Training Log Archive: Grandpa Jameson

great beer and food induced coma! up at 6am no alarm. planning on a mellow ride today out and granite basin before nailing it for home.

toby and i headed out to granite basin after cleaning up cabin and some bk#1 slater style. trails were close and we found them pretty quick and some maps. did a solid loop of super fun single track but a little more climbing than either of us wanted.... but the descents were sick! super fast, buffed out... just what mtb'n is all about. some tough near the end with some HAB's.

stoked to get out and spin the legs out before driving home.

i am pretty sure i will be heading back next year!

Event: Whiskey 50 Off Road
 

good dinner last night and OK night of sleep. woke up every hour on the hour and but solid inbetween. dry/heater air kills me! it's cold outside.. 39!

time for Whiskey... we taking SHOTS...
http://www.youtube.com/watch?v=vC--NX8252c

headed out at 645 with ryan and got in solid warm ups on the streets near the race start. wasn't as cool as expected. stoked and ready to race.

another hard race but a fun one for sure.

the race started out pretty fast up the initial road ride and an ok start i was able to bridge back up to the back end of the front group before we hit the fire road. the group split then and then lead pack (top 10) got away. i worked hard once we hit the single track climbing.

that trails were sick. perfect single track... tacky. so fun. i was riding well and making some passes. I saw brent (who later told me he was in 12th at the time) with two guys on his wheel a little bit a head of me. so i hammered to bridge and was making good progress until i went of course. it was fault.

i was hammering a short fireroad section between single track climbs and totally missed a turn. before somebody yelled at me about 10 guys went by... the race was tight to say the least.

got back on the single track climb and just kind of sat in and made passes where i could and then it was time to descend. the descent was rad and maybe some of the most fun stuff i have ever ridden. so rad. i didn't see anybody ahead or behind me the whole descent.

the rest of the race was kind uneventful. the long out and back (12 miles each way was definitely hard. 12 miles descending only to flip and climb 14 back. hard but able to work really hard thanks hanging on brent's wheel for 75% of the way back up until i couldn't hang anymore. he was killing it.

ended the race riding strong and making some passes and got passes by one dude on the final descent when i had a pretty good crash.

at the end of the race i was smashed! the hard riding and altitude definitely did some damage. very satisfying effort.

overall a pretty rad day on the bike and solid effort. my only goal heading in was to go hard and try to break 4 hours. mission accomplished on both fronts. i think 3:30 is attainable for me on this course now that i know what's out there.... and if i could deal with the altitude.

good chance i will be back next year....

great night of sleep. long drive to AZ yesterday but made good time. tom had epic dinner weighting for use. grilled pork chops, pots, and peas... and some west coast IPA's. hit the spot.

beuatiful clear morning hear. 52 and clear. it's 32 and cloudy in prescott right now. we will be starting 15 minutes from now this time tomorrow. gonna be a cold one.

gonna go for a quick run out of toms door and then head the mcdowell mtn park for some fun, mellow riding before hitting the road to the frozen tundra.. prescott!

this run is why i started running again...

decided to just have fun this weekend and kill it training wise. last week was all about the race... this weekend is all about trails, friends, and fun.

headed out from tom's house with a plan for 30 minutes on the sick single track 200 yards from his house. after 15 minutes out just kept going.... then 20 mins past... and just kept going. turned around at 30 minutes and headed back. just tons of sick flowing single track. no hrm or ipod. so fun.

C • yeee haaa 1

after the run and breakkie... and before driving up to prescott.

headed out the mcdowell mtn park with toby and tom. good times. just cruised the long loop. so fun and mellow. legs were feeling good. threw down a couple of efforts to blow out the legs. surprised the the snap i had today. looking forward to racing tomorrow.... i hope it's not too cold.

C • AZ 1

9-530. a good one. this weather sucks. i want to ride my bike.

early shake out run. i was planning on hitting the treadmill buy just as i was heading out the door for the Y the clouds were breaking. so i just charged out side and kept it super mellow. ran down through encinitas and back.

legs were definitely feeling massage yesterday. glad i got out the door.

had plans to get on trainer but the sun was out and streets were drying. headed out on cross bike about 30 min post run to spin out legs. i want to keep today mellow and was stoked to be outside.

legs felt good the the weather held off. stoked to get this in before a long drive out to AZ later today.

not a great night of sleep. up unitl 10 watching the pads... win again then woke up at 3 and had trouble getting back to sleep.

weather is going to be tricky the next couple of days. heading out to ride early... hoping to stay dry.

**** edit.... opened garage and it was drizzling... heading to Y for tready & strength session.

back and forth on what to do all morning. decided to run outside and 1 minute in it started pouring. went back inside and grabbed my stuff for gym and when i walked back outside the sky was clearing.... decided to stay of the treadmill and charge the trails in encinitas ranch.

stoked i did. great run. mellow and rolling. ran through some rain and rainbows. i had originally planned on just running 6 miles/45 minutes today but i felt good and took advantage.

the weather is going nuts for the next couple of days so i am just going to do what i can. i would like to get out for a spin this afternoon before massage but not sure if that will happen.

quick session right after run.

2 rounds of:
50 knee raises w/TRX
20 pull ups w/TRX
100 crunches on ball
30 back ext on ball
5 x 2 roll out push ups + 6 various leg raised on ball

+ foam roller

it was raining on my way home so i hit the YMCA for some more "bonus" miles. I had planned to start building my long after the whiskey 50 but this crazy weather and the way my legs are feeling made me charge it. this is how my wednesdays will be over the next month. double runs. building the morning run and then and EZ 30-45 minutes in the afternoon.

hit the mill.
.5 mile @ 8min/mile pace
1 mile @ 7:30
1 mile @ 7:14
1 mile @ 7:04
.5 mile @ 8min/mile pace

EZ... felt better the faster the pace got but did not want to go below 7 min/mile pace.

the sun was blazing when i came out of Y, gnarly weather day. changing every 15 minutes.

jumped on the CX bike and just cruised up through leucadia, down to encinitas, and then home. Mellow. just spinning out the legs after a big day of running.

Massage with Julie. gnarly. she is awesome and worked me. just what i needed.

even with the crap weather i was able to get in a very solid day of training. i am really stoked i decided to start running again. my body is responding well and it provided a good balance to the riding. a lot of options. can't wait to start some serious trail runs in may!

had plans to be in bed by 9 but heath bell blew the save and pads went to extra innings.... had to stay up and watch the pads win it in the 10th.

C • heathster 1

on the bike before 6 this morning to knock out an interval workout on the trails.

Warm up + 4x3' Vo2 intervals (z5), 3' rec + 10' easy + 4x1' full effort, 3' rec + easy + 4x30" sprint (road on way home) + cool down.

solid ride but nothing spectacular. legs felt good, no soreness, just a little flat. i think there is still some carry over from the super intense effort at sea otter. i remember last year that the race absolutely blasted me and took more time to recover from than i anticipated.

going to play it safe for the rest of the week and keep everything else pretty mellow.

EZ run at lunch. after an "ok" ride this morning i wasn't sure how i would feel on this run but it was good. i wanted to back up yesterdays run with a mellow 30 minutes to shake out the legs and to see how i would feel. it's all good... not niggles and legs are feeling stronger each run.

quick session after run.

2 rounds of:
100 crunches on ball
30 back ext
20 push ups

+ foam roller

perfect sunday sleep. 830-520. in bed early like an old man should be.

gonna keep today mellow with some riding/running/strength work. should be a good one.

felt great this morning... good eating and good sleep yesterday/last night.

nice and warm. just rode down to UCSD and back. standard recovery ride.

great run. i had planned on running long(er) today and i am really glad i decided to not run yesterday and kept this mornings ride super mellow. i wanted to do this run after work but an afternoon meeting got scheduled so i knocked it out at lunch. slammed a banana with some almond butter 30 min before.

i couldn't be happier with how this went. i had good energy and NO fade throughout the run. i was kind or expecting the last couple of miles to be kind of tough, but they weren't. i definitely could have went longer.... but need to patient.

will shoot for 10 miler next week.

C • nice! 1