Training Log: Yosemite Sam

up late, helping alla with work mktg project. still felt good waking up, and earlier than usual, feeling rested. went over old emails with homey todd braje last night, looking at training ideas. super stoked to run right now.

home-warner park. super easy jogging laps on soft grass .65 mile park. then added a few mile loop on asphalt. won't run on road again for a while.

hammies went from WTF! SERIOUSLY?!?! to Dude. No. Dude? Fuuuu$&@. you. to maaaannn, whatever. l knee felt a little bit at end but fine.

DL & Squat yesterday re-awoke the dragons.

first backsquat and DL since surgery jan 4. R shoulder can *just* get into position, holding bar wide but on gnarl edge.

all a2g, all year in 2013.

WUP air 2x10, bar x 10, 65, 85, 95 x 10.
squatting on small 12lb med ball
Goblet against wall 35lb kb x 20

DL (feeling out shoulder)

65x
85x
95x10, 95x 10. felt normal. shoulder fine

shoulder press: barbell: 1 set of 5. each rep better.
not ready yet

pushup: L wrist still too sore from falling last week

. I've dropped the ball lately by not deadlifting or squatting at all. hammies are pretty weak. need weekly squat or DL sesh.

long foam rolling/LAX sesh after

wokeup rested, hammies better after Stick massage on bent leg hammies glutes and calves last night and rolling. LAX ball'd feet. REALLY wanted to run today but giving hammies a rest.

zombie sleep
legs good this am: extra rolling and mobilizing last night

hammies still tight. eeee-z but ok cruise thru the hood.
home-oxnard-shoup-burbank all the way to dead end in hidden hills. snuck thru the gate. and back.

normal soreness after a run like puerco, 5 mile steep descent. started yesterday afternoon, prob better by tomorrow. late night. will sleep more tonight.

Upper Las Virgenes: Victory TH fire roads.

After seeing Django Unchained and finding out the opening sequence shot was from this trail, I appreciate it a little bit more.

Freakin' hammies are tight like like piano wire, but bilaterally equal. Ran super ez on all flats and DH.
deuce at 20'.

Felt better and better throughout the run. Quads soreness not so bad on the long 1mile+ downhill.

found Knapp Park just uphill from Victory TH..soft green grass!! Looks clean too. Low chance of stepping on fun stuff like used needles. New barefoot striders spot.

Podcasts: finished chris kresser, bulletpoof exec 43 w Kelly Starret (all time classic), ultrarunnerpodcast.com AJW

C • podcast... 2

woke up at 5:45, before alarm, rested and feeling "awake"...
legs good. active recovery day.

just ext/int stretch: static
rom w 5

Solstice Canyoh, Malibu.
Just up Corral Canyon from PCH. Old ruins, waterfalls, canyoneering. Good times.

Awesome hike/run wirh Alla ans Dawn, Hot, nice climbing grade on singletrack up the falls (Tropical Terrace) and then some steep/hands canyoneering from there (solo, short)

Scrambled up waterfall and dirt loose wall. Steep!! little class 5 action downclimbing made funner by my jank L wrist and temporarily half-ass r shoulder. Fun run back down the canyon chasing Alla

Awesome night hanging with the OC crew!

Then drinks at Por Vous. HB-HW < 45 mins!

Another~100 Degree day in the valley. Long run I'm SaMos
L wrist stiff and R knee/L shoulder/R hip dinged but OK from
Yesterday's spill.

Puerco Canyon Fireroad to Backbone, west on Backbone and back.

Malibu Wall, 5 mles straight up to backbone, out and back on the ''bone.


heat training. like big bend for an hour. heat had HR up so hiked the wall at 149~ first hour: 3.9 miles?!

felt easy but with two bottles it was just enough. not acclimated yet. killer views out to the valley, SM''s, etc, including the turnarond of last week's Old Topanga-Backbone mtn run

then ran down ez 5 mile descent on fire road and down pch. amazing malibu/ocean view.

alla and dawn intercepted me runnig down pch past pepperdine, i couldn't make them wait so i jumped in the car. i had a shaker bottle with vitargo/whey ready to just add water.

Fantastic heat training and very steep climbing. Can't wait to come back fit on a cool/misty day.

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