Training Log Archive: Grandpa JamesonIn the 7 days ending Nov 10, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Nov 10, 2013 #
Note
slept:8.5
did some work on the calf last night. foam roller, lax ball, graston, and ice.
feeling better...
feeling better...
8 AM
Cycling-MTB 2:07:00 [3] 16.0 mi (7.6 mph) +2608ft
another fun morning in the dirt. drive out to la costa instead of riding ~20 minutes on the road each way. fun loop, super rocky and technical. my technical skills descending are solid and could use some work climbing. super fun though....
Saturday Nov 9, 2013 #
Note
slept:8.5
good sleep and good times last night. enjoying SDBW in the hood.
a few beers at PPH with tom and kerri. then maggie and i went to alehouse. got a drakes fresh harvest aroma coma (only available on draft). so good.... then encinitas pizza company for dinner and another beer....
calf is feeling better but sticking to no running this weekend. we'll see how it feels on monday morning.
a few beers at PPH with tom and kerri. then maggie and i went to alehouse. got a drakes fresh harvest aroma coma (only available on draft). so good.... then encinitas pizza company for dinner and another beer....
calf is feeling better but sticking to no running this weekend. we'll see how it feels on monday morning.
C • Calf 5
8 AM
Cycling-MTB 2:02:00 [3] 23.5 mi (11.6 mph) +1503ft
super fun ride out at hodges. parked at the SDRP trail head right off del dios/bing crosby. awesome place to start. headed east and had a lot of fun. really good legs and just having fun on the bike without worrying about getting hit by a car! i need to get on the MTB a lot more. so much fun.
kept it mellow. recovery week in full effect and calf is feeling a ton better.
kept it mellow. recovery week in full effect and calf is feeling a ton better.
Friday Nov 8, 2013 #
Note
slept:8.0
well.... my calf issue is officially a "thing". not going to check the injury box just yet. just a niggle for now and not going to run on it until it feels better.
it only hurts when i strike the ground... in the middle of my calf. kind of right at the insertion point of the achilles, gastroc, and soleus. massage last night definitely helped.
riding bike, lifting doesn't seem to bother it. this week is a recovery week so nothing lost with some time off of running.
it only hurts when i strike the ground... in the middle of my calf. kind of right at the insertion point of the achilles, gastroc, and soleus. massage last night definitely helped.
riding bike, lifting doesn't seem to bother it. this week is a recovery week so nothing lost with some time off of running.
6 AM
Cycling-Road 1:27:00 [3] 25.0 mi (17.2 mph) +1184ft
another good morning spin. this weather is my favorite to ride. just cold enough to wake you up but not freeze your ass off. legs felt really good.
12 PM
Strength/Core 30:00 [3]
killer workout with kevin and cam at his new gym... going to be sick!!
WU
25 min AMRAP
25 cals on airdyne bike
1 wall walk - add one each round
25m walking lunge
50m sled push
100m farmer's carry #35
6 rounds - smashed. took it easy on all the leg stuff as to not aggravate calf. looking forward to doing these workouts more often.
WU
25 min AMRAP
25 cals on airdyne bike
1 wall walk - add one each round
25m walking lunge
50m sled push
100m farmer's carry #35
6 rounds - smashed. took it easy on all the leg stuff as to not aggravate calf. looking forward to doing these workouts more often.
Thursday Nov 7, 2013 #
Note
slept:8.0
solid sleep. woke up w/o alarm. sore from ART yesterday. another mellow day.
6 AM
Cycling-Road 1:28:00 [3] 24.1 mi (16.4 mph) +1184ft
killer morning. cold and sunny. almost time to break out the knee warmers. down to torrey, up the climb and then home. have fun riding my bike right now. need/want a new road bike. my CX bike is rad and I have killer road wheels on it but just not the same.
12 PM
Strength/Core 30:00 [3]
truestretch & stretching over ball
2 x swill ball core circuit
band mobility and stretching
2 rounds
10 squats #45
10 good mornings #45
10 deadlifts #45
10 cleans #45
10 thrusters #45
2 x swill ball core circuit
band mobility and stretching
2 rounds
10 squats #45
10 good mornings #45
10 deadlifts #45
10 cleans #45
10 thrusters #45
5 PM
Body Work (massage) 1 [3]
massage from shari.
R calf super bound up. rest of body feels good. going to be sore from this one.
R calf super bound up. rest of body feels good. going to be sore from this one.
Wednesday Nov 6, 2013 #
Note
slept:8.5
mega sleep. not adjusting to time change very quickly. ready for bed at 8pm and 5am feels like sleeping in. works for me.
6 AM
Running 1:07:00 [3] 8.6 mi (7:47 / mi) +840ft 7:08 / mi
shoes: PI Road H3
this was supposed to be 60min progression run getting a bit faster every 20 min but i new after the first 20 minutes it wasn't happening. legs are still not back and didn't want to force it. right calf still tight too for first half of run. just taking it easy.
C • BRO 3
12 PM
Strength/Core 25:00 [3]
10 min ez spin on stationary bike
5 rounds
10 x kipping pull ups
10 x push ups
10 x kbs #35
10 x air squats
20 x hanging knee raises
truestretch
5 rounds
10 x kipping pull ups
10 x push ups
10 x kbs #35
10 x air squats
20 x hanging knee raises
truestretch
Dry Sauna 10:00 [3]
lax ball and stick. needed this.
4 PM
Strength/Core (Physcial Therapy) 10:00 [3]
various progressions of stretches for upper & lower body. shoulder/neck (broken clavicle side) mega tight.
Body Work (ART) 1 [3]
painful sesh with bryan. digging into my chest, shoulder, and neck. a lot of shit to break up. then some time on my calf.
Tuesday Nov 5, 2013 #
Note
slept:8.0
passed out on couch around 8pm. in bed shortly after.
legs still pretty trashed but better than yesterday.
legs still pretty trashed but better than yesterday.
6 AM
Running 53:00 [3] 6.8 mi (7:48 / mi) +574ft 7:13 / mi
shoes: Hoka - Bondi B - Blue
so rad not having to start with a headlamp. quads still wonky and right calf kinda tight but felt better as i got going. 3.5 miles with maggie and ruby and then another 3+ solo.
12 PM
Strength/Core 30:00 [3]
another mellow session in the gym to loosen the sticks up....
10 min on stationary bike
2 x 5min plank
myrtl
foam roller - way better than yesterday
10 min on stationary bike
2 x 5min plank
myrtl
foam roller - way better than yesterday
Monday Nov 4, 2013 #
Note
slept:8.0
holy shit my quads are trashed.
first day officially being coached by Ian Torrence. Been talking with him for months and Maggie has been working with since before leadville. it will be good.... and hopefully keep me from nuking myself. he definitely believe in cross training. with that and the time change i can finally get back on the bike in the mornings before work..... back on the bike... a bit.
first day officially being coached by Ian Torrence. Been talking with him for months and Maggie has been working with since before leadville. it will be good.... and hopefully keep me from nuking myself. he definitely believe in cross training. with that and the time change i can finally get back on the bike in the mornings before work..... back on the bike... a bit.
6 AM
Cycling-Road 1:26:00 [3] 23.5 mi (16.4 mph) +1148ft
mellow cruise up through carlsbad and back on the coast. killer fall morning with a bit drizzle at the start. easy and legs felt better after.
12 PM
Strength/Core 30:00 [3]
recovery session.
truestretch
4 rounds
5 x dead hang pull ups
10 x T-push ups
15 x air squats
20 x kbs #26
30 x hanging knee raises
2 x 100 sit ups on ball
band stretching & mobility
pvc roller - murder on my quads
truestretch
4 rounds
5 x dead hang pull ups
10 x T-push ups
15 x air squats
20 x kbs #26
30 x hanging knee raises
2 x 100 sit ups on ball
band stretching & mobility
pvc roller - murder on my quads
6 PM
Note
quads still jacked. sore stepping down curbs walking ruby.... it's a deep burn.
http://www.youtube.com/watch?v=Hznv7v6xfnk
http://www.youtube.com/watch?v=Hznv7v6xfnk