Garmin Forerunner 205

Daily Quote: "The true test of a man's character is what he does when he knows he won't get caught." --Anonymous

Frustrating! This morning I notice that my Garmin Forerunner 205 (GPS personal trainer) is having troubles getting charged, unfortunately my Garmin is over two years old and the warranty has expired. Funny how much I depend on this tool to help keep me on pace and to read mile splits for later analysis. I may have to invest in the fancier (see photo) Garmin Forerunner 305 soon! Today I'm going to have to rely on my Polar Heart Rate Monitor and strive to maintain at least consistent effort.

Today is my Long Run.

18 miles. Time, 2:54. Overall Pace, 9:42. Out and back to Smoke Ranch Road that traverses the New Las Vegas Marathon course. 10:00 a.m. Sunny, 66-71 degrees, Wind SW @ 12 mph. Average heart rate: 145 bpm. Cardiac Drift: 148 bpm. (Note: maximum heart rate is 191 bpm) No marathon pace miles today. This week is Recovery Week therefore I cut-back my Long Run Mileage a little as my marathon taper is just around the corner. Really miss wearing my Garmin Forerunner, at least I know the mile markers on this course extremely well.

New Balance 858

Daily Quote: “Before you criticize someone, you should walk a mile in their shoes. That way when you criticize them, you are a mile away from them and you have their shoes.” --Jack Handey

I was reading my new Runner's World Magazine today (December 2007), the Winter Shoe Guide, and came across the shoes I bought last month, New Balance 858. I was pleased and tickled that Runner's World awarded the NB858 the "Best Runner's Update!" The writers say:

"The 858 is built on a new last that's broader in the forefoot and more snug in the heel for a fit that accommodates more runners. New Balance put a seam-free lining in the upper to help keep blisters at bay. Additional flex grooves in the midsole make this version slightly more flexible, according to RW Shoe Lab tests, while the plastic arch support now lies below a layer of forum to smooth out the feel underfoot." (pg 109) End of Quote.

I have flat feet, but have moderate pronation, and stability shoes work well for me. I find the NB858 a little heavy, but that's expected for all the pronation devices, which will help keep me injury free. Although I bought these shoes last month, I already have 202 miles on them, they feel and look like they're brand new. I'm rotating the NB858 with ASICS-2110 that's also a stability shoe.

Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Normally this would be a "Doubles" day when I run twice in one day, but I'm now in Recovery Week and decided to run just once today.

Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:17 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:00 a.m. Sunny, 74-76 degrees with no wind. Late start this morning as I spent too much time on the Internet...must stop procrastinating!

Small Cut-Back

Daily Quote: "Shoot for the moon. Even if you miss it you will land among the stars." -- Les Brown

Today is a small cut-back on my Medium Long Run as this week is a Recovery Week.

Medium-Long Run.
13 miles. Time, 2:01. Average pace, 9:20. Out and back on Carey Road. 8:00 a.m., Overcast, 56-60 degrees, Wind SW @ 8 mph. Average heart rate: 145 bpm. Cardiac drift: 151 bpm (Note: my maximum heart rate is 191 bpm) Last three miles at marathon pace (8:00 minute miles.) No aches nor pain. I didn't need to drink much water during the run, no doubt due to the cooler temperatures.

SUMMARY, WEEK 43

Daily Quote: "Running is real and relatively simple…but it ain't easy." --Mark Will-Weber

I'm a little behind on my blog as Suzie, Lisa, and I went to Flagstaff over the weekend to visit relatives. I had a great time in much cooler temperatures running on the Flagstaff Trail System. The trail system in Flagstaff is fantastic, well groomed trails through thick Ponderosa Pine trees.

This early morning did a General Aerobic Run on the trails
10 miles. Time, 1:36. Overall Pace, 9:40 minute miles. Out & Back on the Flagstaff Trail System. 7:30 a.m., 30-35 degrees, little wind. Average Heart rate: 144 bpm. Cardiac drift: 149 bpm. Trail running is slower than road running, but heart rate was relatively the same effort. Ankles were a little sore as I'm not used to running on gravel and steep uphills/downhills, but I should be o.k. tomorrow.

Our bowling team, "One Wonders," is currently in FIRST PLACE!! This is the first time our team has reached the top of the Bishop Gorman League standings.

SUMMARY FOR WEEK OF OCTOBER 21-27, 2007

Five more weeks until "2007 New Las Vegas Marathon!" Last week was the third week of a 4-week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). I slightly increased my weekly mileage to 94 miles!! 94 miles is my highest weekly mileage ever! Next week is a Recovery Week, but will cut my mileage by less than 20 percent as I'll be approaching my marathon taper in two more weeks (this year I'll be experimenting with a two-week taper rather than my usual three week taper.)

I only lost one pound even though I had ran my highest weekly mileage of 94 miles...next week is Recovery Week and must keep a close eye on my calorie intake.

I did two weight circuit workouts last week, failed on accomplishing three weight sessions. Hopefully next week's Recovery Week will give me more time to strength train.

My morning heart rates have remained a low 39-42 bpm. I was able to sleep 7-8 hours every night last week! Now that the temperatures are cooler in Vegas I don't need to awake so early as to avoid the heat.

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, 21 miles.
Thursday: Doubles: Early AM, 6 miles. Later AM, 7 miles.
Friday: Medium Long Run + Marathon Pace, 12 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 94 miles.

Lazy Recovery Day

Daily Quote: "Stadiums are for spectators. We runners have nature and that is much better." --Juha Vaatainen

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. Calm night, 60 degrees with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 142 bpm. Cardiac drift. 149 bpm. Scary dog at Torrey Pines/Alta, but I must have been scarier as the dog ran away.

Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:04. Overall Pace, 9:08 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 10:30 a.m. 69 degrees, Sunny skies with 8 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. I feel very lazy and didn't do any chores nor errands this morning, just went back to bed and took a two hour nap.

21-Miler!

Daily Quote: "It is a rough road that leads to the heights of greatness." --Seneca

Today is my longest run of the year, a 21-miler!!

Long Run.
21 miles. Time, 3:20. Overall pace, 9:33 minute miles. 9:30 a.m., Sunny 79-80 degrees, Winds calm, SW at 5 mph. Out and back from home to Bonanza/H St that traverses the New Las Vegas Marathon Route. Average heart rate 152 bpm. Cardiac drift 172 bpm. (Note: my maximum heart rate is 191 bpm.)

The weather was fairly warm and ran out of fluids about the 17 mile mark; I had a five dollar bill in my Camelbak zipper pocket and stopped at a K-Store on the intersection of Rancho and Smoke Ranch Road and bought a 32 ounce Lime Gatorade to refill my Camelbak's bladder. Nothing like ice cold Gatorade to quench my thirst! Had plenty of Gatorade left as I only had four more miles, will finish off Camelbak's Gatorade during tomorrow's run. (Note: Gatorade will be at the New Las Vegas Marathon's water stops).

I didn't have the energy to run any marathon pace miles today, but probably unwise to increase BOTH distance and speed at the same time. Next week is a Recovery Week and will slightly decrease my mileage to 18 miles and then will strive to do three marathon pace miles.

Other than a small rash under my right arm (due from the rubbing of Camelbak's backpack style harness) didn't have any aches nor pains.

Back Pain is Gone

Daily Quote: "I had as many doubts as anyone else. Standing on the starting line, we're all cowards."-- Alberto Salazar

The mysterious lower back pain I had during yesterday's Medium-Long Run has disappeared! I'm still puzzled at the cause of the back pain, maybe slept on it wrong, or due from one of my fancy bowling moves, lifting luggage from cab's trunk, or just getting old. Whatever the cause, thankfully it wasn't serious!!

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. 2:20 a.m. Out and back on Lanning Route. Calm night, 59 degrees with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 141 bpm. Cardiac drift. 144 bpm. I was very cautious and warmed up, stretched, and rubbed lower back, but didn't feel any back pain...where did it go?

Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:04. Overall Pace, 9:08 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:35 a.m.!! 62 degrees, Sunny skies with 10 mph wind. Average heart rate: 142 bpm. Cardiac drift, 148 bpm.

The "One Wonders" Bowling Team

Daily Quote: "Even if you're on the right track, you'll get run over if you just sit there." -- Will Rogers

My bowling team, "One Wonders" plays on the Bishop Gorman League that meets at the Gold Coast Bowling Alley on Sunday nights. Last year we named the team "One Wonders" because we normally would win just one game out of four (the scoring is three bowled games and total pins) AND we had a tendency to get only one pin during the first throw! The "One Wonders" team consist of Glenn and Mary Ely, my wife Suzie, and myself.

Last night we bowled against "The A Team" who routinely swept us last season, but this time the result was much different. We lost the first game against them, but barely won the second game, then clobbered them on the last game, PLUS winning overall...Yup, we won three games out of four!!!! I'm very proud of our team, "One Wonders!

This morning is a Medium Long Run + Marathon Pace.
15 miles. Time, 2:16. Overall Pace, 9:04 minute miles. The last two miles was at Marathon Pace, 8:00 minute miles. Out and back from home to Craig Road that covers five miles of the northern section "New Las Vegas Marathon" course. 9:30 a.m. Sunny, 55-61 degrees, Wind SW at 10 mph. Average heart rate: 146 bpm. Cardiac drift: 160 bpm. My pace was the same as last week, but effort and heart rate was much lower, which I'm mainly contributing to the cooler temperatures. I had a sore lower back afterwards, which is a new pain, worrisome as my marathon, "The New Las Vegas Marathon," is just around the corner. I took an ice bath and will take ibruprofen for the rest of the night.

SUMMARY, WEEK 42

Daily Quote: "If you run 100 miles a week, you can eat anything you want -- Why? Because (a) you'll burn all the calories you consume, (b) you deserve it, and (c) you'll be injured soon and back on a restricted diet anyway." --Don Kardong

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. 9:30, , Sunny 57-61 degrees. Winds SW @ 18 mph with gusts of 28+ mph. Average heart rate: 143 bpm. Cardiac Drift 151 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. I felt eager to run, my morning heart rate was a low 40 bpm, and feel that I'm fully recovered from the lingering affects of overtraining.

SUMMARY FOR WEEK OF OCTOBER 14-20, 2007

Six more weeks until the "2007 New Las Vegas Marathon." Last week was 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). I repeated the exact same workouts and 92 miles last week due to concerns I may have been suffering from overtraining as my heart rates were high and felt lethargic before my runs. I feel I'm recovered from overtraining and will attempt to increase my mileage slightly next week.

I gained two pounds last week and am now 168 pounds on a six foot frame. How frustrating, I ran 92 miles and still gained two pounds!! Needless to say I must control my diet, especially on the weekends.

Managed two weight circuit workouts last week, hopefully I'll return to three weight sessions next week. Last week didn't seem to have enough hours in the day to accomplish all my goals.

My morning heart rates have returned to a low 39-42 bpm. This is my main barometer that shows I'm recovered from overtraining. I slept well most of the days last week with the exception of Tuesday night when I only slept only five hours as I wanted to awake early for my Long Run before the temperatures became too warm. Las Vegas has been getting cooler and will return to sleeping 7-8 hours per night next 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, 20 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: 92 miles.

Overtraining has Diminished.

Daily Quote: "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it." --Lou Holtz

My effects of overtraining last week has diminished as this morning's heart rate was 39 bpm! I was also able to get a solid eight hours of sleep last night. I feel bright eyed and busy tailed!!

Today is a Medium-Long Run + Marathon Pace Miles.
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 191 bpm) Average heart rate: 146 bpm. Cardiac drift: 162 bpm. The exact same workout as last week, but my heart rate numbers are much lower. Next week I'll increase my marathon pace tempo to 8 miles for a total mileage of 12 miles.

I need to rush to the Las Vegas Hilton to pick up show tickets so Suzie and Brenda can see "Menopause, the Musical" tonight when I'm working. I'm a cab driver and routinely get complimentary show tickets from the hotels as to recommend their shows. For some reason, I have no desire to see "Menopause, the Musical, but happy to get tickets for Suzie.

Brenda will be sleeping in the guest Room/office this weekend and won't have access to the computer, I may not be able to update my blog tomorrow.

Brenda is Coming

Daily Quote: "Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character." -- T. Alan Armstrong

Brenda, a friend from Bullhead City, is coming on Friday! She'll be staying in our guest room/office until Sunday. I might not be able to spend much time on the internet this weekend as the computer's in the office too.

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. Cool night, 56 degrees with 6 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 141 bpm. Cardiac drift. 145 bpm.

Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines(partly traverses the New Las Vegas Marathon route.) 10:00 a.m. 60 degrees, Sunny skies and north wind 10 to 15 mph with gusts to around 25 mph. . Average heart rate: 146 bpm. Cardiac drift, 153 bpm. The strong winds are really messing with my sinus, I need to start taking allergy medicine again.

No Bonking!!

Daily Quote: "Human beings are made up of flesh and blood, and a miracle fiber called courage" --George Patton

Today I didn't bonk on my Long Run!! For those who don't run or haven't experienced bonking it's basically when a runner suddenly loses energy and fatigue sets in, usually caused when glycogen stores in the liver and muscles are depleted, resulting in a major performance drop as your legs feels like lead and you can barely move. This bonking usually occurs around 18-20 miles as that is when the usual glycogen stores are dried up. Marathon training teaches the body to adapt to learning to store more glycogen and survive on what little glycogen you have left as well as carrying water, Gatorade, and other endurance food products to help you through the race.

Early AM (2:10 a.m., after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Increased weights on chest press by five pounds.

Later AM (after 5 hours of sleep)
Long Run. 20 miles. Time, 3:02. Overall pace, 9:06 minute miles. 8:30 a.m., Sunny 67-73 degrees, Winds calm, SW at 5 mph. Out and back from home to Bonanza/H St that traverses the New Las Vegas Marathon Route. Last mile at marathon pace (8:00 minute mile). Average heart rate 148 bpm. Cardiac drift 166 bpm. (Note: my maximum heart rate is 191 bpm.)

Yup, not only did I NOT bonk like last week, but I finished eight minutes faster, and my last mile was at marathon pace!! I felt I could have gone even further, therefore, next Wednesday I'll attempt to run a 21-miler.

Now for my next endurance event for the day...working 12-hours as a cab driver! I'm pretty tired and it's going to be a very long night.

More Motivation for Upcoming Marathon

Daily Quote: "Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." --William Faulkner

I received an Acceptance Card in the mail today from the Boston Marathon, a follow up with my e-mail acceptance. The card is motivating me to run faster in the upcoming "2007 New Las Vegas Marathon" as it states: "Your bib number and starting corral will be determined by your qualifying time. If you improve your qualifying time, please notify our office in writing and include a copy of this postcard before March 1, 2008." How much will I need to improve as to get in the coveted Wave One? Who knows, as the card also states: "Bib numbers will be assigned and the break between Wave One and Wave Two will be determined in late March." Anyways, I now have more motivation to set another personal record this coming December!!

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. Calm night, 62 degrees with 13 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 141 bpm. Cardiac drift. 144 bpm. I feel so much better today, my energy level has returned and my heart rates are lower!

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.) 11:35 a.m.!! 60 degrees, Sunny skies with 15 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. I'm ready and anxious for my Long Run tomorrow!

Deja Vu Medium Long Run

Daily Quote: ""Man imposes his own limitations, don't set any"
-Anthony Bailey

Early AM (2:20 a.m., before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Swam 25 minutes. Couldn't sleep, therefore went to the gym for a weight workout and short swim...helped me to unwind and sleep soundly afterwards.

Today is a Medium Long Run on the same course and same distance as last Monday, my plan this week is to repeat the same workouts and mileage as to acclimate to the distance and effort. I'm concerned that I might be close to overtraining, thus no added mileage this week.

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. 9:30 a.m. Sunny, 69-73 degrees, Wind SW at 12 mph. Average heart rate: 150 bpm. Cardiac drift: 161 bpm. Last three miles were at goal marathon pace (8:00 minute miles). A minute slower than last week, but pleased that my heart rate is much lower and the effort felt easy. Slept only five hours last night, so after my run I took an hour nap before work.

Same ole' same old.

Daily Quote: "What kind of crazy nut would spend two or three hours a day just running?(This is how Steve reacted in Junior High when he saw the High School Cross country team running) --Steve Prefontaine

Today is a General Aerobic Run.
10 miles. Time, 1:27. Overall Pace, 8.42 minute miles. Out and back from home to Brittney Mews. 11:00 a.m., Sunny 57-66 degrees. Winds SW @ 11 mph. Average heart rate: 142 bpm. Cardiac Drift 152 bpm. (Note: my maximum heart rate is 191 bpm.) Exact same workout on the same course as last week as I plan on not increasing mileage this week due to possible symptoms of overtraining, my morning heart rate is 49 bpm and is still rather high.

Our bowling team, "One Wonders" had Mary and Glenn on vacation in Florida, therefore Suzie and I had to pick up the slack. Fortunately our opposing team didn't show up or even called to reschedule, we may have won all four games due to forfeit. Nevertheless, we still had to bowl, I did fairly well and bowled a 150, 203, and a 177! My average has went up to 158, which will make it more difficult to beat my average in the future.

SUMMARY, WEEK 41

Daily Quote: "My experience as a runner and coach indicates that long runs greater than 22 miles take much more out of the body than do runs in the range of 20 to 22 miles." --Pete Pfitzinger

Today is a General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 9:12 minute miles. Out and back from home to Brittney Mews. 3:30 a.m!!., , Sunny 59-63 degrees. Winds SW @ 15 mph. Average heart rate: 146 bpm. Cardiac Drift 157 bpm. (Note: my maximum heart rate is 191 bpm.) My speed was slower and heart rate higher than last week's General Aerobic Run, I believe I'm not fully recovered from yesterday's Medium Long Run + Marathon Pace. I ran at 3:30 a.m. in the morning as I had a very long afternoon nap and couldn't sleep, therefore I ran, returned and slept like a baby.

SUMMARY FOR WEEK OF OCTOBER 7 - 13, 2007

Only seven more weeks until the "2007 New Las Vegas Marathon!" Last week was the first week of a 4 week training training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). I've reached a new high for weekly mileage, which is 92 miles, my highest mileage ever! The mileage wasn't easy as I bonked during my long run and had difficulties with higher heart rates during most of my other runs, I might be having effects from overtraining although the previous week I had a Recovery Week. My body is reaching its max for weekly mileage and may have to repeat last week's mileage rather than increasing mileage further as to avoid the effect of overtraining and possibly injury.

I've lost another pound and currently 166 pounds on a six foot frame. I've been eating like theirs no tomorrow, but still lost weight! My goal is to reach the racing weight of 160 pounds for the marathon.

It's a struggle to do weight circuit training during last week's high mileage and only managed two sessions last week. I'll try and return to three weight circuit training sessions next week.

My morning heart rates have been erratic, 38 - 48 beats per minute and is a warning sign that I'm close to overtraining. I'm still sleeping well, between 7-8 hours per day, although that means I'm waking later and running in higher temperatures. Lately I haven't had time for after run naps, which might have an effect on my morning heart rates as well.

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, 20 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: 92 miles.

Boston Marathon Acceptance E-Mail

Daily Quote: “Life’s battles don't always go to the strongest or fastest man, But sooner or later the man who wins is the fellow who thinks he can.” --Steve Prefontaine.

This morning I received a welcomed surprise in my inbox, an e-mail from the BAA!! The following it that e-mail:

"Dear Bruce H. Robison,

This is to notify you that your entry into the 112th Boston Marathon on Monday, April 21, 2008 has been accepted, provided that the information you submitted is accurate.You can verify your acceptance into the field by searching the 112th Boston Marathon "Entrants" database on the B.A.A. web site, www.baa.org/2008/cf/Public/EntryLists.cfm. Additionally, an acceptance postcard will be mailed to you via US Postal Service mail.In early April 2008, an official Number Pick-up Card and extensive information regarding the B.A.A. Boston Marathon and related race week activities will be mailed to you via US Postal Service first class mail.

If you do not receive your Number Pick-up Card (required to claim number) and brochure by April 11, please contact our Registration Office at registration@baa.org. Registration related inquiries may also be directed to 508-435-6905.

Note that bib numbers will not be distributed on Race Day. Your travel arrangements should take into account picking up your number at the Hynes Convention Center in Boston on Friday, April 18 from 10:00 a.m. to 8:00 p.m., or Saturday, April 19 or Sunday, April 20 from 9:00 a.m. to 6:00 p.m.We look forward to seeing you in April!

Best of luck in your training!

Sincerely,Boston Athletic Association"

The BAA e-mail is a great motivational boost for today's training!! Today is a Long Tempo Run at marathon pace (8:00 minutes per mile). I haven't ran a speed workout since September 28th as last week was Recovery Week.

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 191 bpm) Average heart rate: 155 bpm. Cardiac drift: 171 bpm. The speedwork went very well, next week I'll add another marathon pace mile to my Tempo Run.

Slow Night at Work

Daily Quote: "The greatest pleasure in life, is doing the things people say we cannot do." --Walter Bagehot

Last night was a very slow night driving a cab in Las Vegas. Many slow work nights you can find me walking loops around the airport's holding area for taxi's, which is nicknamed by the cabbies as "the pit." One lap around the pit is about 1/4 mile, but I don't measure by distance, but by time, and last night I walked intermittently for a total of two hours. Walking once was my primarily exercise when I first started losing weight at 249 pounds, now it's my crosstraining for my running.

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, 64 degrees with 10 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 143 bpm. Cardiac drift. 149 bpm. I'm more tired after work when it's slow as time drags and I also am spent from fast walking, I was tempted to skip this run, but my ego wouldn't let me play hookey.

Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. 9:15 a.m. Out and back on Torrey Pines(partly traverses the New Las Vegas Marathon route.) 9:00 a.m. 60 degrees, Sunny skies with 5 mph wind. Average heart rate: 144 bpm. Cardiac drift, 150 bpm. After not bringing enough water yesterday, I overdid it today and carried too much water for a short 7 miler. My body feels o.k., and will have a Tempo Run tomorrow.

Comedy of Errors

Daily Quote: "You have to go through cycles of extreme poverty and suffering for a while; they are used to that...They get up early, run hard, rest drink tea, get out and run hard again. Wehn Simon Dirorie gets up at 4 a.m. - I'm dedicated, but I'm not that dedicated."- Keith Brantly, on why the Kenyan runners are so good, 1993

Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I had an odd sensation of dizziness on the elliptical that felt like motion sickness.

Later AM (after sleeping eight hours):
Long Run. 20 miles. Time, 3:10. Overall pace, 9:30 minute miles. 10:30 a.m., Sunny 73-85 degrees, 15 mph, 25 mph gusts. Out and back from home to Bonanza/H St that traverses the New Las Vegas Marathon Route. Average heart rate 148 bpm. Cardiac drift 166 bpm. (Note: my maximum heart rate is 191 bpm.

A comedy of errors: started running later than usual, weather hotter than expected, didn't bring enough fluids, bonking at 19 miles and struggled the last mile home. I must awake earlier for my long run, even if that means less sleep...I could always return to bed after the run.

Easy Day!

Daily Quote: "We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves. The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable." --Sir Roger Banister, first man to break the four minute mile.

Today is "Doubles" when I run twice during the 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, 62 degrees with 12 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 141 bpm. Cardiac drift. 143 bpm. I really enjoyed my run, it helps me relax from the stresses from work. My body wanted to run farther, but reigned myself back to home.

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.) 9:30 a.m. 67 degrees, Sunny skies with 15 mph wind. Average heart rate: 141 bpm. Cardiac drift, 146 bpm. I didn't carry any water and wasn't thristy during the run, which seemed effortless and carefree!

I'm well rested and ready for my 20 miler tomorrow!!

"Experiment of One"

Daily Quote: "Keep in mind that every athlete is an 'experiment of one;' percentages and time lines are guidelines; use them as a place to start, and adjust according to how you feel." --Jack Daniels, Ph.D.

The above quote is from this month's "Runner's World" magazine, pg 40. The last several years I've been using the quote "experiment of one" at about.com running/jogging forum and don't remember where I picked up the quote...I've read so many coaches, doctors, runners using this statement that I could have picked it up from any one of them. The "experiment of one" can be used in so many contexts, such as running schedule, recovery, shoes, what to eat before, during, and after the run, etc. The forumites at about.com are probably sick of hearing this phrase as well as my other standbys like "baby steps, baby steps!!"

Today is a Medium Long Run.
15 miles. Time, 2:15. Overall Pace, 9:00 minute miles. Out and back from home to Craig Road that covers five miles of the northern section "New Las Vegas Marathon" course. 8:30 a.m. Sunny, 70-77 degrees, Wind SW at 6 mph. Average heart rate: 152 bpm. Cardiac drift: 166 bpm. Last three miles were at goal marathon pace (8:00 minute miles). Felt very motivated this morning as it's great to be back to regular marathon training. Left ankle complained during the small uphill section crossing HWY 95 bridge, other than that no problems.

Reconsidering Future Tapers

Daily Quotes: "Don't be afraid to give up the good to go for the great.” --Steve Prefontaine.

I'm reconsidering my tapering for the upcoming 2007 New Las Vegas Marathon. In the past I've followed the 3-week taper that's within Pete Pfitzinger's marathon schedules from his excellent book, "Advanced Marathoning." Last week I've read in the recent "Running Times Magazine" (November 2007, pg 39) an article by Lisa Jhung called, "Break the Taper" that recommends a TWO WEEK TAPER! Here is one comment:

"'The problem with a big cut in mileage.' says Greg McMillan, an exercise physiologist and coach of elite and recreational runners in Flagstaff, Arizona, 'is that your body gets used to being on vacation." Jack Daniels, Ph.D., puts it more bluntly: 'You can taper too much.'"

So what's the key to a successful taper??? Greg McMillan states:

Some cutback in total mileage combined with a little quality work, reducing volume by 10 to 40 percent, depending on race distance and your fatigue level. It's best to reduce volume by eliminating miles from each of your weekly runs. Do a shorter long run, fewer miles on easy days and less quality work (instead of eight 800s, run four; instead of four tempo miles, do two). Just don't cut out quality altogether: Multiple studies suggest that some fast-paced running is critical to keeping your lungs and legs sharp.

The bottom of the articles pace is a chart that states the following key workouts (Note: adding easy days according to your schedule)

14 Days Out: Reduce weekly mileage by 10 to 20 percent.

12 Days Out: 10x400 at 5-k pace, 1-minute rest.

10 Days Out: 3x2000 at 10-k pace, 2 to 3 minutes rest.

7 Days Out: Reduce mileage by another 10 to 20 percent; 12-mile run with the last 6 at race pace.

4 Days Out: 4x3 minutes at 10-k pace, 1-minute rest.

2-1 Days Out: Rest or run according to your schedule.

I'll be using the above two week taper for my upcoming marathon, if it works well, I'll use the same taper schedule for my 2008 Boston Marathon too.

Today is a General Aerobic Run.
10 miles. Time, 1:27. Overall Pace, 8.42 minute miles. Out and back from home to Brittney Mews. 7:00 a.m., , Sunny 58-62 degrees. Winds SW @ 5 mph. Average heart rate: 142 bpm. Cardiac Drift 152 bpm. (Note: my maximum heart rate is 191 bpm.) I was able to go faster with a lower heart rate this week as I didn't have to face last week's 25 mph wind gusts! I hope it isn't windy during the 2007 New Las Vegas Marathon as that would make my reaching my 3:30 goal extremely difficult.

SUMMARY, WEEK 40

Daily Quote: "“If you fail to prepare, prepare to fail.” --Steve Prefontaine

Today is a General Aerobic Run
8 miles. Time, 1:11. Overall pace, 8:58 minute miles. 9:30 a.m. Sunny, 63 degrees, Winds SW at 12 mph with 25 mph gusts! Out and back on Torrey Pines southern route, which is part of the 2007 New Las Vegas Marathon course...the course this year has a burp around the Bonanza High School as to avoid Flamingo Road and is very noticable on the course map (Del Rey, Redwood Ave, Oakey Blvd) Average heart rate: 148 bpm. Cardiac Drift 159 bpm. (Note: maximum heart rate is 191 bpm) Strong gusts made this run tougher than normal and reflected in a higher heart rate, nevertheless, will be good experience if the marathon is windy this year.

SUMMARY FOR WEEK OF SEPTEMBER 30 - OCTOBER 6, 2007

Time is flying by as I only have eight more weeks until the "2007 New Las Vegas Marathon!" Last week was a Recovery Week and ran a total of 66 miles. I'm now recharged and ready for another strong four week training block!

I didn't lose any weight, not surprising as last week was a Recovery Week, I'm still 167 pounds on a six foot frame. Normally when I cut back mileage I would gain a little weight, therefore I'm pleased my weight has remained constant.

I did accomplish three weight circuit training sessions last week, running less mileage means I have more time for weight training. I increased my weights by five pounds on all weight stations! I'm definitely getting stronger!! Next week will be challenging with continuing my weight training sessions due to time constraints from more mileage.

My morning heart rates have remained low, 38-41 bpm, having a Recovery Week definitely helps with getting more sleep and better morning heart rates. I slept 7-8 hours every day last week!

A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 11 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: Long Run, 16 miles.
Thursday: Recovery Run, 7 miles.
Friday: General Aerobic Run, 10 miles.
Saturday: General Aerobic Run, 8 miles.
Total Weekly Mileage: 66 miles.

New Shoes!

Daily Quote: "Even if you fall flat on your face·at least you are moving forward." --Sue Luke

First day wearing my new shoes, "ASICS GT-2110," which are stability shoes that worked well on my flat feet during last year's training for the 2006 New Las Vegas Marathon. Bought them today on sale at Nike Factory Store in the Premium Outlet Mall for 39.99! I've retired my old "Brooks Adrenaline #6" that'll now be my walking shoes, if the price is right, I would purchase them again. The Adrenalines had 472 miles on them and don't show much wear, but better safe than sorry.

Early AM, after work and before bedtime: Warm up, 10 minutes on stationary cycle. Weight circuit training, I've increased the chest press and shoulder press by five pounds. Instead of my typical cool down with the elliptical, decided to walk on the treadmill for ten minutes.

No "Doubles" today as I'm in Recovery Week.

Later AM. After sleeping eight hours.
Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:17 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:00 a.m. Late start today as I went shopping for my new NIKE shoes. 73 degrees, Sunny skies with 15 mph wind. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. (Note: my maximum heart rate is 191 bpm) Didn't carry any water today, didn't appear to need it as I had no thirst during the run.

Red Rock Canyon

Daily Quote: ""rapid motion through space elates one" --James Joyce

Today I travelled 30 minutes to run Red Rock Canyon! Beautiful and windy day in those cooler hills. I haven't ran Red Rock Canyon since last fall and was surprised at the changes in the visitor center, they also have a toll booth as they're collecting fees now ($5.00 per car). I'm able to park at the visitor center for free and run past the toll booth. I accomplished 11 miles around the scenic road route and finished with 5 miles out & back on Calico Trail. I really need to experience our natural treasure here more often.

Long Run.
16 miles. Time, 2:25. Overall Pace, 9:05 minute miles. Sunny, cool, 59-64 degrees, wind SW at 14 mph, gusts of 20 mph. Average heart rate 149 bpm. Cardiac Drift: 157 bpm. (Note: my maximum heart rate is 191 bpm) No aches nor pain! Felt invigorated by the scenery. Shorter Long Run as this is Recovery Week.

Changed into my work clothes in the car as their wasn't enough time to return home and shower, left directly from the canyon to work.

Slow Day Driving Cab

Daily Quote: "Travis Bickle: June twenty-ninth. I gotta get in shape. Too much sitting has ruined my body. Too much abuse has gone on for too long. From now on there will be 50 pushups each morning, 50 pullups. There will be no more pills, no more bad food, no more destroyers of my body. From now on will be total organization. Every muscle must be tight." --Movie, Taxi Driver, 1976. Robert DeNiro.

Cab business in Las Vegas is extremely slow, only nine fares for a 12-hour shift...no major conventions and few tourists. This is going to be a long, boring week at work, but plenty of time to catch up on my reading.

No "doubles" today as I'm currently in Recovery Week.
Recovery Run. 7 miles. Time, 1:04. Overall Pace, 9:09 minute miles. Out and back to Sun Coast Hotel & Casino. 10:00 a.m. 72 degrees, Sunny skies with 7 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 145 bpm. Cardiac drift, 151 bpm. Haven't ran up to Sun Coast Casino since last spring...it's a tough run, one long, gradual uphill climb on Alta Road and return home all downhill, needless to say, I achieved an easy negative split!

Dentist from Boston

Daily Quote: "No doubt a brain and some shoes are essential for marathon success, although if it comes down to a choice, pick the shoes. More people finish marathons with no brains than with no shoes." --Don Kardong

Today I had a late start with my running as I had a dental appointment at 8:30 a.m. I have no cavities and my mouth is in perfect health. My dentist, Tida Saltz DMD, wanted to make my next appointment next April during the Boston Marathon week...I told her I needed an earlier appointment due to my marathon and was surprised to learn that she's born and raised in Boston! Discovered Dr. Saltz is a fitness runner and runs three miles a day. She was pretty excited about my racing Boston and told me several "must sees" tourist attractions. She's now my dentist and fan!

Today is a Medium Long Run.
11 miles. Time, 1:40. Overall Pace, 9:10 minute miles. 10:30 a.m. Out and back on Alta to Sun Coast Casino. Sunny, 79-83 degrees, wind SW @ 6 mph. (Note: my maximum heart rate is 191 bpm.) Average heart rate: 150 bpm. Cardiac Drift: 163 bpm. Ran a different course than my typical Las Vegas Marathon route...Alta to Sun Coast Casino is all a gradual uphill, which means an eventual downhill too; surprisingly my troublesome puny ankles didn't suffer from the hill. Felt adventurous to run a new route this morning, although it became very warm due to my late start because of the earlier dental appointment. I'm in Recovery Week, therefore my Medium Long Run is a shorter distance.