"FIRST" Day of Boston Marathon Training

Daily Quote: "The Furman FIRST training programs are the most detailed, well-organized, and scientific training programs for runners that I have ever seen." --Amby Burfoot, executive editor of "Runner's World" Magazine And Boston Marathon winner.

I now begin my Boston Marathon training, which is only 16 weeks from today!! My marathon goal is a modest 3:40 result as Boston is a challenging course and I'll be experimenting with a new system, FIRST, (acronym for Furman Institute of Running and Scientific Training) where I'm only running THREE quality runs a week (interval repeats, tempo run, and the Long Run.)

Today is the tempo run and the schedule calls for the following workout,
6 mile run:
2 miles easy,
2 miles @ short tempo pace,
2 miles easy

The purpose of short tempo pace is to improve endurance by raising lactate threshold. The intensity is comfortably hard; 15-45 seconds slower than 5k race pace. My last 5k race was 22:36 (Come Catch A Leprechaun 5k, March 17, 2007)with a pace of 7:16, therefore my short tempo pace shall be 7:36 minute miles. I'll be running a tempo run once every week.

9:00 a.m. Life Fitness Treadmill at a 1% grade. 2 miles at 6.3 mph. (9:31 minute miles) Tempo: 2 miles at 7.9 mph (7:36 minute miles.) 2 miles at 6.3 mph (9:31 minute miles.) Total Time: 53:34. Tough run! My heart rate reached 184 bpm (my maximum heart rate is 191 bpm) and the intensity didn't feel "comfortably hard"...just felt hard! I'm obviously out of shape and hope to remedy this situation as my marathon training continues.

SUMMARY, WEEK 52

SUMMARY FOR WEEK OF DECEMBER 23-29, 2007

Last week finished my fourth and LAST week of marathon recovery!! Ran a total of 41 miles and now prepared to start training Monday for the 2008 Boston Marathon. I've decided that this spring I'll be training with the "FIRST Training Program," which I'll explain more in detail as my training progresses.

I've added two pounds on my six foot frame and now a whopping 176 pounds!!! I'm not too concerned as when I start marathon training next Monday the weight tends to melt off. I have to lose at least 15 pounds in 16 weeks, which is doable for me.

Accomplished three sessions of weight circuit training. I have returned the leg press machine last week as I no longer feel pain on the upper left hip. The next 16 weeks will be tough to maintain my weight training as I'll be incorporating the vigorous "FIRST Training Program," but will strive to continue lifting weights.

I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-41 bpm. I hope to maintain my good sleeping habits during the next 16 weeks; I have a tendency to sacrifice sleep as to squeeze in my marathon training, something I hope to avoid during this cycle.

A short recap of last week's training:
Monday: Cross-training, Weight Circuit Training.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Cross-training, Weight Circuit Training.
Friday: General Aerobic + Speed, 9 miles with 8x100 meter strides.
Saturday: Recovery Run, 6 miles. Cross-training, Weight Circuit Training.
Sunday: Medium Long Run, 12 miles.
Total weekly mileage: 41 miles.

SUMMARY, WEEK 51

Daily Quote: "If a talented runner will do two hard interval sessions and a long run weekly, and fill in with slow running for a total of 100 miles, and if he will stick to the plan for two or three years he will 'get good.'" --Frank Shorter

I would like to continue my hard, high mileage training like Frank Shorter recommends in the above quote, but my next marathon training cycle might be different from last fall's high mileage training as I doubt I can have such mileage increases quickly and safely enough for the 2008 Boston Marathon.

Yesterday I purchased the book, "Run Less, Run Faster" by Pierce, Murr and Moss. The book is based on the FIRST (Furman Institue of Running and Scientific Training) that has emphasis on three quality runs and two aerobic cross-training workouts, what they call the "3PLUS2" program. The testimonials in the book is eye opening! Can I run less mileage and still achieve good results?

I'm hesitant to start the FIRST program as I'm such a believer in LSD and high mileage training that it's hard for me to believe that FIRST will work. Nevertheless, I'm seriously considering the FIRST program as to add a little adventure and spice to my next marathon training cycle without burning myself out from having to train high mileage for another marathon so close to my previous marathon. I'll have plenty of time to read "Run Less, Run Faster" as to ascertain whether to use the program in my next marathon training cycle. I can always return to high mileage training in the fall when preparing for 2008 Zappos Las Vegas Marathon.

SUMMARY FOR WEEK OF December 16-22, 2007

Last week finished my third week of marathon recovery and ran only 31 miles. My ankles are no longer in pain and have only a slight ache in my small upper, inner thigh! I'm confident I can safely add five more miles in next weeks mileage. Two more weeks before I start training for the "2008 Boston Marathon!!"

I've added another pound from last week and now I'm 174 pounds on a six foot frame. I need to stay focus on my diet for the next two weeks during the holiday season...after the next two weeks the weight will naturally come off because of marathon training.

Accomplished three sessions of weight circuit training! I skipped the leg press machine last week as I had developed pain on the upper hip. I may experiment next week with adding the leg press machine, but with lighter weights. It's nice not to have to squeeze in a weight training circuit program due to my low marathon recovery mileage!

I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-41 bpm. I've been sleeping so well at nights that I don't require a nap after my morning runs.

A short recap of last week's mileage:
Sunday: General Aerobic Run, 9 miles.
Monday: Cross-training, Weight circuit training.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 5 miles.
Thursday: Cross-training, Weight circuit training.
Friday: General Aerobic + Speed, 7 miles with 8x100 meter strides.
Saturday: Recovery Run, 5 miles. Weight circuit training (No Leg Press Machine).
Total Weekly Miles: 31 miles.

My Marathon History

I've ran a total of seven marathons in the last six years and all of them were in Las Vegas! The upcoming 2008 Boston Marathon will be my first marathon outside the State of Nevada. Start drum roll:

February 3, 2002. Las Vegas International Marathon. 4:40:30 Pace: 10:42 minute miles. My first marathon! Point to point course, Starting in Jean, Nevada, and ending in Las Vegas at Sunset Park. Cold, 35 degrees at start, 25 mph headwind, 55 degrees at finish.

February 2, 2003. Las Vegas International Marathon. 4:38:05 Pace: 10:37 minute miles. Same point to point course. Cold, 38 degrees at start with horrible winds, a headwind of 50 mph! 51 degrees at the finish line.

January 25, 2004. Las Vegas International Marathon. 4:21:26 Pace: 9:59 minute miles. Same point to point course. 40 degrees at start, but same old Vegas story with 35 mph headwinds! 55 degrees at finish.

January 30, 2005. Las Vegas International Marathon. 4:06:22 Pace: 9:24 minute miles. This will be the last year the marathon will be a point to point course, unbeknown to me. Cold, 41 degrees at start with 20-25 mph gusts, 55 degrees at finish.

December 4, 2005. New Las Vegas Marathon. 4:09:41 Pace: 9:31 minute miles. Devine Racing purchases marathon and changes the date of the marathon to December, hence I've ran the Las Vegas Marathon twice this year! Devine Racing also creates a new loop course that runs up the famous Strip, through the Fremont Street Experience, and winds around West Las Vegas. Cold, 33 degrees at start with winds of 10-15 mph, gusts 20+mph. 44 degrees at finish.

December 10, 2006. New Las Vegas Marathon. 3:45:27 Pace: 8:37 minute miles. Same loop course as last year. My first "Boston Qualifier!" 52 degrees at the start, but with 31 mph winds. 61 degrees at the finish line.

December 2, 2007. Zappos.com Las Vegas Marathon. 3:44:58 Pace: 8:34 minute miles. My second "Boston Qualifier" and shows last year's result wasn't a fluke! Loop course, but because of construction doesn't run through the Fremont Street Experience, nevertheless, still runs north on the famous Strip. Marathon name change due to new sponsor. Perfect temperatures, 39 degrees at start with calm winds and 62 degrees at the finish line. This marathon result is my personal best.

2007 a Good Year for Personal Records

Daily Quote: "It is the greatest of all mistakes to do nothing because you can only do a little. Do what you can." --Sydney Smith


Updated my blog's "About Me" section that now has my new PR's (Personal Records), notice I've set personal records in ALL major race distances this year!! Now I have new goals of beating all these records in 2008. It's getting more difficult to set personal records, in the past I would beat my PR's by minutes, now it's only beaten by seconds.

5K: 22:32 February 2007. Third Annual President's Day

10k: 46:46 November 2007. 27th Annual Turkey Trot

Half Marathon: 1:49:27 April 2007. Salt Lake City Half Marathon

Marathon: 3:44:58 (BQ) December 2007. New Las Vegas Marathon.

I still have two more weeks of marathon recovery, than I'll start marathon training again in earnest. My current long term plan would be to strive to set a 5k personal record sometime in February, and in April set a marathon personal record at the Boston Marathon, which is on a difficult course. 2008 is going to be a fun and challenging year!!

SUMMARY, WEEK 50

Daily Quote: "Few of us know what we are capable of doing… we have never pushed ourselves hard enough to find out." - Alfred A. Montapert

SUMMARY FOR WEEK OF DECEMBER 9-15, 2007

Last week finished my second week of marathon recovery and ran only 22 miles. My ankles are recovering very well and are no longer in pain, but I did have a small upper, inner thigh pain during Thursday's weight circuit training on the leg press machine. The thigh pain doesn't affect my running, only when I'm lifting heavy luggage is when I feel the pain.

I'm still 173 pounds on a six foot frame; it's going to be difficult to maintain my weight during the holiday season, not alone trying to lose a couple of pounds. I'll be keeping a close eye on my calorie intake on a daily basis.

Accomplished three sessions of weight circuit training and have been increasing weights on all machines, with my undoubtedly overdoing the leg press machine. Next week will continue lifting weights, but will skip the leg press machine until pain is gone.

I haven't been idle with all the extra time I have currently as I've been increasing my bowling practices and have been playing chess online on a daily basis.

A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Crosstraining, Weight Circuit Training.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Crosstraining, Weight Circuit Training.
Friday: Recovery Run, 5 miles.
Saturday: Crosstraining, Weight Circuit Training...no leg press machine.
Total Weekly Miles: 22 miles.

SUMMARY, WEEK 49

Daily Quote: “For me, running is a lifestyle and an art. I’m far more interested in the magic of it than the mechanics.”
§ Lorraine Moller, Olympic Marathoner

SUMMARY FOR WEEK OF DECEMBER 2-8, 2007

Not much to write since I'm now in my first recovery week and won't be posting in my blog every day as I did during my marathon training.

Ran the 2007 New Las Vegas Marathon and accomplished a personal record of 3:44:58! Last week ran a total of 35.2 miles, which INCLUDES the marathon mileage. My ankles are still sore and will ease my mileage increases very slowly the next three weeks.

I'm now 173 pounds on a six foot frame and must focus on eating a well balanced diet and strive to keep my calorie intake under control.

I've been sleeping very well, nice not to have to put in the mileage and just get plenty of rest! My morning heart rates are mute since I'm not putting in any heavy training.

I accomplished three sessions of upper body weight circuit sessions and hope that this routine will keep me sane until I return to higher mileage.

A short recap of last week's mileage:
Sunday: Marathon! 26.2 miles.
Monday: Rest Day.
Tuesday: Crosstraining, upper body circuit weight training.
Wednesday: Recovery Run, 4 miles.
Thursday: Crosstraining, upper body circuit weight training.
Friday: Recovery Run, 5 miles.
Saturday: Crosstraining, upper body circuit weight training.
Total weekly mileage: 35.2 miles.

2007 Las Vegas Marathon Photos

2007 New Las Vegas Marathon

Daily Quote: "With runners, walkers and wheelchair participants concerned that the chilly rain of Friday and Saturday's wind gusts of nearly 40 mph would reappear at race time, the more than 17,000 competitors were greeted at the starting line outside Mandalay Bay by calm winds, 59 percent humidity and temperatures in the high-30s." --Las Vegas Review Journal, December 3, 2007.

I arrived near the starting line at 5:00 a.m., an hour before the start, I should have arrived TWO HOURS before the start as I couldn't get anywhere near the front and saw no signs of corrals or for that matter pace balloons. Sadly, the marathoners and half-marathoners will start at the very same time, all 17,000 of us!! I was able to squeeze into the middle of the mass of humanity, thinking, I'll only need to pass about 8,000 runners!

I've set my Garmin Forerunner 301 (GPS) watch for 3:30 in the virtual partner mode, but will not be wearing the heart rate strap. My main emphasis is to stay on 8:00 minute pace whatever my effort.

Entertainer Brendan Paul as Elvis sings the National Anthem and starts off the marathon at 6:06 a.m. under a huge fireworks display. I have a great view of the fireworks as I'm so far back from the starting line in front of the Mandalay Bay Hotel.

Mile 1: Pace 9:36. Passed the Mandalay Bay, Tropicana, New York-New York, MGM Grand, Monte Carlo. Thousands of spectators at the start! Spent so much time weaving, zig-zaging around hundreds of runners...frustrating!! Passed a gang of 20 Elvi's, one Elvis pushing a stroller with a huge boom box playing "Viva Las Vegas."

Mile 2: Pace 9:10. Passed Bellagio, which had its fountain show playing, Paris Hotel, Caesars Casino, Flamingo, Bally's, Venetian and the Mirage that had the volcano eruption playing. Many cheering on the sidelines. Still fighting the crowds of walkers and slower runners who are chatting 4-6 abreast, I feel like running OVER them rather than swinging wide around. I'm already so far behind my 3:30 marathon goal.

Mile 3: Pace 8:02. Passed the new Wynn Hotel, New Frontier Hotel, Fashion Show Mall, Riviera, Circus-Circus, but less spectators cheering. Very close to my goal pace of 8:00 minute per mile pace; I was able to find a running space close to the cones as to avoid the mass of runners to the left. Most of the runners are on the left as to view the performance of the Blue Man Group! Searched for friend, Thomas Woodrow, who was to cheer me in front of Circus-Circus, but couldn't find him, slapped eight limo drivers who were lined up out front wearing long black coats.

Mile 4: Pace 7:49. Ran through a section of town with old businesses and cheap "one hour rental" motels. Still crowded course, but was able to make up time by having a sub 8:00 minute mile. Passed the "run-through-wedding chapel," only in Las Vegas!!

Mile 5: Pace 7:48. Fourth Street and Colorado. Pushing hard to make up more time. The musical group, Sounds of Central Park, performs a nice strong beat on steel drums...a very distinctive sound.

Mile 6: Pace 7:45. DOWNTOWN LAS VEGAS baby!! I wish I was wearing my heart rate monitor strap as to see how strenuous my effort, but know via perceived effort I'm running too hard for a marathon. Gobbled down a small package of orange flavored "Sport Beans," this is my first package I've taken and now have three packages left. Ran past Jim Spoto and his band.

Mile 7: Pace 8:00. Heading North on 4th Street and then West on Bonanza (this is a course change from last year to avoid the construction near World Market Center). Hit my marathon pace target of 8:00 minute miles exactly!! The half marathoners had broken off to the left, a little confusion as the split had no signs, just a Metro Police Officer pointing the way saying repeatedly "Half to the Left, Full straight ahead," now the course is much less congested and I'm feeling less panic!!

Mile 8: Pace 8:05. Continue west on Bonanza and turning north on Martin Luther King Blvd. Ran past the "African Arts Productions" and the steel drums making a steady rhythmic beat!

Mile 9: Pace 10:50. North on Martin Luther King. Costly three minute bathroom break due to diarrhea. I've been burping up spaghetti meat sauce taste and guess my stomach problems are due to yesterday's large pasta lunch at the Gold Coast. It's going to be very tough to reach my 3:30 marathon goal. Ran past the "2nd Baptist Gospel Choir" as they sing, "When the Saints Come Marching In."

Mile 10: 8:06. Continuing north on Martin Luther King and west on Carey Avenue, a tough neighborhood at night, but very peaceful during this early morning hour. I view this section as the toughest part of the course...slight 4 mile upgrade past the North Las Vegas Airport that has little cover from any wind with no cheering spectators and musical entertainment. Luckily, this year wind is only SW at 5 mph! I'm struggling to get back on track and close to my 8:00 minute per mile goal.

Mile 11: 8:03. Continuing west on Carey Avenue. Really pushing myself up this slight grade, grabbed a glass of Lemon-Lime Gatorade at a water stand full where cheerleaders on both sides of a human tunnel are handing off water & Gatorade, they were doing a wonderful job cheering as they worked the stand. Took another package of orange flavored "Sport Beans" with the Gatorade, now only two packages of Beans left.

Mile 12. 9:44. Continuing west on Carey Avenue. Drats, ANOTHER bathroom break! I now realize that I must revise my goal as I'm not going to be able to make a 3:30 marathon, therefore I decided to focus on finishing with a Boston Qualifier (sub 3:45:59) and maybe a personal record of beating last year's time of 3:45:27. I regretfully resigned to my Garmin's virtual partner and switched to the watch "mile pace" screen.

Mile 13. 8:34. Carey Avenue now changes name to Smoke Ranch Road as we runners continue running west on the slight uphill grade. Revising my goal made it mentally easier for me to set a rhythm at a slower 8:30 minute pace. A very cute group, the Mini-Beatles, kids 8-10 years old performing Beatles' "Twist and Shout" that reminds me of the scene in the movie, "Ferris Bueller's Day Off" when Ferris sings "Twist and Shout" on a float.

Mile 14: 8:38. West on Smoke Ranch Road and then South on Torrey Pines Road. Thankfully it's now a slight downhill slope for the rest of the marathon (exception being a small hump, which is the HWY 95 overpass). The distinctive sounds of bagpipes from the "Desert Sky Bagpipe and Drum Band," either you love the screaching sound or hate it...I LOVE it!!

Mile 15: 8:36. Continuing south on Torrey Pines Road near W. Lake Mead Blvd. This part of the course I've trained several times a week and know it like the back of my hand, but seems surreal running it with so many other runners. First time I noticed the new flag mile markers and they're not that impressive, maybe would have been better if we had winds stronger than 5 mph. Nevertheless, this year the marathon got the markers on the correct mile splits.

Mile 16: 8:39. Continuing south on Torrey Pines Road when we make a small hiccup around O.K. Elementary School. The hiccup is West on Hyde Ave., south on Newcomer St. and east on Celeste Ave. until we return to our southern route of Torrey Pines Road. This hiccup detour did not exist during last year's marathon, but I did practice cutting tangents sharply on this detour during the last several weeks of training.

Mile 17: 8:44. Continuing south on Torrey Pines Road. I'M about 1/2 mile from home!! Day dreamed how warm and cozy my bed would be right now...woke up and reminded myself I need to stay positive and focus on my goal. Saying to myself, "NO NEGATIVE THOUGHTS!!"

Mile 18: 8:53. Continuing south on Torrey Pines Road. Another new detour hiccup...west on Del Rey Ave., south on Redwood St., east on Oakey Blvd. until we again return to our southern route down Torrey Pines Road. This detour also didn't exist last year, therefore many more tangents to run too! A nice distraction from the group, "Love Train," wearing afro's and singing 70's songs. Discovered "Love Train" are a little too distracting as I've fallen off pace.

Mile 19: 8:38. Continuing south on Torrey Pines Road. Passed the wildy dressed group of "The Love Shack" performing 80's songs...I'm too zoned out to remember even hearing what song they played.

Mile 20: 8:37 South on Torrey Pines Road than east on Twain Avenue. Literally ran through a WALL, the musical group played Pink Floyd's "The Wall" and the marathoners ran through a fake brick tunnel at exactly the 20 mile mark. Several groups were to perform here and believe the "Screamin Fifi and the Smoke Alarms" performed Pink Floyd...if I'm wrong, please correct me.

Mile 21: 8:35. East on Twain Avenue. The final 10k gives me a joyful feeling, I'm doing well and starting to see more crowd support. Ate another package of "Sport Beans" that'll be my last carbs until the Finish Line.

Mile 22: 8:02. East on Twain Avenue. Deep decline after Twain/Decatur has caused my ankles tremendous pain, especially the right ankle. I did make up some time, but at what cost?

Mile 23: 8:44. East on Twain Avenue and south on Frank Sinatra Drive. I can see the huge Mandalay Bay sign in the distance, those runners who don't realize how far we still have to run are starting to sprint...the sign is farther than they think!! Right ankle started getting very sore, I might have to get a DNF, I'm so close that I don't want to quit now, fortunately before I make that final decision the ankle goes numb and was able to wobble on. I hope I don't injure myself as to mess up my running the 2008 Boston Marathon.

Mile 24: 8:49. South on Frank Sinatra Drive. My form is rather ugly as I'm favoring my left foot, but I'm getting it done. We've rejoined the tail end of the half-marathoners, most of them are walking and it's very tempting to join them on their stroll, nevertheless I keep trudging, keeping my head up, shoulders relaxed, and focusing on my goal.

Mile 25: 9:29. South on Frank Sinatra Drive. Almost there! I'm hurting, but now know I can finish this thing! Ran lock stepped with several other runners who are also attempting to finish in less than 3:45. Passed the loud and crazy group called "The Ozzie Osbourne Tribute Band!"

Mile 26: 9:37. South on Frank Sinatra Drive and a sharp uphill turn into Mandalay's Convention Center's parking lot. I keep pushing, thinking I can do this, I've done it last year, "One foot in front of another and DON'T STOP." The "Las Vegas Taiko Drummers" are helping with a strong and steady beat!

FINISH LINE!! My Garmin says I completed the marathon in 3:44: 22. Later, after bowling on Sunday night I went online and discovered I set a new personal record of 3:44:58, which is a measly 29 seconds off from last year's 2006 New Las Vegas Marathon of 3:45:37. I'll take it!! (Don't have a choice anyways) Feels good to have another Boston Qualifier!!

LV Marathon Quality of Life Expo

Daily Quote: "In the past, automobiles shared the road with runners on some portions of the course. And in others there were zones where drivers could cross. For those ready to complain, Swift said, 'Half a day out of our year is not the end of the world.'" --Ron Swift, Las Vegas Review Journal, December 1, 2007.

Today is a Recovery Run + Speed
5 miles. Time, 45 minutes. Overall pace, 9:00 minute miles. 8:30 a.m. Out and back to Burlwood and Torrey Pines that partially traverses the marathon route. Cloudy, 50 degrees, wind SW at 8 mph, plus rain!! Ran 8 x 100 meter strides after the first mile with 2 minutes easy running between strides. During the last two miles caught pouring rain and am happy to say that my Garmin still worked perfectly! Average heart rate: 152 bpm. Cardiac Drift: 174 bpm. (note, my maximum heart rate is 191 bpm)This is my last training run before the marathon!! I'm so nervous about Sunday I already have butterflies and a headache.

After my run visited the "Zappos.com Las Vegas Marathon Quality of Life Expo" and to pick up my bib number (bib number is #811) Now that Zappos is the new sponsor, the expo is HUGE! I love race expos, it's a little like Halloween and Christmas combined! Walked among the many booths with products especially for runners (and odd booths like the Metro Police recruiting station) with many free handouts, I felt like saying "trick or treat" throughout the gimme Expo tour! I bought several items at fantastic prices, a long sleeve coolmax singlet for $10, small bags of Sport beans for .99 cents, two pairs of coolmax socks for $4.99, and last, but not least, a pair of ASICS GT 2120 for $39.99!!! It's already Christmas for me!

The all important weather forecast is,
Tonight:
Mostly clear. Lows in the lower 40s. Southwest wind 10 to 15 mph. Gusts up to 25 mph in the evening...with locally stronger gusts possible in the western foothills.
Sunday:
Sunny. Highs in the mid 50s. Light wind.

Tomorrow I won't be posting on this blog as I'll be entertaining the wife and spending most of the day relaxing. I should have my marathon report finished on Monday.

Recover & Relax

Daily Quote: "Channel your energy. Focus." --Carl Lewis

Only two more days until "2007 New Las Vegas Marathon" and it's getting tough to stay relaxed and positive. I'm as prepared as I'll ever be, will strive to be as rested and fit once I reach that starting line. Tomorrow I'll be picking up my race packet at Mandalay Bay around 11:00 a.m. and have fun exploring the race's Expo!

Today is a short and easy Recovery Run.
5 miles. Time, 48 minutes. Overall Pace, 9:36 minute miles. Out and back to Lanning. 9:00 a.m. Partly Cloudy, 48 degrees, south wind around 10 mph. Average heart rate: 144 bpm. Cardiac Drift: 148 bpm. (note: my maximum heart rate is 191 bpm) I felt very antsy during run, wanted to pick up pace, but kept reigning myself back to an easy recovery pace. Body feels very strong and ready!!

Current extended weather forecast for this Sunday: Sunny & Clear, high of 58 with an overnight low of 42! Sounds perfect, but nothing in the paper mentions the forecast for wind.

Marathon Dress Rehearsal

Daily Quote: "Marathon week is all easy recovery with the exception of Wednesday. Wednesday is a dress rehearsal for the marathon. Wear the shoes, socks, shorts, and so on that you'll wear in the marathon. This is your last chance to check that everything is right for the race." --Pfitzinger/Douglas, "Advanced Marathoning," pp 79-80.

Today is my dress rehearsal! I'll be wearing my usual racing shoes, the lightweight trainers, "ASICS GEL-DS Trainer," and I'm a little concerned the shoes are too lightweight since I'm now 171 pounds. My marathon socks are GIZMO Coolmax socks that will keep my feet nice and dry. My favorite racing shorts are the longer NIKE shorts that have front pockets for my "Sport Beans." I'll also be wearing a black NIKE singlet and during the early miles a throwaway blue turtleneck sweater.

Dress Rehearsal.
7 miles. Time, 59 minutes. Overall pace, 8:25 minute miles. 9:30 a.m. Out and back on southbound Torrey Pines Road that partially covers the marathon course. The last three miles at marathon pace of 8:00 minute miles. 47 degrees, Partly cloudy, Winds north 10 to 15 mph. Average heart rate: 149 bpm. Cardiac Drift: 163 bpm. (note: average heart rate is 191 bpm.) My left ankle is a little sore, but should be o.k. during the race as the rest of the week is very easy with plenty of time of pampering my body.

Checker Cab Shift Bid

Daily Quote: And this long-distance running lark is the best of all, because it makes me think so good that I learn things even better than when I'm on my bed at night." --Alan Sillitoe, "The Loneliness of the Long-distance Runner."

Today is "Shift Bid!" Every six months I have to arrive at Checker Cab Company as to bid on the following, shift, days-off, and cab. Shift bids start at 6:00 a.m. (again, I only managed two hours of sleep!!) and had bid on the exact same shift (2 pm - 2 am) same days off (Saturday and Sunday) and the same cab (Cab 3925, 2007 Ford Crown Victoria). The only thing that's different this bid is my new seniority number, I WAS #38, but now my seniority number #36! This means out of 845 Checker Cab drivers I'm ranked 36, which is due to my 17 years of driving for Checker Cab Company. Discovered from the Day Supervisor that the two missing drivers above me had died from heart attacks. Yup, when the seniority numbers gets this low you'll either leave the company by retirement or a pine box.

Today is a easy recovery/taper run.
5 miles. Time, 47 minutes. Pace: 9:24 minute miles. Out and back on Torrey Pines, which is part of the "2007 New Las Vegas Marathon" course. Time 10:00 a.m. Partly Cloudy, 55 degrees, Wind NNE at 12 mph. Average heart rate 144 bpm. Cardiac Drift: 149 bpm. Felt tired after shift bid and breakfast, therefore just an easy five miler today. Taking a long nap before work. I'm so very tired.

Extended Weather Forecast

Daily Quote: "Weather forecast for tonight: dark." -- George Carlin

The extended weather forecast for the upcoming "2007 New Las Vegas Marathon" next Sunday is: Sunny with a high of 60 degrees and a overnight low of 48 degrees, perfect running weather, although no word yet on what wind we'll be facing. Needless to say, anything can happen weather-wise in the next six days.

Today is a Taper/Recovery Run.
6 miles. Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back on Lanning Road. 9:30 a.m., Partly Cloudy, 53 degrees with 10 mph wind. Average heart rate: 139 bpm. Cardiac drift: 145 bpm. I keep getting all these small pains, lower back, left ankle, right knee, etc. that I keep mentally blowing out of proportion, undoubtedly due to my anxiety for high performance in the upcoming marathon.

SUMMARY, WEEK 47

Daily Quote: "I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." -- Mike Fanelli

Busy weekend!! Yesterday helped Lisa move her belongings, about a dozen large boxes, from our garage to her home. THEN, ran an easy 13 miler to complete my last Medium Long Run before the "2007 New Las Vegas Marathon."

This morning was a Recovery Run.
6 miles. Time, 57 minutes. Overall pace, 9:30 minute miles. Out and back on Lanning Road. 8:30 a.m. Partly Cloudy, 48 degrees, light wind. Average heart rate: 140 bpm. Cardiac drift: 148 bpm. My left ankle is still sore from yesterday's run and a little concerned, but with tender loving care and this upcoming easy taper week, I should be o.k.

SUMMARY FOR WEEK OF NOVEMBER 18-24, 2007

One more week until the "2007 Las Vegas Marathon!" Last week was a marathon taper week and ran a total of 53 miles. I need to totally focus on getting more recovery and rest on this upcoming week before the marathon.

I'm currently 171 pounds on a six foot frame and have gained two pounds since last week, undoubtedly due to my Thanksgiving feasting. I'm now three pounds heavier than my marathon race weight of last year. It would be unwise to strive to lose weight during the last week of tapering, but crazier if I continue to gain weight, therefore my goal is not to gain anymore weight this week.

I did accomplish three weight circuit sessions last week, but during the last week before the marathon I'm planning on not doing any weights as to totally recover.

My morning heart rates have continued to be low, 39-43 bpm. I was able to sleep 7-8 hours every night!

A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run + Speed, 8 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Intervals, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: Medium Long Run, 13 miles.
Total weekly mileage: 53 miles.

Holiday Weight Gain

Daily Quote: "We all have a mental disconnect of how we look and what our health risk is for any given weight." --Madelyn H. Fernstrom, "The Runner's Diet," pg 15.

I took a peek at the weight scale this morning and was alarmed that I had gained two pounds this week, I'm now 171 pounds on a six foot frame. I'm three pounds heavier than the marathon last year. The last "New Las Vegas Marathon" was on December 10th 2006, this year the marathon is on December 2nd, which means I have eight days less to lose the extra holiday weight! I've resigned myself that I'll be heavier this upcoming marathon, but resolve I'll be much lighter for the "2008 Boston Marathon!!"

Today is a Recovery Run.
6 miles, Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back to Sun Coast Hotel and Casino, 9:30 a.m., Sunny, 52 degrees, North wind around 15 mph with gusts to around 35 mph! Average heart rate: 142. Cardiac Drift, 151 bpm. (Note: my maximum heart rate is 191 bpm.) I hope this wind gets stronger tomorrow as to blow itself totally out before the marathon on December 2nd!!

Thanksgiving Feast!

Daily Quote: "Thanksgiving dinners take eighteen hours to prepare. They are consumed in twelve minutes. Half-times take twelve minutes. This is not coincidence." --Erma Bombeck

Decided to run HARD before our Thanksgiving Feast at the Sun Coast Buffet at 11:30 a.m.

Intervals.
8 miles. Time, 1:08. Overall Pace: 8:30 minutes. Life Fitness Treadmill set at 1% Grade. Warm up: 2 miles at 6.3 mph (9:31 minute miles). Intervals: 3 x 1 mile @ 8.5 mph (7:04 minute miles). Jog Intervals: 1/2 mile @ 6.3 mph. Cool Down: 2 miles at 6.3 mph. Average heart rate: 155 bpm. Cardiac Drift: 177 bpm. (Note: my maximum heart rate is 191 bpm) I'm a little surprised my cardiac drift was so low, normally my heart rate would be in the mid 180's during this drill! Maybe I'm getting stronger?

We had Thanksgiving at 11:30 a.m. as I had to drive the cab later for my normal 12 hours shift at 2:00 p.m. Suzie (wife), Lisa (step-daughter) and Bob (Lisa's new friend) and myself were feasting at the Sun Coast Buffet, and as usual ate too much food! I KNOW my weight is going to be high for my weekly summary report. Oh well, I could consider this feast as early carbo loading for my upcoming marathon on December 2nd?!?

New Disposable Chips

Daily Quote:
"Sunshine is delicious,
Rain is refreshing,
Wind braces us up,
Snow is exhilarating,

There's really no such thing as bad weather,

Only different kinds of good weather." --Anonymous

The "2007 New Las Vegas Marathon" has a new computer chip that's attached to the shoe that's disposable!! The SAI Timing and Tracking System is the newest technology in computer chip timing and the race no longer needs to collect all the chips at the finish line. I can recall all those past races where I had to stand and wait just past the finish line to have the computer chip removed from my shoe by a race assistant, sometimes I would get so dizzy I felt like passing out...now I can just keep the disposable computer chip as a souvenir or just throw it away!!

Today is a Recovery Run.

6 miles, Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back to Sun Coast Hotel and Casino, 9:30 a.m., Sunny, 57 degrees, North wind around 10 mph with gusts to around 20 mph! Average heart rate: 142. Cardiac Drift, 151 bpm. (Note: my maximum heart rate is 191 bpm.) Slow and easy run, no aches nor pain. It's getting colder, but it's the wind that's disheartening, I have such bad memories of past Las Vegas Marathons being very windy, but will keep a positive outlook for December 2nd no matter the weather.

Strides

Daily Quote: "Running short repetitions quickly but with relaxed form --strideouts--may train your muscles to eliminate unnecessary movements and maintain control at fast speeds. These adaptations may translate to improved economy at marathon pace. Along with improved running form, you'll gain power in your legs and trunk that may also contribute to improved running economy." --Pfitzinger/Douglas, "Advanced Marathoning," pg 30.

Early AM (after work, 2:15 a.m.) Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Increased weights on shoulder press by five pounds. Cutback in mileage really helps with my weight training, I seem to have more energy and strength today.

Today is General Aerobic + Speed.
8 miles with 8x100 meter strides. Time, 1:11. Overall pace, 8:59 minute miles. Out and back to Brettney Mews. 9:30 a.m., Partly Cloudy, 59-61 degrees, Wind NNE at 10 mph. Average heart rate: 148 bpm. Cardiac Drift: 170 bpm. Left ankle felt a little sore at the end of 8 strides, but was able to finish strongly with good form.

During the strides I avoid clenching my fists, lifting my shoulders, tightening my neck muscles, in general I strive to concentrate on good form.

Virtual Training Partner

Daily Quote: "Marathon running is a terrible experience: monotonous, heavy, and exhausting." --Veikko Karvonen, 1954 European and Boston Marathon Champ

Today is a Recovery Run.

6 miles. Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back on Lanning Road. 9:30 a.m., Sunny, 61 degrees with no wind. Average heart rate: 139 bpm. Cardiac drift: 145 bpm. My body is feeling much better today, no aches nor pain! The rest of the week is fairly easy as I'm now in tapering mode.

For those who read my Turkey Trot 10k race report you might be a little confused with my mentioning my virtual training partner. I own a Garmin Forerunner 301, which is a GPS training device you wear on your wrist and has a feature called "virtual partner" that you can race against or help you with your pacing. On this page is a sample of the virtual partner screen. The sample shows what it looks like when you're ahead, when the virtual partner is ahead the bottom of the screen is black and states how far ahead he/she is from you. I've become quite attached to my virtual partner and have named him Garfield.

SUMMARY, WEEK 46

Daily Quote: "To a runner, a side stich is like a car alarm. It signifies something is wrong, but you ignore it until it goes away." --Author Unknown

Today is a Recovery Run.
6 miles. Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back on Lanning Road. Average heart rate: 140 bpm. Cardiac drift: 146 bpm. Very slow and easy as yesterday was a 10k race. My body is a little sore, most noticeable are my hips, left ankle, and strangely...my right wrist!?! This is the first day of my two week marathon taper and I'm looking forward to the less stressful training.

SUMMARY FOR WEEK OF NOVEMBER 11-17, 2007

Only two more weeks until the "2007 New Las Vegas Marathon!" My intention last week was to make one last charge for a hard week before my taper...but, my body was giving me signals that I've become overtrained and decided to make last week a marathon taper week as well as a taper for the "27th Annual Turkey Trot 10k Race," which I took second place in my age group with a personal record of 46:46!! Last week ran six days with a total mileage of 53.2 miles...quite a difference from the previous week's 96 miler!! Let the marathon tapering begin!

I'm currently 169 pounds on a six foot frame and have gained one pound since last week...and one pound heavier than my marathon race weight of last year. Must control my calories during the next two weeks of tapering!

I did accomplish three sessions of weight circuit training, cutting mileage does wonder for my weight training time! I should manage to lift weights three times next week too.

My morning heart rates have been low, 39-42 bpm, but my sleeping patterns have been hit and miss. The night before the 10k race only managed two hours of sleep as I had to work 12-hours. Wednesday awoke earlier to accomplish Long Run, but only slept 6 hours. The rest of the week I did sleep 7-8 hours with several naps after runs as well. Next week I'll have plenty of time to sleep and nap as my mileage will be reduced due to tapering for marathon.

Sunday: General Aerobic Run, 10 miles.
Monday: Rest Day.
Tuesday: Recovery Run, 7 miles.
Wednesday: Long Run, 17 miles.
Thursday: Taper Run, 7 miles.
Friday: Taper Run, 6 miles.
Saturday: 10k Race, 6.2 miles.
Total weekly miles: 53.2 miles.

Turkey Trot Photos

Looks familiar? Same course finish as August's Police & Fire Department 10k race, same racing outfit, but a faster time in the Turkey Trot 10k! The similar photos from August can be view here.

27th Annual Turkey Trot 10k Race

Over 500 runners showed up for this year's Turkey Trot!! This is my first Turkey Trot 10k race as it's usually within my tapering for the Las Vegas Marathon, this year the Turkey Trot will be my tune-up race for the marathon. The weather is absolutely perfect, 57 degrees at the start (6:00 a.m.) with winds southwest at 5 mph.

The course is the exact same tough course as last August's "5th Annual Police & Fire Department 10k Race" that starts at the Las Vegas Outlet Mall. I'm very familiar with this hilly course as I ran it in August and set a personal record of 50:10.

I went to bed at 2:30 a.m. (yup, I worked race night) and awoke at 4:30 a.m. Needless to say, two hours of sleep isn't enough rest for racing, nevertheless, I'll strive to do my best. Did my usual morning routine, breakfast of raisin bran with sliced bananas, chased down with orange Gatorade followed by a long bathroom break. I then woke my mind by reading the about.com's running forum and friend's blogs, which never fails to motivate me. Dressed for success with red shorts, black singlet and my favorite racing shoes, "ASICS Gel-DS Trainer #12." I then crawled into my Oldsmobile and headed for the race. Arrived at the course around 5:30 a.m. and did my warmup of walking, then jogging, followed by running a couple of strides.

I've set my "Garmin Forerunner 301" virtual partner for a 7:40 minute pace, which would be a personal record of 47:38. He'll be the one to beat during this race. At the starting line I've positioned myself in the third row deep within the closest line to the first tangent.

Mile 1: Time 7:25 minute mile. Average heart rate 170 bpm. (note: my maximum heart rate is 191 bpm) Ran one lap around the Las Vegas Outlet Center, sharp right hand turn on to Warm Springs Road, than another right turn on Haven Road. So many more runners than last summer on this course and couldn't make the first two tangents close enough due to the crowd, but hoping the runners will spread out more after the first mile.

Mile 2: Time 7:03 minute mile. Accumulated time: 14:29. Average heart rate 178 bpm. Ran down Haven Street, made a perfect tangent cut on the left turn on Eldorado Road. I'm running much too fast as I'm going downhill and resolved to slow myself down the next mile. My "Garmin 301" virtual partner is helping me tremendously with setting a pace as I vow to beat him this time.

Mile 3: Time 7:07 minute mile. Accumulated time: 21:37. Average heart rate 175 bpm. Eldorado Road to Paradise Road, which is one steep downhill, it's going to be a killer coming back uphill. I'm still running a little too fast, but my heart rate is still in the zone. I'm just floating down the hill and feel I should take advantage of the gravity's pull. I'm a tenth of a mile ahead of my virtual partner, but know he'll catch up during the uphill stretch.

Mile 4: Time, 8:01 minute mile. Accumulated time: 29:38. Average heart rate: 176 bpm. I'm still doing well with the many tangents, straight through to one tangent and hug the corners. Right turn on Paradise, turnaround on Robindale (lost many valuable seconds maneuvering around orange traffic cone), and back to the starting line via the treacherous uphill on Eldorado Road. The uphill section is causing many runners to slow down and some are even walking. I'm being deceived by my passing so many runners that I didn't realize my own pace has slowed down dramatically, glanced at my Garmin and realized I must get back on track!

Mile 5: Time, 7:49 minute mile. Accumulated time: 37:27. Average heart rate: 179 bpm. Still running uphill and I'm still slightly ahead of my Garmin's virtual partner, if I can just keep pushing hard up this blasted hill. One female runner passes me and resolved to catch her as to help motivate me to race harder.

Mile 6: Time, 7:51 minute mile. Accumulated time: 45:19. Average heart rate: 180 bpm. Passed the female runner who caught me last mile. Making perfect tangents with no runners in my way! Left turn on Haven Road, Sharp left turn on Warm Springs Road, and a loop around the Mall...my body is hurting, left ankle is pleading, I'm huffing and puffing; so very close to finishing, must hang on.

Finish Line. The last stretch to the finish line, I can see the timer ticking away, tried to pick up my pace, and my virtual partner IS falling behind! My heart rate at the finish line was 188 bpm and was too out of breath to see what's my time. After I stopped panting realized I finished with a new personal record of 46:46!! My pace was 7:31 minute miles and I beat my Garmin's virtual partner by 52 seconds!

I won the the 2nd Place Award in the 55-59 age group! The runner who took first place in my age group was from Ireland...yup, they had to get an outsider to beat me!

Day Before Tune-Up 10k Race

Daily Quote: "Tune-up races serve two purposes. First, they provide feedback on our fitness, reducing an element of uncertainty about your marathon preparation. Second, they make you go through the nerves of racing, helping to reduce anxiety in the last few days and hours before the marathon. When you're at your limit in the marathon, feeling tired, wondering whether you can hang on even though there are still 10 miles to go, it helps to have been trhough the demands of racing at shorter distances. Even though the ultimate test (the marathon) is crueler, the preparation gained from shorter races is priceless." Pfitzinger/Douglas, "Advanced Marathoning," pg 36.

Today is my last taper run before the "27th Annual Turkey Trot 10k Race!"
6 miles, Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back to Sun Coast Hotel and Casino, 9:30 a.m., Sunny, 60 degrees, no wind. Average heart rate: 140. Cardiac Drift, 149 bpm. (Note: my maximum heart rate is 191 bpm.) Slow and easy run, no aches or pain. I'm already getting butterflies for tomorrow's race!

I would normally run Torrey Pines Road that partially covers the New Las Vegas Marathon course, but noticed the street is closed as the City of Las Vegas is paving the road with new asphalt! A nice new smooth surface for us marathoners! I could have ran on Torrey Pines concrete sidewalk, which is a harder and an uneven surface; opted to run up Alta Road to Sun Coast Hotel instead. Alta Road is the main bicycle route to Red Rock Canyon and crosses many busy intersections and has a steady 4% grade, something I should avoid for an easy taper...decided it wouldn't be a problem if I ran Alta Road very slowly.

I'll be leaving for work early today as to pick up my race packet. I have to work until 2:00 a.m. and the 10k race starts at 6:00 a.m., it going to be tough to race with so little sleep; wish I could take the time off from work, unfortunately we need the money badly.

A Recovery AND Taper Run

Daily Quote: "Tune-up races are important benchmarks of your fitness and prepare you mentally for the rigors of racing. Because less is at stake, even the toughest workout isn't as mentally demanding as a race. After all, in a race, when you're competing against other runners, there's a fine margin between relative success and relative failure. Similarly, in a race you're committed to finish (or you should be) whether you're having a good day or a lousy day; in a workout, if things aren't going well, you can always stop early with your pride relatively intact. --Pfitzinger/Douglas, "Advanced Marathoning," pg 36.

Today is a Recovery Run from yesterday's Long Run AND a Taper Run for this upcoming Tune-up Race, The "27th Annual Turkey Trot 10k Race."

Recovery/Taper Run.7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. 10:15 a.m. Out and back to Smoke Ranch. 66 degrees with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 144 bpm. Cardiac drift. 152 bpm. Left ankle feels so much better today, but will continue icing and pampering the ankle.

Last Long Run Before Marathon!

Daily Quote: "Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize." 1 Corinthians 9:24

Today is my last Long Run before the "2007 New Las Vegas Marathon" on December 2nd. I had originally planned a 22-miler as the last Long Run, but since my body is still tired and probably a bit overtrained, decided on a 17-miler instead. This week has been a cutback in mileage due to overtraining symptoms, but that's o.k., I'll just consider this part of a three week marathon taper.

Long Run.
17 miles. Time, 2:32. Overall Pace: 8:59 minute miles. Out and back to Martin Luther King Blvd (traverses the northern route of the New Las Vegas Marathon). The last three miles was at marathon pace of 8:00 minutes per mile. Average heart rate 144 bpm. Cardiac Drift 166 bpm. (Note: maximum heart rate is 191 bpm.) Left ankle slightly sore and will ice and pamper the ankle for the next two days.

Last year's marathon training I accomplished three 20+ Long Runs. This year's I had went crazy and ran six 20+ Long Runs! The Long Runs progressed like this: 17, 20, 18, 20, 18, 16, 20, 20, 21, 18, 20, 17. My hopes are that I haven't peaked in my training too early and that I'll arrive on the starting line healthy, fit and ready to PR!

The next two days I'll spend on recovery as to prepare for Saturday's 10k Turkey Trot Race.

Two Easy Days in a Row!

Daily Quote: "Find your own line between enough and to much running, and stay just a little on the low side of it. That's the basic rule in all training. 'The harder you work, the better you'll be' and 'It has to hurt to do any good' are myths." --Runner's World Training Diary

Today is a easy Recovery Run, which makes for two easy days in a row, which is rather unusual for me, but I'm striving to recover from overtraining.

Recovery Run.
7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Westwind Road. 10:30 a.m. 71 degrees, Sunny skies with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 144 bpm. Cardiac drift, 151 bpm. My body feels very good, no aches nor pain AND I felt eager getting out the front door again!!

Tomorrow I won't attempt my planned 22-miler, but will run a shorter 17-miler instead. Thursday I'll start tapering for Saturday's 10k Tune-up Race, "The 27th Annual Turkey Trot."

Rest Day, Thanks Allen!

Daily Quote: "Life is short... running makes it seem longer." --Baron Hansen

Today was suppose to be a Middle-Long Run of 15 miles with four miles at marathon pace, BUT decided I'm too tired and exhausted and my body is telling me I'm overtrained. I've been in denial the last several days, trying to run through the fatigue as this is my last hard week before the marathon taper. Allen's comment yesterday in my blog helped make the decision of forcing myself to take a rest day easier...THANKS ALLEN!!

Only One More Tough Week!

Daily Quote: "There is no time to think about how much I hurt; there is only time to run." --Ben Logsdon

This morning I'm feeling a little better, my left shoulder is still aching slightly from lifting luggage last Friday, my left ankle hasn't been nagging me like yesterday, but have a new rash on my lower back due from a polyester wash tag from my running shorts (I cut the tag off this afternoon). Also, I've been having problems with procrastinating getting out that front door; I'm having a lingering fatigue that lasts all day. It helps to remind myself that I only have one more tough. high mileage week before my two week taper; must take it one day at a time. My morning heart rate today is still relatively low, 42 bpm, therefore I don't think I'm suffering from overtraining, and I'm getting enough sleep, just tired from high mileage training.

Today is a General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 8:54 minute miles. Out and back from home to Brittney Mews. 10:00 a.m., Sunny 63-66 degrees. Winds SW @ 5 mph. Average heart rate: 140 bpm. Cardiac Drift 156 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. Today I played a game with the city's CATA bus, I strive to keep up with the bus down Smoke Ranch Road...I was able to wave at the driver at three separate bus stops. The last stop the bus driver gave me a mock fierce look and sped away, wasn't able to catch him again. I wonder if the driver refused to let passengers off the next stop?!?

SUMMARY, WEEK 45

Daily Quote: "Every athlete has doubts. Elite runners in particular are insecure people. You need someone to affirm that what you are doing is right." --Lynn Jennings

Today is a General Aerobic Run.
10 miles. Time, 1:31. Overall Pace, 9:06 minute miles. Out and back from home to Brittney Mews. 9:30 a.m., Sunny 55-59 degrees. Winds SW @ 10 mph. Average heart rate: 145 bpm. Cardiac Drift 160 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. My left ankle feels fine today, the RICE treatments are paying off.

SUMMARY FOR WEEK OF NOVEMBER 4-10, 2007

THREE more weeks until the "2007 New Las Vegas Marathon!" Last week was the first week of a 4-week training block (This cycle will increase my mileage the first two weeks and use the following two weeks for marathon taper). I've set a new personal weekly high of 96 miles!! I would love to reach 100 miles in weekly training, but should wait until next year to reach that milestone; my body is pretty sore, particularly my left ankle, and may repeat or even reduce next week's mileage...for the moment I'll be deciding day-to-day how much additional training I can handle without breaking down.

I'm currently 168 pounds on a six foot frame, which is the same weight as last week...I'm rather surprised as I've been eating constantly and thought I would actually be gaining weight. The high mileage must be keeping my metabolism up and the body weight stable, nevertheless, I should strive to lose more weight before the marathon.

I'm ashamed to admit it, but only did one weight circuit training last week, just not enough time in the day to do all the additional crosstraining exercises and still increase mileage. I'll strive to do better next week.

My morning heart rates have remained low, 40-44 bpm. I'm pretty happy that I managed 7-8 hours throughout the week AND slept 10 hours yesterday! I'm also taking short naps (approximately 20 minutes) after my Long Run and Medium Long Run.

A short recap of last week's mileage:
Sunday: Medium-Long Run, 15 miles.
Monday: General Aerobic Run, 10 miles.
Tuesday: Doubles, AM: Recovery Run, 7 miles. Later AM: Recovery Run, 7 miles.
Wednesday: Long Run, 20 miles.
Thursday: Doubles, AM: Recovery Run, 7 miles. Later AM: General Aerobic Run, 8 miles.
Friday: Medium-Long Run + MP Tempo, 12 miles.
Saturday: General Aerobic Run,
Total Weekly Miles: 96 miles.

Cautious Tempo Run

Daily Quote: "Bill Bowerman was, and is, and ever shall be a generous, ornery, profane, beatific, unyielding, antic, impenetrably complex Oregon original. As a freshman, I found him deeply disturbing. Once he bet me a case of Nutrament that I couldn't break 2.00 for the 880 on a freezing Saturday morning. I ran with control, hitting the 440 in 60. I could feel myself accelerating in the last lap. Near the finish I knew I'd done it. I slowed and turned, gasping to hear the time. "2.00,3" he said. "Good try." I leaped on him, screaming made insane with outrage. He allowed me to wrestle the watch away from him. It read 1.56,6." --Kenny Moore

No weight circuit training today, I was too tired and opted to return home and sleep instead. I feel a little guilty about skipping my strength workout, which is pretty silly, if I need the rest I shouldn't feel guilty.

Today is a Medium-Long Run + Marathon Pace Miles.
12 miles. Time, 1:42 . Overall Pace, 8:30. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 8 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. (Note: my maximum heart rate is 191 bpm) Average heart rate: 149 bpm. Cardiac drift: 169 bpm. I was very cautious during my Tempo Run, if my left ankle showed any additional strain I planned to shut down the workout. Fortunately, after my two mile warmup my left ankle felt fine and proceeded to have a very productive workout. I'll continue to keep a close eye on my ankle and use RICE treatments.

Sort of Recovery

Daily Quote: "Running is like mouthwash; if you can feel the burn, it's working." --Brian Tackett

Today is "Doubles" when I run twice in one day. Today is a little different, I ran a Recovery Run in the early morning, and a longer General Aerobic Run when I awoke.

Early AM. After work and before bedtime: Recovery Run. 7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. 2:15 a.m. Out and back to Smoke Ranch. Calm night, 55 degrees with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 144 bpm. Cardiac drift. 151 bpm.

Later AM. After sleeping eight hours. General Aerobic Run. 8 miles. Time, 1:16. Overall Pace, 9:30 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:30 a.m. 64 degrees, Sunny skies with 8 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. My left ankle is a little sore, but other than the ankle my body feels fine. I'm nervous about tomorrow's Tempo Run, if my ankle is still sore, I'll run a Recovery Run instead. I feel like kicking myself, I shouldn't have added additional miles and just had my normal Recovery Runs...it's too close to my marathon to get an injury!!!

Tough Long Run

Daily Quote: "You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face." --Gatorade

Early AM (2:15 a.m.): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I was exhausted from working last night, not because it was busy, but because it was slow and walked 90 minutes around the cab staging otherwise known as "the pit."

Today the temperature reached 83 degrees, which tied the high temperature for this date! Needless to say, I had a tough time with today's 20-miler due to a late start and running hot!

Long Run. (after sleeping seven hours)
20 miles. Time, 3:11. Overall pace, 9:33 minute miles. 10:30 a.m., Sunny 77-81 degrees, Winds calm, SW at 5 mph. Out and back from home to Bonanza/H St that traverses the New Las Vegas Marathon Route. Last mile at marathon pace (8:00 minute mile). Average heart rate 148 bpm. Cardiac drift 166 bpm. (Note: my maximum heart rate is 191 bpm.) My intentions was to run a 22-miler, but I started later than I should, and decided to run my usual 20-miler. I did accomplish seven hours of sleep, nevertheless, must run earlier to avoid the heat. I brought plenty of fluids, still a tough workout as I struggled through the last mile's marathon pace.

Wore my new Garmin Forerunner 305 for the first time and it worked like a charm!! Since I've owned a Garmin 205 previously (doesn't have the heart rate monitor like the 305's model), the learning curve is much easier; I still need to set the alarm settings for my heart rate perimeters.

New Toy!

Daily Quote: "Some people don't have the guts for distance racing. The polite term for them is sprinters." --anonymous

Today I purchased a Garmin Forerunner 305! I visited the Sport Chalet and they only had a display model, but the store manager let me have the model for a steal...$199.00!! It's in the charger now, and should be able to use it for tomorrow's Long Run.

Today is "Doubles" when I run twice in one day.

Early AM. After work and before bedtime: Recovery Run. 7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. 2:15 a.m. Out and back to Smoke Ranch. Calm night, 58 degrees with 7 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 143 bpm. Cardiac drift. 150 bpm. Normally I would run 6 miles after work, but was enjoying my run so much that I stretched the distance to 7 miles.

Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:08. Overall Pace, 9:42 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:30 a.m. 64 degrees, Sunny skies with 8 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. I skipped my usual nap and went shopping, finally found a Garmin 305...it feels like Christmas!

The Switcheroo

Daily Quote: "Other people may not have high expectations of me, but I have high expectations for myself." -- Shannon Miller

Normally I would run a Medium Long Run today and yesterday would have been a General Aerobic Run....but, decided to run a Medium Long Run yesterday as this would give me two relatively easy days before Wednesday's Long Run. Last week's Long Run I was slower and more sore than normal, I'm hoping this small switcheroo will give me a stronger Long Run and less chance of injury. I only have two 20+ Long Runs left before I start my taper.

Early AM (2:15 a.m.): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I'm not sure what I'll do about my weight training during the upcoming marathon taper...maybe the week before the marathon not do any weights as to be totally rested and recovered?!?

Today is a General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 8:54 minute miles. Out and back from home to Brittney Mews. 9:00 a.m., Sunny 63-66 degrees. Winds SW @ 5 mph. Average heart rate: 140 bpm. Cardiac Drift 156 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. Body feel strong and fit, could have ran faster, but striving to stay within the heart rate perimeters for a General Aerobic Run.

Called several sport stores and running stores today, they don't carry the Garmin Forerunner lines as they can't compete with online prices. One running shoe store owner recommended I contact Walmart.com as they have prices that nobody can compete against. Unfortunately, I prefer not to purchase anything from Walmart due to their unfair labor practices.

To Turkey Trot or Not?

Daily Quote: "To win without risk is to triumph without glory."
-Pierre Cornielle

Should I run the Turkey Trot 10k this year? In the past I wouldn't even consider running the Turkey Trot as it was always in the middle of my taper for the "New Las Vegas Marathon." This year is different, as I'm experimenting with a two week taper AND the Turkey Trot is being held the Saturday before Thanksgiving, November 17th. I'll wait until the Friday before the race to decide whether or not I'll run.

Today is a Medium-Long Run.
15 miles. Time, 2:15. Overall Pace, 9:00 minute miles. The last two miles was at Marathon Pace, 8:00 minute miles. Out and back from home to Craig Road that covers five miles of the northern section "New Las Vegas Marathon" course. 7:30 a.m.! Sunny, 60-69 degrees, Wind SW at 10 mph. Average heart rate: 140 bpm. Cardiac drift: 153 bpm. (Note: my maximum heart rate is 191 bpm). No aches nor pain.

Went to bed early last night so I can awake earlier...day light savings time change and temperature to reach 83 degrees today and didn't want to fight the heat. Difficult to maintain pace without my trusty Garmin, trying to calculate my marathon pace during the last two miles wasn't easy either. My fingers will do the walking through the Yellow Pages for a Garmin Forerunner 305 this week.

Our bowling team, "One Wonders" won three games out of four (won two games and pins overall) We're now in second place in the Gorman Bishop Bowling League. My bowling average went up again, it's now 160! The team that didn't show up a couple of weeks ago still needs to make up those games, therefore we could still crawl back to first place during the week.

SUMMARY, WEEK 44

Daily Quote: "Listen to your body. Do not be a blind and deaf tenant."
--Dr. George Sheehan

I received an email from the New Las Vegas Marathon organization with additional information about the course:

--The cast of "Spamalot will have a themed water station at Mile 2.
--Elvis will be keeping runners posted at each mile, marked by 8 foot signs!
--Blue Man Group will perform live at a secret location on the course.
--Emerald Nuts will host snack stations in the last five miles.
--Cirque du Soleil All Star Band will have a live performance at the finish line and all women will receive a rose from FTD!

New technology at the New Las Vegas Marathon too, some sort of disposable timing chip technology that's attached to the race bib...what will they think of next???

Today is a Recovery Run.
7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 10:00 a.m. Sunny, 63-66 degrees with no wind. Average heart rate: 145 bpm. Cardiac Drift: 150 bpm. (Note: my maximum heart rate is 191 bpm) The weather was perfect and felt very relaxed and contented throughout the run. How I LOVE running!!

SUMMARY FOR WEEK OF OCTOBER 28 - NOVEMBER 3, 2007

FOUR more weeks until "2007 New Las Vegas Marathon!" Last week was the fourth week of a 4-week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). My total mileage was 72 miles for this last Recovery Week and feel well rested for the next four weeks training before the marathon. I'm planning on tapering for only two weeks, therefore my next two weeks will be high mileage.

I gained one pound during last week's reduced mileage and I'm currently 168 pounds on a six foot frame. I should be lighter, but not stressing too much about it as I'm now the same exact weight as last year's marathon and did very well.

I accomplished THREE weight circuit sessions last week! Reduced mileage does give me more time for other activities too, such as eating and sleeping!!

My morning heart rates have remained low, 39-43 bpm. Every night I managed 7-8 hours of sound sleep! I even was able to take a long nap after my Long Run.

The last 4 week training block:
Week 41: 92 miles.
Week 42: 92 miles. (repeated last week's mileage as body felt overtrained.
Week 43: 94 miles. (my longest weekly mileage ever!!)
Week 44: 72 Miles. (Recovery Week)

A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long Run, 13 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: Long Run, 18 miles.
Thursday: Recovery Run, 7 miles.
Friday: General Aerobic Run, 10 miles.
Saturday: Recovery Run, 7 miles.
Total Weekly Mileage: 72 miles.

Lazy Day

Daily Quote: "It's rude to count people as you pass them. Out loud."
-Adidas ad

Normally today would be a speed workout, but since I'm still in Recovery Week I'll do a slow General Aerobic Run instead.

General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 8:54 minute miles. Out and back from home to Brittney Mews. 9:30 a.m., Sunny 57-61 degrees. Winds SW @ 5mph. Average heart rate: 142 bpm. Cardiac Drift 150 bpm. (Note: my maximum heart rate is 191 bpm.) I felt very lazy today, after my run spent an hour on the computer than took an hour nap before work. I always feel guilty when I don't do any speed work for the week, although I know I need the recovery.

Played with the Gamin Forerunner trying to fix the darn thing as it still refuses to recharge. When I press the watch against the charging stand it'll momentarily start charging, but as soon as I stop the pressure it stops charging! Obviously something wrong with the connection between watch and charging stand. I'll try and work on the Garmin again tomorrow, I might have to bite the bullet and purchase the newer model.

New Book, "Strides"

Daily Quote: ""We all know how fast we are, and you can't lie about that. You and I could write poems, and I could say: 'My poem is better' and you could say: 'Mine is better' and who would say? I know people who run faster than me and I know people who run slower than me, and there's no arguing about it." --Ben Cheever

Today I stopped at Border Books and bought a new running book, "Strides," by Ben Cheever. The book should keep me busy during next week when Las Vegas has no major conventions in town and can catch up on my reading in my lonely cab.

The columnist, Karen Holts says, "Strides is a hard book to label. It combines history, memoir and narrative journalism. It’s also an inspirational book, especially for those of us working up the resolve to train for a marathon. Ben traces his own evolution from 28-year-old, cigarette-cadging couch potato to 59-year-old avid marathoner. In the book, he runs all over the world--Iraq, Kenya, the Medoc region of France (where, refreshingly, wine is considered a sports drink). But my favorite part takes place closer to home, when he talks about completing a marathon on the day his father won the Pulitzer."

Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I have more energy than usual and felt really pumped after my workout.

Normally this would be a "Doubles" day when I run twice in one day, but I'm now in Recovery Week and decided to run just once today.

Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:17 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:00 a.m. Sunny, 70-73 degrees with no wind. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm.

Garmin Forerunner 205 is still having problems recharging. Running without my Garmin today is like a car without a speedometer, tachometer and odometer. Today wore my trusty Timex Ironman watch (watch is eight years old and still ticking!) and my Polar Heart Rate Monitor, feels like my training routine three years ago! Fortunately most of my out and back runs from my front door has been done in every direction at least a hundred times and know the mileage marks by heart.

Garmin Forerunner 205

Daily Quote: "The true test of a man's character is what he does when he knows he won't get caught." --Anonymous

Frustrating! This morning I notice that my Garmin Forerunner 205 (GPS personal trainer) is having troubles getting charged, unfortunately my Garmin is over two years old and the warranty has expired. Funny how much I depend on this tool to help keep me on pace and to read mile splits for later analysis. I may have to invest in the fancier (see photo) Garmin Forerunner 305 soon! Today I'm going to have to rely on my Polar Heart Rate Monitor and strive to maintain at least consistent effort.

Today is my Long Run.

18 miles. Time, 2:54. Overall Pace, 9:42. Out and back to Smoke Ranch Road that traverses the New Las Vegas Marathon course. 10:00 a.m. Sunny, 66-71 degrees, Wind SW @ 12 mph. Average heart rate: 145 bpm. Cardiac Drift: 148 bpm. (Note: maximum heart rate is 191 bpm) No marathon pace miles today. This week is Recovery Week therefore I cut-back my Long Run Mileage a little as my marathon taper is just around the corner. Really miss wearing my Garmin Forerunner, at least I know the mile markers on this course extremely well.

New Balance 858

Daily Quote: “Before you criticize someone, you should walk a mile in their shoes. That way when you criticize them, you are a mile away from them and you have their shoes.” --Jack Handey

I was reading my new Runner's World Magazine today (December 2007), the Winter Shoe Guide, and came across the shoes I bought last month, New Balance 858. I was pleased and tickled that Runner's World awarded the NB858 the "Best Runner's Update!" The writers say:

"The 858 is built on a new last that's broader in the forefoot and more snug in the heel for a fit that accommodates more runners. New Balance put a seam-free lining in the upper to help keep blisters at bay. Additional flex grooves in the midsole make this version slightly more flexible, according to RW Shoe Lab tests, while the plastic arch support now lies below a layer of forum to smooth out the feel underfoot." (pg 109) End of Quote.

I have flat feet, but have moderate pronation, and stability shoes work well for me. I find the NB858 a little heavy, but that's expected for all the pronation devices, which will help keep me injury free. Although I bought these shoes last month, I already have 202 miles on them, they feel and look like they're brand new. I'm rotating the NB858 with ASICS-2110 that's also a stability shoe.

Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Normally this would be a "Doubles" day when I run twice in one day, but I'm now in Recovery Week and decided to run just once today.

Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:17 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:00 a.m. Sunny, 74-76 degrees with no wind. Late start this morning as I spent too much time on the Internet...must stop procrastinating!

Small Cut-Back

Daily Quote: "Shoot for the moon. Even if you miss it you will land among the stars." -- Les Brown

Today is a small cut-back on my Medium Long Run as this week is a Recovery Week.

Medium-Long Run.
13 miles. Time, 2:01. Average pace, 9:20. Out and back on Carey Road. 8:00 a.m., Overcast, 56-60 degrees, Wind SW @ 8 mph. Average heart rate: 145 bpm. Cardiac drift: 151 bpm (Note: my maximum heart rate is 191 bpm) Last three miles at marathon pace (8:00 minute miles.) No aches nor pain. I didn't need to drink much water during the run, no doubt due to the cooler temperatures.

SUMMARY, WEEK 43

Daily Quote: "Running is real and relatively simple…but it ain't easy." --Mark Will-Weber

I'm a little behind on my blog as Suzie, Lisa, and I went to Flagstaff over the weekend to visit relatives. I had a great time in much cooler temperatures running on the Flagstaff Trail System. The trail system in Flagstaff is fantastic, well groomed trails through thick Ponderosa Pine trees.

This early morning did a General Aerobic Run on the trails
10 miles. Time, 1:36. Overall Pace, 9:40 minute miles. Out & Back on the Flagstaff Trail System. 7:30 a.m., 30-35 degrees, little wind. Average Heart rate: 144 bpm. Cardiac drift: 149 bpm. Trail running is slower than road running, but heart rate was relatively the same effort. Ankles were a little sore as I'm not used to running on gravel and steep uphills/downhills, but I should be o.k. tomorrow.

Our bowling team, "One Wonders," is currently in FIRST PLACE!! This is the first time our team has reached the top of the Bishop Gorman League standings.

SUMMARY FOR WEEK OF OCTOBER 21-27, 2007

Five more weeks until "2007 New Las Vegas Marathon!" Last week was the third week of a 4-week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). I slightly increased my weekly mileage to 94 miles!! 94 miles is my highest weekly mileage ever! Next week is a Recovery Week, but will cut my mileage by less than 20 percent as I'll be approaching my marathon taper in two more weeks (this year I'll be experimenting with a two-week taper rather than my usual three week taper.)

I only lost one pound even though I had ran my highest weekly mileage of 94 miles...next week is Recovery Week and must keep a close eye on my calorie intake.

I did two weight circuit workouts last week, failed on accomplishing three weight sessions. Hopefully next week's Recovery Week will give me more time to strength train.

My morning heart rates have remained a low 39-42 bpm. I was able to sleep 7-8 hours every night last week! Now that the temperatures are cooler in Vegas I don't need to awake so early as to avoid the heat.

A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long Run, 15 miles.
Tuesday: Doubles: Early AM, 6 miles. Later AM, 7 miles.
Wednesday: Long Run, 21 miles.
Thursday: Doubles: Early AM, 6 miles. Later AM, 7 miles.
Friday: Medium Long Run + Marathon Pace, 12 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 94 miles.

Lazy Recovery Day

Daily Quote: "Stadiums are for spectators. We runners have nature and that is much better." --Juha Vaatainen

Today is "Doubles" when I run twice in one day.

Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Calm night, 60 degrees with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 142 bpm. Cardiac drift. 149 bpm. Scary dog at Torrey Pines/Alta, but I must have been scarier as the dog ran away.

Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:04. Overall Pace, 9:08 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 10:30 a.m. 69 degrees, Sunny skies with 8 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. I feel very lazy and didn't do any chores nor errands this morning, just went back to bed and took a two hour nap.

21-Miler!

Daily Quote: "It is a rough road that leads to the heights of greatness." --Seneca

Today is my longest run of the year, a 21-miler!!

Long Run.
21 miles. Time, 3:20. Overall pace, 9:33 minute miles. 9:30 a.m., Sunny 79-80 degrees, Winds calm, SW at 5 mph. Out and back from home to Bonanza/H St that traverses the New Las Vegas Marathon Route. Average heart rate 152 bpm. Cardiac drift 172 bpm. (Note: my maximum heart rate is 191 bpm.)

The weather was fairly warm and ran out of fluids about the 17 mile mark; I had a five dollar bill in my Camelbak zipper pocket and stopped at a K-Store on the intersection of Rancho and Smoke Ranch Road and bought a 32 ounce Lime Gatorade to refill my Camelbak's bladder. Nothing like ice cold Gatorade to quench my thirst! Had plenty of Gatorade left as I only had four more miles, will finish off Camelbak's Gatorade during tomorrow's run. (Note: Gatorade will be at the New Las Vegas Marathon's water stops).

I didn't have the energy to run any marathon pace miles today, but probably unwise to increase BOTH distance and speed at the same time. Next week is a Recovery Week and will slightly decrease my mileage to 18 miles and then will strive to do three marathon pace miles.

Other than a small rash under my right arm (due from the rubbing of Camelbak's backpack style harness) didn't have any aches nor pains.

Back Pain is Gone

Daily Quote: "I had as many doubts as anyone else. Standing on the starting line, we're all cowards."-- Alberto Salazar

The mysterious lower back pain I had during yesterday's Medium-Long Run has disappeared! I'm still puzzled at the cause of the back pain, maybe slept on it wrong, or due from one of my fancy bowling moves, lifting luggage from cab's trunk, or just getting old. Whatever the cause, thankfully it wasn't serious!!

Today is "Doubles" when I run twice in one day.

Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:20 a.m. Out and back on Lanning Route. Calm night, 59 degrees with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 141 bpm. Cardiac drift. 144 bpm. I was very cautious and warmed up, stretched, and rubbed lower back, but didn't feel any back pain...where did it go?

Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:04. Overall Pace, 9:08 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:35 a.m.!! 62 degrees, Sunny skies with 10 mph wind. Average heart rate: 142 bpm. Cardiac drift, 148 bpm.

The "One Wonders" Bowling Team

Daily Quote: "Even if you're on the right track, you'll get run over if you just sit there." -- Will Rogers

My bowling team, "One Wonders" plays on the Bishop Gorman League that meets at the Gold Coast Bowling Alley on Sunday nights. Last year we named the team "One Wonders" because we normally would win just one game out of four (the scoring is three bowled games and total pins) AND we had a tendency to get only one pin during the first throw! The "One Wonders" team consist of Glenn and Mary Ely, my wife Suzie, and myself.

Last night we bowled against "The A Team" who routinely swept us last season, but this time the result was much different. We lost the first game against them, but barely won the second game, then clobbered them on the last game, PLUS winning overall...Yup, we won three games out of four!!!! I'm very proud of our team, "One Wonders!

This morning is a Medium Long Run + Marathon Pace.
15 miles. Time, 2:16. Overall Pace, 9:04 minute miles. The last two miles was at Marathon Pace, 8:00 minute miles. Out and back from home to Craig Road that covers five miles of the northern section "New Las Vegas Marathon" course. 9:30 a.m. Sunny, 55-61 degrees, Wind SW at 10 mph. Average heart rate: 146 bpm. Cardiac drift: 160 bpm. My pace was the same as last week, but effort and heart rate was much lower, which I'm mainly contributing to the cooler temperatures. I had a sore lower back afterwards, which is a new pain, worrisome as my marathon, "The New Las Vegas Marathon," is just around the corner. I took an ice bath and will take ibruprofen for the rest of the night.