Daily Quote: "Happiness is a form of courage." --Bob Phillips
I feel much better than yesterday, I'm not as congested and am fully rested as I slept a total of eight hours. Normally I would do speed work on Fridays, but decided to stay inside on a treadmill today as to avoid the strong winds and accompanied pollution that might be infecting my respiratory tract.
Today is Speed Work - Intervals.
6 miles. Time, 49:28. Pace, 8:14 minute miles. Life Fitness Treadmill set at 1% grade. Warmup: 1 mile at 6.5 mph. Intervals: 5 x 1/2 mile at 8.6 mph (6:59 minute miles). Jog intervals are 1/4 mile at 6.0 mph. Cool down: 1 mile at 6.5 mph. Average heart rate: 158 bpm. Cardiac drift: 182 bpm.
I did five intervals (last week was three intervals) and would have done more, but my heart rate was too high during the fifth jog interval, which went beyond my 70% of maximum heart rate reserve ceiling for a recovery jog. Next week's speed work will attempt six intervals at 8.6 mph. Note: my last 5k race was at 7:15 minute per mile pace and set a personal record, therefore if I can do these intervals repeatedly at 6:59 minute pace I should be able to achieve a personal record in next month's race.
Wednesday, February 28, 2007
Tuesday, February 27, 2007
WINDY!
Daily Quote: "One of the advantages of being disorderly is that one is constantly making exciting discoveries." --A.A. Milne
Today was extremely windy causing power outages, downed lines, and heavy air pollution. Probably unwise that I ran out in the wind again this morning as I've been coughing up heavy phlegm, the next time it's this windy I'll run on the treadmill.
Today is a Recovery Run.
7 miles. Time, 1:05. Pace, 9:17 minute miles. Out and back on Lanning Route. Partly cloudy, 54 degrees, Winds SW @ 25-30 mph with gusts to around 45 mph!! Tough headwinds, but kept repeating my mantra, "I LOVE the wind!"
Today was extremely windy causing power outages, downed lines, and heavy air pollution. Probably unwise that I ran out in the wind again this morning as I've been coughing up heavy phlegm, the next time it's this windy I'll run on the treadmill.
Today is a Recovery Run.
7 miles. Time, 1:05. Pace, 9:17 minute miles. Out and back on Lanning Route. Partly cloudy, 54 degrees, Winds SW @ 25-30 mph with gusts to around 45 mph!! Tough headwinds, but kept repeating my mantra, "I LOVE the wind!"
Monday, February 26, 2007
A Strong 15 Miler
Daily Quote: "I did not attend his funeral, but I wrote a nice letter saying I approved of it." --Mark Twain
Today is a Long Run.
15 miles. Time, 2:17. Pace, 9:08 minutes miles (the last two miles was half-marathon pace of 8:00 minute miles). Out and back on Torrey Pines Route, which partly encompasses the "New Las Vegas Marathon" course. Weather was breezy, to say the least, Partly cloudy, 60-62 degrees, Wind SW @ 10-15 mph with GUSTS AROUND 35 MPH!! Average heart rate: 147 bpm. Cardiac drift: 160 bpm. This 15 miler is the longest run so far this year! Although the gusts were tough, I felt very strong and could have gone faster and farther.
Tomorrow's weather forcast isn't much better:
Tuesday...Partly sunny. Windy. Highs around 60. Southwest wind 20 to 30 mph. Gusts up to 45 mph decreasing to 35 mph in the afternoon. Thankfully, tomorrow is a scheduled Recovery Run and won't have to be out there for long.
Today is a Long Run.
15 miles. Time, 2:17. Pace, 9:08 minutes miles (the last two miles was half-marathon pace of 8:00 minute miles). Out and back on Torrey Pines Route, which partly encompasses the "New Las Vegas Marathon" course. Weather was breezy, to say the least, Partly cloudy, 60-62 degrees, Wind SW @ 10-15 mph with GUSTS AROUND 35 MPH!! Average heart rate: 147 bpm. Cardiac drift: 160 bpm. This 15 miler is the longest run so far this year! Although the gusts were tough, I felt very strong and could have gone faster and farther.
Tomorrow's weather forcast isn't much better:
Tuesday...Partly sunny. Windy. Highs around 60. Southwest wind 20 to 30 mph. Gusts up to 45 mph decreasing to 35 mph in the afternoon. Thankfully, tomorrow is a scheduled Recovery Run and won't have to be out there for long.
Sunday, February 25, 2007
A Room with a View
Daily Quote: "Show me a satisfied man--and I will show you a failure." --Thomas Edison Checker Cab Company has approved my time off for the Salt Lake City Half Marathon! Today I made a reservation at the University Guest House, which according to the net: "Located on the Salt Lake City Marathon starting line. Mere minutes by shuttle to any spot in Salt Lake City and adjacent to the Fort Douglas TRAX Station, the spectacularly situated guesthouse offers visitors comfort and convenience at attractive rates. Easy access to the Bonneville Shoreline Trail" I'll be leaving Las Vegas early Friday morning and should be fully rested before Saturday's race start!
Today was a Recovery Run.
6 miles. Time, 56:29. Pace, 9:24 minute miles. Out and back on Lanning Route. Sunny, 60 degrees, Wind SE @ 14 mph. Comfortable run even though the wind gusts were strong...I'm getting rather used to the wind, I'll be a monster during a race with no wind! Average heart rate: 143 bpm, Cardiac Drift: 151 bpm. My alternate training shoes, Mizuno Alchemy, now has 420 miles on them, but doesn't show much wear and tear, will still retire them at 500 miles.
Saturday, February 24, 2007
SUMMARY: Week 8
Daily Quote: "My kid brother was sent from heaven. They must like it quiet up there." --Bob Phillips.
Today was the last day of my 9:00 a.m. bowling lessons!! I'm now free to run earlier in the day. My bowling league meets on Sunday nights at 6:00 p.m. and my bowling average should be higher now that I've perfected my hook.
Today was a General Aerobic Run.
9 miles. Time, 1:25. Pace, 9:25 minute miles. Out and back on Lindell Route. Partly Cloudy, 51 degrees, Wind SE @ 8 mph. Body has recovered very well from last Saturday's race and yesterday's short speed session. Will increase mileage and speed next week.
SUMMARY FOR WEEK OF FEBRUARY 18-24, 2007
Last week was somewhat of a recovery week from last week's 5k race, therefore only ran 56 miles. I also returned to running seven days a week.
Lost one pound of weight, I'm now 171 pounds on a six foot frame. I would be very happy if I could lose one pound per week until I reach 160 pounds, but realize it'll be a tough goal to reach.
I've improved on my sleeping habits with several days of eight hours of sound sleep! My morning heart rates has been low, about 141-144 bpm.
Registered for 5k race on March 17th, "The Come Catch a Leprechaun."
Short recap of last week's mileage:
Sunday: Recovery from 5k race, 6 miles.
Monday: Recovery from 5k race, 6 miles.
Tuesday: Long Run, 13 miles.
Wednesday: Recovery run, 6 miles.
Thursday: General Aerobic Run, 9 miles.
Friday: Intervals, 7 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILES: 56 miles.
Today was the last day of my 9:00 a.m. bowling lessons!! I'm now free to run earlier in the day. My bowling league meets on Sunday nights at 6:00 p.m. and my bowling average should be higher now that I've perfected my hook.
Today was a General Aerobic Run.
9 miles. Time, 1:25. Pace, 9:25 minute miles. Out and back on Lindell Route. Partly Cloudy, 51 degrees, Wind SE @ 8 mph. Body has recovered very well from last Saturday's race and yesterday's short speed session. Will increase mileage and speed next week.
SUMMARY FOR WEEK OF FEBRUARY 18-24, 2007
Last week was somewhat of a recovery week from last week's 5k race, therefore only ran 56 miles. I also returned to running seven days a week.
Lost one pound of weight, I'm now 171 pounds on a six foot frame. I would be very happy if I could lose one pound per week until I reach 160 pounds, but realize it'll be a tough goal to reach.
I've improved on my sleeping habits with several days of eight hours of sound sleep! My morning heart rates has been low, about 141-144 bpm.
Registered for 5k race on March 17th, "The Come Catch a Leprechaun."
Short recap of last week's mileage:
Sunday: Recovery from 5k race, 6 miles.
Monday: Recovery from 5k race, 6 miles.
Tuesday: Long Run, 13 miles.
Wednesday: Recovery run, 6 miles.
Thursday: General Aerobic Run, 9 miles.
Friday: Intervals, 7 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILES: 56 miles.
Friday, February 23, 2007
Return to Intervals
Daily Quote: "Old age is when you find yourself using one bend-over to pick up two things." --Bob Phillips
Today is Speed Work.
7 miles. Time, 1:03. Life Fitness Treadmill set at 1% Grade. Warmup: 2 miles @ 6.5 mph. Intervals: 3 x 1/2 mile @ 8.6 mph (8.6 mph = 6:59 minutes miles, my 5k race pace.) Jog Intervals: 1/4 mile @ 6.0 mph. Cooldown: 2 miles @ 6.5 mph. Average heart rate: 159 bpm. Cardiac Drift: 184 bpm. Ran only three 1/2 mile intervals as this week is somewhat of a recovery week.
Renewed my 24 Fitness Health Club membership today. I need to utilize other features of the gym this year besides the treadmill. Maybe swimming, stationary cycling, a yoga class, and/or weight lifting? The crosstraining could help with my desire to become a lighter and more fit runner.
Today is Speed Work.
7 miles. Time, 1:03. Life Fitness Treadmill set at 1% Grade. Warmup: 2 miles @ 6.5 mph. Intervals: 3 x 1/2 mile @ 8.6 mph (8.6 mph = 6:59 minutes miles, my 5k race pace.) Jog Intervals: 1/4 mile @ 6.0 mph. Cooldown: 2 miles @ 6.5 mph. Average heart rate: 159 bpm. Cardiac Drift: 184 bpm. Ran only three 1/2 mile intervals as this week is somewhat of a recovery week.
Renewed my 24 Fitness Health Club membership today. I need to utilize other features of the gym this year besides the treadmill. Maybe swimming, stationary cycling, a yoga class, and/or weight lifting? The crosstraining could help with my desire to become a lighter and more fit runner.
Thursday, February 22, 2007
Registered for another 5k Race
Daily Quote: "Never take anyone's advice." --George Bernard Shaw
I'm still in recovery week from my last 5k race and have already registered today for ANOTHER 5k race, "The 8th Annual Come Catch a Leprechaun 5k Race," which is on March 17th (St. Patrick's Day, natch) and held at the same Saturn of Henderson Valley Auto Mall location. I'm quite familiar with this course and I've had several personal bests here in the past. Maybe I can lower my 5k personal best from last week's 22:32?
Today was a General Aerobic Run.
9 miles. Time, 1:22. Pace, 9:06. Out and back on Lindell Route. Partly Cloudy, 63 degrees!!, Wind SW @ 12 mph. Average heart rate: 142 bpm. Cardiac drift: 160 bpm. My body felt great and wanted to go faster, I had to constantly keep reigning myself into the zone. Tomorrow I'll appease the body and do a speed workout.
I'm still in recovery week from my last 5k race and have already registered today for ANOTHER 5k race, "The 8th Annual Come Catch a Leprechaun 5k Race," which is on March 17th (St. Patrick's Day, natch) and held at the same Saturn of Henderson Valley Auto Mall location. I'm quite familiar with this course and I've had several personal bests here in the past. Maybe I can lower my 5k personal best from last week's 22:32?
Today was a General Aerobic Run.
9 miles. Time, 1:22. Pace, 9:06. Out and back on Lindell Route. Partly Cloudy, 63 degrees!!, Wind SW @ 12 mph. Average heart rate: 142 bpm. Cardiac drift: 160 bpm. My body felt great and wanted to go faster, I had to constantly keep reigning myself into the zone. Tomorrow I'll appease the body and do a speed workout.
Wednesday, February 21, 2007
Perfect Running Weather!
Today's Quote: "I feel about airplanes the way I feel about diets. It seems that they are wonderful things for other people to go on." --Jean Kerr
Today was a Recovery Run.
6 miles. Time, :57 minutes. Pace, 9:30 minutes per mile. Out and back on Lanning Route. Weather is fantastic, partly cloudy, 52 degrees, winds east at 3 mph! This afternoon the temperatures will reach to the upper 60's. This weather should remain stable throughout the week!!
I did something very rare this morning, I actually slept a full eight hours! I'll strive for more rest as I'm heading for my mid-day nap soon. My morning heart rate was at a healthy 42 beats per minute.
Today was a Recovery Run.
6 miles. Time, :57 minutes. Pace, 9:30 minutes per mile. Out and back on Lanning Route. Weather is fantastic, partly cloudy, 52 degrees, winds east at 3 mph! This afternoon the temperatures will reach to the upper 60's. This weather should remain stable throughout the week!!
I did something very rare this morning, I actually slept a full eight hours! I'll strive for more rest as I'm heading for my mid-day nap soon. My morning heart rate was at a healthy 42 beats per minute.
Pictures of Third Annual President's Day 5k Race
The start of the 3rd Annual President's Day 5k Race. I know what you're thinking, Bruce must be the one with the "BIG HEAD!" Nope the Big Head is the Findlay Chevrolet Mascot, I'm the one third on the left with sunglasses.
Just finished the first mile, which is a loop around Findlay Chevrolet. The kid "60" was amazing during that first mile. I'm the old dude #115
The downhill stretch to the finish line. I passed several middle age runners thinking they might be in my age group, but discovered later they were 10 years younger than me, the only other runner in my age group, Aurelio Herrera, finished one minute and 28 seconds ahead of me.
Award Ceremony Photograph with the First Place Finisher, Aurelio Herrera, who finished in 21:04!!
Tuesday, February 20, 2007
Back to Half Marathon Training
Daily Quote: "Curro, ergo sum" (I run, therefore I am). --Roger Scruton
I'm now back to half-marathon training, after the distractions of tapering, racing a 5k, and a two day recovery!
Today is a Long Run.
13 miles. Time, 2:01. Pace, 9:18 minute miles. Out and back on Torrey Pines Road, that partially covers the "New Las Vegas Marathon" route. Weather is clear, 42 degrees, Wind: East @ 9 mph. Average heart rate 142 bpm. Cardiac drift: 150 bpm. Nice and easy long run with no fartleks nor half-marathon pace miles as I'm still somewhat cautious due to my racing last Saturday. I don't feel any aches nor pains, but I'm not taking any chances of over stressing my body.
I have to admit, I really enjoyed the break from half-marathon training and the 5k race was fun, especially when I accomplished a 5k personal record. I may run another 5k race next month.
I'm now back to half-marathon training, after the distractions of tapering, racing a 5k, and a two day recovery!
Today is a Long Run.
13 miles. Time, 2:01. Pace, 9:18 minute miles. Out and back on Torrey Pines Road, that partially covers the "New Las Vegas Marathon" route. Weather is clear, 42 degrees, Wind: East @ 9 mph. Average heart rate 142 bpm. Cardiac drift: 150 bpm. Nice and easy long run with no fartleks nor half-marathon pace miles as I'm still somewhat cautious due to my racing last Saturday. I don't feel any aches nor pains, but I'm not taking any chances of over stressing my body.
I have to admit, I really enjoyed the break from half-marathon training and the 5k race was fun, especially when I accomplished a 5k personal record. I may run another 5k race next month.
Sunday, February 18, 2007
Summary: Week 7
Daily Quote: "We almost never think of the present, and when we do, it is only to see what light it throws on our plans for the future." --Blaise Pascal
Today is a Recovery Day.
6 miles. Time, 1:00. Pace: 10 minutes per mile. Out and back on Lanning Route. Sunny, 51 degrees, Wind: South @ 8 mph. Average heart rate: 138 bpm. Cardiac drift: 147 bpm. Ran very slow and easy as I'm recovering from yesterday's 5k race. One day after setting a 5k record my body has no ill effects, no pain, nor soreness, even my morning heart rate was only 46 bpm. Nevertheless, I should still have another recovery day tomorrow.
SUMMARY FOR WEEK OF FEBRUARY 11-17, 2007
Last week was a combination cut-back week and taper for 5k race. Therefore my total weekly mileage was only 35 miles.
Ran 5k race with a time of 22:32, which is a new personal record.
Maintained weight of 172 pounds. I'm surprised I didn't gain weight this week due to less mileage from tapering.
I'm still having troubles getting enough sleep. This week I'll focus on getting more sleep EVERY night.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 9 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Easy Run, 5 miles.
Thursday: Easy Run, 5 miles.
Friday: OFF
Saturday: 5k Race with one mile cool down.
TOTAL MILES: 35 miles.
Today is a Recovery Day.
6 miles. Time, 1:00. Pace: 10 minutes per mile. Out and back on Lanning Route. Sunny, 51 degrees, Wind: South @ 8 mph. Average heart rate: 138 bpm. Cardiac drift: 147 bpm. Ran very slow and easy as I'm recovering from yesterday's 5k race. One day after setting a 5k record my body has no ill effects, no pain, nor soreness, even my morning heart rate was only 46 bpm. Nevertheless, I should still have another recovery day tomorrow.
SUMMARY FOR WEEK OF FEBRUARY 11-17, 2007
Last week was a combination cut-back week and taper for 5k race. Therefore my total weekly mileage was only 35 miles.
Ran 5k race with a time of 22:32, which is a new personal record.
Maintained weight of 172 pounds. I'm surprised I didn't gain weight this week due to less mileage from tapering.
I'm still having troubles getting enough sleep. This week I'll focus on getting more sleep EVERY night.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 9 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Easy Run, 5 miles.
Thursday: Easy Run, 5 miles.
Friday: OFF
Saturday: 5k Race with one mile cool down.
TOTAL MILES: 35 miles.
Saturday, February 17, 2007
Third Annual President's Day 5k Race
Daily Quote: "Running is my meditation, mind flush, cosmic telephone, mood elevator, and spiritual communion." --Lorraine Moller.
Didn't get home from work until 2:30 a.m. Saturday morning as the cab business in Vegas was busy due to the NBA All Star crowd coming in at the airport. Went directly to bed. Seemed like forever getting to sleep as I was pretty nervous about this race; I haven't ran a 5k race since last July, but can easily remember how painful the experience.
I must have hit the snooze button as I didn't awake until 6:30 a.m., the race starts across town at 7:00 a.m.! Nevertheless, I had a whole four hours of much needed sleep. Luckily, I had all my race clothes, Garmin GPS, Polar Heart Rate Monitor, ready and waiting on the dining room table!
Make it to the race site at 6:57 a.m., with three minutes to spare. Normally I would warmup with 30 minutes of jogging and strides, but had to settle for two minutes of jumping jacks. The weather in Las Vegas is Sunny, 51 degrees with 15 mph winds and 20 mph gusts. I'm a little chilly at the starting line wearing my racing t-shirt and shorts, but no hat nor gloves, as I realize I'm going to be sweating very soon. This race is not timed by computer chips, they'll be tearing off the tab on my race bib.
Small turnout at this race, about 135 runners, all anxiously waiting for the start. I placed myself up front on the second roll of the starting line; I'm thinking I should be very conservative with my first mile as I didn't have a proper warmup, nevertheless it'll be close to 7:20 minute pace. Double checked my shoelaces as at the last 5k race my shoes came untied; I'm wearing the exact same racing shoes, ASICS DS Trainers, that I wore when I broke my half-marathon PR last August, and my marathon PR last December...I feel very confident with these "lucky" shoes!
7:00 a.m. Mile 1: The starting whistle blows and I immediately start my Garmin and then the Polar Heart Rate Monitor. The first mile is a loop around Findlay Chevrolet, which happens to be the major sponsor of this race. I was surprised to see a water stop within 1/2 mile of the start. I never take water at a 5k race as I'm running so hard that if I tried I'll just choke on it. Besides, I'm usually fully hydrated before the race. The first part of the loop is a gradual uphill, followed by a more longer steeper downhill. First mile pace: 7:11. Accumulated time: 7:11
Mile 2: The second mile is an out and back from Findlay Chevrolet to Jones Blvd that has a short, steep grade at the turnaround, which is close to the highway 215 overpass. The 20 mph wind gusts are hitting me hard during the uphill grade, but comforting myself knowing it'll be at my back during the downhill portion...kept repeating my little mantra, "I LOVE the wind!!" I hate slowing as I make it around the sharp corner of the turnaround as we then proceed back to Findlay Chevrolet. Finally back downhill with the wind at my back...I'm free falling!! I focused on passing a young girl up ahead about 30 feet, she's about 12 years old, everytime I attempted to pass her, she would speed up! She's a strong competitor!! Heart rate is 185 bpm.
Second mile pace: 6:55. Accumulated time: 14:06.
Mile 3: The third mile is doing the first mile's loop in REVERSE...thereby having to climb up a long steeper uphill. Finally passed the 12 year old and now reigning in a person who looks like he might be in my age group as he has gray hair with a pony tail...yup he's an old hippie from the 60's! He even running with a tie-dye running t-shirt!! He's a very steady runner and couldn't pass him on the uphill. I'm starting to suffer and my pace is reflecting that fact. Heart rate is 187 bpm.
Third mile pace: 7:40. Accumulated time: 21:40
Last stretch is downhill and I pulled out all the stops and not only passed the old hippie, but two other middle aged runners too. I cross the finish line panting with heart rate soaring at 191 bpm. (My maximum heart rate is 192 bpm.)
Finish time: 22:32. Average pace: 7:15. A new personal 5k record!!
I jogged a mile to cool down mile as I waited for everyone to finish and for the award ceremony. I have a 9:00 a.m. bowling lesson and was very anxious as I had to leave for the Gold Coast Bowling Alley soon. Finally the award ceremony was held and discovered I had won second place in my age division of 55-59 years old...this second place result isn't too flattering as later I discovered only TWO runners in my age division! I guess the strong winds scared off most of my competitors. As soon as I received my 2nd Place award, a framed certificate and had my award photo shot, I rushed to the bowling alley by utilizing my cab driving "skills" to reach the bowling alley with time to spare. As soon as I receive the race photos I'll post them here.
Didn't get home from work until 2:30 a.m. Saturday morning as the cab business in Vegas was busy due to the NBA All Star crowd coming in at the airport. Went directly to bed. Seemed like forever getting to sleep as I was pretty nervous about this race; I haven't ran a 5k race since last July, but can easily remember how painful the experience.
I must have hit the snooze button as I didn't awake until 6:30 a.m., the race starts across town at 7:00 a.m.! Nevertheless, I had a whole four hours of much needed sleep. Luckily, I had all my race clothes, Garmin GPS, Polar Heart Rate Monitor, ready and waiting on the dining room table!
Make it to the race site at 6:57 a.m., with three minutes to spare. Normally I would warmup with 30 minutes of jogging and strides, but had to settle for two minutes of jumping jacks. The weather in Las Vegas is Sunny, 51 degrees with 15 mph winds and 20 mph gusts. I'm a little chilly at the starting line wearing my racing t-shirt and shorts, but no hat nor gloves, as I realize I'm going to be sweating very soon. This race is not timed by computer chips, they'll be tearing off the tab on my race bib.
Small turnout at this race, about 135 runners, all anxiously waiting for the start. I placed myself up front on the second roll of the starting line; I'm thinking I should be very conservative with my first mile as I didn't have a proper warmup, nevertheless it'll be close to 7:20 minute pace. Double checked my shoelaces as at the last 5k race my shoes came untied; I'm wearing the exact same racing shoes, ASICS DS Trainers, that I wore when I broke my half-marathon PR last August, and my marathon PR last December...I feel very confident with these "lucky" shoes!
7:00 a.m. Mile 1: The starting whistle blows and I immediately start my Garmin and then the Polar Heart Rate Monitor. The first mile is a loop around Findlay Chevrolet, which happens to be the major sponsor of this race. I was surprised to see a water stop within 1/2 mile of the start. I never take water at a 5k race as I'm running so hard that if I tried I'll just choke on it. Besides, I'm usually fully hydrated before the race. The first part of the loop is a gradual uphill, followed by a more longer steeper downhill. First mile pace: 7:11. Accumulated time: 7:11
Mile 2: The second mile is an out and back from Findlay Chevrolet to Jones Blvd that has a short, steep grade at the turnaround, which is close to the highway 215 overpass. The 20 mph wind gusts are hitting me hard during the uphill grade, but comforting myself knowing it'll be at my back during the downhill portion...kept repeating my little mantra, "I LOVE the wind!!" I hate slowing as I make it around the sharp corner of the turnaround as we then proceed back to Findlay Chevrolet. Finally back downhill with the wind at my back...I'm free falling!! I focused on passing a young girl up ahead about 30 feet, she's about 12 years old, everytime I attempted to pass her, she would speed up! She's a strong competitor!! Heart rate is 185 bpm.
Second mile pace: 6:55. Accumulated time: 14:06.
Mile 3: The third mile is doing the first mile's loop in REVERSE...thereby having to climb up a long steeper uphill. Finally passed the 12 year old and now reigning in a person who looks like he might be in my age group as he has gray hair with a pony tail...yup he's an old hippie from the 60's! He even running with a tie-dye running t-shirt!! He's a very steady runner and couldn't pass him on the uphill. I'm starting to suffer and my pace is reflecting that fact. Heart rate is 187 bpm.
Third mile pace: 7:40. Accumulated time: 21:40
Last stretch is downhill and I pulled out all the stops and not only passed the old hippie, but two other middle aged runners too. I cross the finish line panting with heart rate soaring at 191 bpm. (My maximum heart rate is 192 bpm.)
Finish time: 22:32. Average pace: 7:15. A new personal 5k record!!
I jogged a mile to cool down mile as I waited for everyone to finish and for the award ceremony. I have a 9:00 a.m. bowling lesson and was very anxious as I had to leave for the Gold Coast Bowling Alley soon. Finally the award ceremony was held and discovered I had won second place in my age division of 55-59 years old...this second place result isn't too flattering as later I discovered only TWO runners in my age division! I guess the strong winds scared off most of my competitors. As soon as I received my 2nd Place award, a framed certificate and had my award photo shot, I rushed to the bowling alley by utilizing my cab driving "skills" to reach the bowling alley with time to spare. As soon as I receive the race photos I'll post them here.
Friday, February 16, 2007
Rest Day!!
Daily Quote: "Why couldn't Pheidippides have died here?" --Frank Shorter, at the 16-mile mark in a marathon.
Today is a REST DAY!!! The last time I had a rest day was on January 1st! Tomorrow morning, to be exact 11 hours, 5 minutes and 22 seconds from now, I'll be racing the "Third Annual President's 5k Race." My personal record for the 5k distance is 22:49! That personal record was set last year during the "Runnin' for the House 5k" on May 29, 2006. To break this record I'll need a 7:20 minute per mile pace.
The weather forcast isn't very promising:
Rest Of Today...Mostly sunny. Highs around 71. North wind 10 to 15 mph.
Tonight...Mostly clear. Lows in the mid 40s. North wind 10 to 15 mph. Saturday...Sunny. Highs around 70. North wind 10 to 15 mph.
I'll have to keep repeating the mantra, "I LOVE the wind!" Oh well, I'll do the best I can under any conditions, keeping in mind that my age group competitors also have to face the same wind.
I picked up my race packet today, which has a nice SWEATSHIRT! How nice!! My closet is overflowing with race t-shirts.
I won't be able to post my 5k result immediately tomorrow as I have a bowling lesson at 9:00 a.m. I'm going to be one exhausted dude!!
Today is a REST DAY!!! The last time I had a rest day was on January 1st! Tomorrow morning, to be exact 11 hours, 5 minutes and 22 seconds from now, I'll be racing the "Third Annual President's 5k Race." My personal record for the 5k distance is 22:49! That personal record was set last year during the "Runnin' for the House 5k" on May 29, 2006. To break this record I'll need a 7:20 minute per mile pace.
The weather forcast isn't very promising:
Rest Of Today...Mostly sunny. Highs around 71. North wind 10 to 15 mph.
Tonight...Mostly clear. Lows in the mid 40s. North wind 10 to 15 mph. Saturday...Sunny. Highs around 70. North wind 10 to 15 mph.
I'll have to keep repeating the mantra, "I LOVE the wind!" Oh well, I'll do the best I can under any conditions, keeping in mind that my age group competitors also have to face the same wind.
I picked up my race packet today, which has a nice SWEATSHIRT! How nice!! My closet is overflowing with race t-shirts.
I won't be able to post my 5k result immediately tomorrow as I have a bowling lesson at 9:00 a.m. I'm going to be one exhausted dude!!
Thursday, February 15, 2007
New 5k Course
Daily Quote: "It's about morale. With weak legs and a good head you can go a long way. With good legs and a weak head you go nowhere." Paul Kimmage, on bicycle racing.
The "Third Annual Presidents 5k Race" this upcoming Saturday in on a new course that's a loop and begins at Findlay Chevrolet located at Rainbow & I-215. The course has two slight upgrades and two slight downgrades and the surface is asphalt roads. Today I ran easily on the new course and it's a little challenging, which will make getting a personal record more difficult. I probably shouldn't have trained on the course today as I have a tendency of psyching myself out! I'll just do the best that I can with the knowledge I'm a stronger runner than last year. The race is only 1 day, 14 hours, and 22 minutes away!!
Today is an Easy Run.
5 miles. Time, :47 minutes. Pace, 9:24. Looped around Findlay Chevrolet, which covers the "Third Annual Presidents 5k Race" route. Sunny, Partly cloudy, 51 degrees, with little wind. Average heart rate: 142 bpm. Cardiac drift: 149 bpm. This might be my last run before the race, I'm seriously considering on taking a day off from running on Friday, which would be my first day off from running since January 1st!! I'll be working 12 hours on Friday night and won't be home until after 2:00 A.M. Saturday morning, if I awake at 6:00 A.M. on Race Day, I'll have less than four hours of sleep. I'm hoping to sleep late on Friday morning, carbo load and then take a long nap before work. I'll need all the rest I can get!
The "Third Annual Presidents 5k Race" this upcoming Saturday in on a new course that's a loop and begins at Findlay Chevrolet located at Rainbow & I-215. The course has two slight upgrades and two slight downgrades and the surface is asphalt roads. Today I ran easily on the new course and it's a little challenging, which will make getting a personal record more difficult. I probably shouldn't have trained on the course today as I have a tendency of psyching myself out! I'll just do the best that I can with the knowledge I'm a stronger runner than last year. The race is only 1 day, 14 hours, and 22 minutes away!!
Today is an Easy Run.
5 miles. Time, :47 minutes. Pace, 9:24. Looped around Findlay Chevrolet, which covers the "Third Annual Presidents 5k Race" route. Sunny, Partly cloudy, 51 degrees, with little wind. Average heart rate: 142 bpm. Cardiac drift: 149 bpm. This might be my last run before the race, I'm seriously considering on taking a day off from running on Friday, which would be my first day off from running since January 1st!! I'll be working 12 hours on Friday night and won't be home until after 2:00 A.M. Saturday morning, if I awake at 6:00 A.M. on Race Day, I'll have less than four hours of sleep. I'm hoping to sleep late on Friday morning, carbo load and then take a long nap before work. I'll need all the rest I can get!
Wednesday, February 14, 2007
Valentine's Day
Daily Quote: "An aim in life is the only fortune worth the finding." --Robert Louis Stevenson
I have a great wife and find it very difficult finding her the "perfect" present as she deserves so much more spoiling! This morning gave my wife her Valentine's Day presents; a Valentine card, "Flags of Our Father's" DVD (she enjoyed the movie "Letters from Iwo Jima," but hadn't seen Clint Eastwood's companion movie), "Dreamgirls" CD (she saw the movie "Dreamgirls" with her girlfriends and remembered her saying how she loved the music. My expensive new bowling ball is my Valentine's Day present, appropo as her love for me bowls me over.
Today is an Easy Run as I'm tapering for the upcoming 5k race on Saturday.
5 miles. Time, 46 minutes. Pace, 9:12 minute miles. Out and back on Alta Route that's the bike route to Red Rock Canyon. Partly Cloudy, 53 degrees, Wind NNW @ 22 mph, gusts up to 30 mph!! Average heart rate: 146 bpm. Cardiac drift: 166 bpm (due to fartleks and strides) Very windy day, temperature felt like it was in the 30's due to the wind. Several fartleks with the last mile a couple of strides. Body feels ready to race!
I have a great wife and find it very difficult finding her the "perfect" present as she deserves so much more spoiling! This morning gave my wife her Valentine's Day presents; a Valentine card, "Flags of Our Father's" DVD (she enjoyed the movie "Letters from Iwo Jima," but hadn't seen Clint Eastwood's companion movie), "Dreamgirls" CD (she saw the movie "Dreamgirls" with her girlfriends and remembered her saying how she loved the music. My expensive new bowling ball is my Valentine's Day present, appropo as her love for me bowls me over.
Today is an Easy Run as I'm tapering for the upcoming 5k race on Saturday.
5 miles. Time, 46 minutes. Pace, 9:12 minute miles. Out and back on Alta Route that's the bike route to Red Rock Canyon. Partly Cloudy, 53 degrees, Wind NNW @ 22 mph, gusts up to 30 mph!! Average heart rate: 146 bpm. Cardiac drift: 166 bpm (due to fartleks and strides) Very windy day, temperature felt like it was in the 30's due to the wind. Several fartleks with the last mile a couple of strides. Body feels ready to race!
Tuesday, February 13, 2007
Fragile Self Confidence
Daily Quote: "A few hours of mountain climbing turn a rascal and a saint into two similar creatures." --Nietszche
I'm going through withdrawals, I miss my long runs and medium long runs; I need those runs to make me feel my muscles aren't turning into rice pudding! I'm wasting all my previous weeks of hard work for this one week of tapering for a 5k race. I can read the importance of a tapering until my mind explodes, but still have self doubts with this low mileage. I'm a glutton for self punishment. Must stay positive.
Today is a Recovery Run.
6 miles. Time, 57 minutes. Pace, 9:30 minutes per mile. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" route. Very cloudy, 56 degrees, Wind NW @ 8 mph., 20% chance of rain. Average heart rate: 144 bpm. Cardiac Drift: 150 bpm. My body wanted to run farther as the weather is perfect and I have all this bubbling energy, but forced the body to return home.
Extended forcast for the weather this coming race day Saturday is partly cloudy with a high of 71 degrees, and an overnight low of 48 degrees. Should be close to ideal racing weather!
I'm going through withdrawals, I miss my long runs and medium long runs; I need those runs to make me feel my muscles aren't turning into rice pudding! I'm wasting all my previous weeks of hard work for this one week of tapering for a 5k race. I can read the importance of a tapering until my mind explodes, but still have self doubts with this low mileage. I'm a glutton for self punishment. Must stay positive.
Today is a Recovery Run.
6 miles. Time, 57 minutes. Pace, 9:30 minutes per mile. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" route. Very cloudy, 56 degrees, Wind NW @ 8 mph., 20% chance of rain. Average heart rate: 144 bpm. Cardiac Drift: 150 bpm. My body wanted to run farther as the weather is perfect and I have all this bubbling energy, but forced the body to return home.
Extended forcast for the weather this coming race day Saturday is partly cloudy with a high of 71 degrees, and an overnight low of 48 degrees. Should be close to ideal racing weather!
Monday, February 12, 2007
More on Tapering
Daily Quote: "Running is an unnatural act, except from enemies and to the bathroom." --Anonymous
Today would have been a Long Run if it wasn't a taper week, instead today is a General Aerobic Run. I wasn't quite sure what I should run today; maybe a shorter Long Run, or possibly a Medium-Long Run...finally after studying several running books training schedules decided that a 9 miler would do the trick.
Again, I'll quote Pfitzinger from "Road Racing for Serious Runners:"
"Prerace tapering is also important for distances shorter than a marathon. A study at the Human Performance Laboratory at East Carolina University supports the benefits of tapering for shorter races. The study comprised three well-matched groups of runners--a run-taper group, a cycle-taper group, and a control group. During a seven-day period, the run-taper group ran 400-meter intervals at 5k race pace and cut their training volume by 85 percent. The cycle-taper group performed roughly the same training as the run-taper group but trained exclusively on cycle ergometer. the control group continued with their normal training of approximately six miles per day and two or three days per week of interval training or fartlek.
The study found that those in the run-taper group improved their performance in a 5k time trails by about 2.8 percnet, roughtly 30 seconds for these runners. runners in the cycle-taper and control groups didn't improve significantly. The study suggests that drastic reductions in training volume combined with intervals can significantly improve race performance." End of Quote.
Today is a General Aerobic Run.
9 miles. Time, 1:24. Pace, 9:20 minutes per mile. Out and back on Lindell Route. Cloudy, 61 degrees, Wind S @ 10 mph. Average heart rate: 139 bpm. Cardiac Drift: 155 bpm. Gosh, my legs felt good not doing a long run today as my body and spirits are soaring! I'm uneasy cutting back this week's volume by 85%, as I'm also still in half-marathon training mode too, nevertheless the Salt Lake City Half Marathon is still two months away and I'll have plenty of time to recover and get back into heavy mileage training.
Today would have been a Long Run if it wasn't a taper week, instead today is a General Aerobic Run. I wasn't quite sure what I should run today; maybe a shorter Long Run, or possibly a Medium-Long Run...finally after studying several running books training schedules decided that a 9 miler would do the trick.
Again, I'll quote Pfitzinger from "Road Racing for Serious Runners:"
"Prerace tapering is also important for distances shorter than a marathon. A study at the Human Performance Laboratory at East Carolina University supports the benefits of tapering for shorter races. The study comprised three well-matched groups of runners--a run-taper group, a cycle-taper group, and a control group. During a seven-day period, the run-taper group ran 400-meter intervals at 5k race pace and cut their training volume by 85 percent. The cycle-taper group performed roughly the same training as the run-taper group but trained exclusively on cycle ergometer. the control group continued with their normal training of approximately six miles per day and two or three days per week of interval training or fartlek.
The study found that those in the run-taper group improved their performance in a 5k time trails by about 2.8 percnet, roughtly 30 seconds for these runners. runners in the cycle-taper and control groups didn't improve significantly. The study suggests that drastic reductions in training volume combined with intervals can significantly improve race performance." End of Quote.
Today is a General Aerobic Run.
9 miles. Time, 1:24. Pace, 9:20 minutes per mile. Out and back on Lindell Route. Cloudy, 61 degrees, Wind S @ 10 mph. Average heart rate: 139 bpm. Cardiac Drift: 155 bpm. Gosh, my legs felt good not doing a long run today as my body and spirits are soaring! I'm uneasy cutting back this week's volume by 85%, as I'm also still in half-marathon training mode too, nevertheless the Salt Lake City Half Marathon is still two months away and I'll have plenty of time to recover and get back into heavy mileage training.
Sunday, February 11, 2007
First Day of Taper
Daily Quote: "How glorious it is--and also how painful--to be an exception." --Musset
Today I'm starting a taper for my upcoming 5k race on Saturday. What is a taper? According to Pfitzinger in this book, "Road Racing for Serious Runners:"
"Despite the benefits, tapering is the most overlooked phase of preparation. But tapering is no less necessary than long runs are to reaching peak strength on race day. Tapering allows your muscles to repair the microdamage of intervals and long runs, permits your muscles and liver to store glycogen, helps your body to overcome the constant dehydration of hard training, and relieves the last bit of tendinitis in your knee or ankle or hip." End of Quote.
Not only will this week be a tapering week, but it'll also be a cut-back week on my half-marathon training, in fact, I've been continuously adding weekly mileage since January 1st with NO recovery weeks, therefore this race's taper couldn't happen at a more opportune time!
Today is a Recovery Run.
6 miles. 57 minutes. Pace, 9:30 minute miles. Out and back on Lanning Route. Cloudy, 59 degrees, Very windy with gusts of 15 mph! A storm is coming and Vegas might get some rain tonight and tomorrow. Legs feel a little sore, but this week's combination of cut-back recovery and tapering should make the whole body happier.
Today I'm starting a taper for my upcoming 5k race on Saturday. What is a taper? According to Pfitzinger in this book, "Road Racing for Serious Runners:"
"Despite the benefits, tapering is the most overlooked phase of preparation. But tapering is no less necessary than long runs are to reaching peak strength on race day. Tapering allows your muscles to repair the microdamage of intervals and long runs, permits your muscles and liver to store glycogen, helps your body to overcome the constant dehydration of hard training, and relieves the last bit of tendinitis in your knee or ankle or hip." End of Quote.
Not only will this week be a tapering week, but it'll also be a cut-back week on my half-marathon training, in fact, I've been continuously adding weekly mileage since January 1st with NO recovery weeks, therefore this race's taper couldn't happen at a more opportune time!
Today is a Recovery Run.
6 miles. 57 minutes. Pace, 9:30 minute miles. Out and back on Lanning Route. Cloudy, 59 degrees, Very windy with gusts of 15 mph! A storm is coming and Vegas might get some rain tonight and tomorrow. Legs feel a little sore, but this week's combination of cut-back recovery and tapering should make the whole body happier.
Summary: Week 6
Daily Quote: "Every man loves what he is good at." --Thomas Shadwell
Yesterday was a General Aerobic Run.
9 miles. Time, 1:24. Pace, 9:20 minute miles. Out and back on Lindell Route, which is getting pretty boring, yet comforting as I can daydream on the course as it's so familiar without any surprises. Cloudy, 46 degrees, Wind SW @ 10 mph. Average heart rate: 146 bpm. Cardiac Drift: 152 bpm. Nice easy pace with no aches or pains.
I had to start my run very early this morning, 6:00 a.m., due to my very first bowling lesson with a professional bowler scheduled for 9:00 a.m. Therefore only had four hours sleep. The bowling lesson went well, learned I was bowling with a too heavy ball (16 pounder) that messed up my follow through, I purchased a new 14 pound ball that is weighted to provide a hook. I have a new bowling style that has a hooking ball starting from the second mark, which hopefully hits the "sweet spot" with consistency. How I'm going to find time to practice my new bowling technique is problematic, maybe after work at 2:00 a.m.? Next Saturday not only do I have a bowling lesson at 9:00 a.m., but I also have a 5k race at 7:00 a.m...should be interesting to see how I'll race with just four hours of sleep!
SUMMARY FOR WEEK OF FEBRUARY 4-10, 2007
Increased mileage to 60 miles (previous mileage was 58 miles.) I'm still running seven days a week!
Increased my speedwork intervals (six intervals) This will be my last speedwork before 5k race next Saturday.
Lost one pound of weight, I'm now 172 pounds on a six foot frame. Seems like I keep losing and gaining the same pound of weight every week. This week binged during my birthday, next week I really need to stay focused on my portions.
I'm going to have to schedule more SLEEP, I'm only averaging 4-6 hours of sleep a night and is unacceptable to my getting fit and healthy.
A quick recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Long Run, 14 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Medium-Long Run, 11 miles.
Thursday: Recovery Run, 6 miles.
Friday: Intervals, 8 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILEAGE: 60 miles.
Next week will be a slight cut-back week as I'll be doing a mini-taper for the upcoming "Third Annual President's Day 5k" on February 17th. I'm looking forward to this recovery week as my body is tired, not only from running, but from driving conventioners non-stop and not getting enough sleep. Next week the Las Vegas Convention Center will have a large convention called M.A.G.I.C., which is an acronym for a textile convention; I'm going to need all the rest I can get!
Yesterday was a General Aerobic Run.
9 miles. Time, 1:24. Pace, 9:20 minute miles. Out and back on Lindell Route, which is getting pretty boring, yet comforting as I can daydream on the course as it's so familiar without any surprises. Cloudy, 46 degrees, Wind SW @ 10 mph. Average heart rate: 146 bpm. Cardiac Drift: 152 bpm. Nice easy pace with no aches or pains.
I had to start my run very early this morning, 6:00 a.m., due to my very first bowling lesson with a professional bowler scheduled for 9:00 a.m. Therefore only had four hours sleep. The bowling lesson went well, learned I was bowling with a too heavy ball (16 pounder) that messed up my follow through, I purchased a new 14 pound ball that is weighted to provide a hook. I have a new bowling style that has a hooking ball starting from the second mark, which hopefully hits the "sweet spot" with consistency. How I'm going to find time to practice my new bowling technique is problematic, maybe after work at 2:00 a.m.? Next Saturday not only do I have a bowling lesson at 9:00 a.m., but I also have a 5k race at 7:00 a.m...should be interesting to see how I'll race with just four hours of sleep!
SUMMARY FOR WEEK OF FEBRUARY 4-10, 2007
Increased mileage to 60 miles (previous mileage was 58 miles.) I'm still running seven days a week!
Increased my speedwork intervals (six intervals) This will be my last speedwork before 5k race next Saturday.
Lost one pound of weight, I'm now 172 pounds on a six foot frame. Seems like I keep losing and gaining the same pound of weight every week. This week binged during my birthday, next week I really need to stay focused on my portions.
I'm going to have to schedule more SLEEP, I'm only averaging 4-6 hours of sleep a night and is unacceptable to my getting fit and healthy.
A quick recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Long Run, 14 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Medium-Long Run, 11 miles.
Thursday: Recovery Run, 6 miles.
Friday: Intervals, 8 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILEAGE: 60 miles.
Next week will be a slight cut-back week as I'll be doing a mini-taper for the upcoming "Third Annual President's Day 5k" on February 17th. I'm looking forward to this recovery week as my body is tired, not only from running, but from driving conventioners non-stop and not getting enough sleep. Next week the Las Vegas Convention Center will have a large convention called M.A.G.I.C., which is an acronym for a textile convention; I'm going to need all the rest I can get!
Friday, February 9, 2007
Last Speedwork
Daily Quote: "Underneath this flabby exterior is an enormous lack of character." --Oscar Levant
Today is my last speedwork session before the "Third Annual President's Day 5k Race" on February 17th, therefore today I'll be pulling out all the stops!
I am getting old! Before I left for the gym, I jammed into my gym bag the wrong running shoes, my intent was to wear my race shoes, which are ASICS DS Trainer's, but mistakenly taken my new ASICS Kayanos; both shoes are white with bright red trim. I didn't discover my mistake until I started dressing at the gym. Therefore, instead of returning home, decided I'll give the Kayanos a trial by fire.
Today is an Intervals Workout.
8 miles. Time, 1:06. Overall Pace, 8:15 minute miles. Life Fitness Treadmill set at 1% Grade. Warmup, 2 miles at 6.5 mph. Intervals, 6 x .50 mile at 8.6 mph (6:59 minutes per mile). Jog Intervals, .25 mile at 6.5 mph. Cooldown, 2 miles at 6.5 mph. Average heart rate: 160 bpm. Cardiac drift: 189 bpm!! (My maximum heart rate is 202 bpm) Struggled with negative self talk during the sixth interval.
Today's workout really kicked my butt!!! My running clothes were wringing wet, I felt a little light headed, but I was in a joyous mood! I did have the same problem as last week, I wanted to stop at 5 intervals as my heart rate during the jog intervals was too high, but rather than stopping as I did before, I forced myself to do one more repeat. That last interval, the sixth, I was really struggling and wanted to stop immediately, just kept perservering with the pain. My heart rate hasn't been this high in a long time; I wonder how much lower my heart rate would have been if I was wearing the lighter racing shoes?
Today is my last speedwork session before the "Third Annual President's Day 5k Race" on February 17th, therefore today I'll be pulling out all the stops!
I am getting old! Before I left for the gym, I jammed into my gym bag the wrong running shoes, my intent was to wear my race shoes, which are ASICS DS Trainer's, but mistakenly taken my new ASICS Kayanos; both shoes are white with bright red trim. I didn't discover my mistake until I started dressing at the gym. Therefore, instead of returning home, decided I'll give the Kayanos a trial by fire.
Today is an Intervals Workout.
8 miles. Time, 1:06. Overall Pace, 8:15 minute miles. Life Fitness Treadmill set at 1% Grade. Warmup, 2 miles at 6.5 mph. Intervals, 6 x .50 mile at 8.6 mph (6:59 minutes per mile). Jog Intervals, .25 mile at 6.5 mph. Cooldown, 2 miles at 6.5 mph. Average heart rate: 160 bpm. Cardiac drift: 189 bpm!! (My maximum heart rate is 202 bpm) Struggled with negative self talk during the sixth interval.
Today's workout really kicked my butt!!! My running clothes were wringing wet, I felt a little light headed, but I was in a joyous mood! I did have the same problem as last week, I wanted to stop at 5 intervals as my heart rate during the jog intervals was too high, but rather than stopping as I did before, I forced myself to do one more repeat. That last interval, the sixth, I was really struggling and wanted to stop immediately, just kept perservering with the pain. My heart rate hasn't been this high in a long time; I wonder how much lower my heart rate would have been if I was wearing the lighter racing shoes?
Thursday, February 8, 2007
The Warrior
Daily Quote: "I don't believe one grows older. I think that what happens early on in life is that at a certain age one stands still and stagnates." --T.S. Eliot
Today I completed a Runner's Personality Quiz that was in this month's "Runner's World Magazine" (March 2007, pp 56-61) and discovered I'm a "Warrior!" What does this mean? According to the article a warrior is, and I quote:
"You are motivated primarily by competition. How far and how fast you run is largely dictated by meeting the needs of your racing, and you think of running in terms of training. You would still run if you had to give up racing, but not nearly as intensely. 'Warriors' personalities are strongly identified with performance goals,' says sports psychologist Robert Udewitz. 'These runners are likely to understand the science of physical performance and find fufillment from testing their limits.'" End of Quote.
Needless to say, I'm not surprised by the findings of the quiz, as I know I'm very competitive, sometimes more competitive than my own good. I should run and train with others without turning every encounter into a competition as I would be more fresh and ready when I do race. Only problem is my wacky schedule, hard to run with others when I work 12-hour swing shifts and awake after 9:00 a.m., also having many daily chores and errands make finding time to socially run more difficult too.
Today is a Recovery Day.
6 miles. 57 minutes. Pace, 9:20 minutes per mile. Out and back on Lanning Route. Partly cloudy, 65 degrees, Wind W @ 7 mph. Average heart rate: 143 bpm. Cardiac drift: 150 bpm. ANOTHER day of perfect running weather, in fact, last night Las Vegas broke a record with a overnight low of 53 degrees (previous record was 50 degrees). I'm hoping Vegas doesn't return to frigid weather again. I feel well rested and ready for tomorrow's speed work.
Today I completed a Runner's Personality Quiz that was in this month's "Runner's World Magazine" (March 2007, pp 56-61) and discovered I'm a "Warrior!" What does this mean? According to the article a warrior is, and I quote:
"You are motivated primarily by competition. How far and how fast you run is largely dictated by meeting the needs of your racing, and you think of running in terms of training. You would still run if you had to give up racing, but not nearly as intensely. 'Warriors' personalities are strongly identified with performance goals,' says sports psychologist Robert Udewitz. 'These runners are likely to understand the science of physical performance and find fufillment from testing their limits.'" End of Quote.
Needless to say, I'm not surprised by the findings of the quiz, as I know I'm very competitive, sometimes more competitive than my own good. I should run and train with others without turning every encounter into a competition as I would be more fresh and ready when I do race. Only problem is my wacky schedule, hard to run with others when I work 12-hour swing shifts and awake after 9:00 a.m., also having many daily chores and errands make finding time to socially run more difficult too.
Today is a Recovery Day.
6 miles. 57 minutes. Pace, 9:20 minutes per mile. Out and back on Lanning Route. Partly cloudy, 65 degrees, Wind W @ 7 mph. Average heart rate: 143 bpm. Cardiac drift: 150 bpm. ANOTHER day of perfect running weather, in fact, last night Las Vegas broke a record with a overnight low of 53 degrees (previous record was 50 degrees). I'm hoping Vegas doesn't return to frigid weather again. I feel well rested and ready for tomorrow's speed work.
Wednesday, February 7, 2007
Birthday!
Daily Quote: "Sports do not build character, they reveal it." --Heywood Hale Broun
Today I'm 55 years old and now in a new running age category of 55-59 years old! I've already set some vigorous personal goals for this year and have the good chance of winning some age group awards too! Funny how running races has me looking forward to getting older...I have only FIVE years before I reach another age category!
Appears my wife wants me to have more than just running goals as for my birthday she has bought me a DVD called "Essential Keys to Better Bowling," AND five personal bowling lessons from a professional bowler at the Gold Coast Bowling Alley, plus permission to purchase a new bowling ball (my bowling ball is 17 years old and looks very similar to Fred Flintstone's bowling rock)! My wife and I have been on the Bishop Gorman Bowling League for two years now, which meets on Sunday nights; this year my bowling average has been stuck at 135 average. I've never had personal bowling lessons before, undoubtedly the pro-bowler will help me with my bowling technique. I'm going to be a very busy dude with increasing my running mileage, perfecting my chessplaying by developing a new system for Black in the French Defense, AND improving my bowling average!!
Today is a Medium Long Run.
11 miles. Time, 1:44. Pace, 9:27 minutes per mile. Out and back on Lindell Route. Sunny, 60 degrees, Wind SW @ 4 mph. Average heart rate: 142 bpm, Cardiac drift: 149 bpm. Once my General Aerobic Runs mileage goes beyond ten miles, the run then becomes a Medium Long Run; according to the book, "Advanced Marathoning:"
"A Medium Long run is any run of 11 to 16 miles. Medium-long runs reinforce the physiological benefits of your long runs. To gain the greatest physiological benefits, the pace for these runs should be similar to the pace for long runs." End of Quote.
Last Monday my Long Run was at a 9:42 minutes per mile pace, but today my Medium-Long Run was at a 9:27 minutes per mile pace, hence I really need to pick up my pace for the Long Run next week as it's too casual and not in the zone. Eventually I'll be adding more half-marathon paces at the end of both Long Runs and Medium-Long Runs.
Today I'm 55 years old and now in a new running age category of 55-59 years old! I've already set some vigorous personal goals for this year and have the good chance of winning some age group awards too! Funny how running races has me looking forward to getting older...I have only FIVE years before I reach another age category!
Appears my wife wants me to have more than just running goals as for my birthday she has bought me a DVD called "Essential Keys to Better Bowling," AND five personal bowling lessons from a professional bowler at the Gold Coast Bowling Alley, plus permission to purchase a new bowling ball (my bowling ball is 17 years old and looks very similar to Fred Flintstone's bowling rock)! My wife and I have been on the Bishop Gorman Bowling League for two years now, which meets on Sunday nights; this year my bowling average has been stuck at 135 average. I've never had personal bowling lessons before, undoubtedly the pro-bowler will help me with my bowling technique. I'm going to be a very busy dude with increasing my running mileage, perfecting my chessplaying by developing a new system for Black in the French Defense, AND improving my bowling average!!
Today is a Medium Long Run.
11 miles. Time, 1:44. Pace, 9:27 minutes per mile. Out and back on Lindell Route. Sunny, 60 degrees, Wind SW @ 4 mph. Average heart rate: 142 bpm, Cardiac drift: 149 bpm. Once my General Aerobic Runs mileage goes beyond ten miles, the run then becomes a Medium Long Run; according to the book, "Advanced Marathoning:"
"A Medium Long run is any run of 11 to 16 miles. Medium-long runs reinforce the physiological benefits of your long runs. To gain the greatest physiological benefits, the pace for these runs should be similar to the pace for long runs." End of Quote.
Last Monday my Long Run was at a 9:42 minutes per mile pace, but today my Medium-Long Run was at a 9:27 minutes per mile pace, hence I really need to pick up my pace for the Long Run next week as it's too casual and not in the zone. Eventually I'll be adding more half-marathon paces at the end of both Long Runs and Medium-Long Runs.
Tuesday, February 6, 2007
Dream Goal
Daily Quote: "Anatomy is destiny." --Sigmund Freud
Tomorrow is my birthday and was curious what it would take for me to win my new age division of 55-59 in the "New Las Vegas Marathon?" Well, last December, the following person was the one to beat:
#1 in Male age group 55-59: JAMES SPOO, Lake Ridge, VA, Age 59. Chip Time, 3:04:52.
O.k., Now I know! If I can get close to 3:00 in the upcoming Las Vegas Marathons I may have a chance to place....of course, I'll need to chop off 45 minutes from my personal best!?! Nevertheless, I might not make it next year, but do have four more years in this age group to succeed. Wishful thinking? Interesting to note that James Spoo was 59 years old and beat all the youngsters like me.
Today is a Recovery Run.
6 miles. Time :57 minutes. Pace 9:20 minute miles. Out and back on Lanning Route. Sunny, 64 degrees!!, Wind SW @ 7 mph. Average heart rate: 145 bpm. Cardiac Drift: 151 bpm. Nice easy run! My body shows no ill effects from yesterday's 14 mile long run. Found it sad reading other blogs with near zero temperatures...oh well, come Summer I'll be on the treadmill and they'll have perfect running temperatures.
Tomorrow is my birthday and was curious what it would take for me to win my new age division of 55-59 in the "New Las Vegas Marathon?" Well, last December, the following person was the one to beat:
#1 in Male age group 55-59: JAMES SPOO, Lake Ridge, VA, Age 59. Chip Time, 3:04:52.
O.k., Now I know! If I can get close to 3:00 in the upcoming Las Vegas Marathons I may have a chance to place....of course, I'll need to chop off 45 minutes from my personal best!?! Nevertheless, I might not make it next year, but do have four more years in this age group to succeed. Wishful thinking? Interesting to note that James Spoo was 59 years old and beat all the youngsters like me.
Today is a Recovery Run.
6 miles. Time :57 minutes. Pace 9:20 minute miles. Out and back on Lanning Route. Sunny, 64 degrees!!, Wind SW @ 7 mph. Average heart rate: 145 bpm. Cardiac Drift: 151 bpm. Nice easy run! My body shows no ill effects from yesterday's 14 mile long run. Found it sad reading other blogs with near zero temperatures...oh well, come Summer I'll be on the treadmill and they'll have perfect running temperatures.
Monday, February 5, 2007
14 Miler!
Daily Quote: "He has all the virtues I dislike and none of the vices I admire."--Winston Churchill
Normally Mondays are Recovery Runs from yesterday's long run, but with the goal of marital harmony will be doing my long runs on Monday. Today is a 14 miler, which is the longest run since the marathon!
Today's Long Run. 14 miles, Time 2:13. Pace, 9:34 minute miles. Out and back on Torrey Pines Road, which partially covers the "New Las Vegas Marathon Route." Sunny, 60 degrees! ( the High in Las Vegas will be 73 degrees today!!) Wind NE @ 10 mph. Average heart rate: 148 bpm. Cardiac Drift 163 bpm) Ran last mile at half-marathon pace of 8:00 minute mile, hence the 163 bpm heart rate.
Attempting daily mileage high of 14 miles, therefore kept my heart rate within <75% of maximum heart rate, except for the last mile where I raced home at half-marathon speed of 8:00 minute pace. First day this year where I wore a singlet and shorts, also lathered on sun tan lotion! How I love the Spring!!
Normally Mondays are Recovery Runs from yesterday's long run, but with the goal of marital harmony will be doing my long runs on Monday. Today is a 14 miler, which is the longest run since the marathon!
Today's Long Run. 14 miles, Time 2:13. Pace, 9:34 minute miles. Out and back on Torrey Pines Road, which partially covers the "New Las Vegas Marathon Route." Sunny, 60 degrees! ( the High in Las Vegas will be 73 degrees today!!) Wind NE @ 10 mph. Average heart rate: 148 bpm. Cardiac Drift 163 bpm) Ran last mile at half-marathon pace of 8:00 minute mile, hence the 163 bpm heart rate.
Attempting daily mileage high of 14 miles, therefore kept my heart rate within <75% of maximum heart rate, except for the last mile where I raced home at half-marathon speed of 8:00 minute pace. First day this year where I wore a singlet and shorts, also lathered on sun tan lotion! How I love the Spring!!
Sunday, February 4, 2007
Juggling Running Schedule
Daily Quote: "If the leader pushes, I will go with him, even if I die by the roadside." --Rodgers Rop, on winning the New York City Marathon.
Wife is complaining about the time I spend running on the weekends. She would be very happy if I took a day off on Sunday. As a compromise, instead of long runs on Sunday I'll do short recovery runs before she even wakes up; I hope this solution appeases her for now. Where should I place my long run on my busy weekly schedule? Logically, Monday would be the best day for a long run as I would be totally rested due to not working on Sunday night AND having an easy recovery run that day too.
Today is a Recovery Run.
6 miles. Time, 59 minutes. Pace, 9:59 minutes per mile. Out and back on Lanning Route. Sunny, 50 degrees, Wind S @ 4 mph. Average heart rate: 142 bpm. Cardiac drift: 150 bpm. ANOTHER beautiful morning! My body was well prepared to run long, but six miles will have to do until tomorrow. I'll strive to run 14 miles on Monday, which would be my longest run since the marathon.
Wife is complaining about the time I spend running on the weekends. She would be very happy if I took a day off on Sunday. As a compromise, instead of long runs on Sunday I'll do short recovery runs before she even wakes up; I hope this solution appeases her for now. Where should I place my long run on my busy weekly schedule? Logically, Monday would be the best day for a long run as I would be totally rested due to not working on Sunday night AND having an easy recovery run that day too.
Today is a Recovery Run.
6 miles. Time, 59 minutes. Pace, 9:59 minutes per mile. Out and back on Lanning Route. Sunny, 50 degrees, Wind S @ 4 mph. Average heart rate: 142 bpm. Cardiac drift: 150 bpm. ANOTHER beautiful morning! My body was well prepared to run long, but six miles will have to do until tomorrow. I'll strive to run 14 miles on Monday, which would be my longest run since the marathon.
Saturday, February 3, 2007
Summary: Week 5
Daily Quote: "Death twitches my ear.
'Live, he says, 'I am coming.'" --Virgil
Today is a General Aerobic Run.
9 miles. Time, 1:26. Pace, 9:33 minute miles. Out and back on Lindell Route. Sunny, 52 degrees, Wind S at 3 mph. A glorious day for running! Average heart rate: 145 bpm. Cardiac drift: 150 bpm. Running effort was perfectly paced!
I went to "Pep Boys" to get an oil change for my wife's truck; I became bored waiting and wandered next door to "Ross Dress for Less" and discovered they had a pair of "ASICS Gel Kayano XI" in my size for $19.99!! What a steal!!! I was practically giddy at the cash register as I paid for this bargain. If someone had told me ten years ago I would be this excited about a pair of shoes I would have told them they were CRAZY!
Summary for week of January 28-February 3, 2007
Increased weekly mileage to 58 mpw (the previous week's mileage was 56 mpw). I also continued running seven days a week.
Ran a hard interval workout concentrating on improving 5k pace.
Maintained weight of 173 pounds on a six foot frame. My body appears to be at "set point" and is very comfortable at this weight, nevertheless, I need to reduce my weight to 165 pounds.
A quick recap of last week's mileage:
Sunday: Long Run, 13 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 10 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Pace Intervals, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILEAGE: 58 miles.
Total Mileage for January: 229 miles.
Year's total mileage: 252 miles.
'Live, he says, 'I am coming.'" --Virgil
Today is a General Aerobic Run.
9 miles. Time, 1:26. Pace, 9:33 minute miles. Out and back on Lindell Route. Sunny, 52 degrees, Wind S at 3 mph. A glorious day for running! Average heart rate: 145 bpm. Cardiac drift: 150 bpm. Running effort was perfectly paced!
I went to "Pep Boys" to get an oil change for my wife's truck; I became bored waiting and wandered next door to "Ross Dress for Less" and discovered they had a pair of "ASICS Gel Kayano XI" in my size for $19.99!! What a steal!!! I was practically giddy at the cash register as I paid for this bargain. If someone had told me ten years ago I would be this excited about a pair of shoes I would have told them they were CRAZY!
Summary for week of January 28-February 3, 2007
Increased weekly mileage to 58 mpw (the previous week's mileage was 56 mpw). I also continued running seven days a week.
Ran a hard interval workout concentrating on improving 5k pace.
Maintained weight of 173 pounds on a six foot frame. My body appears to be at "set point" and is very comfortable at this weight, nevertheless, I need to reduce my weight to 165 pounds.
A quick recap of last week's mileage:
Sunday: Long Run, 13 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 10 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Pace Intervals, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILEAGE: 58 miles.
Total Mileage for January: 229 miles.
Year's total mileage: 252 miles.
Friday, February 2, 2007
Last Chance Photos
This morning Divine Racing sent me an e-mail with the above photos from 14 months ago, the "2005 New Las Vegas Marathon," stating it's my last chance to purchase these photos. I didn't even see those photos previously as I was so disappointed with my effort that year and didn't want anything to do with a permanent reminder. Now that I've qualified for Boston the pain of that 2005 race is long gone. I know the disasterous 2005 race pushed me to train harder the following year as I kept its finishing certificate on my fridge door as a constant reminder to train consistently with higher weekly mileage and more 20 milers...last August I also added a half marathon, the "Great Salt Lake Half Marathon" as an extra boost in training.
What's going to push me for 2007? Well, my wife's family is also planning on going to Boston in 2008 to cheer and support me!!! How can I let them down by not giving them my best? In fact, Beverly my wife's sister, sent me a book in the mail for my birthday (February 7th), "Top 10 Boston." Beverly is actually considering walking in Boston 2008 for charity!
Today is a Recovery Run. 6 miles. Time, :59 minutes. Pace, 9:58 minutes per mile. Out and back on Torrey Pines Route (partly traverses the same route of the New Las Vegas Marathon). Clear, 49 degrees, Wind S at 6 mph. Average heart rate: 139 bpm. Cardiac drift: 150 bpm. Going out was very slow and easy, coming back I realized that my heart rate was not in the zone and was much too low, I forced my lazy self to run a little harder on the way back. I'm still not completely recovered from yesterday's interval speedwork, no pain nor soreness, just an ongoing fatigue and lack of drive.
Thursday, February 1, 2007
Intervals
Daily Quote: "Win the race as slow as you can." --NASCAR Champion Richard Petty, recalling his father's advice. (Note: Both Petty and I ran the 2005 Las Vegas Marathon...where I beat him, luckily for me we weren't racing in cars)
Something different today from my half-marathon speed training, I decided to run intervals for my upcoming 5k race on February 17th, "The Third Annual President's Day 5k." I'm not sure what my interval paces should be as I don't race 5k's very often, in fact, the last one was the "6th Annual 4th of July 5k Blast" where I ran 22:51 (7:21 minute per mile pace) and was only 2 seconds from tying my personal best. I feel I'm stronger now and will attempt .50 mile intervals at 6:59 minute per mile pace.
Today is Speedwork
8 miles. Time, 1:08. Overall Pace, 8:30 minute per mile. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles at 6.5 mph. Intervals: 5 X .50 mile at 8.6 mph (6:59 minute per mile). Jog Intervals: .25 mile at 6.5 mph. Cooldown: 2 miles at 6.5 mph. Average heart rate: 157 bpm. Cardiac drift: 183 bpm. I planned on running six intervals, but my last jog interval my heart rate was too elevated and decided to stop at five intervals. Next week will attempt to do six intervals with same 8.6 mph pace.
Something different today from my half-marathon speed training, I decided to run intervals for my upcoming 5k race on February 17th, "The Third Annual President's Day 5k." I'm not sure what my interval paces should be as I don't race 5k's very often, in fact, the last one was the "6th Annual 4th of July 5k Blast" where I ran 22:51 (7:21 minute per mile pace) and was only 2 seconds from tying my personal best. I feel I'm stronger now and will attempt .50 mile intervals at 6:59 minute per mile pace.
Today is Speedwork
8 miles. Time, 1:08. Overall Pace, 8:30 minute per mile. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles at 6.5 mph. Intervals: 5 X .50 mile at 8.6 mph (6:59 minute per mile). Jog Intervals: .25 mile at 6.5 mph. Cooldown: 2 miles at 6.5 mph. Average heart rate: 157 bpm. Cardiac drift: 183 bpm. I planned on running six intervals, but my last jog interval my heart rate was too elevated and decided to stop at five intervals. Next week will attempt to do six intervals with same 8.6 mph pace.
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