Training Log Archive: Grandpa Jameson

properly sore this morning. quads and hip flexors but nothing major. ez spin today.

burgers and beers at PPH with maggie and kurt....

Rough Draft Group Project IPA is so damn good. Also a a SKA Modus Hoperandi.... been a while since i've had one of those. stoked SKA is now available in SoCal.

C • shoes 1

sunny sunday spin. perfect weather. warm with a cool breeze and not a cloud in the sky. mellow ride and just loosening up.

hotel in Calabasas. good sleep. early wake up. 430.

stomach a bit off. shouldn't have had the big bole of veggie soup at panera.

easy warm up before the race

fun race to be back out racing. a lot of people in the bulldog race and some quick dudes on the start line. straight away is was in a 5 man/1 woman pack. cross country kids (college & HS) were leading the charge and I was just sitting in. first mile in 6:15 and it felt good, not hard at all. it was probably the first sub 7 min mile i've run since racing oriflamme.

we hit the first little climb and 4 of the kids surged and got a little gap. i was like "shit their either going to smash me or crack". a minute later they all came back to me and took the lead. they were breathing really hard so I surged over the top and rolled the short descent opening up a gap. then it was on to the single track before the bulldog climb. i rolled it figuring my technical skills were better then theirs. by time i hit the start of the climb at 3 miles i couldn't see anybody behind me.

i ran steady up the climb and then had a solid lead. i unleashed on the descent as was hitting sub 5 min pace at time. the race was pretty much over at that point. I ran steady/hard the rest of the way but didn't kill myself.

really good day and always stoked to get a win.

nutrition.
stomach was kind off in the morning so i didn't each much before the race. a couples swigs of trailbutter and a VFuel gel 15 mins before the start.

started with a bottle of skratch labs and took at powgel (double latte 2 x caff) at 7.5 miles. all i needed.

C • freaky fast! 8

cooldown. jogged the flats and hiked the climbs out and back from the last aid station to meet maggie. she crushed and got the core record for 50k.

we had dinner with mike and jean down at eureka in utc. 3rd time there and it never disappoints. killer beer and burgers.

mellow spin with denner discussing our new WAN infrastructure and how Google is "the man" and watching everything we do.

added on miles on after. legs feel good and loving the cooler mornings.

truestretch

10 x squat, good morning, DL, cleans, thrusters #45

squat WU
10 x #95, 8 x #115, 6 x #135

5x
5 x squat #155 (up #5 from last week)
10 x kbs #40
30 x sit ups on ball

3x
10e x weighted step up 2 x #25 dbs (up 5lbs)
5e x kb clean & press #35 (up 9lbs)
15e x weighted side bends #35

2x
20 x pull ups
20 x push ups
20 x overhead tri ext on bosu #30
20e x bicep curl on bosu #20
20 x hanging knee raises
20 x supermans on ball
20 x back ext on ball

stretching on ball

firstt step of our campus core upgrade complete. done around 9 and home around 915. had a swami's IPA, watched stage 3 of the usa pro cycling challenge, and then crashed.

an extra shot shot of espresso this morning and i was out the door and feeling pretty good.

easy mile+ warm to the horned lizard trail and then went after the "fiscal cliff" segment CR. went 10:52 got it by 59 seconds and 1:13 faster then i've ever run it (12:05 a couple of weeks ago when i ran it at same effort as today). fitness is coming along.

cruised the switchbacks down and then went after another segment CR, Dove Tail Dr Climb West Side. I had never run this one hard. Went 6:46 and got the CR by 2 seconds. I think i miscalculated the starting point and think I could get it by more. Cruised the whiptail trail back to the truck.

overall a good run.
http://app.strava.com/activities/183348932

recovery...
truestretch
band stretching & mobility
myrtl
foam roller

lax ball on lower legs. mega hot. thermostat covered.

up late watching the pads and usa pro cycling challenge. killer stage. good racing so far.

huge, long work day ahead. gonna be a late one.

cut this one short due to gnarly lightning. i was just about to the top of la costa on my first climb when a huge bolt of lightning hit some where just on the other side. i have never seen bolts of lightning like that around here. flipped it and tt'd home. a lot more lightning and thunder on my way but didn't start raining until i was 2 minutes from home.

bummed to cut it short. i had really good legs today. best i've felt on that first climb in quite some time.

C • thunderbolts and lightening - very very frightening! 4

dynamic warm up
agility ladder drills - getting better at these

10 x 10 yd all out sprints with resistance (pulling rob)

3x
Tabata on slide board (5 x 20"/10" rest)
30" burpee med ball throw
30" battle ropes "rainbows"

3x
10 x swiss ball rollout
10 x prone ext on ball

2 x 10 by cobra with 2' hold

deep sleep. body feels good. super busy at work and it's just starting.

torrey tuesday with maggie. i was planning on going after a couple of the CR's out there but knew from the first steps i just didn't have it. i did not want to force it so i just cruised and felt much better the second half.

truestretch

**stairmaster**

DL warm up 12 x #45, 10 x #95, 9 x #115

5x
5 x DL #135
30 x sit ups on ball

foam roller

122 floors.
started at level 8 and increased level every 2 minutes up to level 15 (16 mins). last 4 min level 10.

sweating buckets.

10th class in 11 weeks. Stoked on the consistency. Super crowded tonight. About 30 chicks and maybe 5 dudes. Single guys are blowing not doing yoga

i love sleeping... and sleeping in and taking monday's very easy (no running or riding, just some ez strength/core/stretching) has been paying off.

truestretch

5x
10 x pull ups
10 x push ups
20 x bosu sit ups

band stretching & mobility
myrtl

2x
20 x sit ups on ball #14 med ball
20 x russian twists on ball #14 med ball
20 x around the worlds on ball #14 med ball
20 x supermans on ball
20 x mtn climbers on ball
2 min plank

foam roller