Training Log Archive: Grandpa Jameson

up early with no alarm. good sleep.

heading out to run at deer creek today. stoked.

so good to get out and run long again. no issues with shin or anything else. ran the feat the deer course and was very conservative. just cruised. the climbing came pretty easy but felt anything but quick but that was expected. just under two weeks our from the Fear the Dear. It's going to hurt like a bitch!!

family hike at south valley. Fi did awesome in the pack.

good sleep. hitting the roads with maggie today... hopefully we stay dry.

shin. all good.

holy shit this was a bad idea. Maggie and I rolled out at 8 and the weather looked promising. we decided to head up and do the high grade, deer creek look. the climb up high grade was rad and the weather was good. it was cloudy and cool, but no rain.

once we got to the top a gnarly front moved in. on the way to city view it was complete white out with fog and we couldn't see 10 ft in front of us so cars couldn't see us either. the temp was also dropping fast. we had wind jackets and gloves but maggie only brought fingerless gloves. so i gave maggie mine and i went bare handed. the temps were not in the 30s, no visibility. it was sketchy and shitty.

i had to stop and take a break to warm up my hands. we tried to flag down a couple of cars but had no luck and we had no cell service. we decided to charge. we rode another 15 minutes and maggie was shaking so bad she couldn't ride anymore. luckily we saw somebody just pull into their driveway. i went and asked if we could use their phone and they were kind of tentative. totally weird people. we couldn't get a hold of maggies' mom. as soon as i gave the phone back to them they just went back inside... and left us freezing and didn't ask if we needed anything.

luckily maggie got service on her phone and we got a hold of her mom who was watching fi. bad news... she was 45 minutes away from us... but she was coming. maggie and i sat on the side of the road behind a parked truck to get out of the picking up wind. then it started sleeting. we just huddled together trying to stay warm. we were still out in front of the house of people's phone we tried to use and they came outside to smoke a cigarette saw us sitting there, huddled together, shaking uncontrollably and didn't say a word. just walked back inside when they were done.

45 minutes later maggies mom got there and saved us... seriously. i've never been so cold on or off the bike. if it would have been too much longer it would have gotten really bad.

not the best decision to head up high today but you live and learn!

C • Humanity 3

after a long hot shower and coffee i came back to life. i wanted 3 hours on the bike today so i reluctantly got on the trainer while Fi napped and Maggie headed out for a massage. got it done.

10' warm up
10' of 30" spin up/30" easy
10 x 2' w/ 2' recovery
- odd - big gear (first minute seated, second standing)
-even - tempo with standing surges every 20"
10' cooldown

good sleep.

finalized our summer calendar with maggie's mom last night. a lot of fun ahead... hopefully. gotta stay healthy and be smart.

such a rad morning. shorts and tshirt. 8 mile loop at south valley. progressively felt better and better throughout the run.

no shin pain at all but calves are tight as shit... don't know why.

more trail time on the mtb bike. south valley loop and the through hildebrand to wads. will start getting some solid mtb time from home. a couple of good loops in my head. feeling really good on the bike and running. optimism is coming back for summer races.

good sleep. left the windows open because it was super warm last night... and then cold! slept awesome.

shin. all good. calves mega tight for some reason.

warm up

knocked this one out quickly...

SSD Ultra In-Season Session 11

warm up:
4 rounds
Dumbbell Complex #20
Instep Plus Stretch

FS warmup: 10 x #45, 5 x #95

Training:

(1) 6 Rounds
3x Front Squat #100
1x Box Jump at 24 Inches
Lat + Pec Stretch

(2) 6 Rounds
5x Bench Press 2 x #35 kb
10x TRX Chin Ups
3/3/3 Toe Touch Complex

(3) 2 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
20x Face Down Back Ext

hot.. mid 80s! cruise out to south valley and did some hot laps of the cathy joshson/columbine trail loop. perfect loop for hard intervals. 8+' climb followed by a ripping descent. good practice descending fast singletrack with heart in throat. did 4 laps and ended up getting the KOM!!

good sleep and feeling kind of beat up. legs were shit yesterday afternoon. probably time to start backing off the strength work a bit.

shin. still seems ready to go. going to run again today.

mellow miles on the river with ruby. felt really good... way better than monday. no shin pain before, during, or after. stoked.

killer day. 70s and blazing sun. love it. mellow climbing. deer creek out and back and the through south valley. nice to take it easy and sweat.

in bed early... crashed and up just after 5. feeling great... but not stoked on catching up at work.

shin. seems good. couldn't tell last night if it was a but achey or not or just in my head. doesn't hurt or anything. plan is to run easy m-w-f-sun this week and see what's up but still think i'm outta the woods.

EMOMS!

DL warm up: 10 x #45, 10 x #95, 10 x #115

EMOM for 20'
5 x DL #135
5 x kbs #35
10 x sit ups on ball

EMOM for 10'
3 x hang power clean #95
5e x eccentric calf raises

back to the standard warm uo

lunch ride out to deer creek and KC and back. pushed it on the all climbs and felt good. legs are little beat up from the strength work and travel but all good.

in bed early... so tired. up early to head back home. killer trip and looks like we timed it perfectly to miss the snow!

shin. feels 100%. ran around a bit yesterday to see maggie on the course with Fi. didn't hurt and no aching or anything later in the day. box jumps from saturday didn't affect either. promising.

easy jog on the river path after getting home. all systems go! not even the slight sensation during or after.

C • YEAH! 1

SSD In-Season Session 10 - right after run while Fi napped.

Warm Up:

15x Turkish Getups - 30x total (M-20#, W-10#)

Training:
squat warm up: 10 x #45, 8 x #95, 6 x #115, 4 x #135

(1) 9 Rounds
2x Back Squat #155
2x Broad Jump
Instep Plus Stretch

(2) 6 Rounds
5x Military Press #65
10x bentover row #65
Hip + Pigeon Stretch

(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
20x Russian Twist #26
10x Slasher #26