Training Log Archive: Grandpa Jameson

Event: Lake Hodges 50k
 

good sleep.

pre-race (long run) beer: Stone IPA before moving at Cineopolis. always forget how solid that beer is.

pre-race (long run) dinner: Rudy's Pollo Asado burrito. so damn good.. we'll see how that treats my gut today.

[

another really good day of running. goal was a long training run and picking up the pace the last hour or so.

started nice and mellow. running about 8-10th during the first mile. felt good from the start. 6th at the 4.5 mile aid station and about a 90"-2 min behind the leaders. just cruising and high 6 min pace felt easy so i just rolled with that.

Hit the 9 mile aid station still in 6th but was catching 4th and 5th (first woman) so i took my time at the aid to let them get away. I wasn't ready to race. ate a gel at the aid, filled my bottle, and retied my shorts. about mile 11 i passed 5th and then caught 4th (first woman). I was still cruising high 6's and not pushing. I went to go around as she was slowing down but she kept surging and running shoulder to shoulder. so i took out my headphones slowed down, and we chatted for a couple of miles... slowing down to low 7 pace. she's the chick that won WIEM and is crazy for running.

we hit the aid at the base of the eastbound raptor ridge climb at mile 13 and i just rolled while she stopped. I gave it a good effort up the climb and was feeling good (got the strava CR for the climb). 3/4 of the way up the climb i could see the leaders just reaching the top. I thought they'd be further ahead. I cruised the descent and caught 3rd at about 15 miles and then 3rd right before the turn around at 18.6 miles.

out of the aid station 1st only had 45" on me and I took my time getting to him. I got to him at mile 20 but i just sat on him, about 10 yards back from miles 20-23. I didn't want to lift my pace yet and he was setting a pace that felt easy to me. i noticed i was having to really force myself to slow down on any small climb we'd hit. decided I'd go for it at mile 23 at the base of the raptor ridge climb.

so that's what i did I made a strong move and hammered the climb getting a gap right away and it just kept going (got the strava cr for that climb too). I filled up at the mile 24.5 aid station and then kept cruising. I was still find high to mid 6 minute pace pretty easy and had the best energy I've had that late in a 50k. I had to make a quick "bathroom stop" at about 26.5. i felt much better after. I stayed on it until I crossed the bridge at mile 30 and then just cruised to the finish still feeling awesome.

so stoked with the effort and what a difference starting out mellow makes at the end of a race. good lesson for northface and going forward... and it's much more fun to be in hunting mode than running off the front.

i ran this race (same course) in 2012 in 3:47 and I was crushed the last 6-8 miles. this year I could have run another 18!
incredibly even splits.
http://app.strava.com/activities/212066586/overvie...

C • perfectly 2

mega sleep. feeling good.

sprinters loop with maggie. mellow. felt good.

hood lap after riding. these easy jogs are getting a little quicker without pushing the pace.

feeling good. ready for the weekend.

denoginizer on draft at union yesterday. solid.

another really good run. i think the increased frequency of running is paying off.

I saw a guy on Strava last night who just starting following me titled a run from yesterday "James Walsh, that CR is mine" (http://app.strava.com/activities/210938046). So naturally I went out and took it back by 10 seconds. It's hard one too.. steep climb my previous pr on it was 2:07 and I went 1:57. so a really good effort and i left some in the tank.

http://app.strava.com/activities/211069273

C • LOL 1

truestretch and gym before walking over to crossfit.

5 min on assault bike
dynamic stretches
pvc work

Buy In:
Press
WU: 10 x #45, 8 x #65, 6 x #75

3 @ 70% - 3 x #85
3 @ 80% 3 x # 95
3 or more @ 90% 1 x # 105, then 3 x #95
WOD:
AMRAP 4 Minutes

7 Hang Power Cleans #85

7 Box Jump 24"

Rest 1 Minute
5 rounds + 9 reps


AMRAP 4 Minutes

7 Hang Power Cleans #75

7 Box Jumps 24"

Rest 1 Minute
6 rounds


AMRAP 4 Minutes

7 Hang Power Cleans #65

7 Box Jumps 24"
6 rounds + 7 reps

a good smashed after this one. went lighter on the HPC's.

smooth night of work. big day ahead.

a really good run... rolled out to la costa just sun was coming up. mile warm up and the 1 min on, 1 min off up horned lizard. descended the switchbacks and the ran steady/tempo of W. Denning road. trying to run more fireroad climbs getting ready for TNF. Long sustained efforts.

http://instagram.com/p/uf9o0VEo7X/?modal=true

due to it being so dark i've been "sleeping in" until 530. it's nice!

properly sore from the last 2 days of CF.

down to TP and back. solid efforts up TP and on the climb back into del mar. fartlek on the way home with some extended efforts. felt good.

truestretch and a lot of stretching over ball
band stretching and moblitly
myrtl

2x
30 x hanging knee raises
20 x kbs #35
100 x sit ups on ball
5 x lunge matrix

lax ball

easy jog before heading back into the office... hopefully it's not too late of a night. felt great on this one.

not too sore from yesterday's workout. ready to hit it again today.

i was about to head out the door and got a call from my boss that the wireless network was down in our large colorado office. after some quick troubleshooting and getting fixed i was out the door.

really good run. kinda of surprised how quick the overall pace was.

3 set of 2 hill repeats. each set on a different climb. tempo effort on the climbs, not all out. felt solid.

http://app.strava.com/activities/210015469

another good one....

dynamic warm up

Buy In:
Back Squat
WU:
10 x #45, 8 x #65, 6 x #95, 4 x #115

3 @ 70% (3 x #135)

3 @ 80% (3 x #145)

3 or more @ 90% (3 x #155)

went the conservative route. haven't done any "heavy" squatting since end of august/early sept. form focused.



WOD:
1200M Run (3:50 - stayed with the "fast" guy for first 3/4 of first lap and then turned it on. had to slow down last lap, shoe untied)

3 Rounds:
15 Push Jerk #75 (about as much as i can handle right now, it was hard)
15 Pull-Up
total time (run + couplet) 8:11

arms still quivering....

1200m during workout and easy jog back to campus after.

good sleep.

bummed on the botls loss but at least I had some good beers with Matt while they collapsed.

mellow morning jog with ruby.felt awesome. love running with the pup.

Movement Prep
really good dynamic warm up and a lot of mobility work for the hips and shoulders. these guys are on it!

clean skill work, practice and warm up

WOD:
“The Chief”

5 Rounds:
3 Minute AMRAP

3 Power Cleans #95
6 Push-Ups
9 Squats

Rest 1 Minute between rounds

24 complete rounds.
72 cleans
144 push ups
216 air squats