Training Log Archive: Grandpa Jameson

924-5. up and ready to rip!

good warm up for me. Ran up first climb and descended at a good clip. wanted to really warm up my quads for the pounding. then I ran up the finishing descent and back. I was feeling really good...

well...i "raced" and that was the goal.

I got on the start line with my homeboy Jon Clark (super fast and been focusing solely on trail racing the past couple of years). It looked like there were a bunch of other fast dudes there too, and he confirmed that. About 10 guys at the front with me. rad. game on.

we started on a road, then double track then a single track climb for a couple of miles. when the gun went off they all took off. I was probably 7th or 8th in a group of 12ish. We were running fast but right before we hit the dirt I had to remind myself why I came out to this race.... to race, push myself, and get uncomfortable.

So I moved into 3rd place behind Jon as we started the climb. After another .25 I said F it and went to the front to lead it out. I love racing!! I lead for about mile of the climb, controlling the pace, and then the guy said would probably win the race wanted by so I let him and just sat on him. I was feeling good, then jon wanted by and through in a full on attack. I didn't have the speed.

He and the other guy got a bit of a gap but I was keeping them in sight. In the next mile they kinda got away and I was in third and being chased by 2 guys. I got caught, and dropped on the flats right around the aid station at mile 5.... I kept this guy cross country guy in sight.

then we started climbing again and I caught back up and passed him to move back into third. I kept pushing on the climb until the final 2 mile descent. the 4th and 5th were both coming for me.

I let it rip on the steep, fun, single track descent. i was running AS FAST AS I COULD. I couldn't go any faster. according to my garmin i hit 4:19/mile pace and a lot of time at 4:30 pace... and they were still catching. well i ended up getting caught by both of them less the .25 from the finish. I finished 5th OA and 2nd AG to JC.

Super stoked on the race and effort. I have some room for improvement, but pretty happy with where I'm at right now.

cool down

10-630. up early to pack and head up to the OC to ride and then on to LA.

good times riding in the OC with Slamo & Ryan. some of the most beautiful sights and roads I have ever seen! I am currently looking for apartments that are in walking distance to the sweet bike path. I am really considering moving up there, selling my road bike, and buying a sweet TT rig and risking my life riding the bike path on weekends and holidays only!!

C • only if 5

1045-7. banking it the next couple of days.

mellow morning.

rolled out just before to meet up with kurt. We rode south to TP and met up with Pete and then back to cardiff for coffee. We all split up and I got in another hour. I feel strong on the bike right now, not top end though. Pushing big gears on the climbs.

nice evening jog. floating. legs feel good. not sure if i will jog tomorrow. might test just doing an ez ride to see how the legs feel tomorrow. experiment for upcoming races.

quick sesh after run.
sit ups on ball
foam roller
band stretching

930-530. up early to head down south to work with a customer (7-11). Damn the medical industry likes to get on it early!

I was super tired last night. right after dinner I could of went to bed. really good sleep.

AWESOME run... maybe the best I have felt all year!

I sent Lucho an email this morning about what how I should approach the next couple of weeks leading up to the 50k and he set me straight. I was thinking about running long (~3 hrs on satruday) before this sunday's 18k race. he told me that I was underestimating my fitness and to focus on speed and quality the next couple of weeks and use the races for true quality and not go into them smoked. he said I should run hard today and then back off fri/sat before the race... and then let it rip!

he also gave me some ideas for workouts today so that's what I did.

I headed out to la costa after working down south this morning. I knew the loop i wanted to run. I charged the 3 single track climbs incorporating on each:
5 x 1min HARD (above threshold)
- on 1 min "recovery" (just below threshold)
- each climb is probably 12-15 min long so I just ran steady/tempo after the intervals were over.
then I kept rolling on the descents. my descending skills are definitely improving... I think it's from watching all the Killian videos on youtube!!!

I'm looking forward to getting back out there soon and running the entire climbs at threshold and then the whole loop at a tempo effort. time to get to work.

C • work 1

afternoon shake out around the hood. so nice out. fall is here. cool air and killer skies.... and good legs!

945-5. Up early for CF. Grinding away. Sticking to the plan. Only another week of CF before a bit of break and reduced volume.

WU: jrope & DU practice - finally getting the hang of it.
PVC work and Snatch progression and skill work.

WOD
20 minute AMRAP
5 Power Snatch #55
10 Burpees
15 Double Under's (1 single, 1 DU, unitl 15 DU's)
9 rounds + 5 PS

Pretty stoked with the workout and progress. The power snatch was solid and conservative on weight. First time doing the movement in a long time, but felt good and challenging in WOD. Stoked on the DU's. Still have to throw a single in between, but was able to get all 15 mostly unbroken every round.... which made for extra work!! 15 singles per round too!

C • DU 1

awesome ride with Pete. It's been quite a while since I have ridden this long and it felt pretty good. I don't really feel fast right now on the bike but I am strong. Climbing out of the saddle feels good.

more epic weather.

quick look in the ranch and feeling good. took it out nice and easy and pushed it just a bit on the climbs. focusing on turnover on the flats, not speed or running hard. focusing on totally relaxing my body while running and getting into a rhythm. just letting my legs go...

stoked to wrap a big training day. that's my focus heading into the 50 miler. I am not planning on running big miles but if I can get some good long runs and big days like today I think I can roll in fresh, strong, healthy, and ready rip!

awesome late arvo sesh with brad and kurt. small but fun and just rad surfing with friends.

followed it up with beer and taco tuesday at lumberyard. all good.

good sesh this morning... feeling good.

WU: pull up progression and stretching then..

MAX Pull ups: 32 unbroken. I can get more...

then more warm up. running drills, dynamic stretching

WOD:
suicide sprint (25 meter course so probably 100 meters of running per)
3 man makers #30 db's
there is a team A and B. Team A goes first. When they complete the
first round, team B immediately begins. As soon as Team B completes
their round, team A begins next round etc... until both teams have
completed 10 rounds.
34:12 for the 4 us to knock it out. i teamed with a guy and super strong and fit. pushed me throughout... good times!

rolled down to lofty bean after crossfit to meet kurt. after coffee his sprinters loop and then a stop at VH. another day living the dream!

10-7. BIG sleep. my body needed it. No thoughts of crossfit today.

after a cup of coffee bolted out the door. busy day of work. rode the RSF loop. nice cool morning. just opening up the legs a bit and felt pretty good.

met ramon down at Movin Shoes for the monday night group run... he said it was good place to meet some new "people". he was right...

ran with the group and it was quick. up through encinitas hood and then down to seaside reef. back along the coast. good times chatting with ramon and doing something different on a monday night.