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Training Log Archive: CoachingEnduranc

In the 31 days ending Aug 31, 2008:

	activity	#	time	miles		km		+ft
	Running	16	111:28:21	417.54	(16:01)	671.97	(9:57)	93481
	Cycling	7	6:48:16	82.55	(4:57)	132.85	(3:04)	2037
	Yoga	9	1:31:09
	Strength Training	3	37:28
	Swimming	2	18:19	0.74	(24:45)	1.19	(15:23)
	Total	22	120:43:33	500.83		806.01		95518
averages - sleep:6.6 weight:143.1lbs

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Sunday Aug 31, 2008 #

Cycling (road on mtn bike) 13:25 [2] 2.47 mi (5:26 / mi) +197ft 5:03 / mi
slept:5.5 (rest day)

started to ride from the condo to the downtown of edwards but never made it. my bottom bracket is loose so i called it. had to climb back up though. then we walked around vail.

calf muscles are sore but that is it. energy is a bit low at times.

body still wants to get up at 5:30am and run. didn't get good sleep although i was exhausted. sucks.

Saturday Aug 30, 2008 #

Running race (trail) 3:25:11 [5] 21.21 mi (9:40 / mi) +4623ft 8:01 / mi
shoes: 08 TR Streaks 7.5 Blue 03

stage 6 of transrockies, i sucked at climbing, sean couldn't keep up on the way down. but it was an amazing week regardless of how we place - an experience i would not trade for anything. sean is a great teammate.

Friday Aug 29, 2008 #

Running race (trail) 3:52:06 [5] 23.4 mi (9:55 / mi) +4501ft 8:23 / mi
slept:5.0 shoes: 08 TR Streaks 7.5 Blue 03

Day5 Transrockies. I had nothing on the climb today. Meissner blew up on the descent. Two of the top teams blew up today.

C • trans... 1

Yoga 7:07 [1]

camp vail on grass

Thursday Aug 28, 2008 #

Running race (trail) 2:15:48 [5] 14.23 mi (9:33 / mi) +3009ft 7:57 / mi
shoes: 08 TR Streaks 7.5 Blue 03

Wednesday Aug 27, 2008 #

Running race (trail) 3:40:09 [5] 24.28 mi (9:04 / mi) +2930ft 8:08 / mi
shoes: 08 TR Streaks 7.5 Blue 03

transrockies day 3

Tuesday Aug 26, 2008 #

Running race (trail) 1:57:08 [5] 10.04 mi (11:40 / mi) +3097ft 9:02 / mi
slept:5.0 shoes: 08 Teton Streaks 7.5 Bl 04

transrockies day2
Two mile dirt road with 500ft of gain. We ran just under 7 min miles. Then 2mile 3,000 foot climb to hope pass. Sean suffered, I pushed him from behind ar style. I felt good, better than I thought I would at 12,700ft. I asked him to suffer and he did. All I can ask.

Yoga 5:15 [2]

yoga in field in Leadville

Monday Aug 25, 2008 #

Event: Transrockies Ultra

Running race (trail) 1:34:14 [5] 12.94 mi (7:17 / mi) +1102ft 6:44 / mi
shoes: 08 Teton Streaks 7.5 Bl 04

transrockies day 1 - 1,103 ft of gain all dirt road & pavement NOT my type of running, so we are happy with 8th overall.

Probably the most competitive run race I've ever been in.

Sunday Aug 24, 2008 #

Note
slept:6.75 (rest day)

in late to denver and my buddy priceman's house. got a solid block of sleep just not long enough. ugh. picking sean up this morning and heading for buena vista, colorado.

Saturday Aug 23, 2008 #

Note
slept:6.0 (rest day)

will probably take today off so i can drive slc to denver.

i have not gotten enough sleeep. i need to make sure i do the next two nights before the race.

Friday Aug 22, 2008 #

Running (trail) 52:33 [3] 6.01 mi (8:45 / mi) +768ft 7:48 / mi
slept:6.5 shoes: 08 Teton Streaks 7.5 Bl 04

photoshoot for the jackson news paper who is running a story on me running around the tetons as fast as i could.

Note

once again had marit work the stick on my calf last night. truly painful torture. oh man it hurt.

Thursday Aug 21, 2008 #

Cycling (road) 30:00 [3] 4.5 mi (6:40 / mi) +328ft 6:14 / mi
weight:142lbs

rode the cruiser from marit's to 6am yoga, the coffee garden and back. very nice.

Cycling (road) 1:09:04 [3] 20.0 mi (3:27 / mi) +92ft 3:26 / mi

road marit's the yellow giant and tagged along on her ride tonight. turned around after 35min. good fast pace, she's strong.

Note

marit work the calf over with the stick - pretty painful. hopefully it helped.

Wednesday Aug 20, 2008 #

Note
slept:7.0 weight:142.5lbs (rest day)

took the whole day off. did lots of work for our camp in the galapagos islands, packed the vw then drove to slc.

Tuesday Aug 19, 2008 #

Note
slept:9.0

after the amazing massage yesterday my calf is noticeably better for the first time today! it's not fixed but it feels better. i haven't run in one week.

another massive sleeping night - 9 hrs baby!

Yoga 12:00 [2]

Strength Training (high reps) 6:18 [3]

dumbell workout for shoulder, tris, bis with some pushups in between the first set. did 3x sets non stop. felt hard. there is something missing from my energy stores that i will need to get back in the next 5 days before the transrockies starts. more sleep? we'll see.

Cycling (road on mtn bike) 41:16 [3] 10.58 mi (3:54 / mi) +499ft 3:44 / mi

rode from the house to the teton canyon road. felt ok, not great. kept it easy/steady. i feel bloated.

Strength Training (core) 12:02 [3]

after the track workout where i did not run i took everyone through ATW for 30s. good stuff.

Monday Aug 18, 2008 #

Cycling (road on mtn bike) 18:40 [3] 5.05 mi (3:42 / mi) +112ft 3:37 / mi
slept:9.0 weight:145lbs

rode a 5 mile loop on nitrus before my 10:30am meeting. quick but kept the pace up. no issues with any body pain, however calf doesn't seem to be getting any better day to day.

got an uninterupted 9 hrs of sleep last night. needed it bad.

Yoga 16:19 [2]

Cycling (road on mtn bike) 14:05 [3] 3.84 mi (3:40 / mi)

rode to the grocery store because all i do now is eat!

did 5x 15 seconds hard

Strength Training (core) 5:11 [3]

pushup plank, side planks, straight plank for 30 sec then 1 min.

Note

got a massage today. lisa is the best. she insisted on working on me when i got home from the appalachian trail. wow it was painful and great.

Sunday Aug 17, 2008 #

Yoga 21:19 [1]
weight:144lbs

poses in the morning and again at night.

Cycling (road on mtn bike) 37:45 [2] 9.55 mi (3:57 / mi)

took the nitrus for a spin up ski hill and back state line road. 1/2 dirt road and 1/2 paved. i did 6x 15sec all out pushes and it felt great to get the heart rate rev'd.

didn't bother the calf at all, but left leg under my knee cap was a bit tight. other than the left calf i'm really happy with how fast i'm recovering. two days ago i had massive kankles.

Strength Training (core) 13:57 [4]

ATW - first two were at 40 then i realized that wasn't going to happen and dropped to 35s which was really hard for me today. pushups had to be broken into 20, 10, 10.

Saturday Aug 16, 2008 #

Note
weight:142lbs (rest day)

bus from slc to idaho falls and then drove to driggs. took day off and ate a shit ton.

stopping yesterday in slc was the best thing for my recovery. i was able to ice and sleep two good nights with my legs elevated. they are now (mostly) normal size again.

Friday Aug 15, 2008 #

Cycling (road) 30:00 [1] 5.0 mi (6:00 / mi) +328ft 5:39 / mi
weight:143lbs

super easy ride on merit's cruiser bike from her house to the coffee shop. going to take a stab at getting my life back in order now.

C • how was the epic adventure? 2

Cycling (road) 49:26 [1] 6.99 mi (7:04 / mi) +348ft 6:45 / mi

ride from coffe shop to swimming pool with marit. beautiful day out. she had to ride the cruiser bike with the bags because my legs were not ready for the massive hill we had to climb.

Swimming (pool) 15:29 [2] 0.62 mi (24:58 / mi)

hit the pool with the triathlete and did a great 10x 100 meter laps with rest in between. i was super tired before i started so 15 min was i had in me.

3:54 :36 rest
:51 100 w/41 rest
:53 100 w/38 rest
:53 100 w/34 rest
:56 100 w/13 rest
:56 100 w/34 rest
:55 100 w/35 rest
:55 100 w/35 rest
:50 100 and done.

felt great to be swimming. good no impact movement and got my heart rate going. very nice outdoor pool too. great time. finished with some yoga after on the grass while marit finished up her "real" workout.

Yoga 9:58 [2]

yoga on grass at the pool. felt great to move again.

Cycling (road) 1:35:17 [2] 12.57 mi (7:35 / mi) +59ft 7:33 / mi

rode the cruiser bikes with marit and shannon to watch the tour of utah. we picked up two other biker chicks. i felt like i was in a chick bike gang.

Thursday Aug 14, 2008 #

Note
(rest day)

hung out with tom all day. helped him go to dump. didn't train but didn't get enough ice on my legs or elevate enough so i saw little progress in my legs. the swelling is still very nasty to look at.

Wednesday Aug 13, 2008 #

Note
(rest day)

marit and i left right after i got off the trail. which sucked. drove the hour to fredom and spent night at my mom's house. up early had breky then took marit to portsmouth to hang with my crew. good times.

legs are grotesquely swollen. left ankle is the worst but also knee and calf are bigger than normal. on my left leg the inner tendon below quad muscle is sore too.

Tuesday Aug 12, 2008 #

Running (trail) 11:43:00 [3] 31.0 mi (22:41 / mi) +10748ft 17:04 / mi
shoes: 07 Continental Divides sz8

Day 8
31 miles
11.73 hours
10747 vert

Running the Appalachian Trail with Karl Meltzer during his record attempt.

Monday Aug 11, 2008 #

Running (trail) 11:58:00 [3] 33.0 mi (21:45 / mi) +10994ft 16:32 / mi
shoes: 08 AT Streaks

33 miles with 11,000 feet of gain! sheet.

Running the Appalachian Trail with Karl Meltzer during his record attempt.

33 miles
11 h 58 m
total vert ? 3698, 3520, 3775
Beard Tally 47

Yoga 3:00 [1]

Sunday Aug 10, 2008 #

Running (trail) 15:38:00 [3] 46.0 mi (20:23 / mi) +13763ft 15:53 / mi
shoes: 08 AT Streaks

yeah that's right.. 46 miles and 14,000 feet of gained vert on redonculously tough trails. so sweet.

46
15 h 38 m
total vert 13,762
Beard Tally 45

Running the Appalachian Trail with Karl Meltzer during his record attempt.

Saturday Aug 9, 2008 #

Running (trail) 10:38:00 [3] 37.0 mi (17:15 / mi) +8294ft 14:13 / mi
shoes: 08 AT Streaks

Day 5
37 miles
10.58 hours
8295 vert

Running the Appalachian Trail with Karl Meltzer during his record attempt.

Friday Aug 8, 2008 #

Running (trail) 9:50:00 [4] 31.0 mi (19:02 / mi) +7221ft 15:36 / mi
shoes: 08 AT Streaks

Running the Appalachian Trail with Karl Meltzer during his record attempt.

31
9 h 50 min
total vert ?7220

Yoga 5:00 [1]

did a bit of yoga in the bunk of the rv to loosen up.

Thursday Aug 7, 2008 #

Running 11:48:27 [3] 38.0 mi (18:39 / mi) +8320ft 15:27 / mi
shoes: 08 AT Streaks

Running the Appalachian Trail with Karl Meltzer during his record attempt.

11 h 48: 27
total vert ? 8320

Wednesday Aug 6, 2008 #

Running (trail) 12:46:00 [3] 43.0 mi (17:49 / mi) +6289ft 15:39 / mi
shoes: 08 AT Streaks

Running the Appalachian Trail with Karl Meltzer during his record attempt.

43 miles
12 h 46 min
total vert ? 358, 663,794, 4304, 171 = 6290

Tuesday Aug 5, 2008 #

Running (trail) 9:17:10 [4] 45.0 mi (12:23 / mi) +7740ft 10:39 / mi
shoes: 08 AT Streaks

Running the Appalachian Trail with Karl Meltzer during his record attempt.

45 miles ? 41 on AT
climb to katahdin ? 1hr 20min 4miles
katahdin to abol bridge ? 4:21:10
abol bridge south nahmakanta 7:37:10
total vert ? 7739

Friday Aug 1, 2008 #

Running (trail) 12:35 [3] 1.43 mi (8:48 / mi) +82ft 8:21 / mi
shoes: 07 Continental Divides sz8

434 to beach and 8:01 to finish the loop. super easy with a couple of fartleks between mail boxes.

everything feels great. i'm just tired.

Swimming (freestyle) 2:50 [3] 0.12 mi (23:38 / mi)

i swam! man this is harder than it looks. i suppose when you don't do something you aren't fit for it. did 4x of i think about 50meters or so. mapped it for distance.

Yoga 11:11 [3]

Cycling (trail) 9:18 [2] 2.0 mi (4:39 / mi) +75ft 4:29 / mi

road loop and then some.

Note
(sick)

after dinner i started to feel really sick. head cold. i have 0 wheat grass with me as they were supposed to ship it and it hasn't arrived. i'm getting sick as a result i think. immune system low, 36hrs of travel and jet lag have caught up to me. maybe i can sleep it off.

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