Training Log Archive: Grandpa JamesonIn the 7 days ending Nov 15, 2015:
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Sunday Nov 15, 2015 #
Note
slept:9.0 (injured)
big night of sleep. needed it.
shin/lower leg sill a bit sore but nothing crazy. in the past there's been a specific spot of pain. not this time... just achey. no running for a bit. just going to hang it up for a week or so and see what happens. glad i got this on early but the timing is still shitty. back to the drawing board.
shin/lower leg sill a bit sore but nothing crazy. in the past there's been a specific spot of pain. not this time... just achey. no running for a bit. just going to hang it up for a week or so and see what happens. glad i got this on early but the timing is still shitty. back to the drawing board.
11 AM
Cycling-Road 2:40:00 [3] 44.2 mi (16.6 mph) +3435ft
as luck would have cody texted me last night about riding today... and a late start. hung out with fi all morning and then down to the river to hang with maggie after she finished running.
rolled to meet cody and kathy at deer creek. killer loop. perfect temps. arm and knee warmers. no vest or jacket but broke out glove for the descents. snow ever where. rad. good legs too... riding would probably be more fun if i had a crew to do it with more often. hoping maggie and i can get out on these routes next spring/summer.
lower leg non-issue.
rolled to meet cody and kathy at deer creek. killer loop. perfect temps. arm and knee warmers. no vest or jacket but broke out glove for the descents. snow ever where. rad. good legs too... riding would probably be more fun if i had a crew to do it with more often. hoping maggie and i can get out on these routes next spring/summer.
lower leg non-issue.
Saturday Nov 14, 2015 #
Note
slept:8.0
broken sleep thanks to our little party animal.
legs are sore... none of the the peak bagger workouts or the running i have been doing have been making me sore. take 4 days off of running... and now i'm really sore!... but lower R leg good to go.
cautious long run today.
legs are sore... none of the the peak bagger workouts or the running i have been doing have been making me sore. take 4 days off of running... and now i'm really sore!... but lower R leg good to go.
cautious long run today.
8 AM
Running 1:27:00 [3] 11.0 mi (7:55 / mi) +1155ft 7:12 / mi
shoes: Hoka Rapa Nui Trail - 4 (YEL)
Plan was go out and run and see how the leg responded. Leg/shin didnt t hurt when running but achey any time I would stop. So I cut it short and headed back to the truck.
The curse of my shins has returned. Nothing to do but not run for a bit and see how it responds. This one came out of nowhere and in the past I would have run on it for another week and really fucked it. It's super mild this time but not right and I don't want to make it worse. Lame.
The curse of my shins has returned. Nothing to do but not run for a bit and see how it responds. This one came out of nowhere and in the past I would have run on it for another week and really fucked it. It's super mild this time but not right and I don't want to make it worse. Lame.
Friday Nov 13, 2015 #
Note
slept:7.5
bagged doing anything yesterday and it was the right call. got home in time to knock something out but decided to just relax and hang out with the girls.
lower leg/shin issue were nonexistent yesterday and again this moring.
lower leg/shin issue were nonexistent yesterday and again this moring.
7 AM
Running 52:00 [3] 7.1 mi (7:19 / mi) +386ft 6:58 / mi
shoes: Hoka Clifton v2 (GRN)
easy hood lap and ruby drop off. felt good... all systems go... not even a hint of a niggle. so weird. glad I jus stopped running and let whatever it was handle itself.
8 AM
Strength/Core (Peak Bagger) 45:00 [3]
session 27
***AM Session (60 min)
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells #20 kb
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 5 Rounds
Full Leg Blaster
30 Seconds Rest
(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
(3) 8 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
***AM Session (60 min)
Warm up:
3 Rounds
5x Walking Lunge holding dumbbells #20 kb
15x kbs #35
20x Sit ups
Hip Flexor + Instep Stretch
Training:
(1) 5 Rounds
Full Leg Blaster
30 Seconds Rest
(3) 4 Rounds
20/20 Standing Founder
20/20 Kneeling Founder
10x Face Down Back Ext
10x Poor Man's Leg Curl
(3) 8 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
Thursday Nov 12, 2015 #
Note
slept:8.0 (rest day)
another big day of work. gotta head into the office this morning to turn up and finish the network of our new building out here. Hoping it's not too long of a day.
lower leg feels WAY better today.. .can't even feel anything. another day of rest may be the right call.
lower leg feels WAY better today.. .can't even feel anything. another day of rest may be the right call.
C • yep 2
Wednesday Nov 11, 2015 #
Note
slept:8.5
great sleep.
lower leg still there. lame.
lower leg still there. lame.
8 AM
Cycling-Trainer 1:00:00 [3] 18.0 mi (18.0 mph)
trainer sesh.
10 min easy
5 x 30" spin up/30" easy
2 x 3'-2'-1' alternating big gear & tempos
2 x 6' alternating big gear & tempos
- 2 min recoveries
10 min cooldown
10 min easy
5 x 30" spin up/30" easy
2 x 3'-2'-1' alternating big gear & tempos
2 x 6' alternating big gear & tempos
- 2 min recoveries
10 min cooldown
Tuesday Nov 10, 2015 #
Note
slept:8.5
much better sleep the past few nights. Fi getting back on track.
R lower leg still has a "weird" sensation just kind of achey. no specific spot but with my history i am not taking any chances with lower leg issues. gonna ride today and give it another day. doesn't hurt, just there.
R lower leg still has a "weird" sensation just kind of achey. no specific spot but with my history i am not taking any chances with lower leg issues. gonna ride today and give it another day. doesn't hurt, just there.
11 AM
Cycling-Road 1:26:00 [3] 24.8 mi (17.3 mph) +1473ft
easy spin. deer creek loop. super warm and windy... and we are supposed to get some snow tonight. love it.
4 PM
Strength/Core (Peak Bagger) 45:00 [3]
rearranging some of the peak bagger workouts to take it easy on leg and due to schedule.
session 26 (workout 28)
Warm up:
1 Round1
50x Sandbag Getups @ 40/60#
ride 90"
Training:
(1) 10 Rounds
5x push ups
10x Pull ups
10 x lbs #45
10/15x Push ups
20x Situps
(2) 4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 15/25# dumbbell
45" flutter kicks
25x Glute Leg Lift
session 26 (workout 28)
Warm up:
1 Round1
50x Sandbag Getups @ 40/60#
ride 90"
Training:
(1) 10 Rounds
5x push ups
10x Pull ups
10 x lbs #45
10/15x Push ups
20x Situps
(2) 4 Rounds
30/30 Side Bridge
10x Seated Russian Twists @ 15/25# dumbbell
45" flutter kicks
25x Glute Leg Lift
Monday Nov 9, 2015 #
Note
slept:8.0 (rest day)
could be a crazy week of work.
R lower leg (calf) kinda sore/weird this morning. need to keep an eye on it. i haven't been doing any mobility/stretching/rolling. need to get on it.
R lower leg (calf) kinda sore/weird this morning. need to keep an eye on it. i haven't been doing any mobility/stretching/rolling. need to get on it.