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Training Log Archive: Grandpa Jameson

In the 7 days ending Feb 16, 2014:

activity # timemileskm+ft
  Running9 7:50:00 61.2(7:41) 98.49(4:46) 6969
  Strength/Core5 2:20:00
  Cycling-Road1 1:23:00 23.4(16.9/h) 37.66(27.2/h) 1214
  Total14 11:33:00 84.6 136.15 8183
averages - sleep:7.9 weight:151lbs

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MoTuWeThFrSaSu

Sunday Feb 16, 2014 #

Note
slept:8.0

good sleep. not that sore waking up. i was way more sore after the 15k a couple of weeks ago.

blue ribbon for dinner last night. epic pizza and super fresh, cold Sculpin.
C • Progress 2
9 AM

Running 1:02:00 [3] 8.0 mi (7:45 / mi) +817ft 7:04 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

sunday shakeout. mellow cruise around the hood with maggie and ruby. just loosening up and getting the junk out from yesterday. stoked that i'm not really that sore.

Saturday Feb 15, 2014 #

Note
slept:7.0

up early to head to north for the Baz 21k.

had an incredible beer last night. i stumbled upon this beer in trader joes.
Stochasticity Project Grapefruit Slam IPA
http://www.stochasticity.com/beers/grapefruit-slam...

after doing some research I found it's made by stone but there's no mention of it on the bottle or the site. awesome.

8 AM

Running warm up/down (warm up) 19:00 [3] 2.5 mi (7:36 / mi) +243ft 6:58 / mi
shoes: Nike Zoom Wildhorse - 1 (10)

race warm up with maggie
9 AM

Running race (RACE!) 1:41:00 [3] 12.7 mi (7:57 / mi) +2871ft 6:33 / mi
shoes: Nike Zoom Wildhorse - 1 (10)

super fun race and took the overall win. not a lot of fast dudes out this year but a couple made me work for it.

went of the front with one guy and he was all business... both earphones in and didn't want to chat. I let him lead out the first mile and every time i'd come up next to him he'd surge... but he was working hard. up the first ~2mile climb I made a move half way when it got really steep and opened up a pretty good gap.

I had a bout ~30 seconds at the top of the climb but he caught me half way down trabuco and put in about 30-45 seconds on me on the descent. lame. i was descending like a little girl but i knew the gnarly climb up west horsetheif would decide the race.

I caught up .5 miles up the ~1.5 mile climb and just kept my head down. I ran every step and ran hard to the finish. I had a little blow up around mile 8-9 but recovered.

super stoked to get the W but more stoked about beind 2 minutes faster on the same course.

maggie won too!

Friday Feb 14, 2014 #

Note
slept:8.0

super deep sleep. startled by alarm. rare.
6 AM

Running 44:00 [3] 5.4 mi (8:09 / mi) +545ft 7:26 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

super mellow recovery jog with maggie and ruby. deliberate effort to stay about 8 min/mile pace.

not sore from plyo..... yet.

Thursday Feb 13, 2014 #

Note
slept:7.5 weight:150lbs

sore from lifting tuesday.
6 AM

Running 1:19:00 [3] 10.7 mi (7:23 / mi) +932ft 6:49 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

medium long run with maggie. ran a different route than and it was a good. some grinding climbs and some flats to get moving. a bit creaky getting going but then loosened up nicely.
12 PM

Strength/Core 35:00 [3]

truestretch - i really feel this stretching routing is making a difference. my hips and lower legs feel awesome and I am gaining flexibility

2 x swiss ball core circuit

2x
21 x TRX IYT
10 x TRX push up/fly
10 x kb clean and press #26

2x on bosu
15 x overhead tri ext #25
15 x bicep curl (ea arm) #20
15 x lateral shoulder raises #10

pvc roller
5 PM

Running warm up/down 19:00 [3] 2.4 mi (7:55 / mi) +79ft 7:41 / mi
shoes: Nike Air Pegasus+ 30 - Oregon

warm up and cool fown for plyo workout with maggie

Strength/Core 15:00 [3]

RU warm up and running drills and then another gnarly plyo workout with maggie. it's not a lot of work and doesn't take much time but it's effective. pretty smashed after.

Wednesday Feb 12, 2014 #

Note
slept:8.0

good sleep. good times hanging out with tom last night. it had been years.... 2 x swami's IPA at union. perfection.
6 AM

Running 51:00 [3] 6.5 mi (7:51 / mi) +535ft 7:17 / mi
shoes: Nike Zoom Elite 6

easy shakeout with maggie and ruby. killer morning out. more miles in the Zoom Elite... not sure i really like them... especially when compared to the pegasus.
3 PM

Strength/Core 30:00 [3]

mellow loosening session

10min stationary bike
truestretch
stretching on ball
band stretchign & mobility
foam roller

Tuesday Feb 11, 2014 #

Note
slept:8.0 weight:152lbs

work is pretty nonstop right now.
6 AM

Running 1:03:00 [3] 9.0 mi (7:00 / mi) +543ft 6:37 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

very good run this warming. ~25 min warm up and then 20 min "steady". we were shooting for around 6:30 pace and ended up running 6:23 pretty easily. I was definitely holding back the whole time which is a good sign.
12 PM

Strength/Core 35:00 [3]

good use of time.

truestretch

3x
5 x dead hang pull ups
10 x t-push ups
15 x air squat

3x
5x3 step down & reach
20 x calf raises

squat warm up: 10 x #45, 8 x #95, 6 x #115

3x
5 x squat #135
20 x kbs #35

3x
10 front jump to one leg on bosu box
10 lateral jump to one leg on bosu box
2 x lunge matrix
10 x knees to elbows

ankle mobility
5 PM

Running 32:00 [3] 4.0 mi (8:00 / mi) +404ft 7:18 / mi
shoes: Nike Air Pegasus+ 30 - Blue/Vo

Mellow hood cruise with Maggie and Tom before heading out to dinner.

Monday Feb 10, 2014 #

Note
slept:8.5

feeling good and rested after a super relaxing sunday.

super stoked on last week. 55.5 miles with a good workout and long run. it's slowly coming along.
6 AM

Cycling-Road 1:23:00 [3] 23.4 mi (16.9 mph) +1214ft

felt good this morning and wide awake. a little bit more motivation to ride after talking with gordon on saturday about getting a new road bike.
12 PM

Strength/Core 25:00 [3]

mellow... recovery.

truestretch & stretching over ball
2 x 100 sit ups on ball
band stretching & mobility
myrtl
pvc roller

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