SUMMARY: WEEK 13

Daily Quote: "I've never owned a telescope, but it's something I'm thinking of looking into." --George Carlin

Today is a General Aerobic Run.
9 miles. Time, 1:21. Pace, 9:00 minute miles. Out and back on Lindell Route. Partly Cloudy, 56-58 degrees, Wind SW @ 8 mph. No heart rate monitor today. I'm still a little sore from yesterday's Lactate Threshold Run, my left ankle is troublesome. I've been icing my ankle and should be o.k. for tomorrow's Recovery Run.

SUMMARY OF MARCH 25-31, 2007

Mileage was 58 miles last week and continued to run 7 days a week. I'm quite pleased with the general intensity of my runs this week! Only three more weeks until the Salt Lake City Half Marathon on April 21st. This week will be my last strong mileage week before my two week half marathon taper.

My weight has remained stable at 174 pounds on a six foot frame, I haven't gain any weight, but didn't lose any weight either...my body appears to have reached a "set point" and is very comfortable at this weight. I'll strive to lose a couple of pounds the next three weeks.

My sleeping has been irregular, somedays I'll be able to sleep 7-8 hours, while a couple of days have been around 5-6 hours of sleep; I need to improve my sleeping habits. My morning heart rate ranges has been good at 41-44 bpm.

A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 8 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Long Run, 15 miles.
Thursday: Recovery Run, 6 miles.
Friday: Lactate Threshold Run, 8 miles.
Saturday: General Aerobic Run, 9 miles.
Total Miles: 58 miles.

Fastest Threshold Run

Daily Quote: "The final test of fame is to have a crazy person imagine he is you." --Anonymous

After yesterday's recovery run of six miles I felt ready to increase my speed and distance for today's Lactate Threshold Run. Last week I ran the threshold run at 7.5 mph (8:00 minute miles) for four miles. Today I attempted to run the threshold run at 7.7 mph (7:48 minute miles) for SIX MILES!

Today's run is a Lactate Threshold Run.
8 miles. Time, 1:04. Average Pace, 8:00 minute miles. Life Fitness Treadmill set at a 1% Grade. Warmup: 1 mile @ 6.6 mph (9:06 minute mile). Lactate Threshold: 6 miles @ 7.7 mph (7:48 minute miles)!! Cooldown: 1 mile @ 6.6 mph. Average heart rate: 162 bpm (83% of maximum heart rate) Cardiac Drift: 171 bpm (90% of maximum heart rate) I was able to stay barely within the heart rate perimeters of a Lactate Threshold Run, which is 75-90% of maximum heart rate. I felt very strong during the run and felt I could have gone farther...a very good sign for my upcoming half marathon! I'm itchy to RACE!!

Long Run + WIND!

Daily Quote: "Ask your child what he wants for dinner only if he's buying." --Fran Liebowitz

Today is a Long Run.
15 miles. Time, 2:27. Pace, 9:48 minute miles. Out and back on Torrey Pines Route that partially covers the "New Las Vegas Marathon" route. Cloudy, 50-56 degrees, Wind South @ 19 mph, with 25-30 mph GUSTS!! No heart rate monitor today. I didn't feel so strong today as fighting against the wind took all my energy away; how I hope that Salt Lake City isn't windy on April 21st!!!

Later, I had severe allergy symptoms probably due to the winds. My eyes are itchy, my nose is red from being so runny, I'm just plain miserable. Took "Claritin," which made me drowsy at work; hopefully my passengers didn't mind my jumping the curbs (just kidding).

Running in the Rain!

Daily Quote: "Meetings are indispensable when you don't want to do anything. --John Kenneth Galbraith

Today is a Recovery Run.
6 miles. Time, 53 minutes. Pace, 8:50 minute miles. Out and back on Lanning Route. Cloudy with rain, 55 degrees, Wind NW @ 17 mph with 25+ mph gusts! Last 1/2 mile in pouring rain, which is VERY rare for Las Vegas. No heart rate monitor nor Garmin as I was striving to run stress free with no competition with self.

Still feeling very strong and fast during my runs, I did try to run more conservatively, but allowed myself to run harder as to beat the rain home...I failed and was soaking wet. Run was refreshingly different!!

Disasterous Bowling Night

"The longer the title, the less important the job." --George McGovern

Dental appointment at 8:30 a.m. to check the healing of new jaw. My jaw is now 100% healed! I've had problems with my jaw since I was eleven years old when my step-father broke it with a heavy steel can during one of his many drunken bouts. In 1983 was assaulted on the Chapel grounds by three Blacks who also broke my jaw in two places. No wonder my jaw became infected, just a little pressure breaks that fragile right jaw. Hopefully, my stronger new jaw won't have any future problems!

Today is a General Aerobic Run.
8 miles. Time, 1:10. Pace, 8:45 minutes per mile. Out and back on Lindell Route. Partly cloudy, 57 degrees, Wind SW @ 9 mph. Average heart rate: 151 bpm (70% of maximum heart rate). Cardiac drift: 160 bpm (77% of maximum heart rate.) I felt strong and surprisingly fast. I need to slow my training down as to not get burned out before my upcoming half marathon.

Last night our bowling team, "One Wonders," lost all four games. I did fairly well, but overall our team just couldn't get it together. I'm going to strive and practice bowling several times this week.

Upward and Onward!

Daily Quote: "Don't let what you cannot do interfere with what you can do." --John Wooden

Today is an Easy Run + Speed.
6 miles. 53 minutes. Average Pace, 8:50 minute miles. Out and back on Torrey Pines Route that partly traverses the "New Las Vegas Marathon" route. Last mile at 7:50 minute mile, which is half marathon pace. Perfect weather! Partly cloudy, 60 degrees, Wind SW @ 3 mph. Average heart rate: 143 bpm. Cardiac drift, 160 bpm. What a gratifying run, never felt stronger! Too bad today isn't the Salt Lake City Half Marathon as I feel primed and ready!!

SUMMARY: WEEK 12

Daily Quote: "If you lend someone twenty dollars and never see that person again, it was probably worth it!" --Donald Nichols

Today's run was a General Aerobic Run.
9 miles. Time, 1:21. Average Pace, 9:00 minute miles. Out and back on Lindell Route. Partly cloudy, 66-68 degrees, Wind SW @ 7 mph. Average heart rate 143 bpm (65% of maximum heart rate). Cardiac drift: 158 bpm (75% of maximum heart rate). Last mile at 7:50 minutes, which is half marathon pace. Left ankle is slightly sore, but nothing serious, will RICE it for the rest of the day.

SUMMARY FOR WEEK OF MARCH 18-24, 2007

Mileage was 56 miles as last week was somewhat of a Recovery Week from the 5k race, "Come Catch a Leprechaun." Returned to running seven days a week. Last week returned the Long Run and a Lactate Threshold Run to my weekly schedule in preperation for the upcoming "Salt Lake City Half Marathon" on April 21st.

Although last week was a recovery week my weight has remained stable at 174 pounds on a six foot frame...I didn't gain any pounds! My mileage will be increasing next week for half marathon training and hopefully with wise portion control I'll be able to lose a little weight.

My sleeping habits has improved and most days I've slept 7-8 hours per night. My morning pulse has been good too, between 39-42 bpm every day!

A short recap of last week's mileage:
Sunday: Race Recovery, 6 miles.
Monday: Race Recovery, 6 miles.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Long Run, 15 miles.
Thursday: Lactate Threshold Run, 6 miles.
Friday: Recovery Run, 6 miles.
Saturday: General Aerobic Run, 9 miles.

Total Miles: 56 miles. Month's Total: 160 miles. Year's Total: 581 miles.

Recovery Run

Daily Quote: "Training can get on a man's nerves. there is no use or profit in denying it." --Alf Shrub

TGIF!!! I'm so very tired and thankful that today is a scheduled Recovery Run.

Recovery Run. 6 Miles. Time, 58 minutes. Pace, 9:40 minute miles. Partly Cloudy, 65 degrees, no wind. No heart rate monitor today. Nice and easy run with no pressure of performance. Enjoyed the sounds and smells of Spring, but later suffered allergies for it.

I'm leaving soon for the Gold Coast Bowling Alley before work as to practice my bowling hook. Bowling can get as addictive as running!!

Return of the "Lactate Threshold Run!"

Daily Quote: "They tell you that you'll lose your mind when you grow old. What they don't tell you is that you won't miss it very much." --Malcolm Cowley

The last time I ran a Lactate Threshold Run was on January 25th. Since that time I've been doing intervals as to better prepare for 5k races. Now that my upcoming "Salt Lake City Half Marathon" is soon, it's back to the Lactate Threshold Run, which will help me prepare for the speed of a half marathon race.

Today's run is a Lactate Threshold Run.
6 miles. Time, 49:55 minutes. Average Pace, 8:19 minute miles. Life Fitness Treadmill set at a 1% Grade. Warmup, 1 mile at 6.6 mph (9:06 minute miles). Lactate Threshold, 4 miles at 7.5 mph (8:00 minute miles, which is half marathon pace). Cooldown, 1 mile at 6.6 mph. Average heart rate: 157 bpm (75% of maximum heart rate). Cardiac Drift: 170 bpm (85% of maximum heart rate).

Next week I'll be adjusting my half marathon pace to 7:50 minute miles as the Running for Fitness site's race predictor says with my 5k race performance of 22:36 set last week equates to a possible 1:42:40 half marathon result. It'll be interesting to see how close I'll get to that prediction, maybe I can beat that possible half marathon pace!!

Return of the "Long Run!"

Daily Quote: "We've heard that a million monkey at a million keyboards could produce the complete works of Shakespeare; now, thanks to the Internet, we know this is not true." --Robert Wilensky

Today is a Long Run.
15 miles. Time, 2:21. Pace, 9:24. Out and back on Torrey Pines Route that partly covers the "New Las Vegas Marathon" route. Partly Cloudy, 54 degrees, Wind: NNE at 12 mph. Average heart rate: 143 bpm (71% of maximum heart rate). Cardiac drift: 155 bpm (77% of maximum heart rate). As usual, the wind was brutal when the route passed the stretch by North Las Vegas Airport. Bunched up running shorts created a huge friction rash on my upper inner left thigh, later cleaned and applied "Neosporin" that worked well in the past.

My Long Run felt very slow and sluggish, maybe because my last Long Run was on March 6th and I've lost some endurance, or possibly due to my allergies, perhaps not getting enough sleep, not eating enough calories yesterday, and must not forget that blasted wind too. Whatever the reason, I'm quite nervous as my next race is almost here, the "Salt Lake City Half Marathon on April 21st. I need to get my act together!

My wife, Suzie, has been teasing me about my photos from the "Come Catch a Leprechaun," saying I lost to an old man who is bowlegged. She just doesn't realize that Rich and I are BOTH 55 years old!

Cadence

Daily Quote: "Before you criticize someone you should walk a mile in their shoes. That way, when you criticize them, you're a mile away and you have their shoes." --Donald Nichols.

Today's run is a General Aerobic Run + Speed.
8 miles. Time, 1:14. Average pace, 9:15 minute miles. Out and back on Bretton Mews Route. Last mile at half marathon pace of 8:00 minute mile. Cloudy, 73 degrees, Very Windy 15-20 mph. Average heart rate: 140 bpm (70% of maximum heart rate). Cardiac drift: 164 bpm (80% of maximum heart rate, set during last 8:00 minute mile).

Allen had mentioned at about.com forum site that, "I recently read somewhere that the world-class runners do 180+ steps per minute." Therefore today I set out to determine my cadence and discovered for the General Aerobic portion of the run my cadence was about 159 steps per minute. My cadence for the 8:00 minute mile was 171 steps per minute. Appears I need to work on my leg turnover!

My Photos from "Come Catch a Leprechaun 5k"

You can see Richard Challendar tailing me and striving to pass me during the last thrust to the finish line (click photos for larger image). Richard just nipped me at the end. It won't happen again! He's holding the first place certificate and I'm holding the second place certificate....The third place finisher didn't stay for the award ceremony.

Bowl Me Over!

Daily Quote: "Never test the water with both feet." --Donald Nichols

This will be the last Recovery Run from last Saturday's race. My body feels fine, my left ankle is much better too and appears to be fully recovered.

Today is a Recovery Run + Speed.
6 miles. Time, 53 minutes. Average Pace, 8:50 minute miles. Out and back on Lanning Route. Sunny, 74 degrees, Wind NW at 7 mph. First 5 miles at recovery pace, the last mile at half marathon pace of 8:00 minute mile. Average heart rate: 152 bpm (72% of maximum heart rate). Cardiac drift: 169 bpm (85% of maximum heart rate, the last 8:00 minute pace mile). I am now fully recovered from last Saturday's race.

Our bowling team, "The One Wonders," has now won the last three weeks...all three weeks we won 3 games out of four!! My bowling average is 135, but last night my games were: 178, 167 and 138. My team mate, Glenn Ely, also did very well, but his bowling collapsed in the last game; his average is the team's high of 136, but last night he bowled: 176, 165, and 83...we both bowled surprisingly close to each other with me only finishing two pins ahead during the first two games. Mary Ely has also improved, she has an average of 119, but during her three games she scored, 125, 124 and 86. No wonder we've been on a hot streak!! Hmmmm, maybe we should call ourselves, "No Wonder!" Last year we could only win one game every match night, sometimes only hitting one pin on the first throw...therefore we had called ourselves "One Wonders," but next league we should rename ourselves. My wife, Suzie, didn't bowl last night as she has been having stomach problems and is suppose to see the doctor Monday after work. Winning bowling games are fun and I'm finding myself getting addicted to bowling...I tend to be obsessive, therefore need to watch myself in regards to getting overly passionate and competitive about the game. My competitive nature could drive my teammates CRAZY!

SUMMARY: Week 11

Daily Quote: "I have yet to see any problem; however complicated, which, when you looked at it in the right way, did not become still more complicated." --Paul Anderson

My body feels extremely well today considering I ran a 5k race yesterday, normally my legs would be sore and battered, but I actually felt peppy and eager to run fast. Is this due to muscle memory? Maybe I didn't give 100% during the race yesterday?

Today's run is a Recovery Run.
6 miles. Time, 54 minutes. Pace, 9 minute miles. Out and back on Lanning Route. Sunny, 72 degrees, Wind SW @ 6 mph. Average heart rate: 150 bpm (70% of maximum heart rate). Cardiac drift: 157 bpm (75 of maximum heart rate). Body felt very strong and wanted to go faster, strived to keep heart rate in the recovery zone.

SUMMARY FOR WEEK OF MARCH 11 - 17, 2007

Mileage for the week was 31 miles as last week was a taper and race for "Come Catch a Leprechaun 5k" and had reduced my mileage by 50%.

Due to the taper and not reducing my calorie intake I had a gain FOUR pounds. I'm now 174 pounds on a six foot frame. I'll need to lose weight before the "Salt Lake City Half Marathon" on April 21st. My taper for the half marathon will definitely have lesser calories.

My result from the "Come Catch a Leprechaun 5k" was my second fastest 5k race with a time of 22:36 (7:16 minute miles) and is only four seconds slower than my personal best (22:32, 7:15 minute miles, "Third Annual President's Day 5k) of last month.

My nightly sleep pattern has been choppy and need to find a way I can get more rest. Also, only slept four hours before my race, should in the future take Friday off from work.

Next week is a recovery week and return to half marathon training.

A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 8 miles.
Tuesday: Recovery Run, 5 miles.
Wednesday: Intervals, 4 miles.
Thursday: Easy Run, 4 miles.
Friday: Rest Day.
Saturday: RACE DAY, 3.1 miles plus 1 mile warmup.
TOTAL MILES: 31 miles.

Come Catch A Leprechaun 5k Race

Daily Quote: "The best way out is always through." --Robert Frost

Today is my 5k race, the "Come Catch a Leprechaun," which is held at the Henderson Valley Auto Show Mall. This course is my favorite, it starts with a 1/2 mile loop block around "Saturn of Henderson" then has a 1 1/2 mile out with a slight gentle slope up Auto Mall Drive, a turnaround, a quick back down slope on Auto Mall Drive, and another loop around "Saturn of Henderson."

Last year I set a personal best on this course with a 22:51 result (7:21 minute per mile pace) and should break this course record as I'm fitter now. My current personal best is 22:32 that was set LAST MONTH, which was a 7:15 minute per mile pace...I have my work cut out for me today.

You couldn't ask for better weather this morning, sunny, 65 degrees with wind NNE @ 3 mph. For us Vegas runners the weather is perfect!

Awoke at 5:30 a.m. and I had set TWO clocks last night as last month I slept late and was almost late arriving to the race. I was extremely tired, only slept for four hours due to my working until 2:00 a.m. I swear, the next 5k race I'm taking Friday night off!!

I arrived at the Henderson Valley Auto Mall at 6:15 a.m. with plenty of time to warm up with an easy one mile and several fast strides. Drank more water at the starting line and ate some orange slices. Felt lethargic, kept yawning, and looking at my watch every two minutes. When is this race EVER going to start? I was prancing around like a horse chewing at his bit.

I notice something a little strange about my fellow runners. I wore my favorite red racing singlet, but almost everyone else was wearing Irish GREEN!! How could I forget today was St. Patrick's Day? GEEZ, and Robison is an Irish name too. Fortunately, nobody pinched me.

I approximate about 250 racers today. I kept looking for Aurelio Herrera who's in my age group (55-59 years old) and he beat me badly last month in the "Third Annual President's Day 5k." I was hoping to exact my revenge, but he was a no-show. Lucky for him I thought!! I'm now awake and getting feisty.

7:00 a.m. Mile One. Pace, 6:59 minute mile. After several announcements of future races and a description of the course the race finally starts! The traffic cones make it a narrow route (only accomodates four runners abreast) around the one mile block of Saturn. I've started slowly, some due to design and some from the crush of runners. I feel like I'm going too slow, but I'm surprised my Garmin says that I ran the mile at 6:59 minute pace. My heart rate is only 172 bpm, about 88% of my maximum heart rate.

Mile Two. Pace, 7:19 minute mile. Accumulate time: 14:18. We're now running up Auto Mall Drive that's a gentle slope uphill. Here is where I start passing many runners who can't manage to handle the slope. The sharp turnaround is a strain on my left ankle and I feel a little sharp pain. I pick up my pace a little but can't seem to speed up. My heart rate is 177 bpm, 92% of maximum heart rate.

Mile Three. Pace, 7:20 minute mile. Accumulate time: 22:36. Heading back down Auto Mall Drive and you can see the whole race from the turnaround, the lead runners don't appear that far ahead, and the runners coming up the slope behind seem very slow. The view of the Las Vegas skyline is breathtaking. I seem to have a runner attached to my rear end...it's not windy why is he so closely drafting me?? I did a short spurt to get him off, but he hangs on.

Finishing loop. Only one lap around Saturn and I'm finished. I'm so very tired and my allergy is having me make weird weazzing sounds. My left ankle is troublesome and is aching. The knucklehead is still hanging on to my rear end. Only 50 feet to finish and now that runner tries to pass me...I'm striving to keep him next to me. We're both diving across the finish line, but he nips me at the end. Heart rate is 190 bpm, 98% of maximum heart rate.

Finish Time: 22:36. Pace, 7:16 minute miles. I did set a new personal course record, but missed my personal best by FOUR lousy seconds!! Waited for the award ceremony and discovered that the runner who barely beat me also has a time of 22:36 AND is in my age group....DRATS!! His name is Richard Challendar and he took first place, while I took second place. I now have another runner on my revenge list!

I'm not too diappointed with my race as I was only four seconds from my personal best, afterall, I'm not going to be able to set personal records at every race. Several factors will need to change: (1) I must get more rest, four hours of sleep just isn't enough. I should request a night off from work before a race. (2) I need to control my diet better during a taper week, gaining three pounds in one week is unacceptable. (3) I only tapered one week for this race by cutting 50% off my weekly mileage, Pfitzinger recommends a two week taper with a 20% off week, than a 50% off week. I should experiment with a two week taper on my next 5k race.

My next 5k race may be at the end of May...my total racing focus now is the upcoming "Salt Lake City Half Marathon" on April 21st.

Rest Day

Daily Quote: "Always remember you're unique. Just like everyone else." --Donald Nichols

Today's plan is to rest, relax, and get some more rest. The race, "Come Catch a Leprechaun 5k," starts tomorrow at 7:00 a.m. I'll be getting home from work this early morning around 2:00 a.m. and hope to immediately get to bed. NO PLAYING ON THE COMPUTER WHEN I GET HOME FROM WORK!!! Hopefully I will get at least four hours of sleep before the race.

I'll be picking up my race packet before work and will have everything laid out when I awake. I've done all my training well, now I need to put this training into practice...I'll do the best I can.

Happy trails, Bruce

Easy Taper Day

Daily Quote: "Don't squat with your spurs on." --Old Saying

Race day is almost here, and I'm ALREADY having negative thoughts! I checked the scale and I've gained THREE POUNDS this week, needless to say, I've definitely overdid my carbo loading. How much will my extra weight slow me down...maybe the weight gain is a good strategy as I probably need the extra nutrients to repair and rebuild my body? The temperature during race day will be in the mid 60's, I'll need to hydrate most of the day tomorrow. It's frustrating to have to work until 2:00 a.m. on early Saturday morning and the race is at 7:00 a.m., I'll need to hit the sack immediately after work, which means no playing on the computer!

Continuing to slash my mileage to 50% for the week, today's run is an easy taper run.
6 miles. Time, 55 minutes. Pace, 9:10 minute miles. Out and back on Alta Route. Sunny, 74 degrees, Wind S @ 4 mph. No heart rate monitor today as I'm striving to stay more atune to my perceived exertion and keep from competing with my watch.

Short & Sweet Run

Daily Quote: "It's the lioness that runs." --Slogan, British Women's Running Club.

I'm currently in the middle of my taper for the upcoming "Come Catch a Leprechaun 5k" and have reduced my intervals this week from six intervals to three intervals. Although I did reduce my intervals, I did increase my speed by a tad...instead of last week's 8.6 mph, I ran the intervals at 8.7 mph. The biggest change was the Jog Intervals where I increased the jog speed from 6.0 mph to 6.6 mph, which was very tough on this old bod!

Today is a Interval Run.
4 miles. Time, 33 minutes. Average Pace, 8:15 minute miles. Life Fitness Treadmill set at 1% grade. Warmup: 1 mile @ 6.6 mph (9:08 minute miles). Intervals: 3 X .50 mile @ 8.7 mph (6.54 minute miles). Jog Intervals, .25 miles @ 6.6 mph. Cooldown: 1 mile @ 6.6 mph. Cardiac drift: 185 bpm (95% of maximum heart rate)

I've been taking Claritin Allergy medicine the last two days due to runny nose and itchy eyes...partly due to the unusual warmer temperatures (today is 87 degrees) that's starting plants to blossom early AND the amount of dust in the air from the Stardust implosion. Hopefully I'll be 100% for the race this Saturday!!

Theft

Daily Quote: "And God said. 'Let there be Satan, so people don't blame everything on me. And let there be lawyers, so people don't blame everything on Satan.'" --George Burns

This early morning my wife leaves for work, she returns inside the home and yells, "Bruce, someone broke into the Oldsmobile AGAIN!!" This wakes me immediately. Someone had jimmy the driver's door, probably using a Slim-Jim tool. Went to the car and seen everything in the glove compartment was scattered throughout the car, but nothing was stolen. Luckily, the Oldsmobile only has cassette tapes and nobody wants that outdated technology! This is the second time this year that the Oldsmobile was broken into, the first time they took the cell phone and sunglasses, which I no longer store in the car. Frustrating! Living in Las Vegas is having a growing crime problem with the drugs, gambling and the large influx of unemployed illegal immigrants. Last year our home was broken into, but only a DVD player and some small items that teenagers would find valuable were taken...we believe it's the kids next door, but can't prove it. The theft does make for a downer day, but we're safe and nothing was taken.

Since I was awake anyway, ran my Recovery Run early as the temperature was much cooler and Vegas' forcast for today is a high of 87 degrees:
5 miles. Time, 44 minutes. Pace, 8:48 minute miles. Out and back on Alta Route. Clear, 60 degrees, Wind S @ 9 mph. Average heart rate: 144 bpm (72% of maximum heart rate). Cardiac drift: 152 bpm (77% of maximum heart rate). Ran surprisingly quick, probably due to the anger of car being violated spurred me. Only four more days before "Come Catch a Leprechaun 5k!"

Start of Tapering Week

Daily Quote: "I got kicked out of "Riverdance" for using my arms." --Michael Flatley

Brenda is now gone and I have my computer room back!

This week is my tapering for next Saturday's "Come Catch a Leprechaun 5k Race." Last month's 5k race I had cut back my mileage on race week by 70% and ran one strong speed session in the middle of the week. Now that I've read April 2007 "Running Times" article by Pete Pfitzinger called, "The Rest is Up to You," I'll be cutting back my mileage by 50% and with limited speed work. Pfitzinger states, "Some running articles recommend increasing the amount of speed work during the taper. I believe this is risky due the high lactate levels from these types of workouts and the relatively long recovery times required. An approach that leads to more consistent results is to maintain your interval speed but reduce the volume of intervals."

Hopefully this week I'll be allowing my body to recover and adapt so I am totally prepared as I approach the starting line. Pfitzinger states, "The benefits of tapering can be looked at as simply correcting the accumulated wear-and-tear of training. More specifically, it appears that tapering leads to improvements in running economy (how much oxygen you need to run at a given pace) and muscle strength. Tapering also allows repair of the ongoing microcellular muscle damage from training and full replenishment of glycogen stores in your muslces and liver, as well as boistering your immune system." His article also has suggested taper durations for half-marathon and the full marathon too...I've cut the article out and have placed it in safe keeping for next month's half-marathon tapering.

Today is a General Aerobic Run.
8 miles. Time 1:16. Pace, 9:30 minute miles. Out and back on Bretton Mews Route. Sunny, 68 degrees, Wind SW @ 6 mph. Average heart rate: 140 bpm. Cardiac Drift 147 bpm. Nice easy run! Normally today would be a Long Run, but I'm currently tapering and this would be almost 50% of the distance.

The temperature in Las Vegas is unusually warm, 16 degrees warmer than normal, with tomorrow having a chance to break the record with 84 degrees! I've been running earlier as to beat the heat, but my sleep has been suffering for it.

SUMMARY: Week 10

Daily Quote: "The best way to get most husbands to do something is to suggest that perhaps they're too old to do it." --Anne Bancroft

Today is a General Aerobic Run + Speed.
8 miles. Time, 1:09. Pace, 8:37 minute miles. Out and back on Torrey Pines Route, which partially ran on the "New Las Vegas Marathon" route. The last two miles was at half-marathon speed of 8:00 minute miles Cloudy, 72-74 degrees, Wind S @ 3 mph. Average heart rate: 152 bpm. Cardiac drift, 162 bpm. Need to wear suntan lotion, nice burn on back of my neck.

SUMMARY FOR WEEK OF MARCH 4 - 10, 2007

Mileage for the week was 63 miles, which is the most weekly miles this year! I continued to run seven days a week.

Lost one pound of weight, I'm now 170 pounds on a six foot frame. This week bought Chris Carmichael's book, "Food for Fitness," with the hopes of cleaning up my diet and adding some new recipes.

I've been ill during the middle of the week, a flu and/or allergies, but I'm now recovered. I still need to work on getting more sleep. My morning heart rate has been ranging 41-52 bpm.

Next week is somewhat of a cut-back/taper week as next Saturday I'll be racing the "Come Catch a Leprechaun 5k Race."

A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: Speedwork, 8 miles.
Thursday: Recovery Run, 7 miles.
Friday: Medium Long Run, 11 miles.
Saturday: General Aerobic Run + Speed, 8 miles.
TOTAL MILES: 63 miles.

Medium Long Run

Daily Quote: "The worst part of success is to try finding someone who is happy for you." --Bette Midler

Today's run is a Medium Long Run.
11 miles. Time, 1:45. Pace, 9:32 minutes per mile. Out and back on Lindell Route. No heart rate monitor today as I'm striving to become more in tune to my perceived effort. Warm, Cloudy, 70-72 degrees, Wind @ 9 mph. Only brought one small bottle of water, which was insufficient as I became very thristy at nine miles....I'm going to have to clean my Camelbak tonight and start wearing it with runs over an hour.

TGIF!! Tomorrow I'm going to sleep late, at least eight hours of sleep, I really need the rest. This weekend's weather is going to be over 80 degrees! Las Vegas might even break a record for the warmest day tomorrow.

Bought a New Book!

Daily Quote: "One of the most time-consuming things is to have an enemy." --E. B. White

Bought the book, Chris Carmichaels Food For Fitness
Eat Right To Train Right," therefore expect me to quote passages from it occasionally. Trying to clean up my diet act...plus, those Lean Pockets I've been thriving on are getting old, the book also has a section of recipes.

Today is a Recovery Run.
7 miles. Time, 1:06. Pace, 9:25 minute miles. Out and back on Lanning Route. Partly cloudy, 66 degrees, Wind SW @ 4 mph. No heart rate monitor today, just ran with perceived effort. Small cramp on left calf, but not big enough for me to stop. Another beautiful day. Must REALLY start carrying water, was quite parched near the end of the run.

This weekend my wife has her friend, Brenda, from Arizona staying with us as they are planning on attending all the events on NASCAR weekend. (Busch races on Saturday and NASCAR Winston Cup on Sunday.) Unfortunately, my office/computer room also doubles as the guest room. It'll be hit and miss on the computer this weekend. Hopefully I'll maintain my blog as well as monitor about.com's Forum site.

Intervals Improvement

Daily Quote: "Gossip is news running ahead of itself in a red satin dress." --Liz Smith

Today's workout is Speed Intervals.
8 miles. Time, 1:08. Average pace, 8:30 minute miles. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles @ 6.5 mph (9:14 minute mile pace). Intervals 6 x 1/2 miles @ 8.6 mph (6:59 minute mile pace). Jog intervals, 1/4 mile @ 6.0 mph. Cooldown: 2 miles @ 6.5 mph. Average heart rate: 154 bpm. Cardiac drift: 177 bpm. Felt strong after sixth interval and could have done an additional interval, but decided to stay with my plan.

Today's training boosted my confidence for my upcoming race! I've shown definite improvements from last week's intervals. Last week I could only do five intervals because my heart rate was too high during the last rest jog interval, this week my heart rate was in the -75% zone for recovery interval. My average heart rate last week was 158 bpm, this week four beats lower; and my cardiac drift last week was 182 bpm, this week 177 bpm, five beats lower. I only have 10 days until "Come Catch a Leprechaun 5k" and I'm ready!!

The weather in Las Vegas has been warm, this weekend's forcast will have a high in the mid 80's!! I'll need to start running earlier in the morning.

So Little Time!

Daily Quote: "Contrarians drink to remember." --Dave Weinbaum

I was a bad boy. Last night when I returned home from work I studied the chess game Botvinnik vs Flohr (Match, 1933) and became lost in the analysis, before I knew it, the time was 5:00 a.m! I was only able to get four hours sleep, but did manage to squeeze in a Recovery Run before work.

Today is a Recovery Run.
7 miles. Time, 1:04. Pace, 9:08. Out and back on Lanning Route. Partly Cloudy, 64 degrees, Wind SW @ 6 mph. Average heart rate: 144 bpm. Cardiac drift: 151 bpm. Body feels good, no aches nor pain, I'm prepared for tomorrow's Speedwork.

When I was younger I could study and play chess without the concerns of sleep and food...I'm not young anymore and need my sleep; work tonight is going to be miserable.

Spring is HERE!

Daily Quote: "If a man watches three football games in a row; he should be declared legally dead." --Erma Bombeck

Today's high temperature will be in the upper 70's, and should remain around that temperature until NASCAR Sunday, which could be 80 degrees! Spring has arrived!!

Today is a Long Run.
15 miles. Time, 2:15. Pace, 9:00 minute miles. Out and back on Torrey Pines route, which partially encompasses the "New Las Vegas Marathon" route. Clear, 66-68 degrees, Wind South at 3 mph. Average heart rate: 145 bpm. Cardiac drift: 159 bpm. Last two miles were at half-marathon pace of 8:00 minute miles. I'll need to start carrying water again as I was thirsty during the last half of the run. I was exhausted afterwards, quickly ate a Cheese Lean Pocket and took an hour nap.

New Training Route

Daily Quote: "A sense of duty is useful in work, but offensive in personal relations. People wish to be liked, not endured." --Bertrand Russell

Today I trailbrazed a new route from my front door with the help from my Garmin Forerunner 205 GPS watch, I went south on Westwind Drive that's a small paved street with no sidewalks and no traffic lights on major intersections, which is why I haven't ran this route before...crossing busy Sahara Avenue's eight lanes is problematic without traffic lights, especially during the middle of the day, but not a problem during Sunday's slow traffic.

Today is a Recovery Run.
7 miles. Time, 1:04. Pace, 9:08. Out and back on new Westwind Route. Partly Cloudy, 53 degrees, NO WIND! I didn't wear a heart rate monitor today as I was striving to keep the run very easy without trying to compete with my heart monitor. Beautiful day, I felt the fantastic floating sensation and didn't really want to turn back home, but realized I must as tomorrow is my long run.

WE WON!! Today our bowling team "One Wonders" won THREE out of four in the Bishop Gorman Invitational League!! This is very rare as normally we only win one game...hence our team's name "One Wonders." All our team members did exceptionally well. Also, I have now bowled a game over 200...I bowled a 223 game today during league play. Our team member, Glenn, was surprised my bowling average only went up 3 points from last week, I now have an average of 133 points, but undoubtedly my average will climb again next week. I need to call and thank Coach Gary Oatis for improving my bowling so quickly, he'll be thrilled with my result.

SUMMARY: Week 9

Daily Quote: "Character is like a tree and reputation like its shadow. the shadow is what we think of it; the tree is the real thing." --Abraham Lincoln

Today is a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:00 minute miles. Out and back on Torrey Pines route, partially running the "New Las Vegas Marathon" route. Clear, 47 degrees, Wind North at 7 mph. Average heart rate: 153 bpm. Cardiac drift: 158 bpm. Wasn't very long ago when 9 minute miles was my specific marathon pace, now I'm so fit that it's just a General Aerobic Run!! I felt strong and my sinus are clear, a fun and joyous run.

This afternoon our bowling team had a makeup game because our members; my wife, Glenn Ely and Mary Ely, are going to the NASCAR Winston Cup races in Vegas next weekend. I won't be attending the races as I'm not a big fan of car racing...hey, I'm a cab driver and race everyday!! I did very well in my bowling with my score in the following order: 147, 154, 158. Pretty consistent. I doubt my bowling average will be 130 tomorrow during league play. Mary Ely had a record high game...a 180!!!

Our team went to Marie Callendar's for supper, as usual I ate too much. Bought a whole Chocolate Cream Pie for home, ate half of it before the night was done!!! Needless to say, I need to have more control of my diet.

SUMMARY FOR WEEK OF FEBRUARY 25 - MARCH 3, 2007

Increased my mileage to 59 miles (the previous week was 56 miles) and continued to run 7 days a week. I'm rather odd as I hate to have my weekly mileage at an odd number of 59 miles, it does nag on me, why couldn't I have an EVEN number like 60 miles? No wonder I identify with the t.v. show's Monk character!

Maintained my weight of 171 pounds on a six foot frame. I'm not too concerned about my weight at this time as the next few weeks I'll be having higher training miles with more speed work.

Most of my nights I've slept for eight hours! A big change from several weeks of 4-6 hours of sleep per night. My morning heart rate had been in the low 50's during the middle of the week due to a cold and/or allergies. I'm fairly recovered now and morning heart rate has returned to 40-43 bpm.

A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Intervals, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium-Long Run, 11 miles.
Saturday: General Aerobic Run, 8 miles.
TOTAL MILES: 59 miles.

Medium Long Run

Daily Quote: "Growing old--it's not nice, but it's interesting." --August Strindberg

I'm really getting tired of the wind, but I shouldn't complain too much as my running friends up North have even worse weather.

Today is a Medium Long Run.
11 miles. Time, 1:43. Pace, 9:27. Out and back on Lindell Route. Clear, 50-52 degrees, Winds South at 14 mph with 22 mph gusts. Average heart rate: 140 bpm. Cardiac drift: 151 bpm. Left ankle was a little sore after my run, I wonder if the soreness was due to the wind pushing me in different directions as I'm striving to stay balanced? I'll be retiring my wornout Mizuno Alchemy running shoes next week, which could be causing my ankle to complain.

TGIF as I'm really tired even though I've been getting enough sleep; maybe I should start eating a little more. I might be tired due to the possibility of my getting a cold and/or allergy. Last year's running journal tells me of having allergies this very same week! Today's morning heart rate was a little high too at 50 bpm (normally my morning heart rate is in the low 40's).

It's March Already?!?

Daily Quote: "I don't have to tell you it goes without saying there are some things better left unsaid. I think that speaks for itself. The less said about it the better." --George Carlin

This year is going FAST, hard to believe today is already March 1st!! Went to my last year's running logbook and noted the mileage on March 1st, 2006 was 342 miles. This year's mileage so far is 529 miles! I'm cooking!!

Last year on March 1st I weighed 175.4 pounds on a six foot frame. Today I weigh 171.1 pounds! Only a few pounds less, but I'll take it. I would like to reach 165 pounds for the Salt Lake City Half Marathon, which I should achieve, although those last few pounds are hard to lose.

Today is a Recovery Run.
6 miles. Time, 55:13. Pace, 9:12 minute miles. Out and back on Lanning route. Partly Cloudy, 44 degrees, Wind SW @ 7 mph. Average heart rate: 145 bpm. Cardiac drift: 151 bpm. No lingering soreness from yesterday's speed work. Had another day of 8 hours sleep, my body still craved a 30 minute nap after my run and lunch; I surrendered to the craving.