Training Plan

Here's my training plan with the completed weeks already grayed out.

(Last upated 2/19/11)

Mon	Tue	Wed	Thur	Fri	Sat
Pace	Med	Pace	Track	Slow	Long	Date	Sunrise
3	5	3	4X	3	10	1/15/2011	7:50 AM
3	5	3	4X	3	11	1/22/2011	7:43 AM
3	6	3	5X	3	-	1/29/2011	7:36 AM
3	6	3	5X	3	14.5	2/5/2011	7:28 AM
3	7	3	6X	-	15	2/12/2011	7:18 AM
3.7	-	-	6X	-	10	2/19/2011	7:07 AM
4	8	4	7X	4	16	2/26/2011	6:56 AM
4	8	4	7X	4	17	3/5/2011	6:43 AM
4	9	4	8X	4	13.1	3/12/2011	6:30 AM
4	9	4	8X	4	20	3/19/2011	7:17 AM
5	10	5	9X	5	20	3/26/2011	7:04 AM
5	6	5	9X	5	13.1	4/2/2011	6:50 AM
5	10	5	10X	5	20	4/9/2011	6:37 AM
5	6	5	10X	5	13.1	4/16/2011	6:25 AM
5	10	5	11X	5	24	4/23/2011	6:13 AM
5	8	5	11X	5	13.1	4/30/2011	6:01 AM
4	6	4	12X	4	8	5/7/2011	5:51 AM
3	4	rest	12X	rest	race	5/14/2011	race time

Above training guide adapted from Hal Higdon's marathon training guide.

Saturday run, 10+ miles @ Portland Waterfront

I ran the Portland waterfront this morning with my dog and Anthony came too on his bike. Only 10 miles today; next week = 16, not sure where I'll do it yet.

MapMyFITNESS - Workout

MapMyFITNESS Workout(Run / Jog) : Distance 10.29 mi, Duration 1:51:36, Pace 10.8 min/mi, Speed 5.5 mi/h- #MapMyFITNESS: 02/19/2011 - Using Route - Portland Waterfront Loop

Harvey's Comedy Club

Lisa and I went to Harvey's last night with Melissa & Helen it was fun!

Disneyland for Spring Break

Link has never been to Disneyland before so this is going to be exciting.  We're going to Disneyland for three (3) days over Spring Break 3/21 - 3/23 (Mon-Wed).

We'll be staying not far from the park @ La Quinta Inn & Suites.  I booked us a "Deluxe Kids Suite".
You can see the park on the map just north.  Of course it's still a 15 minute walk probably.

6X 800m Intervals today.

First I went to the YMCA to complete my activtrax.  Then I did my interval training.

I was over a bit over my target speed.

6X 800m Intervals

MapMyFITNESS Workout(Run / Jog) : Distance 3.61 mi, Duration 38:24, Pace 10.6 min/mi, Speed 5.6 mi/h- #MapMyFITNESS: 02/18/2011 - Using Route - Imported Route (02/17/2011)

Recommended Gear List for Ape Cave

The gear list for the Ape Cave is not very comprehensive because it only takes an hour or two depending on how fast the group is.  The most important item is your flashlight and a jacket.

Ape Cave Gear
Item	Quantity	Note
REQUIRED ITEMS
Water Bottle	1	There is no water source
Hiking/Walking Footwear
Warm Jacket		It's cold in there even in summer
Headlamp		No handhelds you need your hands free
Spare Batteries
OPTIONAL ITEMS
Camera
Snacks		Pack your trash out!
GROUP ITEMS
First Aid Kit		Incl. blister kit

Recommended Gear List for Climbing Mt. St. Helens

Here is a list of the gear I am recommending for Mt. St. Helens:
If you have any ideas for changes to the list please comment, I'll update the list.
 

Mt. St. Helens Climb
Item	Quantity	Note
REQUIRED ITEMS
Daypack or Camelback	1	No need for a full backback
Water	3-4 Liters	There is no water source
Food	as needed	Pack a lunch and lots of snacks
Sunglasses
Hat
Hiking Footwear		Waterproof
Spare Socks
Flashlight		In case we are late coming back
Spare Batteries
Sled		We may be able to slide down bring a heavy garbage bag or a lightweight sled.
OPTIONAL ITEMS
Gaiters		Keeps snow out of boots
Trekking Poles
Camera
GROUP ITEMS
First Aid Kit		Incl. blister kit
Sunscreen
Map
Compass
GPS