Training Log Archive: Grandpa JamesonIn the 7 days ending Aug 30, 2015:
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Sunday Aug 30, 2015 #
Note
slept:7.5
got home from running yesterday at 11. worked from 12-5 and then 8-930. putting out fires... and back at it now 530am after getting up with Fi.
don't too feel too bad after the effort yesterday.
don't too feel too bad after the effort yesterday.
8 AM
Running 1:05:00 [3] 8.3 mi (7:50 / mi) +229ft 7:38 / mi
shoes: Hoka Clifton #4 (Grey)
easy cruise with the family down on the platte river path. tired legs but felt ok.
Saturday Aug 29, 2015 #
Note
slept:8.0
up early to get out the door to run and get some work done. going to be working all weekend... sweet!
7 AM
Running 3:42:00 [3] 24.5 mi (9:04 / mi) +4133ft 7:49 / mi
shoes: Hoka Challenger #3 (Grn
killer run. out and back from mt falcon to the base of lair of the bear. just cruising. never tried to push pace. just aerobic miles and time on my feet. last 3 miles with 1500 ft of descending were crushing my quads!
Friday Aug 28, 2015 #
Note
slept:8.0
so stoked it's friday... been busy on the work front.
8 AM
Running 1:06:00 [3] 9.0 mi (7:20 / mi) +278ft 7:08 / mi
shoes: Hoka Clifton #3 (Blu/Yel)
a bit of later start after getting a bunch of work stuff taken care of this morning. ran with Fi and maggie at waterton cyn. Maggie headed of solo for her long run and i cruised with Fi. Definitely PR pace pushing the fifinator. felt good... even with some soreness still in legs from mon & weds.
saw a couple of bears. one big one up in a tree. so rad. stopped for 15 minutes just to watch. incredible animals.
saw a couple of bears. one big one up in a tree. so rad. stopped for 15 minutes just to watch. incredible animals.
Thursday Aug 27, 2015 #
Note
slept:7.5
broken sleep and up early with Fi. sore from strength workout yesterday.... been a while.
Cycling-Road 1:40:00 [3] 29.0 mi (17.4 mph) +1913ft
mellow spin and felt better throughout. deer creek, KC, 470 bike path.
4 PM
Strength/Core (Peak Bagger) 45:00 [3]
SESSION 3
Obj: Core Strength/Stamina, Upper Body Strength
Warm up:
30x TGU @ #20
Training:
(1) 5 Rounds
10 x TRX Pull ups
10 x Push ups
20x Situps
(2) 4 Rounds
30/30 Side Bridge
20x Seated Russian Twists @ 15/25# dumbbell
20x swiss ball knee raise/pike
25x Glute Leg Lift
Obj: Core Strength/Stamina, Upper Body Strength
Warm up:
30x TGU @ #20
Training:
(1) 5 Rounds
10 x TRX Pull ups
10 x Push ups
20x Situps
(2) 4 Rounds
30/30 Side Bridge
20x Seated Russian Twists @ 15/25# dumbbell
20x swiss ball knee raise/pike
25x Glute Leg Lift
Wednesday Aug 26, 2015 #
Note
slept:8.0
up early to get on it. legs already feeling last couple of days.
6 AM
Strength/Core (Peak Bagger) 50:00 [3]
SESSION 2
Obj: Leg strength, Rucking Threshold, Core, 2-a-
Day
Warm up: 10 min uphill walk
3 Rounds
5x Walking Lunge holding dumbbells (15/25#) 2 x #20 kb
10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 10 Rounds
Mini Leg Blaster (10 x air squat, 5e x lunge, 5e jumping lunge, 5 x jump squat)
30 Seconds Rest
(2) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
(3) 3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
Obj: Leg strength, Rucking Threshold, Core, 2-a-
Day
Warm up: 10 min uphill walk
3 Rounds
5x Walking Lunge holding dumbbells (15/25#) 2 x #20 kb
10x Push ups
10x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 10 Rounds
Mini Leg Blaster (10 x air squat, 5e x lunge, 5e jumping lunge, 5 x jump squat)
30 Seconds Rest
(2) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
(3) 3 Rounds
20 second rapid calve raise
10 second hold in up position
20 second rapid calve raise
10 second hold in up position
30 second rest
12 PM
Running 1:30:00 [3] 10.0 mi (9:00 / mi) +1793ft 7:42 / mi
shoes: Hoka SpeedGoat (Blu)
lunch run at deer creek. going to slowly build these wednesday runs. super hot and sunny out there on the exposed areas of trail (mid 90's). only took 13oz of water in simple hydration bottle... was melting the last few miles. otherwise good run.
the size 9 speedgoats don't work for me. third run in them and bad hot spots every time. on the arches of both feet and small toes. i want to try a 9.5 because the midsole and tread the best of any hoka i've worn.
the size 9 speedgoats don't work for me. third run in them and bad hot spots every time. on the arches of both feet and small toes. i want to try a 9.5 because the midsole and tread the best of any hoka i've worn.
Tuesday Aug 25, 2015 #
Note
slept:8.25
sleeping well these days. back to being super busy at work but all good.
7 AM
Running 1:07:00 [3] 8.3 mi (8:04 / mi) +995ft 7:15 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
mellow cruise with ruby out at south valley. nice cool morning and legs were solid... surprised after all the step ups yesterday.
5 PM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer session with maggie... fi slept the whole time.
15 min warm up
5 x 5 min big gear intervals, 2 min recovery
- alt standing/seated every 1" during intervals.
cooldown to an hour
15 min warm up
5 x 5 min big gear intervals, 2 min recovery
- alt standing/seated every 1" during intervals.
cooldown to an hour
Monday Aug 24, 2015 #
Note
slept:9.0
more great sleep and another solid nap yesterday.... grandpa mode in full effect. feel great, rested. starting the mountain athlete program today. time to get strong again!
7 AM
Running 26:51 [3] 3.1 mi (8:40 / mi) +578ft 7:22 / mi
shoes: Nike Pegasus 31 (Blue)
10 min walking warm up. from 6% incling to 15 increasing every 2 min
run portion of Mountain Athlete Peak Bagger Session #1
5 x 800 @ threshold pace
2% incline @ 9.0 speed (6:40 pace)
- with incline it's equivalent to 6:28 pace
felt pretty good. will be good for turnover.
run portion of Mountain Athlete Peak Bagger Session #1
5 x 800 @ threshold pace
2% incline @ 9.0 speed (6:40 pace)
- with incline it's equivalent to 6:28 pace
felt pretty good. will be good for turnover.
Strength/Core (Peak Bagger) 1:00:00 [3]
Mountain Athlete Peak Bagger Session #1
- modifying program to meet my needs. spreading 5 weekly sessions over 2 weeks. All step ups will be body weight instead of with 25lb pack.
treadmill WU & myrtl
Obj: Uphill Hiking Ability, Stamina, (90 min)
Training:
(1) 5 Rounds
200x Step ups
Run 800m, Threshold Pace
in the garage with Fi while maggie was at the pool. took longer than expected. awesome workout.
- modifying program to meet my needs. spreading 5 weekly sessions over 2 weeks. All step ups will be body weight instead of with 25lb pack.
treadmill WU & myrtl
Obj: Uphill Hiking Ability, Stamina, (90 min)
Training:
(1) 5 Rounds
200x Step ups
Run 800m, Threshold Pace
in the garage with Fi while maggie was at the pool. took longer than expected. awesome workout.
12 PM
Running 33:00 [3] 4.1 mi (8:03 / mi) +251ft 7:36 / mi
shoes: Hoka Stinson Lite
easy lunch jog with Maggie, Fi, and Ruby. felt good.