Training Log Archive: Grandpa JamesonIn the 31 days ending Mar 31, 2016:
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Thursday Mar 31, 2016 #
Note
slept:9.25
good sleep. another inch of snow yesterday evening.
7 AM
Running 1:25:00 [3] 11.8 mi (7:12 / mi) +482ft 6:56 / mi
shoes: Hoka Stinson Lite
morning miles with the pup. stoked the paths were clear and 100% dry. ran from home down to the river and then a loop in chatfield. would rather be running on the trails but want to avoid the mess until the weekend. feeling good.
5 PM
Running 32:00 [3] 4.3 mi (7:27 / mi) +233ft 7:05 / mi
shoes: Hoka Clifton v2 (GRN)
easy afternoon jog. more miles.
Wednesday Mar 30, 2016 #
Note
slept:8.5
great sleep. didn't move.
7 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer session first thing this morning. watched Scandal.
10' warm up
10 x 2', 2' recovery
- odd big gear
- even tempo
10' cooldown
10' warm up
10 x 2', 2' recovery
- odd big gear
- even tempo
10' cooldown
12 PM
Running 1:00:00 [3] 8.4 mi (7:09 / mi) +156ft 7:01 / mi
shoes: Hoka Clifton v2 (GRN)
lunch run with ruby... just cruising. storm is rolling in and the temp was dropping quickly while we were out there. legs a bit tired starting out but felt better throughout.
Tuesday Mar 29, 2016 #
Note
slept:7.5
Home from the airport just after 1030. long day. everybody slept until 7. feeling good and stoked to be home. no more work travel planned for the next few months.
12 PM
Running 1:20:00 [3] 12.0 mi (6:40 / mi) +384ft 6:28 / mi
shoes: Hoka Clifton v2 (GRN)
ran from home down to the river path because I'm sure the trails are a shitshow right now with mud. since rain is forecast for the next two days i decided to knock out my workout today eventhough i didn't feel very awesome after a long travel day.
warm up down to the river and then 45' tempo just above 50k effort.
45:00, 7 miles, 6:20 pace
definitely stoked with the run because i was never really pushing. I think I could do this around 6:15 right now and it wouldn't be too much of a stretch.
warm up down to the river and then 45' tempo just above 50k effort.
45:00, 7 miles, 6:20 pace
definitely stoked with the run because i was never really pushing. I think I could do this around 6:15 right now and it wouldn't be too much of a stretch.
3 PM
Strength/Core 45:00 [3]
SSD Ultra In-Season Session #1
Warm Up:
15x Sandbag Getups - 30x total #40
Training:
(1) 6 Rounds
5x Walking Lunges holding Dumbbells #35
5x Jumping Lunge each leg (be explosive!)
Instep Plus Stretch
(2) 6 Rounds
10x push up
10x TRX Chinups (palms facing you)
Hip Flexor + Pigeon Stretch
(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
20x Russian Twist #26
10x Slasher #26
(4) 3 Rounds
3x Shoulder Sweep Complex
15x Hamstring Hell
1" tabata calf raises
Warm Up:
15x Sandbag Getups - 30x total #40
Training:
(1) 6 Rounds
5x Walking Lunges holding Dumbbells #35
5x Jumping Lunge each leg (be explosive!)
Instep Plus Stretch
(2) 6 Rounds
10x push up
10x TRX Chinups (palms facing you)
Hip Flexor + Pigeon Stretch
(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
20x Russian Twist #26
10x Slasher #26
(4) 3 Rounds
3x Shoulder Sweep Complex
15x Hamstring Hell
1" tabata calf raises
Monday Mar 28, 2016 #
Note
slept:8.0
good, deep sleep. back into the office here and then leaving midday for the airport. stoked to get home.
6 AM
Cycling-Trainer 30:00 [3] 8.7 mi (17.4 mph)
hotel spin bike. recovery.
Strength/Core 30:00 [3]
SSD Core for Runners.
SESSION 1
Obj: Core Strength
(1) 6 Rounds
30" x flutter kicks
15/3/15 sec. Sean Special
20x Bicycle Crunches
15/15/15/15 sec. 3-Limb Front Bridge
myrtl
SESSION 1
Obj: Core Strength
(1) 6 Rounds
30" x flutter kicks
15/3/15 sec. Sean Special
20x Bicycle Crunches
15/15/15/15 sec. 3-Limb Front Bridge
myrtl
Sunday Mar 27, 2016 #
Note
slept:8.5
some great sleep.... after a very successful, stress free day of work. stoked.
long run today and then just killing a day... back in the office here tomorrow morning here and then flying back home.
long run today and then just killing a day... back in the office here tomorrow morning here and then flying back home.
8 AM
Running 3:10:00 [3] 24.4 mi (7:47 / mi) +2169ft 7:11 / mi
shoes: Nike WH3
met up with Darren at seneca creek park and got to work. stoked he came up from DC to join me. killer east coast single track. rocky, rooty, rolling, and awesome. 99.9% single track. did 20 with darren and then another 4 solo to get over 3 hours.
first run over 2.5 hours this year. figured i needed it with a 50k in 3 weeks. It's just a training/suffering race but i don't want to be totally unprepared. felt solid this entire run which was a positive.
looking forward to flying home tomorrow to my girls.
first run over 2.5 hours this year. figured i needed it with a 50k in 3 weeks. It's just a training/suffering race but i don't want to be totally unprepared. felt solid this entire run which was a positive.
looking forward to flying home tomorrow to my girls.
Saturday Mar 26, 2016 #
Note
slept:8.5
crashed early. good sleep... still tired though. waking up a 530 (330 back home) to run before a gnar day of work.
7 AM
Running 1:10:00 [3] 10.0 mi (7:00 / mi) +745ft 6:32 / mi
shoes: Hoka Clifton v2 (GRN)
out and on it early before the upgrade/cutover. felt pretty good. easy down the trail and then out and back the opposite way i went yesterday on the seneca creek greenway trail. pushed i coming back on the trail and then just rolled back to the hotel.
good start to the day.
good start to the day.
Friday Mar 25, 2016 #
Note
slept:5.5
not the best sleep.
got to my hotel a 11pm EST in Germantown and just couldn't fall asleep right away. up early to jog. stoked that there are so many trails nearby. up early to get on it before a big day of work.
got to my hotel a 11pm EST in Germantown and just couldn't fall asleep right away. up early to jog. stoked that there are so many trails nearby. up early to get on it before a big day of work.
7 AM
Running 1:01:00 [3] 8.3 mi (7:21 / mi) +683ft 6:49 / mi
shoes: Nike WH3
killer run. trailhead just over 2 miles from hotel. good choice. headed north on the seneca creek greenway trail. rad, rolling, east coast single track. felt ok heading out and better coming back. looking forward to doing a long run out there on sunday if all goes well at work tomorrow.
Thursday Mar 24, 2016 #
Note
slept:8.5
more good sleep.
heading back to DC area today and get in after 9. network upgrade this weekend. home monday night. not too stoked.
heading back to DC area today and get in after 9. network upgrade this weekend. home monday night. not too stoked.
7 AM
Running 1:27:00 [3] 10.5 mi (8:17 / mi) +400ft 8:00 / mi
shoes: Hoka Clifton v2 (GRN)
ice and snow jog with ruby. most the the hood paths were plowed but there was a ton of sketchy ice. yaktrax didn't do much to help and microspikes would have been overkill. Just need to find another solution.
felt good running though.
felt good running though.
Wednesday Mar 23, 2016 #
Note
slept:9.5
more big sleep... not sure where it's coming from but i can feel like i could have slept a lot more. maybe because Fi is sleeping 10-12 hours a night maggie and I are just catching up from the past 8 months.
full on blizzard conditions this morning. crazy. dumping snow and howling winds. awesome!
full on blizzard conditions this morning. crazy. dumping snow and howling winds. awesome!
7 AM
Strength/Core 1:00:00 [3]
Big Mtn Session 50... done and stoked with the results. this also end my heavy lifting phase and will be starting and in-season program.
Obj: Strength/Work Capacity
Warm up:
10 Minute Sandbag Getup #40
Training:
(1) 5 Rounds
Full Leg Blaster
100 x step ups
deadlift warm up: 5 x #135, 5 x #155, 5 x #185
5 x 3 DL #200
- 20 sit up between rounds
Obj: Strength/Work Capacity
Warm up:
10 Minute Sandbag Getup #40
Training:
(1) 5 Rounds
Full Leg Blaster
100 x step ups
deadlift warm up: 5 x #135, 5 x #155, 5 x #185
5 x 3 DL #200
- 20 sit up between rounds
4 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
After an hour of shoveling over a foot of super wet snow....
10' wu
20x1' on/off
Odd standing big gear, even seated tempo
10' cd
10' wu
20x1' on/off
Odd standing big gear, even seated tempo
10' cd
Tuesday Mar 22, 2016 #
Note
slept:8.0
good sleep after staying up a bit late.
10 AM
Running 1:16:00 [3] 10.0 mi (7:36 / mi) +1854ft 6:28 / mi
shoes: Nike WH3
this one was a bit of work. 2 mile warm up then 8 x 3' hill reps in the KC trails. stoked they were completely mud free. definitely a solid workout and it wasn't easy. feeling like I'm making progress.
moved this up to today from thursday due the weather on the way.
moved this up to today from thursday due the weather on the way.
Monday Mar 21, 2016 #
Note
slept:9.75
huge sleep. alarm was set to get up and do a strength session early because i have to go into the office today.. immediately turned it off and went back to sleep...
7 AM
Strength/Core 45:00 [3]
knocked this one out quickly.
Big Mtn Session #49.... only one session to go!
Warm up:
5 Rounds
10x Squat Jumps
10x Push ups
10 x TRX Pull ups
Instep + Hip Flexor Stretch
Training:
Squat warm up: 10 x #65, 8 x #95, 6 x #115, 4 x #135
5 rounds
5 x squat #155
10 x kbs #35
(2) 4 Rounds
10x Ankles to Bar
10x weighted sit up
5x Kneeling Plate Halfmoon (M-45#, W-35#)
5x Bird Dog
mytrl
Big Mtn Session #49.... only one session to go!
Warm up:
5 Rounds
10x Squat Jumps
10x Push ups
10 x TRX Pull ups
Instep + Hip Flexor Stretch
Training:
Squat warm up: 10 x #65, 8 x #95, 6 x #115, 4 x #135
5 rounds
5 x squat #155
10 x kbs #35
(2) 4 Rounds
10x Ankles to Bar
10x weighted sit up
5x Kneeling Plate Halfmoon (M-45#, W-35#)
5x Bird Dog
mytrl
1 PM
Cycling-Road 1:23:00 [3] 23.6 mi (17.1 mph) +1522ft
Mellow lunch spin... In just shorts and jersey. Crazy after running in deep snow Saturday. Love it!
Sunday Mar 20, 2016 #
Note
slept:8.0
stoked it's sunday... woke up thinking it was monday.
8 AM
Running 58:00 [3] 6.0 mi (9:40 / mi) +1175ft 8:09 / mi
shoes: Nike WH3
green mtn mudfest. maggie wanted to head out there and we didn't think it would be too bad.... damn were we wrong. combo of super slick ice and mud heading out. descending the rooney valley trail was a joke. craziest, slickest mud i've ever been in. we bagged as i didn't want maggie to get hurt trying to run. she has a marathon on 5/1.
still fun... just sloppy trails and i never feel good about being on the trails in those conditions.
still fun... just sloppy trails and i never feel good about being on the trails in those conditions.
9 AM
Hike 38:00 [3] 2.0 mi (19:00 / mi) +58ft 18:29 / mi
shoes: Nike WH3
hike back to the struck. slip and slide!
11 AM
Running 1:34:00 [3] 13.0 mi (7:14 / mi) +184ft 7:08 / mi
shoes: Hoka Clifton v2 (GRN)
wow... can't believe i rallied to get this done. Maggie had 2:30 on the schedule today so she wanted to get it done. I just wanted to go home and make pancakes! she talked me into it since Fi was hanging out with grandma.
quick stop and home to swap clothes and shoes and hit the river path. super dry but a bit windy. first 30' was a sufferfest and then I progressively felt better. Maggie was in the box the last 20' but we got it done.
3 hours on my feet today. I'll take it.
quick stop and home to swap clothes and shoes and hit the river path. super dry but a bit windy. first 30' was a sufferfest and then I progressively felt better. Maggie was in the box the last 20' but we got it done.
3 hours on my feet today. I'll take it.
Saturday Mar 19, 2016 #
Note
slept:9.5
i love sleeping. a bit more snow last night. winter is back!
8 AM
Running 2:03:00 [3] 12.6 mi (9:46 / mi) +2484ft 8:14 / mi
shoes: Hoka Challenger #4 (BLK)
snow run with ruby. ran up to te KC peaks. a ton of snow up there. breaking trail the whole time. came down the bradford trail for the first time. way more technical than i anticipated. pretty gnarly with 8-12" of snow covering all the rocks.... so fun though. ran with ruby and she was on 11 the whole time... living the dream.
this run was hard and i was pretty smashed after.
ran in the challengers. so uncomfrotable compared with the wildhorse 3's i've been running in again. time to donate the hokas.
this run was hard and i was pretty smashed after.
ran in the challengers. so uncomfrotable compared with the wildhorse 3's i've been running in again. time to donate the hokas.
Friday Mar 18, 2016 #
Note
slept:9.75
another night of mega sleep. loving it!
a few inches of fresh snow overnight.
a few inches of fresh snow overnight.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
Big MTN session 48
Obj: Strength
Warm up:
3 Rounds
Barbell Complex #65
Instep Stretch
DL warm up: 5 x #135, 5 x #155
Training:
(1) 6 Rounds
5x Hinge Lift #185 (stoked! did this work 6 weeks ago with #165)
5x kb floor press #35
Hip Flexor Stretch
(2) 3 Rounds
4x Calve Raise Tabata
20x Hamstring Hell
20x TRX Chin Ups
(3) 2 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
12x Face Down Back Ext
Obj: Strength
Warm up:
3 Rounds
Barbell Complex #65
Instep Stretch
DL warm up: 5 x #135, 5 x #155
Training:
(1) 6 Rounds
5x Hinge Lift #185 (stoked! did this work 6 weeks ago with #165)
5x kb floor press #35
Hip Flexor Stretch
(2) 3 Rounds
4x Calve Raise Tabata
20x Hamstring Hell
20x TRX Chin Ups
(3) 2 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
12x Face Down Back Ext
12 PM
Running 1:00:00 [3] 7.9 mi (7:36 / mi) +376ft 7:16 / mi
shoes: Hoka Clifton v2 (GRN)
easy jog with ruby down to the river and back. most of the snow was melted on the roads and paths. just some slush. started snowing pretty hard again on the way back. good times.
Thursday Mar 17, 2016 #
Note
slept:8.0
way less sore today... hard run later.
12 PM
Running 1:27:00 [3] 12.0 mi (7:15 / mi) +1628ft 6:25 / mi
shoes: Nike WH3
trail tempo... cold out.
~30' warm on the KC trails and then 30' rolling tempo run on the south valley trails. pretty hard route and happy with the effort. ahead of where i thought i would be.
30'
4.5 miles
486 ft of climbing
avg pace: 6:31
~30' warm on the KC trails and then 30' rolling tempo run on the south valley trails. pretty hard route and happy with the effort. ahead of where i thought i would be.
30'
4.5 miles
486 ft of climbing
avg pace: 6:31
Wednesday Mar 16, 2016 #
Note
slept:9.5
whoa... mega sleep.. for all of us. Fi slept from 730pm to 645am. so good....
sore from lifting yesterday... so weird. i really stopped getting sore after a couple of weeks of the big mtn program.
sore from lifting yesterday... so weird. i really stopped getting sore after a couple of weeks of the big mtn program.
7 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 40:00 [3]
Big Mtn session 47
5 rounds
100 step ups
10 x weighted sit up #25
20 x russian twist #26
10 x kneeling slasher to halo #26
10 x bird dog
3 rounds
1' calf raises
hip flexor + instep + pigeon stretches
5 rounds
100 step ups
10 x weighted sit up #25
20 x russian twist #26
10 x kneeling slasher to halo #26
10 x bird dog
3 rounds
1' calf raises
hip flexor + instep + pigeon stretches
3 PM
Cycling-Trainer 1:00:00 [3] 16.0 mi (16.0 mph)
decided to keep the ride indoors... cold and windy.
10' wu
10 x 1' BG, 1' recovery
5' easy
10 x 1' BG, 1' recovery
5' easy
10' wu
10 x 1' BG, 1' recovery
5' easy
10 x 1' BG, 1' recovery
5' easy
Tuesday Mar 15, 2016 #
Note
slept:8.5
super deep sleep. so good to be home and in our own, awesome bed.
Fi up once around midnight but then right back to sleep. time change and coming back from the east coast has all of us kind of jacked sleeping wise. up at 515 wide awake and rested.
Fi up once around midnight but then right back to sleep. time change and coming back from the east coast has all of us kind of jacked sleeping wise. up at 515 wide awake and rested.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
7 AM
Strength/Core 50:00 [3]
Big Mtn Session #46
Warm up:
5 Minute Sandbag Getup (M-80#, W-60#)
Training:
(1) 5 Rounds
Full Leg Blaster
30 Second Rest
squat warm up: 10 x #45, 8 x #95, 6 x #115, 4 x #135
5 rounds
5 x squat #155 (felt hard this week)
10 x kbs #35
10 x toes to post
myrtl
Warm up:
5 Minute Sandbag Getup (M-80#, W-60#)
Training:
(1) 5 Rounds
Full Leg Blaster
30 Second Rest
squat warm up: 10 x #45, 8 x #95, 6 x #115, 4 x #135
5 rounds
5 x squat #155 (felt hard this week)
10 x kbs #35
10 x toes to post
myrtl
3 PM
Running 1:15:00 [3] 8.8 mi (8:31 / mi) +1801ft 7:08 / mi
shoes: Nike WH3
afternoon run at deer creek. felt pretty good and stoked to back on the trails. a bit more ice still out there than I expected but unless we get quite a bit more snow soon it should be gone soon.
Monday Mar 14, 2016 #
Note
slept:7.0
travel back to CO. long day. Fi was awesome on the flights!
3 PM
Running 50:00 [3] 6.4 mi (7:49 / mi) +105ft 7:42 / mi
shoes: Hoka Clifton v2 (GRN)
this run sucked but I'll be better for it. early, delayed flight from VA to CO. home by 230 and had to get out the door quickly so maggie could make an appt. no desire to run and it was windy as shit.
i felt pretty terrible start to finish as expected. paid off because i feel back to normal today.
i felt pretty terrible start to finish as expected. paid off because i feel back to normal today.
Sunday Mar 13, 2016 #
Note
slept:6.5
Not very good sleep. Fi up early. She doesn't like sleeping in the pack and play. Last day in VA
10 AM
Running 1:30:00 [3] 12.4 mi (7:15 / mi) +400ft 7:03 / mi
shoes: Hoka Clifton v2 (GRN)
Recovery week long run. Back to seashore state park for trail time. Warms up with Maggie before she got to work. Explored some of the side trails. Fun. Felt OK. Tired from not sleeping awesome the last couple of nights and staying up late drinking with the fam... Totally worth it.
Saturday Mar 12, 2016 #
8 AM
Running 30:00 [3] 4.1 mi (7:19 / mi) +15ft 7:18 / mi
shoes: Hoka Clifton v2 (GRN)
Easy jog from parents house. Mellow day.
Friday Mar 11, 2016 #
Note
slept:7.0
another long day. worked in MD office in the morning then drove 3.5 hours to Virginia Beach. Hung out with my brother and his kids until 6 and then met my parents at the airport to pick up maggie and fi.
up until 11 drinking beers. good times.
up until 11 drinking beers. good times.
8 AM
Running 1:20:00 [3] 11.7 mi (6:50 / mi) +167ft 6:45 / mi
seashore state park trails with maggie. attempted to do her workout with her (1' bursts every 7'). Hung on for the first half and then cracked on the way back. she crushed me. she's fit!!
fun run and good to get on the trails and avoid the hard surfaces here. not a lot of options.
fun run and good to get on the trails and avoid the hard surfaces here. not a lot of options.
Thursday Mar 10, 2016 #
Note
slept:6.5 (rest day)
long ass day yesterday. landed in DC at 10pm and didn't get to hotel until 1115. tired for sure. hoping for a half day of work and then heading for VA.
first day off in a while. legs feel terrible after traveling all day.
first day off in a while. legs feel terrible after traveling all day.
Wednesday Mar 9, 2016 #
Note
slept:8.5
up early to run, then work a bit, and then off to the airport. quick work trip to DC/MD. Get in late (10 pm east coast time). Then drive to virginia beach on Thursday afternoon to visit family. Fi and Maggie flying solo to meet me there. Good times!
6 AM
Running 1:07:00 [3] 9.2 mi (7:17 / mi) +1234ft 6:28 / mi
shoes: Nike WH3
felt great this morning. colder than expected starting out. good warm up and then 10 x 30" hill repeats. just keeping the engine rev'd during a bit of a recovery week.
Tuesday Mar 8, 2016 #
Note
slept:8.5
sleeping really well right now and feeling great. such huge difference the increased sleep is making for all of us.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
7 AM
Strength/Core 40:00 [3]
Big Mtn SESSION 44
Warm up:
5 Rounds
10x Squat Jumps
10x Push ups
10x TRXPull ups
Instep + Hip Flexor Stretch
5 Rounds
10x Weighted Situps #25
60 Second Front Bridge
10x Seated Russian Twist #26
10x Face Down Back Ext
myrtl
Warm up:
5 Rounds
10x Squat Jumps
10x Push ups
10x TRXPull ups
Instep + Hip Flexor Stretch
5 Rounds
10x Weighted Situps #25
60 Second Front Bridge
10x Seated Russian Twist #26
10x Face Down Back Ext
myrtl
12 PM
Cycling-MTB 1:41:00 [3] 23.0 mi (13.7 mph) +1903ft
fun mtb ride. legs feeling good. from home through south valley and then hildebrand. cool temps. having fun on the mtb lately.
Monday Mar 7, 2016 #
Note
slept:8.5
great sunday night sleep. slammed week before heading out of town on wednesday afternoon.
7 AM
Running 45:00 [3] 6.0 mi (7:30 / mi) +341ft 7:07 / mi
shoes: Hoka Clifton v2 (GRN)
changed things up because i won't have any time to ride today.
easy jog to drop off ruby and then around hood. 6 x 20" strides on the soccer field before jogging home.
easy jog to drop off ruby and then around hood. 6 x 20" strides on the soccer field before jogging home.
3 PM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 40:00 [3]
Big Mtn Session #43
3 x barbell complex #45 + instep stretch
squat warm up: 10 #95, 8 x #115
5 rounds
6 x squat #135 (wanted an easier week, deload)
10 x kbs #35
60 x step us
10 x toes to post
myrtl
3 x barbell complex #45 + instep stretch
squat warm up: 10 #95, 8 x #115
5 rounds
6 x squat #135 (wanted an easier week, deload)
10 x kbs #35
60 x step us
10 x toes to post
myrtl
Sunday Mar 6, 2016 #
Note
slept:8.0
feeling good after yesterday. hitting the local trails with maggie today... stoked!
8 AM
Running 2:00:00 [3] 15.0 mi (8:00 / mi) +1854ft 7:10 / mi
shoes: Nike WH3
south valley and KC with maggie and ruby. Wasn't planning on running this long today but couldn't pass up the opportunity to hit the trails with Maggie. Her mom wanted to watch and hang out with Fi so we took advantage! good time. tired by the time we were done for sure.
Saturday Mar 5, 2016 #
Note
slept:8.0
good sleep. Fi slept through the night again. the last two weeks have life changing!! maggie and I can definitely tell a huge difference in the way we feel with the quality of sleep we've been getting.
up early to go run out a centennial cone. pretty stoked.
up early to go run out a centennial cone. pretty stoked.
8 AM
Running 2:24:00 [3] 15.8 mi (9:07 / mi) +2651ft 7:52 / mi
shoes: Nike WH3
such a rad morning on another new (to me) trail. Centennial Cone in Golden... much closer than I thought and so sick. Part of the loop is closed now for elk grazing but the single track is sooooo good! can't wait to rip this place on my mtb.
good legs and fun run with luke and pat. a bit more mellow than if i was solo which is always a good thing when building up my volume.
good legs and fun run with luke and pat. a bit more mellow than if i was solo which is always a good thing when building up my volume.
Friday Mar 4, 2016 #
Note
slept:8.5
9-530. up without an alarm.
watched the season finale of Suits. Kind of a let down.
watched the season finale of Suits. Kind of a let down.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
Big Mtn SESSION 42
Obj: Strength
Warm up:
5 Rounds
10x Swings (M-35#, W-25#)
10x Goblet Squats (M-35#, W-25#)
10x Push ups
10x Situps
Instep Stretch
Training:
(1) 6 Rounds
5x Walking Lunge each leg #35
5x Push Press #85
Pigeon Stretch
(2) 3 Rounds
4x Calve Raise Tabata
25x Hamstring Hell
20x TRX Pullups Men
(3) 4 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
12x Face Down Back Ext
Obj: Strength
Warm up:
5 Rounds
10x Swings (M-35#, W-25#)
10x Goblet Squats (M-35#, W-25#)
10x Push ups
10x Situps
Instep Stretch
Training:
(1) 6 Rounds
5x Walking Lunge each leg #35
5x Push Press #85
Pigeon Stretch
(2) 3 Rounds
4x Calve Raise Tabata
25x Hamstring Hell
20x TRX Pullups Men
(3) 4 Rounds
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
12x Face Down Back Ext
12 PM
Cycling-MTB 1:36:00 [3] 18.2 mi (11.4 mph) +2008ft
rode from home to meet luke at south valley. did a couple of loops out there and just having fun ripping the singletrack descents. felt good on the bike too!
Thursday Mar 3, 2016 #
Note
slept:8.0
9-5. Up with an alarm to go run Green Mtn again. Feel so tired waking up with an alarm these days. hard to believe i used to get up at 5 everyday before moving to CO.
6 AM
Running 1:30:00 [3] 11.7 mi (7:42 / mi) +1988ft 6:38 / mi
shoes: Nike WH3
early at green mtn. did a different loop and it was solid. legs were definitely feeling the week so far and the heavy lifting but still ran well.
I pushed the green mtn fireroad climb segment for the first and it hurt like a bitch... as always. that climb always kicks my ass. 9:43. 6th overall. want to take a run at the CR but that's going to take a lot of work. it's 9:19
I pushed the green mtn fireroad climb segment for the first and it hurt like a bitch... as always. that climb always kicks my ass. 9:43. 6th overall. want to take a run at the CR but that's going to take a lot of work. it's 9:19
4 PM
Running 32:00 [3] 4.1 mi (7:48 / mi) +43ft 7:44 / mi
shoes: Hoka Clifton v2 (GRN)
easy jog with the family down at the river. tired starting out but felt better after. body is feeling good but getting tired. looking forward to dialing it back next week.
Wednesday Mar 2, 2016 #
Note
slept:8.75
another good one. thank you Fi! banking it.... maybe the extra sleep the past couple of weeks is why I'm starting to feel so good running again!
7 AM
Running 1:00:00 [3] 8.2 mi (7:19 / mi) +292ft 7:05 / mi
shoes: Hoka Clifton v2 (GRN)
early morning run before the winds start howling. easy effort from home down to the river and back with ruby. legs a bit tired but still felt pretty good.
12 PM
Strength/Core 1:00:00 [3]
during all hands meeting. a lot of good going on.
Big Mtn Session #41
Obj: Strength/Work Capacity
Warm up:
5 Minute Sandbag Getup
Training:
(1) 4 Rounds
Full Leg Blaster
30 Second Rest
(2) 2 Rounds
Mini Leg Blaster
30 Second Rest
DL warm up: 10 x #45, 10 x #135, 5 x #155, 5 x #175
5 rounds
3 x DL #195 (+10)
100 step ups
Big Mtn Session #41
Obj: Strength/Work Capacity
Warm up:
5 Minute Sandbag Getup
Training:
(1) 4 Rounds
Full Leg Blaster
30 Second Rest
(2) 2 Rounds
Mini Leg Blaster
30 Second Rest
DL warm up: 10 x #45, 10 x #135, 5 x #155, 5 x #175
5 rounds
3 x DL #195 (+10)
100 step ups
Tuesday Mar 1, 2016 #
Note
slept:8.0
solid sleep. Fi up once about 4 but back to sleep after 10 minutes. not complaining.
up at 6 and straight to troubleshooting east coast vpn issues.
up at 6 and straight to troubleshooting east coast vpn issues.
12 PM
Running 1:15:00 [3] 10.3 mi (7:17 / mi) +1444ft 6:26 / mi
shoes: Nike WH3
3rd week of hill repeats. 8x2' this time. felt solid all the way around. not awesome but just better. stoked with how i'm feeling after the past couple of week. good jump in fitness for sure.