Training Log Archive: Grandpa JamesonIn the 7 days ending Dec 15, 2013:
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Sunday Dec 15, 2013 #
Note
slept:9.0
rested and body doesn't feel too trashed from yesterday.
8 AM
Running (shakeout) 42:00 [3] 5.5 mi (7:38 / mi) +505ft 7:02 / mi
shoes: Nike Lunar Glide 4 - Grey
ez cruise around the hood with maggie and ruby. felt really good and could have, and wanted, to run longer. being patient and just enjoying feeling good.
10 AM
Cycling-MTB 2:02:00 [3] 23.7 mi (11.7 mph) +1617ft
about an hour after run... motivating slipping away but wanted to get this in. super fun day and WARM! quick out and back at hodges and according to strava and i am getting faster out there. PR'ing all the segments. Fitness is on the rise.
if i am going to ride on weekend i need to just get on it straight away and not run before... day killer if I don't. No desire to train the weekend away.
if i am going to ride on weekend i need to just get on it straight away and not run before... day killer if I don't. No desire to train the weekend away.
3 PM
Body Work (massage) 1 [3]
bonus massage. Maggie has a bunch of massages she's already paid for at Massage envy. nice to just get a relaxing massage instead of getting grinded on.
Saturday Dec 14, 2013 #
Note
slept:8.5
heading to hodges to run... been looking forward to this for a while.
good beers last night.
Golden Road - Wolf Among Weeds IPA - 8%
Stone - Enjoy by 12.13.13 IIPA - 9.5% (just in time!)
good beers last night.
Golden Road - Wolf Among Weeds IPA - 8%
Stone - Enjoy by 12.13.13 IIPA - 9.5% (just in time!)
8 AM
Running (fast finish long run) 2:00:00 [3] 17.0 mi (7:04 / mi) +1470ft 6:31 / mi
shoes: Hoka Rapa Nui Trail
good run for me. Plan was for 16 miles with last 4 hard.
first 12 in 1:26 - 7:10 pace
hard 4 in 25:44 - 6:26 pace
ez mile cool down
middle 8 miles are the easiest to run fast and i felt good the whole time. I had to work to keep it around 6:30 pace for final 4. rolling hills and a couple steep, short, digger climbs. happy with this one.
first 12 in 1:26 - 7:10 pace
hard 4 in 25:44 - 6:26 pace
ez mile cool down
middle 8 miles are the easiest to run fast and i felt good the whole time. I had to work to keep it around 6:30 pace for final 4. rolling hills and a couple steep, short, digger climbs. happy with this one.
Friday Dec 13, 2013 #
Note
slept:7.5
stoked it's friday... busy week on work front...
6 AM
Cycling-Road 1:06:00 [3] 18.3 mi (16.6 mph) +653ft
mellow spin on the coast. down to del mar and back. cold... not to self... don't ever wear the castelli leg warmers again. gnarly seam in the back chewed me up behind both knees.
legs feel ok. a bit sore in places from running, lifting, massage, and ART.
legs feel ok. a bit sore in places from running, lifting, massage, and ART.
12 PM
Strength/Core 30:00 [3]
mellow session.... keeping today easy. super hungry.. all day. I can tell I've been working.
10 min on stationary bike
myrtl
band stretching and mobility
lax ball on lower legs
yoga stretching
10 min on stationary bike
myrtl
band stretching and mobility
lax ball on lower legs
yoga stretching
Thursday Dec 12, 2013 #
Note
slept:7.25
another successful cutover last night... only 2 more months worth to complete.... body is feeling really good.... feel like i'm getting "there"
6 AM
Running 1:10:00 [3] 9.65 mi (7:15 / mi) +1001ft 6:36 / mi
shoes: Nike Lunar Glide 4 - Grey
solid workout and feeling. ~30 min warm up with maggie and then 15 x 1 min hard, 1min easy. hard pace felt good and over rolling terrain. most of the hills came during the "on" minute. good work and fun running hard.
12 PM
Strength/Core 40:00 [3]
Truestretch
2 rounds
5 x dead hang pull ups
10 x t-push ups
15 x air squats
2 x 100 situps on ball
squat warm up: 10 x #45, 8 x #95, 6 x #115
5 rounds
5 x squat #135
10 x kbs #40
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
foam roller
2 rounds
5 x dead hang pull ups
10 x t-push ups
15 x air squats
2 x 100 situps on ball
squat warm up: 10 x #45, 8 x #95, 6 x #115
5 rounds
5 x squat #135
10 x kbs #40
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
foam roller
5 PM
Body Work (massage) 1 [3]
massage with shari. both lower legs are bound up. need to work on that and get back to working on feet.
i think i need to start getting in the sauna a couple of days at lunch and working out the kinks.
i think i need to start getting in the sauna a couple of days at lunch and working out the kinks.
Wednesday Dec 11, 2013 #
Note
slept:8.0
long work day ahead....
6 AM
Running (dog jog) 52:00 [3] 6.3 mi (8:15 / mi) +863ft 7:18 / mi
shoes: Hoka Rapa Nui Trail
mellow morning miles with ruby. fun hilly loop. she bonked a bit the last 1.5 miles but she's still getting stronger. 4 miles runs don't really wear her out any more.
12 PM
Strength/Core 30:00 [3]
mellowish session... in between all day meetings.
truestretch & a lot of other stretching
2 x swill ball core circuit
myrtl
band stretching and mobility
truestretch & a lot of other stretching
2 x swill ball core circuit
myrtl
band stretching and mobility
Tuesday Dec 10, 2013 #
Note
slept:8.0
another cold morning...
5 AM
Running 1:17:00 [3] 9.52 mi (8:05 / mi) +1516ft 7:02 / mi
shoes: Nike Lunar Glide 4 - Grey
cold, dark start. 3 miles ez around the hood trails with maggie and ruby and then over to the "hill" for some work. did the same climbs as last week and was a bit fasters. good run.
9 AM
Body Work (ART) 1 [3]
finally went to go see Asher for some ART. Awesomely painful but a lot of progress on lower legs. just super tight and that's probably the reason for calf pain. hasn't really hurt since i took a break from running but still pretty tight most days.
his office is only .25 from my house so I'll definitely be back for more time in the pain cave.
his office is only .25 from my house so I'll definitely be back for more time in the pain cave.
12 PM
Strength/Core 45:00 [3]
trustretch & stretching on ball
2 rounds
3 min plank, 1 min flutter kick, 1 min superman flutter kick, 10 x t-push ups
2 rounds
5 x step down and reach, 10 lunge w/ med ball twist
2 rounds
100m farmers carry #35 kb's, 20 x seated calf raise #45
5 rounds
10 x kipping pull ups
10 x push ups
20 x air squats
10 min stationary bike for cooldown
2 rounds
3 min plank, 1 min flutter kick, 1 min superman flutter kick, 10 x t-push ups
2 rounds
5 x step down and reach, 10 lunge w/ med ball twist
2 rounds
100m farmers carry #35 kb's, 20 x seated calf raise #45
5 rounds
10 x kipping pull ups
10 x push ups
20 x air squats
10 min stationary bike for cooldown
Monday Dec 9, 2013 #
Note
slept:8.5
big sleep. rested. going to be a long week.
2 more full weeks of work then a 10 day vacay.
2 more full weeks of work then a 10 day vacay.
6 AM
Cycling-MTB 1:36:00 [3] 16.5 mi (10.3 mph) +1991ft
cold one. slow getting out the door due to just being soft and afraid of the cold. garmin says avg of 34 during my ride. put all the cold weather gear on and got the door. fun loop at la costa and wanted to ride more but didn't have the time. killer morning and the legs are feeling really good on the mtb.
12 PM
Strength/Core 30:00 [3]
stretching
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
50 x situps on ball
1 x 10 DL #45
5 rounds
10 x DL #115 (stoked. this felt pretty easy)
20 x kbs #40
30 x situps on ball
--stairmaster--
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
foam roller
2 rounds
10 x squat #45
10 x Good morning #45
10 x DL #45
10 x clean #45
10 x thruster #45
50 x situps on ball
1 x 10 DL #45
5 rounds
10 x DL #115 (stoked. this felt pretty easy)
20 x kbs #40
30 x situps on ball
--stairmaster--
2 rounds
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
foam roller
StairMaster 20:00 [3] +1290ft
shoes: Reebok Nano - Camo
good one, sweatfest
10 min warm up starting at level 10 and worked up to lv 15
10 minutes of 1 min level 15/1 min level 10
129 floors
10 min warm up starting at level 10 and worked up to lv 15
10 minutes of 1 min level 15/1 min level 10
129 floors