Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending Jan 31, 2008:

	activity	#	time	miles		km		+ft
	Running	21	40:43:38	242.95	(10:03)	390.99	(6:15)	33907
	Cycling	13	18:56:58	299.4	(3:48)	481.84	(2:22)	5367
	Yoga	17	15:03:07
	Skiing	4	9:17:44	14.51		23.35		6378
	Hiking	8	5:53:11	18.57	(19:01)	29.89	(11:49)	5840
	Strength Training	10	3:16:08
	Kayaking	1	1:42:00	7.82	(13:03)	12.59	(8:06)
	Basketball	3	1:23:31
	Stretching	5	40:01
	Circuit	1	10:00
	Total	30	97:06:18	583.25		938.65		51493
	[1-5]	30	96:53:04
averages - sleep:12.3 weight:149.2lbs

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Thursday Jan 31, 2008 #

Running (trail) 2:35:00 [3] 14.5 mi (10:41 / mi) +2999ft 8:56 / mi
shoes: 07 Nitrus Blue 8.5

as my leg was going up over my bike i got a cancellation call from client. so headed out to tiger mtn w/kimberly pretty sure it would be crazy snowy. exit 18 ran up poo poo point to the view, then back down a bit of west tiger rr where we were basically post holing.. so we turned back down poo poo up section line, down nook, bus trail and back to High School trail via gass line tr.

everything felt good. i think i could feel the right hip a bit at the end, but it wasn't bad and it's fine now. that is great news.

C • Were you only postholing to... 4

Running (road) 14:05 [2] 1.2 mi (11:44 / mi) +177ft 10:18 / mi
shoes: 05 Hardrock 1 8.5

run to and from gym to teach spin.

mmm pcc brownies are soo good.

Hiking (Walking) 4:00 [1] 0.27 mi (14:48 / mi) +30ft 13:25 / mi
shoes: 05 Hardrock 1 8.5

walking while eating my brownie.. mm.

C • PCC Brownie Stroll = Training 2

Cycling intervals (spin class) 52:30 [4] 15.0 mi (3:30 / mi)

good class.

Strength Training (core) 15:40 [3]

weighted ball roll ups, roman chair, bicycle.

Stretching (static) 7:10 [1]

used new hamstring and hip flexor static stretch machine then calfs.

Yoga 5:41 [1]

down dog and pigeon

Wednesday Jan 30, 2008 #

Running (trail) 28:45 [2] 3.0 mi (9:35 / mi) +210ft 8:59 / mi
shoes: 07 Nitrus Blue 8.5

run with JPC at discovery park.

Cycling intervals (spin class) 50:04 [4] 15.0 mi (3:20 / mi)

borderline 3/4 instensity. i ate a bit too much before class. good one though.

Running (road) 9:05 [2] 0.91 mi (9:59 / mi) +33ft 9:39 / mi
shoes: 07 Nitrus Blue 8.5

run to and a lil bit from gym.

Hiking (Walking) 10:30 [1] 0.56 mi (18:45 / mi) +177ft 14:26 / mi
shoes: 07 Nitrus Blue 8.5

walk home after errands

Tuesday Jan 29, 2008 #

Skiing (out of bounds resort) 3:30:00 [3]

skied whistler with ty gigg, jen segger's husband. he's bad ass. the day was unreal. just 2" of new snow but ty knows where the good secret stashes are. we skied out of bounds all day, ducking ropes. one shot where he was filmed for some video was this long waterfall with pillow drop rocks all the way down. amazing. the second time through we skied this wicked line from his movie. oh i could go on and on. it was nutters.

i skied the salomon wind storm. ugly top sheet but great ski - thinking about a new purchase but the black diamond verdicts are 4mm wider this year.... decisions decisions.

this trip to bc has absolutely re-ignited my passion for backcountry skiing. and so it begins... again...

C • Verdicts 1

Monday Jan 28, 2008 #

Skiing (backcountry ski tour) 1:50:00 [3] 7.4 mi (14:52 / mi) +1969ft 11:52 / mi

good quick ski tour in squamish w/norm. garibaldi provincial park, the garibaldi mtns are awesome. we skinned up past the red heather hut to paul ridge. we made it to the hut in 55 minutes, then up the final pitch and down. snow was awesome, great turns but it always feels like too few. norm who was on his 21st backcountry ski touring day put me to shame once again. being on my 2nd i don't feel so bad though... he's fast, and these canuks are killing me softly!

Sunday Jan 27, 2008 #

Skiing (backcountry ski tour) 3:27:44 [3] 7.11 mi (29:13 / mi) +4409ft 18:24 / mi
slept:6.0

time is moving time.

this was a tour in bc w/seegs and norm. so sweet, best turns of the year, epci tour. epic. i'll add more details later... THE blog is here!

Saturday Jan 26, 2008 #

Running (snowshoe) 2:35:00 [3] 12.25 mi (12:39 / mi) +3701ft 9:50 / mi
slept:6.0 shoes: 06 Highlander Orange 8

great snowshoe run elfin lakes in garibaldi provincial park in squamish with jen segger.

"as long as you are racing there is nothing else that matters, as long as you are racing." quote from road to athens which i'm watching now.

snowshoes broke on the way down. ended up running out with them in my hand. him flexors felt fine until after. then they hurt a bit after. going to try and play hoops for the first time in years.. with the quest university all stars!!

C • Filip 3

Stretching 3:30 [1]

Basketball 1:00:00 [3]

i haven't played in a basketball game in over 5 years. i played on an "all star" team against seeg's college team. i was falling asleep before this game. i was tired and slow during the game and it was embarrassing. where oh where has my old quickness gone? well the 13 mile run on very little sleep didn't help. we also almost won, even after our fifth player fouled out and we played them with 4. 90-91 i think. very close.

Friday Jan 25, 2008 #

Note
slept:7.5 (rest day)

not doing a thing today. total day off. no activity.

massage today.

headed to whistler this afternoon!

Thursday Jan 24, 2008 #

Note
slept:7.5

sleep good, diet on point for 2 days, client cancelled coaching session but headed to gym anyway in an effort to hold on to my schedule.

Running (road) 17:48 [2] 1.58 mi (11:16 / mi) +177ft 10:11 / mi
shoes: 07 Nitrus Blue 8.5

commute

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

Cycling intervals (spin class) 57:22 [4] 17.0 mi (3:22 / mi)

Yoga 45:00 [1]

ha.. as marna points out i sort of taught, or took her through a 45 min yoga class after spin tonight. good stuff..

Running (road) 7:40 [2] 0.76 mi (10:05 / mi)
shoes: 07 Nitrus Blue 8.5

run commute to gym

Wednesday Jan 23, 2008 #

Note
slept:7.5

sleep has been good. went to bed too late but woke up naturally at 7:30am feeling pretty rested. client cancelled coaching session but i headed to the gym anyway.

diet was on point yesterday. i feel much better and am going for two whole days of being crazy anal about calories and coming in under. i love and hate doing this.

oh yeah i watched this interview with lance from 2002. he got me going with "if you can't focus on your diet and nutrition. then you probably aren't focusing hard enough on your training either."

Cycling intervals (spin class) 56:45 [4] 17.0 mi (3:20 / mi)

great energy in class today. the sun was shining on me from the window and i felt like i was pedaling on the beach in the summer. we hammered a lot of hills!

Strength Training (high reps) 13:01 [3]

back extensions
shoulder - oposing raises on stability ball supersetted with machine press
tricep - 2x rope pulldowns, 1x v bar

Running (trail) 43:06 [3] 4.78 mi (9:01 / mi) +548ft 8:08 / mi
shoes: 07 Nitrus Blue 8.5

headed to discovery park for a loop after spin and lifting a bit. great sunny day out there!

everything felt good. glad i skipped the track session with the boys yesterday. still have a slightly annoying knot in my right hamstring. didn't feel my hip at all, but i know it needs work.

forgot a bottle so i ran without. this was weird. i honestly can't remember the last time i ran without a backpack or bottle.

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

Strength Training (high reps) 4:55 [3]

did biceps which i didn't get to earlier

Strength Training (core) 8:44 [3]

modified around the world. we did supermans and some other movements in yoga so i didn't bother to repeat them. got a great burn on this one.

Running (road) 34:16 [3] 2.81 mi (12:12 / mi) +210ft 11:23 / mi
shoes: 07 Nitrus Blue 8.5

run commute to and from gym and fred meyer with backpack and groceries on the way back.

Tuesday Jan 22, 2008 #

Note

so much for lazor focus. starting again today. clean diet with the goal of race weight by my march 14th 1st race of the season.

Cycling (road) 1:03:32 [2] 14.22 mi (4:28 / mi) +459ft 4:20 / mi
slept:9.0 weight:149lbs

commuter ride to coaching session. then to get some things done w/full backpack.

Cycling (spin) 50:03 [3] 13.0 mi (3:51 / mi)

great 1:1 spin class with coaching client.

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

had the teacher i don't like so it was just ok.

Strength Training (high reps) 5:03 [3]

chest - decline bench and machine flys.

Running (road) 5:03 [2] 0.47 mi (10:45 / mi) +26ft 10:13 / mi

false start...on this run to paddle i remembered the nwoc was closed mon and tues in the winter. damn!

Running (road) 15:08 [2] 1.45 mi (10:26 / mi) +210ft 9:11 / mi
shoes: 07 Nitrus Blue 8.5

run commute to yoga.

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

Monday Jan 21, 2008 #

Note
slept:6.0

body feels good.

last night i took "off" my good diet. loads of sugar woke me up early this morning not feeling that good. the good thing is i'm up at 6am so i'm starting my day earlier from now on... and my diet is lazor focused this week.

Running (road) 16:06 [2] 1.48 mi (10:53 / mi) +177ft 9:46 / mi
slept:6.0 shoes: 05 Hardrock 1 8.5

run commute to and from gym with backpack.

Stretching (static) 13:14 [0]

right hip and hamstring are tight. i need massage or rolfing bad. yoga instructor is emailing me one she heard was good. she thinks rolfing will be better for my hip than massage.

Cycling (recumbent) 24:37 [1] 3.0 mi (8:12 / mi)
ahr:111 max:128

super easy spin on recumbant bike! yeah. it's the easiest to read on and there was a good article about why team discovery channel died after the winning the tour.

Basketball 16:37 [1]

light shoot around.

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

good core class. learned some new hip movements i need to start doing every day. well every day the hips aren't sore already... because this class had me on the verge... tight tight hips.

Yoga 8:11 [1]

Running (road) 23:31 [1] 2.1 mi (11:12 / mi) +203ft 10:15 / mi
shoes: 05 Hardrock 1 8.5

run commute to and from gym

Yoga 1:00:00 [2]

Sunday Jan 20, 2008 #

Hiking (trail) 1:16:13 [2] 3.4 mi (22:25 / mi) +1581ft 15:34 / mi
ahr:113 max:142 slept:8.0 shoes: 05 Hardrock 1 8.5

hiked chirco trail with cory and bella (dog) this morning to the top of poo poo point. i felt better than i thought i would. sore right hips/groin, no suprise.. but muscularly i'm in great shape. like i didn't run 34 miles yesterday. 38 minutes to the top.

Yoga 19:30 [1]
slept:8.0

some poses at cory's while we watched the patriots win! sweet.

Saturday Jan 19, 2008 #

Event: Capital Forest Mega Fat Ass

Running race (trail) 5:23:47 [4] 35.0 mi (9:15 / mi) +4800ft 8:11 / mi
ahr:150 max:164 slept:5.0 shoes: 07 Odyssey 2 Green 8

ran the Capitol Forest Mega Fat Ass 34.4 miler today. awesome time out there, at least i thought so. most complained about conditions though, and it was cold on the second half of first loop, and a bit snowy/rainy/haley. ran with justin at first, then he gave chase to the front group.. made up of runners only running 17 miles. i let them go, didn't have inclination to chase. ran with bill a bit here and there and finished the first 17 miles with him and in 3rd for 34 milers. turns out i was just 2 min behind justin at that point. i had no idea and it wouldn't have matter as i was putting just the right amount of effort in i think.

i focused on a good comfortably hard effort keeping the heart rate between 150 and my AeT of 155. it wasn't easy but i did better than i thought.

1st justin angle 5:17
2nd me 5:23

C • That sounds like a good, so... 7

Friday Jan 18, 2008 #

Running (road) 7:58 [1] 0.75 mi (10:37 / mi)
slept:8.0 (rest day) shoes: 05 Hardrock 1 8.5

commute run to yoga. only ran bc i was late, i wanted to walk.

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

some core.

Hiking (Walking) 42:57 [1] 2.54 mi (16:55 / mi) +249ft 15:28 / mi
(rest day) shoes: 05 Hardrock 1 8.5

walk to fred myer and home from gym.

Thursday Jan 17, 2008 #

Yoga (SMB) 1:00:00 [2]
slept:8.0

Running (treadmill) 13:28 [3] 1.7 mi (7:55 / mi)
shoes: 07 Odyssey 2 Green 8

treadmill games - 1min each at 10min/mile pace, then 9,8,7,6, repeat, then came down the other side 6,7,8,9, etc.

Running (road) 15:08 [3] 1.45 mi (10:26 / mi) +210ft 9:11 / mi
shoes: 05 Hardrock 1 8.5

run commute to teach spin. first workout with the garmin 305. i'm not sold on it yet.

to the gym
6:04, .69mile, avg 112, max 148

home from gym
904, .76, avg 124, max 145

Cycling intervals (spin class) 57:22 [4] 17.0 mi (3:22 / mi)
ahr:144 max:168

good hard class.

Strength Training (high reps) 16:21 [3]

machines was all i could manage. shoulders, chest, bis, tris. between sets i did plank and side plank and logged seperate.

Yoga (core) 8:00 [3]

4x 1 min plank and 2x each side of side plank.

Running intervals (treadmill) 18:46 [3] 2.6 mi (7:13 / mi)
ahr:136 max:150 weight:148lbs shoes: 05 Hardrock 1 8.5

treadmill games.. 10/min mile, 9,8,7,6,7,8.. then sort of between 6-8 for the rest.

Wednesday Jan 16, 2008 #

Cycling intervals (spin class) 57:33 [4] 17.0 mi (3:23 / mi)
slept:8.0

full class.. good high energy class too.

Running (trail) 42:02 [3] 4.78 mi (8:48 / mi) +548ft 7:56 / mi

after teaching spin headed to discovery park for loop. felt pretty good, then started to feel under fueled so i pounded a gel on the home stretch.

C • Mt. Si 5

C • haha 2

Running (trail at night) 1:32:46 [3] 9.56 mi (9:42 / mi) +1010ft 8:49 / mi
shoes: 07 Odyssey 2 Green 8

clockwise discovery loop w/kimberly - 45:48
counter clockwise by myself - 46:10

Tuesday Jan 15, 2008 #

Note
slept:8.5 weight:149lbs

sickness update: this morning i feel great, opted for more sleep than the early morning yoga class. just a tad bit of congestion left. phew, trained through it and it still got better!

chest is sore from switching it up yesterday to flat dumbell bench.

Hiking (Walking) 2:30 [1] 0.15 mi (16:42 / mi)
shoes: 05 Hardrock 1 8.5

walk and eat to gym

Running (road) 15:12 [2] 1.46 mi (10:25 / mi) +180ft 9:19 / mi

rest of the run to and from gym.

Strength Training (core) 28:11 [3]

3x a week i'm going to kill my core!

body curls, erect lateral bends, turkish get ups - 546
around the world at 20s - 1140
swiss hip extensions superset w/torso cable punch - 1045

still have to do 100 leg lifts.

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

had the guy i don't like.. but i meant a lot of new (some useless) movements and poses.

Running (trail) 47:48 [3] 5.66 mi (8:27 / mi) +223ft 8:08 / mi
shoes: 06 Highlander Orange 8

run from house around outter 3.2 of greenlake. tried to keep the run slower than tempo but focused on form. tried some different things to see how they felt, etc.

1.21 to - 11:23
3.22 outter loop - 25:46 @ 7:59 pace
1.23 from - 10:39

now that i lost my foot pod i have to use these mapmyroute sites - it's a pain!

Running (road) 25:24 [3] 2.86 mi (8:53 / mi) +246ft 8:13 / mi
shoes: 07 Odyssey 2 Green 8

stone way to gasworks looping around 36th then back stone to 41st.

Monday Jan 14, 2008 #

Note
slept:7.2 weight:150lbs

feel good this morning no sore muscles, no aches or pains. my head feels tired and i think i have bags under my eyes however even after just over 7+hrs of sleep. i might drink regular coffee today just to get things done.

all in all i'm ecstatic with how i feel after the LSD (long slow distance) weekend of 16hr32min of training. booyaa.

Hiking (Walking) 5:33 [1] 0.25 mi (22:13 / mi) +10ft 21:25 / mi
slept:7.2 shoes: 05 Hardrock 1 8.5

Stretching (static) 10:45 [1]

static stretching and foam roller.. things feel way better than i thought they would. left it band was tight/sore.

Strength Training (high reps) 11:33 [3]

15 leg lifts for abs, lost motivation, roman chair for 15

chest dumbell bench - i'll do decline wed and incline on friday.. good switch up, then back to pushups.
32 for 20
40 for 20
40 for 15
machine flys for 20

Hiking (Walking) 29:22 [1] 1.6 mi (18:21 / mi) +197ft 16:26 / mi
shoes: 05 Hardrock 1 8.5

walk to and from gym for yoga.. it was snowing when i came out!!

Strength Training (high reps) 10:30 [3]

did triceps and biceps.. again unmotivated but got 'em done.

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

Sunday Jan 13, 2008 #

Kayaking long 1:42:00 [1] 7.82 mi (13:03 / mi)
slept:8.0

cheryl's big day training paddle on lake union.

Cycling long (road) 6:52:41 [3] 97.59 mi (4:14 / mi) +4501ft 4:03 / mi
slept:8.0

cheryl's big day training - ride out to mount si to hike and back with massive backpacks full of goodies. must have been 20-25lbs. Ride out to Mt. Si and back with about a 20 lb pack. Returned to Seattle via Redmond->Sam river trail->BG trail so it was a bit flatter.

cheryl recons i set a snot rocket world record for one ride.

C • Just missed you 1

Hiking long (trail at night) 2:36:21 [2] 8.15 mi (19:11 / mi) +3399ft 13:45 / mi
slept:8.0 shoes: 07 Cont Divide 8 grey spiked

hike up 1:37. snow around mile 2.5, slick with ice and snow the rest of the way. slower going. trotted down in 58 mins.

used yaktrax for the first time. great christmas gift and they worked well.

Saturday Jan 12, 2008 #

Running long (trail) 5:16:00 [3] 27.0 mi (11:42 / mi) +6677ft 9:29 / mi
slept:6.0 shoes: 07 Highlander Black 8.5

12 summits w/justin was shortened bc of snow. got 5 of 6 summits on the way out, we skipped south tiger. too much post holing so we made it a big loop back. we could actually run the lower trails.. which was the goal ~ good fun.

the suunto foot pod is the worst design every. i lost mine on this run. $100 left on the trail.

Running (trail) 11:01 [2] 1.0 mi (11:01 / mi) +230ft 9:03 / mi
slept:6.0 shoes: 07 Highlander Black 8.5

had to go get the water drop since we altered our route. i planned to run another hour or so but i couldn't get warm even running up hill so i called it a day.

Friday Jan 11, 2008 #

Note
slept:8.0 (rest day)

taking today as my "off day". hit yoga this morning. everything feels good. i need to roll my hips and stretch today. also go good sleep last night.

sickness update: still don't feel "sick", but congested.

i'm so excited for tomorrow!!

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

good restorative class, just what i wanted.

gotta do abs tomorrow after the run.

Stretching (static) 5:22 [1]

before yoga held some stretches for my hips. after did 1min each calf.

Thursday Jan 10, 2008 #

Skiing (in bounds resort) 30:00 [3]
slept:6.0

terrible.

51:30 total time.

drove up to ski alpental. pass was shut down for 1hr. then just the lower lift was open. then they even closed the lower lift to blast. that place blows.

C • Uber bad timing 2

Hiking (Walking) 25:45 [1] 1.65 mi (15:37 / mi) +197ft 14:01 / mi
shoes: 05 Hardrock 1 8.5

since i'm on a "NO RUNNING" day i walked to the gym to teach spin class.

Cycling (spin class) 56:46 [3] 17.0 mi (3:20 / mi)

good class, i thought i ate too close but i was fine. legs felt heavy though from my last few days of training, esp last nights run.

Note

sickness update: sore throat moved to my nasal passage. i still have a bit of scratch, but now getting more congested.

Wednesday Jan 9, 2008 #

Running tempo (trail) 23:43 [4] 3.0 mi (7:54 / mi) +276ft 7:16 / mi
slept:7.0 shoes: 06 Highlander Orange 8

cancelled coaching session - since i was already on the road dressed and packed to run i hit disco park and did a quick 20 min tempo. nothing special. i had more energy than i thought i would and my tempo pace wasn't hard to hold. although it is depressingly slow at 7:55/mile. baby steps.

my inner thigh/groin area felt tight.

Running (road) 14:01 [2] 1.45 mi (9:40 / mi) +197ft 8:34 / mi
shoes: 05 Hardrock 1 8.5

run commute to teach spin class and back with some groceries.

Cycling intervals (spin class) 56:18 [4] 17.0 mi (3:19 / mi)

pretty good hard class... some suffered severly.

Strength Training (high reps) 18:03 [3]

100 pushups - 6:36
60 leg lifts (sets of 20) - 4:44 abs felt great doing this. first time with lower ab work!!
2x shoulder press, lying extension, 1x front/lat dumbell raises - 6:43

Running (trail at night) 2:09:47 [3] 11.84 mi (10:58 / mi) +2306ft 9:15 / mi
shoes: 06 Highlander Orange 8

night run at cougar with rinn, glenn and rinn's buddy ken. good times and the rain held off. felt better than i thought i would since i felt like napping earlier and didn't have a chance to.

Note

sickness update: today i woke up with sore throat. probably because i played hoops, and licked my fingers to grip the ball yesterday. old habit and once i did it i thought.."oh that was dumb".

Tuesday Jan 8, 2008 #

Running (road) 44:48 [2] 5.62 mi (7:58 / mi) +141ft 7:47 / mi
slept:8.0 weight:150lbs shoes: 05 Hardrock 1 8.5

w/backpack commuter run to gym and back from jiffy lube.

21:16 there 10ft gain
23:32 back 131ft gain

felt great, on the way back a bit tired.

Basketball 6:54 [2]

shot around easy to warm up a bit.

Circuit (90/30) 10:00 [3]
shoes: 05 Hardrock 1 8.5

modified 90/30 workout - did them in one shot not in sets.

wall sits
mt climbers - i'm good for 1 min fast, then i slow for the last 30
lateral slide bball
skaters
10 lunges - didn't do 90 sec because i didn't want to fry my quads too much with the speed work tonight.
burpees w/jumps

Running intervals (treadmill) 2:58 [4] 0.5 mi (5:56 / mi)
shoes: 05 Hardrock 1 8.5

ran 1/2 mile at 5:56 pace to see how it feels. i used to be very fast, i need to get that back. this was just a test and i have track workout tonight so i didn't want to tire myself out. just wanted to get that fast feeling.

Running warm up/down (treadmill) 6:00 [3] 0.6 mi (10:00 / mi)
shoes: 05 Hardrock 1 8.5

warmup/cooldown from that fast .5 mile.

Running (road) 18:56 [2] 1.82 mi (10:24 / mi) +69ft 10:03 / mi
shoes: 06 Highlander Orange 8

run to track for the last of my track workouts... + my warmup with the group.

Running intervals (track) 2:54 [4] 0.5 mi (5:48 / mi)
shoes: 06 Highlander Orange 8

400 - 1:25
400 - 1:29

ran a couple of 400s at my track workout.

Running tempo (track) 7:29 [3] 1.0 mi (7:29 / mi)
shoes: 06 Highlander Orange 8

ran a tempo mile.

Running (road) 15:07 [3] 1.78 mi (8:29 / mi) +13ft 8:26 / mi
shoes: 06 Highlander Orange 8

my run home from sully's where we hung out after the track workout. felt good and like i was running fast.

ran with a backpack on.

Monday Jan 7, 2008 #

Note
slept:8.0

got my 8 hours of sleep last night! it's been a while. took today off and did work. yoga tonight and maybe some weights. we'll see how i feel. took the whole day mentally off a good diet and ate whatever i wanted. mmm puffins.

ok it didn't turn out to be a rest day with the weights. but it was pretty much a recovery day anyway.

C • Hammertime 4

Running (road) 18:43 [2] 1.61 mi (11:38 / mi) +184ft 10:29 / mi
slept:8.0 shoes: 05 Hardrock 1 8.5

run commute to and from gym. suuuuper slow and easy.

Yoga (smb) 1:00:00 [2]
slept:8.0

i love yoga.

everything felt good. right hamstring a bit tight but that is it!!!!!!!!

Strength Training 5:59 [3]
slept:8.0

100 pushups.. i still suck.
20 (stopped at 20 to pace myself - didn't work), 20, 15, then i forget but dropped down to 10s.

Strength Training (core) 5:51 [3]
slept:8.0

did a shorter modified around the world ab workout. did 1-8 at 20s.

Strength Training (high reps) 14:42 [3]
slept:8.0

shoulders - 3x cable pulls - superset with ab cable twist, 1 set of front/side lateral raises
back - straight arm pulldown
bis - 2x standing straight dumbell curls, 1x seated preacher

Sunday Jan 6, 2008 #

Running (trail) 2:14:51 [3] 12.16 mi (11:05 / mi) +2562ft 9:15 / mi
slept:7.0 shoes: 06 Highlander Orange 8

Great run at smith rock with krissy, sean, justin. Awesome loop. I felt better than I thought I would. Lots of climbing. Had 30 min of right patella pain... legs weren't really too sore from 50km yesterday. i thought they would be worse.

i absolutely love weekends like this. good friends, good runs, good times.

Yoga 5:10 [2]

ran through some easy poses.

Saturday Jan 5, 2008 #

Running (trail) 5:01:38 [4] 33.0 mi (9:08 / mi) +3757ft 8:15 / mi
slept:3.0 shoes: 07 Cont Divide 8 grey spiked

with fresh new spikes in my contis (thanks jeff browning!) i ran the bend bad ass 50k. first two loops with rod bien and justin angle. good times. then they dropped me, i'm still working my way back into shape! it was a blast though. very little sleep the last two nights really affected me. i bonked and almost froze to death after the second lap and before the last lap. it was windy and cold up top. the terrain was the exact opposite of seattle, open high desert. third lap i ran out a mile and turned around to reassess bc i was so cold and bonking/feeling weird. got a warmer jacket on, ate and decided to run the the other direction. probably added a mile or two. great time. hips hurt a bit. right one pretty bad. then ibu on third lap and i was slower but fine.

after the run it doesn't hurt. also after i seemed to be feeling better than most. weird. maybe i should have pushed harder.

oh yeah i came in 3rd... but it wasn't really a race. technically justin's dog piper won.

Friday Jan 4, 2008 #

Running (trail) 2:37:25 [3] 15.18 mi (10:22 / mi) +1033ft 9:45 / mi
slept:2.0 shoes: 06 Highlander Orange 8

4:30am departure for sisters, or. ran parts of the peterson ridge rumble coarse. first 6 miles where icey dirt road. just auful for my hip/abs. but then it got nice. ran with justin and sean. good times. they thought this "ran like a 20 miler" because the snow/ice made it so much more tougher. we kept a good consistent pace and the last few miles on road were around 7:30s. i wore my nathan pack and got some good video/pics for the blog.

tomorrow the bad ass 50km!

felt pretty good. the left hip bothered me at first, then the right for the last 5 miles or so. sucks.

C • sisters 2

Yoga 9:20 [2]
slept:2.0

some poses on sean's floor after to loosen up from the run.

Thursday Jan 3, 2008 #

Yoga (smb) 1:00:00 [2]
slept:8.0

felt good overall. but right groing/hip didn't feel perfect.

Cycling (road) 29:48 [2] 5.59 mi (5:20 / mi) +407ft 4:59 / mi

commuter ride to spin, then grocery store and back with full heavy pack.

Cycling intervals (spin class) 56:01 [4] 17.0 mi (3:18 / mi)
slept:7.0

good hard spin class. pushing that lactic threshold up up up!

Wednesday Jan 2, 2008 #

Running (road) 14:52 [2] 1.4 mi (10:37 / mi) +157ft 9:36 / mi
slept:7.0 shoes: 07 Cont Divide 8 grey spiked

run commute with pack to teach spin and back. everything felt great.

Cycling intervals (spin class) 55:36 [4] 17.0 mi (3:16 / mi)
slept:7.0

loads of energy today, i pushed harder than normal on a couple of the standing climbs. whoa.

Strength Training (high reps) 5:34 [3]
slept:7.0

didn't get to do triceps yesterday, did them today. but high reps.

Strength Training (core) 7:33 [3]
slept:7.0

modified "around the world" ab workout at 15s. i just don't want to aggrivate my abs before heading to oregon to run mass miles.

Running (road) 33:44 [2] 3.13 mi (10:47 / mi) +121ft 10:24 / mi
slept:7.0 shoes: 06 Highlander Orange 8

run commute to and from. as well as the warm up/cool down for track workout.

Running intervals (track) 25:27 [4] 4.0 mi (6:22 / mi)
slept:7.0 shoes: 06 Highlander Orange 8

mile 1 - 6:15
mile 2 - 6:25
mile 3 - 6:22
mile 4 - 6:25

full recoveries between mile repeats. not bad for where i'm at, not good either.

Yoga 10:42 [2]

ran through a few poses at home.

Tuesday Jan 1, 2008 #

Strength Training (low reps) 24:28 [3]
slept:8.0

gotta switch it up from time to time... although i believe high reps overall for endurance athletes. today i hit low reps/high weight.

chest - bench press
shoulders - straight bar pullups superset w/ front and lateral raises
back - one set of back extensions, 3 sets of seated row
biceps - 2 sets of seated bicep curls

Running (road) 37:22 [2] 3.25 mi (11:30 / mi) +295ft 10:35 / mi
slept:8.0 shoes: 06 Odyssey 1 Red 8

super slow commute run to gym. felt tired all day. i want everything to heal. ran with backpack to gym and grocery store then home with groceries in backpack. everything felt good.

Yoga 11:33 [2]
slept:8.0

did some yoga in my house to loosen up.

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