Daily Quote: "The Furman FIRST training programs are the most detailed, well-organized, and scientific training programs for runners that I have ever seen." --Amby Burfoot, executive editor of "Runner's World" Magazine And Boston Marathon winner.
I now begin my Boston Marathon training, which is only 16 weeks from today!! My marathon goal is a modest 3:40 result as Boston is a challenging course and I'll be experimenting with a new system, FIRST, (acronym for Furman Institute of Running and Scientific Training) where I'm only running THREE quality runs a week (interval repeats, tempo run, and the Long Run.)
Today is the tempo run and the schedule calls for the following workout,
6 mile run:
2 miles easy,
2 miles @ short tempo pace,
2 miles easy
The purpose of short tempo pace is to improve endurance by raising lactate threshold. The intensity is comfortably hard; 15-45 seconds slower than 5k race pace. My last 5k race was 22:36 (Come Catch A Leprechaun 5k, March 17, 2007)with a pace of 7:16, therefore my short tempo pace shall be 7:36 minute miles. I'll be running a tempo run once every week.
9:00 a.m. Life Fitness Treadmill at a 1% grade. 2 miles at 6.3 mph. (9:31 minute miles) Tempo: 2 miles at 7.9 mph (7:36 minute miles.) 2 miles at 6.3 mph (9:31 minute miles.) Total Time: 53:34. Tough run! My heart rate reached 184 bpm (my maximum heart rate is 191 bpm) and the intensity didn't feel "comfortably hard"...just felt hard! I'm obviously out of shape and hope to remedy this situation as my marathon training continues.
Monday, December 31, 2007
Sunday, December 30, 2007
SUMMARY, WEEK 52
SUMMARY FOR WEEK OF DECEMBER 23-29, 2007
Last week finished my fourth and LAST week of marathon recovery!! Ran a total of 41 miles and now prepared to start training Monday for the 2008 Boston Marathon. I've decided that this spring I'll be training with the "FIRST Training Program," which I'll explain more in detail as my training progresses.
I've added two pounds on my six foot frame and now a whopping 176 pounds!!! I'm not too concerned as when I start marathon training next Monday the weight tends to melt off. I have to lose at least 15 pounds in 16 weeks, which is doable for me.
Accomplished three sessions of weight circuit training. I have returned the leg press machine last week as I no longer feel pain on the upper left hip. The next 16 weeks will be tough to maintain my weight training as I'll be incorporating the vigorous "FIRST Training Program," but will strive to continue lifting weights.
I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-41 bpm. I hope to maintain my good sleeping habits during the next 16 weeks; I have a tendency to sacrifice sleep as to squeeze in my marathon training, something I hope to avoid during this cycle.
A short recap of last week's training:
Monday: Cross-training, Weight Circuit Training.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Cross-training, Weight Circuit Training.
Friday: General Aerobic + Speed, 9 miles with 8x100 meter strides.
Saturday: Recovery Run, 6 miles. Cross-training, Weight Circuit Training.
Sunday: Medium Long Run, 12 miles.
Total weekly mileage: 41 miles.
Last week finished my fourth and LAST week of marathon recovery!! Ran a total of 41 miles and now prepared to start training Monday for the 2008 Boston Marathon. I've decided that this spring I'll be training with the "FIRST Training Program," which I'll explain more in detail as my training progresses.
I've added two pounds on my six foot frame and now a whopping 176 pounds!!! I'm not too concerned as when I start marathon training next Monday the weight tends to melt off. I have to lose at least 15 pounds in 16 weeks, which is doable for me.
Accomplished three sessions of weight circuit training. I have returned the leg press machine last week as I no longer feel pain on the upper left hip. The next 16 weeks will be tough to maintain my weight training as I'll be incorporating the vigorous "FIRST Training Program," but will strive to continue lifting weights.
I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-41 bpm. I hope to maintain my good sleeping habits during the next 16 weeks; I have a tendency to sacrifice sleep as to squeeze in my marathon training, something I hope to avoid during this cycle.
A short recap of last week's training:
Monday: Cross-training, Weight Circuit Training.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Cross-training, Weight Circuit Training.
Friday: General Aerobic + Speed, 9 miles with 8x100 meter strides.
Saturday: Recovery Run, 6 miles. Cross-training, Weight Circuit Training.
Sunday: Medium Long Run, 12 miles.
Total weekly mileage: 41 miles.
Saturday, December 22, 2007
SUMMARY, WEEK 51
Daily Quote: "If a talented runner will do two hard interval sessions and a long run weekly, and fill in with slow running for a total of 100 miles, and if he will stick to the plan for two or three years he will 'get good.'" --Frank Shorter
I would like to continue my hard, high mileage training like Frank Shorter recommends in the above quote, but my next marathon training cycle might be different from last fall's high mileage training as I doubt I can have such mileage increases quickly and safely enough for the 2008 Boston Marathon.
Yesterday I purchased the book, "Run Less, Run Faster" by Pierce, Murr and Moss. The book is based on the FIRST (Furman Institue of Running and Scientific Training) that has emphasis on three quality runs and two aerobic cross-training workouts, what they call the "3PLUS2" program. The testimonials in the book is eye opening! Can I run less mileage and still achieve good results?
I'm hesitant to start the FIRST program as I'm such a believer in LSD and high mileage training that it's hard for me to believe that FIRST will work. Nevertheless, I'm seriously considering the FIRST program as to add a little adventure and spice to my next marathon training cycle without burning myself out from having to train high mileage for another marathon so close to my previous marathon. I'll have plenty of time to read "Run Less, Run Faster" as to ascertain whether to use the program in my next marathon training cycle. I can always return to high mileage training in the fall when preparing for 2008 Zappos Las Vegas Marathon.
SUMMARY FOR WEEK OF December 16-22, 2007
Last week finished my third week of marathon recovery and ran only 31 miles. My ankles are no longer in pain and have only a slight ache in my small upper, inner thigh! I'm confident I can safely add five more miles in next weeks mileage. Two more weeks before I start training for the "2008 Boston Marathon!!"
I've added another pound from last week and now I'm 174 pounds on a six foot frame. I need to stay focus on my diet for the next two weeks during the holiday season...after the next two weeks the weight will naturally come off because of marathon training.
Accomplished three sessions of weight circuit training! I skipped the leg press machine last week as I had developed pain on the upper hip. I may experiment next week with adding the leg press machine, but with lighter weights. It's nice not to have to squeeze in a weight training circuit program due to my low marathon recovery mileage!
I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-41 bpm. I've been sleeping so well at nights that I don't require a nap after my morning runs.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 9 miles.
Monday: Cross-training, Weight circuit training.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 5 miles.
Thursday: Cross-training, Weight circuit training.
Friday: General Aerobic + Speed, 7 miles with 8x100 meter strides.
Saturday: Recovery Run, 5 miles. Weight circuit training (No Leg Press Machine).
Total Weekly Miles: 31 miles.
I would like to continue my hard, high mileage training like Frank Shorter recommends in the above quote, but my next marathon training cycle might be different from last fall's high mileage training as I doubt I can have such mileage increases quickly and safely enough for the 2008 Boston Marathon.
Yesterday I purchased the book, "Run Less, Run Faster" by Pierce, Murr and Moss. The book is based on the FIRST (Furman Institue of Running and Scientific Training) that has emphasis on three quality runs and two aerobic cross-training workouts, what they call the "3PLUS2" program. The testimonials in the book is eye opening! Can I run less mileage and still achieve good results?
I'm hesitant to start the FIRST program as I'm such a believer in LSD and high mileage training that it's hard for me to believe that FIRST will work. Nevertheless, I'm seriously considering the FIRST program as to add a little adventure and spice to my next marathon training cycle without burning myself out from having to train high mileage for another marathon so close to my previous marathon. I'll have plenty of time to read "Run Less, Run Faster" as to ascertain whether to use the program in my next marathon training cycle. I can always return to high mileage training in the fall when preparing for 2008 Zappos Las Vegas Marathon.
SUMMARY FOR WEEK OF December 16-22, 2007
Last week finished my third week of marathon recovery and ran only 31 miles. My ankles are no longer in pain and have only a slight ache in my small upper, inner thigh! I'm confident I can safely add five more miles in next weeks mileage. Two more weeks before I start training for the "2008 Boston Marathon!!"
I've added another pound from last week and now I'm 174 pounds on a six foot frame. I need to stay focus on my diet for the next two weeks during the holiday season...after the next two weeks the weight will naturally come off because of marathon training.
Accomplished three sessions of weight circuit training! I skipped the leg press machine last week as I had developed pain on the upper hip. I may experiment next week with adding the leg press machine, but with lighter weights. It's nice not to have to squeeze in a weight training circuit program due to my low marathon recovery mileage!
I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-41 bpm. I've been sleeping so well at nights that I don't require a nap after my morning runs.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 9 miles.
Monday: Cross-training, Weight circuit training.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 5 miles.
Thursday: Cross-training, Weight circuit training.
Friday: General Aerobic + Speed, 7 miles with 8x100 meter strides.
Saturday: Recovery Run, 5 miles. Weight circuit training (No Leg Press Machine).
Total Weekly Miles: 31 miles.
Thursday, December 20, 2007
My Marathon History
I've ran a total of seven marathons in the last six years and all of them were in Las Vegas! The upcoming 2008 Boston Marathon will be my first marathon outside the State of Nevada. Start drum roll:
February 3, 2002. Las Vegas International Marathon. 4:40:30 Pace: 10:42 minute miles. My first marathon! Point to point course, Starting in Jean, Nevada, and ending in Las Vegas at Sunset Park. Cold, 35 degrees at start, 25 mph headwind, 55 degrees at finish.
February 2, 2003. Las Vegas International Marathon. 4:38:05 Pace: 10:37 minute miles. Same point to point course. Cold, 38 degrees at start with horrible winds, a headwind of 50 mph! 51 degrees at the finish line.
January 25, 2004. Las Vegas International Marathon. 4:21:26 Pace: 9:59 minute miles. Same point to point course. 40 degrees at start, but same old Vegas story with 35 mph headwinds! 55 degrees at finish.
January 30, 2005. Las Vegas International Marathon. 4:06:22 Pace: 9:24 minute miles. This will be the last year the marathon will be a point to point course, unbeknown to me. Cold, 41 degrees at start with 20-25 mph gusts, 55 degrees at finish.
December 4, 2005. New Las Vegas Marathon. 4:09:41 Pace: 9:31 minute miles. Devine Racing purchases marathon and changes the date of the marathon to December, hence I've ran the Las Vegas Marathon twice this year! Devine Racing also creates a new loop course that runs up the famous Strip, through the Fremont Street Experience, and winds around West Las Vegas. Cold, 33 degrees at start with winds of 10-15 mph, gusts 20+mph. 44 degrees at finish.
December 10, 2006. New Las Vegas Marathon. 3:45:27 Pace: 8:37 minute miles. Same loop course as last year. My first "Boston Qualifier!" 52 degrees at the start, but with 31 mph winds. 61 degrees at the finish line.
December 2, 2007. Zappos.com Las Vegas Marathon. 3:44:58 Pace: 8:34 minute miles. My second "Boston Qualifier" and shows last year's result wasn't a fluke! Loop course, but because of construction doesn't run through the Fremont Street Experience, nevertheless, still runs north on the famous Strip. Marathon name change due to new sponsor. Perfect temperatures, 39 degrees at start with calm winds and 62 degrees at the finish line. This marathon result is my personal best.
Sunday, December 16, 2007
2007 a Good Year for Personal Records
Daily Quote: "It is the greatest of all mistakes to do nothing because you can only do a little. Do what you can." --Sydney Smith
Updated my blog's "About Me" section that now has my new PR's (Personal Records), notice I've set personal records in ALL major race distances this year!! Now I have new goals of beating all these records in 2008. It's getting more difficult to set personal records, in the past I would beat my PR's by minutes, now it's only beaten by seconds.
5K: 22:32 February 2007. Third Annual President's Day
10k: 46:46 November 2007. 27th Annual Turkey Trot
Half Marathon: 1:49:27 April 2007. Salt Lake City Half Marathon
Marathon: 3:44:58 (BQ) December 2007. New Las Vegas Marathon.
I still have two more weeks of marathon recovery, than I'll start marathon training again in earnest. My current long term plan would be to strive to set a 5k personal record sometime in February, and in April set a marathon personal record at the Boston Marathon, which is on a difficult course. 2008 is going to be a fun and challenging year!!
Updated my blog's "About Me" section that now has my new PR's (Personal Records), notice I've set personal records in ALL major race distances this year!! Now I have new goals of beating all these records in 2008. It's getting more difficult to set personal records, in the past I would beat my PR's by minutes, now it's only beaten by seconds.
5K: 22:32 February 2007. Third Annual President's Day
10k: 46:46 November 2007. 27th Annual Turkey Trot
Half Marathon: 1:49:27 April 2007. Salt Lake City Half Marathon
Marathon: 3:44:58 (BQ) December 2007. New Las Vegas Marathon.
I still have two more weeks of marathon recovery, than I'll start marathon training again in earnest. My current long term plan would be to strive to set a 5k personal record sometime in February, and in April set a marathon personal record at the Boston Marathon, which is on a difficult course. 2008 is going to be a fun and challenging year!!
Saturday, December 15, 2007
SUMMARY, WEEK 50
Daily Quote: "Few of us know what we are capable of doing… we have never pushed ourselves hard enough to find out." - Alfred A. Montapert
SUMMARY FOR WEEK OF DECEMBER 9-15, 2007
Last week finished my second week of marathon recovery and ran only 22 miles. My ankles are recovering very well and are no longer in pain, but I did have a small upper, inner thigh pain during Thursday's weight circuit training on the leg press machine. The thigh pain doesn't affect my running, only when I'm lifting heavy luggage is when I feel the pain.
I'm still 173 pounds on a six foot frame; it's going to be difficult to maintain my weight during the holiday season, not alone trying to lose a couple of pounds. I'll be keeping a close eye on my calorie intake on a daily basis.
Accomplished three sessions of weight circuit training and have been increasing weights on all machines, with my undoubtedly overdoing the leg press machine. Next week will continue lifting weights, but will skip the leg press machine until pain is gone.
I haven't been idle with all the extra time I have currently as I've been increasing my bowling practices and have been playing chess online on a daily basis.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Crosstraining, Weight Circuit Training.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Crosstraining, Weight Circuit Training.
Friday: Recovery Run, 5 miles.
Saturday: Crosstraining, Weight Circuit Training...no leg press machine.
Total Weekly Miles: 22 miles.
SUMMARY FOR WEEK OF DECEMBER 9-15, 2007
Last week finished my second week of marathon recovery and ran only 22 miles. My ankles are recovering very well and are no longer in pain, but I did have a small upper, inner thigh pain during Thursday's weight circuit training on the leg press machine. The thigh pain doesn't affect my running, only when I'm lifting heavy luggage is when I feel the pain.
I'm still 173 pounds on a six foot frame; it's going to be difficult to maintain my weight during the holiday season, not alone trying to lose a couple of pounds. I'll be keeping a close eye on my calorie intake on a daily basis.
Accomplished three sessions of weight circuit training and have been increasing weights on all machines, with my undoubtedly overdoing the leg press machine. Next week will continue lifting weights, but will skip the leg press machine until pain is gone.
I haven't been idle with all the extra time I have currently as I've been increasing my bowling practices and have been playing chess online on a daily basis.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Crosstraining, Weight Circuit Training.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Crosstraining, Weight Circuit Training.
Friday: Recovery Run, 5 miles.
Saturday: Crosstraining, Weight Circuit Training...no leg press machine.
Total Weekly Miles: 22 miles.
Saturday, December 8, 2007
SUMMARY, WEEK 49
Daily Quote: “For me, running is a lifestyle and an art. I’m far more interested in the magic of it than the mechanics.”
§ Lorraine Moller, Olympic Marathoner
SUMMARY FOR WEEK OF DECEMBER 2-8, 2007
Not much to write since I'm now in my first recovery week and won't be posting in my blog every day as I did during my marathon training.
Ran the 2007 New Las Vegas Marathon and accomplished a personal record of 3:44:58! Last week ran a total of 35.2 miles, which INCLUDES the marathon mileage. My ankles are still sore and will ease my mileage increases very slowly the next three weeks.
I'm now 173 pounds on a six foot frame and must focus on eating a well balanced diet and strive to keep my calorie intake under control.
I've been sleeping very well, nice not to have to put in the mileage and just get plenty of rest! My morning heart rates are mute since I'm not putting in any heavy training.
I accomplished three sessions of upper body weight circuit sessions and hope that this routine will keep me sane until I return to higher mileage.
A short recap of last week's mileage:
Sunday: Marathon! 26.2 miles.
Monday: Rest Day.
Tuesday: Crosstraining, upper body circuit weight training.
Wednesday: Recovery Run, 4 miles.
Thursday: Crosstraining, upper body circuit weight training.
Friday: Recovery Run, 5 miles.
Saturday: Crosstraining, upper body circuit weight training.
Total weekly mileage: 35.2 miles.
§ Lorraine Moller, Olympic Marathoner
SUMMARY FOR WEEK OF DECEMBER 2-8, 2007
Not much to write since I'm now in my first recovery week and won't be posting in my blog every day as I did during my marathon training.
Ran the 2007 New Las Vegas Marathon and accomplished a personal record of 3:44:58! Last week ran a total of 35.2 miles, which INCLUDES the marathon mileage. My ankles are still sore and will ease my mileage increases very slowly the next three weeks.
I'm now 173 pounds on a six foot frame and must focus on eating a well balanced diet and strive to keep my calorie intake under control.
I've been sleeping very well, nice not to have to put in the mileage and just get plenty of rest! My morning heart rates are mute since I'm not putting in any heavy training.
I accomplished three sessions of upper body weight circuit sessions and hope that this routine will keep me sane until I return to higher mileage.
A short recap of last week's mileage:
Sunday: Marathon! 26.2 miles.
Monday: Rest Day.
Tuesday: Crosstraining, upper body circuit weight training.
Wednesday: Recovery Run, 4 miles.
Thursday: Crosstraining, upper body circuit weight training.
Friday: Recovery Run, 5 miles.
Saturday: Crosstraining, upper body circuit weight training.
Total weekly mileage: 35.2 miles.
Friday, December 7, 2007
Tuesday, December 4, 2007
2007 New Las Vegas Marathon
Daily Quote: "With runners, walkers and wheelchair participants concerned that the chilly rain of Friday and Saturday's wind gusts of nearly 40 mph would reappear at race time, the more than 17,000 competitors were greeted at the starting line outside Mandalay Bay by calm winds, 59 percent humidity and temperatures in the high-30s." --Las Vegas Review Journal, December 3, 2007.
I arrived near the starting line at 5:00 a.m., an hour before the start, I should have arrived TWO HOURS before the start as I couldn't get anywhere near the front and saw no signs of corrals or for that matter pace balloons. Sadly, the marathoners and half-marathoners will start at the very same time, all 17,000 of us!! I was able to squeeze into the middle of the mass of humanity, thinking, I'll only need to pass about 8,000 runners!
I've set my Garmin Forerunner 301 (GPS) watch for 3:30 in the virtual partner mode, but will not be wearing the heart rate strap. My main emphasis is to stay on 8:00 minute pace whatever my effort.
Entertainer Brendan Paul as Elvis sings the National Anthem and starts off the marathon at 6:06 a.m. under a huge fireworks display. I have a great view of the fireworks as I'm so far back from the starting line in front of the Mandalay Bay Hotel.
Mile 1: Pace 9:36. Passed the Mandalay Bay, Tropicana, New York-New York, MGM Grand, Monte Carlo. Thousands of spectators at the start! Spent so much time weaving, zig-zaging around hundreds of runners...frustrating!! Passed a gang of 20 Elvi's, one Elvis pushing a stroller with a huge boom box playing "Viva Las Vegas."
Mile 2: Pace 9:10. Passed Bellagio, which had its fountain show playing, Paris Hotel, Caesars Casino, Flamingo, Bally's, Venetian and the Mirage that had the volcano eruption playing. Many cheering on the sidelines. Still fighting the crowds of walkers and slower runners who are chatting 4-6 abreast, I feel like running OVER them rather than swinging wide around. I'm already so far behind my 3:30 marathon goal.
Mile 3: Pace 8:02. Passed the new Wynn Hotel, New Frontier Hotel, Fashion Show Mall, Riviera, Circus-Circus, but less spectators cheering. Very close to my goal pace of 8:00 minute per mile pace; I was able to find a running space close to the cones as to avoid the mass of runners to the left. Most of the runners are on the left as to view the performance of the Blue Man Group! Searched for friend, Thomas Woodrow, who was to cheer me in front of Circus-Circus, but couldn't find him, slapped eight limo drivers who were lined up out front wearing long black coats.
Mile 4: Pace 7:49. Ran through a section of town with old businesses and cheap "one hour rental" motels. Still crowded course, but was able to make up time by having a sub 8:00 minute mile. Passed the "run-through-wedding chapel," only in Las Vegas!!
Mile 5: Pace 7:48. Fourth Street and Colorado. Pushing hard to make up more time. The musical group, Sounds of Central Park, performs a nice strong beat on steel drums...a very distinctive sound.
Mile 6: Pace 7:45. DOWNTOWN LAS VEGAS baby!! I wish I was wearing my heart rate monitor strap as to see how strenuous my effort, but know via perceived effort I'm running too hard for a marathon. Gobbled down a small package of orange flavored "Sport Beans," this is my first package I've taken and now have three packages left. Ran past Jim Spoto and his band.
Mile 7: Pace 8:00. Heading North on 4th Street and then West on Bonanza (this is a course change from last year to avoid the construction near World Market Center). Hit my marathon pace target of 8:00 minute miles exactly!! The half marathoners had broken off to the left, a little confusion as the split had no signs, just a Metro Police Officer pointing the way saying repeatedly "Half to the Left, Full straight ahead," now the course is much less congested and I'm feeling less panic!!
Mile 8: Pace 8:05. Continue west on Bonanza and turning north on Martin Luther King Blvd. Ran past the "African Arts Productions" and the steel drums making a steady rhythmic beat!
Mile 9: Pace 10:50. North on Martin Luther King. Costly three minute bathroom break due to diarrhea. I've been burping up spaghetti meat sauce taste and guess my stomach problems are due to yesterday's large pasta lunch at the Gold Coast. It's going to be very tough to reach my 3:30 marathon goal. Ran past the "2nd Baptist Gospel Choir" as they sing, "When the Saints Come Marching In."
Mile 10: 8:06. Continuing north on Martin Luther King and west on Carey Avenue, a tough neighborhood at night, but very peaceful during this early morning hour. I view this section as the toughest part of the course...slight 4 mile upgrade past the North Las Vegas Airport that has little cover from any wind with no cheering spectators and musical entertainment. Luckily, this year wind is only SW at 5 mph! I'm struggling to get back on track and close to my 8:00 minute per mile goal.
Mile 11: 8:03. Continuing west on Carey Avenue. Really pushing myself up this slight grade, grabbed a glass of Lemon-Lime Gatorade at a water stand full where cheerleaders on both sides of a human tunnel are handing off water & Gatorade, they were doing a wonderful job cheering as they worked the stand. Took another package of orange flavored "Sport Beans" with the Gatorade, now only two packages of Beans left.
Mile 12. 9:44. Continuing west on Carey Avenue. Drats, ANOTHER bathroom break! I now realize that I must revise my goal as I'm not going to be able to make a 3:30 marathon, therefore I decided to focus on finishing with a Boston Qualifier (sub 3:45:59) and maybe a personal record of beating last year's time of 3:45:27. I regretfully resigned to my Garmin's virtual partner and switched to the watch "mile pace" screen.
Mile 13. 8:34. Carey Avenue now changes name to Smoke Ranch Road as we runners continue running west on the slight uphill grade. Revising my goal made it mentally easier for me to set a rhythm at a slower 8:30 minute pace. A very cute group, the Mini-Beatles, kids 8-10 years old performing Beatles' "Twist and Shout" that reminds me of the scene in the movie, "Ferris Bueller's Day Off" when Ferris sings "Twist and Shout" on a float.
Mile 14: 8:38. West on Smoke Ranch Road and then South on Torrey Pines Road. Thankfully it's now a slight downhill slope for the rest of the marathon (exception being a small hump, which is the HWY 95 overpass). The distinctive sounds of bagpipes from the "Desert Sky Bagpipe and Drum Band," either you love the screaching sound or hate it...I LOVE it!!
Mile 15: 8:36. Continuing south on Torrey Pines Road near W. Lake Mead Blvd. This part of the course I've trained several times a week and know it like the back of my hand, but seems surreal running it with so many other runners. First time I noticed the new flag mile markers and they're not that impressive, maybe would have been better if we had winds stronger than 5 mph. Nevertheless, this year the marathon got the markers on the correct mile splits.
Mile 16: 8:39. Continuing south on Torrey Pines Road when we make a small hiccup around O.K. Elementary School. The hiccup is West on Hyde Ave., south on Newcomer St. and east on Celeste Ave. until we return to our southern route of Torrey Pines Road. This hiccup detour did not exist during last year's marathon, but I did practice cutting tangents sharply on this detour during the last several weeks of training.
Mile 17: 8:44. Continuing south on Torrey Pines Road. I'M about 1/2 mile from home!! Day dreamed how warm and cozy my bed would be right now...woke up and reminded myself I need to stay positive and focus on my goal. Saying to myself, "NO NEGATIVE THOUGHTS!!"
Mile 18: 8:53. Continuing south on Torrey Pines Road. Another new detour hiccup...west on Del Rey Ave., south on Redwood St., east on Oakey Blvd. until we again return to our southern route down Torrey Pines Road. This detour also didn't exist last year, therefore many more tangents to run too! A nice distraction from the group, "Love Train," wearing afro's and singing 70's songs. Discovered "Love Train" are a little too distracting as I've fallen off pace.
Mile 19: 8:38. Continuing south on Torrey Pines Road. Passed the wildy dressed group of "The Love Shack" performing 80's songs...I'm too zoned out to remember even hearing what song they played.
Mile 20: 8:37 South on Torrey Pines Road than east on Twain Avenue. Literally ran through a WALL, the musical group played Pink Floyd's "The Wall" and the marathoners ran through a fake brick tunnel at exactly the 20 mile mark. Several groups were to perform here and believe the "Screamin Fifi and the Smoke Alarms" performed Pink Floyd...if I'm wrong, please correct me.
Mile 21: 8:35. East on Twain Avenue. The final 10k gives me a joyful feeling, I'm doing well and starting to see more crowd support. Ate another package of "Sport Beans" that'll be my last carbs until the Finish Line.
Mile 22: 8:02. East on Twain Avenue. Deep decline after Twain/Decatur has caused my ankles tremendous pain, especially the right ankle. I did make up some time, but at what cost?
Mile 23: 8:44. East on Twain Avenue and south on Frank Sinatra Drive. I can see the huge Mandalay Bay sign in the distance, those runners who don't realize how far we still have to run are starting to sprint...the sign is farther than they think!! Right ankle started getting very sore, I might have to get a DNF, I'm so close that I don't want to quit now, fortunately before I make that final decision the ankle goes numb and was able to wobble on. I hope I don't injure myself as to mess up my running the 2008 Boston Marathon.
Mile 24: 8:49. South on Frank Sinatra Drive. My form is rather ugly as I'm favoring my left foot, but I'm getting it done. We've rejoined the tail end of the half-marathoners, most of them are walking and it's very tempting to join them on their stroll, nevertheless I keep trudging, keeping my head up, shoulders relaxed, and focusing on my goal.
Mile 25: 9:29. South on Frank Sinatra Drive. Almost there! I'm hurting, but now know I can finish this thing! Ran lock stepped with several other runners who are also attempting to finish in less than 3:45. Passed the loud and crazy group called "The Ozzie Osbourne Tribute Band!"
Mile 26: 9:37. South on Frank Sinatra Drive and a sharp uphill turn into Mandalay's Convention Center's parking lot. I keep pushing, thinking I can do this, I've done it last year, "One foot in front of another and DON'T STOP." The "Las Vegas Taiko Drummers" are helping with a strong and steady beat!
FINISH LINE!! My Garmin says I completed the marathon in 3:44: 22. Later, after bowling on Sunday night I went online and discovered I set a new personal record of 3:44:58, which is a measly 29 seconds off from last year's 2006 New Las Vegas Marathon of 3:45:37. I'll take it!! (Don't have a choice anyways) Feels good to have another Boston Qualifier!!
I arrived near the starting line at 5:00 a.m., an hour before the start, I should have arrived TWO HOURS before the start as I couldn't get anywhere near the front and saw no signs of corrals or for that matter pace balloons. Sadly, the marathoners and half-marathoners will start at the very same time, all 17,000 of us!! I was able to squeeze into the middle of the mass of humanity, thinking, I'll only need to pass about 8,000 runners!
I've set my Garmin Forerunner 301 (GPS) watch for 3:30 in the virtual partner mode, but will not be wearing the heart rate strap. My main emphasis is to stay on 8:00 minute pace whatever my effort.
Entertainer Brendan Paul as Elvis sings the National Anthem and starts off the marathon at 6:06 a.m. under a huge fireworks display. I have a great view of the fireworks as I'm so far back from the starting line in front of the Mandalay Bay Hotel.
Mile 1: Pace 9:36. Passed the Mandalay Bay, Tropicana, New York-New York, MGM Grand, Monte Carlo. Thousands of spectators at the start! Spent so much time weaving, zig-zaging around hundreds of runners...frustrating!! Passed a gang of 20 Elvi's, one Elvis pushing a stroller with a huge boom box playing "Viva Las Vegas."
Mile 2: Pace 9:10. Passed Bellagio, which had its fountain show playing, Paris Hotel, Caesars Casino, Flamingo, Bally's, Venetian and the Mirage that had the volcano eruption playing. Many cheering on the sidelines. Still fighting the crowds of walkers and slower runners who are chatting 4-6 abreast, I feel like running OVER them rather than swinging wide around. I'm already so far behind my 3:30 marathon goal.
Mile 3: Pace 8:02. Passed the new Wynn Hotel, New Frontier Hotel, Fashion Show Mall, Riviera, Circus-Circus, but less spectators cheering. Very close to my goal pace of 8:00 minute per mile pace; I was able to find a running space close to the cones as to avoid the mass of runners to the left. Most of the runners are on the left as to view the performance of the Blue Man Group! Searched for friend, Thomas Woodrow, who was to cheer me in front of Circus-Circus, but couldn't find him, slapped eight limo drivers who were lined up out front wearing long black coats.
Mile 4: Pace 7:49. Ran through a section of town with old businesses and cheap "one hour rental" motels. Still crowded course, but was able to make up time by having a sub 8:00 minute mile. Passed the "run-through-wedding chapel," only in Las Vegas!!
Mile 5: Pace 7:48. Fourth Street and Colorado. Pushing hard to make up more time. The musical group, Sounds of Central Park, performs a nice strong beat on steel drums...a very distinctive sound.
Mile 6: Pace 7:45. DOWNTOWN LAS VEGAS baby!! I wish I was wearing my heart rate monitor strap as to see how strenuous my effort, but know via perceived effort I'm running too hard for a marathon. Gobbled down a small package of orange flavored "Sport Beans," this is my first package I've taken and now have three packages left. Ran past Jim Spoto and his band.
Mile 7: Pace 8:00. Heading North on 4th Street and then West on Bonanza (this is a course change from last year to avoid the construction near World Market Center). Hit my marathon pace target of 8:00 minute miles exactly!! The half marathoners had broken off to the left, a little confusion as the split had no signs, just a Metro Police Officer pointing the way saying repeatedly "Half to the Left, Full straight ahead," now the course is much less congested and I'm feeling less panic!!
Mile 8: Pace 8:05. Continue west on Bonanza and turning north on Martin Luther King Blvd. Ran past the "African Arts Productions" and the steel drums making a steady rhythmic beat!
Mile 9: Pace 10:50. North on Martin Luther King. Costly three minute bathroom break due to diarrhea. I've been burping up spaghetti meat sauce taste and guess my stomach problems are due to yesterday's large pasta lunch at the Gold Coast. It's going to be very tough to reach my 3:30 marathon goal. Ran past the "2nd Baptist Gospel Choir" as they sing, "When the Saints Come Marching In."
Mile 10: 8:06. Continuing north on Martin Luther King and west on Carey Avenue, a tough neighborhood at night, but very peaceful during this early morning hour. I view this section as the toughest part of the course...slight 4 mile upgrade past the North Las Vegas Airport that has little cover from any wind with no cheering spectators and musical entertainment. Luckily, this year wind is only SW at 5 mph! I'm struggling to get back on track and close to my 8:00 minute per mile goal.
Mile 11: 8:03. Continuing west on Carey Avenue. Really pushing myself up this slight grade, grabbed a glass of Lemon-Lime Gatorade at a water stand full where cheerleaders on both sides of a human tunnel are handing off water & Gatorade, they were doing a wonderful job cheering as they worked the stand. Took another package of orange flavored "Sport Beans" with the Gatorade, now only two packages of Beans left.
Mile 12. 9:44. Continuing west on Carey Avenue. Drats, ANOTHER bathroom break! I now realize that I must revise my goal as I'm not going to be able to make a 3:30 marathon, therefore I decided to focus on finishing with a Boston Qualifier (sub 3:45:59) and maybe a personal record of beating last year's time of 3:45:27. I regretfully resigned to my Garmin's virtual partner and switched to the watch "mile pace" screen.
Mile 13. 8:34. Carey Avenue now changes name to Smoke Ranch Road as we runners continue running west on the slight uphill grade. Revising my goal made it mentally easier for me to set a rhythm at a slower 8:30 minute pace. A very cute group, the Mini-Beatles, kids 8-10 years old performing Beatles' "Twist and Shout" that reminds me of the scene in the movie, "Ferris Bueller's Day Off" when Ferris sings "Twist and Shout" on a float.
Mile 14: 8:38. West on Smoke Ranch Road and then South on Torrey Pines Road. Thankfully it's now a slight downhill slope for the rest of the marathon (exception being a small hump, which is the HWY 95 overpass). The distinctive sounds of bagpipes from the "Desert Sky Bagpipe and Drum Band," either you love the screaching sound or hate it...I LOVE it!!
Mile 15: 8:36. Continuing south on Torrey Pines Road near W. Lake Mead Blvd. This part of the course I've trained several times a week and know it like the back of my hand, but seems surreal running it with so many other runners. First time I noticed the new flag mile markers and they're not that impressive, maybe would have been better if we had winds stronger than 5 mph. Nevertheless, this year the marathon got the markers on the correct mile splits.
Mile 16: 8:39. Continuing south on Torrey Pines Road when we make a small hiccup around O.K. Elementary School. The hiccup is West on Hyde Ave., south on Newcomer St. and east on Celeste Ave. until we return to our southern route of Torrey Pines Road. This hiccup detour did not exist during last year's marathon, but I did practice cutting tangents sharply on this detour during the last several weeks of training.
Mile 17: 8:44. Continuing south on Torrey Pines Road. I'M about 1/2 mile from home!! Day dreamed how warm and cozy my bed would be right now...woke up and reminded myself I need to stay positive and focus on my goal. Saying to myself, "NO NEGATIVE THOUGHTS!!"
Mile 18: 8:53. Continuing south on Torrey Pines Road. Another new detour hiccup...west on Del Rey Ave., south on Redwood St., east on Oakey Blvd. until we again return to our southern route down Torrey Pines Road. This detour also didn't exist last year, therefore many more tangents to run too! A nice distraction from the group, "Love Train," wearing afro's and singing 70's songs. Discovered "Love Train" are a little too distracting as I've fallen off pace.
Mile 19: 8:38. Continuing south on Torrey Pines Road. Passed the wildy dressed group of "The Love Shack" performing 80's songs...I'm too zoned out to remember even hearing what song they played.
Mile 20: 8:37 South on Torrey Pines Road than east on Twain Avenue. Literally ran through a WALL, the musical group played Pink Floyd's "The Wall" and the marathoners ran through a fake brick tunnel at exactly the 20 mile mark. Several groups were to perform here and believe the "Screamin Fifi and the Smoke Alarms" performed Pink Floyd...if I'm wrong, please correct me.
Mile 21: 8:35. East on Twain Avenue. The final 10k gives me a joyful feeling, I'm doing well and starting to see more crowd support. Ate another package of "Sport Beans" that'll be my last carbs until the Finish Line.
Mile 22: 8:02. East on Twain Avenue. Deep decline after Twain/Decatur has caused my ankles tremendous pain, especially the right ankle. I did make up some time, but at what cost?
Mile 23: 8:44. East on Twain Avenue and south on Frank Sinatra Drive. I can see the huge Mandalay Bay sign in the distance, those runners who don't realize how far we still have to run are starting to sprint...the sign is farther than they think!! Right ankle started getting very sore, I might have to get a DNF, I'm so close that I don't want to quit now, fortunately before I make that final decision the ankle goes numb and was able to wobble on. I hope I don't injure myself as to mess up my running the 2008 Boston Marathon.
Mile 24: 8:49. South on Frank Sinatra Drive. My form is rather ugly as I'm favoring my left foot, but I'm getting it done. We've rejoined the tail end of the half-marathoners, most of them are walking and it's very tempting to join them on their stroll, nevertheless I keep trudging, keeping my head up, shoulders relaxed, and focusing on my goal.
Mile 25: 9:29. South on Frank Sinatra Drive. Almost there! I'm hurting, but now know I can finish this thing! Ran lock stepped with several other runners who are also attempting to finish in less than 3:45. Passed the loud and crazy group called "The Ozzie Osbourne Tribute Band!"
Mile 26: 9:37. South on Frank Sinatra Drive and a sharp uphill turn into Mandalay's Convention Center's parking lot. I keep pushing, thinking I can do this, I've done it last year, "One foot in front of another and DON'T STOP." The "Las Vegas Taiko Drummers" are helping with a strong and steady beat!
FINISH LINE!! My Garmin says I completed the marathon in 3:44: 22. Later, after bowling on Sunday night I went online and discovered I set a new personal record of 3:44:58, which is a measly 29 seconds off from last year's 2006 New Las Vegas Marathon of 3:45:37. I'll take it!! (Don't have a choice anyways) Feels good to have another Boston Qualifier!!
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