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Training Log Archive: CoachingEnduranc

In the 30 days ending Sep 30, 2007:

	activity	#	time	miles	km	+ft
	Running	16	41:59:20	228.9	368.38	38248
	Cycling	14	19:09:06	264.84	426.22	8415
	Yoga	11	11:00:00
	Strength Training	6	38:37
	Circuit	1	16:33
	Total	22	73:03:36	493.74	794.6	46663
averages - sleep:13.7 weight:148lbs

20:53

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Sunday Sep 30, 2007 #

Event: Vermont 50 Mile Ultramarathon

Running race (trail) 7:41:20 [5] 50.0 mi (9:14 / mi) +9501ft 7:49 / mi
slept:6.0 shoes: 07 Cont Divide 8 grey spiked

got 7th at the vermont 50. went into the race sick and tired after 12.5 miles my hernias started to really hurt. this is earlier than normal. also this was the first time i experienced sharp pain in my right hip from hernia. i struggled and suffered and in the end glad i did the race, but i was handily f'in smoked by the east coast speedsters who i have heard of but never met, except for estes who won - i met him at hurt in january. he must have broken the course record, he was flying! impressive.

double hernia surgery on oct 12, can't wait to race pain free for the first time in over a year!

C • You're a Marine! 2

Friday Sep 28, 2007 #

Running (trail) 29:35 [3] 3.45 mi (8:35 / mi) +397ft 7:44 / mi
ahr:133 max:162 slept:9.0 (sick) shoes: 07 Cont Divide 8 grey spiked

i'm still feeling terrible from interbike and all the travel. forced myself to get out and run today before we travel to the seacoast. good run on dirt road and trails near my mother's house in freedom, new hampshire. beautiful out, muggy. electrolytes will be important at the vermont 50 on sunday.

elevation gain is in feet until i get it converted - it's painful on dialup and i'm late...

Wednesday Sep 26, 2007 #

Running (road) 46:05 [3] 4.67 mi (9:52 / mi) +98ft 9:40 / mi
(sick) shoes: 06 Odyssey 1 Red 8

5:45am run with julie down strip and back before interbike madness.

hr data too high again!

Tuesday Sep 25, 2007 #

Cycling (trail) 39:10 [3] +472ft

got an easy ride in at interbike outdoor show on a rocky mtn w/flat pedals.

Running (road) 43:21 [3] 4.15 mi (10:27 / mi) +66ft 10:17 / mi
ahr:118 max:136

little bit of running at outdoor show, then a run after the big dinner with the nuun team.

hr data too high again

Strength Training (high rep) 4:00 [3]

ran over to the westin gym and did a set on 4 machines before running a fast treadmill mile and running home.

Running (treadmill) 7:00 [4] 1.0 mi (7:00 / mi)

ran a faster"ish" mile on treadmill.

Monday Sep 24, 2007 #

Note
slept:3.0 (rest day)

busy day at interbike.. no time for anything. lots of standing and talking.. my feet hurt.

Sunday Sep 23, 2007 #

Running (road) 5:16 [2]
(rest day) shoes: 06 Odyssey 1 Red 8

light jog somewhere.

Saturday Sep 22, 2007 #

Running (road) 1:10:40 [3] 7.41 mi (9:32 / mi) +302ft 9:11 / mi
ahr:117 max:139 shoes: 06 Odyssey 1 Red 8

ran around lake union. hernia was no issue. my right knee cap was tight and kinda hurt. felt tired slow, blah.

Friday Sep 21, 2007 #

Cycling (road) 1:09:02 [3] 15.44 mi (4:28 / mi) +620ft 4:18 / mi

great early morning ride (it was still dark when i left!) to ride with max to meet up with alex and discuss training.

Running (trail) 52:01 [3] 6.0 mi (8:40 / mi) +427ft 8:07 / mi
shoes: 07 Cont Divide 8 grey spiked

from max's work to disco, around the loop and back. hr data was waay off and too high. might be time for new battery in strap.

C • Bad HR readings 1

Cycling (road) 2:21:30 [3] 34.47 mi (4:06 / mi) +1447ft 3:57 / mi
ahr:125 max:152

rode to bellevue for my ct scan and back.

Thursday Sep 20, 2007 #

Running (treadmill) 7:20 [3] 1.0 mi (7:20 / mi)
slept:8.0 shoes: 06 Odyssey 1 Red 8

ran one treadmill mile at 7:20. felt pretty good, hip was ok, knee wasn't an issue. those things are soft. i have to start incorporating the treadmill in for tapering and recovery.

Yoga (SMB Flow) 1:00:00 [3]

felt good, hip a little bothersome

Cycling (spin class) 54:35 [4] 18.0 mi (3:02 / mi)
ahr:127 max:158

good class but i had massive digestion issues. ugh.

Cycling (road) 34:56 [2] 6.24 mi (5:36 / mi) +492ft 5:13 / mi

few times to the gym and back.

Wednesday Sep 19, 2007 #

Cycling (spin class) 54:34 [4] 18.0 mi (3:02 / mi)
ahr:132 max:162 slept:7.5

great energetic class. i feel fully recovered and back to normal energy since my 100 miler.

Strength Training (high rep) 16:20 [3]

one set of chest, shoulders and bis.

did tris after yoga tonight.

Running (road) 19:06 [3] 2.01 mi (9:30 / mi) +154ft 8:52 / mi
ahr:138 shoes: 06 Odyssey 1 Red 8

ran to and from yoga.

hr data was way high for some reason.. no good.

Cycling (road) 12:05 [2] 2.23 mi (5:25 / mi)

ride to teach spin.

Tuesday Sep 18, 2007 #

Cycling (road) 3:31:47 [2] 50.15 mi (4:13 / mi) +2182ft 4:03 / mi
ahr:111 max:153 slept:8.0

didn't mean to ride this long when i got up today. had the oportunity to get into see the surgeon in bellevue so i rode there and back at an easy pace.

avg hr is a guess, every time i looked down at it it said 111.

could have a double hernia.

Yoga (SMB) 1:00:00 [3]
slept:8.0

Monday Sep 17, 2007 #

Running (trail) 2:45:52 [4] 15.27 mi (10:52 / mi) +3104ft 9:07 / mi
ahr:131 max:171 slept:8.0 shoes: 06 Hardrocks White 8

great run at cougar. did a combination of the old src 13 mile loop and the new one. which ever went longer, or widened the loop i took that trail. pushed my LT hard up to wilderness peak. i tried to keep the pace up whenever i noticed it dropping. so much fun out there.. i'm addicted to trail running.

knee felt fine, hip/groin/ab/hernia felt fine too.

last longish run before vermont 50 miler.

Yoga (SMB) 1:00:00 [3]
slept:8.0

good class before my run, loosened me up. i felt like i got lower in my right side pigeon than ever before.

Running (road) 22:35 [3] 2.13 mi (10:36 / mi) +184ft 9:48 / mi
ahr:117 max:140 slept:8.0 shoes: 06 Odyssey 1 Red 8

late run, knee hurt and felt tight so i turned it around.

Sunday Sep 16, 2007 #

Yoga (SMB) 1:00:00 [3]
slept:8.0

packed but great class. everything felt good.

Cycling (road) 47:13 [3] 10.45 mi (4:31 / mi) +850ft 4:12 / mi
slept:8.0

to gym, trader joes and matthew's house.. then home.. in the rain. felt great, really energized from taking yesterday off (and the coffee i had a trader joes).

Running warm up/down (road) 36:29 [3] 4.3 mi (8:29 / mi) +105ft 8:18 / mi
ahr:128 max:154 slept:8.0 shoes: 06 Hardrocks White 8

warm up run to track. then back from track with a little bit around the outter loop before i turned around.

400 recovery jog - 2:09 after the first 800, then i decided i needed to take full rests between.

Running intervals (track) 16:32 [5] 2.75 mi (6:01 / mi)
slept:8.0 shoes: 06 Hardrocks White 8

800 - 2:54 152 avg 163 max
1600 - 6:08 161 avg 169 max (1 mile)
400 - 1:25 149 avg 166 max
800 - 3:02 152 avg 168 max
800 - 3:02 156 avg 167 max

full stop rests between each. i wasn't feeling this workout. the humitidy, or my current state of fitness made it really tough to breath. i need to do more track work, i'm embarrassed. i intended to do almost twice this workout, but it as i said i wasn't feeling it.

Strength Training (bridge) 6:00 [3]

did plank, and both side planks twice... then remembered i have core yoga tomorrow. doh.

Saturday Sep 15, 2007 #

Note
slept:8.0 (rest day)

i was going to do some speed work. got up, didn't feel like it. so i sat on the couch eating and watching tv. man i feel like i've hit rock bottom (not really), but recovery from these things is tough. it's time to get back after it!!

i kept busy watching angeles crest 100 online.. justin is in fourth last i checked... no word from max who was competing in the grand columbian ironman today.

tomorrow i get serious again.

Friday Sep 14, 2007 #

Running (trail) 28:56 [3] 2.52 mi (11:29 / mi) +449ft 9:49 / mi
ahr:120 max:140 slept:9.0 shoes: 06 Hardrocks White 8

very little energy today. got to the trailhead and felt like just going home. but i gave it a try anyway. my knee kind of hurt, my energy and motivation were very low. dissapointing.

Cycling (road) 1:12:46 [3] 15.56 mi (4:41 / mi) +640ft 4:30 / mi

errands then to the gym and back.

Circuit (speed agility drills) 16:33 [3]
shoes: 06 Hardrocks White 8

without a lot of energy sort of worked through the movements of some speed and agility drills. then left when i was bored and hungry.

Strength Training (high rep) 54 [3]

1 set of ab machine

Yoga (SMB Flow) 1:00:00 [3]

felt very good today.

Thursday Sep 13, 2007 #

Running (road) 21:40 [3] 2.19 mi (9:54 / mi) +200ft 9:06 / mi
slept:9.0 shoes: 06 Odyssey 1 Red 8

to and from gym for yoga.

Yoga (SMB) 1:00:00 [2]
slept:9.0

super easy with the instructor i don't really like.

Strength Training (high rep) 4:00 [3]

did three sets of seated flys for chest.

Running (trail) 42:36 [3] 4.51 mi (9:27 / mi) +407ft 8:42 / mi
ahr:132 max:158 slept:9.0 shoes: 07 Cont Divide 8 grey spiked

discovery loop, nice and sunny perfect temps. hip didn't hurt at all, right knee cap kind of did by the end.

Cycling (spin class) 53:43 [4] 18.0 mi (2:59 / mi)
ahr:137 max:159 slept:9.0

great class. i actually got a guy to cramp up. i worked them. doubled the amount of climbing i usually do. fun fun.

Cycling (road) 11:56 [2] 2.01 mi (5:56 / mi) +187ft 5:27 / mi
slept:9.0

ride to and from gym to teach spin class.

Wednesday Sep 12, 2007 #

Cycling (road) 33:58 [2] 6.01 mi (5:39 / mi) +541ft 5:12 / mi
slept:7.25

to and from smb to teach spin at 6am.
to and from smb to teach spin at noon.
to and from smb to take yoga.

Cycling (spin class) 54:35 [4] 18.0 mi (3:02 / mi)
slept:7.25

taught a 6am spin class for another instructor.

Cycling (spin class) 54:49 [4] 18.0 mi (3:03 / mi)
slept:7.25

taught another spin class

Yoga (SMB) 1:00:00 [3]
slept:7.5

yoga for back.

Tuesday Sep 11, 2007 #

Note
(rest day)

laid around all day, taking naps, icing my hip and knees. felt lazy but i think it was good for me. tomorrow i have to teach two spin classes and start to train again.

Monday Sep 10, 2007 #

Cycling (road) 1:19:50 [3] 17.02 mi (4:41 / mi) +656ft 4:32 / mi
slept:8.5

rode to errands.

look a couple naps today after ride. still feeling really tired all the time. just one french press full of coffee too.

also later rode to yoga and fred myers.

Yoga (SMB) 1:00:00 [3]

right hip still not feeling great.

Sunday Sep 9, 2007 #

Running (trail) 48:45 [3] 5.0 mi (9:45 / mi) +801ft 8:28 / mi
slept:7.0 shoes: 07 Odyssey 2 Green 8

cold night camping. got up early and ran a lil bit from hart's camp in north cascades with justin and mike on the pct.

Cycling (road) 10:05 [2] 1.76 mi (5:44 / mi) +82ft 5:29 / mi

ride to and from grocery store for ice cream.

Saturday Sep 8, 2007 #

Running (trail) 2:20:32 [3] 10.54 mi (13:20 / mi) +2054ft 11:15 / mi
ahr:126 max:162 slept:6.0 shoes: 07 Cont Divide 8 grey spiked

north cascades pct run from hart's camp area w/justin and mike.

Friday Sep 7, 2007 #

Cycling (road) 13:40 [2] 2.31 mi (5:55 / mi) +180ft 5:30 / mi
slept:9.0

ride to and from gym.

Yoga (SMB) 1:00:00 [3]
slept:9.0

good class, i'm feeling better every day.

Strength Training (high rep) 7:23 [3]
slept:9.0

one set chest, shoulders, bis, tris, abs

Thursday Sep 6, 2007 #

Cycling (road) 1:14:26 [1] 7.47 mi (9:58 / mi) +66ft 9:53 / mi
slept:8.5

rode to greenlake for ride with coaching client and back home. super slow ride while she ran.

Yoga (SMB) 1:00:00 [2]

took it easy again.

Cycling (road) 12:21 [2] 1.97 mi (6:16 / mi)

ride to and from yoga

Wednesday Sep 5, 2007 #

Yoga (SMB) 1:00:00 [2]
slept:9.0

good sleep. feel pretty good today. still slightly sore. low energy.

hit did what i could in yoga class and was ok with it.

Cycling (road) 12:05 [2] 1.75 mi (6:54 / mi)
slept:9.0

rode to and from smb for yoga class.

Tuesday Sep 4, 2007 #

Note
slept:9.0 (rest day)

finished the drive today. my feet were back to almost normal size today. feel pretty good actually. it bands, glutes and quads are still a bit sore. i could run today if i had to. but i did not, and won't tomorrow either.

Monday Sep 3, 2007 #

Note
slept:3.0 (rest day)

after the race i could not sleep. got a couple hours. the next day i was sore. no blisters. just my middle toe nail is jammed back into and under the skin. it looks infected and red. i drained it, and it appears to be healing. muscles are very sore as expected. everyone tells me i am walking better than ajw who won the race. not sure if that is good or bad.

started the drive today. before sleeping i looked at my feet and they were HUGE! damn. so i elevated them when i went to sleep tonight.

Saturday Sep 1, 2007 #

Event: Grand Teton 100 Mile Ultramarathon

Running race (trail) 20:53:39 [5] 100.0 mi (12:32 / mi) +20000ft 10:32 / mi
ahr:135 max:167 slept:4.0 weight:148lbs shoes: 07 Cont Divide 8 grey spiked

2nd place at the grand teton 100 mile ultramarathon at grand targhee resort in alta, wyomin. my first 100. i lost to the 100 mile national champion, vermont 100 winner, andy jones-wilkens. however i ran well and finished with a time i'm very very very happy with for a 100 mile course with 20,000 feet of gain. i'm ecstatic actually.

C • 1

C • Ohh, you are fast! 4

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