Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 31 days ending Aug 31, 2009:

	activity	#	time	miles		km		+ft
	Running	16	25:07:21	126.97	(11:52)	204.34	(7:23)	24491
	Hiking	6	20:37:58	46.1	(26:51)	74.19	(16:41)	13521
	Cycling	6	4:37:55	57.9		93.18		820
	Strength Training	9	2:27:02
	Yoga	1	13:55
	Total	24	53:04:11	230.97		371.71		38832
averages - sleep:5.9

5:33

0:00

» now

Monday Aug 31, 2009 #

Running hills (trail) 1:37:11 [4] 8.2 mi (11:51 / mi) +3600ft 8:22 / mi
slept:9.0 shoes: 08 Hardrocks 8.5 Black/Red

2nd time up mt si since i started training again. got up there in 1hr 15sec. the scramble before the bench almost got a shower of vomit as i pushed to get under 1hr near the top. didn't quite make it but this is 7mins faster than the 1st time i "ran" it. stoked on that. all my bits feel great.

Strength Training 11:39 [2]

just one round is all i had time for of my hip pt work:
dead bug
stride wash on & off
standing band - pull to midline
squeeze ball
figure 4 psoas & iliacus isometric

Sunday Aug 30, 2009 #

Hiking (trail) 1:02:00 [3] 4.0 mi (15:30 / mi) +656ft 13:25 / mi
shoes: 7.5 - 09 Hardrocks 1

down to mineral creek without watch on..at like 2am. felt like forever in the dark to meet up with the boyz. 38:02 uphill fast hiking back.

Running (road) 11:02 [2] 1.0 mi (11:02 / mi) +100ft 10:05 / mi
slept:1.0

quick run to see how things felt. now i can feel the left adductor so i turned around. right hip was fine!

Saturday Aug 29, 2009 #

Running (trail) 3:07:03 [3] 15.3 mi (12:14 / mi) +1982ft 10:53 / mi
shoes: 7.5 - 09 Hardrocks 1

from hyak up the dirt road to kechelus ridge and down to kachess lake on the Cascade Crest 100 course pacing Roch Horton. good times. steady pace and 23 mins ahead of Roch's split.

C • Good to see you out there, ... 3

Friday Aug 28, 2009 #

Cycling (road on mtn bike) 40:22 [2] 8.0 mi (5:03 / mi) +280ft 4:53 / mi
(rest day)

rode to dr appt for acupuncture. rode faster than i planned bc i was late on the way there. didn't matter as i was 3 mins late but dr was 25 min late (missed his bus). rode easy home but it was all the uphills. he adjusted my back and i'm feeling it in the right rear rip cage.

Thursday Aug 27, 2009 #

Running (trail) 40:00 [3] 5.0 mi (8:00 / mi) +500ft 7:18 / mi
slept:7.5 shoes: 7.5 - 09 Hardrocks 1

mod effort with angleman at disco. beautiful morning, good for me pace.

Strength Training 13:04 [3]

foam rolling and dead bug before work. will finish later.

Wednesday Aug 26, 2009 #

Cycling (spin class) 55:00 [2] 13.0 mi (4:14 / mi)

wore bike shorts to avoid any "issues" and ended up riding. hip is there but felt ok and i haven't taken NSAIDS in ages.

Strength Training 7:30 [3]

2 sets bosu ball balance 1 min w/alphabet, a round of step ups and some core stretching.

Yoga 13:55 [3]

easy yoga in the park... now nice.

Tuesday Aug 25, 2009 #

Running (trail) 1:20:00 [3] 8.5 mi (9:25 / mi) +1500ft 8:04 / mi
slept:5.0 shoes: 7.5 - 09 Hardrocks 1

4am wake up for a cougar 10 with head torches that ended up being cougar 8 with mandy. drizzle gave her the real seattle feel.

Strength Training 18:28 [2]

pt exercises for adductor/hip/ab issues. starting with the very very basics. moving slow as to not piss it off. good stuff but could only do 1 round sincei started to feel my right side abdominal. taking it slow.

Cycling (road on mtn bike) 21:00 [1] 4.9 mi (4:17 / mi) +180ft 4:08 / mi

commute to gym to teach spin class.

Strength Training 7:00 [3]

WYLIT for 10, clam shells and some pushups.

Monday Aug 24, 2009 #

Cycling (road on mtn bike) 40:00 [1] 8.0 mi (5:00 / mi) +210ft 4:53 / mi
(rest day)

suuper slow commute.

Sunday Aug 23, 2009 #

Running (trail) 3:30:00 [3] 15.0 mi (14:00 / mi) +2644ft 12:00 / mi
shoes: 7.5 - 09 Hardrocks 1

great great great run with mandy from cutthroat trailhead to cutthroat lake and then up to cutthroat pass. amazing trail, all runnable vert. 1hr 20 mins to cutthroat pass and the PCT intersection with my diesel engine in 1st gear. headed north toward granite pass another 1.5 miles on the advice of mandy who had run it the day before. well worth a short out and back. tower peak was impressive. need to come back and get a big section done.

then ran back to intersection of cutthroat and pct and then down methow valley on the pct to rainy pass where mandy was waiting with the van and treats. fantastic day to finish off a fantastic weekend.

Saturday Aug 22, 2009 #

Hiking (trail) 3:00:00 [3] 12.3 mi (14:38 / mi) +1500ft 13:07 / mi

splitting this in 1/2 since i hiked a lot.

dropped mandy off at rainy pass, she was going to run PCT until mebee pass trail and then take the "hard to follow" trail in a mega loop around mount majestic.

took me 2hrs up rattlesnake trail from the ballard camp ground to the intersection of the PCT. ran north to meet mandy. turns you i had passed it and was at the entrance to the loop just 1 mile away from the exit where she was waiting. it felt off but i was doing my entire run on memory. since i was 1hr early i headed up the bushwhack trail to mebee pass. at 2.8 of the 3 miles i had to turn around to make the 4pm rendezvous. 3 gels, 1 nap and many hours later i found her coming back up from the camp ground. sweet baby jesus. crazy day, lots of miles for me and a good bit of them actually running.

i can seemingly hike forever. but i'd prefer to say "run" instead of "hike". the rebirth has begun.

Running (trail) 2:20:00 [3] 12.3 mi (11:23 / mi) +1500ft 10:12 / mi
shoes: 7.5 - 09 Hardrocks 1

the run bit

Friday Aug 21, 2009 #

Hiking (climbing) 5:33:41 [3] 4.0 mi (1:23:26 / mi) +2648ft 51:17 / mi
shoes: 7.5 - 09 Hardrocks 1

Blue Lk TH to Liberty Bell Spire in No. Cascades with Mandy. Southwest face, "Beckey Route," goes at 5.6 in 4 pitches. 3 raps to the notch. Windy. Fuggin Chilly. ran in, then mandy lead me through my first real climb. incredible time. blog to follow.

Thursday Aug 20, 2009 #

Note
(rest day)

feel pretty good. i think extra stretching of my adductor has been very helpful. massage later today. ready for the north cascades!

Wednesday Aug 19, 2009 #

Running (trail) 2:29:13 [4] 11.5 mi (12:59 / mi) +2726ft 10:36 / mi
shoes: 09 Hardrocks

ran PCT to kendall catwalk with mandy. beautiful day out there. adductor felt tight until i stopped and stretched it. hip was fine the rest of the run.

Cycling (spin class) 55:33 [3] 14.0 mi (3:58 / mi)

wasn't going to ride while teaching but things felt good and i had bike shorts on so i sort of went for it. no issues.

Strength Training 5:00 [2]

WYLIT and some planks with personal training client.

Tuesday Aug 18, 2009 #

Running (trail) 1:14:26 [3] 7.47 mi (9:58 / mi) +817ft 9:02 / mi
slept:6.0 shoes: 09 Hardrocks

big loop with beach climb, then the traditional disco loop with mandy. beautiful day out there! hip is there, but not terrible.

Cycling (road on mtn bike) 46:00 [2] 10.0 mi (4:36 / mi) +150ft 4:32 / mi

commute to gym and back for classes and personal training. twice.

Cycling (spin class) 20:00 [2]

Monday Aug 17, 2009 #

Note
(rest day)

great recovery day in eastsound on orcas island. coffee and walking.

Sunday Aug 16, 2009 #

Running (trail) 3:07:15 [3] 16.0 mi (11:42 / mi) +2959ft 9:58 / mi
shoes: 09 Hardrocks

orcas island trip with mandy. we ran from mountain lake up past twin lakes the steep way to mt constitution. great run, felt good but legs were fried from mt si yesterday. we finished the loop down the western most trail and then did a great pickett mtn loop. perfect weather.

this was certainly overreaching for me and i said i'd stop or hike if it ever got bad. my "hip flexor" area felt a little bit pissed off, foot was a non-issue, never even thought about it. we soaked in mountain lake after and hip didn't bother me from there on, or the next day. phew.

Saturday Aug 15, 2009 #

Running hills (trail) 2:07:21 [4] 8.0 mi (15:55 / mi) +3600ft 11:10 / mi
shoes: 09 Hardrocks

ran up mt si with mandy. figured i'd try to see if i could run the whole thing. put it in deisel gear and got up in 1hr 7min up. then we actually climbed to the top in 1hr 15min. i'm going to get ice bags now for my bath, otherwise i'll be fried from the run down.

Friday Aug 14, 2009 #

Strength Training 25:00 [3]

the basics with weights.

Wednesday Aug 12, 2009 #

Running (trail) 49:51 [3] 5.3 mi (9:24 / mi) +85ft 9:16 / mi
slept:5.5 shoes: 09 Hardrocks

just had to run. dr didn't say i couldn't or shouldn't. i'm going to proceed as though i'm an actual runner until the body says stop.

ran to and around the outer loop of greenlake. felt pretty good. no pains in foot or hip. wore the sacroiliac belt and will continue to.

Tuesday Aug 11, 2009 #

Strength Training 10:11 [2]

WYLIT, some balance and some other totally random exercises. just didn't wanna piss anything off.

Monday Aug 10, 2009 #

Note
(rest day)

glute medius is sore as well as lower calves but quads are surprisingly ok. i feel really good considering the little bit of training i've gotten done in the last few months.

Sunday Aug 9, 2009 #

Running (trail) 20:00 [3] 2.0 mi (10:00 / mi) +540ft 7:58 / mi
shoes: 09 Hardrocks

prusik peak saddle run first thing in the morning with heidi. the most excellent way to start the day! from camp up to the saddle and a bit of other exploring.

Hiking 4:15:00 [3] 10.0 mi (25:30 / mi) +300ft 24:48 / mi

6,000 ft down and out of the enchantment basin via the snow lake trail. crazy cool.

Saturday Aug 8, 2009 #

Hiking 5:15:00 [3] 11.0 mi (28:38 / mi) +6000ft 18:53 / mi
shoes: 09 Hardrocks

nephew josh, heidi and i got our enchantment pass and hiked up into the basin via asgard pass. then camped at perfection lake and did another hike up the prussik peak saddle. amazing.. will blog asap.

Thursday Aug 6, 2009 #

Running (trail) 44:07 [3] 5.0 mi (8:49 / mi) +479ft 8:05 / mi
shoes: 09 Hardrocks

debated whether it was a good idea the whole drive there. hike or run? decided to wear the serola belt, which is super sexy. CP helped get me moving and had no pain whatsoever.

right hammy is still tight from the first run on saturday.

Strength Training 22:57 [2]

some of my PT exercises

Wednesday Aug 5, 2009 #

Note
(injured)

hip has calmed down and doesn't feel bad. i packed to run, but then pulled the plug after massage. one morning of feeling good doesn't mean i need to run out and run. we'll see how tomorrow goes.

Tuesday Aug 4, 2009 #

Note
(injured) (rest day)

hip felt bad, like worse than i can remember all day. had to take ibu just to sit on the bike and yell during spin class.

i somehow still managed to have a great day though.. life is exciting.

Monday Aug 3, 2009 #

Note
slept:7.0

feel pretty good this morning. hamstring was tight yesterday after 1st run but it's fine. hip and abs are healing for sure and the foot doesn't hurt.

Strength Training 26:13 [2]

went a few times through the now 100,000 PT exercises i have. feeling good today even after a return to running. excited about that. no running today even though it's all i can think about.

Sunday Aug 2, 2009 #

Running (trail) 38:33 [3] 2.6 mi (14:50 / mi) +531ft 12:26 / mi
shoes: 09 Masochists 8.5

run from sunrise point to sunrise lodge in the mt rainier park.

terrible. i basically have the same issue in my right "good foot" that i just had surgery on in my left foot. it feels like the metatarsal ligament is being strung like a guitar string and it shoots neuroma type pain out my toes. this was my first run with the masochists and no orthotics and my foot went off. i immediately turned round after 4 mins of running but josh had already left witht he car to meet me up at sunrise.. so i had to do the whole run purposely pronating to roll off my big toe and not cause the pain. i believe i am officially cursed.

great beutiful run and amazing terrain however.

Hiking (trail) 54:33 [3] 2.8 mi (19:29 / mi) +531ft 16:31 / mi
shoes: 09 Masochists 8.5

hike to frozen lake from sunrise with josh. we actually ran quite a bit but it's so slow you couldn't tell from the time.

added my orthotics to the masochist made all the difference.. no foot pain. looks like i'm now dependent on them forever. =(

Hiking (trail) 37:44 [3] 2.0 mi (18:52 / mi) +1886ft 9:58 / mi
shoes: 09 Hardrocks

hiked up the alta trail to show josh paradise. good hike seemingly straight up. insanely busy with tourists, some doubled over, and i didn't realize how high the pavement goes (wtf?).

Saturday Aug 1, 2009 #

Running (trail) 51:19 [3] 3.8 mi (13:30 / mi) +928ft 10:58 / mi
shoes: 09 Hardrocks

in. heaven.

out crewing for krissy & ellen's trip around mount rainier on the wonderland trail. i had a few hours so i checked out sunrise lodge. sweet. ran from there up to deke peak 1,000 feet of gain (6,400 to 7,400), 1.6 mile out and back with a tab bit extra.

C • Psyched for you! 2

« Earlier | Later »