just a drop in the suffering bank... been a while.... but i needed that!
nutrition - worked well... just needed more water... a lot more!
pre - 2 heaping spoonfuls of justins peanut butter mixed with with justins hazelnut buter. OSMO nutrition pre hydrator
loop 3 - 1.5 bottle water, 1 bottle OSMO hydration mix (70 cals - similar to Skratch... but I like Skratch a lot better)
1 packet of justin's chocolate almond butter.
between loops: 1 bottle of water, 1 powergel, 2 x pre race caps, 1 mdrive joint, 2 thermolytes
loop 2 (death march): 1 skratch labs (so good), 1 bottle NUUN (shoulda had more skratch), 1 powergel (2 x caffeine) at an hour into the loop.
Post (right after run) 2 x ice cold bottles of water, a few sips of coconut water
then we stopped at a gas station: 1 x the most epic popsicles i've ever had, half of a ginger ale, and a liter of water.
tough, awesome day.... character building for sure.
overall lesson: water is awesome!
Loop 3 - 18+ miles
Loop 2 - 12 miles
mistake #1. sleeping in and not starting running our until 9am. Hot.
Loop 3 is fun and very runnable. kept the pace in check.
mistake #2 - only taking 5 bottles between us for this loop. Ran out with a mile to go and we were rationing last 4 miles.
hit the car between loops and refilled.
Loop 2 of the race is tough. steep climbing out the gate and then rolling and solid descents.
Mistake #3 - only taking 2 bottles for loop 2. got up to mid 90's, dry, no cover. could have used 4 bottles each.
wheels came off with 4 miles to go. i was done... dehydrated... just wanted water. maggie was out too but was rallying. i was walking anything up and she was ripping up. that loop is hard. last year when slater and I ran it we missed a turn near the end that has another gnar climb.
stoked for her. she has her nutrition dialed and is ready for leadville in 2 weeks. me... just a drop in the suffering bank... been a while.... but i needed that!
nutrition - worked well... just needed more water... a lot more!
pre - 2 heaping spoonfuls of justins peanut butter mixed with with justins hazelnut buter. OSMO nutrition pre hydrator
loop 3 - 1.5 bottle water, 1 bottle OSMO hydration mix (70 cals - similar to Skratch... but I like Skratch a lot better)
1 packet of justin's chocolate almond butter.
between loops: 1 bottle of water, 1 powergel, 2 x pre race caps, 1 mdrive joint, 2 thermolytes
loop 2 (death march): 1 skratch labs (so good), 1 bottle NUUN (shoulda had more skratch), 1 powergel (2 x caffeine) at an hour into the loop.
Post (right after run) 2 x ice cold bottles of water, a few sips of coconut water
then we stopped at a gas station: 1 x the most epic popsicles i've ever had, half of a ginger ale, and a liter of water.
tough, awesome day.... character building for sure.
overall lesson: water is awesome!
Friday Aug 2, 2013 #
Note
slept:7.5
Celebrated IPA day at GF last night. good times. got a growler of their new citra session IPA. weekend supplies.
finally getting a bit less sore in the upperbody. amazing how 20 kipping pull ups crushed me.... reminded of how good of an exercise they are.
finally getting a bit less sore in the upperbody. amazing how 20 kipping pull ups crushed me.... reminded of how good of an exercise they are.
6 AM
Cycling-Road 1:31:00 [3] 26.2 mi (17.3 mph) +1506ft
wasn't sure what I was going to do this morning on the bike. considered double peak or just cruising. waited until first 10 minutes to see how the sticks were feeling... damn good and snappy. did a fartlek style workout on the hood loop.
30" hard/30" mellow - from poinsettia to faraday
Tempo from college to canon
30" hard - standing/30" steady - seated - up the college climb (PR'd)
Tempo - Kelly Drive to Chinquapin
30" hard/30" mellow - from tamarack to island
recovered between these intervals and then just cruised home after Island. fun work out and need to do more like this.
30" hard/30" mellow - from poinsettia to faraday
Tempo from college to canon
30" hard - standing/30" steady - seated - up the college climb (PR'd)
Tempo - Kelly Drive to Chinquapin
30" hard/30" mellow - from tamarack to island
recovered between these intervals and then just cruised home after Island. fun work out and need to do more like this.
12 PM
Strength/Core 30:00 [3]
capped off a good week of strength work. didn't overdo it on the legs due to big run tomorrow.
2 rounds - core killa all on or with the ball
100 situps
20 mtn climbers
20 windshield wipers
20 v-ups
20 pikes
20 supermans alternating opposite arms and legs
5 rounds of leg raises
20 glute bridge (each leg)
20 hamstring curls
3 rounds
10 x goblet squats to one leg #35
10 x single leg kb dead lift (ea leg) #26
20 x kbs #35
2 rounds - core killa all on or with the ball
100 situps
20 mtn climbers
20 windshield wipers
20 v-ups
20 pikes
20 supermans alternating opposite arms and legs
5 rounds of leg raises
20 glute bridge (each leg)
20 hamstring curls
3 rounds
10 x goblet squats to one leg #35
10 x single leg kb dead lift (ea leg) #26
20 x kbs #35
Dry Sauna 10:00 [3]
lax ball and stick. acclimating to the heat.
Thursday Aug 1, 2013 #
5 AM
Running (Hill Repeats) 1:06:00 [3] 8.1 mi (8:09 / mi) +1257ft 7:06 / mi
slept:7.0 shoes: PI Trail M2
wow... that's gonna leave a mark. it's time to start doing work. at this point I am just going to jump in on Maggie's workouts that Ian prescribes... they are so good. really liking his coaching style and it's working for M.
Hill repeats this morning. 10 x 90" - recovery is jog down
15 min warm up and then we got to work. We ran the first one and found our "spot". Just ran to the spot each time instead of looking at watch. I was right around 90" for all repeats except for 7 & 8. I had a mini blow up and then rallied for last two. felt good to suffer. Maggie smashed me and this workout. I thought she was going to lap me. Putting time into me on the climb and descent. Motivating.
Hill repeats this morning. 10 x 90" - recovery is jog down
15 min warm up and then we got to work. We ran the first one and found our "spot". Just ran to the spot each time instead of looking at watch. I was right around 90" for all repeats except for 7 & 8. I had a mini blow up and then rallied for last two. felt good to suffer. Maggie smashed me and this workout. I thought she was going to lap me. Putting time into me on the climb and descent. Motivating.
12 PM
Elliptical (AMT) 20:00 [3] 2.0 mi (10:00 / mi)
this was good for the body... loosened me up after the run this morning. I need to start using the machines (SM and elliptical) a couple of times a week to supplement mileage until I can run more....
Strength/Core 15:00 [3]
truestretch
3 x 1 min active planks
myrtl
3 x 1 min active planks
myrtl
Dry Sauna 10:00 [3]
lax ball and stick. making a difference