Daily Quote: "I've always felt that long, slow distance produces long, slow runners." - Sebastian Coe
I've been taking the following vitamins and supplements:
--Centrum Silver Multi-Vitamin
--Glucosamine Chondroitin, Triple Strength (taken twice a day)
--7-KETO, 100 mg
--Aspirin, 5 grains
--Green tea, 150 mg (taken twice a day)
--L-Carnitine, 250 mg
--Chrominium Picolinate, 400 mg
--Fish oil, 1000 mg (taken twice a day)
I've been tempted to add even more supplements due to my starting strength training, but wonder if I should add more supplements as it's getting rather pricey. I may consider eliminating L-Carnitine, Chrominium Picolinate and Green Tea as to make room for supplements that'll help build strength.
I'm still recovering from the Salt lake City Half Marathon, therefore another Recovery Day.
6 miles. Time, 59 minutes. Pace, 9:50 minute miles. Out and back on Lanning Route. Sunny, 82 degrees, Wind SW @ 5 mph. No heart rate monitor today. My body felt good, no aches nor pains, but the high temperature does make running the roads tough. I wore my Camelbak and it definitely came in handy. I'm afraid I don't have too many days of road running left before I'm forced on the dreadmill
Sunday, April 29, 2007
Saturday, April 28, 2007
SUMMARY: WEEK 17
Daily Quote: "Friendships born on the field of athletic strife are the real gold of competition. Awards become corroded, friends gather no dust." --Jesse Owens
The high temperature today was 97 degrees, won't be much longer before I'm stuck on the dreadmill. I'm striving to enjoy road running as long as I can.
I'm still recovering from last Saturday's half-marathon, hence today is a Recovery Run.
6 miles. Time, 58 minutes. Pace, 9:40 minute miles. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" course. The temperature was very warm at 8:00 a.m., Sunny, 79 degrees, Wind SW @ 7 mph. I didn't wear my Garmin nor Polar Heart Rate Monitor, keeping the run as casual and carefree as possible. I was very thirsty during my run and should now bring water for even the short easy runs.
SUMMARY FOR APRIL 22-28, 2007
I'm still recovering from last Saturday's "Salt Lake City Half Marathon" and currently have no aches nor pains, nevertheless, I'll be continuing my recovery runs for another week. My total recovery miles last week was 32 miles, and ran for six days.
I've started weight lifting this week! I've been doing only one set per upper body part, with ten repetitions of light weights, every other day. I'll be gradually adding weights to my routine slowly but surely. I'm now 177 pounds on a six foot frame, and I'm expecting I'll get a little heavier due to the increase of heavier muscle...hoping that eventually the muscles will burn more calories and I'll become more lean.
My sleeping patterns have improved, it's getting rare when I don't get at least seven hours of sleep. My morning heart rates have remained good, approximately 40-43 bpm.
A short recap of last week's mileage:
Sunday: REST DAY
Monday: Recovery Run, 4 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Recovery Run, 4 miles.
Saturday: Recovery Run, 6 miles.
Total Weekly Mileage: 32 miles.
Highlight of the week: Sunday of complete rest and relaxation...I spoiled myself with a variety of my favorite foods like pizza and ice cream.
Low light of the week: I've been so busy learning new skills of weightlifting as well as days of practicing my bowling that I've been neglecting my postings in this blog...I'll do better next week!
The high temperature today was 97 degrees, won't be much longer before I'm stuck on the dreadmill. I'm striving to enjoy road running as long as I can.
I'm still recovering from last Saturday's half-marathon, hence today is a Recovery Run.
6 miles. Time, 58 minutes. Pace, 9:40 minute miles. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" course. The temperature was very warm at 8:00 a.m., Sunny, 79 degrees, Wind SW @ 7 mph. I didn't wear my Garmin nor Polar Heart Rate Monitor, keeping the run as casual and carefree as possible. I was very thirsty during my run and should now bring water for even the short easy runs.
SUMMARY FOR APRIL 22-28, 2007
I'm still recovering from last Saturday's "Salt Lake City Half Marathon" and currently have no aches nor pains, nevertheless, I'll be continuing my recovery runs for another week. My total recovery miles last week was 32 miles, and ran for six days.
I've started weight lifting this week! I've been doing only one set per upper body part, with ten repetitions of light weights, every other day. I'll be gradually adding weights to my routine slowly but surely. I'm now 177 pounds on a six foot frame, and I'm expecting I'll get a little heavier due to the increase of heavier muscle...hoping that eventually the muscles will burn more calories and I'll become more lean.
My sleeping patterns have improved, it's getting rare when I don't get at least seven hours of sleep. My morning heart rates have remained good, approximately 40-43 bpm.
A short recap of last week's mileage:
Sunday: REST DAY
Monday: Recovery Run, 4 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Recovery Run, 4 miles.
Saturday: Recovery Run, 6 miles.
Total Weekly Mileage: 32 miles.
Highlight of the week: Sunday of complete rest and relaxation...I spoiled myself with a variety of my favorite foods like pizza and ice cream.
Low light of the week: I've been so busy learning new skills of weightlifting as well as days of practicing my bowling that I've been neglecting my postings in this blog...I'll do better next week!
Thursday, April 26, 2007
First Weight Lifting Session
Daily Quote: ""We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort." --Jesse Owens
A different type of experiment...today was my first attempt in weight lifting! My primary focus is regaining upper body strength that I've lost through several years of emphasis on long distance running. I'm not striving for large muscles or mass, but becoming more lean and strong, therefore my training will have more repetitions with lighter weights. I'm using Bill Phillip's "Body for Life" book as a guide. This morning I did only one set per upper body part with 10 repetitions each. Eventually I'll be upping the training to two sets once I've become familiar with the proper form and the correct maximum weight for each exercise.
I'm still recovering from the Salt Lake City Half Marathon, therefore another Recovery Run.
6 miles. 58 minutes. Pace, 9:40 minute miles. Out and back on Lanning Route. Sunny, 74 degrees, little wind. Nice and easy run...almost could smell the flowers...cough, cough....damn allergies!
This weekend the temperature high will be in the mid 90's!! Summer is just around the corner and I'll be returning to the dreadmill....I should consider another race in May as a last hoorah before the Summer. I've been thinking about "Come Run in the Sun 10k race" that's at the end of May, which gives me some time to recover from last Saturday's half marathon and to add a little speedwork before the race.
A different type of experiment...today was my first attempt in weight lifting! My primary focus is regaining upper body strength that I've lost through several years of emphasis on long distance running. I'm not striving for large muscles or mass, but becoming more lean and strong, therefore my training will have more repetitions with lighter weights. I'm using Bill Phillip's "Body for Life" book as a guide. This morning I did only one set per upper body part with 10 repetitions each. Eventually I'll be upping the training to two sets once I've become familiar with the proper form and the correct maximum weight for each exercise.
I'm still recovering from the Salt Lake City Half Marathon, therefore another Recovery Run.
6 miles. 58 minutes. Pace, 9:40 minute miles. Out and back on Lanning Route. Sunny, 74 degrees, little wind. Nice and easy run...almost could smell the flowers...cough, cough....damn allergies!
This weekend the temperature high will be in the mid 90's!! Summer is just around the corner and I'll be returning to the dreadmill....I should consider another race in May as a last hoorah before the Summer. I've been thinking about "Come Run in the Sun 10k race" that's at the end of May, which gives me some time to recover from last Saturday's half marathon and to add a little speedwork before the race.
Tuesday, April 24, 2007
More Salt Lake Marathon Pictures
Nope, I wasn't wearing a running skirt, I had tied my long sleeve sweater around my waist as I was going to need it after the race when I'm waiting for Angie and Allen to finish. I was a hindrance at first, then I didn't even notice I was carrying it.
Today was another easy Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Out and back on Lanning Route. Sunny, 62 degrees, Wind variable at seven miles per hour. Although my legs were tired, didn't feel any soreness today...I'm healing quickly!!
Monday, April 23, 2007
First Recovery Run.
Daily Quote: ""I cannot have survival as my only goal. That would be too boring. My goal is to come back in my best running form. It is good for me to have that goal; it will help me." - Ludmila Engquist (Olympic champion hurdler facing cancer and chemotherapy)
I'm still tired and sore from last Saturday's Salt Lake City Half Marathon, nevertheless I have to get back on my feet again. Sunday was a total rest day, although I did bowl with the "One Wonders" team Sunday night, we won only one game, surprisingly I bowled o.k. Our team only has two more weeks and then the Bishop Gorman Bowling League ends for the summer.
I've been eating practically everything and anything nonstop with the excuse that I deserve it, but now comes the time of getting my act together again. I need some goal, no matter how small, to get me motivated.
Today is my first Recovery Run since the half-marathon.
4 miles. Time, 38 minutes. Pace, 9:30 minute miles. Out and back on Alta Route. Sunny, 58 degrees, Wind variable at 5 mph. Easy and short run, quads are whining a little, but left ankle was not sore at all! I didn't have my usual uplifting experience, I just drudged through the run.
I'm still tired and sore from last Saturday's Salt Lake City Half Marathon, nevertheless I have to get back on my feet again. Sunday was a total rest day, although I did bowl with the "One Wonders" team Sunday night, we won only one game, surprisingly I bowled o.k. Our team only has two more weeks and then the Bishop Gorman Bowling League ends for the summer.
I've been eating practically everything and anything nonstop with the excuse that I deserve it, but now comes the time of getting my act together again. I need some goal, no matter how small, to get me motivated.
Today is my first Recovery Run since the half-marathon.
4 miles. Time, 38 minutes. Pace, 9:30 minute miles. Out and back on Alta Route. Sunny, 58 degrees, Wind variable at 5 mph. Easy and short run, quads are whining a little, but left ankle was not sore at all! I didn't have my usual uplifting experience, I just drudged through the run.
Sunday, April 22, 2007
Salt Lake City Photos
Photos are from Allen Leigh.
The first photo is Allen's friend, Ben from Westminster College, Allen, and myself...taken after the race.
The second photo is Allen, myself, and Angie, we're all regulars at the running/jogging forum at about.com. The photo was taken at the expo inside the Salt Palace.
I didn't run at all today, my left ankle is still a little sore, hopefully I'll start running slowly tomorrow.
Saturday, April 21, 2007
Salt Lake City Half Marathon
I ran the Salt Lake City Half Marathon that started 7:00 a.m. sharp under cloudy skies and 42 degrees Fahrenheit and didn't notice any wind!
MILES 1-3: I felt sluggish, had a headache, and was huffing and puffing like a locomotive, undoubtedly my reaction to Salt Lake City's high altitude. I did the same strategy from last August's half marathon in Salt Lake City, I ignored the symptoms and pressed harder.
Only 7 minutes into the race my Garmin Forerunner had lost contact with the satellites, undoubtedly because of the cloudy skies as well as the beautiful tree canopy that covered the course. Nevertheless, I did have a "Plan B," which was my trusty Polar Heart Rate Monitor, my strategy was to keep my heart rate within the range of 170-175 bpm, which is 85-90% of my maximum heart rate; ignoring the mile markers and following how my legs feel.
The first three miles was a steady drop with one very steep downhill. My left ankle was complaining LOUDLY about the hard impact.
MILES: 4-6: My left ankle was hurting and tried altering my stride as to relieve the pain, therefore I just couldn't get comfortable with my rhythm and my pace was suffering. I was wondering if this event would be my first "DNF" (Did not finish), I tried the trick I often use in my training, telling myself, "Just one more mile." This trick worked for two miles and than miraculously the left ankle became a dull ache, which made it possible for me to continue.
MILES: 7-10: I'm striving to make up some time from my earlier lackluster miles, realizing I'm very close to not getting a PB (personal best). I was warming quickly and wished I wasn't wearing my ProTec long sleeve polar shirt. I lost two precious minutes in a portapotty at the 8 mile marker as I was too well hydrated. The pain in my ankle has subsided and I kept trying to pass individual runners ahead of me.
MILES: 11-13.1: The course now has a very gradual incline, which was barely noticeable, except for my heart rate monitor that shows I'm working hard. The last mile was cruel...the course has a long funnel into the finish line, makes you think you're almost done and than realize you still have farther to go. To make matters worse for my ankle, patches of the last mile are COBBLESTONE!! Quite cruel. I finally made it across the finish line with a time of 1:49:27, which is a personal best by a mere 30 seconds. (My last half marathon was 2006 Great Salt Lake Marathon with a time of 1:49:57.) My mile pace was 8:21 minute miles. I was very surprised I achieved a personal best as I was struggling through most of the course, how happy I am that I didn't quit. I was even more happier when Allen and Angie also set personal bests...the about.com forum "Three Musketeers" members came and they conquered.
I won't be running in Salt Lake City next year due to the expense of my running 2008 Boston Marathon. I had fun and success in running my two half marathons in Salt Lake City and wish to return again in 2009. It was a great honor to meet the Guru Allen and the Running Queen Angie!
MILES 1-3: I felt sluggish, had a headache, and was huffing and puffing like a locomotive, undoubtedly my reaction to Salt Lake City's high altitude. I did the same strategy from last August's half marathon in Salt Lake City, I ignored the symptoms and pressed harder.
Only 7 minutes into the race my Garmin Forerunner had lost contact with the satellites, undoubtedly because of the cloudy skies as well as the beautiful tree canopy that covered the course. Nevertheless, I did have a "Plan B," which was my trusty Polar Heart Rate Monitor, my strategy was to keep my heart rate within the range of 170-175 bpm, which is 85-90% of my maximum heart rate; ignoring the mile markers and following how my legs feel.
The first three miles was a steady drop with one very steep downhill. My left ankle was complaining LOUDLY about the hard impact.
MILES: 4-6: My left ankle was hurting and tried altering my stride as to relieve the pain, therefore I just couldn't get comfortable with my rhythm and my pace was suffering. I was wondering if this event would be my first "DNF" (Did not finish), I tried the trick I often use in my training, telling myself, "Just one more mile." This trick worked for two miles and than miraculously the left ankle became a dull ache, which made it possible for me to continue.
MILES: 7-10: I'm striving to make up some time from my earlier lackluster miles, realizing I'm very close to not getting a PB (personal best). I was warming quickly and wished I wasn't wearing my ProTec long sleeve polar shirt. I lost two precious minutes in a portapotty at the 8 mile marker as I was too well hydrated. The pain in my ankle has subsided and I kept trying to pass individual runners ahead of me.
MILES: 11-13.1: The course now has a very gradual incline, which was barely noticeable, except for my heart rate monitor that shows I'm working hard. The last mile was cruel...the course has a long funnel into the finish line, makes you think you're almost done and than realize you still have farther to go. To make matters worse for my ankle, patches of the last mile are COBBLESTONE!! Quite cruel. I finally made it across the finish line with a time of 1:49:27, which is a personal best by a mere 30 seconds. (My last half marathon was 2006 Great Salt Lake Marathon with a time of 1:49:57.) My mile pace was 8:21 minute miles. I was very surprised I achieved a personal best as I was struggling through most of the course, how happy I am that I didn't quit. I was even more happier when Allen and Angie also set personal bests...the about.com forum "Three Musketeers" members came and they conquered.
I won't be running in Salt Lake City next year due to the expense of my running 2008 Boston Marathon. I had fun and success in running my two half marathons in Salt Lake City and wish to return again in 2009. It was a great honor to meet the Guru Allen and the Running Queen Angie!
Friday, April 20, 2007
Singin' "Leaving Las Vegas..."
Daily Quote: "Laziness is nothing more than the habit of resting before you get tired." - Jules Renard
Soon I'll be leaving Las Vegas for the "Salt Lake City Half Marathon!" I'm well rested, but I'm never satisfied, I keep asking myself, "Did I recover enough? Maybe too much rest? Not enough hill work? Should have done more miles with half-marathon speed? Only slept six hours last night, which wasn't a sound sleep either, am I going to be a tired wreck on race morning?" I need to be self confident with no doubts...I will do my best no matter what.
The weather forecast in Salt Lake City appears PERFECT! Mostly Cloudy, High of 58 degrees farenheit, Low of 42 degrees farenheit, possible wind of 10 mph, and 10% chance of rain.
My taper went fairly well, the following is a short recap:
Sunday: Easy Run, 6 miles.
Monday: Hill work, 4 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Easy Run, 4 miles.
Thursday: Easy Run, 4 miles.
Total Taper Miles: 24 miles.
Today, Friday, I'm planning on no running as I have to drive approximately six hours to reach Salt Lake City. The stress of finding all my locales (hotel, expo, post dinner party) will be sufficient to raze me!
I'm looking forward to seeing Allen again and meeting Angie (a forum regular at about.com) for the first time!! I'm now leaving and will be back by Sunday.
Soon I'll be leaving Las Vegas for the "Salt Lake City Half Marathon!" I'm well rested, but I'm never satisfied, I keep asking myself, "Did I recover enough? Maybe too much rest? Not enough hill work? Should have done more miles with half-marathon speed? Only slept six hours last night, which wasn't a sound sleep either, am I going to be a tired wreck on race morning?" I need to be self confident with no doubts...I will do my best no matter what.
The weather forecast in Salt Lake City appears PERFECT! Mostly Cloudy, High of 58 degrees farenheit, Low of 42 degrees farenheit, possible wind of 10 mph, and 10% chance of rain.
My taper went fairly well, the following is a short recap:
Sunday: Easy Run, 6 miles.
Monday: Hill work, 4 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Easy Run, 4 miles.
Thursday: Easy Run, 4 miles.
Total Taper Miles: 24 miles.
Today, Friday, I'm planning on no running as I have to drive approximately six hours to reach Salt Lake City. The stress of finding all my locales (hotel, expo, post dinner party) will be sufficient to raze me!
I'm looking forward to seeing Allen again and meeting Angie (a forum regular at about.com) for the first time!! I'm now leaving and will be back by Sunday.
Saturday, April 14, 2007
SUMMARY: WEEK 15
Daily Quote: "The woods are lovely dark and deep, but I have promises to keep, and miles to go before I sleep, and miles to go before I sleep." - Robert Frost
Today is my last interval workout before the Salt Lake City Half Marathon next Saturday!
5 miles. Time, 50 minutes. Average Pace, 8:20 minutes. Life Fitness Treadmill, 1% grade. Warmup: 1 mile at 6.6 mph (9:06 minute miles). Intervals: 3 x 1 mile at 7.8 mph (7:42 minute miles). Recovery intervals: 1/4 mile at 6.6 mph. Cooldown: 1 1/2 miles at 6.6 mph. Average heart rate: 161 bpm. Cardiac drift: 175 bpm. I feel strong and ready for my race!
SUMMARY FOR APRIL 8-14, 2007
Last week was my first week of tapering for the Salt Lake City Half Marathon and ran a little too much mileage, which was 46 mpw. I continued to run seven days a week, but should have taken a total rest day as to help reduce my mileage and to recover fully before the half marathon. This coming week I'll do better at tapering as I plan to follow the exact same tapering schedule of last August's "Great Salt Lake Half Marathon," which was a 50% taper for race week.
My weight today is 173 pounds on a six foot frame, BUT last Monday my weight ballooned to 177 pounds from the Easter holiday weekend feasting!! Last August my weight for the "Great Salt Lake Half Marathon" was 170 pounds...I'll probably be slightly heavier for the upcomng Salt Lake City Half Marathon and should be interesting to see how I fare with my extra weight.
My morning heart rates are still good, 40-43 bpm. My sleeping has been suffering due to my ongoing battle with allergies...undoubtedly due to the Mulberry trees. Allen had sent me an e-mail mentioning I should bring allergy medicine to Salt Lake City due their pollen....I'll be taking allergy medicine throughout this week anyway and will be prepared for Salt Lake City's pollen!!
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Long Run, 13 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Easy Run, 5 miles.
Thursday: Easy Run, 5 miles.
Friday: Easy Run, 5 miles.
Saturday: Intervals, 6 miles.
Total miles: 46 miles.
Low highlight of the week: Discovering I had a four pound weight gain during the holiday weekend feasting!
Highlight of the week: Celebrating Easter with friends and family!!
Today is my last interval workout before the Salt Lake City Half Marathon next Saturday!
5 miles. Time, 50 minutes. Average Pace, 8:20 minutes. Life Fitness Treadmill, 1% grade. Warmup: 1 mile at 6.6 mph (9:06 minute miles). Intervals: 3 x 1 mile at 7.8 mph (7:42 minute miles). Recovery intervals: 1/4 mile at 6.6 mph. Cooldown: 1 1/2 miles at 6.6 mph. Average heart rate: 161 bpm. Cardiac drift: 175 bpm. I feel strong and ready for my race!
SUMMARY FOR APRIL 8-14, 2007
Last week was my first week of tapering for the Salt Lake City Half Marathon and ran a little too much mileage, which was 46 mpw. I continued to run seven days a week, but should have taken a total rest day as to help reduce my mileage and to recover fully before the half marathon. This coming week I'll do better at tapering as I plan to follow the exact same tapering schedule of last August's "Great Salt Lake Half Marathon," which was a 50% taper for race week.
My weight today is 173 pounds on a six foot frame, BUT last Monday my weight ballooned to 177 pounds from the Easter holiday weekend feasting!! Last August my weight for the "Great Salt Lake Half Marathon" was 170 pounds...I'll probably be slightly heavier for the upcomng Salt Lake City Half Marathon and should be interesting to see how I fare with my extra weight.
My morning heart rates are still good, 40-43 bpm. My sleeping has been suffering due to my ongoing battle with allergies...undoubtedly due to the Mulberry trees. Allen had sent me an e-mail mentioning I should bring allergy medicine to Salt Lake City due their pollen....I'll be taking allergy medicine throughout this week anyway and will be prepared for Salt Lake City's pollen!!
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Long Run, 13 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Easy Run, 5 miles.
Thursday: Easy Run, 5 miles.
Friday: Easy Run, 5 miles.
Saturday: Intervals, 6 miles.
Total miles: 46 miles.
Low highlight of the week: Discovering I had a four pound weight gain during the holiday weekend feasting!
Highlight of the week: Celebrating Easter with friends and family!!
Friday, April 13, 2007
Taper Madness
Daily Quote: "Some of the world's greatest feats were accomplished by people not smart enough to know they were impossible." - Doug Larson
Not much to report as I've ran Easy Runs of five miles everyday since Wednesday as I'm tapering like crazy due to my going overboard on the mileage at the beginning of the week. These easy runs are making me antsy, therefore I'm planning on doing a little interval work tomorrow on the treadmill.
Today is an Easy Run.
5 miles. Time, 45 minutes. Pace, 9 minute miles. Out and back on Lanning Route. Partly Cloudy, warm, 70 degrees. Wind, SW @ 11 mph. No heart rate monitor today. I'm so well rested I feel like exploding!
I'm so happy that I had chosen to run the 2008 Boston Marathon rather than run the marathon this coming Monday because a violent Nor'easter might hit Boston hard this Monday.
Not much to report as I've ran Easy Runs of five miles everyday since Wednesday as I'm tapering like crazy due to my going overboard on the mileage at the beginning of the week. These easy runs are making me antsy, therefore I'm planning on doing a little interval work tomorrow on the treadmill.
Today is an Easy Run.
5 miles. Time, 45 minutes. Pace, 9 minute miles. Out and back on Lanning Route. Partly Cloudy, warm, 70 degrees. Wind, SW @ 11 mph. No heart rate monitor today. I'm so well rested I feel like exploding!
I'm so happy that I had chosen to run the 2008 Boston Marathon rather than run the marathon this coming Monday because a violent Nor'easter might hit Boston hard this Monday.
Tuesday, April 10, 2007
Typical Easy Run
Daily Quote: "You have to forget your last marathon before you try another. Your mind can't know what's coming." - - Frank Shorter
I need to remember that I can't run my typical runs like I did today as I need to reduce my mileage by 30% this week, which means I should have a total of about 42 miles...TODAY I ALREADY HAVE 29 MILES IN THE BANK!!(Sunday 10 miles, Monday 13 miles, Tuesday 6 miles.) I'll be slashing mileage for the rest of the week.
Today is a Recovery Run.
6 miles. 54 minutes. Pace, 9 minute miles. Out and back on Lanning Route. Sunny, cooler at 60 degrees, Wind NNE @ 9 mph. Average heart rate: 151 bpm. Cardiac drift: 157 bpm. I felt very strong this morning and kept reigning my speed within the heart rate range of a recovery run.
I need to remember that I can't run my typical runs like I did today as I need to reduce my mileage by 30% this week, which means I should have a total of about 42 miles...TODAY I ALREADY HAVE 29 MILES IN THE BANK!!(Sunday 10 miles, Monday 13 miles, Tuesday 6 miles.) I'll be slashing mileage for the rest of the week.
Today is a Recovery Run.
6 miles. 54 minutes. Pace, 9 minute miles. Out and back on Lanning Route. Sunny, cooler at 60 degrees, Wind NNE @ 9 mph. Average heart rate: 151 bpm. Cardiac drift: 157 bpm. I felt very strong this morning and kept reigning my speed within the heart rate range of a recovery run.
Monday, April 9, 2007
Reduced Long Run
Daily Quote: "The gun goes off and everthing changes... the world changes... and nothing else really matters." - - Patti Sue Plummer
Today is a Long Run.
13 miles. Time, 2:02. Pace, 9:23. Out and back on Lindell Route. Sunny, Warm, 73-75 degrees, Wind N @ 22 mph. Average heart rate: 152 bpm. Cardiac Drift: 159 bpm. Reduced my long run mileage as I'm beginning my two week taper for the upcoming Salt Lake City Half Marathon.
The wind was vicious today and did my allergies no favors. I feel miserable with itchy eyes and runny nose, I'm tempted to start running on the treadmill as to avoid the pollen, but torn on whether getting off the roads would be detrimental with my racing different surface conditions for the upcoming half marathon. I'll be purchasing more "Claritin" on the way to work this afternoon.
I ate too much last holiday weekend and it shows on the scale (2 pound weight gain), if I'm not careful I'll be gaining mucho weight from reduced mileage and increased calories. I'm tempted to purchase the liquid diet product "Boost" that'll help me control calories, yet provide sufficient nutrients.
Today is a Long Run.
13 miles. Time, 2:02. Pace, 9:23. Out and back on Lindell Route. Sunny, Warm, 73-75 degrees, Wind N @ 22 mph. Average heart rate: 152 bpm. Cardiac Drift: 159 bpm. Reduced my long run mileage as I'm beginning my two week taper for the upcoming Salt Lake City Half Marathon.
The wind was vicious today and did my allergies no favors. I feel miserable with itchy eyes and runny nose, I'm tempted to start running on the treadmill as to avoid the pollen, but torn on whether getting off the roads would be detrimental with my racing different surface conditions for the upcoming half marathon. I'll be purchasing more "Claritin" on the way to work this afternoon.
I ate too much last holiday weekend and it shows on the scale (2 pound weight gain), if I'm not careful I'll be gaining mucho weight from reduced mileage and increased calories. I'm tempted to purchase the liquid diet product "Boost" that'll help me control calories, yet provide sufficient nutrients.
Sunday, April 8, 2007
SUMMARY: WEEK 14
Daily Quote: "It's elevating and humbling at the same time. Running along a beach at sunrise with no other footprints in the sand, you realize the vastness of creation, your own insignificant space in the plan, how tiny you really are, your own creatureliness and how much you owe to the supreme body, the God that brought all this beauty and harmony into being." -- Sister Marion Irvine, 2:51 PR and 1984 U.S. Olympic Marathon Trials qualifier
Today was a General Aerobic Run,
10 miles. Time, 1:31. Pace, 9:06 minute miles. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" route. Sunny, 77-80 degrees, Wind SSE @ 9 mph. Average heart rate: 151 bpm. Cardiac Drift: 157 bpm. Today is the last day of my peak week and not a minute too soon, I'm exhausted and looking forward to cutting back my mileage. This afternoon will be heading to Mary and Glen's home for an Easter feast!!
SUMMARY FOR WEEK OF APRIL 1-7, 2007
Last week was my peak week before the taper and was able to complete 59 miles. I continue to run 7 days a week. Only two more weeks until the Salt Lake City Half Marathon!!! My plan is to cut mileage by 30% for this week's taper.
I have actually lost a pound of weight last week, I'm now 173 pounds on a six foot frame. Needless to say, I must temper my Easter feasting today!!
Only one day this week I wasn't able to get a complete 8 hours of sound sleep, which was Saturday night as my allergies had me suffering all night. Today I just have itchy eyes. My morning heart rates have been very good, 40-43 bpm!
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: General Aerobic Run, 10 miles.
Thursday: Recovery Run, 6 miles.
Friday: Lactate Threshold Run, 8 miles.
Saturday: Recovery Run, 7 miles.
Total Miles: 59 miles.
Today was a General Aerobic Run,
10 miles. Time, 1:31. Pace, 9:06 minute miles. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" route. Sunny, 77-80 degrees, Wind SSE @ 9 mph. Average heart rate: 151 bpm. Cardiac Drift: 157 bpm. Today is the last day of my peak week and not a minute too soon, I'm exhausted and looking forward to cutting back my mileage. This afternoon will be heading to Mary and Glen's home for an Easter feast!!
SUMMARY FOR WEEK OF APRIL 1-7, 2007
Last week was my peak week before the taper and was able to complete 59 miles. I continue to run 7 days a week. Only two more weeks until the Salt Lake City Half Marathon!!! My plan is to cut mileage by 30% for this week's taper.
I have actually lost a pound of weight last week, I'm now 173 pounds on a six foot frame. Needless to say, I must temper my Easter feasting today!!
Only one day this week I wasn't able to get a complete 8 hours of sound sleep, which was Saturday night as my allergies had me suffering all night. Today I just have itchy eyes. My morning heart rates have been very good, 40-43 bpm!
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: General Aerobic Run, 10 miles.
Thursday: Recovery Run, 6 miles.
Friday: Lactate Threshold Run, 8 miles.
Saturday: Recovery Run, 7 miles.
Total Miles: 59 miles.
Friday, April 6, 2007
Speedwork Adaptation
Daily Quote: "It's at the borders of pain and suffering that the men are separated from the boys." -- Emil Zatopek
Today was 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: 158 bpm. Cardiac drift: 166 bpm!!
I did the exact same workout last week, the same treadmill, the same warmup, the same tempo speed and the same cooldown...BUT, my heart rate is five beats less on the average heart rate AND the cardiac drift!!! I believe my body has adapted to 7.7 mph and could have gone faster. I hope I have this speed for the Salt Lake City Half Marathon on April 21st and I'm not peaking too early.
Today was 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: 158 bpm. Cardiac drift: 166 bpm!!
I did the exact same workout last week, the same treadmill, the same warmup, the same tempo speed and the same cooldown...BUT, my heart rate is five beats less on the average heart rate AND the cardiac drift!!! I believe my body has adapted to 7.7 mph and could have gone faster. I hope I have this speed for the Salt Lake City Half Marathon on April 21st and I'm not peaking too early.
Thursday, April 5, 2007
Almost Too Easy Run
Daily Quote: "To boast of a performance which I cannot beat is merely stupid vanity. And if I can beat it that means there is nothing special about it. What has passed is already finished with. What I find more interesting is what is still to come."Emil Zatopek
Today is a Recovery Run
6 miles. Time, 57 minutes. Pace, 9:30 minute miles. Out and back on Alta Route. Cloudy, 77 degrees, Wind SW @ 6 mph. No heart rate monitor. Ran slowly as tomorrow I'm planning on a very hard Lactate Threshold Run that kicked my butt last week.
This weekend Las Vegas Fremont Street has Indy Car races and should be very busy at the airport tomorrow with the influx of racing fans...I'm going to be one tired runner tomorrow.
Today is a Recovery Run
6 miles. Time, 57 minutes. Pace, 9:30 minute miles. Out and back on Alta Route. Cloudy, 77 degrees, Wind SW @ 6 mph. No heart rate monitor. Ran slowly as tomorrow I'm planning on a very hard Lactate Threshold Run that kicked my butt last week.
This weekend Las Vegas Fremont Street has Indy Car races and should be very busy at the airport tomorrow with the influx of racing fans...I'm going to be one tired runner tomorrow.
Wednesday, April 4, 2007
Ninth Wedding Anniversary
You're a loving spouse,
a caring partner,
a patient listener, a trusted friend--
and the wonderful person
I'd marry all over again.
Today is Suzie's and my ninth wedding anniversary! Where did the time go? Our anniversary this year has fallen on the middle of the week, we'll celebrate this coming weekend.
Today is a General Aerobic Run.
10 miles. Time, 1:33. Pace, 9:18 minute miles. Out and back on Lindell route. Partly Cloudy, 76-78 degrees, Wind SW @ 9 mph. No heart rate monitor today, striving to stay within 70-75% of maximum effort by perceived effort alone. Wore Camelbak, which came in handy during the last half of the run, considering on filling it with Gatorade when temperatures reaches the 80 degrees mark. Once the temperature reaches 90+ degrees in the early morning I'll be forced back on the treadmill. This is my peak week before my taper and I'm cruising through this week in high spirits.
Tuesday, April 3, 2007
Motion Sickness
Daily Quote: ""It hurts up to a point and then it doesn't get any worse." - Ann Trason
I'm already preparing for the Boston Marathon by doing research on motion sickness. I've had this affliction since I was a child, can't sit in the back of an automobile, nor choppy boats and bumpy airplanes. The product "Dramamine" doesn't work for me. This summer my wife and I will be flying to Upper New York to visit relatives and will test motion sickness remedies in preperation for Boston. Any ideas for remedies out there in BlogLand?
Today is an Easy Recovery Run.
7 miles. Time, 1:01. Pace, 9:08 minute miles. Out and back on Lanning Route. Partly Cloudy, 70 degrees, Winds SW @ 5 mph. No heart rate monitor today. Left ankle was sore when I first awoke, but was fine during the run.
I've had a sweet tooth lately and went out today and bought some apples and oranges with the hope of satisfying the craving for sweets yet still eat healthily and lose some weight in the process.
I'm already preparing for the Boston Marathon by doing research on motion sickness. I've had this affliction since I was a child, can't sit in the back of an automobile, nor choppy boats and bumpy airplanes. The product "Dramamine" doesn't work for me. This summer my wife and I will be flying to Upper New York to visit relatives and will test motion sickness remedies in preperation for Boston. Any ideas for remedies out there in BlogLand?
Today is an Easy Recovery Run.
7 miles. Time, 1:01. Pace, 9:08 minute miles. Out and back on Lanning Route. Partly Cloudy, 70 degrees, Winds SW @ 5 mph. No heart rate monitor today. Left ankle was sore when I first awoke, but was fine during the run.
I've had a sweet tooth lately and went out today and bought some apples and oranges with the hope of satisfying the craving for sweets yet still eat healthily and lose some weight in the process.
Monday, April 2, 2007
Long Hot Run.
Daily Quote: "I'm going to go out a winner if I have to find a high school race to win my last race." - Johnny Gray
Today is a Long Run.
15 miles. Time, 2:19. Pace, 9:16 minute miles. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" course. Sunny, very warm, 77-79 degrees. Wind SSE @ 7 mph. No heart rate monitor today. Not as fast as I wish as I'm not fully acclimated to the heat yet, I doubt that my upcoming Salt Lake City Half Marathon will have temperatures in the high 70's anyway. I MUST start my runs earlier in the morning when the temperature is somewhat cooler. I did wear my camelbak and sucked it dry before 12 miles. My left ankle appears fine with no lingering effects from last week's Lactate Threshold Run, nevertheless will keep a close eye on that ankle.
Last night our bowling team, "One Wonders," lost three games out of four. I did well with all my games well over my average of 136 (142, 177 @ 165), I hope to practice bowling several times this week. Next Sunday we'll have no bowling league due to the Easter holiday.
Today is a Long Run.
15 miles. Time, 2:19. Pace, 9:16 minute miles. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" course. Sunny, very warm, 77-79 degrees. Wind SSE @ 7 mph. No heart rate monitor today. Not as fast as I wish as I'm not fully acclimated to the heat yet, I doubt that my upcoming Salt Lake City Half Marathon will have temperatures in the high 70's anyway. I MUST start my runs earlier in the morning when the temperature is somewhat cooler. I did wear my camelbak and sucked it dry before 12 miles. My left ankle appears fine with no lingering effects from last week's Lactate Threshold Run, nevertheless will keep a close eye on that ankle.
Last night our bowling team, "One Wonders," lost three games out of four. I did well with all my games well over my average of 136 (142, 177 @ 165), I hope to practice bowling several times this week. Next Sunday we'll have no bowling league due to the Easter holiday.
Sunday, April 1, 2007
One Week Before Taper
Daily Quote: "If you love what you do you never have to go to work." --Jacques Pepin
Only one more week before I begin my two week taper for the "Salt Lake City Half Marathon" on April 21st. My plan is a 30% taper during the 2nd Week Pre-Race, and then the following Race Week a 50% taper as suggested by Pete Pfitzinger in his article "The Rest is Up to You" (Running Times Magazine, April 2007, pg 16.)
Pfitzinger also says in the above article, "Some running articles recommend increasing the amount of speed work during the taper. I believe that this is risky due to 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." Therefore, that'll be my own plan during the upcoming taper.
Today is a Recovery Run.
6 miles. Time, 56 minutes. Pace, 9:20 minute miles. Out and back on Lanning Route. Sunny, 77 degrees, Wind N @ 7 mph. No heart rate monitor today. My left ankle feels much better today, just a twinge of soreness at the beginning of this morning's run; the real test for my ankle will be tomorrow's Long Run.
I need to run earlier than my usual 10:00 a.m. start as the weather will reach 90 degrees this week! Cleaned my camelbak today as I'll be wearing it every day this week.
Only one more week before I begin my two week taper for the "Salt Lake City Half Marathon" on April 21st. My plan is a 30% taper during the 2nd Week Pre-Race, and then the following Race Week a 50% taper as suggested by Pete Pfitzinger in his article "The Rest is Up to You" (Running Times Magazine, April 2007, pg 16.)
Pfitzinger also says in the above article, "Some running articles recommend increasing the amount of speed work during the taper. I believe that this is risky due to 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." Therefore, that'll be my own plan during the upcoming taper.
Today is a Recovery Run.
6 miles. Time, 56 minutes. Pace, 9:20 minute miles. Out and back on Lanning Route. Sunny, 77 degrees, Wind N @ 7 mph. No heart rate monitor today. My left ankle feels much better today, just a twinge of soreness at the beginning of this morning's run; the real test for my ankle will be tomorrow's Long Run.
I need to run earlier than my usual 10:00 a.m. start as the weather will reach 90 degrees this week! Cleaned my camelbak today as I'll be wearing it every day this week.
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