Daily Quote: "Aiming for the marathon is a task of sorts which can include terrific highs and lows." --Bill Rodgers
I'm at the tail end of my Recovery Week and today will be a Long Run of 16 miles, which is four miles short of my usual 20 miler.
Long Run.
16 miles. Time, 2:26. Pace, 9:08 minute miles. Life Fitness Treadmill set at 1% grade and 6.6 mph. Average heart rate: 146 bpm. Cardiac drift: 154 bpm. Today's musical escape is R.E.M.'s "Out of Time" CD. Although I cut back my Long Run to 16 miles today, it wasn't as easy as I would have thought...I'm sure my work has been affecting my energy level as the cab business is very busy during this convention week. Looking forward to sleeping in on Saturday morning!
Friday, August 31, 2007
Thursday, August 30, 2007
Recovery + Weights = Strength
Daily Quote: " It's not what or how much training you do, but how well you recover from the training you do do. And if you don't recover properly, if you end up with anemia or fatigue or injuries, then you're in deep doo-doo." --Dr. David Martin.
Did not do doubles today as I'm still in Recovery Week, but I did do Weight Circuit Training that went very well and a Recovery Run. I feel so strong and fit I'm burstin' at the seams!
Today is a Recovery Run.
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.3 - 2.9 grades. Today's musical guest on my CD Player is Buddy Holly's "The Best of Buddy Holly" CD. Hard to believe that this coming Sunday I'll be starting marathon training again for the "New Las Vegas Marathon." Where did the time go???
Did not do doubles today as I'm still in Recovery Week, but I did do Weight Circuit Training that went very well and a Recovery Run. I feel so strong and fit I'm burstin' at the seams!
Today is a Recovery Run.
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.3 - 2.9 grades. Today's musical guest on my CD Player is Buddy Holly's "The Best of Buddy Holly" CD. Hard to believe that this coming Sunday I'll be starting marathon training again for the "New Las Vegas Marathon." Where did the time go???
Wednesday, August 29, 2007
Thoughts About Marathon Speed Training
Daily Quote: "Anybody can do just about anything with himself that he really wants to and makes his mind to do. We are capable of greater than we realize." -- Norman Vincent Peale, author
This week is my Recovery Week and won't be doing any speed work, nevertheless, during my General Aerobic Run today had many thoughts about my marathon time goal and what speed work would be required for this year's "2007 New Las Vegas Marathon."
Last night during work I was reading my "Running Times Magazine" (October 2007, pg 54) and came across this comment from Dr. David Martin:
"'One of the most interesting findings I've come up with is that marathoners who include a generous amount of training at race pace are going to be better off than those how don't,' says Martin. The problem is that frequent bouts of that can often lead to injury. Martin's answer is to take the effort uphill. 'The ideal is to run race-pace effort once a week up a 10- to 15k-long hill. It forces you to use more upper body, but with less impact and injury risk. It also makes you ver sensitive to pace, and you need that in a race.' End of quote.
Last year, I followed Randy's advice at about.com and sprinkled marathon pace miles (then it was 8:30 minute miles) in most of my runs with the exception of easy recovery runs. That training created a result of 3:45:27 in the 2006 New Las Vegas Marathon! This fall's marathon training I'm being a little ambitious training for a 3:30 marathon, which is 8:00 minute miles. I'm following Randy's advice again, adding a few marathon pace miles to my Long Run, Medium Long Runs, and General Aerobic Runs, but I'll also be adding a weekly 10k Tempo Run at marathon pace up a treadmill grade of 2% as to experiment with Dr. David Martin's above advice. If the experiment is too much stress for my old body, I'll just repeat the speed work I did last year from the book, "Advanced Marathoning" by Pfitzinger and Douglass and stay true to Randy's advice as well.
Today is a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm. Music partner today is Killer's "Sams's Town" CD. Today's run felt very easy, but anxious as body wanted to do it's usual speed workout! I'm going to be very ready to start my marathon training next week.
This week is my Recovery Week and won't be doing any speed work, nevertheless, during my General Aerobic Run today had many thoughts about my marathon time goal and what speed work would be required for this year's "2007 New Las Vegas Marathon."
Last night during work I was reading my "Running Times Magazine" (October 2007, pg 54) and came across this comment from Dr. David Martin:
"'One of the most interesting findings I've come up with is that marathoners who include a generous amount of training at race pace are going to be better off than those how don't,' says Martin. The problem is that frequent bouts of that can often lead to injury. Martin's answer is to take the effort uphill. 'The ideal is to run race-pace effort once a week up a 10- to 15k-long hill. It forces you to use more upper body, but with less impact and injury risk. It also makes you ver sensitive to pace, and you need that in a race.' End of quote.
Last year, I followed Randy's advice at about.com and sprinkled marathon pace miles (then it was 8:30 minute miles) in most of my runs with the exception of easy recovery runs. That training created a result of 3:45:27 in the 2006 New Las Vegas Marathon! This fall's marathon training I'm being a little ambitious training for a 3:30 marathon, which is 8:00 minute miles. I'm following Randy's advice again, adding a few marathon pace miles to my Long Run, Medium Long Runs, and General Aerobic Runs, but I'll also be adding a weekly 10k Tempo Run at marathon pace up a treadmill grade of 2% as to experiment with Dr. David Martin's above advice. If the experiment is too much stress for my old body, I'll just repeat the speed work I did last year from the book, "Advanced Marathoning" by Pfitzinger and Douglass and stay true to Randy's advice as well.
Today is a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm. Music partner today is Killer's "Sams's Town" CD. Today's run felt very easy, but anxious as body wanted to do it's usual speed workout! I'm going to be very ready to start my marathon training next week.
Weight a Minute!
Daily Quote: "I always say if the marathon is a part-time interest, you will only get part-time results." --Bill Rodgers
No doubles today as this is a Recovery Week.
I did a full body weight circuit training before my run. Normally I would do weight lifting after work with a short easy run, then I would sleep (I drive a cab from 2:00 p.m. to 2:00 a.m.) Today I did my weights when I awoke and what a big difference! The weights actually felt lighter and easier to lift!! No doubt when I lift weights after work I'm in a fatigue state and my weight lifting suffers for it. In the future I should do my weight circuit training after I awake instead of after work.
Today is a Recovery Run.
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.4 - 2.9 grades. I listened to Avril Lavigne's "Let Go" CD again as I forgot to change CD's. Run felt very easy, but the grades are getting steeper, should raise speed in the future so my Recovery Run doesn't become a hill workout.
No doubles today as this is a Recovery Week.
I did a full body weight circuit training before my run. Normally I would do weight lifting after work with a short easy run, then I would sleep (I drive a cab from 2:00 p.m. to 2:00 a.m.) Today I did my weights when I awoke and what a big difference! The weights actually felt lighter and easier to lift!! No doubt when I lift weights after work I'm in a fatigue state and my weight lifting suffers for it. In the future I should do my weight circuit training after I awake instead of after work.
Today is a Recovery Run.
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.4 - 2.9 grades. I listened to Avril Lavigne's "Let Go" CD again as I forgot to change CD's. Run felt very easy, but the grades are getting steeper, should raise speed in the future so my Recovery Run doesn't become a hill workout.
Monday, August 27, 2007
Dreaming of Roads
Daily Quote: "A course never quite looks the same way twice. The combinations of weather, season, light, feelings and thoughts that you find there are ever-changing." --Joe Henderson
This week all my runs are still on the dreadmill, but, next week will be my first week of marathon training and will start gradually acclimating to the roads by running my short Recovery Runs on the harder and uneven asphalt surfaces, can hardly wait!! I may have to awake earlier to run outside as to avoid the Las Vegas heat, but shouldn't be a problem.
Today is a Medium Long Run.
13 miles. Time, 1:58. Pace, 9:06 minute miles. Life Fitness Treadmill set at 1% Grade and 6.6 mph. Average heart rate: 142 bpm. Cardiac drift: 147 bpm. Today's music companion is Avril Lavigne's "Let Go" CD. Heart rate is too low and out of my zone...will need to raise speed for Medium Long Runs next week...amazingly, this speed was my half-marathon racing speed just two years ago!! I'm getting stronger and faster! This is my Recovery Week and have reduced today's run by three miles.
This week all my runs are still on the dreadmill, but, next week will be my first week of marathon training and will start gradually acclimating to the roads by running my short Recovery Runs on the harder and uneven asphalt surfaces, can hardly wait!! I may have to awake earlier to run outside as to avoid the Las Vegas heat, but shouldn't be a problem.
Today is a Medium Long Run.
13 miles. Time, 1:58. Pace, 9:06 minute miles. Life Fitness Treadmill set at 1% Grade and 6.6 mph. Average heart rate: 142 bpm. Cardiac drift: 147 bpm. Today's music companion is Avril Lavigne's "Let Go" CD. Heart rate is too low and out of my zone...will need to raise speed for Medium Long Runs next week...amazingly, this speed was my half-marathon racing speed just two years ago!! I'm getting stronger and faster! This is my Recovery Week and have reduced today's run by three miles.
Sunday, August 26, 2007
Last Week of Base Building
Daily Quote: “This sport is the sport to see what you are made of, so use those expert's advice, but be free to be your own champion runner, picking and choosing advice you enjoy and that works best for you.” --Bill Rodgers
Today is the start of my Recovery Week and the last week of my Base Building Phase; next week starts my Marathon Training Phase. I've built a large foundation this year for my upcoming marathon training for the "New Las Vegas Marathon" in December, hopefully my base building this summer will also overlap for the "2008 Boston Marathon" as well.
This Recovery Week couldn't happen at a better time as a huge convention will be in town this week, M.A.G.I.C. (Men's Apparel Guild In California), which is approximately 140,000 conventioners! I'm going to be one busy cab driver!!
Today is a Recovery Day.
7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 2.9 grades. Body feels strong, no aches nor pain and mentally feeling recharged for the upcoming stressful work week. Driving 12-hours non-stop everyday for the next five days is something of a marathon in itself!
Tonight is the first night of "Bishop Gorman Bowling League" at the Gold Coast Hotel & Casino. I'm pretty nervous about bowling as I rarely practiced bowling this summer. My average will be the same as last spring, which is about 136 average, would be nice to raise my average to at least 150. I'm always pushing myself in all areas of my life.
Today is the start of my Recovery Week and the last week of my Base Building Phase; next week starts my Marathon Training Phase. I've built a large foundation this year for my upcoming marathon training for the "New Las Vegas Marathon" in December, hopefully my base building this summer will also overlap for the "2008 Boston Marathon" as well.
This Recovery Week couldn't happen at a better time as a huge convention will be in town this week, M.A.G.I.C. (Men's Apparel Guild In California), which is approximately 140,000 conventioners! I'm going to be one busy cab driver!!
Today is a Recovery Day.
7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 2.9 grades. Body feels strong, no aches nor pain and mentally feeling recharged for the upcoming stressful work week. Driving 12-hours non-stop everyday for the next five days is something of a marathon in itself!
Tonight is the first night of "Bishop Gorman Bowling League" at the Gold Coast Hotel & Casino. I'm pretty nervous about bowling as I rarely practiced bowling this summer. My average will be the same as last spring, which is about 136 average, would be nice to raise my average to at least 150. I'm always pushing myself in all areas of my life.
Saturday, August 25, 2007
SUMMARY, WEEK 34
Daily Quote: "It's a cool course. It's very challenging. It has a lot of character, with this one very unnecessary hill." --Uta Pippig, regarding the Boston Marathon course.
Today is a General Aerobic Run.
10 miles. Time, 1:30. Overall Pace, 9:00 minute per mile. Life Fitness Treadmill set at 1% Grade. First 6 miles @ 6.6 mph, Last 4 miles @ 6.7 mph. Average heart rate: 152 bpm. Cardiac Drift: 160 bpm. I'll be attempting negative splits on my upcoming marathon training runs, I thought I would try it now as a change in pace (pun intended).
SUMMARY FOR WEEK OF AUGUST 19-25, 2007
Finished third week of 4 week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). I've ran a new weekly high milestone of 86 miles, which is the highest weekly mileage I've ever trained!! My previous weekly high was 84 miles that was set during last November during marathon training. I'm looking forward to next week's Recovery Week as I'm exhausted from last week's high mileage and already getting fall allergies.
I've returned to doing full body weight circuit training three days a week. I've invested in a pair of workout gloves as my puny wrists could use the extra support. My left wrist was very sore, but was probably just DOMS and nothing serious as the wrist is o.k. now.
Surprisingly, I'm still 170 pounds on a six foot frame...you would think with such high weekly mileage I would be losing weight...but, I've been eating very well and my weight training has added heavier muscles to my frame. Next week is a Recovery Week and should cut down my portion sizes or I will gain weight. I have plenty of time to reach my racing weight of 162 pounds for the "New Las Vegas Marathon on December 2nd, 2007.
My morning heart rates have been very low, 39-42 bpm, which hopefully shows I'm not overtraining. I've slept well every night, at least 7 hours and often 8 hours of solid sleep. I had taken short naps after my harder runs like the Long Run and Tempo Run. Next week my body will get more rest due to my Recovery Week training.
Only 14 weeks until the "New Las Vegas Marathon!" After next week's Recovery Week, my base building phase will have ended and then will start my marathon training in earnest.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 15 miles.
Tuesday: Doubles, Early AM: 5 miles. Later AM: 7 miles.
Wednesday: Tempo Run, 10 miles.
Thursday: Doubles, Early AM: 5 miles. Later AM: 7 miles.
Friday: Long Run, 20 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 86 miles.
Today is a General Aerobic Run.
10 miles. Time, 1:30. Overall Pace, 9:00 minute per mile. Life Fitness Treadmill set at 1% Grade. First 6 miles @ 6.6 mph, Last 4 miles @ 6.7 mph. Average heart rate: 152 bpm. Cardiac Drift: 160 bpm. I'll be attempting negative splits on my upcoming marathon training runs, I thought I would try it now as a change in pace (pun intended).
SUMMARY FOR WEEK OF AUGUST 19-25, 2007
Finished third week of 4 week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). I've ran a new weekly high milestone of 86 miles, which is the highest weekly mileage I've ever trained!! My previous weekly high was 84 miles that was set during last November during marathon training. I'm looking forward to next week's Recovery Week as I'm exhausted from last week's high mileage and already getting fall allergies.
I've returned to doing full body weight circuit training three days a week. I've invested in a pair of workout gloves as my puny wrists could use the extra support. My left wrist was very sore, but was probably just DOMS and nothing serious as the wrist is o.k. now.
Surprisingly, I'm still 170 pounds on a six foot frame...you would think with such high weekly mileage I would be losing weight...but, I've been eating very well and my weight training has added heavier muscles to my frame. Next week is a Recovery Week and should cut down my portion sizes or I will gain weight. I have plenty of time to reach my racing weight of 162 pounds for the "New Las Vegas Marathon on December 2nd, 2007.
My morning heart rates have been very low, 39-42 bpm, which hopefully shows I'm not overtraining. I've slept well every night, at least 7 hours and often 8 hours of solid sleep. I had taken short naps after my harder runs like the Long Run and Tempo Run. Next week my body will get more rest due to my Recovery Week training.
Only 14 weeks until the "New Las Vegas Marathon!" After next week's Recovery Week, my base building phase will have ended and then will start my marathon training in earnest.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 15 miles.
Tuesday: Doubles, Early AM: 5 miles. Later AM: 7 miles.
Wednesday: Tempo Run, 10 miles.
Thursday: Doubles, Early AM: 5 miles. Later AM: 7 miles.
Friday: Long Run, 20 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 86 miles.
Friday, August 24, 2007
Tough Long Run
Daily Quote: "My whole feeling in terms of racing is that you have to be very bold. You sometimes have to be aggressive and gamble." --Bill Rodgers
Today's Long Run will be difficult as I'm suffering from allergies, will need to pick up a box of Claritin at the drug store tomorrow.
Long Run.
20 miles. Time, 3:02. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 150 bpm. Cardiac Drift 156 bpm. Drank a large bottle of Gatorade every three miles during the run. My allergies made running tough for the first two miles, than the symptoms disappeared. I felt a blister develop on my smallest toe during the last mile, but later discovered the blister wasn't too bad and shouldn't cause any problems. Once I finish next week's Base Building Block, my Long Runs will eventually have a few miles at marathon pace. My musical companion today was the Beatles "Revolver" CD and in my opinion the best album the Beatles produced!
Yesterday, my fellow cab driver and marathoner, Glenn, asked if I could pace him during the first half of the Las Vegas Marathon around 1:55 as he wishes to run his very first sub 4 hour marathon. I had stated to him that I'll be running the Las Vegas Marathon at 8:00 minute miles and he could join me at that pace. We didn't have time to chat as he had to leave the airport holding area to pick up a fare; I wanted to tell him that the marathon has pace groups he could join...all he has to do is follow the leader's balloon. It's nice to have someone I know that's running the Las Vegas Marathon too and really wish him well on his sub 4 hour quest.
Today's Long Run will be difficult as I'm suffering from allergies, will need to pick up a box of Claritin at the drug store tomorrow.
Long Run.
20 miles. Time, 3:02. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 150 bpm. Cardiac Drift 156 bpm. Drank a large bottle of Gatorade every three miles during the run. My allergies made running tough for the first two miles, than the symptoms disappeared. I felt a blister develop on my smallest toe during the last mile, but later discovered the blister wasn't too bad and shouldn't cause any problems. Once I finish next week's Base Building Block, my Long Runs will eventually have a few miles at marathon pace. My musical companion today was the Beatles "Revolver" CD and in my opinion the best album the Beatles produced!
Yesterday, my fellow cab driver and marathoner, Glenn, asked if I could pace him during the first half of the Las Vegas Marathon around 1:55 as he wishes to run his very first sub 4 hour marathon. I had stated to him that I'll be running the Las Vegas Marathon at 8:00 minute miles and he could join me at that pace. We didn't have time to chat as he had to leave the airport holding area to pick up a fare; I wanted to tell him that the marathon has pace groups he could join...all he has to do is follow the leader's balloon. It's nice to have someone I know that's running the Las Vegas Marathon too and really wish him well on his sub 4 hour quest.
Thursday, August 23, 2007
Sweet Recovery
Daily Quote: "The secret to productive goal setting is in establishing clearly defined goals, writing them down and then focusing on them several times a day with words, pictures and emotions as if we've already achieved them." — Denis Waitley
Today I ran "Doubles" where I ran twice during the day.
Early AM (before bedtime)
Easy Run. 5 miles, Time, 47:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 137 bpm. Cardiac Drift: 140 bpm. After run I completed a full body weight circuit. My left wrist became very sore after lifting weights on the shoulder press machine...I wonder if I should invest in weight lifting gloves?
Later AM (after sleeping 7 hours)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.0 - 2.7 grades.
Discovered at the gym that my Sony Walkman CD Player's batteries were dead...leaving the Walkman in the trunk kills the batteries due to Vegas summer heat, I need to remember to bring the Walkman inside the home after working out. No music today was not a big deal as my run was short, but it would have been difficult with no music during a Long Run.
Today I ran "Doubles" where I ran twice during the day.
Early AM (before bedtime)
Easy Run. 5 miles, Time, 47:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 137 bpm. Cardiac Drift: 140 bpm. After run I completed a full body weight circuit. My left wrist became very sore after lifting weights on the shoulder press machine...I wonder if I should invest in weight lifting gloves?
Later AM (after sleeping 7 hours)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.0 - 2.7 grades.
Discovered at the gym that my Sony Walkman CD Player's batteries were dead...leaving the Walkman in the trunk kills the batteries due to Vegas summer heat, I need to remember to bring the Walkman inside the home after working out. No music today was not a big deal as my run was short, but it would have been difficult with no music during a Long Run.
Wednesday, August 22, 2007
A Stronger Tempo Run
Daily Quote: "Marathoning is like cutting yourself unexpectedly. You dip into the pain so gradually that the damage is done before you are aware of it. Unfortunately, when awareness comes, it is excruciating." --John Farrington, Australian marathoner
Today is a Tempo Run.
10 miles. Time, 1:22. Average Pace, 8:12 minute miles. Life Fitness Treadmill set at a 1% elevation. Warm up: 2 mile @ 6.6 mph (9:06 minute mile). Tempo: 6 miles @ 7.7 mph (7:48 minute miles, which is 12 seconds less than marathon pace) Cool down: 2 mile @ 6.6 mph. Average heart rate: 154 bpm. Cardiac drift: 169 bpm. Next week I may attempt to start the Tempo Run with just a warm up of one mile, rather than two miles, this will give me more energy during the Tempo portion itself. I didn't listen to music today, preferred to concentrate on turnover and form.
Today is a Tempo Run.
10 miles. Time, 1:22. Average Pace, 8:12 minute miles. Life Fitness Treadmill set at a 1% elevation. Warm up: 2 mile @ 6.6 mph (9:06 minute mile). Tempo: 6 miles @ 7.7 mph (7:48 minute miles, which is 12 seconds less than marathon pace) Cool down: 2 mile @ 6.6 mph. Average heart rate: 154 bpm. Cardiac drift: 169 bpm. Next week I may attempt to start the Tempo Run with just a warm up of one mile, rather than two miles, this will give me more energy during the Tempo portion itself. I didn't listen to music today, preferred to concentrate on turnover and form.
Tuesday, August 21, 2007
Last Major Race Goal
Daily Quotes: "Intelligent coaching is sometimes no coaching." --Marty Stern
I've set personal records so far this year in three different distances; the 5k, 10k and half marathon:
5k PR: 22:32. Third Annual President's Day 5k. (2/17/07)
10k PR: 50:19. 5th Annual Police & Fire Department 10k. (8/18/07)
Half Marathon PR: 1:49:27. Salt Lake City Half Marathon. (4/21/07)
I only have one last major race goal to reach this year, a new personal record in the marathon, which is the Big Kahuna of racing goals! My last marathon, the "2006 New Las Vegas Marathon," I set a new personal record of 3:45:27, which was the first time I ran under four hours AND a Boston Qualifier! Needless to say, this personal record is going to be a tough nut to crack!! My current goal is not only to beat 3:45, but to smash it...I'm going to run the "2007 New Las Vegas Marathon" under 3:30...yup, I'm crazy, I'm delusional, but I WILL achieve this goal. Now that I've posted my goal I'm now accountable to YOU. All that is left is 15 weeks of hard, smart training.
Today I ran "Doubles" where I ran twice during the day.
Early AM (before bedtime)Easy Run. 5 miles, Time, 47:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 138 bpm. Cardiac Drift: 141 bpm. After run I completed a full body weight circuit.
Later AM (after sleeping 7 hours)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.1 - 2.8 grades. My musical companion today was Garbage's "Bleed Like Me" CD.
I feel so much better today than yesterday, my morning heart rate was low, 40 bpm, I slept soundly for seven hours and am bright eyed and bushy tailed! I feel totally recovered from Saturday's race and ready for a speed workout tomorrow.
I've set personal records so far this year in three different distances; the 5k, 10k and half marathon:
5k PR: 22:32. Third Annual President's Day 5k. (2/17/07)
10k PR: 50:19. 5th Annual Police & Fire Department 10k. (8/18/07)
Half Marathon PR: 1:49:27. Salt Lake City Half Marathon. (4/21/07)
I only have one last major race goal to reach this year, a new personal record in the marathon, which is the Big Kahuna of racing goals! My last marathon, the "2006 New Las Vegas Marathon," I set a new personal record of 3:45:27, which was the first time I ran under four hours AND a Boston Qualifier! Needless to say, this personal record is going to be a tough nut to crack!! My current goal is not only to beat 3:45, but to smash it...I'm going to run the "2007 New Las Vegas Marathon" under 3:30...yup, I'm crazy, I'm delusional, but I WILL achieve this goal. Now that I've posted my goal I'm now accountable to YOU. All that is left is 15 weeks of hard, smart training.
Today I ran "Doubles" where I ran twice during the day.
Early AM (before bedtime)Easy Run. 5 miles, Time, 47:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 138 bpm. Cardiac Drift: 141 bpm. After run I completed a full body weight circuit.
Later AM (after sleeping 7 hours)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.1 - 2.8 grades. My musical companion today was Garbage's "Bleed Like Me" CD.
I feel so much better today than yesterday, my morning heart rate was low, 40 bpm, I slept soundly for seven hours and am bright eyed and bushy tailed! I feel totally recovered from Saturday's race and ready for a speed workout tomorrow.
Monday, August 20, 2007
Tired Medium Long Run
Daily Quote: "Do most of us want life on the same calm level as a geometrical problem? Certainly, we want our pleasures more varied with mountains and valleys of emotional joy, and marathoning furnishes just that." --7-time Boston Marathon winner Clarence DeMar
Today is a Medium Long Run.
15 Miles. Time 2:17. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 154 bpm. Cardiac Drift: 173 bpm!! My cardiac drift is much too high, undoubtedly I'm still not fully recovered from last Saturday's 10k race. I was very tired before, during, and after my run, thankfully tomorrow is a Recovery Run. I now need a nap!
Today is a Medium Long Run.
15 Miles. Time 2:17. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 154 bpm. Cardiac Drift: 173 bpm!! My cardiac drift is much too high, undoubtedly I'm still not fully recovered from last Saturday's 10k race. I was very tired before, during, and after my run, thankfully tomorrow is a Recovery Run. I now need a nap!
Sunday, August 19, 2007
SUMMARY, WEEK 33
Daily Quote: "Laziness is nothing more than the habit of resting before you get tired." --Jules Renard
Today is a Recovery Run.
7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.0 - 2.4 grades. Slept hard last night and took a long nap later today. Finally ran and was surprised I didn't have any aches nor pain...not even a blister from yesterday's 10k Race. Makes me wonder if I didn't push myself hard enough during the race?!?
SUMMARY FOR WEEK OF AUGUST 19-25, 2007
Finished second week of 4 week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Last week ran a total of 83.2 miles, which is the longest weekly mileage this year!! I am very close to surpassing my longest weekly mileage of 84 miles that was set last November during marathon training. I managed to even run the Police and Fire Department 10k race with little tapering and still set a 10 personal record of 50:19!! Last week was indeed memorable.
I only worked out twice with the weight circuit training as I was tapering for the 10k race, but will continue next week with working out three times per week with weights.
I'm still 170 pounds on a six foot frame, my body seems to be very comfortable at this weight and will take some extra effort to lose more weight. I still have eight pounds to lose to reach my race weight goal of 162 pounds.
My morning heart rates have been fairly low, 40-44 bpm, and should be able to continue adding more mileage to my base training next week. Most of the nights I've slept pretty well, with the exception of Friday night when I only achieved three hours of sleep as I had to awake at 5:00 a.m. to arrive at the 10k race by 6:00 a.m., but Saturday afternoon after the race took a three hour nap.
Only 15 weeks until the "New Las Vegas Marathon!" After I finish this training block in two weeks I'll start my marathon training.
A short recap of last week's mileage:
Sunday: Medium-Long Run, 15 miles.
Monday: Doubles, Early AM, 5 miles. Later AM, 7 miles.
Tuesday: Long Run, 20 miles.
Wednesday: Doubles, Early AM, 5 miles. Later AM, 7 miles.
Thursday: General Aerobic Run, 11 miles.
Friday: Recovery Run, 7 miles.
Saturday: 10k Race, 6.2 miles.
Total mileage: 83.2 miles.
Today is a Recovery Run.
7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.0 - 2.4 grades. Slept hard last night and took a long nap later today. Finally ran and was surprised I didn't have any aches nor pain...not even a blister from yesterday's 10k Race. Makes me wonder if I didn't push myself hard enough during the race?!?
SUMMARY FOR WEEK OF AUGUST 19-25, 2007
Finished second week of 4 week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Last week ran a total of 83.2 miles, which is the longest weekly mileage this year!! I am very close to surpassing my longest weekly mileage of 84 miles that was set last November during marathon training. I managed to even run the Police and Fire Department 10k race with little tapering and still set a 10 personal record of 50:19!! Last week was indeed memorable.
I only worked out twice with the weight circuit training as I was tapering for the 10k race, but will continue next week with working out three times per week with weights.
I'm still 170 pounds on a six foot frame, my body seems to be very comfortable at this weight and will take some extra effort to lose more weight. I still have eight pounds to lose to reach my race weight goal of 162 pounds.
My morning heart rates have been fairly low, 40-44 bpm, and should be able to continue adding more mileage to my base training next week. Most of the nights I've slept pretty well, with the exception of Friday night when I only achieved three hours of sleep as I had to awake at 5:00 a.m. to arrive at the 10k race by 6:00 a.m., but Saturday afternoon after the race took a three hour nap.
Only 15 weeks until the "New Las Vegas Marathon!" After I finish this training block in two weeks I'll start my marathon training.
A short recap of last week's mileage:
Sunday: Medium-Long Run, 15 miles.
Monday: Doubles, Early AM, 5 miles. Later AM, 7 miles.
Tuesday: Long Run, 20 miles.
Wednesday: Doubles, Early AM, 5 miles. Later AM, 7 miles.
Thursday: General Aerobic Run, 11 miles.
Friday: Recovery Run, 7 miles.
Saturday: 10k Race, 6.2 miles.
Total mileage: 83.2 miles.
Saturday, August 18, 2007
Police and Fire Department 10k Race
Daily Quote: "I haven't seen too many American distance men on the international scene willing to take risks. I saw some U.S. women in Barcelona willing to risk, more than men. The Kenyans risk. Steve Prefontaine risked. I risked--I went through the first half of the Tokyo race just a second off my best 5000 time." --Billy Mills, gold medal winner of the 10,000 at the 1964 Tokyo Olympics with a 46-second PR.
5TH ANNUAL POLICE AND FIRE DEPARTMENT 10K RACE
I awoke at 5:00 a.m. sharp and fought the strong urge of turning off the alarm and going back to sleep. The last time I awoke so early was my last race, "The Salt Lake City Half Marathon," as I'm not a morning person and usually sleep until 10:00 a.m.!! I had set my clothes and racing kit on the table last night and all I need to do is jump. I ate pizza late last night and not hungry for any food, normally don't eat anything before races anyway as I'm so nervous to the point of nausea, nevertheless did drink Gatorade as a precaution against the Dehydration Demon. I must hurry as the location of the race, The Las Vegas Outlet Mall, is still a 20 minute drive away. I'm a little surprised as I leave home that it's still dark out.
Approximately 90 runners will attempt the hot, out and back course with many sharp corners that twists through the neighborhood streets; first half of the course is a gradual downhill, with the second half a equal steady climb uphill. The race starts at 6:00 a.m., which is Sunrise, about 88 degrees with 50% humidity due to the 20% chance of thunderstorms.
Mile 1, Time 7:25 mile. Ran one lap around the Las Vegas Outlet Center, sharp right hand turn on to Warm Springs Road, than another right turn on Haven Road. Ran a little faster than I wished, just following how my legs feel...need to remember to save energy for the uphill return. I had decided not to wear my heart rate monitor as Vegas' summer heat skewers the numbers and don't want to be alarmed on how hard I'm suffering.
Mile 2, Time 7:32 mile. Ran down Haven Street, Left turn on Eldorado Road. Nice clip, but still running a little too fast, nevertheless I passed the guy who had narrowly beaten me during my last 5k race, and he's attempting to draft me again...revenge is going to be sweet! Took a small sip of water at the water stop.
Mile 3, Time 7:36 mile. Eldorado Road to Paradise Road, which is one steep downhill, it's going to be a killer coming back uphill. I'm feeling the heat, I'm just flowing with sweat. The drafting runner is panting heavily, I plan on losing him during the uphill stretch.
Mile 4, Time, 8:41 mile. Right turn on Paradise, turnaround on Robindale, and back to the starting line via the treacherous uphill on Eldorado Road. Passed many runners who have surrendered to the hill and are either running slowly or started walking. My shadow couldn't hang with me and gradually faded away. A couple of large swallows from the water stop and dumped the rest of the water on my head.
Mile 5, Time, 8:20 mile. Running a gradual uphill and getting a second wind, I feel extremely hot, wanted to remove my singlet, but for the sake of not frightening the little cub scouts volunteers at the water stops decided to leave it on.
Mile 6, Time, 8:05 mile. Left turn on Haven Road, Sharp left turn on Warm Springs Road, and a loop around the Mall...passed a young woman in her 20's crying and saying repeatedly, "it's too HOT, it's too HOT," I panted, "We're almost there, hang tough." But she slowed to a walk.
Finish Line. The last stretch to the finish line, I can see the timer ticking away...barely in the 49 minute range, tried to pick up my pace, but body wouldn't cooperate with the idea of a sprint...crossed the line at 50:19.
I won the 1st Place Award in the 55-59 age group! I'm disappointed that I didn't have a faster time, but I do have a new personal best of 50:19 to beat next time, hopefully that won't be in three years before I race a 10k again.
Friday, August 17, 2007
Race Day is Tomorrow!
Daily Quote: ""The will to win means nothing if you haven't the will to prepare." - - Juma Ikangaa, 1989 NYC Marathon winner
Today is a Recovery Run.
7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 2.9 grades. Run felt very easy and I have tremendous energy, I'm bursting with excitement AND trepidation for tomorrow's 10k race!!
My last 10k race personal best is 55:47 that was set in 2004, "Come Run in the Sun 10k," and believe that time result is very soft now. Based on the result from my last race, "2007 Salt Lake City Half Marathon," the prediction for tomorrow's 10k is 49:33 (from Running Times Race Time Equivalent Calculator), which is a 7:59 minute pace. Therefore my race goal tomorrow is to beat that 49:33 time and achieve a new personal best!
I had no weight training circuit today as I'm tapering for the race; will return to weight training on Sunday.
I'll be leaving soon to pick up my Race Packet, small lunch, and then head for work.
Race starts at 6:00 a.m. and will post my result later in the morning.
Today is a Recovery Run.
7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 2.9 grades. Run felt very easy and I have tremendous energy, I'm bursting with excitement AND trepidation for tomorrow's 10k race!!
My last 10k race personal best is 55:47 that was set in 2004, "Come Run in the Sun 10k," and believe that time result is very soft now. Based on the result from my last race, "2007 Salt Lake City Half Marathon," the prediction for tomorrow's 10k is 49:33 (from Running Times Race Time Equivalent Calculator), which is a 7:59 minute pace. Therefore my race goal tomorrow is to beat that 49:33 time and achieve a new personal best!
I had no weight training circuit today as I'm tapering for the race; will return to weight training on Sunday.
I'll be leaving soon to pick up my Race Packet, small lunch, and then head for work.
Race starts at 6:00 a.m. and will post my result later in the morning.
Thursday, August 16, 2007
ONLY TWO MORE DAYS TILL RACE!
Daily Quote: ""For a bite of Powerbar, a thimble of rice and a shot of Clif, these people will kill their own. Now I understand what marathoners mean when they say that actually running the 26.2-mile course is easy; getting there is the tough part." -- Washington Post columnist Steve Nearman, on the pre-race runner's expo.
I had planned a short General Aerobic Run of 9 miles, but was feeling great and stretched the run to 11 miles.
General Aerobic Run.
11 miles. Time, 1:40 Pace: 9:06 minute miles. Life Fitness Treadmill set at 1% grade and 6.6 mph. Average heart rate: 147 bpm. Cardiac Drift: 155 bpm. I have so much abundant energy today...I hope I feel this good this coming Saturday! My Sony Walkman's batteries died at about three miles and ran the rest of the miles with no music, but didn't really miss the musical distraction.
I had a haircut, with the hopes that it'll keep me cooler and the fantasy that I'm a little lighter due to the shorter cut. Of course, I'll leave out the "Samson" effect!!
I had planned a short General Aerobic Run of 9 miles, but was feeling great and stretched the run to 11 miles.
General Aerobic Run.
11 miles. Time, 1:40 Pace: 9:06 minute miles. Life Fitness Treadmill set at 1% grade and 6.6 mph. Average heart rate: 147 bpm. Cardiac Drift: 155 bpm. I have so much abundant energy today...I hope I feel this good this coming Saturday! My Sony Walkman's batteries died at about three miles and ran the rest of the miles with no music, but didn't really miss the musical distraction.
I had a haircut, with the hopes that it'll keep me cooler and the fantasy that I'm a little lighter due to the shorter cut. Of course, I'll leave out the "Samson" effect!!
Wednesday, August 15, 2007
Second Double.
Daily Quote: “Congratulate yourself. This is the Olympic marathon for most marathoners. So pick out the spot where you’re going to celebrate with your friends that night.” --Bill Rodgers comment about the Boston Marathon.
Today will be my attempt to do TWO doubles in one week! The last several weeks I have done one double per week, this is my first time for the year that I will run two doubles, in fact this is the first time I've ran doubles twice in the same week ever!
Early AM (before bedtime)
Easy Run. 5 miles, Time, 47:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 139 bpm. Cardiac Drift: 142 bpm. Legs still feel a little heavy and stiff from yesterday's 20 miler, but no aches nor pain. Normally I would do a full body weight circuit routine after my early morning workout...but no weight training for the remainder of the week as I'm allowing my upper body to recover before the 10k race on Saturday.
Later AM (after sleeping 8 hours)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.1 - 2.8 grades. It was a real struggle driving to the gym, I just didn't feel like moving, not alone running! Purely mind over body today, once the legs started running I was in the zone and felt fine. My music companion today is Bob Dylan's "Modern Man" CD. I'm now heading to bed for an hour nap before working.
Today will be my attempt to do TWO doubles in one week! The last several weeks I have done one double per week, this is my first time for the year that I will run two doubles, in fact this is the first time I've ran doubles twice in the same week ever!
Early AM (before bedtime)
Easy Run. 5 miles, Time, 47:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 139 bpm. Cardiac Drift: 142 bpm. Legs still feel a little heavy and stiff from yesterday's 20 miler, but no aches nor pain. Normally I would do a full body weight circuit routine after my early morning workout...but no weight training for the remainder of the week as I'm allowing my upper body to recover before the 10k race on Saturday.
Later AM (after sleeping 8 hours)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.1 - 2.8 grades. It was a real struggle driving to the gym, I just didn't feel like moving, not alone running! Purely mind over body today, once the legs started running I was in the zone and felt fine. My music companion today is Bob Dylan's "Modern Man" CD. I'm now heading to bed for an hour nap before working.
Tuesday, August 14, 2007
Another 20 Miler!
Daily Quote: "Run like hell and get the agony over with." --Clarence DeMar, concerning his thoughts during a Boston Marathon.
The 24 Hour Fitness Gym was very warm today, about 80 degrees, many members were complaining, but I considered the heat a blessing in disguise as it'll prepare me better for this Saturday's 10k race! The extended forcast for Saturday is partly cloudy, light winds, with a high of 108 degrees, and a low of 84 degrees, therefore my race temperature might be in the mid 80's.
Today is my second 20 Miler for the year.
20 miles. Time, 3:02. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 152 bpm. Cardiac Drift 159 bpm. Exact same workout as last Friday, but my heart rate is considerably higher, not sure if it was because of the warmer gym or I'm starting to suffer from squeezing all my harder runs closer to the beginning of the week as to somewhat taper before Saturday's race.
I did bring a large bottle (32 ounces) of Lemon-Lime Gatorade again, which is the sponsored drink at the "New Las Vegas Marathon." This time I experimented with drinking a small swallow every third mile, rather than every two miles like last week. I didn't notice any dehydration effects, therefore I should be o.k. with this hydration strategy for my next marathon.
I rewarded myself yesterday for last week's high mileage by purchasing a new music companion for the treadmill, which is Bon Jovi's new CD called, "Lost Highway," that had more Ballads than I expected from a rocker, nevertheless, the music did entertain me for three hours.
The 24 Hour Fitness Gym was very warm today, about 80 degrees, many members were complaining, but I considered the heat a blessing in disguise as it'll prepare me better for this Saturday's 10k race! The extended forcast for Saturday is partly cloudy, light winds, with a high of 108 degrees, and a low of 84 degrees, therefore my race temperature might be in the mid 80's.
Today is my second 20 Miler for the year.
20 miles. Time, 3:02. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 152 bpm. Cardiac Drift 159 bpm. Exact same workout as last Friday, but my heart rate is considerably higher, not sure if it was because of the warmer gym or I'm starting to suffer from squeezing all my harder runs closer to the beginning of the week as to somewhat taper before Saturday's race.
I did bring a large bottle (32 ounces) of Lemon-Lime Gatorade again, which is the sponsored drink at the "New Las Vegas Marathon." This time I experimented with drinking a small swallow every third mile, rather than every two miles like last week. I didn't notice any dehydration effects, therefore I should be o.k. with this hydration strategy for my next marathon.
I rewarded myself yesterday for last week's high mileage by purchasing a new music companion for the treadmill, which is Bon Jovi's new CD called, "Lost Highway," that had more Ballads than I expected from a rocker, nevertheless, the music did entertain me for three hours.
Monday, August 13, 2007
Double Recovery
Daily Quote: "To a runner, a side stich is like a car alarm. It signifies something is wrong, but you ignore it until it goes away." --Author Unknown
Early AM (before sleep)
Easy Run. 5 miles, Time, 47:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 140 bpm. Cardiac Drift: 143 bpm. After run did a full body weight circuit routine. No more weight workouts until after my race on Saturday as I need all the recovery I can get! Rushed home afterwards for much needed sleep.
Later AM (after sleeping 8 1/2 hours)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 3.1 grades. No aches nor pain, hopefully my body has recovered enough as tomorrow I'll be attempting a Long Run. Normally I would do a Long Run on Friday, but I have a 10k race on Saturday morning at 6:00 a.m. It's going to be a very crazy week!!
Early AM (before sleep)
Easy Run. 5 miles, Time, 47:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 140 bpm. Cardiac Drift: 143 bpm. After run did a full body weight circuit routine. No more weight workouts until after my race on Saturday as I need all the recovery I can get! Rushed home afterwards for much needed sleep.
Later AM (after sleeping 8 1/2 hours)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 3.1 grades. No aches nor pain, hopefully my body has recovered enough as tomorrow I'll be attempting a Long Run. Normally I would do a Long Run on Friday, but I have a 10k race on Saturday morning at 6:00 a.m. It's going to be a very crazy week!!
Sunday, August 12, 2007
Race Week!!
Daily Quote: "Runners just do it - they run for the finish line even if someone else has reached it first." --Author Unknown
This coming Saturday I'll be racing in the "5th Annual Police & Fire Department 10k" at 6:00 a.m. I don't plan on doing any real tapering for this race, but I will juggle my training schedule week as to be fairly rested before I reach the starting line. I'll be moving up my Medium Long Run for today and my Long Run will be on Wednesday, thereby leaving Thursday and Friday for easier runs.
I have many doubts about my upcoming race! The race starts at 6:00 a.m. as to avoid the Vegas summer's heat, but it's still going to be a very warm morning. Also, with my arriving home from work at 2:15 a.m. and the race starting at 6:00 a.m. will leave me approximately THREE hours of sleep! Plus, I've been training primarily on the treadmill and haven't adjusted to the harder surfaces of concrete and asphalt, nor have my speed workouts been geared towards a 10k race, but for the marathon distance; it's going to be interesting to see how I fare with only my base building mileage.
Today is my Medium Long Run.
15 Miles. Time 2:17. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 154 bpm. Cardiac Drift: 162 bpm. Same workout as last Wednesday, but heart rate is a little higher, undoubtedly only one day separating my Long Run from my Medium Long Run makes today a little more strenuous.
This coming Saturday I'll be racing in the "5th Annual Police & Fire Department 10k" at 6:00 a.m. I don't plan on doing any real tapering for this race, but I will juggle my training schedule week as to be fairly rested before I reach the starting line. I'll be moving up my Medium Long Run for today and my Long Run will be on Wednesday, thereby leaving Thursday and Friday for easier runs.
I have many doubts about my upcoming race! The race starts at 6:00 a.m. as to avoid the Vegas summer's heat, but it's still going to be a very warm morning. Also, with my arriving home from work at 2:15 a.m. and the race starting at 6:00 a.m. will leave me approximately THREE hours of sleep! Plus, I've been training primarily on the treadmill and haven't adjusted to the harder surfaces of concrete and asphalt, nor have my speed workouts been geared towards a 10k race, but for the marathon distance; it's going to be interesting to see how I fare with only my base building mileage.
Today is my Medium Long Run.
15 Miles. Time 2:17. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 154 bpm. Cardiac Drift: 162 bpm. Same workout as last Wednesday, but heart rate is a little higher, undoubtedly only one day separating my Long Run from my Medium Long Run makes today a little more strenuous.
Saturday, August 11, 2007
SUMMARY, WEEK 32
Daily Quote: "Blink and you miss a sprint. The 10,000 meters is lap after lap of waiting. Theatrically, the mile is just the right length - beginning, middle, end: a story unfolding." --Sebastian Coe
Today is a General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 150 bpm (78% of MHR). Cardiac Drift: 159 bpm (85% of MHR). My heart rate is a little high, undoubtedly not fully recovered from yesterday's Long Run. My escape music today is Avril Lavigne's "Under My Skin" CD.
SUMMARY FOR WEEK OF AUGUST 5 - 11, 2007
Finished first week of 4 week training block, (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Last week ran a total of 82 miles, which is the longest weekly mileage this year!! I was only two miles short of tying my longest weekly mileage of 84 miles that was set last November during marathon training. I also ran my first 20 miler for the year last week, which will be the first of many this year.
I'm still consistent with my circuit weight training and continued to lift weights three times during the week, my sore lower ab muscle appears to be healed as I no longer suffer any pain, therefore, I'll return to doing four sets of crunches, with 20 repetitions, every other day.
I lost another pound last week and I'm now 170 pounds on a six foot frame, this is my lowest body weight this year! Last December my racing weight for the "New Las Vegas Marathon" was 168 pounds, my weight goal is to race the next marathon at 162 pounds...only eight more pounds to lose!!
My morning heart rates have been very low, in the 39-42 bpm range. I've slept very well for the whole week and managed to get some cat naps of 30 minute duration after most of my runs.
Only 16 weeks until the "New Las Vegas Marathon!" As soon as I finish my current 4-week block of base building, I'll start my marathon training in earnest.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long Run, 15 miles.
Tuesday: Doubles, Early AM, 5 miles. Later AM, 7 miles.
Wednesday: Intervals, 8 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 20 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 82 miles.
Today is a General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 150 bpm (78% of MHR). Cardiac Drift: 159 bpm (85% of MHR). My heart rate is a little high, undoubtedly not fully recovered from yesterday's Long Run. My escape music today is Avril Lavigne's "Under My Skin" CD.
SUMMARY FOR WEEK OF AUGUST 5 - 11, 2007
Finished first week of 4 week training block, (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Last week ran a total of 82 miles, which is the longest weekly mileage this year!! I was only two miles short of tying my longest weekly mileage of 84 miles that was set last November during marathon training. I also ran my first 20 miler for the year last week, which will be the first of many this year.
I'm still consistent with my circuit weight training and continued to lift weights three times during the week, my sore lower ab muscle appears to be healed as I no longer suffer any pain, therefore, I'll return to doing four sets of crunches, with 20 repetitions, every other day.
I lost another pound last week and I'm now 170 pounds on a six foot frame, this is my lowest body weight this year! Last December my racing weight for the "New Las Vegas Marathon" was 168 pounds, my weight goal is to race the next marathon at 162 pounds...only eight more pounds to lose!!
My morning heart rates have been very low, in the 39-42 bpm range. I've slept very well for the whole week and managed to get some cat naps of 30 minute duration after most of my runs.
Only 16 weeks until the "New Las Vegas Marathon!" As soon as I finish my current 4-week block of base building, I'll start my marathon training in earnest.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long Run, 15 miles.
Tuesday: Doubles, Early AM, 5 miles. Later AM, 7 miles.
Wednesday: Intervals, 8 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 20 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 82 miles.
Friday, August 10, 2007
20 Miler!
Daily Quote: "There is an itch in runners." --Arnold Hano
Today is my first 20 miler for the year!
20 miles. Time, 3:02. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 147 bpm. Cardiac Drift 155 bpm. Run went rather uneventful as I've slowly worked myself up to this distance, something of a anticlimax! I did bring a large bottle (32 ounces) of Lemon-Lime Gatorade, which is the sponsored drink at the "New Las Vegas Marathon." I drank a small swallow of Gatorade every two miles, which worked fairly well as I lost only two pounds of water weight during the run. My musical partner today is Foo Fighter's "One by One" CD that helped keep me sane for three hours on the dreadmill!!
I would like to maintain this 20 mile long run distance every week, but will listen to my body to make sure I'm not overtraining. I feel if Ed Whitlock, who is 75 years old, can run every day for 2+ hours, I should be able to run one very long run per week. Only 16 weeks before the "New Las Vegas Marathon" and my base training will be finished in three weeks, then I'll start my marathon training in earnest. This summer has been my largest base building mileage ever!
Next week is problematic as I have a 10k race next Saturday and my Long Run's are normally on Fridays. It would be crazy to run very hard two days in a row, therefore, I may shuffle my schedule to have my Long Run done on Wednesday next week.
Today is my first 20 miler for the year!
20 miles. Time, 3:02. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 147 bpm. Cardiac Drift 155 bpm. Run went rather uneventful as I've slowly worked myself up to this distance, something of a anticlimax! I did bring a large bottle (32 ounces) of Lemon-Lime Gatorade, which is the sponsored drink at the "New Las Vegas Marathon." I drank a small swallow of Gatorade every two miles, which worked fairly well as I lost only two pounds of water weight during the run. My musical partner today is Foo Fighter's "One by One" CD that helped keep me sane for three hours on the dreadmill!!
I would like to maintain this 20 mile long run distance every week, but will listen to my body to make sure I'm not overtraining. I feel if Ed Whitlock, who is 75 years old, can run every day for 2+ hours, I should be able to run one very long run per week. Only 16 weeks before the "New Las Vegas Marathon" and my base training will be finished in three weeks, then I'll start my marathon training in earnest. This summer has been my largest base building mileage ever!
Next week is problematic as I have a 10k race next Saturday and my Long Run's are normally on Fridays. It would be crazy to run very hard two days in a row, therefore, I may shuffle my schedule to have my Long Run done on Wednesday next week.
Thursday, August 9, 2007
Calm Before the Storm
Daily Quote: "The idea that you can't lose contact with the leaders has cut more throats than it has saved." --Arthur Lydiard
Today is the calm before the storm as tomorrow I'm planning on running the longest run of the year, a 20 miler! Last year I didn't run 20 miles until September 6th, this year I'm way ahead of the game. My available training time is short as I still have to work 12 hours on Friday, 2:00 p.m. - 2:00 a.m., therefore I'll probably update my blog on Saturday morning.
Early AM (before bedtime) Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. Next workout I'll increase the weights for the shoulder press by five pounds. Only two showgirls and myself were using the weights this morning at 2:15 a.m.
Later AM (after 8 hours of sleep.) Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 2.8 grades. I'm fairly calm about tomorrow's run, I'm sure I'll do fine, it's more psychological than anything.
Today is the calm before the storm as tomorrow I'm planning on running the longest run of the year, a 20 miler! Last year I didn't run 20 miles until September 6th, this year I'm way ahead of the game. My available training time is short as I still have to work 12 hours on Friday, 2:00 p.m. - 2:00 a.m., therefore I'll probably update my blog on Saturday morning.
Early AM (before bedtime) Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. Next workout I'll increase the weights for the shoulder press by five pounds. Only two showgirls and myself were using the weights this morning at 2:15 a.m.
Later AM (after 8 hours of sleep.) Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 2.8 grades. I'm fairly calm about tomorrow's run, I'm sure I'll do fine, it's more psychological than anything.
Wednesday, August 8, 2007
Return of Intervals
Daily Quote: "Running you love from self esteem. It teaches you discipline, like setting goals, like motivation, all this little things you need in life you can learn from running." ~Abdi Abdirahman, 2-time US Olympian.
Normally Wednesday is a Tempo workout, but today I'm running Intervals as to prepare myself for the upcoming "Police and Fire Department 10k Race" on August 18th.
Interval Workout.
8 miles. Time, 1.07. Average Pace, 8:22 minute miles. Life Fitness Treadmill set at 1% grade. Warmup: 2 mile at 6.5 mph. Intervals: 6 x 1/2 mile at 8.6 mph (6:59 minute miles). Jog intervals are 1/4 mile at 6.0 mph. Cool down: 2 mile at 6.5 mph. Average heart rate: 158 bpm. Cardiac drift: 182 bpm. Tough workout! I didn't bring music today as I don't like being distracted from focusing on a very fast pace and not being able to listen to my foot falls as to tread lightly.
Normally Wednesday is a Tempo workout, but today I'm running Intervals as to prepare myself for the upcoming "Police and Fire Department 10k Race" on August 18th.
Interval Workout.
8 miles. Time, 1.07. Average Pace, 8:22 minute miles. Life Fitness Treadmill set at 1% grade. Warmup: 2 mile at 6.5 mph. Intervals: 6 x 1/2 mile at 8.6 mph (6:59 minute miles). Jog intervals are 1/4 mile at 6.0 mph. Cool down: 2 mile at 6.5 mph. Average heart rate: 158 bpm. Cardiac drift: 182 bpm. Tough workout! I didn't bring music today as I don't like being distracted from focusing on a very fast pace and not being able to listen to my foot falls as to tread lightly.
Tuesday, August 7, 2007
Return of Doubles!
Daily Quote: "[Scientific testing] can't determine how the mind will tolerate pain in a race. Sometimes, I say, "Today I can die." -- Gelindo Bordin
The last time I ran doubles was on July 24th. This week I'll run just one double, but next week plan to add a second double run to my training schedule!
Early AM (before bedtime) Easy Run. 5 miles, Time, 47:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 139 bpm. Cardiac Drift: 142 bpm. After run did a full body weight circuit routine. Body was very tired, once I came home I literally collapsed on the bed.
Later AM (after seven hours of sleep) Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 3.1 grades. I've surpassed my elevation limit of 3.0 grade, will need to increase my speed to 6.3 mph for recovery runs using the treadmill's cardio mode as I don't wish my runs to end up as a hill workout. My music companion today is Gwen Stefani's appropriately named CD called, "The Sweet Escape." The music was indeed an escape!
The last time I ran doubles was on July 24th. This week I'll run just one double, but next week plan to add a second double run to my training schedule!
Early AM (before bedtime) Easy Run. 5 miles, Time, 47:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 139 bpm. Cardiac Drift: 142 bpm. After run did a full body weight circuit routine. Body was very tired, once I came home I literally collapsed on the bed.
Later AM (after seven hours of sleep) Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 3.1 grades. I've surpassed my elevation limit of 3.0 grade, will need to increase my speed to 6.3 mph for recovery runs using the treadmill's cardio mode as I don't wish my runs to end up as a hill workout. My music companion today is Gwen Stefani's appropriately named CD called, "The Sweet Escape." The music was indeed an escape!
Monday, August 6, 2007
Music to My Ears
Daily Quote: “Hot funk, cold punk, even if it's old junk, it's still rock and roll to me." --Billy Joel
I dug out my trusty, old, Sony portable CD player out of my work's backpack and hooked it to the gym's treadmill today. The last two weeks I've been running without music, but I don't want to repeat yesterday's downer run due to the invasion of negative thoughts, hence I'm prepared to blast my mind with the heavy sounds of rock and roll! Today's musical partner is Coldplay's "X&Y" music.
Today is a Medium Long Run.
15 Miles. Time 2:17. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 152 bpm. Cardiac Drift: 161 bpm. The music was very helpful during these longer runs, my mind is thankful! I felt like I had a bouncy step during the first part of my run because of the music....I've been delivered.
I dug out my trusty, old, Sony portable CD player out of my work's backpack and hooked it to the gym's treadmill today. The last two weeks I've been running without music, but I don't want to repeat yesterday's downer run due to the invasion of negative thoughts, hence I'm prepared to blast my mind with the heavy sounds of rock and roll! Today's musical partner is Coldplay's "X&Y" music.
Today is a Medium Long Run.
15 Miles. Time 2:17. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 152 bpm. Cardiac Drift: 161 bpm. The music was very helpful during these longer runs, my mind is thankful! I felt like I had a bouncy step during the first part of my run because of the music....I've been delivered.
Sunday, August 5, 2007
Last Four Week Training Cycle
Quote: ""I've always felt that long, slow distance produces long, slow runners." --Sebastian Coe
This is the first day of my last four week foundation building training cycle. Once this base building is finished in four weeks, I'll then begin my marathon training for the New Las Vegas Marathon. The marathon training schedules will be from Pete Pfitzinger's book, "Advanced Marathoning." I had used Pfitzinger's marathon schedule last year with great success and hope to do well this year with even more mileage and commonsense hard/easy method of training.
Today is a General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 149 bpm (77% of MHR). Cardiac Drift: 157 bpm (84% of MHR). Running is often my escape from reality for awhile, but today all I could think of was all the chores and errands that needed to be done today, which made my running less pleasant.
This is the first day of my last four week foundation building training cycle. Once this base building is finished in four weeks, I'll then begin my marathon training for the New Las Vegas Marathon. The marathon training schedules will be from Pete Pfitzinger's book, "Advanced Marathoning." I had used Pfitzinger's marathon schedule last year with great success and hope to do well this year with even more mileage and commonsense hard/easy method of training.
Today is a General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 149 bpm (77% of MHR). Cardiac Drift: 157 bpm (84% of MHR). Running is often my escape from reality for awhile, but today all I could think of was all the chores and errands that needed to be done today, which made my running less pleasant.
Saturday, August 4, 2007
SUMMARY, WEEK 31
Daily Quote: "Somewhere in the world someone is training when you are not. When you race him, he will win." --Tom Fleming's Boston Marathon Training Motto.
Early AM (before bedtime): Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. I had a sore lower ab muscle, therefore only did one set of crunches, 20 reps, on a inline bench...will gradually return to doing four sets of 20 reps of crunches eventually.
Later AM (after eight hours of sleep)
Recovery Run. 6 miles. Time, 58 minutes. Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.0 - 2.8 grades. Once the elevation starts climbing over 3.0 grade I'll adjust my speed to 6.3 mph (9:31 minute per mile pace) so my Recovery Run doesn't become a hill workout. This a Recovery Week, therefore my body might be responding to the extra rest and not due to my heart adapting to 6.2 mph speed.
SUMMARY FOR WEEK OF JULY 29 - AUGUST 4, 2007
Finished fourth week of 4 week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). This Recovery Week ran a total of 58 miles and continued to run seven days a week. The following are the total miles for the last 4 weeks training block:
Week 28, 73 miles.
Week 29, 79 miles.
Week 30, 80 miles.
Week 31, 58 miles.
My next 4 week training block I should surpass my highest weekly mileage ever of 84 miles that was set during last November's training for the New Las Vegas Marathon. I'm well rested and eager to return to higher weekly mileage.
I'm still consistent with my circuit weight training and continued to lift weights three times during the week, although during most of the week I ceased doing crunches due to sore lower ab muscles.
I lost one pound last week and I'm now 171 pounds on a six foot frame. Normally I would gain pounds during a Recovery Week and am pleasantly surprised with the loss of weight. My goal is to reach the low 160's for the 2007 New Las Vegas Marathon.
My morning heart rates have been very low, not surprising as last week was a Recovery Week and my morning heart rates are in the 39-42 bpm range. I've slept very well for the whole week as I've been placing less emphasis on getting on the computer.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 10 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 9 miles.
Thursday: Recovery Run, 6 miles.
Friday: Long Run, 15 miles.
Saturday: Recovery Run, 6 miles.
Total mileage: 58 miles.
Early AM (before bedtime): Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. I had a sore lower ab muscle, therefore only did one set of crunches, 20 reps, on a inline bench...will gradually return to doing four sets of 20 reps of crunches eventually.
Later AM (after eight hours of sleep)
Recovery Run. 6 miles. Time, 58 minutes. Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.0 - 2.8 grades. Once the elevation starts climbing over 3.0 grade I'll adjust my speed to 6.3 mph (9:31 minute per mile pace) so my Recovery Run doesn't become a hill workout. This a Recovery Week, therefore my body might be responding to the extra rest and not due to my heart adapting to 6.2 mph speed.
SUMMARY FOR WEEK OF JULY 29 - AUGUST 4, 2007
Finished fourth week of 4 week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). This Recovery Week ran a total of 58 miles and continued to run seven days a week. The following are the total miles for the last 4 weeks training block:
Week 28, 73 miles.
Week 29, 79 miles.
Week 30, 80 miles.
Week 31, 58 miles.
My next 4 week training block I should surpass my highest weekly mileage ever of 84 miles that was set during last November's training for the New Las Vegas Marathon. I'm well rested and eager to return to higher weekly mileage.
I'm still consistent with my circuit weight training and continued to lift weights three times during the week, although during most of the week I ceased doing crunches due to sore lower ab muscles.
I lost one pound last week and I'm now 171 pounds on a six foot frame. Normally I would gain pounds during a Recovery Week and am pleasantly surprised with the loss of weight. My goal is to reach the low 160's for the 2007 New Las Vegas Marathon.
My morning heart rates have been very low, not surprising as last week was a Recovery Week and my morning heart rates are in the 39-42 bpm range. I've slept very well for the whole week as I've been placing less emphasis on getting on the computer.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 10 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 9 miles.
Thursday: Recovery Run, 6 miles.
Friday: Long Run, 15 miles.
Saturday: Recovery Run, 6 miles.
Total mileage: 58 miles.
Friday, August 3, 2007
Cut-back Long Run
Daily Quote: "''I'm very proud to be the first American in the field,'' he said. ''To finish in the top 10 is a major accomplishment. I'm happy. To be in the top 10 in Boston is great at the age of 42. I was born in a small country. Belgium is the size of Rhode Island. This is a big country and I'm the one representing it. Where is everybody else? It's kind of disappointing that there are not more US runners. The other Americans are not here today.'' --Eddy Hellebuyck, first U.S. finisher in the 2003 Boston Marathon.
This week is my Recovery Week, therefore I've cut-back my Long Run.
15 miles. Time, 2:17. Pace, 9.08 minute miles. Life Fitness Treadmill set at 1% Grade and 6.6 mph. Average heart rate: 146 bpm. Cardiac drift: 153 bpm. This long run felt effortless! No aches nor pain, my left ankle that sometimes complains was silent. After my run I had a great feeling of calm and peacefulness.
Next Friday I'm planning on running my first 20 miler for the year! This Recovery Week fits right into that plan!
This week is my Recovery Week, therefore I've cut-back my Long Run.
15 miles. Time, 2:17. Pace, 9.08 minute miles. Life Fitness Treadmill set at 1% Grade and 6.6 mph. Average heart rate: 146 bpm. Cardiac drift: 153 bpm. This long run felt effortless! No aches nor pain, my left ankle that sometimes complains was silent. After my run I had a great feeling of calm and peacefulness.
Next Friday I'm planning on running my first 20 miler for the year! This Recovery Week fits right into that plan!
Thursday, August 2, 2007
10k Race Pace Goal
Daily Quote: "There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open." --Nike
My last 10k race was "Come Run in the Sun 10k" on May 29, 2004!! I ran that race in a personal best of 55:47, which is a 8:58 minute per mile pace. Needless to say, that 10k personal best is very soft, in fact my last marathon was at 8:37 minute per mile pace!
I utilized "Running Times Race Time Equivalent Calculator," using the comparison of my last race, The 2007 Salt Lake City Half-Marathon (1:49:27), which was a 8:21 minute per mile pace to ascertain what my pace for my upcoming 10k race should be approximately. Voila! My estimated 10k time would be 49:33, which is a 7:59 minute per mile pace. Now I have a rough idea of what my pace should be for next Wednesday's speed work.
Early a.m. (before bedtime) Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. My sore lower ab muscles have improved with no aches nor pain, I will probably return to doing crunches soon.
Later A.M. (after sleeping 7 1/2 hours) Today is a Recovery Run.6 miles. Time, 58 minutes. Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 1.9 grades. I worn a hole through my right sock's big toe, will need to purchase more running socks tomorrow. Most of my running socks are over two years old!
My last 10k race was "Come Run in the Sun 10k" on May 29, 2004!! I ran that race in a personal best of 55:47, which is a 8:58 minute per mile pace. Needless to say, that 10k personal best is very soft, in fact my last marathon was at 8:37 minute per mile pace!
I utilized "Running Times Race Time Equivalent Calculator," using the comparison of my last race, The 2007 Salt Lake City Half-Marathon (1:49:27), which was a 8:21 minute per mile pace to ascertain what my pace for my upcoming 10k race should be approximately. Voila! My estimated 10k time would be 49:33, which is a 7:59 minute per mile pace. Now I have a rough idea of what my pace should be for next Wednesday's speed work.
Early a.m. (before bedtime) Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. My sore lower ab muscles have improved with no aches nor pain, I will probably return to doing crunches soon.
Later A.M. (after sleeping 7 1/2 hours) Today is a Recovery Run.6 miles. Time, 58 minutes. Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 1.9 grades. I worn a hole through my right sock's big toe, will need to purchase more running socks tomorrow. Most of my running socks are over two years old!
Wednesday, August 1, 2007
No Tempo Run This Week
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
No tempo runs this week as I'm in the middle of my Recovery Week. Today will be a General Aerobic Run.
General Aerobic Run.
9 miles. Time, 1:21 Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 144 bpm (73% of MHR). Cardiac Drift: 153 bpm (77% of MHR). Spent too much time on the computer and decided a cut-back of 9 miles would be sufficient for a General Aerobic Run that's in the middle of a Recovery Week.
Although I ran a General Aerobic Run today my thoughts were on next week's speed work. I should run a race specific 10k interval workout for my upcoming 10k race. I haven't ran a 10k race in such a long time I'm not sure what my goal pace should be, I have plenty of time to decide before next Wednesday's speed work. I only have 16 days left before the Police and Fire Department 10k race!!
Subscribe to:
Posts (Atom)
