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
  

Training Log - December 29th 2009

• 2 rounds of flat dumbbell chest press, incline dumbbell chest press, dumbbell pullovers, seated shoulder press, lateral dumbbell raises, front dumbbell raises, seated overhead triceps extensions, bench dips, bent over dumbbell rows, single leg squats (back foot on balance ball), push-ups, sit-ups - no breaks
  

Training Log - December 28th 2009

• Snowshoe - Solo climb of Camel's Hump before sunrise via Burrows trail - 4.8 miles with 2,200 feet of elevation gain. Temps in the 20s, snow was frozen, a bit icy in some spots. Ran most of the way down.
  

Training Log - December 27th 2009

• Run (road) - 6 miles
  

Training Log - December 26th 2009

• Split firewood
• Snowshoe - quick run around Macrae Farm Park
  

Training Log - December 25th 2009

• Ate lots of cookies
  

Training Log - December 24th 2009

• Snowshoe - Long Trail southbound from Duxbury Road up Camel's Hump - about 5 hours of hiking in fresh snow
  

Training Log - December 23rd 2009

• Rest in peace
• PT appt.
  

Training Log - December 22nd 2009

• Snowshoe - Camel's Hump - Monroe trail (lower parking lot) to Alpine trail (5.6 miles)
  

Training Log - December 21st 2009

• Rest in peace
  

Training Log - December 20th 2009

• Run (frozen dirt road) - 4 miles
  

Training Log - December 19th 2009

• Snowshoe (run) - 40 minutes
  

Training Log - December 18th 2009

• Stretch/warm up
  
• Pull-ups - 18 (half palms in, half palms out)
  
• Incline bench (smith machine) - (12, 8, 6)
• 3 rounds of flat dumbbell press, seated shoulder dumbbell press, front shoulder dumbbell raises, side shoulder dumbbell raises, bent over dumbbell rows
• Sit-ups - 150
• Push-ups - 55
  

Training Log - December 17th 2009

• Run (treadmill) - 43 minutes (10 warm-up, 30 run, 3 cool-down)
• Bike (mag trainer) - 61 minutes
  

Training Log - December 16th 2009

• Stationary bike - warm up
  
• Barbell squats - (3x20)
• Single leg squats (back foot on step) - (3x20 each leg)
• 20" box step-ups - (3x15 each leg)
• Calf raises (heels hanging over step) - (40, 2x30)
• Incline dumbbell bench press (2x15)
• Bent over dumbbell rows (2x15)
  
• Pull-ups - 22
• Push-ups - 40
• Sit-ups - 250 with minimal breaks
  

Training Log - December 15th 2009

• Bike (mag trainer) - 94 minutes
  

Training Log - December 14th 2009

• Rest in peace
  

Training Log - December 13th 2009

• Hotel workout part 2
• Run (treadmill) - 64 minutes (last mile @ 7:53 pace)
• Elliptical trainer - 31 minutes
• Pool running (shallow end) - 21 minutes
• Practice object retrieval from bottom of pool with eyes closed
  

Training Log - December 12th 2009

• Yet another hotel workout - 4 sets of pull-down machine (palms in), pull-down machine (palms out), flat bench press machine, incline bench machine, seated shoulder press (15-20 reps each set)
• Push-ups
• Sit-ups
• Sleep deprivation training (only 3 hours of sleep before this workout)
  

Training Log - December 11th 2009

• Elliptical trainer - 61 minutes @ 90+ rpm (hill setting)
  
• Run (treadmill) - 61 minutes - alternating slow/fast every 5-10 minutes
  
• Stationary bike - 11 minute cool-down @ 90 rpm
  

Training Log - December 10th 2009

• Rest in peace
• PT
• Learned how to do proper single leg squats
  

Training Log - December 9th 2009

• Pull-ups (12,10), dumbbell bench press (2x12), push-ups (2x15), dumbbell rows (2x12), shoulder press (2x12), front shoulder raises both arms (2x12), single arm shoulder raises high (2x12 each), side shoulder raises (2x12 each), barbell squats (2x12), calf raises w/ 45# weight (2x25), leg extensions (2x20 each), sit-ups (2x50)
• Run (treadmill) - 20 minutes
• Rowing machine - 15 minutes - resistance level 7
  

Training Log - December 8th 2009

• Bike (mag trainer) - 64 minutes @ 100+ rpm (estimate) - level 3-4
  

Training Log - December 7th 2009

• Cable machine workout - chest press/fly (3x13), shoulder press (3x13), cross-over rows (4x13), bicep curls (3x13 each), single arm press (3x13 each), tricep ext (3x13 each), abdominal cable pull-down crunch (3x50)
  
• Pull-ups (12,10,8), push-ups (3x20), bent over dumbbell rows (3x13), seated dumbbell shoulder press (3x13), sit-ups (3x50)
  

Training Log - December 6th 2009

• Stationary bike (upright) - 62 minutes @ 100+ rpm
  
• Elliptical trainer - 94 minutes @ 90+ spm
• Run (treadmill) - 31 minutes (barefoot)
• Stationary bike (recumbent) - 32 minutes @ 110-115 rpm
• Heel walking / lower leg stretching - 10 minutes
  

Training Log - December 5th 2009

• Rest in peace
• Attended Kaiser Permanente Runners Medical Symposium @ CIM expo
  

Training Log - December 4th 2009

• Stationary bike - 30 minutes @ 110 rpm - 50% resistance
  

Olympic hopefuls get a taste of the Death Race

http://www.rutlandherald.com/article/20091201/NEWS04/912010361/1002/NEWS01

Training Log - December 3rd 2009

• Flat dumbbell bench (2x12), push-ups (2x15), sit-ups (2x50), pull-ups (10, 8), seated shoulder press (12,10), front shoulder raises (2x12), side shoulder raises (2x12), bent over rows (2x12), tricep extensions (2x12 each), incline dumbbell press (2x12), medicine ball lateral throws (2x50 each)
  
• Stretching
• PT - ultrasound/e-stim for posterior tibial tendons (getting better - I did not hike or run this week)
  

Training Log - December 2nd 2009

• Elliptical trainer - 30 minutes @ 90-100 rpm
• Squats - 3x12
• Leg extensions - 4x15 each
• Calf raises - 3x30
• Single leg balance exercises - 10 minutes
• Lower body stretching
  

Training Log - December 1st 2009

• Stationary bike - 45 minutes @ 90-110 rpm (hard)
• Rowing machine - 15 minutes @ resistance level 10
  

Training Log - November 30th 2009

• 3 rounds of incline bench press (smith machine), incline dumbbell press, sit-ups, bent over dumbbell rows, front shoulder dumbbell raises, push-ups, seated dumbbell shoulder press, tricep extensions, pull-ups
  

Training Log - November 29th 2009

• Rest in peace
  

Training Log - November 28th 2009

• Flat bench press (12,12 10), bent over dumbbell rows (3x15), push-ups (20,15,10,5), sit-ups (3x50), seated shoulder press (12,10,8), dumbbell curls (3x12 each), tricep extentions (3x12 each) - no breaks
  

Training Log - November 27th 2009

• Hike - Camel's Hump via Monroe Trail 6.8 miles rain/flurries
  

Training Log - November 26th 2009

• Bike (road) - 51 miles - rolling hills
  

Training Log - November 25th 2009

• Stationary bike - 10 minutes easy
• Rowing machine - 10 minutes easy
• Elliptical machine - 10 minutes easy
• Upper and lower body stretching - 10 minutes
  

Training Log - November 24th 2009

• Run (road) - 1 hour
  

Training Log - November 23rd 2009

• 3 rounds of pull-ups, push-ups, sit-ups, flat dumbbell press, bent over dumbbell rows, dumbbell curls, front shoulder dumbbell raises, side shoulder raises, tricep dips
• Stationary bike - 20 minutes @ 100-110 rpm
• Lots of stretching
  

My video for entry into the 2010 Death Race

http://www.youtube.com/watch?v=oIcY2LihQmM

Training Log - November 22nd 2009

• Run (dirt/road) - 5k @ 8:03 pace (Middlebury Turkey Trot)
  

Training Log - November 21st 2009

• Rest in peace
• Worked on my Death Race video
  

Training Log - November 20th 2009

• Run (dirt) - 2 miles
  

Training Log - November 19th 2009

• Hike - Mount Mansfield via Sunset Ridge trail
  

Training Log - November 18th 2009

• Stationary bike - 45 minutes @ 100 rpm
• Rowing machine - 15 minutes @ resistance level 10
• 50 push-ups
• 100 sit-ups
  

Training Log - November 17th 2009

• 3 rounds of dumbbell side shoulder raises, front shoulder raises, seated shoulder press, hammer curls, tricep extensions, bent over rows, calf raises w/weight
  

Training Log - November 16th 2009

• Stationary bike - 20 minutes @ 105 RPM
• Rowing machine - 20 minutes (medium effort)
• Push-ups, pull-ups, sit-ups (2 sets each)
• Stretching - 10 minutes
  

Training Log - November 15th 2009

• Rest in peace
  

Training Log - November 14th 2009

• Light strength training and stretching
  

Training Log - November 13th 2009

• Rest in peace
  

Training Log - November 12th 2009

• Hike - Camel's Hump via Burrows Trail
  

Training Log - November 11th 2009

• Drag/carry Tire and gear up Camel's Hump via Monroe Trail - Elevation gain 2,783 ft. - round trip was 6.8 miles
  

Training Log - November 10th 2009

• Run (road) - 4 miles - 8:51 avg pace
  

Video Death Race applications for 2010

http://www.races.peak.com/deathrace/applications_for/2010/

Race report from 4th place finisher Mike Sallade (2009 Death Race)

http://hstrial-cdunn9.homestead.com/DeathRace09.html

Training Log - November 9th 2009

• 2 rounds of pull-ups, flat dumbbell bench press, push-ups, sit-ups, incline dumbbell bench press, dumbbell rows (knee on bench), front shoulder dumbbell raises, side shoulder dumbbell raises, standing dumbbell shoulder press, barbell curls
• Stationary bike - 20 minutes (easy)
  

Training Log - November 8th 2009

• Run w/30# backpack (road/dirt) - 7.1 miles
  

Training Log - November 7th 2009

• Run in snowshoes on grass/dirt - 1 mile
• Run w/backpack - dragging car tire - 1 mile
• Walking lunges - 30 reps

Today was only my 2nd time in snowshoes, ever, and my first time running in them. No snow on the trails yet, so I ran at a park in the grass. It's gonna take some time to get used to them. Also my first time running while dragging a tire, felt like about 2 times the normal effort of running. I'll start combining the 2 tasks (snowshoes/tire) soon. My goal for those who don't know, is to complete the March 6th PEAK Snowshoe Marathon (26+miles 7200ft vert) while dragging a tire.

Training Log - November 6th 2009

• Rest in peace
• PT for left ankle/shin/foot
  

Training Log - November 5th 2009

• Hike - Stowe Pinnacle summit - 40 pound pack. Fast pace. Ran the last half mile on the way down. Picked up a 6 foot log and ran with it on my shoulders for a few hundred yards, dropped log and picked up 10-15 lb. rock and held it over my head while running for a few hundred yards. Then some quick push-ups and squats with backpack at the trail head before heading to work.
  

101 people are registered for the 2010 Death Race

I thought only 100 were allowed entry, but then I saw the "Charity Option" on youmaydie.com

It says "If you are interested in doing any of our 2010 peakraces that are full. You can still get in by:

1) Contacting Andy@peak.com and convincing him you are capable.

2) Agreeing to attend one of our camps at Peakcamps.com prior the race you are interested in.

3) Agreeing to pay 400.00 most of which will go to the charity we are supporting in 2010."

Training Log - November 4th 2009

• 3 rounds of pull-ups, push-ups, sit-ups, dumbbell curls, front shoulder dumbbell raises, side shoulder dumbbell raises, rear lateral dumbbell raises, standing dumbbell shoulder press, incline bench press (smith machine), barbell curls
• Stretching - assorted upper and lower body - 10 minutes
  

Training Log - November 3rd 2009

• Run (road) - 2 miles @ 8:24 pace
  

Only 2 spots left

98 people are signed up for the 2010 Death Race!

http://www.runrace.net/findarace.php?id=10177VT&tab=a3&whosreg=1924

Training Log - November 2nd 2009

• Pull-ups (11, 9, 8), push-ups (15, 15, 14), sit-ups (3x30), incline dumbbell press (12,12,8), front shoulder dumbbell raises (14,13,13), lat med ball throws (3x30 each side), seated leg extensions (3x20 each)
  
• Rowing machine - 10 minutes @ resistance level 10
• Going to PT this afternoon to get my ankle worked on (need to get back to running!)
  

Training Log - November 1st 2009

• Elliptical trainer "hill workout" - 2 hours @ 65-75 rpm
  

Training Log - October 31st 2009

• Bike (stationary recumbent) - 15 minutes @ 115 rpm
• 3 rounds of Lat pull-downs, seated ab crunches, low rows, seated shoulder press, leg curls, tricep push-downs
  

Training Log - October 30th 2009

• Walking lunges - 5-10 minutes
  
• Pull-ups - 2 sets
• Push-ups - 2 sets
• Sit-ups - 2 sets
• Seated Leg Ext. - 2 sets
• Dumbbell bench press - 2 sets
• Front shoulder raises - 2 sets
• Upper and lower body stretching - 15 mins
  

Training Log - October 29th 2009

• Rest in peace
  

The Reaper

"Seasons don't fear the reaper. Nor do the wind, the sun or the rain..we can be like they are"

- Blue Oyster Cult - (Don't Fear) The Reaper

Training Log - October 28th 2009

• Run (road) - 1.5 miles
  

Training Log - October 23rd through 27th 2009

• Sick - cold/flu
  

2010 Death Race is almost full

Only 8 spots left when I checked today.

http://www.runrace.net/findarace.php?id=10177VT&tab=a3&whosreg=1924

Training Log - October 22nd 2009

• Solo hike/summit of Hunger Mountain before dawn - Carried a 25# barbell plate in my pack. I estimate total pack weight to be 35-40 lbs.
• Left lower leg/ankle still not feeling right. It's been over 10 days, may be time for a PT appointment.
  

Training Log - October 21st 2009

• Bike (road) - 20+ miles
  

Training Log - October 20th 2009

• Rest in peace
  

Training Log - October 19th 2009

• 3 rounds of pull-ups, push-ups, sit-ups, incline dumbbell press, front dumbbell shoulder raises, Lat med ball throws
• Rowing machine - 15 minutes
  

Training Log - October 18th 2009

• Split and stacked firewood
  

Training Log - October 17th 2009

• Broke apart an old couch using and axe and bowsaw. Cut into managable 1-2 foot pieces for the dumpster.
• Stacked a truck load of firewood
• Split about 30 logs w/axe
  
• Hand sawed a stack of logs that were too long for woodstove
• Hand sawed pile of kindling

Training Log - October 16th 2009

• Rest in peace
  

Neither snow, nor rain...

I thought about this quote climbing in the snow before sunrise this morning.

"Neither snow, nor rain, nor heat, nor gloom of night stays these courageous couriers from the swift completion of their appointed rounds"

According to the Internet, it was "said about 2500 years ago by the Greek historian, Herodotus. He said this adage during the war between the Greeks and Persians about 500 B.C."

Training Log - October 15th 2009

• Hike - Camel's Hump via Burrows Trail - Temp in the low 20s @ summit, 4-5 inches of snow, got to try out my Microspikes... they rock.
  

Over 80 people are signed up for the Death Race

http://www.runrace.net/findarace.php?id=10177VT&tab=a3&whosreg=1924

Training Log - October 14th 2009

• 3 rounds of pull-ups, push-ups, sit-ups, incline dumbbell press, dumbbell shoulder raises (front), Lat medicine ball throws
• 20 minutes of leg stretching - left leg still spent from Sunday's marathon
  

Training Log - October 13th 2009

• Rest in peace - lower left leg not working
  

Training Log - October 12th 2009

• Bike (road) - 21 miles (easy) 1h18m
  

Training Log - October 11th 2009

• Run - 26.2 miles - Mohawk Hudson River Marathon

This was my 2nd marathon and my goal was 4 hours. At the half way point (13.1 miles) I was at exactly 2 hours, but my legs were already feeling like lead. Stomach issues started at mile 15 and after a few pit stops, I changed my goal to 4:30. At mile 20 I realized the stomach thing was not going away, so I planned on at least finishing sub-5 hours. Which I did.

Lessons learned:

(1) I need to train properly if I am going to meet a time goal for marathons.

(2) I need to figure out a food/drink combo that works for me.

(3) I need to increase the pace of my longer training runs.

(4) I need to harden the fu*k up before the Death Race.

Training Log - October 9th and 10th 2009

• Rest in peace
  

Training Log - October 8th 2009

• Hike - Mount Mansfield via Sunset Ridge
  

Training Log - October 7th 2009

• 3 rounds of pull-ups, push-ups, sit-ups, lat med ball throws
• 3 sets of incline dumbbell press
• 3 sets of dumbbell shoulder raises (front)
• 15 minute jog on treadmill
  

Training Log - October 6th 2009

• Rest in peace (fighting head cold)
  

Training Log - October 5th 2009

• Bike (road) - 12 miles - easy recovery ride
  

Training Log - October 4th 2009

• Run (dirt road) - 10 miles - rolling hills
  

Training Log - October 3rd 2009

• Rest in peace
  

67 people have signed up for the Death Race

http://www.runrace.net/findarace.php?id=10177VT&tab=a3&whosreg=1924

Patrick's Training Log

My old friend Patrick has started logging his Death Race training! See his site here http://pdubbelu.posterous.com/

Training Log - October 2nd 2009

• 3 rounds (without breaks) of pull-ups, push-ups, sit-ups, incline bench (smith), Lat medicine ball throws
• Concept 2 rowing machine - 5000 meters (20 minutes)
  

Training Log - October 1st 2009

• Hike - Camel's Hump (snow and ice on summit today!)