Coach Weber's 2009 Training Log

Day of Year	2009 Date	Day	Mode	Location/Description of Training	Intensity/Notes	Duration
001	01-01-09	TH	Run/Walk	AM: 4.0 miles Zen Mtn. Loop w/ Laura and the dogs.	High 3000'; Low 2800'.	1 hr 10 min
-	-	-	Run/Walk	PM: 6.0 miles on the Zen Mtn. Loop.	High 3000'; Low 2800'.	1 hr 50 min
-	-	-	Notes	Morning Foot Pain = 4. Will continue w/ Advil, arch support, and massage. 635 total training hrs in 2008. Laura walked and ran 100K total in December. 4th day of transitioning to Dr. McDougall's low fat, high fiber Vegan program. Info at McDougall Plan. Begin 400 hrs of training leading to Badwater.	214.5	Vegan, Low Fat, High Fiber Day 1
002	01-02	FR	Run/Walk	4.0 miles w/ the dogs on the Big Springs Power Line.	High 3200'. Low 3000'.	1 hr 10 min
-	-	-	Notes	Morning Foot Pain = 3.5.	214.0	Vegan, Low Fat, High Fiber Day 2
003	01-03	SA	Run/Walk	6 miles done 4.0 miles w/ the dogs on the Zen Mtn. Loop followed by 40 minutes on treadmill.	High 3000'. Low 2800.	1 hr 50 min
-	-	-	Notes	100% McDougall day. Low fat, high fiber, Vegan, eat as much as I want. Foot is still tender. Pain remains at 3.5 level.	213.5	Vegan, Low Fat, High Fiber Day 3
004	01-04	SU	Run/Walk	6.3 miles on the treadmill. 0.5 mile flat, followed by 0.5 mile at 10% for 5 miles. Then, 1.3 miles flat.	1320' of ascent.	2 hrs
-	-	-	Notes	Left foot still torqued. Continuing with Advil. 100% McDougall day.	212.0	Vegan, Low Fat, High Fiber Day 4
005	01-05	MO	Run/Walk	2 miles on the treadmill. Made myself do this one.	At 3000'.	37 min
-	-	-	Notes	Badwater 2009 application available today. 100% McDougall. Foot continues to hurt.	211.0	Vegan, Low Fat, High Fiber Day 5
006	01-06	TU	Run/Walk	AM: 3.4 miles Run/Walk on the treadmill steady at 5% incline = 31.7 miles.	At 3000'. 900' feet of ascent.	1 hr
-	-	-	Run/Walk	PM: 5.3 miles w/ the dogs on the Zen Mtn. Loop = 37.0 miles.	High 3000'. Low 2800'.	1 hr 40 min
-	-	-	Notes	Keep working through the injury. Continuing on the basic McDougall program. Energy is excellent.	211.5	Vegan, Low Fat, High Fiber Day 6
007	01-07	WE	Run/Walk	AM1: 4 miles on the treadmill with incline ranging from 0 to 5% to keep it interesting = 41 miles.	At 3000'.	1 hr 12 min
-	-	-	Run/Walk	AM2: 5 miles on the treadmill. Flat w/ a few jogs here and there = 46 miles.	At 3000'.	1 hr 11 min
-	-	-	Run/Walk	PM: 2 miles on the treadmill.	At 3000'.	38 min
-	-	-	Notes	Hit 48 miles for the week ... all walking due to the injury. 48 miles in 14 hrs 15 min = 3.37 mph. Takes some willpower and patience.	212.0	Vegan, Low Fat, High Fiber Day 7
Total for week 01				14.25 total training hrs for week = 100% of year's average 48.00 miles for the week.	Week 1 Total	14 hrs 15 min
Total for 2009				14.25 total training hrs per week average for 2009 48.00 miles for the year.	Total for 2009	14 hrs 15 min
008	01-08	TH	Run/Walk	AM1: Run/Walk 6 miles on the treadmill at 3.3 mph on the flats.	At 3000'	1 hr 50 min
-	-	-	Run/Walk	AM2: 4 miles w/ the dogs on the Zen Mtn. Loop	High 3000'. Low 2800'.	1 hr 15 min
-	-	-	Notes	Aim at 52 miles for week 2 of 2009.	211.5	Vegan, Low Fat, High Fiber Day 8
009	01-09	FR	Run/Walk	AM: 6 miles w/ the dogs. 3 out & 3 back on the Zen Mtn & Shastina Lakebed.	3000' high. 2800' low.	1 hr 42 min
-	-	-	Run/Walk	PM: 2 miles.	At 3000'	38 min
-	-	-	Notes	Each time I think the foot is getting a little better, it gets a little worse. Time to get on the bike and let this heal.	210.5	Vegan, Low Fat, High Fiber Day 9
010	01-10	SA	Cycling	One hr steady spin on the indoor trainer.	At 3000'.	1 hr
-	-	-	Cycling	Lake Shastina - Big Springs- Grenada - Gazelle - Lake Shastina Loop. Cold!	High 3000'. Low 2600'.	3 hrs 15 min
-	-	-	Notes	Cross trained to protect the foot.	211.0	Vegan, Low Fat, High Fiber Day 10
011	01-11	SU	Cycling	Rode the Lake Shastina - Big Springs Rd. - Harry Cash Rd. - Little Shasta - Big Springs Rd - Home Loop	High 3000'. Low 2600.	2 hrs 42 min
-	-	-	Notes	12 hr 20 minutes total after this morning's training session. Submitted my Badwater '09 application today.	210.0	Vegan, Low Fat, High Fiber Day 11
012	01-12	MO	Rest	Rest	-	-
-	-	-	Notes	Mondays are the best day to rest as it is the busiest coaching day. 26 weeks till BW.	210.5	Vegan, Low Fat, High Fiber Day 12
013	01-13	TU	Cycling	Sundial Bridge in Redding heading up the Sacramento River Bike Trail & return on the mountain bike.	Low 475'. High 775'.	2 hrs 40 min
-	-	-	Notes	Went down to Redding to get into some warmer temps for the day.	210.5	Vegan, Low Fat, High Fiber Day 13
014	01-14	WE	Cycling	Same route as Sunday. Had to lock up the wheels at 25 mph to avoid a dog. Cold and foggy.	High 3000'. Low 2600.	2 hrs 37 min
-	-	-	Notes	Already feeling stronger on the road bike. I'm very happy with the McDougall Program of eating: Vegan, low fat, high fiber, & eat until I'm full. Easy to follow, steady energy level, inexpensive, and low hassle. I like not having to count calories. I also intuitively know that restricting carbs does not work for an endurance athlete for any long period of time. Thank you Laura for finding this program for me.	208.0	Vegan, Low Fat, High Fiber Day 14
Total for week 02				17.50 total training hrs for week = 110% of year's average This week: 0% strength training + 30% hiking + 70% cycling = 100%	Week 2 Total	17 hrs 30 min
Total for 2009				15.875 total training hrs per week average for 2009	Total for 2009	31 hrs 45 min
015	01-15	TH	Rest
-	-	-	Notes	Tired. Need to recharge. Foot is feeling better with the rest from walking and running. Cycling is not aggravating it. Day # 20,526 of my life.	208.5	Vegan, Low Fat, High Fiber Day 15
016	01-16	FR	Cycling	Did the Lake Shastina - End of Big Springs Road - Little Shasta - back to Big Springs Rd and in loop. Cold! Foggy! The shit head dog from Wednesday was joined by 2 equally aggressive friends today. Wished I had a frame pump like the old days to play polo on their heads.	High 3000'. Low 2600.	2 hrs 40 min
-	-	-	Notes	Felt good on the bike. Enjoying putting in the miles while allowing the foot to heal.	209.0	Vegan, Low Fat, High Fiber Day 16
017	01-17	SA	Cycling	Home- Big Springs Rd - Rt. on A12 - Left. on Harry Cash - Left on Hart - Left on Big Springs - Home	High 3000'. Low 2600.	2 hrs 35 min
-	-	-	Notes	Had low energy upon getting up, but felt strong on the bike in the afternoon.	208.0	Vegan, Low Fat, High Fiber Day 17
018	01-18	SU	Cycling	Same as yesterday. Fueled by Laura's Vegan pumpkin muffins I got my fastest time of the week.	High 3000'. Low 2600.	2 hrs 32 min
-	-	-	Notes	Was scheduled to run the Redding Marathon today, but will not run in order to continue to allow the foot to heal. Foot got hurt on 12-21-08. So, it's been 4 weeks (but only one week since I decided I needed to stop walking and running until it feels much better).	208.5	Vegan, Low Fat, High Fiber Day 18
019	01-19	MO	Cycling	60 minutes of cycling on the indoor trainer.	At home. 3000'.	1 hr 00 min
-	-	-	Notes	The podium gals of the Giro d'Italia are hot ... much hotter than the Tour de France gals ... enjoying the DVDs of the 2008 Giro.	207.0	Vegan, Low Fat, High Fiber Day 19
020	01-20	TU	Cycling	AM: 53 minutes on the indoor trainer.	At home. 3000'	53 min
-	-	-	Run/Walk	PM: 4.35 miles w/ the dogs on the Zen Mtn. + Lakebed Loop	At 3000'	1 hr 20 min
-	-	-	Notes	11 hrs 00 min after the walk.	208.0	Vegan, Low Fat, High Fiber Day 20
021	01-21	WE	Run/Walk	AM: 4.35 miles w/ the dogs on the Zen Mtn. Loop + Lakebed.	At 3000'	1 hr 15 min
-	-	-	Cycling	PM: One hr easy spin on the bike watching some more of the Giro.	At 3000'	1 hr 00 min
-	-	-	Notes	Very happy with hitting the 45 hr mark at the end of week 3 of 2009 while working through the injury. Also, am frankly impressed and heartened by staying tight with the McDougall eating program. Heard from my old friend Comrades Champion Charl Mattheus today. Perhaps we can plan a good adventure together or a trip to Comrades 2010.	208.0	Vegan, Low Fat, High Fiber Day 21
Total for week 03	-	-	-	13.25 total training hrs for week = 88% of year's average This week: 0% strength training + 20% hiking + 80% cycling = 100%	Week 3 Total	13 hrs 15 min
Total for 2009	-	-	-	15.00 total training hrs per week average for 2009	Total for 2009	45 hrs 00 min
022	01-22	TH	Run/Walk	AM: 5.25 miles w/ the dogs on the Zen Mtn. Loop & Lakebed.	High 3000'. Low 2800.	1 hr 35 min
-	-	-	Cycling	PM: 55 minute spin on the trainer. Giro heads into the Dolomites.	At home. 3000'.	55 minutes
-	-	-	Notes	Plan for 15 hrs for week 4 to hit 60 hrs for the first 4 weeks of 2009.	208.0	Vegan, Low Fat, High Fiber Day 22
023	01-23	FR	Run/Walk	AM: 5.25 miles w/ the dogs on the Zen Mtn. Loop & Lakebed. Lots of birds on the lake.	High 3000'. Low 2800. 280' of climb. 280' of descent.	1 hr 36 min
-	-	-	Cycling	PM: 54 minute spin. About an hours rest between the walk and the ride.	At home. 3000'.	54 minutes
-	-	-	Notes	50 hrs total for 2009. In 2008, I did not hit 50 hrs until Feb. 10th. In 2007, I did not hit 50 hrs until January 29th.	208.0	Vegan, Low Fat, High Fiber Day 23
024	01-24	SA	Run/Walk	AM: 5 miles w/ the dogs and Laura an the Zen Mtn. & Lakebed Loop.	High 3000'. Low 2800. 280' of climb. 280' of descent.	1 hr 30 min
-	-	-	Cycling	1 hr 20 min of spinning finishing the last of the Giro '08 DVDs.	At home. 3000'.	1 hr 20 min
-	-	-	Notes	7 hrs 50 min total to close day 3 of week 4	208.0	Vegan, Low Fat, High Fiber Day 24
025	01-25	SU	Run/Walk	AM: Walked 5 miles on the Zen Mtn. Loop & Lakebed = 9 hrs 20 min.	High 3000'. Low 2800. 280' of climb. 280' of descent.	1 hr 30 min
-	-	-	Cycling	PM: 40 minute spin to bring the total to 10 hrs even. Watching the Tour of Ireland.	At home. 3000'.	40 min
-	-	-	Notes	My weight has been remarkably stable. Glad to see it budge a little bit today. An inch or two of snow on the ground here in Lake Shastina.	207.5	Vegan, Low Fat, High Fiber Day 25
026	01-26	MO	-	Rest	-	-
-	-	-	Notes	Lowest weight of 2009.	206.5	Vegan, Low Fat, High Fiber Day 26
027	01-27	TU	Run/Walk	Walked 5 miles on the Zen Mtn. & Lakebed Loop.	High 3000'. Low 2800. 280' of climb. 280' of descent.	1 hr 30 min
-	-	-	Notes	Tired. Getting out for the Run/Walk was as a struggle.	207.5	Vegan, Low Fat, High Fiber Day 27
028	01-28	WE	Run/Walk	AM: Walked 5 miles w/ Laura and the dogs. Black ice everywhere ... not so smart.	High 3000'. Low 2800. 280' of climb. 280' of descent.	1 hr 30 min
-	-	-	Run/Walk	PM1: Walked 3.4 miles on an out and back route from home.	At 3000'.	1 hr 00 min
-	-	-	Cycling	PM2: 1 hr of cycling on the trainer to complete week 4. Watching Tour of Ireland.	At home. 3000'.	1 hr 00 min
-	-	-	Notes	3 hrs 30 min today for 15 total for week 4 ... a bit unmotivated I'll admit. Got it done in spite of that.	206.0	Vegan, Low Fat, High Fiber Day 28
Total for week 04	-	-	-	15.00 total training hrs for week = 100% of year's average This week by time: 0% strength training + 67% hiking + 33% cycling = 100%	Week 4 Total	15 hrs 00 min
Total for 2009	-	-	-	15.00 total training hrs per week average for 2009	Total for 2009	60 hrs 00 min
029	01-29	TH	Run/Walk	40 minutes w/ the dogs.	At 3000'.	40 min
-	-	-	Notes	Lowest weight of 2009. Will aim at another 15 hrs of training for week 5 of 2004. Teddy and Abby the dogs are 6 years old today.	204.5	Vegan, Low Fat, High Fiber Day 29
030	01-30	FR	Run/Walk	AM: 1 hr 20 minutes with the dogs.	At 3000'.	1 hr 20 min
-	-	-	Cycling	PM: 60.1 miles. Home-Edgewood-Gazelle-Grenada-Montague-Little Shasta-Big Springs-Home	3000' High. 2600' Low.	4 hrs 00 min
-	-	-	Notes	Not too cold today. High 40s, low 50s on the bike.	205.0	Vegan, Low Fat, High Fiber Day 30
031	01-31	SA	Run/Walk	10 miles on the Clickapudi Trail in Redding. My foot felt good for about an hour, then not so much.	At 1000'. Hills.	2 hrs 45 min
-	-	-	Notes	Lowest weight of 2009.	204.0	Vegan, Low Fat, High Fiber Day 31
032	02-01	SU	Cycling	Home-Big Springs-Grenada-Gazelle-Edgewood-Home.	High 3000'. Low 2600'.	2 hrs 45 min
-	-	-	Notes	11 hrs 30 minutes at the end of the day. Feel good aerobically. Foot does not bother me on the bike. Based on yesterday's run, it would be a mistake to do the Jed Smith 50K next weekend. A bit disappointed by that as I really enjoy that race. Way To Cool 50K is in 6 weeks ... I should be able to get it together by then.	204.0	Vegan, Low Fat, High Fiber Day 32
033	02-02	MO	Rest		-	-
-	-	-	Notes	-	204.5	Vegan, Low Fat, High Fiber Day 33
034	02-03	TU	Cycling	Home-Big Springs-Grenada-Old Westside Road-Canyon O & B-Gazelle-Edgewood-Home	-	3 hrs 45 min
-	-	-	Notes	Total training after today's workout: 15 hrs and 15 minutes	205.0	Vegan, Low Fat, High Fiber Day 34
035	02-04	WE	Rest	-	-	-
-	-	-	Notes	-	-	Vegan, Low Fat, High Fiber Day 35
Total for week 05	-	-	-	15.00 total training hrs for week = 100% of year's average This week by time: 0% strength training + 33% hiking + 67% cycling = 100% This week's mileages: hiked 17 miles; cycled 150 miles.	Week 5 Total	15 hrs 00 min
Total for 2009	-	-	-	15.00 total training hrs per week average for 2009	Total for 2009	75 hrs 00 min
036	02-05	TH	Rest	-	-	-
-	-	-	Notes	-	205.0	Vegan, Low Fat, High Fiber Day 36
037	02-06	FR	Rest	-	-	-
-	-	-	Notes	-	205.0	Vegan, Low Fat, High Fiber Day 37
038	02-07	SA	Run/Walk	10.5 mile out and back hike on the hilly Greenhorn & Humbug Trails in Yreka w/ Laura. Includes a .5 mile warm-up off Garmin.	Garmin Map & Data	3 hrs 20 min
-	-	-	Notes	Needed the rest the past 3 days. Weight stayed stable which is quite impressive. Still will aim at 15 hrs for the week. 3 hrs per day for the next 5 days.	205.0	Vegan, Low Fat, High Fiber Day 38
039	02-08	SU	Run/Walk	10.3 hilly miles w/ Laura on the Humbug Trail Loop.	Garmin Map & Data	3 hrs 25 min
-	-	-	Notes	Wore ankle support and took 800mg of Advil prior to training.	205.0	Vegan, Low Fat, High Fiber Day 39
040	02-09	MO	Run/Walk	9.34 hilly miles on the Humbug Trail Loop w/ Ready the Dog.	Garmin Map & Data	3 hrs 00 min
-	-	-	Notes	Ankle is a bit stiff, but not trashed. Snowed a little bit last night. 40 days of the McDougall Eating Plan. Lost 9.5 pounds without ever being hungry. Actually have eaten an enormous amount of food and calories every day ... just Vegan, low fat, high fiber.	205.0	Vegan, Low Fat, High Fiber Day 40
041	02-10	TU	Run/Walk	8.35 hilly miles heading up to Humbug Pass on trails. Return on the Upper Ditch Trail to close the loop. Snowing on the way down. Wore ankle brace, but d/n take any Advil.	Garmin Map & Data	2 hrs 45 min
-	-	-	Notes	Gaining confidence that the foot is healing.	206.0	Vegan, Low Fat, High Fiber Day 41
042	02-11	WE	Run/Walk	PM1: 5 miles w/ the dogs on the Zen Mtn Loop & Lakebed.	At 3000'.	1 hr 30 min
-	-	-	Notes	Too tired to grunt out the last of the 15 hrs. It was a hard week so 14 was still an A+. I'll pick that hour back up in week 7.	205.0	Vegan, Low Fat, High Fiber Day 42
Total for week 06	-	-	-	14.00 total training hrs for week = 94% of year's average This week by time: 0% strength training + 100% hiking + 0% cycling = 100% This week's mileages: hiked 44 miles.	Week 6 Total	14 hrs 00 min
Total for 2009	-	-	-	14.83 total training hrs per week average for 2009	Total for 2009	89 hrs 00 min
043	02-12	TH	Run/Walk	AM: 4 miles w/ the dogs on the basic Zen Mtn. Loop	At 3000'	1 hr 15 min
-	-	-	Run/Walk	PM: Pushed through the snow to do the Hurry Up Humbug Trail Loop (same as Monday's route). Did not wear the Garmin, so I'll use the data & map from Monday.	Garmin Map & Data	3 hrs 10 min
-	-	-	Notes	Need 16 hrs for the week to stay on the 15 hr/wk pace. Will hit 100 hours for the year on day 46. In comparison, in 2008, I hit the 100 hour mark on day 80. Day 43 ends at 93 hrs 25 min.	205.5	Vegan, Low Fat, High Fiber Day 43
044	02-13	FR	Run/Walk	Snowshoed 8.19 miles from Greenhorn Reservoir Dam to Humbug Pass via the Upper Ditch/Humbug Trail & Jeep Road.	Garmin Map & Data	3 hrs 05 min
-	-	-	Notes	Day 44 ends w/ 96 hours 30 min.	204.0	Vegan, Low Fat, High Fiber Day 44
045	02-14	SA	Rest	Got on the treadmill and had nothin' ... walked 10 minutes at 5% & stopped. Need a rest day.	At home.	10 min
-	-	-	Notes	Looks like the next 2 weeks are going to be wintry here in Northern California.	204.0	Vegan, Low Fat, High Fiber Day 45
046	02-15	SU	Run/Walk	PM1: 2 x the basic Zen Mtn Loop. One loop (+ lakebed) w/ the dogs; the second by myself.	At 3000'	2 hrs 30 min
-	-	-	Cycling	PM2: 1 hour of cycling on the trainer watching stage 4 of the Tour of Ireland.	At 3000'	1 hr 00 min
-	-	-	Notes	Hit 100 hours today.	204.0	Vegan, Low Fat, High Fiber Day 46
047	02-16	MO	Run/Walk	PM1: Zen Mtn Loop + Lakebed extension w/ the dogs.	At 3000'	1 hr 30 min
-	-	-	Cycling	PM2: 45 minutes watching stage 5 of the Tour of Ireland. A bit tired.	At 3000'	45 min
-	-	-	Notes	Received my acceptance notice for Badwater. The countdown to official finish #13 and career crossing #18 begins. 21 weeks until Badwater. Day 47 ends w/ 102 hours 25 min. Goal is 105 hours by the end of day 49.	205.0	Vegan, Low Fat, High Fiber Day 47
048	02-17	TU	Run/Walk	AM: Zen Mtn Loop + Lakebed extension w/ the dogs; + 30 minutes at Greenhorn Reservoir	At 3000'	2 hrs 00 min
-	-	-	-	8 year anniversary of Laura and I officially getting together. Made hotel reservations for DV & Lone Pine. Awesome John Moore will be returning to crew - John got me through finish #10 in 2005. Day 48 ends w/ 104 hrs 25 min.	204.0	Vegan, Low Fat, High Fiber Day 48
049	02-18	WE	Run/Walk	AM: Zen Mtn Loop + Lakebed extension w/ the dogs & Laura.	At 3000'	1 hr 30 min
-	-	-	Cycling	PM: Very windy 41.79 mile loop to end the week. Garmin takes weather data from the Mt. Shasta weather station which is way different than Lake Shastina & the valley north to Yreka.	Garmin Map & Data	3 hrs 10 min
-	-	-	Notes	Day 49 ends w/ a 20 hour week & 109 hours of training for the year.	205.0	Vegan, Low Fat, High Fiber Day 49
Total for week 07	-	-	-	20.00 total training hrs for week = 128% of year's average This week by time: 0% strength training + 75% hiking (50 miles) +25% cycling = 100% This week's mileages: hiked 50 miles; cycled 70 miles.	Week 7 Total	20 hrs 00 min
Total for 2009	-	-	-	15.57 total training hrs per week average for 2009	Total for 2009	109 hrs 00 min
050	02-19	TH	Run/Walk	AM: Zen Mtn Loop + Lakebed extension w/ the dogs. Hundreds of ducks on Lake Shastina.	At 3000'	1 hr 30 min
-	-	-	Cycling	PM: 58.75 mile suffer-fest in strong, steady winds and powerful gusts.	Garmin Map & Data	4 hrs 40 min
-	-	-	Notes	Lowest weight of 2009. It seems like these big drops are the way it works for me. My weight will be hold at a particular level despite calorie level or activity. Then, boom. It drops. It will then go up a little but a new set point is signaled. That said, I thin the critical variable for 2009 is going McDougall. There may be a small amount of dehydration from yesterday's cycling. That said, I'm 14 pounds lighter than on January 1st. Day 50 ends w/ 115 hrs 10 min = 2 hrs 18 min/day for 2009.	200.5	Vegan, Low Fat, High Fiber Day 50
051	02-20	FR	Run/Walk	AM: Zen Mtn Loop + Lakebed extension w/ the dogs. Nice and sunny w/ no wind.	At 3000'	1 hr 30 min
-	-	-	Cycling	PM: Much nicer weather today, though still cool. 38.26 miles.	Garmin Map & Data	2 hrs 35 min
-	-	-	Notes	10 hrs 15 min for the week already.	200.0	Vegan, Low Fat, High Fiber Day 51
052	02-21	SA	Run/Walk	1 hour out and 1 hour back out to and on Rainbow Circle.	Garmin Map & Data	2 hrs 00 min
-	-	-	Notes	Laura did 12.5 miles today. Her longest run since her illness. She looked happy.	Did not weigh in	Vegan, Low Fat, High Fiber Day 52
053	02-22	SU	Run/Walk	AM: Here and there w/ the dogs ... Milk House Island, etc.	Garmin Map & Data	1 hr 45 min
-	-	-	Run/Walk	PM: The hilly 9.85 mile version Humbug Trail Loop from the dam. Less than a mile in the snow.	Garmin Map & Data	3 hrs 20 min
-	-	-	Notes	A rainy day here in Lake Shastina. Sunday ends with 126 hrs 20 min. = 2 hrs 23 min/day ave.	202.5	Vegan, Low Fat, High Fiber Day 53
054	02-23	MO	Run/Walk	I need a rest ... 46 minute walk. Monday ends w/ 127 hours.	At 3000'	46 min
-	-	-	Notes	Well, back to 204.0. Looks like that set point is more powerful than I thought. I do not anticipate training more than 20 hours per week, so I will need to find the answer somewhere other than volume . I do not wish to add much intensity between now and Badwater as I am still in 'healing mode' with the foot and cannot risk injuring anything else between now and July. Injuries will happen, but I need not ask for the trouble that usually comes w/ high volume + greater intensity. I know I can finish Badwater with the deep endurance built from 400 hours of training in the January through June period = averaging 2 hrs 15 min/day or 15.75 hours/week if I go to the start line healthy and uninjured, heat trained and have a solid support crew. So, I think what I must do is go on the weight loss version of McDougall. The regular version got me down to 204 - 206 which is awesome; but, the next loss will require cutting out flour products etc. I'll miss my muffins and pancakes (which were made vegan, no fat ... and tasted best a half-dozen at a sitting). I am not making any changes today though. Anywho, coaching to do ... and, 20 weeks till Badwater today. Will send my entry fee in today with the required paperwork to make it official.	204.0	Vegan, Low Fat, High Fiber Day 54
055	02-24	TU	Run/Walk	Hilly Humbug Trail Loop from the dam. Got it right today. One loop is 10.5 miles from the dam ... 3 loops will make a nice 50K. Tuesday ends w/ 130 hrs 12 min for the year. Still 1 more day in week 8.	Garmin Map & Data	3 hrs 12 min
-	-	-	Notes	Spring is coming ... saw a bee and a butterfly.	204.0	Vegan, Low Fat, High Fiber Day 55
056	02-25	WE	Run/Walk	The hilly Humbug Trail Loop. Used the dirt road versus the ravine trail to see what difference it made in distance. It turns out the two routes are virtually the same ... only .03 of a mile difference. I am definitely into my groove as the difference between yesterday and today was a mere 9 seconds. A little bit of rain in the final mile.	Garmin Map & Data	3 hrs 12 min
-	-	-	Notes	Will go through 133.33 hours today which is 1/3 of the planned 400 hours of training in 2009 leading to Badwater on July 13. Visually, that equates to mile 45 on the Badwater course ... 1/3 of 135 miles. So, I'm 3 miles past Stovepipe Wells-heading up Townes Pass.	204.0	Vegan, Low Fat, High Fiber Day 56
Total for week 08	-	-	-	24.50 total training hrs for week = 146% of year's average This week by time: 0% strength training + 70% hiking +30% cycling = 100% This week's mileages: hiked 55.5 miles; cycled 59 miles.	Week 8 Total	24 hrs 30 min
Total for 2009	-	-	-	16.68 total training hrs per week average for 2009	Total for 2009	133 hrs 30 min
057	02-26	TH	Run/Walk	AM: the 5.0 mile Zen Mtn Loop + Lakebed w/ dogs. I'm tired.	At 3000'	1 hr 30 min
-	-	-	Run/Walk	PM: 2.0 miles Hogan short loop. Jogged some 40/20s. Day ends w/ 135 hrs 30 min.	At 3000'	30 min
-	-	-	Notes	Week 9 of 2009 begins. Will aim at an easier 16 hr 30 min week to bring it to 150 hrs for 2009. Still a long way to go until Badwater.	204.0	Vegan, Low Fat, High Fiber Day 57
058	02-27	FR	Run/Walk	15.60 miles w/ Laura. 6 x Greenhorn Lake Loop, then the Humbug Trail Loop. Day ends w/ 140 hrs 15 min.	Garmin Map & Data	4 hrs 45 min
-	-	-	Notes	Just when the left foot (that's been giving me all the problems) is healing up, the right foot starts hurting ... right big toe (with the bunion) ... right ankle (very similar to the blow out on the left) ... right achilles tendon ... left groin. I was not psychologically ready for this new heapin' helping of hurt. I'll train through it, but I'm not looking forward to it. I know, "Boo-fucking hoo". I'll tell you what, I feel more beat up after a 25K hike now than I did after a 50 mile run 20 years ago.	204.0	Vegan, Low Fat, High Fiber Day 58
059	02-28	SA	Run/Walk	Walked the 4.75 mile Zen Mtn Loop + abbreviated lakebed w/ the dogs ... nice and easy. Brings it to 141 hrs 45 min.	At 3000'	1 hour 30 min
-	-	-	Notes	Neither sore nor overly stiff all things considered. Have not been sleeping all that well. Weight stays steady at 204.0	204.0	Vegan, Low Fat, High Fiber Day 59
060	03-01	SU	Run/Walk	AM: Got out of the rainy weather by going up to Yreka. Did another version of the Humbug Trail to include the ravine ascent. Felt pretty good. 10.29 hilly miles. Just a few raindrops. As usual, trails to myself.	Garmin Map & Data	3 hrs 15 min
-	-	-	Run/Walk	PM: Basic Zen Mtn Loop. 4 miles w/ dogs. Coyote pack on Cottonwood. Brings the 2009 total to 146 hrs 15 min.	Garmin Map & Data	1 hour 15 min
-	-	-	Notes	Breakfast: 3 cups of steamed black 'Emperors' Rice w/ soy sauce Lunch: 24 ounces of steamed broccoli w/ a bit of non-fat, no fructose BBQ sauce Dinner: 3 cups of steamed Bhutanese Red Rice w/ soy sauce Snacks:2 gels during hike. A handful of popcorn. A glass of brandy at the end of the day.	204.0	Vegan, Low Fat, High Fiber Day 60
061	03-02	MO	Run/Walk	AM: 2 miles w/ the dogs. A bit tired. Brings it to 146 hrs 45 min.	At 3000'	30 min
-	-	-	Notes	Breakfast: 3 cups of steamed black 'Emperors' Rice w/ BBQ sauce Lunch: 4 medium bean & rice burritos using low-fat tortillas ... two too many. Dinner: Pretzels. Not really hungry. Snacks: Banana in a low-fat tortilla. 19 weeks till Badwater.	204.0	Vegan, Low Fat, High Fiber Day 61
062	03-03	TU	Run/Walk	10 miles w/ Ready the Border Collie on the Humbug Trail. Counterclockwise from dam w/ ravine ascent. Snowflakes falling heading up to Humbug Pass ... then, sunshine. Very, very nice.	Garmin Map & Data	3 hours 00 min
-	-	-	Strength	15 minutes ... it's a start. This brings the year to 150 hours even. Aim to hit 200 hours on day 84. That is an average of 17 hours per week for the first 12 weeks of the year. That's a solid, productive pace for me.	-	15 min
-	-	-	Notes	Breakfast: Home-made Lentil Soup w/ cornbread. Lunch: Cornbread & the buns from Ready's post-hike McDonald's cheeseburger treats (he's not vegan). Dinner: Rice. Snacks: Fat-Free Fig Newtons. Badwater 2009 Roster published here	204.0	Vegan, Low Fat, High Fiber Day 62
063	03-04	WE	Run/Walk	3 x the basic Zen Mtn Loop. 1 loop w/ Ready; 1 loop w/ Abby; 1 loop by myself as Teddy has a sore leg. 12.11 miles in 3:35 ... all walking. Ground it out to hit 20 hours for the week.	Garmin Map & Data	3 hrs 30 min
-	-	-	Notes	Breakfast: Black and Red Rice mixed in w/ cole slaw & some spicy sauce. Lunch: Black and Red Rice w/ hot sauce. Dinner1: Black and Red Rice mixed in w/ cole slaw & some spicy sauce. Dinner2: Pasta in a spicy sauce. Snacks: Reeds Ginger Candy	204.0	Vegan, Low Fat, High Fiber Day 63
Total for week 09	-	-	-	20.00 total training hrs for week = 117% of year's average This week by time: 0% strength training + 100% hiking + 0% cycling = 100% This week's mileages: hiked 65.75 miles.	Week 9 Total	20 hrs 00 min
Total for 2009	-	-	-	17.05 total training hrs per week average for 2009	Total for 2009	153 hrs 30 min
064	03-05	TH	Run/Walk	4 miles w/ Ready the Dog on the Zen Mtn Loop.	Garmin Map & Data	1 hour
-	-	-	Notes	Week 10 of 2009 begins. The goal is a 2009 total of 170 hours by week's end. Steady on ...	202.5	Vegan, Low Fat, High Fiber Day 64
065	03-06	FR	Run/Walk	2 miles = 155 hours for the year.	At 3000'	30 min
-	-	-	Notes	Needed a second rest day.	203.0	Vegan, Low Fat, High Fiber Day 65
066	03-07	SA	Run/Walk	AM: 10 miles with Ready the Dog on the Humbug Loop from the dam, counter-clockwise with the ravine ascent. Brings total to 158 hours.	Garmin Map & Data	3 hours
-	-	-	Notes	Snow a non-issue on the Humbug Trail today, although there was enough mud to make me glad I brought my hiking poles. Walked the whole loop nice and steady. More butterflies appearing near Humbug Pass.	203.5	Vegan, Low Fat, High Fiber Day 66
067	03-08	SU	Run/Walk	12 very hilly miles. Dam to Humbug Pass, then around the ravine loop, back up to Humbug Pass and in.	Garmin Map & Data	3 hrs 30 min
-	-	-	Run/Walk	2 miles easy walk w/ the dogs.	At 3000'	40 min
-	-	-	Notes	The day ends with 162 hrs 10 min. Right on pace. 2.42 hrs/day x 67 days is 162.14 hours.	203.5	Vegan, Low Fat, High Fiber Day 67
068	03-09	MO	Plan	4.75 miles w/ the dogs. Dragging to get it done. Ready went 10 w/ Laura and almost 5 w/ me (who knows how far he actually goes ... 150%?).	At 3000'	1 hr 30 min
-	-	-	Notes	I am officially tired. Day ends w/ 163 hrs 40 min. I think I am going to need to back off if I am going to get Way to Cool 50K done this weekend. I need 177 hours by the end of Sunday. I'll get 8.33 at WTC50K. Means I need 5 hours total on Tu-We-Th-Fr & Su ... an hour a day ... I can do that. 18 weeks till Badwater.	201.5	Vegan, Low Fat, High Fiber Day 68
069	03-10	TU	Stretch	AM: P90X Stretch w/ Laura = 164 hr 15 min	At 3000'	35 min
-	-	-	Run/Walk	PM: 4.75 miles with the dogs on the Zen Mtn Loop & Lakebed = 165 hrs 45 min. Nice stroll.	At 3000'	1 hr 30 min
-	-	-	Kayak	Portaged out to Lake Shastina from Cottonwood Drive, then paddled clockwise around the lake. 2 otters at north shore ... they swam in front of the kayak for about a half mile. Kind of cold ... 47 degrees. In 2003, coming off back surgery, I did a whole lot of paddling in South Carolina in the months prior to Badwater. In fact, I probably did more paddling than running that year. The benefit is the paddling builds good core, back, arm and shoulder strength, plus I enjoy it. The session brings me to 167 hrs 40 min.	Garmin Map & Data	1 hr 55 min
-	-	-	Notes	Breakfast: Rice w/ BBQ sauce. Lunch: Rice cakes and homemade Dahl. Dinner: Homemade Dahl. Snacks: Hammer Gel during the paddle. Applesauce w/ ground ginger. Little by little Lake Shastina is filling up. Saw one butterfly today on the loop.	202.5	Vegan, Low Fat, High Fiber Day 69
070	03-11	WE	Run/Walk	AM1: 5.0 miles w/ Teddy & Ready the Dogs on the Zen Mtn & Lakebed Loop. Jogged here and there.	At 3000'	1 hr 20 min
-	-	-	Stretch	AM2: First half of the P90X Stretch DVD	At 3000'	30 min
-	-	-	Kayak	PM: Paddled 6 miles on Lake Shastina. Cool temperatures but no one on lake and mirror smooth water. 2 otters.	-	2 hrs 00 min
-	-	-	Notes	Last day of week 10 of 2009. After the kayak session I have 171 hrs 30 min.	202.5	Vegan, Low Fat, High Fiber Day 70
Total for week 10	-	-	-	18.00 total training hrs for week = 104% of year's average This week by time: 25% flat water paddling + 75% hiking + 0% cycling = 100% This week's mileages: hiked 45 miles; paddled 10 mile; cycled 00 miles.	Week 10 Total	18 hrs 00 min
Total for 2009	-	-	-	17.15 total training hrs per week average for 2009	Total for 2009	171 hrs 30 min
071	03-12	TH	Rest	-	-	-
-	-	-	Notes	Time for a 'zero' day.	202.5	Vegan, Low Fat, High Fiber Day 71
072	03-13	FR	Run/Walk	3.0 miles w/ the Teddy and Ready; then, 0.25 w/ Abby.	At 3000'	45 min
-	-	-	Notes	Head down to Auburn, CA. Abby and Teddy have been part of the family for 6 years.	201.5	Vegan, Low Fat, High Fiber Day 72
073	03-14	SA	Race	Way to Cool Trail 50K in 7:27:18	Garmin Map & Data	7 hrs 30 min
-	-	-	Notes	A good day. Other than a bit of quad soreness and right calf tightness, no other issues. The left foot was not problematic. Hit 3:15 at the half-way point. Ran a 43/57 split. Felt pretty good for 3 hours, then, not having run more than a few steps in the preceding 3 months (everything has been more of a hike than even a jog), my legs were getting a bit stiff. Drove the 4.5 hours home immediately afterwards. First road trip to a race with the new nutrition program. Went well and was easy to do. Today was 84 days from when I hurt my foot. I do not think I have lost in the meantime as I have worked hard to keep the training volume up throughout this period.	202.0	Vegan, Low Fat, High Fiber Day 73
074	03-15	SU	Run/Walk	AM: 2.0 miles w/ the dogs. Quads are stiff and a half. Brings week to 9 hrs 00 min & 2009 to 180 hrs 30 min.	At 3000'	45 min
-	-	-	Run/Walk	PM: Basic Zen Mtn Loop ... slowly. Quads kept locking up.	At 3000'	1 hr 30 min
-	-	-	Notes	Will work out the stiffness today. Day ends w/ 10 hrs 30 min so far for the week and 182 hrs for 2009.	202.0	Vegan, Low Fat, High Fiber Day 74
075	03-16	MO	Run/Walk	Still dragging ... did 30 minutes out and 30 minutes back on the Zen Mtn Loop. Quads still shot.	At 3000'	1 hr
-	-	-	Notes	1.5 pounds gain (less than 1% of total weight) over a race weekend is quite good for me. Pre-McDougall I would typically be 4x that. I am a bit suprised that my quads are so stiff having done a substantial amount of climb and descent in the last several weeks. It may be that running versus walking made the real difference in the amount of quad damage at the 50K. I feel more confident that I have gotten past the foot injury and can now start to add the running to my training. This next 16 weeks begins the big Badwater push. 37 weeks since the '08 Badwater to include 425.5 hours of training ... another 275 hours to go ... 700 hours Badwater '08 to Badwater '09. I can optimize that training by dropping another 23 pounds before race day in July. I'd like to go the line at 180#. Breakfast: Broccoli w/ ginger sauce. Lunch: Pineapple Dinner: Low fat tortillas & broccoli Snacks: Low fat microwave popcorn, no fat fig newtons, vegan low fat pumpkin muffins. Day ends w/ 11 hrs 30 min for the week and 183 hours for the year. 17 weeks till Badwater.	203.0	Vegan, Low Fat, High Fiber Day 75
076	03-17	TU	Kayak	Paddled 5.0 miles on Lake Shastina. One otter swimming north to south across the lake.	At 3000'	1 hr 30 min
-	-	-	Run/Wak	Neighborhood loop w/ the dogs. Quads are feeling much better today, but I'm still moving slow. Brings me to 13 hrs 45 min for the week and 185 hrs 15 min for 2009.	Garmin Map & Data	45 min
-	-	-	Notes	Coaching Video	203.0	Vegan, Low Fat, High Fiber Day 76
077	03-18	WE	Run/Walk	AM1: Basic Zen Mtn Loop. Dogs were too rowdy so they stayed home.	At 3000'	1 hr 15 min
-	-	-	Kayak	AM2: 5.33 mile paddle on Lake Shastina = 188 hours. No otters today.	Garmin Map & Data	1 hr 30 min
-	-	-	Notes	Last day of week 11 of 2009. A bit tired.	202.5	Vegan, Low Fat, High Fiber Day 77
Total for week 11	-	-	-	16.50 total training hrs for week = 96% of year's average This week by time: 20% flat water paddling + 80% walking & running + 0% cycling = 100% This week's mileages: walked & ran 50 miles; paddled 10 miles; cycled 0 miles.	Week 11 Total	16 hrs 30 min
Total for 2009	-	-	-	17.10 total training hrs per week average for 2009	Total for 2009	188 hrs 00 min
078	03-19	TH	Kayak	5.20 mile paddle in Lake Shastina.	Garmin Map & Data	1 hr 30 min
-	-		Run/Walk	2.5 miles w/ the dogs.	At 3000'	45 min
-	-	-	Notes	Week 12 of 2009 begins. Will go up and over 200 hours for the year by week's end. Another 200 and it's time for Badwater. Needed: 188.76 hrs; have 190 hrs 15 min.	203.0	Vegan, Low Fat, High Fiber Day 78
079	03-20	FR	Kayak	AM: 5.25 mile paddle on Lake Shastina.	Garmin Map & Data	1 hr 30 min
-	-	-	Run/Walk	PM: 5.00 mile walk w/ the dogs.	Garmin Map & Data	1 hr 30 min
-	-	-	Notes	Need: 79 x 2.42 hrs/day = 191.18 hrs. After the walk, I have 193.25 hrs.	202.5	Vegan, Low Fat, High Fiber Day 79
080	03-21	SA	Run/Walk	2 miles w/ the dogs = 193.75 hrs.	At 3000'	30 min
-	-	-	Strength	Spring yard clean-up of the last of the pine needles and shrubs that did not survive the winter. Loaded it all into the truck and took it to the dump.	At 3000'	2 hrs 15 min
-	-	-	Notes	Legs are coming back. Weight is on the rise ... a few too many empty post-race calories I suspect.	203.0	Vegan, Low Fat, High Fiber Day 80
081	03-22	SU	Run/Walk	Hiked the hilly Humbug Trail w/ Ready the Dog. 10 miles. Snowing but no accumulation on the trail.	Garmin Map & Data	3 hrs 12 min
-	-	-	Run/Walk	24 min out & 24 min back on the Zen Mtn Loop w/ the dogs to bring it to 200 hrs even for the year.	At 3000'	48 min
-	-	-	Notes	A cold, foggy, drizzling, and sometimes snowing day ... frost on the roofs. Hit 200 hrs of training in 2009 today (81 days). In 2008, it took until May 3rd to get to 200 hrs (132 days); in 2007, it took until April 2nd to get there (94 days). In 2009, the first 100 hours were done in 46 days, the second 100 hours in 35 days. Goal for the 3rd 100 hours will be 39 days ... hit 300 (hours not pounds) at 120 days into 2009.	203.0	Vegan, Low Fat, High Fiber Day 81
082	03-23	MO	Run/Walk	2 miles w/ the dogs on the Zen Mtn. short loop = 200 hrs 40 min.	At 3000'	40 min
-	-	-	Run/Walk	5 miles out and 5 miles back on the 'Rainbow Circle' route = 203 hrs 40 min. A bit of left heel pain.	Garmin Map & Data	3 hrs 00 min
-	-	-	Notes	16 weeks till Badwater.	202.5	Vegan, Low Fat, High Fiber Day 82
083	03-24	TU	Run/Walk	Walked 10.11 miles in 2:58:11 = 206 hrs 40 min. Pad under left heel helped. Not a route I'll repeat, though FSR 42N15 has possibilities. Legs still are not ready to run.	Garmin Map & Data	3 hours 00 min
-	-	-	Notes	Think I might have the cold (flu?) that is going around. Lungs feel hot. Sore throat. Arm muscles ache. Laura and I went to see 'The Wrestler'. Mighty awesome movie.	201.5	Vegan, Low Fat, High Fiber Day 83
084	03-25	WE	Run/Walk	Walking at the Lava Beds National Monument. Garmin Map of the drive.	At 4500'	20 min
-	-	-	Notes	I am into the sore throat phase of this sickness. Weight is coming down probably indicating I am getting closer to being recovered from the Cool 50K.	200.5	Vegan, Low Fat, High Fiber Day 84
Total for week 12	-	-	-	19.00 total training hrs for week = 110% of year's average This week by time: 15% flat water paddling + 75% walking & running + 10% other = 100% This week's mileages: walked & ran 48 miles; paddled 10.5 miles; cycled 0 miles.	Week 12 Total	19 hrs 00 min
Total for 2009	-	-	-	17.25 total training hrs per week average for 2009	Total for 2009	207 hrs 00 min
085	03-26	TH	Kayak	AM: Paddle 5.50 miles on Lake Shastina. A bit windy and choppy throughout.	Garmin Map & Data	1 hr 40 min
-	-	-	Notes	Week 13 of 2009 begins. Aim at 225 hours. Get some cycling into the mix. The sore throat is worse today and the lungs are a little bit 'hot'. Don't feel any benefit to cutting back. I'll just let the thing run its course.	-	Vegan, Low Fat, High Fiber Day 85
086	03-27	FR	Run/Walk	PM: 2.0 mile easy walk w/ the dogs on the Zen Mtn Short Loop = 209 hrs 20 min.	At 3000'	40 min
-	-	-	Notes	Sore throat is much worse.	-	Vegan, Low Fat, High Fiber Day 86
087	03-28	SA	Run/Walk	AM: 12 miles on the Juniper Valley to Lake Shastina Drive Loop. Wore shorts. Walked the whole loop.	Garmin Map & Data	3 hrs 20 min
-	-	-	Run/Walk	PM: 2 miles with the dogs = 213 hrs 20 min	At 3000'	40 min
-	-	-	Notes	Sore throat slightly better? Maybe I am on the getting better side of things. Looks like the recent cold spell is over. 60 degree sunny day ahead. Need 3 hours per day for the next 5 days to stay on track.	-	Vegan, Low Fat, High Fiber Day 87
088	03-29	SU	Run/Walk	AM: Same as yesterday. 12.0 miles on the Juniper Valley Loop. Badwater 40/20 style = 4 mph.	Garmin Map & Data	3 hrs 00 min
-	-	-	Run/Walk	2 miles w/ the dogs on the short Zen Mtn Loop. Brings the '09 total to 217 hrs even.	At 3000'	40 min
-	-	-	Notes	Sore throat is getting better ... now a bit of a dry cough. A cloudy, colder day.	-	Vegan, Low Fat, High Fiber Day 88
089	03-30	MO	Run/Walk	PM1: Walked 10.0 miles on the Big Springs - Lake Shore Loop. Fr. Crowley's to Darwin pace = 3.3 mph.	Garmin Map & Data	3 hrs 00 min
-	-	-	Run/Walk	PM2: 1 hour 12 min w/ the dogs out to the lake and back = 221 hrs 00 min for '09.	At 3000'	1 hr 00 min
-	-	-	Notes	Cold is not any worse, so therefore it is a little better. Ordered NB MT909OR shoes and IST3510 Insoles and entered this Sunday's Peterson Ridge Trail 60K. 15 weeks till Badwater.	-	Vegan, Low Fat, High Fiber Day 89
090	03-31	TU	Run/Walk	2 miles w/ the dogs. I'm tired. 221 hrs 40 min.	At 3000'	40 min
-	-	-	Notes	7 year wedding anniversary today	-	Vegan, Low Fat, High Fiber Day 90
091	04-01	WE	Kayak	6.25 mile paddle on Lake Shastina.	Garmin Map & Data	1 hr 55 min
-	-	-	Notes	Cold is into the chest phase ... a bit worse. Drove up to Medford w/ Laura for some shopping for stuff for Buddy the Horse. Stopped at Ashland on the way back for lunch at a nice vegetarian restaurant.	-	Vegan, Low Fat, High Fiber Day 91
Total for week 13	-	-	-	16.50 total training hrs for week = 95% of year's average This week by time: 20% flat water paddling + 80% walking & running + 00% other = 100% This week's mileages: walked & ran 45 miles; paddled 11.75 miles; cycled 0 miles.	Week 13 Total	16 hrs 30 min
Total for 2009	-	-	-	17.20 total training hrs per week average for 2009	Total for 2009	223 hrs 30 min
092	04-02	TH	Kayak	AM: 5.0 mile paddle on Lake Shastina = 225 hrs for '09.	Garmin Map & Data	1 hr 30 min
-	-	-	Run/Walk	PM: 4.5 mile walk w/ the dogs on the Zen Mtn & Lakebed Loop = 226.50	At 3000'	1 hr 30 min
-	-	-	Notes	Week 14 of 2009 begins. This cold or whatever it is kicking my butt. Reconsidering the race this weekend. I thought it sickness was on the wane, but it simply keeps changing and fooling me ... throat a little better transforms to chest a lot worse ... chest a little better transforms to a 'gut and all-over body ache.'	-	Vegan, Low Fat, High Fiber Day 92
093	04-03	FR	Rest	Zero Day ... needed a rest.	-	00 min
-	-	-	-	This cold was way worse today so instead of training I did some resting. Went to Stewart Springs for a mineral bath and some sauna time. Had night sweats ... maybe this thing is peaking.	-	Vegan, Low Fat, High Fiber Day 93
094	04-04	SA	Run/Walk	10.75 miles through Juniper Valley. Walked. Brings '09 to 229 hrs 30 min.	Garmin Map & Data	3 hrs 00 min
-	-	-	-	100 days till Badwater. Decided against going up to Oregon and doing the race tomorrow.	-	Vegan, Low Fat, High Fiber Day 94
095	04-05	SU	Run/Walk	AM: 5.00 miles w/ 40/20s = 230 hrs 42 min. Legs felt much better today.	Garmin Map & Data	1 hr 12 min
-	-	-	Run/Walk	PM: 5.00 miles w/ the dogs = 232 hrs 12 min.	At 3000'	1 hr 30 min
-	-	-	-	Definitely getting over the sickness.	201.5	Vegan, Low Fat, High Fiber Day 95
096	04-06	MO	Run/Walk	AM: 7.5 miles w/ some 40/20s on the first 5. Tossed in the Milk House climb. Warmed up enough to wear shorts; but did wear my heavy winter long sleeve shirt to add some sweat.	Garmin Map & Data	1 hr 48 min
-	-	-	Run/Walk	PM: 5.0 miles w/ the dogs on the Zen Mtn & Lakebed (out to the water) & in loop.	At 3000'	1 hr 30 min
-	-	-	Notes	14 weeks till Badwater. Way better today ... Day ends w/ 235 hrs 30 min.	-	Vegan, Low Fat, High Fiber Day 96
097	04-07	TU	Run/Walk	AM: 5.0 mile walk w/ Laura.	Garmin Map & Data	1 hr 30 min
-	-	-	Run/Walk	PM1: 3.33 mile walk on the B17 Loop in Mt. Shasta.	Garmin Map & Data	1 hr 00 min
-	-	-	Run/Walk	PM2: 1.67 miles on the treadmill to bring it to 10 total for the day. Began watching the Tour de France '08 DVD set.	At 3000'	30 min
-	-	-	Notes	Today marks the midpoint from January 1 to July 13. 50% of the available training days in 2009 have been used leading to Badwater. Looks like I have a permit for Mt. Whitney following Badwater. Day ends w/ 238 hrs 30 min for the year and 15.0 hours for the week thus far. Drove up to Bunny Flat at 6800' on Mt Shasta. The road is clear and ready for training when I am. Garmin Map & Data for Everitt Highway.	200.0	Vegan, Low Fat, High Fiber Day 97
098	04-08	WE	Run/Walk	AM: 5.25 mile Craggy Bob Trail Loop w/ Laura.	Garmin Map & Data	1 hr 45 min
-	-	-	Run/Walk	PM1: 4.75 w/ the dogs on the Zen Mtn + Lakebed out to the water and in = 18 hrs 10 min	At 3000'	1 hr 25 min
-	-	-	Run/Walk	PM2: 2.25 miles to hit 60 for the week = 18 hrs 50 min.	At 3000'	40 min
-	-	-	Other	90 minutes of landscaping and yard clean-up. Will count as 40 min = 19 hrs 30 min	At 3000'	40 min
-	-	-	Notes	Week 14 of 2009 ends w/ ... 243 hr flat = 2.47 hrs/day. '09 Goal Pace: 2.42 hrs/day x 98 = 237.16 hrs. At 14 weeks into the year I am slightly ahead. Having fought through a foot injury for the better part of that time as well as a recent 2 week cold, I consider that a very strong statement that I 'want' Badwater '09. Now, I do not know that it will translate into a 'fast' Badwater; but, I do think that it will earn me a 'strong' Badwater ... and that is the highest quality Badwater for me. One year anniversary of Laura's sister Annie passing on. I don't believe in Heaven, but I know that Laura does (she tells me that when I pass away, my beloved dog Frosty will be the first to greet me ... and I like that) ... and that is good enough for me. I am hoping that maybe Laura and I can go for a walk at Craggy Bob (Laura's favorite trail and one she has not done since her own sickness in 2008) in memory of her sister.	-	Vegan, Low Fat, High Fiber Day 98
Total for week 14	-	-	-	19.50 total training hrs for week = 112% of year's average This week by time: 7% flat water paddling + 90% walking & running + 3% other = 100% This week's mileages: walked & ran 60 miles; paddled 5 miles; cycled 0 miles.	Week 14 Total	19 hrs 30 min
Total for 2009	-	-	-	17.35 total training hrs per week average for 2009	Total for 2009	243 hrs 00 min
099	04-09	TH	Rest	Rest	-	-
-	-	-	Notes	Week 15 of 2009 begins. A few aches and pains from the higher mileage week. I want to keep the mileage for week 15 in the 50-60 mile range and will use a two workout per day format to make it possible. 2 x 5 miles is much easier on the body than 1 x 10. Have tentatively planned the 50K in Red Bluff for the 18th. My only reservations are the disruption to training and that I usually take one hard fall during that race (I've done so both in '07 and '08). The footing is complicated with some long sections on that volcanic 'paving stone' stuff (these were my only tumbles in the last 2 years). Anywho, up early to do more tax paperwork ... 3:43AM. Day went downhill from there.	-	Vegan, Low Fat, High Fiber Day 99
100	04-10	FR	Rest	Need to hit the 'reset button' ... taking a rest day and driving down to SF for a race.	-	-
-	-	-	Notes	100 x 2.42 = 242 hours to be on pace. At the 100 day mark, I am at 243 hrs even.	-	Vegan, Low Fat, High Fiber Day 100
101	04-11	SA	Race	Muir Woods Trail Marathon at Stinson Beach, CA in 6:03:48. Note to self: This Enviro-sports event was that special blend of: 1) a race director who obviously thinks himself enormously entertaining and delays the start to tell about his rubber chicken award, his knee replacements, commenting on runners who have not appreciated his services in the past, etc. 2) a poorly planned start sequence that has the marathoners off first, then the 25K runners, then the 7 mile runners ... all heading into the single tracked Steep Ravine Trail; 3) an erratically marked course with dozens of runners wandering off the course; 4) crappy aid ... erratic spacing of stations and poorly supplied; 5) inaccurately measured; 6) a generic finisher's medal w/ no indication of the specific event or year; 7) T-shirt ... you get what they've got at the finish, not what you ordered; 8) a ridiculous cut-off of 6 hours for a difficult trail course ... don't make it in under 6 exactly you are sent an email telling you that your results are being removed from their site so that 'others will not think they can go as slow.'; 9) no goodie bag, no nothin'. I see the above combination as a rip-off event by a company who has forgotten it is the runner ... the customer ... who the race is about. They make it seem friendly and low-key ... runner friendly ... but, once on course you realize the majority of the money you paid is going in someone's pocket not for the usual services and amenities expected in 2009. Yes, everybody has to make a buck, but that is after they provide a good quality event with a reasonable level of support and rewards for the participants. I've been around the block enough in the 41 years of running marathons, 20+ years of running ultra, and a decade or so of putting on running events in Colorado to know this race rates no more than a 3 on a 10-high scale.	-	6 hrs 00 min
-	-	-	Notes	Tom W. of Iowa & Sean P. of Michigan completed their first 50 milers today at McNaughton.	-	-
102	04-12	SU	Kayak	5.0 miles on Lake Shastina. Water is noticeably warmer. Lots of birds. Back a bit tight from yesterday.	At 3000'	1 hr 30 min
-	-	-	Notes	First time under 200 pounds in 2009. Since January 1 that's 15 pounds ... down 7% from 214.5. Last time I was under 200 was on 06-02-08. So, am hitting that mark 2 months earlier leading to Badwater. I'm going to stop counting the days of Vegan, Low-Fat, High Fiber. I think it has become a habit. So, until I fall off the wagon big-time, assume I'm staying on the McDougall Program.	199.5	-
103	04-13	MO	Run/Walk	2.0 miles w/ the dogs ... a bit of post-race soreness has set in and some general tiredness.	At 3000'	30 min
-	-	-	Notes	13 weeks to Badwater.	-	-
104	04-14	TU	Other	70 minutes of spring clean-up yard work	At 3000'	1 hr 10 min
-	-	-	Notes	I am still under the weather and it concerns me. I suspect too much stress, too many unnecessary 'extras'. I also think that any time I stray from my eating program - even if just for a meal or two - I upset my system for a week or more. Advice to self: Keep it 'now'; keep it focused; keep it simple.	-	-
105	04-15	WE	Run/Walk	5.0 miles w/ the dogs on the Zen Mtn + Lakebed + Water Loop.	At 3000'	1 hr 30 min
-	-	-	Run/Walk	4.0 miles w/ Laura on the basic Zen Mtn Loop.	At 3000'	1 hr 20 min
-	-	-	Notes	255.0 hrs at the end of the day.	-	-
Total for week 15	-	-	-	12.00 total training hrs for week = 70% of year's average This week by time: 10% flat water paddling + 85% walking & running + 5% other = 100% This week's mileages: walked & ran 37 miles; paddled 5 miles; cycled 0 miles.	Week 15 Total	12 hrs 00 min
Total for 2009	-	-	-	17.00 total training hrs per week average for 2009	Total for 2009	255 hrs 00 min
106	04-16	TH	Run/Walk	AM: 10.0 miles on the Humbug Trail w/ Laura & Ready. Legs felt surprisingly good. 50K on Saturday?	Hilly to 4200'	3 hrs 00 min
-	-	-	Kayak	PM: 5.0 mile paddle on Lake Shastina. Nice and calm.	At 3000'	1 hr 30 min
-	-	-	Notes	Week 16 begins. Off to a good start = 259 hrs 30 min. at the end of the day. Need 272 hrs by week's end.	-	-
107	04-17	FR	Run/Walk	2.0 miles w/ the dogs. Quads are a little bit stiff from yesterday's hills.	At 3000'	40 min
-	-	-	Kayak	PM: 5.0 mile paddle on Lake Shastina. Lots of birds, but no otters.	At 3000'	1hr 20 min
-	-	-	Notes	Good day.	-	-
108	04-18	SA	Race	Tehama Wildflowers Trail 50K in Red Bluff, CA. in 6:46:00. Hot! 88 degrees.	Garmin Map & Data	6 hrs 45 min
-	-	-	Notes	Ran this race in '07 in 7 hrs 12 min; then, in '08 I ran it in 6 hrs 28 min. Goal for '09 is somewhere in that range. Will get up early and drive down ... about 100 miles south on I-5.	-	-
109	04-19	SU	Kayak	AM1: 5.0 miles on Lake Shastina in 1 hr 34 min.	At 3000'	1 hr 30 min
-	-	-	Run/Walk	AM2: 2.0 miles with Abby and Teddy (Ready is with Laura doing 10 miles on the trails).	At 3000'	40 min
-	-	-	Run/Walk	PM: 2.0 miles.	At 3000'	35 min
-	-	-	Notes	Not too stiff; weight stable; hydrated.	-	-
110	4-20	MO	Kayak	AM1: 5.0 miles on Lake Shastina. Saw the otters up close at Island 1. Perfect conditions ....	At 3000'	1 hr 30 min
-	-	-	Run/Walk	AM2: 2.0 miles w/ the dogs.	At 3000'	40 min
-	-	-	Cycling	PM: 25.0 miles on Big Springs Road. 80 degrees. Wore my winter cycling tights for extra heat. Was uncomfortable with my positioning ... hands numb, feet sore, seat killing me ... changing position every minute or so ... can tell when I have not been on the bike in a while.	At 3000'	1 hr 45 min
-	-	-	Notes	12 weeks to Badwater. That's 4 weeks x 3. Approximately 200 more hours of training. Signed up for the Skyline to Sea 50K this coming Sunday. Should be a real treat ... point to point heading down to the Pacific ... 3000' of climb & 5000' of descent.	-	-
111	4-21	TU	Kayak	AM: On the lake at sunrise for 5.25 miles in 1:32.	At 3000'	1 hr 30 min
-	-	-	Run/Walk	PM: Craggy Bob Trail w/ Laura. Took it slow and easy. 5.25 miles. Felt good on the climb.	At 2000'	1 hr 45 min
-	-	-	Notes	I'm draggin' a bit.	-	-
112	4-22	WE	Run/Walk	AM1: 2.0 miles w/ Teddy and Abby.	At 3000'	40 min
-	-	-	Run/Walk	AM2: 10.0 miles w/ Laura and Ready on the Humbug Trail Loop.	To 4200'	3 hrs 10 min
-	-	-	Notes	Biggest volume week of the year. Only bigger week in 2008 was Badwater Race Week.	-	-
Total for week 16	-	-	-	27.00 total training hrs for week = 153% of year's average This week by time: 70% walking & running + 25% flat water paddling + 5% cycling = 100% This week's mileages: walked & ran 66 miles; paddled 25 miles; cycled 25 miles.	Week 16 Total	27 hrs 00 min
Total for 2009	-	-	-	17.62 total training hrs per week average for 2009	Total for 2009	282 hrs 00 min
113	4-23	TH	Run/Walk	AM1: 1.0 mile walk w/ Teddy & Abby.	At 3000'	15 min
-	-	-	Run/Walk	AM2: 10.0 miles on the hilly Humbug Trail w/ Laura & Ready. Felt good. 2:51 actual time.	To 4200'	3 hrs 00 min
-	-	-	Other	3.0 hours of landscaping. Will count as 1 hr 30 min.	At 3000'	1 hr 30 min
-	-	-	Notes	Week 17 of 2009 begins. E.O.D. at 4 hrs 45 min.	-	-
114	4-24	FR	Other	2.5 hours of landscaping. Will count as 1 hr 15 min.	At 3000'	1 hr 15 min
-	-	-	Notes	I definitely went into the overtraining zone the last few days ... not so much the running, but the outdoor work. Feel fatigued. If the race was tomorrow I would not do it. E.O.D. = 6 hrs.	-	-
115	4-25	SA	Plan	Drive down to Waddell Beach, CA. 355 miles ... about 6 hours. Camp at one of the State Parks.	-	-
-	-	-	Notes	Woke up fatigued, but with 24 more hours until the event, I think I can get it together enough to make the distance and the cut-offs tomorrow. Drove to the race site and camped at Butano State Park.	-	-
116	4-26	SU	Race	Skyline to Sea Trail 50K Course Map Course Description Results	Garmin Map & Data	7:12:56
-	-	-	Notes	Skyline to the Sea Trail runs from the crest of the Santa Cruz Mountains at Saratoga Gap through Big Basin Redwoods State Park, the oldest park in California, and ends at the Pacific Ocean at Waddell Beach. It travels through tall redwoods and high chaparral along the way. Race was a lot tougher than it looked on paper. Felt strong on all the uphills. Moved along with focus on the other sections. Probably the most beautiful race course I have been on. Much nicer than even the Marin Headlands race courses. Had a bit of a problem with a muscle over the left rib cage that I had aggravated during my landscaping efforts. After the race drove 177 miles to Williams and spent the night. 13 hrs 15 min at E.O.D.; 295 hrs 15 min for 2009.	-	-
117	4-27	MO	Plan	Drove the remaining 178 miles from Williams to home, then coaching. Beyond that, a rest day is in order	-	-
-	-	-	Notes	11 weeks until Badwater.	-	-
118	4-28	TU	Run/Walk	1 mile w/ the dogs.	At 3000'	15 min
-	-	-	Notes	Legs are coming around. Went to Stewart Springs.	-	-
119	4-29	WE	Plan	The 10.0 mile hilly Humbug Trail Loop w/ Ready brings it to 299.0 hours. I took it nice and easy.	To 4200'	3 hrs 30 min
-	-	-	Notes	Week 17 of 2009 ends.	-	-
Total for week 17	-	-	-	17.00 total training hrs for week = 96% of year's average This week by time: 85% walking & running + 15% other = 100% This week's mileages: walked & ran 53 miles; kayaked 0 miles; cycled 0 miles.	Week 17 Total	17 hrs 00 min
Total for 2009	-	-	-	17.58 total training hrs per week average for 2009	Total for 2009	299 hrs 00 min
120	4-30	TH	Run/Walk	4.5 mile easy walk w/ the dogs on the Zen Mtn & Lakebed Loop	At 3000'	1 hr 30 min
-	-	-	Notes	Week 18 of 2009 begins; 300 hours for 2009 is achieved today. Another 100 hours and the taper begins for Badwater on or about June 15th. The Sri Chinmoy 6 & 10 Day races are on right now: Daily Race Reports.	-	-
121	05-01	FR	Run/Walk	6.0 miles in 2 hours on the lower Humbug trails. Very low on the energy scale.	At 3000'	2 hrs 00 min
-	-	-	Notes	302.50 hrs at E.O.D. (end of day).	-	-
122	05-02	SA	Run/Walk	AM: 4.0 mile walk on the treadmill.	At 3000'	1 hr 10 min
-	-	-	Run/Walk	PM: 4.5 miles on the Zen Mtn + Lakebed Loop. Slow and easy.	At 3000'	1 hr 20 min
-	-	-	Notes	Take it real easy until the energy returns. 305 hours at E.O.D. Laura did 20 miles on the Humbug Trail. 1/3 of the year is over.	-	-
123	05-03	SU	Run/Walk	10.3 miles on the Everitt Highway that climbs Mt. Shasta. Started at 4868' and climbed to 6287' on a steady 7% grade; then, turned around and descended back to the start. Still feel lousy.	1400' of ascent + 1400' of descent.	3 hrs 15 min
-	-	-	Notes	308.25 hours at E.O.D. Need to get a stability shoe for the roads. Wore the old Badwater go-to, the NB 1010 ... these motion control shoes are simply too stiff for me any more. Need a bit more flex. My energy is still low. I forced myself through this one by telling myself I was supposed to be doing 20 miles.	-	-
124	05-04	MO	Run/Walk	5.0 miles w/ Laura on the Jackson Ranch/Zen Mtn Loop.	At 3000'	1 hour 6 min
-	-	-	Notes	10 weeks till Badwater. Legs and body are still a bit beat up ... right knee took a beating at Skyline. I think that side also takes most of the pounding when I am descending anything steep. I might wear my light knee support for a few days. I am also a bit surprised that I ripped through that new pair of NB 909s in less than one month. I think that anytime NB 'updates a shoe' they make it less durable. I might see if I can find the old version - the 908s at a clearance shop on-line. 309.50 hrs at EOD.	-	-
125	05-05	TU	Run/Walk	AM: 11 miles on the hilly Humbug Trail w/ Laura and Ready. Right knee a bit tender.	2000' of ascent + 2000' of descent.	3 hrs 24 min
-	-	-	Notes	312.75 hrs after the AM training	-	-
126	05-06	WE	Run/Walk	PM1: 5.0 miles nursing the knee along on the Jackson Ranch/Zen Mtn Loop = 314 hrs 10 min.	At 3000'	1 hr 25 min
-	-	-	Run/Walk	PM2: 2.7 miles w/ dogs. No energy.	-	50 min
-	-	-	Notes	End of '09 Week 18. This week was very difficult. A grind from beginning to end. I do not know if I went forwards or backwards. Regardless, it's over. I got my hours. Ordered my Badwater shoes today. Going w/ the same model as 2008, the NB1062. Did the job in '08, hope they'll be as trouble free in '09. I've had shoes in the past that worked great one year, then were horrible the next . I do not know why.	-	-
Total for week 18	-	-	-	16.00 total training hrs for week = 91% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 53 miles; kayaked 0 miles; cycled 0 miles.	Week 17 Total	16 hrs 00 min
Total for 2009	-	-	-	17.50 total training hrs per week average for 2009	Total for 2009	315 hrs 00 min
127	05-07	TH	Run/Walk	Nice controlled 5.32 miles on the Jackson Ranch-Lake Shastina Campground-Lakebed-Zen Mtn. Loop.	At 3000'	1 hr 30 min
-	-	-	Notes	Knee is coming around. Energy is returning ... slowly. Posted the photos and some new comments to FB of Ben's 2007 Badwater 146 Solo: Here.	-	-
128	05-08	FR	Run/Walk	10.0 miles on the hilly Humbug Trail w/ Laura and Ready. Right knee getting better, but is still tender.	2000' of ascent & 2000' feet of descent.	3 hrs 00 min
-	-	-	Kayak	5.0 mile paddle on Lake Shastina.	At 3000'	1 hr 30 min.
-	-	-	Notes	Nice day. 321 hrs at EOD. Start times & numbers announced for BW. Same old 6 AM start for me.	-	-
129	05-09	SA	Run/Walk	AM: 5.0 mile walk in the Badwater NB1062 shoes. Going easy on the knee while regaining my energy.	At 3000'	1 hr 30 min
-	-	-	Kayak	PM1: 5.0 mile paddle on Lake Shastina. The otter is getting friendly. First goslings today.	At 3000'	1 hr 30 min
-	-	-	Run/Walk	PM2: 2 miles w/ the dogs.	At 3000'	40 min
-	-	-	Notes	Was actually on the water yesterday and today an additional 30 minutes, but it was more light paddling and floating about looking at the birds and the otter, so not going to count it.	-	-
130	05-10	SU	Run/Walk	AM: 12.68 miles on the Quarry Road - Rainbow Loop. Felt good for 11 miles and then a couple twinges on the lower right Achilles. I assume it is from adapting to the road shoes.	At 3000'	3 hrs 15 min
-	-	-	Kayak	PM1: 5.0 miles on Lake Shastina.	At 3000'	1 hr 30 min
-	-	-	Run/Walk	PM2: 2.0 miles w/ the dogs.	At 3000'	40 min
-	-	-	Notes	Still want to keep things easy. Also trying to get through this transition to road shoes (higher heel + more cushioning) that is always problematic.	-	-
131	05-11	MO	Kayak	AM: The usual 5.0 mile route to Bird Island 3. Must be tired as the water felt like molasses on the final mile ... 1:32 actual time on the water.. More pelicans ... 3 basic groups out there now. No otter today.	At 3000'	1 hr 30 min
-	-	-	Run/Walk	PM1: 5.0 miles on the Jackson Ranch/Zen Mtn. Loop.	At 3000'	1 hr 20 min
-	-	-	Run/Walk	PM2: 2.0 miles w/ the dogs.	At 3000'	40 min
-	-	-	Notes	9 weeks till Badwater. Starting to feel much better.	-	-
132	05-12	TU	Run/Walk	AM: 10.0 hilly miles on the Humbug Trail Loop w/ Laura and Ready in 3 hrs 5 min.	2000' of ascent & 2000' feet of descent.	3 hrs 05 min
-	-	-	Run/Walk	PM: 2.0 miles w/ the dogs.	At 3000'	40 min
-	-	-	Notes	Tired. This will be my 4th week in 2009 going above 20 hours. Those kind of weeks take a chunk out of me, but are the ones that get me through the rough spots at Badwater.	-	-
133	05-13	WE	Kayak	5.0 miles on Lake Shastina. Saw an otter at Bird Island #3 on the 'beach.'	At 3000'	1 hr 30 min
-	-	-	Run/Walk	PM: 2.0 miles w/ the dogs.	At 3000'	40 min
-	-	-	-	Last day of week 19 of 2009. 339 hrs 35 min at EOD.	-	-
Total for week 19	-	-	-	24.50 total training hrs for week = 137% of year's average This week by time: 70% walking & running; 30% kayaking. This week's mileages: walked & ran 58 miles; kayaked 25 miles; cycled 0 miles.	Week 19 Total	24 hrs 30 min
Total for 2009	-	-	-	17.86 total training hours per week average for 2009	Total for 2009	339 hrs 30 min
134	05-14	TH	Rest	I've got nothin' today.	-	-
-	-	-	Notes	Week 20 of 2009 begins. Laura is in Arkansas for her twins' graduation from High School.	-	-
135	05-15	FR	Run/Walk	AM: 2.0 miles. Just walking. Just right. Now, time for a nap, but no awesome fun-ness (see above).	At 3000' +/-	40 min
-	-	-	Run Walk	PM1: 2.0 miles w/ the dogs. Then, going to go for a movie to continue my rest theme.	At 3000' +/-	40 min
-	-	-	Kayak	PM2: 2.25 miles on Lake Shastina.	At 3000' +/-	40 min
-	-	-	Notes	Laura's Twins graduate today.	-	-
136	05-16	SA	Kayak	AM1: 5.25 miles on Lake Shastina. 75 pelicans in one group. Then, they took off heading southeast. I hope they will be back. Only the group of 5 was still hanging out (they are never part of the larger group). I also saw about 50 goslings in 2 groups walking out of the marsh and going for a little swim lesson.	At 3000' +/-	1 hr 40 min
-	-	-	Run/Walk	AM2: 2.0 miles w/ the dogs.	At 3000' +/-	40 min
-	-	-	Cycling	PM: Home- Big Springs Rd - Rt. on A12 - Left. on Harry Cash - Left on Hart - Left on Big Springs - Home. 85 degrees.	At 3000' +/-	2 hrs 40 min
-	-	-	Notes	Taking it easy and getting some good rest. 7 hours at EOD = 346.50 hrs thus far for 2009.	-	-
137	05-17	SU	Run/Walk	AM1: 2.0 miles w/ the dogs.	At 3000' +/-	40 min
-	-	-	Cycling	AM2: Same route as yesterday ... about 10 minutes faster. Nice and warm ...	At 3000' +/-	2 hrs 30 min
-	-	-	Run/Walk	PM: 1.0 mile to bring it to 350 hours even ... I like round numbers.	At 3000' +/-	20 min
-	-	-	Notes	350 hrs even at the EOD. Will hit 400 the first week of June.	-	-
138	05-18	MO	Run/Walk	AM: 2.0 miles w/ the dogs.	At 3000' +/-	40 min
-	-	-	Cycling	PM: 2.5 hours of cycling. 87 degrees. Windy. Same route as Saturday and Sunday.	At 3000' +/-	2 hrs 40 min
-	-	-	Notes	8 weeks to Badwater.	-	-
139	05-19	TU	Cycling	Neighborhood loop. Just didn't have it today.	At 3000' +/-	40 min
-	-	-	Notes	Worn out ... too much talking on the phone & writing on the computer.	-	-
140	05-20	WE	Run/Walk	Out w/ the dogs ... 3 miles.	At 3000' +/-	1 hr
-	-	-	Notes	End of week 20 of 2009. 17.75 x 20 = 355. Played it safe ... got my hours ... rested the running legs. Needed the 'oasis' and feel smart to have taken the rest.	-	-
Total for week 20	-	-	-	15.50 total training hrs for week = 87% of year's average This week by time: 25% walking & running; 15% kayaking; 60% cycling. This week's mileages: walked & ran 14 miles; kayaked 7.5 miles; cycled 125 miles. First 10 weeks of 2009 = 171.5 hours; Second 10 weeks of 2009 = 183.5 hours.	Week 20 Total	15 hrs 30 min
Total for 2009	-	-	-	17.75 total training hours per week average for 2009	Total for 2009	355 hrs 00 min
141	05-21	TH	Run/Walk	AM1: 2 miles w/ the dogs.	At 3000' +/-	40 min
-	-	-	Cycling	AM2: House-Big Springs-Machado Loop-Hart Rd-H. Cash Road-Big Springs & in. Felt good.	At 3000' +/-	2 hrs 40 min
-	-	-	Notes	Week 21 of 2009 begins ... keep the average of 17.75 hrs/wk. EOD @ 358 hrs 20 min.	-	-
142	05-22	FR	Run/Walk	12.50 miles on the Rainbow-Quarry Paved and Gravel Road Loop. 83 degrees. Nasty loop clockwise.	At 3000' +/-	3 hrs 20 min
-	-	-	Notes	Limiting factor is the bunion on the right foot ... when it is hurting, it is a real problem.	-	-
143	05-23	SA	Run/Walk	AM: 5 miles w/ Laura.	At 3000' +/-	1 hr 20 min
-	-	-	Run/Walk	PM: 10.5 miles on the Quarry - Big Springs Roads. Rained a little bit. Continued to listen to 'The Perfect Mile.' Right foot, first ray hurting along top of foot. Need to figure this out fast. Fifth ray, front, bottom hurting. Need to change of shoes? Change of insoles? Padding along top of foot? Thicker socks? Left foot (that gave me all the problems at the start of the year) is 100%. Might go with hiking boots and stick to the trails for a while to settle this thing down (it has bought me time in the past).	At 3000' +/-	2 hrs 50 min
144	05-24	SU	Run/Walk	2 miles w/ the dogs. Needed a rest day.	At 3000' +/-	40 min
-	-	-	Notes	Wore my trail shoes without the stabilizer insoles.	-	-
145	05-25	MO	Run/Walk	AM1: 2 miles w/ the dogs. Wore 908's.	At 3000' +/-	30 min
-	-	-	Run/Walk	AM2: 10 miles on the Humbug Trail. One layer overdressed. 2:58:00. Brings it to 370 hrs even.	1700' ascent & 1700' of descent. Low 2650'; high 4250'.	3 hrs 00 min
-	-	-	Notes	7 weeks till BW.	-	-
146	05-26	TU	Run/Walk	AM: 2 miles w/ the dogs = 46 for the week so far.	At 3000' +/-	30 min
-	-	-	Other	Outdoor Work.	At 3000'	1 hr 15 min
-	-	-	Notes	Needed a rest day.	-	-
147	05-27	WE	Run/Walk	AM: 4.0 miles on the Zen Mtn Loop w/ Laura.	At 3000' +/-	1 hr
-	-	-	Notes	Last Day of 2009 Training Week 21.	-	-
Total for week 21	-	-	-	17.75 total training hrs for week = 100% of year's average This week by time: 75% walking & running; 15% cycling; 10% other. This week's mileages: walked & ran 50 miles; cycled 40 miles.	Week 21 Total	17 hrs 45 min
Total for 2009	-	-	-	17.75 total training hours per week average for 2009	Total for 2009	372 hrs 45 min
148	05-28	TH	Run/Walk	AM: 10 miles on the hilly Humbug Trail. 85 degrees. Wore black long sleeve Patagonia R5 top. Actual time was 3:01. Felt good w/ energy.	1700' ascent & 1700' of descent. Low 2650'; high 4250'.	3 hrs 00 min
-	-	-	Plan	PM: 7.0 miles on the roads. Jackson Ranch-Zen Mtn 5 mile loop, then 2 miles a bit later w/ the dogs.	At 3000' +/-	2 hrs 00 min
-	-	-	Notes	Week 22 of 2009 begins. Decided against going down to the Shadow of the Giants 50K. 850 miles driving round trip is not appealing right now.	-	-
149	05-29	FR	Plan	2.0 miles w/ the dogs.	At 3000'	35 min
-	-	-	Notes	Laura got thrown from her horse and broke 2 ribs.	-	-
150	05-30	SA	Run/Walk	12.5 miles in 3:39. Walked & felt good throughout. Quarry - Rainbow Loop. 92 degrees 'real feel' temp.	Hills at 3000'.	3 hrs 40 min
-	-	-	Notes	Wore trail shoes & NB stabilizer insoles. Drank FRS + 4 endurolytes/bottle + goji berries.	-	-
151	05-31	SU	Run/Walk	12.5 miles in 3:37. 88 degrees 'real feel.' Same route as yesterday but went clockwise. Half pavement; half nasty gravel. Did lemon juice w/ 4 endurolytes /bottle + goji berries. Listened to the last part of the Perfect Mile audio book.	Hills at 3000'	3 hrs 40 min
-	-	-	Run/Walk	2.0 miles w/ the dogs.	At 3000'	40 min
-	-	-	Notes	Decided against any more racing between now and Badwater. I either have it or I don't. Not racing will save me a good bit of cash that I need for Badwater and will allow more steady training. Closing in on 400 hours.	-	-
152	06-01	MO	Run/Walk	2.0 miles w/ the dogs brings it to 387 hours for 2009.	At 3000'	40 min
-	-	-	Run/Walk	3.0 miles. Was heading out for longer, but my shoe started rubbing my achilles at a place where the fabric had worn through. I also was just plain tired.	-	45 min
-	-	-	Notes	51 miles so far ... 2 more days in the training week. 387.75 hrs for 2009.	-	-
153	06-02	TU	Other	Outdoor work	At 3000'	1 hr
-	-	-	Notes	Needed a rest day. Ordered a new pair of the NB909's and NB Stabilizer Insoles. I am having better results w/ these trail shoes than the road shoes.	-	-
154	06-03	WE	Run/Walk	AM: 2.0 miles w/ the dogs.	At 3000'	35 min
-	-	-	Plan	PM: 4.0 miles on the Zen Mtn. Loop.	At 3000 +/-	1 hour 10 min
-	-	-	Notes	End of week 22 of 2009. A little flat. Stress level a bit elevated. Struggled w/ nutrition this week. Had a couple major fast food binges. A difficult week, but still got the training in.	-	-
Total for week 22	-	-	-	17.75 total training hrs for week = 100% of year's average This week by time: 95% walking & running; 5% other. This week's mileages: walked & ran 57 miles. No cycling or kayaking.	Week 22 Total	17 hrs 45 min
Total for 2009	-	-	-	17.75 total training hours per week average for 2009	Total for 2009	390 hrs 30 min
155	06-04	TH	Run/Walk	AM1: 2.0 miles w/ the dogs.	At 3000'	35 min
-	-	-	Other	AM2: Outdoor work. Hand tilling and rock removal.	At 3000'	1 hr 30 min
-	-	-	Run/Walk	PM: Deadfall Meadows & Lake Trail Loop.	Total elevation gain + loss 2453'; Min altitude 6438'; max 7221'	1 hr 55 min
-	-	-	Notes	Start of week 23 of 2009. Will go through the 400 hours I promised myself on January 1st to prepare for Badwater. I still have the remainder of June before I hit the taper button. I'll be at closer to 450 by the end of the month; and at 465 or so when I toe the start line at Badwater on July 13th & 500 hours+ at the finish.	-	-
156	06-05	FR	Other	AM: Outdoor work.	At 3000'	45 min
-	-	-	Run/Walk	PM: Short walk. Needed a rest day.	At 3000'	15 min
157	06-06	SA	Run/Walk	50K. 6 x the 5 mile Jackson Ranch - Zen Mtn. Loop + 1.2 miles. Kept it real easy. 8 hrs 26 min. Listened to the rest of the audio book 'Seabiscuit' ... awesome ... best sports book ever.	Total elevation gain + loss 4419'; Min altitude 2822'; max 3077'.	8 hrs 30 min
-	-	-	Notes	Wore the Drymax V4.2 Hot Weather socks ... they failed in less than 31 miles. Seam failed with a resulting dime sized hole on 'sole side'. I am most unimpressed. Kind of like Firestone sending you some tires to test and they blow out before they get the car off the rack. I am also a little surprised about getting an email from Drymax shortly after I posted my comment to my training log (here) that I thought the particular socks I tested were a 'piece of crap.' Perhaps a tad too blunt ... oh well, it just might help them .. or not. On a more positive note, I made it 400 hours of training for 2009 today. 404 hours even at the end of the day. I set the goal on January 1 with a target date of July 1. I did good.	-	-
158	06-07	SU	Run/Walk	AM: 20 miles on the roads for a classic 30 + 20 back-to-back. 5:57:00 ... walked the whole way.	Total elevation gain + loss 2841'; Min altitude 2822'; max 3077'.	6 hrs 00 min
-	-	-	Run/Walk	PM: 2 miles w/ the dogs. Legs felt great. 40 min actual time.	At 3000'.	30 min
-	-	-	Notes	Wore my year old Thorlo socks ... bombproof. I've completed 62 miles total in the last 4 days.	-	-
159	06-08	MO	Run/Walk	AM: 2 miles w/ the dogs puts me at 411 hrs even.	At 3000'	30 min
-	-	-	Notes	5 weeks till Badwater. 25 more training days, then 10 for the taper.	-	-
160	06-09	TU	Run/Walk	20 miles on the Jackson Ranch -Emerald Isle - Zen Mtn Loop. 5:53:17 actual time. Walked the whole way. Getting comfortable w/ the Badwater road shoes and insoles.	Total elevation gain + loss 2841'; Min altitude 2822'; max 3077'.	6 hrs 00 min
-	-	-	Notes	Bring it to 84 miles for 6 days. 417 hrs at the EOD.	-	-
161	06-10	WE	Run/Walk	AM: 2 mile w/ the dogs and Laura. Actual time 40 min.	At 3000'	30 min
-	-	-	Run/Walk	PM: 6 miles. Walking.	Total elevation gain + loss 670'; Min altitude 2822'; max 3077'.	1 hr 45 min
-	-	-	Notes	End of week 23 of 2009. Biggest week since Badwater '09, but the 100 mile mark eluded me.	-	-
Total for week 23	-	-	-	28.75 total training hrs for week = 158% of year's average This week by time: 92% walking & running; 8% other. This week's mileages: walked & ran 92 miles. No cycling or kayaking.	Week 23 Total	28 hrs 45 min
Total for 2009	-	-	-	18.23 total training hours per week average for 2009	Total for 2009	419 hrs 15 min
162	6-11	TH	Run/Walk	AM: 2 miles w/ the dogs on the short Zen Mtn loop. Actual time 40 min.	At 3000'	35 min
-	-	-	Other	2 hours of alternating sauna and hot mineral bath at Stewart Springs.	-	-
-	-	-	Notes	Amazed that the NB1062 shoes are already trashed after one month. The uppers are fine (of course) but the heel strike area is almost worn into the midsole. It might be the reason my knee is hurting. I am glad I ordered 2 pairs ... I will most likely need another 2 pairs to get me through Badwater. I may be able to work around the knee by changing to trail shoes (lower heel) and finding whether trails feel better than the roads, hills better than flats, etc., running versus walking ... I had planned on another big mileage week, but I am unsure whether that will happen. I will see how the knee is responding. With less than 5 weeks to go there is no room for any major injuries. Aches and pains, yes ... goes w/ the territory; major blowouts ... no.	-	-
163	6-12	FR	Run/Walk	AM: 2 miles w/ the dogs & Laura on the short Zen Mtn loop. Actual time 40 min.	At 3000'	35 min
-	-	-	Run/Walk	PM: 2 miles w/ the dog on the short Zen Mtn loop. Actual time 40 min. Wore knee support.	At 3000'	35 min
-	-	-	Notes	Knee is tender. Vastus Medialis is sore. Very minor ... but, I am going to be very careful.	-	-
164	6-13	SA	Run/Walk	10.84 miles w/ Ready the Dog on the Humbug Trail Loop using the Upper Ditch Trail in and out. Actual moving time: 3:21:20. Did some trail cleanup. Also, 2 fallen trees since the last time through.	Total Elevation Gain + Loss = 4000'; Min 2743'; Max 4148'	3 hrs 15 min
-	-	-	Other	Outdoor work.	At 3000'	30 min.
-	-	-	Notes	Wore knee support & trail shoes without the NB stabilizer insoles.	-	-
165	6-14	SU	Run/Walk	AM: 2 miles on the short Zen Mtn Loop w/ Laura and the dogs. Actual time was more like 45 min.	-	30 min
-	-	-	Run/Walk	PM: 10 miles here and there through Lake Shastina. Walked. 2:53:00 actual time.	At 3000'	3 hrs 00 min
-	-	-	Notes	The knee problem is resolved and will be fine. Limited eating from noon on to: Fruit (cantaloupe, blueberries, avocado); Veggies (corn); Nuts (pistachios, almonds).	-	-
166	6-15	MO	Run/Walk	AM: Craggy Bob trail Loop. 5.5 miles. Actual time: 1:34:46.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hr 30 min
-	-	-	Run/Walk	PM: 2.0 miles w/ the dogs on the short Zen Mtn Loop. Actual time: 35 min. Brings it to 430.25 hrs for '09.	At 3000'	30 min.
-	-	-	Notes	4 weeks to Badwater. It's time to heat train.	-	-
167	6-16	TU	Run/Walk	10.84 miles on the Humbug Trail Loop using the Upper Ditch Trail in and out.	Total Elevation Gain + Loss = 4000'; Min 2743'; Max 4148'	3 hrs 30 min
-	-	-	Notes	Jury Duty until 2:30 PM, then did my walk. 433.75 hrs at the end of the day. 53 miles so far this week. 14.5 hrs total training w/ 1 more day in the training week.	-	-
168	6-17	WE	Run/Walk	AM: 2.0 miles w/ the dogs and Laura on the short Zen Mtn. Loop	At 3000'	30 min
-	-	-	Cycling	PM: Had a small sore spot running down my left calf so decided to not do a run. Instead, I did 41.25 miles cycling on the Little Shasta - Big Springs Loop. I added the Shastina, Rainbow and Zen Mtn climbs at the end to add a little spice. I wore my winter cycling clothes to add a heat load.	Rolling hills at 3000'	2 hrs 45 min
-	-	-	Notes	Training week 24 of 2009 ends.	-	-
Total for week 24	-	-	-	17.75 total training hrs for week = 97% of year's average This week by time: 83% walking & running; 15% cycling; 2% other. This week's mileages: walked & ran 55 miles; cycled 41.25 miles; no kayaking.	Week 24 Total	17 hrs 45 min
Total for 2009	-	-	-	18.20 total training hours per week average for 2009	Total for 2009	437 hrs 00 min
169	6-18	TH	Run/Walk	AM: 2.0 miles w/ the dogs and Laura on the short Zen Mtn loop.	At 3000'	30 min
-	-	-	Cycling	PM: 45 miles on the road bike. Full winter cycling gear in the 85 degree temps. Actual time 3:03. Did the Grenada - Gazelle loop.	Rolling hills at 3000'	3 hrs 00 min
-	-	-	Notes	Training week 25 of 2009 begins.	-	-
170	6-19	FR	Kayak	AM1: Lake Shastina. Lots of 'fluffins' (baby seagulls) on islands 2 & 3. Saw that a deer had swam out to island #4 and was hanging out there. The water is awful though ... nasty summer slime ... soupy.	At 3000'	1 hr 30 min
-	-	-	Run/Walk	AM2: 2.0 miles w/ the dogs on the short Zen Mtn Loop. Actual time 35 min.	At 3000'	30 min
-	-	-	Cycling	PM: 45 miles on the road bike. Full winter cycling gear. Actual time 3:04. Same as yesterday but went clockwise around the loop.	Rolling hills at 3000'	3 hrs 00 min
-	-	-	Notes	Still a bit of a hot spot on my left calf ... I'll keep cycling while it resolves.	-	-
171	6-20	SA	Run/Walk	AM: 2.0 miles w/ the dogs on the short Zen Mtn. Loop. Actual time 35 min. Brings it to 446 hrs even.	At 3000'	30 min
-	-	-	Cycling	PM: 60 miles on the road bike. Into a strong wind the first 2 hours. Heavy rain in the third hour and big tailwind. 4:06 actual time. Big Springs - Montague - Grenada - Gazelle - Edgewood.	Rolling hills at 3000'	4 hrs 00 min
-	-	-	Notes	450 hours even for the year. That an average of 2 hrs 37 min for each day of 2009 so far.	-	-
172	6-21	SU	Cycling	AM: 45 miles on the roads. Felt good. 2:56 actual time.	Rolling hills at 3000'	3 hrs 00 min
-	-	-	Heat	PM1: 176 degree sauna at Stewart Springs. 10 minutes in, then 5 minutes out x 8 = 80 minutes in the sauna, 40 minutes out.	Stewart Springs	1 hr 20 min
-	-	-	Run/Walk	2.0 miles w/ the dogs on the short Zen Mtn. Loop.	At 3000'	40 min
-	-	-	Notes	455 hours at the end of the day.	-	-
173	6-22	MO	Cycling	100 minute time trial on the road bike w/ heat load. 20% slower due to heat load.	Rolling hills at 3000'	1 hr 40 min
-	-	-	Notes	3 weeks till Badwater. The real heat training starts today.	-	-
174	6-23	TU	Cycling	PM1: 200 minute time trial on the road bike w/ heat load. 10% slower due to the heat load.	Rolling hills at 3000'	3 hrs 20 min
-	-	-	Heat	PM2: 8 sets of 10 minutes in the 180 degree sauna, 5 minutes at room temp.	-	1 hr 20 min
-	-	-	Notes	Puttin' along.	-	-
175	6-24	WE	Run/Walk	AM: 2.0 miles w/ the dogs and Laura on the short Zen Mtn Loop = 462 hrs = 25 hrs for the week so far.	At 3000'	40 min
-	-	-	Heat	12 x 5 minutes in the sauna, followed by 5 minutes at room temperature.	-	60 min
-	-	-	Notes	A good hot afternoon is on the way.	-	-
Total for week 25	-	-	-	26.00 total training hrs for week = 140% of year's average This week by time: 10% walking & running; 70% cycling; 20% other. This week's mileages: walked & ran 10 miles; cycled 260.00 miles; kayaked 5.0 miles.	Week 25 Total	26 hrs 00 min
Total for 2009	-	-	-	18.52 total training hours per week average for 2009	Total for 2009	463 hrs 00 min
176	6-25	TH	Run/Walk	2.0 miles w/ the dogs on the short Zen Mtn loop.	At 3000'	40 min
-	-	-	Cycling.	Heat. 60 minutes in the greenhouse 100-110 degrees. Winter tights w/ a cotton t-shirt. Big sweat.	At 3000'	1 hr 00 min
-	-	-	Notes	Start of week 26 of 2009.	-	-
177	6-26	FR	Run/Walk	2.0 miles w/ the dogs & Laura on the short Zen Mtn loop.	At 3000'	40 min
-	-	-	Heat	Sauna Intervals at Stewart Springs: 8 x 10 minutes in sauna, then 5 minutes at 85 degrees = 80 minutes at 180 degrees today.	At 3000'	80 min
-	-	-	Notes	A long day.	-	-
178	6-27	SA	Cycling	Heat. Stationary bike. 3 x 33 minutes in the greenhouse with a 7 minute break in-between each. High temp was 116 for the first 33 minutes; 110 degrees for the second 33 minutes; 104 for the third 33 minutes. Felt good.	At 3000'	1 hr 40 min
-	-	-	Notes	Another long day, but enjoyed watching the webcast of the WS100 & providing some commentary on Facebook. I've been watching that race for over 20 years now. Laura sold her two horses today to Ralph the Farrier. Ralph will be good to and for Buddy and Bella. He's known those horses and has worked w/ them almost as long as we have. We will miss those 2 good horses. I will always remember Buddy chasing me around the barn to get at his oat bucket.	-	-
179	6-28	SU	Run/Walk	AM: 5.0 miles. Still a bit of concern w/ the left calf.	At 3000'	1 hr 40 min
-	-	-	Heat	PM1: Sat in the greenhouse from 2PM till 4PM. 120+ degrees in the shade. As the sun dropped behind the trees, the temp sank to 106 in the shade. The 120+ in full sun was very difficult: 106 w/o direct sun was no problem. While sitting I read Hiking Death Valley. I also watched a very large Black Widow spider for a while inside the greenhouse before sending it outdoors.	At 3000'	2 hrs 00 min
-	-	-	Cycling	PM2: One hour spin on the bike in the greenhouse. 42 x 16 gear @ 90 rpm. Temp 104 to 108. Felt good. No fan, but did use the spray bottle w/ lukewarm water in it. Drank a quart of water. Weight steady.	At 3000'	1 hr 00 min.
-	-	-	Notes	Heat Training Day # 8 of 20. Aiming at 500 hours before the start of BW in 14 days.	-	-
180	6-29	MO	Run/Walk	AM: 2.0 miles w/ the dogs.	At 3000'	30 min
-	-	-	Heat	PM1: 2 hours in the greenhouse sitting and reading. Start temp was 120+. Ending temp was 110. Wore the Sun Precautions gear to reduce the UV. Felt very comfortable at 110. Took a 20 minute break between hour one and hour two. Brings it to 475.5 hours for 2009.	At 3000'	2 hrs 00 min.
-	-	-	Notes	2 weeks till Badwater. Heat training Day 9 of 20. 475.5 hrs at EOD.	-	-
181	6-30	TU	Heat	AM: Outdoor work	At 3000'	30 min
-	-	-	Heat	Heat Training Day 10 of 20. 90 minutes sitting and reading in the greenhouse. Starting temp was 106 degrees; ending temp was 100 degrees. Just mildly hot ... no profuse sweating. Wasn't thirsty.	At 3000'	1 hr 30 min
-	-	-	Notes	Spent most of the day getting some details done ... front tires and oil change for the truck. Took forever.	-	-
182	07-01	WE	Run/Walk	AM: Deadfall Meadow & Lake Trail Loop.	At 6000'	2 hrs 00 min
-	-	-	Run/Walk	PM: 2 miles w/ the dogs	At 3000'	30 min
-	-	-	Notes	It's July! 480 hours at the EOD. It was too cool & cloudy today to build much heat in the greenhouse. So, took a day off from the heat. Just as well ... needed a rest. 20 more hours and it's done.	-	-
Total for week 26	-	-	-	17.00 total training hrs for week = 92% of year's average This week by time: 35% walking & running; 20% cycling; 45% other. This week's mileages: walked & ran 20 miles; cycled 50.00 miles.	Week 26 Total	17 hrs 00 min
Total for 2009	-	-	-	18.46 total training hours per week average for 2009	Total for 2009	480 hrs 00 min
183	07-02	TH	Run/Walk	AM1: 5 miles w/ Laura on the Jackson Ranch/Zen Mtn Loop.	At 3000'	1 hr 15 min
-	-	-	Heat	AM2: 45 minutes in the greenhouse at 90 degrees.	At 3000'	45 min
-	-	-	Run/Walk	PM1: 30 minute walk in Mt. Shasta waiting for the car to be serviced.	At 3000'	30 min
-	-	-	Heat	PM2: 60 minutes sitting in the greenhouse. Started at 120 degrees and gradually dropped to 110 degrees.	At 3000'	1 hr
-	-	-	Cycling	PM3: 60 minutes on the trainer in the greenhouse. Steady effort. 110 degrees at the start. 100 degrees at end.	At 3000'	1 hr
-	-	-	Notes	Start of the final training week leading to Badwater. Lots to do. 01) Heat Train; 02) Gather and organize stuff; 03) Stay loose.	-	-
184	07-03	FR	Run/Walk	AM1: 2 miles w/ the dogs on the short Zen Mtn Loop	At 3000'	30 min
-	-	-	Heat	AM2: 60 minutes in the greenhouse @ 110 degrees.	At 3000'	1 hr
-	-	-	Notes	486.0 hrs at the end of the day.	-	-
185	07-04	SA	Run/Walk	AM: 5 miles on the Jackson Ranch/Zen Mtn Loop w/ Laura.	At 3000'	1 hr 15 min
-	-	-	Heat	PM: One hour in the greenhouse sitting & reading as temperature dropped from 122 to 114.	At 3000'	1 hr
-	-	-	Cycling	PM2: 45 minute spin in the greenhouse as temperature dropped from 114 to 106.	At 3000'	45 min
-	-	-	Notes	Wore my race shoes. I want to put about 20-25 miles on them before raceday.	-	-
186	07-05	SU	Run/Walk	AM1: 5 miles on he Jackson Ranch/Zen Mtn Loop w/ heat load. Right knee is troublesome.	At 3000'	1 hr 15 min
-	-	-	Heat	AM2: 45 minutes in the greenhouse.	At 3000'	45 min
-	-	-	Run/Walk	PM: 2 miles w/ the dogs.	At 3000'	30 min
-	-	-	Notes	Am thinking that the road shoes are causing the knee problem ...	-	-
187	07-06	MO	Run/Walk	AM: 2 miles w/ the dogs on the short Zen Mtn Loop = 492.0 hrs.	At 3000'	30 min
-	-	-	Notes.	BW begins one week from today.	-	-
188	07-07	TU	Other	15 minutes of outdoor work and 15 minutes in the greenhouse at 100+	At 3000'	30 min
-	-	-	Run/Walk	2 miles w/ the dogs on the Zen Mtn Loop.	At 3000'	30 min
-	-	-	Notes	Put together more of the details for the BW race. 493.0 hrs at the EOD.	-	-
189	07-08	WE	Plan	2 miles w/ the dogs on the Zen Mtn Loop	At 3000'	30 min
-	-	-	Notes	493.5 hours.	-	-
Total for week 27	-	-	-	13.50 total training hrs for week = 73% of year's average This week by time: 50% walking & running; 12% cycling; 38% other. This week's mileages: walked & ran 27 miles; cycled 27 miles.	Week 27 Total	13 hrs 30 min
Total for 2009	-	-	-	18.27 total training hours per week average for 2009	Total for 2009	493 hrs 30 min
190	07-09	TH	Heat	2 hours at Stewart Springs doing sauna intervals.	At 3000'	2 hrs
-	-	-	Run/Walk	2 miles w/ the dogs on the short Zen Mtn Loop.	At 3000'	30 min
-	-	-	Notes	Picked up Cargo Van at 10 AM. Work on getting gear ready. Beginning of Badwater Race Week.	-	-
191	07-10	FR	Run/Walk	2 miles w/ the dogs	-	30 mn
-	-	-	Notes	Finish up assembling gear & loading into vehicle. Do the usual shopping. 496 hrs at the start of the day.	-	-
192	07-11	SA	Travel	Rest	-	-
-	-	-	Notes	Head out early for Death Valley. Driving direct from home this year: Lone Pine: 491 miles (8 hrs 20 min); then 105 miles to Furnace Creek (2 hours) = 12 hours w/ stops.	-	-
193	07-12	SU	Rest	Rest	-	-
-	-	-	Notes	Race Meeting.	-	-
194	07-13	MO	Race	Badwater!	-	-
-	-	-	Notes	Race starts at 0600.	-	-
195	07-14	TU	Race	Badwater Day 2	-	-
-	-	-	Notes	Race continues	-	-
196	07-15	WE	Race	Badwater Day 3/ Finished in 58:28:17	-	58 hrs 30 min
-	-	-	Notes	13th Official Finish.	-	-
Total for week 28	-	-	-	61.50 total training hrs for week = 310% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 141 miles.	Week 28 Total	61 hrs 30 min
Total for 2009	-	-	-	19.82 total training hours per week average for 2009	Total for 2009	555 hrs 00 min
197	07-16	TH	Run/Walk	Walked 1 mile.	-	30 min
-	-	-	Notes	Drove to Las Vegas from Lone Pine. Vacation begins at the Venetian.	-	-
198	07-17	FR	Run/Walk	Walked 1 mile.	-	30 min
-	-	-	Notes	Vacation continues at the Venetian.	-	-
199	07-18	SA	Run/Walk	Walked 1 mile	-	30 min
-	-	-	Notes	Drove the back way to Mono Lake. Camped at Crooked Meadow at 8400'.	-	-
200	07-19	SU	Run/Walk	2 hikes: 2 miles on the Muir near the Sierra Camp. Then, hiked the Nevada Falls Loop w Laura.	-	5 hrs 30 min
-	-	-	Notes	Drove to Yosemite via Tioga Pass. Hiked. Then, drove to Oakhurst to stay.	-	-
201	07-20	MO	Rest	-	-	-
-	-	-	Notes	Drove home.	-	-
202	07-21	TU	Run/Walk	2 miles w/ the dogs on the short Zen Mtn Loop.	-	30 min
-	-	-	Notes	Catch up on coaching today.	-	-
203	07-22	WE	Run/Walk	2 miles w/ the dogs on the short Zen Mtn Loop.	-	30 min
-	-	-	Notes	Dumped about a gallon of liquid today ... but, still swelling in left ankle.	-	-
Total for week 29	-	-	-	8.00 total training hrs for week = 41% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 16 miles.	Week 29 Total	8 hrs 00 min
Total for 2009	-	-	-	19.41 total training hours per week average for 2009	Total for 2009	563 hrs 00 min
204	07-23	TH	Cycling	AM: Yreka to Lake Shastina.	-	1 hr 40 min
-	-	-	Run/Walk	PM: 2 miles on the short Zen Mtn Loop w/ the dogs.	-	40 min
-	-	-	Notes	Returned the rental vehicle. The cargo van was a good one.	-	-
205	07-24	FR	Run/Walk	2 miles on the short Zen Mtn Loop w/ the dogs.	-	40 min
-	-	-	Notes	A bit dehydrated I suspect.	-	-
206	07-25	SA	Run/Walk	2 miles on the short Zen Mtn Loop w/ the dogs.	-	40 min
-	-	-	Notes	Hot!	-	-
207	07-26	SU	Run/Walk	AM: 2 miles on the short Zen Mtn Loop w/ the dogs.	-	40 min
-	-	-	Run/Walk	PM: 3 miles from Bunny Flat to the Sierra Cub Cabin & return.	-	1 hr 10 min
-	-	-	Notes	The Tour is over. Another 100 degree day here.	-	-
208	07-27	MO	Run/Walk	2 miles on the short Zen Mtn Loop w/ the dogs.	-	40 min
-	-	-	Notes	Still a bit tired, hacking up stuff, etc. ... the recovery from BW has been difficult.	-	-
209	07-28	TU	Run/Walk	AM: 2 miles on the short Zen Mtn Loop w/ the dogs.	-	40 min
-	-	-	Run/Walk	PM: 2 miles on the short Zen Mt Loop.	-	40 min
-	-	-	Notes	Spent a good part of the day looking at homes.	-	-
210	07-29	WE	Other	Day 1 providing support for the cycling camp.	-	40 min
-	-	-	Notes	Found the property we liked.	-	-
Total for week 30	-	-	-	7.50 total training hrs for week = 39% of year's average This week by time: 80% walking & running; 20% cycling. This week's mileages: walked & ran 17 miles; cycled 25 miles.	Week 30 Total	7 hrs 30 min
Total for 2009	-	-	-	19.00 total training hours per week average for 2009	Total for 2009	570 hrs 30 min
211	07-30	TH	Other	Day 2 providing support for the cycling camp.	-	-
-	-	-	Notes	Negotiated lease.	-	-
212	07-31	FR	Other	Day 3 providing support for the cycling camp.	-	-
-	-	-	Other	Moving furniture, boxes.	-	2 hrs
-	-	-	Notes	Signed lease and began moving.	-	-
213	08-01	SA	Other	Day 4 providing support for the cycling camp.	-	-
-	-	-	Run/Walk	Bunny Flat to Sierra Club Cabin and return.	-	1 hr 30 min
-	-	-	Other	Moving furniture, boxes.	-	2 hrs
-	-	-	Notes	Exhausted. Chest cold continues. Still struggling w/ recovery from Badwater. Foot blisters are now dried but have become aggravated w/ deep cracks ... limping.	-	-
214	08-02	SU	Other	More moving.	-	1 hr 30 min
-	-	-	Notes	Not feeling well.	-	-
215	08-03	MO	Other	More moving and outdoor work.	-	2 hrs
216	08-04	TU	Run/Walk	30 minutes w/ the dogs.	-	30 min
217	08-05	WE	Rest	Rest ... tired and not feeling well.	-	30 min
Total for week 31	-	-	-	9.50 total training hrs for week = 50% of year's average This week by time: 20% walking & running; 80% other. This week's mileages: walked & ran 6 miles.	Week 31 Total	9 hrs 30 min
Total for 2009	-	-	-	18.70 total training hours per week average for 2009	Total for 2009	580 hrs 00 min
218	08-06	TH	Rest	-	-	-
219	08-07	FR	Rest	-	-	-
220	08-08	SA	Other	Moving boxes	-	1 hr
221	08-09	SU	Other	Yardwork. TV connected.	-	1 hr
222	08-10	MO	Other	Yardwork. Ben & Nadia arrive for visit.	-	30 min
223	08-11	TU	Run/Walk	Bunny Flat to Sierra Club Cabin w/ Laura, Ben & Nadia. Internet connection put in.	-	2 hrs
224	08-12	WE	Other	Yardwork	-	30 min
-	-	-	-	I think I have gotten over the chest cold. Knee is all screwed up from limping due to the recent foot problems. Been busy w/ coaching w/ Leadville & Lean Horse coming up. I have taken on a new elite woman athlete.	-	-
Total for week 32	-	-	-	5.00 total training hrs for week = 27% of year's average This week by time: 40% walking & running; 60% other. This week's mileages: walked & ran 5 miles.	Week 32 Total	5 hrs 00 min
Total for 2009	-	-	-	18.28 total training hours per week average for 2009	Total for 2009	585 hrs 00 min
225	08-13	TH	Other	Moving.	-	1 hrs 50 min
-	-	-	Notes	Need to dial it up to an acceptable level ... aim at 15 hrs for the week to hit 600 hrs for the year.	-	-
226	08-14	FR	Run/Walk	Deadfall Lakes hike w/ Laura, Nadia, & Ben.	-	2 hrs 30 min
-	-	-	Notes	Renew focus on healthy weight, nutrition, & remainder of 2009 goals.	-	-
227	08-15	SA	Rest	-	-	-
-	-	-	Notes	Watched the LT100 MB race via the webcast. Did some coaching. Took it easy.	-	-
228	08-16	SU	Run/Walk	Park's Creek Summit to Mt Eddy Summit and return ... w/ Teddy and Ready.	Low 6850'; High 9025'	4 hrs 00 min
-	-	-	Notes	Right quad is still locked up ... that's what is aggravating the knee.	-	-
229	08-17	MO	Rest	Dragging ... still recovering from BW.	-	-
230	08-18	TU	Rest	-	-	-
231	08-19	WE	Run/Walk	5 mile walk on the Jackson Ranch & Zen Mtn Loop w/ Laura.	-	1 hr 40 min
-	-	-	Notes	RF Day #1. Legs are still dead. Knee is coming around. Energy ... low. 40 hours of training since BW = 8 hrs/week during this recovery phase. 215.0 at the start of the day.	215.0	-
Total for week 33	-	-	-	10.00 total training hrs for week = 55% of year's average This week by time: 80% walking & running; 20% other. This week's mileages: walked & ran 25 miles.	Week 33 Total	10 hrs 00 min
Total for 2009	-	-	-	18.03 total training hours per week average for 2009	Total for 2009	595 hrs 00 min
232	08-20	TH	Run/Walk	Park's Creek Summit to Mt Eddy Summit and return w/ Laura.	Low 6850'; High 9025'	4 hrs 30 min
-	-	-	Notes	Week 34 of 2009 begins. RF Day #2. Felt a little better on the opening hour, but then had nothing on the climb to the summit of Mt Eddy. Struggled through the last 3.5 hours.	212.5	-
233	08-21	FR	Rest	Needed a rest. Took an extra nap, went to Stewart Springs, and then to Berryvale for lunch.	209.0	-
-	-	-	Notes	RF Day #3. Still awfully tired ....	-	-
234	08-22	SA	Rest	Leadville 100 & Lean Horse 100 ... providing updates and being available for my students.	208.5	-
235	08-23	SU	Rest	RF Day #5	-	-
236	08-24	MO	Rest	RF Day #6	-	-
237	08-25	TU	Rest	RF Day #7	207.5	-
238	08-26	WE	Run/Walk	RF Day #8. 5 mile walk w/ Laura on the Jackson Ranch/Zen Mtn Loop.	-	1 hr 30 min
-	-	-	Notes	Went through 600 hours today ... 34 weeks. In 2008, it took me 48 weeks to do 600. In 2007, it took me 44 weeks to do 600.	-	-
Total for week 34	-	-	-	6.00 total training hrs for week = 34% of year's average This week by time: 100% walking & running; 0% other. This week's mileages: walked & ran 25 miles.	Week 34 Total	6 hrs 00 min
Total for 2009	-	-	-	17.67 total training hours per week average for 2009	Total for 2009	601 hrs 00 min
239	08-27	TH	Run/Walk	4 miles w/ Laura on the Zen Mtn Loop	207.0	1 hr 15 min
-	-	-	Strength	15 minutes of P90X Push ups and pull ups ... highly modified.	-	25 min
-	-	-	Notes	Week 35 of 2009 begins. Continue w/ Raw Foods ... veggies & fruits only ... whole, juiced or powdered ... not cooked. Day # 9. I think I am also ready to do some easy walking & hiking, and maybe start to do some flexibility and strength. No hurry on any of this. Last week's rest days really helped. I'll proceed as I feel and not force anything.	-	-
240	08-28	FR	Rest	-	-	-
-	-	-	Notes	RF Day #10. Laura started w/ raw foods at 9 PM today.	-	-
241	08-29	SA	Strength	First round of the P90X chest & back. Doing 10 of each exercise.	-	30 min.
-	-	-	Run/Walk	Deadfall Meadows to the summit of Mt. Eddy & return. Felt much better today.	Low 6350'; High 9025'	3 hrs 20 min
-	-	-	Notes	RF Day #11.	-	-
242	08-30	SU	Run/Walk	Explored the power line roads to see where they went ... nowhere. 6 hrs 45 min for the week thus far.	-	1 hr 15 min
-	-	-	Notes	RF Day #12.	206.5	-
243	08-31	MO	Strength	15 minutes of push ups & pull ups alternating. 7 hrs for the week.	-	15 min
-	-	-	Notes	RF Day #13.	-	-
244	09-01	TU	Strength	Moving stuff from old house to new. Mowing the new big yard ...	-	3 hrs
-	-	-	Notes	RF Day #14.	206.0	-
245	09-02	WE	Strength	Moving & lawn work.	-	(15 min)
-	-	-	Notes	RF Day #15	-	-
Total for week 35	-	-	-	10.00 total training hrs for week = 57% of year's average This week by time: 50% walking & running; 50% other. This week's mileages: walked & ran 15 miles.	Week 35 Total	10 hrs 00 min
Total for 2009	-	-	-	17.45 total training hours per week average for 2009	Total for 2009	611 hrs 00 min
246	09-03	TH	Rest	-	-	-
-	-	-	Notes	RF Day # 16. Week 36 of 2009 begins.	205.5	-
247	09-04	FR	Strength	AM: P90X Chest & Back w/o warm up or cool down section.	-	40 min
-	-	-	Other	Cleaning out the flower beds.	-	1 hr 20 min
-	-	-	Notes	RF Day #17.	-	-
248	09-05	SA	Strength	AM1: 15 minutes of alternating push ups and pull ups.	-	15 min
-	-	-	Run/Walk	AM2: 15 minutes w/ the dogs.	-	15 min
-	-	-	Run/Walk	PM: 5 miles on the Zen Mtn./Jackson Ranch Loop in 1:27.	-	1 hr 30 min
-	-	-	Notes	RF Day #18.	-	-
249	09-06	SU	Run/Walk	Deadfall Meadows to Mt Eddy Summit @ 9025' & return w/ Teddy and Ready.	-	3 hrs 30 min
-	-	-	Notes	RF Day #19.	-	-
250	09-07	MO	Run/Walk	The big Whalen Road - Soapstone Trail - PCT Trail Loop w/ Laura in 10 hours (30 min down time). My feet are still awfully tender. This loop has a whole lot of scree and bad footing ... made it worse. Legs felt good and energy was even. Used the raw Lara Bars, bananas, organic lemonade and water.	-	9 hrs 30 min
-	-	-	Notes	RF Day #20	203.5	-
251	09-08	TU	Rest	-	-	-
-	-	-	Notes	RF Day #21. 17 hrs for the week at the start of the day. Might be a little dry ...	201.5	-
252	09-09	WE	Strength	60 minutes of P90X Chest & Back w/ ab workout following.	-	1 hr
-	-	-	Notes	Beginning of Raw Foods Week #4. I think the pace is a real pound lost every 3.5 days ... 2 pounds per week. In 2 more weeks, I'll be under 200 pounds for sure; and, in 4 weeks, I'd like to be permanently under 200 pounds; by my 57th birthday ... Nov. 5, I'd like to be under 190 ... permanently.	-	-
Total for week 36	-	-	-	18.00 total training hrs for week = 103% of year's average This week by time: 80% walking & running; 20% other. This week's mileages: walked & ran 46.5 miles.	Week 36 Total	18 hrs 00 min
Total for 2009	-	-	-	17.47 total training hours per week average for 2009	Total for 2009	629 hrs 00 min
253	09-10	TH	Strength	Pushing the mower for an hour ... tiring.	-	1 hr
-	-	-	Notes	RF Day # 23. 16 weeks remain in 2009. 16 x 2 = 32 pounds = 170 is possible by year's end. Talk is cheap and so are calculators.	-	-
254	09-11	FR	Rest	-	-	-
-	-	-	Notes	RF Day #24. Following my runner's progress at Wasatch.	-	-
255	09-12	SA	Run/Walk	5 miles w/ Laura on the Jackson Ranch/Zen Mtn Loop	-	1 hr 20 min
-	-	-	Notes	Carolyn Luckett completes her Grand Slam.	-	-
256	09-13	SU	-	Moving more stuff	-	2 hrs
257	09-14	MO	Other	Moving more stuff.	-	3 hrs 40 min
				Went through 635 hours today ... that was my training total for the year for 2009
258	09-15	TU	Other	Moving more stuff	-	2 hrs
-	-	-	Notes	Close out the old house. Finishing up day 28 of RF. 15 pounds lost in 28 days.	200.0	-
259	09-16	WE	Walk/Run	Out and back on forest road 40N15 on the north side of Mt. Shasta w/ Laura.	1215 feet of ascent + 1215 feet of descent. Low 3638'; high 4853'	2 hrs
-	-	-	Notes	Day #29 RF.	-	-
Total for week 37	-	-	-	12.00 total training hrs for week = 69% of year's average This week by time: 25% walking & running; 75% other. This week's mileages: walked & ran 10 miles.	Week 37 Total	12 hrs 00 min
Total for 2009	-	-	-	17.32 total training hours per week average for 2009	Total for 2009	641 hrs 00 min
260	09-17	TH	Walk/Run	AM: Out & back on the 40N15 Forest Road w/ Laura	515 feet of ascent + 515 feet of descent. Low 3636; high 4153'.	1 hr
-	-	-	Walk/Run	PM: Out & back on the 40N15 Forest Road w/ the dogs.	-	30 min
-	-	-	Notes	Start of week 38 of 2009. RF Day # 30. Will go under 200 pounds this week. Broke another tooth, Almost a year to the day since I broke the one next to this one.	-	-
261	09-18	FR	Rest	-	-	-
-	-	-	Notes	Day at the dentist getting a root canal, etc. RF Day #31.	-	-
262	09-19	SA	Run/Walk	7.62 mile Cinder Cone Loop adding the top climb.	1700 feet of ascent + 1700 feet of descent. Low 3636; high 5336.	2 hrs 30 min
-	-	-	Notes	RF Day # 32. Defined my weight loss goal: From 215 to 155 in 24 weeks = 2.5# loss/week. Start Date August 19, 2009; end date Feb. 3, 2010.	-	-
263	09-20	SU	Run/Walk	Hotlum Siding - Trestles Loop w/ the dogs.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 30 min
-	-	-	Notes	RF Day #33.	199.5	-
264	09-21	MO	Run/Walk	Gave the dogs a rest, but did the same loop as yesterday as the sun was going down. Very nice.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 30 min
-	-	-	Notes	RF Day # 34. Full day coaching. Finished up at Midnight w/ some National 24 Hour calculations.	-	-
265	09-22	TU	Run/Walk	AM: Hotlum Siding - Trestles Loop w/ Laura and the dogs.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 30 min.
-	-	-	Run/Walk	PM: Hotlum Siding - Trestles Loop.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 30 min.
-	-	-	Notes	RF Day # 35.	-	-
266	09-23	WE	Run/Walk	PM: Hotlum Siding - Trestles Loop w/ the dogs. Had to finish up w/ the flashlight on.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 30 min.
-	-	-	Notes	RF Day #36. Went to Medford this morning to get the fridge.	-	-
Total for week 38	-	-	-	11.50 total training hrs for week = 67% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 37 miles.	Week 38 Total	11 hrs 30 min
Total for 2009	-	-	-	17.17 total training hours per week average for 2009	Total for 2009	652 hrs 30 min
267	09-24	TH	Run/Walk.	PM: Hotlum Siding - Trestles Loop w/ the dogs. Nice and hot ... 90 degrees. Clockwise direction. Doing a little bit more running. Saw a baby rattlesnake on the path.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 30 min.
-	-	-	Notes	RF Day #37. Start of week 39.	-	-
268	09-25	FR	Run/Walk	AM: Hotlum Siding Loop with the dogs. Included a side trip to check out the little canyon side route.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 30 min
-	-	-	Notes	RF Day # 38. Lowest weight of 2009.	199.0	-
269	09-26	SA	Run/Walk	AM: Needle Loop to the tracks and back w/ the dogs.	550 feet of ascent + 550 feet of descent. Low 3636; high 4153'.	1 hr
-	-	-	Run/Walk	PM: Hotlum Siding - Trestles Loop w/ the Laura. Nearly stepped on a rattlesnake.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 30 min.
-	-	-	Notes	RF Day #39.	-	-
270	09-27	SU	Run/Walk	AM: Needle Loop to the tracks and back w/ the dogs.	550 feet of ascent + 550 feet of descent. Low 3636; high 4153'.	1 hr
-	-	-	Run/Walk	PM: Needle Loop to the tracks and back w/ Laura.	550 feet of ascent + 550 feet of descent. Low 3636; high 4153'.	1 hr
-	-	-	Notes	Spent a good part of the day working on splits for Nationals. RF Day #40.	-	-
271	09-28	MO	Run/Walk	AM: Hotlum Siding - Trestles Loop w/ the dogs. Slightly cooler out. Brings it to 9 hours for the week.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 30 min.
-	-	-	Run/Walk	PM: Hotlum Siding - Trestles Loop.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 30 min.
-	-	-	Notes	RF Day # 41. At 10 hrs 30 min for the week.	-	-
272	09-29	TU	Run/Walk	AM: 30 min w/ Laura and the dogs on FS 40N15.	200 feet of ascent + 200 feet of descent. Low 3636; high 3850'.	30 min
-	-	-	Run/Walk	PM: Hotlum Siding - Trestles Loop.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 30 min.
-	-	-	Notes	RF Day # 42. Lowest weight since 2001?	196.0	-
273	09-30	WE	Rest		-	-
-	-	-	Notes	Paperwork day plus prep for trip to Nationals. RF Day #43.	-	-
Total for week 39	-	-	-	12.50 total training hrs for week = 73% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 40 miles.	Week 39 Total	12 hrs 30 min
Total for 2009	-	-	-	17.05 total training hours per week average for 2009	Total for 2009	665 hrs 00 min
274	10-01	TH	Travel	Drive to Sacramento-Fly to Cleveland via Chicago. 15 hours.	-	-
275	10-02	FR	Coaching	Worked w/ Jill on race plan, organizing, viewing course, measuring walk sections, meeting her group.	-	-
276	10-03	SA	Coaching	Coached and crewed Jill Perry and Sean Peecher.	-	-
277	10-04	SU	Coaching	Finished up the 24 Hour Nationals. Was on my feet most of that time. Went to dinner w/ Chisholm Deupree. Will count it as 4 hours ...	-	4 hrs
278	10-05	MO	Travel	Cleveland to Sacramento via Atlanta. Drove back then to home. 15 hours total	-	-
279	10-06	TU	Run/Walk	FS road 2 miles further east than usual. Did an out and back through the trestles, etc. w/ dogs.	-	1 hr 15 min
-	-	-	Notes	RF Day # 49. Did quite well on my trip. Found a Raw Foods Take Out Restaurant just 3 blocks from my hotel. Had some cooked, but vegetarian, foods on Sunday and Monday. I give myself an A-.	-	-
280	10-07	WE	Run/Walk	With the dogs on the FS Road.	-	45 min
-	-	-	Notes	RF Day #50.	-	-
Total for week 40	-	-	-	5.0 total training hrs for week = 30% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 18 miles.	Week 40 Total	5 hrs 00 min
Total for 2009	-	-	-	16.75 total training hours per week average for 2009	Total for 2009	670 hrs 00 min
281	10-08	TH	Run/Walk	FS service roads lower loop w/ the dogs. RF Day #51.	350 feet of ascent.	1 hr 20 min
282	10-09	FR	Run/Walk	Clockwise loop connecting the 2 FS roads w/ Laura and the dogs. RF Day # 52. Went to Redding to get crown on tooth.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 40 min
283	10-10	SA	Run/Walk	Counter-clockwise loop connecting the 2 FS roads w/ Laura and the dogs. RF Day #53.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 50 min
284	10-11	SU	Run/Walk	Deadfall Meadows to Mt Eddy Summit @ 9025' & return w/ Laura. 1hr 47 min to summit. RF Day #54.	2000 feet of ascent & 2000 feet of descent. Low 7000'; high 9025'.	3 hrs 10 min
285	10-12	MO	Run/Walk	Clockwise loop connecting the 2 FS roads w/ the dogs. RF Day # 55	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 50 min
286	10-13	TU	Run/Walk	FS service roads lower loop w/ the dogs. RF Day #56.	350 feet of ascent.	1 hr 05 min
287	10-14	WE	Run/Walk	FS service roads lower loop w/ the dogs. RF Day #57.	350 feet of ascent.	1 hr 05 min
Total for week 41	-	-	-	13.00 total training hrs for week = 78% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 45 miles.	Week 41 Total	13 hrs 00 min
Total for 2009	-	-	-	16.65 total training hours per week average for 2009	Total for 2009	683 hrs 00 min
288	10-15	TH	Run/Walk	Explored the 43N21 FS Road heading up Whitney Creek w/ the dogs. 45 min up/45 min back. RF Day 58.	800' of ascent + 800 ' of descent.	1 hr 30 min
289	10-16	FR	Run/Walk	FS roads w/ the dogs. RF Day 59.	350 feet of ascent. + 350 feet of descent.	1 hr 15 min
290	10-17	SA	Run/Walk	AM: The lower Hotlum Basic Loop w/ Laura and the dogs. RF Day 60.	350 feet of ascent. + 350 feet of descent.	1 hour
-	-	-	Run/Walk	PM: Did the Northgate Trail from 7000' to 8200'. Post-holing through snow on the final section. The trailhead is 20.4 miles from the house.	1200 feet of ascent + 1200 feet of descent. Low 7000'; high 8200'.	2 hours
291	10-18	SU	Run/Walk	FS roads w/ the dogs. RF Day 61.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 45 min
292	10-19	MO	Run/Walk	Basic 2 FS Trestles Loop w/ the dogs. RF Day 62. Actual time: 1:44.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 45 min
293	10-20	TU	Run/Walk	AM: The lower Hotlum Basic Loop w/ Laura and the dogs. RF Day 63. Holding at 196.0 pounds.	350 feet of ascent. + 350 feet of descent.	1 hour
-	-	-	Run/Walk	PM: Basic 2 FS Trestles Loop w/ the dogs. RF Day 64. Actual time: 1:43.	650 feet of ascent + 650 feet of descent. Low 3636; high 4153'.	1 hr 45 min
294	10-21	WE	Run/Walk	AM: The lower Hotlum Basic Loop w/ Laura and the dogs. RF Day 64. 13 hrs for the week	350 feet of ascent. + 350 feet of descent.	1 hour
Total for week 42	-	-	-	13.00 total training hrs for week = 78% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 45 miles.	Week 42 Total	13 hrs 00 min
Total for 2009	-	-	-	16.57 total training hours per week average for 2009	Total for 2009	696 hrs 00 min
295	10-22	TH	Run/Walk	The lower Hotlum Basic Loop w/ Laura and the dogs. RF Day 65.	350 feet of ascent. + 350 feet of descent.	1 hour
296	10-23	FR	Rest	Take care of errands in Redding to include getting the Subaru and Ranger fixed, & getting Rx renewed.		-
297	10-24	SA	Race	Whiskeytown Trail 50 km. Tough trail race with plenty o' up and plenty o' down. Walked a good deal of it, was in no particular hurry. Finished 2 minutes faster than last year, and felt far better throughout. Time: 8:48:55 = 16:48/mile average. That's about the speed I run & hike at everyday ... so all is well being able to maintain that for 50 km on such a hilly and often technical course.	5120 feet of ascent + 5120 feet of descent. Min 1210'; Max 3020'.	9 hours
-	-	-	Notes	Race Facts: Min/max elev: 1210/3020; Start/Finish elev: 1210ft; Elev Gain: 5120ft; Elev descent: 5120ft; Peak elev @ 10.2M; Longest climb: 1386ft over 1.9M; Longest descent: 1190ft over 3.6M. Unrealted, Teddy hurt his toe today. Went through 700 hours today. 2007 total was 670; 2008 total was 635.	-	-
298	10-25	SU	Rest	-	-	-
-	-	-	Notes	RF Day 68. I am at 197.5 on this post race day. Last year post Whiskeytown Post Race I was 218.5.	-	-
299	10-26	MO	Rest	RF Day 69.	-	-
300	10-27	TU	Run/Walk	The lower Hotlum Basic Loop w/ Laura and the dogs. RF Day 70.	350 feet of ascent. + 350 feet of descent.	1 hour
301	10-28	WE	Run/Walk	AM: The lower Hotlum Basic Loop w/ Laura, Teddy and Abby ... Ready was timed-out. RF Day 71.	350 feet of ascent. + 350 feet of descent.	1 hour
Total for week 43	-	-	-	12.00 total training hrs for week = 73% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 45 miles.	Week 43 Total	12 hrs 00 min
Total for 2009	-	-	-	16.46 total training hours per week average for 2009	Total for 2009	708 hrs 00 min
302	10-29	TH	Run/Walk	Lower Hotlum Loop w/ the dogs. Laura's vacation begins today. RFD 72.	350 feet of ascent. + 350 feet of descent.	1 hour
303	10-30	FR	Run/Walk	Short walk w/ the dogs. Travel to Sacramento RFD 73.	-	15 min
304	10-31	SA	Race	Helen Klein 50 km for Laura and I. I finished in 7:04; Laura 8:41. Andrew & Teresa in sub-6. RFD 74. + 15 min. walk wu/wd.	-	7 hrs 15 min
305	11-01	SU	Rest	Return home from Sacramento. RFD 75.	-	-
306	11-02	MO	Other	Did some stretching. RFD 76.	-	15 min
307	11-03	TU	Run/Walk	15 minutes walk. RFD 77	-	15 min
308	11-04	WE	Run/Walk	Lower Hotlum Loop w/ the dogs & Laura. Last day of being 56. RFD 78.	350 feet of ascent. + 350 feet of descent.	1 hour
Total for week 44	-	-	-	10.00 total training hrs for week = 61% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 42 miles.	Week 44 Total	10 hrs 00 min
Total for 2009	-	-	-	16.32 total training hours per week average for 2009	Total for 2009	718 hrs 00 min
309	11-05	TH	Run/Walk	Lower Hotlum Loop. 57 years old today. RFD 79. Weight 199.5 = 19 pounds less than 11-05-08.	350 feet of ascent. + 350 feet of descent.	1 hr
310	11-06	FR	Run/Walk	Lower Hotlum Loop w/ Laura and the dogs.	350 feet of ascent. + 350 feet of descent.	1 hr
311	11-07	SA	Run/Walk	10.3 miles. 3 x the lower Hotlum Loop. Planned on going longer but left knee was tender.	1000 ft of ascent & 1000 ft of descent.	2 hrs 49 min
312	11-08	SU	Run/Walk	The Trestles Loop w/ the dogs. Walked it to continue to loosen up left knee.	3600' low; 4200' high. 700' total ascent + 700' of total descent.	1hr 52 min
313	11-09	MO	Run/Walk	The Trestles Loop w/ Laura and the dogs. Walked it to continue to loosen up left knee.	3600' low; 4200' high. 700' total ascent + 700' of total descent.	1hr 45 min
314	11-10	TU	Run/Walk	The Trestles Loop w/ the dogs in 1:38:58. RF Day # 84	3600' low; 4200' high. 700' total ascent + 700' of total descent.	1hr 39 min
315	11-11	WE	Run/Walk	The High Cinder Cone Loop w/ Laura and the dogs in 2:21:39. Garmin Map & Info.	3600' low; 5280' high; 1680' of ascent & 1660' of descent.	2 hrs 22 min
Total for week 45	-	-	-	12.50 total training hrs for week = 77% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 43.5 miles.	Week 45 Total	12 hrs 30 min
Total for 2009	-	-	-	16.23 total training hours per week average for 2009	Total for 2009	730 hrs 30 min
316	11-12	TH	Run/Walk	The Trestles, then up onto the Fox Highway, etc. + a couple dead-ends. Snow at 4000'. Garmin Map	3600' low; 4345' high; 1074' of ascent & 1074' of descent.	2 hrs 23 min
-	-	-	Notes	RF Day 85. Have stalled out for about 3 weeks now at the same weight of 199. During that time I have added some marginal foods like tortillas & hummus to make wraps. Very tasty, but not raw. Not a big deal, but as always, these foods are way too easy to overeat on. I also discovered some raw mousse that, while very tasty, I have a tendency to overeat. Not focusing in on calories, but I know that the ease of popping down 2-3 mousses at 600/calories per ... doesn't add up to continued weight loss. Time to get back on the straight and narrow. I have been happy with the pH results that I take daily. Nicely alkaline. I am very interested in getting in good enough shape to do American River 50 Mile on April 10. This will take another 20 pounds of weight loss as well as running (not hiking).	-	-
317	11-13	FR	Rest	Drive down to Roseville, CA.	-	-
318	11-14	SA	Race	Folsom Point Trail 50 km in 6:53:50. Garmin Map & Data.	600' high; 450 low; lots of small hills.	6:53:50
319	11-15	SU	Walk	Lower Hotlum Loop w/ the dogs. Tight, but not horribly tight.	350 feet of ascent. + 350 feet of descent.	1 hr 15 min
320	11-16	MO	Walk	Lower Hotlum Loop w/ the dogs. Legs are feeling a little looser.	350 feet of ascent. + 350 feet of descent.	1 hr 7 min
321	11-17	TU	Walk	Lower Hotlum Loop w/ the dogs. 1:07 again. RF Day 91. Green Smoothie Day 1.	350 feet of ascent. + 350 feet of descent.	1 hr 7 min
322	11-18	WE	Walk	Lower Hotlum Loop w/ the dogs. 59:34 = recovering.	350 feet of ascent. + 350 feet of descent.	1 hr
Total for week 46	-	-	-	13.75 total training hrs for week = 85% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 52.0 miles.	Week 46 Total	13 hrs 45 min
Total for 2009	-	-	-	16.18 total training hours per week average for 2009	Total for 2009	744 hrs 15 min
323	11-19	TH	Walk	Lower Hotlum Loop w/ the dogs. 1:03:39..	350 feet of ascent. + 350 feet of descent.	1 hr 3 min
324	11-20	FR	Walk	Lower Hotlum Loop w/ the dogs. 59:37. Did a few 40/20s to test the legs.	350 feet of ascent. + 350 feet of descent.	1 hr
325	11-21	SA	Walk	Lower Hotlum Loop w/ Laura and the dogs in 60 even. A little dusting of snow.	350 feet of ascent. + 350 feet of descent.	1 hr
326	11-22	SU	Walk	AM: Lower Hotlum Loop w/ Laura and the dogs in 59:48. 197.5.	350 feet of ascent. + 350 feet of descent.	1 hr
-	-	-	Run/Walk	PM: Lower Hotlum Loop. Did some 40/20s on the opening half. 52:48.	350 feet of ascent. + 350 feet of descent.	53 min
327	11-23	MO	Run/Walk	Lower Hotlum Loop w/ Laura and the dogs in 48:22.	350 feet of ascent. + 350 feet of descent.	49 min
328	11-24	TU	Run/Walk	Lower Hotlum Loop w/ the dogs in 59:17.	350 feet of ascent. + 350 feet of descent.	59 min
329	11-25	WE	Run/Walk	3 x the Lower Hotlum Loop w/ Laura.	1050 feet of ascent + 1050 feet of descent	2 hrs 23 min
Total for week 47	-	-	-	9.00 total training hrs for week = 56% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 34.5 miles.	Week 47 Total	9 hrs 00 min
Total for 2009	-	-	-	16.03 total training hours per week average for 2009	Total for 2009	753 hrs 15 min
330	11-26	TH	Run/Walk	Lower Hotlum Loop w/ the dogs. Raw Foods Day # 100. 196 pounds.	350 feet of ascent. + 350 feet of descent.	60 min
331	11-27	FR	Run/Walk	The Trestles Loop w/ the dogs.	3600' low; 4200' high. 700' total ascent + 700' of total descent.	1hr 32 min
332	11-28	SA	Run/Walk	The Trestles Loop w/ the dogs & Laura.	3600' low; 4200' high. 700' total ascent + 700' of total descent.	1hr 38 min
333	11-29	SU	Run/Walk	The Trestles Loop w/ the dogs + some exploring of a side route.	3600' low; 4200' high. 700' total ascent + 700' of total descent.	1hr 50 min
334	11-30	MO	Run/Walk	Lower Hotlum Loop w/ the dogs.	194 pounds	60 min
335	12-01	TU	Run/Walk	Lower Hotlum Loop w/ the dogs.	350 feet of ascent. + 350 feet of descent.	60 min
336	12-02	WE	Run/Walk	Lower Hotlum Loop w/ the dogs.	350 feet of ascent. + 350 feet of descent.	60 min
Total for week 48	-	-	-	9.00 total training hrs for week = 56% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 33 miles.	Week 48 Total	9 hrs 00 min
Total for 2009	-	-	-	15.88 total training hours per week average for 2009	Total for 2009	762 hrs 15 min
337	12-03	TH	Walk	Lower Hotlum Loop w/ the dogs.	350 feet of ascent. + 350 feet of descent.	1 hour
338	12-04	FR	Walk	Travel to San Francisco. Then, did some walking.	-	30 min
339	12-05	SA	Race	North Face Trail 50 km Race - San Francisco. 8:10:26.	-	8 hours
340	12-06	SU	Walk	Walked out and back to the Aquarium.	-	1 hr 30 min
341	12-07	MO	Walk	Waterfront and then hiked Angel Island, Mt Livermore, etc.	-	4 hrs 45 min
342	12-08	TU	Walk	Returned home. Then, did the Lower Hotlum Loop w/ the dogs.	350 feet of ascent. + 350 feet of descent.	1 hour
343	12-09	WE	Walk	Lower Hotlum Loop w/ the dogs.	350 feet of ascent. + 350 feet of descent.	1 hour
Total for week 49	-	-	-	17.75 total training hrs for week = 111% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 60 miles.	Week 49 Total	17 hrs 45 min
Total for 2009	-	-	-	15.91 total training hours per week average for 2009	Total for 2009	780 hrs 00 min
344	12-10	TH	Run	With the dogs ... have the flu or something.	-	15 min
345	12-11	FR	Walk	Lower Hotlum Loop w/ the dogs. Sick! 194.0.	350 feet of ascent. + 350 feet of descent.	1 hour
346	12-12	SA	Walk	Lower Hotlum Loop w/ the dogs. Jogged some of first half.	350 feet of ascent. + 350 feet of descent.	1 hour
347	12-13	SU	Walk	Lower Hotlum Loop w/ the dogs.	350 feet of ascent. + 350 feet of descent.	1 hour
348	12-14	MO	Walk	Lower Hotlum Loop w/ the dogs.	350 feet of ascent. + 350 feet of descent.	1 hour
349	12-15	TU	Walk	Lower Hotlum Loop w/ the dogs. Windy!	350 feet of ascent. + 350 feet of descent.	1 hour
350	12-16	WE	Walk	Lower Hotlum Loop w/ the dogs.	350 feet of ascent. + 350 feet of descent.	1 hour
Total for week 50	-	-	-	6.25 total training hrs for week = 40% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 21 miles.	Week 50 Total	6 hrs 15 min
Total for 2009	-	-	-	15.73 total training hours per week average for 2009	Total for 2009	786 hrs 15 min
351	12-17	TH	Walk	Lower Hotlum Loop w/ the dogs. Lowest weight in a decade.	193.0 pounds	1 hour
352	12-18	FR	Walk	Lower Hotlum Loop w/ the dogs.	350 feet of ascent. + 350 feet of descent.	1 hour
353	12-19	SA	Walk	Lower Hotlum Loop w/ the dogs.	350 feet of ascent. + 350 feet of descent.	1 hour
354	12-20	SU	Walk	Lower Hotlum Loop w/ the dogs. Signed up for AR 50 mile in April & Miwok 100 km in May.	350 feet of ascent. + 350 feet of descent.	1 hour
355	12-21	MO	Walk	Lower Hotlum Loop w/ the dogs & Laura Signed up for Ironman Cozumel Nov 2010.	350 feet of ascent. + 350 feet of descent.	1 hour
356	12-22	TU	Walk	Lower Hotlum Loop w/ the dogs. 3 inches of snow.	350 feet of ascent. + 350 feet of descent.	1 hour
357	12-23	WE	Walk	Lower Hotlum Loop w/ the dogs & Laura. Bought a used Moser Road Bike.	350 feet of ascent. + 350 feet of descent.	1 hour
Total for week 51	-	-	-	7.00 total training hrs for week = 45% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 24 miles.	Week 51 Total	7 hrs 00 min
Total for 2009	-	-	-	15.55 total training hours per week average for 2009	Total for 2009	793 hrs 15 min
358	12-24	TH	Walk	Lower Hotlum Loop w/ the dogs & Laura.	500 feet of ascent. + 500 feet of descent.	1 hour
359	12-25	FR	Walk	AM: Lower Hotlum Loop w/ the dogs & Laura.	500 feet of ascent. + 500 feet of descent.	1 hour
-	-	-	Run	PM: Lake Shastina Loop. 5.0 miles. 1:04:30. No walking.	500 feet of ascent. + 500 feet of descent.	1 hour
360	12-26	SA	Walk	AM: Lower Hotlum Loop w/ Laura and the dogs. 56 something.	500 feet of ascent. + 500 feet of descent.	1 hour
-	-	-	Run	PM: Lake Shastina Loop. 4.65 miles. 1:02:45.	500 feet of ascent. + 500 feet of descent.	1 hour
361	12-27	SU	Walk	AM: Lower Hotlum Loop w/ Laura and the dogs.	500 feet of ascent. + 500 feet of descent.	1 hour
-	-	-	Run	PM: Lake Shastina Loop. 4.63 miles in 57:30.	500 feet of ascent. + 500 feet of descent.	1 hour
362	12-28	MO	Run/Walk	AM: Lower Hotlum Loop w/ Laura and the dogs. Ran more than walked. 801 hrs.	500 feet of ascent. + 500 feet of descent.	45 min
363	12-29	TU	Walk	AM: Lower Hotlum Loop w/ Laura and the dogs.	500 feet of ascent. + 500 feet of descent.	1 hour
364	12-30	WE	Walk	AM: Lower Hotlum Loop w/ Dylan and the dogs.	500 feet of ascent. + 500 feet of descent.	1 hour
365	12-31	TH	Walk	AM: Lower Hotlum Loop w/ Laura, Dylan and the dogs.	500 feet of ascent. + 500 feet of descent.	1 hour
Total for week 52	-	-	-	10.75 total training hrs for week = 69% of year's average This week by time: 100% walking & running. This week's mileages: walked & ran 42 miles.	Week 52 Total	10 hrs 45 min
Total for 2009	-	-	-	15.46 total training hours per week average for 2009	Total for 2009	804 hrs

"It's amazing, if you keep going forward, the journeys you can make." -Essie Garrett, Ultramarathon Legend

"The trail is the thing, not the end of the trail. Travel too fast and you miss all you are traveling for." - Louis L'Amour from 'Ride the Dark Trail'

I encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content of the Coach Weber website.

Event #	Date	Location/Description of Event	Intensity/Notes	Duration
01	03-14-09	Way to Cool Trail 50 km Cool, CA.	I worked hard for this one and was happy to finish after weeks of injury.	7:27:18
02	04-11-09	Muir Woods Trail Marathon. Stinson Beach, CA	While the race organization was a disappointment, the course and day were not.	6:03:48
03	04-18-09	Tehama Wildflowers Trail 50 km, Red Bluff, CA	The first race in the heat always gets my attention.	6:46:22
04	04-26-09	Skyline to the Sea Trail 50 km. Saratoga Gap, CA.	Nice course.	7:12:56
05	07-13-09	Badwater Ultramarathon 135 Mile. DV, CA.	13th Official Finish.	58:28:17
06	10-23-09	Whiskeytown Trail 50 km. Redding, CA.	3 minutes faster than last year.	8:48:45
07	10-31-09	Helen Klein 50 km. Granite Bay, CA.	32 miles using the 'detour course'.	7:04:00
08	11-14-09	Folsom Point Trail 50 km. Folsom, CA.	Single track trail out and back with modest, yet continuous hills.	6:53:50
09	12-05-09	North Face Trail 50 km. SF, CA.	Tough, beautiful course.	8:10:26
-	2009	378.69 miles of racing total.	1 x 26.2 mile; 7 x 50 km; 1 x 135 mile for the year.	116:55:42