Daily Quote: "The bowling alley is the poor man's country club." --Sanford Hansell.
Today is the beginning of my Recovery Week, what better way to start than with a Recovery Day?
Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Westwind Road. 10:30 a.m. 79 degrees, Sunny skies with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 147 bpm. Cardiac drift, 156 bpm. I haven't ran the Westwind Road route since last Spring, the one mile stretch that was loose gravel is now a new asphalt road!
Our bowling team, "One Wonders" won four games out of four!!! This result should have us in 2nd place in the Bishop Gorman League. I also had my highest game for the year, which is 205! My new bowling average is now 153 pins, which will make it more difficult for me to bowl over my average next week.
Sunday, September 30, 2007
Saturday, September 29, 2007
SUMMARY, WEEK 39
Daily Quote: "Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstance." --Bruce Barton
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8.48 minute miles. Out and back from home to Brittney Mews. 10:00 a.m., Partly cloudy, 62-66 degrees. Winds 16 mph, with 25 mph gusts!! Average heart rate: 149 bpm. Cardiac Drift 159 bpm. (Note: my maximum heart rate is 191 bpm.) My heart rate is higher than last week's 10 mile general aerobic run as I was fighting fierce winds this morning, oh well, I'll be better prepared for the next marathon when the winds can be very strong.
SUMMARY FOR WEEK OF SEPTEMBER 23-29, 2007
Nine more weeks until the "2007 New Las Vegas Marathon!" Last week ran a total of 90 miles, which is the highest weekly mileage I've ever achieved!! I have no idea what my mileage peak will be as I'm in undiscovered territory, plus I only have so much available time, I'll just do the best that I can and listen closely to my body signs. I'm due for a Recovery Week next week, and I'm looking forward to the rest, not only does my body need recovery, but my mind needs the break too.
I have lost a pound and I'm currently 167 pounds on a six foot frame...this is my lightest weight since I was in my early 20's!! Last year's weight during the "2006 Las Vegas Marathon" was 169 pounds. I would like to reach a race weight of <162 pounds this December.
I only accomplished two weight circuit training sessions last week as I was transferring my treadmill runs to the roads and didn't want to lift weights on Wednesday before a Long Run on the roads. I'll strive to return to three weight circuit training sessions next week.
My morning heart rates were lower last week, 39-41 bpm, undoubtedly due to forcing myself to get more sleep, I managed to get enough sleep and rest every day last week.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long run, 15 miles.
Tuesday: Doubles. Early AM, 6 miles. Later AM, 7 miles.
Wednesday: Long Run, 18 miles.
Thursday: Doubles. Early AM, 6 miles. Later AM, 7 miles.
Friday: Medium Long Run + Marathon Pace, 11 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 90 miles.
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8.48 minute miles. Out and back from home to Brittney Mews. 10:00 a.m., Partly cloudy, 62-66 degrees. Winds 16 mph, with 25 mph gusts!! Average heart rate: 149 bpm. Cardiac Drift 159 bpm. (Note: my maximum heart rate is 191 bpm.) My heart rate is higher than last week's 10 mile general aerobic run as I was fighting fierce winds this morning, oh well, I'll be better prepared for the next marathon when the winds can be very strong.
SUMMARY FOR WEEK OF SEPTEMBER 23-29, 2007
Nine more weeks until the "2007 New Las Vegas Marathon!" Last week ran a total of 90 miles, which is the highest weekly mileage I've ever achieved!! I have no idea what my mileage peak will be as I'm in undiscovered territory, plus I only have so much available time, I'll just do the best that I can and listen closely to my body signs. I'm due for a Recovery Week next week, and I'm looking forward to the rest, not only does my body need recovery, but my mind needs the break too.
I have lost a pound and I'm currently 167 pounds on a six foot frame...this is my lightest weight since I was in my early 20's!! Last year's weight during the "2006 Las Vegas Marathon" was 169 pounds. I would like to reach a race weight of <162 pounds this December.
I only accomplished two weight circuit training sessions last week as I was transferring my treadmill runs to the roads and didn't want to lift weights on Wednesday before a Long Run on the roads. I'll strive to return to three weight circuit training sessions next week.
My morning heart rates were lower last week, 39-41 bpm, undoubtedly due to forcing myself to get more sleep, I managed to get enough sleep and rest every day last week.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long run, 15 miles.
Tuesday: Doubles. Early AM, 6 miles. Later AM, 7 miles.
Wednesday: Long Run, 18 miles.
Thursday: Doubles. Early AM, 6 miles. Later AM, 7 miles.
Friday: Medium Long Run + Marathon Pace, 11 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 90 miles.
Friday, September 28, 2007
Increased Marathon Pace Mileage
Daily Quote: "A good hill definitely levels the playing field for a lot of runners, which means more of us not only will run closer together, but we will get a quality workout that would not be the same otherwise."The Rage on Beating Your Buddies."
Early AM, after work and before bedtime: Warm up, 10 minutes on stationary cycle. Weight circuit training. I skipped my 10 minute cool down on the elliptical, I was just too tired.
Today I'll be increasing my Tempo Run to 7 miles, I'm now running the tempo within a Medium Long Run distance.
Later AM, after eight hours of sleep: Medium Long Run + Marathon Pace.
11 miles. Time, 1:34 . Overall Pace, 8:32. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 7 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. (Note: my maximum heart rate is 192 bpm) Average heart rate: 157 bpm. Cardiac drift: 175 bpm. Left ankle is a little sore.
My heart rate is too high for today's workout. Next week I won't increase my mileage nor pace for the Tempo Run, but will continue the exact same workout until my heart rate lowers to the appropriate zone.
Early AM, after work and before bedtime: Warm up, 10 minutes on stationary cycle. Weight circuit training. I skipped my 10 minute cool down on the elliptical, I was just too tired.
Today I'll be increasing my Tempo Run to 7 miles, I'm now running the tempo within a Medium Long Run distance.
Later AM, after eight hours of sleep: Medium Long Run + Marathon Pace.
11 miles. Time, 1:34 . Overall Pace, 8:32. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 7 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. (Note: my maximum heart rate is 192 bpm) Average heart rate: 157 bpm. Cardiac drift: 175 bpm. Left ankle is a little sore.
My heart rate is too high for today's workout. Next week I won't increase my mileage nor pace for the Tempo Run, but will continue the exact same workout until my heart rate lowers to the appropriate zone.
Thursday, September 27, 2007
Easier Recovery
Daily Quote: "Who runs in circles never gets far." --Thornton W. Burgess, Bowser the Hound
Today is "doubles" when I run twice in one day.
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and clear night, 68 degrees with no wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 140 bpm. Cardiac drift. 144 bpm. My run felt so much easier due to the cooler weather!
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 73 degrees, Sunny skies with 5 mph wind. Average heart rate: 142 bpm. Cardiac drift, 148 bpm. I'm not as thristy when it's cooler, but still drank one bottle during the run anyway.
I feel well rested and ready for my tempo/medium long run tomorrow.
Today is "doubles" when I run twice in one day.
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and clear night, 68 degrees with no wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 140 bpm. Cardiac drift. 144 bpm. My run felt so much easier due to the cooler weather!
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 73 degrees, Sunny skies with 5 mph wind. Average heart rate: 142 bpm. Cardiac drift, 148 bpm. I'm not as thristy when it's cooler, but still drank one bottle during the run anyway.
I feel well rested and ready for my tempo/medium long run tomorrow.
Wednesday, September 26, 2007
First Long Run on the Roads!
Daily Quote: "I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise...it's a consistent reward for victory!" --Sasha Azevedo, Runner Athlete
Today is my first Long Run on the roads for this fall season! I ran only 18 miles at a very conservative pace as to be assured my body has adjusted to the roads from my shorter road runs. The only problem I had was I put suntan lotion everywhere except the back of my neck...I'm now truly a redneck! My transition from the treadmill to the roads is now complete.
I've decided to schedule my Long Run for Wednesdays as it's my slowest work day...very difficult to work on busy Fridays for 12 hours after a Long Run as I'm totally exhausted.
Long Run.
18 miles. Time, 2:55. Overall pace, 9:43 minute miles. 10:00 a.m., Sunny, 70-82 degrees, wind SW at 11 mph. (Note: my maximum heart rate is 191 bpm) Average heart rate: 149 bpm. Cardiac Drift: 166 bpm. I awoke after sleeping eight hours, but started my run too late, should run earlier when it's cooler. Brought only one bottle of water and was very parched by the time I returned home. Must wear 48 oz CamelBak for Long Runs. No aches nor pain. Next week I'll increase both distance and speed for the Long Run.
I didn't go to the gym after work this morning for circuit weight training as I was saving my energy for the first Long Run on the roads, instead of weight training I went to bed early.
Today is my first Long Run on the roads for this fall season! I ran only 18 miles at a very conservative pace as to be assured my body has adjusted to the roads from my shorter road runs. The only problem I had was I put suntan lotion everywhere except the back of my neck...I'm now truly a redneck! My transition from the treadmill to the roads is now complete.
I've decided to schedule my Long Run for Wednesdays as it's my slowest work day...very difficult to work on busy Fridays for 12 hours after a Long Run as I'm totally exhausted.
Long Run.
18 miles. Time, 2:55. Overall pace, 9:43 minute miles. 10:00 a.m., Sunny, 70-82 degrees, wind SW at 11 mph. (Note: my maximum heart rate is 191 bpm) Average heart rate: 149 bpm. Cardiac Drift: 166 bpm. I awoke after sleeping eight hours, but started my run too late, should run earlier when it's cooler. Brought only one bottle of water and was very parched by the time I returned home. Must wear 48 oz CamelBak for Long Runs. No aches nor pain. Next week I'll increase both distance and speed for the Long Run.
I didn't go to the gym after work this morning for circuit weight training as I was saving my energy for the first Long Run on the roads, instead of weight training I went to bed early.
Tuesday, September 25, 2007
Need New Shoes Soon
Daily Quote: ""Runners like to train 100 miles per week because it's a round number. But I think 88 is a lot rounder." --Don Kardong
I'll need to replace my "Brooks Adrenaline #6" running shoes soon as I have 424 miles on them; I've been rotating them with "New Balance 845" running shoes that have 320 miles on them. I have flat feet and need stability shoes and/or motion control shoes as to correct my over-pronation.
Today is "doubles," when I run twice in one day.
Early AM, after work and before bedtime. Easy Run. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and clear skies, 66 degrees with 10 mph winds. Average heart rate: 143 bpm. Cardiac drift. 148 bpm. I couldn't ask for better running weather! Long night at work, running does help me relax.
Later AM, after sleeping eight hours. Recovery Run. 7 miles. Time, 1:04. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 68 degrees, Clear and sunny skies with 8 mph wind. Another beautiful day!!
I'm well rested and look forward to tomorrow's Long Run, which will be my first Long Run on the roads! I'm contemplating running tomorrow north on Torrey Pines Road, east on Smoke Ranch Road, return back south passing my home and continue another four miles before returning home again, which will be a total of 18 miles. My pace tomorrow will be determined on how my legs feel running long on the roads.
I'll need to replace my "Brooks Adrenaline #6" running shoes soon as I have 424 miles on them; I've been rotating them with "New Balance 845" running shoes that have 320 miles on them. I have flat feet and need stability shoes and/or motion control shoes as to correct my over-pronation.
Today is "doubles," when I run twice in one day.
Early AM, after work and before bedtime. Easy Run. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and clear skies, 66 degrees with 10 mph winds. Average heart rate: 143 bpm. Cardiac drift. 148 bpm. I couldn't ask for better running weather! Long night at work, running does help me relax.
Later AM, after sleeping eight hours. Recovery Run. 7 miles. Time, 1:04. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 68 degrees, Clear and sunny skies with 8 mph wind. Another beautiful day!!
I'm well rested and look forward to tomorrow's Long Run, which will be my first Long Run on the roads! I'm contemplating running tomorrow north on Torrey Pines Road, east on Smoke Ranch Road, return back south passing my home and continue another four miles before returning home again, which will be a total of 18 miles. My pace tomorrow will be determined on how my legs feel running long on the roads.
Monday, September 24, 2007
Found More Time
Daily Quote: "In the '70's, I was a school teacher and trained at 5AM and 5PM. During wintertime, I never saw the sun." --Tom Fleming (one of the all time great American runners. Won the New York Marathon twice, took second at Boston two times.)
Several weeks ago I thought I had hit my mileage ceiling as I couldn't find the time to run anymore miles, working 12-hours and maintaining the usual life chores and errands were taking its toll. THEN, I started weening myself off the treadmill and returning to running on the roads and inadvertently found more time, I'm saving 25-30 minutes per day by not having to travel to the gym's treadmill and redressing!
It's so easy to leave my front door and just start running my favorite out & back routes. Also, I find I don't need to do as much washing of running clothes, plus towels. I can run at least three days wearing the same outfit, which might be a little smelly, but who will notice?
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Forgot to place gym bag in my car's trunk yesterday, therefore I just worked out in my work clothes.
Today is a Medium Long Run.
15 miles. Time, 2:16. Overall Pace, 9:04 minute miles. Out and back from home to Craig Road that covers five miles of the northern section "New Las Vegas Marathon" course. 7:30 a.m. Sunny, 67-73 degrees, Wind SW at 12 mph. Fall temperatures have finally arrived to Las Vegas!! Average heart rate: 150 bpm. Cardiac drift: 165 bpm. Last three miles were at goal marathon pace (8:00 minute miles). Left ankle complained a little during the downhill from the US 95 overpass and immediately after my run iced the ankle.
Several weeks ago I thought I had hit my mileage ceiling as I couldn't find the time to run anymore miles, working 12-hours and maintaining the usual life chores and errands were taking its toll. THEN, I started weening myself off the treadmill and returning to running on the roads and inadvertently found more time, I'm saving 25-30 minutes per day by not having to travel to the gym's treadmill and redressing!
It's so easy to leave my front door and just start running my favorite out & back routes. Also, I find I don't need to do as much washing of running clothes, plus towels. I can run at least three days wearing the same outfit, which might be a little smelly, but who will notice?
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Forgot to place gym bag in my car's trunk yesterday, therefore I just worked out in my work clothes.
Today is a Medium Long Run.
15 miles. Time, 2:16. Overall Pace, 9:04 minute miles. Out and back from home to Craig Road that covers five miles of the northern section "New Las Vegas Marathon" course. 7:30 a.m. Sunny, 67-73 degrees, Wind SW at 12 mph. Fall temperatures have finally arrived to Las Vegas!! Average heart rate: 150 bpm. Cardiac drift: 165 bpm. Last three miles were at goal marathon pace (8:00 minute miles). Left ankle complained a little during the downhill from the US 95 overpass and immediately after my run iced the ankle.
Sunday, September 23, 2007
The Marathon Route South
Daily Quote: "...it takes physical toughness to create mental toughness...You and I understand that you've got to get up and go do a job every day. You are accountable to that job. If you don't do it, you get fired. Well, young people haven't faced that accountability, and so it's our job as coaches to put that pressure on them so they understand their responsibilities...to understand what their assignments are so that we can win...." --Ernie Kent, Coach of UO Men's Basketball Team
I normally run North on Torrey Pines as the route has less traffic and covers partially the "New Las Vegas Marathon" route. My route today is running South on Torrey Pines Avenue and then East on Twain Avenue, which traverses the "New Las Vegas Marathon" route too. I don't usually run this route as it crosses three major treacherous intersections, Charleston Ave, Sahara Avenue, and Spring Mountain Road. I've often had to dodge a lot of traffic too and had many close misses. Nevertheless, it was fun to run the southern part of the marathon route and was a nice change.
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8.48 minute miles. Out and back from home to Twain Ave. 9:00 a.m., Sunny, 61-63 degrees. Winds 7 mph. Average heart rate: 146 bpm. Cardiac Drift 154 bpm. (Note: my maximum heart rate is 191 bpm.) The last mile was ran at marathon pace of 8:00 minute miles. No aches nor pain, even my left ankle didn't do any complaining!
The weather today was simply gorgeous and wanted to run even farther as I had abundant energy.
Our team, "One Wonders" won only one game. I have a new bowling average of 149 and was able to surpass my average all three games...my last game I bowled a 195!! I fear I just set the bar higher on myself and next week my bowling average will go even higher. I have a tendency to offer unwanted bowling advice and motivational comments to my bowling partners as I'm so competitive and want to WIN, must remember they may not be as competitive and to keep my comments to myself.
I normally run North on Torrey Pines as the route has less traffic and covers partially the "New Las Vegas Marathon" route. My route today is running South on Torrey Pines Avenue and then East on Twain Avenue, which traverses the "New Las Vegas Marathon" route too. I don't usually run this route as it crosses three major treacherous intersections, Charleston Ave, Sahara Avenue, and Spring Mountain Road. I've often had to dodge a lot of traffic too and had many close misses. Nevertheless, it was fun to run the southern part of the marathon route and was a nice change.
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8.48 minute miles. Out and back from home to Twain Ave. 9:00 a.m., Sunny, 61-63 degrees. Winds 7 mph. Average heart rate: 146 bpm. Cardiac Drift 154 bpm. (Note: my maximum heart rate is 191 bpm.) The last mile was ran at marathon pace of 8:00 minute miles. No aches nor pain, even my left ankle didn't do any complaining!
The weather today was simply gorgeous and wanted to run even farther as I had abundant energy.
Our team, "One Wonders" won only one game. I have a new bowling average of 149 and was able to surpass my average all three games...my last game I bowled a 195!! I fear I just set the bar higher on myself and next week my bowling average will go even higher. I have a tendency to offer unwanted bowling advice and motivational comments to my bowling partners as I'm so competitive and want to WIN, must remember they may not be as competitive and to keep my comments to myself.
Saturday, September 22, 2007
SUMMARY, WEEK 38
Daily Quote: "There are people who have no bodies, only heads. And many athletes have no heads, only bodies. A champion is a man who has trained his body and his mind, who has learned to conquer pain for his own purposes. A great athlete is at peace with himself and at peace with the world; he has fulfilled himself. He envies nobody. Wars are caused by people who have not fulfilled themselves." -- Coach Sam Dee The Olympian
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8.48 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Partly cloudy, 69-72 degrees. Winds 12 mph, with 20 mph gusts. Average heart rate: 147 bpm. Cardiac Drift 155 bpm. (Note: my maximum heart rate is 191 bpm.) The air is cool and breezy due to last night's thunderstorm and had to run around debris from trees and shrubs that litter the road. I felt relaxed and at peace.
SUMMARY FOR WEEK OF SEPTEMBER 16 - 20, 2007
Only 10 more weeks until the "New Las Vegas Marathon!" Last week I again ran a total of 89 miles, but not the exact same workouts. Next week, with the exception of speed work, all my runs will be on the roads, which I'm looking forward as the treadmill has me bored to tears. I'm very pleased with my progress so far and I'm way ahead of last year's marathon training at this time!
I have maintained my weight of 168 pounds on a six foot frame and am surprised I didn't lose anymore weight as I've been working hard, I must be eating too many extra calories. I'll strive to keep my diet in check, but still maintain enough calories to fuel my workouts.
I did accomplish doing three weight circuit training sessions last week, which is becoming more of a challenge as I will no longer be running on the gym's treadmills with the exception of my one weekly Tempo Run, therefore I need to make a special trip to the gym just for weight training. I'll have to do my weight training immediately after work and on the way home.
My morning heart rates were lower last week, 40- 41 bpm, as I'm now fully recovered from my cold. I also succeeded on getting enough rest and sleep every day last week!
A short recap of last week's mileage:
Sunday: General Aerobic Run, 9 miles.
Monday: Medium Long Run, 14 miles.
Tuesday: Doubles: AM, Easy 6 miles. Later AM: Recovery 7 miles.
Wednesday: Tempo Run, 10 miles.
Thursday: Doubles: AM, Easy 6 miles. Later AM: Recovery 7 miles.
Friday: Long Run, 20 miles.
Saturday: General Aerobic Run, 10 miles.
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8.48 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Partly cloudy, 69-72 degrees. Winds 12 mph, with 20 mph gusts. Average heart rate: 147 bpm. Cardiac Drift 155 bpm. (Note: my maximum heart rate is 191 bpm.) The air is cool and breezy due to last night's thunderstorm and had to run around debris from trees and shrubs that litter the road. I felt relaxed and at peace.
SUMMARY FOR WEEK OF SEPTEMBER 16 - 20, 2007
Only 10 more weeks until the "New Las Vegas Marathon!" Last week I again ran a total of 89 miles, but not the exact same workouts. Next week, with the exception of speed work, all my runs will be on the roads, which I'm looking forward as the treadmill has me bored to tears. I'm very pleased with my progress so far and I'm way ahead of last year's marathon training at this time!
I have maintained my weight of 168 pounds on a six foot frame and am surprised I didn't lose anymore weight as I've been working hard, I must be eating too many extra calories. I'll strive to keep my diet in check, but still maintain enough calories to fuel my workouts.
I did accomplish doing three weight circuit training sessions last week, which is becoming more of a challenge as I will no longer be running on the gym's treadmills with the exception of my one weekly Tempo Run, therefore I need to make a special trip to the gym just for weight training. I'll have to do my weight training immediately after work and on the way home.
My morning heart rates were lower last week, 40- 41 bpm, as I'm now fully recovered from my cold. I also succeeded on getting enough rest and sleep every day last week!
A short recap of last week's mileage:
Sunday: General Aerobic Run, 9 miles.
Monday: Medium Long Run, 14 miles.
Tuesday: Doubles: AM, Easy 6 miles. Later AM: Recovery 7 miles.
Wednesday: Tempo Run, 10 miles.
Thursday: Doubles: AM, Easy 6 miles. Later AM: Recovery 7 miles.
Friday: Long Run, 20 miles.
Saturday: General Aerobic Run, 10 miles.
Friday, September 21, 2007
Last Long Run on Treadmill!
Daily Quotes: "Sport is not about being wrapped up in cotton wool. Sport as about adapting to the unexpected and being able to modify plans at the last minute. Sport, like all life, is about taking risks." -- Sir Roger Bannister
Today is my last long run on the treadmill, from now until the marathon all my runs, with the exception of speed work, will be on the roads. I'm fortunate to live only two blocks from Torrey Pines Road, which is part of the "New Las Vegas Marathon" course. I plan on doing most of my runs out and back on the marathon course as to acclimate myself to the road conditions.
Long Run.
20 miles. Time: 2:57. Overall Pace: 8:51 minutes per mile. Life Fitness Treadmill set at 1% Grade. First six miles at 6.6 mph., next six miles at 6.7 mph. another six miles at 6.8 mph, the last two miles at marathon pace of 7.5 mph. (Note: my maximum heart rate is 191 bpm) Average heart rate during run: 155 bpm. Cardiac drift: 171 bpm. No major aches nor pain, but mentally I'm burned out on the treadmill and looking forward to doing my Long Runs on the roads again.
Next week I may lower the volume (miles) and the pace (speed) of my Long Run as to adjust to running on the hard and uneven surfaces of the roads. I'm sure I'll be fine as my short Recovery Runs and Medium Long Runs have been on the roads with no problems.
Today is my last long run on the treadmill, from now until the marathon all my runs, with the exception of speed work, will be on the roads. I'm fortunate to live only two blocks from Torrey Pines Road, which is part of the "New Las Vegas Marathon" course. I plan on doing most of my runs out and back on the marathon course as to acclimate myself to the road conditions.
Long Run.
20 miles. Time: 2:57. Overall Pace: 8:51 minutes per mile. Life Fitness Treadmill set at 1% Grade. First six miles at 6.6 mph., next six miles at 6.7 mph. another six miles at 6.8 mph, the last two miles at marathon pace of 7.5 mph. (Note: my maximum heart rate is 191 bpm) Average heart rate during run: 155 bpm. Cardiac drift: 171 bpm. No major aches nor pain, but mentally I'm burned out on the treadmill and looking forward to doing my Long Runs on the roads again.
Next week I may lower the volume (miles) and the pace (speed) of my Long Run as to adjust to running on the hard and uneven surfaces of the roads. I'm sure I'll be fine as my short Recovery Runs and Medium Long Runs have been on the roads with no problems.
Thursday, September 20, 2007
Sweet Recovery Runs
Daily Quote: "Age 50 is a lot tougher than 40s. Bill Rodgers"
Today is "doubles," when I run twice in one day.
Early AM, after work and before bedtime. Easy Run. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:20 a.m. Out and back on Lanning Route. Dark and cloudy skies, 72 degrees with no wind. Average heart rate: 142 bpm. Cardiac drift. 145 bpm. The temperatures at night are still falling, and tomorrow we might have thundershowers in Las Vegas!
Later AM, After sleeping seven hours. Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 77 degrees, Dark and cloudy skies with 20 mph wind, a thunderstorm was brewing, but missed the rain by over an hour. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Listened to a compilation of music by Green Day...the fun part is trying to understand the lyrics!
Today is "doubles," when I run twice in one day.
Early AM, after work and before bedtime. Easy Run. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:20 a.m. Out and back on Lanning Route. Dark and cloudy skies, 72 degrees with no wind. Average heart rate: 142 bpm. Cardiac drift. 145 bpm. The temperatures at night are still falling, and tomorrow we might have thundershowers in Las Vegas!
Later AM, After sleeping seven hours. Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 77 degrees, Dark and cloudy skies with 20 mph wind, a thunderstorm was brewing, but missed the rain by over an hour. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Listened to a compilation of music by Green Day...the fun part is trying to understand the lyrics!
Wednesday, September 19, 2007
Morphing Tempo Run
Daily quote: "A change of pace in terms of your running pace will give you strength psychologically." --Bill Rodgers
Early AM, after work and before bedtime: Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Body felt drained after workout, even driving home felt like a challenge...sometimes I wish I own a home gym!
Today is a Tempo Run. I'm gradually adding one mile per week to my Tempo Run and it'll eventually morph into a Medium Long Run at marathon pace.
Later AM, after sleeping seven hours: Tempo Run. 10 miles. Time, 1:26. Overall Pace, 8:36. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 6 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. Average heart rate: 146 bpm. Cardiac drift: 167 bpm. My effort was relatively hard today, how am I going to run 8:00 minute pace for 26.2 miles when the pace feels so difficult with only 6 miles at marathon pace??? I hope I'm not biting off more than I can chew.
Early AM, after work and before bedtime: Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Body felt drained after workout, even driving home felt like a challenge...sometimes I wish I own a home gym!
Today is a Tempo Run. I'm gradually adding one mile per week to my Tempo Run and it'll eventually morph into a Medium Long Run at marathon pace.
Later AM, after sleeping seven hours: Tempo Run. 10 miles. Time, 1:26. Overall Pace, 8:36. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 6 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. Average heart rate: 146 bpm. Cardiac drift: 167 bpm. My effort was relatively hard today, how am I going to run 8:00 minute pace for 26.2 miles when the pace feels so difficult with only 6 miles at marathon pace??? I hope I'm not biting off more than I can chew.
Tuesday, September 18, 2007
Easy Does It!
Daily Quote: "The real benefit of recovery runs is that they increase your fitness -- perhaps almost as much as longer, faster runs do -- by challenging you to run in a pre-fatigued state (i.e. a state of lingering fatigue from previous training.)" --Matt Fitzgerald
Today is "Doubles" when I run twice in one day.
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and cloudy skies, 72 degrees with no wind. Average heart rate: 141 bpm. Cardiac drift. 146 bpm. The temperatures at night are falling, the lows should be in the upper 60's this weekend!
Later AM. After sleeping nine hours!! Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 81 degrees, Cloudy skies with 20 mph wind. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Appears Las Vegas will no longer have 100 degree temperatures until next summer!!
Tomorrow is my Tempo Run on the treadmill, which is o.k. as Las Vegas is expecting wind gusts to around 45 mph!
The weather forecast for tomorrow:
Wednesday ... Sunny. Highs in the mid to upper 90s. South wind 10 to 15 mph with gusts to around 30 mph increasing to 20 to 30 mph with gusts to around 45 mph in the afternoon. Wednesday Night ... Partly cloudy. Lows in the upper 60s. South wind 15 to 25 mph shifting to the southwest 10 to 15 mph after midnight. Gusts to 40 mph in the evening.
Today is "Doubles" when I run twice in one day.
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and cloudy skies, 72 degrees with no wind. Average heart rate: 141 bpm. Cardiac drift. 146 bpm. The temperatures at night are falling, the lows should be in the upper 60's this weekend!
Later AM. After sleeping nine hours!! Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 81 degrees, Cloudy skies with 20 mph wind. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Appears Las Vegas will no longer have 100 degree temperatures until next summer!!
Tomorrow is my Tempo Run on the treadmill, which is o.k. as Las Vegas is expecting wind gusts to around 45 mph!
The weather forecast for tomorrow:
Wednesday ... Sunny. Highs in the mid to upper 90s. South wind 10 to 15 mph with gusts to around 30 mph increasing to 20 to 30 mph with gusts to around 45 mph in the afternoon. Wednesday Night ... Partly cloudy. Lows in the upper 60s. South wind 15 to 25 mph shifting to the southwest 10 to 15 mph after midnight. Gusts to 40 mph in the evening.
Monday, September 17, 2007
Medium Long Run on ROADS!
Daily Quote: "When it is humid, sweat does not easily evaporate, so the body sweats even more. Blood volume drops, and the body has to make a choice: divert blood to the skin for cooling or divert it to the muscles for performance. It sends blood to the skin." --Dr. David Martin
Early AM: Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Forgot to put my clean gym clothes in my gym bag, tough being old, therefore worked out in my work clothes of jean shorts and polo top.
Today is a shorter Medium Long Run as I'll be acclimating the longer distance of running on the roads again! The last two weeks my body has adjusted well to running shorter Recovery Runs on the roads, now a real test of longer mileage. Next week most of my runs, with the only exception being speed work, will be done on the roads.
I went to bed early last night as to awake early for today's effort and was able to sleep for eight hours...thank goodness I have Sunday nights off!
Medium Long Run.
14 miles. Time, 2:08. Overall Pace, 9:10 minute miles. Out and back from home to Smoke Ranch Road that covers four miles of the "New Las Vegas Marathon" course. 7:30 a.m. Sunny, 77-81 degrees, Wind SW at 10 mph. Average heart rate: 149 bpm. Cardiac drift: 155 bpm. Last two miles were at goal marathon pace (8:00 minute miles). No aches nor pain and should have no problems with increasing more mileage on the roads.
Early AM: Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Forgot to put my clean gym clothes in my gym bag, tough being old, therefore worked out in my work clothes of jean shorts and polo top.
Today is a shorter Medium Long Run as I'll be acclimating the longer distance of running on the roads again! The last two weeks my body has adjusted well to running shorter Recovery Runs on the roads, now a real test of longer mileage. Next week most of my runs, with the only exception being speed work, will be done on the roads.
I went to bed early last night as to awake early for today's effort and was able to sleep for eight hours...thank goodness I have Sunday nights off!
Medium Long Run.
14 miles. Time, 2:08. Overall Pace, 9:10 minute miles. Out and back from home to Smoke Ranch Road that covers four miles of the "New Las Vegas Marathon" course. 7:30 a.m. Sunny, 77-81 degrees, Wind SW at 10 mph. Average heart rate: 149 bpm. Cardiac drift: 155 bpm. Last two miles were at goal marathon pace (8:00 minute miles). No aches nor pain and should have no problems with increasing more mileage on the roads.
Sunday, September 16, 2007
Returned to Lindell Road Route
Daily Quote: "For the good runner, hard work is a must -- as is hard rest." --Rich Benyo
I haven't ran the Lindell Road route since last spring, and feels like "coming home!" The road traverses through residential areas and two school zones. Lindell Road runs north/south parallel to Torrey Pines Road that's the "New Las Vegas Marathon" route.
Today is a General Aerobic Run.
9 miles. Time 1:27. Overall pace: 9:40 minutes per mile. Out and back on Lindell Road. 7:30 a.m., Sunny, 78-83 degrees, 4 mph wind. Average heart rate: 147 bpm. Cardiac drift: 155 bpm. Ran at an easy pace and just enjoyed being outside.
Our bowling team, "One Wonders" won 2 games out of four. We're currently fourth place in the Gorman Bishop Bowling League! I now have a new bowling average of 148, and succeeded on bowling over my average with the exception of one lousy game. I'm going to bed soon as I'm focusing on getting more rest this week.
I haven't ran the Lindell Road route since last spring, and feels like "coming home!" The road traverses through residential areas and two school zones. Lindell Road runs north/south parallel to Torrey Pines Road that's the "New Las Vegas Marathon" route.
Today is a General Aerobic Run.
9 miles. Time 1:27. Overall pace: 9:40 minutes per mile. Out and back on Lindell Road. 7:30 a.m., Sunny, 78-83 degrees, 4 mph wind. Average heart rate: 147 bpm. Cardiac drift: 155 bpm. Ran at an easy pace and just enjoyed being outside.
Our bowling team, "One Wonders" won 2 games out of four. We're currently fourth place in the Gorman Bishop Bowling League! I now have a new bowling average of 148, and succeeded on bowling over my average with the exception of one lousy game. I'm going to bed soon as I'm focusing on getting more rest this week.
Saturday, September 15, 2007
SUMMARY, WEEK 37
Daily Quote: "You can train yourself into the ground, but if you don't back off and give your body (and mind and spirit) time to recover from the workouts, the "training effect" never has a chance to kick in and the workouts are noting more than self-flagellation." --Rich Benyo
Today is a General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 8.54 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 78-82 degrees. Average heart rate: 148 bpm. Cardiac Drift 156 bpm. Same course as last week, but ran two minutes faster, probably due to the temperatures being much cooler than 90 degrees. Cold symptoms are gone! I feel strong and ready for next week's marathon training!!
SUMMARY FOR WEEK OF SEPTEMBER 9-15, 2007
Just 11 more weeks until the New Las Vegas Marathon! Last week I ran a total of 89 miles, which is the highest weekly mileage I've ever ran!! It wasn't easy as I was suffering from cold symptoms during the middle of the week, but somehow persevered and continued running. I'm slowly weening myself off the treadmill, and will eliminate another day of treadmill running next week, hopefully the temperatures will continue to get cooler.
I lost TWO pounds last week, not surprising considering my current mileage. I'm now 168 pounds on a six foot frame! I hope to reach my race weight of 162 pounds before the marathon.
I only did two weight circuit training sessions last week due to my cold as I felt very weak and tired, but will return to doing three sessions next week. I didn't wear my weight lifting glove, and didn't miss it.
My morning heart rates were high in the middle of the week, 50-54 bpm, due to my cold, but have returned to a low 41 bpm today. I still need to focus on getting more sleep as I've been placing too much emphasis on mileage and not on recovery and rest. I must find more time to rest or I'll just burn myself out, become overtrained, or worse, get injured.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles (roads).
Monday: Medium Long Run, 16 miles (treadmill).
Tuesday: Early AM: Easy Run 6 miles. Later AM: Recovery Run 7 miles.
Wednesday: Tempo Run, 9 miles (treadmill)
Thursday: Early AM: Easy Run 6 miles. Later AM: Recovery 7 miles.
Friday: Long Run: 18 miles (treadmill).
Saturday: General Aerobic Run, 10 miles (roads).
Total Mileage: 89 miles.
Today is a General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 8.54 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 78-82 degrees. Average heart rate: 148 bpm. Cardiac Drift 156 bpm. Same course as last week, but ran two minutes faster, probably due to the temperatures being much cooler than 90 degrees. Cold symptoms are gone! I feel strong and ready for next week's marathon training!!
SUMMARY FOR WEEK OF SEPTEMBER 9-15, 2007
Just 11 more weeks until the New Las Vegas Marathon! Last week I ran a total of 89 miles, which is the highest weekly mileage I've ever ran!! It wasn't easy as I was suffering from cold symptoms during the middle of the week, but somehow persevered and continued running. I'm slowly weening myself off the treadmill, and will eliminate another day of treadmill running next week, hopefully the temperatures will continue to get cooler.
I lost TWO pounds last week, not surprising considering my current mileage. I'm now 168 pounds on a six foot frame! I hope to reach my race weight of 162 pounds before the marathon.
I only did two weight circuit training sessions last week due to my cold as I felt very weak and tired, but will return to doing three sessions next week. I didn't wear my weight lifting glove, and didn't miss it.
My morning heart rates were high in the middle of the week, 50-54 bpm, due to my cold, but have returned to a low 41 bpm today. I still need to focus on getting more sleep as I've been placing too much emphasis on mileage and not on recovery and rest. I must find more time to rest or I'll just burn myself out, become overtrained, or worse, get injured.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles (roads).
Monday: Medium Long Run, 16 miles (treadmill).
Tuesday: Early AM: Easy Run 6 miles. Later AM: Recovery Run 7 miles.
Wednesday: Tempo Run, 9 miles (treadmill)
Thursday: Early AM: Easy Run 6 miles. Later AM: Recovery 7 miles.
Friday: Long Run: 18 miles (treadmill).
Saturday: General Aerobic Run, 10 miles (roads).
Total Mileage: 89 miles.
Friday, September 14, 2007
Incomplete Long Run
Daily Quote: "The secret to successful marathon training and half marathon training lies within staying supremely motivated, training smart & safe, and maintaining proper nutrition." --Brad Broughman
Today is the Long Run, Progressive.
18 miles. Time, 2:41. Overall pace, 8:56 minute miles. Life Fitness Treadmill set at a 1% Grade. 6 miles @ 6.7 mph, 6 miles @ 6.8 mph, 6 miles @ 6.9 mph. Average heart rate: 157 bpm. Cardiac Drift: 177 bpm.
My intention today was to run 20 miles, but around 16 miles my heart rate increased too high, strived to relax, concentrate on form, and continue running, which was successful for awhile...but finally decided at 18 miles that it would be prudent to stop as my running form was deteriorating and heart rate was still too high. I'm disappointed with not reaching today's 20 mile goal, but satisfied I did my best and didn't continue further as to injure myself. I'll try the progressive 20 miler again next week. If I don't improve on my performance (heart rate too high and poor running form), I may have to adjust my 3:30 marathon goal for a slower result.
Last year I was very successful in the "New Las Vegas Marathon," due to my progressive Long Runs, which I learned from reading Pete Pfitzinger's "Advanced Marathoning" where the early part of my long run was 20% slower than goal pace, and the latter part was 10% slower than goal pace. The following is Pfitzinger's comment on pg 24:
"Your long runs should be run 10 to 20 percent slower than your goal marathon race pace. If you use a heart monitor, your long run pace should be in the range of 73 to 83 percent of maximal heart rate, or 65 to 78 percent of your heart rate reserve. This will ensure that you're running with a similar posture and are using similar muscle patterns as when you run at marathon pace. If you do long runs much slower than this, you risk being unprepared for the marathon. Slow long runs reinforce poor running style and do a poor job of simulating the demands of the marathon. If you run long runs too fast, of course, you risk leaving your marathon performance out on your training loops because you'll be too tired for your other important training sessions." End of Quote.
I hope today's incomplete long run is not due to my reaching for a marathon goal that's too fast, but due to my cold symptoms this week and lack of proper rest. Next week I should be better rested with no cold symptoms.
Today is the Long Run, Progressive.
18 miles. Time, 2:41. Overall pace, 8:56 minute miles. Life Fitness Treadmill set at a 1% Grade. 6 miles @ 6.7 mph, 6 miles @ 6.8 mph, 6 miles @ 6.9 mph. Average heart rate: 157 bpm. Cardiac Drift: 177 bpm.
My intention today was to run 20 miles, but around 16 miles my heart rate increased too high, strived to relax, concentrate on form, and continue running, which was successful for awhile...but finally decided at 18 miles that it would be prudent to stop as my running form was deteriorating and heart rate was still too high. I'm disappointed with not reaching today's 20 mile goal, but satisfied I did my best and didn't continue further as to injure myself. I'll try the progressive 20 miler again next week. If I don't improve on my performance (heart rate too high and poor running form), I may have to adjust my 3:30 marathon goal for a slower result.
Last year I was very successful in the "New Las Vegas Marathon," due to my progressive Long Runs, which I learned from reading Pete Pfitzinger's "Advanced Marathoning" where the early part of my long run was 20% slower than goal pace, and the latter part was 10% slower than goal pace. The following is Pfitzinger's comment on pg 24:
"Your long runs should be run 10 to 20 percent slower than your goal marathon race pace. If you use a heart monitor, your long run pace should be in the range of 73 to 83 percent of maximal heart rate, or 65 to 78 percent of your heart rate reserve. This will ensure that you're running with a similar posture and are using similar muscle patterns as when you run at marathon pace. If you do long runs much slower than this, you risk being unprepared for the marathon. Slow long runs reinforce poor running style and do a poor job of simulating the demands of the marathon. If you run long runs too fast, of course, you risk leaving your marathon performance out on your training loops because you'll be too tired for your other important training sessions." End of Quote.
I hope today's incomplete long run is not due to my reaching for a marathon goal that's too fast, but due to my cold symptoms this week and lack of proper rest. Next week I should be better rested with no cold symptoms.
Thursday, September 13, 2007
Much Needed Recovery Runs
Daily Quote: "Balance work and rest. The purpose of training is to stimulate the runner's anatomy and physiology to grow stronger during periods of rest and repair. Without adequate rest, the benefits of training cannot be fully realized." --Dave Costill
My Recovery Runs today couldn't happen at a better time, as I still have the lingering effects of my cold. I was tempted to take a complete day off from running, but figured the easy Recovery Runs might actually help clear the sinuses.
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and cloudy skies, 82 degrees with no wind. Average heart rate: 142 bpm. Cardiac drift. 148 bpm. My cold medicine makes me very drowsy during work, shouldn't have any problems sleeping tonight!
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 93 degrees, Cloudy skies with 10 mph wind. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Still very warm this morning and will reach 101 degrees this afternoon, I'm eagerly waiting for cooler fall temperatures soon.
My Recovery Runs today couldn't happen at a better time, as I still have the lingering effects of my cold. I was tempted to take a complete day off from running, but figured the easy Recovery Runs might actually help clear the sinuses.
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and cloudy skies, 82 degrees with no wind. Average heart rate: 142 bpm. Cardiac drift. 148 bpm. My cold medicine makes me very drowsy during work, shouldn't have any problems sleeping tonight!
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 93 degrees, Cloudy skies with 10 mph wind. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Still very warm this morning and will reach 101 degrees this afternoon, I'm eagerly waiting for cooler fall temperatures soon.
Wednesday, September 12, 2007
Cold and/or Allergy??
Daily Quote: "Runners should not use lotions, including sunblock, because they add a barrier to the evaporation of sweat. While it seemed logical to drink as much water as possible before the race — and runners try it — it doesn’t work. The reason is that drinking a lot of water increases blood volume and the body responds by getting rid of it, in urine." --Dr David Martin.
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I feel very weak and tired, difficult to put my street clothes back on after workout!
Slept fitfully for eight hours. My cold and/or flu symptoms from yesterday appears to be getting worse as I awoke this morning with a sore throat, stuffy head, coughing, and thick phlegm. I believe I'm catching a cold and not necessarily an allergy. Today I bought Kroger's "Cold and Allergy PE" and hopefully I'll be able to stop this cold in the bud.
Today is a Tempo Run.
9 miles. Time, 1:18. Overall Pace, 8:40. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 5 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. Average heart rate: 143 bpm. Cardiac drift: 165 bpm. It was difficult running with cold symptoms, but I was able to complete my goal schedule, probably unwise to run this hard with a cold and should have ran instead a Recovery Run or perhaps a complete rest day. I'm totally exhausted and ready for a much needed nap before work.
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I feel very weak and tired, difficult to put my street clothes back on after workout!
Slept fitfully for eight hours. My cold and/or flu symptoms from yesterday appears to be getting worse as I awoke this morning with a sore throat, stuffy head, coughing, and thick phlegm. I believe I'm catching a cold and not necessarily an allergy. Today I bought Kroger's "Cold and Allergy PE" and hopefully I'll be able to stop this cold in the bud.
Today is a Tempo Run.
9 miles. Time, 1:18. Overall Pace, 8:40. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 5 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. Average heart rate: 143 bpm. Cardiac drift: 165 bpm. It was difficult running with cold symptoms, but I was able to complete my goal schedule, probably unwise to run this hard with a cold and should have ran instead a Recovery Run or perhaps a complete rest day. I'm totally exhausted and ready for a much needed nap before work.
Tuesday, September 11, 2007
Double Recovery on Roads
Daily Quote: Frustration is the first step towards improvement. I have no incentive to improve if I'm content with what I can do and if I'm completely satisfied with my pace, distance and form as a runner. It's only when I face frustration and use it to fuel my dedication that I feel myself moving forwards." --John Bingham.
Today I do doubles, the first time this year when I ran both doubles on the roads!!
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:25 a.m.!! Out and back on Lanning Route. Dark and cloudy skies, 85 degrees with no wind. Average heart rate: 140 bpm. Cardiac drift. 145 bpm.
Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:20 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 94 degrees, Cloudy skies with 10 mph wind. Average heart rate: 143 bpm. Cardiac drift, 150 bpm.
It's so very nice not running on the treadmill today and having BOTH Recovery Runs on the roads!! My Long Runs and Medium Long Runs will still be on the treadmills until the temperatures reach 70's F.
I appear to be having sinus problems, which might be a cold, or perhaps allergies? I'll continue running, but will watch my health closely.
Today I do doubles, the first time this year when I ran both doubles on the roads!!
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:25 a.m.!! Out and back on Lanning Route. Dark and cloudy skies, 85 degrees with no wind. Average heart rate: 140 bpm. Cardiac drift. 145 bpm.
Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:20 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 94 degrees, Cloudy skies with 10 mph wind. Average heart rate: 143 bpm. Cardiac drift, 150 bpm.
It's so very nice not running on the treadmill today and having BOTH Recovery Runs on the roads!! My Long Runs and Medium Long Runs will still be on the treadmills until the temperatures reach 70's F.
I appear to be having sinus problems, which might be a cold, or perhaps allergies? I'll continue running, but will watch my health closely.
Monday, September 10, 2007
Medium Long Run + Speed
Daily Quote: "If you feel like eating, eat. Let your body tell you what it wants." -- Joan Benoit Samuelson
Today is a Medium Long Run + Speed.
16 Miles. Time 2:24. Overall Pace, 9:00 minute miles. Life Fitness Treadmill set at a 1% grade. First 14 miles at 6.6 mph and the last two miles was at marathon pace, 7.5 mph (8:00 minute per mile pace.) Average heart rate: 154 bpm. Cardiac Drift: 178 bpm. Cardiac drift was higher due to the last two miles being at marathon pace. Will add another mile of marathon pace to my Medium Long Run next week.
Once I finished my run had to rush to work wearing my training shoes, which is very rare for me to do! I'll need to pack my work shoes in the trunk in case I run out of time. I'm really cutting corners to finish my workout goals.
Today is a Medium Long Run + Speed.
16 Miles. Time 2:24. Overall Pace, 9:00 minute miles. Life Fitness Treadmill set at a 1% grade. First 14 miles at 6.6 mph and the last two miles was at marathon pace, 7.5 mph (8:00 minute per mile pace.) Average heart rate: 154 bpm. Cardiac Drift: 178 bpm. Cardiac drift was higher due to the last two miles being at marathon pace. Will add another mile of marathon pace to my Medium Long Run next week.
Once I finished my run had to rush to work wearing my training shoes, which is very rare for me to do! I'll need to pack my work shoes in the trunk in case I run out of time. I'm really cutting corners to finish my workout goals.
Sunday, September 9, 2007
A Repeat Performance
Daily Quote: "Pressure is nothing more than the shadow of great opportunity." -- Michael Johnson
Today is a repeat performance of yesterday's General Aerobic Run, same distance, same course and same weather, but this time I carried enough water!
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8:48 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 88-91 degrees. Average heart rate: 146 bpm. Cardiac Drift: 154 bpm. Wore Camelbak (backpack style) and had plenty of water today, unlike yesterday when I suffered on the return run home due to lack of water. No aches nor pain, and today applied a different sunscreen, one that is waterproof and was able to stay on for the duration of my run.
Our bowling team, "One Wonders," was able to win three games out of four! Only one of my games wasn't above my average. I wish I had more time to practice bowling during the week, but my plate is full.
Today is a repeat performance of yesterday's General Aerobic Run, same distance, same course and same weather, but this time I carried enough water!
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8:48 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 88-91 degrees. Average heart rate: 146 bpm. Cardiac Drift: 154 bpm. Wore Camelbak (backpack style) and had plenty of water today, unlike yesterday when I suffered on the return run home due to lack of water. No aches nor pain, and today applied a different sunscreen, one that is waterproof and was able to stay on for the duration of my run.
Our bowling team, "One Wonders," was able to win three games out of four! Only one of my games wasn't above my average. I wish I had more time to practice bowling during the week, but my plate is full.
Saturday, September 8, 2007
SUMMARY, WEEK 36
Daily Quote: "The things we do should consume us. If they don't, our lives won't have any meaning." --John J. Kelley, 1957 Boston Marathon champion
Today is a General Aerobic Run.
10 miles. Time, 1:31. Overall Pace, 9.7 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 88-91 degrees. Average heart rate: 147 bpm. Cardiac Drift: 155 bpm. My intention was to run an easy 7 miles from Lanning Road, but was feeling so well and enjoying the run so much that I didn't turn back until I reached Brittney Mews. Unfortunately only brought one bottle of water that was wholly insufficient and suffered the last two miles home. No aches nor pain, but did get a nice burn on the tip of my nose.
SUMMARY FOR WEEK OF SEPTEMBER 2 - 8, 2007
Finished first week of marathon training, only 12 weeks until the "New Las Vegas Marathon!" Ran a total of 81 miles which included a Long Run of 20 miles. Started the transition from treadmill to roads, some of my Recovery Runs and General Aerobic Runs have been done on the roads, I'll gradually increase more runs on the roads next week. I've been adding a few marathon pace miles to my training and will gradually add more MP miles next week. I did have a slight scare during the middle of last week as my ankles were sore, but appears to be o.k. for now, will baby the ankles this coming week with ice and ibuprofen.
I lost one pound last week, I've returned to 170 pounds on a six foot frame. My body seems happy to be at this weight, but wish to reach my race weight of 162 pounds for the marathon. I must keep a close eye on my diet, although I need the calories to fuel my runs, must not getting carried away during the weekends and binge.
I'm still consistent with my circuit weight training and continued to lift weights three times during the week and have added wrist training exercises too. I will cease wearing my wrist glove this coming week.
My morning heart rates have remained fairly low, 39-42 bpm, although my sleeping patterns have been erratic. Some nights I'll sleep six hours and other nights I would sleep my normal eight hours...I've been sacrificing my sleep as to accomplish my goals, forgetting that sleep is a part of recovery and IS one of my goals. Something has to give, I just don't have the time to do everything that needs to be done. I may have to adjust my schedule to do longer runs on the weekend, which I've been avoiding for marital harmony.
A short recap of last week's mileage:
Sunday: Doubles, Early AM: Easy 6 miles (roads) Later PM: Recovery Run 5 miles. (treadmill)
Monday: Medium Long Run + Speed, 15 miles (treadmill).
Tuesday: Doubles, Early AM: Recovery Run, 6 miles (roads). Later AM: Recovery Run, 5 miles (treadmill)
Wednesday: Tempo Run, 8 miles (treadmill)
Thursday: Recovery Run, 6 miles (roads)
Friday: Long Run, 20 miles (treadmill)
Saturday: General Aerobic Run, 10 miles (roads)
Total Mileage: 81 miles
Today is a General Aerobic Run.
10 miles. Time, 1:31. Overall Pace, 9.7 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 88-91 degrees. Average heart rate: 147 bpm. Cardiac Drift: 155 bpm. My intention was to run an easy 7 miles from Lanning Road, but was feeling so well and enjoying the run so much that I didn't turn back until I reached Brittney Mews. Unfortunately only brought one bottle of water that was wholly insufficient and suffered the last two miles home. No aches nor pain, but did get a nice burn on the tip of my nose.
SUMMARY FOR WEEK OF SEPTEMBER 2 - 8, 2007
Finished first week of marathon training, only 12 weeks until the "New Las Vegas Marathon!" Ran a total of 81 miles which included a Long Run of 20 miles. Started the transition from treadmill to roads, some of my Recovery Runs and General Aerobic Runs have been done on the roads, I'll gradually increase more runs on the roads next week. I've been adding a few marathon pace miles to my training and will gradually add more MP miles next week. I did have a slight scare during the middle of last week as my ankles were sore, but appears to be o.k. for now, will baby the ankles this coming week with ice and ibuprofen.
I lost one pound last week, I've returned to 170 pounds on a six foot frame. My body seems happy to be at this weight, but wish to reach my race weight of 162 pounds for the marathon. I must keep a close eye on my diet, although I need the calories to fuel my runs, must not getting carried away during the weekends and binge.
I'm still consistent with my circuit weight training and continued to lift weights three times during the week and have added wrist training exercises too. I will cease wearing my wrist glove this coming week.
My morning heart rates have remained fairly low, 39-42 bpm, although my sleeping patterns have been erratic. Some nights I'll sleep six hours and other nights I would sleep my normal eight hours...I've been sacrificing my sleep as to accomplish my goals, forgetting that sleep is a part of recovery and IS one of my goals. Something has to give, I just don't have the time to do everything that needs to be done. I may have to adjust my schedule to do longer runs on the weekend, which I've been avoiding for marital harmony.
A short recap of last week's mileage:
Sunday: Doubles, Early AM: Easy 6 miles (roads) Later PM: Recovery Run 5 miles. (treadmill)
Monday: Medium Long Run + Speed, 15 miles (treadmill).
Tuesday: Doubles, Early AM: Recovery Run, 6 miles (roads). Later AM: Recovery Run, 5 miles (treadmill)
Wednesday: Tempo Run, 8 miles (treadmill)
Thursday: Recovery Run, 6 miles (roads)
Friday: Long Run, 20 miles (treadmill)
Saturday: General Aerobic Run, 10 miles (roads)
Total Mileage: 81 miles
Friday, September 7, 2007
Registered for 2008 Boston Marathon
Daily Quote: "Marathon running is a terrible experience: monotonous, heavy, and exhausting." --Veikko Karvonen, 1954 European and Boston Marathon Champ
Today I registered for the 2008 Boston Marathon! I still find it unbelievable that I'll be running this race!! Registering adds a bit of reality to my upcoming dream goal.
Today is a 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: 149 bpm. Cardiac Drift 154 bpm. I didn't drink any Gatorade during my run, but did drink a large 32 ounce bottle of water...striving to cut down on calories. My run went very well as I was daydreaming of Boston Marathon glories! My ankles feel fine today, no aches nor pain, therefore next week I'll be adding two miles at marathon pace (8:00 minute miles) to the end of my Long Run.
I'm tired and it's hard to leave for work as Fridays are very busy for cabbies and I'll be driving non-stop for 12-hours. I don't even have time for a short nap before work.
Today I registered for the 2008 Boston Marathon! I still find it unbelievable that I'll be running this race!! Registering adds a bit of reality to my upcoming dream goal.
Today is a 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: 149 bpm. Cardiac Drift 154 bpm. I didn't drink any Gatorade during my run, but did drink a large 32 ounce bottle of water...striving to cut down on calories. My run went very well as I was daydreaming of Boston Marathon glories! My ankles feel fine today, no aches nor pain, therefore next week I'll be adding two miles at marathon pace (8:00 minute miles) to the end of my Long Run.
I'm tired and it's hard to leave for work as Fridays are very busy for cabbies and I'll be driving non-stop for 12-hours. I don't even have time for a short nap before work.
Thursday, September 6, 2007
Bunker Park
Daily Quote: "Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" -- Peter Maher, Irish-Canadian Olympian and Sub-2:12 marathoner
I did not do "Doubles" today, where I run two workouts in one day; as yesterday my ankles were sore, therefore I'm taking the precaution of just one, short Recovery Run this early morning.
After work I drove to Bunker Park for my Recovery Run. Bunker Park is two miles from home that's adjacent to a 1/2 mile, flat, concrete driveway loop around a water reservoir. I've ran many 5k races around this water reservoir in the past and felt the flat surface would give my ankles a break, yet still be on a surface duplicating the "New Las Vegas Marathon" course.
Today is a Recovery Run.
6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m.!! Dark and cloudy skies, 88 degrees with no wind. Average heart rate: 141 bpm. Cardiac drift. 146 bpm. I didn't feel any aches nor pain during or after the run, therefore tomorrow will return to the Long Run.
Needless to say, I was very tired after driving a cab for 12 hours and then running for six miles, but my only alternative is the treadmill when I awake as the temperature outside would be over 100 degrees. September the temperatures in Las Vegas are suppose to be cooling...hasn't happened yet, but the forecast for this weekend is a high of 99 degrees, we're getting cooler!
Later, after sleeping 8 1/2 hours went to 24-Hour Fitness Club and did a whole body weight circuit training. Warm up with 10 minutes on the treadmill and Cool down with 15 minutes on the elliptical machine.
I did not do "Doubles" today, where I run two workouts in one day; as yesterday my ankles were sore, therefore I'm taking the precaution of just one, short Recovery Run this early morning.
After work I drove to Bunker Park for my Recovery Run. Bunker Park is two miles from home that's adjacent to a 1/2 mile, flat, concrete driveway loop around a water reservoir. I've ran many 5k races around this water reservoir in the past and felt the flat surface would give my ankles a break, yet still be on a surface duplicating the "New Las Vegas Marathon" course.
Today is a Recovery Run.
6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m.!! Dark and cloudy skies, 88 degrees with no wind. Average heart rate: 141 bpm. Cardiac drift. 146 bpm. I didn't feel any aches nor pain during or after the run, therefore tomorrow will return to the Long Run.
Needless to say, I was very tired after driving a cab for 12 hours and then running for six miles, but my only alternative is the treadmill when I awake as the temperature outside would be over 100 degrees. September the temperatures in Las Vegas are suppose to be cooling...hasn't happened yet, but the forecast for this weekend is a high of 99 degrees, we're getting cooler!
Later, after sleeping 8 1/2 hours went to 24-Hour Fitness Club and did a whole body weight circuit training. Warm up with 10 minutes on the treadmill and Cool down with 15 minutes on the elliptical machine.
Wednesday, September 5, 2007
Disappointing Tempo Run
Daily Quote: "In my opinion, there's too much emphasis on just the long run in preparing for the marathon." --Bill Rodgers
Today is a Tempo Run.
8 miles. Time, 1:10. Overall Pace, 8:45. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 4 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. Average heart rate: 149 bpm. Cardiac drift: 162 bpm.
My intention today was to run a six mile Tempo Run at marathon pace, which is 8:00 minute miles; I had to shut down the tempo run after four miles as both ankles were complaining loudly, not a sharp pain, but a relentless ache. Once I slowed down to an easy speed of 6.3 mph with a 1% grade, my ankles were fine. I'm guessing that the 2% grade, plus not having done speed work for two weeks, put undo pressure on my ankles. I'm rather disappointed...if I'm having ankle problems with running only four miles at marathon pace, what am I going to do when I run 26.2 miles? I shouldn't be too hard on myself, as I still have plenty of time to train for the "New Las Vegas Marathon" on December 2nd.
As a precaution, I'm using RICE (Rest, Ice, Compression and Elevation) therapy on my ankles today. Tomorrow was a scheduled Recovery Day with doubles, but I'm not going to do doubles as I plan on pampering my ankles , just one short Recovery Run should be o.k.
Next week I'll attempt to run a five mile Tempo Run at marathon pace as I strive to nudge up my marathon pace mileage. I'll still listen to my body and will change the workout if necessary.
Today is a Tempo Run.
8 miles. Time, 1:10. Overall Pace, 8:45. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 4 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. Average heart rate: 149 bpm. Cardiac drift: 162 bpm.
My intention today was to run a six mile Tempo Run at marathon pace, which is 8:00 minute miles; I had to shut down the tempo run after four miles as both ankles were complaining loudly, not a sharp pain, but a relentless ache. Once I slowed down to an easy speed of 6.3 mph with a 1% grade, my ankles were fine. I'm guessing that the 2% grade, plus not having done speed work for two weeks, put undo pressure on my ankles. I'm rather disappointed...if I'm having ankle problems with running only four miles at marathon pace, what am I going to do when I run 26.2 miles? I shouldn't be too hard on myself, as I still have plenty of time to train for the "New Las Vegas Marathon" on December 2nd.
As a precaution, I'm using RICE (Rest, Ice, Compression and Elevation) therapy on my ankles today. Tomorrow was a scheduled Recovery Day with doubles, but I'm not going to do doubles as I plan on pampering my ankles , just one short Recovery Run should be o.k.
Next week I'll attempt to run a five mile Tempo Run at marathon pace as I strive to nudge up my marathon pace mileage. I'll still listen to my body and will change the workout if necessary.
Tuesday, September 4, 2007
Very Early Morning Road Run
Daily Quote: "The marathon is all about energy management. I had planned to run it like a track race with strategic surges to blow up my competitors by putting them into oxygen debt, so that is the way I prepared." --Frank Shorter
Today is "Doubles" when I run twice in one day.
Early AM, 2:15 a.m. Recovery Run.
6 miles. Time, 56 minutes. Pace, 9:20 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 91 degrees with 5 mph wind at 2:15 a.m.!! Average heart rate: 143 bpm. Cardiac drift, 150 bpm. This is the first time I've tried running the roads after work, rather peaceful with little traffic and no noise. As long as I don't run into a pack of stray dogs I should be o.k. to continue running at this time of night.
Later AM, after sleeping 6 1/2 hours. Recovery Run.
5 miles. Time, 47:35. Pace, 9:31 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 6.3 mph. Elevation changes: 2.2 - 2.5 grades. Today's music companion is Prince's "Purple Rain" CD. After run I did full body weight circuit training and then cool down with ten minutes on the stationary cycle. Doing weight lifting after I awake appears the best strategy as I have abundant energy, rather than doing weights after driving a cab for 12-hours, natch!
Today is "Doubles" when I run twice in one day.
Early AM, 2:15 a.m. Recovery Run.
6 miles. Time, 56 minutes. Pace, 9:20 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 91 degrees with 5 mph wind at 2:15 a.m.!! Average heart rate: 143 bpm. Cardiac drift, 150 bpm. This is the first time I've tried running the roads after work, rather peaceful with little traffic and no noise. As long as I don't run into a pack of stray dogs I should be o.k. to continue running at this time of night.
Later AM, after sleeping 6 1/2 hours. Recovery Run.
5 miles. Time, 47:35. Pace, 9:31 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 6.3 mph. Elevation changes: 2.2 - 2.5 grades. Today's music companion is Prince's "Purple Rain" CD. After run I did full body weight circuit training and then cool down with ten minutes on the stationary cycle. Doing weight lifting after I awake appears the best strategy as I have abundant energy, rather than doing weights after driving a cab for 12-hours, natch!
Monday, September 3, 2007
Marathon Course Change
Daily Quote: "If you ever get a second chance in life for something, you've got to go all the way." -- Lance Armstrong
I was reading the New Las Vegas Marathon forum and discovered that due to construction projects, of which there are a huge number in Las Vegas right now, the courses for both the full and half marathons are a bit different this year than last. The new routes are up on the lvmarathon.com website. Sadly, we will not be running through the Fremont Street Experience this year, but us full marathoners will run through the new Fremont East entertainment district. We also won't go past the World Market Center this time, but the wind kicked up quite a bit of dust from the Union Park site next door to it last year anyway, so maybe that won't be such a loss.
Today is a Medium Long Run + Speed.
15 Miles. Time 2:15. Overall Pace, 9:00 minute miles. Life Fitness Treadmill set at a 1% grade. First 14 miles at 6.6 mph and the last mile was at marathon pace, 7.5 mph (8:00 minute per mile pace.) Average heart rate: 154 bpm. Cardiac Drift: 177 bpm. Cardiac drift was higher due to the last mile being at marathon pace. Will add another mile of marathon pace to my Medium Long Run next week.
I was reading the New Las Vegas Marathon forum and discovered that due to construction projects, of which there are a huge number in Las Vegas right now, the courses for both the full and half marathons are a bit different this year than last. The new routes are up on the lvmarathon.com website. Sadly, we will not be running through the Fremont Street Experience this year, but us full marathoners will run through the new Fremont East entertainment district. We also won't go past the World Market Center this time, but the wind kicked up quite a bit of dust from the Union Park site next door to it last year anyway, so maybe that won't be such a loss.
Today is a Medium Long Run + Speed.
15 Miles. Time 2:15. Overall Pace, 9:00 minute miles. Life Fitness Treadmill set at a 1% grade. First 14 miles at 6.6 mph and the last mile was at marathon pace, 7.5 mph (8:00 minute per mile pace.) Average heart rate: 154 bpm. Cardiac Drift: 177 bpm. Cardiac drift was higher due to the last mile being at marathon pace. Will add another mile of marathon pace to my Medium Long Run next week.
Sunday, September 2, 2007
First Day of Marathon Training!
Daily Quote: "Try to take your mind off fatigue --thinking about beauty costs less energy, you'll get more out of yourself than you think you have. Roger Bannister said 'Don't think about the wretchedness of racing poorly, think about the beauty of competing well.' That's pretty good advice." --Dr. David Martin
Today is my first day of marathon training and I have 13 weeks until the "New Las Vegas Marathon!" I'll be loosely following the book "Advanced Marathoning," by Pete Pfitzinger and Scott Douglas' More than 70 Miles per Week, 12-Week Schedule (pp. 191-194)
I did "Doubles" today, which is running twice during the day.
I awoke very early this morning, 5:00 a.m. as to train my first run on the ROADS!! This week most of my easy, shorter runs will be on the roads as I slowly ween myself off the treadmill and acclimate to the uneven and harder road surfaces.
AM: Recovery Run. 6 miles. Time, 55 minutes. Pace, 9:10 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) Partly Cloudy, 88 degrees and no wind. Left ankle was complaining a little during the uphill portion crossing bridge over HWY 95...otherwise the run went very smoothly. My Garmin worked perfectly. Somehow with the drowsy excitement of getting outside, managed to forget to wear my heart rate monitor, but still kept myself at an easy conversational pace.
PM: Recovery Run. 5 miles. Time, 47:35. Pace, 9:31 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 6.3 mph. Elevation changes: 2.1 - 2.4 grades. Music companion was my wife's Kenny Chesney's "The road and the Radio" CD. 4:30 p.m. the temperature outside was 107 degrees, therefore still prudent to run on the treadmill during the afternoon hours. I'm feeling no aches nor pain from this morning's workout and left ankle feels fine.
Today is my first day of marathon training and I have 13 weeks until the "New Las Vegas Marathon!" I'll be loosely following the book "Advanced Marathoning," by Pete Pfitzinger and Scott Douglas' More than 70 Miles per Week, 12-Week Schedule (pp. 191-194)
I did "Doubles" today, which is running twice during the day.
I awoke very early this morning, 5:00 a.m. as to train my first run on the ROADS!! This week most of my easy, shorter runs will be on the roads as I slowly ween myself off the treadmill and acclimate to the uneven and harder road surfaces.
AM: Recovery Run. 6 miles. Time, 55 minutes. Pace, 9:10 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) Partly Cloudy, 88 degrees and no wind. Left ankle was complaining a little during the uphill portion crossing bridge over HWY 95...otherwise the run went very smoothly. My Garmin worked perfectly. Somehow with the drowsy excitement of getting outside, managed to forget to wear my heart rate monitor, but still kept myself at an easy conversational pace.
PM: Recovery Run. 5 miles. Time, 47:35. Pace, 9:31 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 6.3 mph. Elevation changes: 2.1 - 2.4 grades. Music companion was my wife's Kenny Chesney's "The road and the Radio" CD. 4:30 p.m. the temperature outside was 107 degrees, therefore still prudent to run on the treadmill during the afternoon hours. I'm feeling no aches nor pain from this morning's workout and left ankle feels fine.
Saturday, September 1, 2007
SUMMARY, WEEK 35
Daily Quote: "A lot of athletes will talk to me about minimizing slowing down at the end of a race." I tell them it's the same thing as doing a VO2 max test on the treadmill -- quicken your stride, lower your shoulders, think form -- really just instructions to relax. You'll use less oxygen if you're running smoother, so you can run faster." --Dr. David Martin
Before my run completed full body weight circuit training. I also added wrist training to strengthen my puny wrists as to avoid injury (thanks to Boscho at about.com running/jogging forum for the wrist exercise link.)
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 the soundtrack from the motion picture "Dreamgirls." I'm not fully recovered from yesterday's long run, my left ankle is troublesome...tomorrow I'll run an easy Recovery Run and keep a close eye on that ankle.
SUMMARY FOR WEEK OF AUGUST 26 - SEPTEMBER 1, 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). Last week was also my last week of my base building phase as starting tomorrow I'll begin my marathon training in earnest. Last week was a total of 66 miles, which was a good Recovery Week effort. The following are the total miles for the last 4 weeks training block:
Week 32: 82 miles.
Week 33: 83.2 miles. (extra .2 miles is due from racing a 10k race)
Week 34: 86 miles. (new personal high for weekly mileage)
Week 35: 66 miles. (Recovery Week)
I'm still consistent with my circuit weight training and continued to lift weights three times during the week and have added wrist training exercises too. When I gradually transfer my runs from the treadmill to the roads, I have to decide when to do my weight training as I'm currently training before easy runs after work.
I gained one pound and I'm now 171 pounds on a six foot frame. The weight gain isn't too surprising as I reduced my mileage for Recovery Week, but my diet was pretty much the same. Plenty of time to reach racing weight before the "New Las Vegas Marathon" on December 2nd.
My morning heart rates have remained fairly low, 40-44 bpm, but a little higher than last week due to work stresses from a very busy convention in town. I also didn't sleep soundly for most of those convention nights, only managed 5-6 hours of sleep during the week. This upcoming week will focus on getting more sleep.
Only 13 weeks until the "New Las Vegas Marathon" and will start marathon training tomorrow.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 13 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 16 miles.
Saturday: General Aerobic Run, 8 miles.
Total Mileage: 66 miles.
Before my run completed full body weight circuit training. I also added wrist training to strengthen my puny wrists as to avoid injury (thanks to Boscho at about.com running/jogging forum for the wrist exercise link.)
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 the soundtrack from the motion picture "Dreamgirls." I'm not fully recovered from yesterday's long run, my left ankle is troublesome...tomorrow I'll run an easy Recovery Run and keep a close eye on that ankle.
SUMMARY FOR WEEK OF AUGUST 26 - SEPTEMBER 1, 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). Last week was also my last week of my base building phase as starting tomorrow I'll begin my marathon training in earnest. Last week was a total of 66 miles, which was a good Recovery Week effort. The following are the total miles for the last 4 weeks training block:
Week 32: 82 miles.
Week 33: 83.2 miles. (extra .2 miles is due from racing a 10k race)
Week 34: 86 miles. (new personal high for weekly mileage)
Week 35: 66 miles. (Recovery Week)
I'm still consistent with my circuit weight training and continued to lift weights three times during the week and have added wrist training exercises too. When I gradually transfer my runs from the treadmill to the roads, I have to decide when to do my weight training as I'm currently training before easy runs after work.
I gained one pound and I'm now 171 pounds on a six foot frame. The weight gain isn't too surprising as I reduced my mileage for Recovery Week, but my diet was pretty much the same. Plenty of time to reach racing weight before the "New Las Vegas Marathon" on December 2nd.
My morning heart rates have remained fairly low, 40-44 bpm, but a little higher than last week due to work stresses from a very busy convention in town. I also didn't sleep soundly for most of those convention nights, only managed 5-6 hours of sleep during the week. This upcoming week will focus on getting more sleep.
Only 13 weeks until the "New Las Vegas Marathon" and will start marathon training tomorrow.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 13 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 16 miles.
Saturday: General Aerobic Run, 8 miles.
Total Mileage: 66 miles.
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