Success!

A big thank you to Andy, Joe and the race staff! What an absolutely insane ride!

To my support crew, friends and fellow racers, I could not have done it without you!

Race report and photos coming sometime soon.

Death Race Weekend!

Race weekend is finally here! Off to Pittsfield Vermont to fight in the great war between my mind and my body.

Good luck to all of the other racers!

2010 Race Info
Registration - Friday, 6-8 p.m.at Amee Farm
Trail Tour - Friday, 8 p.m. from Amee Farm
Pre Race Meeting - Friday, Midnight top of Mountain
Race Starts - Saturday, 4 a.m.

Training Log - June 24th 2010

• Bike (road) - some quick hill sprints to get the heart rate up
  
• Burpees - 'cause they feel good in the morning
  

Training Log - June 23rd 2010

• Rest in peace

Training Log - June 22nd 2010

• Run - 2 miles
  
• Pull-ups, incline press, db rows, db shoulder press, db thrusters, ab crunches, plank hold, straight arm side-planks, push-ups
• Stretching/flexibility work
  

Λιγότερο είναι πιο

• Less is more
  

- from Andy's (race director) final message

Training Log - June 20th and 21st 2010

• Rest in peace
• Stretching/flexibility work
• Gear prep/testing
• Greek to English translation
  

Training Log - June 19th 2010

• Hike - Camel's Hump via Monroe Trail - 6.8 miles
• Swim/crawl (river) - practice underwater object retrieval
  

Pain is inevitable

"Pain is what the world does to you, suffering is what you do to yourself. Pain is inevitable, suffering is optional."

-- Unknown (Buddhist noble truth)

Training Log - June 18th 2010

• Bike (road) - 24+ miles
  

Training Log - June 17th 2010

• Run (treadmill) - 3 miles (intervals)
• 2 rounds of ab crunches (exercise ball), med ball toe touches (crunch), supermans, plank holds, straight arm side plank holds, ab machine, back extensions, rotary torso machine
  
• Stretching/flexibility work
  

Training Log - June 16th 2010

• Hike/run - to summit of Mount Mansfield via Sunset Ridge (ran the CCC road)
  

Training Log - June 15th 2010

• Rest in peace
  

Training Log - June 14th 2010

• Bike (road) - 25+ miles
• Run - 2 miles
• 2 rounds of pull-ups, incline db press, db rows, db shoulder press, db thrusters, push-ups
  

Training Log - June 12th and 13th 2010

• Alpha beta gamma delta epsilon zeta eta theta iota kappa lambda mu nu xi omicron pi rho sigma tau upsilon phi chi psi omega
  
• Gear prep/testing
• Rest in peace
  

Training Log - June 11th 2010

• Hike - to Camel's Hump summit via Monroe Trail - 6.8 miles
  

Training Log - June 10th 2010

• Run (road) - 8 miles
• 4 rounds (20 reps each) of ab crunches (exercise ball), supermans, med ball toe touches (crunch), ab machine, back extension machine, rotary torso machine
• Plank holds - 1' - 1' - 1' - 1'
  
• Straight arm side plank holds - 30" - 30" - 30" - 30"
• Stretching/flexibility work
  

Training Log - June 9th 2010

• Bike (road) - 25+ miles
• 3 rounds of pull-ups, incline db press, bent over db rows, standing db shoulder press, lat pull-downs, push-ups
• Stretching/flexibility work
  

Training Log - June 8th 2010

• Run (treadmill) - 2 miles
  

Training Log - June 7th 2010

• Rest in peace (travel back to VT)
  

Training Log - June 6th 2010

• Run (road) - 3.6 miles (hills)
  

Training Log - June 5th 2010

• Hike - to summit of Hunter Mountain NY via ski trails to firetower trail
• Push-ups - 20-20-20-20
• Dips (picnic bench) - 12-12-12-12
• Ab crunches - 30-30-30-30
• Supermans - 20-20-20-20
• Thrusters (using water jugs) - 20-20-20-20
• Plank holds - 1' - 1' - 1' - 1'
• Side plank holds (straight arm) - 30" - 30" - 30" - 30"
  

Training Log - June 4th 2010

• Burpees - 10-10-10-10
• Mountain climbers - 20-20-20-20
• Run (road) - 3.4 miles
• Thrusters (using water jugs) - 20-20-20-20
• Dug some holes in the dirt
  

Training Log - June 3rd 2010

• Rest in peace (travel to NY)
  

Training Log - June 2nd 2010

• Hike/run - to Mount Mansfield summit via Laura Cowles/Sunset Ridge (ran the CCC road)
  

Training Log - June 1st 2010

• Bike (road) - 25+ miles
• Strength training - 3 rounds of wide-grip pull-ups, db shoulder press, db bent rows, lat pull-downs, flat bench machine, incline bench machine, front shoulder db raise, lat shoulder db raise, push-ups
• Stretching/flexibility work
  

Training Log - May 31st 2010

• Rest in peace
  

Training Log - May 30th 2010

• Run (road) - 6.4 miles (Vermont City Marathon Relay Leg 3)
• Run (road) - 2 miles
  

Training Log - May 29th 2010

• Rest in peace
  

Training Log - May 28th 2010

• Hike - to Camel's Hump summit via Burrows trail - carrying gear and car tire
  

Training Log - May 27th 2010

• Bike (stationary) - warm-up
• 3 rounds of - burpees, mountain climbers (hands on med ball), bosu squat/press with med ball, med ball toe touches (ab crunch), plank holds, straight arm side plank holds, supermans, ab crunch on exercise ball, back extension (machine), rotary torso (machine), ab crunch (machine)
  

Training Log - May 26th 2010

• Hike/run - Mount Mansfield summit via Sunset Ridge (ran the CCC road)
  

Training Log - May 25th 2010

• Bike (road) - 25+ miles
• Strength training - 3 rounds of pull-ups, db shoulder press, db rows, lat pull-downs, push-ups, db shrugs
  

Training Log - May 24th 2010

• Rest in peace
  

Training Log - May 23rd 2010

• Run (trail/causeway) - 4.5 miles
• Split firewood (huge logs) - 3+ hours
• Hike/run - Camel's Hump via Burrows trail - 4.8 miles
  

Training Log - May 22nd 2010

AM

• Bike (stationary) - 20 minutes
• Run (treadmill) - 2 miles
• Pull-ups - 10
• Dumbbell thrusters - 10
• Incline press - 10
  
• Dumbbell rows - 10
• Lat pull-downs - 10
• Push-ups - 20
• Run (again) - 1/2 mile
• Pull-ups - 6
  
• Dumbbell thrusters - 10
• Incline press - 10
  
• Dumbbell rows - 10
• Lat pull-downs - 10
• Push-ups - 20
• Run (again) - 1/2 mile
• Pull-ups - 6
  
• Dumbbell thrusters - 10
• Incline press - 10
  
• Dumbbell rows - 10
• Lat pull-downs - 10
• Push-ups - 20
• Rowing machine - 20 minutes
  
• Stretching/flexibility work

PM

• Bike (road) - 50.5 miles - rolling hills
  

Training Log - May 21st 2010

• Hike/run - to Camel's Hump summit via Monroe Trail - 6.8 miles
  

Training Log - May 20th 2010

• Rest in peace
  

Training Log - May 19th 2010

• Strength training - 3 rounds of pull-ups, incline db press, db rows, lat pull-downs, db thrusters, leg press
• Run (treadmill) - 2 miles
• Bike (road) - 22+ miles
  

Training Log - May 18th 2010

• Rest in peace
  

Training Log - May 17th 2010

• Core workout - 3 rounds of ab crunches (3x20 exercise ball), bent knee crunches (3x20), planks (hold as long as possible), straight arm side planks (hold as long as possible), supermans (3x20), bridge dips (3x20), toe touch ab crunch holding db (3x30), leg holds (as long as possible)
• Bike (road) - 30+ miles
  

Training Log - May 16th 2010

• Hike - Mount Hunger summit via Waterbury trail
• Strength training - 3 rounds of wide-grip pull-ups, flat db press, db shrugs, db rows, standing db shoulder press, lat pull-downs, push-ups
• Flexibility work / stretching
  
• Bike (road) - 23.5 miles
  

Training Log - May 14th and 15th 2010

• Rest in peace
  

Traning Log - May 13th 2010

• Bike (road) - 30+ miles
  

45 days until the 2010 Peak Death Race

Yep... that's right... less than a month and a half until I start and finish the 2010 Peak Death Race... can't wait for the adventure!

Training Log - May 12th 2010

• Run (road) - 2 mile warm-up
• Run (road) - GE 5k run (garmin says 3.0 miles) - time was 21:26, ran mile 1 in 6:39... must go faster!
  

Training Log - May 11th 2010

• Bike (stationary) - 10 minute warm-up
• Strength training - 3 rounds of chin-ups, incline db press, standing db shoulder press, bent over db rows, back extensions (machine), lat pull-downs
  

Training Log - May 10th 2010

• Bike (road) - 24.6 miles
  

Training Log - May 9th 2010

• Rest in peace
  

Training Log - May 8th 2010

• Run (road) - 2 mile warm-up
• Run (road) - Vermont Respite House Jiggety Jog 5k Fun Run - 21:46 (7:01 pace)
  

Training Log - May 7th 2010

• Bike (road) - 24.6 miles
  

Training Log - May 6th 2010

• Bike (stationary) - 10 minute warm up
• Chin-ups - 11-8-4
• Lat pull-downs - 10-10-10
• Incline db press - 10-10-6
• Bent over db rows - 10-10-10
• Standing db shoulder press - 10-10-10
• Front db shoulder raises - 10-10-10 (each side)
• Lat db shoulder raises - 10-10-10 (each side)
• Push-ups - 25-25-25
• Chest dips - 5-8-4
  

Training Log - May 5th 2010

• Bike (road) - 24.6 miles
• Run (treadmill) - 5k - intervals
  

Training Log - May 4th 2010

• Rest in peace
  

Training Log - May 3rd 2010

• Rest in peace
  

Training Log - May 2nd 2010

• Bike (road) - 75 miles (BikeMS Day 2)
  

Training Log - May 1st 2010

• Bike (road) - 102.6 miles (BikeMS Day 1 plus extra miles make it a century)
  

Training Log - April 30th 2010

• Rest in peace - BikeMS ride starts tomorrow at 7AM
  

Training Log - April 29th 2010

• Travel from Vermont to Texas (BikeMS ride is this weekend)
  
• Bike (road) - 40 minutes - very windy
  

Training Log - April 28th 2010

• Bike (road) - 40 minutes
  

Training Log - April 26th and 27th 2010

• Rest in peace
  

Training Log - April 25th 2010

• Run (road) - 12+ miles
• Bike (road) - 15+ miles
  

Training Log - April 24th 2010

• Bike (road) - 67+ miles with the GMBC , 4,900 ft. climbing including Smuggler's Notch
  

Training Log - April 23rd 2010

• Rest in peace
  

Training Log - April 22nd 2010

• Bike (road) - 24.6 miles
• Run (road) - 4.4 miles
  

Traning Log - April 21st 2010

• Bike (road) - group ride with GMBC - 25+ miles
  

Training Log - April 20th 2010

• Bike (road) - 24.6 miles
• Run (treadmill) - 3.2 miles - intervals
  

Training Log - April 19th 2010

• Rest in peace
  

Training Log - April 18th 2010

• Run (bike path) - 10 miles
• Bike (road) - 62 miles - more hills, more rain, more fun!
  

Training Log - April 17th 2010

AM

• Bike (stationary) - 10 minute warm-up
  
• Pull-ups (wide grip) 10-9-6-5
  
• Incline db press 10-9-9-9
• Squats (smith machine) 10-9-9-9
• Lat pull-downs 10-9-9-10
• Leg press 10-9-9-10
  
• Push-ups 25-20-15-15

PM

• Bike (road) - 55.4 miles - hills, rain, nothing can stop me
  

Training Log - April 16th 2010

• Rest in peace
  

Training Log - April 15th 2010

• Hike - Mount Philo - 2 miles
  

Training Log - April 14th 2010

• Bike (road) - 20+ miles
• Core workout - med ball squat press on bosu (2x20), med ball swings on bosu (2x20), med ball woodchoppers on bosu (2x20 each side), lunge with twist holding med ball (2x15 each side), med ball slam sit-ups (2x50), med ball toe touch crunch (2x25), plank hold (2x1 minute), side plank hold (2x1 minute), turkish get-ups with db (2x10 each side), alternating supermans (2x20 each side), ab crunch machine (2x20), back ext machine (2x20)
  
• Run (road) - 1 mile

Training Log - April 13th 2010

• Bike (road) - 24.6 miles
• Run (treadmill) - intervals - 3.1 miles

Training Log - April 12th 2010

• Rest in peace
  

Training Log - April 11th 2010

• Bike (road) - 63.9 miles w/hills
  

Training Log - April 10th 2010

• Bike (road) - 42.3 miles w/hills
  
• 2 rounds (with 1 mile run after each round) chin-ups (10-10), lat pull-downs (10-12), standing db shoulder press (12-12), front shoulder db raises (10-10), lat shoulder db raises (12-12), seated rows (12-12), flat bench machine (12-12), incline db press (12-12), push-ups (25-30)
• Stretching/flexibility work
  

Training Log - April 9th 2010

• Bike (road) - 24.6 miles
  

Training Log - April 8th 2010

• Rest in peace
  

Training Log - April 7th 2010

• Hike - Mount Hunger via Waterbury trail
  

Training Log - April 6th 2010

• Run (treadmill) - 4 miles w/speedwork
• Bike (stationary recumbent) - 20 minutes @ 100rpm
• Rowing machine - 20 minutes - medium resistance
• Pull-ups
  

Training Log - April 5th 2010

• Push-ups - 30-30-20-10-10
• Dips (bench) - 20-20-20
• Crunches (exercise ball) - 20-20-25-25
• Shoulder press (standing db) - 10-10-12
• Bent over db rows - 12-12-12
• Chest db pullover - 12-12-12
• Shrugs - 20-20-20
• Forearm curls - 15-15-15
• Front shoulder db raises - 12-12-12
• Lat shoulder db raises - 12-12-15
  

Training Log - April 4th 2010

• Run (bike path) - 5+ miles
  
• Bike (bike path/road) - 20 miles
  

Training Log - April 3rd 2010

• Hike - Mount Mansfield via Sunset Ridge
  

Training Log - April 2nd 2010

• Bike (road) - 40 minutes
  

Training Log - April 1st 2010

• Bike (road) - 1h20m
  

Training Log - March 31st 2010

• Rest in peace
  

Training Log - March 30th 2010

• Run (treadmill) - 3 miles
  

Training Log - March 29th 2010

• Gym - Strength/Core/VO2Max training - 1h30m
  

Training Log - March 28th 2010

• Rest in peace
  

Training Log - March 27th 2010

• Hike/run - Camel's Hump via Burrows trail - 4.8 miles
• Bike (road) - 20 miles
  

Training Log - March 26th 2010

• Bike (road) - 13 miles
  

Training Log - March 25th 2010

• 2 rounds (12,10) of flat db press, db rows, incline db press, db pullovers, db shoulder press, front shoulder db raises, lat shoulder db raises
• Push-ups - 20,15
  
• Ab crunches (exercise ball) - 2x20
• Bench step-ups w/dbs - 12,10
• Single leg squats (back foot on bench) - 12,10
• Squats holding dbs - 12,10
• Run (treadmill) - 1 mile
  
• Flexibility/Stretching
  

Training Log - March 24th 2010

• Hike/run - Camel's Hump via Monroe trail - lower lot to summit and back - 7.2 miles
• Bike (road) - 14.7 miles

Training Log - March 23rd 2010

• Rest in peace
  

Training Log - March 22nd 2010

• 2 rounds (10-12 each) of chin-ups, lat. pull-downs, seated row machine, shoulder press machine, tri ext, incline db press, db rows, db shoulder press, front shoulder db raises, lat shoulder db raises
• Ab machine (2x20)
• Back ext (2x20)
• Push-ups - 55
  
• No breaks
  

Training Log - March 21st 2010

• Run (dirt trail) - 8.3 miles
  

Training Log - March 20th 2010

• Rest in peace
  

Training Log - March 19th 2010

• Hike - Camel's Hump via Burrows trail - 4.8 miles
  

Training Log - March 17th and 18th 2010

• Rest in peace
  

Training Log - March 16th 2010

• Bike (stationary)
  
• Core workout
• Pull-ups
  

Training Log - March 15th 2010

• Rest in peace
  

Training Log - March 14th 2010

• Run (dirt road) - 6 miles
• Split firewood
  

Training Log - March 13th 2010

• Rest in peace
  

Training Log - March 12th 2010

• Flat bench plate machine - 2x12, 1x10
• Incline bench plate machine - 2x12, 1x10
• Standing db shoulder press - 3x12
• Bent over db row - 3x12
• Lat pull-down - 3x12
• Seated row machine - 3x12
• Dips - 1x12, 2x10
• Ab crunch machine - 3x20
• Back extension machine - 3x20
  

Training Log - March 11th 2010

• Rest in peace
  

Training Log - March 10th 2010

• Run (treadmill) - 3 miles with sprints
• Squat-press w/ med ball standing on bosu - 20
• Med ball swings standing on bosu - 20
• Burpees holding bosu with push-up and press - 15
  
• Med ball woodchoppers standing on bosu - 10 each side
• Med ball lunge w/twist start/end standing on bosu - 10 each side
• Med ball sit-up slams - 20
• Mountain climbers, balance on med ball - 20
• Toe touches, on back w/med ball - 20
• Stretching / flexibility work
  

Training Log - March 9th 2010

• Run (treadmill) - 2 miles easy
• Light upper body weight training
  

Training Log - March 8th 2010

• Bike (stationary) - 20 minutes
• Rowing machine - 20 minutes
• Lots of stretching
  

Training Log - March 7th 2010

• Rest in peace
  

Training Log - March 5th and 6th 2010

• PEAK Snowshoe Challenge - Death Division - 16 hours
  

Training Log - March 4th 2010

• Rest in peace
  

Training Log - March 3rd 2010

• Run (treadmill) - 3 miles
  

Training Log - March 2nd 2010

• Run (treadmill) - 3 miles
• Burpees (holding bosu with push-up and press) - 35
  

Training Log - March 1st 2010

• Rest in peace
  

Training Log - February 28th 2010

• Snowshoe (run) - 6.5 miles
  

Training Log - February 26th and 27th 2010

• Rest in peace
  

Training Log - February 25th 2010

• Run (road) - 4.2 miles
  

Training Log - February 24th 2010

• Rest in peace
  

Training Log - February 23rd 2010

• Run (treadmill) - 2 miles w/sprints
• Squat-press w/ med ball standing on bosu -20
• Med ball swings standing on bosu - 20
• Burpees holding bosu with push-up and press - 12
  
• Med ball woodchoppers standing on bosu - 12 each side
• Med ball lunge w/twist start/end standing on bosu - 12 each side
• Med ball sit-up slams - 20
• Mountain climbers, balance on med ball - 20
• Toe touches, on back w/med ball - 20
• Bike (stationary) - standing, max resistance for 60 seconds
• Squat-press w/ med ball standing on bosu -20
• Med ball swings standing on bosu - 20
• Burpees holding bosu with push-up and press - 12
  
• Med ball woodchoppers standing on bosu - 12 each side
• Med ball lunge w/twist start/end standing on bosu - 12 each side
• Med ball sit-up slams - 20
• Mountain climbers, balance on med ball - 20
• Toe touches, on back w/med ball - 20
• Bike (stationary) - standing, max resistance for 60 seconds
• Run (treadmill) - 2 mile cool-down
  

Training Log - February 22nd 2010

• Rest in peace
  

Training Log - February 21st 2010

• Run (hilly dirt road) - 10 miles
  

Training Log - February 20th 2010

• Snowshoe (hike) - Double hike of Camel's Hump - Up Monroe to summit, down Burrows, back up Burrows and down Monroe (about 12 miles and 5,200 ft. total elev. gain)
  

Training Log - February 19th 2010

• Snowshoe (hike) - Quick 45 minute hike on Burrows trail (Camel's Hump)
  

Training Log - February 18th 2010

• Machine workout - 3 rounds (12-15 reps each) of flat bench plate machine, incline bench plate machine, smith machine flat bench, butterfly machine, shoulder press machine, back extension machine, biceps curl machine, triceps extension machine, ab crunch machine, rotary torso machine - no breaks
  
• Run (road) - 4+ miles

Training Log - February 17th 2010

• Run (treadmill) - 6.2 miles w/sprints
  

Training Log - February 16th 2010

• 3 rounds (8-12 each) of pull-ups, lat pull-downs, seated rows, chest dips, flat db press, bent over db rows, incline db press, standing db shoulder press, front shoulder db raises, lateral shoulder db raises

Training Log - February 15th 2010

• Rest in peace

Training Log - February 14th 2010

• Snowshoe (hike/run) - Double hike of Camel's Hump via Monroe trail (lower lot to Long Trail Jct. back to lower lot then up to Long Trail Jct. and back down - about 14 miles and 5000+ft of elevation gain.
  

Training Log - February 13th 2010

• Run - 2 miles
• Squat presses, holding medicine ball, balancing on bosu ball - 20
• Medicine ball swings balancing on bosu ball - 20
• Burpees holding bosu w/ pushup and press - 12
• Medicine ball woodchoppers, balancing on bosu ball - 20 each side
• Lunges with twist holding medicine ball, balancing on bosu ball - 20 each side
• Medicine ball sit-up slams - 20
• Mountain climbers balancing with hands on medicine ball - 20
• Toe touches, lying on back, holding medicine ball - 20
• Stationary bike, standing up, high resistance - 100 rotations
• Run - 1 more mile
• Squat presses, holding medicine ball, feet on floor - 20
• Medicine ball swings, feet on floor - 20
• Burpees w/ pushup and jump - 12
• Medicine ball woodchoppers, feet on floor - 20 each side
• Lunges with twist holding medicine ball, balancing on bosu ball - 20 each side
• Medicine ball sit-up slams - 20
• Mountain climbers balancing with hands on medicine ball - 20
• Toe touches, lying on back, holding medicine ball - 20
• Stationary bike, standing up, high resistance - 100 rotations
• Run - 1 more mile
• Squat presses, holding medicine ball, balancing on bosu ball - 20
• Medicine ball swings balancing on bosu ball - 20
• Burpees holding bosu w/ pushup and press - 12
• Medicine ball woodchoppers, balancing on bosu ball - 20 each side
• Lunges with twist holding medicine ball, balancing on bosu ball - 20 each side
• Medicine ball sit-up slams - 20
• Mountain climbers balancing with hands on medicine ball - 20
• Toe touches, lying on back, holding medicine ball - 20
• Stationary bike, standing up, high resistance - 100 more rotations
• Run - 1 last mile - The End
  

Training Log - February 12th 2010

• Rest in peace
  

Training Log - February 11th 2010

• Snowshoe (hike/run) - Camel's Hump via Burrows trail - 4.8 miles
  

Training Log - February 10th 2010

• Run (treadmill) - 21 minutes
• Bike (stationary) - 21 minutes
• Push-ups - 30, 20, 20
  

Training Log - February 9th 2010

• Hike/Snowshoe - Camel's Hump via Monroe trail from lower lot - 7.2 miles
  

Training Log - February 8th 2010

• 3 rounds (10-15 reps each) of pull-ups, lat pull-downs, seated rows, dumbbell flat bench press, standing dumbbell shoulder press, incline dumbbell press, dips, back extensions, ab machine
  
• Run (treadmill) - 2 miles
  

Training Log - February 7th 2010

• Run (road/grass/snow/ice/dirt) - 22.1 miles
  

Training Log - February 6th 2010

• Run (treadmill) - 10 minute warm-up
• 3 rounds of bosu squat+press w/ med ball, bosu med ball swings, burpees w/ pushup+press bosu ball, med ball woodchoppers standing on bosu ball, med ball lunges w/twist on bosu ball, med ball slams (sit-up), mountain climbers hands on med ball, med ball toe touches, stationary bike standing 60 seconds max resistance
• Run (treadmill) - 10 minute cool down
  

Training Log - February 5th 2010

• Run (treadmill) - 6 miles
  

Training Log - February 4th 2010

• Rest in peace
  

Training Log - February 3rd 2010

• Run (treadmill) - 4+ miles w/speedwork
  

Training Log - February 2nd 2010

• Rest in peace
  

Training Log - February 1st 2010

• Run (treadmill) - 2 miles
  

Training Log - January 31st 2010

• Snowshoe (run) - 19 miles @ airport park - frozen grass and dirt
  

Training Log - January 30th 2010

• Rest in peace
  

Training Log - January 29th 2010

• Run (treadmill) - 3+ miles (speedwork)
• Push-ups - 120
• Tricep dips (bench) - 90
• Ab crunches (exercise ball) - 105
  

Training Log - January 28th 2010

• Snowshoe (run) - 6 miles - airport park and the causeway - mostly gravel, grass and ice
  

Training Log - January 27th 2010

• 2 rounds (15 reps each round) of flat bench press, bent over db rows, standing db shoulder press, barbell curls, barbell squats, front db shoulder raises, lateral db shoulder raises, tricep dips (bench), push-ups, single leg squats - no breaks

Training Log - January 26th 2010

• Run (road) - 6 miles @ 7:49 per mile
  

Training Log - January 25th 2010

• Snowshoe (run) - 2 miles in melted snow puddles and deep mud

Training Log - January 24th 2010

• Snowshoe (run) - 4 miles
  

Training Log - January 22nd and 23rd 2010

• Rest in peace
  

Training Log - January 21st 2010

• Run (treadmill) - 5k with sprints up to 6:00 pace
• Push-ups - 153
• Sit-ups - 145
• Tricep dips (bench) - 90
• Ab crunches (exercise ball) - 30
  

Training Log - January 20th 2010

• Run (treadmill) - 6 miles
• Stationary bike - 20 minutes @ 110 rpm - gradual resistance increase

Training Log - January 19th 2010

• Rest in peace (work and home stuff got my time today)
  

Training Log - January 18th 2010

• Run (treadmill) - 3 miles (easy recovery run)
• 2 rounds (15 each round) of incline db press, standing db shoulder press, db rows, db chest pullovers, tricep extensions, front db shoulder raises, lateral db shoulder raises
• Forearm/wrist db curls (3x15 regular, 3x15 reverse)
• Tricep dips (using bench) - 41
  

Training Log - January 17th 2010

• Snowshoe (run) - 16.1 miles
  

Training Log - January 16th 2010

• Snowshoe (hike) - Camel's Hump summit via Burrows trail - 4.8 miles
  
• 2 rounds (15 each) of barbell bench press, seated db shoulder press, db rows, db front shoulder raises, db lateral raises, db shrugs
• Barbell curls - 3x10
• Barbell squats - 3x15
  
• Push-ups - 106 (5-5-10-10-10-10-10-10-10-10-5-11)
  

Training Log - January 15th 2010

• Rest in peace
  

Training Log - January 14th 2010

• Snowshoe (hike/run) - Camel's Hump via Monroe - 7.2 miles (lower parking to summit and back)
• Snowshoe (run) - 2 miles - Macrae Farm meadow loops
  

Training Log - January 13th 2010

• Run (treadmill) - 30 minutes
• Sit-ups - 201
• Push-ups - 51
• Snowshoe (run) - 32 minutes
  

Training Log - January 12th 2010

• 2 rounds of flat db bench press, db rows, incline db bench press, db chest pull-overs, bench dips, seated db shoulder press, bicep db curls, overhead tricep db extensions, front db shoulder raises, lateral db shoulder raises, push-ups, squats (dumbbells on shoulders), bench step-ups with dumbbells at side, single leg squats (back leg on bench)
  

Training Log - January 11th 2010

• Rest in peace
  

Training Log - January 10th 2010

• Snowshoe (run) - 15 miles - Meadow loops at Macrae Farm
  

Training Log - January 9th 2010

• Snowshoe (hike) - Camel's Hump via Monroe trail - 6.8 miles, 20# pack, sub zero temps at the top, beautiful blue sky

Training Log - January 8th 2010

• Snowshoe (hike) - Underhill State Park road / Mount Mansfield Sunset Ridge - 2.5 hours
  

Training Log - January 7th 2010

• 2 rounds (12 each) of flat db press, incline db press, db pullovers, db rows, db seated shoulder press, tricep dips using bench, overhead tricep extensions, db curls, front db shoulder raises, lateral db shoulder raises, shrugs
• Push-ups - 40
• Sit-ups - 101
  

Training Log - January 6th 2010

• Rest in peace
  

Training Log - January 5th 2010

• 2 rounds (15 reps each) of flat dumbbell bench press, incline dumbbell bench press, dumbbell pull-overs (back on bench), bent over dumbbell rows, seated dumbbell shoulder press, front dumbbell shoulder raises (half to shoulder level, half all the way up), lateral dumbbell shoulder raises, overhead tricep extensions, tricep dips using bench (feet up on 2nd bench), push-ups, bicep dumbbell curls, squats with dumbbells on shoulders, calf raises (toes forward x20), calf raises (toes out x20), calf raises (toes in x20), single leg squats (back foot on exercise ball), bench step-ups with dumbbells
• Snowshoe (run) - 3 miles
  

Training Log - January 4th 2010

• Snowshoe - night hike around Macrae Farm - 40 minutes
  

Training Log - January 3rd 2010

• Snowshoe (hike/run) - 10 miles - mostly trailblazing in 1-2 feet of fresh powder
• Snow shoveling - about 1 hour
  

Training Log - January 2nd 2010

• Snowshoe - 4.8 miles - Camel's Hump summit via Burrows trail
  

Training Log - January 1st 2010

• Run (road) - "First Run 5k" - 23:14 (7:28 avg. pace)
  

Training Log - December 31st 2009

• Rest in peace
  

Training Log - December 30th 2009

• Run (treadmill) - intervals - 30 minutes - 9:00 pace to 6:58 pace
  
• Bike (trainer) - 21 minutes - high rpm, med resistance