Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending Oct 31, 2008:

	activity	#	time	miles		km		+ft
	Running	16	43:39:55	193.66	(13:32)	311.67	(8:24)	55624
	Cycling	18	25:16:40	329.19	(4:36)	529.78	(2:52)	15740
	Yoga	17	5:16:52
	Strength Training	5	56:23
	Total	29	75:09:50	522.85		841.45		71364
averages - sleep:7 weight:142.7lbs

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Friday Oct 31, 2008 #

Running (trail) 3:06:03 [4] 18.6 mi (10:00 / mi) +3671ft 8:26 / mi
slept:7.0 shoes: 06 Hardrocks White 8

great run with jared campbell on his pocatello 50 miler coarse. luke and his buddy joined us, they are very fast, his buddy is a 2:28 marathoner but doesn't do "long" distance... so i ran way faster than i would have by myself. my legs were tired from the 10,000 foot day on wed and we had no warm up so i suffered a bit. good times.

Running (trail) 1:18:02 [3] 7.2 mi (10:50 / mi) +1923ft 8:39 / mi
shoes: 06 Hardrocks White 8

got in the car and drove 20mins to the second section jared needed to check out of the course. we ran up the saddle at scout peak.. amazing views.

neuroma hurt a lot at beginning but was mostly a non issue after 1:30.

Thursday Oct 30, 2008 #

Cycling (road on mtn bike) 1:30:28 [3] 23.56 mi (3:50 / mi) +889ft 3:42 / mi
slept:7.0

carpooled up to kimball junction with marit then rode the mtn bike to get my car in midway. sucky riding on 40 and it looked like there was a dirt path most of the way next to the highway. i'll have to google earth it for next time.

legs felt better than i thought they would.

Cycling (road on mtn bike) 28:12 [2] 5.48 mi (5:09 / mi) +56ft 5:06 / mi

easy commuter ride, back with full and heavy expedition backpack.

Yoga 15:20 [2]

Wednesday Oct 29, 2008 #

Running (trail) 6:24:10 [3] 25.0 mi (15:22 / mi) +9440ft 11:19 / mi
shoes: 06 Hardrocks White 8

ran the last 25 miles of the wasatch 100 coarse backwards - wasatch mountain state park to brighton. massive elevation gain, rough mountainous terrain chopped up by the motor bikes.

i navigated with topo and took my time. felt great the whole time. had locked my bike up there and road home after... cold down big cottonwood canyon.

Cycling (road on mtn bike) 1:20:06 [2] 25.98 mi (3:05 / mi) +315ft 3:03 / mi

road down/home from brighton - 4300 ft of downhill, 315ft up. no gloves sucked.. waay cold. just cruised.

Tuesday Oct 28, 2008 #

Running (trail) 1:48:21 [3] 7.2 mi (15:03 / mi) +3064ft 10:44 / mi
slept:7.0 shoes: 06 Hardrocks White 8

on my way to drop my bike off up at brighton i parked at mill b south and ran up to lake blanche. wow sundial peak was amazing, thought about climbing up to the saddle there, but can't do too much today since tomorrow will be big. this run was waay better than i thought it would be. man it was pretty.

the hike is 2.8 miles and 2,720ft (suunto was low again). to get 3k of climbing i added a bit up the broken fork trail.

Yoga 15:30 [2]

felt great

Monday Oct 27, 2008 #

Running hills (trail) 1:11:57 [2] 5.5 mi (13:05 / mi) +1453ft 10:28 / mi
slept:6.0 shoes: 06 Hardrocks White 8

ate like ass, felt like ass today. foot hurt and the dr had none of the drugs when i got there to be shot up with "the drugs". so my neuroma hurts.

Yoga 12:49 [3]

Sunday Oct 26, 2008 #

Note
slept:6.0 (injured) (rest day)

overarching goal for the week = 16,000ft of climbing on foot, which is 5k more than last week. i got 18,000 in. adding 5k to next week and i'll go for 23,000ft.

for some reason i woke up just before 6am. need to get a good 8hrs. my legs are sore. second day DOMS from the grandeur run.

Note
(injured) (rest day)

walked 5+ miles from the libraries today to the house. food didn't feel great. aggrivated from yesterday for sure. decided to spend the day doing other things. mostly reading a lot.

i have a big week planned - just need the foot to agree with me.

Saturday Oct 25, 2008 #

Running (trail) 7:00:30 [3] 28.0 mi (15:01 / mi) +5997ft 12:29 / mi
slept:7.0 shoes: 06 Hardrocks White 8

affleck camp ground up to big mtn pass and north on the great western trail for a couple of hours on the wasatch course. marit didn't remember the route, so there was some bushwhacking involved as well as 2hrs of trying to run trail in the darkness - i mean unbelievable darkness. so we went from the trail to the party, bloody legs and all. it was like early halloween.

5,997 ft of gain.
72130 total time but i took 21 off for messing around.

neuroma was ok, hurt sometimes wasn't an issue at others. feels like the last two weeks it's been about the same.

18,000 feet of climbing this week. next week 23,000 ft?

Friday Oct 24, 2008 #

Cycling (road on mtn bike) 9:46 [3] 4.9 mi (2:00 / mi) +63ft 1:58 / mi
slept:8.0 (injured)

rode home from dropping the vw off at the dealer and pickup ride too. tranny fluid and skid plate bolts are needed - $$$ ugh.

ran out of time to do my run bc i have a coaching client meeting. i'll have to take a headlamp and go later.

got lots of good sleep last night.

Yoga 18:46 [2]

Running hills (trail) 1:24:55 [4] 4.4 mi (19:18 / mi) +3376ft 11:11 / mi
shoes: 06 Hardrocks White 8

i matched karl meltzer's best time up mount grandeur today. climbed the west flank and took the slightly longer northern variation trail just because i never have. i could have gone slightly faster too, slowed to take in a view. however once i realized i could go under an hour i pushed pretty hard for the last 100 feet.

this is my new bread and butter that i'll try to do at least once a week. it's short and sweet ass kicker. 5000ft to 8376ft.

ran the first 1,000 in 18 minutes.

3,300 ft up in 58min 52sec
3,300 ft down 25min 59sec

busy day so i only got a portion of what i planned.

Strength Training (core) 6:38 [3]

ATW for 20 - slower with more integrity and i felt it.

Thursday Oct 23, 2008 #

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

city yoga - scott's class then the coffee consortium. good times.

neuroma hurt this morning and it is making me think twice about my training for the rest of the week.

ended up taking the rest of the day off - two in a row.

Wednesday Oct 22, 2008 #

Yoga 15:12 [2]
(injured) (rest day)

decided to take today off. haven't done that in a while. gotta be smart.

Tuesday Oct 21, 2008 #

Cycling (road) 2:17:22 [3] 31.0 mi (4:26 / mi) +2343ft 4:08 / mi
weight:142.5lbs

dj and i ignored the signs that it was too windy to road ride and we headed with the wind at our backs downhill to kamas. pretty ride. the way back, uphill into 50mph winds was the worst wind i've ever ridden in my life. we were pedaling downhill at 5% grade to stay moving.. sucked. my sore legs hated it.

Monday Oct 20, 2008 #

Running (trail) 5:32:00 [3] 26.3 mi (12:37 / mi) +8757ft 9:36 / mi
shoes: 06 Hardrocks White 8

today i ran on the wasatch 100 course. marit dropped me off at lamb's canyon and i ran to alta. the downhill to alta from catherine's pass is not how the course goes but it was an easy exit. we had a bbq down there yesterday and i dropped the car. amazing and beautiful run.

38 mins to lambs pass
20 mins to elbow fork
34 mins to upper big water (3,114ft of gain to here)
40 mins to dog lake
51 mins to the top of red lover's pass/the spine (2,492 ft of gain)
1hr to guardsman's pass
26 down road to brighton (1,301 ft of gain)
47 mins to catherine pass at 10,220 (1,850 ft of gain)
16 mins mins down to catherine pass trail head at alta

neuroma was a non issue on some terrain and kinda hurt on others. quads were a lil' bit sore from yesterday. i went slow, looked at maps, took pictures, even talked to people. great day in the wasatch with massive amounts of climbing!

Sunday Oct 19, 2008 #

Running hills (trail) 2:20:40 [3] 4.2 mi (33:30 / mi) +3498ft 18:43 / mi
slept:7.5 shoes: 06 Hardrocks White 8

grandeur peak with copson from the front side. went his pace up. on run down i'd run and wait (watch off). suuuuuper steep. awesome views, incredible summer weather in the 70s. 1hr 46min to the top. 34 minutes down. hiked up, ran down. wicked quad burner - this is going to be a weekly hike/run for me.

Note

this weeks goal was to get 10,000 feet of climbing in on foot without making my neuroma worse. i got 11,552 feet and i'm happy i was able to do that. the 3,300ft run downhill today might make the quads a bit sore tomorrow. but i've got an awesome run planned. i dropped the car off at alta in little cottonwood canyon today...

C • spectacular! 1

Saturday Oct 18, 2008 #

Cycling (trail) 3:17:35 [3] 15.86 mi (12:27 / mi) +2546ft 10:49 / mi
slept:4.5

awesome ride w/copson. big cottonwood canyon starting at guardsman pass 9,200ft. road great western trail up puke hill and out towards the canyons 8 miles to the junction with mill creek trail. out and back. mentally figured out how to run from the kimball junction park city/the canyons up mid mountain and connector trail to the great western.

Running (trail) 17:52 [4] 1.56 mi (11:27 / mi) +515ft 8:43 / mi
shoes: 06 Hardrocks White 8

wanted to get at least 500ft of uphill running in so i headed up brighton since we were right there.

.78 mile with 515 ft in 12min 12sec.

neuroma kinda hurt but that is usually the case with uphill running.

Friday Oct 17, 2008 #

Cycling (trail) 2:15:32 [3] 19.35 mi (7:00 / mi) +2592ft 6:13 / mi

rode stealth, flying dog, cobblestone and back glenwild our of kimball junction/park city with copson who is in town for 3 days of mtn biking!! incredible day. felt great but it was an easy pace and i'd wait after all the climbs.

Thursday Oct 16, 2008 #

Running (trail) 3:05:26 [3] 13.0 mi (14:16 / mi) +3514ft 11:21 / mi
slept:7.0 shoes: 07 Cont Divide 8 grey/green

amazing run at brighton. headed out under the southern most lift up dirt road and past twin lakes. took snow covered trail off the shoulder of some peak i forget the name. which took me up to this amazing and dangerous knife ridge where i traversed and summited each peak (mt wolverine 10,795, mt tuscarora, sunset peak 10,648). then it dropped me at catherine pass on the wasatch 100 course. ran up sunset pass and into dry fork. down a couple miles then turned around and summited sunset peak. then back on the wasatch 100 course past lakes catherine, martha and mary to the lot.

incredible loop pretty much all above 10,000ft - there is so much to do out there but it's getting late. i ran through lots of snow and mud.

neuroma felt ok. a few sections hurt more than others and some not at all. i think i still need to finish the treatment. that means another 3-4 shots.

Cycling intervals (road on mtn bike) 19:34 [3] 5.08 mi (3:51 / mi) +59ft 3:49 / mi

rode to grocery store and did fartlek intervals every minute or so of 15-30 seconds at a time. i felt really good. damn stop lights suck.

Yoga 15:15 [3]

Wednesday Oct 15, 2008 #

Note
weight:141.5lbs (injured)

quads are sore as expected but body feels good. back is a bit sore too likely from the supermans. energy good too. foot doesn't seem to hurt any worse from the run yesterday.

the 2009 race calendar has me very very excited to train again.

Cycling (road on mtn bike) 38:30 [3] 8.22 mi (4:41 / mi) +115ft 4:37 / mi

errand ride. second half with very heavy backpack.

Cycling (trail) 42:42 [3] 8.46 mi (5:03 / mi) +338ft 4:52 / mi

tried to get an easy ride in before it was too dark. hit sugar house and was mostly singletrack. rode the singletrack loop and the road loop. the singletrack died and i went on looking for it so didn't get the mileage. the road loop was 1.38 miles around.

Yoga 15:28 [2]

Strength Training (core) 4:35 [3]

cheryl's planks for 30sec - just 2 rounds.

Tuesday Oct 14, 2008 #

Yoga 17:26 [2]
weight:143lbs

Cycling (road on mtn bike) 1:15:48 [3] 16.1 mi (4:42 / mi) +1404ft 4:21 / mi

ride to and from pipeline trailhead up mill creek for my run.

Running (trail) 3:06:43 [3] 12.0 mi (15:34 / mi) +4026ft 11:49 / mi
shoes: 06 Hardrocks White 8

i wanted to climb 5k with a heavy pack. i ended up doing 4,026ft of gain.

from rattlesnake creek trail up to junction with grandeur peak trail. up to the summit, down to the granduer peak trailhead then back to the rattlesnake trailhead and up another 500ft and down again.

Strength Training (core) 10:20 [3]

ATW for 35s. felt easy even after a long"ish" day. felt short because i forgot the heal touches.

Monday Oct 13, 2008 #

Note
slept:7.5 (injured) (rest day)

good sleep. took today off. i didn't feel like i needed it, but i have to practice what i preach and it made sense on a spreadsheet.

ate terrible today. but i'm ready to have a great week.

Sunday Oct 12, 2008 #

Note
slept:8.0 (injured)

quads are sore from the downhill running on olympus yesterday. feels good, it's been too long.

8hrs of sleep felt great too.

Cycling long (road) 4:11:08 [3] 59.08 mi (4:15 / mi) +2238ft 4:06 / mi

joined marit on her 5hr ride today. started slow and picked up the pace. well that is until the full on blizzard we had to ride through on the way back. toes were a mess, totally painful, lost feeling in them, etc, etc. same old story. i need to find furry booties or something.

C • those little footwarmer pac... 7

Saturday Oct 11, 2008 #

Cycling (road on mtn bike) 1:25:17 [3] 18.5 mi (4:37 / mi)
weight:142.5lbs (injured)

ride to and from mt olympus for hike/run.
51:05 w/827ft gain there - 9.25 miles
34:14 back - 9.25 miles

Running (trail) 1:08:30 [3] 6.6 mi (10:23 / mi) +2034ft 8:02 / mi
shoes: 06 Hardrocks White 8

hike/run up mt olympus. didn't want to push it so i went until i had done 2,000ft of gain.

34:23 to the creek crossing
21:05 mins down 2,030 ft

Friday Oct 10, 2008 #

Yoga 9:17 [2]
(injured)

Note

finished 24hr fast this morning and could not wait to eat!

blog on it here.

C • What's the upside? 5

Cycling (road) 17:26 [2] 4.4 mi (3:58 / mi) +164ft 3:50 / mi

rode to whole foods and back twice for date night dinner ingredients.

Cycling intervals (road) 1:08:00 [3] 21.0 mi (3:14 / mi) +719ft 3:08 / mi

after a wamr up easy 20 mins at 300 & 1200 a great hill climb / flat speed interval set two times. then road back to sugar house and did the loop pretty hard but with all the watch stopping at lights i didn't get the split. then did 2x 30 secs all out on the way home.

i'm not sure if it's the fast, or the rest, or what - but i felt f'in great during this workout. i haven't felt this good in a long long time.

Thursday Oct 9, 2008 #

Yoga (city yoga) 1:00:00 [3]
(injured) (rest day)

up at 5:15am for a great 6am class with scott at city yoga. then post-yoga coffee quorum at coffee garden.

Note
(injured)

24hr Fast - started after yoga and a big feed bag at 10:48am.

i wanted to record this in my log. two good reads on 24hr fasting; npr article and cnn article on fasting.

Wednesday Oct 8, 2008 #

Note
slept:7.5 (injured)

feel great today. glutes are tight probably from single leg deadlifts. i am sure the the burpees and all out hill climbing helped.

Yoga 4:52 [2]

Cycling (road) 30:00 [3] 9.0 mi (3:20 / mi) +299ft 3:14 / mi

photo shoot for backcountry.com. long long day. lots of riding back and forth. i sprinted some, and took some easy. this is a total guess and i most likely did a lot more than this.

Tuesday Oct 7, 2008 #

Yoga 20:08 [2]
slept:8.0 (injured)

Strength Training (circuit) 13:56 [3]

posted this one as the hodgepodge

20 each leg straight leg deadlifts each leg w/leg 2x (2.5lbs weights)
10 pushups
20 stability ball pikes/knees alternate
10 pushups
20 leg lifts ankle weights on 2.5lbs
10 pushups
20 crunches w/knees & 1 ankle weight
10 pushups
20 hip ups 1 ankle weight
10 pushups
15 Jump Burpees

Note

today i feel markedly better. i want to get out and train! feels good. cleaning the diet up and getting a lot of sleep has helped.

i've been cutting back my coffee consumption so i'm sure that had something to do with the energy being low.

Cycling intervals (road) 1:50:19 [3] 32.0 mi (3:27 / mi) +1371ft 3:19 / mi

what a difference a day makes!

i rode up to wasatch blvd and warmed up for 1:06 then did 30 sec all out with 2min recoveries for 3 sets. then charged the 4 significant hills on the way back home until it hurt. great ride. beautiful out again!

Strength Training (core) 7:57 [3]

30 secs non stop for 3 sets of cheryl's planks. harder than i thought, felt it in the shoulders.

C • planks 1

Running intervals (road) 32:18 [3] 3.7 mi (8:44 / mi) +26ft 8:40 / mi
weight:144lbs

run with 4x intervals at liberty park.

1.1 miles there 10:28 (9:31/mile)
1.5 mile loop in 12:06. 4x 30 sec hard; 2:30 recovery (8:04/mile)
1.1 miles back 9:44 (8:51/mile)

Monday Oct 6, 2008 #

Cycling (road) 10:31 [2] 2.2 mi (4:47 / mi) +26ft 4:44 / mi
slept:8.0 (injured)

rode marit's cross bike "jake the snake" to contender bikes to get her bottom bracket fixed.

Running (road) 19:08 [2] 2.2 mi (8:42 / mi) +36ft 8:34 / mi
shoes: 06 Hardrocks White 8

run back from contenders along liberty park wood chips. neuroma hurts. ball of foot is fine but toes hurt. not shooting pain, but every pushoff the does hurt. sux.

Cycling (road on mtn bike) 28:12 [2] 5.02 mi (5:37 / mi) +56ft 5:34 / mi

easy ride to try and feel better. didn't work.

Note

ok, i feel terrible. the last two days it's been the worst. no motivation. no energy to train or do much of anything. my diet has been pretty bad too.

i'm taking time off until i feel like training again.

C • you need a training partner... 2

Yoga 13:01 [2]

Sunday Oct 5, 2008 #

Cycling (road on mtn bike) 26:10 [2] 5.8 mi (4:31 / mi) +115ft 4:26 / mi
(injured) (rest day)

ride to grocery store and back.

late night at the backcountry.com "pray for snow" party. got up ok, but napped and haven't felt good or eaten well all day - double wammy i suppose. decided to take the day off and start fresh tomorrow.

Saturday Oct 4, 2008 #

Yoga 14:28 [2]

Strength Training (core) 12:57 [4]

ATW w/marit for 40s. felt good. maybe 45's next time.? oh i broke my pushups into 2 sets of 20.

Cycling intervals (trainer) 22:00 [4] 6.0 mi (3:40 / mi)

rode the trainer for some HIIT. it hurt. good stuff with very little time. after 4min warm & cool did 30sec all out with 3min recovery for 5 sets.

Friday Oct 3, 2008 #

Yoga 5:58 [2]

Running (trail) 2:56:43 [3] 16.2 mi (10:55 / mi) +2661ft 9:26 / mi

felt tired again as i was driving to trail. decided to run anyway. generally tired, not sure if something is wrong with me or maybe it's the altitude? slow easy run from red butte to city creek on bonneville trail.

Note

after run i at like 4 meals. then felt terrible and took a nap. very tired. up and down the stairs to do laundry has me winded. not sure if it's coming back to running too fast or what.

Thursday Oct 2, 2008 #

Cycling (road) 12:02 [2] 2.2 mi (5:28 / mi) +33ft 5:24 / mi
slept:6.5 weight:142.5lbs (injured) (rest day)

ride back from coffee with friends at coffee garden.

unbroken sleep, but not long enoug and woke up at 5am or so.

Yoga 3:22 [2]

Note

drove to trail head but felt like sleeping instead. so i listened, turned around and went home. ate a ton, veg'd out and worked.

i'll start renewed tomorrow.

oh yeah and neuroma hurt a bit more today from yesterdays run. we'll see how it goes tomorrow.

Wednesday Oct 1, 2008 #

Running (trail) 2:06:37 [3] 12.0 mi (10:33 / mi) +1634ft 9:21 / mi
slept:7.0 shoes: 06 Hardrocks White 8

ran from guardsman pass on the wasatch crest trail backwards on wasatch 100 course 6 miles out to desolation lake and back. felt ok. altitude slowed me on the way out and i didn't push at all. i was fine hiking lil' bits. it hailed and snowed on me! run there 1hr 8min. the run back i felt much better. 58mins.

neuroma felt ok on the way out. no shooting pain but the toes hurt a bit. wasn't any worse from yesterdays run. so i'm going to proceed.

up big cottonwood canyon, left before brighton. second right hand switchback trailhead.

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