No Rest Today

Daily Quote:

"Many ultra training plans prescribe a training methodology commonly known as the Long Run Sandwich. This is a two or three day period of back-to-back long runs, thought to improve fitness better than just one weekly long run. Benefits of the sandwich include:
Simulate running on tired legs
Simulate metabolic load of longer events
Practice pacing
Get some serious mileage in
Acclimate to conditions
Practice eating/drinking"

--from the blog, Ultramarathon Training

I had planned on taking Saturdays off, but since I had taken a forced day off on Monday to celebrate Memorial Day with the wife decided for a short General Aerobic Run today.

10:00 a.m. 7 miles. Time: 1:08 (Pace, 9:44 minute miles) Out and back on Alta Road. Sunny, 82-84 degrees, Wind NW at 11 mph. Average Heart Rate: 148 bpm. Cardiac Drift: 157 bpm. (Note: my maximum heart rate is 190 bpm) My heart rate is a little high for a General Aerobic Run, probably due to the heat and my not carrying any water today. No aches nor pain, but my feet felt heavy and did make loud slapping sounds on the asphalt, tried to run gentler with shorter strides that helped me run with less pounding.

One of the advantages of driving a cab in Las Vegas is that I sometimes can get free show tickets from a resort as to promote their entertainment...today my wife are attending Wayne Brady's show at the Venetian for FREE!

TGIF!!

Daily Quote:

"The best conditioned athlete is a long distance runner".-

John Thompson of the Georgetown Hoyas

2:15 a.m. (after work) Cross-training: Warm-up, 10 minutes on elliptical. 35 minutes weight circuit training, Cool-down: 10 minutes on upright stationary cycle. Extremely tired, went home and immediately hit the sack.

9:30 a.m. (after six hours of sleep) Recovery Run. 5 miles. Time, 49 minutes (9:48 minute miles) Out and back on Lindell. Sunny, 80 degrees, wind SW at 10 mph. Average Heart Rate: 143 bpm. Cardiac Drift: 150 bpm. I didn't notice too much of my first two miles as I was so tired that I was sleep-running...once I woke up I noticed how beautiful the day.

Researched ultra runs on the Internet and then took an hour nap before work. Discovered that the "Labor of Love 50K Race" next April is only nine miles of trail with the rest of the race being ran on pavement...the trail portion should be easy to prepare in training.

Thank goodness it's Friday, all I need is to survive 12-hours driving a cab in Vegas' notorious traffic and I can start my weekend!!!

Fried Quads Forum Site

Daily Quote:

"We had done this thing we had set out to do, and instead of becoming
larger because of the experience, we became smaller, more humble more
aware of how little we know: about the world in general, about ourselves specifically."

- Richard Benyo in "The Death Valley 300."

I have joined the "Fried Quads Forum Site" as to learn more about ultra running. Ultra-marathons are considered a fringe sport even to those who run marathons, therefore, can't find too much material on training for my first ultra race. I hope that my haunting the "Fried Quads" site I'll gleam as much as I can on training and racing ultra-marathons, indeed, I'll be asking many questions at that forum site as I prepare for my new adventure...running an ultra-marathon race, which will be the "2009 Labor of Love 50k" next April 25th!

Awoke late for today's run, the temperature was already in the mid 90's, hence I ran on the gym's treadmill. I need to get to bed earlier rather than playing speed chess on the Internet until the early morning hours!!!

11:45 a.m. General Aerobic Run. Life Fitness Treadmill set on a 1% grade. 8 miles. Time, 1:14. Ran all eight miles at 6.5 mph, which is a 9:14 minute per mile pace. Average Heart Rate: 149 bpm. Cardiac Drift: 155 bpm. (Note: my maximum heart rate is 190 bpm.) Won't be too long before all my runs will be on the treadmill due to Vegas hot summer months. During my run I listened to "Phil Collins Greatest Hits" CD on my Sony Sports CD Player that helped relieve some of the boredom of the dreadmill. Someday I should purchase a MP3 or IPOD, but for now my CD player works fine.

Relaxing 5-Miler

Daily Quote:

"training to run 100 miles is like training to get hit by a truck"

- luis Escobar


Today is a Recovery Run.

9:45 a.m. 5 mies. Time, 48 minutes. Overall Pace, 9:36 minute miles. Out and back on Alta Road. Partly Cloudy, 73 degrees, Winds South at 15 mph. Average Heart Rate: 138 bpm. Cardiac Drift: 145 bpm. (Note: my maximum heart rate is 190 bpm) Nice relaxing recovery run as I escaped from the stresses of life. I recovered well from yesterday's 11-miler and felt no aches nor soreness this morning; my morning heart rate was a low 40 bpm. Life is good.

Thankfully Holiday is Over!

Daily Quote: "do or do not, there is no try" - yoda

I'm now back on schedule! My wife had Memorial Day off and didn't run yesterday as to spend more quality time with her. Celebrated the holiday by purchasing the movie, "Apocalypse Now," to watch before I left for work (Yup, it seems I work EVERY holiday). Surprisingly, my wife had never seen the movie!! The DVD has both versions, the original 1979 version and the newer, "Apocalypse Now Redux" 2001 version. It was weird seeing the much younger actors of Martin Sheen, Harrison Ford, Robert Duvall, Scott Glenn, Dennis Hopper, and an almost unrecognizable skinny Laurence Fishburne! Wife enjoyed the movie.

Today is my first medium-long run since training for the Boston Marathon this year.

9:30 a.m. 11 miles. Time, 1:39 Overall Pace, 9:02 minute miles. Out and back on Torrey Pines Road that partially traverses the "Zappos Las Vegas Marathon" route. Partly Cloudy, 68-72 degrees, Humidity 26%, Wind ENE at 5 mph. Average heart rate: 147 bpm. Cardiac Drift: 163 bpm. Started very slowly for the first two miles and then gradually picked up steam, by the end of my run I was running around 8:40 minute miles. I didn't plan on running that fast, I just felt the need for speed. Felt good to run hard after a lazy three days of barely training, nevertheless afterwards I gently chastized myself for pushing too hard during a medium-long run when I'm building a base...Mixing speed and adding distance at the same time is a good way to overtrain, or worse, get an injury.

Added Sixth Day of Running

Daily Quote: "eat, eat, eat, eat, drink, drink, drink, drink, pee, pee, pee, pee, run, run, run, run"

- simon mtuy, tanzanian ultra runner

Today added a sixth day of running, eventuallly I'll be running seven days a week.

9:45 a.m. Recovery Run. 5 miles. Pace, 10:00 minute miles. Out and back to Lindell Road. Partly Cloudy, 66 degrees, Humidity, 26%!! Wind variable at 3 mph. Average heart rate: 140 bpm. Cardiac Drift: 144 bpm. Slow and easy, a very enjoyable run as I became lost in my rambling thoughts.

Busy Friday Workouts

Daily Quote: "

i'm afraid that some times you'll play lonely games too. Games you can't win 'cause you'll play against you. All alone! Whether you like it or not, Alone will be something you'll be quite a lot"

- Dr. Seuss from "Oh the places you'll go"

Today is Friday and I'll cram in my workouts as tomorrow I plan on a forced rest day as to spend quality time with the wife.

2:15 A.M. Immediately after working my 12-hour shift as a Checker Cab Driver I hit the gym. Warm-up: 10 minutes on upright stationary cycle. Weight circuit training: 30 minutes. Cool-down: 10 minutes on elliptical trainer.

11:15 A.M. Awoke later than usual and skipped breakfast as to do a short easy recovery run before work. Five miles out and back on Alta Road. Cloudy, 64 degrees, Wind SW at 12 mph. I made it home barely before it started raining!! Overall pace: 9:58 minute miles. Average heart rate: 140 bpm. Cardiac Drift 146 bpm. (Note: maximum heart rate is 190 bpm) Weird week, sunny and 108+ temperatures early in the week, today it's cloudy with RAIN!! It's so rare to run in the rain in Vegas that I was like a child jumping for puddles.

Continued Cooler Weather

Daily Quote:

"A lot of running is mental. You need the physical part, but when you go long distance, it becomes a mental thing."

--Scott Jacaway, ultrarunner from Chicago.

Another cooler day, and decided for a General Aerobic Run on the roads!

9:00 a.m. General Aerobic Run. 7 miles. Time, 1:01. Overall pace, 8:46 minute miles. Out and back on Torrey Pines Road, which partially traverses the "Zappos Las Vegas Marathon." Partly cloudy, 63 degrees, winds NNE at 13 mph with gusts up to 20 mph. Did several fartleks on the return leg home. Average heart rate: 149 bpm. Cardiac drift: 166 bpm. (Note my maximum heart rate is 190 bpm) A beautiful day to run and felt no pain nor soreness, nevertheless, need to consider buying new running shoes soon as my "ASICS GT 2120" now have 466 miles on them.

Cooler Temperatures

Daily Quote:

"Your training program may require creative meal scheduling if you exercise during meal times. For example, if you exercise at 6 p.m. --potentially at the height of your hunger-- you might better enjoy your training if you eat part of your dinner beforehand. For example, trade in your 200-calorie bagel at 5:00 p.m."

--from the excellent book, "Nancy Clark's Food Guide for Marathoners."

I'm taking advantage of today's cooler weather and running on the roads! Soon, most of my training runs will be on the treadmill.

9:30 a.m. Recovery Run. 5 miles. Time, 48:55. Pace, 9:47 minute miles. Out and back on Lindell Road. Clear, 70 degrees, Wind NNW at 20mph, with 30+mpm gusts! Average heart rate: 144 bpm. Cardiac drift: 151 bpm. The wind was blasting, but did make the weather feel even cooler! The temperatures in Vegas will remain in the upper 70's throughout the week, which means I'll be continuing to run on the roads!! No aches nor pain and felt very loose and relaxed during the run, which was a great feeling. Tomorrow I'll be attempting a quicker, longer, General Aerobic Run on the roads.

Back-to-Back Workouts

Cab business was brisk last night as many tourists didn't even want to cross the street in the heat...after work I was just too tired to lift weights as planned for 2:15 a.m., instead decided to do double workouts when I awake...after my weight circuits I would do an easy 5 mile Recovery Run.

11:30 a.m. Warmup: 10 minutes of upright stationary cycle. 30 minutes of Weight Circuit Training. Went and to the lockers and put on my Polar Heart Rate Monitor, and then immediately proceeded to the treadmill.

Recovery Run. Life Fitness Treadmill set at a 1% grade. 5 miles at 6.0 mph, which is a 10 minute per mile pace. Average heart rate: 139 bpm. Cardiac Drift: 144 bpm. (Note: my maximum heart rate is 190 bpm). Run was very easy, a pace that I could run all day! I wasn't drained from the double workouts, probably because my Recovery Run was very slow, I might attempt to do back-to-back workouts again.

Weather is still strange, another hot day today, then tomorrow much cooler with a chance of showers! I hope to run another easy 5-miler on the roads tomorrow!! Must rush to work now....

Temperatures Hit Triple Digits

Daily Quote: "Don't go to the first table at the water stop. That's where all the rookies stop and, if it's a big race, it's going to be very congested. Keep running to one of the tables farther down. If there are tables on both sides of the course and the water station is crowded, go to a table on the left side. Since most people are right-handed, the tables on the right tend to be much more popular." --Christine Luff, from about.com

Yesterday and for the next several days Las Vegas will hit triple digits. Yesterday the temperature was 104 degrees, which broke the record set in 1920! Today will reach 105+ degrees and I'm now back on the treadmill. We don't usually see these temperatures until June, maybe global warming is a fact?!?

9:30 a.m. General Aerobic Run. Life Fitness Treadmill set at a 1% grade. 9 miles. 6.4 mph (9:22 minute miles). Average heart rate: 143 bpm. Cardiac Drift: 148 bpm. Longest run since the 2008 Boston Marathon! I was surprised I adjusted to the treadmill pace so easily after being on the roads for so long...a pleasant surprise! I forgot to bring my Sony Sport CD Player, which made for a very long run. My body felt fine, no aches nor pain. Many other runners were at the gym this morning escaping from Vegas' high temperatures.

LATE ADDITIONAL NEWS: Las Vegas, NV) -- You can expect another few days of triple digit temperatures in the Las Vegas Valley. The National Weather Service has issued an excessive heat warning from noon until 7 today and Tuesday, thanks to a high pressure system. Highs are expected to reach between 105 and 107 in Las Vegas, with at least 110 degree temperatures expected for Lake Mead and Laughlin. Death Valley could reach up to 118 degrees. Because most people aren't yet used to high temperatures, the Weather Service urges you to stay out of the sun whenever possible and drink plenty of water to replenish fluids. The good news is that a cold front will hit the valley on Wednesday, bringing temperatures down to the 80's through Sunday.

I might be able to get more road running later during the week!!

A Forced Rest Day

Daily Quote: "Some marathoners believe that exercising 'on empty' --for example, running first thing in the morning before breakfast--helps them to burn more fat. While this may be true, keep in mind that BURNING fat does not equate losing body fat. To lose body fat, you need to have crated a calorie DEFICIT for the whole day (not just during workouts). People who exercise on empty lack the fuel they need to sustain long, strong workouts. Hence, they burn fewer calories than someone who is properly fueled before exercise. They also experience extreme hunger later on and often get derailed by the Cookie Monster. --from the excellent book, "Nancy Clark's Food Guide for Marathoners."

I had planned to run nine miles today, but decided to keep the home front happy and spend the day with the wife, she needs more quality time, besides, the temperature today will hit double digits for the first time this year...104 degrees Fahrenheit!! I'll run the nine miler tomorrow morning when the wife is working. In the future I'll have my longer runs during the weekday mornings. We'll be seeing the movie, "Forgetting Sarah Marshall," which should be fun!

ANOTHER Five Miler

Daily Quote: "Your goal is to eat on a schedule to PREVENT from getting too hungry. I call this my 'eat more, lose weight' food plan." --from the excellent book, "Nancy Clark's Food Guide for Marathoners.

I ran another five miler on the same route, but higher temperatures. The treadmill is starting to appeal to me!

9:30 a.m. Recovery Run. 5 miles. Time 50:00. Pace, 10:00 minute per mile. Out and back on Jones Blvd. Clear, 80 degrees, Wind NW at 8 mph. Average heart rate: 146 bpm. Cardiac Drift: 153 bpm. I was very thirsty as I didn't bring any water due to the shortness of the run, but with warmer temperatures I'll still need to carry water. Next week I'll start running my Easy Runs on the treadmill as to ease myself off the roads.

TGIF

Daily Quote: "Even though UVB rays are stopped at the level of the skin, they can still cause burning and cancer of the skin, although they cause tanning as well. Meanwhile, UVA rays deeply penetrate the skin to cause burns, wrinkles, and skin cancer. To top it off, sunlight also destroys your reserves of folic acid, also know as folate or vitamin B9." --Dr. Roizen and Dr. Oz, from the book, "You Staying Young: the Owner's Manual for Extending Your Warranty"

9:45 a.m. General Aerobic Run. 8 miles. Time 1:12. Overall Pace: 9:03 minute miles. Out and back on Torrey Pines Roads that partially traverses the "Zappos Las Vegas Marathon" course. Sunny, 80-83 degrees, winds NNE @ 17 mph. A little windy today, which made the run feel a little cooler. Average heart rate 148 bpm. Cardiac drift: 160 bpm. The return trip home added three fartleks that accounts for the higher cardiac drift. No aches nor pain, but only carried one small bottle of water that I finished before the turn-around. Should start wearing my Camelbak for runs longer than an hour in this heat.

Next week I should consider starting acclimating myself to the treadmill. Last year I gradually added Easy Runs on the treadmill, than later weeks included the longer runs, which worked well and will start that process again this year. All my runs will eventually be on the treadmill before the temperatures get too hot.

Las Vegas Marathon's Future in Doubt

Daily Quote: "On a grass field, walk 10 to 20 steps on only your toes, rest, then walk 10 to 20 steps on only your heels. Do two sets. This strengthens foot and ankle muscles." --Shalane Flanagan, 2008 U.S. Cross-country Champion

Yesterday's paper, "The Las Vegas Review Journal" had an interesting front page item called, "Future of Race, LV Marathon Running in Debt: Vendor's of '07 Event Awaiting Payments." In a nutshell, the article states: "Devine Racing is in arrears to at least a dozen vendors for the 2007 race, and the company still has not made good on commitments to several vendors from 2006. If Devine cannot meet the commitments, the failure could affect the company's ability to get permits for the 2008 race, set for Dec. 7."

My Long Range Goal of running the 2008 Las Vegas Marathon and setting a personal marathon record may need to be changed. It's rather sad as I've ran the last eight Las Vegas Marathons and hoped to keep a streak going, hopefully Devine Racing will pay off all the vendors soon.

10:00 a.m. Today is a cross-training day. Warm-up: 10 minutes on the upright stationary cycle. Weight circuit training, 30 minutes. Cool-down: 10 minutes on the elliptical. I need to purchase more CD's for my ancient Sony CD Player soon.

Squeezed in two bowling practice game before work, I bowled a 177 and a 179 (Note my bowling average is 164 pins).

New Suntan Lotion

Daily Quote: "How do UV rays cause damage? One way is through connective-tissue breakdown. UV radiation causes the structural protein of our skin, collagen, to break down and disables our ability to repair damage. Another way sun ages our skin is through the formation of free radicals --those aggressive charged compounds that damage cells and break down collagen as well. Free radicals can cause cancer by changing our DNA and preventing our body from repairing it." from the book, "You Staying Young: the Owners Manual for Extending Your Warranty," by Dr. Roizen and Dr. Oz

Today I wore a new suntan lotion that was recommended by mom2beccaNallie, called "Neutrogena Ultra Sheer Dry-Touch Sunblock SPF 55," which doesn't leak into my eyes!! The product is wonderful, has an ultra light clean feel and stayed on during my entire seven mile run today! My eyes are now clear and sting free. Thanks Joanne!!!

10:30 a.m. Today is a General Aerobic Run. 7 miles. Time, 1:04. Out and back on Lindell Road that parallels the "Zappos Las Vegas Marathon" route. Average Pace, 9:11 minute miles. Sunny, 78-80 degrees, Wind north at 4 mph. Average heart rate: 149 bpm. Cardiac drift: 157 bpm. My heart rate undoubted drifted higher from the hill at Spring Mountain Road, plus the heat was another factor as well. No aches nor pain, but my toenails were hinting that they needed to be trimmed.

Windy Run

Daily Quote: "Just as you put gas in your car before you take it for a drive, you should put 100 to 300 calories of carbohydrate-rich food in your body before you exercise. You need to train your intestinal track to tolerate this fuel, just as you are training your heart, lungs and muscles to go the distance. Granted, each marathoner is an experiment of one, and some marathoners can tolerate food better than others; that's why you need to experiment during training to determine what pre-exercise menu works best for you." --from the excellent book, "Nancy Clark's Food Guide for Marathoners."

The above quote reminds me of my eating blunders before the 2008 Boston Marathoner and how for breakfast I should have had my normal fuel of Cheerios, bananas, and skim milk...instead of the breakfast sausage croissant and orange juice. Also, the night before the race enjoyed my very first bowl of New England Clam Chowder. Funny thing is that I know better, but my mind was on "vacation mode" rather than preparing for a big race.

9:30 a.m. Recovery Run. 5 miles. Time 50:06. Pace, 10:01 minute per mile. Out and back on Jones Blvd. Clear, 64 degrees, Wind north at 22 mph with 40 mph gusts! Decided to run north on Jones Blvd as to face the wind so my run would be easier on the way back...it was a struggle as the wind was not only affecting my stride, but also my allergies...I was a sniveling mess with sore eyes. I know I'll be suffering allergies later as well.

RECOVERY, WEEK 3

Daily Quote: "Recovery weeks are vital to your progress because they allow your body to adapt to the key workouts you put in during hard training weeks. A rule of thumb for recovery weeks is to run 60-70% of your previous week's mileage, without any intense or exhausting sessions." --Pete Pfitzinger, "Running Times Magazine" (2007, July/August pg 14) Pfitzinger's "Lab Report"

9:45 a.m. Today is cross-training. Warmup: 10 minutes on upright stationary cycle. Weight Circuit: 30 minutes. Cool-down: 25 minutes swimming. Today I felt like swimming and used it as a special reward for a tough weight circuit session.

MARATHON RECOVERY, WEEK 3, MAY 5-12, 2008

Last week was my last Marathon Recovery Week, and today is the first day of my Base Building, which is four week training blocks (Gradually building up mileage for three weeks with the fourth week being a recovery week), time to renew my running to greater heights. I still need to be cautious and listen to my body as most ex-runners quit due from too much physical stress, too much psychological tension, and too many goals unmet. I'll continue to gradually add mileage by the 10% rule, but will keep a close ear on what my body is telling me via aches and pain. If my mileage goals are too ambitious, I won't have any problems reducing my mileage and/or taking a Rest Day. Just three weeks before my next Recovery Week!

My goal this Summer is to build up my mileage to 85-90 miles per week (last year I was able to achieve 80-85 miles per week during the Summer months). I'll also incorporate tempo runs as well as fartleks into my base building. This base will be my foundation for the upcoming marathon training in the Fall.

Surprisingly, my feasting at the Gold Coast Buffet didn't increase my weight, I'm still 177 pounds on a six foot frame. I will undoubtedly lose weight throughout my base building and not too concerned, but I still need to eat healthy foods and focus on realistic portions.

I did two weight circuit sessions last week and hope to eventually accomplish three weight circuit sessions per week. I may have to do weights immediately after work as not to affect my running in the mornings. I hate weight lifting and it'll be difficult to stay motivated with circuit training during my base building.

I still slept very well during last week's recovery and my morning heart rates have remained my normal 39-43 bpm. During my base building phase getting enough sleep will be paramount as in the past I would sacrifice sleep to accomplish all my goals...this year getting enough sleep will be my number one goal!

I also have an additional goal of improving my bowling average during the summer months before the Bishop Gorman Bowling League starts on August 24th. I'll practice bowling on the weekends, and will somehow squeeze in more sessions during the week. I'm going to have a full plate of goals this summer and I'll still be driving a cab for 12-hour days, Monday through Friday! I envy those who only work eight hours a day!

The following is a short recap of last week's training:
Monday: Cross-training; elliptical, weight circuits, and upright stationary cycle.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 5 miles.
Thursday: Cross-training; jogging, weight circuits, and upright stationary cycle.
Friday: General Aerobic Run, 7 miles.
Saturday: Recovery Run, 5 miles.
Sunday: General Aerobic Run, 9 miles.
Total weekly running mileage: 31 miles.

End of Marathon Recovery

Daily Quote: "A calorie-counting approach to eating can be particularly helpful to marathoners who feel tired all the time. It can help you understand why you are tired. For example, if you skip breakfast and lunch (i.e., eat zero calories, zero fuel), you can clearly see why you lack energy for your afternoon training session. If you are weight-conscious, calorie information allows you to determine how much food you can eat for fuel yet still lose body fat." --from the excellent book, "Nancy Clark's Food Guide For Marathoners."

Today is the end of my Marathon Recovery Period, tomorrow I'll start building a large base for fall and winter races.

9:30 a.m. 9 miles. Time, 1:21. Pace, 9:04 minute miles. Sunny, 80-82 degrees, winds ENE at 7mph. Average heart rate: 146 bpm. Cardiac drift: 157 bpm. Carried one bottle of Lemon-lime Gatorade, which was sufficient for my needs. I need to research for better sun tan lotion that doesn't leak and sting my eyes. I wonder how much longer I can run in the heat before surrendering to the treadmill? Run went well, no aches nor pain, and I handled the heat fairly well, of course, the temperature will eventually get much hotter soon.

This afternoon will be taking my wife and step-daughter to the Gold Coast Hotel & Casino to celebrate Mother's Day at the buffet. I need to repeat saying: portion control, portion control. Later I hope to practice some bowling too.

Added Fifth Day of Running

Daily Quote: "Food should be one of life's pleasures, a fun part of your marathon training program, and a protector of your good health. If you spend too much time thinking about food as being a fattening enemy, I highly recommend you consult a registered dietitian who specializes in sports nutrition and easting disorders (use the referral network at www.eatright.org.)" --from the excellent book, "Nancy Clark's Food Guide for Marathoners."

The last two Saturday's have been Rest Days, but today I've added an Easy Recovery Run as to slowly prepare for my Base Building Period that starts on Monday.

10:00 a.m. Recovery Run. 5 miles. Out and back on Anatoila. Sunny, 80 degrees, winds variable at 9 mph. Didn't wear my heart rate monitor not watch today, kept the pace very slow. Time, approximately 50 minutes. Average pace per mile, about 10 minute miles. Body felt very comfortable at conversational pace, no aches nor pain and I'm prepared to start my Base Building Phase on Monday.

General Aerobic Run

Daily Quote: "General Aerobic Runs include any run of 10 miles or less that's done at a steady pace. Faster runs of this length fall into the lactate threshold category, whereas slower runs are specifically for recovery. In other words, these are your standard, moderate-effort, putting-in-the-miles runs." --from the book, "Advanced Marathoning," by Pete Pfitzinger and Scott Douglas.

Today is my first General Aerobic Run since the Boston Marathon as I gradually approach my base building phase.

Time, 9:30 a.m. 7 miles in 1:03. Pace: 9:07 minute miles. Out and back on Torrey Pines Road that partially traverses the "Zappos Las Vegas Marathon" route. Sunny, 77-80 degrees, wind NNE at 7 mph. Average heart rate: 148 bpm. Cardiac Drift: 156 bpm. My body felt good running at a faster pace than a Recovery Run and could easily have gone farther and faster, but I still need to strive and finish my marathon recovery, which ends on Monday. Yup, next week starts my Base Building Phase for the summer!

I HATE Weight Training

Daily Quote: "When I started to train for the marathon, I was too busy to eat. I lost weight and felt self-conscious about my scrawny legs and skinny body. I contemplated quitting the training program, because I was afraid I'd turn into a bag of bones. Instead, I made an effort to better plan my sports diet. I started drinking lots more juice and milk, and having a peanut butter and honey sandwich before bed." --Justin Holmes, Wellesley, MA (from the excellent book, "Nancy Clark's Food Guide for Marathoners)

Let me be honest. I HATE weight training. The only reason I lift weights is to keep what little upper body strength I have, facilitate weight loss, and to somewhat improve my running. Today is weight training and I had been procrastinating all morning. I finally left home at 12:00 p.m. for the gym, just enough time to workout, have a short lunch, and then leave for work.

12:30 p.m. Warm-up, 10 minutes on treadmill. Weight circuit training, 25 minutes. Cool-down, 10 minutes on upright stationary cycle. Next time I lift weights I should do the warm-up and cool-down in reverse...I get too sweaty on the treadmill, but on the cycle I barely sweat at all.

Now I must rush to work and can't get my usual 10 minute nap; I HATE weight training.

Added Background Music to Blog

Daily Quote: "I once trained three new marathoners who each lost 20 pounds in less than 6 months. Each of them made the commitment to be conscious about their calories and overall food intake. My training partner and I, on the other hand, have run almost 20 marathons but we each still weigh 220 pounds. I love my beer and he loves his tortillas. We're not willing to commit to the diet part of the event, even though we see the results all around us." --Coach Lloyd Burnett, Mission TX (from the book, "Nancy Clark's Food Guide for Marathoners")

I can emphasize with the above quote as it's hard for me to commit totally to my diet, my weakness is Ben & Jerry's Cherry Garcia Ice Cream!

Today I added background music to my blog! Discovered in Meg's blog, "Naturally Meg," her playlist when I was searching for other Las Vegan runners who have blogs. Meg sent me the following response to my query about the playlist: "On the bottom of my playlist there is a link that says create your own playlist. Click on that and it will take you to the site. It's free, you just sign up and create your own list. Then you can add it to your page elements under the HTML/Java script choice. It gives you directions on how to do that on the playlist site." Thanks Meg for the help and support!!

10:30 a.m. Today is a Recovery Run. Out & Back on Lindell Road. Partly Cloudy, 80-81 degrees, winds south at 12 mph. 5 miles in 48:22 minutes, Pace: 9:40 minute per mile pace. Average heart rate: 144 bpm. Cardiac Drift: 155 bpm. (Note: average heart rate is 190 bpm) I felt very strong today, decided to add two short fartleks to my run, which made me feel even stronger. No aches nor pain, but was very thirsty even though I carried and drank a whole bottle of water...maybe once the temperatures reach 90 degrees I should be drinking Gatorade.

Hot Recovery Run

Daily Quote: "Pay attention to the genetic design for your body and don't struggle to get too light. The best weight goal is to be fit and healthy rather than sleek and skinny. Even heavy marathoners can be fit and healthy!" --Nancy Clark's Food Guide for Marathoners.

Awoke rather late today, 11:00 a.m., and didn't get out the door until 11:30 a.m., the temperature was high but my run was still doable.

11:30 a.m. Recovery Run. 5 miles. Out and back on Anatoila. Partly Cloudy, 81 degrees, winds variable at 3 mph. Didn't wear my heart rate monitor today, kept the pace very slow. Time, 50 minutes. Average pace per mile, 10 minute miles. Run went well, but at Rainbow Blvd traffic signal I had to make a sudden stop for the light and was very lightheaded and dizzy...next time at a traffic stop I'll jog in place as to keep my heart rate elevated.

I was able to squeeze in two practice bowling games before work. I did well, bowled a 177 and a 190. (My league bowling average is 164). I hope to become a much better bowler before the Gorman Bowling League starts on August 24th.

RECOVERY, WEEK 2

Daily Quote: "I suggest that people spend a year trying all the different diets they can find. Then, after having no success at achieving their goals, they gradually modify their normal eating habits. There are no quick fixes for weight loss. Period. Show me a quick fix, and I will show you how you are hurting your body." --John Correia, Sand Diego, CA. (from the book, "Nancy Clark's Food Guide for Marathoners)

10:00 a.m. Today is crosstraining at the gym. Warmup: 10 minutes on elliptical. 25 minutes weight circuit training. Cool-down. 15 minutes on upright stationary cycle. I'm very slowly making strength gains to what I was before the marathon, easy does it!

MARATHON RECOVERY, WEEK 2, APRIL 28-MAY 5, 2008

I have finished my second week of marathon recovery and ran a total of 23 miles. I'm recovering well with no aches nor soreness. The following is a short recap of last week's training:

Monday: Cross-training, upright stationary cycle.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 5 miles.
Thursday: Cross-training, Weight circuit.
Friday: Recovery Run, 5 miles.
Saturday: Rest Day.
Sunday: Recovery Run, 8 miles.
Total weekly mileage: 23 miles.

My weight is still 177 pounds on a six foot frame. I'm not too overly concerned with weight loss at this time as I know the pounds will melt off once I finish my recovery weeks and start base training.

I did only one session of weight lifting last week and will attempt to do two sessions this week, eventually will be doing weight circuits three times a week.

My sleeping patterns are excellent as the recovery weeks agree with me! I've been sleeping soundly for 7-8 hours a day and my morning heart rates are low, 39-43 bpm on average.

Bishop Gorman Bowling League Finish

Daily Quote: "As a coach, I don't know I would ever race an athlete in a 10k a few weeks after a marathon, but that doesn't mean one couldn't do it because you have the aerobic fitness to do it. I'm a little bit more true Lydiard in my thinking, and I believe in cycling your training and that when you come to the end of a big peak for a marathon, it's time to take a break and start again with a new cycle. But with 5k and 10k training, I'm always of the belief of once you get fit and are racing well, don't stop racing. If you have a peak race on your calendar and you planned on that being your last race, if you run well, don't make it your last race. Just keep racing until it doesn't go well." --Pete Rea, Head Coach at the ZAP Fitness post-collegiate training facility in Blowing Rock, NC.

Tonight our bowling team, "One Wonders," has finished the season on the Bishop Gorman Bowling League in fourth place! We have shown tremendous improvement this season as last year we finished in twelfth place. Every member of the "One Wonders" team has improved their bowling averages. The beginning of the season my average was 132 and now it's 164! The Bishop Gorman League doesn't start again until August 24th and I hope to even be better by practicing at least twice a week this summer. Last week bought the book, "Bowling 200+, Winning Strategies to Up Your Average and Improve Your Game," by Mike Aulby and Dave Ferraro, which I hope helps me improve my bowling technique this year.

This morning I finished my longest run since the marathon. 9:30 a.m., 8 miles. Time, 1:19, a easy pace of 9:57 minute miles. Average heart rate: 142 bpm. Cardiac Drift 151 bpm. (Note my maximum heart rate is 190 bpm) I was happy I brought a small bottle of water as I was parched during the middle miles, I'll be carry water during every road run as temperatures in Las Vegas is rising rapidly; partly cloudy, 74-77 degrees with wind north at 7 mph. I felt no aches nor pain and I'll continue my marathon recovery slowly.

Bowling Practice and a Movie

Daily Quote: On marathon recovery: "I do believe active recovery tends to bring people around a bit quicker than by literally not doing anything. Even if it's an easy 25- to 30- minute stationary bike ride, going for a swim, jogging 20 minutes on grass or going for a short hike, just doing something to move your legs, elevate your heart rate a little bit into your aerobic zone, I think is a good thing. It's much better than just sitting on the couch, because that take a little longer to get the junk out." --Pete Rea, Head coach at the ZAP Fitness post-collegiate training facility in Blowing Rock, NC.

Today is no running nor cross-training, unless you consider bowling a cross-training activity! Our team, "One Wonders" practiced bowling at the Gold Coast Bowling Center. I did o.k., bowled a 139, 173 and a 176. Mary Ely did fantastic bowling her highest game to date...a 205, which she accomplished with SIX STRIKES IN A ROW!!!

Later at night Suzie and I watched the new movie, "Iron Man," which we enjoyed very much...not your typical action movie as it actually has a well thought plot, funny lines, with great actors!

Easy Does It

Daily Quote: "Most people, when they're training for a marathon, they tend to get super lean, maybe the leanest they've ever been. It's not a bad idea, in the weeks after your marathon, to try to gain back that extra layer than can help you stay healthy. It will give your immune system a break. You'll lose those few pounds once you start ramping back up to a key event." --Pete Rea Head Coach at the ZAP Fitness post-collegiate training facility in Blowing Rock, NC.

8:30 a.m. Recovery Run. Easiest run this year! Out & Back on Lindell Road. Partly Cloudy, 73 degrees, winds south at 7 mph. 5 miles in 50 minutes, a very slow 10 minutes per mile pace. Average heart rate: 142 bpm. Cardiac Drift: 149 bpm. (Note: average heart rate is 190 bpm) The temperatures are going to reach the low 90's today...very hot summer days are right around the corner, I'll need to start carrying water even for the shorter runs.

My cell phone battery is dead. I've had the phone for three years and could purchase another battery, but I have a deal with Verizon to get an updated new phone every two years with another contract. My wife's phone is FOUR years old, but she only uses it for emergencies, nevertheless she could use a new phone too.

Return To Weight Lifting!

Daily Quote: "Strength training allows runners to improve the strength in their running muscles, create balance between unbalanced muscle groups, and focus on keeping their legs strong during injury recovery." --Christine Luff, Running Guide at about.com

Today I have returned to weight lifting, my last circuit training workout was on April 8th due to my tapering for the Boston Marathon. I'm taking a rest day from running as to slowly recover from marathon...although I'm eager to start running every day, it's not prudent at this time.

10:00 a.m. Warm-up, 10 minutes on the upright stationary cycle. Weight circuit training, 35 minutes. Cool-down, 15 minutes on the upright stationary cycle.

I lost noticeable strength on my upper body, hence I decreased the weights on most exercises and will slowly return to the weights I lifted before my marathon taper.

After my gym workout went to the Gold Coast Bowling Center as to play three practice games, I did very well bowling 161, 180, 194! (Note my bowling average is 163). Next week is the last week of league play with the Bishop Gorman Bowling League and wish to do very well. Bishop Gorman Bowling League doesn't start again until August, which gives me the summer to improve my bowling.