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Training Log Archive: Grandpa Jameson

In the 7 days ending Oct 2, 2016:

activity # timemileskm+ft
  Running5 8:00:50 62.8(7:39) 101.07(4:45) 6367
  Cycling-Road2 2:35:00 47.3(18.3/h) 76.12(29.5/h) 1469
  Strength/Core3 2:10:00
  Hike1 20:00 1.0(20:00) 1.61(12:26) 506
  Dry Sauna1 15:00
  Total10 13:20:50 111.1 178.8 8342
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

Note
slept:6.5

so early.... heading to fort collins to race.
7 AM

Running (RACE!) 3:34:00 [3] 26.7 mi (8:01 / mi) +3871ft 7:03 / mi
shoes: Hoka Challenger v2 (Grey)

ok day at the blue sky trail marathon in Fort Collins. I knew I would be tired heading in with the lifting I did during the week but was going to charge any way.

The first, northern loop, was really fun and the temps were still cool. I was hanging in 2nd place and not working too hard. the leader stopped to go to the bathroom and I took the lead but just chilled. i did not want to lead the race. then we go to the fireroad descent into the start/finish/9.2 mile aid station and I pushed it. I figured if i had pretty shitty legs i might as well take advantage of the descents.

After the aid I just cruised and 2nd place was always just behind me. right before the mile 13 aid I stopped to go to the bathroom and got passed.
... and that's the position I would stay in the rest of the race. Didn't feel awesome last 13 miles but ran every step.... barely holding to second.

got it done... but it wasn't a great day. never felt good but I guess that's to be expected when training through a race. not sure what's next.

Saturday Oct 1, 2016 #

Note
slept:8.5

good sleep... and more crazy dreams.
7 AM

Running 1:00:00 [3] 8.6 mi (6:59 / mi) +98ft 6:54 / mi
shoes: Hoka Clifton v2 (Gry/Ctrn)

shakeout on the platte river path. i didn't plan on totally resting for tomorrow's race and am looking at it more like a training race for some stuff down the road and to see some new trails. felt really good this morning. never pushing.

Friday Sep 30, 2016 #

Note
slept:8.5

zombie sleep and crazy dreams.
6 AM

Hike 20:00 [3] 1.0 mi (20:00 / mi) +506ft 13:31 / mi

10' warm up, 10' cooldown

Strength/Core 25:00 [3]

quick one.

warm up:
3x
sumo walk
barbell complex

Oh Press
5 x #55
5 x X65
5 x #75
5 x #85

Power Cleans
5 x #65
5 x #75
5 X #85
5 x #95
5 x #100
12 PM

Cycling-Road 1:12:00 [3] 21.2 mi (17.7 mph) +495ft

super mellow lunch spin on river path. was going to ride for 90' but cut it short. kind of burned out on road riding right now. really just want to run and lift weights.

Thursday Sep 29, 2016 #

Note
slept:8.5

ok sleep... tired and hungry all day yesterday. not sure if it was from the strength session on tuesday or what.
6 AM

Running 1:15:50 [3] 10.0 mi (7:35 / mi) +1181ft 6:49 / mi
shoes: Hoka Challenger v2 (Blu/Grn)

mellow cruise at south valley. another cool, awesome morning.
3 PM

Strength/Core 45:00 [3]

warm up:
500m row
myrtl

front squat - just seeing where i'm at.
5 x #45
5 x #65
5 x #75
5 x #95
5 x #105
5 x #115
- 30 sit ups on ball between sets

5 rounds
10 x goblet squat to one leg #35
5e x kb single leg DL #35
10 x kbs #35
6 x push ups
6 x pull ups
5e x step up 20"
5e x lateral step up 20"
10 x box jump 24"
10 x bosu sit ups

Dry Sauna 15:00 [3]

felt so good.

Wednesday Sep 28, 2016 #

7 AM

Running 1:00:00 [3] 8.0 mi (7:30 / mi) +82ft 7:26 / mi
shoes: Hoka Stinson Lite

mellow run on the river path with ruby. felt good.

Tuesday Sep 27, 2016 #

Note
slept:8.0

crazy dreams. up for an early run... may need to wear long sleeves and/or gloves. ~44 degrees.

starting new strength program today sent to me from my friend Josh (CF coach in SoCal and ultra runner). stoked about it.

Tues - Squat, DL, Bench
Thurs - Squat, metcon, core
Fri - OH Press, Power Cleans, KB floor press
- may combine Thurs & Fri if I am racing on the weekend
6 AM

Running 1:11:00 [3] 9.5 mi (7:28 / mi) +1135ft 6:43 / mi
shoes: Hoka Speed Instinct (Blu)

pretty chilly at the start bit felt good. a little bit of work on the KC trails. 10 x 45" with jog down for recovery. just a good kick in the ass.
3 PM

Strength/Core 1:00:00 [3]

first strength session on the new split/program.. not sure if I like it. didn't look as close to rep ranges as before. I'll stay on it for a couple of weeks and see what happens. may just cut out bench and do a metcon this day too.

warm up:
myrtl
3 x barbell complex

Squat wu:
2 x 5 #65
1 x 5 #95
1 x 3 #115
1 x 2 #125
- 5 x kbs #53 & 10 x bosu situps between sets
working set: 3 x 5 #135

DL wu:
Squat wu:
2 x 5 #95
1 x 5 #115
1 x 3 #135
1 x 2 #155
- 5 x pull ups & 5e kneeling slasher to halo #26
working set: 3 x 5 #180

bench press wu:
2 x 5 #45
1 x 5 #65
1 x 3 #85
1 x 2 #95
- 10 x leg raises & 10 x revers crunches
working set: 3 x 5 #115


Monday Sep 26, 2016 #

Note
slept:9.5

back to the grind... work is still nuts but hopefully slowing down.
12 PM

Cycling-Road 1:23:00 [3] 26.1 mi (18.9 mph) +974ft

standard monday easy spin. good legs today.

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