Training Log Archive: Grandpa JamesonIn the 7 days ending Oct 5, 2014:
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Sunday Oct 5, 2014 #
Note
slept:9.5
great sleep.
my hamstrings are trashed from all the squats on friday. damn.
my hamstrings are trashed from all the squats on friday. damn.
8 AM
Running 1:56:00 [3] 13.5 mi (8:36 / mi) +2478ft 7:19 / mi
shoes: Hoka Huaka
La Costa Long Run. Linked together a different route than I've done before targeting the fireroad climbs. worked the climbs a bit but nothing crazy. cruised the descents. good loop and perfect prep for WIEM next sunday and TNF50 in december.
Saturday Oct 4, 2014 #
Note
slept:8.0
up early to meet up with jason for some mtb trail time. legs sore from lifting yesterday.
good beers and food at pph. societe apprentice IPA and port Hop 15.
good beers and food at pph. societe apprentice IPA and port Hop 15.
7 AM
Cycling-MTB 4:14:00 [3] 44.3 mi (10.5 mph) +5850ft
fun, long mtb ride from home. rode over to jason's we did a loop through RSF and San Elijo. He had to get home to took me a new to get to La Costa from RSF. Dude know's how to link up everything in north county on the dirt.
got in some solid climbing at la costa and then headed home. good day on the bike.
got in some solid climbing at la costa and then headed home. good day on the bike.
6 PM
Running 33:00 [3] 4.0 mi (8:15 / mi) +351ft 7:37 / mi
shoes: Hoka Conquest
easy evening jog with maggie and ruby before watching the cards v dodgers game. felt good... nice and mellow
Friday Oct 3, 2014 #
Note
slept:7.75
friday. stoked.
6 AM
Running 1:44:00 [3] 11.2 mi (9:17 / mi) +2061ft 7:54 / mi
shoes: Hoka Clifton (Blue)
met the boys out a questhaven park for a fun friday run. big group... 8 of us at the start. mellow effort around the secret san elijo trails. i felt great and took it easy just talking with everyone.
finally got to run and chat with rich airey (running wod). such a good, knowledgeable dude. 7th at leadville (sub 20) this year at his first go at 100.
ran in the cliftons again and they handled the trails well. bombed one fireroad descent to get a good feel. perfect shoe to race WIEM in as long as it's dry.
finally got to run and chat with rich airey (running wod). such a good, knowledgeable dude. 7th at leadville (sub 20) this year at his first go at 100.
ran in the cliftons again and they handled the trails well. bombed one fireroad descent to get a good feel. perfect shoe to race WIEM in as long as it's dry.
C • rich 1
12 PM
Strength/Core 45:00 [3]
truestretch
10 x squat, good morning, DL, cleans, thrusters #45
21-18-15-12-9-6-3
squat #95
kbs #40
2x
10 x pull ups
10 x push ups
2 x lunge matrix (body weight)
20 x bosu sit ups
5e x TGU #20
20 x roman chair leg raises
foam roller
10 x squat, good morning, DL, cleans, thrusters #45
21-18-15-12-9-6-3
squat #95
kbs #40
2x
10 x pull ups
10 x push ups
2 x lunge matrix (body weight)
20 x bosu sit ups
5e x TGU #20
20 x roman chair leg raises
foam roller
Thursday Oct 2, 2014 #
Note
slept:7.0
late night of work... f'n cisco...
home at 1015, in bed at 1100, up at 615
home at 1015, in bed at 1100, up at 615
7 AM
Cycling-Road 1:30:00 [3] 23.0 mi (15.3 mph) +2746ft
rolled out to double peak and got it done. wanted to ride longer but ran out of time. big meeting at 10.
climbed to the fire station and then 2 x double peak. first time riding out there in a while and it was good.
climbed to the fire station and then 2 x double peak. first time riding out there in a while and it was good.
12 PM
Strength/Core 40:00 [3]
truestretch
band stretching & mobility
myrtl
core...
2x
20 x sit ups on ball
20 x xover sit ups on ball
20 x xover + knee raise sit ups on ball
20 x back ext on ball
30 x leg lifts on ball
20 x superman's on ball
20 x reverse crunch on ball
20 x leg raises on roman chair
20 x hanging knee raises
10 x knees to elbows
3 min active plank
band stretching & mobility
myrtl
core...
2x
20 x sit ups on ball
20 x xover sit ups on ball
20 x xover + knee raise sit ups on ball
20 x back ext on ball
30 x leg lifts on ball
20 x superman's on ball
20 x reverse crunch on ball
20 x leg raises on roman chair
20 x hanging knee raises
10 x knees to elbows
3 min active plank
Dry Sauna 10:00 [3]
lax ball.. mega hot.
5 PM
Running 32:00 [3] 4.1 mi (7:48 / mi) +386ft 7:10 / mi
shoes: Hoka Clifton (Blue)
easy jog around the hood with maggie then to pick up the pup. feeling really good right now and getting excited for the el morro showdown. it's gonna be like the socal 50k champs!
first run in the cliftons and really impressed. more snug on my foot, in a good way, than any other hoka i've worn. the don't have much for tread but they are super light and cushioned. gonna log some miles in them for the next few days but I think I'll probably race in them at WIEM. nothing technical there.
first run in the cliftons and really impressed. more snug on my foot, in a good way, than any other hoka i've worn. the don't have much for tread but they are super light and cushioned. gonna log some miles in them for the next few days but I think I'll probably race in them at WIEM. nothing technical there.
Wednesday Oct 1, 2014 #
Note
slept:7.0
stayed up watching the OAK v KC game. awesome. hard not to root for KC!
6 AM
Running 1:14:00 [3] 9.0 mi (8:13 / mi) +1417ft 7:09 / mi
shoes: Hoka Huaka
la costa... very dark at the start and all the way up the first climb.
1 min on/off up whiptail and the switchbacks. probably 15-16 good 1 min efforts. not all out, just tempo and getting the legs turning over. first efforts since noble canyon.
felt great.
1 min on/off up whiptail and the switchbacks. probably 15-16 good 1 min efforts. not all out, just tempo and getting the legs turning over. first efforts since noble canyon.
felt great.
12 PM
Strength/Core (NaKOA) 1:00:00 [3]
great session... gonna stick with NaKoa for now... this shit it working for me.
dynamic warm up
agility ladder drills/patterns
1ft hurdle work (marching, skips, intervals of side steps, lateral shuffles, and forward/backward running)
7x
20 yard sled push w/ #45 plate
5e x lateral med ball throw
10 x kbs #35
3 x 1 min versa climber (basically max HR at end of each interval. never gets any easier)
3x
10 x 2" prone cobra hold squeezing block between legs
10 x 2" hamstring extension hold squeezing block between legs
3x
5 x 10" overhead draw in
dynamic warm up
agility ladder drills/patterns
1ft hurdle work (marching, skips, intervals of side steps, lateral shuffles, and forward/backward running)
7x
20 yard sled push w/ #45 plate
5e x lateral med ball throw
10 x kbs #35
3 x 1 min versa climber (basically max HR at end of each interval. never gets any easier)
3x
10 x 2" prone cobra hold squeezing block between legs
10 x 2" hamstring extension hold squeezing block between legs
3x
5 x 10" overhead draw in
Tuesday Sep 30, 2014 #
Note
slept:8.0
deep sleep back at sea level.
the whole "good to be home" feeling has worn off for me. flagstaff was awesome on so many levels. we are ready for some mountain living.
the whole "good to be home" feeling has worn off for me. flagstaff was awesome on so many levels. we are ready for some mountain living.
6 AM
Cycling-Road 1:31:00 [3] 27.7 mi (18.3 mph) +1394ft
much cooler this morning. actually had to wear arm warmers. awesome... but the heat is coming back this weekend.
great legs today. no soreness. perfect effort on sunday. did some work this morning. down to TP and back.
alt standing/seated every bike lane sign up TP
all standing climbing back into del mar
Fartlek back to encinitas using the stop signs/lights for start and end.
strong today.hit 891 watts on sprint before heading home and it was about 90%. I'm going to hit 1k soon.
great legs today. no soreness. perfect effort on sunday. did some work this morning. down to TP and back.
alt standing/seated every bike lane sign up TP
all standing climbing back into del mar
Fartlek back to encinitas using the stop signs/lights for start and end.
strong today.hit 891 watts on sprint before heading home and it was about 90%. I'm going to hit 1k soon.
5 PM
Yoga (core power) 1:00:00 [3]
HPF. super hot and awesome
Monday Sep 29, 2014 #
Note
slept:9.0 (rest day)
Drive from flagstaff to Encinitas. Just under 8 hours with stop... One long for breakfast. Legs feel really good... Tired but not sore. Stoked.