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Training Log Archive: CoachingEnduranc

In the 30 days ending Nov 30, 2008:

	activity	#	time	miles		km		+ft
	Running	12	12:17:25	69.44	(10:37)	111.75	(6:36)	8625
	Alpine Ski Touring	1	5:00:00	8.4	(35:43)	13.52	(22:12)	4750
	Hiking	3	3:04:02	11.5	(16:00)	18.51	(9:57)	42
	Cycling	2	2:47:02	25.66	(6:31)	41.3	(4:03)	2641
	Yoga	10	2:27:29
	Strength Training	7	1:30:04	0.2		0.32		3
	Total	17	27:06:02	115.2		185.4		16060
averages - sleep:7.4

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Sunday Nov 30, 2008 #

Alpine Ski Touring 5:00:00 [3] 8.4 mi (35:43 / mi) +4750ft 23:16 / mi

skinned from paradise to camp muir on mount rainier with copson and clint.

skin up 4,750 feet in took 3 hour 45 min at moderate pace with full alpine skiing setup on my back.

neuroma hurt during the hike. i forgot my insoles. it hurt less but still hurt in ski boots during the skin up and ski down.

blogged some video and photos.

C • Rainier 2

Thursday Nov 27, 2008 #

Cycling (trail) 2:01:52 [3] 16.0 mi (7:37 / mi) +2575ft 6:37 / mi
slept:8.0

poo poo point climb with kimberly at a moderate pace. i haven't been training and it felt really easy.

then i got my eat on. whoa...

Note
(injured) (rest day)

neuroma was really hurting on a hard wood floor at biz/colin's house.

Monday Nov 24, 2008 #

Note
(injured) (rest day)

travel day back to salt lake city.

Sunday Nov 23, 2008 #

Note
(injured) (rest day)

long day of supporting and watching marit and clark race ironman arizona.

Saturday Nov 22, 2008 #

Strength Training (circuit) 11:47 [4]
slept:7.5 shoes: 07 Hardrocks 8.5 black/red 007

while the ironman geeks swam i did a quick set of leg crushers.

3 sets of:

20x box jumps (on pillar just over knee high - felt high)
4x side bball shuffle up 20meter hill once each side
40 (20 each leg) side squats
20,30,40 jump lunges

i think i'm going to feel this - glad i started relatively easy.

Note

neuroma killed getting out of bed today. feels like it's still pissed form shot or bruised, or the shot was administered wrong.

ran a few minutes to and from the circuit workout today and it felt ok. if i run later i will require ibu.

really thinking about not doing the race i had planned in march and taking a whole month or two completely off from running. i might be at that stage, however i'm not yet ready to admit it - just thinking about it.

Note

Yoga 2:00 [2]

some stretching around my earlier morning yoga. i'll be adding to this later with a full session.

Running (trail) 47:01 [3] 5.0 mi (9:24 / mi) +640ft 8:23 / mi
shoes: 07 Hardrocks 8.5 black/red 007

clark found the xterra route and downloaded it to his garmin 305. we followed it. awesome scenary, good trail, a bit sandy. great run with clark and christi.

neuroma was there, like two hurt toes. not good though.

Friday Nov 21, 2008 #

Strength Training (core) 8:31 [4]

ATW for 30 - felt the burn a lot quicker than i thought i would.

Running (trail) 8:47 [3] 0.95 mi (9:15 / mi) +16ft 9:06 / mi
shoes: 07 Hardrocks 8.5 black/red 007

marit, clark and i started to run out the ironman az run course but marit's achilles hurt so we turned around after few minutes. she needs to save it for race day.

pretty cool (for road running) course along the river.

Note

seriously though - i'm giving free montrails away on my blog!

http://coachingendurance.com/blog/2008/11/win-free...

Thursday Nov 20, 2008 #

Note
slept:6.0 (rest day)

terrible sleep with marit being sick.

traveled to phoenix for her ironman was easy enough. ate well but didn't bother to train.

my foot is killing me from the shot yesterday.

Wednesday Nov 19, 2008 #

Yoga 10:18 [2]

Note
(rest day)

got my 5th shot in my neuroma today.

Tuesday Nov 18, 2008 #

Note
(rest day)

body feels pretty good. don't see any reason to train today.

hips are a bit sore from the standing step forward lunges in the airport yesterday.

Monday Nov 17, 2008 #

Note
slept:7.0

abs and back are sore/tight today from yesterday. good short stuff i hadn't done in way too long.

very congested today. maybe it was the yogurt i shouldn't be eating?

got a very broken 7hrs last night. today i start the long trip home and an experiment.

Running (drills) 25:21 [3] 2.5 mi (10:08 / mi) +60ft 9:55 / mi
shoes: 07 Hardrocks 8.5 black/red 007

8 or so minute run to and from the boardwalk in guayaquil. then just played on the all the features. knee ups, box jumps on the fountain, high knees, butt kicks, broad jumps. good fun and quick.

time to pack.

my foot neuroma felt terrible in the streaks because there is no protection plate. hardrocks felt great today, just maybe one shot of nerve pain.

Strength Training (circuit) 6:39 [3]

step forward lunges in the airport after reading two pages.

Sunday Nov 16, 2008 #

Yoga 2:25 [3]

in hotel room on a towel.. yuck.

Strength Training (core) 9:08 [4]

ATW for 30s. no pushups bc i was doing them next for 50s.

Strength Training (circuit) 5:31 [3]

went for 50s rather than 100s. instead of situps i used lisa's elastic bands for bicep curls.

Running (road) 5:45 [2] 0.59 mi (9:44 / mi) +70ft 8:46 / mi

twice ran the stairs and then ran to boardwalk to read in the sun.

Saturday Nov 15, 2008 #

Note
(rest day)

another day off basically slept late because i couldn't sleep. these ecuadorians are insane. seriously out of hand partying last night. so we moved out today, back to hotel.

lisa, dan, annabella and i walked the boardwalk. then we met with carlos's amazing staff and treated them to dinner and a movie. good times.

Friday Nov 14, 2008 #

Note
(rest day)

took the day off. travel day from isabela island to mainland ecuador guayaquil airport. i flew a 6 million dollar jet! so sweet.

Thursday Nov 13, 2008 #

Hiking (beach) 50:34 [2] 2.5 mi (20:14 / mi) +10ft 20:09 / mi
shoes: 07 Hardrocks 8.5 black/red 007

normal morning walk out and back to do FMJ on the beach.

Strength Training (FMJ) 6:56 [4] 0.2 mi (34:39 / mi) +3ft 34:10 / mi
shoes: 07 Hardrocks 8.5 black/red 007

Full Metal Jacked on the beach. just the first set to show them and we only did 2 instead of the normal 3. good stuff.

C • wow, FMJ on the beach. how ... 2

Running (trail) 47:27 [2] 4.4 mi (10:47 / mi) +174ft 10:24 / mi
shoes: 07 Hardrocks 8.5 black/red 007

run out to the wall of tears for hike to tortose beach.

Hiking (trail) 55:50 [3] 3.0 mi (18:37 / mi) +20ft 18:30 / mi
shoes: 07 Hardrocks 8.5 black/red 007

great hike to the turtle beach. swam out to the boat for lunch and a ride home. amazing day!

Wednesday Nov 12, 2008 #

Hiking (beach) 43:40 [2] 3.0 mi (14:33 / mi) +6ft 14:32 / mi
shoes: 07 Hardrocks 8.5 black/red 007

easy walk, everyone was sore from yesterday.

Running (drills) 29:43 [2] 2.0 mi (14:51 / mi)
shoes: 07 Hardrocks 8.5 black/red 007

high knees and the whole lot of good stuff.
3:54 jump rope

Yoga 10:20 [2]

easy standing yoga session before jog back.

Running (trail) 5:03 [2] 0.6 mi (8:25 / mi) +3ft 8:22 / mi
shoes: 07 Hardrocks 8.5 black/red 007

Tuesday Nov 11, 2008 #

Yoga 24:00 [3]

morning yoga.

Running hills (trail) 1:39:20 [3] 15.0 mi (6:37 / mi) +1149ft 6:10 / mi
shoes: 07 Hardrocks 8.5 black/red 007

15 miles total. to the climb session was 59:41 w/548ft of gain.
18:21 hill ints
1:21:55 back w/108ft

Yoga 17:48 [2]

after hills everyone wanted yoga.

Monday Nov 10, 2008 #

Running (beach) 35:14 [3] 3.0 mi (11:45 / mi) +3ft 11:44 / mi
shoes: 07 Hardrocks 8.5 black/red 007

off day for group - but we still did our optional daily morning run/walk on the beach.

Strength Training (core) 8:10 [3]

day off for the group but i showed them atw for just 20s.

Yoga 6:05 [2]

off day for the group - quick yoga stretch for the sore campers.

Sunday Nov 9, 2008 #

Hiking (beach) 33:58 [2] 3.0 mi (11:19 / mi) +6ft 11:18 / mi
shoes: 07 Hardrocks 8.5 black/red 007

fast hike/run on the beach to warm up and get moving for the day.

Running (drills) 20:19 [3] 2.0 mi (10:09 / mi) +100ft 9:42 / mi
shoes: 07 Hardrocks 8.5 black/red 007

running drills on small hill section by wooden house. knee ups, kariaka, skipping, lunges, etc. worked some campers over.

Yoga 17:19 [2]

i taught pre breky yoga

Running long (trail) 2:32:30 [3] 11.3 mi (13:30 / mi) +3000ft 10:47 / mi
shoes: 07 Hardrocks 8.5 black/red 007

our big run up the volcano. awesome.

Saturday Nov 8, 2008 #

Running (trail) 1:11:13 [3] 6.6 mi (10:47 / mi) +69ft 10:41 / mi
shoes: 08 TR Streaks 7.5 Blue 03

first day morning walk/run from wooden house to the stairs on the way to the wall of tears. we did repeats at the wall.

Running hills (trail) 13:23 [4] 1.4 mi (9:34 / mi) +664ft 6:36 / mi
shoes: 08 TR Streaks 7.5 Blue 03

intervals at the stairs before the wall of tears.

?? up / ?? down
1:06 up / 1:11 down
1:14 / 1:11
1:11 / 1:08
1:11 / 1:12

Running (trail) 11:18 [3] 1.1 mi (10:16 / mi) +42ft 9:55 / mi
shoes: 08 TR Streaks 7.5 Blue 03

run from stairs to the wall.

Running tempo (trail) 15:30 [4] 2.3 mi (6:44 / mi) +20ft 6:41 / mi
shoes: 08 TR Streaks 7.5 Blue 03

ran back to beach with the ecuadorian 800 meter champion gusto. he's fast and we were running 6's before he dropped from stomach issues. but i could hear him breathing hard.. =)

Running (beach) 18:11 [2] 1.7 mi (10:42 / mi) +121ft 10:01 / mi
shoes: 08 TR Streaks 7.5 Blue 03

barefoot run back to house. this hurt my nueroma.

Friday Nov 7, 2008 #

Running (beach) 21:51 [2] 2.0 mi (10:55 / mi) +10ft 10:52 / mi
shoes: 07 Hardrocks 8.5 black/red 007

all day traveling by boat to the island of isabella. amazing. our easy walk before yoga and bed.

Yoga 34:00 [2]

easy welcome yoga session before bed. everyone was tired, real camp starts tomorrow.

Thursday Nov 6, 2008 #

Strength Training (med reps) 30:08 [4]

i'm in ecuador working out in a home gym. carlos luis run the biggest pharmaceutical company in south america. he lives like a king. i got to use his home gym which had more equipment than most real gyms. i've been doing body weight for so long it felt great to do some medium reps with real weights.!

there is a "pump" you get with real weight that you don't get with body weight - i feel like arnold. bi curls, dumbell bench, overhead curls, back ext, lat pulldowns, cable twisters, and more than i can remember. basically non stop.

Strength Training (core) 3:14 [3]

did 2x hanging leg raises with a set of big ball 4lb weighted crunches. leg raises kinda hurt.

Yoga 6:27 [1]

Wednesday Nov 5, 2008 #

Note
(injured) (rest day)

all day travel to the ecuador.

Tuesday Nov 4, 2008 #

Note
(injured) (rest day)

took today off to pack and get things in line.

neuroma hurt today from shot yesterday.

Monday Nov 3, 2008 #

Note
slept:8.0 (injured) (rest day)

got my 4th neuroma shot today.

i got my 22,000 + feet of gain last week. taking today off and really only going to do whatever i feel like and very little running the rest of the week. galapagos camp will start on saturday.

C • alcohol please give me some 2

Sunday Nov 2, 2008 #

Running (trail) 1:49:29 [3] 7.0 mi (15:38 / mi) +2484ft 11:42 / mi
slept:8.0

ran/hiked/bushwhacked the awesome ridge to the north of i80. i'd seen it every time i climb grandeur peak. today i got after it. rain and cold early turned to snow at the top. very cold so rather than push it and get the last 1,000 feet i wanted i settled for 22,000 feet of gain on the week. i'm happy with that.

i never felt good and my neuroma hurt almost the whole time. i need my shot! i should get it tomorrow if they have the drugs in.

Yoga 16:47 [2]

Saturday Nov 1, 2008 #

Cycling (road) 45:10 [2] 9.66 mi (4:41 / mi) +66ft 4:39 / mi

was going to be an easy two hours but marit's achillies is still bothering her and i don't need to ride. we both need to rest i think. so we turned it. awesome day out so it was nice to be out there at least for 45min.

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