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Training Log Archive: mehosford

In the 31 days ending Jan 31, 2010:

	activity	#	time	miles		km		+ft
	Skiing	10	35:39:23					8400
	Running	22	28:12:44	172.95		278.34		13906
	Yoga	6	6:55:00
	Strength	8	3:51:00
	Feldenkreis	5	1:40:00
	Walking	1	1:00:00	2.6	(23:05)	4.18	(14:20)
	Total	29	77:18:07	175.55		282.52		22306
averages - sleep:7.9

6:27

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Sunday Jan 31, 2010 #

Note
slept:10.0 (rest day)

Another rest day in advance of the new program. Skied for a few runs with W-boy at Alta. 1 hour with puppy. Little else. Recuperating from Philly, and trying to clean the slate before new program.

Saturday Jan 30, 2010 #

Note
slept:8.0 (rest day)

Rest day of sorts. Micro tour behind Brighton to check out a slide. No running. Mellow.

Friday Jan 29, 2010 #

Strength 25:00 [3]
slept:8.0

5x through: 20 pushups, 20 x body mtn climbers, 20 wood choppers, 15 roll outs on the wheel, 20 leg curls on the ball. Sleep matters.

Running (Road) 55:00 [3] 6.8 mi (8:05 / mi)

Chilly river run in Philly. Up and down the art museum steps like rocky.

Running (Treadmill) 30:00 [3]

Random runnin and walkin on the rat wheel.

Thursday Jan 28, 2010 #

Running (Road) 42:00 [3] 5.0 mi (8:24 / mi)
slept:7.5

Loews hotel to rittenhouse, the river, art museum, and back home. Felt tired and worn down. The urban scene is very tiring. Had the most memorable evening in downtown Philly with Brian and Franz. Memorable. Indeed.

Wednesday Jan 27, 2010 #

Strength 35:00 [3]

5x through each: 20 pushups, 20 x-body mtn climbers, 20 leg lifts, 10 step lunges with 12 lbs each hand, 10 scissor lunges, 5 burpees, 5 pull ups.
1 mile treadmill run to wrap up.

Running (Road) 40:00 [3] 5.0 mi (8:00 / mi)
slept:7.0

Road run along the Schuylkill river in the city of brotherly love.

Tuesday Jan 26, 2010 #

Running (Treadmill) 27:00 [3] 3.25 mi (8:18 / mi)
slept:5.5

Rat wheel in the hotel rec room.

Strength 17:00 [3]

ATW abs. Felt uber tired this morning. Lots of skiing, travel, and philthadelphia wearing me down.

Walking 1:00:00 [2] 2.6 mi (23:05 / mi)

After work walking & talking 'round downtown Philly.

Monday Jan 25, 2010 #

Skiing (Resort) 3:00:00 [3]
slept:8.0

Entry 5 laps prior to heading to PHL.

Running (Treadmill) 25:00 [3] 3.0 mi (8:20 / mi)

Pre-board indoor run to shake it all out.

Sunday Jan 24, 2010 #

Running (Road) 1:15:00 [3] 8.5 mi (8:49 / mi) +820ft 8:05 / mi
slept:8.0

NoHo to City Creek U-bend, das capitol, back to Memory Grove, up City Creek to the U to B street and down down down to SoTemple. East to O, North to 3rd ave, west to I, north to 9th ave. Y no mas.

Skiing (Resort) 2:45:00 [3]

Brighton laps on Milli. Solo fun in the island of safety that is the resort. I love my skis, more than one should.

Saturday Jan 23, 2010 #

Skiing (Backcountry) 4:00:00 [3] +2400ft
slept:9.5

Grizzle gulch to E. Bowl ridge. Walked the ridge and peaked over into the jaws of silver and days forks until returning to hwy 210 via Flagstaff. Holy trail breaking. Some sections along the ridge the leader would punch through into the weakness created by the teetering cornices. Felt like glacier travel, only scarier.

Friday Jan 22, 2010 #

Running (Trail) 56:00 [3] 5.0 mi (11:12 / mi) +1000ft 9:25 / mi
slept:7.0

Hilltop Ave to the Shrine and back. Holy slow. And windy.

Skiing (Resort) 1:45:00 [2]

Alta. Cold and windy.

Thursday Jan 21, 2010 #

Running (Road) 2:00:00 [3] 12.0 mi (10:00 / mi) +1375ft 9:01 / mi
slept:7.5

City Creek and Capitol Loop with a 3 mile out and back in the CC Canyon.

Yoga 1:00:00 [3]

CCY. Power. Lizzy.

Wednesday Jan 20, 2010 #

4 PM

Strength 1:10:00 [3]
slept:8.0

9 minutes - 3x each
10 woodchoppers each side
20 stability ball jack knives
10 plank pull ups
26 minutes - 5x each
3 min TABATA on bike (20 sec sprint/10 sec rest)
20 push ups
20 step lunges
20 spiderman planks
35 min cool down
10 min cool on exercise bike
15 min stairclimber (1.3 miles)
10 min run on treadmill

Tuesday Jan 19, 2010 #

Running (Trail) 1:05:00 [3] 6.5 mi (10:00 / mi) +1264ft 8:27 / mi
slept:8.0

Monday Jan 18, 2010 #

7 AM

Running (Road) 1:04:00 [3] 7.65 mi (8:22 / mi)
slept:7.0

Shake out road run in the light snow to see how things felt. Bueno.

Strength 40:00 [3]

100's of eight exercises->
5 x 20 each:
push ups
leg lifts
back xtns on ball
stability ball leg curls
arm haulers
inverted side plank (15 each side)
x body mtn climbers (15 each side)

Sunday Jan 17, 2010 #

Running (Trail) 4:30:00 [3] 23.0 mi (11:44 / mi) +4300ft 9:58 / mi
slept:7.5 shoes: Mtn Masochist GTX

Millcreek to BCC and back again with Jumpin Jay Aldous.
Cheat-cleats for Mandy, hobnail boots for Jay.
Race day food scene. Found out I can tolerate PB-covered pretzels.
1 bar, 3 gels, 12 PB-pretzels. ~ 800 cals/4.5 hours.

Feldenkreis 15:00 [1]

Frankenslice hammy exercises per Carl.

Saturday Jan 16, 2010 #

Skiing (Backcountry) 3:00:00 [3] +3000ft
slept:9.0

Friday Jan 15, 2010 #

Yoga 1:00:00 [2]

CCY. Core. Scott. Handstandin'

6 AM

Running (Road) 58:44 [3] 7.0 mi (8:23 / mi)
slept:8.0

River run along the Boise River Greenway in The City of Trees, Idaho. Here for work. Forgot a brush. Nice. Legs felt good, though somewhat tender in the quads following the Grandeur effort yesterday. Carl is a miracle worker.

Thursday Jan 14, 2010 #

Running (Treadmill) 25:00 [3] 3.0 mi (8:20 / mi)
slept:7.0

Read-n-run to warm up legs prior to grandeur hill.

Running (Trail) 58:35 [3] 5.0 mi (11:43 / mi) +1850ft 8:41 / mi

Church fork pull-out in Millcreek to Grandeur "saddle."
Took me 38 minutes to get to the 1st mini-trail that leads to NW to a viewpoint. No summit. No worries. Nothing up there anyway.

Feldenkreis 30:00 [1]

Hammy and pelvis therapy a la Carl.

Wednesday Jan 13, 2010 #

Running (Trail) 45:32 [3] 4.5 mi (10:07 / mi) +906ft 8:30 / mi
slept:9.0

Un otra vez: top o' I street and then on up the steep ridge that needs a name. Then to the shrine and retro-BST to car.
Baseline 600' climb = 10:20 with scattered snow.

Running (Treadmill) 24:00 [3] 3.0 mi (8:00 / mi)

Runnin' and readin' on the hamster wheel.

Tuesday Jan 12, 2010 #

Running (Trail) 1:06:40 [3] 6.0 mi (11:07 / mi) +1325ft 9:11 / mi
slept:7.5

Distances are all guesses. Don't really care anyway. Working on keeping hrs running to <6/wk.
City Creek U-bend up the steep ridge north of the BST, to the shrine, and back around on the BST proper. Just us, two dogs, and two headlamps.

Strength 13:00 [4]

TT Circuit. 5 x through of 10 each: Spider push ups, Y squats, Reverse lunges, Stability Ball Tuck Push Up (5 with 5 jack knives), Prisoner squats, X-body mtn climbers.
http://www.youtube.com/watch?v=Hulv6VYDNxE&feature...

Yoga 1:20:00 [2]

CCY. Power. D'Ana.

Running (Treadmill) 40:50 [3] 4.75 mi (8:36 / mi)

1.25 mile WU. 4 x 0.5 mile repeats at 3:15 with 0.25 mile rest between.

Monday Jan 11, 2010 #

Running (Trail) 55:48 [3] 6.5 mi (8:35 / mi) +1066ft 7:26 / mi
slept:6.5

Good 'ol top o' I-street to that certain spot on the ridge above the BST where I always turn around. On the edge of the toilet bowl that is the valley inversion.

Strength 16:00 [3]

100's. 5x through of:20 push ups, 20 leg lifts, 20 stability ball leg curls, WYLIT (5 each exercise).

Feldenkreis 15:00 [1]

Hamstring Chair exercises per Carl. Hooray. Hamstring felt great on today's run. I love it, even if I can't spell it.

Sunday Jan 10, 2010 #

Note
(rest day)

New York Times. Knitting. Nothing else really.

Saturday Jan 9, 2010 #

Skiing (Backcountry) 5:09:23 [3] +3000ft
slept:8.0

LCC White Pine Circuit to Y parking lot.

Friday Jan 8, 2010 #

Running (Trail) 1:15:00 [3] 6.5 mi (11:32 / mi)
slept:6.0

Mellow BST jaunt with Scott.

Running (Treadmill) 25:25 [3] 3.0 mi (8:28 / mi)

Read about fountains in the New Yorker Mag. Last mile was 90 ff/min pacing.

Feldenkreis 15:00 [1]

Hamstring exercises a la Carl.

Thursday Jan 7, 2010 #

Running (Trail) 1:10:00 [3] 7.0 mi (10:00 / mi)
slept:8.5

7-Miler on the Pipeline with Jumpin Jay Aldous and Edster.

Running (Treadmill) 25:45 [3] 3.0 mi (8:35 / mi)

Read-n-run on the rat wheel. 5 minutes of 90 FF/min at the end.

Feldenkreis 25:00 [1]

Hamstring lengthening MP3 from Carl. Chair exercises to lengthen heel to stiz bone distance and sitz bone to crown of head distance. Just before you feel a stretch. No pulling.

Wednesday Jan 6, 2010 #

Skiing (Backcountry) 4:00:00 [3]
slept:9.0

BCC. Slogged back towards Crystal Palace and the Cardiff Fork Hut.

Note

Feldenkreis. Met with Carl for hamstring and adductor exercises. Adding his exercises to training program indefinitely.

Tuesday Jan 5, 2010 #

Running (Trail) 1:25:00 [3] 9.0 mi (9:27 / mi)
slept:7.0

JCC Lariat Loop.

Running (Treadmill) 25:00 [3] 3.0 mi (8:20 / mi)

Slow-n-EZ run on the rat wheel because it was the only way to get warm in the house. Read about the Mackey dude from Holy Foods in the New Yorker rag.

Strength 15:00 [3]

ATW modified. Dropped crunches and added: x-body mtn climbers, stab ball jack knives, leg lifts, and dead bug. All at 20 reps.