Training Log Archive: Zippy

25 each leg

Walking lunges
Skater Lunges
Single leg glute bridge
Jump Squats
Air Squats (4 lb medicine ball)

Up at the local park...which turns into the retiree dog park/cigar social at 5 PM apparently.

Prescription was 4x through, was close enough at the 30 min mark that I finished it out. Shaky and drenched by the last set, despite low 60's and overcast. Good work.

Right foot is a no go for the 50k, wife is getting too preggo and I'm not comfortable being out of cell range for 6+ hours. Rain and high 50's for Saturday...NOPE.

Calling it a season and moving into body weight strength/ fun stuff for 4-6 weeks before charging into 2015.

All at 30 reps. (adjustments included for ego-deflation)
Push ups (knee push ups)
Air Squats (4 lb medicine ball)
Sit ups (arms for momentum)
Mountain Climbers 30 each side
Pull Ups (suspension trainer, about 30 deg angle)

:30 min AMRAP - 4 rounds at 28:43

State Park Ninja Training.

Right foot and left knee still a bit unhappy after Noble Cyn so taking some extra rest.

3 x 30, level 2

Easy jog from the house, up the hill onto the local trails and back. Right arch/foot a little unhappy from Saturday's run - odd.

Easy coastal spin from DPH down to San Clem train station, out the SJC path to the Camino Cap overpass and back. Mellow.

Easy coastal spin from DPH up the SJC path and out and back in Doho day use. A bit overcast and humid. Debating on a swim before heading in to work. Need it, but not feeling it.

W/U:
200 SKP
4 x 50 drill

M/S:
5 x 100 free on 2:00 (1:35-1:40)

C/D:
200 STK

"Better every day."

Aerobic out and back on the SJC path from Doho. Legs felt awesome at first, but fatigued very quickly. Definitely went out too hot in the first 20 mins.

Easy coastal spin from DPH down to Calafia and back. Legs feel fine, trying to keep it easy heading into the San Juan 50K this next weekend.

C • SJT 50k 2

W/U:
200 S, K, P, drill

M/S:
2 x 100 free (1:35-1:40)
50 STK
twice through

C/D:
200 STK/Free

San Juan Loop Trail on the SS. Geared bike is broken until after I get paid again so pushed the SS back into service. Warm out and a bit dry, weather seems to have changed a bit. This wound up being a bit harder than I expected it would be. Need to unload before San Juan next weekend.

3 x 30, level 2.

I was skeptical when my boss let me try his back in 2010 and said to me "That thing will make you a beast." After yesterday, I'm convinced.

Requal swim. Surf at 4-5 water about 70 and clear like I can't believe. Just unreal conditions for October. Guys catching Wahoo off Dana?!

Time is right up there with some of my best efforts after swimming consistent 12,000 yard weeks in a row. Given how little I've been swimming this YEAR and the shoulder injury, throwing this down is nothing short of MIRACULOUS. I think there are three possible reasons.

1) VASA: even getting on for 10 mins when I couldn't get to the pool was enough to build swim-specific strength

2) Residual speed: The swim speed I built up to last year is still hanging around. I was worked when I finished, but the SPEED is still there.

3) Aerobic Fitness: Running long distances has proven time and time again that you can make up for a LOT with a huge engine.

WOW.

Event: San Jacinto Enduro
 

OUCH. Sickest trails in So Cal IMHO.

I had planned on doing the 73 mile loop, but wasn't feeling it the morning of so decided on the shorter loop. I got so lucky...

We started by heading straight up the pavement to some unnamed single track that rolled around the top, then dropped upper southridge - trail is in gnarly shape, came within 1/2" of knocking myself stupid on a 3' diameter log that sticks out over the trail. I heard after Jenz Raz wasn't so lucky; cracked helmet and bloody head.

Down May Valley fire road to Johnson Meadow (breathtaking views!), Keen Camp, behind Hurkey, Apple Canyon Road and down the highway a bit. Drink mix seemed a bit strong, but I wasn't sure if it was the cold or not (47 at the start). Luckily, it was cold enough that I was doing fine with it.

Some random double track and power line roads to traverse south, then up Thomas Mountain around mile 20 and feeling the legs a bit. Stopped to strip layers at the bottom. Climb is super boring, 8 miles of moderately steep fire road. Just: pedal, keep HR down, drink, repeat. Hit the unofficial aid station at the yellow post up top, a bit of a refill and down Ramona Trail. First time down Ramona, some techy sections in there, exposure, rocks, and switchbacks. Got a bit lost at the bottom with Luke until I spotted another rider heading back up a power line road we ripped past. Oops.

Go to shift down the cassette and nothing. Huh? Inspecting the new drivetrain and I see the return spring on the derailleur is busted and there's 15 miles left. Shit. I turned the high limit screw all the way in to give me a better gear ratio, but I'm stuck with a 3-speed. Great.

More Power Line road, out of water around 4 hours, for about 20 mins, Stopped at the Lake Hemet Market to re fill. Go to add drink mix and I can't find it in my pack. Crap. Left it in the car. Nothing to do, but get on with it....

Back up Keen Camp, Johnson Meadow and May Valley. Pretty worked by this point and walking some sections, but so is everyone else. I kept waiting for the bonk, but it never came. Yeah I could have gone faster with cals, but I moved pretty well for the circumstances.

FINALLY crest the climb, down the roads back into town and the finish at the campground.

The lucky part? Imagine if I had picked the long route and had the same problems; there are huge stretches of nothing beyond the Ramona Trail and if I had encountered the mechanical and ran out of cals, it could have been dangerous.

When I got home, I got this text from one of my guys:

"You alive? I DNF'd three miles from the finish. I crapped in the woods and then puked 2x....Layed on the side of the trail for a bit and a couple guys 4x4'in in a Jeep drove me back to town..1st DNF ever."

Just when you think you have a bad day...Can't wait for next year!

Aerobic out and back on the SJC bike path from Doho. Walked 5 for w/u and c/d, then 6:1. Aerobic is a quick 8, low tempo is mid 7's. All day pace.

Edit: New best 6, 12 and 20 min pace. Nice.

Easy coastal spin from DPH up the SJC bike path and back. Windy.

Long 12 hr day out at Lake Perris for range...and then we hear the dept eliminated 100 (vacant) officer positions, canceled the next academy and the current hiring list. Slow death.

Easy out and back up the hill from home. Really tired this morning and not sure why. Prob a forced day off tomorrow to instruct range. NBD; worth the $ and the comp time off.

200 S
4 x 50 K
4 x 50 drill
200 P
4 x 50 (fly/Bk, Bk/Br, Br/Fr, Fr/Fr)
4 x 50 drill

3 x 30 - level 2

Easy out and back up the hill from the house.

Very easy coastal spin from DPH up the SJC path and back. Typical sunday morning shit show on the roads. The guy riding the beach cruiser, holding his chihuahua under one arm was classic.

2 x 100 S
4 x 50 k
200 P
4 x 50 drill
4 x 50 STK

Not feeling so smurfy after the big weekend so kept the intervals short. Right upper trap a little tight, but not so bad. Last 50 started feeling OK.

Long run in the hills from home. Two hand-helds, turned around at the 6 mile mark and flipped it. Warmer than the forecast said, humidity came up and made this really hard for me. Legs are more tired from yesterday than expected: a bit too intense on the ride. Still...backed it up and got it done. A bit of an unload going into San Jac Enduro, a couple hard weeks, San Juan 50K and then dad time.

Long ride out at San Juan, bottom to Blue Jay and back. Tried a new chain and the rings are so gone the chain just sucks into the frame. Put the old chain back on and just went with it. New drivetrain on order; cassette arrived while I was out riding, rings are on order. Before you drop the hate about online ordering, I tried my LBS and they don't carry 9 speed anymore.

Ride felt great; body is tired from the long work week, but the legs feel awesome. Rode strong all day with not even a hint of fade. Fruit Punch V-Juice is better than the orange - Cherry Kool Aid vs. Orange Tic Tacs. Local nutrition shop is out of unflavored, seems all the bros are using it for smosh fit. "Is this paleo?"

Rough morning after a rough work week. Took forever getting up and getting going: no coffee at home. Easy peasy coastal spin from DPH up the SJC bike path and back.

2 x 100 S
4 x 50 K
200 P
4 x 50 drill
200 STK

Meh.

3 x 30, front end raised to level 2

Late night last night and range today, so in 2 hours early and closed the park again.

Off late last night, mandatory 0800-1200 training for harassment and discrimination, and back to work at 1400. Night range tomorrow; 50-hour week in the works. Woo...

Aerobic out and back from the house onto the local trails. Walked 5 for w/u and c/d 6:1 protocol. Feel pretty good considering the load from the weekend. Consistent drops fill the bucket.

Mod MTB ride on the local trails. Getting warm out! Still able to put some power down even with the run in my legs. This might be a better workout order than what I've been doing.

After some water and a sit down. 3 x 30

Easy spin from DPH, up SJC bike path and back. Hurricane swell filling in so lots of surfers out trying to get their fix. Seems over-hyped at Doho, but coming in solid at Surf Beach.

Scheduling got effed up and wound up with no coverage, so I got called in to work 2 hours early and missed my swim. *shrug* whatevs

Long out and back from home into the hills. Filled 2 hand-helds and figured I'd run until the first one was empty and then turn around. Hot and dry out, but I do pretty well in those conditions. All day pace, felt fine even with the 2 days back to back. Backing it up!

Long day in the mountains. San Juan - Main Divide - Ninja Trail - Falcon Trail - Viejo Tie and back down San Juan. Viejo Tie is unidirectional and I rode it the wrong way. Reasonably early start for me so temps weren't too bad until I got 1/2 way back down. Energy pretty good, a bit short on calories toward the end but handled it.

C • solid 5

Planned on getting up and hitting a long ride, but too many late nights at work and the wife not sleeping killed it.

Very easy coastal spin to recover a bit before some long workouts Fri and Sat. HOT and very dry out. Fall needs to get here. Right quad still tight and crampy at high stresses.

From the house, up the hill and back. Walked 5 for W/U and C/D, 10 x 20 sec strides EMOM.

Ninja Training today so heading in to work early and skipping the bike. Not logging mat time, just a journal note.

3 x 30