Training Log Archive: Grandpa JamesonIn the 7 days ending May 22, 2016:
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Sunday May 22, 2016 #
Note
slept:7.5 weight:149lbs
good sleep after bday dinner for mother in law. beers, sushi, and cold stone. needed that!
shin. no sensations at all yesterday. not racing was the right choice.
legs a bit tired today but not sore at all... that's why riding is so good. back at it today with Maggie.
shin. no sensations at all yesterday. not racing was the right choice.
legs a bit tired today but not sore at all... that's why riding is so good. back at it today with Maggie.
8 AM
Cycling-Road 4:29:00 [3] 67.2 mi (15.0 mph) +7014ft
backing it up with maggie. plan was to just climb a lot and i was definitely tired rolling out but maggie kept me motivated. climb deer creek to city a view and it was a bitch.. super steep and my legs were screaming. descended the same way and then did the high grade climb. started feeling better and better right around the 3 hour mark.
i was spinning and easy gear with maggie and my wheel and we were passing all kinds of people. good times. ripped the descent and finished the ride at maggie's mom's condo for some pool time. killer sunday.
super stoked on the back to back days and over 15k of climbing for the weekend and 25,671 for the week! feeling fit for sure and ready to run and keep riding my ass off.
i was spinning and easy gear with maggie and my wheel and we were passing all kinds of people. good times. ripped the descent and finished the ride at maggie's mom's condo for some pool time. killer sunday.
super stoked on the back to back days and over 15k of climbing for the weekend and 25,671 for the week! feeling fit for sure and ready to run and keep riding my ass off.
Saturday May 21, 2016 #
Note
slept:7.0
not sure why i keep waking up so early.. .crashed at 830 and woke up a 4am wide awake and rested. fought it for a bit and then just got up. maybe i should go to sleep later.
not racing. shocker. kept going back and forth all day yesterday and even went and picked up packet then came home, had a beer and talked it over with Maggie then made the decision not to race. huge relief once i made that decision. shin doesn't hurt running around on it but will get occasional aches. just scared it's not ready, especially for a hard half at deer creek. i'm saving it for summer. i don't want to miss exploring this summer in the mountains with maggie. way more important and fun than racing.
big riding weekend on tap. back to running next week if all goes well. same old story!
not racing. shocker. kept going back and forth all day yesterday and even went and picked up packet then came home, had a beer and talked it over with Maggie then made the decision not to race. huge relief once i made that decision. shin doesn't hurt running around on it but will get occasional aches. just scared it's not ready, especially for a hard half at deer creek. i'm saving it for summer. i don't want to miss exploring this summer in the mountains with maggie. way more important and fun than racing.
big riding weekend on tap. back to running next week if all goes well. same old story!
Cycling-Road 5:04:00 [3] 87.1 mi (17.2 mph) +8547ft
very good day on the bike. rolled out at 9 after breakfast with Fi while Maggie was running. wanted 5 hours and got it. killer loop and way more climbing than expected. it's been a long time since I've ridden that long but got through it and didn't really suffer or have any low spots. just kept eating and drinking.
80 degrees and sunny... what a difference 40 degrees and sunshine makes!
crazy to think there was a time when i rode this long every saturday and sunday... the lifetime base is still there. funny how that works on the bike... but not running... at least for me.
80 degrees and sunny... what a difference 40 degrees and sunshine makes!
crazy to think there was a time when i rode this long every saturday and sunday... the lifetime base is still there. funny how that works on the bike... but not running... at least for me.
Friday May 20, 2016 #
Note
slept:7.5
another late night of work... but all good. small price to pay to be able to get out midday to ride and run. up early and rested.
looking forward to toeing the line tomorrow... not sure how it will go with the lack of running but i feel fit. hopefully my shin doesn't blow up.
looking forward to toeing the line tomorrow... not sure how it will go with the lack of running but i feel fit. hopefully my shin doesn't blow up.
12 PM
Cycling-Road 1:53:00 [3] 33.7 mi (17.9 mph) +2631ft
lunch ride.. out and back on the deer creek climb. just spinning up the climb. keep going back and forth on whether or not to race tomorrow. shin seems fine... my head is not. no confidence in it.
Thursday May 19, 2016 #
Note
slept:8.25 weight:147lbs
late night of work (9pm) and then straight to sleep.
shin. no issues last couple of days. jogging this morning. fingers crossed.
shin. no issues last couple of days. jogging this morning. fingers crossed.
7 AM
Running 45:00 [3] 6.15 mi (7:19 / mi) +121ft 7:11 / mi
shoes: Hoka Clifton v2 (RWB)
easy jog on the river to see how the shin is. all good. hopefully I'm in the clear. gonna keep running in the cliftons for anything flat or on the roads. shouldn't have switched to the Fresh Foams..... thinking that is what aggravated my shin.
12 PM
Cycling-Road 1:43:00 [3] 30.4 mi (17.7 mph) +1932ft
lunch spin. so nice out. back to just a jersey and shorts.
installed the wedges on my cleats (varus wedge between cleat and shoe) after slater recommended it because it helped his chronic lower leg issue. i definitely noticed a difference. lower leg not having to work as much... will be interesting to see if this has anything to do with my shin issues... i am willing to try anything.
installed the wedges on my cleats (varus wedge between cleat and shoe) after slater recommended it because it helped his chronic lower leg issue. i definitely noticed a difference. lower leg not having to work as much... will be interesting to see if this has anything to do with my shin issues... i am willing to try anything.
Wednesday May 18, 2016 #
Note
slept:8.0 weight:148lbs
starting to feel rested again... was pretty smashed last week. maybe that's why shin got lit up??
shin. seems good. 90% I will toe the line at Fear the Dear on Saturday. Going to run tomorrow morning and then decide.
stoked that my weight has regulated around 148. down from 153 a few weeks ago. Just made some minor tweaks. didn't give anything up. 3 more lbs will be as low as I want to go. lean now and don't want to lose muscle.
shin. seems good. 90% I will toe the line at Fear the Dear on Saturday. Going to run tomorrow morning and then decide.
stoked that my weight has regulated around 148. down from 153 a few weeks ago. Just made some minor tweaks. didn't give anything up. 3 more lbs will be as low as I want to go. lean now and don't want to lose muscle.
6 AM
Hike 10:00 [3] 0.5 mi (20:00 / mi) +270ft 13:14 / mi
warm up
Strength/Core 50:00 [3]
myrtl
dynamic running warm up
4 x barbell complex #45 + instep stretch
DL warm up: 10 x #95, 8 x #115, 6 x #135
6 rounds
5 x DL #155
3x scotty bob #20
10x toes to post
6 rounds
5x hang squat clean #85
5x kneeling curl to press #20
10x weight situp #25
3 rounds
20e x single leg calf raise
30" ankle sit
dynamic running warm up
4 x barbell complex #45 + instep stretch
DL warm up: 10 x #95, 8 x #115, 6 x #135
6 rounds
5 x DL #155
3x scotty bob #20
10x toes to post
6 rounds
5x hang squat clean #85
5x kneeling curl to press #20
10x weight situp #25
3 rounds
20e x single leg calf raise
30" ankle sit
11 AM
Cycling-Road 1:59:00 [3] 35.1 mi (17.7 mph) +3422ft
big gear hill reps on deer creek cyn rd. solid one today and it was good work.
4 x 8'
odd - alternating seated/standing every 2'
even - alternating seated/standing every 1'
317, 320, 316, 316 avg watts per interval.
4 x 8'
odd - alternating seated/standing every 2'
even - alternating seated/standing every 1'
317, 320, 316, 316 avg watts per interval.
Tuesday May 17, 2016 #
Note
slept:8.5 weight:148lbs
really good sleep and i think i've broken the cycle of waking up super early. up today to an alarm for some early trainer time.
shin. no pain this morning,
shin. no pain this morning,
6 AM
Cycling-Trainer 1:15:00 [3] 22.0 mi (17.6 mph)
early morning trainer sesh... and a good one.
10' wu
10 x 30" hard, 30" easy
10 x 2' hard, 2' easy (odd -standing, even - seated)
10 x 15" all out, 45" easy
5' cd
10' wu
10 x 30" hard, 30" easy
10 x 2' hard, 2' easy (odd -standing, even - seated)
10 x 15" all out, 45" easy
5' cd
1 PM
Hike 1:00:00 [3] 3.2 mi (18:45 / mi) +1946ft 11:54 / mi
shoes: Hoka Clifton v2 (GRN)
hike on the treadmill. shin was fine. vary grades up to 15% and speeds between 3-3.5. good sweat.
Monday May 16, 2016 #
Note
slept:10.0
big sleep and needed it... was pretty frustrated yesterday afternoon but some good burgers and beer put an end to that.
shin. feels good out of bed. we'll see. doesn't seem as bad as a few weeks ago. wondering what tweaked it though.
this is probably the best article i've read about shin pain... it's not soft tissue.
https://runnersconnect.net/running-injury-preventi...
shin. feels good out of bed. we'll see. doesn't seem as bad as a few weeks ago. wondering what tweaked it though.
this is probably the best article i've read about shin pain... it's not soft tissue.
https://runnersconnect.net/running-injury-preventi...
8 AM
Cycling-Road 1:40:00 [3] 27.8 mi (16.7 mph) +2070ft
easy spin and good legs. to be expected after taking yesterday off. cold and wet... again. rolled cold and it was super gray out but not too cold. rode over to deer creek and it was like riding in cold. super wet and cold. then it started to rain lightly for the rest of the ride. hopefully i am paying my dues for some super sunny, hot, WIND FREE days ahead!
12 PM
Strength/Core 1:00:00 [3]
SSD Ultra In-Season Session 14
warm up:
myrtl
dynamic walking warm up
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
squat wu: 10 x #45, 10 x #95, 8 x #115
Training:
(1) 6 Rounds
3x Back Squat #135
10x kbs #35
5x Y+L @ 2.5#
(2) 6 Rounds
5x Bench Press on ball #75 (2 x #35 kb)
10x barbell bent over row #95
3/3/3 Toe Touch Complex
(3) 4 Rounds
5x Kneeling Plate Halfmoon (M-25#, W-15#)
10x GHD Back Extensions
10x Kneeling Keg Lift (M-16kg, W-12kg)
15x Poor Man's Reverse Hyper
3 x 20e eccentric calf raises
ankle mobility and flexibility work
warm up:
myrtl
dynamic walking warm up
4 Rounds
Dumbbell Complex #20
Instep Plus Stretch
squat wu: 10 x #45, 10 x #95, 8 x #115
Training:
(1) 6 Rounds
3x Back Squat #135
10x kbs #35
5x Y+L @ 2.5#
(2) 6 Rounds
5x Bench Press on ball #75 (2 x #35 kb)
10x barbell bent over row #95
3/3/3 Toe Touch Complex
(3) 4 Rounds
5x Kneeling Plate Halfmoon (M-25#, W-15#)
10x GHD Back Extensions
10x Kneeling Keg Lift (M-16kg, W-12kg)
15x Poor Man's Reverse Hyper
3 x 20e eccentric calf raises
ankle mobility and flexibility work
3 PM
Body Work (ART) 1 [3]
ART with Dr. Dan. Just working on my calves and ankle mobility. he has a lot of good ideas. next time i go in he going to to a gait analysis. i gotta figure out why my R shin keeps getting lit up.