Daily Quote: "In the past, automobiles shared the road with runners on some portions of the course. And in others there were zones where drivers could cross. For those ready to complain, Swift said, 'Half a day out of our year is not the end of the world.'" --Ron Swift, Las Vegas Review Journal, December 1, 2007.
Today is a Recovery Run + Speed
5 miles. Time, 45 minutes. Overall pace, 9:00 minute miles. 8:30 a.m. Out and back to Burlwood and Torrey Pines that partially traverses the marathon route. Cloudy, 50 degrees, wind SW at 8 mph, plus rain!! Ran 8 x 100 meter strides after the first mile with 2 minutes easy running between strides. During the last two miles caught pouring rain and am happy to say that my Garmin still worked perfectly! Average heart rate: 152 bpm. Cardiac Drift: 174 bpm. (note, my maximum heart rate is 191 bpm)This is my last training run before the marathon!! I'm so nervous about Sunday I already have butterflies and a headache.
After my run visited the "Zappos.com Las Vegas Marathon Quality of Life Expo" and to pick up my bib number (bib number is #811) Now that Zappos is the new sponsor, the expo is HUGE! I love race expos, it's a little like Halloween and Christmas combined! Walked among the many booths with products especially for runners (and odd booths like the Metro Police recruiting station) with many free handouts, I felt like saying "trick or treat" throughout the gimme Expo tour! I bought several items at fantastic prices, a long sleeve coolmax singlet for $10, small bags of Sport beans for .99 cents, two pairs of coolmax socks for $4.99, and last, but not least, a pair of ASICS GT 2120 for $39.99!!! It's already Christmas for me!
The all important weather forecast is,
Tonight:
Mostly clear. Lows in the lower 40s. Southwest wind 10 to 15 mph. Gusts up to 25 mph in the evening...with locally stronger gusts possible in the western foothills.
Sunday:
Sunny. Highs in the mid 50s. Light wind.
Tomorrow I won't be posting on this blog as I'll be entertaining the wife and spending most of the day relaxing. I should have my marathon report finished on Monday.
Friday, November 30, 2007
Thursday, November 29, 2007
Recover & Relax
Daily Quote: "Channel your energy. Focus." --Carl Lewis
Only two more days until "2007 New Las Vegas Marathon" and it's getting tough to stay relaxed and positive. I'm as prepared as I'll ever be, will strive to be as rested and fit once I reach that starting line. Tomorrow I'll be picking up my race packet at Mandalay Bay around 11:00 a.m. and have fun exploring the race's Expo!
Today is a short and easy Recovery Run.
5 miles. Time, 48 minutes. Overall Pace, 9:36 minute miles. Out and back to Lanning. 9:00 a.m. Partly Cloudy, 48 degrees, south wind around 10 mph. Average heart rate: 144 bpm. Cardiac Drift: 148 bpm. (note: my maximum heart rate is 191 bpm) I felt very antsy during run, wanted to pick up pace, but kept reigning myself back to an easy recovery pace. Body feels very strong and ready!!
Current extended weather forecast for this Sunday: Sunny & Clear, high of 58 with an overnight low of 42! Sounds perfect, but nothing in the paper mentions the forecast for wind.
Only two more days until "2007 New Las Vegas Marathon" and it's getting tough to stay relaxed and positive. I'm as prepared as I'll ever be, will strive to be as rested and fit once I reach that starting line. Tomorrow I'll be picking up my race packet at Mandalay Bay around 11:00 a.m. and have fun exploring the race's Expo!
Today is a short and easy Recovery Run.
5 miles. Time, 48 minutes. Overall Pace, 9:36 minute miles. Out and back to Lanning. 9:00 a.m. Partly Cloudy, 48 degrees, south wind around 10 mph. Average heart rate: 144 bpm. Cardiac Drift: 148 bpm. (note: my maximum heart rate is 191 bpm) I felt very antsy during run, wanted to pick up pace, but kept reigning myself back to an easy recovery pace. Body feels very strong and ready!!
Current extended weather forecast for this Sunday: Sunny & Clear, high of 58 with an overnight low of 42! Sounds perfect, but nothing in the paper mentions the forecast for wind.
Wednesday, November 28, 2007
Marathon Dress Rehearsal
Daily Quote: "Marathon week is all easy recovery with the exception of Wednesday. Wednesday is a dress rehearsal for the marathon. Wear the shoes, socks, shorts, and so on that you'll wear in the marathon. This is your last chance to check that everything is right for the race." --Pfitzinger/Douglas, "Advanced Marathoning," pp 79-80.
Today is my dress rehearsal! I'll be wearing my usual racing shoes, the lightweight trainers, "ASICS GEL-DS Trainer," and I'm a little concerned the shoes are too lightweight since I'm now 171 pounds. My marathon socks are GIZMO Coolmax socks that will keep my feet nice and dry. My favorite racing shorts are the longer NIKE shorts that have front pockets for my "Sport Beans." I'll also be wearing a black NIKE singlet and during the early miles a throwaway blue turtleneck sweater.
Dress Rehearsal.
7 miles. Time, 59 minutes. Overall pace, 8:25 minute miles. 9:30 a.m. Out and back on southbound Torrey Pines Road that partially covers the marathon course. The last three miles at marathon pace of 8:00 minute miles. 47 degrees, Partly cloudy, Winds north 10 to 15 mph. Average heart rate: 149 bpm. Cardiac Drift: 163 bpm. (note: average heart rate is 191 bpm.) My left ankle is a little sore, but should be o.k. during the race as the rest of the week is very easy with plenty of time of pampering my body.
Today is my dress rehearsal! I'll be wearing my usual racing shoes, the lightweight trainers, "ASICS GEL-DS Trainer," and I'm a little concerned the shoes are too lightweight since I'm now 171 pounds. My marathon socks are GIZMO Coolmax socks that will keep my feet nice and dry. My favorite racing shorts are the longer NIKE shorts that have front pockets for my "Sport Beans." I'll also be wearing a black NIKE singlet and during the early miles a throwaway blue turtleneck sweater.
Dress Rehearsal.
7 miles. Time, 59 minutes. Overall pace, 8:25 minute miles. 9:30 a.m. Out and back on southbound Torrey Pines Road that partially covers the marathon course. The last three miles at marathon pace of 8:00 minute miles. 47 degrees, Partly cloudy, Winds north 10 to 15 mph. Average heart rate: 149 bpm. Cardiac Drift: 163 bpm. (note: average heart rate is 191 bpm.) My left ankle is a little sore, but should be o.k. during the race as the rest of the week is very easy with plenty of time of pampering my body.
Tuesday, November 27, 2007
Checker Cab Shift Bid
Daily Quote: And this long-distance running lark is the best of all, because it makes me think so good that I learn things even better than when I'm on my bed at night." --Alan Sillitoe, "The Loneliness of the Long-distance Runner."
Today is "Shift Bid!" Every six months I have to arrive at Checker Cab Company as to bid on the following, shift, days-off, and cab. Shift bids start at 6:00 a.m. (again, I only managed two hours of sleep!!) and had bid on the exact same shift (2 pm - 2 am) same days off (Saturday and Sunday) and the same cab (Cab 3925, 2007 Ford Crown Victoria). The only thing that's different this bid is my new seniority number, I WAS #38, but now my seniority number #36! This means out of 845 Checker Cab drivers I'm ranked 36, which is due to my 17 years of driving for Checker Cab Company. Discovered from the Day Supervisor that the two missing drivers above me had died from heart attacks. Yup, when the seniority numbers gets this low you'll either leave the company by retirement or a pine box.
Today is a easy recovery/taper run.
5 miles. Time, 47 minutes. Pace: 9:24 minute miles. Out and back on Torrey Pines, which is part of the "2007 New Las Vegas Marathon" course. Time 10:00 a.m. Partly Cloudy, 55 degrees, Wind NNE at 12 mph. Average heart rate 144 bpm. Cardiac Drift: 149 bpm. Felt tired after shift bid and breakfast, therefore just an easy five miler today. Taking a long nap before work. I'm so very tired.
Today is "Shift Bid!" Every six months I have to arrive at Checker Cab Company as to bid on the following, shift, days-off, and cab. Shift bids start at 6:00 a.m. (again, I only managed two hours of sleep!!) and had bid on the exact same shift (2 pm - 2 am) same days off (Saturday and Sunday) and the same cab (Cab 3925, 2007 Ford Crown Victoria). The only thing that's different this bid is my new seniority number, I WAS #38, but now my seniority number #36! This means out of 845 Checker Cab drivers I'm ranked 36, which is due to my 17 years of driving for Checker Cab Company. Discovered from the Day Supervisor that the two missing drivers above me had died from heart attacks. Yup, when the seniority numbers gets this low you'll either leave the company by retirement or a pine box.
Today is a easy recovery/taper run.
5 miles. Time, 47 minutes. Pace: 9:24 minute miles. Out and back on Torrey Pines, which is part of the "2007 New Las Vegas Marathon" course. Time 10:00 a.m. Partly Cloudy, 55 degrees, Wind NNE at 12 mph. Average heart rate 144 bpm. Cardiac Drift: 149 bpm. Felt tired after shift bid and breakfast, therefore just an easy five miler today. Taking a long nap before work. I'm so very tired.
Monday, November 26, 2007
Extended Weather Forecast
Daily Quote: "Weather forecast for tonight: dark." -- George Carlin
The extended weather forecast for the upcoming "2007 New Las Vegas Marathon" next Sunday is: Sunny with a high of 60 degrees and a overnight low of 48 degrees, perfect running weather, although no word yet on what wind we'll be facing. Needless to say, anything can happen weather-wise in the next six days.
Today is a Taper/Recovery Run.
6 miles. Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back on Lanning Road. 9:30 a.m., Partly Cloudy, 53 degrees with 10 mph wind. Average heart rate: 139 bpm. Cardiac drift: 145 bpm. I keep getting all these small pains, lower back, left ankle, right knee, etc. that I keep mentally blowing out of proportion, undoubtedly due to my anxiety for high performance in the upcoming marathon.
The extended weather forecast for the upcoming "2007 New Las Vegas Marathon" next Sunday is: Sunny with a high of 60 degrees and a overnight low of 48 degrees, perfect running weather, although no word yet on what wind we'll be facing. Needless to say, anything can happen weather-wise in the next six days.
Today is a Taper/Recovery Run.
6 miles. Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back on Lanning Road. 9:30 a.m., Partly Cloudy, 53 degrees with 10 mph wind. Average heart rate: 139 bpm. Cardiac drift: 145 bpm. I keep getting all these small pains, lower back, left ankle, right knee, etc. that I keep mentally blowing out of proportion, undoubtedly due to my anxiety for high performance in the upcoming marathon.
Sunday, November 25, 2007
SUMMARY, WEEK 47
Daily Quote: "I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." -- Mike Fanelli
Busy weekend!! Yesterday helped Lisa move her belongings, about a dozen large boxes, from our garage to her home. THEN, ran an easy 13 miler to complete my last Medium Long Run before the "2007 New Las Vegas Marathon."
This morning was a Recovery Run.
6 miles. Time, 57 minutes. Overall pace, 9:30 minute miles. Out and back on Lanning Road. 8:30 a.m. Partly Cloudy, 48 degrees, light wind. Average heart rate: 140 bpm. Cardiac drift: 148 bpm. My left ankle is still sore from yesterday's run and a little concerned, but with tender loving care and this upcoming easy taper week, I should be o.k.
SUMMARY FOR WEEK OF NOVEMBER 18-24, 2007
One more week until the "2007 Las Vegas Marathon!" Last week was a marathon taper week and ran a total of 53 miles. I need to totally focus on getting more recovery and rest on this upcoming week before the marathon.
I'm currently 171 pounds on a six foot frame and have gained two pounds since last week, undoubtedly due to my Thanksgiving feasting. I'm now three pounds heavier than my marathon race weight of last year. It would be unwise to strive to lose weight during the last week of tapering, but crazier if I continue to gain weight, therefore my goal is not to gain anymore weight this week.
I did accomplish three weight circuit sessions last week, but during the last week before the marathon I'm planning on not doing any weights as to totally recover.
My morning heart rates have continued to be low, 39-43 bpm. I was able to sleep 7-8 hours every night!
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run + Speed, 8 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Intervals, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: Medium Long Run, 13 miles.
Total weekly mileage: 53 miles.
Busy weekend!! Yesterday helped Lisa move her belongings, about a dozen large boxes, from our garage to her home. THEN, ran an easy 13 miler to complete my last Medium Long Run before the "2007 New Las Vegas Marathon."
This morning was a Recovery Run.
6 miles. Time, 57 minutes. Overall pace, 9:30 minute miles. Out and back on Lanning Road. 8:30 a.m. Partly Cloudy, 48 degrees, light wind. Average heart rate: 140 bpm. Cardiac drift: 148 bpm. My left ankle is still sore from yesterday's run and a little concerned, but with tender loving care and this upcoming easy taper week, I should be o.k.
SUMMARY FOR WEEK OF NOVEMBER 18-24, 2007
One more week until the "2007 Las Vegas Marathon!" Last week was a marathon taper week and ran a total of 53 miles. I need to totally focus on getting more recovery and rest on this upcoming week before the marathon.
I'm currently 171 pounds on a six foot frame and have gained two pounds since last week, undoubtedly due to my Thanksgiving feasting. I'm now three pounds heavier than my marathon race weight of last year. It would be unwise to strive to lose weight during the last week of tapering, but crazier if I continue to gain weight, therefore my goal is not to gain anymore weight this week.
I did accomplish three weight circuit sessions last week, but during the last week before the marathon I'm planning on not doing any weights as to totally recover.
My morning heart rates have continued to be low, 39-43 bpm. I was able to sleep 7-8 hours every night!
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run + Speed, 8 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Intervals, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: Medium Long Run, 13 miles.
Total weekly mileage: 53 miles.
Friday, November 23, 2007
Holiday Weight Gain
Daily Quote: "We all have a mental disconnect of how we look and what our health risk is for any given weight." --Madelyn H. Fernstrom, "The Runner's Diet," pg 15.
I took a peek at the weight scale this morning and was alarmed that I had gained two pounds this week, I'm now 171 pounds on a six foot frame. I'm three pounds heavier than the marathon last year. The last "New Las Vegas Marathon" was on December 10th 2006, this year the marathon is on December 2nd, which means I have eight days less to lose the extra holiday weight! I've resigned myself that I'll be heavier this upcoming marathon, but resolve I'll be much lighter for the "2008 Boston Marathon!!"
Today is a Recovery Run.
6 miles, Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back to Sun Coast Hotel and Casino, 9:30 a.m., Sunny, 52 degrees, North wind around 15 mph with gusts to around 35 mph! Average heart rate: 142. Cardiac Drift, 151 bpm. (Note: my maximum heart rate is 191 bpm.) I hope this wind gets stronger tomorrow as to blow itself totally out before the marathon on December 2nd!!
I took a peek at the weight scale this morning and was alarmed that I had gained two pounds this week, I'm now 171 pounds on a six foot frame. I'm three pounds heavier than the marathon last year. The last "New Las Vegas Marathon" was on December 10th 2006, this year the marathon is on December 2nd, which means I have eight days less to lose the extra holiday weight! I've resigned myself that I'll be heavier this upcoming marathon, but resolve I'll be much lighter for the "2008 Boston Marathon!!"
Today is a Recovery Run.
6 miles, Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back to Sun Coast Hotel and Casino, 9:30 a.m., Sunny, 52 degrees, North wind around 15 mph with gusts to around 35 mph! Average heart rate: 142. Cardiac Drift, 151 bpm. (Note: my maximum heart rate is 191 bpm.) I hope this wind gets stronger tomorrow as to blow itself totally out before the marathon on December 2nd!!
Thursday, November 22, 2007
Thanksgiving Feast!
Daily Quote: "Thanksgiving dinners take eighteen hours to prepare. They are consumed in twelve minutes. Half-times take twelve minutes. This is not coincidence." --Erma Bombeck
Decided to run HARD before our Thanksgiving Feast at the Sun Coast Buffet at 11:30 a.m.
Intervals.
8 miles. Time, 1:08. Overall Pace: 8:30 minutes. Life Fitness Treadmill set at 1% Grade. Warm up: 2 miles at 6.3 mph (9:31 minute miles). Intervals: 3 x 1 mile @ 8.5 mph (7:04 minute miles). Jog Intervals: 1/2 mile @ 6.3 mph. Cool Down: 2 miles at 6.3 mph. Average heart rate: 155 bpm. Cardiac Drift: 177 bpm. (Note: my maximum heart rate is 191 bpm) I'm a little surprised my cardiac drift was so low, normally my heart rate would be in the mid 180's during this drill! Maybe I'm getting stronger?
We had Thanksgiving at 11:30 a.m. as I had to drive the cab later for my normal 12 hours shift at 2:00 p.m. Suzie (wife), Lisa (step-daughter) and Bob (Lisa's new friend) and myself were feasting at the Sun Coast Buffet, and as usual ate too much food! I KNOW my weight is going to be high for my weekly summary report. Oh well, I could consider this feast as early carbo loading for my upcoming marathon on December 2nd?!?
Decided to run HARD before our Thanksgiving Feast at the Sun Coast Buffet at 11:30 a.m.
Intervals.
8 miles. Time, 1:08. Overall Pace: 8:30 minutes. Life Fitness Treadmill set at 1% Grade. Warm up: 2 miles at 6.3 mph (9:31 minute miles). Intervals: 3 x 1 mile @ 8.5 mph (7:04 minute miles). Jog Intervals: 1/2 mile @ 6.3 mph. Cool Down: 2 miles at 6.3 mph. Average heart rate: 155 bpm. Cardiac Drift: 177 bpm. (Note: my maximum heart rate is 191 bpm) I'm a little surprised my cardiac drift was so low, normally my heart rate would be in the mid 180's during this drill! Maybe I'm getting stronger?
We had Thanksgiving at 11:30 a.m. as I had to drive the cab later for my normal 12 hours shift at 2:00 p.m. Suzie (wife), Lisa (step-daughter) and Bob (Lisa's new friend) and myself were feasting at the Sun Coast Buffet, and as usual ate too much food! I KNOW my weight is going to be high for my weekly summary report. Oh well, I could consider this feast as early carbo loading for my upcoming marathon on December 2nd?!?
Wednesday, November 21, 2007
New Disposable Chips
Daily Quote:
"Sunshine is delicious,
Rain is refreshing,
Wind braces us up,
Snow is exhilarating,
"Sunshine is delicious,
Rain is refreshing,
Wind braces us up,
Snow is exhilarating,
There's really no such thing as bad weather,
Only different kinds of good weather." --Anonymous
The "2007 New Las Vegas Marathon" has a new computer chip that's attached to the shoe that's disposable!! The SAI Timing and Tracking System is the newest technology in computer chip timing and the race no longer needs to collect all the chips at the finish line. I can recall all those past races where I had to stand and wait just past the finish line to have the computer chip removed from my shoe by a race assistant, sometimes I would get so dizzy I felt like passing out...now I can just keep the disposable computer chip as a souvenir or just throw it away!!
Today is a Recovery Run.
6 miles, Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back to Sun Coast Hotel and Casino, 9:30 a.m., Sunny, 57 degrees, North wind around 10 mph with gusts to around 20 mph! Average heart rate: 142. Cardiac Drift, 151 bpm. (Note: my maximum heart rate is 191 bpm.) Slow and easy run, no aches nor pain. It's getting colder, but it's the wind that's disheartening, I have such bad memories of past Las Vegas Marathons being very windy, but will keep a positive outlook for December 2nd no matter the weather.
Tuesday, November 20, 2007
Strides
Daily Quote: "Running short repetitions quickly but with relaxed form --strideouts--may train your muscles to eliminate unnecessary movements and maintain control at fast speeds. These adaptations may translate to improved economy at marathon pace. Along with improved running form, you'll gain power in your legs and trunk that may also contribute to improved running economy." --Pfitzinger/Douglas, "Advanced Marathoning," pg 30.
Early AM (after work, 2:15 a.m.) Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Increased weights on shoulder press by five pounds. Cutback in mileage really helps with my weight training, I seem to have more energy and strength today.
Today is General Aerobic + Speed.
8 miles with 8x100 meter strides. Time, 1:11. Overall pace, 8:59 minute miles. Out and back to Brettney Mews. 9:30 a.m., Partly Cloudy, 59-61 degrees, Wind NNE at 10 mph. Average heart rate: 148 bpm. Cardiac Drift: 170 bpm. Left ankle felt a little sore at the end of 8 strides, but was able to finish strongly with good form.
During the strides I avoid clenching my fists, lifting my shoulders, tightening my neck muscles, in general I strive to concentrate on good form.
Early AM (after work, 2:15 a.m.) Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Increased weights on shoulder press by five pounds. Cutback in mileage really helps with my weight training, I seem to have more energy and strength today.
Today is General Aerobic + Speed.
8 miles with 8x100 meter strides. Time, 1:11. Overall pace, 8:59 minute miles. Out and back to Brettney Mews. 9:30 a.m., Partly Cloudy, 59-61 degrees, Wind NNE at 10 mph. Average heart rate: 148 bpm. Cardiac Drift: 170 bpm. Left ankle felt a little sore at the end of 8 strides, but was able to finish strongly with good form.
During the strides I avoid clenching my fists, lifting my shoulders, tightening my neck muscles, in general I strive to concentrate on good form.
Monday, November 19, 2007
Virtual Training Partner
Daily Quote: "Marathon running is a terrible experience: monotonous, heavy, and exhausting." --Veikko Karvonen, 1954 European and Boston Marathon Champ
Today is a Recovery Run.
6 miles. Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back on Lanning Road. 9:30 a.m., Sunny, 61 degrees with no wind. Average heart rate: 139 bpm. Cardiac drift: 145 bpm. My body is feeling much better today, no aches nor pain! The rest of the week is fairly easy as I'm now in tapering mode.
For those who read my Turkey Trot 10k race report you might be a little confused with my mentioning my virtual training partner. I own a Garmin Forerunner 301, which is a GPS training device you wear on your wrist and has a feature called "virtual partner" that you can race against or help you with your pacing. On this page is a sample of the virtual partner screen. The sample shows what it looks like when you're ahead, when the virtual partner is ahead the bottom of the screen is black and states how far ahead he/she is from you. I've become quite attached to my virtual partner and have named him Garfield.
Sunday, November 18, 2007
SUMMARY, WEEK 46
Daily Quote: "To a runner, a side stich is like a car alarm. It signifies something is wrong, but you ignore it until it goes away." --Author Unknown
Today is a Recovery Run.
6 miles. Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back on Lanning Road. Average heart rate: 140 bpm. Cardiac drift: 146 bpm. Very slow and easy as yesterday was a 10k race. My body is a little sore, most noticeable are my hips, left ankle, and strangely...my right wrist!?! This is the first day of my two week marathon taper and I'm looking forward to the less stressful training.
SUMMARY FOR WEEK OF NOVEMBER 11-17, 2007
Only two more weeks until the "2007 New Las Vegas Marathon!" My intention last week was to make one last charge for a hard week before my taper...but, my body was giving me signals that I've become overtrained and decided to make last week a marathon taper week as well as a taper for the "27th Annual Turkey Trot 10k Race," which I took second place in my age group with a personal record of 46:46!! Last week ran six days with a total mileage of 53.2 miles...quite a difference from the previous week's 96 miler!! Let the marathon tapering begin!
I'm currently 169 pounds on a six foot frame and have gained one pound since last week...and one pound heavier than my marathon race weight of last year. Must control my calories during the next two weeks of tapering!
I did accomplish three sessions of weight circuit training, cutting mileage does wonder for my weight training time! I should manage to lift weights three times next week too.
My morning heart rates have been low, 39-42 bpm, but my sleeping patterns have been hit and miss. The night before the 10k race only managed two hours of sleep as I had to work 12-hours. Wednesday awoke earlier to accomplish Long Run, but only slept 6 hours. The rest of the week I did sleep 7-8 hours with several naps after runs as well. Next week I'll have plenty of time to sleep and nap as my mileage will be reduced due to tapering for marathon.
Sunday: General Aerobic Run, 10 miles.
Monday: Rest Day.
Tuesday: Recovery Run, 7 miles.
Wednesday: Long Run, 17 miles.
Thursday: Taper Run, 7 miles.
Friday: Taper Run, 6 miles.
Saturday: 10k Race, 6.2 miles.
Total weekly miles: 53.2 miles.
Today is a Recovery Run.
6 miles. Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back on Lanning Road. Average heart rate: 140 bpm. Cardiac drift: 146 bpm. Very slow and easy as yesterday was a 10k race. My body is a little sore, most noticeable are my hips, left ankle, and strangely...my right wrist!?! This is the first day of my two week marathon taper and I'm looking forward to the less stressful training.
SUMMARY FOR WEEK OF NOVEMBER 11-17, 2007
Only two more weeks until the "2007 New Las Vegas Marathon!" My intention last week was to make one last charge for a hard week before my taper...but, my body was giving me signals that I've become overtrained and decided to make last week a marathon taper week as well as a taper for the "27th Annual Turkey Trot 10k Race," which I took second place in my age group with a personal record of 46:46!! Last week ran six days with a total mileage of 53.2 miles...quite a difference from the previous week's 96 miler!! Let the marathon tapering begin!
I'm currently 169 pounds on a six foot frame and have gained one pound since last week...and one pound heavier than my marathon race weight of last year. Must control my calories during the next two weeks of tapering!
I did accomplish three sessions of weight circuit training, cutting mileage does wonder for my weight training time! I should manage to lift weights three times next week too.
My morning heart rates have been low, 39-42 bpm, but my sleeping patterns have been hit and miss. The night before the 10k race only managed two hours of sleep as I had to work 12-hours. Wednesday awoke earlier to accomplish Long Run, but only slept 6 hours. The rest of the week I did sleep 7-8 hours with several naps after runs as well. Next week I'll have plenty of time to sleep and nap as my mileage will be reduced due to tapering for marathon.
Sunday: General Aerobic Run, 10 miles.
Monday: Rest Day.
Tuesday: Recovery Run, 7 miles.
Wednesday: Long Run, 17 miles.
Thursday: Taper Run, 7 miles.
Friday: Taper Run, 6 miles.
Saturday: 10k Race, 6.2 miles.
Total weekly miles: 53.2 miles.
Saturday, November 17, 2007
Turkey Trot Photos
Looks familiar? Same course finish as August's Police & Fire Department 10k race, same racing outfit, but a faster time in the Turkey Trot 10k! The similar photos from August can be view here.
27th Annual Turkey Trot 10k Race
Over 500 runners showed up for this year's Turkey Trot!! This is my first Turkey Trot 10k race as it's usually within my tapering for the Las Vegas Marathon, this year the Turkey Trot will be my tune-up race for the marathon. The weather is absolutely perfect, 57 degrees at the start (6:00 a.m.) with winds southwest at 5 mph.
The course is the exact same tough course as last August's "5th Annual Police & Fire Department 10k Race" that starts at the Las Vegas Outlet Mall. I'm very familiar with this hilly course as I ran it in August and set a personal record of 50:10.
I went to bed at 2:30 a.m. (yup, I worked race night) and awoke at 4:30 a.m. Needless to say, two hours of sleep isn't enough rest for racing, nevertheless, I'll strive to do my best. Did my usual morning routine, breakfast of raisin bran with sliced bananas, chased down with orange Gatorade followed by a long bathroom break. I then woke my mind by reading the about.com's running forum and friend's blogs, which never fails to motivate me. Dressed for success with red shorts, black singlet and my favorite racing shoes, "ASICS Gel-DS Trainer #12." I then crawled into my Oldsmobile and headed for the race. Arrived at the course around 5:30 a.m. and did my warmup of walking, then jogging, followed by running a couple of strides.
I've set my "Garmin Forerunner 301" virtual partner for a 7:40 minute pace, which would be a personal record of 47:38. He'll be the one to beat during this race. At the starting line I've positioned myself in the third row deep within the closest line to the first tangent.
Mile 1: Time 7:25 minute mile. Average heart rate 170 bpm. (note: my maximum heart rate is 191 bpm) Ran one lap around the Las Vegas Outlet Center, sharp right hand turn on to Warm Springs Road, than another right turn on Haven Road. So many more runners than last summer on this course and couldn't make the first two tangents close enough due to the crowd, but hoping the runners will spread out more after the first mile.
Mile 2: Time 7:03 minute mile. Accumulated time: 14:29. Average heart rate 178 bpm. Ran down Haven Street, made a perfect tangent cut on the left turn on Eldorado Road. I'm running much too fast as I'm going downhill and resolved to slow myself down the next mile. My "Garmin 301" virtual partner is helping me tremendously with setting a pace as I vow to beat him this time.
Mile 3: Time 7:07 minute mile. Accumulated time: 21:37. Average heart rate 175 bpm. Eldorado Road to Paradise Road, which is one steep downhill, it's going to be a killer coming back uphill. I'm still running a little too fast, but my heart rate is still in the zone. I'm just floating down the hill and feel I should take advantage of the gravity's pull. I'm a tenth of a mile ahead of my virtual partner, but know he'll catch up during the uphill stretch.
Mile 4: Time, 8:01 minute mile. Accumulated time: 29:38. Average heart rate: 176 bpm. I'm still doing well with the many tangents, straight through to one tangent and hug the corners. Right turn on Paradise, turnaround on Robindale (lost many valuable seconds maneuvering around orange traffic cone), and back to the starting line via the treacherous uphill on Eldorado Road. The uphill section is causing many runners to slow down and some are even walking. I'm being deceived by my passing so many runners that I didn't realize my own pace has slowed down dramatically, glanced at my Garmin and realized I must get back on track!
Mile 5: Time, 7:49 minute mile. Accumulated time: 37:27. Average heart rate: 179 bpm. Still running uphill and I'm still slightly ahead of my Garmin's virtual partner, if I can just keep pushing hard up this blasted hill. One female runner passes me and resolved to catch her as to help motivate me to race harder.
Mile 6: Time, 7:51 minute mile. Accumulated time: 45:19. Average heart rate: 180 bpm. Passed the female runner who caught me last mile. Making perfect tangents with no runners in my way! Left turn on Haven Road, Sharp left turn on Warm Springs Road, and a loop around the Mall...my body is hurting, left ankle is pleading, I'm huffing and puffing; so very close to finishing, must hang on.
Finish Line. The last stretch to the finish line, I can see the timer ticking away, tried to pick up my pace, and my virtual partner IS falling behind! My heart rate at the finish line was 188 bpm and was too out of breath to see what's my time. After I stopped panting realized I finished with a new personal record of 46:46!! My pace was 7:31 minute miles and I beat my Garmin's virtual partner by 52 seconds!
I won the the 2nd Place Award in the 55-59 age group! The runner who took first place in my age group was from Ireland...yup, they had to get an outsider to beat me!
The course is the exact same tough course as last August's "5th Annual Police & Fire Department 10k Race" that starts at the Las Vegas Outlet Mall. I'm very familiar with this hilly course as I ran it in August and set a personal record of 50:10.
I went to bed at 2:30 a.m. (yup, I worked race night) and awoke at 4:30 a.m. Needless to say, two hours of sleep isn't enough rest for racing, nevertheless, I'll strive to do my best. Did my usual morning routine, breakfast of raisin bran with sliced bananas, chased down with orange Gatorade followed by a long bathroom break. I then woke my mind by reading the about.com's running forum and friend's blogs, which never fails to motivate me. Dressed for success with red shorts, black singlet and my favorite racing shoes, "ASICS Gel-DS Trainer #12." I then crawled into my Oldsmobile and headed for the race. Arrived at the course around 5:30 a.m. and did my warmup of walking, then jogging, followed by running a couple of strides.
I've set my "Garmin Forerunner 301" virtual partner for a 7:40 minute pace, which would be a personal record of 47:38. He'll be the one to beat during this race. At the starting line I've positioned myself in the third row deep within the closest line to the first tangent.
Mile 1: Time 7:25 minute mile. Average heart rate 170 bpm. (note: my maximum heart rate is 191 bpm) Ran one lap around the Las Vegas Outlet Center, sharp right hand turn on to Warm Springs Road, than another right turn on Haven Road. So many more runners than last summer on this course and couldn't make the first two tangents close enough due to the crowd, but hoping the runners will spread out more after the first mile.
Mile 2: Time 7:03 minute mile. Accumulated time: 14:29. Average heart rate 178 bpm. Ran down Haven Street, made a perfect tangent cut on the left turn on Eldorado Road. I'm running much too fast as I'm going downhill and resolved to slow myself down the next mile. My "Garmin 301" virtual partner is helping me tremendously with setting a pace as I vow to beat him this time.
Mile 3: Time 7:07 minute mile. Accumulated time: 21:37. Average heart rate 175 bpm. Eldorado Road to Paradise Road, which is one steep downhill, it's going to be a killer coming back uphill. I'm still running a little too fast, but my heart rate is still in the zone. I'm just floating down the hill and feel I should take advantage of the gravity's pull. I'm a tenth of a mile ahead of my virtual partner, but know he'll catch up during the uphill stretch.
Mile 4: Time, 8:01 minute mile. Accumulated time: 29:38. Average heart rate: 176 bpm. I'm still doing well with the many tangents, straight through to one tangent and hug the corners. Right turn on Paradise, turnaround on Robindale (lost many valuable seconds maneuvering around orange traffic cone), and back to the starting line via the treacherous uphill on Eldorado Road. The uphill section is causing many runners to slow down and some are even walking. I'm being deceived by my passing so many runners that I didn't realize my own pace has slowed down dramatically, glanced at my Garmin and realized I must get back on track!
Mile 5: Time, 7:49 minute mile. Accumulated time: 37:27. Average heart rate: 179 bpm. Still running uphill and I'm still slightly ahead of my Garmin's virtual partner, if I can just keep pushing hard up this blasted hill. One female runner passes me and resolved to catch her as to help motivate me to race harder.
Mile 6: Time, 7:51 minute mile. Accumulated time: 45:19. Average heart rate: 180 bpm. Passed the female runner who caught me last mile. Making perfect tangents with no runners in my way! Left turn on Haven Road, Sharp left turn on Warm Springs Road, and a loop around the Mall...my body is hurting, left ankle is pleading, I'm huffing and puffing; so very close to finishing, must hang on.
Finish Line. The last stretch to the finish line, I can see the timer ticking away, tried to pick up my pace, and my virtual partner IS falling behind! My heart rate at the finish line was 188 bpm and was too out of breath to see what's my time. After I stopped panting realized I finished with a new personal record of 46:46!! My pace was 7:31 minute miles and I beat my Garmin's virtual partner by 52 seconds!
I won the the 2nd Place Award in the 55-59 age group! The runner who took first place in my age group was from Ireland...yup, they had to get an outsider to beat me!
Friday, November 16, 2007
Day Before Tune-Up 10k Race
Daily Quote: "Tune-up races serve two purposes. First, they provide feedback on our fitness, reducing an element of uncertainty about your marathon preparation. Second, they make you go through the nerves of racing, helping to reduce anxiety in the last few days and hours before the marathon. When you're at your limit in the marathon, feeling tired, wondering whether you can hang on even though there are still 10 miles to go, it helps to have been trhough the demands of racing at shorter distances. Even though the ultimate test (the marathon) is crueler, the preparation gained from shorter races is priceless." Pfitzinger/Douglas, "Advanced Marathoning," pg 36.
Today is my last taper run before the "27th Annual Turkey Trot 10k Race!"
6 miles, Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back to Sun Coast Hotel and Casino, 9:30 a.m., Sunny, 60 degrees, no wind. Average heart rate: 140. Cardiac Drift, 149 bpm. (Note: my maximum heart rate is 191 bpm.) Slow and easy run, no aches or pain. I'm already getting butterflies for tomorrow's race!
I would normally run Torrey Pines Road that partially covers the New Las Vegas Marathon course, but noticed the street is closed as the City of Las Vegas is paving the road with new asphalt! A nice new smooth surface for us marathoners! I could have ran on Torrey Pines concrete sidewalk, which is a harder and an uneven surface; opted to run up Alta Road to Sun Coast Hotel instead. Alta Road is the main bicycle route to Red Rock Canyon and crosses many busy intersections and has a steady 4% grade, something I should avoid for an easy taper...decided it wouldn't be a problem if I ran Alta Road very slowly.
I'll be leaving for work early today as to pick up my race packet. I have to work until 2:00 a.m. and the 10k race starts at 6:00 a.m., it going to be tough to race with so little sleep; wish I could take the time off from work, unfortunately we need the money badly.
Today is my last taper run before the "27th Annual Turkey Trot 10k Race!"
6 miles, Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back to Sun Coast Hotel and Casino, 9:30 a.m., Sunny, 60 degrees, no wind. Average heart rate: 140. Cardiac Drift, 149 bpm. (Note: my maximum heart rate is 191 bpm.) Slow and easy run, no aches or pain. I'm already getting butterflies for tomorrow's race!
I would normally run Torrey Pines Road that partially covers the New Las Vegas Marathon course, but noticed the street is closed as the City of Las Vegas is paving the road with new asphalt! A nice new smooth surface for us marathoners! I could have ran on Torrey Pines concrete sidewalk, which is a harder and an uneven surface; opted to run up Alta Road to Sun Coast Hotel instead. Alta Road is the main bicycle route to Red Rock Canyon and crosses many busy intersections and has a steady 4% grade, something I should avoid for an easy taper...decided it wouldn't be a problem if I ran Alta Road very slowly.
I'll be leaving for work early today as to pick up my race packet. I have to work until 2:00 a.m. and the 10k race starts at 6:00 a.m., it going to be tough to race with so little sleep; wish I could take the time off from work, unfortunately we need the money badly.
Thursday, November 15, 2007
A Recovery AND Taper Run
Daily Quote: "Tune-up races are important benchmarks of your fitness and prepare you mentally for the rigors of racing. Because less is at stake, even the toughest workout isn't as mentally demanding as a race. After all, in a race, when you're competing against other runners, there's a fine margin between relative success and relative failure. Similarly, in a race you're committed to finish (or you should be) whether you're having a good day or a lousy day; in a workout, if things aren't going well, you can always stop early with your pride relatively intact. --Pfitzinger/Douglas, "Advanced Marathoning," pg 36.
Today is a Recovery Run from yesterday's Long Run AND a Taper Run for this upcoming Tune-up Race, The "27th Annual Turkey Trot 10k Race."
Recovery/Taper Run.7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. 10:15 a.m. Out and back to Smoke Ranch. 66 degrees with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 144 bpm. Cardiac drift. 152 bpm. Left ankle feels so much better today, but will continue icing and pampering the ankle.
Wednesday, November 14, 2007
Last Long Run Before Marathon!
Daily Quote: "Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize." 1 Corinthians 9:24
Today is my last Long Run before the "2007 New Las Vegas Marathon" on December 2nd. I had originally planned a 22-miler as the last Long Run, but since my body is still tired and probably a bit overtrained, decided on a 17-miler instead. This week has been a cutback in mileage due to overtraining symptoms, but that's o.k., I'll just consider this part of a three week marathon taper.
Long Run.
17 miles. Time, 2:32. Overall Pace: 8:59 minute miles. Out and back to Martin Luther King Blvd (traverses the northern route of the New Las Vegas Marathon). The last three miles was at marathon pace of 8:00 minutes per mile. Average heart rate 144 bpm. Cardiac Drift 166 bpm. (Note: maximum heart rate is 191 bpm.) Left ankle slightly sore and will ice and pamper the ankle for the next two days.
Last year's marathon training I accomplished three 20+ Long Runs. This year's I had went crazy and ran six 20+ Long Runs! The Long Runs progressed like this: 17, 20, 18, 20, 18, 16, 20, 20, 21, 18, 20, 17. My hopes are that I haven't peaked in my training too early and that I'll arrive on the starting line healthy, fit and ready to PR!
The next two days I'll spend on recovery as to prepare for Saturday's 10k Turkey Trot Race.
Today is my last Long Run before the "2007 New Las Vegas Marathon" on December 2nd. I had originally planned a 22-miler as the last Long Run, but since my body is still tired and probably a bit overtrained, decided on a 17-miler instead. This week has been a cutback in mileage due to overtraining symptoms, but that's o.k., I'll just consider this part of a three week marathon taper.
Long Run.
17 miles. Time, 2:32. Overall Pace: 8:59 minute miles. Out and back to Martin Luther King Blvd (traverses the northern route of the New Las Vegas Marathon). The last three miles was at marathon pace of 8:00 minutes per mile. Average heart rate 144 bpm. Cardiac Drift 166 bpm. (Note: maximum heart rate is 191 bpm.) Left ankle slightly sore and will ice and pamper the ankle for the next two days.
Last year's marathon training I accomplished three 20+ Long Runs. This year's I had went crazy and ran six 20+ Long Runs! The Long Runs progressed like this: 17, 20, 18, 20, 18, 16, 20, 20, 21, 18, 20, 17. My hopes are that I haven't peaked in my training too early and that I'll arrive on the starting line healthy, fit and ready to PR!
The next two days I'll spend on recovery as to prepare for Saturday's 10k Turkey Trot Race.
Tuesday, November 13, 2007
Two Easy Days in a Row!
Daily Quote: "Find your own line between enough and to much running, and stay just a little on the low side of it. That's the basic rule in all training. 'The harder you work, the better you'll be' and 'It has to hurt to do any good' are myths." --Runner's World Training Diary
Today is a easy Recovery Run, which makes for two easy days in a row, which is rather unusual for me, but I'm striving to recover from overtraining.
Recovery Run.
7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Westwind Road. 10:30 a.m. 71 degrees, Sunny skies with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 144 bpm. Cardiac drift, 151 bpm. My body feels very good, no aches nor pain AND I felt eager getting out the front door again!!
Tomorrow I won't attempt my planned 22-miler, but will run a shorter 17-miler instead. Thursday I'll start tapering for Saturday's 10k Tune-up Race, "The 27th Annual Turkey Trot."
Today is a easy Recovery Run, which makes for two easy days in a row, which is rather unusual for me, but I'm striving to recover from overtraining.
Recovery Run.
7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Westwind Road. 10:30 a.m. 71 degrees, Sunny skies with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 144 bpm. Cardiac drift, 151 bpm. My body feels very good, no aches nor pain AND I felt eager getting out the front door again!!
Tomorrow I won't attempt my planned 22-miler, but will run a shorter 17-miler instead. Thursday I'll start tapering for Saturday's 10k Tune-up Race, "The 27th Annual Turkey Trot."
Monday, November 12, 2007
Rest Day, Thanks Allen!
Daily Quote: "Life is short... running makes it seem longer." --Baron Hansen
Today was suppose to be a Middle-Long Run of 15 miles with four miles at marathon pace, BUT decided I'm too tired and exhausted and my body is telling me I'm overtrained. I've been in denial the last several days, trying to run through the fatigue as this is my last hard week before the marathon taper. Allen's comment yesterday in my blog helped make the decision of forcing myself to take a rest day easier...THANKS ALLEN!!
Today was suppose to be a Middle-Long Run of 15 miles with four miles at marathon pace, BUT decided I'm too tired and exhausted and my body is telling me I'm overtrained. I've been in denial the last several days, trying to run through the fatigue as this is my last hard week before the marathon taper. Allen's comment yesterday in my blog helped make the decision of forcing myself to take a rest day easier...THANKS ALLEN!!
Sunday, November 11, 2007
Only One More Tough Week!
Daily Quote: "There is no time to think about how much I hurt; there is only time to run." --Ben Logsdon
This morning I'm feeling a little better, my left shoulder is still aching slightly from lifting luggage last Friday, my left ankle hasn't been nagging me like yesterday, but have a new rash on my lower back due from a polyester wash tag from my running shorts (I cut the tag off this afternoon). Also, I've been having problems with procrastinating getting out that front door; I'm having a lingering fatigue that lasts all day. It helps to remind myself that I only have one more tough. high mileage week before my two week taper; must take it one day at a time. My morning heart rate today is still relatively low, 42 bpm, therefore I don't think I'm suffering from overtraining, and I'm getting enough sleep, just tired from high mileage training.
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. 10:00 a.m., Sunny 63-66 degrees. Winds SW @ 5 mph. Average heart rate: 140 bpm. Cardiac Drift 156 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. Today I played a game with the city's CATA bus, I strive to keep up with the bus down Smoke Ranch Road...I was able to wave at the driver at three separate bus stops. The last stop the bus driver gave me a mock fierce look and sped away, wasn't able to catch him again. I wonder if the driver refused to let passengers off the next stop?!?
This morning I'm feeling a little better, my left shoulder is still aching slightly from lifting luggage last Friday, my left ankle hasn't been nagging me like yesterday, but have a new rash on my lower back due from a polyester wash tag from my running shorts (I cut the tag off this afternoon). Also, I've been having problems with procrastinating getting out that front door; I'm having a lingering fatigue that lasts all day. It helps to remind myself that I only have one more tough. high mileage week before my two week taper; must take it one day at a time. My morning heart rate today is still relatively low, 42 bpm, therefore I don't think I'm suffering from overtraining, and I'm getting enough sleep, just tired from high mileage training.
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. 10:00 a.m., Sunny 63-66 degrees. Winds SW @ 5 mph. Average heart rate: 140 bpm. Cardiac Drift 156 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. Today I played a game with the city's CATA bus, I strive to keep up with the bus down Smoke Ranch Road...I was able to wave at the driver at three separate bus stops. The last stop the bus driver gave me a mock fierce look and sped away, wasn't able to catch him again. I wonder if the driver refused to let passengers off the next stop?!?
Saturday, November 10, 2007
SUMMARY, WEEK 45
Daily Quote: "Every athlete has doubts. Elite runners in particular are insecure people. You need someone to affirm that what you are doing is right." --Lynn Jennings
Today is a General Aerobic Run.
10 miles. Time, 1:31. Overall Pace, 9:06 minute miles. Out and back from home to Brittney Mews. 9:30 a.m., Sunny 55-59 degrees. Winds SW @ 10 mph. Average heart rate: 145 bpm. Cardiac Drift 160 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. My left ankle feels fine today, the RICE treatments are paying off.
SUMMARY FOR WEEK OF NOVEMBER 4-10, 2007
THREE more weeks until the "2007 New Las Vegas Marathon!" Last week was the first week of a 4-week training block (This cycle will increase my mileage the first two weeks and use the following two weeks for marathon taper). I've set a new personal weekly high of 96 miles!! I would love to reach 100 miles in weekly training, but should wait until next year to reach that milestone; my body is pretty sore, particularly my left ankle, and may repeat or even reduce next week's mileage...for the moment I'll be deciding day-to-day how much additional training I can handle without breaking down.
I'm currently 168 pounds on a six foot frame, which is the same weight as last week...I'm rather surprised as I've been eating constantly and thought I would actually be gaining weight. The high mileage must be keeping my metabolism up and the body weight stable, nevertheless, I should strive to lose more weight before the marathon.
I'm ashamed to admit it, but only did one weight circuit training last week, just not enough time in the day to do all the additional crosstraining exercises and still increase mileage. I'll strive to do better next week.
My morning heart rates have remained low, 40-44 bpm. I'm pretty happy that I managed 7-8 hours throughout the week AND slept 10 hours yesterday! I'm also taking short naps (approximately 20 minutes) after my Long Run and Medium Long Run.
A short recap of last week's mileage:
Sunday: Medium-Long Run, 15 miles.
Monday: General Aerobic Run, 10 miles.
Tuesday: Doubles, AM: Recovery Run, 7 miles. Later AM: Recovery Run, 7 miles.
Wednesday: Long Run, 20 miles.
Thursday: Doubles, AM: Recovery Run, 7 miles. Later AM: General Aerobic Run, 8 miles.
Friday: Medium-Long Run + MP Tempo, 12 miles.
Saturday: General Aerobic Run,
Total Weekly Miles: 96 miles.
Today is a General Aerobic Run.
10 miles. Time, 1:31. Overall Pace, 9:06 minute miles. Out and back from home to Brittney Mews. 9:30 a.m., Sunny 55-59 degrees. Winds SW @ 10 mph. Average heart rate: 145 bpm. Cardiac Drift 160 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. My left ankle feels fine today, the RICE treatments are paying off.
SUMMARY FOR WEEK OF NOVEMBER 4-10, 2007
THREE more weeks until the "2007 New Las Vegas Marathon!" Last week was the first week of a 4-week training block (This cycle will increase my mileage the first two weeks and use the following two weeks for marathon taper). I've set a new personal weekly high of 96 miles!! I would love to reach 100 miles in weekly training, but should wait until next year to reach that milestone; my body is pretty sore, particularly my left ankle, and may repeat or even reduce next week's mileage...for the moment I'll be deciding day-to-day how much additional training I can handle without breaking down.
I'm currently 168 pounds on a six foot frame, which is the same weight as last week...I'm rather surprised as I've been eating constantly and thought I would actually be gaining weight. The high mileage must be keeping my metabolism up and the body weight stable, nevertheless, I should strive to lose more weight before the marathon.
I'm ashamed to admit it, but only did one weight circuit training last week, just not enough time in the day to do all the additional crosstraining exercises and still increase mileage. I'll strive to do better next week.
My morning heart rates have remained low, 40-44 bpm. I'm pretty happy that I managed 7-8 hours throughout the week AND slept 10 hours yesterday! I'm also taking short naps (approximately 20 minutes) after my Long Run and Medium Long Run.
A short recap of last week's mileage:
Sunday: Medium-Long Run, 15 miles.
Monday: General Aerobic Run, 10 miles.
Tuesday: Doubles, AM: Recovery Run, 7 miles. Later AM: Recovery Run, 7 miles.
Wednesday: Long Run, 20 miles.
Thursday: Doubles, AM: Recovery Run, 7 miles. Later AM: General Aerobic Run, 8 miles.
Friday: Medium-Long Run + MP Tempo, 12 miles.
Saturday: General Aerobic Run,
Total Weekly Miles: 96 miles.
Friday, November 9, 2007
Cautious Tempo Run
Daily Quote: "Bill Bowerman was, and is, and ever shall be a generous, ornery, profane, beatific, unyielding, antic, impenetrably complex Oregon original. As a freshman, I found him deeply disturbing. Once he bet me a case of Nutrament that I couldn't break 2.00 for the 880 on a freezing Saturday morning. I ran with control, hitting the 440 in 60. I could feel myself accelerating in the last lap. Near the finish I knew I'd done it. I slowed and turned, gasping to hear the time. "2.00,3" he said. "Good try." I leaped on him, screaming made insane with outrage. He allowed me to wrestle the watch away from him. It read 1.56,6." --Kenny Moore
No weight circuit training today, I was too tired and opted to return home and sleep instead. I feel a little guilty about skipping my strength workout, which is pretty silly, if I need the rest I shouldn't feel guilty.
Today is a Medium-Long Run + Marathon Pace Miles.
12 miles. Time, 1:42 . Overall Pace, 8:30. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 8 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: 149 bpm. Cardiac drift: 169 bpm. I was very cautious during my Tempo Run, if my left ankle showed any additional strain I planned to shut down the workout. Fortunately, after my two mile warmup my left ankle felt fine and proceeded to have a very productive workout. I'll continue to keep a close eye on my ankle and use RICE treatments.
No weight circuit training today, I was too tired and opted to return home and sleep instead. I feel a little guilty about skipping my strength workout, which is pretty silly, if I need the rest I shouldn't feel guilty.
Today is a Medium-Long Run + Marathon Pace Miles.
12 miles. Time, 1:42 . Overall Pace, 8:30. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 8 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: 149 bpm. Cardiac drift: 169 bpm. I was very cautious during my Tempo Run, if my left ankle showed any additional strain I planned to shut down the workout. Fortunately, after my two mile warmup my left ankle felt fine and proceeded to have a very productive workout. I'll continue to keep a close eye on my ankle and use RICE treatments.
Thursday, November 8, 2007
Sort of Recovery
Daily Quote: "Running is like mouthwash; if you can feel the burn, it's working." --Brian Tackett
Today is "Doubles" when I run twice in one day. Today is a little different, I ran a Recovery Run in the early morning, and a longer General Aerobic Run when I awoke.
Early AM. After work and before bedtime: Recovery Run. 7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. 2:15 a.m. Out and back to Smoke Ranch. Calm night, 55 degrees with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 144 bpm. Cardiac drift. 151 bpm.
Later AM. After sleeping eight hours. General Aerobic Run. 8 miles. Time, 1:16. Overall Pace, 9:30 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:30 a.m. 64 degrees, Sunny skies with 8 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. My left ankle is a little sore, but other than the ankle my body feels fine. I'm nervous about tomorrow's Tempo Run, if my ankle is still sore, I'll run a Recovery Run instead. I feel like kicking myself, I shouldn't have added additional miles and just had my normal Recovery Runs...it's too close to my marathon to get an injury!!!
Today is "Doubles" when I run twice in one day. Today is a little different, I ran a Recovery Run in the early morning, and a longer General Aerobic Run when I awoke.
Early AM. After work and before bedtime: Recovery Run. 7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. 2:15 a.m. Out and back to Smoke Ranch. Calm night, 55 degrees with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 144 bpm. Cardiac drift. 151 bpm.
Later AM. After sleeping eight hours. General Aerobic Run. 8 miles. Time, 1:16. Overall Pace, 9:30 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:30 a.m. 64 degrees, Sunny skies with 8 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. My left ankle is a little sore, but other than the ankle my body feels fine. I'm nervous about tomorrow's Tempo Run, if my ankle is still sore, I'll run a Recovery Run instead. I feel like kicking myself, I shouldn't have added additional miles and just had my normal Recovery Runs...it's too close to my marathon to get an injury!!!
Wednesday, November 7, 2007
Tough Long Run
Daily Quote: "You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face." --Gatorade
Early AM (2:15 a.m.): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I was exhausted from working last night, not because it was busy, but because it was slow and walked 90 minutes around the cab staging otherwise known as "the pit."
Today the temperature reached 83 degrees, which tied the high temperature for this date! Needless to say, I had a tough time with today's 20-miler due to a late start and running hot!
Long Run. (after sleeping seven hours)
20 miles. Time, 3:11. Overall pace, 9:33 minute miles. 10:30 a.m., Sunny 77-81 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.) My intentions was to run a 22-miler, but I started later than I should, and decided to run my usual 20-miler. I did accomplish seven hours of sleep, nevertheless, must run earlier to avoid the heat. I brought plenty of fluids, still a tough workout as I struggled through the last mile's marathon pace.
Wore my new Garmin Forerunner 305 for the first time and it worked like a charm!! Since I've owned a Garmin 205 previously (doesn't have the heart rate monitor like the 305's model), the learning curve is much easier; I still need to set the alarm settings for my heart rate perimeters.
Early AM (2:15 a.m.): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I was exhausted from working last night, not because it was busy, but because it was slow and walked 90 minutes around the cab staging otherwise known as "the pit."
Today the temperature reached 83 degrees, which tied the high temperature for this date! Needless to say, I had a tough time with today's 20-miler due to a late start and running hot!
Long Run. (after sleeping seven hours)
20 miles. Time, 3:11. Overall pace, 9:33 minute miles. 10:30 a.m., Sunny 77-81 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.) My intentions was to run a 22-miler, but I started later than I should, and decided to run my usual 20-miler. I did accomplish seven hours of sleep, nevertheless, must run earlier to avoid the heat. I brought plenty of fluids, still a tough workout as I struggled through the last mile's marathon pace.
Wore my new Garmin Forerunner 305 for the first time and it worked like a charm!! Since I've owned a Garmin 205 previously (doesn't have the heart rate monitor like the 305's model), the learning curve is much easier; I still need to set the alarm settings for my heart rate perimeters.
Tuesday, November 6, 2007
New Toy!
Daily Quote: "Some people don't have the guts for distance racing. The polite term for them is sprinters." --anonymous
Today I purchased a Garmin Forerunner 305! I visited the Sport Chalet and they only had a display model, but the store manager let me have the model for a steal...$199.00!! It's in the charger now, and should be able to use it for tomorrow's Long Run.
Today is "Doubles" when I run twice in one day.
Early AM. After work and before bedtime: Recovery Run. 7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. 2:15 a.m. Out and back to Smoke Ranch. Calm night, 58 degrees with 7 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 143 bpm. Cardiac drift. 150 bpm. Normally I would run 6 miles after work, but was enjoying my run so much that I stretched the distance to 7 miles.
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:08. Overall Pace, 9:42 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:30 a.m. 64 degrees, Sunny skies with 8 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. I skipped my usual nap and went shopping, finally found a Garmin 305...it feels like Christmas!
Today I purchased a Garmin Forerunner 305! I visited the Sport Chalet and they only had a display model, but the store manager let me have the model for a steal...$199.00!! It's in the charger now, and should be able to use it for tomorrow's Long Run.
Today is "Doubles" when I run twice in one day.
Early AM. After work and before bedtime: Recovery Run. 7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. 2:15 a.m. Out and back to Smoke Ranch. Calm night, 58 degrees with 7 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 143 bpm. Cardiac drift. 150 bpm. Normally I would run 6 miles after work, but was enjoying my run so much that I stretched the distance to 7 miles.
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:08. Overall Pace, 9:42 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:30 a.m. 64 degrees, Sunny skies with 8 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. I skipped my usual nap and went shopping, finally found a Garmin 305...it feels like Christmas!
Monday, November 5, 2007
The Switcheroo
Daily Quote: "Other people may not have high expectations of me, but I have high expectations for myself." -- Shannon Miller
Normally I would run a Medium Long Run today and yesterday would have been a General Aerobic Run....but, decided to run a Medium Long Run yesterday as this would give me two relatively easy days before Wednesday's Long Run. Last week's Long Run I was slower and more sore than normal, I'm hoping this small switcheroo will give me a stronger Long Run and less chance of injury. I only have two 20+ Long Runs left before I start my taper.
Early AM (2:15 a.m.): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I'm not sure what I'll do about my weight training during the upcoming marathon taper...maybe the week before the marathon not do any weights as to be totally rested and recovered?!?
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. 9:00 a.m., Sunny 63-66 degrees. Winds SW @ 5 mph. Average heart rate: 140 bpm. Cardiac Drift 156 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. Body feel strong and fit, could have ran faster, but striving to stay within the heart rate perimeters for a General Aerobic Run.
Called several sport stores and running stores today, they don't carry the Garmin Forerunner lines as they can't compete with online prices. One running shoe store owner recommended I contact Walmart.com as they have prices that nobody can compete against. Unfortunately, I prefer not to purchase anything from Walmart due to their unfair labor practices.
Normally I would run a Medium Long Run today and yesterday would have been a General Aerobic Run....but, decided to run a Medium Long Run yesterday as this would give me two relatively easy days before Wednesday's Long Run. Last week's Long Run I was slower and more sore than normal, I'm hoping this small switcheroo will give me a stronger Long Run and less chance of injury. I only have two 20+ Long Runs left before I start my taper.
Early AM (2:15 a.m.): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I'm not sure what I'll do about my weight training during the upcoming marathon taper...maybe the week before the marathon not do any weights as to be totally rested and recovered?!?
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. 9:00 a.m., Sunny 63-66 degrees. Winds SW @ 5 mph. Average heart rate: 140 bpm. Cardiac Drift 156 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. Body feel strong and fit, could have ran faster, but striving to stay within the heart rate perimeters for a General Aerobic Run.
Called several sport stores and running stores today, they don't carry the Garmin Forerunner lines as they can't compete with online prices. One running shoe store owner recommended I contact Walmart.com as they have prices that nobody can compete against. Unfortunately, I prefer not to purchase anything from Walmart due to their unfair labor practices.
Sunday, November 4, 2007
To Turkey Trot or Not?
Daily Quote: "To win without risk is to triumph without glory."
-Pierre Cornielle
Should I run the Turkey Trot 10k this year? In the past I wouldn't even consider running the Turkey Trot as it was always in the middle of my taper for the "New Las Vegas Marathon." This year is different, as I'm experimenting with a two week taper AND the Turkey Trot is being held the Saturday before Thanksgiving, November 17th. I'll wait until the Friday before the race to decide whether or not I'll run.
Today is a Medium-Long Run.
15 miles. Time, 2:15. Overall Pace, 9:00 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. 7:30 a.m.! Sunny, 60-69 degrees, Wind SW at 10 mph. Average heart rate: 140 bpm. Cardiac drift: 153 bpm. (Note: my maximum heart rate is 191 bpm). No aches nor pain.
Went to bed early last night so I can awake earlier...day light savings time change and temperature to reach 83 degrees today and didn't want to fight the heat. Difficult to maintain pace without my trusty Garmin, trying to calculate my marathon pace during the last two miles wasn't easy either. My fingers will do the walking through the Yellow Pages for a Garmin Forerunner 305 this week.
Our bowling team, "One Wonders" won three games out of four (won two games and pins overall) We're now in second place in the Gorman Bishop Bowling League. My bowling average went up again, it's now 160! The team that didn't show up a couple of weeks ago still needs to make up those games, therefore we could still crawl back to first place during the week.
-Pierre Cornielle
Should I run the Turkey Trot 10k this year? In the past I wouldn't even consider running the Turkey Trot as it was always in the middle of my taper for the "New Las Vegas Marathon." This year is different, as I'm experimenting with a two week taper AND the Turkey Trot is being held the Saturday before Thanksgiving, November 17th. I'll wait until the Friday before the race to decide whether or not I'll run.
Today is a Medium-Long Run.
15 miles. Time, 2:15. Overall Pace, 9:00 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. 7:30 a.m.! Sunny, 60-69 degrees, Wind SW at 10 mph. Average heart rate: 140 bpm. Cardiac drift: 153 bpm. (Note: my maximum heart rate is 191 bpm). No aches nor pain.
Went to bed early last night so I can awake earlier...day light savings time change and temperature to reach 83 degrees today and didn't want to fight the heat. Difficult to maintain pace without my trusty Garmin, trying to calculate my marathon pace during the last two miles wasn't easy either. My fingers will do the walking through the Yellow Pages for a Garmin Forerunner 305 this week.
Our bowling team, "One Wonders" won three games out of four (won two games and pins overall) We're now in second place in the Gorman Bishop Bowling League. My bowling average went up again, it's now 160! The team that didn't show up a couple of weeks ago still needs to make up those games, therefore we could still crawl back to first place during the week.
Saturday, November 3, 2007
SUMMARY, WEEK 44
Daily Quote: "Listen to your body. Do not be a blind and deaf tenant."
--Dr. George Sheehan
I received an email from the New Las Vegas Marathon organization with additional information about the course:
--The cast of "Spamalot will have a themed water station at Mile 2.
--Elvis will be keeping runners posted at each mile, marked by 8 foot signs!
--Blue Man Group will perform live at a secret location on the course.
--Emerald Nuts will host snack stations in the last five miles.
--Cirque du Soleil All Star Band will have a live performance at the finish line and all women will receive a rose from FTD!
New technology at the New Las Vegas Marathon too, some sort of disposable timing chip technology that's attached to the race bib...what will they think of next???
Today is a Recovery Run.
7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 10:00 a.m. Sunny, 63-66 degrees with no wind. Average heart rate: 145 bpm. Cardiac Drift: 150 bpm. (Note: my maximum heart rate is 191 bpm) The weather was perfect and felt very relaxed and contented throughout the run. How I LOVE running!!
SUMMARY FOR WEEK OF OCTOBER 28 - NOVEMBER 3, 2007
FOUR more weeks until "2007 New Las Vegas Marathon!" Last week was the fourth 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). My total mileage was 72 miles for this last Recovery Week and feel well rested for the next four weeks training before the marathon. I'm planning on tapering for only two weeks, therefore my next two weeks will be high mileage.
I gained one pound during last week's reduced mileage and I'm currently 168 pounds on a six foot frame. I should be lighter, but not stressing too much about it as I'm now the same exact weight as last year's marathon and did very well.
I accomplished THREE weight circuit sessions last week! Reduced mileage does give me more time for other activities too, such as eating and sleeping!!
My morning heart rates have remained low, 39-43 bpm. Every night I managed 7-8 hours of sound sleep! I even was able to take a long nap after my Long Run.
The last 4 week training block:
Week 41: 92 miles.
Week 42: 92 miles. (repeated last week's mileage as body felt overtrained.
Week 43: 94 miles. (my longest weekly mileage ever!!)
Week 44: 72 Miles. (Recovery Week)
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long Run, 13 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: Long Run, 18 miles.
Thursday: Recovery Run, 7 miles.
Friday: General Aerobic Run, 10 miles.
Saturday: Recovery Run, 7 miles.
Total Weekly Mileage: 72 miles.
--Dr. George Sheehan
I received an email from the New Las Vegas Marathon organization with additional information about the course:
--The cast of "Spamalot will have a themed water station at Mile 2.
--Elvis will be keeping runners posted at each mile, marked by 8 foot signs!
--Blue Man Group will perform live at a secret location on the course.
--Emerald Nuts will host snack stations in the last five miles.
--Cirque du Soleil All Star Band will have a live performance at the finish line and all women will receive a rose from FTD!
New technology at the New Las Vegas Marathon too, some sort of disposable timing chip technology that's attached to the race bib...what will they think of next???
Today is a Recovery Run.
7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 10:00 a.m. Sunny, 63-66 degrees with no wind. Average heart rate: 145 bpm. Cardiac Drift: 150 bpm. (Note: my maximum heart rate is 191 bpm) The weather was perfect and felt very relaxed and contented throughout the run. How I LOVE running!!
SUMMARY FOR WEEK OF OCTOBER 28 - NOVEMBER 3, 2007
FOUR more weeks until "2007 New Las Vegas Marathon!" Last week was the fourth 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). My total mileage was 72 miles for this last Recovery Week and feel well rested for the next four weeks training before the marathon. I'm planning on tapering for only two weeks, therefore my next two weeks will be high mileage.
I gained one pound during last week's reduced mileage and I'm currently 168 pounds on a six foot frame. I should be lighter, but not stressing too much about it as I'm now the same exact weight as last year's marathon and did very well.
I accomplished THREE weight circuit sessions last week! Reduced mileage does give me more time for other activities too, such as eating and sleeping!!
My morning heart rates have remained low, 39-43 bpm. Every night I managed 7-8 hours of sound sleep! I even was able to take a long nap after my Long Run.
The last 4 week training block:
Week 41: 92 miles.
Week 42: 92 miles. (repeated last week's mileage as body felt overtrained.
Week 43: 94 miles. (my longest weekly mileage ever!!)
Week 44: 72 Miles. (Recovery Week)
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long Run, 13 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: Long Run, 18 miles.
Thursday: Recovery Run, 7 miles.
Friday: General Aerobic Run, 10 miles.
Saturday: Recovery Run, 7 miles.
Total Weekly Mileage: 72 miles.
Friday, November 2, 2007
Lazy Day
Daily Quote: "It's rude to count people as you pass them. Out loud."
-Adidas ad
Normally today would be a speed workout, but since I'm still in Recovery Week I'll do a slow General Aerobic Run instead.
General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 8:54 minute miles. Out and back from home to Brittney Mews. 9:30 a.m., Sunny 57-61 degrees. Winds SW @ 5mph. Average heart rate: 142 bpm. Cardiac Drift 150 bpm. (Note: my maximum heart rate is 191 bpm.) I felt very lazy today, after my run spent an hour on the computer than took an hour nap before work. I always feel guilty when I don't do any speed work for the week, although I know I need the recovery.
Played with the Gamin Forerunner trying to fix the darn thing as it still refuses to recharge. When I press the watch against the charging stand it'll momentarily start charging, but as soon as I stop the pressure it stops charging! Obviously something wrong with the connection between watch and charging stand. I'll try and work on the Garmin again tomorrow, I might have to bite the bullet and purchase the newer model.
-Adidas ad
Normally today would be a speed workout, but since I'm still in Recovery Week I'll do a slow General Aerobic Run instead.
General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 8:54 minute miles. Out and back from home to Brittney Mews. 9:30 a.m., Sunny 57-61 degrees. Winds SW @ 5mph. Average heart rate: 142 bpm. Cardiac Drift 150 bpm. (Note: my maximum heart rate is 191 bpm.) I felt very lazy today, after my run spent an hour on the computer than took an hour nap before work. I always feel guilty when I don't do any speed work for the week, although I know I need the recovery.
Played with the Gamin Forerunner trying to fix the darn thing as it still refuses to recharge. When I press the watch against the charging stand it'll momentarily start charging, but as soon as I stop the pressure it stops charging! Obviously something wrong with the connection between watch and charging stand. I'll try and work on the Garmin again tomorrow, I might have to bite the bullet and purchase the newer model.
Thursday, November 1, 2007
New Book, "Strides"
Daily Quote: ""We all know how fast we are, and you can't lie about that. You and I could write poems, and I could say: 'My poem is better' and you could say: 'Mine is better' and who would say? I know people who run faster than me and I know people who run slower than me, and there's no arguing about it." --Ben Cheever
Today I stopped at Border Books and bought a new running book, "Strides," by Ben Cheever. The book should keep me busy during next week when Las Vegas has no major conventions in town and can catch up on my reading in my lonely cab.
The columnist, Karen Holts says, "Strides is a hard book to label. It combines history, memoir and narrative journalism. It’s also an inspirational book, especially for those of us working up the resolve to train for a marathon. Ben traces his own evolution from 28-year-old, cigarette-cadging couch potato to 59-year-old avid marathoner. In the book, he runs all over the world--Iraq, Kenya, the Medoc region of France (where, refreshingly, wine is considered a sports drink). But my favorite part takes place closer to home, when he talks about completing a marathon on the day his father won the Pulitzer."
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I have more energy than usual and felt really pumped after my workout.
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 seven 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, 70-73 degrees with no wind. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm.
Garmin Forerunner 205 is still having problems recharging. Running without my Garmin today is like a car without a speedometer, tachometer and odometer. Today wore my trusty Timex Ironman watch (watch is eight years old and still ticking!) and my Polar Heart Rate Monitor, feels like my training routine three years ago! Fortunately most of my out and back runs from my front door has been done in every direction at least a hundred times and know the mileage marks by heart.
Today I stopped at Border Books and bought a new running book, "Strides," by Ben Cheever. The book should keep me busy during next week when Las Vegas has no major conventions in town and can catch up on my reading in my lonely cab.
The columnist, Karen Holts says, "Strides is a hard book to label. It combines history, memoir and narrative journalism. It’s also an inspirational book, especially for those of us working up the resolve to train for a marathon. Ben traces his own evolution from 28-year-old, cigarette-cadging couch potato to 59-year-old avid marathoner. In the book, he runs all over the world--Iraq, Kenya, the Medoc region of France (where, refreshingly, wine is considered a sports drink). But my favorite part takes place closer to home, when he talks about completing a marathon on the day his father won the Pulitzer."
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I have more energy than usual and felt really pumped after my workout.
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 seven 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, 70-73 degrees with no wind. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm.
Garmin Forerunner 205 is still having problems recharging. Running without my Garmin today is like a car without a speedometer, tachometer and odometer. Today wore my trusty Timex Ironman watch (watch is eight years old and still ticking!) and my Polar Heart Rate Monitor, feels like my training routine three years ago! Fortunately most of my out and back runs from my front door has been done in every direction at least a hundred times and know the mileage marks by heart.
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