Training Log Archive: Grandpa Jameson

10-6. stoked about yesterday on all fronts. race, friends, and food. taking it mellow today... and for the next couple of weeks. doesn't mean i won't be training, but backing off the bike a bit before building back up.

woke up this morning feeling pretty good. legs tight but no soreness. beth had an hour EZ run on the schedule so i headed out with her after plenty of coffee and food.

just what my body needed. i was really surprised with how my legs felt. not sore at all. pace was mellow, beth controlled. just a really good, mellow run.

Recovery spin about 20 minutes after run. beth headed to the pool and i jumped on the bike to flush out the legs. kind of a windy, crappy mornning on the coast, but it was nice after the all the sun yesterday.

headwind heading south, kept it in the small ring. first 30 min i was kind of tired/over it, but the last hour was solid and felt better the long i went. cut it at 90.

more mellow riding coming up this week. going to just try to ride with beth as much as possible. nothing hard.

Event: The Traverse
 

in bed before 930 and woke up at 355 w/o alarm. pretty good sleep.

relaxing night last night. and good dinner. sea bass fajitas.

From Food!

race warm up. not as long as i wanted but good enough. just ez spinning on bstar rd with a couple of accelerations.

felt good all day.

got on the starting line right next to manny and it was pretty cold... called weeger up next to me... time to man up!

got in front pack of 5-10 for the initial miles and pace was solid. a little slower than VQ i think but still game on. manny and 2 others got a way and i was sitting in 5th overall climbing to the gate with 4th about 30 yards up on me. just kept the gap and didn't try to close. he was working really hard and i was thinking he would eventually blow.

rode solid all day and caught 4th place on the main divide after motorway and worked hard to get away and did. at 4 corners beth, slater, and mo were waiting with bottles and i was stoked to see them and was feeling good.

charged santiago and then bombed main divide. half way between UHJ and LHJ and i ate shit going 30 mph.... HARD. scary. upperbody got ripped off my bike by a log and my helmet and glasses were ripped off my head. my handle bars twisted and chain came off. i jumped up assessed everything and got back on it. only damage to the body was a scraped up kneed and some cuts on my hand. minor but definitely kept from from railing the rest of the super fast fireroad sections. the 29er is FAST.

i obviously lost some time with the crash and could see guy Sutton (5th) reeling me back a bit and he as riding strong. i worked hard to keep him away climbing up to trabuco but he was making up ground for sure and was pretty much on my wheel when we started descending trabuco.

he got by me and i never saw him. i rode trabuco OK. it was really overgrown and after getting away clean in my crash i didn't want to push my luck and settled on taking 5th overall and winning my class.... and smashing my time goal of sub 4:30!

splits:
bstar gate to gate: 40:56 (4 mins faster than VQ)
bstart upper gate to golf ball: 4:04 (45 min to golf ball from start)
golf ball to MW: 45:26 (much faster than VQ - 10 minutes faster overall to MW. traverse 1:30, VQ 1:40)
MW to 4 corners: 37:59
4 corners to santiago peak: 32:31
santiago peak to trabuco: 50:52
trabuco to finish: 38:14

happy with times and improvements across the board. nutrition was $$$ to. the V and P.

C • You're Flying... 1

13 in 13

mellow shake out run with slater around the wetlands before party time. felt really good running actually. nice and hot. so stoked to get this in.

10-530. becoming standard. solid. mellow day... busy at work. too many meetings.

12 in 12

decided to charge a mellow run first thing in the AM and then spin after. rad morning, super warm. just an EZ 15 min out and back from home and along the rail trail to cardiff. nice and slow/mellow.

on bike about 10 minutes after finishing up run. just cruised down to del mar, then back up through leucadia. spinfest. mega mellow. legs feeling good. stoked i decided to run before and then spin after.

looking forward to tomorrow.

C • rippin on the two nine 2

10-530. zombie sleep.

headed to the trails. the plan was to keep it all mellow except for some "pre-race" intervals to shake out the legs.

30 min warm-up to trails and then 4x3 min on mini race loop. i got into the first one and was feeling good and then started descending and clipped a pedal and totally at shit going fast. bucked me over the bars and and hit the ground and my head hit a rock. definitely rattled me for a second. stoked on my helmet. just some minor scrapes, nothing major.

that woke me up and i finished the intervals and then got in some mellow climbing be fore heading home. on the way home i did 4x30 seconds all out from stop lights. felt snappy. first time in a while.

11 in 11.

was going to run at lunch but went on a lunch date with B instead. awesome lunch at jimbo's. mega salad with eggs and avo.

hit san elijo after work and felt great. this is not a "fast" place to run and am pretty stoked to avg 7:16 miles while going EZ and with some climbing and soft sand running. it's coming along... no niggles. feeling good.

trying to decide whether to run another EZ 30 min tomorrow or not. traverse is saturday but i am loving running and am shooting for 30 in 30, but am also planning some double days soon to build volume. hmmmmmm..... DCer's thoughts?

B.O.T.D. = PTE

C • rollin 1

915-515. doing a good job getting to be on time.

just keeping it rolling and mellow. legs were feeling yesterdays long run but nothing bad, about what i expected.

i just wanted to get in a mellow couple of hours and the ride was perfect. i felt good and didn't push the effort at all.

10 in 10

shake out run at lunch on the trail. i was pretty tired and sluggish going in... even after a lot of coffee but wanted to knock this out and loosen up the running muscles after yesterdays long run.

some tightness in calves and hips which is pretty typical for me the day after a long run... especially when i am building back up. loosened up after the first mile and then i was just cruising. feeling really good. energy level increasing through out run.

no tightness in L hammy today. hit the foam roller right after.

in bed 930-6am... should have been 8.5 hours of sleep but was a wake from 3-4am... wide awake. making plans!

9th day running in a row. plan is for 30 in 30, but i will have to bank a couple of double days with the traverse coming up.

headed out the door feeling good. i wanted to get in 90 minutes. with some good climbing. did another solid loop in encinitas ranch. 12 miles and 90 mins on the dot.

left hammy got a little tight in the last 2 miles. nothing major just need to make sure to hit the foam roller and stretch it out.

good long run and the plan will be to add 10-15 minutes a week to this until i reach 2 hours.

C • sweet! 9

C • 30n30 3

maintenance/core session at lunch.

started with 2 rounds of:
100 various crunches on ball w/ 8lb med ball
20 push ups
1 min plank with feet on med ball

+foam roller between rounds

then.

myrtl

then.

2 x 20 lat pull down
2 x 20 weighted back ext
2 x 40 (20 ea side) weighted side bend

PURE RECOVERY!

hit the road with beth around 4 and headed for the coast. super warm and no wind... PERFECT. we rode super mellow. just what both of us needed. great time on the bikes. no effort.

915-530. solid and wide awake this morning. back to the grind.

I am a believer! headed out to la costa trails early this am... feeling great. super clear morning and really stoked to put the 29er through the ringer an my trails.

rode standard loop and the bike handled great. very noticeable differences with the bigger wheels. much fast climbing over rocks and rough terrain and much faster descending. able to carry much more speed without pedaling. stoked on the new ride. can't wait to race it and ride it more.

lunch run on the trail.

i had planned to run 4-6 miles (30-45min) depending on how i felt. started out mellow and felt better as the run progressed. nice ez run. WARM.... can't wait for summer.

right after run.

3 rounds of:
100 crunches on ball
20 back ext on ball

+foam roller