SUMMARY, JULY 13-19, 2009

Daily Quote: "Base training is extremely important to peaking and cannot be rushed. If you start intense work too soon, you are risking injury or illness later on. Base training allows muscles, joints and tendons to get stronger slowly and adapt easily to increased loads and efforts." Elizabeth Quinn, About.com Guide to Sports Medicine, article "Training Tip: Peaking for Races or Events,"

Yesterday was a strange day, not only was Las Vegas HOT, but it was also humid, so humid we had thundershowers! These are the days I'm thankful for my gym membership and access to a treadmill.

9:00 a.m. General Aerobic Run, 8 miles. Time, 1:08. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. First four miles at 6.0 mph, second four miles at 6.1 mph. Average heart rate 141bpm(?) Cardiac Drift 148 bpm (?). (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures. Body feels great, no aches nor pain and my next General Aerobic Run I'll raise the speed for 6.1 mph for the whole distance.

I had to adjust my Polar Heart Rate monitor several times as my readings were erratic, tomorrow I'll make the strap tighter and moisten the sensors more as well, if that doesn't work I probably need new batteries. I've been leaving my heart rate monitor in my gym bag that's stored in my Oldsmobile's trunk...not a good idea as the batteries will die in this heat we've been having.

SUMMARY, JULY 13-19 2009

First full week of my base building period and ran a total of 56 miles. I've continued my running streak and haven't had a day without running since February 14th. I'll repeat my Long Run of 16 miles, but at a slightly faster pace, as I strive to have my other runs mileage catch up. The 2009 Rock n' Roll Las Vegas Marathon is only 20 weeks away, but will start my marathon training 16 weeks away.

No circuit weight training last week because I had hurt my right shoulder on the shoulder press machine. I'll attempt to lift weights this coming Tuesday and see if my shoulder is healed. The shoulder affects my workouts on the shoulder press, chest press and lat pulldown machines. I have to admit, during my time off from lifting weights I had really enjoyed the little extra rest!

I was able to lose another pound last week and now weigh 176 pounds on a six foot frame. I only need to lose six more pounds to reach my racing weight of 170 pounds!

My sleeping patterns have been great, especially since I haven't been lifting weights immediately after work, and I'm still sleeping 7-8 hours nightly. My morning heart rates have been typical for me, approximately 38-41 bpm. No signs of overtraining like fatigue and/or being irritable...yet.

A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Long Run, 16 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 9 miles.
Saturday: Recovery Run, 5 miles.
Sunday: General Aerobic Run, 8 miles.
Total Weekly Mileage: 56 miles.