Training Log Archive: Grandpa JamesonIn the 7 days ending Oct 6, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||
Sunday Oct 6, 2013 #
Note
slept:8.5
good sleep and up to another mellow sunday....
8 AM
Surfing 1:00:00 [3]
shoes: 9'0 Roland Longboard
fun morning at George's. knee to waist high super clean and just rolling. a bunch of fun waves on the longboard... getting my noseriding skills back.
maggie and ruby walked on the beach and then I took the pup in the water. she was charging... awesome.
maggie and ruby walked on the beach and then I took the pup in the water. she was charging... awesome.
10 AM
Cycling-Road 55:00 [3] 13.7 mi (14.9 mph) +758ft
first spin in a while. mellow spin with maggie to soak up the sunshine before brunch and a lazy sunday on the couch. mlb playoffs & NFL... and probably some bloody mary's.
Saturday Oct 5, 2013 #
6 AM
Running 47:00 [3] 5.3 mi (8:52 / mi) +1155ft 7:21 / mi
shoes: PI Trail M2 - 2 Blue/Yellow
ran Maggie's warm up before the WIEM 50k and then ran to work the aid station and give M bottles at mile 10.
good times working the aid station as always. tough day for running out there. hot and WINDY!
good times working the aid station as always. tough day for running out there. hot and WINDY!
10 AM
Running 50:00 [3] 6.3 mi (7:56 / mi) +817ft 7:04 / mi
shoes: PI Trail M2 - 2 Blue/Yellow
after Maggie came back through aid station i headed. ran to another aid station to see here and then up "i think i can" to hand and see if my CR would be broken out there... nope! winner won in 4:01
Friday Oct 4, 2013 #
Note
slept:7.5
mega sleep. sore from massage.
one glass of wine... headache. it's happened the last 2 times i've had wine. used to drink regularly with not problems. i guess I'll stick to IPA's and bourbon!
one glass of wine... headache. it's happened the last 2 times i've had wine. used to drink regularly with not problems. i guess I'll stick to IPA's and bourbon!
6 AM
Surfing 1:00:00 [3]
shoes: 5'4 KG Fish
better than i thought... paddled out at George's... first one in the water, clean and offshore winds.
12 PM
Strength/Core 30:00 [3]
friday feel good sesh...
stretching on ball
bosu core circuit - 30 reps each - always hard
2 x 10 T-push ups
band mobility & stretcing
pvc roller
truestretch
stretching on ball
bosu core circuit - 30 reps each - always hard
2 x 10 T-push ups
band mobility & stretcing
pvc roller
truestretch
4 PM
Running 32:00 [3] 4.5 mi (7:07 / mi) +443ft 6:30 / mi
shoes: Adidas Adios Boost
quick lap around the hood after work and before hitting happy hour with maggie. felt good. ran in the new adios boost. pretty good so far. will definitely be adding them to the rotation.
Thursday Oct 3, 2013 #
Note
slept:8.0 weight:149lbs
i love sleeping.... wide awake when i woke... feeling aweomse.
5 AM
Running (Tempo) 1:14:00 [3] 10.1 mi (7:20 / mi) +1010ft 6:42 / mi
shoes: PI Road H3
solid run this morning and legs are feeling snappy. mellow warm up in the dark and then knocked out a 3 mile tempo effort around the hood trails. good rolling loop.
3 miles in 18:58 - 6:17/mi pace
could have run a bit harder but just kept it steady and pretty comfortable. definitely starting the feel the increased volume the past month or so. harder/faster running is taking much less effort.
long cooldown to get to about 75 minutes.
over 200 miles in the PI H3's and still love them. I'll definitely be ordering another pair of these. i think they can easily handle 300+ miles.
3 miles in 18:58 - 6:17/mi pace
could have run a bit harder but just kept it steady and pretty comfortable. definitely starting the feel the increased volume the past month or so. harder/faster running is taking much less effort.
long cooldown to get to about 75 minutes.
over 200 miles in the PI H3's and still love them. I'll definitely be ordering another pair of these. i think they can easily handle 300+ miles.
12 PM
Strength/Core 30:00 [3]
stretching on ball
2 x 5 min plank
myrtl
2 rounds
20 air squats
5 x lunge matrix
30 weighted side bends
2 rounds
3 x 5 step down & reach on box
20 single arm kbs #26
truestretch
2 x 5 min plank
myrtl
2 rounds
20 air squats
5 x lunge matrix
30 weighted side bends
2 rounds
3 x 5 step down & reach on box
20 single arm kbs #26
truestretch
5 PM
Body Work (massage) 1 [3]
much needed massage from shari. tons of work on my legs.
Wednesday Oct 2, 2013 #
6 AM
Surfing 45:00 [3]
slept:7.5 shoes: 5'4 KG Fish
there was to be some solid NW swell filling in this morning... not really the case... and it's staying dark so late. checked george's, not working, so i paddled out at barney's. pretty high tide and weak. got a couple of fun ones but got crowded. always good to get wet.
12 PM
Strength/Core 20:00 [3]
quick one... no legs.
stretching
foam roller
band mobility work
2 rounds
21 TRX IYT
15 TRX push up/fly
30 hanging knee raises
stretching
foam roller
band mobility work
2 rounds
21 TRX IYT
15 TRX push up/fly
30 hanging knee raises
Dry Sauna 10:00 [3]
lax ball and stick. mega hot again.
5 PM
Running 33:12 [3] 4.1 mi (8:06 / mi) +410ft 7:24 / mi
shoes: PI Road M3
mellow hood loop with maggie and ruby. PR for ruby on the loop. getting there.... she sleeping in the middle of the floor now!
mellow day. feeling good.
mellow day. feeling good.
Tuesday Oct 1, 2013 #
Note
slept:7.5
it's crazy how just a couple of easy days had me feeling so good.
5 AM
Running (Fartlek) 1:15:00 [3] 10.3 mi (7:17 / mi) +561ft 6:55 / mi
shoes: PI Road H3
another good one. mellow warm up down to the coast. rolling out in the pitch black morning always makes for a mellow (slow) warm up which I think has been a good thing. then we got into the work out. short and sweet.
10 x 1 min faster than 5K effort with 1 minute recovery jog
ran faster as workout progressed and felt better each one. long cool down.
FE Ultragen post workout. I've drinking this after all my hard or long runs. making a difference.
10 x 1 min faster than 5K effort with 1 minute recovery jog
ran faster as workout progressed and felt better each one. long cool down.
FE Ultragen post workout. I've drinking this after all my hard or long runs. making a difference.
12 PM
Strength/Core 25:00 [3]
stretching
bosu core circuit - 30 reps each
myrtl
bosu core circuit - 30 reps each
myrtl
Dry Sauna 10:00 [3]
holy shit.. hottest it's been. the thermostat was covered so it wasn't regulating. i was planning on 15 mins but bailed at 10. the stick was to hot to use and my headphone wires were burning me. gnar.
Monday Sep 30, 2013 #
Note
slept:9.0
fell asleep on the couch after dinner at 730.. in bed at 8.... zombie sleep. super mellow day yesterday. sleep in, surf, breakie at pannikin, and then sat around all day on the couch watching football and napping.
5 AM
Running 1:00:00 [3] 7.5 mi (8:00 / mi) +640ft 7:24 / mi
shoes: PI Road M3
mellow monday morning shakeout. 6 mile loop with maggie and then took ruby out for 3 laps around the Y. standard junkiness after taking a day off the first mile or so then felt progressively better. finished up feeling awesome.
12 PM
Strength/Core 40:00 [3]
stretching & foam roller
2 x 100 situps on ball
2 x 3min planks
3 rounds
10 squats to one leg #45
10 good mornings #45
10 deadlifts #45
10 cleans to one leg #45
10 thrusters to one leg #45
20 kbs #35
2 rounds
10 dead hang pull ups
10 push ups
truestretch
2 x 100 situps on ball
2 x 3min planks
3 rounds
10 squats to one leg #45
10 good mornings #45
10 deadlifts #45
10 cleans to one leg #45
10 thrusters to one leg #45
20 kbs #35
2 rounds
10 dead hang pull ups
10 push ups
truestretch