Training Log Archive: Grandpa JamesonIn the 7 days ending Jun 13, 2010:
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Sunday Jun 13, 2010 #
Note
slept:7.5
930-5. early to bed last night after a rad dinner and relaxing. big datacanter cutover today and hopefully some mellow mtb after.
5 AM
Running (Recovery/Shake-out) 51:58 [2] 6.53 mi (7:57 / mi) +762ft 7:10 / mi
shoes: Nike Vomero 5
out the door early (530am) to knock this out before heading into work. just want to keep the pace really mellow and end a big week of running on the safe side. just cruised standard hilly loop in encinitas ranch. all good.
1 PM
Cycling-MTB (Recovery) 1:17:07 [2] 14.33 mi (11.1 mph) +810ft
EZ ride in PQ canyon after cutover. so stoked to have it behind me... last big one for a while!
just cruised out through the canyon and had fun. No hard efforts. just an easy loop. banking yesterday training.
i want to run this loop...
just cruised out through the canyon and had fun. No hard efforts. just an easy loop. banking yesterday training.
i want to run this loop...
Saturday Jun 12, 2010 #
Event: 12 Hours of Temecula
Note
slept:8.0
10pm-6am. really good sleep and awesome mellow night at home with beth. killer salmon dinner, fro-yo... then cereal.. and more food. fueling up!
7 AM
Cycling-Road (Endurance) 4:07:30 [4] 73.0 mi (17.7 mph) +2260ft
ahr:131 max:174
rolled out to meet up with beth's friends and was stoked to see Ben (strong roadie and mtb'r) and some dudes getting ready for IMCDA. solid/strong crew. headed north through base and into san clemente. we were riding a steady tempo and all taking turns with a slight tail wind. definitely put in some good work.
on the way back we had a solid headwind and beth fell off the back so i waited to bring her back and crew kept hammering. i ended up pulling all the way through the base and back to oside. working hard against the wind. full on TT effort. good practice.
more solid riding down the coast until we split for home. definitely a very solid ride with some good efforts. was really curious to see how i could back up a run after working so hard.... it's been a while...
on the way back we had a solid headwind and beth fell off the back so i waited to bring her back and crew kept hammering. i ended up pulling all the way through the base and back to oside. working hard against the wind. full on TT effort. good practice.
more solid riding down the coast until we split for home. definitely a very solid ride with some good efforts. was really curious to see how i could back up a run after working so hard.... it's been a while...
12 PM
Running (T-Run) 1:07:57 [3] 10.11 mi (6:43 / mi) +1195ft 6:03 / mi
shoes: Nike Vomero 5
i was really curious to see how i would feel heading out. tried out some cliff shot bloks on the run. ate one before heading out.
the plan was to just run by feel for 1:10 (35 min out/35 back)
immediately found my legs. running into the same headwind i hit on the bike and up some hill. just clicking off miles and feeling progressively better... and better.
took 2 more clif shot bloks (margarita) at the turn around and the got some water at the seaside bathrooms.
i really started feeling the best about 40 minutes and just stayed on it. not pushing the pace. cruising.
so stoked with how this run went. i had no pace goals at all. just to run and feel it out. all miles sub 7 min pace except mile 2 (head wind/uphill/crosswalks)
can't wait run even longer off the bike... and go fast!
the plan was to just run by feel for 1:10 (35 min out/35 back)
immediately found my legs. running into the same headwind i hit on the bike and up some hill. just clicking off miles and feeling progressively better... and better.
took 2 more clif shot bloks (margarita) at the turn around and the got some water at the seaside bathrooms.
i really started feeling the best about 40 minutes and just stayed on it. not pushing the pace. cruising.
so stoked with how this run went. i had no pace goals at all. just to run and feel it out. all miles sub 7 min pace except mile 2 (head wind/uphill/crosswalks)
can't wait run even longer off the bike... and go fast!
4 PM
Swimming (YMCA) 30:00 [3] 0.91 mi (32:57 / mi)
quick, mellow sesh. after a big lunch and a nap beth and i walked over to the YMCA. so rad having it so close....and then we knocked it out.
1600 yards
300 swim
300 kick
300 drill
2 x 300 pull w/paddles
100 c/d
word.... time to EAT!!!
1600 yards
300 swim
300 kick
300 drill
2 x 300 pull w/paddles
100 c/d
word.... time to EAT!!!
Friday Jun 11, 2010 #
Note
slept:7.0
1030-530. stayed up a bit later bullshitting.
6 AM
Cycling-Road (endurance) 2:22:49 [3] 38.81 mi (16.3 mph) +2454ft
ahr:130 max:162
was planning on heading out on the MTB but don't want to get burned out on local trails so just headed out on the road bike. road the swami's/elfin loop and worked the all the rollers out of the saddle using big gears. everything else was mellow.
4 PM
Running (Endurance) 42:20 [3] 6.11 mi (6:56 / mi) +606ft 6:20 / mi
shoes: Nike Lunar Elite +
keeping it rolling...
after work/movie. super nice and warm. not goal for weekly mileage just run as much as possible while i feel good.... a good run for sure. nice and quick with very low PE.
time to fire up the grill... and feed the machine!
after work/movie. super nice and warm. not goal for weekly mileage just run as much as possible while i feel good.... a good run for sure. nice and quick with very low PE.
time to fire up the grill... and feed the machine!
Thursday Jun 10, 2010 #
Note
slept:7.5 weight:135lbs
930-5. great sleep and i feel great. not feeling any DOM in legs after running 22 miles yesterday.
6 AM
Swimming intervals (masters) 1:00:00 [3] 1.82 mi (32:58 / mi)
First masters session since november 2008!
good times and f'n hard. good change of pace.
3200 yards.
300 swim
4 x 25k + 50 drill + 75 swim
4 x 150 b+5
4 x 150 b
4 x 150 b+5
2 x 150 b
2 x 100
good times and f'n hard. good change of pace.
3200 yards.
300 swim
4 x 25k + 50 drill + 75 swim
4 x 150 b+5
4 x 150 b
4 x 150 b+5
2 x 150 b
2 x 100
12 PM
Running (endurance) 44:22 [3] 6.06 mi (7:19 / mi) +476ft 6:49 / mi
shoes: Nike Lunar Elite +
Lunch run. after sitting in training all morning got out on the work trail and felt good. just cruised to shake out the legs. still kind of blow away with how i am absorbing all this running mileage. no doms, tightness, ANYTHING from yesterdays 22+ miles.
1 PM
Strength/Core (work gym) 15:00 [3]
quick quality session right after run.
2 rounds of:
100 crunches on ball w/ 10lb med ball
20 pushups w/ 6 leg raises every 5
2 x 20 lat pull down
2 x 20 weighted back ext
2 x 40 (20 ea side) weighted side bends
+stretching
2 rounds of:
100 crunches on ball w/ 10lb med ball
20 pushups w/ 6 leg raises every 5
2 x 20 lat pull down
2 x 20 weighted back ext
2 x 40 (20 ea side) weighted side bends
+stretching
5 PM
Note
MASSAGE! another good one... julie kills it. my body feels great. absolutely no fatigue or soreness from the the week so far... and i have put in some QUALITY sessions! so stoked. i am recovering all-time right now.
i have been getting weekly massages/adjustments, eating great, sleeping great, and have gained a pound or two... all this = epic recovery!
i have been getting weekly massages/adjustments, eating great, sleeping great, and have gained a pound or two... all this = epic recovery!
Wednesday Jun 9, 2010 #
Note
slept:8.0
thought about swimming yesterday afternoon and then got a call from trevor... beer at pizza port? no question... swimming was out. good times and good dinner last night... as always. eating like a champ these days....
big run day around a lot of work.
big run day around a lot of work.
6 AM
Running (Endurance-Long) 2:02:59 [3] 16.46 mi (7:28 / mi) +1381ft 6:55 / mi
since i am bagging 50k, for various reasons, my plan is to keep my long run at 2hrs with another 30 min later in the day. that should get me 20 miles on my long day which is plenty for now.
headed on the same route i have been doing my long runs and ran all the way through the lagoon and to the bathroom in san dieguito (exactly 1 hour out) park and back. this will be the standard. got some water and took down a double latte powergel.
solid run with consistent pace. no fade.
headed on the same route i have been doing my long runs and ran all the way through the lagoon and to the bathroom in san dieguito (exactly 1 hour out) park and back. this will be the standard. got some water and took down a double latte powergel.
solid run with consistent pace. no fade.
3 PM
Running (Endurance) 41:17 [3] 5.4 mi (7:39 / mi) +670ft 6:50 / mi
shoes: lunar trainer
got off work a little early after being super busy all day and not being able to squeeze in lunch run... i usually struggle with afternoon runs... not today.
felt really good but kept the pace in check. solid loop in encinitas ranch.
biggest day, mileage/time-wise yet.
felt really good but kept the pace in check. solid loop in encinitas ranch.
biggest day, mileage/time-wise yet.
Tuesday Jun 8, 2010 #
Note
slept:7.0
10-5. up without the alarm but it was set for 5:01 anyways. on it weeger style this morning. gotta knock it out early because work meetings and vet appt for pup in afternoon.
still working on plan. thinking about bagging 50k 3 weeks out from from 70.3.... thanks to the advice of DC grandmaster sean...
any other thoughts...about races or training over the summer?
still working on plan. thinking about bagging 50k 3 weeks out from from 70.3.... thanks to the advice of DC grandmaster sean...
any other thoughts...about races or training over the summer?
C • 5am 1
5 AM
Cycling-Road hills (Endurance-Big Gears) 1:46:19 [3] 26.11 mi (14.7 mph) +3051ft
ahr:134 max:168
back to work!
big gear intervals on san elijo & twin oaks. 2 intervals and plan is to build to 4 over the next couple of weeks. Base/Strength work. goals is to keep it aerobic and push big gears (55-65 rpms).
#1 San Elijo (seated)
10:47
1.66 miles, 591 ft of climbing
avg HR: 151
avg CAD: 58
#2 Twin Oaks (seated)
11:46
1.74 miles, 604 ft of climbing
avg HR: 146
avg CAD: 55
after 2nd interval i climbed up double peak and then headed home.
solid work. over 3000 ft of climbing in less than 2 hours.
big gear intervals on san elijo & twin oaks. 2 intervals and plan is to build to 4 over the next couple of weeks. Base/Strength work. goals is to keep it aerobic and push big gears (55-65 rpms).
#1 San Elijo (seated)
10:47
1.66 miles, 591 ft of climbing
avg HR: 151
avg CAD: 58
#2 Twin Oaks (seated)
11:46
1.74 miles, 604 ft of climbing
avg HR: 146
avg CAD: 55
after 2nd interval i climbed up double peak and then headed home.
solid work. over 3000 ft of climbing in less than 2 hours.
7 AM
Running (T-Run (progression)) 42:06 [4] 6.04 mi (6:58 / mi) +823ft 6:10 / mi
shoes: Nike Vomero 5
T-run. this will be the tuesday standard for the next couple of weeks. Big Gear/Strength work on the bike and then straight into a "progression" t-run. the goal is to feel out the first mile and get my feet underneath me and then descend miles 2-5 (pace/effort-wise) and the run steady the last mile.
felt great. good hilly route. out an back in encinitas ranch. good baseline.
miles splits:
1 - 7:43
2 - 7:24
3 - 6:51
4 - 6:38
5 - 6:18
6 - 6:57
very stoked with the effort. hopefully i can drop all those times next week.
felt great. good hilly route. out an back in encinitas ranch. good baseline.
miles splits:
1 - 7:43
2 - 7:24
3 - 6:51
4 - 6:38
5 - 6:18
6 - 6:57
very stoked with the effort. hopefully i can drop all those times next week.
Monday Jun 7, 2010 #
Note
slept:7.5
very good of week of training last week. dropped the mileage a bit of what i had been carrying as still went just over 40... no niggles and feeling basically awesome.
been training a ton, eating a ton... life is good.
big planning week... IT'S ON!
been training a ton, eating a ton... life is good.
big planning week... IT'S ON!
6 AM
Cycling-MTB (Recovery) 1:47:00 [3] 18.43 mi (10.3 mph) +2129ft
ahr:129 max:162
mellow ride out at la costa first thing this morning. didn't see a sole out on the trails. feeling good on mtb. kept the pace in check and only did two climbs instead of the usual 3. good to be on the dirt after a weekend of road riding.
12 PM
Swimming (work pool) 40:00 [3] 1.14 mi (35:05 / mi)
swim at lunch... tanning session. felt good in the water. my plan for swimming right now is going to be the same as when i started running again. short workouts and as much frequency as possible. 30-45min/1500-2000 yard sessions.
2000 yards.
500 swim
200 kick
300 drill
5 x 50
10 x 25
5 x 100 pull w/ paddles
2000 yards.
500 swim
200 kick
300 drill
5 x 50
10 x 25
5 x 100 pull w/ paddles
4 PM
Strength/Core (home) 15:00 [3]
quick home session entering into chillax/couch/baseball watching mode.
2 rounds:
30 knee raises w/ TRX alternating sides
20 knee raises W/ TRX straight
100 various crunches on ball
20 row/pull-ups w/ TRX
20 push ups with feet on ball w/ 6 leg raises every 5 (HARD!!!)
+ foam roller
2 rounds:
30 knee raises w/ TRX alternating sides
20 knee raises W/ TRX straight
100 various crunches on ball
20 row/pull-ups w/ TRX
20 push ups with feet on ball w/ 6 leg raises every 5 (HARD!!!)
+ foam roller