Training Log Archive: CoachingEndurancIn the 31 days ending Jul 31, 2008:
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Thursday Jul 31, 2008 #
Note
slept:2.0 (rest day)
still traveling. my red eye from long beach took off yesterday at 9pm. i arrived at 5am and i bused to portsmouth. my sister picked me up in portsmouth at 8am. breky and a visit to tom/mariah's bakery and then we headed for freedom, nh. napped a couple times.. ate a shit ton of garbage and went to bed.
Wednesday Jul 30, 2008 #
Note
slept:4.0 (rest day)
taking a rest day to travel. up at 6am. drive to idaho falls. bus to slc. fly to long beach (wait). fly overnight to boston. bus to portsmouth, nh. eat breky with sister at my friends bakery in kittery maine. this is going to be like a 36hr travel trip... it's worth it.
body feels really good. foot and hip aren't any worse for wear. i'm astonished actually. but i'll take it! no sore muscles, i'm just very behind on sleep and not eating well while traveling (i'm in the long beach airport). vending machine choises. mmm trail mix.
"long beach
tick tack
grab your gat
watch your back" -snoop dogg
body feels really good. foot and hip aren't any worse for wear. i'm astonished actually. but i'll take it! no sore muscles, i'm just very behind on sleep and not eating well while traveling (i'm in the long beach airport). vending machine choises. mmm trail mix.
"long beach
tick tack
grab your gat
watch your back" -snoop dogg
Tuesday Jul 29, 2008 #
Hiking (trail) 1:14:49 [2] 5.6 mi (13:22 / mi) +299ft 12:43 / mi
slept:4.5 shoes: 08 Teton Streaks 7.5 Bl 04
from string lake hiked and ran a bit to the start of the loop. 38:49 hike/run out
Running (trail) 6:29:45 [4] 34.0 mi (11:28 / mi) +8199ft 9:20 / mi
shoes: 08 Teton Streaks 7.5 Bl 04
ran the 34 miles w/8,200ft of gain teton circumnavigation for speed today (blog on it). wasn't really rested, got up at 4am and went for it anyway. felt pretty good and made a couple of nav mistakes just not being overly familiar with the terrain and there is still snow over 9,300 feet.
started at 6:52am and finished at 1:21pm non stop time - 6hrs 29mins.
5:26:50 before the log was full. 5,827ft
to hurricane pass in 1:58:04 (mile 10)
to buck pass in 2:48:01 (49:57 from hurricane) mile 13.4
3:40:38 to patrol hut (52:37 from buck) mile 17.88
4:18:53 to valley trail (38:15 from patrol station) mile
15:22 from river by bradley to garnett trail
14:48 from garnett to lupine meadows parking lot at mile
25:51 from lupine meadows to finish
6 hours, 29 minutes, 45 seconds
felt ok, not well rested. made a 3-4 min mistakes, snow drifts in alaska basin made it easy to get off trail, dropped too low like 3 times and had to climb back up. lost 3 mins and covered some extra terrain at the end not sure if i had gone the wrong way. i hadn't but i backtracked, etc.
rested and with less snow i bet i can go under 6hrs. anyway the mark is set - now i'm putting it out there for someone to break.
started at 6:52am and finished at 1:21pm non stop time - 6hrs 29mins.
5:26:50 before the log was full. 5,827ft
to hurricane pass in 1:58:04 (mile 10)
to buck pass in 2:48:01 (49:57 from hurricane) mile 13.4
3:40:38 to patrol hut (52:37 from buck) mile 17.88
4:18:53 to valley trail (38:15 from patrol station) mile
15:22 from river by bradley to garnett trail
14:48 from garnett to lupine meadows parking lot at mile
25:51 from lupine meadows to finish
6 hours, 29 minutes, 45 seconds
felt ok, not well rested. made a 3-4 min mistakes, snow drifts in alaska basin made it easy to get off trail, dropped too low like 3 times and had to climb back up. lost 3 mins and covered some extra terrain at the end not sure if i had gone the wrong way. i hadn't but i backtracked, etc.
rested and with less snow i bet i can go under 6hrs. anyway the mark is set - now i'm putting it out there for someone to break.
Strength Training (core) 14:33 [3]
ATW for 30s with track group. i was going to just take them through it by showing the excercises and not doing them.. but then just did them with them.
Yoga 11:33 [1]
Monday Jul 28, 2008 #
Note
slept:7.5 weight:7.5lbs (rest day)
body feels pretty good this morning. legs are bit tight but hip and foot don't feel bad.
i think my body, hip and foot feel good enough to go again tomorrow.
did 1hr+ walk with lisa to grocery store this morning. need yoga today.
i think my body, hip and foot feel good enough to go again tomorrow.
did 1hr+ walk with lisa to grocery store this morning. need yoga today.
Cycling (trail) 1:57:17 [2] 17.45 mi (6:43 / mi) +1375ft 6:15 / mi
super easy recovery mtn bike ride with lisa and annie. 3.5 miles of road to aspen trail. then the 4.35 miles of aspen sweet single track. then the long way home on road to bike path.
i had to work on a couple of the short climbs. i would ride ahead and wait, ride ahead and wait. beautiful day out.
i had to work on a couple of the short climbs. i would ride ahead and wait, ride ahead and wait. beautiful day out.
Yoga 3:54 [1]
Sunday Jul 27, 2008 #
Running (trail) 10:03:16 [4] 40.0 mi (15:05 / mi) +8166ft 12:38 / mi
slept:3.0 shoes: 08 Teton Streaks 7.5 Bl 04
today i did it. i ran around the tetons, the teton circumnavigation (map)! i've been waiting for the snow level to be 'good enough'. talked some of lisa's ultra friends into changing their plans and doing my loop (mike evans, trevor ??, melissa ??).
cascade canyon trail to hurricane pass to buck & static pass, down into death canyon then back the valley trail. the circumnavigation was 33 miles and took us 9hr 10min 24 seconds. the bar is set (although not very high).
up at 4am. 6:35am start at string lake north of jenny lake. we started here so we could soke when done. it added 3 miles at beginning and end.
28:46 from static lot to the loop at start
24:06 from loop to static at finish
on our trip around string lake we saw a black bear cub within 4mins.
28:46 to the cascade canyon trail start of loop.
2:45:59 to hurricane pass at 10,700ft (minus 28:46 string lake section)
4:04:26 to buck pass (1hr 17min from hurricane, very snowy) (minus 28:46)
5hr30min back north up teton valley trail to jenny/static. 5:06 to finish of loop.
10:03:16 total time - 8,165 feet of gain - this was epic and only one other person finished with me... melissa is bad ass.
cascade canyon trail to hurricane pass to buck & static pass, down into death canyon then back the valley trail. the circumnavigation was 33 miles and took us 9hr 10min 24 seconds. the bar is set (although not very high).
up at 4am. 6:35am start at string lake north of jenny lake. we started here so we could soke when done. it added 3 miles at beginning and end.
28:46 from static lot to the loop at start
24:06 from loop to static at finish
on our trip around string lake we saw a black bear cub within 4mins.
28:46 to the cascade canyon trail start of loop.
2:45:59 to hurricane pass at 10,700ft (minus 28:46 string lake section)
4:04:26 to buck pass (1hr 17min from hurricane, very snowy) (minus 28:46)
5hr30min back north up teton valley trail to jenny/static. 5:06 to finish of loop.
10:03:16 total time - 8,165 feet of gain - this was epic and only one other person finished with me... melissa is bad ass.
Saturday Jul 26, 2008 #
Note
slept:9.0
i listened to my body and took the last two days off pretty much. now i feel like training again! my hammies are a bit sore from the fast air squats yesterday but other than that everything feels good including hip. we'll see how it feels after the run up table mtn today. chest a bit tight today from pushups.
went to bed early and got a good amount of sleep.
went to bed early and got a good amount of sleep.
Yoga 5:34 [2]
Cycling (road on mtn bike) 40:57 [3] 10.77 mi (3:48 / mi) +522ft 3:38 / mi
rode up to the teton canyon road and back. started really easy and pushed a few times but nothing much.
24:06 - 10.39 miles 20ft/min
17:10 - 10.39 miles back home
24:06 - 10.39 miles 20ft/min
17:10 - 10.39 miles back home
Running (trail) 2:51:01 [3] 11.0 mi (15:33 / mi) +4970ft 10:53 / mi
shoes: 08 Teton Streaks 7.5 Bl 04
hiked/ran up the steep part to table mountain with trevor, mike and melissa and made an awesome loop of it down teton canyon. sweetness. i need to do this one more often. 7,000 feet at lot - 11,106 feet at table mtn summit. i've also heard it's a great backcountry ski.
1:31:12 to the summit of table mountain
1:19:49 on the way down
hip and morton's nueroma felt good all day. not 100% perfect, but very good... tomorrow we go HUGE. i talked these guys into something i've been scheming for a while.
1:31:12 to the summit of table mountain
1:19:49 on the way down
hip and morton's nueroma felt good all day. not 100% perfect, but very good... tomorrow we go HUGE. i talked these guys into something i've been scheming for a while.
Friday Jul 25, 2008 #
Yoga 11:09 [2]
slept:6.5
Strength Training (multimuscle) 14:12 [4]
High-Speed Rope Circuit: (will blog later)
did 4 sets (forgot to increase jump rope)
1. Skip rope 60x
2. Do 12 walking lunges forward, then turn around and lunge back to the starting position.
3. Skip rope 60x
4. Do as many pushups as you can (to failure) 30 (not to failure), 25, 26, 20
5. Skip rope 60x
6. Do 30 air squats
didn't seem to bother hip - i was hungry so i only did 4 sets.
did 4 sets (forgot to increase jump rope)
1. Skip rope 60x
2. Do 12 walking lunges forward, then turn around and lunge back to the starting position.
3. Skip rope 60x
4. Do as many pushups as you can (to failure) 30 (not to failure), 25, 26, 20
5. Skip rope 60x
6. Do 30 air squats
didn't seem to bother hip - i was hungry so i only did 4 sets.
Thursday Jul 24, 2008 #
Note
slept:6.0 (rest day)
was tired last night but had a restless night of sleep and woke up/got up just past 5am... not good. early to bed tonight.
glutes are still a bit tight and my right hernia patch hurts today. no abs today.
glutes are still a bit tight and my right hernia patch hurts today. no abs today.
Yoga 23:11 [2]
Cycling (road on mtn bike) 1:02:51 [2] 13.56 mi (4:38 / mi) +164ft 4:35 / mi
rode easy with lisa to see some rentals. we may have found the endurance house! 6 bedroom log house on grand view road and the view is indeed grand! so sweet.
Wednesday Jul 23, 2008 #
Note
slept:7.0
yesterday was a great day of training. got it all in and didn't aggravate the hip.
i'm trying to alternate endurance days with speed days until the end of the month when i leave to run the AT w/karl.
yesterday's one leg deadlifts w/15lbs for 20 worked my glutes. although my abs aren't sore...yet.
i'm trying to alternate endurance days with speed days until the end of the month when i leave to run the AT w/karl.
yesterday's one leg deadlifts w/15lbs for 20 worked my glutes. although my abs aren't sore...yet.
Yoga 9:38 [2]
Cycling (road on mtn bike) 2:05:33 [4] 27.29 mi (4:36 / mi) +2500ft 4:14 / mi
with slow mtn bike and heavy backpack i rode from the house in driggs up and over teton pass to wilson, wy. i took a lil mtn bike ride down phillips canyon (logged seperately). rode pretty easy until i started to near the top. as i got close to the top i realized i could get there in under 2hrs if i pushed. by the top at 8,474ft i was drooling. didn't really wanna push that hard but i'm glad i did. didn't bother hip at all.
from driggs 1:01:49 to the wyoming border with one stop to look at map. took the old jackson road from victor as long as i could. 49:04 from the idaho border where the gate is to the pass at 8,474 feet. from driggs it was 1:58:47 to the top of teton pass.
rode out phillips 5 miles and 5 back (seperately logged). bushwhacked a few hundred yards then finished with a bit of road to the single track into wilson.
i left my car in wilson after the track workout yesterday so i HAD to do this ride! i will be doing this frequently.
35.54 miles in 3:09:20 total ride time today including mtn biking (8.25miles).
from driggs 1:01:49 to the wyoming border with one stop to look at map. took the old jackson road from victor as long as i could. 49:04 from the idaho border where the gate is to the pass at 8,474 feet. from driggs it was 1:58:47 to the top of teton pass.
rode out phillips 5 miles and 5 back (seperately logged). bushwhacked a few hundred yards then finished with a bit of road to the single track into wilson.
i left my car in wilson after the track workout yesterday so i HAD to do this ride! i will be doing this frequently.
35.54 miles in 3:09:20 total ride time today including mtn biking (8.25miles).
Cycling (trail) 1:05:26 [3] 8.25 mi (7:56 / mi) +1411ft 6:50 / mi
rode out phillips canyon to the end of the gnarly dirt road and back. took the powerlines down and it got crazy steep. took a shot to the hernia patches and had to bushwhack out a few 100 feet or so to the highway. then rode the road downhill to the singletrack down into wilson.
there are incredible mtn bike options... i just need to figure them out!
there are incredible mtn bike options... i just need to figure them out!
Hiking (trail) 52:07 [3] 3.8 mi (13:43 / mi) +1795ft 9:29 / mi
shoes: 07 Continental Divides sz8
rode 36 miles to get my car over the pass into wilson. then drove back up the pass and parked at the top to pay my toll, which is hiking the 1,800ft up glory bowl. i love this hike.
36:36 to the summit (40 sec slower than last time when i hiked after a 20+ mile run)
15:31 down (7 sec faster than last time)
as i was getting ready i realized my lungs hurt already from all the high altitude riding. they ironed out but i took this hike pretty slow. i ran down again which is a challenge (kept the bike gloves on just in case). 8,474ft - 10,200ft.
36:36 to the summit (40 sec slower than last time when i hiked after a 20+ mile run)
15:31 down (7 sec faster than last time)
as i was getting ready i realized my lungs hurt already from all the high altitude riding. they ironed out but i took this hike pretty slow. i ran down again which is a challenge (kept the bike gloves on just in case). 8,474ft - 10,200ft.
Running (trail) 1:48:39 [3] 8.2 mi (13:15 / mi) +1867ft 10:54 / mi
group run at grand targhee. cole, jen and myself hiked up to fred's via the new easy rider trail. down the lil' piece of road then i ran the rest of easy rider down. i just couldn't help myself and the hip felt fine, but i don't think it's ready for prime time yet.
Tuesday Jul 22, 2008 #
Yoga 30:51 [1]
slept:8.0
morning opener.
2:30pm session laying off the warrior and lunge so i don't over extend the hip.
stretches after track tonight.
2:30pm session laying off the warrior and lunge so i don't over extend the hip.
stretches after track tonight.
Strength Training (multimuscle) 26:49 [4]
Quick Workout - SOD (i'll blog this one at some point)
3 sets w/1min rest in between - this was tough
stability ball straight leg pikes(10)
jump rope 100
smash ball 12lbs (30)
jump rope 100
one leg deadlifts 15 lbs (20)- warrior III (put the dumbell down w/one hand and pick up with other hand before rising again)
pushups with ball under one hand (10) thrusting up and over to other hand
jump rope 100
3 sets w/1min rest in between - this was tough
stability ball straight leg pikes(10)
jump rope 100
smash ball 12lbs (30)
jump rope 100
one leg deadlifts 15 lbs (20)- warrior III (put the dumbell down w/one hand and pick up with other hand before rising again)
pushups with ball under one hand (10) thrusting up and over to other hand
jump rope 100
Cycling (road on mtn bike) 15:22 [2] 3.61 mi (4:15 / mi) +85ft 4:10 / mi
super easy to grocery store and back with heavy backpack and a bag hanging off the handlebars.
Strength Training (core) 3:13 [3]
bent knee to elbow crunches (not the most affective excercise)
micro crunch with arms up
feet one inch off ground then open and close 20x (need to do more of this for my hip)
micro crunch with arms up
feet one inch off ground then open and close 20x (need to do more of this for my hip)
Running (track) 31:22 [3] 4.0 mi (7:51 / mi)
shoes: 08 Teton Streaks 7.5 Bl 04
weekly track workout in jackson. i ran probably 70% effort, still babying the hip. "start out slow and then ease back".
1 mile warm up 8:46 & 6:45warm up drills (counted seperate)
3:08 - 1:35, 1:33 w/2:15 cooldown 400 - 5:23 total
3:09 - 1:35, 1:34 w/2:32 cooldown 400 - 5:41 total
3:16 - 1:38, 1:38 w/2:32 cooldown 400 - 5:48 total
3:21 - 1:43, 1:38 w/2:23 cooldown 400 - 5:44 total
1 mile warm up 8:46 & 6:45warm up drills (counted seperate)
3:08 - 1:35, 1:33 w/2:15 cooldown 400 - 5:23 total
3:09 - 1:35, 1:34 w/2:32 cooldown 400 - 5:41 total
3:16 - 1:38, 1:38 w/2:32 cooldown 400 - 5:48 total
3:21 - 1:43, 1:38 w/2:23 cooldown 400 - 5:44 total
Strength Training (core) 11:02 [4]
after track workout i took everyone through the ATW ab workout for 30s. we moved fast as i gave them no rests in between. we even did the pushups broken into two sets of 15. good stuff!
my abs should be sore tomorrow.
my abs should be sore tomorrow.
Circuit (running) 6:45 [2]
warm up drills before track workout.
Monday Jul 21, 2008 #
Strength Training (core) 8:02 [2]
right out of bed. literally feet still on it elevated for plank, both sides. then while cooking steel cut oats did pushup plank, and yoga side plank (arm not elbow).
after eating did cheryl's plank set 2x non stop at 40sec then 30 secs.
after eating did cheryl's plank set 2x non stop at 40sec then 30 secs.
Yoga 15:57 [1]
Cycling hills (road on mtn bike) 1:38:34 [3] 22.4 mi (4:24 / mi) +1870ft 4:05 / mi
1:08:30 - 1,749 feet front door to steps at grand targhee for my hike.
:30min 1,749 feet down (121 up)
:30min 1,749 feet down (121 up)
Hiking hills (trail) 2:23:00 [3] 7.61 mi (18:47 / mi) +2753ft 14:00 / mi
shoes: 08 Montrail Odyssey sz8.5
hike easy rider trail (3.9 miles) to the road then connected with the trail that goes out the ridge between mary's nipple and peaked. hiked the back side up to summit of peaked, back down then around and out the ridge under the nipple. then back and up the nipple and down the ridge to fred's and chair lifted down to save the hip.
2753 ft asc (23ft/min) - as recorded by suunto but topo map profiled about 1k more. felt like topo was right, but we'll go with suunto cause i always do.
991 ft dsc (36ft/min)
i can't even put into words the amazing backcountry skiing options i saw. this winter will be the best ever!
2753 ft asc (23ft/min) - as recorded by suunto but topo map profiled about 1k more. felt like topo was right, but we'll go with suunto cause i always do.
991 ft dsc (36ft/min)
i can't even put into words the amazing backcountry skiing options i saw. this winter will be the best ever!
Cycling intervals (road on mtn bike) 12:32 [4] 3.51 mi (3:34 / mi) +121ft 3:27 / mi
rode to meeting down the street. after 3:30 warmup did 30 sec at LT and 30 rest for 5 sets. on the way home did 2x 30 on with 1min rest.
Sunday Jul 20, 2008 #
Yoga 28:01 [2]
Strength Training (core) 14:36 [4]
ATW for 35s. did full supermans, not each side (i think this is a bit harder) and skipped pushups bc i just did some 2 days ago and i'm still tight.
short break to catch up on tour then...
plank and both sides for 40 secs each.
short break to catch up on tour then...
plank and both sides for 40 secs each.
Cycling (road on mtn bike) 27:20 [1] 5.44 mi (5:01 / mi) +98ft 4:56 / mi
easy ride to see some of the houses across the street. on the way back my hip didn't feel great.
Saturday Jul 19, 2008 #
Running (trail) 3:20:43 [3] 20.0 mi (10:02 / mi) +3199ft 8:43 / mi
slept:6.0 shoes: 08 Teton Streaks 7.5 Bl 04
up at 5am - met eric taft at 6:30am in snow king parking lot in jackson.
he showed me this amazing loop up snow king out the west fork of game creek, to cache creek and back haden trail to the ski resort. wild flowers were awesome!
my morton's and my hip bothered me. i need more rest. =)
he showed me this amazing loop up snow king out the west fork of game creek, to cache creek and back haden trail to the ski resort. wild flowers were awesome!
my morton's and my hip bothered me. i need more rest. =)
Running (trail) 54:33 [3] 3.9 mi (13:59 / mi) +1916ft 9:33 / mi
shoes: 08 Teton Streaks 7.5 Bl 04
i just couldn't pass up hiking glory bowl at the top of teton pass on my drive home after the run. i had never been up there in summer. it starts at 8,474ft to 10,200ft straight up! it's awesome.
2 mile hike up (went out the ridge 3mins) in 35:56 (stopped only twice once to itch and once to remove my vest)
1.9 mile hike/run down in 15:37
hip felt good so i know i can hike and not aggrivate it. i need to do more of this anyway to prepare to keep up with karl on the appalachian trail record attempt!
2 mile hike up (went out the ridge 3mins) in 35:56 (stopped only twice once to itch and once to remove my vest)
1.9 mile hike/run down in 15:37
hip felt good so i know i can hike and not aggrivate it. i need to do more of this anyway to prepare to keep up with karl on the appalachian trail record attempt!
Yoga 11:11 [2]
Strength Training (core) 2:00 [3]
cheryl's planks: 30 sec each: plank, both sides, pushup plank
Friday Jul 18, 2008 #
Yoga 30:56 [1]
Strength Training (crossfit barbara) 18:51 [4]
5 rounds of barbara variation. started slow to make sure i had the form perfect, then tried to increase pace with perfect form on each set.
4:30
3:59
3:43
3:28
3:11
i'm going to start to blog workouts i think are effective. feel free to comment on the blog what you think. please don't comment here bc it doesn't reach the wider audience. thanks.
4:30
3:59
3:43
3:28
3:11
i'm going to start to blog workouts i think are effective. feel free to comment on the blog what you think. please don't comment here bc it doesn't reach the wider audience. thanks.
Strength Training (core) 7:12 [3]
did cheryl's planks (blog on it).
pushup plank, side plank elbow, reverse plank, other side, then reg plank
set 1 30 sec
no rest
set 2 40 sec
this works the shoulders pretty well.
then non stop ab wheel for 10, 8lb bent knee boat pose with ball swing, 20 reps ab bicycles. hip didn't like these too much.
pushup plank, side plank elbow, reverse plank, other side, then reg plank
set 1 30 sec
no rest
set 2 40 sec
this works the shoulders pretty well.
then non stop ab wheel for 10, 8lb bent knee boat pose with ball swing, 20 reps ab bicycles. hip didn't like these too much.
Cycling (road on mtn bike) 18:48 [3] 4.55 mi (4:08 / mi) +141ft 4:01 / mi
ride to property mngmnt office to get cd. did 3x 30 sec pushes w/1min recoveries.
Thursday Jul 17, 2008 #
Cycling (trail) 57:25 [3] 11.09 mi (5:11 / mi) +1070ft 4:45 / mi
slept:8.0
ride to darby canyon for hike. mostly dirt road.
altimeter waay off today for the first time ever.
altimeter waay off today for the first time ever.
Running (trail) 11:06 [2] 0.88 mi (12:37 / mi) +121ft 11:09 / mi
shoes: 08 Montrail Odyssey sz8.5
started to run up the flat part of the trail and my hip/groin just didn't like it so i listened and turned around and rode home.
Cycling (road on mtn bike) 44:16 [3] 12.35 mi (3:35 / mi) +787ft 3:23 / mi
ride back from darby canyon. 5 miles of dirt road on darby canyon rd and then blasted the pavement home past spuds!
Cycling (road on mtn bike) 13:10 [1] 3.2 mi (4:07 / mi) +187ft 3:54 / mi
ride to and from meeting with property management co to see prospective "endurance house". this one could work!
Yoga 32:37 [2]
Wednesday Jul 16, 2008 #
Running (trail) 1:27:38 [3] 9.0 mi (9:44 / mi) +1585ft 8:21 / mi
slept:7.0 shoes: 08 Montrail Odyssey sz8.5
hit up the low elevation (6,200-6,923ft) aspen trail today. i felt really good most of the run so i conciously didn't push the hills. plus i am coaching the group run tonight. after about 1:10 i could feel my hip a bit, but not too bad.
4.5mi out in 44:18
4.5mi back in 43:20
i'm really happy with my recovery since the race. everything feels great. i need to focus on sleep!!
4.5mi out in 44:18
4.5mi back in 43:20
i'm really happy with my recovery since the race. everything feels great. i need to focus on sleep!!
Running (trail) 49:24 [3] 6.0 mi (8:14 / mi) +709ft 7:24 / mi
shoes: 08 Montrail Odyssey sz8.5
weekly group trail run. ran with some pretty big hitters today.. couple of mountain runners from the la sportiva team. cool guys.
my hip felt a bit sore today getting up from sitting etc. once i got running it was fine, and then at the end the downhill kind of bothered it again. feels fine now however. might just hike tomorrow.. we'll see.
my hip felt a bit sore today getting up from sitting etc. once i got running it was fine, and then at the end the downhill kind of bothered it again. feels fine now however. might just hike tomorrow.. we'll see.
Yoga 11:44 [2]
Tuesday Jul 15, 2008 #
Note
slept:7.8
feel good this morning. no soreness. did a good bit of stick and foam rolling before yoga and weights.
Yoga 19:57 [2]
yoga before weights to loosen up.
5min of rope stretching after track.
5min of rope stretching after track.
Running warm up/down (road) 5:45 [3] 0.69 mi (8:20 / mi) +23ft 8:05 / mi
shoes: 07 Continental Divides sz8
ran the loop from the house to warm up and see how hip felt. 1min easy, 30 at tempo, etc.
no pain at all! hmm, i might have to run just a taste of track tonight??
no pain at all! hmm, i might have to run just a taste of track tonight??
Strength Training (high reps) 20:50 [4]
upper body weights with 100 jump rope in between.
bis 15 lbs palm out 25, hammer 22, palm down 12
balance pad running knee drives for 20 in between
tris 15 lbs overhead ext 15, 12, 10??
balance pad running knee drives for 20 in between
shoulders ATW, palm down, hammers
balance pad running knee drives for 20
bis 15 lbs palm out 25, hammer 22, palm down 12
balance pad running knee drives for 20 in between
tris 15 lbs overhead ext 15, 12, 10??
balance pad running knee drives for 20 in between
shoulders ATW, palm down, hammers
balance pad running knee drives for 20
Circuit (running) 3:34 [3]
warm up drills for track workout
Running intervals (track) 37:21 [3] 5.0 mi (7:28 / mi)
shoes: 08 Montrail Odyssey sz8.5
weekly free track workout in jackson, wy:
did a pyramid at about 80% effort tonight since i'm still recovering.
1 mile warm up 8:46
400 @ 1:41 with strides (speed bursts) to warm up
warm up drills (recorded seperately)
400 in 95sec (1:35)
cooldown 400 in 2:28 (4:03 total)
800 in 3:09 - 93sec, 96sec (1:33, 1:36)
cooldown 400 in 2:35 (5:44 total)
1200 in 5:02 (1:41, 1:44, 1:38)
cooldown 400 in 2:21 (7:24 total)
800 in 3:15 (1:40, 1:35)
cooldown 400 in 2:14 (5:29 total)
400 in 83sec (1:23)
cooldown 800 in 4:48 - 400 (2:23), 400 (2:25) (5:49 total)
*** i could not be happier with how i felt tonight. started to feel a lil strain on the last 400. i have NO muscle soreness (after 12k of climbing!) and no real issues. morton's was even calm tonight.
did a pyramid at about 80% effort tonight since i'm still recovering.
1 mile warm up 8:46
400 @ 1:41 with strides (speed bursts) to warm up
warm up drills (recorded seperately)
400 in 95sec (1:35)
cooldown 400 in 2:28 (4:03 total)
800 in 3:09 - 93sec, 96sec (1:33, 1:36)
cooldown 400 in 2:35 (5:44 total)
1200 in 5:02 (1:41, 1:44, 1:38)
cooldown 400 in 2:21 (7:24 total)
800 in 3:15 (1:40, 1:35)
cooldown 400 in 2:14 (5:29 total)
400 in 83sec (1:23)
cooldown 800 in 4:48 - 400 (2:23), 400 (2:25) (5:49 total)
*** i could not be happier with how i felt tonight. started to feel a lil strain on the last 400. i have NO muscle soreness (after 12k of climbing!) and no real issues. morton's was even calm tonight.
Monday Jul 14, 2008 #
Cycling (road on mtn bike) 9:15 [1] 2.28 mi (4:03 / mi) +69ft 3:57 / mi
slept:7.0 (rest day)
easy ride to the grocery store (yes i go the grocery store a lot).
my hip feels a bit off. needs lots of rest i suppose.
i did not get the sleep i needed last night. need to watch the tour and go to bed a lot earlier.
my hip feels a bit off. needs lots of rest i suppose.
i did not get the sleep i needed last night. need to watch the tour and go to bed a lot earlier.
Yoga 20:27 [1]
Sunday Jul 13, 2008 #
Cycling (road on mtn bike) 18:15 [2] 3.64 mi (5:01 / mi) +66ft 4:56 / mi
(rest day)
recovery ride to grocery store. it's so nice out. it felt good on the legs.
i'm a bit worried about a setback with my hip issues. =(
i'm a bit worried about a setback with my hip issues. =(
Yoga 20:31 [1]
Saturday Jul 12, 2008 #
Running race (trail) 9:49:32 [5] 50.0 mi (11:47 / mi) +11900ft 9:37 / mi
slept:6.0 shoes: 08 Montrail Steak Yellow 7.5
won the devil's backbone 50 miler in bozeman, montana. the entire 50 was pretty much run between 9,600-10,000ft totally exposed on the ridge. amazing trail, amazing terrain and probably the hardest 50 miles i've ever run with 12,000+ feet of gain, one aid station.. no markings so i probably added 2 miles (not added to log) to my route trying to find my way at times.
the race director said this altered snow course was harder than the original; 8 extra "snow miles", more total running at higher altitudes, etc.
i went out conservative and kept the 2:20 marathoner in sight, he was hammering and 1/4 mile ahead of me on the ridge. within 1:30 i caught him. then he ran my race trying to catch me on the climbs as i dropped him on the descents. hiked more than any ultra i've ever run, especially early trying to conserve. had stomach issues on second 25 miles, probably can't consume as many calories at that altitude. won by over 1hr 45min. i'm sunburned!
blog on it
the race director said this altered snow course was harder than the original; 8 extra "snow miles", more total running at higher altitudes, etc.
i went out conservative and kept the 2:20 marathoner in sight, he was hammering and 1/4 mile ahead of me on the ridge. within 1:30 i caught him. then he ran my race trying to catch me on the climbs as i dropped him on the descents. hiked more than any ultra i've ever run, especially early trying to conserve. had stomach issues on second 25 miles, probably can't consume as many calories at that altitude. won by over 1hr 45min. i'm sunburned!
blog on it
Friday Jul 11, 2008 #
Note
slept:7.5 (rest day)
travel day - from driggs, idaho to bozeman, montana for the race.
body feels pretty good, need to roll out before i leave.
body feels pretty good, need to roll out before i leave.
Thursday Jul 10, 2008 #
Note
slept:8.5 (rest day)
all my bits feel good this morning.
i was planning to run some fast trail but once again i'm tired. we had a morning meeting in jackson that lasted a lot longer than we thought and now i want to take a nap. but i have to pack for tomorrow.
i was planning to run some fast trail but once again i'm tired. we had a morning meeting in jackson that lasted a lot longer than we thought and now i want to take a nap. but i have to pack for tomorrow.
Yoga 6:57 [1]
Wednesday Jul 9, 2008 #
Cycling (road on mtn bike) 12:48 [2] 2.98 mi (4:18 / mi) +56ft 4:13 / mi
slept:7.0
rode to and from field in driggs for FMJ workout.
6:05 there
6:43 back (56ft uphill!)
6:05 there
6:43 back (56ft uphill!)
Yoga 26:05 [1]
did some yoga stretching before FMJ to losen up. everything feels really good!
did some more yoga after session on the deck, in the sun, life sure is good here.
did some more yoga after session on the deck, in the sun, life sure is good here.
Circuit (FMJ) 24:57 [4]
alone i think i took a few more breaths of recovery between the hard bits... but i did push it pretty hard. feeling much better today with no caffeine. group run tonight will be lots of fun!
Running (trail) 53:36 [3] 6.8 mi (7:53 / mi) +663ft 7:13 / mi
shoes: 08 Montrail Odyssey sz8.5
free weekly group run at grand targhee (8,000ft). did the big loop in rick's basin. i felt tired and i ate waay too much before hand. gassy the whole time and just plain slow.
Tuesday Jul 8, 2008 #
Note
slept:9.0
slept 9+hrs last night. got up and made the kids lunch, then went back to sleep for an hour. got up did some work and took another 1hr nap... all before noon. no caffeine today and i felt very tired all day.. well until i was one 400 into the track workout.
i know this will be the hardest day and i'm thru it now. the track workout woke me up and now i feel great.
i know this will be the hardest day and i'm thru it now. the track workout woke me up and now i feel great.
Running intervals (track) 32:57 [4] 4.0 mi (8:14 / mi)
shoes: 08 Montrail Odyssey sz8.5
our second free jackson hole track workout, i taught it with scott today. lisa starts running from vegas to badwater tomorrow.
9:55 1 mile warmup
9:59 warmup drills (not counted time wise)
80 sec 400, 2:38 cooldown 400 - 800 total 3:58
80 sec 400, 2:25 cooldwon 400 - 800 total 3:45
83 sec 400, 2:38 cooldown 400 - 800 total 4:04 (started behind bc i was coaching)
77 sec 400, 2:25 cooldown 400 - 800 total 3:42
77 sec 400, 2:39 cooldown 400 - 800 total 3:56
76 sec 400, 2:24 cooldown 400 - 800 total 3:40
"do the stuff you suck at"
9:55 1 mile warmup
9:59 warmup drills (not counted time wise)
80 sec 400, 2:38 cooldown 400 - 800 total 3:58
80 sec 400, 2:25 cooldwon 400 - 800 total 3:45
83 sec 400, 2:38 cooldown 400 - 800 total 4:04 (started behind bc i was coaching)
77 sec 400, 2:25 cooldown 400 - 800 total 3:42
77 sec 400, 2:39 cooldown 400 - 800 total 3:56
76 sec 400, 2:24 cooldown 400 - 800 total 3:40
"do the stuff you suck at"
Strength Training (high reps) 22:38 [3]
biceps 15lbs 4 sets of different variations
triceps 15lbs 4 sets overhead ext standing on one leg
1min bouncing on trampoline in between sets
shoulders front/side raises 12lbs for 15-20 standing on one leg
12lbs smash ball for 15 in between sets
triceps 15lbs 4 sets overhead ext standing on one leg
1min bouncing on trampoline in between sets
shoulders front/side raises 12lbs for 15-20 standing on one leg
12lbs smash ball for 15 in between sets
Yoga 4:29 [2]
Strength Training (core) 11:04 [3]
led everyone through the ATW workout for 20s. not enough to make it hurt for me.. but such is the coaches life sometimes.
Monday Jul 7, 2008 #
Note
slept:6.5 (rest day)
well needed and deserved rest day.
i was up at 4:45am to drive lisa to the airport, then came back and slept for a couple more hours til 9:10am"ish".
i sat around all day working on the laptop and eating, a lot. tomorrow i focus on my nutrition again until my race on saturday.
no coffee today, one cup of tea. rest of week just decaf tea.
i was up at 4:45am to drive lisa to the airport, then came back and slept for a couple more hours til 9:10am"ish".
i sat around all day working on the laptop and eating, a lot. tomorrow i focus on my nutrition again until my race on saturday.
no coffee today, one cup of tea. rest of week just decaf tea.
C • Race 9
Sunday Jul 6, 2008 #
Cycling (road on mtn bike) 13:29 [2] 2.88 mi (4:41 / mi) +59ft 4:36 / mi
slept:6.5
this was my ride from batchen's to chris's house by yostmark and back for our run.
Running (trail) 2:30:31 [2] 13.5 mi (11:09 / mi) +1558ft 10:03 / mi
shoes: 08 Montrail Odyssey sz8.5
had breakfast but then had to wait like 3hrs before we were actually running. lori was very late. fatigue and hunger were taking over by the time we started the run.
note to self "never go for a recovery run with chris". we were supposed to run easy along leigh creek (amazing views of the back of fred's mtn). we did that then chris decided we'd head up the switchbacks. after a couple of miles and 1,400ft up and 10min bushwhack i decided i didn't want any more climbing. my plan was 10 easy and flat trail miles. so i turned around and ran back by myself. i am happy i stuck to the plan and didn't get roped into doing too much more than i planned.
the good part is although i felt general fatigue from the week all my bits are feeling great. other than morton's i have no really aches, issues or pains.
note to self "never go for a recovery run with chris". we were supposed to run easy along leigh creek (amazing views of the back of fred's mtn). we did that then chris decided we'd head up the switchbacks. after a couple of miles and 1,400ft up and 10min bushwhack i decided i didn't want any more climbing. my plan was 10 easy and flat trail miles. so i turned around and ran back by myself. i am happy i stuck to the plan and didn't get roped into doing too much more than i planned.
the good part is although i felt general fatigue from the week all my bits are feeling great. other than morton's i have no really aches, issues or pains.
Note
felt ok this morning getting up a bit tight, better than expected. not even close to enough sleep the general fatigue is real hitting me.
Saturday Jul 5, 2008 #
Running (trail) 6:08:02 [3] 20.34 mi (18:06 / mi) +5876ft 14:12 / mi
slept:7.0 shoes: Big Horn 08 Montrail Steak Yel
long run with jay and chris. turned into recon for a 50km trail race i'm putting on here. i think i'll do it as a fat ass in sept. we decided that the teton circumnavigation was best left to a bit later in the season when it melts out a bit. so we headed for the big hole mtns. great trails, steep uphills, few switchbacks.
dropped a car at little pine creek near rocky peak. then started a bit north on mahogany creek trail up to the big hole crest trail. jay was worked after the first big climb and it was a long day for him. when i realized we missed it we were on an alternate route we had talked about running. so we followed it. another trail not there, then some bushwhacking and cut legs, then backtracking over red mtn again and finally back on the big hole crest trail. for the last 2+hrs we were all out of water. i was running then waiting for them with the watch off, then running, etc. at the end i ran some bottles back up the trail to them and got a bit extra work. the option of then running back was out of the question logistically so i headed to targhee when we got back.
i felt pretty good all day. keeping up with chris on the early climbs was hard, he's a 2:30 marathoner and training for the trials.
dropped a car at little pine creek near rocky peak. then started a bit north on mahogany creek trail up to the big hole crest trail. jay was worked after the first big climb and it was a long day for him. when i realized we missed it we were on an alternate route we had talked about running. so we followed it. another trail not there, then some bushwhacking and cut legs, then backtracking over red mtn again and finally back on the big hole crest trail. for the last 2+hrs we were all out of water. i was running then waiting for them with the watch off, then running, etc. at the end i ran some bottles back up the trail to them and got a bit extra work. the option of then running back was out of the question logistically so i headed to targhee when we got back.
i felt pretty good all day. keeping up with chris on the early climbs was hard, he's a 2:30 marathoner and training for the trials.
Running (trail) 1:59:24 [3] 13.0 mi (9:11 / mi) +1385ft 8:21 / mi
shoes: 07 Continental Divides sz8
since we didn't get the 32 miles we planned earlier. i headed to targhee for some running at 8,000ft.
counter clockwise loop of rick's basin 6 miles in 53:22
checked out the new trail 1 mile in 9:46
clockwise loop of rick's basin 6 miles in 56:16
counter clockwise loop of rick's basin 6 miles in 53:22
checked out the new trail 1 mile in 9:46
clockwise loop of rick's basin 6 miles in 56:16
Yoga 14:12 [1]
Friday Jul 4, 2008 #
Running (trail) 2:56:08 [3] 16.75 mi (10:31 / mi) +1824ft 9:32 / mi
slept:6.0 shoes: Big Horn 08 Montrail Steak Yel
7am start with jay from the house. his road loop is 7.9mi. i split off to add the aspen trail, 4mi out and 4mi back. it's an awesome trail at the foot of the tetons.
3.7 miles w/313ft gain to trail head in 35:16
4mi w/781ft gain aspen trail in 48:41 (1:23 total)
4mi back 45:12 (2:09 total)
5.05mi finish loop back mostly road in 47:18
total loop to trailhead and back home 8.75mi w/408ft gain
felt ok on road there, then tired the first 20min of trail. lack of sleep i think. then for the rest of the 6ish miles i felt great. the 5mi dirt and road run back was a struggle to keep my pace up and i narrowly avoided a bonk.
3.7 miles w/313ft gain to trail head in 35:16
4mi w/781ft gain aspen trail in 48:41 (1:23 total)
4mi back 45:12 (2:09 total)
5.05mi finish loop back mostly road in 47:18
total loop to trailhead and back home 8.75mi w/408ft gain
felt ok on road there, then tired the first 20min of trail. lack of sleep i think. then for the rest of the 6ish miles i felt great. the 5mi dirt and road run back was a struggle to keep my pace up and i narrowly avoided a bonk.
Note
slept:6.0
got 6 hrs of sleep if i'm lucky. i need to go to bed way earlier.
foam rolled twice today, once after run and once at night.
foam rolled twice today, once after run and once at night.
Cycling (road on mtn bike) 1:09:33 [2] 15.8 mi (4:24 / mi) +184ft 4:21 / mi
rode into town and then up south on bike path to victor to try and meet the batchens for the 4th of july parade. didn't make it all the way before i saw them headed back, so i joined them on the return. nice to spin it out.
Thursday Jul 3, 2008 #
Running (trail) 3:14:28 [3] 17.0 mi (11:26 / mi) +3537ft 9:33 / mi
slept:7.5 shoes: Big Horn 08 Montrail Steak Yel
ran moose creek trail. runs along the river gradually increasing elevation then goes up pretty hard to the lake.
1:50 to moose lake at 33ft/min, 1:24 down which seems slow 36ft/min.
i heard two loud noises in the woods. one even made me flick the lever for my bear spray. i drank from the river bc i waaay underestimated this run. it was higher than any animals would be at about 9,000ft. we'll see if i get sick, no more running without tablets or my msr filter.
1:50 to moose lake at 33ft/min, 1:24 down which seems slow 36ft/min.
i heard two loud noises in the woods. one even made me flick the lever for my bear spray. i drank from the river bc i waaay underestimated this run. it was higher than any animals would be at about 9,000ft. we'll see if i get sick, no more running without tablets or my msr filter.
Yoga 7:26 [1]
Wednesday Jul 2, 2008 #
Cycling (road on mtn bike) 19:37 [2] 3.8 mi (5:10 / mi) +712ft 4:23 / mi
slept:7.5
started to ride nitrus to trailhead and then realized i forgot my crampons for the run. turned back and then decided to drive bc i was just too late.
Running (trail) 4:36:38 [4] 15.0 mi (18:27 / mi) +3638ft 15:00 / mi
shoes: Big Horn 08 Montrail Steak Yel
teton recon for a circumnavigation of the tetons i have planned... "15 the hard way".
started at 7,000ft trailhead and ran up teton canyon on the alaska basin trail to pass at 10,500ft in 2:50. it's the pass right at the base of buck mtn with static peak in the background. ran trail/mud for about 1hr then at 8,000ft there was snow. i ran/hiked in kahtoolah crampons. up what i think was meek pass. then ran most of the return trip being careful not to fall in or break snow bridges. with so much snow and no trail to follow i spent a lot of time navigating. at 10,000ft my breath was really labored (as expected i suppose). i was able to pretty much run down but the left kahtoolah crampon kept falling off.
started at 7,000ft trailhead and ran up teton canyon on the alaska basin trail to pass at 10,500ft in 2:50. it's the pass right at the base of buck mtn with static peak in the background. ran trail/mud for about 1hr then at 8,000ft there was snow. i ran/hiked in kahtoolah crampons. up what i think was meek pass. then ran most of the return trip being careful not to fall in or break snow bridges. with so much snow and no trail to follow i spent a lot of time navigating. at 10,000ft my breath was really labored (as expected i suppose). i was able to pretty much run down but the left kahtoolah crampon kept falling off.
Running (trail) 28:27 [3] 3.5 mi (8:08 / mi) +413ft 7:19 / mi
shoes: Big Horn 08 Montrail Steak Yel
another dreamchasers group run. yesterday was track. today was a trail run at grand targhee. it was on my mind all day to not miss this. got there early and laid in the van kind of worked from my "15 the hard way" i got in just before.
starting at 8,000ft i ran the smallest loop possible and everything actually felt good.
starting at 8,000ft i ran the smallest loop possible and everything actually felt good.
Yoga 8:39 [1]
Tuesday Jul 1, 2008 #
Circuit (FMJ) 19:15 [5]
slept:7.5 shoes: Big Horn 08 Montrail Steak Yel
4x walking lunges, 10 pushups, 20yrd sprint
4x broad jumps into lunge position, 10 wide pushups, 20yrd sprint
4x twinkle toes squat lunge position leap forward and switch legs in midair, close grip pushup, 20yrd sprint
30x classic bent leg crunch, 30x arm haulers
30x straight leg crunch, 30x arm haulers w/feet up
30x combo crunch knee to elbow, 30x arm haulers w/feet/thighs up
set of 20, 40, and 60 yards
half-speed run 20 yards, jog back
three-quarter-speed run, jog back
then do an all-out sprint, jog back
4x broad jumps into lunge position, 10 wide pushups, 20yrd sprint
4x twinkle toes squat lunge position leap forward and switch legs in midair, close grip pushup, 20yrd sprint
30x classic bent leg crunch, 30x arm haulers
30x straight leg crunch, 30x arm haulers w/feet up
30x combo crunch knee to elbow, 30x arm haulers w/feet/thighs up
set of 20, 40, and 60 yards
half-speed run 20 yards, jog back
three-quarter-speed run, jog back
then do an all-out sprint, jog back
Note
slept:7.5
feel pretty good this morning, a bit tight however. foam rolled a couple of times.
Cycling (road on mtn bike) 21:39 [2] 4.27 mi (5:04 / mi) +89ft 4:58 / mi
rode w/jay from the house to the baseball field. did the FMJ workout then rode to grocery store and back. all super easy. felt nice to ride a bike.
Running (track) 29:52 [4] 4.0 mi (7:28 / mi)
shoes: Big Horn 08 Montrail Steak Yel
lisa's tues night track workout in jackson at 6,300 feet. great group. although i got my most sleep in days last night i'm still behind. i fell asleep in the car on the way there and really felt sluggish, but i'm happy with my times. i was third fastest there, with the a marathon trials runner.. chris something holding back and smoking it. sheet. i have a feeling this crew is going to be very good for me!
warm up mile 10:00
1st - 400m 1:27 (87 sec) = 5:50 min pace
400m recovery 214
2nd - 400m 1:21 - (81 sec) = 5:25 min pace
400m recovery 235
3rd - 400m 1:16 (76 sec) = 5:05 min pace
400m recovery 202
4th - 400m 1:15 (75 sec) = 5:01 min mile!
400m recovery 205
8:37 cooldown mile
warm up mile 10:00
1st - 400m 1:27 (87 sec) = 5:50 min pace
400m recovery 214
2nd - 400m 1:21 - (81 sec) = 5:25 min pace
400m recovery 235
3rd - 400m 1:16 (76 sec) = 5:05 min pace
400m recovery 202
4th - 400m 1:15 (75 sec) = 5:01 min mile!
400m recovery 205
8:37 cooldown mile
Circuit (running) 17:05 [2]
after track work did a lot of drills. i half assed anything that had to do with hip flexor; high knees, etc. i did probably 10 min of yoga which i logged seperately. then we did this 2 second holds stretching with a rope (i'll have to look up the name again). it was good although not enough instruction on proper form with the group.
Yoga 10:00 [1]