Coach Weber's Training Log 2007

122 hours 35 minutes 02 seconds ... Badwater to the Summit of Mt. Whitney ... July 23-28, 2007

"The intimidation factor for the uninitiated at Death Valley is immense. It is impossible to gauge the heat until one actually steps out onto the course on race day. Even then, the intensity of the heat is not fathomed until one passes Furnace Creek at 18 miles and continues towards Stovepipe Wells at 40 miles. During that stretch, run by most in the early to mid afternoon, the pitch black pavement radiates the heat to the runner's legs at almost 200 degrees. The wind begins to blow creating a blast furnace effect. One is far enough along that fatigue has already set in and perhaps even mild dehydration. The suffering has just started.

Even before Stovepipe Wells, the runner will encounter the first planted orange runners' flags at about 35 miles...these flags indicate that the runner has left the course. They **might** return. They probably won't. Along this endless stretch the road is marked by the residue of nausea. Stovepipe Wells is where many runners will call it quits. A cool pool awaits there. Air-conditioned motel rooms. Ice Creams. Sweet sleep...an end to the suffering in the 125 degree heat (but its 'dry heat'... yeah right...stick your head in the oven to feel 'dry heat'...real comfortable). Another reason to quit at Stovepipe Wells is that the 20-mile climb ascending 5000 feet to Townes Pass begins there. And, more than 100 miles remain to the summit of Mt. Whitney.

Unfortunately, all the heat training in the world does not prepare one for the mental challenge faced by all on the Badwater to Mt. Whitney course. It
is the heat, the vastness, the distance, the climbs and descents, the horrid canted road...

This still holds true today ... July 14th, 2007 ... just days away from my 16th crossing of Death Valley.

Check out more at www.zombierunner.com for Don and Gillian's excellent store and services to ultrarunners ....

The goal is another finish of the Badwater Ultramarathon. My fitness on January 1, 2007 leaves much to be desired. Since completion of the 2006 race I have done but a few runs: a trail marathon in Oregon in August, a half-marathon in September, a half-marathon in October, a 12 hour 37 mile walk in November, and virtually nothing in December. So why the sloth for the last 5 months? No good reason. I deserved the rest and I'm sticking with my story.

Getting off zero, I accept that any and all training volume is good and serves the general purpose of increasing endurance. Later on, to get the most from the miles, I will need to pay more attention to pace as well as to the amount of climbing, exposure to heat, training surface and more. For now, I just want to get some time on the feet at whatever pace allows me to come back the next day for more. I want to get in one good long session each week in the 4-6 hour range. I'll aim at 10 hours of endurance training per week at easy pace for the first month.

I should note that since the 2000 season when my back started to really give me problems, I have done almost all training at a fast walking pace with occasional jogging. Average speed when walking is 3.7 to 4.2 mph depending on mood and/or terrain. When doing a bit of jogging I cover 5 to 6 mph. I did have the back operated on after the DNF at the 2002 Badwater - my first DNF at Badwater after 8 consecutive finishes - and since then I have been able to get another 3 finishes at Badwater walking most of the way. It will probably be more of the same for 2007 which suits me fine. I am glad I can still get outside, rack up some miles, and continue to return to Badwater for 135 miles or more once a year.

Going into the 2007 push for finish #12 at Badwater I feel motivated to train and ready for the challenge of the next 7 months. My goal for endurance training in the 7 months prior to Badwater will be 400 hours total. I'll allow myself about one rest day a week ... 30 total between now and the July 23rd start.

By the way, is my personal program put here for anyone else to follow? No. But for your (and my) amusement purposes only, here it is.

July 1994 Badwater ... that's me at the 9 o'clock position ... the 'young guy' w/ the blue shades. That's the whole starting field by the way ... things were a bit smaller ... and less complicated ... (but just as hot) in those early years of the Badwater race.

14. Hey Coach ... "I see from your Badwater Training Log that most of your own training is done at walking pace ..."

"Be proud of every step you've taken in your journey as an endurance athlete - no matter how fast or slow - no matter whether anyone noticed or cared. Be grateful you've been given the gift of yearning for something quite glorious ...simply being who you truly are and knowing/doing what you truly love." Coach Weber, 2007

Days till BW '07	Date	Day	Mode	Location/Description of Training	Intensity/Notes	Duration
203	01-01-07	MO	Snowshoe	29 weeks till Badwater. 6500-7000' on Mt. Shasta	Easy. Let's get started.	1 hour 30 min
202	01-02-07	TU	Snowshoe	6500-7000' on Mt. Shasta	Easy	1 hour 30 min
201	01-03-07	WE	Snowshoe	4000-5000' on Mt. Shasta	Easy	2 hours 00 min
200	01-04-07	TH	Snowshoe	4000-5000' on Mt. Shasta	Easy	1 hour 30 min
199	01-05-07	FR	Rest	Rest	Rest	Rest
198	01-06-07	SA1	Walk	Treadmill at 2500'. 0% grade.	Easy	1 hour 30 min
	01-06-07	SA2	Snowshoe	4000-5000' on Mt. Shasta	Easy	1 hour 00 min
197	01-07-07	SU1	Walk	Treadmill at 2300'. 0% grade.	Easy	1 hour 30 min
	01-07-07	SU2	Snowshoe	5000-6000' on Mt. Shasta	Easy.	1 hour 00 min
			Injury	Left knee.	-	-
Total for week 1						11 hours 00 min
196	01-08-07	MO	Walk	28 weeks till Badwater. Clickapudi Trail/Redding at 600' w/ hills.	Easy. Left knee hurts. Had to shorten stride and carefully control foot strike to avoid knee pain.	4 hours 30 min
195	01-09-07	TU	Rest	Rest	Rest	Rest
194	01-10-07	WE	Walk	Clickapudi Trail/Redding at 600' w/ hills.	Easy. Using knee brace relieves pain. Still cautious though.	2 hours 00 min
193	01-11-07	TH	Walk	Treadmill at 2300': (15 min at 10% grade, then 5 min at 0% grade) x 3. Then, 30 minutes w/ dogs at Lake Siskiyou.	Easy. Using knee brace.	1 hour 30 min
192	01-12-07	FR	Walk	Treadmill at 2300': 15 min at 2.5%, then 15 min at 5%, then 15 min at 7.5%, then 15 min at 10%, then 30 min @ 7.5%, then 30 min at 5%. Then, 30 min w/ dogs at Lake Siskiyou.	Easy to moderate effort. Using knee brace. 2nd hour a bit tiresome. Vegan day 1.	2 hours 30 min
191	01-13-07	SA	Walk	Dunsmuir, Mosbrae Falls, etc.	Easy. A few hills. Knee brace. Vegan day 2.	2 hours 42 min
190	01-14-07	SU	Walk	Clickapudi Trail/Redding at 600' w/ hills.	Easy on flats and downs; pushed the climbs. Still relying on knee brace. Vegan day 3.	3 hours 48 min
Total for week 2						17 hours 00 min
189	01-15-07	MO	Walk	27 weeks till Badwater. 30 min w/ dogs at Lake Siskiyou, then 15 min treadmill at 0%, then 15 min at 2.5%, then 15 min at 5%, then 15 min at 7.5%.	Easy. A bit tired. Knee brace. Vegan day 4.	1 hour 30 min
188	01-16-07	TU	Walk	Waters Gulch Trail at 600' w/ dogs.	Knee brace, but is getting better. A bit tired. Hilly trail. Vegan day 5.	2 hours 00 min
187	01-17-07	WE1	Walk	AM: 15 min w/ dogs, then 2 hours 30 min on hilly roads and trails at Lake Shasta. Abby and Teddy the dogs are 4 years old today.	Tired. Knee brace. Vegan day 6.	2 hours 45 min
		WE2	Cycle	PM: Wind-trainer at 2300'.	Steady medium effort.	45 min
186	01-18-07	TH	Walk	AM: Clickapudi Trails at 600' w/ dogs and Laura	Hills. Knee is a bit worse. Vegan day 7.	3 hours 15 min
185	01-19-07	FR1	Cycle & Walk	AM: 1 hour wind-trainer, then 1 hour treadmill at 2300'	Grunt it out. Vegan day 8.	2 hours 00 min
		FR2	Cycle	PM: 45 min wind-trainer at 2300'	Good sweat	45 min
184	01-20-07	SA	Cycle	AM: 67 min wind-trainer at 2300'	Big gears, uphill grind. Vegan day 9.	1 hour 07 min
183	01-21-07	SU	Cycle	PM: 53 min wind-trainer at 2300'	Easy spin w/ heat. Vegan day 10.	53 min
Total for week 3						15 hours 00 min
182	01-22-07	MO	Cycle	26 weeks till Badwater. 60 min on wind-trainer at 2300'.	Easy. Vegan day 11.	1 hour 00 min
181	01-23-07	TU	Rest	Rest	Rest. Vegan day 12.	Rest
180	01-24-07	WE	Kayak	Kayak at Whiskeytown Lake at altitude 1200'. To powerhouse & return. Unusually warm day, 74 degrees! I love California.	Arms haven't worked that hard since I crawled my way to the finish at BW06. Vegan day 13.	3 hours 00 min
179	01-25-07	TH	Walk	Big Clickapudi loop w/ dogs at 600'. Nice warm weather.	Knee brace making it possible. Vegan day 14.	2 hours 53 min
178	01-26-07	FR	Rest	Rest	Rest. Vegan day 15.	Rest
177	01-27-07	SA	Kayak	Kayak at Lake Shasta. Put in at Sugarloaf ramp. Explore Salt Creek arm.	Mirror smooth water. Vegan day 16.	2 hours 37 min
176	01-28-07	SU	Kayak	Kayak at Hirz Bay at Lake Shasta.	Windy, choppy. Vegan day 17.	3 hours 30 min
Total for week 4						13 hours 00 min
Total for 4 week block #1				56 hours/28 days=2 hours per day average		56 hours 00 min
175	01-29-07	MO	Rest	25 weeks till Badwater. Rest. Abby & Teddy the dogs are 4 years old today.	Rest. Vegan day 18.	Rest
174	01-30-07	TU	Walk	2 hours at Whiskeytown Lake to include Whiskeytown Falls, Mill Creek & Clear Creek Vista Trails. Laura and the 3 dogs came with.	Hilly trails. Warm day. Vegan day 19. Knee still a problem and bottom side of left heel.	2 hours 00 min
173	01-31-07	WE1	Walk	AM: Treadmill at 2300'.	Easy. Vegan day 20.	1 hour 00 min
		WE2	Walk	PM: Walk with the dogs on Dunsmuir logging road at 2500' heading towards Railroad Park. Cool and sunny.	Super easy. Steady climb and descent. Knee slightly better?	1 hour 30 min
172	02-01-07	TH	Walk	Treadmill at 2300'	Easy. Vegan day 21.	1 hour 00 min
171	02-02-07	FR	Rest	Rest. Drive down to Sacramento.	Rest	Rest.
170	02-03-07	SA	Race	Walk Jed Smith 50K event at Badwater pace. Nice and easy as if another 100+ miles lie ahead.	Reasonably easy. Could have gone another 100 miles with the proper carrot. Knee stayed put with coban wraps. Vegan day 22.	8:03:06
169	02-04-07	SU	Walk	30 min w/ dogs. Then, Super Bowl sloth.	Easy. Vegan day 23.	30 min
Total for week 5						14 hours 00 min
168	02-05-07	MO1	Walk	24 weeks till Badwater. Big Cat logging road from Dunsmuir to RR Park and back w/ dogs. 52 out/62 back.	Hilly. Easy effort w/ hiking poles. Quads a bit tight. Vegan day 24.	1 hour 54 min
167	02-06-07	TU	Walk	Big Cat logging road from Dunsmuir to RR Park with dogs and Laura. Pushed uphills on way back. 58 out/58 back.	Hilly. Vegan day 25. Knee unhappy on final mile.	1 hour 56 min
166	02-07-07	WE	Walk	AM: treadmill.	Easy. Vegan day 26.	1 hour 10 min
165	02-08-07	TH	Rest	Rest	Rest. Vegan day 27.	Rest
164	02-09-07	FR	Walk	Big Cat logging road from Dunsmuir to RR Park and return w/ dogs. 54 out/58 back	Hilly & rainy. Vegan day 28.	1 hour 50 min
163	02-10-07	SA	Walk	At Gibson Ranch w/ Laura and dogs.	Rainy. Muddy. Vegan day 29.	1 hour 07 min
162	02-11-07	SU	Walk	Big Cat logging road turning onto 10i road. Out and back w/ dogs. Behind for the week in volume. Just didn't have the drive to go longer and do more this week.	Rain stopped in afternoon during the walk. Lots of waterfalls along the way. Vegan day 30.	2 hours 03 min
Total for week 6						10 hours 00 min
161	02-12-07	MO	Walk	23 weeks till Badwater. Big Cat onto 30i logging road to the 'Scary Bees' junction and return w/ dogs.	1 hour up, 56 back. Good hard sustained climb going out. Muddy. Vegan day 31.	1 hour 56 min
160	02-13-07	TU	Rest	Rest	A bit under the weather. Will continue w/ Vegan days until otherwise noted...	Rest
159	02-14-07	WE	Walk	Easy walk w/ Laura & dogs at Ripple Creek Cabin in Trinity Alps.	Nice Valentine's getaway day.	34 min
158	02-15-07	TH	Rest	Official notification accepted into BW07	Rest. Still sick.	Rest
157	02-16-07	FR	Kayak	Lake Shasta put in at Sugarloaf boat ramp.	A bit of wind, choppy.	1 hour 15 min
156	02-17-07	SA	Walk	6 year anniversary w/ Laura today. Buddy the Horse is 1 year old today. Big Cat road w/ dogs.	1000 ft ascent/1000 feet descent. Warm temps.	1 hour 50 min
155	02-18-07	SU1	Walk	AM: Pacific Crest Trail to Ugly Creek and return w/ dogs. 65 min out/60 in.	Cool. Sunny. No snow on trail.	2 hours 05 min.
		SU2	Walk	PM: treadmill grunt-a-thon...uhggg.	Endless.	2 hours 20 min
Total for week 7						10 hours 00 min
154	02-19-07	MO	Walk	22 weeks till Badwater. Dog Trail to PCT towards Trinity Divide & return w/ Laura. Out 132 min/back 113 min. Start 2400 feet, topped out at 4400 feet.	Good climbs, nice weather, dry trail.	4 hours 00 min
153	02-20-07	TU	Rest	Rest. Badwater Field announced.	Rest	Rest
152	02-21-07	WE	Rest	Rest. Stomach bug.	Rest	Rest
151	02-22-07	TH	Walk	Dog Trail to PCT to Burstarse Creek & return. Added spur into Castle Crags to add an extra hour. Dogs came with.	Intermittent snow & sunshine. A couple good climbs and descents. Used a neoprene sleeve on the knee versus the strapped velcro type.	3 hours 00 min
150	02-23-07	FR	Walk	PCT up from I-5 to Castle Crags Wilderness sign & return.	Good climb going out. Knee is still shaky. Knee is unhappy w/ lighter support.	2 hours 00 min
149	02-24-07	SA	Walk	PCT up from I-5 Same as yesterday just not as far.	Snowing. Slower pace than yesterday. Back to the velcro knee support.	1 hour 30 min
148	02-25-07	SU	Walk	2 hours 10 min on treadmill; then, 3 hours 50 min on PCT/Flume Trail/Castella loop	Snow covered trail most of the way heading up.	6 hours 00 min
Total for week 8						16 hours 30 min
Total for 4 week block #2						50 hours 30 min
Total for 2007				Averaging 1.9 hours per day for 2007.		106 hours 30 min
147	02-26-07	MO	Walk	21 weeks till Badwater. 'Dogbone' Flume Trail with PCT and Indian Creek loops on ends.	Rain, snow, mud, switchbacks, stream crossings...great fun.	2 hours 05 min
146	02-27-07	TU	Snowshoe	Castle Crags Flume Trail Y to PCT then down other side of Flume Trail Y. With Laura and dogs. Nice day. Immediately followed by 25 min on treadmill.	Snow keeps coming.	2 hours 10 min
145	02-08-07	WE	Snowshoe	I-5/PCT to just shy of Castle Crags Dome. Good conditions low, waist deep at top cliff sections.	Snow and more snow. I hate snow. 2000 feet climb, 2000 feet descent. 3 hours up, 1.5 down.	4 hours 35 min
144	03-01-07	TH	Snowshoe	FS Roads off Road 25 above Dog Trail. Rolling hills. Dogs came with. Immediately followed by 30 min on treadmill. Moderate hills.	Light snow.	2 hours 10 min
143	03-02-07	FR	Snowshoe	I-5/PCT to Flume Trail & out. Dogs and Laura came with. Slow and easy pace. Moderate hills.	Snow melting fast.	3 hours 00 min
142	03-03-07	SA	Rest	Rest	Rest	Rest
141	03-04-07	SU	Walk	I-5/PCT to Flume trail and out + 10 min on road	Trail 95% clean already. Pushed it.	2 hours 05 min
Total for week 9						16 hours 05 min
140	03-05-07	MO	Walk	20 weeks till Badwater. I-5/PCT/Soda Creek Road clockwise up frontage road and Castle Crags road to Dog Trail (90 min). Then, up Dog trail to PCT back to I-5 crossing. 90 min roads, 2 hours 40 min trails.	2240 feet ascent and equal descent. Ave. elevation 2475. Max 2945.	4 hours 12 min
139	03-06-07	TU	Walk	Loop I-5/PCT to Flume Trail to Castella & in. Added spur to Indian Springs using Crags and Bob's Hat Trail to add distance and ascent.	1880 feet ascent and equal descent. Ave elevation 2605. Max 3545.	4 hour 06 min
138	03-07-07	WE	Rest	Leisurely walk w/ dogs & Laura on Black Sands Beach at Shelter Cove.	Legs tired.	20 min
137	03-08-07	TH	Walk	From Visitors Center of Sinyone Wilderness to Bear Harbor ... onto beach & back. Nice walk w/ dogs and Laura.	850 feet ascent & equal descent.	2 hours 00 min
136	03-09-07	FR	Walk	Loop I-5/PCT to Crags Trail. Up Crags to Bob's Hat & down BH to PCT and back to start.	800 feet ascent & equal descent. Ave. elevation 2535. Max 3010. Ave HR 95.	1 hour 40 min
135	03-10-07	SA	Rest	Rest	Rest	Rest
134	03-11-07	SU	Walk	Dog Trail to PCT to 4180 feet mark heading toward Soapstone Trail & return. Overdressed a layer for extra heat. Snow on trail above North Fork.	2240 feet of ascent & equal descent. Ave elevation 3260 feet. Max 4180 feet. Ave HR 119.	4 hours 06 min
Total for week 10						16 hours 24 min
Total for 10 week block #1				Goal for 10 week block #1 was 140 hours	Actual	139 hours
133	03-12-07	MO	Walk	Dog Trail to PCT past Burstarse Creek & return w/ dogs	1100 feet ascent & equal descent. Ave. elevation 3070. Max 3420.	2 hours 14 min
132	03-13-07	TU	Walk	Loop I-5/PCT to Crags Trail. Up Crags to Bob's Hat & down BH to PCT and back to start w/ Laura. Abby & Teddy have been part of the family for 4 years today.	800 feet ascent & equal descent. Ave. elevation 2535. Max 3010.	1 hour 41 min
131	03-14-07	WE1	Walk	Dog Trail to Pct to Burstarse Creek & return w/ dogs.	560 feet of ascent & equal descent. Ave elevation 2830. Min 2260. Max 3005.	1 hour 46 min
		WE2	Walk	Loop I-5/PCT to Crags Trail. Up Crags to Bob's Hat & down BH to PCT and back to start w/ Laura.	800 feet ascent & equal descent. Ave. elevation 2535. Max 3010.	1 hour 40 min
130	03-15-07	TH	Walk	I-5/PCT clockwise up frontage road to Castle Crags Road to Dog Trail to PCT & in w/ Laura	1740 feet ascent & equal descent. Ave. elevation 2475. Max 2945. Hot!	4 hours 12 min
129	03-16-07	FR	Walk	O&B I-5/Pct to Crags Dome saddle at 4750 feet & return. 1 hr 45 min up, 1 hour 36 down. No snow.	2500 feet ascent & equal descent. Ave elevation 3320. Min 2250. Max 4750.	3 hours 21 min
128	03-17-07	SA	Walk	I-5/PCT out to Dog Trail. Down Dog Trail to road. Down road to Flume Trail. Up Flume Trail to PCT following it back to start. Overdressed 1 layer. No calories on trek, just water.	2360 feet ascent & equal descent. Ave elevation 2665. Min 2205. Max 3015. Hot.	5 hours 21 min
127	03-18-07	SU	Walk	Dog Trail to PCT to Flume Creek & return w/ dogs. Easy pace.	1220 feet ascent & equal descent. Ave elevation 2795. Min 2520. Max 3010.	1 hour 55 min
Total for week 11						22 hours 06 min
126	03-19-07	MO	Walk	Craggy Bob loop w/ an extra upper loop. Easy pace.	1200 feet ascent & equal descent. Ave. elevation 2685. Min 2230. Max 3010. Cool & cloudy.	2 hours 6 min
125	03-20-07	TU	Walk	Black Butte Trail. Easy pace.	1100 feet of ascent & equal descent. Ave elevation 4850. Min 4335. Max 5465.	1 hour 27 min
124	03-21-07	WE1	Walk	Dog Trail to Pct to Burstarse Creek & return w/ dogs. Super easy pace. Legs are bit tired, so will keep volume up but effort down.	560 feet of ascent & equal descent. Ave elevation 2830. Min 2260. Max 3005.	1 hour 47 min
		WE2	Walk	Craggy Bob Trail Loop.	880 feet of ascent & equal descent. Alt. ave 2425. Min 2025. Max 2910.	1 hour 35 min
123	03-22-07	TH	Injury	Right foot first metatarsal. Stress Fracture? About two ... three ... four? weeks ago felt a hot spot on top of my first metatarsal ... was reasonably sure it was simply from over tightening shoes and the metal stay that New Balance includes on the lacing system of the 809 trail shoe. Now I'm not so sure.	-	-
		TH	Walk	Spent the day eating everything that didn't moo, quack or bark back at me. Watched more Sopranos. Pitiful. Then, went for a walk w/ the dogs. Big Cat Logging Road.	920 feet of ascent & equal descent. Alt ave 2620. Min 2300. Max 2880.	1 hour 55 min
122	03-23-07	FR	Walk	I-5/PCT clockwise loop. Frontage road to Castle Crags Road to Flume Trail to PCT & back to start. Wore NB 1010s from '06 Badwater & orthotics to stiffen things up. Left hamstring very tight. Tendons on right big toe are cranked and painful.	1740 feet of ascent & equal descent. Ave elevation 2430. Min 2000. Max 2925.	3 hours 10 min
121	03-24-07	SA	Walk	Black Butte FS B17 Loop w/ dogs.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 00 min
			Whitney Permit	Received 4 person overnight Whitney Summit Permit for July 25-26 (Wed-Thu).	-	-
			Walk	Same loop as Friday, but counterclockwise & 36 seconds faster. Forgot to bring knee support so today was the third day in 11 weeks that I did not wear it while working out.	1740 feet of ascent & equal descent. Ave elevation 2430. Min 2000. Max 2925.	3 hours 9 min
120	03-25-07	SU1	Cycle	Old Stage Road north of Stewart Springs. First time I've been on my road bike outside this year. Afterwards, went for a soak at the Springs.	700 feet of ascent & equal descent. Ave elevation 2830. Min 2625. Max 3250. Light rain & cool.	1 hour 47 min
		SU2	Walk	Black Butte FS B17 Loop w/ dogs.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 4 min
Total for week 12						19 hours 00 min
Total Training for 2007						180 hours
119	03-26-07	MO	Rest	Rest	Rest	Rest
118	03-27-07	TU	Walk	Dog Trail to PCT heading west. Turned around just after passing the 4000 foot contour. Dogs came with. Wore the heavy straight last Salomon hiking boots. Cool temps w/ snow showers.	2100 feet of ascent & equal descent. Ave altitude 3210. Min 2395. Max 4080.	3 hours 27 min
117	03-28-07	WE	Walk	Point to point Flume Creek to PCT then East to I-5 w/ Laura. Nice sunny day. Wore the Salomon hiking boots again.	920 feet of ascent.	2 hours 3 min
116	03-29-07	TH	Walk	Big Cat Logging Road w/ dogs	220 feet of ascent & equal descent. Ave alt 2240. Min 2130. Max 2360.	30 min
115	03-30-07	FR	Walk	Big Cat Logging Road w/ dogs	220 feet of ascent & equal descent. Ave alt 2240. Min 2130. Max 2360.	30 min
114	03-31-07	SA	Race	Pony Express 50K Cameron Park, CA. No knee brace. Wore new NB 907's no orthotics. No knee probs to speak of. Foot d/n hurt more than it usually does. Felt good first 1/3. Second third slowed only about 4%. Final third slowed 24% compared to first third while keeping ave HR at about 124 BPM.	124 average heart rate. Easy flat dirt 27 lap loop course at 1260 feet. A bit warm.	7 hours 56 min
113	04-01-07	SU	Walk	Black Butte FS B17 Loop w/ dogs.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 15 min
			Badwater Team	Added a third member to my Badwater support team. Would like 1 more to allow for 2 teams of 2.
Total for week 13						15 hours 45 min
Total Training for 2007				Average per day for 2007= 2 hours 9 min. Average per week for 2007=15 hours. At this pace will hit 400 hours of training for 2007 2 weeks before Badwater race day. So, right on pace for total volume for 2007.		195 hours 45 min
112	04-02-07	MO1	Walk	Black Butte FS B17 Loop w/ dogs.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 04 min
		MO2	Walk	Craggy Bob Trail Loop w/ Laura.	800 feet ascent & equal descent. Ave. elevation 2535. Max 3010.	1 hour 44 min
111	04-03-07	TU	Walk	New Loop: I-5/PCT to Kettlebelly Trail to Bob's Hat to Crags Trail to PCT & in. Passed the 200 hour mark today!	1200 feet of ascent & equal descent. Ave elevation 2415. Min 2095. Max 3010.	2 hours 09 min
110	04-04-07	WE	Walk	O & B on the Big Cat Logging Road w/ dogs.	400 feet of ascent & equal descent. Ave elevation 2565. Min 2385. Max 2825.	1 hour 00 min
109	04-05-07	TH1	Walk	New Loop: Starting from Everitt Highway up mountain bikers trail to upper intersection w/ highway. Then, down road to close loop. Trail is quite steep.	980 feet of ascent & equal descent. Ave elevation 5410. Min 4920. Max 5885.	1 hour 43 min
		TH2	Walk	Crags Road/Flume Trail up road to Dog Trail to PCT to Flume Trail to Crags Road. Overdressed 1 layer.	1040 feet of ascent & equal descent. Ave elevation 2705. Min 2330. Max 3130.	1 hour 56 min
			Badwater Team	Received a 4 person day pass for Mt Whitney summit for 07-26-07. So, have option to head up on either 7-25 w/ overnight or do day trip on 7/26.
108	04-06-07	FR	Walk	Crags Road access to Soapstone trail & return. Snow above 5400 feet. Did not make it to PCT intersection. Restudy of topo map shows intersection at 6400 feet, so turned around just short of trail.	2020 feet of ascent & equal descent. Ave elevation 5330. Min 4280. Max 6250.	3 hours 31 min
107	04-07-07	SA1	Walk & Jog	B17 Loop w/ dogs w/ about 20 min of jogging. Raining.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	56 min
		SA2	Walk & Jog	Dog Trail to PCT heading west w/ intention to descend Soapstone Trail to Crags Road and in. Got into the snowfields near the Soapstone Trail. Deep and dangerous. Made a push through them but was unable to locate the proper path to descend mainly due to foggy white-out. Had to make hard decision to return the nearly 5 hours the way I had come. Hustled it for about 3 hours from the turnaround to get down as far as possible before nightfall. Last 2 hours by flashlight ... in the forest 'feeding zone'.	4500 feet of ascent & equal descent. Min 2675. Max 6495.	9 hours 46 min
106	04-08-07	SU	Cross-Train	Kayak in Packers Bay	-	1 hour 11 min
Total for week 14						25 hours 00 min
Total for 2007				A bit ahead of sustainable pace ...		220 hours 45 min
105	04-09-07	MO	Rest	Planning to take a rest week before the next push	-	-
104	04-10-07	TU	Rest	-	-	-
103	04-11-07	WE	Walk	Black Butte FS B17 Loop w/ dogs. Light snow.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 4 min
102	04-12-07	TH		Rest. 2 hours at Stewart Springs for hot mineral bath & sauna.	-	-
101	04-13-07	FR		Rest. Drive down to Sacramento.	-	-
100	04-14-07	SA	Coach	100 Days to Go. At AR50 to coach & crew.	-	-
99	04-15-07	SU1	Walk	Girard Ridge Lookout out to PCT via FS road, then close loop on PCT back to start w/ dogs.	680 feet of ascent & equal descent. Ave altitude 4810. Min 4615. Max 4990.	2 hours 27 min
		SU2	Walk	I-5/PCT to Crags Trail to Bob's Hat to KB to PCT & in w/ Laura.	1180 feet of ascent & equal descent. Ave altitude 2490. Min 2150. Max 2490.	1 hour 59 min
Total for week 15						5 hours 30 min
Total for 2007				15 weeks x 15 hours per week= 225 hours. Right now 56% of 400 hour projection is done. 56% of Badwater is mile 75 ... heading up Father Crowleys.		226 hours 15 min
98	04-16-07	MO	Walk & Snowshoe	Another recon of upper Soapstone Trail/PCT connection w/ Laura. Once again lost connection in snowfields & forest above 6000 feet. Buddy the Horse's little sister is born in the late evening today. Laura is thinking of calling the filly 'Luna'.	3000 feet of ascent & equal descent. Min 4000. Max 6790.	6 hours 30 min
97	04-17-07	TU	Walk & Jog	O & B on the Big Cat Logging Road w/ dogs. Tossed in 7 x 4 min jog w/ 1 min walk on the way out.	800 feet of ascent & equal descent. Ave altitude 2760. Min 2470. Max 3000.	1 hour 33 min
96	04-18-07	WE	Walk	Crags Road intersection w/ FS road heading to Soapstone. Bushwhacked on snowshoes along the 6500 foot contour to gain the PCT. Took PCT down to the dog trail. Only about 1 hour of the total on snowshoes. Felt good throughout. I am feeling like the training is working and that progress has been made in the past 15 weeks.	3060 feet of ascent & 4300 feet of descent. Ave altitude 5130. Min 2520. Max 6655.	7 hours 25 min
95	04-19-07	TH	Walk	Big Cat Logging Road O&B w/ Laura and the dogs. Will head over to Stewart Springs for a hot mineral bath and sauna.	440 feet of ascent & equal descent. Ave altitude 2750.	58 min
94	04-20-07	FR	Rest	-	-	-
93	04-21-07	SA	Race	Sunsweet Tehama Wildflowers Trail 50K Sunsweet Tehama Wildflowers Trail 50K in Red Bluff. Rained most of race. Jogged for 40 exhales, walked for 20 exhales throughout. Felt pretty good.	1780 feet of ascent & equal descent. Ave altitude 550.	7 hours 12 min
92	04-22-07	SU	Rest	90 minutes at Stewart Springs. Then, 25 min walk w/ dogs on the Big Cat Logging Road.	100 feet of ascent & equal descent. Ave altitude 2670.	25 min
Total for week 16						24 hours 03 min
Total for 2007						250 hours 18 min
91	04-23-07	MO	Rest	-	-	-
90	04-24-07	TU	Rest	-	-	-
89	04-25-07	WE	Rest	-	-	-
88	04-26-07	TH	Walk	B17 loop w/ Laura & the dogs.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 5 min
87	04-27-07	FR	Rest	Decided to go to Death Valley versus doing the Big Sur Marathon. Did all driving w/ no air conditioning. Good extra heat training along most of the route in and near Death Valley.	-	-
86	04-28-07	SA1	Cycling	O & B from Stovepipe Wells towards Furnace Creek. 100 degrees.	560 feet of ascent & equal descent. Alt min -20. Max 225.	1 hour 54 min
		SA2	Walk & Jog	O & B from Stovepipe Wells into Mosaic Canyon. 100 degrees.	1400 feet of ascent & equal descent. Min 5. Max 1400.	2 hours 21 min
85	04-29-07	SU	Walk	Golden Canyon - Gower Gulch loop. 100 degrees.	1340 feet of ascent & equal descent. Ave altitude 205. Min -75. Max 570.	1 hour 45 min
Total for week 17						7 hours 05 min
Total for 2007				17 weeks x 15 hours/week = 255 hours. Still on pace.		257 hours 23 min
84	04-30-07	MO	Rest	Started a basic weight training program.	-	-
83	05-01-07	TU	Walk & Jog	B17 loop w/ the dogs. 1 minute jog, 1 minute walk. Light rain & cool.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	56 min
82	05-02-07	WE	Walk	Dog Trail to PCT to Flume Trail upper loop and back to start w/ dogs.	1620 feet of ascent & equal descent. Ave altitude 2695. Min 2420. Max 2960.	2 hours 06 min
81	05-03-07	TH	Walk	Dog Trail to upper Flume trail intersection & back w/ Laura and the dogs.	1000 feet of ascent & descent. Min 2420. Max 2960.	1 hour 20 min
80	05-04-07	FR	Travel & walk	Drive to Lone Pine (8 hours 15 min). Then, walked 30 min in Lone Pine to loosen up.	-	30 min
79	05-05-07	SA	Race	Wild West Marathon. Tough point to point course. Sandy roads & trails. Cold and very windy. Felt pretty good throughout ... was in no particular hurry. Drove the 450 miles home afterwards.	3800 feet of ascent & 5000 feet of descent. Ave altitude 5000. Min 3715. Max 6535.	6 hours 41 min
78	05-06-07	SU	Walk	Craggy Bob Trail Loop	880 feet of ascent & equal descent. Alt. ave 2425. Min 2025. Max 2910.	1 hour 57 min
Total for week 18						13 hours 30 min
Total for 2007				18 weeks x 15 hours/week = 270 hours.		270 hours 53 min
77	05-07-07	MO	Rest	-	-	-
76	05-08-07	TU	Rest	-	-	-
75	05-09-07	WE	Walk & Jog	Big Cat road w/ dogs. Modified w/ shorter section going out. Did 40/20 jog/walk on the less steep sections. Legs are a whole lot better than yesterday.	760 feet of ascent & equal descent. Ave altitude 2500. Min 2215. Max 2705.	1 hour 27 min
74	05-10-07	TH	Walk & Jog	Regular Big Cat road w/ dogs. Did 40/20 most of the way.	900 feet of ascent & equal descent. Ave altitude 2465. Min 2215. Max 2705.	1 hour 33 min
73	05-11-07	FR	Travel	Travel to San Jose, CA	-	-
72	05-12-07	SA1	Race	Quicksilver Trail 50K . Tough hilly course. Did 40/20 on most of the first 20.	5740 feet of ascent & equal descent. Ave altitude 670. Min 80. Max 1435.	8 hours 3 min
		SA2	Walk	Warmup & cool down from race	-	20 min
71	05-13-07	SU1	Walk	B17 loop w/ dogs	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 8 min
		SU2	Walk	Craggy Bob Loop w/ Laura. Legs feel a whole lot less sore than after last week's race. Wore hiking boots.	800 feet ascent & equal descent. Ave. elevation 2535. Max 3010.	1 hour 45 min
Total for week 19				Need 14 hours 07 min	Actual	14 hours 14 min
Total for 2007				19 weeks x 15 hours/week = 285 hours.		285 hours 07 min
70	05-14-07	MO1	Walk & Jog	10 weeks till Badwater. B17 loop w/ dogs & Laura. Did some 40/20's. Wore hiking boots.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 1 min
		MO2	Walk & Jog	Craggy Bob Trail Loop w/ Laura. Did some 40/20's on the flats. Right foot is still sore, so wearing hiking boots for a bit more protection.	800 feet ascent & equal descent. Ave. elevation 2535. Max 3010.	1 hour 37 min
69	05-15-07	TU	Rest	Walked 20 min easy	-	20 min
68	05-16-07	WE	Walk & Jog	Craggy Bob Trail Loop w/ Laura. Did some 40/20's on the flats. Right foot is still sore, so I am continuing wearing hiking boots for a bit more protection. Laura iced me on the final descent.	800 feet ascent & equal descent. Ave. elevation 2535. Max 3010.	1 hour 31 min
67	05-17-07	TH	Rest	Laura's son arrives for summer.	-	-
66	05-18-07	FR	Travel	Travel to Bishop, CA. 8 hours.	-	-
65	05-19-07	SA	Race	Bishop High Sierra 50K. Warm temps. Sandy, rocky jeep trails. 40/20'ed it when possible. Felt pretty good for a couple hours, then it was grunt endurance walking up to the high point. Quads are getting stronger and was able to do some jogging on the return. Tired and salty at the finish, but not trashed.	4560 feet of ascent & equal descent. Ave elevation 6025. Max 8000. Min 4280.	8 hours 46 min
64	05-20-07	SU	Walk	Hiked from Whitney Portals to Trail Camp & return. Less than 100 steps on snow. Legs were surprisingly loose going up and were able to take the beating heading down. Before heading up, I had breakfast at the Whitney Portal Store. Can't believe I missed doing that in all the years I've gone out to the area.	3700 feet of ascent & equal descent. Ave elevation 10300. Max 12,000. Min 8400.	6 hours 31 min
Total for week 20						19 hours 44 min
Total for 2007						309 hours 19 min
1st 10 week block of '07						139 hours 00 min
2nd 10 week block of '07						170 hours 19 min
63	05-21-07	MO	Walk	9 weeks till Badwater. Death Valley training session. Stovepipe Wells heading up Townes Pass for 2 hours & return. Backpacked drinks. Broke in '07 Badwater race shoes. Did all the driving on the trip w/ no air conditioning for an extra bit of heat.	1500 feet of ascent & equal descent. Temp at 100 degrees.	3 hours 33 min
62	05-22-07	TU	Travel	Drove from Stovepipe to Dunsmuir. 10 hours. Could not get motivated to do more days in Death Valley. Glad to get home.	-	-
61	05-23-07	WE	Rest	Right calf and foot swollen.	-	-
60	05-24-07	TH	Paddle	Lake Siskiyou	-	45 min
59	05-25-07	FR	Rest	Still tired. Have not recovered well from this last push.	-	-
58	05-26-07	SA	Walk	Soapstone to PCT to Dog Trail. 3 rattlesnakes on trail. Temps in the 80s.	2620 feet of ascent and 4000 feet of descent. Average altitude 5080. Max 6415. Min 2745.	7 hours 27 min
57	05-27-07	SU	Walk & Jog	Craggy Bob Trail Loop w/ Laura. I cannot believe she whooped me again. I need a new coach.	800 feet ascent & equal descent. Ave. elevation 2535. Max 3010.	1 hour 32 min
Total for week 21						13 hours 17 min
Total for 2007				21 weeks x 15 hours/week=315 hours. So, 7 hours 36 min ahead of pace for year.	Actual	322 hours 36 min
56	05-28-07	MO	Walk & Jog & Run	8 weeks till Badwater. Craggy Bob Trail Loop	800 feet ascent & equal descent. Ave. elevation 2535. Max 3010.	1 hour 15 min
55	05-29-07	TU	Rest			-
54	05-30-07	WE	Rest			-
53	05-31-07	TH	Rest			-
52	06-01-07	FR	Travel	Travel to Fish Camp., CA. 7 hours.		-
51	06-02-07	SA	Race	Shadow of the Giants Trail 50K. Actually 33.5 miles? Big problems w/ Achilles on both sides. Felt a tearing sensation on the right side at about 15 miles. Took Advil, walked it out, then put my salt/coin 'purse' into my shoe under the right heel to act as a lift. This settled the problem down to allow a finish.	3520 feet of ascent & equal descent. Average elevation 5685. Max 6280. Min 5090.	8 hours 41 min
50	06-03-07	SU	Travel	Drove back home. Hit a deer at 9:15 in the morning near Lakehead, CA. Totaled Laura's Suburu? No one hurt (except for the deer). Update ... car will live ... repairs to equal $6000.
Total for week 22						10 hours 00 min
Total for 2007				15 hours/week x 22 weeks = 330 hours.		332 hours 36 min
49	06-04-07	MO	Rest	Right soleus problems.		-
48	06-05-07	TU	Rest	Right soleus problems.		-
47	06-06-07	WE	Rest	Right soleus problems.		-
46	06-07-07	TH	Rest	Right soleus problems. Got 90 minute deep tissue massage to try to relieve problem. Positive results.		-
45	06-08-07	FR	Walk	Slow hike w/ boots & poles. Deadfall Meadows loop.	520 feet of ascent & equal descent. Ave elevation 6985. Max 7240. Min 6475.	2 hours 05 min
44	06-09-07	SA	Walk	Slow hike w/ boots & poles. Deadfall Meadows loop w/ dogs.	520 feet of ascent & equal descent. Ave elevation 6985. Max 7240. Min 6475.	2 hours 06 min
43	06-10-07	SU	Walk	Loop from Dog Trail/Castle Crags Road at 2785 feet climbing up 5 miles of pavement, then jeep road, then single track to 6550 feet and the intersection w/ the PCT. Then, took PCT back to the starting point to close the loop. Soleus/achilles not an issue until the last mile. Wore hiking boots & used poles. Used full length orthotic in right boot but pulled it out after 4 hours as I developed a blister on the small toe.	4200 feet of ascent & equal descent. Ave elevation 4740. Max 6550. Min 2785.	7 hours 54 min
Total for week 23						12 hours 5 min
Total for 2007				Need 345 hours (23 weeks x 15 hours/week). So, 19 minutes shy after 23 weeks ... not bad.	Actual	344 hours 41 min
42	06-11-07	MO	Walk	Slow hike w/ boots & poles. Deadfall Meadows loop w/ dogs & Laura.	520 feet of ascent & equal descent. Ave elevation 6985. Max 7240. Min 6475.	2 hours 00 min
41	06-12-07	TU	Walk	B17 loop w/ dogs & Laura. Hiking boots. Legs are dead. Gotta be honest, this has been a long haul. Badwater still seems a long ways away with many more hours to do; and, the hard stuff - the heat training - has not even begun. Then, the event itself is over so fast (not at the time mind you) that it makes it hard to even think of doing this all over again. I know I will get over this, but, right now, it becomes rather tedious with improvement hard to come by or quantify.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 05 min
40	06-13-07	WE	Rest	Treadmill 40/20 for 20 minutes to stay loose.	-	20 min
39	06-14-07	TH	Walk	Slow hike w/ boots & poles. Deadfall Meadows loop w/ dogs. Short detour to Deadfall Lake so dogs could go swimming. Way too tired afterwards. Not hydrating enough?	520 feet of ascent & equal descent. Ave elevation 6985. Max 7240. Min 6475.	2 hours 5 min
38	06-15-07	FR	Walk	Easy hike on PCT heading south from Gumboot Lake Trailhead.	540 feet of ascent & equal descent. Ave elevation 6760. Max 6925. Min 6500.	1 hour 43 min
37	06-16-07	SA	Rest	Drove over to Weaverville where Laura was working a 48 hour ER shift. Makes running a few hours look kind of whoosy.	-	-
36	06-17-07	SU	Walk	Loop starting at Gumboot Lake Trailhead (6500'). Headed down FS Road 26 to Castle Crags Road down to usual Soapstone Trailhead Access (4200'). Them, long hot climb to PCT intersection (6400'), then up and over the Trinity Divide (6700') and back to the Gumboot Lake Trailhead to close the loop. Ran out of water w/ about 2 hours to go. Felt strong and steady on all the uphills until I got a bit dehydrated on final section. Hiking boots, day pack and poles.	4000 feet of ascent & equal descent. Ave elevation 5860. Max 6760. Min 4160.	8 hours 28 min
Total for week 24				Need 15 hours 19 min	Actual	15 hours 21 min
Total for 2007				15 hours/wk x 24 weeks = 360 hours.	Actual	360 hours 02 min
35	06-18-07	MO	Rest	-	-	-
34	06-19-07	TU	Rest	-	-	-
33	06-20-07	WE	Walk	Heat Training in Redding.	640 feet of ascent & equal descent. Ave elevation 1315. Max 1490. Min 1240.	1 hour 57 min
32	06-21-07	TH	Rest	-	-	-
31	06-22-07	FR	Rest	-	-	-
30	06-23-07	SA	Rest	-	-	-
29	06-24-07	SU	Walk	Loop starting at Soda Creek/I-5 (2185'). Up PCT to Soapstone (6540'). Then, down jeep roads to Castle Crags Road (4200') and in to close loop (2185'). Final 10 miles on paved roads. Boots, poles, pack. Some heat on climbs, but generally mild temps throughout. A bit behind on the hydration: 180 ounces total/12 hours = 15 ounces/hr. Calories in were way to little at 800 total = 70/hr. Whole right forefoot is painful on pavement and descents. Decided against anything more than just the one race crossing of Badwater.	5540 feet of ascent & equal descent. Ave elevation 3965. Max 6540. Min 2185.	11 hours 59 min
Total for week 25						13 hours 56 min
Total for 2007				15 hours/wk x 25 weeks = 375 hours.		373 hours 58 min
28	06-25-07	MO	Rest	-	-	-
27	06-26-07	TU	Rest	-	-	-
26	06-27-07	WE	Rest	-	-	-
25	06-28-07	TH	Rest	-	-	-
24	06-29-07	FR	-	Truck troubles delayed leaving.	-	-
23	06-30-07	SA	Drive	Drove 600+ miles to Furnace Creek arriving just before midnight Sunday.	-	-
22	07-01-07	SU	Crewing	Begin crewing/coaching Ben Eakin's Badwater Solo Crossing. Good heat training for race in 3 weeks.	-	-
Total for week 26
Total for 2007
21	07-02-07	MO	Crew	Day 2 on course. Heat training.	-	-
20	07-03-07	TU	Crew	Day 3 on course. Heat training. Got quite sick outside Darwin.	-	-
19	07-04-07	WE	Crew	Finished up at Portals. Heat training	-	-
18	07-05-07	TH	Hike	Portals to Whitney summit and return. Laura's son Ben becomes youngest finisher ever as well as the first type 1 diabetic to finish the course. Photos. 10 hours to summit, then 7 hours down. Provided Sherpa duties for most of the climb. Surprised how weak my climbing legs were under the pack load. No problems w/ soleus until final mile.	6000 feet of ascent and equal descent. Max 14,494.	16 hours 02 minutes
17	07-06-07	FR	Drive	Home to Dunsmuir	-	-
16	07-07-07	SA	Rest	-	-	-
15	07-08-07	SU	Rest	-	-	-
Total for week 27						16 hours 02 min
Total for 2007				Need 400 hours. This will complete the 400 total hours of training I promised myself and began on January 1, 2007 to prepare for Badwater.	Actual	400 hours
14	07-09-07	MO	Rest	G.I. problems since Panamint on 7/03.	-	-
13	07-10-07	TU	Rest	"	-	-
12	07-11-07	WE	Rest	"	-	-
11	07-12-07	TH	Rest	"	-	-
10	07-13-07	FR	Rest	Still sick, very low energy.	-	-
09	07-14-07	SA1	Cycle	Stationary w/ heat load 3 (indoors, neoprene full length kayaking pants, cotton shirt, big gears, no fan)	-	1 hour 00 min
		SA2	Walk	River loop to break in race shoes. Heat load 2. Heat of day + heavy black sweatshirt.	-	40 min
08	07-15-07	SU	Kayak	Lake Siskiyou. Nice easy paddle.		1 hour 20 min
Total for week 28				Stay loose.		3 hours 00 min
Total for 2007						403 hours
07	07-16-07	MO	Rest
06	07-17-07	TU	Rest
05	07-18-07	WE		Assemble gear.
04	07-19-07	TH		Load.
03	07-20-07	FR		Travel.
02	07-21-07	SA		Arrive in Death Valley. Did one hour.		1 hour 00 min
01	07-22-07	SU		Race meeting and rest.
Total for week 29				Get to Start Line		1 hour 00 min
Total for 2007						404 hours
00	07-23-07	MO	Race	Badwater begins.
-01	07-24-07	TU		Badwater continues.
-02	07-25-07	WE		Died at mile 81 in 35 hours. Was it the GI problems? Recuperated for 12 hours then continued to mile 95. Then, rested many more hours before resuming to get to mile 103.		48 hours or so on feet?
-03	07-26-07	TH		Restarted at about 1:30AM from mile 103 w/ Laura crewing. Only sat down once in the final 32 miles. Danny Westergaard accompanied me the final 13 miles. Probably best Portals road time ever for me: 4 hours 38 min. Finished at the Portals at 2:09PM for a time of 80 Hours 09 minutes.		12 hours 00 min
-04	07-27-07	FR		Rested in Lone Pine.	-	-
-05	07-28-07	SA		Summited Mt. Whitney. Started up trail alone at 12:20AM. Summit at 8:35AM. Badwater to Whitney Summit: 122:35:02 Then, down the mountain and back to trailhead at 3:00PM for some burger eating at the Whitney Portals Store.		15 hours 00 min
-06	07-29-07	SU		Drove home.
Total for week 30				DNF'ed official finish #12, but did get career crossing # 16.		75 hours 00 min
Total for 2007						479 hours 00 min
-07	07-30-07	MO		Rest
-08	07-31-07	TU		Rest
-09	08-01-07	WE	Walk	PCT/Parks Summit to Deadfall Lake to Deadfall Meadows. Up road to finish loop. Dogs came with. Legs felt great.	840 feet of ascent & equal descent. Ave altitude 6985. Min 6560. Max 7290.	2 hours 20 min
-10	08-02-07	TH	Rest
-11	08-03-07	FR	Walk	B17 loop w/ dogs	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 5 min
-12	08-04-07	SA	Rest
-13	08-05-07	SU	Walk	B17 loop w/ dogs	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 5 min
Total for week 31						4 hours 30 min
Total for 2007						483 hours 30 min
-14	08-06-07	MO	Rest
-15	08-07-07	TU	Walk	B17 loop w/ dogs	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 5 min
-16	08-08-07	WE	Rest
-17	08-09-07	TH	Walk	B17 loop w/ dogs	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 5 min
-18	08-10-07	FR	Rest
-19	08-11-07	SA	Walk	B17 loop w/ dogs	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 5 min
-20	08-12-07	SU	Rest
Total for week 32						3 hours 15 min
Total for 2007						486 hours 45 min
-21	08-13-07	MO	Walk	B17 loop w/ dogs	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 5 min
-22	08-14-07	TU	Rest
-23	08-15-07	WE	Vacation	Drove to Mammoth Mountain, CA
-24	08-16-07	TH	Vacation	Drove through Death Valley to Beatty, NV
-25	08-17-07	FR	Crew	Crewed Laura for first 35 miles of Badwater course.
-26	08-18-07	SA	Vacation	Vacation at Ventura, CA
-27	08-19-07	SU	Vacation	Vacation at Ventura, CA
Total for week 33						1 hour 5 min
Total for 2007				14.78 hours/week average for 2007		487 hours 50 min
28 Days since Badwater	08-20-07	MO	Vacation	Vacation at Monterey, CA
-29	08-21-07	TU	Vacation	Vacation at Monterey, CA
-30	08-22-07	WE	Walk	Big Cat Logging Road w/ Laura & dogs	400 feet of ascent & equal descent. Ave altitude 2750.	1 hour 00 min
-31	08-23-07	TH	Walk	B17 Loop w/ Laura & dogs	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 5 min
-32	08-24-07	FR	Rest
-33	08-25-07	SA	Rest
-34	08-26-07	SU	Walk	15 min w/ dogs		15 min
Total for week 34						2 hours 20 min
Total for 2007				14.41 hours/week average for 2007		490 hours 10 min
35 days since Badwater	08-27-07	MO	Rest
-36	08-28-07	TU	Rest
-37	08-29-07	WE	Rest
-38	08-30-07	TH	Walk	Big Cat Logging Road w/ dogs	400 feet of ascent & equal descent. Ave altitude 2750.	55 min
-39	08-31-07	FR	Rest	Time for post-Badwater sloth to end
-40	09-01-07	SA	Weights	Upper & Lower Body Workout w/ Laura.	-	1 hour
-41	09-02-07	SU1	Triathlon	Tinman Triathon in Mt. Shasta.	-	1 hour 57 min
		SU2	Walk	Big Cat Logging Road w/ dogs.	400 feet of ascent & equal descent. Ave altitude 2750.	59 min
Total for week 35						4 hours 51 min
Total for 2007				14.14 hours/week average for 2007		495 hours
					Wk 35 average weight/ 226.0	226 on 09/02
42 days since Badwater	09-03-07	MO	Weights	Abs & Upper Body w/ Laura	-	45 min
-43	09-04-07	TU	Walk	Dogs on Big Cat Logging Road	400 feet of ascent & equal descent. Ave elevation 2565. Min 2385. Max 2825.	15 min
-44	09-05-07	WE	Weights & Cycle	Abs, Upper & Lower Body + Spin	-	1 hour 30 min
-45	09-06-07	TH	Walk	B17 loop w/ dogs & Laura	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
-46	09-07-07	FR1	Walk	B17 loop w/ dogs & Laura	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
		FR2	Weights & Bike	Weights & Spin		1 hour
-47	09-08-07	SA1	Walk	B17 loop w/ dogs & Laura	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
		SA2	Walk+	Craggy Bob Trail Loop. Some 40/20 jogging.	800 feet ascent & equal descent. Ave. elevation 2535. Max 3010.	1 hour 25 min
-48	09-09-07	SU	-	Today's Food Diary	Weight 225	1556 calories
		SU1	Weights	-	-	45 min
		SU2	Walk+	Big Cat Logging Road w/ dogs. Some 40/20 jogging.	400 feet of ascent & equal descent. Ave elevation 2565. Min 2385. Max 2825.	50 min
		SU3	Cycle	Spin	-	30 min
Total for week 36						10 hours 00 min
Total for 2007				14.02 hours/week average for 2007		505 hours
					Wk 36 average weight/ 225.0	225 on 09/09
Day 254 of '07	09-10-07	MO	-	Today's Food Diary	Weight 223.5	1590 calories
		MO	Walk+	B17 loop w/ dogs & Laura. Some 40/20 jogging. Later, 12 extra min.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1hour 10 min
255	09-11-07	TU	-	Today's Food Diary	Weight 225	1972 calories
		TU1	Cycle & Weights	Spin 45 min & 15 min weights	-	1 hour
		TU2	Walk+	B17 loop w/ dogs. 40/20 most of way.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	55 min
256	09-12-07	WE	-	Today's Food Diary	Weight 225	1572 calories
		WE1	Cycle & Weights	AM: Spin 40 min & 20 min weights	-	1 hour
		WE2	Cycle	PM: Spin	-	30 min
257	09-13-07	TH	-	Today's Food Diary	Weight 225	2230 calories
		TH1	Walk+	AM: Dog Trail to PCT to Burstarse Creek & return w/ dogs. Jogged some of the way. Dry till Burstarse. There, pools only.	760 feet of ascent & equal descent. Ave altitude 3250. Min 2730. Max 3445.	1 hour 32 min
		TH2	Cycle	PM: Spin		1 hour
258	09-14-07	FR	-	Today's Food Diary	Weight 222	2675 calories
		FR1	Walk	AM: Dog Trail to PCT to Flume Creek. Went Clockwise around the Flume Creek Loop and back to start via trails. Dogs came with. Sulfur Creek Forks & Flume Creek have pools.	1340 feet of ascent & equal descent. Ave altitude 2990. Min 2735. Max 3210.	1 hour 50 min
259	09-15-07	SA	-	Today's Food Diary	Weight 223	1540 calories
		SA	Walk+	I5/Soda Creek clockwise to Castle Creek Road to Flume Creek Trail. Up Flume Creek trail to PCT and back to start to close loop.	1160 feet of ascent & equal descent. Ave altitude 2705. Min 2270. Max 3190.	2 hours 53 min
		SA	Weights	-	-	30 min
260	09-16-07	SU	-	Today's Food Diary	Weight 221	1862 Calories
		SU		Rest
Total for week 37						12 hours 20 min
Total for 2007						517 hours 20 min
				13,951 calories for week =1993/day	Wk 37 average weight/ 223.5	223 on 9/16
261	09-17-07	MO	-	Today's Food Diary	Weight 222.5	1660 calories
		MO	Walk+	AM: Dog Trail to PCT to Flume Creek. Went clockwise around the Flume Creek Loop and back to start via trails. Dogs came with. Easy jog on the easier sections.	1340 feet of ascent & equal descent. Ave altitude 2990. Min 2735. Max 3210.	1 hour 48 min
262	09-18-07	TU	-	Today's Food Diary	Weight 222	1402 calories
		TU	Walk+	Craggy Bob Trail Loop. Jogged the easier sections.	800 feet ascent & equal descent. Ave. elevation 2535. Max 3010.	1 hour 21 min
263	9-19-07	WE	-	Today's Food Diary	Weight 220.5	2292 calories
		WE	Walk	Dog Trail to PCT to Flume Creek. Went clockwise around the Flume Creek Loop and back to start via trails. Dogs and Laura came with.	1340 feet of ascent & equal descent. Ave altitude 2990. Min 2735. Max 3210.	2 hours 2 min
264	9-20-07	TH	-	Today's Food Diary	Weight 220.0	1620 calories
		TH	Walk	Dog Trail to PCT to Flume Creek. Went clockwise around the Flume Creek Loop and back to start via trails. Dogs came with. Legs were dead.	1340 feet of ascent & equal descent. Ave altitude 2990. Min 2735. Max 3210.	1 hour 52 min
		TH	Weights	-	-	15 min
265	9-21-07	FR	-	Today's Food Diary	Weight 219.5	2455 calories
		FR1	Walk+	AM: Dog Trail to PCT to Flume Creek. Went clockwise around the Flume Creek Loop and back to start via trails. Jogged the easier sections. Dogs came with. A bit more energy today.	1340 feet of ascent & equal descent. Ave altitude 2990. Min 2735. Max 3210.	1 hour 44 min
		FR2	Cycle & Weights	Spin for 30 min, then weights.	-	46 min
266	9-22-07	SA	-	Today's Food Diary	Weight 221.0	1672 calories
		SA1	Walk+	Soda Creek PCT junction over to Flume Creek Trail, then down to Castle Crags Road following it down to the I-5 Frontage Road and back to start.	1160 feet of ascent & equal descent. Ave altitude 2815. Min 2385. Max 3325.	2 hours 48 min
		SA2	Cycle	Spin	-	20 min
267	9-23-07	SU	-	Today's Food Diary	Weight 219.5	1810 calories
		SU1	Walk	Park Creek/PCT Trailhead O&B to Mt Eddy Trail w/ dogs. Light snow dusting.	420 feet of ascent & equal descent. Ave altitude 7240. Min 7055. Max 7460.	1 hour 54 min
		SU2	Cycle	Spin 30 min then pushups and situps.	-	40 min
Total for week 38						15 hours 30 min
Total for 2007				38 weeks x 14 hrs/week=532 hours		532 hours 50 min
				12,911 calories for week=1845/day	Wk 38 average weight/ 220.7	219.5 on 9/23
268	9-24-07	MO	-	Today's Food Diary	Weight 219.0	2282 calories
		MO	Rest	-	-	-
269	9-25-07	TU	-	Today's Food Diary	Weight 219.0	2091 calories
		TU1	Walk+	Dog Trail to PCT to Flume Creek. Went clockwise around the Flume Creek Loop and back to start via trails. Jogged the easier sections. Dogs came with. Jumped over a 2 foot long rattlesnake coming down into Flume Creek Canyon.	1340 feet of ascent & equal descent. Ave altitude 2990. Min 2735. Max 3210.	1 hour 45 min
		TU2	Cycle	Spin	-	45 min
		TU3	Weights	1/2 P90X Chest & Back + abs	-	30 min
270	9-26-07	WE	-	Today's Food Diary	Weight 217.5	2189
		WE1	Walk+	Dog Trail to PCT to Flume Creek. Went clockwise around the Flume Creek Loop and back to start via trails. Jogged the easier sections. Dogs came with.	1340 feet of ascent & equal descent. Ave altitude 2990. Min 2735. Max 3210.	1 hour 42 min
		WE2	Cycle	Spin	-	20 min
		WE3	Weights	push ups, pull ups + abs	-	15 min
271	9-27-07	TH	-	Today's Food Diary	Weight 218.5	2940 calories
		TH	Rest	-	-	-
	9-28-07	FR	-	Today's Food Diary	Weight 219.5	2200 calories est.
		FR	Rest	Drove to Lake Tahoe	-
272	9-29-07	SA	-	Today's Food Diary	Weight 219.0	2200 calories est.
		SA	Race	Walked and jogged the Lake Tahoe Marathon. Then, 18 min warmdown.	1520 feet of ascent & equal descent. Ave altitude 6615. Min 6450. Max 7050.	6 hours 15 min for event + 18 min warmdown.
273	9-30-07	SU	-	Today's Food Diary	Weight 219.0	2200 calories est.
		SU	Walk	B17 loop w/ dogs. Light rain.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 10 min
Total for week 39						13 hours 00 min
Total for 2007				39 weeks x 14 hrs/week=546 hours		545 hours 50 min
				16,102 calories for week=2300/day	Wk 39 average weight/ 218.8	219.0 on 9/30
274	10-01-07	MO	-	Today's Food Diary	Weight 219.0	1461 calories
		MO1	Walk	Easy walk w/ dogs. FS Boundary on Castle Crags Road up single track to PCT, then over to Flume Creek & return.	720 feet of ascent & equal descent. 2785 average altitude. 2505 min. 3020 max.	1 hour 10 min.
		MO2	Walk+	B17 loop w/ dogs. Was able to do some jogging along the way.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 00 min
275	10-02-07	TU	-	Today's Food Diary	Weight 215.5	1480 calories
		TU	Walk	Easy walk w/ dogs. FS Boundary on Castle Crags Road up single track to PCT, then over to Flume Creek & return.	720 feet of ascent & equal descent. 2785 average altitude. 2505 min. 3020 max.	1 hour 5 min
276	10-03-07	WE	-	Today's Food Diary	Weight 216.5	1600 calories
		WE	Rest	-	-	-
277	10-04-07	TH	-	Today's Food Diary	Weight 217.5	1290 calories
		TH1	Walk	Easy walk w/ Laura & the dogs. FS Boundary Trail to PCT then around the Flume Creek Loop and back to start. Rain, hail, sun ...nice!	840 feet of ascent & equal descent. 3205 average. Min 2915. Max 3450.	1 hour 7 min
		TH2	Cycle & Weights	Spin 20 min, then 20 min weights, then abs & stretch	-	53 min
278	10-05-07	FR	-	Today's Food Diary	Weight 214.0	1920 calories
		FR	Walk	FS Boundary Trail to PCT to Burstarse Creek & return. Dogs came with.	1100 feet of ascent & equal descent. 3310 average elevation. Min 2750. Max 3310.	2 hours 21 min
		FR	Weights	45 min weights, then abs	P90X Chest & Back	1 hour
279	10-06-07	SA	-	Today's Food Diary	Weight 216.5	1980 calories
		SA1	Weights	Weights	P90X Shoulders & Arms	1 hour
		SA2	Walk	FS Boundary Trail-PCT-Flume Creek Loop and in w/ dogs.	860 feet of ascent & equal descent. 2755 ave. 2450 min. 3015 max.	1 hour 8 min
280	10-07-09	SU	-	Today's Food Diary	Weight 216.0	1620 calories
		SU1	Weights	Weights	P90X Biceps, Back & Abs	1 hour
		SU2	Walk	Clockwise Loop: Soda Creek-Frontage Road-Castle Crags Road-Flume Trail-PCT-Soda Creek	1180 feet of ascent & equal descent. 2770 average. 2350 min. 3245 max.	2 hours 57 min
Total for week 40						14 hours 43 min
Total for 2007				40 weeks x 14 hrs/week=560 hours		560 hours 33 min
				11,451 calories for week=1641/day	Wk 40 average weight/ 216.4	216.0 on 10/07
281	10-08-07	MO	-	Today's Food Diary	Weight 216.0	2080 calories
		MO1	Walk+	B17 loop w/ dogs. Jogged some 40/20s	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	58 min
		MO2	Walk+	Big Cat out and back to high spot	400 feet of ascent & equal descent. Ave elevation 2565. Min 2385. Max 2825.	53 min
282	10-09-07	TU	-	Today's Food Diary	Weight 215.5	2220 calories
		TU1	Walk+	B17 loop w/ dogs. Jogged some 30/20s	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	56 min
		TU2	Weights	Weights	P90X Chest, Shoulders & Triceps, then abs	1 hour 4 min
283	10-10-07	WE	-	Today's Food Diary	Weight 216.5	2630 calories
		WE1	Cycle	Spin	-	30 min
		WE2	Walk-	FS Boundary onto PCT O& B w/ dogs. Low energy.	-	40 min
284	10-11-07	TH	-	Today's Food Diary	Weight 216.0	1220 calories
		TH1	Walk	B17 loop clockwise w/ dogs. 30/20 on uphills stretch. 40/20 on final stretch.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour
285	10-12-07	FR	-	Today's Food Diary	Weight 214.5	1775 calories
		FR	Rest	-	-	-
286	10-13-07	SA	-	Today's Food Diary	Weight 214.5	1910 calories
		SA	Rest	-	-	-
287	10-14-07	SU	-	Today's Food Diary	Weight 213.5	2165 calories
		SU1	Walk-	Super slow walk w/ dogs up towards the Soapstone Trail.	640 ascent & equal descent. Min 4400. Max 5100.	1 hour 20 min
		SU2	Weights	-	P90X Chest, Shoulders, & Triceps	55 min
Total for week 41						8 hours 16 min
Total for 2007				41 weeks x 14 hrs/week=574 hours		568 hours 49 min
				14,000 calories for week=2000/day	Wk 40 average weight/ 215.2	213.5 on 10/14
288	10-15-07	MO	-	Today's Food Diary	Weight 213.5	2540 calories
		MO	Rest	-	-	-
289	10-16-07	TU	-	Today's Food Diary	Weight 213.5	2100 calories
		TU1	Weights	-	P90X Chest & Back + Abs	1 hour
		TU2	Walk	FS Boundary-PCT-Flume Creek Upper Loop & return w/ dogs. Nice rainy day w/ trees at full Fall colors.	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max.	1 hour 10 min
290	10-17-07	WE	-	Today's Food Diary	Weight 214.0	2085 calories
		WE1	Walk	FS Boundary-PCT-Flume Creek Upper Loop & return w/ dogs.	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max.	1 hour 10 min
		WE2	Weights	-	P90X Back & Biceps + Abs	1 hour
291	10-18-07	TH	-	Today's Food Diary	Weight 212.5	2680 calories
		TH1	Weights	-	P90X Shoulders & Arms + abs	1 hour 5 min
		TH2	Walk	FS Boundary trail-PCT-Dog Trail intersection & return w/ dogs. Cool steady rain.	620 feet of ascent & equal descent. 2910 average altitude. 2570 min. 3190 max.	1 hour 15 min
292	10-19-07	FR	-	Today's Food Diary	Weight 215.5	1600 calories
		FR	Walk	Big Cat Logging Road O& B to Railroad park Gate w/ dogs. Tired. Slow.	920 feet of ascent & equal descent. 3095 average altitude. 2845 min. 3345 max.	1 hour 48 min
293	10-20-07	SA	-	Today's Food Diary	Weight 213.0	1600 calories
		SA	Walk	Girard Ridge. Start of dirt to first lookout sign. Rolled the right ankle pretty good on the way down. Dogs came with.	1180 feet of ascent and equal descent. 3445 average altitude. 2900 min. 4095 max	2 hours 5 min
294	10-21-07	SU	-	Today's Food Diary	Weight 213.5	2670 calories
		SU	Weights	-	P90X Back & Chest	40 min
Total for week 42						11 hours 13 min
Total for 2007						580 hours 02 min
				15,275 calories for week=2182/day	Wk 42 average weight/ 213.64	213.5 on 10/21
295	10-22-07	MO	-	Today's Food Diary	Weight 213.0	1600 calories
		MO1	Walk	Hike here and there at the 6500 foot level of Mt. Shasta w/ dogs	6500 - 7000 feet average.	53 min
		MO2	Weights	-	P90X Shoulders & Arms + 7 min w/u on bike	1 hour & 7 min
296	10-23-07	TU	-	Today's Food Diary	Weight 211.0	1775 calories
		TU	Walk	Big Cat Logging Road O& B to Railroad park Gate w/ dogs. Later 23 min on treadmill to burn off some extra calories.	920 feet of ascent & equal descent. 3095 average altitude. 2845 min. 3345 max.	2 hours 7 min
297	10-24-07	WE	-	Today's Food Diary	Weight 211.0	1665 calories
		WE	Rest	-	-	-
298	10-25-07	TH	-	Today's Food Diary	Weight 210.0	1550 calories

		TH1	Walk	FS Boundary-PCT-Flume Creek Upper Loop & return w/ dogs.	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max.	1 hour 2 min
		TH2	Weights	-	P90X Shoulders, Chest & Triceps + Abs	1 hour
299	10-26-07	FR	-	Today's Food Diary	Weight 210.5	2350 calories
		FR	Cycle	Spin	-	33 min
300	10-27-07	SA	-	Today's Food Diary	Weight 211.0	2270 calories
		SA	Race	Whiskeytown Trail 30K. Felt good on first half; a bit less so on the way back. Felt the (good) effects of the weight loss on the climbs; but, lacked 'running legs' to keep on the move on the downhills. A nice race and enjoyable day.	2960 feet of ascent & equal descent. 1915 average altitude. 1450 min. 2440 Max.	4 hours 19 min
301	10-28-07	SU	-	Today's Food Diary	Weight 213.5	2630 calories
			Rest	-	-	-
Total for week 43						11 hours 00 min
Total for 2007				Averaging 13.74 hours/week for 2007		591 hours 00 min
				13,840 calories for week=1977/day	Wk 43 average weight/ 211.42	213.5 on 10/28
302	10-29-07	MO	-	Today's Food Diary	Weight 215.0	1160 calories
		MO	Walk	Treadmill	Easy, Flat	40 min
303	10-30-07	TU	-	Today's Food Diary	Weight 212.5	2097 calories
		TU	Walk	B17 loop w/ dogs	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 3 min
304	10-31-07	WE	-	Today's Food Diary	Weight 210.0	1500 calories
		WE1	Walk	Treadmill	Easy	30 min
		WE2	Walk+	B17 w/ dogs ... 40/20 all but last hill	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	53 min
305	11-01-07	TH	-	Today's Food Diary	Weight 209.0	2310 calories
		TH	Rest	-	-	-
306	11-02-07	FR	-	Today's Food Diary	Weight 209.5	2000 calories
		FR	Rest	Drove down to Roseville, CA	-	-
307	11-03-07	SA	-	Today's Food Diary	Weight 209.5	3200 calories
		SA	Race	Helen Klein 50K + 30 minutes Wu/d. Felt good first 2 hours ... steady to the 25K. 3:01 at half-way. A bit of a struggle to hold 40/20's coming back. 126 ave. HR for the event. 162 max.	1420 feet of ascent & equal descent. Ave. altitude 390. Min 225. Max 740.	6 hours 54 min + 30 minutes
308	11-04-07	SU	-	Today's Food Diary	Weight 212.0	2000 calories
		SU	Rest	-	-	-
Total for week 44				73% of average		10 hours 00 min
Total for 2007				13.66 hours per week for 2007		601 hours 00 min
				14,267 calories for week=2038/day	Wk 44 average weight/ 211.07	212.0 on 11/04/07
309	11-05-07	MO	-	Today's Food Diary	Weight 212.5	2454 calories
		MO	Rest	My 55th Birthday ... spent day opening presents ...	-	-
310	11-06-07	TU	-	Today's Food Diary	Weight 213.0	2000 calories
		TU	Walk	FS Boundary Trail to PCT to Burstarse Creek & return. Dogs came with. Water is now back in Popcorn Creek.	1100 feet of ascent & equal descent. 3310 average elevation. Min 2750. Max 3310.	2 hours 30 min
311	11-07-07	WE	-	Today's Food Diary	Weight 212.0	2160 calories
		WE	Rest	-	-	-
312	11-08-07	TH	-	Today's Food Diary	Weight 208.5	1650 calories
		TH1	Walk	Big Cat Logging Road start w/ side loop above Old Truck Junction w/ dogs. Nice 25% grade short section.	500 feet of ascent & equal descent. Ave altitude 2970. Min 2770. Max 3230.	58 min
		Th2	Walk	Treadmill	Easy Jog @ 2%	40 min
313	11-09-07	FR	-	Today's Food Diary	Weight 208.5	2450 calories
		FR	Weights	P90X Chest & Back	-	45 min
314	11-10-07	SA	-	Today's Food Diary	Weight 211.0	1640 calories
		SA	-	Rest	-	-
315	11-11-07	SU	-	Today's Food Diary	Weight 211.0	1780 calories
		SU1	Walk	Starting from Mt. Shasta's Old Ski Bowl hiked w/ dogs to South Meadows and return. 2-4 inches of snow on trail. Side trip to Upper Panther Meadows.	1260 feet of ascent & equal descent. Ave altitude 8075. Min 7890. Max 8400.	2 hours 25 min
		SU2	Run/walk	Treadmill @ 1%. 3 x 10 minutes w/ 8 min jog/2 min walk.	Treadmill at home.	30 min
Total for week 45				58% of year's average		07 hours 48 min
Total for 2007				13.53 hours per week for 2007		608 hours 48 min
Weight/calories Week 45				14,134 calories for week=2020/day	Wk 45 average weight/ 210.92	211.0 on 11/11/07
	11-12-07	MO	-	Today's Food Diary	Weight 208.5	2440 calories
		MO	Walk	FS Boundary-PCT-Flume Creek Loop & return w/ dogs. Did some trail cleanup.	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max.	3 hours 00 min
	11-13-07	TU	-	Today's Food Diary	Weight 208.0	2030 calories
		TU	Run/walk	Treadmill @ 1% 6 x 10 min w/ 8 min at 5 mph, then 2 min at 3.7 mph	Treadmill at home.	1 hour
	11-14-07	WE	-	Today's Food Diary	Weight 206.0	2340 calories
		WE	Run/walk	Treadmill @ 1% 6 x 10 min w/ 8 min at 5 mph, then 2 min at 3.7 mph	Treadmill at home.	1 hour
	11-15-07	TH	-	Today's Food Diary	Weight 208.5	2200 calories
		TH1	Run/walk	Treadmill @ 1% 6 x 10 min w/ 8 min at 5.2 mph, then 2 min at 3.7 mph = 4.83 total miles.	Treadmill at home.	1 hour
		TH2	Weights	P90X Back & Biceps + Abs	At home.	1 hour
	11-16-07	FR	-	Today's Food Diary	Weight 208.0	1990 calories
		FR	Rest	-	-	-
	11-17-07	SA	-	Today's Food Diary	Weight 206.5	2000 calories
			Weights	P90X Chest & Back + Abs	At home.	1 hour
	11-18-07	SU	-	Today's Food Diary	Weight 207.5	2820 calories
		SU	Walk	FS Boundary Trail to PCT to Burstarse Creek & return w/ dogs	980 feet of ascent & equal descent. Ave altitude 3215. Min 2660. Max 3540.	2 hours 20 min
Total for week 46				76.5% of year's average		10 hours 20 min
Total for 2007				13.46 hours per week for 2007		619 hours 08 min
Weight/calories Week 46				15,820 calories = 2270/day.	Wk 46 average weight/ 207.6	207.5 on 11/18/07
	11-19-07	MO	-	Today's Food Diary	Weight 208.5	2000 calories
		MO1	Stretch	P90X Stretch w/ Laura @ 2AM	At home.	45 min
		MO2	Walk	FS Boundary-PCT-Flume Creek Loop & return w/ dogs & Laura.	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max.	1 hour 15 min
	11-20-07	TU	-	Today's Food Diary	Weight 208.0	2910 calories
		TU1	Run/Walk	B17 Dirt Road Loop w/ dogs. Did not try to, but PR on loop. 40/20's most of way. Broke in Montrail Hardrocks.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	49:48
		TU2	Run/Walk	3 x 10 min (8 minutes @ 5.2 mph & 2 minutes @ 3.7 on treadmill @ 1%).	Treadmill at home.	30 min
	11-21-07	WE	-	Today's Food Diary	Weight 206.0	3110 calories
		WE1	Stretch	P90X Stretch @ 2:30AM	At home.	1 hour
		WE2	Run/Walk	9 x 10 min (8 minutes @ 5.2 mph & 2 minutes @ 3.7 on treadmill @ 1%).	Treadmill at home.	1 hour 30 min
	11-22-07	TH	-	Today's Food Diary	Weight 205.0	3110 calories
		TH1	Weights	P90X Back & Biceps + abs	At home.	1 hour
		TH2	Run/Walk	B17 Dirt Road Loop w/ dogs.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	46:50
		TH3	Stretch	P90X stretch	At home.	30 min
	11-23-07	FR	-	Today's Food Diary	Weight 205.0	2300 calories
		FR1	Run.walk	6 x 10 min (8 minutes @ 5.2 mph & 2 minutes @ 3.7 on treadmill @ 1%) = 4.85 miles.	Treadmill at home.	1 hour
		FR2	Weights	P90X Legs & Back ... half.	At home.	30 min
	11-24-07	SA	-	Today's Food Diary	Weight 205.5	2690 calories
		SA	Rest	-	-	-
	11-25-07	SU	-	Today's Food Diary	Weight 205.5	1600 calories
		SU1	Run/Walk	6 x 10 min (8 minutes @ 5.2 mph & 2 minutes @ 3.7 on treadmill @ 1%) + a few steps ... = 5 miles	Treadmill at home.	1 hour
		SU2	Weights	P90X Chest, Shoulders & Triceps	At home.	45 min
Total for week 47				83.2% of year's average		11 hours 22 min
Total for 2007				13.41 hours per week for 2007		630 hours 30 min
Weight/calories Week 47				17,500 calories = 2500/day.	Wk 47 average weight/ 206.2	205.5 on 11/25/07
231 till BW '08	11-26-07	MO	-	Today's Food Diary	Weight 206.5	1940 calories
		MO1	Weights	P90X Back & Biceps	At home.	50 min
		MO2	Walk	Super easy stroll for 30 minutes on the treadmill=1.75 miles	Treadmill at home.	30 minutes
230 till BW '08	11-27-07	TU	-	Today's Food Diary	Weight 205.0	1915 calories
		TU	Rest	-	-	-
229 till BW '08	11-28-07	WE	-	Today's Food Diary	Weight 205.5	1940 calories
		WE	Weights	1/2 P90X Chest & Back	At home.	30 min
228 till BW '08	11-29-07	TH	-	Today's Food Diary	Weight 204.5	1980 calories
		TH	Rest	-	-	-
227 till BW '08	11-30-07	FR	-	Today's Food Diary	Weight 206.5	4000 calories
			Rest	Drove down to San Francisco for race	-	-
226 till BW '08	12-01-07	SA	-	Today's Food Diary	Weight 206.5**	3000 calories
		SA	Race	North Face Trail 50K San Francisco, CA. Felt good first 4 hours. Uphill strength good. No downhill fluidity ... need to work on some running. Distance 32.8 miles. Way more ascent & descent than advertised. Hardest 50K course of the year for me. Beautiful scenery; squirrely course markings; all said, I'd do it again. Hyatt Regency was very, very nice. Falafel Shop across from Hyatt served up the best sandwich ever ... I had 2 and a Guiness. Ate waaaay too much for the day ... but it was fun.	8300 feet of ascent & equal descent. Ave altitude 920. Min 415; Max 1945.	9 hours 12 min
225 to BW '08	12-02-07	SU	-	Today's Food Diary	Weight 206.5**	3000 calories
		SU	Rest	Drove the rest of the way home. 1st snow of the year in Dunsmuir. Ate too much. Rested.	-	-
Total for week 48				86% of year's average		11 hours 30 min
Total for 2007				13.375 hours per week for 2007		642 hours 00 min
Weight/calories Week 48				17,775 calories = 2540/day.	Wk 48 average weight/ 205.85	206.5 on 12/02/07
224 to BW '08	12-03-07	MO	-	Today's Food Diary	Weight 206.5**	1280 calories
		MO	Rest	-	-	-
223 to BW '08	12-04-07	TU	-	Today's Food Diary	Weight 206.5**	2000 calories
		TU	Walk	Slow walk w/ dogs from FS Boundary Trail to Flume Creek and return. Used Forerunner 305 to measure distance. Polar to measure Elevation data. Map	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max. Ave HR 82.	1 hour 10 min
222 to BW '08	12-05-07	WE	-	Today's Food Diary	Weight 206.5	1980 calories
		WE1	Weights	P90X Stretch, then 1/2 P90X Chest & Back	At home.	1 hour 20 min
		WE2	Walk	B17 Loop w/ dogs.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395. Ave HR 95.	1 hour 00 min
		WE3	Weights	Finished up 2nd half of the Chest & Back DVD	At home	20 min
221 to BW '08	12-06-07	TH	-	Today's Food Diary	Weight 203.0	1990 calories
		TH1	Weights	P90X Stretch then 1/2 P90X Shoulders & Arms	At home.	1 hour 20 min
		TH2	Walk	B17 Loop w/ dogs.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 00 min
220 to BW '08	12-07-07	FR	-	Today's Food Diary	Weight 204.5	3010 calories
		FR1	Stretch	15 minutes ... the P90X yoga DVD trounced me ...	At home.	15 min
		FR2	Walk	B17 Loop w/ dogs.	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	1 hour 00 min
219 to BW '08	12-08-07	SA	-	Today's Food Diary 11,995 calories through Sat.	Weight 207.0	1735 calories
		SA	Walk	Soda Creek PCT to Flume Creek Trail. Descend to Castle Crags Road and in on I-5 frontage road to close loop. MB Link/Map	1180 feet of ascent & equal descent. 2770 average. 2350 min. 3245 max.	3 hours 10 min
218 to BW '08	12-09-07	SU	-	Today's Food Diary	Weight 205.5	2330 calories
		SU	Walk	B17 Loop w/ dogs. MB Link/Map	500 feet of ascent & equal descent. Ave. altitude 4170. Min 3950. Max 4395.	52 min
Total for week 49				85.4 % of year's average		11 hours 25 min
Total for 2007				13.35 hours per week for 2007		653 hours 25 min
Weight/calories Week 49				14,325 calories = 2047/day.	Wk 49 average weight/ 205.64	205.5 on 12/09/07
217 to BW '08	12-10-07	MO	-	Today's Food Diary	Weight 207.0	2780 calories
		MO	Walk	Panorama Drive start to i30 junction. Up from intersection to 'Scary Bees' junction, then left onto i60 logging road to dead end & return w/ dogs. MB Link/Map	1,160 ascent & 1,160 descent= 3,320 total vertical. Low 2456. High 3389.	2 hours 00 min
216 to BW '08	12-11-07	TU	-	Today's Food Diary	Weight 208.0	970 calories
			Rest	Dealing w/ home HVAC problems ... long day.	-	-
215 to BW '08	12-12-07	WE	-	Today's Food Diary	Weight 203.5	1970 calories
		WE	Rest	Not feeling well ... so, no exercise today.	-	-
214 to BW '08	12-13-07	TH	-	Today's Food Diary	Weight 204.0	2080 calories
		TH	Walk	Hike w/ dogs. FS Boundary-Flume Creek Loop.	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max.	1 hour 10 min
213 to BW '08	12-14-07	FR	-	Today's Food Diary	Weight 203.5	2680 calories
			Rest	Construction guy runs his truck into Laura's parked car. Results in me eating a cheese danish.	-	-
212 to BW '08	12-15-07	SA	-	Today's Food Diary	Weight 204.5	2620 calories
			Rest	I lock keys in truck at B17 trailhead.	-	-
211 to BW '08	12-16-07	SU	-	Today's Food Diary	Weight 204.0	2290 calories
		SU	Walk	FS Boundary Trail to PCT to Burstarse Creek & return w/ dogs. Light snow and rain throughout.	980 feet of ascent & equal descent. Ave altitude 3215. Min 2660. Max 3540.	2 hours 25 min
Total for week 50				42.5% of year's average		05 hours 35 min
Total for 2007				13.18 hours per week for 2007		659 hours 00 min
Weight/calories Week 50				15,300 calories = 2186/day.	Wk 50 average weight/ 204.93	204.0 on 12/16/07
210 to BW '08	12-17-07	MO	-	Today's Food Diary	Weight 202.5	1500 calories
		MO	Walk	FS Boundary Trail to PCT to Burstarse Creek & return w/ dogs. Light snow and rain throughout. MB Link/Map	980 feet of ascent & equal descent. Ave altitude 3215. Min 2660. Max 3540.	2 hours 16 min
209 to BW '08	12-18-07	TU	-	Today's Food Diary	Weight 202.5	1810 calories
		TU		80 minutes on the treadmill	At home.	1 hour 20 min
208 to BW '08	12-19-07	WE	-	Today's Food Diary	Weight 203.5	3010 calories
		WE		Rest	-	-
207 to BW '08	12-20-07	TH	-	Today's Food Diary	Weight 202.5	3160 calories
		TH		Rest	-	-
206 to BW '08	12-21-07	FR	-	Today's Food Diary	Weight 204.5	2370 calories
		FR		Rest. First 3 day break since August.	-	-
205 to BW '08	12-22-07	SA	-	Today's Food Diary	Weight 204.5	2370 calories
				Rest. Shortest Day of the Year.
204 to BW '08	12-23-07	SU	-	Today's Food Diary	Weight 204.5	2370 calories
				FS Boundary-PCT-Flume Creek Loop w/ dogs. MB Link/Map. No snow on trail.	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max.	1 hour 7 min
Total for week 51				36.5% of year's average		4 hours 43 min
Total for 2007				13.01 hours per week for 2007		663 hours 43 min
Weight/calories Week 51				16,590 calories = 2370/day.	Wk 50 average weight/ 203.5	204.5 on 12/22/07
203 to BW '08	12-24-07	MO	-	-	-	-
		MO	Walk	FS Boundary-PCT-Flume Creek Loop w/ dogs.	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max.	1 hour 8 min
		MO		Heading to Ashland, OR for a holiday w/ Laura.
202 to BW '08	12-25-07	TU	-	-	-	-
		TU	Walk	Ashland Trail Loop w/ Laura. MB Link/Map.	1630 feet of ascent & equal descent. 2017 feet low. 3332 high.	1 hour 45 min
201 to BW '08	12-26-07	WE	-	-	-	-
		WE	Walk	FS Boundary-PCT-Flume Creek Loop w/ dogs.	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max.	1 hour 7 min
200 to BW '08	12-27-07	TH	-	400 hours of training till Badwater.	Weight 206.0	-
		TH		FS Boundary-PCT-Flume Creek Loop w/ dogs. Snowing lightly. Bashed left knee pretty good last evening. Sore and swollen today so took it easy.	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max.	1 hour 10 min
199 to BW '08	12-28-07	FR	-	-	Weight 206.0	-
		FR		Rest	-	-
198 to BW '08	12-29-07	SA	-	-	Weight 206.0	-
				Rest	-	-
197 to BW '08	12-30-07	SU	-	-	Weight 206.0	-
		SU	Walk	FS Boundary to PCT towards Popcorn Creek w/ dogs. Black Bear tracks on PCT. Only a couple inches of snow on trail. Nice sunny day.		1 hour 25 min
196 to BW '08	12-31-07	MO	-	Last day of the year. Looks like 670+ hours of training for the year. A little short of the goal of 700. But, fine none-the-less.	Weight 206.0	-
		MO	Walk	FS Boundary-PCT-Flume Creek Loop w/ dogs. No bear prints today. Nice sunny day. No new snow.	840 feet of ascent & equal descent. 3200 feet ave altitude. 2910 min. 3460 max.	1 hour

Races?... These are, for me, mostly long hikes with a number on. My 39th season of doing races of marathon distance or longer.

Fifty-Fifth Birthday and commencement of senior discount status at many establishments | 11-05-07
North Face 50K at San Francisco, CA | 12-01-07
Redding Marathon at Redding, CA | 01-13-08
Jed Smith 50K at Sacramento, CA | 02-02-08
Napa Valley Marathon Napa, CA| 03-02-09
American River 50 Mile at Sacramento, CA | 04-05-08
Pony Express 50 Mile at Sacramento, CA | 05-17-08
Training in Death Valley | End of June 2008
Badwater 135 at Death Valley, CA | 07-14-08 (or Alaskan Cruise)
Leadville Trail 100 08-16-08 20th Anniversary of my first LT100 finish.
Fluffy Bunny 5K and Bike Rodeo | 11-05-08

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.

01.	02-03-07	Jed Smith Road 50K	Sacramento, CA	8:03:06	Basically flat road course at sea level.
02.	03-31-07	Pony Express Road 50K	Cameron Park, CA	7:55:48	124 average heart rate. Easy flat dirt 27 lap loop course at 1260 feet.
03.	04-21-07	Tehama Wildflowers Trail 50K	Red Bluff, CA	7:12:52	1780 feet of ascent & equal descent. Ave altitude 550.
04.	05-05-07	Wild Wild West Marathon	Lone Pine, CA	6:42:22	3800 feet of ascent & 5000 feet of descent. Ave altitude 5000. Min 3715. Max 6535.
05.	05-12-07	Quicksilver Trail Trail 50K	San Jose, CA	8:02:58	5740 feet of ascent & equal descent. Ave altitude 670. Min 80. Max 1435.
06.	05-19-07	Bishop High Sierra Trail 50K	Bishop, CA	8:46:53	4560 feet of ascent & equal descent. Ave elevation 6025. Max 8000. Min 4280.
07.	06-02-07	Shadow of the Giants Trail 50K	Yosemite NP, CA	8:41:51	3520 feet of ascent & equal descent. Average elevation 5685. Max 6280. Min 5090.
08.	07-23-07	Badwater to Mt. Whitney Summit	Death Valley, CA	122:35:02	146 miles 'Lowest to Highest' + 11 mile 'cool-down' from summit. :-)
09.	09-02-07	Mt. Shasta Tin Man Triathlon	Mt. Shasta, CA	1:54:56	Basic short course at Lake Siskiyou.
10.	09-29-07	Lake Tahoe Road Marathon	Lake Tahoe, CA	6:15:05	1520 feet of ascent & equal descent. Ave altitude 6615. Min 6450. Max 7050.
11.	10-27-07	Whiskeytown Trail 30K	Whiskeytown NRA, CA	4:19:01	2960 feet of ascent & equal descent. 1915 average altitude. 1450 min. 2440 Max.
12.	11-03-07	Helen Klein Road 50K	Granite Bay, CA	6:54:21	1420 feet of ascent & equal descent. Ave. altitude 390. Min 225. Max 740. Ave HR 126.
13.	12-01-07	North Face Trail 50K	San Francisco, CA	9:11:44	8300 feet of ascent & equal descent. Ave altitude 920. Min 415; Max 1945. 129 average HR.