Training Log Archive: CoachingEndurancIn the 7 days ending Jul 27, 2008:
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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.