Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 16, 2012:
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Sunday Dec 16, 2012 #
Cycling-Road 2:57:00 [3] 48.3 mi (16.4 mph) +1677ft
slept:8.0
mellow sunday. Calves a bit sore from saturday's run. Met up wiht Kurt and then rolled north to meet Slater, Denner, and Airey. fun spinning with crew and good for recovery.... but i kinda just wanted to run.
Saturday Dec 15, 2012 #
8 AM
Running 3:01:00 [3] 20.4 mi (8:52 / mi) +5833ft 6:59 / mi
slept:7.5 shoes: Saucony - Peregrine 2
Awesome run. First time out at Mt Woodson. Only 25 minutes from my house... can't believe I have never been there. Perfect place to work on my weaknesses.... long (3+ mile) climbs and technical descending.
Hit the first loop with Maggie, Brad, Grant, & Glen. the "climb" is 3.6 miles with 1933ft of climbing. Pretty conservative the first time and went under 40 mins. Then we descended the backside (steep road) and flipped it at the bottom. Another solid effort coming.
finished our first loop right at 12 miles and then hit the climb again... this time with Mike. He pushed and had the KOM on strava for the climb (39:56).... so I went after and got up in 38:05. super fun running with him and maggie.
then descended and the long way back to parking lot. such a fun run and a beautiful day out there.
I think it's time to go after all the KOM's in the area. I want the FKT's. It's on!
Hit the first loop with Maggie, Brad, Grant, & Glen. the "climb" is 3.6 miles with 1933ft of climbing. Pretty conservative the first time and went under 40 mins. Then we descended the backside (steep road) and flipped it at the bottom. Another solid effort coming.
finished our first loop right at 12 miles and then hit the climb again... this time with Mike. He pushed and had the KOM on strava for the climb (39:56).... so I went after and got up in 38:05. super fun running with him and maggie.
then descended and the long way back to parking lot. such a fun run and a beautiful day out there.
I think it's time to go after all the KOM's in the area. I want the FKT's. It's on!
C • KOM 1
Friday Dec 14, 2012 #
6 AM
Running (Tempo) 1:03:00 [3] 9.01 mi (7:00 / mi) +196ft 6:51 / mi
shoes: Brooks PureFlow - Black/Blue
met up with Paul at seaside market bux. after coffee rolled at 615. Plan was for ~4 miles of tempo. learning so much about running from him. I knew this was going to hurt. after a 2.5 mile warm up we got to work.
Tempo Interval - moonlight beach to solana beach
22:04
3.8 miles
avg pace: 5:49
good first tempo effort in a long time. these will pretty standard sessions with paul.
Tempo Interval - moonlight beach to solana beach
22:04
3.8 miles
avg pace: 5:49
good first tempo effort in a long time. these will pretty standard sessions with paul.
12 PM
Strength/Core (Pure Fitness) 20:00 [3]
Lunch sesh.
stretching
2 x 100 situps on ball
myrtl
10 x 1 min planks
foam roller
stretching
2 x 100 situps on ball
myrtl
10 x 1 min planks
foam roller
Thursday Dec 13, 2012 #
Note
slept:8.0
damn i'm sore.... the work in the gym yesterday obviously is something i've been lacking. need to keep it up for a couple of weeks though... stay bomb proof heading into the new year...
late night out with my nephew visiting from germany. 22 years old... living the dream... good times... but pretty buckled today.
late night out with my nephew visiting from germany. 22 years old... living the dream... good times... but pretty buckled today.
10 AM
Running 1:40:00 [3] 11.7 mi (8:33 / mi) +1854ft 7:26 / mi
shoes: Hoka - Stinson EVO
killer rain run! took advantage of working from home today and headed out to la costa. it was pretty muddy and slippery to took it easy on the descents. rained most of the run... super fun. Just ran all day pace.
4 PM
Yoga (Core Power 2) 1:00:00 [3]
stoked to get this in. 2 sessions this week! Only dude in the class... always a good thing.
6 PM
Body Work 1 [3]
Massage with Shari. body considerably tighter then it has been. need to stay doing the "right" things leading up to Avalon.
Wednesday Dec 12, 2012 #
6 AM
Cycling-Road 1:36:00 [3] 27.4 mi (17.1 mph) +935ft
slept:7.0
up and on it early to meet up with brad and scott. Paul wanted me to run with him but I gotta be smart. i want to slowly build the running volume and use the bike to supplement. I'd like to carry 75-85 miles a week leading into Avalon on 1/12 and then hit 100/week leading up to old goats.... stoked for that challenge as much as i am the racing..
ride was good, legs were good... cold. coffee stop before and after.
ride was good, legs were good... cold. coffee stop before and after.
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
easing back in the lifting....
stretching
2 x 10 ea leg - SL TRX/Bosu squat
2 x deadlift
2 x squat
2 x 10 ea leg step ups
2 x 10 ea leg lateral step ups
2 x med ball twists
pvc roller
stretching
2 x 10 ea leg - SL TRX/Bosu squat
2 x deadlift
2 x squat
2 x 10 ea leg step ups
2 x 10 ea leg lateral step ups
2 x med ball twists
pvc roller
5 PM
Running 41:00 [3] 5.55 mi (7:23 / mi) +250ft 7:05 / mi
shoes: Hoka - Combo XT
quick run after work. down to cardiff and back. kept it short and mellow. good turnover...
Tuesday Dec 11, 2012 #
Yoga (Core Power 2) 1:00:00 [3]
welcome back. first sesh since the week before TNF50. amazing how much tighter my body is. good reminder that this stuff is good for me.
6 AM
Running (intervals) 1:05:30 [3] 9.1 mi (7:12 / mi) +654ft 6:44 / mi
slept:7.0 shoes: Brooks PureFlow - Black/Blue
running with runners... this one stung a bit...
met up with Paul for his interval session. my plan right now is to run with him as much as possible. he's sub 70 min half mary guy and he's just getting back into the swing of things training-wise. he has a coach so I am going to poach his plan/training when i can. new stimulus and someone to chase.
ran a loop through the ranch and mixed 5 x 2min "hard" on 1 min recovery. he had me on the rivet during every one, but I felt like i got stronger with each one. good run for me. this is going to be game changer.
met up with Paul for his interval session. my plan right now is to run with him as much as possible. he's sub 70 min half mary guy and he's just getting back into the swing of things training-wise. he has a coach so I am going to poach his plan/training when i can. new stimulus and someone to chase.
ran a loop through the ranch and mixed 5 x 2min "hard" on 1 min recovery. he had me on the rivet during every one, but I felt like i got stronger with each one. good run for me. this is going to be game changer.
Monday Dec 10, 2012 #
Note
slept:7.0
I think I pretty much nailed my recovery from the 50 miler. Ideally I would have liked to get into Yoga but I was a bit too sore early in the week and then got busy. Not forcing anything. NO scrambling.
No more soreness anywhere and ready to start ripping. Training more like a runner starts today. weekly recap:
averages - sleep:8
running miles: 22.8
cycling miles: 137
strength/prehab: 3 mellow sessions at lunch.
No more soreness anywhere and ready to start ripping. Training more like a runner starts today. weekly recap:
averages - sleep:8
running miles: 22.8
cycling miles: 137
strength/prehab: 3 mellow sessions at lunch.
6 AM
Running 1:08:38 [3] 9.01 mi (7:37 / mi) +408ft 7:18 / mi
shoes: New Balance 890 v2 - Green
met up with paul early. mellow short loop down the coast through cardiff and back. good legs and motivation.... time to push it a bit.
12 PM
Strength/Core (Pure Fitness) 30:00 [3]
more focused work for the next couple of weeks.
2 x 21 I.Y.T TRX rows
2 x TRX knee raises
2 x 30 GHD situps
2 x 30 back ext
2 x 5 x 3 box step downs (ea side)
2 x 10 step up + x-chp (ea side)
2 x 100 stiups on ball
myrtl
pvc roller
2 x 21 I.Y.T TRX rows
2 x TRX knee raises
2 x 30 GHD situps
2 x 30 back ext
2 x 5 x 3 box step downs (ea side)
2 x 10 step up + x-chp (ea side)
2 x 100 stiups on ball
myrtl
pvc roller
5 PM
Running 31:30 [3] 4.1 mi (7:41 / mi) +325ft 7:09 / mi
shoes: Hoka - Stinson EVO
quick jog after work in the dark. standard 4 mile loop. just logging the miles.