Coach Weber's Training Log 2008

Day of Year	Date	Day	Mode	Location/Description of Training	Intensity/Notes	Duration
0	12-31-07	MO	-	Last day of the year. Looks like a total of 670 hours of training for 2007. A little short of the goal of 700. But, fine none-the-less. That's an average of 110.4 minutes of exercise each day of 2007; or, 12.88 hours per week for all of 2007. Reduced weight 30 pounds in 2007 with most of that happening from September to December. 2008 will be my 40th season of running events of the marathon distance or longer.		-
		MO	Endurance	Hiked 3.25 miles. FS Boundary-PCT-Flume Creek Trail Loop w/ dogs. No new bear tracks today on PCT. Nice sunny day. No new snow. Forerunner 305 Map & Data	1158 feet of ascent & equal descent. Minimum 2339. Max 2895.	1 hour 04 min
1	01-01-08	TU	Endurance	Hiked 5.46 miles. Big Cat Logging Road to RR Park and return w/ dogs. 3-4 inches of snow throughout. 4 sets of cougar tracks heading across road high to low. 3 sets coming back up. Located from 0.46 mile to 1.6 miles going out. Forerunner 305 Map & Data	1366 feet of ascent & equal descent. Minimum 2368. Max 2854.	1 hour 46 min
2	01-02-08	WE	-	Left knee is a bit sore. Need to stay off the crusty snow. Additionally, I need to begin doing some running, versus hiking, if I'm going to have a chance of getting the AR50 done in April. Time for some treadmill.	Weight 204.0	1812 calories
		WE	Endurance	Hiked 9.56 miles. Clickapudi Trail Loop w/ dogs. Forerunner 305 Map & Data	2167 feet of ascent & equal descent. Minimum 1068. Max 1309.	2 hours 30 min
3	01-03-08	TH	-	Back to pre-Christmas break weight.	Weight 202.5	1900 calories
		TH	Endurance	Hiked 6.67 miles. FS Boundary to PCT to Burstarse Creek & return w/ dogs. Rain, snow, wind ... I-5 shut down while I was on the trail ... took longer to drive home 5 miles than it did to do the trail. Forerunner 305 Map & Data	2341 feet of ascent & equal descent. Minimum 2342. Max 3217.	2 hours 06 min
4	01-04-08	FR	-	Free day w/ calories. Won't eat junk, but won't restrict the good stuff.	Weight 202.5	-
		FR	Endurance	8.65 miles. Treadmill. Began watching season one of Deadwood. Left knee is hurting ... had to cut the 10 miles short. Snow storm arrives.	At home.	2 hours 00 min
5	01-05-08	SA	-	Left Patellar Tendon problematic. Laura's knee massage helped big time. Broke out last year's knee support ... my old friend.	Weight 204.0	-
		SA	Endurance	9.00 miles. Treadmill. Easy pace. Some easy hills. Wore knee support. 42.59 miles so far for the week.	At home.	2 hours 24 min
6	01-06-08	SU	-	-	Weight 205.0	-
		SU1	Endurance	Hiked 5.00 miles. Snowshoe the Craggy Bob Loop w/ dogs.	800 feet of ascent & equal descent. Low 2200. Max 3000.	1 hour 50 min
Total for week 01				13.66 hours = 100% of year's average 47.59 miles for the week.	Week 1 Total	13 hours 40 min
7	01-07-08	MO	-	-	Weight 206.0	1800 calories
			Endurance	Hiked 5.14 miles. Snowshoe the Craggy Bob Loop w/ dogs. A dangerous place after a heavy snowfall. Too many trees bowed over; too many tree limbs cracked and ready to fall. Forerunner 305 Map & Data	800 feet of ascent & equal descent. Low 2200. Max 3000.	1hour 45 min
8	01-08-08	TU	-	Quite the snowstorm for Dunsmuir.	Weight 207.0	2150 calories
		TU	Endurance	3.27 miles. Late night treadmill walk watching Deadwood.	At home.	1 hour 00 min
9	01-09-08	WE	-	Some more good snow shoveling.	Weight 205.0	2100 calories
		WE	Endurance	4.03 miles on treadmill. Finished Deadwood season One.	At home.	1 hour 00 min
10	01-10-08	TH	-	Too many calories and too little exercise for the week = no progress.	Weight 206.0	2020 calories.
		TH	Endurance	3.00 miles on treadmill. Left knee is tender.	At home.	47 min
11	01-11-08	FR	-	-	Weight 205.0	2500 calories
		FR1	Endurance	1.50 miles @ 5% on treadmill. Couldn't sleep so got up at midnight for a short walk on the treadmill and more season 2 Deadwood watching.	At home.	30 min
		FR2	Endurance	2.00 miles. Another easy walk on the treadmill to loosen up the knee.	At home.	36 min
12	01-12-08	SA	-	-	Weight 205.0	2500+ calories
		SA	Endurance	3.1 miles. Easy treadmill evening walk. More Deadwood Season 2.	At home.	1 hour 00 min
13	01-13-08	SU	-	-	Weight 205.0	2500+ calories
		SU	Event	26.2 miles. Redding Marathon. 2:21 at the half-marathon. Second half the knee was hurting so slowed considerably. 5:23:54. Forerunner 305 Map & Data	-	5 hours 24 min
Total for week 02				12.03 total training hours for week = 93% of year's average 48.24 miles for the week.	Week 2 Total	12 hours 02 min
Total for 2008				12.85 total training hours per week average for 2008 95.83 miles for the year.	Total for 2008	25 hours 42 min
14	01-14-08	MO	-	Legs are stiff. Knee does not feel worse for the wear.	Weight 205.5	2500+ calories
		MO	Endurance	2.00 miles. Easy treadmill walk to loosen up legs.	At home.	40 min
15	01-15-08	TU	-	Buddy & Bella the Horses move to the Rice Ranch in Mt Shasta.	Weight 207.0	2500+ calories
		TU	Endurance	2.00 miles. Treadmill.	At home.	40 min
16	01-16-08	WE	-	Time to get back on the diet train.	Weight 207.0	2500+ calories
		WE	Endurance	3.30 miles. Treadmill.	At home.	1 hour
17	01-17-08	TH	-	-	Weight 206.5	1490 calories
		TH	Endurance	2.70 miles on treadmill.	At home	50 min
18	01-18-08	FR	-	-	Weight 206.5	1275 calories
		FR	Endurance	Hiked 6.00 miles. Lake Head trails w/ dogs. Rolling terrain up river canyon.	-	2 hours 5 min
19	01-19-08	SA	-	-	Weight 203.5	1969 calories
		SA	Rest	-	-	-
20	01-20-08	SU	-	-	Weight 202.0	1560 calories
		SU	Endurance	3.00 miles. Treadmill. Low motivation.	At home	55 min
Total for week 03				6.17 total training hours for week = 58% of year's average. 19.00 miles for the week.	Week 3 Total	6 hours 10 min
Total for 2008				10.62 total training hours per week average for 2008. 114.83 miles for the year = 38.28 miles/week average.	Total for 2008	31 hours 52 min
21	01-21-08	MO	-	-	Weight 201.5	1540 calories
		MO	Endurance	2.00 miles. Treadmill.	At home	37 min
22	01-22-08	TU	-	-	Weight 201.5	1634 calories
		TU	Endurance	2.00 miles. Treadmill.	At home	32 min
23	01-23-08	WE	-	-	Weight 201.5	1960 calories
		WE1	Endurance	1.00 mile. Treadmill. Belt slipping, so ended session.	At home.	15 min
		WE2	Endurance	Hiked 9.60 miles. Clickapudi Trail w/ dogs.	2167 feet of ascent & equal descent. Minimum 1068. Max 1309.	2 hours 45 min
24	01-24-08	TH	-	-	Weight 202.0	-
		TH	Endurance	4.25 miles. Treadmill. Steady 2%. 8 min @ 4.5mph; then, 2 min @ 3.5mph.	At home.	1 hour 00 min
25	01-25-08	FR	-	-	Weight 203.0	1430 calories
		FR	Endurance	4.50 miles. Treadmill. Steady 2%. 8 jog + 2 walk. Deadwood season 3. Have 23.35 miles for the week. Goal is 40 ... need 8 on SA & SU.	At home.	1 hour 00 min.
26	01-26-08	SA	-	-	Weight 202.0	1550 calories
		SA	Endurance	Hiked 8.11 miles. Louie Road starting at 5 mile post heading east. Nice dirt road. Dogs came with. Bad dog lives about .75 miles from start. Forerunner 305 Map & Data 31.46 for the week.	400 feet of ascent & equal descent. Min 2598. Max 2887.	2 hours 00 min
27	01-27-08	SU	-	-	Weight 199.0	1720 calories
		SU1	Endurance	Hiked 5.33 miles. Town Road Loop 1. 40, 20's most of the way. Forerunner 305 Map & Data. 36.79 for the week.	786 feet of ascent & equal descent. Min 2303. Max 2695.	1 hour 14 min
		SU2	Endurance	3.56 miles. Treadmill @ 2% incline. 8 @ 5mph + 2 @ 3.5mph x 3 + cool down.	At home. 2306 elevation.	48 min
Total for week 04				10.20 total training hours for week = 97% of year's average. 40.25 miles for the week.	Week 4 Total	10 hours 11 min
Total for 2008				10.51 total training hours per week average for 2008. 155.08 miles for the year = 38.77 miles/week average.	Total for 2008	42 hours 03 min
Weight & calories Week 04				11,473 calories = 1673/day.	Wk 04 average weight = 201.5	199.0 on 01/27/08
28	01-28-08	MO	-	-	Weight 200.0	D/N count calories
		MO	Rest
29	01-29-08	TU	-	Drove down to Chico for the day. Abby and Teddy the dogs are 5 years old today.	D/N weigh in	D/N count calories
		TU	Rest
30	01-30-08	WE	-	-	D/N weigh in	D/N count calories
		WE	Endurance	3.50 miles. Treadmill at steady 2%. 8 min @ 5.0 mph + 2 min @ 3.5 mph x 3 + cool down. Broke in new NB 908's. Nice shoe.	At home. 2306 elevation.	45 min
31	01-31-08	TH	Strength	Snow shoveling activity of the day. Snowiest January in Mt Shasta in 40 years.	D/N weigh in	D/N count calories
		TH	Rest
32	02-01-08	FR	Strength	More snow shoveling. Then, drive down to Sacramento.	D/N weigh in	D/N count calories
		FR	Rest
33	02-02-08	SA	-	Race, then spend night in Sacramento.	D/N weigh in	D/N count calories
		SA	Event	Jed Smith 50K. Wore NB 908. Good shoe for the dry/wet road & muddy trail mix. Good first half; way slower on second half. Hit the marathon mark almost the same as Redding ... 5:23. Ave HR for event was 128.	Forerunner 305 Map & Data	6:53:46
34	02-03-08	SU	Strength	Drive over to Oakland in the morning. Then, home. Extreme snow shoveling upon arrival. Laura's 49th birthday.	-	D/N count calories
		SU	Rest
Total for week 05				7.66 total training hours for week = 77% of year's average. 34.85 miles for the week.	Week 5 Total	07 hours 40 min
Total for 2008				9.95 total training hours per week average for 2008. 190.00 miles for the year = 38 miles/week average.	Total for 2008	49 hours 45 min
35	02-04-08	MO	Strength	More snow shoveling ...	Weight 205.0	D/N count calories
		MO	Rest		-	-
36	02-05-08	TU	Strength	More snow shoveling ...	Weight 207.5	D/N count calories
		TU	Rest
37	02-06-08	WE	-	-	Weight 209.5	1500 calories
		WE	Rest
38	02-07-08	TH	-	-	Weight 205.5	1480 calories
			Rest
39	02-08-08	FR	-	-	Weight 202.5	1590 calories
		FR	Endurance	Stretch 17 minutes, then jog 1 mile.	At home.	30 min
40	02-09-08	SA	-	-	Weight 204.5	1895 calories
		SA	Rest
41	02-10-08	SU	-	-	Weight 204.5	1100 calories
		SU1	Strength	1/2 P90X DVD 1. Chest & Back.	At home.	45 min
		SU2	Endurance	2.33 miles on treadmill @ 2%. 8 min @ 5mph, then 2 min @ 3.5mph x 3.	At home.	30 min
		SU3	Endurance	2.33 miles on treadmill @ 2%. 8 min @ 5mph, then 2 min @ 3.5mph x 3.	At home.	30 min
		SU4	Strength	1/2 P90X DVD 3. Shoulders & Arms.	At home.	30 min
		SU5	Endurance	2.00 miles on treadmill @ 2%.	At home.	30 min
Total for week 06				3.25 total training hours for week = 37% of year's average. 7.66 miles for the week. A bit 'too restful' a week ...	Week 6 Total	03 hours 15 min
Total for 2008				8.83 total training hours per week average for 2008. 197.66 miles for the year = 32.94 miles/week average.	Total for 2008	53 hours 00 min
42	02-11-08	MO	-	Day 20,187 of my life.	Weight 203.0	1780 calories
			Rest
43	02-12-08	TU	-	-	Weight 202.5	d/n count calories
			Rest
44	02-13-08	WE	-	-	Weight 203.0
			Rest
45	02-14-08	TH	-	Received notice that I will run my 15th consecutive Badwater race (1994 - 2008). 150 days till Badwater. And, Happy Birthday Frosty!	Weight 203.0	d/n count calories
			Rest
46	02-15-08	FR	-	Drove down to Oakland. Enjoyed 2 pieces of the fine lemon cake at the Blue Sky Cafe. The new Holiday Inn Express at the Oakland airport is very nice. 149 days till Badwater.	Weight 203.0	d/n count calories
			Rest
47	02-16-08	SA	-	Can barely walk to start line. Decided against the 50K. Signed up for the 30K. Knew at about 3 miles this was going to be reduced to the one basic loop 20K. 148 days till Badwater. Still a nice trip to the Bay.	Weight 203.0	d/n count calories
		SA	Event	Sequoia Trail 30K	-	3 hours 40 min
48	02-17-08	SU	-	7 year anniversary w/ Laura today. Buddy the Horse is 2 years old today.	Weight 204.0	d/n count calories
				Lots of stretching and PT from Laura ...
Total for week 07				3.66 total training hours for week = 45% of year's average. 12.4 miles for the week. The pre-Badwater selection slump must end. Worst 2 weeks in quite a while. 21 weeks till Badwater. The 400 hours of training going into the race will require an immediate bump in training volume.	Week 7 Total	03 hours 40 min
Total for 2008				8.10 total training hours per week average for 2008. 210 miles for the year = 30.00 miles/week average.	Total for 2008	56 hours 40 min
49	02-18-08	MO	-	147 days till Badwater.	Weight 204.0	1500 calories
				More stretching
50	02-19-08	TU	-	146 days till Badwater.	Weight 202.0	1495 calories
		TU1	Endurance	Mag-Trainer Spin. Good sweat. Left piriformis is hurting.	At home.	50 min
		TU2	Stretch	P90X stretch.	At home.	60 min
51	02-20-08	WE	-	145 days till Badwater.	Weight 203.0	1480 calories
		WE1	Endurance	Mag-Trainer Spin. Good sweat. Left piriformis still torqued.	At home.	45 min
		WE2	Stretch	P90X stretch.	At home.	60 min
52	02-21-08	TH	-	144 days till Badwater.	Weight 203.0	1390 calories
		TH1	Stretch	P90X stretch.	At home.	60 min
		TH2	Endurance	Mag-Trainer Spin. Good sweat. Left piriformis loosening up.	At home.	40 min
53	02-22-08	FR	-	143 days till Badwater.	Weight 203.0	1500 calories
				Rest
54	02-23-08	SA	-	142 days till Badwater.	Weight 202.0	2105 calories
		SA1	Strength	P90X Chest & Back. More PT on by back, piriformis & hamstring.	At home.	45 min
		SA2	Endurance	1.5 miles w/ dogs.	Castle Crags Road	30 min
55	02-24-08	SU	-	141 days till Badwater.	Weight 204.0	2000 calories
				Rest. Finished watching the Sopranos Season 6.
Total for week 08				6.50 total training hours for week = 82% of year's average. The piriformis injury plus the resultant back, hip & groin problem made running and walking impossible this week.	Week 8 Total	06 hours 30 min
Total for 2008				7.90 total training hours per week average for 2008. 211.5 miles for the year = 26.45 miles/week average. In 2007, I had 106.5 hours of training in by week 8.	Total for 2008	63 hours 10 min
56	02-25-08	MO	-	20 weeks till Badwater.	Weight 204.0	1520 calories
		MO	Strength	P90X Shoulders & Arms.	At home.	60 min
57	02-26-08	TU	-	139 days till Badwater.	Weight 203.0	1500 calories
		TU1	Endurance	Mag-Trainer Spin watching 2006 Everest DVD. First heat workout. Wore the famous neoprene kayaking pants. Piriformis is not as aggravated on the bike. Will have to use that for now.	At home.	60 min
		TU2	Strength	P90X Back & Legs + 5 minutes of abs.	At home.	60 min
58	02-27-08	WE	-	138 days till Badwater.	Weight 202.0	1860 calories
		WE1	Endurance	Spin on new Kurt Kinetic Trainer w/ heat. Good sweat. Piriformis tight.	At home.	60 min
		WE2	Strength	Quick upper body and abs.	At home.	15 min
59	02-28-08	TH	-	137 days till Badwater.	Weight 202.0	2170 calories
		TH1	Endurance	3:30 AM: 1.5 miles on treadmill @ 7% grade to try to loosen up. Piriformis torqued. Weak. Not feeling good at all.	At home.	30 min
60	02-29-08	FR	-	136 days till Badwater.	Weight 203.0	2395 calories
		FR	Endurance	Castle Crags Road w/ dogs. Piriformis is starting to loosen up. May take another week or so ...	Castle Crags	75 min
61	03-01-08	SA	-	135 days till Badwater.	Weight 204.0	2100 calories
		SA	Endurance	Canterra Loop Road w/ dogs. Left groin is now mad.	-	50 min
62	03-02-08	SU	-	134 days till Badwater.	Weight 204.0	1800 calories
				Rest
Total for week 09				6.66 total training hours for week = 85% of year's average.	Week 9 Total	06 hours 50 min
Total for 2008				7.78 total training hours per week average for 2008.	Total for 2008	70 hours 00 min
				13,345 calories for the week = 1906/day average for week 9.
63	03-03-08	MO	-	19 weeks till Badwater.	Weight 204.0	1875 calories
		MO	Endurance	Stationary Bike w/ heat working the Mt. Lemon Hill climb DVD. Mostly big ring x 15-12. 10 minute small ring x 15 to cool down.	Kurt Kinetic at home.	1 hour 30 min
64	03-04-08	TU	-	132 days till Badwater.	Weight 201.5	2280 calories
		TU1	Endurance	Hiked on the PCT w/ dogs ... still too much crusty snow.	Castella	30 min
		TU2	Endurance	Hiked on the logging road at MM 1 off Mt Shasta Everitt Highway. Dogs came with.	4000 feet elevation & up	1 hour
65	03-05-08	WE	-	131 days till Badwater.	Weight 201.0	1430 calories
		WE	Endurance	Stationary bike w/ heat working the final 2 hours of the Lake Placid Ironman cycling course DVD. Big sweat.	Kurt Kinetic at home.	2 hour 00 min
66	03-06-08	TH	-	130 days till Badwater.	Weight 200.0	1560 calories
		TH	Endurance	Hiked on FS Roads & PCT off Soda Creek Road to the east of I-5. Slow and easy w/ dogs. No pain for 45 minutes, then the 'hot gluteus' (and that's not a good thing) came on.	Elevation 2200 & above.	1 hour 45 min
67	03-07-08	FR	-	129 days till Badwater. This should be one of my last days in the 200 pound weight class. Upping the intensity a bit on the bike and keeping the calories down should do the trick.	Weight 200.5	1890 calories
				Rest. Long day assessing a dental problem.
68	03-08-08	SA	-	128 days till Badwater. Second day in '08 under 200 lbs.	Weight 199.5	1845 calories
		SA1	Endurance	Got up at 3AM and did a hard stationary bike session w/ heat watching stage 15 of the 2006 Tour de France.	Kurt Kinetic at home.	1 hour 15 min
		SA2	Stretch	P90X stretch.	At home.	1 hour 00 min
		SA3	Endurance	Hike on FS dirt roads w/ dogs.	Soda Creek	1 hour 30 min
69	03-09-08	SU	-	127 days till Badwater.	Weight 200.0	2230 calories
		SU	Endurance	Hike on FS dirt roads and trail w/ dogs. Butt still bothering me.	Soda Creek	1 hour 15 min
Total for week 10				11.75 total training hours for week = 143% of year's average.	Week 10 Total	11 hours 45 min
Total for 2008				8.175 hours/week average for 2008	Total for 2008	81 hours 45 min
				13,110 calories for the week = 1873/day average for week 10.
70	03-10-08	MO	-	18 weeks till Badwater.	Weight 200.0	660 calories
		MO	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway. Dogs came with.	4000 feet elevation & up	1 hour
71	03-11-08	TU	-	125 days till Badwater.	Weight 200.0	1130 calories
		TU	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway. Dogs came with.	4000 feet elevation & up	1 hour
72	03-12-08	WE	-	124 days till Badwater.	Weight 199.5	-
		WE	Endurance	Early morning sufferfest on the stationary bike w/ heat watching Stage 16 DVD of the '06 Tour de France. Big sweat ... steady effort. Now, off to SF for a holiday.	Kurt Kinetic at home.	2 hour 30 min
73	03-13-08	TH	-	123 days till Badwater.	Weight 199.5	-
		TH	Endurance	1 hour on treadmill at the Intercontinental one-layer overdressed. 0 to 5% grade. Then, 15 minutes of weights and stretch.	SF	1 hour 15 min
		TH	Endurance	2+ hours of walking in the Haight, Golden Gate Park, etc.	SF	2 hours 30 min
74	03-14-08	FR	-	122 days till Badwater.	Weight 199.5	-
		FR	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway. Dogs came with.	4000 feet elevation & up	1 hour
75	03-15-08	SA	-	121 days till Badwater.	Weight 199.5	-
		SA	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway. Dogs came with.	4000 feet elevation & up	1 hour
76	03-16-08	SU	-	120 days till Badwater.	Weight 199.5	-
		SU	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway. Abby needed a break. I thought my injury was fading, but it came back strong today. Bummer.	4000 feet elevation & up	1 hour
Total for week 11				11.25 total training hours for week = 133% of year's average.	Week 11 Total	11 hours 15 min
Total for 2008				8.45 hours/week average for 2008	Total for 2008	93 hours 00 min
77	03-17-08	MO	-	17 weeks till Badwater. Aim at 15 hours of training for the week.	Weight 199.5	-
		MO	Strength	P90X session w/ Laura. Chest, shoulders, triceps and abs.	At home.	1 hour
78	03-18-08	TU	-	118 days till Badwater.	Weight 199.5	-
		TU	Endurance	Hiked the Big Cat Logging Road basic loop w/ the dogs.	Dunsmuir	1 hour
79	03-19-08	WE		117 days till Badwater.	Weight 199.5	3170 calories
		WE	Endurance	Hiked the Big Cat Logging Road O&B w/ dogs. Light rain, cool temps.	Dunsmuir	1 hour 45 min
			Strength	4 hours of extreme landscaping. Removing winter debris, loading it into the truck and taking to the dump to unload. 2 trips. Will count 2 hours 25 minutes of it as 'exercise'.	At home.	2 hours 25 min
80	03-20-08	TH		116 days till Badwater.	Weight 200.0	2015 calories
		TH1	Endurance	Hike. Big Cat Logging Road Basic Loop w/ dogs & Laura. 100 hour mark for '08.	Dunsmuir	1 hour
		TH2	Endurance	Snowshoed up from Bunny Flat on Mt Shasta @ 7000'. 60 min climbing, 40 min descending. Perfect conditions. Topped out at 8200'.	Mt Shasta	1 hour 40 min
81	03-21-08	FR		115 days till Badwater.	Weight 200.0	1990 calories
		FR1	Strength	P90X Back & Biceps w/ Laura. Added some pushups.	At home.	40 min
		FR2	Endurance	O & B hike on logging roads heading towards the Mt Bradley Ridge w/ dogs. Good hard climbs and descents.	Dunsmuir	4 hours 30 min
82	03-22-08	SA		114 days till Badwater.	Weight 199.5	2935 calories
			Rest
83	03-23-08	SU		113 days till Badwater.	Weight 200.0	2780 calories
		SU1	Endurance	Snowshoe from Bunny Flat at 7000' to high point of 8500'. Dogs came with. 1 hour up; 45 min down.	Mt Shasta	1 hour 45 min
		SU2	Strength	Kayak on Lake Shasta. 5.43 miles. Steady paddle to Salt Creek inlet & return.	Lake Shasta	1 hour 35 min
Total for week 12				17.33 total training hours for week = 188% of year's average.	Week 12 Total	17 hours 20 min
Total for 2008				9.19 hours/week average for 2008	Total for 2008	110 hours 20 min
84	03-24-08	MO		16 weeks till Badwater. Aim at the 130 hour mark. Goal is 14 hours endurance work + 7 hours of strength. Crush the 200 lb barrier for good.	Weight 200.0	2050 calories
		MO	Endurance	Logging road. Good climb and descent w/ dogs.	Dunsmuir	1 hour 10 min
85	03-25-08	TU		111 days till Badwater.	Weight 200.0	1855 calories
		TU1	Endurance	FS Boundary Trail to PCT; then, O & B to Burstarse Creek w/ dogs. No snow on trail; very little winter damage ... warm enough to take my shirt off. All the creeks are running pretty good. Piriformis/left butt/hip/IT Band still are complaining ... but it is more a dull ache versus what it was a month ago.	980 feet of ascent & equal descent. Ave altitude 3215. Min 2660. Max 3540.	2 hours 20 min
		TU2	Strength	Moving rock, dirt and concrete blocks around on the back hillside.	At home.	1 hour 10 min
86	03-26-08	WE		110 days till Badwater.	Weight 200.0	2955 calories
		WE	Endurance	Hiked PCT from Soda Creek Trailhead to No Name Creek & return w/ dogs. Light rain. Tired.	Guessing 600 feet of ascent & equal descent. Average elevation around 3000.	2 hours 20 min
87	03-27-08	TH		109 days till Badwater.	Weight 201.0	2095 calories
		TH	Endurance	Hiked PCT (Pacific Crest Trail) from FS Boundary back to Winton Canyon then to the Craggy Bob Loop. Did the loop and returned back to start. Doing these workouts with no calories on the go (not recommended for anyone reading this). Dogs came with. Bees buzzing in the manzanita. Ready flushed a quail out. Wore the NB 908's for the first time in a long time. Have been wearing my heavy hiking boots for most of March.	Guessing 1200 feet of ascent and descent. Average elevation 3000 or so.	3 hours 10 min
88	03-28-08	FR		108 days till Badwater.	Weight 201.0	2750 calories
		FR	Endurance	Hiked PCT from Soda Creek Trailhead to No Name Creek & return w/ dogs. Cold w/ a few snowflakes. Went back to the hiking boots.	Guessing 600 feet of ascent & equal descent. Average elevation around 3000.	2 hours 5 min
		FR	Heat	1 hour 15 min at Stewart Springs alternating sauna and hot tub.	Luxury	-
90	03-29-08	SA		107 days till Badwater.	Weight 201.0	2655 calories
		SA1	Endurance	Snow shoe on Mt Shasta from 6500 feet to 8500 feet x 1.5. Got a bit off track and added a couple extra ridge crossings. Perfect conditions: no wind, 2 inches of new snow on 96" base.	3000 feet of ascent and descent.	3 hours 5 min
		SA2	Endurance	Hiked the B17 w/ dogs. North end is still snowed under. Did a little bit of running ... I believe the piriformis has been walked into submission. I'm at 16 hours 20 minutes for the week. Will push on Sunday to hit 20 hours total volume for the week; and, to push it over 130 for the year. This 20 hour week will be the most I've done since Badwater last July.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
91	03-30-08	SU		107 days till Badwater. Need 3 hours 40 min today.	Weight 201.0	2595 calories
		SU1	Endurance	Same as Thursday the 28th. Dogs came with. Nice and steady throughout. Felt a bit tired, but not trashed.	Guessing 1200 feet of ascent and descent. Average elevation 3000 or so.	3 hours 10 min
		SU2	Stretch	P90X stretch DVD shortened version ...	At home	30 min
			Badwater	Did not get Mt Whitney Summit Pass for either day applied for in the lottery. Hope I can find a summit group that has an extra spot. The good news is I have 2 super gals who have committed to my Badwater Support Team. They both have personal solo experience on the course as well as extensive crewing experience at Badwater. One is an ER Physician and finisher of 5 100 mile runs ... she is my wife Laura; the other is a solo Badwater finisher and personal trainer ... we connected well during her solo in 2007 (while I was helping Ben, my wife's son, do his solo). I hope to be in the best condition I can be to make their trip worthwhile. I am also happy that I have two athletes who I am coaching who will also be doing the Badwater race; and another one who will be doing a solo. It is a cool thing to be trusted with guiding their preparation. Through 2007, every client who has hired me to prepare for them for Badwater has completed the course under the 48 hour limit ... I am aiming to continue that into 2008. In addition, every athlete who has hired me to prepare them for Badwater has gone to the summit to complete the journey from lowest to highest ... tough group of people (though summit passes are getting scarce these days and some may not have the opportunity to finish on the mountain this year through no fault of their own). I do not take credit for my runners' success ... I believe they would have completed the race with or without my guidance ... but, I do hope my techniques and training program made their journey a better one.	-	-
Total for week 13				20.0 total training hours for week = 200% of year's average.	Week 13 Total	20 hours 00 min
Total for 2008				10.025 hours/week average for 2008	Total for 2008	130 hours 20 min
92	03-31-08	MO	-	15 weeks till Badwater. Busy day ... may only get an hour in.	Weight 201.0	-
		MO	Endurance	Hike w/ dogs on B17	-	40 min
93	04-01-08	TU	-	I'm tired. Went to Sengthongs for dinner.	-	-
		TU	Strength	Old school strength workout ... moving junk from attic to storage unit. Yes, I'm reaching here ... but, I've had more official workouts that were far less strenuous. 4 hours of work ... I'm gonna count 1 hour.	At home	1 hour
94	04-02-08	WE	-	Laura makes emergency trip to Arkansas ... her younger sister entered hospice care today ... nothing further can be done with her cancer.	-	-
			Rest	Drove Laura to Sacramento Airport for her trip to Arkansas to help her sister through her final days, then I headed home to take care of things here. 7 hours.	-	-
95	04-03-08	TH	-	-	-	-
		TH1	Endurance	One hour hike. Laura is with her family and sister in Arkansas.	Dunsmuir	1 hour
		TH2	Endurance	B17 Loop w/ the dogs. A nice evening hike.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
96	04-04-08	FR		Unmotivated.	-	1990 calories
		FR	-	Did 20 minutes w/ the dogs.	Dunsmuir	20 min
97	04-05-08	SA		American River 50 and the Umstead 100 races going on today. A bit behind on my overall training volume for Badwater. Need an average of 3 hours per day for the next 90 days to hit 400 by race day ... I don't think that is going to happen. I've finished Badwater on less ... this is going to be one of those years I'll have to be more smart than in shape to get the job done.	-	1940 calories
		SA	Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway w/ dogs. Laura continues her vigil with her sister.	4000 feet elevation & up	1 hour
98	04-06-08	SU		Scott S. finished the Umstead 100 in 23:43; Mike W. finished in 26:02. Way to go guys.	-	1785 calories
			Endurance	Hike on the logging road at MM 1 off Mt Shasta Everitt Highway w/ dogs. Light hail. Nice light. Laura continues her vigil with her sister.	4000 feet elevation & up	1 hour
Total for week 14				6 total training hours for week = 62% of year's average.	Week 14 Total	6 hours 00 min
Total for 2008				9.74 hours/week average for 2008	Total for 2008	136 hours 20 min
99	04-07-08	MO		Need a big week w/ training; and, a controlled week w/ calories. Hit 150 hours by the end of the week as a minimum. Legs feel good, so will plan on a return to the Tehama 50K on the 19th.	-	2400 calories
		MO	Endurance	FS Boundary Trail-PCT-Flume Creek Upper Loop w/ dogs. Overdressed one layer. 1 hour 3 minutes. Laura and her family continue to care for Annie. May we all be so lucky in our final days to have a loving family like the Wades to surround us with love, kindness and care.	860 feet of ascent and equal descent. 1720 total vertical. Ave altitude 2870. Min 2585. Max 3135.	1 hour
100	04-08-07	TU	-	Laura's younger sister Annie passed away today from cancer - surrounded by her family. Say a little prayer ... do something kind.	-	-
		TU	Endurance	Big Cat Logging Road to RR Park & back w/ dogs.	980 feet of ascent & equal descent. 1960 total vertical.	1 hour 37 min
101	04-09-08	WE	-	-	-	-
		WE	Endurance	Big Cat Logging Road to RR Park & back w/ dogs.	980 feet of ascent & equal descent. 1960 total vertical.	1 hour 33 min
102	04-10-08	TH	-	Drove to Sacramento to pick up Laura.	-	-
				Rest Day
103	04-11-08	FR	-	Need 10 hours total for FR-SA-SU. At the end of week 15 in 2007 I had 225 hours ... averaged 15 weeks x 15 hours/week. So, in 2008, I am at about 66% of the 2007 pace at week 15. I am a good 25 to 30 pounds lighter than I was at this time last year ... that's a plus. Just need to gear up the hours. 14 hours is reasonable and should be quite doable.	-	-
		FR	Strength	Kayak on Lake Siskiyou. One complete loop in 1:46, then, 14 min.	Lake Siskiyou	2 hours
		FR	Endurance	B17 loop w/ dogs. Did 40/20's for the first 40 minutes. 51 minutes for the loop + 9 extra.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
104	04-12-08	SA	-	-	-	-
		SA1	Endurance	30 minutes warm-up w/ the dogs, then ... 2.5 hours climbing the Whalen Road to the Soapstone/PCT turnoff & return.	1200 feet of ascent & equal descent. 2400 total vertical. In the 3000 to 4000 foot level.	3 hours
		SA2	Strength	Kayak on Lake Siskiyou.	Lake Siskiyou	1 hour
105	04-13-08	SU	-	-	-	-
		SU	Endurance	Clockwise Loop starting at Soda Creek. Roads to the dog trail (1 hour 16 min), then up to the PCT following it back to the start. Last year at this time I did this loop in 4 hours 6 min. So, a bit over 30 minutes faster today.	1760 feet of ascent and equal descent. 3520 feet total vertical. Average elevation 2465 feet. Min 1965 feet. Max 2910 feet.	3 hours 32 min
Total for week 15				14 hours 40 min total training for week = 146% of year's average.	Week 15 Total