Training Log Archive: Grandpa JamesonIn the 7 days ending May 16, 2010:
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Sunday May 16, 2010 #
Note
slept:7.5
930-510. good day all around yesterday. ate my face off at bbq. recovery.
up early to head out for run before big DC cutover today. hopefully it doesn't take all day.
up early to head out for run before big DC cutover today. hopefully it doesn't take all day.
6 AM
Running (Endurance) 1:04:17 [3] 7.9 mi (8:08 / mi) +1000ft 7:16 / mi
shoes: Nike Vomero 5
22 in 21
out the door before 6 and ready to go. the plan was just to run an EZ, hilly hour through encinitas ranch.
felt good going out, knee was stiff again but loosened up. hoping things will be 100% by wednesday's long run. other than knee whole body feels great and am stoked with how i am absorbing the running volume.
kept the pace mellow. came to realization that a 50k is not fast and the running leading up is more about time on feet and climbing. a peace with mellow... and not nailing it.
out the door before 6 and ready to go. the plan was just to run an EZ, hilly hour through encinitas ranch.
felt good going out, knee was stiff again but loosened up. hoping things will be 100% by wednesday's long run. other than knee whole body feels great and am stoked with how i am absorbing the running volume.
kept the pace mellow. came to realization that a 50k is not fast and the running leading up is more about time on feet and climbing. a peace with mellow... and not nailing it.
Saturday May 15, 2010 #
Note
slept:8.0
10-615. good sleep. awesome dinner and beers last night. fuel for the weekend!
7 AM
Running (recovery/shake out) 31:36 [2] 4.07 mi (7:46 / mi) +555ft 6:53 / mi
shoes: Nike Vomero 5
20 in 20
EZ run before getting gear ready to go out to hodges. definitely some soreness in the knee... but not the joint just where the gouge is... flesh wound! kept it mellow and rest of body feels great... i could run long today if i wanted/needed. a good sign.
really liking the new shoes.
EZ run before getting gear ready to go out to hodges. definitely some soreness in the knee... but not the joint just where the gouge is... flesh wound! kept it mellow and rest of body feels great... i could run long today if i wanted/needed. a good sign.
really liking the new shoes.
10 AM
Cycling-MTB (Endurance-Recovery) 2:47:00 [3] 29.64 mi (10.6 mph) +1660ft
awesome group ride out at hodges... HUGE crew. beth, slamo, ryan, kerri, toby + friend, denner + friend. easy effort. just having fun on bikes and with friends. what it's all about.
i really like the route we rode... a little of everything and can be as hard as you want to make it.
i really like the route we rode... a little of everything and can be as hard as you want to make it.
1 PM
Running (Endurance) 30:25 [3] 4.05 mi (7:31 / mi) +351ft 6:56 / mi
shoes: Stoltz - 1
21 in 20
about 10 minutes after ride. quick out and back from the parking lot with slater. mellow and cruising. knee felt much better than morning run. not tight.
about 10 minutes after ride. quick out and back from the parking lot with slater. mellow and cruising. knee felt much better than morning run. not tight.
Friday May 14, 2010 #
6 AM
Running (Endurance/Hills) 1:10:33 [3] 8.21 mi (8:36 / mi) +1679ft 7:12 / mi
slept:7.5 shoes: Brooks Cascadia (red)
headed out to La Costa trails first thing this morning. i have really been looking forward to running out there since i started back but i wanted to make sure i was ready. a lot of climbing and descending.
this is not a fast place to run, steep up and technical descending. felt good starting out and all the way through the first climb and just before 4 miles i tripped descending and totally at shit. gash in knee, and scrapes on hand and hip. stupid. kept running.
there was no other option so i turned around and rad the 4 miles back to my truck. knee didn't hurt at all but was bleeding.
right after run i headed to CVS for first aid supplies and cleaned it up in the parking lot. then went home, showered, and cleaned it out thoroughly and then iced. i doesn't hurt, knee mobility is fine, but i could probably use a couple of stitches.... but i just uses some butterfly strips to close it up. i'll be fine!
i need to stop hitting the dirt. 3 times in the last week! i have cuts, scrapes, and bruises everywhere!
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| From Riding/Training Photos |
this is not a fast place to run, steep up and technical descending. felt good starting out and all the way through the first climb and just before 4 miles i tripped descending and totally at shit. gash in knee, and scrapes on hand and hip. stupid. kept running.
there was no other option so i turned around and rad the 4 miles back to my truck. knee didn't hurt at all but was bleeding.
right after run i headed to CVS for first aid supplies and cleaned it up in the parking lot. then went home, showered, and cleaned it out thoroughly and then iced. i doesn't hurt, knee mobility is fine, but i could probably use a couple of stitches.... but i just uses some butterfly strips to close it up. i'll be fine!
i need to stop hitting the dirt. 3 times in the last week! i have cuts, scrapes, and bruises everywhere!
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| From Riding/Training Photos |
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| From Riding/Training Photos |
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| From Riding/Training Photos |
1 PM
Cycling-Road (recovery) 1:12:30 [2] 18.17 mi (15.0 mph) +659ft
recovery spin down to del mar and back. stoked to get out on the bike quickly after getting out of work early and heading to GF!
all EZ. legs feel good. knee a little achy and tight for eating shit this morning but nothing major.
all EZ. legs feel good. knee a little achy and tight for eating shit this morning but nothing major.
2 PM
Strength/Core (hom) 15:00 [3]
quick session at home right after ride.
2 rounds:
100 crunches on ball
30 bac ext on ball
20 TRX pull ups
20 push ups with feet on ball
+foam roller
2 rounds:
100 crunches on ball
30 bac ext on ball
20 TRX pull ups
20 push ups with feet on ball
+foam roller
Thursday May 13, 2010 #
Note
slept:8.0 weight:134.4lbs
93-530. feeling some of the DOMS from RU. legs feel ok but abs, chest, and back are sore. typical of first workout back. more torture today.
EZ riding this AM and may run EZ before or RU or at some point today... but don't need too with one in the bank.
EZ riding this AM and may run EZ before or RU or at some point today... but don't need too with one in the bank.
6 AM
Cycling-Road (Endurance/Recovery) 2:05:31 [3] 32.72 mi (15.6 mph) +1539ft
ahr:127 max:156
mellow ride. just headed up to UCSD and back. legs felt better than expected after all running yesterday. stoked.
not going to run today. i already have 18 in 18 and want to run solid through the weekend and recover from yesterdays BIG day. this ride was good for legs.
not going to run today. i already have 18 in 18 and want to run solid through the weekend and recover from yesterdays BIG day. this ride was good for legs.
6 PM
Note
Rest & Recovery!
i got caught with some work stuff and couldn't make it to RU... probably a good thing. upperbody and abs sore from tuesday. i had thoughts of maybe running when i got home or hitting a home strength session but bagged all that in order to rest. i want to take this week mellow.
i also found out i will not be able to do 12 hours of temecula b/c of big upgrade that weekend. bummer... but it is what it is.
i am doing tons of research to try and build a plan to charge the 50k in july. by next week i want to start on a solid plan while keeping the bike rolling.
i got caught with some work stuff and couldn't make it to RU... probably a good thing. upperbody and abs sore from tuesday. i had thoughts of maybe running when i got home or hitting a home strength session but bagged all that in order to rest. i want to take this week mellow.
i also found out i will not be able to do 12 hours of temecula b/c of big upgrade that weekend. bummer... but it is what it is.
i am doing tons of research to try and build a plan to charge the 50k in july. by next week i want to start on a solid plan while keeping the bike rolling.
Wednesday May 12, 2010 #
Note
slept:8.25
10-615. great sleep. best in a while. needed it.
7 AM
Running (Endurance-Long) 1:41:46 [3] 13.33 mi (7:38 / mi) +1417ft 6:56 / mi
shoes: Nike Vomero 5
17 in 17
no rush getting out the door after some GOOD sleep. First run in new shoes, Nike Vomero 5. I got them this week because i wanted a shoe with a bit more cushion than the lunar elite +'s for my long runs.
headed out the door and decided to run a flatter course along the coast instead of the hills in encinitas ranch. really good route.
south along rail trail to cardiff then cut over to coast. once i got through cardiff i crossed over to san elijo lagoon. 50 minutes out and then flipped it. not a fast route but like the varying terrain. this will be a standard long run for me and i can't wait to build up the run until i can get all the way through the lagoon before turning around.
i felt solid on the run, but the last couple of miles i was fading a bit. no cals or water on run. that needs to change as i get closer to 2 hours. body felt good though.
i think i have figured out what my basic week will be like from here on out.
no rush getting out the door after some GOOD sleep. First run in new shoes, Nike Vomero 5. I got them this week because i wanted a shoe with a bit more cushion than the lunar elite +'s for my long runs.
headed out the door and decided to run a flatter course along the coast instead of the hills in encinitas ranch. really good route.
south along rail trail to cardiff then cut over to coast. once i got through cardiff i crossed over to san elijo lagoon. 50 minutes out and then flipped it. not a fast route but like the varying terrain. this will be a standard long run for me and i can't wait to build up the run until i can get all the way through the lagoon before turning around.
i felt solid on the run, but the last couple of miles i was fading a bit. no cals or water on run. that needs to change as i get closer to 2 hours. body felt good though.
i think i have figured out what my basic week will be like from here on out.
12 PM
Running (Endurance) 30:03 [3] 4.01 mi (7:30 / mi) +372ft 6:53 / mi
shoes: Nike Lunar Elite +
18 in 17! one in the bank!
run numero dos for the day! this will my "big" wednesday staple. i will increase the morning run and then tack on another 30min/4 miles in the afternoon.
i felt great on this run and better than i did the last mile of morning run. i am basically telling running to come see me!
17.34 miles on the day! booyah!
run numero dos for the day! this will my "big" wednesday staple. i will increase the morning run and then tack on another 30min/4 miles in the afternoon.
i felt great on this run and better than i did the last mile of morning run. i am basically telling running to come see me!
17.34 miles on the day! booyah!
Tuesday May 11, 2010 #
Note
slept:8.0
930-530. solid. stoked i didn't ride yesterday feeling good. more ez stuff today. ride/run/RU. back to getting strong.
6 AM
Cycling-Road (recovery) 1:46:46 [2] 27.0 mi (15.2 mph) +1342ft
ahr:123 max:149
mellow miles. just and ez spin up through carlsbad and then back down the coast. nothing. hard. all about recovery and taking it easy.
12 PM
Running (Endurance) 43:40 [3] 6.02 mi (7:15 / mi) +937ft 6:19 / mi
shoes: Nike Lunar Elite +
mellow lunch run on the work trail. i was planning on just running 4 miles/30 minutes but at 2 miles i was starting to feel really good and just ran the whole out and back. good energy, no fatigue, no niggles.... body is good!
4 PM
Strength/Core (RU Func Strength class ) 45:00 [4]
first day back at it. i want to hit RU twice a week through june and really work on building strength and muscle.
hard workout for sure. stoked to be back.
hard workout for sure. stoked to be back.
Monday May 10, 2010 #
Note
slept:8.75
930-615. good relaxing day yesterday and stoked with the mellow workouts. my is feeling good these days and recovering well.
mellow run this AM... day 15 and and EZ ride with beth this afternoon.
mellow run this AM... day 15 and and EZ ride with beth this afternoon.
7 AM
Running (Endurance) 53:42 [3] 6.7 mi (8:01 / mi) +846ft 7:10 / mi
shoes: lunar trainer
15 in 15
no rush getting out the door. another mellow run. about the same effort as yesterdy but quite a bit more climbing. didn't push it at all. still in recovery/ez mode. looking forward to long run on weds.
no rush getting out the door. another mellow run. about the same effort as yesterdy but quite a bit more climbing. didn't push it at all. still in recovery/ez mode. looking forward to long run on weds.
8 PM
Note
blessing in disguise.
i got caught up with some stuff at work and couldn't meet beth to ride.... and then tj wanted to grab a beer. i was feeling pretty tired all day and really want to take it easy this week. i haven't had and en EZ/recovery week in a LONG time. the past month of racing and travelling has been awesome but has definitely taken its toll. i need rest.
so tj and i had a couple of good beer and then i made an epic dinner.... mellow stuff all week.
i got caught up with some stuff at work and couldn't meet beth to ride.... and then tj wanted to grab a beer. i was feeling pretty tired all day and really want to take it easy this week. i haven't had and en EZ/recovery week in a LONG time. the past month of racing and travelling has been awesome but has definitely taken its toll. i need rest.
so tj and i had a couple of good beer and then i made an epic dinner.... mellow stuff all week.