Training Log Archive: Grandpa Jameson

woke up earlier than i was planning.. naturally. wide awake and feeling rested at 530am.

easy lunch run on the platte river path. i was planning on running first thing but got wrapped in work and meetigs. worked 545-1115 and then headed out to run. felt pretty terrible starting out. a bit sore from yesterday and just drained from work. felt better the last few miles.

C • good 1

trainer session at 12k

10' warm up
10 x 1' tempo, 1' easy
5' easy
10 x 1' tempo, 1' easy
5' easy

good sleep and stoked on a short week... but a lot to pack in.

super relaxing weekend and the body is feeling really good.

10 days out. whoa.

only a couple more days of waking up early to run.

south valley cruise and feeling good. just running by feel and feeling light and quick. went from 83 miles 2 weeks ago to 54 last week. almost a 30 mile drop. starting to feel fresh.

first workout at Lifetime Fitness. Maggie and I joined (got a bit of a deal because our team is sponsored by them). 15' away and a killer facility. tons of free weights (6 awesome squat racks with bumper plates, tons of kbs, boxes, and way more than i would ever need). indoor and outdoor pools.. with waterslides. saunas...killer cafe...etc.. like a country club. Plus... a killer child center where Fi and hang out and play with other kids 2 hours a day... gonna be fun this winter.

Last strength session before RRR - I'll likely do a mellow core and mobility session on thurs and next tues

warm up:
myrtl & stretching

5 rounds
6 x pull ups
6 x push ups
10 x goblet squat to one leg #35
5e x single leg DL #35
10 x kbs #35
5e x kb ground to overhead #35
10 x kb SDHP #35
10 x bosu sit ups
10 x russian twists #26
10 x kneeling slasher to halo #26
5e x front step up 20"
5e x lateral step up 20"
10 x box jump 24"

back in the sauna... and so stoked about it. felt great after.

slept 930-7. so good.

standard monday recovery spin. easy out and back through chatfield. nice cool morning. started with vest and arm warmers! fall is coming.. i just hope not too soon... don't want it to be too cold at RRR.

1030-7. great sleep. fun party with some friends last night and their kids. fi ended up crashing and maggie's mom's place.

LOB with Maggie. Super fun. Nice and cool at the start and just mellow on the climb up to Pence Park. Flipped and just rolled the descent as I am planning to run at RRR. Just lettting gravity dictate the pace, never pushing. Maggie did great on the descent. she really wants to improve on tech descending.

930-615. a bit stiff waking up this morning.

late morning start (10am) at deer creek... already super warm when i get there. baking in the sun. felt ok today. my stomach was before, during, and after. just unsettled. decent legs and just logging the miles. nice to only have a "short" long run today.

C • guard the barn 2

up early to get shit done before morning meetings. works is nuts right now... perfect timing!

2 WEEKS OUT!!!!

treadmill hike at 12k and 3.0 speed

10' warm up
3x 5' @ 10%, 5' @ 12%, 5' @15'
5' cd

C • Specific 4

super mellow lunch spinning. out through chatfield, to deer creek, and then a loop of KC. just cruising listening to Tim Tollefson's podcast on URP. perfect timing. he got 3rd at UTMB in his first 100 by racing very conservatively and doing his own thing. that's exactly my plan for RRR. not to get 3rd.. or even think about place. run well within myself for firsst 75 miles.. and then if i have anything left push... not sure how likely that will be but that's my goal.

check ego, control emotions, and hopefully get into hunting mode!

home from work right around 10. slept 1045-615.

lower back much better today. guess I just slept on it wrong.

late night of work so a late start to this run... love running late morning. headed deer creek and my standard 10 mile loop and felt great. just rolled, going by feel, and never really pushing. hope i feel that good on race day.

warm up:
myrtl

5 rounds
dumbbell complex #40
sumo walk

DL Warm up: 10 x #95, 10 x #115

3 rounds
10 x DL #135
20 x kbs #35
50 x sit ups

5 rounds
30" alternating ropes
10 x double rope slams
1 x mini leg blaster
3e x Kb ground to overhead #35
10 x weight sit ups #25
10 x russian twist #26
5e x kneeling slasher to halo