Coach Scott Weber Training Log 2008

Day of Year	Date	Day	Mode	Location/Description of Training	Intensity/Notes	Duration
0	12-31-07	MO	-	Last day of the year. Looks like a total of 670 hours of training for 2007. A little short of the goal of 700. But, fine none-the-less. That's an average of 110.4 minutes of exercise each day of 2007; or, 12.88 hours per week for all of 2007. Reduced weight 30 pounds in 2007 with most of that happening from September to December 2008 will be my 40th season of running events of the marathon distance or longer.		-
		MO	Endurance	Hiked 3.25 miles. FS Boundary-PCT-Flume Creek Trail Loop w/ dogs. No new bear tracks today on PCT. Nice sunny day. No new snow. Forerunner 305 Map & Data	1158 feet of ascent & equal descent. Minimum 2339. Max 2895.	1 hour 04 min
1	01-01-08	TU	Endurance	Hiked 5.46 miles. Big Cat Logging Road to RR Park and return w/ dogs. 3-4 inches of snow throughout. 4 sets of cougar tracks heading across road high to low. 3 sets coming back up. Located from 0.46 mile to 1.6 miles going out. Forerunner 305 Map & Data	1366 feet of ascent & equal descent. Minimum 2368. Max 2854.	1 hour 46 min
2	01-02-08	WE	-	Left knee is a bit sore. Need to stay off the crusty snow. Additionally, I need to begin doing some running, versus hiking, if I'm going to have a chance of getting the AR50 done in April. Time for some treadmill.	Weight 204.0	1812 calories
		WE	Endurance	Hiked 9.56 miles. Clickapudi Trail Loop w/ dogs. Forerunner 305 Map & Data	2167 feet of ascent & equal descent. Minimum 1068. Max 1309.	2 hours 30 min
3	01-03-08	TH	-	Back to pre-Christmas break weight.	Weight 202.5	1900 calories
		TH	Endurance	Hiked 6.67 miles. FS Boundary to PCT to Burstarse Creek & return w/ dogs. Rain, snow, wind ... I-5 shut down while I was on the trail ... took longer to drive home 5 miles than it did to do the trail. Forerunner 305 Map & Data	2341 feet of ascent & equal descent. Minimum 2342. Max 3217.	2 hours 06 min
4	01-04-08	FR	-	Free day w/ calories. Won't eat junk, but won't restrict the good stuff.	Weight 202.5	-
		FR	Endurance	8.65 miles. Treadmill. Began watching season one of Deadwood. Left knee is hurting ... had to cut the 10 miles short. Snow storm arrives.	At home.	2 hours 00 min
5	01-05-08	SA	-	Left Patellar Tendon problematic. Laura's knee massage helped big time. Broke out last year's knee support ... my old friend.	Weight 204.0	-
		SA	Endurance	9.00 miles. Treadmill. Easy pace. Some easy hills. Wore knee support. 42.59 miles so far for the week.	At home.	2 hours 24 min
6	01-06-08	SU	-	-	Weight 205.0	-
		SU1	Endurance	Hiked 5.00 miles. Snowshoe the Craggy Bob Loop w/ dogs.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 50 min
Total for week 01				13.66 hours = 100% of year's average 47.59 miles for the week.	Week 1 Total	13 hours 40 min
7	01-07-08	MO	-	-	Weight 206.0	1800 calories
			Endurance	Hiked 5.14 miles. Snowshoe the Craggy Bob Loop w/ dogs. A dangerous place after a heavy snowfall. Too many trees bowed over; too many tree limbs cracked and ready to fall. Forerunner 305 Map & Data	800 feet of ascent & equal descent. Low 2200. Max 3000.	1hour 45 min
8	01-08-08	TU	-	Quite the snowstorm for Dunsmuir.	Weight 207.0	2150 calories
		TU	Endurance	3.27 miles. Late night treadmill walk watching Deadwood.	At home.	1 hour 00 min
9	01-09-08	WE	-	Some more good snow shoveling.	Weight 205.0	2100 calories
		WE	Endurance	4.03 miles on treadmill. Finished Deadwood season One.	At home.	1 hour 00 min
10	01-10-08	TH	-	Too many calories and too little exercise for the week = no progress.	Weight 206.0	2020 calories.
		TH	Endurance	3.00 miles on treadmill. Left knee is tender.	At home.	47 min
11	01-11-08	FR	-	-	Weight 205.0	2500 calories
		FR1	Endurance	1.50 miles @ 5% on treadmill. Couldn't sleep so got up at midnight for a short walk on the treadmill and more season 2 Deadwood watching.	At home.	30 min
		FR2	Endurance	2.00 miles. Another easy walk on the treadmill to loosen up the knee.	At home.	36 min
12	01-12-08	SA	-	-	Weight 205.0	2500+ calories
		SA	Endurance	3.1 miles. Easy treadmill evening walk. More Deadwood Season 2.	At home.	1 hour 00 min
13	01-13-08	SU	-	-	Weight 205.0	2500+ calories
		SU	Event	26.2 miles. Redding Marathon. 2:21 at the half-marathon. Second half the knee was hurting so slowed considerably. 5:23:54. Forerunner 305 Map & Data	-	5 hours 24 min
Total for week 02				12.03 total training hours for week = 93% of year's average 48.24 miles for the week.	Week 2 Total	12 hours 02 min
Total for 2008				12.85 total training hours per week average for 2008 95.83 miles for the year.	Total for 2008	25 hours 42 min
14	01-14-08	MO	-	Legs are stiff. Knee does not feel worse for the wear.	Weight 205.5	2500+ calories
		MO	Endurance	2.00 miles. Easy treadmill walk to loosen up legs.	At home.	40 min
15	01-15-08	TU	-	Buddy & Bella the Horses move to the Rice Ranch in Mt Shasta.	Weight 207.0	2500+ calories
		TU	Endurance	2.00 miles. Treadmill.	At home.	40 min
16	01-16-08	WE	-	Time to get back on the diet train.	Weight 207.0	2500+ calories
		WE	Endurance	3.30 miles. Treadmill.	At home.	1 hour
17	01-17-08	TH	-	-	Weight 206.5	1490 calories
		TH	Endurance	2.70 miles on treadmill.	At home	50 min
18	01-18-08	FR	-	-	Weight 206.5	1275 calories
		FR	Endurance	Hiked 6.00 miles. Lake Head trails w/ dogs. Rolling terrain up river canyon.	-	2 hours 5 min
19	01-19-08	SA	-	-	Weight 203.5	1969 calories
		SA	Rest	-	-	-
20	01-20-08	SU	-	-	Weight 202.0	1560 calories
		SU	Endurance	3.00 miles. Treadmill. Low motivation.	At home	55 min
Total for week 03				6.17 total training hours for week = 58% of year's average. 19.00 miles for the week.	Week 3 Total	6 hours 10 min
Total for 2008				10.62 total training hours per week average for 2008. 114.83 miles for the year = 38.28 miles/week average.	Total for 2008	31 hours 52 min
21	01-21-08	MO	-	-	Weight 201.5	1540 calories
		MO	Endurance	2.00 miles. Treadmill.	At home	37 min
22	01-22-08	TU	-	-	Weight 201.5	1634 calories
		TU	Endurance	2.00 miles. Treadmill.	At home	32 min
23	01-23-08	WE	-	-	Weight 201.5	1960 calories
		WE1	Endurance	1.00 mile. Treadmill. Belt slipping, so ended session.	At home.	15 min
		WE2	Endurance	Hiked 9.60 miles. Clickapudi Trail w/ dogs.	2167 feet of ascent & equal descent. Minimum 1068. Max 1309.	2 hours 45 min
24	01-24-08	TH	-	-	Weight 202.0	-
		TH	Endurance	4.25 miles. Treadmill. Steady 2%. 8 min @ 4.5mph; then, 2 min @ 3.5mph.	At home.	1 hour 00 min
25	01-25-08	FR	-	-	Weight 203.0	1430 calories
		FR	Endurance	4.50 miles. Treadmill. Steady 2%. 8 jog + 2 walk. Deadwood season 3. Have 23.35 miles for the week. Goal is 40 ... need 8 on SA & SU.	At home.	1 hour 00 min.
26	01-26-08	SA	-	-	Weight 202.0	1550 calories
		SA	Endurance	Hiked 8.11 miles. Louie Road starting at 5 mile post heading east. Nice dirt road. Dogs came with. Bad dog lives about .75 miles from start. Forerunner 305 Map & Data 31.46 for the week.	400 feet of ascent & equal descent. Min 2598. Max 2887.	2 hours 00 min
27	01-27-08	SU	-	-	Weight 199.0	1720 calories
		SU1	Endurance	Hiked 5.33 miles. Town Road Loop 1. 40, 20's most of the way. Forerunner 305 Map & Data. 36.79 for the week.	786 feet of ascent & equal descent. Min 2303. Max 2695.	1 hour 14 min
		SU2	Endurance	3.56 miles. Treadmill @ 2% incline. 8 @ 5mph + 2 @ 3.5mph x 3 + cool down.	At home. 2306 elevation.	48 min
Total for week 04				10.20 total training hours for week = 97% of year's average. 40.25 miles for the week.	Week 4 Total	10 hours 11 min
Total for 2008				10.51 total training hours per week average for 2008. 155.08 miles for the year = 38.77 miles/week average.	Total for 2008	42 hours 03 min
Weight & calories Week 04				11,473 calories = 1673/day.	Wk 04 average weight = 201.5	199.0 on 01/27/08
28	01-28-08	MO	-	-	Weight 200.0	D/N count calories
		MO	Rest
29	01-29-08	TU	-	Drove down to Chico for the day for MM/ .Abby and Teddy the dogs are 5 years old today.	D/N weigh in	D/N count calories
		TU	Rest
30	01-30-08	WE	-	-	D/N weigh in	D/N count calories
		WE	Endurance	3.50 miles. Treadmill at steady 2%. 8 min @ 5.0 mph + 2 min @ 3.5 mph x 3 + cool down. Broke in new NB 908's. Nice shoe.	At home. 2306 elevation.	45 min
31	01-31-08	TH	Strength	Snow shoveling activity of the day. Snowiest January in Mt Shasta in 40 years.	D/N weigh in	D/N count calories
		TH	Rest
32	02-01-08	FR	Strength	More snow shoveling. Then, drive down to Sacramento.	D/N weigh in	D/N count calories
		FR	Rest
33	02-02-08	SA	-	Race, then spend night in Sacramento.	D/N weigh in	D/N count calories
		SA	Event	Jed Smith 50K. Wore NB 908. Good shoe for the dry/wet road & muddy trail mix. Good first half; way slower on second half. Hit the marathon mark almost the same as Redding ... 5:23. Ave HR for event was 128.	Forerunner 305 Map & Data	6:53:46
34	02-03-08	SU	Strength	Drive over to Oakland in the morning. Then, home. Extreme snow shoveling upon arrival. Laura's 49th birthday.	-	D/N count calories
		SU	Rest
Total for week 05				7.66 total training hours for week = 77% of year's average. 34.85 miles for the week.	Week 5 Total	07 hours 40 min
Total for 2008				9.95 total training hours per week average for 2008. 190.00 miles for the year = 38 miles/week average.	Total for 2008	49 hours 45 min
35	02-04-08	MO	Strength	More snow shoveling ...	Weight 205.0	D/N count calories
		MO	Rest		-	-
36	02-05-08	TU	Strength	More snow shoveling ...	Weight 207.5	D/N count calories
		TU	Rest
37	02-06-08	WE	-	-	Weight 209.5	1500 calories
		WE	Rest
38	02-07-08	TH	-	-	Weight 205.5	1480 calories
			Rest
39	02-08-08	FR	-	-	Weight 202.5	1590 calories
		FR	Endurance	Stretch 17 minutes, then jog 1 mile.	At home.	30 min
40	02-09-08	SA	-	-	Weight 204.5	1895 calories
		SA	Rest
41	02-10-08	SU	-	-	Weight 204.5	1100 calories
		SU1	Strength	1/2 P90X DVD 1. Chest & Back.	At home.	45 min
		SU2	Endurance	2.33 miles on treadmill @ 2%. 8 min @ 5mph, then 2 min @ 3.5mph x 3.	At home.	30 min
		SU3	Endurance	2.33 miles on treadmill @ 2%. 8 min @ 5mph, then 2 min @ 3.5mph x 3.	At home.	30 min
		SU4	Strength	1/2 P90X DVD 3. Shoulders & Arms.	At home.	30 min
		SU5	Endurance	2.00 miles on treadmill @ 2%.	At home.	30 min
Total for week 06				3.25 total training hours for week = 37% of year's average. 7.66 miles for the week. A bit 'too restful' a week ...	Week 6 Total	03 hours 15 min
Total for 2008				8.83 total training hours per week average for 2008. 197.66 miles for the year = 32.94 miles/week average.	Total for 2008	53 hours 00 min
42	02-11-08	MO	-	Day 20,187 of my life.	Weight 203.0	1780 calories
			Rest
43	02-12-08	TU	-	-	Weight 202.5	d/n count calories
			Rest
44	02-13-08	WE	-	-	Weight 203.0
			Rest
45	02-14-08	TH	-	Received notice that I will run my 15th consecutive Badwater race (1994 - 2008). 150 days till Badwater. And, Happy Birthday Frosty!	Weight 203.0	d/n count calories
			Rest
46	02-15-08	FR	-	Drove down to Oakland. Enjoyed 2 pieces of the fine lemon cake at the Blue Sky Cafe. The new Holiday Inn Express at the Oakland airport is very nice. 149 days till Badwater.	Weight 203.0	d/n count calories
			Rest
47	02-16-08	SA	-	Can barely walk to start line. Decided against the 50K. Signed up for the 30K. Knew at about 3 miles this was going to be reduced to the one basic loop 20K. 148 days till Badwater. Still a nice trip to the Bay.	Weight 203.0	d/n count calories
		SA	Event	Sequoia Trail 30K	-	3 hours 40 min
48	02-17-08	SU	-	7 year anniversary w/ Laura today. Buddy the Horse is 2 years old today.	Weight 204.0	d/n count calories
				Lots of stretching and PT from Laura ...
Total for week 07				3.66 total training hours for week = 45% of year's average. 12.4 miles for the week. The pre-Badwater selection slump must end. Worst 2 weeks in quite a while. 21 weeks till Badwater. The 400 hours of training going into the race will require an immediate bump in training volume.	Week 7 Total	03 hours 40 min
Total for 2008				8.10 total training hours per week average for 2008. 210 miles for the year = 30.00 miles/week average.	Total for 2008	56 hours 40 min
49	02-18-08	MO	-	147 days till Badwater.	Weight 204.0	1500 calories
				More stretching
50	02-19-08	TU	-	146 days till Badwater.	Weight 202.0	1495 calories
		TU1	Endurance	Mag-Trainer Spin. Good sweat. Left piriformis is hurting.	At home.	50 min
		TU2	Stretch	P90X stretch.	At home.	60 min
51	02-20-08	WE	-	145 days till Badwater.	Weight 203.0	1480 calories
		WE1	Endurance	Mag-Trainer Spin. Good sweat. Left piriformis still torqued.	At home.	45 min
		WE2	Stretch	P90X stretch.	At home.	60 min
52	02-21-08	TH	-	144 days till Badwater.	Weight 203.0	1390 calories
		TH1	Stretch	P90X stretch.	At home.	60 min
		TH2	Endurance	Mag-Trainer Spin. Good sweat. Left piriformis loosening up.	At home.	40 min
53	02-22-08	FR	-	143 days till Badwater.	Weight 203.0	1500 calories
				Rest
54	02-23-08	SA	-	142 days till Badwater.	Weight 202.0	2105 calories
		SA1	Strength	P90X Chest & Back. More PT on by back, piriformis & hamstring.	At home.	45 min
		SA2	Endurance	1.5 miles w/ dogs.	Castle Crags Road	30 min
55	02-24-08	SU	-	141 days till Badwater.	Weight 204.0	2000 calories
				Rest. Finished watching the Sopranos Season 6.
Total for week 08				6.50 total training hours for week = 82% of year's average. The piriformis injury plus the resultant back, hip & groin problem made running and walking impossible this week.	Week 8 Total	06 hours 30 min
Total for 2008				7.90 total training hours per week average for 2008. 211.5 miles for the year = 26.45 miles/week average. In 2007, I had 106.5 hours of training in by week 8.	Total for 2008	63 hours 10 min
56	02-25-08	MO	-	20 weeks till Badwater.	Weight 204.0	1520 calories
		MO	Strength	P90X Shoulders & Arms.	At home.	60 min
57	02-26-08	TU	-	139 days till Badwater.	Weight 203.0	1500 calories
		TU1	Endurance	Mag-Trainer Spin watching 2006 Everest DVD. First heat workout. Wore the famous neoprene kayaking pants. Piriformis is not as aggravated on the bike. Will have to use that for now.	At home.	60 min
		TU2	Strength	P90X Back & Legs + 5 minutes of abs.	At home.	60 min
58	02-27-08	WE	-	138 days till Badwater.	Weight 202.0	1860 calories
		WE1	Endurance	Spin on new Kurt Kinetic Trainer w/ heat. Good sweat. Piriformis tight.	At home.	60 min
		WE2	Strength	Quick upper body and abs.	At home.	15 min
59	02-28-08	TH	-	137 days till Badwater.	Weight 202.0	2170 calories
		TH1	Endurance	3:30 AM: 1.5 miles on treadmill @ 7% grade to try to loosen up. Piriformis torqued. Weak. Not feeling good at all.	At home.	30 min
60	02-29-08	FR	-	136 days till Badwater.	Weight 203.0	2395 calories
		FR	Endurance	Castle Crags Road w/ dogs. Piriformis is starting to loosen up. May take another week or so ...	Castle Crags	75 min
61	03-01-08	SA	-	135 days till Badwater.	Weight 204.0	2100 calories
		SA	Endurance	Canterra Loop Road w/ dogs. Left groin is now mad.	-	50 min
62	03-02-08	SU	-	134 days till Badwater.	Weight 204.0	1800 calories
				Rest
Total for week 09				6.66 total training hours for week = 85% of year's average.	Week 9 Total	06 hours 50 min
Total for 2008				7.78 total training hours per week average for 2008.	Total for 2008	70 hours 00 min
				13,345 calories for the week = 1906/day average for week 9.
63	03-03-08	MO	-	19 weeks till Badwater.	Weight 204.0	1875 calories
		MO	Endurance	Stationary Bike w/ heat working the Mt. Lemon Hill climb DVD. Mostly big ring x 15-12. 10 minute small ring x 15 to cool down.	Kurt Kinetic at home.	1 hour 30 min
64	03-04-08	TU	-	132 days till Badwater.	Weight 201.5	2280 calories
		TU1	Endurance	Hiked on the PCT w/ dogs ... still too much crusty snow.	Castella	30 min
		TU2	Endurance	Hiked on the logging road at MM 1 off Mt Shasta Everitt Highway. Dogs came with.	4000 feet elevation & up	1 hour
65	03-05-08	WE	-	131 days till Badwater.	Weight 201.0	1430 calories
		WE	Endurance	Stationary bike w/ heat working the final 2 hours of the Lake Placid Ironman cycling course DVD. Big sweat.	Kurt Kinetic at home.	2 hour 00 min
66	03-06-08	TH	-	130 days till Badwater.	Weight 200.0	1560 calories
		TH	Endurance	Hiked on FS Roads & PCT off Soda Creek Road to the east of I-5. Slow and easy w/ dogs. No pain for 45 minutes, then the 'hot gluteus' (and that's not a good thing) came on.	Elevation 2200 & above.	1 hour 45 min
67	03-07-08	FR	-	129 days till Badwater. This should be one of my last days in the 200 pound weight class. Upping the intensity a bit on the bike and keeping the calories down should do the trick.	Weight 200.5	1890 calories
				Rest. Long day assessing a dental problem.
68	03-08-08	SA	-	128 days till Badwater. Second day in '08 under 200 lbs.	Weight 199.5	1845 calories
		SA1	Endurance	Got up at 3AM and did a hard stationary bike session w/ heat watching stage 15 of the 2006 Tour de France.	Kurt Kinetic at home.	1 hour 15 min
		SA2	Stretch	P90X stretch.	At home.	1 hour 00 min
		SA3	Endurance	Hike on FS dirt roads w/ dogs.	Soda Creek	1 hour 30 min
69	03-09-08	SU	-	127 days till Badwater.	Weight 200.0	2230 calories
		SU	Endurance	Hike on FS dirt roads and trail w/ dogs. Butt still bothering me.	Soda Creek	1 hour 15 min
Total for week 10				11.75 total training hours for week = 143% of year's average.	Week 10 Total	11 hours 45 min
Total for 2008				8.175 hours/week average for 2008	Total for 2008	81 hours 45 min
				13,110 calories for the week = 1873/day average for week 10.
70	03-10-08	MO	-	18 weeks till Badwater.	Weight 200.0	660 calories
		MO	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway. Dogs came with.	4000 feet elevation & up	1 hour
71	03-11-08	TU	-	125 days till Badwater.	Weight 200.0	1130 calories
		TU	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway. Dogs came with.	4000 feet elevation & up	1 hour
72	03-12-08	WE	-	124 days till Badwater.	Weight 199.5	-
		WE	Endurance	Early morning sufferfest on the stationary bike w/ heat watching Stage 16 DVD of the '06 Tour de France. Big sweat ... steady effort. Now, off to SF for a holiday.	Kurt Kinetic at home.	2 hour 30 min
73	03-13-08	TH	-	123 days till Badwater.	Weight 199.5	-
		TH	Endurance	1 hour on treadmill at the Intercontinental one-layer overdressed. 0 to 5% grade. Then, 15 minutes of weights and stretch.	SF	1 hour 15 min
		TH	Endurance	2+ hours of walking in the Haight, Golden Gate Park, etc.	SF	2 hours 30 min
74	03-14-08	FR	-	122 days till Badwater.	Weight 199.5	-
		FR	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway. Dogs came with.	4000 feet elevation & up	1 hour
75	03-15-08	SA	-	121 days till Badwater.	Weight 199.5	-
		SA	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway. Dogs came with.	4000 feet elevation & up	1 hour
76	03-16-08	SU	-	120 days till Badwater.	Weight 199.5	-
		SU	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway. Abby needed a break. I thought my injury was fading, but it came back strong today. Bummer.	4000 feet elevation & up	1 hour
Total for week 11				11.25 total training hours for week = 133% of year's average.	Week 11 Total	11 hours 15 min
Total for 2008				8.45 hours/week average for 2008	Total for 2008	93 hours 00 min
77	03-17-08	MO	-	17 weeks till Badwater. Aim at 15 hours of training for the week.	Weight 199.5	-
		MO	Strength	P90X session w/ Laura. Chest, shoulders, triceps and abs.	At home.	1 hour
78	03-18-08	TU	-	118 days till Badwater.	Weight 199.5	-
		TU	Endurance	Hiked the Big Cat Logging Road basic loop w/ the dogs.	Dunsmuir	1 hour
79	03-19-08	WE		117 days till Badwater.	Weight 199.5	3170 calories
		WE	Endurance	Hiked the Big Cat Logging Road O&B w/ dogs. Light rain, cool temps.	Dunsmuir	1 hour 45 min
			Strength	4 hours of extreme landscaping. Removing winter debris, loading it into the truck and taking to the dump to unload. 2 trips. Will count 2 hours 25 minutes of it as 'exercise'.	At home.	2 hours 25 min
80	03-20-08	TH		116 days till Badwater.	Weight 200.0	2015 calories
		TH1	Endurance	Hike. Big Cat Logging Road Basic Loop w/ dogs & Laura. 100 hour mark for '08.	Dunsmuir	1 hour
		TH2	Endurance	Snowshoed up from Bunny Flat on Mt Shasta @ 7000'. 60 min climbing, 40 min descending. Perfect conditions. Topped out at 8200'.	Mt Shasta	1 hour 40 min
81	03-21-08	FR		115 days till Badwater.	Weight 200.0	1990 calories
		FR1	Strength	P90X Back & Biceps w/ Laura. Added some pushups.	At home.	40 min
		FR2	Endurance	O & B hike on logging roads heading towards the Mt Bradley Ridge w/ dogs. Good hard climbs and descents.	Dunsmuir	4 hours 30 min
82	03-22-08	SA		114 days till Badwater.	Weight 199.5	2935 calories
			Rest
83	03-23-08	SU		113 days till Badwater.	Weight 200.0	2780 calories
		SU1	Endurance	Snowshoe from Bunny Flat at 7000' to high point of 8500'. Dogs came with. 1 hour up; 45 min down.	Mt Shasta	1 hour 45 min
		SU2	Strength	Kayak on Lake Shasta. 5.43 miles. Steady paddle to Salt Creek inlet & return.	Lake Shasta	1 hour 35 min
Total for week 12				17.33 total training hours for week = 188% of year's average.	Week 12 Total	17 hours 20 min
Total for 2008				9.19 hours/week average for 2008	Total for 2008	110 hours 20 min
84	03-24-08	MO		16 weeks till Badwater. Aim at the 130 hour mark. Goal is 14 hours endurance work + 7 hours of strength. Crush the 200 lb barrier for good.	Weight 200.0	2050 calories
		MO	Endurance	Logging road. Good climb and descent w/ dogs.	Dunsmuir	1 hour 10 min
85	03-25-08	TU		111 days till Badwater.	Weight 200.0	1855 calories
		TU1	Endurance	FS Boundary Trail to PCT; then, O & B to Burstarse Creek w/ dogs. No snow on trail; very little winter damage ... warm enough to take my shirt off. All the creeks are running pretty good. Piriformis/left butt/hip/IT Band still are complaining ... but it is more a dull ache versus what it was a month ago.	980 feet of ascent & equal descent. Ave altitude 3215. Min 2660. Max 3540.	2 hours 20 min
		TU2	Strength	Moving rock, dirt and concrete blocks around on the back hillside.	At home.	1 hour 10 min
86	03-26-08	WE		110 days till Badwater.	Weight 200.0	2955 calories
		WE	Endurance	Hiked PCT from Soda Creek Trailhead to No Name Creek & return w/ dogs. Light rain. Tired.	Guessing 600 feet of ascent & equal descent. Average elevation around 3000.	2 hours 20 min
87	03-27-08	TH		109 days till Badwater.	Weight 201.0	2095 calories
		TH	Endurance	Hiked PCT (Pacific Crest Trail) from FS Boundary back to Winton Canyon then to the Craggy Bob Loop. Did the loop and returned back to start. Doing these workouts with no calories on the go (not recommended for anyone reading this). Dogs came with. Bees buzzing in the manzanita. Ready flushed a quail out. Wore the NB 908's for the first time in a long time. Have been wearing my heavy hiking boots for most of March.	Guessing 1200 feet of ascent and descent. Average elevation 3000 or so.	3 hours 10 min
88	03-28-08	FR		108 days till Badwater.	Weight 201.0	2750 calories
		FR	Endurance	Hiked PCT from Soda Creek Trailhead to No Name Creek & return w/ dogs. Cold w/ a few snowflakes. Went back to the hiking boots.	Guessing 600 feet of ascent & equal descent. Average elevation around 3000.	2 hours 5 min
		FR	Heat	1 hour 15 min at Stewart Springs alternating sauna and hot tub.	Luxury	-
90	03-29-08	SA		107 days till Badwater.	Weight 201.0	2655 calories
		SA1	Endurance	Snow shoe on Mt Shasta from 6500 feet to 8500 feet x 1.5. Got a bit off track and added a couple extra ridge crossings. Perfect conditions: no wind, 2 inches of new snow on 96" base.	3000 feet of ascent and descent.	3 hours 5 min
		SA2	Endurance	Hiked the B17 w/ dogs. North end is still snowed under. Did a little bit of running ... I believe the piriformis has been walked into submission. I'm at 16 hours 20 minutes for the week. Will push on Sunday to hit 20 hours total volume for the week; and, to push it over 130 for the year. This 20 hour week will be the most I've done since Badwater last July.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
91	03-30-08	SU		107 days till Badwater. Need 3 hours 40 min today.	Weight 201.0	2595 calories
		SU1	Endurance	Same as Thursday the 28th. Dogs came with. Nice and steady throughout. Felt a bit tired, but not trashed.	Guessing 1200 feet of ascent and descent. Average elevation 3000 or so.	3 hours 10 min
		SU2	Stretch	P90X stretch DVD shortened version ...	At home	30 min
			Badwater	Did not get Mt Whitney Summit Pass for either day applied for in the lottery. Hope I can find a summit group that has an extra spot. The good news is I have 2 super gals who have committed to my Badwater Support Team. They both have personal solo experience on the course as well as extensive crewing experience at Badwater. One is an ER Physician and finisher of 5 100 mile runs ... she is my wife Laura; the other is a solo Badwater finisher and personal trainer ... we connected well during her solo in 2007 (while I was helping Ben, my wife's son, do his solo). I hope to be in the best condition I can be to make their trip worthwhile. I am also happy that I have two athletes who I am coaching who will also be doing the Badwater race; and another one who will be doing a solo. It is a cool thing to be trusted with guiding their preparation. Through 2007, every client who has hired me to prepare for them for Badwater has completed the course under the 48 hour limit ... I am aiming to continue that into 2008. In addition, every athlete who has hired me to prepare them for Badwater has gone to the summit to complete the journey from lowest to highest ... tough group of people (though summit passes are getting scarce these days and some may not have the opportunity to finish on the mountain this year through no fault of their own). I do not take credit for my runners' success ... I believe they would have completed the race with or without my guidance ... but, I do hope my techniques and training program made their journey a better one.	-	-
Total for week 13				20.0 total training hours for week = 200% of year's average.	Week 13 Total	20 hours 00 min
Total for 2008				10.025 hours/week average for 2008	Total for 2008	130 hours 20 min
92	03-31-08	MO	-	15 weeks till Badwater. Busy day ... may only get an hour in.	Weight 201.0	-
		MO	Endurance	Hike w/ dogs on B17	-	40 min
93	04-01-08	TU	-	I'm tired. Went to Sengthongs for dinner.	-	-
		TU	Strength	Old school strength workout ... moving junk from attic to storage unit. Yes, I'm reaching here ... but, I've had more official workouts that were far less strenuous. 4 hours of work ... I'm gonna count 1 hour.	At home	1 hour
94	04-02-08	WE	-	Laura makes emergency trip to Arkansas ... her younger sister entered hospice care today ... nothing further can be done with her cancer.	-	-
			Rest	Drove Laura to Sacramento Airport for her trip to Arkansas to help her sister through her final days, then I headed home to take care of things here. 7 hours.	-	-
95	04-03-08	TH	-	-	-	-
		TH1	Endurance	One hour hike. Laura is with her family and sister in Arkansas.	Dunsmuir	1 hour
		TH2	Endurance	B17 Loop w/ the dogs. A nice evening hike.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
96	04-04-08	FR		Unmotivated.	-	1990 calories
		FR	-	Did 20 minutes w/ the dogs.	Dunsmuir	20 min
97	04-05-08	SA		American River 50 and the Umstead 100 races going on today. A bit behind on my overall training volume for Badwater. Need an average of 3 hours per day for the next 90 days to hit 400 by race day ... I don't think that is going to happen. I've finished Badwater on less ... this is going to be one of those years I'll have to be more smart than in shape to get the job done.	-	1940 calories
		SA	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway w/ dogs. Laura continues her vigil with her sister.	4000 feet elevation & up	1 hour
98	04-06-08	SU		Scott S. finished the Umstead 100 in 23:43; Mike W. finished in 26:02. Way to go guys.	-	1785 calories
			Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway w/ dogs. Light hail. Nice light. Laura continues her vigil with her sister.	4000 feet elevation & up	1 hour
Total for week 14				6 total training hours for week = 62% of year's average.	Week 14 Total	6 hours 00 min
Total for 2008				9.74 hours/week average for 2008	Total for 2008	136 hours 20 min
99	04-07-08	MO		Need a big week w/ training; and, a controlled week w/ calories. Hit 150 hours by the end of the week as a minimum. Legs feel good, so will plan on a return to the Tehama 50K on the 19th.	-	2400 calories
		MO	Endurance	FS Boundary Trail-PCT-Flume Creek Upper Loop w/ dogs. Overdressed one layer. 1 hour 3 minutes. Laura and her family continue to care for Annie. May we all be so lucky in our final days to have a loving family like the Wades to surround us with love, kindness and care.	860 feet of ascent and equal descent. 1720 total vertical. Ave altitude 2870. Min 2585. Max 3135.	1 hour
100	04-08-08	TU	-	Laura's younger sister Annie passed away today from cancer - surrounded by her family. Say a little prayer ... do something kind.	-	-
		TU	Endurance	Big Cat Logging Road to RR Park & back w/ dogs.	980 feet of ascent & equal descent. 1960 total vertical.	1 hour 37 min
101	04-09-08	WE	-	-	-	-
		WE	Endurance	Big Cat Logging Road to RR Park & back w/ dogs.	980 feet of ascent & equal descent. 1960 total vertical.	1 hour 33 min
102	04-10-08	TH	-	Drove to Sacramento to pick up Laura.	-	-
				Rest Day
103	04-11-08	FR	-	Need 10 hours total for FR-SA-SU. At the end of week 15 in 2007 I had 225 hours ... averaged 15 weeks x 15 hours/week. So, in 2008, I am at about 66% of the 2007 pace at week 15. I am a good 25 to 30 pounds lighter than I was at this time last year ... that's a plus. Just need to gear up the hours. 14 hours is reasonable and should be quite doable.	-	-
		FR	Strength	Kayak on Lake Siskiyou. One complete loop in 1:46, then, 14 min.	Lake Siskiyou	2 hours
		FR	Endurance	B17 loop w/ dogs. Did 40/20's for the first 40 minutes. 51 minutes for the loop + 9 extra.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
104	04-12-08	SA	-	-	-	-
		SA1	Endurance	30 minutes warm-up w/ the dogs, then ... 2.5 hours climbing the Whalen Road to the Soapstone/PCT turnoff & return.	1200 feet of ascent & equal descent. 2400 total vertical. In the 3000 to 4000 foot level.	3 hours
		SA2	Strength	Kayak on Lake Siskiyou.	Lake Siskiyou	1 hour
105	04-13-08	SU	-	-	-	-
		SU	Endurance	Clockwise Loop starting at Soda Creek. Roads to the dog trail (1 hour 16 min), then up to the PCT following it back to the start. Last year at this time I did this loop in 4 hours 6 min. So, a bit over 30 minutes faster today.	1760 feet of ascent and equal descent. 3520 feet total vertical. Average elevation 2465 feet. Min 1965 feet. Max 2910 feet.	3 hours 32 min
Total for week 15				14 hours 40 min total training for week = 146% of year's average.	Week 15 Total	14 hours 40 min
Total for 2008				10.06 hours/week average for 2008	Total for 2008	151 hours 00 min
106	04-14-08	MO	-	13 weeks till Badwater. Decided to revise the total training goal down to 300 hours (versus the traditional 400 hours) in the run-up to Badwater. I'm way behind the 400 pace, and I do not feel it is wise to play catch up at this point. I feel reasonably good right now and can/will hold a 14 hour per week pace for the next 13 weeks. That should be enough to get official finish #12 done if I'm smart about it. I also think in 2007 I raced too often in the 4 months before Badwater. Once a month is enough. If it were not for Badwater training, I'd be very content w/ an hour a day hike on the PCT w/ the dogs.	-	-
		MO1	Strength	Kayak at Lake Shasta. Way too windy on the return.	Lake Shasta	2 hours 15 min
		MO2	Endurance	Took kayak out at the 2 hour mark without getting back to the launch, hoofed it back to get the truck.	-	45 min
		MO3	Endurance	B17 w/ dogs. 48:02 for the loop.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	50 min
107	04-15-08	TU	-	90 days till Badwater.	-	-
		TU1	Endurance	Loop using FS Boundary Trail-PCT-Dog Trail-Whalen Road w/ dogs.	580 feet of ascent & equal descent. Ave altitude 2430. Min 2065. Max 2745.	1 hour
108	04-16-08	WE	-	89 days till Badwater. Transition to 1500 calories per day as the daily standard by this coming Monday. Need to lose that extra 25 pounds. I can/must/will lose that excess weight. Today is 'Re-do' root canal day ... 8AM Redding.	-	-
				Rest
109	04-17-08	TH	-	88 days till Badwater.	-	-
		TH	Endurance	Loop through Castle Crags. Half road and half trail.	1180 feet of ascent & equal descent. Ave altitude 2220. Min 2000. Max 2590.	2 hours 25 min
110	04-18-08	FR	-	87 days till Badwater.	-	-
				Rest
111	04-19-08	SA	-	86 days till Badwater.	-	-
			Race	Tehama Trail 50K in Red Bluff, CA. Finished 45 minutes faster than in 2007. Temps in the low 60's with a 15 mph wind. Took a good tumble at 8.5 miles. Did 40/20's most of the way. Congratulations to Allen Belshaw for his win at the Spring Desert Running Festival 50 Mile.	-	6:27:56
112	04-20-08	SU	-	85 days till Badwater. Legs feel pretty good ... will loosen them up with some hiking with the dogs today.	-	-
		SU	Recovery	FS Boundary Trail-PCT-Flume Creek Upper Loop w/ dogs.	860 feet of ascent and equal descent. 1720 total vertical. Ave altitude 2870. Min 2585. Max 3135.	1 hour 15 min
Total for week 16				15 hours 00 min total training for week = 145% of year's weekly average.	Week 16 Total	15 hours 00 min
Total for 2008				10.375 hours/week average for 2008	Total for 2008	166 hours 00 min
113	04-21-08	MO	-	12 weeks till Badwater. 10 weeks of training remain. This is the last big push.	-	-
		MO	Recovery	1 hour w/ the dogs on the PCT.	340 feet of ascent & equal descent. 2320 ave altitude. Min 2070. Max 2320.	1 hour
114	04-22-08	TU	-	Need to get back to weighing in first thing in the morning.	-	-
		TU	Recovery	1 hour w/ the dogs on the Big Cat Logging Road. Snowing ...	540 feet of ascent & equal descent. 2730 ave altitude. Min 2510. Max 3020.	1 hour
115	04-23-08	WE	-	Food Diary : 2120 calories. Protein = 24% Fat = 32% Carbs = 44%	206.0 !!	2120 calories
		WE	Endurance	Big Clickapudi Loop w/ dogs. One layer overdressed.	680 feet of ascent & equal descent. 1115 ave altitude. Min 1060. Max 1310.	3 hours 15 min
116	04-24-08	TH	-	Need to reign in the calories ... and, pop another 3 hours of training today. I can still go to Badwater at 175 pounds if I regain discipline with the calorie count/restriction. 1500 calories a day for the next 80 days. 150 grams of protein; 50 grams of fat; 110 grams of carbs (excluding fiber). Keep the endurance training volume at a couple hours per day and add an hour a day of strength training and I'm there. I absolutely cannot allow myself to go back to Badwater at 200+.	205.0	2000 calories
		TH	Endurance	Point to point from Mt. Shasta to Dunsmuir. 40/20's. 11.58 miles.	-	2 hours 45 min
117	04-25-08	FR	-	Did not eat till late in day. Later, was sick so didn't eat more ... well, I ate more ... but, it did not stay put ... enough said.	203.0	1200 calories
			Rest
118	04-26-08	SA	-	Need 3-4 hours today.	202.0	2200 calories
			Strength	Extreme gardening to include loading, wheel-barrowing and dumping rock (saw it on 'World's Strongest Woman' so it counts). Congratulations to Jesse Doggett for a nice finish at Zane Grey 50.	At home	2 hours
119	04-27-08	SU	-	Need 4 hours today for a 14 hour week.	202.0	-
		SU	Strength	More moving of dirt and pulling of weeds. Got extra-sweaty.	At home.	2 hours.
Total for week 17				12 hours 00 min total training for week = 115% of year's weekly average.	Week 17 Total	12 hours 00 min
Total for 2008				10.47 hours/week average for 2008	Total for 2008	178 hours 00 min
120	04-28-08	MO	-	11 weeks till Badwater.	-	-
		MO1	Endurance	PR'ed the clockwise loop starting at Soda Creek. Ran the roads from Soda Creek to the PCT/Dog Trailhead. Ran the PCT back to the start to close the loop. 1 hour 10 min on the roads; 2 hours on the trails. 40/20'ed it. Did 64 ounces of liquid and about 400 calories.	1760 feet of ascent and equal descent. 3520 feet total vertical. Average elevation 2465 feet. Min 1965 feet. Max 2910 feet.	3 hours 10 min.
		MO2	Strength	More taming of the landscape.	At home.	2 hours.
121	04-29-08	TU	-	Laura found the right PT for my aggravated psoas ... big relief.	-	-
		TU1	Strength	Found more places to hoe ... yard being beaten into submission. I smell a manly blend of dirt and sweat. With all this exercise I will need to buy a ripped up muscle shirt like David Goggins wears at Badwater ... available pre-distressed at the Gap? Seriously, I admire David and his crew and have been watching his video nearly every day recently some quick Badwater views and inspiration. Check it out: go here	At home.	1 hour
		TU2	Endurance	Panorama Drive Trailhead to RR Park on the Big Cat Logging Road w/ dogs. Think it was a PR.	980 feet of ascent & equal descent. 1960 total vertical.	1 hour 29 min
122	04-30-08	WE	-	Begin the day in Redding w/ the completion of a root canal. Will then head over to the Clickapudi Trail in Redding for a run.	-	-
		WE1	Endurance	Big Clickapudi Loop. 80/20's for the first hour; then, nice and easy. 45 min faster than last week.	680 feet of ascent & equal descent. 1115 ave altitude. Min 1060. Max 1310.	2 hours 28 min
		WE2	Endurance	B17 loop w/ dogs.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
123	05-01-08	TH	-	Needed a rest day. Watched The Diving Bell and the Butterfly.	-	-
			Rest
124	05-02-08	FR	-	Had a nice talk w/ Laura about Badwater and how we might best put it together for 2008. Starting groups were announced for the race and I'm in the 6AM group.	-	-
		FR	Endurance	50 minute walk w/ the dogs on an abbreviated B17 loop.	-	50 min
125	05-03-08	SA	-	-	-	-
			Rest	Drove to the Coast via Redding, the Trinity Highway, then Highway 101.
126	05-04-08	SU	-	-	-	-
		SU	Event	Ran the Avenue of the Giants Half-Marathon (about 40 miles south of Eureka, CA on the Coast). Felt very good throughout aerobically. Felt a twinge in the right Achilles area around 9 miles that gave me enough concern that I dropped down from the marathon to the half. Better to be safe than sorry with 10 weeks to go till BW. Beautiful area but the race is run on some uneven, poorly patched pavement. I kept looking at the gorgeous side trails. Was fun to actually run versus doing the Badwater death slog. On a different topic, today is the 38th anniversary of the Kent State shootings. I cannot believe it has been 38 years since my freshman year at Kent State. The last time I was on the campus was on May 4th, 1995 on the 25th anniversary of the shootings ... I was driving from Colorado to New York City to participate in the Sri Chinmoy 6-Day race.	-	2 hours 10 min
Total for week 18				14 hours 00 min total training for week = 131% of year's weekly average.	Week 18 Total	14 hours 00 min
Total for 2008				10.67 hours/week average for 2008	Total for 2008	192 hours 00 min
127	05-05-08	MO	-	10 weeks till Badwater. Last year I did 120 hours in the final 10 weeks leading to BW to include 7 workouts in the 8+ hour range. Will go down to Oakland for the 12 hour this coming Saturday. Would like it to be a nice and easy, no damage, 42 miler practicing Badwater fueling and pace.	205.0	-
		MO	Strength	Kayak at Lake Siskiyou w/ Laura	-	1 hour
128	05-06-08	TU	-	Started the day with a 100 mile round trip to the dentist ... unfortunately, my appointment was for this Thursday. I practiced my bad word vocabulary on the way home. Was a 3 gigantic donut and McDonalds McGriddle moment.	205.0	-
		TU	Strength	Kayak at Lake Shastina.	-	1 hour
129	05-07-08	WE	Food Log	I have fallen off the calorie control wagon. Today I pledge to turn in my Taco Bell V.I.P. card, my Mr. Donut Punch Card, and end my Eat Candy for Peace program affiliation (I've done enough for one person). I still will run for 'Children without Elbows'. Will change my goal weight to 185 for BW. That's 1600 calories per day for the next 9 weeks. Painful, but possible. Let's start ... tomorrow ... I mean, now.	205.0	1450 calories
		WE1	Strength	Highly-modified P90X chest & back workout w/ some abs and stretching. Laura did the real thing.	At home.	30 min
130	05-08-08	TH	Food Log	-	202.5	1500 calories
			Rest	Got my beating at the dentist ... enough torture for one day.
131	05-09-08	FR	-	Will head down to San Francisco for Saturday's 12 hour. A 4 hour drive.	202.0	-
		FR	-	Walked 30 minutes to loosen up after the drive.	Oakland	30 min
132	05-10-08	SA	-	-	-	-
		SA	Event	Lake Merritt 12 Hour. 46 miles even.	Oakland	12 hours
133	05-11-08	SU	-	Drove back home.	205.0	-
		SU	Rest
Total for week 19				15 hours 00 min total training for week = 138% of year's weekly average.	Week 19 Total	15 hours 00 min
Total for 2008				10.89 hours/week average for 2008	Total for 2008	207 hours 00 min
134	05-12-08	MO	-	-	205.0	-
		MO	Strength	Extreme weed-sacking, loading into truck, and delivery to dump ... w/ heat load.	At home	30 min
135	05-13-08	TU	-	-	205.0	-
		TU	Recovery	Nice stroll w/ Laura and the dogs on forest service roads at the 4500' level of the Stewart Springs Road. Snow still blocking the approach to the Deadfall Lakes. Laura did some running; I did some slow and careful walking. Legs feel good. Feet are tender. Thinking about doing the 50K down in Sacramento this weekend if the feet cooperate. Nice and easy if I do. Laura is starting to talk ultramarathoning again. Abby the Dog is limping again ...	-	1 hour 30 min
136	05-14-08	WE	-	-	205.0	-
		WE	Recovery	Walked the Craggy Bob Trail Loop w/ Laura and Teddy & Ready ... Abby stayed home to let her foot heal.		1 hour 30 min
137	05-15-08	TH	-	A frustrating day spent on property rights issues. Some of that frustration was alleviated, at least temporarily, with soothing, lovely sugary donuts. They give me comfort when all is in turmoil. My friends, the donuts.	Who cares...	-
		TH	Recovery	A nice one hour walk above Stewart Springs.	-	1 hour
138	05-16-08	FR	-	Will head down to Sacramento for the Pony Express 50K.	Who's asking?	-
		FR	Recovery	30 minutes of extreme landscaping to include dog-poo picker-upper squats and weed-bagging w/ heat load. I'm all sweaty so it counts.	-	30 min
139	05-17-08	SA	-	-	My dog ate the scale ... good boy.	-
		SA	Event	Pony Express 50K in Sacramento. Should be 100 degrees. Good Badwater practice.	Sacramento	-
				Wanted 50K in 8 hours w/ no damage and temps in the upper 90's ... got it. Nothing to report. Feet were good; legs were fine although a bit flat from last week's 46 miler. Did more of a smorgasbord approach to hydration and fueling versus a precise Badwater approach. Listened to the remainder of Eckhart Tolle's The Art of Presence. Am definitely struggling w/ going back to Badwater and why I want to do so 'one more time'. Guess I'll have to work that out ... Death Valley is already in the 114-116 temperature zone ... that's near record for this time of year ... uh-oh ...		7 hours 58 min
140	05-18-08	SU	-	Legs are the best they've been in a long time after a 50K. Lowest morning weight in years. Don't feel especially dehydrated as I did a good job of staying on top of that yesterday (except for the one hour in the direct sun BS'ing w/ Norm Klein & RD Robert after the race). Need 2 hours today to hit 15 for the week. Ordered BW race shoes today: MR1062SB and the MR903LW . The 903 will be a good choice for the climbs: Townes Pass, Father Crowley's & Lone Pine to Whitney Portals.	198.5	-
		SU	Recovery	Slow hike on the Craggy Bob loop. Accuweather Real Feel Temperature: 97.	800 feet of ascent & equal descent. Low 2200. Max 3000.	2 hours
Total for week 20				15 hours 00 min total training for week = 135% of year's weekly average.	Week 20 Total	15 hours 00 min
Total for 2008				11.1 hours/week average for 2008	Total for 2008	222 hours 00 min
1st 10 weeks of 2008				82 hours total. 8.2 hours per week average.
2nd 10 weeks of 2008				140 hours total. 14.0 hours per week average. 170% bump from the first 10 weeks of 2008.
3rd 10 weeks of 2008				Projected: 162 hours. 102 hours of training in the next 8 weeks leading to Badwater; then, 60 hours during Badwater race week (week 9 total); then, one week off.
4th 10 weeks of 2008				Projected: 120 hours. Will focus on Helen Klein 50 Mile or JFK 50 Mile.
5th 10 weeks of 2008				Projected: 120 hours to reach 624 hours for 2008 = 12 hours/week average. If all goes well, I'll start some nice easy endurance work leading to Rocky Raccoon 100 in 02/09 or Umstead 100 in 04/09.
141	05-19-08	MO	-	8 weeks till Badwater.	-	-
		MO1	Recovery	AM: Hiking boots & poles for an easy walk w/ the dogs on the Big Cat Logging Road.	400 feet of ascent & equal descent. Ave elevation 2565. Min 2385. Max 2825.	1 hour
		MO2	Recovery	PM: Craggy Bob Trail Loop w/ Laura. Wore the Whitney hiking boots. Legs are still recovering. I'll know I'm back to 90% when I do the loop in 1:30 ... should be in a couple days.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 40 min
142	05-20-08	TU	-	-	-	-
		TU1	Strength	AM: A bit of stump removal and digging.		20 min
		TU2	Recovery	PM: Craggy Bob Trail Loop w/ Laura and the dogs. Too much Lemon Cake today.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 40 min
143	05-21-08	WE	-	-	-	-
		WE1	Recovery	AM: Craggy Bob Trail Loop w/ Laura. Still in recovery mode so still wearing the heavy hiking boots. A nice cool, windy day. 1:31 for the loop means 'almost' recovered. 2 non-rattlesnakes slithered across the trail. Took one tick off Laura's head ... time to trade her in?	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 30 min
		WE2	Strength	Busting up some rocky soil and tossing rock.	At home.	20 min
		WE2	Recovery	PM: B17 Loop w/ dogs.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
144	05-22-08	TH	-	Started a Badwater Q&A page. Here's an interesting Danish BW video: Part 1 & Part 2	-	-
		TH1	Recovery	AM: Craggy Bob Trail Loop w/ dogs in 1:37. Abby wore her sled dog bootie. Seemed to help.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 30 min
145	05-23-08	FR	-	Will aim at a 18 hour training week ... need 9 more through Sunday.	-	-
		FR1	Strength	30 minutes of P90X Chest and Back.	At home	30 min
		FR2	Recovery	Craggy Bob Trail Loop w/ the dogs in 1:40.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 40 min
		FR3	Strength	More landscaping work. Good answer to a long, stressful day of nonsensical property rights issues w/ the new neighbor.	At home.	50 min
146	05-24-08	SA	-	12 hours going into Saturday. Here are 2 videos featuring Terry Abrams and her Badwater solo: Abrams Video 1 & Abrams Video 2. Interesting to compare the quiet feel of a solo with that of a top competitor in the race. Here's a video of Jorge Pacheco jammin' at the '07 race: Pacheco Video.	-	-
		SA1	Recovery	Craggy Bob Trail Loop w/ Laura and the dogs in 1:50. Nice light rain & cool temps.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 45 min
147	05-25-08	SU	-	13.75 hours going into Sunday. For many years, I'd do the Rocky Mountain 50 Mile on Sunday of the Memorial Day Weekend. It was a race that went point to point from Laramie to Cheyenne, Wyoming on the roads (the course has since changed). About 5 hours into the race, I'd begin listening to the Indy 500 with the goal to finish before the race ended ... the timing required a finish somewhat under 9 hours. A nice memory. I think my first RM50 was in 1987 or 1988.	-	-
		SU1	Recovery	2 hours on the treadmill trying out the NB1062. I think the shoe will work well at BW.	At home	2 hours
		SU2	Recovery	Craggy Bob Trail Loop in 1:28:20. Easier, but the legs are still a bit flat ... though I did have good energy on the upper climb.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 30 min
Total for week 21				17 hours 15 min total training for week = 151% of year's weekly average.	Week 21 Total	17 hours 15 min
Total for 2008				11.39 hours/week average for 2008	Total for 2008	239 hours 15 min
148	05-26-08	MO	-	7 weeks till BW. Will probably go with a 14 hour rest week ... just a bit tired w/ a couple of aches and pains that I want to keep in check.	-	-
		MO	Endurance	2 hours on the PCT w/ the dogs.	1000 feet of ascent & equal descent.	2 hours
149	05-27-08	TU	-	-	-	-
		TU	Endurance	1 hour on the PCT w/ the dogs.	500 feet of ascent & equal descent.	1 hour
150	05-28-08	WE	-	-	-	-
		WE	Recovery	45 minutes w/ the dogs on the Big Cat Logging Road.	200 feet of ascent & equal descent.	45 min
151	05-29-08	TH	-	-	-	-
		TH	Recovery	30 min w/ the dogs on the lower part of the Craggy Bob Trail Loop.	250 feet of ascent & equal descent	30 min
152	05-30-08	FR	-	-	-	-
		FR1	Endurance	3.5 hours going up from the last of the snow banks going up to the Parks Creek PCT Trailhead. From there, went up the PCT towards MT. Eddy and the Deadfall Lake. Came down on the Deadfall Meadows Trail and returned to the car via the road. A very nice day w/ Laura and the dogs. Regular Gas $4.49/gallon today in Mt. Shasta!	Estimated 1000 feet of ascent and equal descent. Most of the hike around the 7000 foot level.	3 hours 30 min
		FR2	Strength	Landscape work.	At home.	1 hour
153	05-31-08	SA	-	Last year on this day, I did the Shadow of the Giants 50K w/ Laura's 19 year old son Ben. His first ultramarathon. His second ultramarathon was his awesome 146 mile Badwater to the summit of Mt. Whitney adventure in July of 2008. Added another couple of paragraphs to my Badwater Question and Answer page concerning how I pace myself at the race. I am digressing a bit in that answer, but hopefully it is of interest and will provide some help to others.	-	-
		SA	Rest	Needed a rest day ...
154	06-01-08	SU	-	Badwater is 'next month'. Last chance to dial down the weight I'll be hauling come July 14th. Let's see doing without a 700 calorie delicious gigantic blueberry muffin per day for the next 43 days = 30,000 calories or 8.5 pounds of weight I could do without (or I could eat the daily muffin and only have to run an extra 300 miles between now and Badwater ... I'm already training at the limits of human endurance so that is not possible). Finishing up 22 weeks of 2008. 11.5 hours per week = 253 hours. I need 5 hours today to hit the mark.	-	-
		SU1	Endurance	2 x Craggy Bob Trail Loop. 1:19 first loop; 1:15 second loop = 2:34. Ran @ 50K pace/effort. Pushed the last 20 minutes. Legs felt close to 100%.	1660 feet of ascent & equal descent. Low 2055. Ave 2440. Max 2905.	2 hours 30 min
		SU2	Endurance	Mt. Shasta to home in 3:04. Felt okay for the first 90 minutes; then, death slog on in. No calories for the journey did not help. Wore the MR1062SB to further test them for use at Badwater. First impression is good. Good feel on the flats both walking and running. Less positive first impression on the downhill and canted surfaces ... but, will give it a second test on a big, long downhill to be sure. The shoe is neutral and cushioned versus stability oriented ( which I usually use).	240 feet of ascent & 1300 feet of descent.	3 hours
Total for week 22				14 hours 15 min total training for week = 123% of year's weekly average.	Week 22 Total	14 hours 15 min
Total for 2008				11.52 hours/week average for 2008	Total for 2008	253 hours 30 min
155	06-02-08	MO	-	6 weeks till Badwater. I am in much better shape than I was in 2007 w/ 6 weeks to go. Last year, I had just sustained an injury, was 25 pounds heavier, and things in general were out-of-balance and stressful. All of these things affected my '07 BW race. Going into the race uninjured and hauling less baggage (both on the ass and in the head) makes a huge difference. So, with 6 weeks to go, I have 4 weeks to make a difference in body weight, endurance, and heat tolerance. The final 2 weeks before the race are maintenance weeks. If you don't have it with 2 weeks to go, well you won't have it on race day ... that said, you can do much in the final 2 weeks to undo everything you did in the previous 50 weeks. I think I will not do any more races between now and Badwater in order to simply train and to save the cash. I can get plenty of heat by heading down to Redding, CA although I might want to go to Death Valley for a week to camp out and enjoy the desert. I've never been to the summit of Telescope Peak in Death Valley ... I'd enjoy doing that. Will aim for a 20 hours of training this week. We'll see how the legs hold up.	Weight 199.5	-
			Rest
156	06-03-08	TU	-	Spent much of the day thinking through the itinerary for the race. Decided to fly to Vegas out of Sacramento. Reserved a Chevy Suburban (or 'similar' as the rental companies say) for the crew vehicle. Arranged the remainder of the hotel rooms. Will get back to training tomorrow. I am planning 4 hours each day through the rest of the week. It is time to begin the heat training too.	-	-
			Rest
157	06-04-08	WE	-	Yesterday was difficult. It was the day where the whole Badwater logistics and expense thing became overly complicated and overwhelming. My projection is that the cost for doing BW 2008 is right at $6500 (that works out to $44.50 per mile for 146 miles); and that does not include the income lost by Laura taking off a week and a half from her work as an ER doctor (and for that matter my crew). Badwater is a very pricey adventure even for someone living in California. I do this every year (the race and the worrying). Beyond worrying about the expense of the race, I always get hung up on the actual logistics. Fly or drive? How much of a safety net am I willing to pay for? Whatever combination of driving and flying and hotel rooms and vehicles is decided upon, there are tradeoffs with every plan. I am especially good with finding all the what-ifs. Laura, my wife, is better at finding the solutions. Anywho, the choices have been made; the tickets purchased; the hotel rooms reserved. Time to get on with the last few weeks of training.	-	-
		WE	Endurance	Mt. Shasta to Dunsmuir on the roads. I've been way light on the road workouts and I can feel it. Combine that with long downhills like today, and, I feel beat up.	240 feet of ascent & 1300 feet of descent. Min 2375; 3690 max; 3185 ave.	2 hours 30 min
158	06-05-08	TH	-	I decided to take a look at the cost of Badwater from a different angle. 3 people (myself and 2 crew) are out and about for 8 days on this adventure, not to mention 3 dogs being kenneled for that time. So cost per day is $812.50. Per hour, $33.85. Heck, that's just 57 cents per minute. Way less than a cup of coffee ...
		TH	Endurance	Mt Shasta to Dunsmuir on the roads.	240 feet of ascent & 1300 feet of descent. Min 2375; 3690 max; 3185 ave.	3 hours
159	06-06-08	FR	-	-	-	-
		FR1	Recovery	Big Cat Logging Road Lower Loop w/ dogs.	520 feet of ascent & equal descent. 2425 min; 2910 max.	1 hour
		FR2	Endurance	Black Butte Summit. I have to do this route once a year just to remind myself of how much I hate this route.	1780 feet of ascent & equal descent. 4510 min; 6280 max.	2 hours 20 min.
160	06-07-08	SA	-	Need 7 hours and 40 min to bring the year's total volume to 270 hours. Nice round number. Laura works tonight and tomorrow night so I'll get 5 to 6 hours total running back from Mt Shasta (I ride up to Mt Shasta with Laura when she goes to work, then run back).	-	-
		SA	Endurance	Mt Shasta to Dunsmuir on the roads in 2 hours 24 min. I already feel I am adapting to the roads. I had a nice morning with Laura. Helped her unravel her yarn that had gotten all tangled up. While doing so, we talked about Badwater and what it really is/means to both of us. I am hoping Laura's senior-in-high-school daughter, Hannah, can join us for Badwater. Laura and Hannah crewed me to my best Badwater in 2001. She would make a third member of our crewing team and open the possibility of a pacer ... Laura, Hannah or Connie. That would be good.	240 feet of ascent & 1300 feet of descent. Min 2375; 3690 max; 3185 ave.	2 hours 20 min
161	06-08-08	SU	-	Will take a shot at the 8 hour loop beginning at the dog trail and ascending to the PCT via the Whalen road and continuing clockwise on the PCT back to the start. Don't know if the snowfields will be passable up high. On second thought, will begin up at the high point on the road to put me nearer the snowfield basin just in case it is impassable ... will require a nasty 5 mile 2000' climb at the end of the hike back to the vehicle. Good practice I suppose for the inconvenient placement of the climbs at Badwater.	-	-
		SU	Endurance	Loop. Castle Crags Road at Soapstone Turnoff to PCT. PCT to Dog Trail. Ascend road to close the loop. Wore black long sleeved fleece shirt to add a heat load. Tough HOT climb to finish. Snow not an issue up high. Used GU2O for my drink ... AWFUL. Worst drink ever. Ended up like concrete globs in my water bottle. Stomach didn't want to process it even at 18 ounces per hour in the heat.	4040 feet of ascent & equal descent. Min 2390; Max 6195; Ave 4310.	7 hours 50 min
Total for week 23				19 hours 00 min total training for week = 160% of year's weekly average.	Week 23 Total	19 hours 00 min
Total for 2008				11.84 hours/week average for 2008	Total for 2008	272 hours 30 min
162	06-09-08	MO	Goal	Will aim at 18 hours for the week (150% of the year's average). Half should be on the roads and half should be with a heat load (those 2 things can overlap or not). Need one long one for the week (6 to 8 hours continuous). Will continue to get some downhill miles as that is one of my weak points at Badwater. Need to begin to identify any Badwater equipment that need to be replaced. Congratulations to Allen Belshaw for his win at the Squaw Peak 50 Mile. Next stop for Allen is the Desert Rats 6-day Stage Race. Congratulations to Jesse Doggett for his 100 mile Badwater qualifying run at the FANS 24 Hour.
		MO1	Recovery	O & B on the soft forest trail portion of the Craggy Bob Loop w/ the dogs.	320 feet of ascent & equal descent. Min 2150; Max 2430; Ave 2355.	50 min
		MO2	Endurance	Mt Shasta to Dunsmuir on the roads w/ heat load. Started at Lake Street. Fleece sweats.	220 feet of ascent & 1300 feet of descent. Min 2365; Max 3480; Ave 3060.	2 hours 20 min
163	06-10-08	TU	-	-	-	-
		TU	Endurance	Mt Shasta to Dunsmuir on the roads. Started at Lake Street.	220 feet of ascent & 1300 feet of descent. Min 2365; Max 3480; Ave 3060.	2 hours 20 min
164	06-11-08	WE	Goal	Revised the 2008 total training goal to 340 hours leading up to Badwater. Things are going well and I feel comfortable with adding this 40 hours back into the mix. That's not overdoing it. An average of 15 to 17 hours per week for 4 weeks; then, an easy final week leading to race day on July 14th. If I can remain healthy and uninjured, and continue this level of training, I will go into the race in the best shape since 2001.	-	-
		WE	Endurance	Mt Shasta to Dunsmuir on the roads. Started at MMS.	220 feet of ascent & 1300 feet of descent. Min 2365; Max 3480; Ave 3060.	2 hours 45 min
165	06-12-08	TH	Goal	8 hours 15 minutes for the week going into Thursday. Heading out at 6PM w/ expedition weight fleece top & pants in 80 degree heat for my run. Should be a sweat fest ...	-	-
		TH	Endurance	Mt Shasta to Dunsmuir on the roads. Started at MMS. Completed remaining airline reservations today for BW. Fleece sweats.	220 feet of ascent & 1300 feet of descent. Min 2365; Max 3480; Ave 3060.	2 hours 40 min
166	06-13-08	FR	Goal	11 hours for the week going into Friday. Keep on keeping on. Will head out at 4PM ... 90 degrees for a couple hours w/ heat load ... expedition fleece & tights.	-	-
		FR	Endurance	Mt Shasta to Dunsmuir on the roads. Started at Lake Street. Fleece sweats.	220 feet of ascent & 1300 feet of descent. Min 2365; Max 3480; Ave 3060.	2 hours 45 min
167	06-14-08	SA	Goal	13 hours 40 minutes for the week going into Saturday. Am aiming at 20 hours for the week. My right knee is a bit tender. On the diet front, I have been unnecessarily carbing out with the recent surge of training. I could justify it by noting I am doing a higher percentage of running to walking and I am burning more calories per hour. That may be true, but I do not handle sugar well nor an excess of carbs. Still would like a Badwater race weight of 190 ... got a few pounds to still lose.	-	-
		SA1	Recovery	Treadmill to loosen up the knee.	At home.	20 min
		SA2	Endurance	Mt Shasta to Dunsmuir. MMS start. Nice and easy.	220 feet of ascent & 1300 feet of descent. Min 2365; Max 3480; Ave 3060.	2 hours 45 min
168	06-15-08	SU	Goal	16 hours 45 minutes going into Sunday. Will head out early (on the move at 5AM) to do the 8 hour loop beginning at the Dog Trail and going clockwise. This leads off with 4000 feet of climbing. Lugging the full days water from the start makes it a good strength building exercise. Won't do any running today ... just a steady hike w/ boots, pack and poles. Hope to be back early enough to have coffee w/ Laura before she heads out for her night shift at the hospital. Here's a cool video of Francis Tapon's 5,800 mile 7-month CDT double: Here	-	-
		SU	Endurance	Loop. Began at Dog Trail Parking Lot. Ascended Castle Crags Road to the Soapstone Turnoff. Continued to ascend to PCT. Once on the PCT, proceeded via the trail to the start point. Hot 2nd half w/ temps in the mid 80's and full sun. 24.5 hours for the week. I'm tired. That wraps up the big training for Badwater. 4 weeks to go.	4040 feet of ascent & equal descent. Min 2390; Max 6195; Ave 4310.	7 hours 45 min
Total for week 24				24 hours 30 min total training for week = 198% of year's weekly average.	Week 24 Total	24 hours 30 min
Total for 2008				12.375 hours/week average for 2008	Total for 2008	297 hours 00 min
169	06-16-08	MO	Goal	4 weeks till Badwater.	-	-
		MO	Recovery	Big Cat Lower Loop w/ dogs. Legs fine, but overall a bit tired. Plan on a 100% volume week: 12.375 hours. Gradually blend in the heat training. Will aim for 6 hours w/ heat load this week.	520 feet of ascent & equal descent. 2425 min; 2910 max.	1 hour
170	06-17-08	TU	Goal	Recovery	-	-
		TU	Rest	That was a good 13 day push ... now, a day of rest ...	-	-
171	06-18-08	WE	Goal	Back on it through the end of June ... my plan, 1200 calories per day & 2 hours of training per day. More calories than 1200? Can buy them at 500 calories per additional hour of exercise. On the coaching front, Allen Belshaw continues running well at the Desert R.A.T.S. stage race	-	-
		WE	Food Diary	0815: Myoplex Carb Sense Shake 140 calories; 1120: Chicken Sausage 260 calories; 1300: Baked Tofu 360 calories; 1600: Soy Yogurt 600 calories; 1800: Baked Tofu 360 calories; 2000: Kombucha 100 calories.	1820 calories	-
		WE1	Recovery	PCT w/ dogs. Saw the back end of a bear at about 25 yards.	200 feet of ascent & equal descent.	30 min
		WE2	Recovery	PCT. Not feeling well.	240 feet of ascent & equal descent.	30 min
172	06-19-08	TH	Goal	1200 calories + 2 hours of training. Check out the poem/video from the Sri Chinmoy 3100: Here . And another, from the Sri Chinmoy multi-day races: 'Across the Runiverse": Here Ultramarathoning at its best ... spectacular distances ... done with humility.	-	-
		TH	Food Diary	0200: Kombucha 100 calories; 1300: Small helping of pasta and shrimp 400 calories at most; 1600: Myoplex Carb Sense Shake 140 calories; 2100: Buffalo Meat Patty & Salad & Mango 700 calories; 2100: Kombucha 100 calories.	1440 calories	-
		TH	Endurance	Mt Shasta to Dunsmuir on the roads in 2:33. Started at Lake Street. Fleece sweats.	220 feet of ascent & 1300 feet of descent. Min 2365; Max 3480; Ave 3060.	2 hours 30 min
173	06-20-08	FR	Goal	1950 calories & 3.5 hours of training w/ heat load. Summer Solstice ... the long slide to the dead of winter has begun. Allen Belshaw ran a decisive stage 4 at Desert R.A.T.S. stage race. After 120 miles of racing, Allen now leads Scott Jaime by 1 hour 15 minutes. Stage 5 is 26.2 miles and will be run on Saturday. Good luck Allen!	-	-
		FR	Food Diary	0600: Egg-beaters & sausage & 2 apricots 250 calories; 1000: Tortilla & Hummus 340 calories; 1130: Kombucha 100 calories; 1300: Kale salad 210 calories; 1330: Yogurt 320 calories; 1400: Builders Bar 240 calories; 1445: Tortilla 120 calories; 1700: Hot Dog 250 calories; 2100: Tortilla 250 calories.	2080 calories
		FR1	Recovery	PCT East Side Loop w/ dogs & Laura.	200 feet of ascent & equal descent.	30 min
		FR2	Endurance	Mt Shasta to Dunsmuir in 2:56. MMS start.	220 feet of ascent & 1300 feet of descent. Min 2365; Max 3480; Ave 3060.	3 hours
174	06-21-08	SA	Goal	8 hours for the week going into Saturday. Need 3 hours today. Congratulations to Allen Belshaw for his record setting win at the Desert R.A.T.S. stage race. 21:51 for the 145.2 miles of racing. Allen was the first person to ever break 24 hours for the event. Adding to this impressive accomplishment is the fact that Allen lives and trains in Steamboat Springs ... a tough place to train for racing in the 100 degree temperatures of Moab. And, it was a nice follow-up to his win at the Squaw Peak 50 Mile on June 7th. It is always nice to see a hard-working and hard training fellow like Allen succeed. I wonder if I can get him to consider Badwater 2009?	-	-
		SA	Food Diary	0100: Sausage 240 calories; 0300: Cereal & Soy Milk 300 calories; 1100: Protein Bar 240 calories; 1300: Hot Dog 250 calories; 1500: Kale salad 220 calories; 1600: Kombucha 200 calories; 2015 Sausage 120 calories. 2100: Tomato Soup & Fiber One 500 calories.	2170 calories	-
		SA	Recovery	PCT w/ dogs. 36 min.	200 feet of ascent & equal descent.	30 min
		SA	Endurance	Mt Shasta to Dunsmuir on the roads. Started at Lake Street. Found a $5 bill coming into Dunsmuir. I knew this running thing would pay off someday.	220 feet of ascent & 1300 feet of descent. Min 2365; Max 3480; Ave 3060.	2 hours 30 min
175	06-22-08	SU	Goal	11 hours for the week going into Sunday. Need 1 hour 30 min to hit the week's goal. Do better with staying within the calorie restrictions: 2 hours or less of training allows 1200 calories. Then, it's 500 calories more for every additional hour of training. That is mighty tight, but is addressing previous excesses. My estimate is that (1200 calories + 2 hours of training) x 7 days = 3 pounds of weight loss per week.	-	-
		SU	Food Diary	0700: Kombucha 100 calories. 1100: Eggs, sausage & 1/4 waffle: 650 calories; 1600: Kombucha 100 calories; 1815 Kombucha 100 calories; 1900: Curry & Rice & Apricots 650 calories.	1600 calories	-
		SU	Recovery	Treadmill	At home	30 min
Total for week 25				11 hours 30 min total training for week = 93% of year's weekly average.	Week 25 Total	11 hours 30 min
Total for 2008				12.34 hours/week average for 2008	Total for 2008	308 hours 30 min
176	06-23-08	MO	Goal	3 weeks until Badwater. I'm feeling some indications that it would be wise to take another easy week ... right at 100% volume of 12 hours. Normally, I might bring it up to 125% volume before I would begin my 2 week taper. I need to heal up a bit from the recent road and downhill sessions as I am feeling slightly beat up and am not recovering as promptly as I would like. It is also time to get serious about the heat training. I've done some preliminary work, but now I need to knock down 2 solid weeks of the real deal. I consider a couple weeks of 80 to 90 degrees in normal running gear as a good base level ... that's probably all the heat training anyone under normal circumstances needs. To get ready for Badwater though, I need to up the heat load 2 out of every 3 workouts for another 2 weeks ... that is, run in the 80 to 90 degree temps but with sweats on; or, do my stationary cycling with heat retaining gear on and no fan ... ultimately done outside in the full heat of the day and under the full sun for more heat load. Now, without living in the desert (which I don't), or being willing to make extreme sacrifices (which I'm not), one can only get so heat trained. I've learned that I can get 90% there by being mildly uncomfortable for 2 weeks ... nothing crazy ... just, mildly uncomfortable. As I adapt, I add a little more heat load ... but, stay within the range of mildly uncomfortable.
		MO	Food Diary	0800: Rice 240 calories; 1800: Sandwich, stew & tortilla, apricots 1460 calories.	1700 calories	-
		MO	Rest	-	-	-
177	06-24-08	TU	Goal	-	-	-
		TU	Recovery	PCT w/ dogs & Laura.	200 feet of ascent & equal descent.	30 min
178	06-25-08	WE	Goal	Will do the 8 hour Dog Trail-PCT-Soapstone-Castle Crags Road Loop (counter-clockwise). Start at 0630.
		WE	Food Diary	0545: Perpetuem: 250 calories; 1100: Sustained Energy: 350 calories; 1600 Chips & a candy bar after run: 650 calories; 1900 Sandwich and pudding: 750 calories.	2000 calories	-
		WE1	Endurance	The '8 Hour' Loop. Dog Trail ascent to PCT. PCT to Soapstone Turnoff. Crags road to close loop. Mid- 80's temps. 7:29:55 moving. Listened to remainder of Eckhart Tolle's New World audio book while on the trail. This weekend's WS100 cancelled due to forest fires. First time the race has ever been cancelled in its 35 year history.	4400 feet of ascent & equal amount of descent. Min elevation 2455. Max 6270. Ave 4470.	7 hours 30 min
		WE2	Recovery	43 minutes on the PCT w/ the dogs.	200 feet of ascent & equal descent.	30 min
179	06-26-08	TH	Goal	Badwater 2008 Heat Training Day 1	-	-
		TH1	Recovery	PCT w/ dogs. Another encounter w/ the bear ... think it is the same one. Teddy the dog got him moving with some barking. My legs feel very good. Excellent sign after yesterday's training.	540 feet of ascent & equal descent.	1 hour
		TH2	Endurance	Mt Shasta to Dunsmuir on the roads in 2:37. Started at Lake Street. Lower 80's. Fleece sweats.	220 feet of ascent & 1300 feet of descent. Min 2365; Max 3480; Ave 3060.	2 hours 30 min
180	06-27-08	FR	Goal	Badwater 2008 Heat Training Day 2	-	-
		FR	Heat	2 hours of passive heat training at 100 degrees. Had a tooth extracted today.	-	-
181	06-28-08	SA	Goal	Added some more paragraphs to my Badwater Q & A page 12 hours of training for the week going into Saturday. Tired. Need a rest day.	-	-
		SA	Heat	30 minutes of passive heat training	-	-
			Rest
182	06-29-08	SU	Goal	Badwater 2008 Heat Training Day 3 The '8 hour Loop' clockwise (the hard way) starting at 8:30 (will increase the heat load) from the Dog Trail Parking Area.	-	-
		SU	Endurance	The '8 Hour Loop' clockwise starting at the Dog Trail Parking Area. Started w/ 4000 feet of climb on pavement and dirt road to the PCT. Then, followed the PCT back to the start. Temps in the 90's. 1200 calories & 4 liters of water fueled the trip. No electrolytes. Today was my best time for this loop: 7:15:13.	4400 feet of ascent & equal amount of descent. Min elevation 2455. Max 6270. Ave 4470.	7 hours 15 min
Total for week 26				19 hours 15 min total training for week = 153% of year's weekly average.	Week 26 Total	19 hours 15 min
Total for 2008				12.60 hours/week average for 2008 at the half-year/26 week mark.	Total for 2008	327 hours 45 min
183	06-30-08	MO	Goal	2 weeks till Badwater. This week I'll reduce the week's total training volume to 9.5 hours or 75% of average. The goal is to emphasize heat training while staying loose and healing up. Had a very nice talk w/ Laura about Badwater this morning.	-	-
		MO	Recovery	PCT w/ the dogs. Ran into the bear again ... I am assuming it is the same one. Got a better look today ... definitely an adult ... a big one. Me and the dogs see him about 6 minutes up the dirt road from the start. The bear then runs down hill. Unfortunately, the route I do wraps around into that lower area. I do not want to end up like 'Grizzly Man' ... but it is northern California ... it is a wild place ... these encounters just come with the territory.	200 feet of ascent & equal descent.	30 min
184	07-01-08	TU	Goal	It's July! "I've been heat training since 01 Jun. All of my runs since then have been in a polypro turtle neck under a non-breathing rain jacket/wind breaker with a black wool cap. I've been able to push about 40oz/hr without a problem, sodium at about a gram/hour, calories at about 300 or so. Aside from the annoying squishing sound coming from my shoes, I don't mind it anymore. I also do my hotbox training daily. Usually about an hour walking @ 4mph @ 4% incline with all heaters/fans going. It gets 125+ with about 40% humidity. No attempts at cooling, just water. Again the squishing. Shoes are soaked by the end, but my sweat is not salty at all anymore, so I'm making progress. This is how I trained last time and the heat was tolerable." Unfortunately, that is not my heat training, but that of one of my students who will be running Badwater for the second time. Me? I had a bowl of extra hot soup yesterday ... One year ago today, my wife's son Ben began his Badwater to Mt. Whitney Summit solo. Here are the pictures: Ben's Solo	-	-
		TU1	Endurance	AM: Lower part of the Craggy Bob Trail Loop w/ Laura. Saw a bear cub just off the trail.	400 feet of ascent & equal descent.	1 hour 15 min
		TU2	Recovery	PM: East side PCT w/ dogs.	200 feet of ascent & equal descent.	30 min
185	07-02-08	WE	Goal	-	-	-
		WE1	Endurance	AM: Bunny Flat to the Sierra Cub Hut on Mt Shasta w/ Laura.	1000 feet of ascent & equal descent. Min elevation 7000; Max 8000.	1 hour 30 min
		WE2	Recovery	PM: East side PCT w/ dogs.	200 feet of ascent & equal descent.	30 min
186	07-03-08	TH	Goal	60 min Treadmill Heat/Hill session planned.	-	-
			Endurance	Treadmill @ 4% w/ full heat load. First test of NB 903 shoes.	800 feet of ascent.	1 hour
187	07-04-08	FR	Goal	Awesome photos from the 2006 Badwater race: Here A write-up of the 2006 Badwater featuring the runners from Colorado: Here	-	-
		FR	Recovery	PCT w/ dogs. No bears.	200 feet of ascent & equal descent.	30 min
188	07-05-08	SA	Goal	5 hours 45 min going into Saturday First day of the Tour de France means Badwater is close.	-	-
		SA	Endurance	PCT heading towards Girard Ridge w/ dogs.	540 feet of ascent & equal descent.	1 hour
189	07-06-08	SU	Goal	6 hours 45 min going into Sunday.	-	-
		SU	Endurance	Craggy Bob Trail Loop wearing black fleece sweats. Worked it to the top of the climb in 42 minutes, then walked it in.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 30 min
Total for week 27				7 hours 15 min total training for week = 58% of year's weekly average.	Week 27 Total	7 hours 15 min
Total for 2008				12.40 hours/week average for 2008.	Total for 2008	335 hours 00 min
190	07-07-08	MO	Goal	One week till Badwater. Stay loose. Get some heat. Get organized. Then, travel to Vegas on Friday. Here's the itinerary: FR: Drive to Sacramento, then fly to Vegas. Pickup Race Vehicle. Hook up w/ crew who are also flying into Vegas. Stay in Vegas. Have a nice dinner and rest. SA: Buy coolers, chair, etc. at Walmart in Vegas. Then, drive to Pahrump, NV to stock up on groceries. Continue to Death Valley. Check in, take a nap, then do a bit of organizing the race vehicle and gear. Do a short walk to stay loose. SU: Do a short walk to stay loose. Take a nap. Head to the race meeting. Buy ice. Complete the organization and stocking the race vehicle. MO: Up at 4 AM. Driving by 4:30AM for the start. 6AM start. TU: Continue into the second 24 hours. WE: 12th official finish. 17th career crossing.	-	-
		MO	Recovery	PCT w/ dogs & Laura.	200 feet of ascent & equal descent.	30 min
191	07-08-08	TU	Goal	Some easy stationary cycling w/ heat. More gathering of gear & checking details.	-	-
		TU1	Endurance	Stationary bike w/ sweats while watching the T de F time trial.	At home.	1 hour
		TU2	Endurance	Craggy Bob Trail Loop w/ fleece/neoprene kayaking 'Pants of Death' & heavy sweater top & wool hat. 95 degrees. Nasty.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 45 min
192	07-09-08	WE	Goal	Get closer to having all gear assembled. Spin w/ heat & go for a hike ... will be 100 degrees today.	-	-
		WE	Recovery	Stationary bike w/ half -heat ... bike shorts and heavy fleece top. Completed 340 hours of training since January 1st.	At home.	45 min
193	07-10-08	TH	Goal	Get organized & ready to travel tomorrow. Badwater Gear Planner Page - Not Finalized	-	-
		TH	Rest	-	-	-
194	07-11-08	FR	Goal	Travel to Vegas	-	-
		FR	Rest	-	-	-
195	07-12-08	SA	Goal	Travel to Stovepipe Wells. On the way, buy remainder of supplies at Pahrump. NV.	-	-
		SA	Rest	-	-	-
196	07-13-08	SU	Goal	Attend Race Meeting. Assist in organizing gear and race vehicle.	-	-
		SU	Rest	-
Total for week 28				4 hours 00 min total training for week = 33% of year's weekly average.	Week 28 Total	4 hours 00 min
Total for 2008				12.10 hours/week average for 2008.	Total for 2008	339 hours 00 min
197	07-14-08	MO	Goal	Badwater 2008.	-	-
		MO	Race	Race begins at 0600.	-	18 hours
198	07-15-08	TU	Goal	Badwater Day 2.	-	-
		TU	Race	Race continues.	-	24 hours
199	07-16-08	WE	Goal	Finish Badwater.	-	-
		WE	Race	Completed official finish #12 and career crossing #17 at 9:56 AM in 51:56. Both of my Badwater coaching clients finished successfully: Scott Snyder 37:09; and, Mike Whalen 43:37.	-	10 hours
200	07-17-08	TH	Goal	Clean up the vehicle and travel to Vegas.	-	-
		TH	Rest		-	-
201	07-18-08	FR	Goal	Return vehicle. Relax. Have a nice dinner. Attend Lipizzaner Stallion Show at South Point Equestrian Center.	-	-
		FR	Rest		-	-
202	07-19-08	SA	Goal	Travel to home.	-	-
		SA	Recovery	PCT w/ dogs & Laura.	200 feet of ascent & equal descent.	30 min
203	07-20-08	SU	Goal	Get outside ... perhaps a hike on the PCT and a soak at Stewart Springs. 52.5 hours going into SU.	-	-
		SU	Recovery	PCT Parks Creek Trailhead Loop through Deadfall Meadows, etc. w/ Laura.	1000 feet of ascent & equal descent. Min 6200'; max 7200'.	2 hours 15 min
Total for week 29				54 hours 45 min total training for week = 403% of year's weekly average.	Week 29 Total	54 hours 45 min
Total for 2008				13.58 hours/week average for 2008.	Total for 2008	393 hours 45 min
204	07-21-08	MO	Goal	An easy training day. Do my coaching. Decided to go for 700 hours of total training volume for 2008. This requires an average of 13.5 hours per week for the 52 weeks.	-	-
		MO	Recovery	PCT w/ dogs.	200 feet of ascent & equal descent.	30 min
205	07-22-08	TU	Goal	Just plain tired ... need a rest.	-	-
			Rest
206	07-23-08	WE	Goal	Still feeling drained ... not surprising at 7 days out from the finish. That said, I've been doing a whole lot of carbs which always make me feel like crap. Need to get back to normal ...	-	-
		WE	Recovery	PCT w/ dogs. An unusual amount of bees ...	200 feet of ascent & equal descent.	30 min
207	07-24-08	TH	Goal	Lower the carb count and get the feet moving. Need to be at 405 total hours by the end of the week.	-	-
		TH	Recovery	Craggy Bob Trail Loop w/ Laura in 1:28:48. Saw the bear at about one mile in. Also saw 4 PCT through hikers heading up from Soda Creek.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 30 min
		TH	Recovery	PCT w/ dogs. No bees, bears, or through hikers.	200 feet of ascent & equal descent.	30 min
208	07-25-08	FR	Goal	Continue to get control of the post-race carbo binge. Time to also start controlling the calorie count. I will give myself 1600 for just 'showing up for another day on the planet.' Then, 100 for each hour of training. So, that going to be around 1800 most days. Might be a few days of dialing down to that figure. For today, I'll just resume keeping track. That said, I'd very much like to complete phase 2 of my weight loss program by the end of the year: From 205 to 185. Then, from 185 to 165 by Badwater 2009.	-	-
		FR	Recovery	Mt Shasta Milepost One Logging Road w/ dogs.	Flat at 4000 feet.	30 min
209	07-26-08	SA	Goal	Enjoy the Tour's ultimate time trial! Then, Christopher Miles takes on his first 50 miler today in Minnesota. Jesse Doggett heads out to Death Valley to begin his solo on Sunday. Good stuff. The coaching class of 2009 is starting to assemble. Always interesting to see who is interested in moving up to the ultramarathon. Have decided to focus in 2009 on the part of coaching I enjoy the most: working with regular folks who aspire to their first 50 or 100 miler; or who want Badwater - either as a solo or as an official race entrant.	-	-
		SA	Recovery	Stationary bike spin watching Sastre take it all. 4 hours 45 for the week after spin. 6 hours 15 min takes me to 400 for the year.	At home.	1 hour 15 min
210	07-27-08	SU	Goal	Get up and over the 400 hour mark for the year.	-	-
		SU	Recovery	The '3 hour Loop' in 2:52:40. Soda Creek to Castella to Flume Creek Trail to PCT. Then, PCT to close the loop. No bears, bees, rattlers, or through hikers. Nice and hot.	Approx 1000 feet of ascent & equal descent. 2200 low; 3200 high	3 hours
		SU	Recovery	Partial B17 w/ dogs.	200 feet of ascent & equal descent @ 4000 foot level.	30 min
Total for week 30				8 hours 15 min total training for week = 62% of year's weekly average.	Week 30 Total	8 hours 15 min
Total for 2008				13.40 hours/week average for 2008.	Total for 2008	402 hours
10 week blocks of 2008				1st 10 week block of '08 I did 80 hours of training compared to 140 in '07. 2nd 10 week block of '08 I did 140 hours of training compared to 180 in '07. 3rd 10 week block of '08 I did 180 hours of training compared to 160 in '07. 4th 10 week block of '08 goal is 100 hours of training compared to 80 in '07. Final 12 weeks of '08 goal is 100 hours of training compared to 115 in '07.
211	07-28-08	MO	Goal	14 hours for the week to hit 416 total for the year. Add to the recovery by making the miles nice and easy. Will be helping with the cycling camp in Mt. Shasta this week.	-	-
		MO	Recovery	Castle Lake to Little Castle Lake then up to Heart Lake & return.	1000 feet of ascent and equal descent. 5200 feet low; 6200 high.	2 hours
212	07-29-08	TU	Goal	2 hours of endurance work. Defamiliarize myself w/ the drive through Burger King staff. I went the better part of a year without any fast food. Now, in the recovery from Badwater, I've been going most every day. Of course, the dogs think it is great fun as they get their own cheeseburgers.	-	-
		TU	Recovery	30 minutes on FS Roads behind the Rice Ranch w/ the dogs	Flat @ 3800 feet.	30 min
		TU	Strength	Extreme landscaping. Working the rock wall hillside.	At home.	2 hours
213	07-30-08	WE	Goal	Recovery	-	-
		WE	Recovery	PCT east side loop. Met one battered through hiker ... the dogs liked him ... the stinky-er the better.	200 feet of ascent & equal descent. 2200 foot level.	30 min
214	07-31-08	TH	Goal	2 to 3 hours of endurance work today. Received the excellent news that Jesse Doggett completed his Badwater solo in 57:47 making the coach very proud. 3 Badwater students this year ... three finishes. Gives me a big smile. It really has been a wonderful year of coaching ... regular folks doing extraordinary things ... things that they dreamed about for years. Thanks Jesse for allowing me to share in your adventure! Athlete Allen Belshaw leads day 1 at the Mtn RATS stage race.	-	-
		TH	Recovery	Working the Shasta Cycling Camp. Spent most of the day providing support for the 85 mile McCloud route.	-	-
215	08-01-08	FR	Goal	2 to 3 hours of endurance work today.	-
		FR	Recovery	Spent today providing support for the Shasta Cycling Camp. The ride went to the 6600 pass above Gumboot Lake (the PCT crossing). Some nice hours at 6000 feet. Athlete Allen Belshaw leads day 2 at the Mtn RATS stage race. Here's a pic of him earlier this year on the way to winning the Desert RATS stage Race: Allen's entertaining race report from the Desert RATS: Here	-	-
216	08-02-08	SA	Goal	Yo Scott ... how about that diet? Time to put down the post Badwater 10,000 calorie a day food bag. A whole day of Cliff Bars and Blocks, bananas, followed by a family sized portion of meat loaf, macaroni and cheese, a couple Shastafarian Beers, a double helping of cheesecake ... and 2 cups of Weight-Watchers ice-cream. Athlete Allen Belshaw drops to second place on day 3 at the Mtn RATS stage race.	-	-
		SA	Recovery	PCT w/ dogs.	400 feet of ascent & equal descent. Low 2400. Max 2800.	1 hour
217	08-03-08	SU	Goal	Need 4 hours today to bring the week to 10 hours total. We'll see ... Was interested in whether plain yogurt was a recommended food for those concerned about their blood sugar. Here's an opinion. It's from a dairy company, but is probably still valid. Athlete Allen Belshaw 2nd place at the Mtn RATS Stage Race. A bit short for Allen with no stage longer than 25 miles? He'll be gearing up for the Plain 100 in September. Here's Mtn RATS first place runner Scott Jaime's race report.	-	-
			Recovery	Craggy Bob Trail Loop in 1:39. Anything over 1:30 means I'm tired.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 30 min
Total for week 31				7 hours 30 min total training for week = 57% of year's weekly average.	Week 31 Total	7 hours 30 min
Total for 2008				13.21 hours/week average for 2008.	Total for 2008	409 hours 30 min
218	08-04-08	MO	Goal	Still in recovery mode, but am hoping to start to begin to make forward progress. No hurry. I am just about back to a normal eating pattern. No worries. Just needed to ease up after the long road to Badwater. It will however feel much better to be back to a couple hours a day and a couple thousand calories. Too little exercise and too much food ... I get both more lethargic and more edgy.
		MO	Rest	-	-	-
219	08-05-08	TU	Goal	-	-	-
		TU	Recovery	Lower portion of Craggy Bob Trail Loop in 1:06.	400 feet of ascent & equal descent. Low 2200. Max 2600.	1 hour
220	08-06-08	WE	Goal	Still feel unfocused after the Badwater push. Kind of am in that one foot in front of the other mode. Will aim at an hour today. My awesome nephew, Matt, who crewed at my first Badwater in 1994, has committed to being on the support team for Badwater 2009. Spent a bit of yesterday thinking about one potential client's dilemma: spouse is not supportive/ is worried about what it means to train for/aspire to a Leadville Trail 100 finish. I should add my thoughts on this to my coaching Q & A page as it comes up from time to time. Have added a couple new long-term clients this week. Very enjoyable to be at the beginning of the ultramarathon quest. My favorite thing to hear/read is: "Coach Weber ... I want to run my first 50 miler ... can you help?" Here are pictures from the AdventureCORPS Shasta Cycling Camp that I provided support for last week. I enjoyed meeting all the participants and had a great time. Ashland, Oregon's Steve McNamara's newest: Om Guitar clips at Sounds True.	-	-
		WE	Rest	-	-
221	08-07-08	TH	Goal	Decided to revise down to 640 hours total training for 2008. Pushed hard through Badwater, got it done. Now, I need a break. 240 hours total for the final 20 weeks of the year is just right to be in the right place come January 1st for another push for July 2009. Best meal of the day was super-firm tofu w/ Jalfrezi simmer sauce. Easy, quick tasty.	-	-
		TH	Recovery	PCT East side w/ dogs.	200 feet of ascent & equal descent. 2200 foot level.	30 min
222	08-08-08	FR	Goal	Easy day. Take care of business. Get outside. Watch opening ceremonies of the Games.	-	-
			Endurance	Lower third of Sisson-Callahan Trail.	1500 feet of ascent & equal descent. Low 3500. Max 5000.	3 hours
			Recovery	PCT w/ dogs.	250 feet of ascent & equal descent.	40 min
	08-09-08	SA	Goal	Go long. Plan to leave early to do the Sisson-Callahan trail from Lake Siskiyou to the summit of Mt. Eddy and back. Should take most of the day. Have not been on the upper half of the S-C trail leading to Deadfall Summit. Low point will be 3500; high 9025. Will take the MSR Hyperflow Microfilter for a test drive.	-	-
		SA	Endurance	5 hours up. 3 hours 40 minutes down. Garmin 305 Map & Data	5500 feet of ascent & equal descent. Low 3500. Max 9025.	8 hours 40 min
223	08-10-08	SU	Goal	A recovery day.	-	-
			Recovery	PCT w/ dogs. Legs felt good once I warmed up.	250 feet of ascent & equal descent.	40 min
Total for week 32				14 hours 30 min total training for week = 109% of year's weekly average.	Week 32 Total	14 hours 30 min
Total for 2008				13.25 hours/week average for 2008.	Total for 2008	424 hours 00 min
224	08-11-08	MO	The Plan	4 weeks since Badwater. Still in recovery / no big rush mode.	-	-
			Recovery	Big Cat Logging Road loop w/ dogs. 425 hours for the year. That's 113.8 minutes per day. I averaged 110.4 minutes per day for 2007. Interesting to me how consistent things are from year to year.	400 feet of ascent & equal descent. Low 2200. Max 260	1 hour
225	08-12-08	TU	The Plan	Rest	-	-
			Rest	Rest
226	08-13-08	WE	The Plan	Easy	-	-
			Recovery	B17 Loop.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
227	08-14-08	TH	The Plan	Rest	-	-
				Rest
228	08-15-08	FR	The Plan	Rest	-	-
				Rest
229	08-16-08	SA	The Plan	Hotter Than Hell 12 Hour. Cameron Park, CA. 40 miles. Should be 100 degrees.	-	-
		SA	Race	46.25 miles in 12 hours. 99 degrees. Laura did 50K then called it a day.	Flat 1.25 mile dirt loop at 1300 feet of elevation.	12 hours
230	08-17-08	SU	The Plan	Rest. My 20th anniversary of my first Leadville 100 finish in 1988. That was a life changing day for me. Hardly a day in the last 20 years has gone by where I have not thought about Leadville. At first my thoughts were centered on my own Leadville training, then it was more about training other athletes to achieve their own Leadville dream. Since 1994, when I began to focus on Badwater and the desert, Leadville for me has been exclusively about getting others to the finish line. That has been one of the best parts of my life. I especially enjoy seeing an athlete I coached to his or her first Leadville finish continue on, on their own, to more Leadville finishes. Every once in a while, I see an athlete I worked with become a coach of Leadville runners ... either as part of a formal coaching program or simply offering sound advice to friends ... that makes me also very happy and proud.	-	-
		SU		Rest
Total for week 33				14 hours 00 min total training for week = 105% of year's weekly average.	Week 33 Total	14 hours 00 min
Total for 2008				13.27 hours/week average for 2008.	Total for 2008	438 hours 00 min
231	08-18-08	MO	The Plan	Recovery. Get up and over 450 hours by the end of the week. Will aim at 13.25 hours for the week to hold the average. Might try the Sierra Nevada 53.6 mile Trail Race on September 27th. My right knee is still problematic ... we'll see how it comes around. Alternately, might go to the Bear 100 that weekend to help one of my athletes qualify for Hardrock 2009.	-	-
		MO	Rest
232	08-19-08	TU	The Plan	Laura is in the hospital. A small cut on the sole of her foot last week developed into a serious infection.	-	-
		TU	Rest
233	08-20-08	WE	The Plan	Laura continues in the hospital.	-	-
		WE	Rest		-	-
234	08-21-08	TH	The Plan	Laura continues in the hospital.	-	-
		TH	Rest		-	-
235	08-22-08	FR	The Plan	Laura continues in the hospital.	-	-
		FR	Rest		-	-
236	08-23-08	SA	The Plan	Laura continues in the hospital. One of my newer clients ran a wonderfully strong and steady race at the Bulldog Trail 25K ... made me smile in what was otherwise a very tough day.	-	-
		SA	Rest		-	-
237	08-24-08	SU	The Plan	Laura continues in the hospital. It's been a long week filled with unanticipated challenges. Laura has been seriously ill and is not out of the woods by a long shot. That said, I have not had a 'zero week' in a loooong time; I am going to force myself out the door for a run ... I need it and I think Laura needs me to do it.	-	-
		SU	Endurance	Lower part of the Craggy Bob Trail Loop. Saw the back end of the usual bear about 1.5 miles in.	400 feet of ascent & equal descent. 2200 feet low. 2600 feet max.	1 hour 10 min
Total for week 34				1 hour 00 min total training for week = 8% of year's weekly average.	Week 34 Total	1 hour 00 min
Total for 2008				12.91 hours/week average for 2008.	Total for 2008	439 hours 00 min
238	08-25-08	MO	The Plan	Going to listen to Jon Kabat-Zinn's audio book Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. The words 'The Full Catastrophe' come from Zorba the Greek ... here is a clip from the movie where the words are used. Let's see where it leads. I want to also do what I know helps immensely always: spending quiet time with Laura, doing my training, getting outside with the dogs, and enjoying my work with my coaching clients. Went to the hospital this morning and Laura was up for getting out of bed and going for a wheelchair ride. It was so good to see her well enough to get out of that hospital room if only in a wheelchair. She may get to come home in the next couple of days.	AM Weight: 210.0	-
		MO	Rest		-	-
239	08-26-08	TU	The Plan	See what the day brings ... Laura remains in the hospital. I'll get her out for another wheelchair adventure today. Maybe I can bring the dogs (keep them in the car) to see her. That will cheer her up. Going to get back to keeping my food diary. I have found that is the most powerful tool for motivating myself day-by-day. It is the same with keeping this training log ... keeping track keeps one aware and on the path. Losing weight is a simple thing: burn more calories than on ingests. Being healthy while losing weight is a bit more complicated. Both can be done concurrently. I can drop to 205 by the end of the month as those are the easy pounds to lose. Then, I'll begin the 2 pound per week pattern.	-	-
		TU	Recovery	30 minutes pushing Laura in her wheelchair; 30 minutes walking the dogs at Lake Siskiyou. The wheelchair push was one of the nicer and more meaningful things Laura and I have done together. It was beautiful outside. We laughed. I brought the dogs over to visit her. Mt Shasta was awesome to view. We picked a few blackberries.	Mt. Shasta	1 hour
240	08-27-08	WE	The Plan	Visit Laura. Perhaps another wheelchair push around the Mt Shasta Hospital neighborhood. Perhaps she can come home soon. Stress = Burger King yesterday. Mildly pathetic in my book. How can stuffing a burger ... actually 4 burgers ... solve anything? I understand the dynamics ... now, I need to drive on by the drive through. It's funny that I can resist the temptation to quit at Badwater, but when the everyday stress gets intense ... well, the BK response is irresistible. Breathe deep, put some space around the thought, and drive on by.	-	-
		WE	Strength	Another frustrating day as the doctors try to figure out what is going on with Laura. I shoveled 10 big wheelbarrows of horse manure and carted them out of the paddocks as therapy. I'll count it as a strength workout. Also, took Laura outside in the wheelchair for a walk.	Mt. Shasta	1 hour 30 mn
241	08-28-08	TH	The Plan	Visit Laura. Day 10 of this hospital ultramarathon. Multiple tests were done today that ruled out all the scary stuff for Laura. While waiting for those tests, Laura and I watched the beginning of Zorba the Greek on a mini-DVD player that Dr. Barry lent us. That was a nice oasis. I am so amazed by Laura's fellow doctors, nurses, staff ... everyone at Mercy Mt. Shasta hospital who contributes to her care. Laura's ER colleague Dr. Morris said it all: "Laura is our sister". To be treated like that at work, or anywhere, is a special thing.	-	-
		TH	Rest		-	-
242	08-29-08	FR	The Plan	Visit Laura. Day 11. Get her outside for a bit. Then, get the dogs out for a short hike and a swim. Perhaps some more therapeutic horse stall cleaning. My weight is trending down despite the horrific diet of BK burgers and hospital puddings. It is too scary to log. Perhaps next week will get back to something more normal and healthy ... and Laura home.	-	-
		FR	Rest	Wheelchair push, then did some physical therapy with Laura. Did some standing and some mini-squats. Also did some lay on the back and pull the legs to the chest and then gently push to the ceiling repeats. Brought the big swiss ball for her to prop her legs on. Things are on the mend according to Laura, but it is far from over. She's a doctor so she knows as well as anyone I suppose the good news and the bad news. The foot fights on. Laura is up 45 pounds (153 to 198) from the start of her hospital stay from third spacing or edema. Hopefully, the tide will soon turn.	-	30 min
243	08-30-08	SA	The Plan	Visit Laura. Day 12. See what the day brings. Did some updates to my ultramarathon calendar . Definitely need to do some strength training at the horse barn and get the dogs outside for a walk. Not much real training happening. Laura lost 1 pound today ... first day in 12 that her weight has not gone up.	-	-
		SA	Strength	Wheelchair push and horse stall cleaning biathlon.	-	1 hour
244	08-31-08	SU	The Plan	Triathlon in Mt. Shasta. Then, visit Laura. Day 13 in the hospital. Got another scare as one doctor was suggesting today that she might lose her toe ... seems like one doctor says one thing, then another says another thing. Laura lost another pound since yesterday ... that's 2 pounds of 45. Going home was not mentioned. Laura seems in good spirits and actually did a lap of the hospital ward on her own two feet with me pushing the IV pole. I am proud of her.	-	-
		SU	Race	Tinman Triathlon. Half mile swim in Lake Siskiyou, 10 miles cycle, 4.5 mile road and trail run in 1:46:38. The last time I swam was one year ago at the same labor day triathlon. Thank goodness those YMCA swim lessons from my youth are so well ingrained. A bit of an ache in my left heel caused me to take it easy on the last mile of the run. A fun morning.	At 3500 feet	1:46:38
Total for week 35				6 hours 00 min total training for week = 47% of year's weekly average.	Week 35 Total	6 hours 00 min
Total for 2008				12.71 hours/week average for 2008.	Total for 2008	445 hours 00 min
245	09-01-08	MO	The Plan	Day 14 in the hospital for Laura. No one would have ever predicted on day one that she'd still be in the hospital 2 weeks later. Laura had a good day, albeit in the hospital. Spent time on her own walking and sitting. We went for a walk together down to visit her ER buddies and to review the CT results with the radiologist. I have a good heel bruise from yesterday. Will need to cross train this week while waiting for the heel to heal. Time for some spinning and P90X. Will see how the week plays out, but will aim for 10 hours of total training volume. A full coaching day ahead. Visit Laura. New Badwater music for 2009 playlist: Artist: fourcolor Album: Air Curtain Track: Curves of Air. Here's a link : fourcolor my space page Curves of Air ... that's what Badwater sounds like to me once I am underway and marveling at the space all around me.	AM Weight: 208.0	2600 calories
			Rest		-	-
246	09-02-08	TU	The Plan	Visit Laura. Day 15 in the hospital. Getting closer to her coming home? Laura and I went for a short walk outside, no IV pole - no wheelchair. Things are getting better. The doctors are still considering what is in store for the little toe. More will be learned after another session in the OR today. Laura asked for me to get her a new notebook for journaling ... a good sign she is back to her self.	-	-
			Rest		-	-
247	09-03-08	WE	The Plan	Visit Laura. Day 16 in the hospital. My body is doing a good job holding the line at 208 despite the lack of exercise and overabundance of burgers.	-	-
			Strength	Horse stall cleaning.	-	30 min
248	09-04-08	TH	The Plan	Laura comes home today on Day 17. Phase one ends. Phase two begins.	-	-
			Rest		-	-
249	09-05-08	FR	The Plan	Help Laura.	-	-
			Strength	Horse stall cleaning.	-	30 min
250	09-06-08	SA	The Plan	Help Laura	-	-
			Strength	Horse stall cleaning	-	15 min
251	09-07-08	SU	The Plan	Laura's diagnosis: necrotizing fasciitis . Nasty, scary, random ... we are in for a fight.	-	-
			Rest	Took Laura to visit the horses. Watched 'Into the Wild' in the evening.	-	-
Total for week 36				1 hours 15 min total training for week = 10% of year's weekly average.	Week 36 Total	1 hours 15 min
Total for 2008				12.40 hours/week average for 2008.	Total for 2008	446 hours 15 min
252	09-08-08	MO	The Plan	Head down to Redding, CA to see a specialist. Result ... Laura is admitted to the Mercy Redding Hospital w/ a trip to the OR tomorrow to further investigate the wound and infection in her foot. Say a little prayer for Laura ... she is a good one who has helped so many people in her 20 years as a physician. Day 18 in the hospital.	AM Weight: 210.0	-
		MO	Rest		-	-
253	09-09-08	TU	The Plan	Visit Laura. Day 19 in the hospital. Another trip to the OR to clean out the wound, do bone biopsies, explore the margins, install a wound vac.	-	-
		TU	Rest		-	-
254	09-10-08	WE	The Plan	Visit Laura. Day 20 in the hospital. Got the confirm that the infection got into the bone. Laura has decided to have the small toe of her left foot amputated. How much more will be decided by the surgeon during the surgery. That will happen on Friday. She is staying strong and seems more and more at peace with things. We had a nice little dinner date in the hospital room ... we had some Fettuccine Alfredo and Pumpkin Cheesecake that I brought in from a restaurant. Put the house on the market today.	-	-
		WE	Rest		-	-
255	09-11-08	TH	The Plan	Day 21. I remember 09-11 ... Laura and I had just moved to Frisco, Colorado. That morning we were doing some spinning when the planes hit the Towers. Laura spent the rest of that day doing what she does ... taking care of her patients. Today Laura is the patient and continues in the hospital. Day 21. Shirley, her horse riding buddy, will come to visit her. I'll be down there too. She'll get her PIC line for the steady stream of antibiotics for the next several weeks. Laura and I had a nice day at the hospital. A game of Scrabble ... some Key Lime Cheese Cake. Laura is my hero and my love ... strong, smart, loving, steady, calm, and kind ... she fills the room with her smile even in this troubled days. Eckhart Tolle writes: Whenever tragic loss occurs, you either resist or you yield. Some people become bitter or deeply resentful; others become compassionate, wise and loving. Yielding means inner acceptance of what is. You are open to life. ... When you yield internally, when you surrender, a new dimension of consciousness opens up. If action is possible or necessary, your action will be in alignment with the whole and supported by creative intelligence, the unconditioned consciousness which in a state of inner openness you become one with. Circumstances and people then become helpful, cooperative. Coincidences happen. If no action is possible, you rest in the peace and inner stillness that come with surrender. You rest in God.	-	-
			Rest		-	-
256	09-12-08	FR	The Plan	Visit Laura. Day 22 in the hospital. Laura's surgery was carried out without complications. The toe and about half of the metatarsal were removed. Skin grafting will be required. IV antibiotics for a couple more weeks. Now that the infected bone has been removed, perhaps the healing can begin.	-	-
		FR	Recovery	An hour or two of 'worry walking' during the waiting.	At the hospital	1 hour
257	09-13-08	SA	The Plan	Visit Laura. Day 23 in the hospital. Will start the day unloading some hay in Mt Shasta for the horses, then drive down to Redding to visit Laura for the afternoon. Athlete Allen Belshaw is on course at the Plain 100. I'm tired.	-	-
		SA	Strength	Stacking hay bales, etc.	Mt Shasta	1 hour
258	09-14-08	SU	The Plan	Visit Laura. Day 24 in the hospital. Laura is in good spirits. Trying to find the combination of oral pain meds which will allow her to go home. Looks like another trip to the OR tomorrow where the surgeon will do some follow-up work preparing her to go home. Skin grafting will occur in a couple weeks. These are all positive developments involving healing versus fighting the monster that got a hold of her foot one month ago. At best, we are still looking at 2 months before she is back to work. Many challenges and dangers remain. One day at a time. Athlete Allen Belshaw wins the Plain 100 and sets a new course record.	-	-
Total for week 37				2 hours 00 min total training for week = 17% of year's weekly average.	Week 37 Total	2 hours 00 min
Total for 2008				12.11 hours/week average for 2008.	Total for 2008	448 hours 15 min
259	09-15-08	MO	The Plan	Visit Laura. Day 25 in the hospital. Up early to do my coaching. Then, head down to Redding, about an hour's drive, to get down to the hospital. Laura's follow-up surgery is scheduled for 1300. She is definitely getting stir crazy after a month in the hospital. In talking with her on the phone this morning, her topics of conversation were the Tyra Banks show where the feature was on 'Men who like to get Squashed' ... by a call girl who weighs 500 pounds ... I guess she sits on them while she eats a birthday cake; the second topic was her telling me a lengthy story about chickens. A lengthy story ... Surgery went according to plan. She might be able to come home tomorrow if she can control her pain.	AM Weight 212.0	-
		MO	Strength	Horse Stall clean-up.	Mt Shasta	15 min
260	09-16-08	TU	The Plan	Visit Laura. Day 26 in the hospital. Laura will stay in the hospital for another day. Spent a good part of the day looking for a house to lease. Found a nice basic one level place at Lake Shastina w/ 3 bedrooms, 2 baths, 2 car garage, greenhouse, & dog kennel. I brought Abbey the dog to look at it and she approved.	-	-
			Rest
261	09-17-08	WE	The Plan	Morning spent leasing the house. Finished everything by 2PM. Then, drove down to Redding to get Laura. She was ready to go by 4:30PM. Drove up to Mt Shasta to get her meds, then over to Lake Shastina to show her the house. This will be our last night in Dunsmuir.	-	-
			Rest
262	09-18-08	TH	The Plan	Moving	-	-
		TH	Strength	Moving. Most of the day. Will count as 2 hours.		2 hours
263	09-19-08	FR	The Plan	Continue the move.	-	-
		FR	Strength	Moving. Most of the day. Will count as 2 hours.	-	2 hours
264	09-20-08	SA	The Plan	Get out for a short run & continue moving.	-	-
		SA	Endurance	Easy run/walk.	-	1 hour
		SA	Strength	Moving. Several hours. Will count as 2 hours.	-	2 hours.
265	09-21-08	SU	The Plan	Get out for a short run & continue moving.	-	-
		SU	Endurance	Pushed Laura around the Zen Mtn Loop.	-	1 hour 30 min
		SU	Strength	Moving. Most of the rest of the day.	-	3 hours
Total for week 38				10 hours 45 min total training for week = 86% of year's weekly average.	Week 38 Total	11 hours 45 min
Total for 2008				12.10 hours/week average for 2008.	Total for 2008	460 hours 00 min
266	09-22-08	MO	The Plan	Coaching. Moving. Short run.	-	-
		MO	Endurance	Ran the Zen Mtn. Loop.	-	1 hour
		MO	Strength	Moving for a good bit of the day.	-	2 hours
267	09-23-08	TU	The Plan	Moving.	-	-
		TU	Strength	Moving.	-	2 hours
268	09-24-08	WE	The Plan	Moving.	-	-
		WE	Strength	Moving.	-	2 hours
269	09-25-08	TH	The Plan	Moving.	-	-
		TH	Strength	Moving.	-	2 hours
270	09-26-08	FR	The Plan	Moving.	-	-
		FR	Strength	Moving.	-	2 hours
		FR	Endurance	Ran the Zen Mtn. Loop	-	1 hour
271	09-27-08	SA	The Plan	Take the day off from moving. Relax. Do a couple short runs. Scott Snyder completed the Bear 100 to qualify for Hardrock. Teresa Rensch completed the Sierra Nevada Double Marathon on her way to the Rocky Raccoon 100 in February.	-	-
		SA	Endurance.	1 hour w/ the dogs, then 2 x 1 hour around the Zen Mtn Loop.	-	3 hours
272	09-28-08	SU	The Plan	Take the day off from moving. Do a couple short runs.	-	-
		SU	Endurance	1 hour w/ the dogs on the Zen Mtn Loop.	-	1 hour
Total for week 39				16 hours 00 min total training for week = 131% of year's weekly average.	Week 39 Total	16 hours 00 min
Total for 2008				12.20 hours/week average for 2008.	Total for 2008	476 hours 00 min
273	09-29-08	MO	The Plan	Survival. One of those days. Drove Laura down to Redding for a follow up appointment w/ the surgeon. She's off all antibiotics now. Still non-weight bearing on the left foot. Will have a skin graft next Wednesday.	-	-
		MO	Strength	Moving. Muscled the boxes from the attic.	-	2 hours
274	09-30-08	TU	The Plan	Better day. Get some more stuff moved. Have the satellite internet service installed.	-	-
		TU	Strength	More moving. Took on the loft at the old place.	-	2 hours
275	10-01-08	WE	The Plan	More moving.	-	-
		WE	Strength	Finished off the attic and the loft. Getting down to the last of it.	-	2 hours
276	10-02-08	TH	The Plan	More moving. Would like to get out for a couple hours of running this afternoon.	-	-
		TH	Endurance	Zen Mtn Loop w/ dogs	-	1 hour
		TH	Strength	Moving.	-	1 hour
277	10-03-08	FR	The Plan	Finish off the moving today. Will have some help to finish off the last of the heavy stuff.	-	-
			Strength	Moving the last of the stuff from the inside of the building.	-	2 hours
278	10-04-08	SA	The Plan	Got on the scale. Good news ... 214. Bad news ... 214. While I am unhappy that I am 214, I am glad I am not more. (When I am not training I eat more and I eat worse). That said, I am about the same as I was last year at this time. My average weight in week 40 of 2007 was 216.4. Having those numbers from last year, both total training and weight, gives me confidence that I can get back on track. I have 2 days of 'extreme paperwork' to complete before Monday. I don't think that I can include that as training, so I will need to get out for some running. Laura is doing better though she is bored and anxious to move onto the next stage: skin graft and helping that to take. If all goes well this coming week, then she will be able to start bearing weight on the foot in another 3 weeks or so.	Weight 214.0	-
		SA	Endurance	Rode the mountain bike from Lake Shastina to Dunsmuir.	-	2 hours 30 min
			Strength	Moving	-	1 hour 30 min
279	10-05-08	SU	The Plan	Rest	-	-
		SU	Rest		-	-
Total for week 40				14 hours 00 min total training for week = 114% of year's weekly average.	Week 40 Total	14 hours 00 min
Total for 2008				12.25 hours/week average for 2008.	Total for 2008	490 hours 00 min
280	10-06-08	MO	The Plan	Coaching. 40 Weeks till Badwater 2009. Race Date is July 13 - 15, 2009.	-	-
		MO	Rest	-	-	-
281	10-07-08	TU	The Plan	Extreme Paperwork 2008 and meet w/ accountant.	-	-
		TU	Rest	-	-	-
282	10-08-08	WE	The Plan	Skin Graft Day for Laura at Mercy Redding.	-	-
		WE	Rest	-	-	-
283	10-09-08	TH	The Plan	Rest	-	-
		TH	Rest		-	-
284	10-10-08	FR	The Plan		-	-
		FR
285	10-11-08	SA	The Plan	Work outside and a short run.	-	-
		SA	Strength	Took another bite out of the cleanup of the lot at the new house. Concentrated on the back fence area and adjacent flower beds. Unloaded some more stuff and took some other stuff to the dump. Took the dogs out for a short walk. Feel horribly out of shape.	-	3 hours
286	10-12-08	SU	The Plan	Get outside. Watched the Man of La Mancha w/ Laura in the morning. Very much enjoyed the movie; and, Sophia Loren in a scoop necked peasant dress ... well ... it convinces me there is a benevolent force in the universe.	-	-
		SU	Endurance	Cycling. It's been a while since I've ridden 3 hours straight (last week I had to take a couple breaks). The cycling in the Lake Shastina area (our new digs) reminds me of what cycling was in the 80s around Boulder, Colorado ... nice quiet roads through farm & ranch country. A pleasure. Lake Shastina is on the north side of Mount Shasta and is completely different than the south side of the mountain (where we lived the past couple of years). The north side is expansive valley, volcanic rock, juniper forest, dry. The south side is the Sacramento River headwaters and canyon ... narrow ... confined. I think Laura and I needed the openness and vistas of the north for our healing.		3 hours
Total for week 41				06 hours 00 min total training for week = 50% of year's weekly average.	Week 41 Total	06 hours 00 min
Total for 2008				12.10 hours/week average for 2008.	Total for 2008	496 hours 00 min
287	10-13-08	MO	The Plan	A busy day. Laura has a follow up appointment in Redding to assess the skin graft that was performed last Wednesday. That's 3 hours of driving total plus the appointment itself. That will take a good chunk of the day. Got on the scale after a full weekend of the very worst food possible: toaster strudels and pizza. Laura's hospital buddies keep bringing over comfort food and I keep eating it. 218.5. So, I've gained 20 pounds since my low weight leading to Badwater 2008. I am hoping that it is the billion grams of sodium I've been consuming along with the lack of real training. I began my weight loss regimen last year in response to both the shock of seeing pictures of me at Badwater 2007 (I looked like a gigantic pumpkin in my orange shirt at the starting line) and some very concerning blood sugar readings post Badwater 2007. Time to draw the line once again. Overdoing carbs always makes me feel awful. More importantly, it makes me sick. I know if I want to be a diabetic it is at my doorstep. Last year, dramatically reducing my carbs (to include journaling everything) dropped my blood sugar reading significantly ... from pre-type 2 diabetic to normal. I don't want that problem and I know it is within my power to choose ... at this point. If I continue to put it off, it may get past what I can control. I think the combination of P90X sessions, endurance sessions on the feet, and higher intensity sessions on the bike made a huge difference in the past. That, and limiting total carbs to less than 100 grams per day. I'm now in the last 10 week block of 2008. The rest period after Badwater is over and the training resumes. 39 weeks till BW 2009.	Weight 218.5	1725 calories
		MO	Rest
288	10-14-08	TU	The Plan	Journal all food intake. Endurance training of 1 hour.	Weight 220.0	765 calories
		TU	Endurance	Zen Mtn Loop w/ dogs in 70 minutes	Lake Shastina	1 hour 10 min
289	10-15-08	WE	The Plan	Rest Day	Weight 215.0	1280 calories
		WE		Rest
290	10-16-08	TH	The Plan	Tight control of calories and carb intake. Get outside for a long bike ride. Laura sent back her wound vac today as she no longer needs it. The kitties were disappointed. They liked that 'gurgling' sound. Laura started to do some high rep - low weight upper body work today.	Weight 214.0	2120 calories
		TH	Endurance	Cycling. Lake Shastina-Grenada-Gazelle-Edgewood-Lake Shastina.	Ave Elevation 3000'	3 hours 50 min
291	10-17-08	FR	The Plan	Keep net carbs under 100 grams & calories less than 2000. Deadfall Lakes Loop w/ dogs in the AM; long bike ride in the PM. Eye Exam in Medford, OR in afternoon.	Weight 213.5	2300 calories
		FR	Endurance	Deadfall Lakes Loop w/ dogs. No snow yet. Plenty of water and mud for the dogs to enjoy.	Ave elevation 7000'	2 hours 6 min
292	10-18-08	SA	The Plan	Cycling in AM. Then, back to Medford to pick up glasses in PM. 2000 calories or less. 100 net carbs or less.	Weight 214.0	1260 calories
		SA	Endurance	Cycling. Lake Shastina-Big Springs Road-A12-HW 97-Lake Shastina	High 4000'; low 3000'	2 hours 30 min
293	10-19-08	SU	The Plan	Get in 2.5 hours to hit 12 hours for the week.	Weight 213.0	2620 calories
		SU	Endurance	Cycling. Lake Shastina-Edgewood-Gazelle-Yreka-Montague-Big Springs-Lake Shastina.	High 3500'; Low 2500 feet.	5 hours
Total for Week 42				14 hours 30 min total training for week = 119% of year's weekly average.	Week 42 Total	14 hours 30 min
Total for 2008				12.15 hours/week average for 2008.	Total for 2008	510 hours 30 min
Nutrition for Week 42				1725 calories/day ave for the week. 214.91 pounds average weight for the week.
294	10-20-08	MO	Rest
		MO	Notes	Coaching took a good bit of the day focusing on the upcoming Helen Klein event. I have 4 clients doing the event: 1 for the 30K; 2 for the 50K; 1 for the 50 mile.	Weight 213.0	1850 calories
295	10-21-08	TU	Rest	Rest	-	-
		TU	Notes	Having been having an extended bout of plantar fasciitis. Decided to change shoes to help resolve this problem. Ordered the NB1224ST. Should have them by Friday to see if they will be the choice for next weekend's Helen Klein 50K. Spent a couple hours organizing the workout area and equipment at the new house. Laura continues her healing at home, still non-weight bearing on the left foot.	Weight 213.0	2925 calories
296	10-22-08	WE	Endurance	Cycling. Lake Shastina-Edgewood-Gazelle-Yreka-Montague-Little Shasta--Lake Shastina.	High 3500'; Low 2500 feet.	4 hours 45 min
		WE	Notes	Found the P90X DVDs lost temporarily in the move to Lake Shastina, so now's a good time to start using them. Will also get some endurance training in. Might do the Whiskeytown Trail Race on Saturday as a treat.	Weight 213.5	2000 calories
297	10-23-08	TH	Recovery	Out and back on E & E Lane w/ dogs.	3000' elevation	1 hour 15 min
		TH	Notes	Started day w/ trip to Redding for Laura's post-op appointment. It has been 2 weeks since the skin graft. Today she had the staples removed from the donor site on her thigh. The PA took a look at the skin graft and said it was doing great. She was given the go ahead to start weaning herself from crutches and to begin putting some weight on the foot to include doing some walking around the house. Very good news. On our way home from Redding, we stopped at the Soda Creek Trailhead of the Pacific Crest Trail and the entrance to the Craggy Bob Trail Loop - Laura's favorite running loop. I thought it would be a great psychological boost for Laura to walk onto that loop, if only for a few steps - no crutches, no IV pole - marking a significant point in her healing. Seeing her take those steps onto the Craggy Bob Loop was as powerful a moment as seeing her finish her first 100 miler years ago ... perhaps more so.	Weight 213.5	2000 calories
298	10-24-08	FR	The Plan	Rest	-	-
		FR	Notes	Get rested up for tomorrow's event.	Weight 214.0	2000 calories
299	10-25-08	SA	Race	Whiskeytown Trail 50K in 8:51 Course Profile	Min elevation 1200; Max 3020. 10240 total vertical. Longest unbroken climb 1400 feet in 2 miles.	9 hours
		SA	Notes	A very tough course. 10,240 total vertical (TV = total ascent + total descent). Had Plantar Fasciitis problems at 10 miles. The PF made the next 21 miles slow and painful. Used a Hammer Gel Pac (full) to created an arch support ... saved my race. Was close to the cutoffs from 20 miles on in. The Garmin 305 really helped to stay on a pace that would get me in under the 9 hour limit. Had that 'beat to shit' feeling following the race.	Weight 214.5	4620 calories
300	10-26-08	SU	Rest
		SU	Notes	Have not been this sore in years. Think it is a combination of not doing much running in the past 10 weeks combined with working around the PF on the 50K. Feel like I ran 100 miles, not 31.	Weight 212.5	3000 calories
Total for Week 43				15 hours 00 min total training for week = 124% of year's weekly average.	Week 43 Total	15 hours 00 min
Total for 2008				12.22 hours/week average for 2008.	Total for 2008	525 hours 30 min
Nutrition for Week 43				18,375 total calories = 2627 calories/day ave for the week. 213.42 pounds average daily weight for the week.
301	10-27-08	MO	Rest	Slackin'	-	-
		MO	Notes	Actual weight is 218.0 this morning, but I know that's due to the post race edema. I'll 'spill that off' today and tomorrow. 15 hours of training last week with minimal weight loss means too many calories were taken in. I know from past experience that the weight loss for me comes from calorie restriction. It does not seem 'fair' that I can train as much as I do, eat normally and still remain overweight, but that's a fact. Goal for the week is to hold true to the 1200 calorie per day rule. If I want more calories I have to earn them ... 400 calories per 1 hour of training. If I want 2000 calories, then I need 2 hours of training. If I want 2800 calories, then I need 4 hours of training that day. That is a bit brutal, but it's the only way I know that will break this resistance level. Laura has begun doing 20 minute sessions on the stationary bike (soft pedaling on the left) plus some ab/upper body weight work. She's doing a lot more walking around the house without aid of crutches. This week marks 10 weeks since she went into the hospital. She's come a long way and has fought hard to get where she is. Signed the papers to clear the Sacramento Ave Property from the books. The Dunsmuir chapter of our lives is soon to be closed.	Weight 218.0	3800 calories
302	10-28-08	TU	Endurance	Cycling. 4:50:32. Lake Shastina-Little Shasta-Montague-Yreka-Grenada-Gazelle-Edgewood-Lake Shastina. Legs were quite trashed from Saturday; still, good to get out. Getting stronger on the bike.	Rolling hills at 3000'	5 hours
		TU	Notes	Post-race edema of 104%.	Weight 222.0	3110 calories
303	10-29-08	WE	Rest		-	-
			Notes	Edema is going down, slowly. Still stiff and with a bit of a cold. Am starting to rule out running Helen Klein on Saturday. Trashed is one thing; sick is one thing ... together ... bad idea.	Weight 218.0	-
304	10-30-08	TH	Strength	5 hours of moving gear from Mott Storage to Mount Shasta. Will count as 2.5 hours.	Mt Shasta	2 hours 30 min
			Notes	Legs are still sore. Have decided not to run the 50K, but will instead provide support for my runners doing the race.	-	-
305	10-31-08	FR	Travel	250 miles drive to Sacramento for the Helen Klein races.	-	-
			Notes	Met w/ 2 clients upon arrival in Sacramento. Russell and I decided that the 50 mile versus the 50K would be Saturday's event.	-	-
306	11-01-08	SA	Event	Cycled a couple hours while providing support at the Helen Klein races.	-	2 hours
			Notes	A rainy day at the Helen Klein Races. 4 clients. K.S. ran the 30K in good form. R.R. ran his first 50K with ease in 7:27. R.C. ran his first 50 mile in 9:29 w/ a split of 5:15 at 50K. T.R. ran her PR at 50 miles in 11:11.	-	-
307	11-02-08	SU	Travel	Back to Lake Shastina	-	-
			Notes	Nice to be back home with Laura and the dogs and cats.	-	-
Total for Week 44				9 hours 00 min total training for week = 78% of year's weekly average.	Week 44 Total	09 hours 30 min
Total for 2008				12.16 hours/week average for 2008.	Total for 2008	535 hours 00 min
308	11-03-08	MO	Rest	Rest
			Notes	Coaching early. Then, Laura has a follow-up appointment w/ her surgeon in Redding. Nice dinner at Susan and Marty's house.	Weight 218.5	3520 calories
309	11-04-08	TU	Rest	Rest
			Notes	Watch the election coverage and the end of the Bush - Clinton dynasty.	Weight 218.5	3520 calories
310	11-05-08	WE	Endurance	Walked 10 miles in 2:47 on dirt roads. Light snow at high point.	Rolling hills at 3000 to 3500 feet.	2 hours 47 min
			Notes	56th birthday today. Laura walked a quarter mile today on the treadmill.	Weight 218.5	2680 calories
311	11-06-08	TH	Endurance	Walked 10 miles in 2:45. Same route as yesterday.	Rolling hills at 3000 to 3500 feet.	2 hours 45 min
			Notes	Laura walked .33 miles today on the treadmill. Laura met with the orthotic man.	Weight 217.0	3520 calories
312	11-07-08	FR	Endurance	Walked 10.62 miles in 2:59. Big Lake Shastina road loop. Did 40/20's for about 4 miles. Tired.	Rolling hills at 2800 to 3200 feet.	2 hours 59 min
			Notes	Laura returns to the ER today ... as the physician, not the patient. It is exactly 80 days since she was admitted into the hospital with the first signs of her illness. You're a tough one, Laura.	Weight 216.0	4520 calories
313	11-08-08	SA	Endurance	Walked 5 miles starting at Military Pass and heading down to the Vietnam Sculpture Park & Return	Hills at 4000 feet.	1 hour 30 min
			Strength	1 hour 30 minutes of raking up about a quarter acre of pine needles.	Lake Shastina	1 hour 30 min
			Notes	Laura walked .4 mile on the treadmill today. Athlete Scott Snyder is on course at the Mother Road 100 Mile in Oklahoma. This will be his 4th 100 mile completion this year to include Badwater. He's doing it w/ his buddy John Hobbs.	Weight 216.0	3520 calories
314	11-09-08	SU	The Plan	10.62 miles. Friday's route clockwise. 40/20's for a least half the workout. On the Big Springs road near Hoy Park I found the remains of a dog that was maybe 2 or three days gone. The dog had a collar on so I removed it and will call in the dog tag rabies number to locate the owner.	Rolling hills at 2800 to 3200 feet.	2 hours 45 min
			Notes	I've been having a hard time sleeping the last week or so. A bit run down overall. Scott finished his 100 in 28:34 - no muss, no fuss. Laura walked .5 mile on the treadmill today and worked a 4 hour shift in the ER.	Weight 216.5	1875 calories
Total for Week 45				14 hours 20 min total training for week = 117% of year's weekly average. Includes 46.25 miles of walking at an average of 16:45 per mile.	Week 45 Total	14 hours 20 min
Total for 2008				12.21 hours/week average for 2008.	Total for 2008	549 hours 20 min
315	11-10-08	MO	Endurance	11.30 miles. Did 40/20's for about 2 hours. Very steady. Did 300 calories during session.	Rolling hills at 2800 to 3200 feet.	3 hours 3 min
			Notes	35 weeks till Badwater '09. Found the dog's owner and took her to her dog on Big Springs Road. She told me the dog was one and a half years old, his name was Brady, and that he was a good boy. I helped the lady load up the dog into her truck so she could bury him on her property. Laura walked .6 mile on the treadmill.	Weight 213.5	2905 calories
316	11-11-08	TU	Endurance	Walked 10.13 miles. Last 3 were w/ the dogs. Wore right knee support. 300 calories.	Lake Shastina	3 hours 4 min
			Notes	Right knee hurts a bit. May need to address pronation on that side. Laura walked .7 of a mile on the treadmill and worked 4 hours in the ER.	Weight 214.0	2220 calories
317	11-12-08	WE	Strength	Raking up and loading truckload of wet pine needles.	-	1 hour
			Notes	Needed a rest day from everything. Went to Stewart Springs for a mineral bath. Laura walked .8 of a mile today on the treadmill and worked 4 hours in the ER.	Weight 213.5	4000 calories
318	11-13-08	TH	Endurance	10.50 miles. 40/20s the whole way. Wore right knee support.	2800 to 3000 feet w/ a few hills.	2 hours 36 min
			Notes	A headache of a day. 6 hours fixing a computer issue. The 10.5 miles was a relief afterwards. The knee support I have used off and on for the past 2 seasons sure felt good and helped. After a blowout diet day on Thursday, I came back strong w/ a sub-1000 day.	Weight 215.0	890 calories
319	11-14-08	FR	Recovery	3.57 mile walk w/ dogs at 7AM on the Lake Shastina dirt roads.	Flat at 2800 feet	1 hour
			Recovery	1.50 mile walk w/ Laura & the dogs at noon on the Lake Shastina dirt roads.	Flat at 2800 feet	30 min
			Notes	37 miles going into the weekend.	Weight 214.0	1990 calories
320	11-15-08	SA	Recovery	5 miles walking w/ dogs.	Lake Shastina	1 hour 30 min
			Endurance	10 miles. First 5 went okay doing 40/20s; then, I ran out of gas. Long walk in. Listened to Tolle's "Gateways to Now' on the way out; then, began Ralston's 'Between a Rock and a Hard Place' on the way back in.	Rolling hills at 2800 to 3100 feet.	2 hours 45 min
			Notes	52 miles going into Sunday.	Weight 214.5	2340 calories
321	11-16-08	SU	Endurance	8 miles. Had that 'no carb' feel.	Rolling hills at 2800 to 3100 feet.	2 hours 10 min
			Notes	Listened to another section of Ralston's book. Interesting to have seen him in Lone Pine at the end of Badwater this year. He must have been crewing somebody. At Lone Pine, post-race, he was going through the mountain of abandoned food, coolers and gear to take stuff over to the homeless shelter. Laura walked 1.6 miles.	Weight 212.0	2395 calories
Total for Week 46				17 hours 40 min total training for week = 143% of year's weekly average. Includes 60 miles this week at an average of 16:10/mile.	Week 46 Total	17 hours 40 min
Total for 2008				12.326 hours/week average for 2008.	Total for 2008	567 hours 00 min
Nutrition for Week 46				16,740 total calories = 2391 calories/day ave for the week.
322	11-17-08	MO	Endurance	Walked 10 miles in 2:58:25. Finished listening to Ralston's book on the walk. Magnificent sunset late in the walk while on Rainbow Drive above Lake Shastina.	800 feet of ascent & equal descent. High 3100; low 2800.	2 hours 58 min
			Notes	Starting the week 1 pound lighter than last Monday; 6 pounds lighter than 2 weeks ago. I am suspecting that my 2800 calorie allowance per day for maintenance is incorrect. Based on this last week's numbers the figure is closer to 1882 calories per day. This most likely explains why I am not losing as much as I'd like. So, for this week, I am going to use 1882 versus 2800 for my computations. Laura walked 1.7 miles	Weight 212.5	2067 calories
323	11-18-08	TU	Recovery	AM: 3 miles walk w/ dogs	Flat at 2800'	53 min
			Notes	Best 3 day weight average in a while: 212.33. Spent the afternoon heading down to Redding to go to the dentist. Had a tooth extracted (it had had 2 root canals already; it wasn't getting a third). Did not eat in the afternoon in anticipation of the dentist's appointment. Laura walked 1.8 miles. Small abrasion on the center of the graft on her foot. Be careful ...	Weight 212.5	880 calories
324	11-19-08	WE	Endurance	Walked 10.16 miles in 2:53.	870 feet of ascent & equal descent. High 3100; low 2800.	2 hours 53 min
			Notes	Other than the walk, took a rest day. Watched Juno w/ Laura.	Weight 212.0	1155 calories
325	11-20-08	TH	Endurance	Walked 10.06 miles in 2:52. First three miles w/ the dogs.	720 feet ascent & equal descent. High 3100; Low 2800.	2 hours 52 min
			Notes	Too many calories today. That said, the 1854 calorie/day average for these 4 days is good.	Weight 211.0	3315 calories
326	11-21-08	FR	Recovery	3 miles walk w/ dogs	Flat at 2800'.	54 min
			Notes	36.22 miles going into the weekend. Laura works her full night shift at the ER since her surgery.	Weight 212.5	1556 calories
327	11-22-08	SA	Endurance	12 miles. 40/20s for 10, then walked it in.	820 feet of ascent & equal descent. High 3050; low 2875.	2 hours 58 min
			Notes	48.22 miles going into Sunday. 13 hours 28 min. 10,028 calories for the 6 day total = 1671/day. My body is putting up a good fight to hold it's weight. I should be down 1.738 pounds for this 6 day period. I may have to revise down the 1882 calorie per day amount that I have used this week as the maintenance level.	Weight 212.5	1055 calories
328	11-23-08	SU	Endurance	13 miles. 10 miles w/ 40/20s most of the way. Then, 3 miles walk w/ the dogs.	870 feet of ascent & equal descent. High 3100; low 2800.	3 hours 24 min
			Notes	61.22 miles for the week. Dave O. ran his first trail marathon today in Florida in 4:10. Well done!	Weight 210.5	1900 calories
Total for Week 47				16 hours 52 min total training for week = 135% of year's weekly average. Includes 61.22 miles this week at an average of 16:32/mile.	Week 47 Total	16 hours 52 min
Total for 2008<