Training Log Archive: Grandpa Jameson

mellow, relatively flat spin. kept it mellow today. tired for sure after yesterday's run.

up early... again.. and on saturday. local long run.

maggies last long run before leadville and it was a tough one.

started and ended with 6 miles at waterton canyon. then onto the Indian creek trail and into roxborough state park. up to the indian creek campground via the long ringtail climb and then back onto the indian creek trail to waterton. hot. last 6 miles... all runnable... were super tough but got it done.

easier getting up this morning.... at too many cookies yesterday... so this mornings ride should be solid.

not bad on the weight front after eating a ton the last few days including plenty of ice cream and cookies.

felt good this morning. just a steady effort the whole time.

rode through KC to morrison, to golden and then up lookout. flat route back home. oddly humid... sweating buckets climbing up lookout.

no cals before or during. pretty easy now.

up earlier than normal again.. for the 3rd day in a row. feeling it. getting it done around work and everything else we have going on.

very solid run this morning. wanted to get 6 x 3' hill reps and did them as the "man maker" workout on the green mtn fireroad climb.

2 x green mtn as: 3' hard run, 1' power hike, 3' hard run, 1' power hike, 3'hard run each climb.

fun to break up the climb this way and work on my running-hiking-running transitions.... and even with 1' hikes i got up green mtn segment in my second (10:20) and third (10:27) fastest times ever... and the second time up this time was faster. nuts. my PR is 9:43 and that was going for it. may need to try and break that in a few weeks.

solid hike on the treadmill... no mask. I want to get more out of these sessions and improve my hiking for the 100.... gotta get on maggie's level!!

10' wu
10' @ 15% - speed varying between 3.0-3.0
5' @ 12% - speed at 3.0
10' @ 15% - speed varying between 3.0-3.0
5' @ 12% - speed at 3.0
10' @ 15% - speed varying between 3.0-3.0
5' @ 12% - speed at 3.0
5' cd

quick one after hike

5 rounds
30" battle ropes
10x rope slams
2 x lunge matrix
10 x push ups
10 x kb SDHP #35
10 x weighted sit up #25
10 x toes to post
10 x russian twist #26
5e x kneeling slasher to halo #26
10e x eccentric calf raises

crashed so hard last night and had super gnarly, weird dreams.

up early again. gotta ride before a full day of meetings and some onsite work.

early out and back on deer creek. felt ok. pretty windy up the climb so it was a solid effort.

standard wednesday family jog on the platte river path... and then burritos!

great sleep... after eating a lot of ice cream.

early morning cruise around south valley. felt good... better than expected. just logging the miles.

Hatch Week 2

warm up:
5 rounds
barbell complex
sumo walk

Squat:
10 x #105
8 x #115
6 x #125
6 x #135
6 x #140
- 10 x kbs #35, 25 sit ups between rounds

Deadlift
10 x #135
8 x #145
6 x #155
6 x #165
6 x #175 -
- 5e x kb snatch #35, 10 back ext on ball between rounds

EMOM for 10'
2 x Curtis P #65
5 x box jumps 24"

good to be home and properly tired from an epic weekend. not too sore today which is a good sign.

back to the grind. no more days off of work until leadville.

worked all morning and didn't have much motivation to get out but knew i'd feel better after. legs are fine, not sore at all.... just overall body tired.

when we realized we had to drive through twin lakes to get to/from Aspen we planned a double hope pass crossing for today. took us a bit to get to the right trailhead but we made. solid grunt up and over and back. maggie leading the way. she was dropping me on all the power hiking climbs all weekend.. she's so fit and strong right now. leadville is going to be rad.

such a rad weekend but super stoked to get home to fi and ruby.

Event: Maroon Bells Four Pass Loop
 

suck a sick run. Maroon Bells Four Pass loop with Maggie. Took our time and just cruised. so beautiful... and a bit more technical and rocking the last 7 miles... or more so than we expected. won't forget this day any time soon.

C • 4PL 7

up early again... liking this routine. grinding. early ride, work, then hitting the road for Aspen. Maggie's mom is giving us a weekend away and she's hanging with Fi. We've spent a few nights a way from her but never two in a row.

i spoke too soon.... something wrecked my gut yesterday. i took creatine and beta alanine after my run and gut was off the rest of the day. gonna try one at a time and see which one it was.

early morning high grade. fasted. no cals before or during. just a strong cup of coffee. pretty good legs. ready for the weekend.

stayed up watching Suits.

soreness from lifting started creeping in yesterday afternoon as expected. just gotta get through first couple of weeks.

creatine isn't causing any bloating or water retention. down in 144s... and ate a lot last night.

manor house climb. purposely power hiked the real steep sections. I need to have a strong hiking game for RRR.... so i plan on really working on it and the run/hike/run transitions.. which i suck at.

felt good this morning. a bit sore from lifting heavy but totally manageable.

trainer session w/ mask (13k). First interval session. pretty tough.

10' easy
5' tempo, 5' easy
5 x 1' big gear, 1' easy
5' tempo, 5' easy
5 x 1' big gear, 1' easy
5' tempo, 5' easy

right after trainer... sweating buckets.

5 rounds
30" ropes
10 x rope slams
1 x mini leg blaster
5 x scotty bob #20
6 x thrusters #65
6e x Single leg DL #35
1' rapid calf raise
30 x situps on ball

great sleep.

keeping an eye on weight and how I feel. Cyril suggested I started taking creatine, beta alanine, and citrulline from Proven Nutrition. started Monday. 5 grams a day of each. We'll see if I can notice a difference in how I feel.

http://www.proven-nutrition.com/product/crea-hcl-h...
http://www.proven-nutrition.com/product/beta-alani...
http://www.proven-nutrition.com/product/citrulline...

C • disaster pants 12

deer creek out and back. all climbing in the big ring. felt good today and super strong on the deer creek climb. focused steady effort the whole time.

standard, easy jog on the river path with the family. felt good. mega mellow.

running in what may be my last pair of cliftons 2s now that the 3s are out. got then on killer sale. may snag a few more pairs if i can find them in my size.

C • 2's 4

back to the grind. up early to run before a big day of work.

lighter than expected.

early morning out at south valley and doing some work. solid warm up then 5 x 3' hill reps on the cathy johnson fireroad. took a couple to get into and then felt pretty good.

plan is do one 3' hill rep session each of the next 3 weeks. just try to get some faster climbing legs and increase my top end a bit. been feeling slow.

First heavy session back. Plan is to heavy squat and DL on tuesday afternoons following the hatch program followed by a quick EMOM. Thursday's will be more of a circuit workout. don't want to be too trashed heading into weekend long runs.

hatch estimated 1RM
squat: 175
DL: 215

warm up:
3 rounds
2x laps of sumo walk with band
2x lunge matrix
barbell complex

Squat:
10 x #105
8 x #120
6 x #130
4 x #140 - came easily
- 15 x kbs #35, 25 sit ups between rounds

Deadlift
10 x #130
8 x #150
6 x #160
4 x #175 - not too hard
- 10 x kneeling curl to press #20, 25 situps between rounds

EMOM for 10'
3 x squat clean #85
3 x box jumps 24"

feels good to work hard and sweat my ass off!

big sleep and ready to get RRR training started. hoping for a mellow week of work... and waiting for the weekend. heading to aspen.

super mellow spin through chatfield and back. legs feeling good....

quick core session before treadmill hike.

myrtl

5 rounds
10x weighted situp #25
10x toes to post
10x keg lift #35
10 x birddog

treadmill hike with mask at 13k (7.0).

back to these a couple of times a week leading up pacing maggie at leadville and then RRR. seems to really help when getting up high.. haven't had any issues this year racing up in leadville.

deep sleep... first half of night n the couch... just passed watching tv. had 3 beers at a bbq last night and woke up feeling kinda hungover... what the hell! must be getting old.

mellow effort at deer creek with maggie. hiked all the steep stuff and just cruised the descent. never pushing. felt solid throughout.

traded in my Suunto Ambit3 run at REI for a garmin 920xt. so much better... in my opinion... and I've never had any problems with Garmins.

mellow friday night at home... as usual. beer, steaks, and ice cream!

highgrade/city view loop with maggie. mellow pace with the exception of when i had to cover maggie's attack. ok legs but head wasn't too into it today. if i wasn't with maggie i would have cut it short for sure. i have tough just going through the motions. ready to hit it hard starting next week for RRR prep.

been sleeping deeper than normal. itching to start my RRR training but definitely holding back until next week to do anything hard or stupid.

happy hour at breck brew yesterday. good times. always.

easy morning jog at south valley. body feels good.

quick strength session. doing the 555 workouts that my bother is doing.

quick dynamic warm up.

5 rounds for time
15 x air squats
15 x burpess
15 x hand release push push ups

11:08 didn't push it but it was hard.

EMOM for 10'
2 x squat clean
2 x box jump 24"

best night of sleep since the races.

back it with a light session. looking forward to hitting the strength week hard for 6 weeks starting next. time to build up my strength again before RRR.

warm up:
myrtl

3 rounds
sumo walk w/ band
2 x lunge matrix
20 x situps on ball

5 rounds
30" ropes
6 x DL #65
6 x bent over row #65
6 x hang power clean #65
6 x front squat #65
6 x push press #65
6 x good mornings #65
6 x back squat #65
10 x push ups
10 x toes to post
10 x bosu sit ups
10e x calf raises

another mellow spin. legs slowly coming back.

legs feeling better waking up. epsom salt bath yesterday. need to do that more often. felt great.

nice morning spin. cool temps and an easy effort. legs aren't really sore anymore and energy is on the rise. been sleeping really hard and was pretty smashed yesterday afternoon.

easy jog on the river path with maggie and fi. hot. legs ok. super mellow.

completely passed out on the couch just before 8pm. got in bed at 9 and right back to sleep. up just after 5.

a bit sore today. as usual my lower legs started to swell up a bit yesterday. calves are most sore. quads aren't bad at all.

did the math on the calories i took in during each race. been trying to get in more calories and it's working. still can't believe how good i felt the last 15 miles of the run with ZERO stomach issues all weekend.

bike: 1410 calories in 4:21 (327 cals/hr)
run: 2945 calories in 7:41 (387.5 cals/hr!!!!!)

C • wow 4

another easy lunch spin trying to get the swelling down in my lower legs. platte river and bear creek paths.

big sleep! got home from leadville last night just after 6. we were all smashed.

not too sore this morning. crazy. all the sugar? definitely taking it easy this week. likely just some easy spinning. no rush getting back after it. plenty of time before RRR100. the way the 50 run went on tired legs has me pretty stoked to tackle my first hundred.

mellow spin through chatfield and back. was debating on spinning or just taking the day off. since i'm not really that sore and want to stay that way i got out the door. crazy how good i feel. i was more smashed after dirty and the marathon.

Event: Silver Rush 50 Miler (Run)
 

early start and damn i was tired. not sore at all from the bike race but just tired for sure. knew the day would be a grind and I have to be taking in a lot of calories.

From the start i was in the top 15 and had no plans of chasing anybody down. i was going to keep my eye on sandoval and any other Silver King racers (we had different colored race numbers so it was easy).

by mile 5 i knew it was going to be a long fucking day. i felt terrible. I was talking with a few guys while jogging just to take my mind off of how bad i was feeling. i had no climbing legs which was expected but my energy was low. honestly i was really wondering how i was going to finish the thing. at that point i dropped any kind of time goals and they only i wanted to do was win Silver King. I just had to make sure no Silver King dudes passed me. this helped a bit mentally.

Finished the long first climb at 10.8 and finally got to run down hill. I was holding back on the descents more than i normally would just trying to save anything i did have left for the return trip. i think i was probably just out of the 10. I stopped to get rid of breakfast and lost a couple more spots.

i slogged my way up to the Printer Boy aid station at mile 14, refilled, and got going. the energy at the aid station and a bunch of people yelling first SILVER KING gave me a bit of boost and I rolled the descent.

my plan for the rest of the day was to not force running uphill at all and just hike so i could run the flats and descents well and that's just what i did. as i got to the top of the pass before the descent to the stumptown aid station i saw a guy coming up on me and i thought he had silver king number. shit.

i thought my chance of winning was slipping away. he caught me half way down the descent and thankfully he wasn't in silver king. i was so stoked but this gave me a kick in the ass. i got to the half way point in 345. Fi and Maggie's mom were there and this gave me another boost. i stopped to say hi to Fi on the way in and out and then saw maggie coming in, 5 minutes behind me, on the way out. got a kiss from her and kept rolling. i was sure she'd catch me.

on the climb out i ran with a guy from vail that i met at the marathon. he had been ahead of me into the aid but we left together. super cool dude and a good climber. out of nowhere i started to feel good and was stoked for the long hike back up the pass. i ended up dropping him a bit and then smashed the descent.

i just kept hiking anything steep and running the flat and downs really well. I hit the mile 30 aid station and they told me i was 9th. i kept cruising and eating. taking a solid swig of my gel flask every 20' and drinking flasks or roctane and another of water. I got back to the printer boy aid station sill in 9th and feeling really, really good. i knew the last climb of the day was coming up and it was a grind.

it's gradual but it's exposed. it's a grade the would be easy to run fresh but with the last two days it was hard. i ended up running 80% of it though. i caught and dropped a guy on the climb. with a half mile to go the dude from vail, adam, caught me. we chatted for a second and i just tucked in behind him and did my best to hang out because i knew i was going to be able to rip the descent. that last bit is steep and he got away. he ran and i hiked. so he had a good little gap on the me on the descent.

we had 10.8 miles to go and it's mostly down. not steep so you still need to have good legs to run well. the first 1/2 miles are kind of rocky and technical so i just took my time and then once it opened up i let it rip and was feeling great. i was still eating and drinking a lot.

i caught adam about a mile into the descent and just rolled right by with some words of encouragement from both us. super good dude. i was now in 8th. i just kept rolling and couldnt really believe how good i felt this late in the race considering on the way out at this same spot i didn't know how i'd finish. i kept rolling and was pushing. got to the last aid station 8 miles from the finish, refilled, and grabbed some extra gels. a mile later i saw another guy up the road.

i rallied to catch him with 6 miles to go. he was the guy that got third in the leadville marathon. i was able to go right buy and keep rallying all the way to the finish. finished in 7:41 which i didn't there was any chance of 90' into the race. i've never finished and ultra that strong. great feeling.

took in tons of sugar!! i probably have diabetes. i had two of the big GU flasks with 10 x VFuel gels in each plus about 4 x 17oz flasks of roctane. it did the trick.

got the silver king course record by about 10'. that was my secret goal heading in.

Event: Silver Rush 50 Miler (MTB)
 

fun to be back racing bikes. i've only done one bike race each year for the last 3 years and i forget how much i love it mixing it up. did the run up and was in a solid pack the first couple of miles before we started the 8 mile climb. i was just sitting in and the tactics were fun. i had good legs. I figured we were the second pack and the leaders were already off the front.

i was sitting second when and then went to the front around 5 miles and shattered the group... for fun. went from about ~15 to 5. then 3 young guns attacked (eventual top 3) and i wasn't having any of it. my plan was to really stay within myself and ride comfortably hard. i would have had to put in an all out effort to stay with them.

we hit the 7 mile aid station and they told me i was in 4th... overall! i guess we were the front group. so maybe i was pushing a bit too hard. i reigned it in a bit and rode steady to the turn around and just having fun. I think i was in 6th or 7th with plenty of guys not far behind.

up the climb, tons of hike bike, to the pass my teammate jason passed was going super strong and so did one other guy. i have come realize i am horrible hike-a-biker. got to the top and started ripping again. around mile 30 Wesley Sandoval caught me. he's a leadville local and had one Silver King the last two years and is a good mtb'r.

he dropped me and put some solid time into me on a sketchy, loose descent. i thought he may be gone for the day but i reeled him back in on the climb back to the Printer Boy aid station at mile 34.5.

we hit the final 3.5 climb together right after the aid station. we were side by side and i commented on how much he was killing me on the descents. he didn't want to talk. at the base of the climb i put my head down and turned the screws. i ended up dropping him and getting a big gap and also scooping up one other guy. i was now in 7th and ready to rip home.

i ripped the final 10.8 mile descent and was just smiling. It had a been a long time since i had ridden like that and with a ton of confidence. I thought i had a sub 4:20 time in the bag until i got to mile 47 and still had a mile+ to go. they made some minor course changes this year that added a mile.

about .25 to from the finish i come upon sandoval at the top of the climb. he had taken a wrong turn or cut the course and missed the section they added even though it was clearly marked. i told him, he said damn, and i kept going to finish... then he rolls into the finish line and minute behind me and won't look me in the eye. he obviously didn't go back and finish the course. he just jumped in and finished and missed probably 3-5'. so lame. he's on strava and it's obvious. still got him though and exceeded my own expectation.

7th overall and 1st Silver King

heading to leadville around noon! so stoked for this weekend!

C • Course Record 6

easy, pre-race spin on the platte river path.

at the office until 10pm. home and asleep by 1130, up at 630. long day.. but totally worth it. super mellow day today and then up to leadville tomorrow.

at fighting weight.

C • SR 2

mellow jog at waterton with maggie and fi. some brutal wind heading out made it a bit tough but felt great coming back. ready to race.

more really good sleep. banking it. big day of work. back onsite for a 9pm cutover tonight.

warm one... but feeling good. steady effort up the deer creek climb. flipped it at the top and cruised the rest of the time.

huge sleep. i was planning on getting up to run early but it's race week and sleep takes precedence. going to try and bank it around a busy few days before we head up to leadville on Friday.

lunch cruise at deer creek. stoked i bagged getting out early. felt good and never pushing. just thing about racing this weekend. should be super fun and fucking hard.

trainer spin at 7.0 (13k)

great sleep.

super fun afternoon yesterday. we rode (w/ Fi in the chariot) down to Breckenridge Brewery for some beers and food. weekends are rad there outside. food truck and good beers. tons of kids out playing in the huge yard, corn hole, bochi ball. such a good time. Fi played with 3 other kids that were all within a month of her age.

probably about 8-10 miles of riding total. we are definitely going to start doing this more often.

late rollout after hanging out with Fi all morning. just cruising the local trails on the mtb and breaking in my new shoes. got some specialized. so much more comfortable than my giro's. bike is dialed and feels so good.

fun BBQ yesterday. burgers, brats, and beer... i love america.

sunday spinner. i was thinking about doing the high grade loop but bagged that idea and kept it flatter. this was like a massage for my legs. felt great. just out spinning in the sun.

big sleep. passed out watching the olympic track trials.

played tag team with maggie to knock out our long runs today. a lot of lounging with Fiona watching the TdF and was pretty lethargic heading out to run.

headed to deer creek and first couple of miles were slow and then I slowly started to feel good. just nice easy, steady pace the whole time. never pushing up or down. ended the run with plenty left in the tankk

bagged going up to leadville today with a very good chance of weather up there today and scared of getting caught in holiday traffic this afternoon coming back. bummer i won't see the course before next week but it is what it is.

heading out for a long local shred instead.

C • Silver Rush 3

glad i bagged going up to leadville. raining here as i drove to morrison to ride and clouds out west looked pretty gnarly.

parked right off morrison road and did 2+ hours at green mountain. shocked at how much much the lower trails and all the climbs had. tires were picking up a lot of mud so it was a bit of a slog.

got back to the truck, grabbed another bottle, and rode up to Lair of the Bear. Light rain on the 4 mile road climb and then back on the dirt. LOB was prime time after the rain storm. hero dirt. had a blast. just did an out and back and ripped back to the car.

solid day and last long one before Silver Rush weekend.

C • Mud 2

mellow session... just keeping up with the mobility and getting it done. no more strength until after Silver King.

warm up: myrtl

5 rounds
2 x laps of sumo walk with band
2 x lunge matrix
10 x air squats on bosu
10 x SDHP 335
10 x kbs #35
10 x push ups
15 x TRX rows
10 x weighted sit up #25
10 x toes to post
20 x bird dog