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Training Log Archive: Grandpa Jameson

In the 31 days ending Mar 31, 2014:

	activity	#	time	miles		km		+ft
	Running	29	39:10:30	296.8	(7:55)	477.65	(4:55)	27757
	Cycling-Road	7	10:31:00	172.2	(16.4/h)	277.13	(26.4/h)	7110
	Strength/Core	18	8:00:00
	Dry Sauna	5	1:00:00
	Rowing	1	8:00	1.25	(6:24)	2.01	(3:59)
	Body Work	1	1
	Total	55	58:49:31	470.25		756.79		34867
averages - sleep:8.2 weight:149.5lbs

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Monday Mar 31, 2014 #

Note
slept:9.0 (rest day)

great sleep. didn't wake up or move until 6am. can't remember the last time that happened.

race week.

12 PM

Strength/Core 30:00 [3]

loosening

truestretch, band stretching & mobility
2 x 100 sit ups on ball
myrtl
pvc roller

Sunday Mar 30, 2014 #

Note
slept:8.0

dinner with maggie and her mom and then wattie's party for a bit. late night

9 AM

Running 1:00:00 [3] 7.7 mi (7:48 / mi) +733ft 7:09 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

mellow sunday jog. first 4+ with the pup and then we ran down to the coast and back.

3 PM

Cycling-Road 1:06:00 [3] 18.3 mi (16.6 mph) +696ft

after lunch at the pannikin and watching basketball had to back out in the sunshine. mellow spin down to del mar and back.

Saturday Mar 29, 2014 #

Note
slept:10.0

boom. great sleep.

10 AM

Running 2:03:00 [3] 15.8 mi (7:47 / mi) +1143ft 7:17 / mi
shoes: Montrail Bajada

fun morning at pq canyon. late start after sleeping in and a mellow morning.

legs kind of dead first hour but we were just taking it easy today. started to feel good about and hour in and really good on the climbs at the end. i want to get back out there and tackle all the climbs.

4 PM

Running 31:00 [3] 4.1 mi (7:34 / mi) +380ft 6:57 / mi
shoes: Hoka Rapa Nui Trail

mellow hood loop with maggie and ruby before heading out to dinner.

Friday Mar 28, 2014 #

Note
slept:8.5

bummed SDSU lost to Arizona last night... but kinda expected it.

8 AM

Cycling-Road 2:23:00 [3] 40.7 mi (17.1 mph) +1752ft

my new bike is unreal. haven't a totally brand new road bike since 2009. I've always been lucky enough to get hooked up with lightly used hand me downs. everything but the wheels are new. after the first 15 minutes i got the stoke back for riding. met up with pete and we did sprinters loop. i don't think i even thought about a car hitting me during the ride... i was just having too much. haven't been that comfortable or had as much on the bike since my accident.

i was shocked i was able to keep up with pete. he's fit and in full on training mode for track (cycling) nationals in august. also the hardest i've ridden. hit 763 watts somewhere along the way. normal power was 175 watts.

Thursday Mar 27, 2014 #

Note
slept:8.0

sleep the best i have ever have in the tent.

super hungry all day yesterday....

6 AM

Running 1:20:00 [3] 10.7 mi (7:29 / mi) +1377ft 6:40 / mi
shoes: Montrail Fluid Flex 2

super fun run. hilly hood loop. nice long warm up and then hit my "Quail Hil Circuit" and went 23:54... and 51" pb. stoked. legs felt good and was just having a log of fun. also helped that i loaded some of my old, all time favorite songs in my ipod before heading out.

one the way home ran a "fast" mile. 5:37. just couldn't get the legs to turn over any faster. really fun run.

12 PM

Strength/Core 30:00 [3]

truestretch, band stretching & mobility, myrtl

3x on bosu
20 x overhead tri ext #30
20 x curls #20
20 x lat shoulder raises #10
20 x sit ups

6 PM

Running 31:00 [3] 4.0 mi (7:45 / mi) +337ft 7:11 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

easy evening jog with maggie

Wednesday Mar 26, 2014 #

Note
slept:8.0 weight:149lbs

crashed. DEEP SLEEP.

6 AM

Running 59:00 [3] 7.6 mi (7:46 / mi) +209ft 7:34 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

mellow miles on the coast with maggie and ruby. legs and body tired today. going to switch things up a bit after Oriflamme. looking forward to racing next weekend.

12 PM

Strength/Core 30:00 [3]

truestretch

500m row
21 x pull ups, push ups, air squats
500m row
15 x pull ups, push ups, air squats
500m row
9 x pull ups, push ups, air squats
500m row

5x
10 x goblet squat to one leg #35
10 x kb single leg DL #35
30 x sit ups on ball

pvc roller

Rowing 8:00 [3] 1.25 mi (6:24 / mi)

during workout. felt good

Dry Sauna 10:00 [3]

lax ball

Tuesday Mar 25, 2014 #

Note
slept:8.0

ready to roll.

picked up new bike yesterday. unreal. just need to remember how to ride it.

6 AM

Running 43:00 [3] 5.6 mi (7:41 / mi) +471ft 7:07 / mi
shoes: Montrail Fluid Flex 2

easy cruise around the hood with maggie and ruby. felt good and fresh.

12 PM

Strength/Core 15:00 [3]

loosening. truestretch & myrtl

Dry Sauna 15:00 [3]

grinding with the stick

5 PM

Running 1:18:00 [3] 11.3 mi (6:54 / mi) +920ft 6:25 / mi
shoes: Montrail Bajada

workout: 15 to 30 minute Warm-Up + Steady State Run: 5 to 7 miles + 15 to 20 minute Cool-down

nice, long warm up with maggie and then got to work. Ran the "stairs to stairs" loop. perfect rolling tempo for a run like this. tough. got it done and another good workout in the bank.

interval:
37:44, 6 miles, 435 ft of climbing, 6:17 avg pac

ran the workout in the bajada's. they felt good.

Monday Mar 24, 2014 #

Note
slept:7.0

a bit of trouble getting to asleep... just not tired.

6 AM

Cycling-Road 1:13:00 [3] 19.5 mi (16.0 mph) +597ft

mellow cruise up to carlsbad and back. drizzling for a bit and gloomy. felt good to go easy and loosen up the sticks. hopefully last ride on my CX bike on the roads. picking up my new bike today!

12 PM

Strength/Core 35:00 [3]

switching up the schedule to lift harder on m-w-f instead of t-th.

truestretch

2x
100 x sit ups on ball
20 x t-push ups

band stretching & mobility

3x
5 x dead hang pull ups
10 x dips
15 x air squats
20 x kbs #35

3x
5 x 4 step down & reach
20 x calf raises (ea leg)
20 x kb clean & press #26

Dry Sauna 10:00 [3]

grinding on lower legs with lax ball

Sunday Mar 23, 2014 #

Note
slept:10.0

decent sleep.. like post race sleep. body achey and just tossing and turning.

killer dinner with the typical folks at PPH. ate my face off and had some good IPA. Hop Highway from Belching Beaver... it's so good.

9 AM

Running 1:13:00 [3] 9.1 mi (8:01 / mi) +786ft 7:25 / mi
shoes: Hoka Rapa Nui Trail

easy jog around the hood with maggie and ruby. ruby leading the charge and she was solid... but super smashed afterwards. legs loosened up during the run and felt much better after. standard sunday slog.

Saturday Mar 22, 2014 #

Note
slept:8.5

big run on tap today....

southern triangle ipa last night from rough draft. first time out of a bottle... good but much better when I had it on tap at PPH.

9 AM

Running 4:37:00 [3] 27.0 mi (10:16 / mi) +6041ft 8:28 / mi
shoes: Montrail Bajada

killer long run in the SA's. Up Los Pinos, down main divide to Bluejay, and then back down SJT. A wrong turn and some misinformation of from a ranger out there gave us about 4-5 bonus miles.

hard day out there. the climb up los pinos is just gnarly. I had an epic bonk the last ~4 miles heading down SJT. just had to rally to finish. solid training day in the bank.

first run in the bajada's... kinda stupid to break them in on a run like this. i thought they would be a great shoe for all my upcoming races but the jury is still out. great shoe but my feet were achey at the end.... probably just due to long day on feet ~ 6 hours

C • if you had to pick 1

C • Baja's..at least that's what i call them 3

Friday Mar 21, 2014 #

Note
slept:8.0

body feels good after massage... can't wait to sleep in tomorrow

6 AM

Cycling-Road 1:32:00 [3] 23.7 mi (15.5 mph) +948ft

mellow spin with denner. legs feel good and awesome to ride with somebody else. I can't remember the last time i rode with anybody!

C • seriously 1

12 PM

Strength/Core 30:00 [3]

truestretch
2 x 3 min plank, 1 min flutter kicks, 1 min superman flutter kicks
band stretching & mobility
myrtl

Thursday Mar 20, 2014 #

Note
slept:8.0

first night in the tent....

5 AM

Running 1:33:00 [3] 12.4 mi (7:30 / mi) +411ft 7:16 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

medium long run... and a rough one. earlier start because we won't have time this afternoon. started run at 530. so dark. i am not sure if it was the earlier start or first night sleeping in the tent or just straight up fatigue but I felt like shit on this one. just a slog.

ran the lagoon loop in reverse and the 4 strides at the Y after. starving when i was done.

12 PM

Strength/Core 30:00 [3]

rallied for this one. PF was close due to some toxic smell... lame. went to 24hr on palomar airport road. energy WAY better than this morning.

3x
5 x dead hang pull ups
10 x t-push ups
15 x air squats

3 x on bosu
20 x overhead tri ext #25
20 x bicep curl #20
20 x lat shoulder raises #10
20 x air squats
20 x push ups
20 x sit ups

3x
10 x deadlift #115
10 x kbs #53
10 x weighted side bend (ea side) #35

5 PM

Body Work (massage) 1 [3]

massage with shari.. much needed and overdo

Wednesday Mar 19, 2014 #

Note
slept:8.0 weight:150lbs

running induced zombie sleep

6 AM

Running 1:05:00 [3] 8.0 mi (8:07 / mi) +738ft 7:28 / mi
shoes: Montrail Fluid Flex 2

mellow morning miles with maggie and ruby. 8 mile loop. a bit creaky starting out but not bad. felt better as run progressed.

tested montrail fluid flex 2's. perfect shoes for road & trails which is what we run most days from home. really comfortable.

C • trail bata 1

12 PM

Strength/Core 20:00 [3]

truestretch, 2 x 100 sit up on ball, band stretching & mobility

Dry Sauna 15:00 [3]

heat acclimation for oriflamme

Tuesday Mar 18, 2014 #

Note
slept:8.25

ate my face off yesterday and went to bed early.

6 AM

Running 44:00 [3] 5.6 mi (7:51 / mi) +474ft 7:16 / mi
shoes: Nike Zoom Fly - Volt/Red

morning shakeout run with maggie and ruby. started feeling really good towards the middle of this. just loosening up before tonight's run.

12 PM

Strength/Core 40:00 [3]

motivation still high....

truestretch

21 - 15 - 9 pull ups, push ups, air squats

1 x 10 squat, good mornings, DL, cleans, thrusters #45

3x
10 x thrusters #65
15 x kbs #40
20 x sit ups on bosu

3x
5 x 4 step down & reach
20 x calf raises (ea leg)

3x
21 x TRX IYT
10 x TRX push up/fly
30 x TRX knee raises

foam roller

5 PM

Running (Progression run) 1:19:00 [3] 11.5 mi (6:52 / mi) +295ft 6:42 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

75 minute Thirds Progression Run: Run the first 3rd of the run easy, the middle 3rd - medium, and the last 3rd - medium to hard.

we rolled out from the parking lot behind wholefoods. solid effort. middle 25 was tough was through the lagoon and a bit tough to run hard, and the last 25 was really hard mentally. maggie pushed me through.

25 min - 7:10 pace
25 min - 6:53 pace
25 min - 6:37 pace

hit roberto's for dinner and stuffed my face.

Monday Mar 17, 2014 #

Note
slept:8.25

mellow sunday after run. busy week on tap.

6 AM

Cycling-Road 1:32:00 [3] 24.5 mi (16.0 mph) +1194ft

killer morning spin down the coast and back. waves are pumping. picked up my new frame and parts from pete after. can't wait to get it built up.

12 PM

Strength/Core 30:00 [3]

loosening session

truestretch & stretching on ball
2 x swiss ball core circuit
band stretching and mobility work
myrtl

Sunday Mar 16, 2014 #

Note
slept:9.25

epic meal at blue ribbon. so satisfying after a long, hard, hot run.

9 AM

Running 1:25:00 [3] 11.0 mi (7:44 / mi) +764ft 7:15 / mi
shoes: Mizuno Wave Inspire - Red

Good energy, tired legs. Rolled out and it was already warm so just a quick hood lap with the pup. Then we headed for out for a coast loop. Ran into a bunch of friends and just took it easy. Solid week.

Saturday Mar 15, 2014 #

Note
slept:8.0

stayed up watching world war Z. not bad. heading out east to run long on the oriflamme course. gonna be hot.

9 AM

Running 3:21:00 [3] 22.9 mi (8:47 / mi) +3375ft 7:42 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

fun morning out on the oriflamme 50k course. that course is tough. pretty mellow effort 10 miles out and back and then ten minutes out and back on the sunrise trail after at a harder effort. a lot of good miles on the pct. good day and properly tired.

wore the pegasus but it was way to technical and rocky for them. definitely won't wear them on race day. wore my new nathan vapor pack and it was solid. holds 70oz of water... and it was needed out there. hot, dry, windy.

Friday Mar 14, 2014 #

Note
slept:8.25

epic sleep... woke up once at 430.

6 AM

Cycling-Road 1:25:00 [3] 23.5 mi (16.6 mph) +1178ft

good ride. gonna try to start at least twice a week. felt good this morning and the thought of getting out and riding isn't sketching me out nearly as much as it has the paste 8 months.

C • i'm there 1

12 PM

Strength/Core 20:00 [3]

doing the needful
truestretch, band stretching & mobility, myrtl

Thursday Mar 13, 2014 #

Note
slept:8.25

zombie sleep. woke up at 3am because ruby was stuck in the bath tub. seriously.

C • haha 1

6 AM

Running 45:00 [3] 5.7 mi (7:54 / mi) +482ft 7:19 / mi
shoes: Adidas Adios Boost

quick, ez jog this morning. we are going to attempt to switch the the schedule a bit and do out harder, longer runs after work on tues/thurs. We'll see how it goes. Trying to run hard in the dark is rough these mornings after the time change.

easy 1 mile out with ruby and then she wasn't feeling good. threw up. took her home and then we finished the run. body felt good.

12 PM

Strength/Core 45:00 [3]

another good, motivated session.

truestretch

3x
10 x pull ups
10 x dips
10 x air squats on bosu
10 x kbs #35

3x
20 x kb single leg DL #26
20 x goblet squat to one leg #26
20 x hanging knee raises

3x on bosu
20 x overhead tri ext #30
20 x bicep curl (ea arm) #20
20 x lateral shoulder raises #10
20 x push ups
20 x sit ups

3x
2 x lunge matrix
10 x knees to elbows

5 PM

Running 1:12:00 [3] 10.3 mi (6:59 / mi) +975ft 6:25 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

70 ot 80 minute Pace Booster Run: Run 20 to 30 minutes at Steady State Pace in the middle of the run

this was a really good run for me and shows some solid progress over the past couple of months. i can't remember the last time I would have been able run this fast on this type of terrain and not have it be too hard.

did the interval on the rolling hood trails and had a lot of fun. i just ran a loop that i thought would be about 25-30 minutes after a good warm up.

interval.
27:10, 4.4 miles, 365 ft of climbing, 6:13 avg pace.

Wednesday Mar 12, 2014 #

Note
slept:7.5

wow.... whole body is lit up from lifting yesterday.

6 AM

Running 1:06:00 [3] 8.0 mi (8:15 / mi) +733ft 7:35 / mi
shoes: Mizuno Wave Inspire - Red

mellow morning jog with maggie and ruby. tired and creaky starting out. felt better half way through. ruby's first run in 10 days so a bit slow going.

first run in the mizuno wave inspire. solid. i wanted to add a stability shoe to the rotation. fits perfectly and good on the trails.

12 PM

Strength/Core 20:00 [3]

truestretch, band stretching & mobility, foam roller

Tuesday Mar 11, 2014 #

Note
slept:8.0

it's so dark.

C • SoCal weekend 4

6 AM

Running 1:36:00 [3] 13.0 mi (7:23 / mi) +476ft 7:08 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

lagoon loop with maggie. i felt really good on this one and just cruising. super dark at the start and didn't turn off headlamp until mile ~9.

it was the right call to retire the blue pegasus. the newer pair felt great.

12 PM

Strength/Core 40:00 [3]

very quality session. motivated right now. 4 weeks until first real race of 2014.

truestretch

3x
10 x pull ups
10 x push ups
10 x air squats

3x
5 x 3 step down & reach
20 x calf raise (ea leg)

2 x 10 squat, good mornings, DL, clean, thrusters #45

3x
10 x squat #115
20 x kbs #35
30 x sit ups

3x
10 x clean & press #65
30 x situps

foam roller & stretching

6 PM

Running 30:00 [3] 4.0 mi (7:30 / mi) +334ft 6:57 / mi
shoes: Nike Zoom Fly - Volt/Red

after work shakeout with maggie. just mellow miles and enjoying the positive side of DST. felt ok. creaky at the beginning, loose at the end. big day.

Monday Mar 10, 2014 #

Note
slept:8.5

back to the grind.

6 AM

Cycling-Road 1:20:00 [3] 22.0 mi (16.5 mph) +745ft

first ride in a couple of weeks. felt good and motivated to ride after watch "the armstrong lie" yesterday on the plane. i was going to going to head down to TP but it was still dark when i got to del mar so flipped and headed home through leucadia.

12 PM

Strength/Core 20:00 [3]

truestretch
myrtl
2 x 120 sit ups on ball
band stretching & mobitliy

Dry Sauna 10:00 [3]

grinding on my lower legs with lax ball. running on the the treadmill and sidewalks back east has them a bit sore.

Sunday Mar 9, 2014 #

Note
slept:4.5

travel day. up at 415am with losing an hour to time change. rough one. flight left norfolk at 635am and back in san diego by 1030am to 80+ degree temps and beautiful sunny skies.

2 PM

Running 51:30 [3] 7.0 mi (7:21 / mi) +470ft 6:55 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

just an ez jog with maggie to soak up the sun. felt good to sweat. beaches were super crowded like a summer day. paradise.

retiring these shoes from the roads. not a ton of miles but there are significantly broken down.

pretty good recovery week. didn't want to get over 50 miles and hit 50 on the dot and less than 7 hours of racing.

Saturday Mar 8, 2014 #

9 AM

Running 2:00:00 [3] 16.3 mi (7:22 / mi) +630ft 7:06 / mi
slept:8.5 shoes: Nike Air Pegasus+ 30 - Blue/Vo

Mellow long run with Maggie. Up the coast and back. Finally some decent weather. Sunny and in the 40s. Felt really good and rested. Had to really try to run over 7 min pace.

Friday Mar 7, 2014 #

Note
slept:10.5

Huge sleep. Super nasty day here. Cold, pouring rain, and windy. May hit the gym or just do nothing.

11 AM

Running (Treadmill) 45:00 [3] 6.0 mi (7:30 / mi) +200ft 7:16 / mi
shoes: Nike Zoom Fly - Volt/Red

Another treadmill session. Raining, windy, and cold. A mellow 6 with 3 x .5 mile "hills" at 4-5-6%.

12 PM

Strength/Core 20:00 [3]

Fun quick strength and core session with Maggie.

Thursday Mar 6, 2014 #

Note
slept:7.0

travel from boston to va last night. tired.

2 PM

Running 1:00:00 [3] 8.2 mi (7:19 / mi)
shoes: Nike Air Pegasus+ 30 - Blue/Vo

loop around old hood from parents house with maggie. cold. in the 30's with 20+ mph sustained winds. pounding the pavement. got it done.

Wednesday Mar 5, 2014 #

Note
slept:7.0

long ass day of work yesterday but I am 90% done so today should be mellow. didn't get back to hotel until 9pm. dinner and then right to bed.

6 AM

Running (treadmill) 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Nike Zoom Fly - Volt/Red

easy progression on the TM. started at 8:30 and descended down to 6:39 at .5 increments.

7 AM

Strength/Core 15:00 [3]

quick on after run.

2x
5 x dead hang pulls up
10 x t-push ups
15 x air squats
20 x roman chair leg raises

2x on bosu
20 x overhead tri ext #30
20 x bicep curl (ea arm) #20
20 x lateral shoulder raises #10
20 x push ups
20 x air squats
20 x sit ups

Tuesday Mar 4, 2014 #

Note
slept:7.5

it's 9 degrees outside right now... hitting the treadmill this morning. busy work day but hoping to get a lot done so i can explore the trails tomorrow afternoon.

6 AM

Running (treadmille) 1:00:00 [3] 8.6 mi (6:59 / mi)
shoes: Nike Air Pegasus+ 30 - Blue/Vo

7 degrees outside = treadmill

2 x 2 mile
2 mile warm up
2 mile - 6:10, 6:00
1 mile - 8:00
2 mile - 5:57, 5:45
1 mile - 8:00
cooldown to and hour

7 AM

Strength/Core 10:00 [3]

dynamic stretching after run. tight from too much sitting yesterday.

Monday Mar 3, 2014 #

Note
slept:7.0 (rest day)

travel day.
san diego - chicago - boston

mellow travel day. staying in a killer hotel. awesome gym (huge) and near trails... just not sure i'll venture outside. the windchill is 7. goal is to knock out all work tomorrow (long day) and then a half day on weds so i can head into the city before heading to VA.

2 IPA's on tap in the hotel bar.. it's legit... .crowded.

C • 1

Sunday Mar 2, 2014 #

Note
slept:9.0

a bit sore from yesterday's run... it's been a while.

epic pizza and saint archer pale ale on draft at the privateer.

9 AM

Running 1:10:00 [3] 9.0 mi (7:47 / mi) +965ft 7:04 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

easy jog around the the hood trails with maggie and ruby. ruby's longest run so far.

good ending to biggest week of running i've put down in a while. time for a rest week. looking forward to it.... just not the travel back east.

Saturday Mar 1, 2014 #

Note
slept:9.0

big sleep. rested and ready.

drake's hopocalypse at aleshouse last night. really good and glad we stumbled upon a Drake's tap take over.

9 AM

Running 3:03:00 [3] 22.4 mi (8:10 / mi) +4038ft 6:59 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

out at san elijo with maggie. only got about 20 minutes of rain. from 1:15-1:45 but it was a pouring, windy and cold!

hilly route with last 20 minutes at marathon effort, luckily not marathon pace. ran what i felt would be a 50k effort for 20 minutes 2:40 into the run. happy with the effort. most of it was uphill, windy, and in some mud. fun day on the trails... i'm smashed.

20 min effort: 2.7 miles, 7:18 pace

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