Training Log Archive: Grandpa Jameson

good sleep. could have used more but ruby had other ideas. hit notorious burger last night after run with Maggie, Mer, & Ramon. first time trying that place... epic. one of the best burgers I've had in a very long time. good beers and fries too.... feed the machine!

super small but just wanted to get wet and loosen up. caught 2 fun one. the exact reason i got a new longboard. no way I would have paddled out on my fish.

awesome morning. after surfing had coffee and some killer baked goods with maggie... and the we eventually got out the door. she had a 90 min run and I want about ~ 2hours on the bike. Sprinters loop solo. pretty good legs and can't believe i ran 30+ miles yesterday.... what a difference a month makes.

a day of suffering and making some mistakes but all in all and good day of training. We headed out to cuyamaca to run a couple loops of the cuyamaca 100k course.
Loop 3 - 18+ miles
Loop 2 - 12 miles

mistake #1. sleeping in and not starting running our until 9am. Hot.

Loop 3 is fun and very runnable. kept the pace in check.
mistake #2 - only taking 5 bottles between us for this loop. Ran out with a mile to go and we were rationing last 4 miles.

hit the car between loops and refilled.

Loop 2 of the race is tough. steep climbing out the gate and then rolling and solid descents.
Mistake #3 - only taking 2 bottles for loop 2. got up to mid 90's, dry, no cover. could have used 4 bottles each.
wheels came off with 4 miles to go. i was done... dehydrated... just wanted water. maggie was out too but was rallying. i was walking anything up and she was ripping up. that loop is hard. last year when slater and I ran it we missed a turn near the end that has another gnar climb.

stoked for her. she has her nutrition dialed and is ready for leadville in 2 weeks. me... just a drop in the suffering bank... been a while.... but i needed that!

nutrition - worked well... just needed more water... a lot more!
pre - 2 heaping spoonfuls of justins peanut butter mixed with with justins hazelnut buter. OSMO nutrition pre hydrator

loop 3 - 1.5 bottle water, 1 bottle OSMO hydration mix (70 cals - similar to Skratch... but I like Skratch a lot better)
1 packet of justin's chocolate almond butter.

between loops: 1 bottle of water, 1 powergel, 2 x pre race caps, 1 mdrive joint, 2 thermolytes

loop 2 (death march): 1 skratch labs (so good), 1 bottle NUUN (shoulda had more skratch), 1 powergel (2 x caffeine) at an hour into the loop.

Post (right after run) 2 x ice cold bottles of water, a few sips of coconut water

then we stopped at a gas station: 1 x the most epic popsicles i've ever had, half of a ginger ale, and a liter of water.

tough, awesome day.... character building for sure.

overall lesson: water is awesome!

Celebrated IPA day at GF last night. good times. got a growler of their new citra session IPA. weekend supplies.

finally getting a bit less sore in the upperbody. amazing how 20 kipping pull ups crushed me.... reminded of how good of an exercise they are.

wasn't sure what I was going to do this morning on the bike. considered double peak or just cruising. waited until first 10 minutes to see how the sticks were feeling... damn good and snappy. did a fartlek style workout on the hood loop.

30" hard/30" mellow - from poinsettia to faraday
Tempo from college to canon
30" hard - standing/30" steady - seated - up the college climb (PR'd)
Tempo - Kelly Drive to Chinquapin
30" hard/30" mellow - from tamarack to island

recovered between these intervals and then just cruised home after Island. fun work out and need to do more like this.

capped off a good week of strength work. didn't overdo it on the legs due to big run tomorrow.

2 rounds - core killa all on or with the ball
100 situps
20 mtn climbers
20 windshield wipers
20 v-ups
20 pikes
20 supermans alternating opposite arms and legs
5 rounds of leg raises
20 glute bridge (each leg)
20 hamstring curls

3 rounds
10 x goblet squats to one leg #35
10 x single leg kb dead lift (ea leg) #26
20 x kbs #35

lax ball and stick. acclimating to the heat.

wow... that's gonna leave a mark. it's time to start doing work. at this point I am just going to jump in on Maggie's workouts that Ian prescribes... they are so good. really liking his coaching style and it's working for M.

Hill repeats this morning. 10 x 90" - recovery is jog down

15 min warm up and then we got to work. We ran the first one and found our "spot". Just ran to the spot each time instead of looking at watch. I was right around 90" for all repeats except for 7 & 8. I had a mini blow up and then rallied for last two. felt good to suffer. Maggie smashed me and this workout. I thought she was going to lap me. Putting time into me on the climb and descent. Motivating.

C • Hill Repeats 5

this was good for the body... loosened me up after the run this morning. I need to start using the machines (SM and elliptical) a couple of times a week to supplement mileage until I can run more....

truestretch
3 x 1 min active planks
myrtl

lax ball and stick. making a difference

solid. woke up a 2:20 and thought it was 5. so stoked and rested.

upperbody sore from pull ups and push ups.... it's been a while.

barney's again. in the water at 545. some small fun ones but thought it would have been better. need to start venturing north when the swells have this much south in them.

truestretch - before SM

after SM

5 rounds
20 air squats
5 x lunge matrix
20 situps on ball

PVC pass throughs

back to the SM....

started at Level 8 and increased every 2 min up to 14 and back down a level every minute. felt good.

LAX ball & stick. get loose.

mellow spin down to del mar and back after work. good to get out and loosen up. bad idea heading south. tons of traffic from races going on at the track. that won't happen again.

half of the night in the tent... i can't take it any more. causes my to hyperventilate and sleep like crap @ 10k. it was a nice experiment. I am going to get some masks when they are back in stock and experiment with IHT and doing some hypoxic trainer work.

C • Yup 1

feeling better every day. same 9 mile loop we ran last week. super slow warm up and then slowly built the pace.. some low 6's in there some where on the coast.

lots of talking about race plans this fall. not sure what i'm going to do but if things to progress the way they have i should be ready for some fun stuff.

C • running 3

truestretch & stretching with ball

2 rounds:
1 min front plank
1 min flutter kicks
1 min side plank
1 min superman flutter kicks
1 min side plank

moblitly/stretching with band

2 rounds
10 kipping pull ups (first time since crash, not bad)
10 pushups (still not awesome on clavicle)
30 hanging knee raises

foam roller & more good stretching

mega sleep. went to bed super early. much needed.

I was feeling more smashed yesterday afternoon. definitely feeling saturday's effort and big week. made a huge burger with bacon and feel much better this morning... feels good to feel so smashed! missed it!

finally bought a new longboard yesterday afternoon. 9'0 Roland. now i can get in the water pretty much any day i want.

graston last night before bed. staying on it.

stoked to get out in the water. super small waves but wanted to get wet. paddled out at barney's a little before 6 and got bunch of fun knee-waist high waves. just me and 3 old dudes. good times. i forgot how much fun longboarding is in mini waves.

C • longboarding 1

legs were still kinda feeling saturday so I kept the weight down... but still solid effort.

2 x 100 situps on ball
myrtl
band stretching/moblitly

5 rounds
10 x squats*, good mornings, DL, cleans, thrusters #45 bar
*went up on one legs on squat. G. Rupp style!
20 x kbs #35
30 x situps on ball - rapid fire

truestretch
foam roller

Lax ball & stick. working out the kinks.

fun stroll around the hood trails with maggie after work. super mellow. recovery pace. had to keep telling her to slow down!