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Coach Weber's 2002-2003-2004 Badwater Training Diary



People often ask me how I train for my favorite endurance challenge: the Death Valley to Mt. Whitney 146 Mile.  To answer those questions, I am providing the following training log and commentary.  It might also provide information and encouragement to others to take on the awesome course that starts at Badwater-lowest point in the Western Hemisphere-and finishes 146 miles later at the summit of Mt. Whitney-highest mountain in the contiguous United States.  It should be noted that while there is the organized race that covers the first 135 miles of this course in July of each year, one can also do the course on his or her own outside the race at a time of their choosing, as a solo runner or walker, crewed or un-crewed, as fast or as unhurried as the mood and circumstances dictate. 

My Badwater adventures since 1994 include: 

August 1994: First person to attempt and complete the 292 Mile Reverse Double Crossing of Death Valley (Mt. Whitney Summit-Badwater-Mt. Whitney Summit).

August 1994: First person to attempt and complete the 438 Mile Triple Crossing of Death Valley (Mt. Whitney Summit-Badwater-Mt. Whitney Summit-Badwater).  The Triple was done completely separate from the race.  It remains the only time a person has gone past the double completely outside of the race.

July-August 1994: First person to attempt and complete 4 Crossings of Death Valley/584 Miles in a single July-August Window.

August 1994:  First person to go solo un-crewed from the summit of Mt. Whitney to Badwater.  Used 3 wheeled cart and went from oasis-to-oasis where I would re-supply.

August 1994:  First person to take on the Death Valley Course for extended periods during a multiple crossing without constant crew support.  To accomplish this, I used a 3 wheeled baby jogger to crew myself for 388 miles of the 438 mile Triple Crossing.  First 135 miles where completely without crew.  Next 253 miles were with several time a day visits and supply drop-offs from Ben & Denise Jones.  The final 50 miles were crewed mile by mile by Denise Jones.

1994-2000:    First person to complete 10 full 146 mile crossings of the Badwater to Mt. Whitney Summit Course.

1994-2000:    Only person to have done the 146 mile single (1995), the 292 mile double (2000), and the 438 mile triple (1994) Badwater to Mt. Whitney Summit in separate efforts.

1994-2001:    Most Cumulative Solo Miles on the Badwater Course.

1994-2001:    8 consecutive official finishes of the Badwater 135 Race.

1994-2003:    9 official finishes of the Badwater race.

The reason I list these adventures is simply to let the reader know that Badwater is not just "wishful thinking" for me, but something that I have done and consequently understand the demands of...at least for me.

My Badwater 135 Mile Races:  1994-2004

1994 Badwater 135 52 hours 30 minutes 10th Place
1995 Badwater 135 49 hours 00 minutes 10th Place
1996 Badwater 135 56 hours 04 minutes 12th Place
1997 Badwater 135 57 hours 00 minutes 19th Place
1998 Badwater 135 54 hours 13 minutes 15th Place
1999 Badwater 135 56 hours 34 minutes 33rd Place
2000 Badwater 135 53 hours 43 minutes 37th Place
2001 Badwater 135 44 hours 07 minutes 23rd Place
2002 Badwater 135 DNF @ 67 Miles Eaten Alive and Spit Out! Time for Surgery!
2003 Badwater 135 58 hours 43 min 29 seconds 46th Place
2004 BADWATER 135 DNF @ 68 miles Splattered like a bug on the Badwater windshield!

Is Badwater for everyone?  No.  The ill-prepared quickly disappear, melt, self-combust after a few hours in the Death Valley sun.  However, if one learns, practices, and applies the basics of hydration, fueling, and electrolyte replacement; trains for the heat, altitude, hills, and distance; monitors heart rate to manage pace/effort; knows when to walk and when to run; can minimize blistering through proper foot preparation and shoe choice; has the essential clothing, gear, and crew; and, simply won't quit; then, 60 hours (the time traditionally allowed to complete the 135 mile distance in the Badwater Race) is adequate for a person, with average talent and an average amount of time to train, to complete the race.

If you want Badwater and its rewards, then go for it.  If you train hard and train smart, do your homework, and learn the necessary lessons, then you will have a great shot at completing the Badwater to Mt. Whitney adventure.

Questions and comments can be directed to me at coachweber@coachweber.com


August 28th, 2003 Note from the Coach

In the 51 weeks leading up to the 2003 Badwater race, I did a total of 399.4 hours of training.  This was an average of 7.83 hours per week. 

My "on-the-feet" mileage for the 51 weeks preceding Badwater 2003 totaled 938.8 miles; that's an average of 18.4 miles a week.  My biggest mileage week of walking was 35.13 miles; my longest walk was 15 miles.  In retrospect, not too bad considering coming off the surgery in August, 2002.  The time spent running  was zero...'slogging' was the best I ever did.  I did no racing of any kind except for Badwater in 2002 and Badwater in 2003.  I racked up a few miles cycling and, once I moved to South Carolina, some flat water kayak paddling.

So, how did I get Badwater 2003  done on such minimal training?  I will suggest it was my 10 years of Badwater experience, my excellent crew and full use of the 60 hour cutoff.  I will be writing about my race in an upcoming note and will include the crew notes from Badwater 2003.  Check back...

The lesson to be learned for someone considering Badwater?  I think it is that a minimal amount of training such as mine, even with no running, can still result in a finish at Badwater **IF** the athlete can carefully manage pace on raceday, be able to keep the body hydrated and fueled, and manage the 'other problems' that are inherent to this race.  These are obviously not easy things to do as each year a high percentage of the field drops out despite looking quite fit at the pre-race meeting.


September 22, 2002 Note from Coach Weber:

For those who wonder about my low mileage and slow times leading up to the 2002 Badwater race, it was due to a worsening chronic back problem that made every training mile an exercise in pain and frustration.  I trained as hard as my body would allow from January to July, but finishing Badwater 2002 was not to be.  Looking back on my decision to quit at mile 67, I was more 'tired of hurting' than I was tired.  No regrets.

So, on August 22, 2002 I had the necessary operation to correct my back problem.  I have been told by my surgeon that it will take 6 months for the spine at L4-L5 to solidly fuse; during that 6 months, my training will be limited to walking.  The doctor is not encouraging about me running even after the spine has fused.  I'll worry about that decision after the six months of healing has passed. The good news is that Badwater can be completed well within the 60 hour time cut-off without taking one running step...I completely walked the 1994 Badwater 135 Mile Race in a time of 52 hours and 30 minutes...perhaps I will do the same in 2003.


2002-2003 Badwater Week-by-Week Training Synopsis

Weeks till Badwater Week of Training Total Running Distance Total Cycling Distance Week's Training Volume
27 1/Jan.14, 2002 29.50 miles 00.0 miles 07.3 hours
26 2 34.50 miles 40.0 miles 11.6 hours
25 3 53.60 miles 00.0 miles 13.0 hours
24 4 09.50 miles 31.0 miles 06.5 hours
23 5 60.00 miles 00.0 miles 13.8 hours
22 6 40.00 miles 00.0 miles 08.9 hours
21 7 50.60 miles 12.0 miles 11.5 hours
20 8 32.00 miles 00.0 miles 16.3 hours
19 9 40.70 miles 00.0 miles 09.1 hours
18 10 60.00 miles 00.0 miles 14.1 hours
17 11 43.40 miles 00.0 miles 09.7 hours
16 12 48.00 miles 00.0 miles 11.8 hours
15 13 62.00 miles 00.0 miles 17.9 hours
14 14 27.00 miles 00.0 miles 08.3 hours
13 15 27.00 miles 65.2 miles 12.8 hours
12 16 40.00 miles 104.0 miles 17.4 hours
11 17 40.00 miles 28.4 miles 11.9 hours
10 18 14.50 miles 111.1 miles 11.9 hours
9 19 00.00 miles 108.3 miles 09.0 hours
8 20 25.00 miles 18.0 miles 12.3 hours
7 21 22.80 miles 14.0 miles 07.1 hours
6 22 40.00 miles 00.0 miles 10.0 hours
5 23 35.00 miles 50.0 miles 14.4 hours
4 24 15.80 miles 120.5 miles 12.6 hours
3 25 21.30 miles 56.3 miles 12.8 hours
2 26 20.00 miles 00.0 miles 10.5 hours
1 27 00.00 miles 00.0 miles 00.0 hours
  Final 10 weeks total 194.00 miles 478.2 miles 90.6 hours
0 28/Badwater 2002 Race Week 67.00 miles 00.0 miles 24.0 hours
51 29 03.00 miles 60.0 miles 05.0 hours
50 30 00.00 miles 20.0 miles 01.4 hours
49 31 00.00 miles 15.0 miles 02.0 hours
48 32/Back Surgery Week 00.50 miles 00.0 miles 00.5 hours
47 33 02.70 miles 00.0 miles 1.0 hours
46 34 04.80 miles 00.0 miles 2.0 hours
45 35 10.80 miles 16.0 miles 4.7 hours
44 36 20.50 miles 00.0 miles 5.7 hours
43 37 33.00 miles 10.0 miles 10.4 hours
42 38 30.60 miles 00.0 miles 8.8 hours
41 39 19.29 miles 00.0 miles 5.5 hours
40 40 18.59 miles 00.0 miles 5.3 hours
39 41 27.44 miles 00.0 miles 7.8 hours
38 10 weeks since back surgery 22.58 miles 00.0 miles 6.3 hours
  10 Week Total Walked 190.3 miles Cycle 26 miles 57.5 hours
37 43 25.68 miles 00.0 miles 7.2 hours
36 44 24.30 miles 00.0 miles 6.3 hours
35 45 22.02 miles 00.0 miles 5.8 hours
34 46 27.97 miles 00.0 miles 7.9 hours
33 47 28.11 miles 00.0 miles 7.6 hours
32 48 12.20 miles 00.0 miles 3.5 hours
31 49 30.40 miles 00.0 miles 9.0 hours
30 50 15.00 miles 00.0 miles 3.7 hours
29 51 35.13 miles 00.0 miles 10.3 hours
28 20 weeks since back surgery 26.50 miles 00.0 miles 8.1 hours
  10 Week Total Walked 247.3 miles Cycle 0 miles 69.4 hours
27 53 24.58 miles 00.0 miles 6.3 hours
26 54 25.97 miles 00.0 miles 6.8 hours
25 55 32.00 miles 00.0 miles 9.0 hours
24 56 14.00 miles 00.0 miles 4.0 hours
23 57 15.00 miles 00.0 miles 3.7 hours
22 58 12.25 miles 00.0 miles 3.0 hours
21 59 24.23 miles 00.0 miles 5.8 hours
20 60 18.00 miles 00.0 miles 6.7 hours
19 61 10.00 miles 00.0 miles 4.0 hours
18 30 weeks since back surgery 11.05 miles 00.0 miles 3.3 hours
  10 Week Total Walked 187.1 miles Cycle 0 miles 52.6 hours
17 63 07.00 miles 00.0 miles 1.9 hours
16 64 00.00 miles 10.0 miles 1.0 hours
15 65 06.00 miles 66.0 miles 6.9 hours
14 66 23.50 miles 148.7 miles 16.3 hours
13 67 17.50 miles 64.8 miles 9.7 hours
12 68 02.00 miles 00.0 miles 0.6 hours
11 69 25.00 miles 00.0 miles 7.2 hours
10 70 32.00 miles 33.5 miles 12.2 hours
09 71 26.00 miles 100.0 miles 13.9 hours
08 40 weeks since back surgery 34.00 miles 126.6 miles 18.5 hours
  10 Week Total Walked 173.0 miles Cycled 549.6 miles 88.2 hours
07 73 32.00 miles 5.50 hours paddling kayak 15.0 hours
06 74 12.16 miles 23.3 hours paddling kayak 24.0 hours
05 75 26.40 miles 33.3 hours paddling kayak 40.8 hours
04 76 31.70 miles 8.6 hours paddling kayak 16.3 hours
03 77 27.13 miles 11.0 hours paddling kayak 18.0 hours
02 78 20.42 miles - 6.0 hours
01 79 14.30 miles - 3.4 hours
  Final 10 weeks before race total 256.11 miles    
00 Badwater 2003 Race Week 80 135.00 miles Kayak 2.5 hours 61.2 hours
51 weeks till Badwater 2004  Week 81 ending 8-03-2003 11.00 miles Kayak 5.0 hours 8.2 hours
50 weeks till Badwater 2004 50 weeks since back surgery 07.50 miles Kayak 14.1 hours 14.1 hours
  10 Week Total Walked 317.6 miles Cycled 0; Kayaked 310 miles 207.0 hours
49 weeks till Badwater 2004 Week 83 ending 8-17-2003 16.5 miles - 5.1 hours
48 weeks till Badwater 2004 Week 84 ending 8-24-2003 30.0 miles - 8.0 hours
47 weeks till Badwater 2004 Week 85 ending 8-31-2003 35.3 miles Cycle 6.5 miles 10.0 hours
46 weeks till Badwater 2004 Week 86 ending 9-07-2003 50.7 miles Cycle 13.0 miles 14.4 hours
45 Weeks till Badwater 2004 Week 87 ending 9-14-2003 41.0 miles Cycle 13 miles; Kayak 5.4 hours 18.3 hours
44 Weeks till Badwater 2004 Week 88 ending 9-21-2003 36.5 miles Cycle 30 miles; Kayak 8.8 hours 21.9 hours
43 Weeks till Badwater 2004 Week 89 ending 9-28-2203 5.0 miles Cycle 25 miles; Kayak 6.5 hours 10.8 hours
42 Weeks till Badwater 2004 Week 90 ending 10-05-2003 12.3 miles Cycle 71 miles 7.9 hours
41 Weeks till Badwater 2004 Week 91 ending 10-12-2003 5.5 miles Cycle 120.5 miles; Kayak 2.5 hours 12.1 hours
40 Weeks till Badwater 2004 60 Weeks since back surgery 1.0 mile Cycle 36.5miles; Kayak 150min; Swam 5.2 miles 8.0 hours
Badwater earlier for 2004...so 10 Week Total Walked 233.1 miles Cycle 415.5 miles; Kayak 77miles; Swam 5.2miles 116.5 hours
38 Weeks till Badwater 2004 Week 93 ending 10-26-2003 6.0 miles Cycle 112 miles; Kayak 2.5 hours; Swam 3 miles 15.5 hours
37 Weeks till Badwater 2004 Week 94 ending 11-02-2203 1.0 mile Cycle 60 miles; Kayak 2.4 hours 6.2 hours
36 Weeks till Badwater 2004 Week 95 ending 11-09-2003 10.0 miles Cycle 17 miles; Kayak 4.6 hours 9.2 hours
35 Weeks till Badwater 2004 Week 96 ending 11-16-2003 13.7 miles Cycle 23 miles; Kayak 7.7 hours 13.7 hours
34 Weeks till Badwater 2004 Week 97 ending 11-23-2003 3.0 miles Cycle 12.5 miles 2.4 hours
33 Weeks till Badwater 2004 Week 98 ending 11-30-2003 13.5 miles Cycle 21 miles; Kayak 2.2 hours 8.3 hours
32 Weeks till Badwater 2004 Week 99 ending 12-07-2003 5.6 miles Cycled 15 miles 3.5 hours
31 Weeks till Badwater 2004 Week 100 ending 12-14-2004 9.6 miles Cycled 15 miles 4.8 hours
30 Weeks til Badwater 2004 Week 101 ending 12-21-2003 39.0 miles Cycled 20 miles 13.3 hours
29 Weeks till Badwater 2004 70 Weeks since Back Surgery 39.0 miles Cycled 5 miles 11.8 hours
  10 Week Total Walked 140.4 miles Cycle 300.5 miles; Kayak 58 miles; Swam 3 miles 88.7 hours
28 Weeks till Badwater 2004 Week 103 ending 01-04-2004 36.0 miles Cycled 29 miles 13.8 hours
27 Weeks till Badwater 2004 Week 104 ending 01-11-2004 41.0 miles Cycled 4 miles 11.5 hours
26 Weeks till Badwater 2004 Week 105 ending 01-18-2004 20.0 miles Cycled 4 miles 7.2 hours
25 Weeks till Badwater 2004 Week 106 ending 01-25-2004 0 miles Cycled 20 miles 2.5 hours
24 Weeks till Badwater 2004 Week 107 ending 02-01-2004 0 miles Cycled 28 miles 3.5 hours
23 Weeks till Badwater 2004 Week 108 ending 02-08-2004 30.0 miles Cycled 12 miles 10.5 hours
22 Weeks till Badwater 2004 Week 109 ending 02-15-2004 16.0 miles Cycled 0 miles 6.0 hours
21 Weeks till Badwater 2004 Week 110 ending 02-22-2004 12.0 miles Cycled 0 miles 4.0 hours
20 Weeks till Badwater 2004 Week 111 ending 02-29-2004 Walked 1.0 mile Cycled 26.0 miles; Kayaked 6.2 miles 6.2 hours
19 weeks till Badwater 2004 80 Weeks since Back Surgery Walked 9.0 miles Cycled 12.0 miles; Kayaked 24.0 miles 11.5 hours
  10 Week Total Walked 165.0 Miles Cycled 133 miles; Kayaked 30.2 miles 76.7 hours
18 Weeks till Badwater 2004 Week 113 ending 03-14-2004 Walked 26.0 miles Cycled 0 miles; Kayaked 0 miles 8.7 hours
17 Weeks till Badwater 2004 Week 114 ending 03-21-2004 Walked 06.0 miles Cycled 4 miles; Kayaked 27.4 miles 12.3 hours
16 Weeks till Badwater 2004 Week 115 ending 03-28-2004 Walked 06.0 miles Cycled 16 miles; Kayaked 22.1 miles 13.8 hours
15 Weeks till Badwater 2004 Week 116 ending 04-04-2004 Walked 12.0 miles Cycled 12 miles 7.2 hours
14 Weeks till Badwater 2004 Week 117 ending 04-11-2004 Walked 13.0 miles Cycled 12 miles 6.0 hours
13 Weeks till Badwater 2004 Week 118 ending 04-18-2004 Walked 25.5 miles Cycled 18 miles 9.0 hours
12 Weeks till Badwater 2004 Week 119 ending 04-25-2004 Walked 21.3 miles Cycled 98 miles 13.1 hours
11 Weeks till Badwater 2004 Week 120 ending 05-02-2004- Walked 43.8 miles Cycled 4 miles 11.2 hours
10 Weeks till Badwater 2004 Week 121 ending 05-09-2004 Walked 61.2 miles Cycled 10 miles 17.8 hours
09 Weeks till Badwater 2004 90 Weeks since Back Surgery Walked 20 miles Cycled 107 miles; Kayaked 12.5 miles 16.0 hours
  10 Week Total Walked 234.8 miles Cycled 281 miles; Kayaked 62 miles 115.1 hours
08 Weeks till Badwater 2004 Week 122 ending 05-23-2004 Walked 45.1 miles Cycled 20 miles 14.5 hours
07 weeks till Badwater 2004 Week 123 ending 05-30-2004 Walked 59.8 miles Cycled 23 miles 18.9 hours
06 Weeks till Badwater 2004 Week 124 Walked 15.0 miles Cycled 8 miles  
05 Weeks till Badwater 2004 Week 125 Walked 29.0 miles Cycled 0 miles  
04 Weeks till Badwater 2004 Week 126 Walked 09.0 miles Cycled 25 miles  
03 Weeks till Badwater 2004 Week 127 Walked 08.0 miles Cycled 80 miles  
02 Weeks till Badwater 2004 Week 128 Walked 14.0 miles Cycled 64 miles  
01 Week till Badwater 2004 Week 129 Walked 02.0 miles Cycled 14 miles  
Race Week 100 Weeks since Back Surgery Walked 68.0 miles    
  10 Week Total Walked 249.9 miles Cycled 234 miles  

Weeks 1 - 4

January 14-February 10, 2002

 Days till BW Date Day Mode Location Altitude Distance Duration Ave. HR
190 01/14 MO Run Treadmill 9100 02.75M 040 min. 117
190 01/14 MO Run Treadmill 9100 02.75M 040 min. 129
189 01/15 TU Run Treadmill 9100 02.00M 030 min. 111
188 01/16 WE       Rest Day    
187 01/17 TH       Rest Day    
186 01/18 FR XCSki Nordic Ctr. 9100 08.00M 120 min. 118
185 01/19 SA XCSki Nordic Ctr. 9100 08.00M 120 min. 124
184 01/20 SU XCSki Nordic Ctr. 9100 06.00M 090 min 122
Week 1             029.50M Run    07.33 Hours    
183 01/21 MO XCSki Nordic Ctr. 9100 08.00M 120 min. 122
182 01/22 TU XCSki Nordic Ctr. 9100 02.50M 040 min. 120
181 01/23 WE       Rest Day    
180 01/24 TH XCSki Nordic Ctr. 9100 08.00M 110 min. 121
180 01/24 TH Run Treadmill 9100 02.50M 040 min. 110
179 01/25 FR Run Treadmill 9100 02.50M 040 min. 111
178 01/26 SA Run Treadmill 9100 04.00M 060 min.  
178 01/26 SA Cycle Stat. Bike 9100 20.00M 090 min. 128
177 01/27 SU Run Treadmill 9100 04.00M 060 min. 111
177 01/27 SU Cycle Stat. Bike 9100 20.00M 090 min. 122
177 01/27 SU Run Treadmill 9100 03.00M 045 min.  
Week 2           34.50M Run; 40.0M Cycle 11.58 Hours  
176 01/28 MO Run Treadmill 9100 04.63M 060 min. 118
175 01/29 TU Run Treadmill 9100 04.00M 060 min. 115
174 01/30 WE Run Treadmill 9100 05.04M 060 min. 132
173 01/31 TH       Rest Day    
172 02/01 FR       Rest Day    
171 02/02 SA Run Trails 0300 40.00M 10+ hours  
170 02/03 SU       Rest Day    
Week 3           53.60M Run 13.00 Hours  
169 02/04 MO       Rest Day    
168 02/05 TU Cycle Stat. Bike 9100 15.00M 060 min. 128
168 02/05 TU Cycle Stat. Bike 9100 12.00M 045 min. 129
167 02/06 WE Run Treadmill 9100 02.50M 030 min.  
167 02/06 WE Cycle Stat. Bike 9100 04.00M 015 min.  
166 02/07 TH       Rest Day    
165 02/08 FR Hike Trails 5600 05.00M 180 min.  
164 02/09 SA Hike Trails 5600 02.00M 060 min.  
163 02/10 SU       Rest Day    
Week 4           09.50M Run; 31.0M Cycle 06.50 Hours  

Weeks 5 - 8

February 11 - March 10, 2002

 Days till BW Date Day Mode Location Altitude Distance Duration Ave. HR
162 02/11 MO Run Treadmill 9100 10.00M 137 min. 124
162 02/11 MO Cycle Stat. Bike 9100 12.00M 043 min. 134
161 02/12 TU Run Treadmill 9100 04.00M 060 min. 99
161 02/12 TU Run Treadmill 9100 06.00M 066 min. 138
160 02/13 WE Run Treadmill 9100 04.20M 060 min. 119
160 02/13 WE Run Treadmill 9100 06.00M 084 min. 122
159 02/14 TH Run Treadmill  9100 04.02M 060 min. 114
159 02/14 TH Run Treadmill 9100 06.00M 080 min. 116
158 02/15 FR       Rest Day    
157 02/16 SA Run Roads 9100 14.50M 175 min 122
156 02/17 SU Run Treadmill 9100 05.30M 060 min. 117
Week 5            60.00M Run    13.75 Hours    
155 02/18 MO Run Treadmill 9100 06.00M 076 min. 124
154 02/19 TU Run Treadmill 9100 06.00M 090 min. 128
153 02/20 WE       Rest Day    
152 02/21 TH       Rest Day    
151 02/22 FR Run Treadmill 9100 10.00M 128 min. 120
150 02/23 SA Run Roads 10,000 10.00M 145 min. 124
149 02/24 SU Run Treadmill 9100 08.00M 094 min. 132
Week 6           40.00M Run 08.88 Hours  
148 02/25 MO Cycle Stat. Bike 9100 23.35K 060 min. 126
148 02/25 MO Run Treadmill 9100 06.50M 076 min. 133
147 02/26 TU Run Treadmill 9100 07.00M 090 min. 121
146 02/27 WE Run Treadmill 9100 04.00M 060 min. 118
146 02/27 WE Run Treadmill 9100 02.50M 035 min. 109
145 02/28 TH Run Treadmill 9100 04.00M 048 min. 116
145 02/28 TH Run Treadmill 9100 06.00M 075 min. 124
144 03/01 FR Run Treadmill 9100 05.20M 063 min. 118
143 03/02 SA Run Treadmill 9100 05.26M 060 min. 118
142 03/03 SU Run Treadmill 9100 10.11M 120 min. 127
Week 7           50.57M Run; 12.0M Cycle 11.45 Hours  
141 03/04 MO Hike Trails 5600' 10.00M 200 min.  
140 03/05 TU       Rest Day    
139 03/06 WE       Rest Day    
138 03/07 TH Hike Trails 5600' 10.00M 200 min.  
137 03/08 FR       Rest Day    
136 03/09 SA Hike Trails 5600' 10.00M 540 min.  
135 03/10 SU Hike Trails 5600' 2.00M 040 min.  
Week 8           32.00M Run 16.33 Hours  

Weeks 9 - 12

March 11 - April 07, 2002

 Days till BW    Date    Day   Mode Location Altitude Distance Duration Ave. HR
134 03/11 MO       Rest Day    
133 03/12 TU Run Treadmill 9100 05.00M 060 min. 121
132 03/13 WE Run Treadmill 9100 10.00M 137 min. 126
131 03/14 TH Run Treadmill 9100 05.70M 080 min. 117
130 03/15 FR Run Roads 10,000 10.00M 150 min. 119
129 03/16 SA Run Treadmill 9100 05.06M 065 min. 106
128 03/17 SU Run Treadmill 9100 05.00M 055 min. 132
Week 9           40.76M Run  09.12 Hours  
127 03/18 MO Run Roads 10,000 21.00M 297 min. 126
126 03/17 TU Run Roads 12,000 08.00M 125 min. 129
125 03/20 WE Run Roads 9100 02.00M 030 min. 110
124 03/21 TH Run Treadmill 9100 04.00M 048 min. 122
123 03/22 FR Run Roads 10,000 10.00M 145 min. 118
122 03/23 SA Run Roads 10,000 15.00M 203 min. 118
121 03/24 SU       Rest Day    
Week 10           60.00M Run  14.13 Hours    
120 03/25 MO Run Roads 10,000 20.00M 280 min. 120
119 03/26 TU       Rest Day    
118 03/27 WE Run Roads 10,000 05.00M 060 min. 110
118 03/27 WE Run Treadmill 9100 05.00M 060 min. 127
117 03/28 TH Run Roads 10000 13.35M 180 min. 115
116 03/29 FR       Rest Day    
115 03/30 SA       Rest Day    
114 03/31 SU       Rest Day    
Week 11            43.35M Run   09.66 Hours  
113 04/01 MO Run Roads   20.00M 270 min.  
112 04/02 TU       Rest Day    
111 04/03 WE       Rest Day    
110 04/04 TH       Rest Day    
109 04/05 FR       Rest Day    
108 04/06 SA Run Roads 10,000 10.00M 150 min.  
107 04/07 SU Run Roads 9100 18.00M 290 min. 118
Week 12           48.00M Run 11.83 Hours  

Weeks 13 - 16

April 08 - May 05, 2002

 Days till BW  

 Date    Day   Mode Location  Altitude Distance Duration Ave. HR
106 04/08 MO Run Roads 10,000 20.00M 298 min. 113
105 04/09 TU Run Roads 9100 15.00M 200 min. 109
104 04/10 WE Run Roads 9100 18.00M 280 min. 112
103 04/11 TH       Rest Day    
102 04/12 FR Hike Trails 5600 03.00M 120 min.  
101 04/13 SA Hike Trails 5600 03.00M 120 min.  
100 04/14 SU Hike Trails 5600 03.00M 060 min.  
Week 13           62.00M Run 17.93 Hours  
99 04/15 MO Hike Trails 5600 03.00M 060 min.  
98 04/16 TU       Rest Day    
97 04/17 WE       Rest Day    
96 04/18 TH Lift Gym 9600   040 min.  
96 04/18 TH Run Roads 10,000 12.00M 180 min.  
95 04/19 FR Run Roads 9400 08.00M 120 min.  
94 04/20 SA Lift Gym 9600   040 min.  
93 04/21 SU Run Roads 9400 04.00M 060 min.  
Week 14           27.00M Run 08.33 Hours  
92 04/22 MO       Rest Day    
91 04/23 TU       Rest Day    
90 04/24 WE Cycle Roads 10,600 42.00M 220 min. 140
89 04/25 TH Run Roads 9600 10.00M 140 min.  
89 04/25 TH Lift Gym 9600   040 min.  
89 04/25 TH Cycle Roads 9100 23.20M 100 min.  
88 04/26 FR Run Roads 9600 10.00M 120 min.  
88 04/26 FR Lift Gym 9600   040 min.  
87 04/27 SA       Rest Day    
86 04/28 SU Run Roads 10,000 07.00M 105 min.  
Week 15