Training Log Archive: Grandpa JamesonIn the 31 days ending Aug 31, 2016:
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Wednesday Aug 31, 2016 #
Note
slept:8.75
cutover pushed to tonight... but worked last night 8-9... and back on it first thing this morning. slept 9-545.
right lower back super tight. woke up sleeping on my stomach in a weird position. hopefully it will loosen up.
right lower back super tight. woke up sleeping on my stomach in a weird position. hopefully it will loosen up.
7 AM
Running 1:02:00 [3] 8.1 mi (7:39 / mi) +92ft 7:34 / mi
shoes: Hoka Clayton (Red)
easy family jog down on the river path. killer morning. lower back was super tight but loosened up. legs felt great.
12 PM
Cycling-Trainer 1:15:00 [3] 22.0 mi (17.6 mph)
another trainer session with the mask... 12k
10' warm up
4x
3' tempo
1' easy
2' tempo
1' easy
1' tempo
2' easy
straight into 10 x 30" hard, 30" easy
- mask off -
5 x 1' hard standing, 1' easy seated
5' cd
10' warm up
4x
3' tempo
1' easy
2' tempo
1' easy
1' tempo
2' easy
straight into 10 x 30" hard, 30" easy
- mask off -
5 x 1' hard standing, 1' easy seated
5' cd
4 PM
Body Work (Chiro) 1 [3]
went to the chiro to work on my lower back. nothing crazy... needed and adjustment for sure.
Tuesday Aug 30, 2016 #
Note
slept:8.5
in the office until 830 for firewall cutover prep (happening tonight). got home around 9 and in bed at 10. slept 10-630. up and straight to work. going to be a busy couple of weeks which is perfect timing to help me not go crazy tapering.
11 AM
Running 1:16:00 [3] 10.0 mi (7:36 / mi) +1129ft 6:52 / mi
shoes: Hoka Speed Instinct (Blu)
south valley cruise after a busy morning of work. just stoked get out. nice and warm and pretty good legs coming off the big weekend. rolling.
4 PM
Strength/Core 45:00 [3]
warm up:
myrtl
5 rounds
barbell complex #45
sumo walk
10 x squat #95
3 rounds
10 x squat #115
5e x single leg kb DL #35
20 x kbs #35
50 x sit ups
Every 2' for 20'
5 x thruster #65
10 x step ups
5 x box jumpes
5 x push ups
10 x toes to post
myrtl
5 rounds
barbell complex #45
sumo walk
10 x squat #95
3 rounds
10 x squat #115
5e x single leg kb DL #35
20 x kbs #35
50 x sit ups
Every 2' for 20'
5 x thruster #65
10 x step ups
5 x box jumpes
5 x push ups
10 x toes to post
Monday Aug 29, 2016 #
Note
slept:9.0
good sleep.
taper week 1. 18 days out.
Plan for this week is to keep all the sessions the same but cut back on the volume. get a lot of sleep and reign in the diet a bit. less miles = less ice cream & beer!
getting some comments that I'm "tapering" too early. Not sure that's the case. I want to super fresh and ready to go on race day. don't think I need to be "sharp" on race day. I'd rather feel super fresh and hungry to run.
only think up in the air is that i'm debating if I should run 2 hours on saturday or just 90'.
taper week 1. 18 days out.
Plan for this week is to keep all the sessions the same but cut back on the volume. get a lot of sleep and reign in the diet a bit. less miles = less ice cream & beer!
getting some comments that I'm "tapering" too early. Not sure that's the case. I want to super fresh and ready to go on race day. don't think I need to be "sharp" on race day. I'd rather feel super fresh and hungry to run.
only think up in the air is that i'm debating if I should run 2 hours on saturday or just 90'.
C • Taper 11
12 PM
Cycling-Road 1:26:00 [3] 26.1 mi (18.2 mph) +896ft
mellow recovery spin. out and back through chatfield state park. legs felt better then expected.
Sunday Aug 28, 2016 #
Note
slept:9.5
more big sleep. needed after yesterday. feeling pretty.
we hit pint room with Luke, Becca, and the boys. good times. had the melvin hubert pale ale and the eddyline dipa... both damn good.
we hit pint room with Luke, Becca, and the boys. good times. had the melvin hubert pale ale and the eddyline dipa... both damn good.
8 AM
Running 2:00:00 [3] 15.5 mi (7:45 / mi) +965ft 7:19 / mi
shoes: Hoka Clifton v2 (RWB)
wanted to get in some flatter miles today and cap of the week feeling good. i feel doing a couple flat runs a week the last couple of weeks my turnover has started to come back. feels good.
headed down to waterton canyon with maggie and fi. I pushed fi the first 4 miles into a gnarly headwind and then maggie took and they headed back. I kept it mellow up to the colorado trail and indian creek trail junction and then flipped. steady coming back... and felt great. better than i've felt in a long time... so weird. Last day of my biggest week of the year. 83 miles.
8:30 avg pace on the way out
7:01 avg pace on the way back... never pushing.
headed down to waterton canyon with maggie and fi. I pushed fi the first 4 miles into a gnarly headwind and then maggie took and they headed back. I kept it mellow up to the colorado trail and indian creek trail junction and then flipped. steady coming back... and felt great. better than i've felt in a long time... so weird. Last day of my biggest week of the year. 83 miles.
8:30 avg pace on the way out
7:01 avg pace on the way back... never pushing.
Saturday Aug 27, 2016 #
Note
slept:8.0
up early. heading to centennial cone for two loops. should be a long, hard day... and my last one!
7 AM
Running 5:01:00 [3] 33.6 mi (8:57 / mi) +5352ft 7:47 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
last long run at centennial cone. i did two loops from the mayhem gulch trailhead. I went CCW for the first one and it flew by. got back to the truck grabbed more flasks and gels and got back on it. went CW for the second loop. felt pretty good for 3/4s of it and then it was just grinding. got it done. never pushed the climbs. just all day pace and let the descent roll without over doing it. happy to have this one in the bank.
2 cups black coffee and two spoonfuls of peanut butter before.
took VFuel gets at the 1,2,3,4 hour marks (4 x 100 cals) and drank two 17oz flasks of roctance (2 x 180 cals). 150 cals/hr. I little under for the effort but good for training.
2 cups black coffee and two spoonfuls of peanut butter before.
took VFuel gets at the 1,2,3,4 hour marks (4 x 100 cals) and drank two 17oz flasks of roctance (2 x 180 cals). 150 cals/hr. I little under for the effort but good for training.
Friday Aug 26, 2016 #
Note
slept:9.5 weight:146.5lbs
giant sleep. going to try to maximize sleep in the coming weeks.
11 AM
Cycling-Road 1:36:00 [3] 29.1 mi (18.2 mph) +1545ft
mellow spin at lunch after plowing through work for 6 hours. keeping my riding super mellow right now. just for recovery and to keep the legs moving... with the exception of the trainer session... a bit of work there. felt great today.
Thursday Aug 25, 2016 #
Note
slept:8.0 weight:146lbs
wanted to keep sleeping.... nice and cool out. love it.
6 AM
Running 1:35:00 [3] 11.4 mi (8:20 / mi) +2363ft 6:58 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
awesome cool morning. upper 40s at the start. fall is coming... so stoked.
steady effort up the manor house climb (all running) and went all the way to the summit. solid, steady 3 miles effort with with 1,631 feet of climbing in 30' flat and never really pushing hard. feeling good.
steady effort up the manor house climb (all running) and went all the way to the summit. solid, steady 3 miles effort with with 1,631 feet of climbing in 30' flat and never really pushing hard. feeling good.
4 PM
Strength/Core 1:00:00 [3]
last heavy day...
warm up:
myrtl
5 rounds
dumbbell complex #20
sumo walk
DL warm up: 10 x #135, 8 x #155, 6 x #175
5 rounds
5 x DL #185
10 x kbs #35
30 x sit ups
every 3' for 15'
30" rope swings
10 x rope slams
1 x mini leg blaster
10 x push ups
10 x russian twist
5e x kneeling slasher to halo
warm up:
myrtl
5 rounds
dumbbell complex #20
sumo walk
DL warm up: 10 x #135, 8 x #155, 6 x #175
5 rounds
5 x DL #185
10 x kbs #35
30 x sit ups
every 3' for 15'
30" rope swings
10 x rope slams
1 x mini leg blaster
10 x push ups
10 x russian twist
5e x kneeling slasher to halo
Wednesday Aug 24, 2016 #
Note
slept:9.0
zombie sleep.
8 AM
Running 1:02:00 [3] 8.2 mi (7:34 / mi) +85ft 7:29 / mi
shoes: Hoka Clayton (Red)
mellow miles on the platte river path with ruby while maggie and fi walk/jogged. felt ok. a bit tight from the heavy squats yesterday.
4 PM
Cycling-Trainer 1:15:00 [3] 22.0 mi (17.6 mph)
trainer sesh @ 7.0 (12K)
10' ez
8 x 3'' tempo, 2' easy
10 x 30" hard, 30" easy
- took mask off -
10 x 30" hard standing, 30" easy seated
5' easy
10' ez
8 x 3'' tempo, 2' easy
10 x 30" hard, 30" easy
- took mask off -
10 x 30" hard standing, 30" easy seated
5' easy
Tuesday Aug 23, 2016 #
Note
slept:8.0 weight:147lbs
tough getting up this morning. up early to run at GM and then a busy day of getting caught up on work.
6 AM
Running 1:20:00 [3] 10.2 mi (7:51 / mi) +2218ft 6:30 / mi
shoes: Hoka Speed Instinct (Blu)
out to green mountain early. had to park in the dino ridge lot because the dog park lot was closed so switched up my planned route which made it about 10' shorter but not worried about that.
solid climbs up rooney valley, GM fireroad, box o rocks. Pr'd all of them. would have been close to CR on Green Mtn Fireroad but had to stop halfway up because a big momma elk and her baby were crossing... didn't elk came over that way. then on the way down saw another momma and baby. thought they were the same one but i could see the others on the side of the hill eating. nuts. they are so big.
solid climbs up rooney valley, GM fireroad, box o rocks. Pr'd all of them. would have been close to CR on Green Mtn Fireroad but had to stop halfway up because a big momma elk and her baby were crossing... didn't elk came over that way. then on the way down saw another momma and baby. thought they were the same one but i could see the others on the side of the hill eating. nuts. they are so big.
4 PM
Strength/Core 1:00:00 [3]
warm up:
myrtl
5 rounds
barbell complex #45
sumo walk
squat warm up: 10 x #95, 8 x #115
5 rounds
5 x squat #135
10 x kbs #35
5e x single leg DL #35
30 x sit ups
Every 2' for 20'
3 x Curtis P #65
10 x box jump 24"
10 x toes to post
myrtl
5 rounds
barbell complex #45
sumo walk
squat warm up: 10 x #95, 8 x #115
5 rounds
5 x squat #135
10 x kbs #35
5e x single leg DL #35
30 x sit ups
Every 2' for 20'
3 x Curtis P #65
10 x box jump 24"
10 x toes to post
Monday Aug 22, 2016 #
Note
slept:8.0
good sleep. last morning in Leadville then heading home.
9 AM
Running 33:30 [3] 4.2 mi (7:59 / mi) +115ft 7:46 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
easy jog around turquoise lake before packing the car and heading. felt really good. stoked on an awesome weekend in leadville.
3 PM
Cycling-Road 1:25:00 [3] 25.7 mi (18.1 mph) +840ft
easy spin after driving home and unpacking. legs felt good... but it was hot compared to being up high. ready to nail a big week of training... and then start a gradual 3 week taper.
Sunday Aug 21, 2016 #
Note
slept:6.0 (rest day)
finished pacing maggie around 1am. so proud of her. super tired all day. good food and beers.
Saturday Aug 20, 2016 #
Event: Leadville 100 (run)
4 PM
Running 8:53:00 [3] 38.2 mi (13:57 / mi) +4380ft 12:35 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
pacing maggie from twin lakes inbound to the finish. so proud of her. she battled. she was feeling pretty shit from hope pas back to twin lakes and then from there (mile 60) to half pipe (mile 70). she was slowing coming back to the life and we got everything turned around by outward bound (76.5). she crushed power lines and then we were able to "run" our way to the finish. she never gave up or got down. we had a lot of fun.
100s are fucking hard... and seeing all the suffering from a lot of good runners on saturday has me scared shitless for RRR now.
100s are fucking hard... and seeing all the suffering from a lot of good runners on saturday has me scared shitless for RRR now.
Friday Aug 19, 2016 #
Note
slept:9.0
big sleep at 10k. woke up a few times as expected. mid 30s this am.
10 AM
Running 1:03:00 [3] 8.0 mi (7:52 / mi) +318ft 7:35 / mi
shoes: Hoka Speed Instinct (Blu)
easy cruise on the turquoise lake trail. nothing hard but was surprised it was under 8 min pace with the effort. looking forward to tomorrow.
Thursday Aug 18, 2016 #
Note
slept:8.5
up early to run and life before heading to leadville. stoked.
6 AM
Running 1:49:00 [3] 13.0 mi (8:23 / mi) +2949ft 6:54 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
early morning on the manor house climb. pretty chilly starting but warmed up quickly. did the fireroad climb twin and ran hard & power hiked both times. felt good today and both climbs were just under 20'. always a tough on though.
9 AM
Strength/Core 40:00 [3]
rallied for this one.... came home from the run and hung our with Fi until she went down for a nap at 9 and then knocked out a quick one.
warm up:
myrtl
5 rounds
dumbbell complex #20
sumo walk
20 sit ups
10 x DL #95
Hatch Deadlift Week 5
10 x #135
8 x #145
6 x #165
4 x #185
4 x #200 - felt good!
- 10 x kbs #35, 10e x russian twist #26, 5e kneeling slasher to halo #26 between rds
warm up:
myrtl
5 rounds
dumbbell complex #20
sumo walk
20 sit ups
10 x DL #95
Hatch Deadlift Week 5
10 x #135
8 x #145
6 x #165
4 x #185
4 x #200 - felt good!
- 10 x kbs #35, 10e x russian twist #26, 5e kneeling slasher to halo #26 between rds
Wednesday Aug 17, 2016 #
Note
slept:9.75
huge sleep. first day of vacation. heading to leadville tomorrow.
8 AM
Running 1:02:00 [3] 8.0 mi (7:45 / mi) +85ft 7:40 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)
45' easy family jog on the river path... pushing fi. then 15' solo with 6 x 20" accelerations on 2' to finish up. feeling good.
4 PM
Cycling-Trainer 1:15:00 [3] 22.0 mi (17.6 mph)
trainer sesh @ 7.0 (12K)
10' ez
10 x 2' tempo, 2' easy
10 x 30" hard, 30" easy
- took mask off -
10 x 30" hard standing, 30" easy seated
5' easy
10' ez
10 x 2' tempo, 2' easy
10 x 30" hard, 30" easy
- took mask off -
10 x 30" hard standing, 30" easy seated
5' easy
Tuesday Aug 16, 2016 #
Note
slept:8.0
one day to go until vacation.
C • SD 5
6 AM
Running 1:30:00 [3] 11.2 mi (8:02 / mi) +2136ft 6:48 / mi
shoes: Hoka Speed Instinct (Blu)
early morning at green mountain. pretty groggy this morning and slow going at the start. climbed rooney valley, box o rock, and the GM fireroad at a steady, tempo effort.
the first climb, rooney valley, was more of a warm up and then i felt pretty good on the second climbs.
I pr'd the rooney valley climb, got 2nd overall (to a really fast dude) on the segment on box o rocks, and got my 2nd fastest time up the GM fireroad... so i guess i was climbing pretty well. this will be my tuesday run from now until i start tapering for RRR.
the first climb, rooney valley, was more of a warm up and then i felt pretty good on the second climbs.
I pr'd the rooney valley climb, got 2nd overall (to a really fast dude) on the segment on box o rocks, and got my 2nd fastest time up the GM fireroad... so i guess i was climbing pretty well. this will be my tuesday run from now until i start tapering for RRR.
4 PM
Strength/Core 1:00:00 [3]
dragging this afternoon... SFH Push fixed that....
warm up:
myrtl
5 rounds
barbell complex #45
sumo walk w/ band
Hatch Squat week 5
10 x #95
8 x #115
6 x #135
4 x #145
4 x #155
- 10 x kbs #35, 30 sit ups between rounds
Every 2' for 20'
3 x hang power clean #95
5e x walking lunge 2 x #20 db
5 x burpee box jump 24"
10 x toes to post
warm up:
myrtl
5 rounds
barbell complex #45
sumo walk w/ band
Hatch Squat week 5
10 x #95
8 x #115
6 x #135
4 x #145
4 x #155
- 10 x kbs #35, 30 sit ups between rounds
Every 2' for 20'
3 x hang power clean #95
5e x walking lunge 2 x #20 db
5 x burpee box jump 24"
10 x toes to post
Monday Aug 15, 2016 #
Note
slept:9.25
great sleep and felt good waking up. not really sore from the but some tight spots from where i landed on rocks during my two diggers.
mellow day today with a ton of work the next two days before starting vacation weds-sun.
last big block for RRR kicked off yesterday. going for it.
mellow day today with a ton of work the next two days before starting vacation weds-sun.
last big block for RRR kicked off yesterday. going for it.
12 PM
Cycling-Road 1:26:00 [3] 25.8 mi (18.0 mph) +860ft
super mellow lunch spin between meetings and packed day. leg ok... i bit tired from yesterday as to be expected. ready to hit it tomorrow though.
Sunday Aug 14, 2016 #
Note
slept:6.0
up mega early (315) to head north. running the Pawnee Buchanan loop today.
6 AM
Running 5:59:00 [3] 25.8 mi (13:55 / mi) +6822ft 11:08 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
knocked another epic colorado loop with PG. early start was worth and the sunrise was sick. we never really pushed all day.. just cruising when we could and hiking the steep stuff up the the passes.
took two diggers on the final descent... both in front of groups of people which always makes it more fun. luckily didn't hurt myself.
didn't drink enough which is always the case when I take a bladder and not bottles/flasks. checked my bladder this morning and I only drank 35oz of 70oz..... over 6+ hours.
can't wait to get back out there and explore some more.
elapsed time was 6:15.
took two diggers on the final descent... both in front of groups of people which always makes it more fun. luckily didn't hurt myself.
didn't drink enough which is always the case when I take a bladder and not bottles/flasks. checked my bladder this morning and I only drank 35oz of 70oz..... over 6+ hours.
can't wait to get back out there and explore some more.
elapsed time was 6:15.
C • Vest 3
Saturday Aug 13, 2016 #
Note
slept:9.25
big sleep for the whole family.
9 AM
Cycling-Road 3:05:00 [3] 53.5 mi (17.4 mph) +4905ft
high grade & city view loop with a bonus loop through KC. solid legs up the climb but not pushing. felt a longer than 3 hours due to the later start.
Friday Aug 12, 2016 #
Note
slept:8.5 weight:146lbs
gnarly work day yesterday but a good one. good sleep but more than ready for the weekend.
7 AM
Running 1:00:00 [3] 8.3 mi (7:14 / mi) +131ft 7:07 / mi
shoes: Hoka Clayton (Red)
morning run at waterton. keeping it flat and mellow. i think my turnover has been pretty shitty from all the climbing. want to get a little bit of it back before RRR.
easy out into the wind and the 10 x 20" accelerations on the way back on the 2'. felt good.
easy out into the wind and the 10 x 20" accelerations on the way back on the 2'. felt good.
3 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer session with mask. 12k.
10' ez
10 x 1' tempo, 1' easy
5' ez
10 x 1' tempo, 1' easy
5' ez
10' ez
10 x 1' tempo, 1' easy
5' ez
10 x 1' tempo, 1' easy
5' ez
Thursday Aug 11, 2016 #
Note
slept:8.5
more good sleep... and stoked the weekend is getting close.
6 AM
Running 1:11:54 [3] 9.1 mi (7:54 / mi) +1169ft 7:03 / mi
shoes: Hoka Speed Instinct (Blu)
early morning run out south valley. just cruising and progressively felt better and better through this run. legs feel good and turnover was better than it's been. I think the flat running is helping with that.
first run in the Hoka Speed Instincts. At first I thought they were kind of stiff but 30 minutes in they started to feel great... like a more cushioned Wildhorse. Not sure i'll run RRR in them but definitely going to keep them in the rotation the next few weeks.
first run in the Hoka Speed Instincts. At first I thought they were kind of stiff but 30 minutes in they started to feel great... like a more cushioned Wildhorse. Not sure i'll run RRR in them but definitely going to keep them in the rotation the next few weeks.
3 PM
Strength/Core 45:00 [3]
gnarly work day... on calls with Cisco ALL DAY AND NIGHT!! stoked to squeeze this in.
warm up:
3 rds
barbell complex
20 situps
10 x DL #65
hatch DL week 4
10 x #135
8 x #145
8 x #155
6 x #175
6 x #185
- 10 x kbs #35 & 25 x situps between sets
5 rounds - no rest between
30" alt ropes
10 x rope slams
1 x mini leg blaster
2e x TGU #26
10 x weighted sit up #25
10 x russian twist #26
5e x kneeling slasher to halo #26
10e x calf raise
warm up:
3 rds
barbell complex
20 situps
10 x DL #65
hatch DL week 4
10 x #135
8 x #145
8 x #155
6 x #175
6 x #185
- 10 x kbs #35 & 25 x situps between sets
5 rounds - no rest between
30" alt ropes
10 x rope slams
1 x mini leg blaster
2e x TGU #26
10 x weighted sit up #25
10 x russian twist #26
5e x kneeling slasher to halo #26
10e x calf raise
Wednesday Aug 10, 2016 #
Note
slept:9.0 weight:146lbs
Big sleep... always after a heavy lifting day.
7 AM
Cycling-Road 2:06:00 [3] 34.7 mi (16.5 mph) +2989ft
mellow spinning with some climbing. out and back on Deer Creek rd to Turkey Creek. awesome morning. felt great.
4 PM
Hike 1:02:00 [3] 3.1 mi (20:00 / mi) +2000ft 12:25 / mi
Back on it with the mask... It works. 12k
Tuesday Aug 9, 2016 #
Note
slept:8.0
great sleep and tough getting up at 530. ate a ton yesterday... typical rest snack attack. probably needed it.
6 AM
Running 1:01:00 [3] 8.3 mi (7:21 / mi) +151ft 7:13 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)
mellow miles on the river. pretty sluggish the first few miles but felt better after the turnaround. 6 x 20" strides after.
4 PM
Strength/Core 1:00:00 [3]
warm up:
myrtl
5 rounds
barbell complex #45
hatch week 4
squat
10 x #95
8 x #115
8 x #125
6 x #140
6 x #150 - last one was hard
- 10 x kbs #35 & 30 situps between rounds
Every 2' for 20'
3 x curtis P #65
10 x box jump 24"
10 x toes to post
sweating buckets!
Monday Aug 8, 2016 #
Note
slept:9.0 (rest day)
great sleep. planned rest day and down week Mon-Sat then the PB loop on Sunday. stoked. my legs need some easy flat running this week to recharge.
Sunday Aug 7, 2016 #
Note
slept:8.5
good sleep and feeling good. ready to back it up today... and then dial it back a bit next week.
i need to back on the mask sessions.. unfortunately. i could tell a difference up in leadville yesterday after not doing them for a few weeks.
i need to back on the mask sessions.. unfortunately. i could tell a difference up in leadville yesterday after not doing them for a few weeks.
10 AM
Running 3:00:00 [3] 20.7 mi (8:42 / mi) +3485ft 7:30 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
late morning long run at deer creek. these later starts are tough but good practice for RRR and i got to hang with Fi and make waffles.
felt great today... kind of of outta nowhere. pretty happy with this run and where I'm at with just under 6 weeks to go. ready for some rest though.
felt great today... kind of of outta nowhere. pretty happy with this run and where I'm at with just under 6 weeks to go. ready for some rest though.
Saturday Aug 6, 2016 #
Note
slept:7.25
passed out on the couch last night after a long day. was tired and hungry all day. needed an easy day for sure.
up early. heading to leadville for some more course recon for maggie.
looking forward to sleeping in tomorrow.
up early. heading to leadville for some more course recon for maggie.
looking forward to sleeping in tomorrow.
8 AM
Running 3:00:00 [3] 18.5 mi (9:44 / mi) +2020ft 8:49 / mi
shoes: Hoka Challenger v2 (Blu/Grn)
maggie's last longish run up in leadville. she wanted to see the turquoise lake section and up the climb to hagerman pass rd... she'll likely be in the dark both ways on these sections.... and it's pretty rocky.
got off the course a mile in! ended up running up to timberline lake which was rad... and worth the bonus miles.
mellow effort as she was told to do. awesome up there today. low 50s, on and off drizzle, and foggy. killer. felt good and just cruised and I barely feel like i ran today.
got off the course a mile in! ended up running up to timberline lake which was rad... and worth the bonus miles.
mellow effort as she was told to do. awesome up there today. low 50s, on and off drizzle, and foggy. killer. felt good and just cruised and I barely feel like i ran today.
Friday Aug 5, 2016 #
Note
slept:8.5 weight:147lbs
up with no alarm and feeling good. fire fighting on the work front... gonna be a busy day.
was gonna ride early but need to jump on some urgent work stuff. bring on the coffee.
6 weeks out from RRR. whoa.
was gonna ride early but need to jump on some urgent work stuff. bring on the coffee.
6 weeks out from RRR. whoa.
12 PM
Running 1:00:00 [3] 8.1 mi (7:24 / mi) +121ft 7:18 / mi
shoes: Hoka Clayton (Red)
long busy, stressful morning of work.... but in the clear now.
was drizzling a bit and didn't feel like riding in the rain or taking the time to ride. easy jog down on the river path. felt good to run flat. need to do this more in the next few weeks to get my turnover going.
mario sent me a pair of Claytons and i took them for a spin. way more cushioned than i expected. really like them.
was drizzling a bit and didn't feel like riding in the rain or taking the time to ride. easy jog down on the river path. felt good to run flat. need to do this more in the next few weeks to get my turnover going.
mario sent me a pair of Claytons and i took them for a spin. way more cushioned than i expected. really like them.
Thursday Aug 4, 2016 #
Note
slept:7.75 weight:145.2lbs
stayed up watching master chef... fell asleep wanting to get up and eat after everything on the show. not the best idea... then more gnarly dreams. deep sleep.
6 AM
Running 1:49:00 [3] 12.6 mi (8:39 / mi) +2854ft 7:07 / mi
shoes: Hoka Challenger v2 (ORG)
sun is coming up later and later each. noticeable.
headed out out ot KC for two repeats of the manor house the climb. the first time i ran every step and the second I power hiked the steep sections. felt pretty good.
headed out out ot KC for two repeats of the manor house the climb. the first time i ran every step and the second I power hiked the steep sections. felt pretty good.
3 PM
Strength/Core 45:00 [3]
warm up:
myrtl
5 rounds
sumo walk w/ band
2 x lunge matrix
10 x push ups
5 rounds
45" rope swings
10 x goblet squat to one leg #35
10 x kbs #35
5e x kb single leg DL #35
5e x kb ground to overhead #35
10 x hippity hops
20 x steps ups
10 x box jumps
30 x sit ups
myrtl
5 rounds
sumo walk w/ band
2 x lunge matrix
10 x push ups
5 rounds
45" rope swings
10 x goblet squat to one leg #35
10 x kbs #35
5e x kb single leg DL #35
5e x kb ground to overhead #35
10 x hippity hops
20 x steps ups
10 x box jumps
30 x sit ups
Hike 45:00 [3] 2.25 mi (20:00 / mi) +1700ft 11:39 / mi
alternating 12% and 15% every 5' @ 3.0
Wednesday Aug 3, 2016 #
Note
slept:9.25 weight:147lbs
sleeping so well right now... and a lot. need it.
11 AM
Cycling-Road 1:53:00 [3] 33.0 mi (17.5 mph) +2244ft
got out after a morning meetings and a lot of work. mentally drained and my legs are feeling the last couple of big weeks. just gotta push through this week before a down week. riding more for recovery until and aerobic volume from now until RRR any way.
easy, HOT spin through DC, SV, and KC.
easy, HOT spin through DC, SV, and KC.
5 PM
Running 35:00 [3] 4.3 mi (8:08 / mi) +207ft 7:47 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)
easy hood jog after a long day of work and a late meeting. just cruised the hood path with the family. felt ok.
Tuesday Aug 2, 2016 #
Note
slept:8.25
up early for another session at GM.
6 AM
Running 1:35:00 [3] 11.3 mi (8:24 / mi) +2670ft 6:52 / mi
shoes: Hoka Challenger v2 (ORG)
another man maker session at green mountain. a little sluggish starting out but started to feel better before hill reps.
3 x Green Mtn Fireroad climb as:
3' run, 1' hike, 3' run, 1' hike, 3' run
tough for sure. the last two 3' climbs on the last time up the fireroad were a grind but stoked to get it done.
really consistent efforts.
Green mtn fireroad climb segment: 10:27, 10:29, 10:28
3 x Green Mtn Fireroad climb as:
3' run, 1' hike, 3' run, 1' hike, 3' run
tough for sure. the last two 3' climbs on the last time up the fireroad were a grind but stoked to get it done.
really consistent efforts.
Green mtn fireroad climb segment: 10:27, 10:29, 10:28
4 PM
Strength/Core 1:00:00 [3]
solid one... was tired and unmotivated going in but got it done.
warm up:
myrtl
3 rounds
barbell complex #45
sum walk
squat wu: 10 x #65, 10 x #95
hatch week 3
squat
8 x #115
8 x #125
6 x #140
6 x #150 - last one was hard
- 15 x kbs #35 & 25 situps between rounds
DL wuL 10 x #135
hatch week 3
8 x #145
8 x #155
6 x #175
6 x #185
- 10 x kneeling curl to press #20 & 15 toes to post between rds
EMOM for 10'
5 x power clean #85
5 x burpess
warm up:
myrtl
3 rounds
barbell complex #45
sum walk
squat wu: 10 x #65, 10 x #95
hatch week 3
squat
8 x #115
8 x #125
6 x #140
6 x #150 - last one was hard
- 15 x kbs #35 & 25 situps between rounds
DL wuL 10 x #135
hatch week 3
8 x #145
8 x #155
6 x #175
6 x #185
- 10 x kneeling curl to press #20 & 15 toes to post between rds
EMOM for 10'
5 x power clean #85
5 x burpess
Monday Aug 1, 2016 #
Note
slept:9.25
huge sleep... pretty all day yesterday. the long, hot run on saturday took it out of me. feeling good this morning. another easy day before charging another big week before a down week.
9 AM
Cycling-Road 1:57:00 [3] 34.2 mi (17.5 mph) +1365ft
mellow spin and finally did the whole platte river path, bear creek path, 470 path loop. a bit long than expected but good for easy recovery spins and will be good in the winter when it's cold. listened to podcasts and just cruised.
4 PM
Hike 1:00:00 [3] 3.0 mi (20:00 / mi) +2148ft 11:55 / mi
solid hike on the treadmill watching youtube videos.
all at 3.0
varied 10' wu
20' @ 15%
5' @ 15%
20' @ 15%
5' @ 5%
want to get a weight vest
all at 3.0
varied 10' wu
20' @ 15%
5' @ 15%
20' @ 15%
5' @ 5%
want to get a weight vest