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Training Log Archive: CoachingEnduranc

In the 30 days ending Sep 30, 2008:

	activity	#	time	miles		km		+ft
	Cycling	17	34:24:50	349.97	(5:54)	563.22	(3:40)	34908
	Running	10	3:43:21	24.87	(8:59)	40.03	(5:35)	2152
	Yoga	15	2:54:45
	Hiking	1	1:18:45	3.6	(21:52)	5.79	(13:35)	1677
	Strength Training	8	1:05:20
	Circuit	3	36:34
	Total	24	44:03:35	378.44		609.05		38737
averages - sleep:7.3 weight:143.6lbs

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Tuesday Sep 30, 2008 #

Running (trail) 1:19:34 [3] 9.18 mi (8:40 / mi) +1066ft 7:49 / mi
slept:7.0 shoes: 06 Hardrocks White 8

went out for my tester run. felt great to actually run trail. hit the bonneville shoreline trail at the red butte gardens and went north. amazing beautiful trail and it's just 5.5 miles from the house. ran north then canyon to city creek saddle a mile or two past that then returned. the neuroma was there, however no shooting pain! the toes were kinda numb achey however. i am going to commence run training! so stoked.

not great sleep last night, very broken.

Cycling hills (road) 2:27:42 [3] 33.8 mi (4:22 / mi) +3615ft 3:58 / mi

bout 7.5 road miles there in 36:55 mins. from the start of canyon road it's 18.8 miles (9.4 up, 9.4 down) made it up the canyon in 1:47 from house (1:10 on canyon road). back to house in 40mins from top! whoa.

Yoga 6:22 [2]

Monday Sep 29, 2008 #

Note
slept:6.0 (injured)

saw my new utah dr. petron. he's great. gave me another alcohol shot. again, immediately after the foot feels healed. however this is short term and i can't run for at least 24hrs. it will likely feel bruised by the end of the day.

we'll see how this one goes and go from here to see if i need more shots.

inner thighs just a bit sore from the squats last night.

Cycling (road) 55:51 [2] 13.0 mi (4:18 / mi) +203ft 4:14 / mi

ride to salvation army and back easy with a couple pickup efforts.

Cycling intervals (road on mtn bike) 28:34 [4] 6.96 mi (4:06 / mi) +36ft 4:05 / mi

did some HIIT - 1:4 work:recover

4min warm then 5sets of:
30 sec all out
4min recover

felt pretty good, gritted my teeth and worked hard. i tried to keep the pace up between bit had to turn a lot and turn around, etc. need to find a better place to do this.

Yoga 12:33 [2]

after HITT

Sunday Sep 28, 2008 #

Cycling (road) 2:38:06 [3] 40.09 mi (3:57 / mi) +2379ft 3:44 / mi
slept:7.0 weight:141.5lbs (injured)

wasatch blvd, dimpledell, danish rd with marit. i got to draft all day because she's in ironman bike shape and i am not. awesome weather, awesome company, awesome scenery, awesome day.

pretty good sleep. legs felt dead to start but so did marit's thankfully. warmed up and climbed "the bitch of a climb" pretty well.

Cycling (road) 16:00 [3] 3.0 mi (5:20 / mi) +36ft 5:16 / mi

rode super easy to park with frank. laid in grass to read and do yoga. got badly bit by unknown bugs. left.

Yoga 13:02 [2]

Running (road) 30:02 [3] 3.51 mi (8:33 / mi) +36ft 8:28 / mi
shoes: 06 Hardrocks White 8

tester run for foot on road around the house. out to fairmont park did a sprint the length of the soccer field and felt fast. it must have been slightly downhill at least that is how it felt. i could feel the neuroma, it didn't hurt but it was there. early my toes were numb but worked out and overall worth it.

Strength Training (multimuscle) 8:33 [4]

did the 100s workout. pushups and arm haulers were the hardest. i should have done full situps not crunches too. next time.

Saturday Sep 27, 2008 #

Yoga 9:45 [2]
(injured) (rest day)

Friday Sep 26, 2008 #

Cycling (road on mtn bike) 1:33:20 [2] 17.22 mi (5:25 / mi) +1145ft 5:06 / mi
slept:8.0

the idea was to ride to the granduer trailhead on the mtn bike, for a tester hike. so i wore the hardrocks with my egg beaters.. that aggravated the neuroma. hike the neuroma.

Running (trail) 6:01 [3] 0.67 mi (9:00 / mi) +135ft 7:34 / mi
shoes: 06 Hardrocks White 8

tester run up pipeline trail in mill creek. i was planning to hike to granduer peak. but the neuroma hurt, so i turned around after just 4min.

Yoga 20:06 [2]

Circuit (FMJ) 2:13 [4]

did a quick variation of FMJ. 20 meters
walking lunge, 10x pushups, sprint
lunge jumps, 10x pushups, sprint
broad jump air guitar, 10x pushups, sprint

Running (road) 12:42 [3] 1.4 mi (9:04 / mi) +30ft 8:54 / mi
shoes: 06 Hardrocks White 8

pavement didn't feel so bad. neuroma felt big, but i didn't get any shots of pain. i might have to try running at a football field i suppose.

Thursday Sep 25, 2008 #

Cycling hills (road) 3:40:14 [3] 50.0 mi (4:24 / mi) +5997ft 3:57 / mi
slept:8.0 weight:143.5lbs

rode form the house (4,300ft) up to brighton resort (9,000ft). felt pretty good, never really pushed but the steepness of the road forces a certain effort level to keep moving. my right knee ached by the top. likely from me riding marit's yellow bike and it not fitting just right. the seat is too far back and the saddle sucks for guys. my road bike got stolen - and i am not in a place to replace it. it was 70 when i left the house and got up to 86 degrees.. amazing outside. the downhill was the most severe and scary wind i've ever ridden in. i was lucky to stay upright. crazy.

:49 - to big cottonwood canyon
1:25 - from the beginning canyon at wasatch blvd to brighton
1:00 - back home from bcc

watch said 4,977 but all maps added up to 1,000ft more. my suunto core is always low. oh well.

Yoga 9:02 [2]

Note

feeling pretty good. walked 4 miles to fedex and back with frank. further than i thought by foot. i was really hungry.

Wednesday Sep 24, 2008 #

Note
slept:6.5 weight:146.5lbs (injured)

glutes sore and a bit of upper hammies where they attach to glute. i must be making progress because all in all i'm not as sore as i thought i would be.

up super early and didn't get enough sleep.

C • BMI and other ramblings! 4

Yoga 14:57 [2]

early morning.
again at night

Cycling (road on cruiser) 19:10 [2] 3.2 mi (5:59 / mi) +36ft 5:56 / mi

smith's on cruiser.

then to the park, flatted so just there not back.

Strength Training (core) 3:15 [3]

30 seconds cheryl's planks. added a set of yoga moves. knee in and outside of arm. held each for 1, repeated holding for 2secs, 3, 4, 5. good stuff.

Running (road) 14:47 [3] 1.5 mi (9:51 / mi) +36ft 9:38 / mi
shoes: 06 Hardrocks White 8

had to run the bike home since i got a flat. trying the hardrocks with the lift on the sole footbeds. felt ok, no shooting pain. i might go for a real trail run soon!

C • Minutae 2

Cycling (road) 1:23:32 [3] 19.4 mi (4:18 / mi) +814ft 4:08 / mi

took marit's yellow out for a spin since my bike was stolen from a locked garage in seattle.

oh my it's 83 degrees and sunny in salt lake city right now... and getting warmer. didn't miss seattle today.

Tuesday Sep 23, 2008 #

Cycling (road on cruiser) 41:05 [2] 8.2 mi (5:01 / mi) +39ft 4:59 / mi
weight:146lbs (injured)

rode cruiser to smith's grocery store and back. twice, bc i forgot the lock.

whole foods once.

Circuit (FMJ) 13:30 [3]

did the first set of FMJ. pushed pretty hard and definetaly had a longer than 20 meter course set which is good i suppose.. but i felt it.

only did the first set as i'm doing ATW later. tried to do the 3rd set of sprints, got the 20 meter ones done but the neuroma was starting to hurt.

so i finished with some standing two foot jump ups to a nice cement seat at the park. did 2x 25 reps, jogged back and called it good.

Yoga 19:15 [2]

before fmj to loosen up. also did some karioka high knees, and butt kicks before.

Strength Training (core) 5:32 [3]

plank, l side, r side, pushup plank 1min each 30 sec rest between.

Monday Sep 22, 2008 #

Cycling (trail) 1:40:40 [3] 13.28 mi (7:35 / mi) +1936ft 6:40 / mi
slept:6.5 weight:147lbs (injured)

rode the mueller park trail just a few minutes north of slc in bountiful. great beautiful park. 6.6 miles up to rudy's flats. wanted to ride down the north canyon trail but with multiple options and no map i did it as an out and back, as the book intends.

didn't do the intended road ride there because marit said it was "nasty, industrial, dirty and dangerous".

Yoga 7:45 [2]

Sunday Sep 21, 2008 #

Note
slept:8.0 weight:141.8lbs (injured) (rest day)

nothin' but eatin' and drivin'. 13hrs almost on the nose to slc.

solid 8hrs of sleep again. went to bed at 9:30pm bc i could not stay awake during movie. up at 5:30am. body feels great, neuroma isn't too bad either. i might test run during the drive today.

surprised that i have no ab soreness from ATW yesterday. time to move to 40s.

C • Had i known that you were h... 3

Saturday Sep 20, 2008 #

Note
slept:4.0 (injured)

no sleep last night. no workouts yesterday, slept late the night before and had coffee after noon. i was up at 3:30, fought it until 4:15am then got up. i got a lot accomplished with all the extra time today. not really motivated to workout however i might do something quick.

Yoga 9:01 [2]

Strength Training (core) 12:05 [4]

ATW with copson for 35s.

Friday Sep 19, 2008 #

Note
slept:8.5 (injured) (rest day)

got loads of sleep last night. very busy all day and didn't feel the need to train, so i didn't.

saw podiatrist and got a steroid parting shot as i'm leaving for slc sunday. i'm hopeful to quickly continue treatment there with dr petron at the university of utah. insurance issues abound but are being worked on.

podiatrist shot me with steroids in the neuroma. instantly felt better. she said it will feel bruised. no running today. easy short running tomorrow and the next day. then we'll see how it feels.

slept hard last night and it felt great.

Thursday Sep 18, 2008 #

Cycling long (trail) 6:50:00 [4] 45.65 mi (8:59 / mi) +9062ft 7:34 / mi
slept:5.0 (injured)

started with intentions to ride the dirty and longest triple crown possible. i got the first two done. my neuroma hurt pretty bad. rather than make my injury worse i pulled the plug and left out sun top.

rode from buck creek to white river trail, took a right and rode to the road. dirt road up to crystal rather than the pavement. wasted a bunch of time navigating and rode up and down the dirt road a few miles bc i wasn't sure it was right. did crystal loop, then back to dirt road down to the road that climbs noble nob/corral pass and road out palisades and back on the trail bc i was doing it dirty. road the loops as big as i could. suntop plan was to ride out skookum flats then the road and down... next time.

7:16am - log 1: 5:28:30 7,641ft of gain
12:45p - log 2: 2:33:30 1,421 ft of gain

run time 8hr 02mins. ride time 6hr 50mi

C • Nice work! 2

C • did you ride from corral pa... 5

Wednesday Sep 17, 2008 #

Note
slept:7.5 (injured)

foot hurts today like it's bruised. likely because of the shot. but i'm icing now because it doesn't feel like i can run on it.

C • shot? 2

Running (trail) 13:58 [2] 1.0 mi (13:58 / mi) +308ft 10:49 / mi
shoes: 07 Cont Divide Red 8.5

ran from e sunset way parking up to brink trail and back. my foot hurt the entire time. it now feels bruised and i felt shots of pain throughout. sucks.

Tuesday Sep 16, 2008 #

Note
slept:7.5 (injured)

today i feel pretty good. rested with probably 7.5 hrs of sleep.

abs are sore from saturday's ATW.
glutes & chest are tight from the FMJ yesterday.
back still hurts from massage.

Yoga 20:07 [2]

felt ooooh so good to do this

Strength Training (high reps) 7:24 [3]

3 supersets of front/side lateral shoulder raises, and bend over back flies. then one easy set of biceps... but didn't have enough time to finish.

Running (trail) 1:30 [2] 0.45 km (3:20 / km)
shoes: 08 TR Streaks 7.5 Blue 03

ran a dirt track loop at greenlake after podiatrist shots. it feels great. i'm just not sure what to think of it all. just 2 weeks until the 100 miler i had written off. hmm.

C • Next time call me for GL run 2

Monday Sep 15, 2008 #

Circuit (FMJ) 20:51 [5]
slept:5.5 (injured)

cory showed up at 5:30am (he's got two kids) to let me hurt him. we did the navy seals FMJ workout. great stuff. i felt pretty good. right glute is tight from either the hike or massage yesterday. prob massage. neuroma fired a couple times but grass running helps. i think i'll be doing more grass running for sure. football fields?

5.5 hrs of sleep is not enough however it was worth it to workout with cory.

C • FMJ? 2

Cycling (road) 35:10 [2] 7.4 mi (4:45 / mi) +75ft 4:42 / mi

rode to trader joes and back. then ate my face off. now i nap. then i ride again.

Note

i'm disapointed that i didn't get my yoga or second ride in. but i have to listen to my body. getting up at 5am and my general lack of sleep clobbered me in the head... body was tired so i slept. i hope tomorrow will be a more 'energetic' day.

Sunday Sep 14, 2008 #

Cycling (road on mtn bike) 14:02 [3] 3.2 mi (4:23 / mi) +213ft 4:08 / mi
slept:8.0 (injured)

rode over to cory/suzannes with eggs and veggies in the pack to make the family breakfast. after breky we hike!

Strength Training (core) 13:31 [4]

ATW with Cory for 35s. felt ok, kinda tired.

Hiking hills (trail) 1:18:45 [2] 3.6 mi (21:52 / mi) +1677ft 15:11 / mi

hiked chiroco up poo poo with cory. Neuroma hurt the whole time. Sux

Saturday Sep 13, 2008 #

Cycling long (trail) 3:53:17 [3] 23.56 mi (9:54 / mi) +5098ft 8:13 / mi
(injured)

finally got out today with copson and rode. my neuroma was ok, didn't love the shoes but managed without much pain. great 25 mile ride with 5,100ft of gain. the trails are buttery smooth and so nice.

i am going to ride the triple crown before i leave seattle. there i said it.

C • Triple crown 2

Running (road) 5:25 [3] 0.63 mi (8:40 / mi) +20ft 8:25 / mi
shoes: 07 Cont Divide Red 8.5

some running while i tested footbeds and shoes.

continental divides with the stock insoles ended up feeling the best.

Friday Sep 12, 2008 #

Note
slept:6.0 (injured) (rest day)

woke up and did some work with lisa on camps. then drove 14hrs to seattle from driggs. that sucked.

Wednesday Sep 10, 2008 #

Note
slept:8.0 (injured) (rest day)

good nights sleep in the copsons real bed. midnight to 8:12 or so.

cleaned out condo a bit today. it was beautiful in seattle and i just didn't have the time. tomorrow i play/train/enjoy life no matter how much the neuroma hurts!

Tuesday Sep 9, 2008 #

Yoga 1:54 [3]
slept:8.0 weight:143lbs (injured) (rest day)

Note
slept:8.0 weight:143lbs

massage treatment on my neuroma today at weber state university on my way north.

Monday Sep 8, 2008 #

Strength Training (core) 11:54 [3]
slept:6.5 weight:142.5lbs (injured)

ATW for 30s w/marit. felt good to do some abs again. i think 35 or 40s next time.

Running (road) 18:20 [3] 2.2 mi (8:20 / mi) +62ft 8:07 / mi
shoes: 08 TR Streaks 7.5 Blue 03

9:24 there dealing with dog a bit
8:56 back a bit quicker

ran to liberty park and back. my body feels great. mortons still sucks.

3 ibuprofen 45 mins before run
built a new metatarsal bump on my insoles
put spacer between toes (fell out after 1min - i need to tape it)

felt ok, not great. need to play around a bit more and find someone to give me those damn alcohol injections! sheet.

Cycling intervals (road on mtn bike) 23:32 [3] 6.57 mi (3:35 / mi)

4:23 road 1.1 miles to libery park

5:29 fartlek loop
4:12 hammer loop
4:48 out of saddle fartlek (chased a care for a bit)

4:40 1.1 miles back to house

Yoga 13:22 [2]

Sunday Sep 7, 2008 #

Yoga 10:21 [1]
weight:143lbs (injured) (rest day)

at east canyon while marit ran. swam for 1 minute too while she did 3,000.

Saturday Sep 6, 2008 #

Cycling (road on mtn bike) 32:52 [1] 4.57 mi (7:11 / mi) +52ft 7:07 / mi
slept:7.5 weight:142.5lbs (injured)

ride to and around liberty park with frank. she was tired so i rode slow..er on the way back.

Yoga 7:13 [1]

yoga in park

Strength Training (multimuscle) 3:06 [3]

20 yards:
Lunge
Pushups 10
walking side squat
Pushups 10
Lunge
Pushups 10
Other side walking squat
Psuedo sprint (this really hurt my foot)

Friday Sep 5, 2008 #

Note
slept:7.5 weight:142.5lbs (injured)

nueroma hurts to walk around the house on hardwood floors with bare feet. crocks make it feel ok. this sucks. no drs called me back either! what is up with that?

crashed hard last night and slept solid through the night.

Running (trail) 21:04 [2] 2.41 mi (8:44 / mi) +210ft 8:04 / mi
(injured) shoes: 08 TR Streaks 7.5 Blue 03

went out to mill creek with marit for her run. followed her for about 6 minutes before it was obvious the morton's wasn't happy. shit. it's worse than ever. hike a bit after to see how that felt. not great.

Thursday Sep 4, 2008 #

Cycling (road) 1:58:01 [3] 24.0 mi (4:55 / mi) +121ft 4:54 / mi
slept:6.0 (injured)

nice late afternoon ride with marit. i drafted, then she did her 15min intervals at tempo and i just cruised and listened to music. did 2x 1 min pushes but then lost motivation.

Wednesday Sep 3, 2008 #

Note
slept:9.0 weight:144lbs (injured) (rest day)

nueroma drove me from the promise land of fruita and moab. drove right by the turn off for moab with a tear in my eye. ha. i need some tlc in slc.

got a good 8-9hrs of sleep last night in the van pop top. covered my head and pretended it was still dark out.

Tuesday Sep 2, 2008 #

Cycling (trail) 1:34:26 [3] 10.46 mi (9:02 / mi) +1401ft 8:01 / mi
slept:6.5 (injured)

in fruita scoping the kokopelli trail. rode out 'more fun' then looped back on the official kokopelli trail via 'mary's loop' with my new friend melissa.

we made a sweet plan for me to run the kokopelli before i tested my foot. morton's nueroma is seriously inflamed! sucks. it needs rest so maybe we'll ride it instead. hmm.

Running (trail) 19:58 [2] 2.1 mi (9:30 / mi) +249ft 8:33 / mi
shoes: 08 TR Streaks 7.5 Blue 03

ran from the rustlers loop parking lot to mary's loop and did an out and back. morton's nueroma killed, it's totally inflamed which is strange since it didn't hurt during transrockies. now it's pissed. if given a chance to it will usually iron itself out and not hurt after say 30 minutes. i didn't go that long but it hurts worse than ever.

shit, not sure what to do... i'm in fruita afterall. my bike shoes are about 1 size too small and my feet don't like being in them either.

Monday Sep 1, 2008 #

Cycling (trail) 2:19:16 [3] 16.41 mi (8:29 / mi) +2648ft 7:22 / mi
(injured)

rode up beaver creek with andrew. couple of mile of road to and from but mostly double and singletrack. ran into the heathens, the uk team that took 3rd (and didn't cheat). slow climb hanging with andrew but it felt great to be out there.

really just my lower calfs are still sore. feeling good.

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