Sweet Recovery Run

Daily Quote:

"If you're running alone and struggling, give yourself a pep talk. Tell yourself that you're not physically tired -- you're just mentally fatigued and you can push through it. Say to things yourself like, 'I'll have some water in five minutes -- that will make me feel better.' If you're doing your longest run ever, remind yourself how proud you'll feel when you're finished."

--Christine Luff, about.com running & jogging guide.

9:30 a.m. 6 miles. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. (Pace, 9:31 minute miles). Average heart rate: 144 bpm. Cardiac Drift 147 bpm. (Note: my maximum heart rate is 190 bpm) My heart rate today was lower than last Tuesday's Recovery Run, which shows I'm adapting well to my training. I'll raise my Recovery Run speed once my average heart rate dips below 140 bpm. My running shoes, New Balance 845, now have 403 miles and I'll need to start shopping for bargains on stability running shoes soon.

After my run, took a 10 minute breather before I started my weight circuit training. Chatted with a personal trainer who wanted me to hire him as to get me buffer, I declined; reasoning to him that I won't be able to afford his services if Checker Cab Company goes on strike. (Don't you hate getting cornered by a personal trainer's sale pitch?) I did 35 minutes lifting weights and finally accomplished 2 sets, 15 reps on the Roman Chair without getting nauseous!

I need to leave for work earlier today as to stop at the the Union office to receive my copy of Checker Cab's latest contract offer. Checker Cab drivers have been without a contract since December and we'll be having a contract vote next week. I've been thinking for weeks about how difficult it's going to be financially for us if we go on strike.

Longer Tempo Run

Daily Quote:
You know you're an Ultrarunner if:
1) Your wife tries to introduce you to your three children and you reply "Three?"
2) You spend more time in the drug section than the food section of the local market.
3) You wonder why they don't make all running socks a dusty brown color.
4) You have more dirt on your shoes than in your garden.
5) You think that flagel and ibuprofen belong on the breakfast table.
6) You get more phone calls at 5:00 AM than at 5:00 PM.
7) You don't recognize your friends with their clothes on.
8) You have more buckles than belts.
9) You postpone your wedding because it will interfere with your training.
10) You keep mistaking your boss for Norm Klein.
--Gene Thibeault

What a difference a day makes, my morning heart rate is 40 bpm, I feel upbeat, and eager to start running on the treadmill!

10:15 a.m. Life Fitness Treadmill set at a 1% grade. Total Distance: 7 miles. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 4 miles at 7.6 mph (7:54 minute miles). Cool-down: 1 mile at 6.3 mph. Average heart rate: 155 bpm. Cardiac Drift: 173 bpm. (Note: My maximum heart rate is 190 bpm) My tempo run's mileage increased to 4 miles today and body felt very strong with no aches nor pain. I'm considering on increasing my tempo run's speed to 7.7 mph (7:48 minute miles) next week, which is close to my 10k racing speed. I listened to "Cure" during my run, thanks Lisa for suggesting my listening to them many years ago!

Slept Late

Daily Quote:

“You hear a lot of comments about, “He makes it look easy,’ or ‘His face shows no effort…’ Come look at my face in January when I’m trail-running in Texas and I’m hurting like a dog. It’s an ugly face. But I’d rather have the face then and feel good here. It’s called sacrifice.”

-- Lance Armstrong

I slept late this morning, not awaking until 11:30 a.m., I must still be exhausted from yesterday's Long Run.

Today is an easy Recovery Run. 12:00 p.m. 6 miles. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. (Pace, 9:31 minute miles). Average heart rate: 147 bpm. Cardiac Drift 150 bpm. (Note: my maximum heart rate is 190 bpm) Heart rate is a little high for a Recovery Run and I did feel tired and worn out after my run. I then dragged my sorry self to the weights for my usual 30 minutes of torture doing weight circuit training. I don't have enough time to take my beloved nap before work, just a quick bite to eat and I'm off to my cab....

Official Long Run

Daily Quote:

"A long run is any run of 17 miles or longer. The intention of long runs is (obviously) to improve your endurance in preparation for the marathon's 26.2 miles. To gain the most from your long runs, do them at the correct intensity. Long runs shouldn't be slow jogs during which you just accumulate time on your feet. The most beneficial intensity range for your long runs is 10 to 20 percent slower than your goal marathon pace."

--Pete Pfitzinger and Scott Douglas, from their book, "Advanced Marathoning."

Today as according to the above quote is my first "official" long run since running the 2008 Boston Marathon. My marathon goal pace for the Las Vegas Marathon will be 8:00 minute miles...hence, the early part of my long runs (20% slower than goal pace) should be 9:36 minute miles (or 6.3 mph on the treadmill). The latter part of my long runs (10% slower than goal pace) should be 8:48 minute miles (or 6.8 mph on the treadmill). I'll be running close to the recommended paces, but will eventually be adding marathon pace (8:00 minute miles) when I'm within ten weeks to the Las Vegas Marathon date.

I went to bed earlier than normal with my wife as she has to awake earlier to train a new employee at her work, therefore I awoke earlier too!

8:15 a.m. Long Run, Progressive. 17 miles. Life Fitness Treadmill set at a 1% grade. 4 miles at 6.3 mph, 4 miles at 6.4 mph, 4 miles at 6.5 mph, 4 miles at 6.6 mph, and last mile at 6.7 mph. Average heart rate: 149 bpm. Cardiac Drift 155 bpm. I'll eventually reach 10% slower than marathon pace in my upcoming Long Runs as I gradually increase my mileage. Body felt very strong, no aches nor pain, but the last mile was mentally tough as I was getting bored out of my mind! Listened to the CD "Phil Collins Greatest Hits," which has a beat that's way too slow...I need more upbeat music!

Since I finished my long run sooner than usual, I was able to catch up on reading my fellow runner's blogs. I now have over 40 blogs that I've subscribed as feeds...thankfully most don't post regularly or I wouldn't have time to run!

SUMMARY, JULY 21-27

Daily Quote:

"Time on your feet. You need to adapt to spending long periods of time on your feet and moving forward. Longer runs (>4 hrs.) can be broken up with walking breaks. In fact, learning to walk and then run again is a key to success in ultra-marathons."

--Neil L. Cook, BS, MS, Med

Today is a General Aerobic Run. 10:00 a.m. 7 miles. Life Fitness Treadmill set at a 1% grade. 3 miles at 6.3 mph (Pace, 9:31 minute miles) and last four miles at 6.4 mph (Pace, 9:22 minute miles). Average heart rate: 144 bpm. Cardiac drift: 148 bpm. (Note: my maximum heart is 190 bpm). Normally Sunday would be an easy Recovery Run as to fully recover from Friday's Medium-Long Run, but felt very energetic and had no problems running a tad longer today. I hope today's run doesn't effect my Long Run tomorrow.

SUMMARY FOR WEEK OF JULY 21-27, 2008

Finished first week of my four week training block (I'll increase mileage for three weeks then the fourth week is a recovery week) and ran a total of 60 miles. This is my highest mileage weekly mileage this year! What a difference my previous Recovery Week has made to my energy and attitude...now if I can maintain this energy for the next two weeks.

My weight has remained the same, 176 pounds on a six foot frame, but my pants do feel a little looser. I believe that my weight lifting is keeping my weight stable and body tighter. Nevertheless, I still plan on reaching 165 pounds for the 2008 Las Vegas Marathon.

I accomplished three sessions of weight circuit training last week and plan on doing three sessions again this coming week. I've added the exercise "Roman Chair" to my routine.

Friday night I was only able to get four hours of sleep due to the Oldsmobile having a flat tire and having to awake early to take the car to the tire store, but the rest of the week managed to sleep 7-8 hours. My morning heart rates have remained stable around 39-41 bpm.

A short recap of last week's runs:
Monday: Medium-Long Run, 16 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Tempo Run, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 13 miles.
Saturday: Recovery Run, 6 miles.
Sunday: General Aerobic Run, 7 miles.
Total Weekly Mileage: 60 miles.

Long Term Goal

Daily Quote:

Before you begin training for an ultra, you need to have at least 3 consistent years of running experience. You should also have completed at least 3 marathons. Your marathon finishing times aren't important. Next, select a race and set a personal goal. Your goal may be just finishing the distance, completing the distance within a certain time, or racing to finish in the top ten. Unless you're a very experienced marathoner, your goal should be just to finish.

--By Neil L. Cook, BS, MS, Med

My long term goal is to finish my very first ultramarathon next year, which will be the "Labor of Love 50k Race" on April 26, 2009. I will have no time goals for my first ultramarathon. I've completed eight "Las Vegas Marathons" in a row and also ran the 2008 Boston Marathon. I've accomplished my previous goals of getting a Boston Qualifier (twice) and running the Boston Marathon this year...I now feel the need for something more challenging and bigger, hence I've decided on running a ultramarathon. My finishing this goal may result in running longer and harder ultramarathons in the future.

10:30 a.m. Recovery Run, 6 miles. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. (Pace, 9:31 minute miles). Average heart rate: 144 bpm. Cardiac Drift 149 bpm. (Note: my maximum heart rate is 190 bpm) I finished the run feeling invigorated and sweaty, had to change into a dry t-shirt before doing weights.

After my run accomplished my Weight Circuit Training that lasted about 35 minutes. I'm doing better on the Roman Chair, 2 sets, 10 reps, and hope to add more reps next time.

Flat Tire

Daily Quote:

"Why Do An Ultra-Marathon? For some it's the challenge of going even longer. For others it's the challenge discovering personal limits, then breaking them. And others have mastered the marathon and need bigger more challenging events. Whatever your reason for embarking on this grueling challenge…you're certain to learn two things about yourself: #1) Your level of commitment to running, and #2) Your personal limits…both mental and physical."

--Neil L. Cook, BS, MS, Med

Last night after work discovered my 1996 Oldsmobile Cutlass had a flat tire! Wasn't too surprised as I haven't had new tires since 2001. Once I changed to a donut tire lost valuable time getting home from work. Went to bed, awoke and went to "Big O Tire" store and purchased two tires, one to replaced the flat and one to balance the rear (they no longer make the model for those 2001 tires), frustrating as I lost more time. I then hustled myself to the gym to complete today's workout.

11:45 a.m. Medium-Long Run. 13 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.3 mph (Pace: 9:31 minute miles) and last 7 miles at 6.4 mph (9:22 minute miles). Average heart rate: 146 bpm. Cardiac drift: 153 bpm. (Note: my maximum heart is 190 bpm). Next week I should increase my speed a little as my body has adjusted well to this effort.

I had to leave the gym directly to work as the flat tire consumed most of my time.

Ice, Ice, Baby

Daily Quote:

"Take an ice bath - from your hips down - after every hard workout, long run or race. This will reduce intra-muscular fluids and swelling and close down capillaries. It also reduces post-exercise soreness and eliminates delayed onset muscle soreness (DOMS). Fill the bathtub with enough water to cover you up to your naval, then dump in enough ice cubes to cover the bottom of the tub. Sit in the ice cold water for 10 minutes. Initially the shock of sitting in the cold water will take your breath away, but within a few minutes you'll become numb to the cold."

-- Neil L. Cook, BS, MS, Med

I've taken cold baths like the above quote, but now prefer using the shower's massage head where I set the massage function at its highest, strongest setting and with cold water massage legs, which I find does a better job with less time.

10:30 a.m. Recovery Run, 6 miles. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph (Pace: 9:31 minute miles). Average heart rate: 143 bpm. Cardiac Drift 148 bpm. (Note: my maximum heart rate is 190 bpm) My new speed of 6.3 mph for a Recovery Run is working well, I'm in the zone and the run feels comfortably easy.

Immediately after my run I accomplished my usual Weight Circuit Training that lasted about 30 minutes, but today I've added the Roman Chair/Hyperextension Stand to my routine, I only did one set, ten reps for now. See photo for Roman Chair, note: the photo is not me (I wish!) This isn't the first time I've tried the Roman Chair as I attempted to add it to my routine last year, but stopped after one week of suffering...I would get dizzy on the down dips and afterwards would have nausea. I still have the negative symptoms today, but will attempt to tough it out for fitness sake, nevertheless, the Roman Chair will be my very last routine during the Weight Circuit Training so I can complete all the other exercises in case of nausea.

Tempo Run Redux

Daily Quote:

"In 1979 I had the opportunity to meet with Arthur Lydiard. During our conversation he emphasized the importance of hill training. Lydiard had all his athletes, from marathoners like Barry Magee, 5,000m runner Murray Halberg, to 800m runners like Peter Snell, run hills during both the Base Building and Strength Building phases of their training. Don't increase your weekly mileage during the Strength Building phase, and the length of your long run should remain constant through this phase. Increase the number of hill workouts you do each week, as well as the number of hill repeats you do each session. Don't do more than 3 hill workouts per week and no more than 12 hill repeats per workout." --By Neil L. Cook, BS, MS, Med

Last week I didn't do a Tempo Run because of my Recovery Week, therefore, today was tempted to increase my distance, speed, or both. I decided for caution's sake I would just repeat my last Tempo Run's perimeters that was set on Wednesday, July 9, 2008.

9:15 a.m. Life Fitness Treadmill set at a 1% grade. Total Distance: 6 miles. Warm-up: 2 miles at 6.3 mph. Tempo: 3 miles at 7.6 mph. Cool-down: 1 mile at 6.3 mph. Average heart rate: 154 bpm. Cardiac Drift: 172 bpm. (Note: My maximum heart rate is 190 bpm) I had no soreness nor pain, heart rates were very good and within my zone...next week I'll increase the speed of my Tempo Run to 7.7 mph!

MPH = Minutes Per Mile

My friend at work, Jesus Lopez, who regularly haunts my blog had mentioned that he doesn't know what my MPH means in pace per mile, hence I created this MPH List just for you Jesus. For those of you trying to beat the summer heat by training indoors on a treadmill, and wonder what your pace is, the table below may be useful...feel free to make a copy for your log. Keep in mind, that to closely mimic running outdoors you should set the treadmill incline at a 1% grade. My gym's treadmill only goes up to 10 mph, which is a 6 minute per mile pace...I haven't came close to needing the treadmill set at 10 mph, YET! In the future I'll include my pace per mile in my daily posts:

If MPH are: 6

Then Minutes per mile = 10:00

If MPH are 6.1

Then Minutes per mile = 9:50

If MPH are 6.2

Then Minutes per mile = 9:40

If MPH are 6.3

Then Minutes per mile = 9:31

If MPH are 6.4

Then Minutes per mile = 9:22

If MPH are 6.5

Then Minutes per mile = 9:14

If MPH are 6.6

Then Minutes per mile = 9:06

If MPH are 6.7

Then Minutes per mile = 8:57

If MPH are 6.8

Then Minutes per mile = 8:49

If MPH are 6.9

Then Minutes per mile = 8:42

If MPH are 7

Then Minutes per mile = 8:34

If MPH are 7.1

Then Minutes per mile = 8:27

If MPH are 7.2

Then Minutes per mile = 8:20

If MPH are 7.3

Then Minutes per mile = 8:13

If MPH are 7.4

Then Minutes per mile = 8:06

If MPH are 7.5

Then Minutes per mile = 8:00

If MPH are 7.6

Then Minutes per mile = 7:54

If MPH are 7.7

Then Minutes per mile = 7:48

If MPH are 7.8

Then Minutes per mile = 7:42

If MPH are 7.9

Then Minutes per mile = 7:36

If MPH are 8

Then Minutes per mile = 7:30

If MPH are 8.1

Then Minutes per mile = 7:24

If MPH are 8.2

Then Minutes per mile = 7:19

If MPH are 8.3

Then Minutes per mile = 7:14

If MPH are 8.4

Then Minutes per mile = 7:09

If MPH are 8.5

Then Minutes per mile = 7:04

If MPH are 8.6

Then Minutes per mile = 6:59

If MPH are 8.7

Then Minutes per mile = 6:54

If MPH are 8.8

Then Minutes per mile = 6:49

If MPH are 8.9

Then Minutes per mile = 6:44

If MPH are 9

Then Minutes per mile = 6:40

If MPH are 9.1

Then Minutes per mile = 6:36

If MPH are 9.2

Then Minutes per mile = 6:31

If MPH are 9.3

Then Minutes per mile = 6:27

If MPH are 9.4

Then Minutes per mile = 6:23

If MPH are 9.5

Then Minutes per mile = 6:19

If MPH are 9.6

Then Minutes per mile = 6:15

If MPH are 9.7

Then Minutes per mile = 6:11

If MPH are 9.8

Then Minutes per mile = 6:07

If MPH are 9.9

Then Minutes per mile = 6:04

If MPH are 10

Then Minutes per mile = 6:00

Increased Speed For Recovery Run

Daily Quote:

"The Base Building phase is all about building aerobic fitness. Run the same weekly mileage for at least 2 weeks before increasing your mileage. Only advanced runners should do a long run every week. All others should do one long run every 2 or 3 weeks. You shouldn't race during the Base Building phase. If you choose to race, your effort shouldn't exceed 85% of maximum heart rate. You shouldn't take time off, either before or after a race during the Base Building phase. Work in 4-week cycles. Week 1 is your "base" week. In week 2 increase your weekly mileage by about 10%. In week 3 increase the distance of
your long run, but keep the total weekly mileage the same as week 2. Week 4 is your recovery week - return to "base" week mileage."

--Neil L. Cook, BS MS Med

Today I increased my speed for my Recovery Run as my body has adapted, which had resulted in a heart rate below my recovery zone.

10:30 a.m. Recovery Run, 6 miles. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. Average heart rate: 144 bpm. Cardiac Drift 149 bpm. (Note: my maximum heart rate is 190 bpm) I feel comfortable, relaxed and within my heart rate zone for a Recovery Run, I'll continue with the 6.3 mph speed until my body adapts.

16 Miler!

Daily Quote:

"There are 5 physiological phases to training: Base Building, Strength Building, Speed Building, Taper/Race And Recovery. From your race date, work backwards to allow 2-3 weeks to taper prior to your race. Speed Building is 6-8 weeks. But, if you're attempting your first ultra, or you're doing an ultra just to finish and not for time or place, this phase can be eliminated - adding half the time to the Base Building and half to the Strength Building phases. The Strength Building phase is 8 weeks. Make the Base Building phase as long as possible."

--Neil L. Cook, BS, MS, Med

What better way to start a new four week training block--my longest run since the 2008 Boston Marathon, a 16 Miler!

10:45 a.m. Medium-Long Run, progressive. 16 miles. Life Fitness Treadmill set at a 1% grade. 5 miles at 6.3 mph, 5 miles at 6.4 mph, and 6 miles at 6.5 mph. Average heart rate: 156 bpm. Cardiac Drift: 167 bpm. Small swallow of Lemon-Lime Gatorade every two miles. I felt strong today, no aches nor pain, and didn't have any negative thoughts during my run, in fact I could have easily ran faster and farther...what a difference a Recovery Week makes in my training!!!

I ran the first hour without music, then after that hour listened to my new CD, Madonna's "Hard Candy." Music was fast paced and perfectly upbeat for my second half of my Medium-Long Run.

I just have enough time to munch on a Ham & Cheese Lean Pocket and then rush to work....

SUMMARY FOR JULY 14-20, 2008

Daily Quote:

At the same time as you are training your endocrine system to respond to stress, you need to train your mind to get an endurance attitude. Those same 25-30 mile long runs will do that. One needs to experience the fatigue, and develop the resolve to run on in spite of it, learning that by relaxing and concentrating on form, you can keep moving forward when any sensible person would have stopped.

--Karl King, Ultramarathoner

This weekend was rather expensive as we spent $1,700 on natural landscaping for our front yard, which included 20 tons of stones and several water stingy plants. Our home is more water efficient and will be economical in the long run as we do live in the desert. No more lawn mowing!! I was still able to get in two easy 5 milers on Saturday and Sunday that completes my Recovery Week.

SUMMARY FOR WEEK OF JULY 14-20, 2008

Finished fourth week of my four week training block (I'll increase mileage for three weeks then the fourth week is a recovery week) and ran a total of only 44 miles. I'm looking forward to increasing my mileage this coming week as I feel I'm totally recovered from the last four weeks of tough training.

Not surprisingly, I gained one pound during Recovery Week, I'm now 176 pounds on a six foot frame. I hope to reach 165 pounds for the 2008 Las Vegas Marathon in December.

I accomplished three sessions of weight circuit training last week and plan on doing three sessions again this coming week.

I was able to sleep very well this week as my training was reduced and had plenty of time to sleep at least 7-8 hours per day. My morning heart rates were a bit high at the beginning of the week, but now I'm in my normal 38-42 bpm range. I'm ready to start hard training again.

Mileage for my last four week training block:
Week 1: 52 miles.
Week 2: 55 miles.
Week 3: 57 miles.
Week 4: Recovery Week: 44 miles.

A short recap of last week's runs:
Monday: General Aerobic Run, 9 miles.
Tuesday: Recovery Run, 5 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 5 miles.
Friday: General Aerobic Run, 7 miles.
Saturday: Recovery Run, 5 miles.
Sunday: Recovery Run, 5 miles.
Total Weekly Mileage: 44 miles.

2008 Boston Marathon Racers' Record Book

Daily Quote:

"A lot of sportswriting cliches are devoted to the idea that the underdog always has a chance. 'It ain't over 'till it's over.' 'On any given Sunday.' 'That's why they play the game.' While these lines have been worn out on baseball and football games, there may not be an athletic contest to which they better apply than the marathon. With the body being pushed to such extremes, the difference between the thrill of victory and the agony of defeat is the finest of lines, separated by one side stitch or muscle cramp or a second wind and stretched over 26.2 miles of unforgiving pavement."

--Marc Chalufour, Introduction from the "2008 Boston Marathon Racers' Record Book."

I was surprised this morning on receiving in my mailbox the unexpected bonus of a "2008 Boston Marathon Racers' Record Book!" What a nice souvenir of my Boston adventure!!

Today is a short General Aerobic Run as I'm in the middle of my Recovery Week.

9:30 a.m. General Aerobic Run. 7 miles. Life Fitness Treadmill set at a 1% grade. 3 miles at 6.3 mph and last four miles at 6.4 mph. Average heart rate: 142 bpm. Cardiac drift: 147 bpm. (Note: my maximum heart is 190 bpm). I had so much energy during my run I wanted to push myself, but I reigned myself back to my original plan of an easy General Aerobic Run as I must relax and totally recover before I start my next four week training block.

Another Shorter Recovery Run

Daily Quote:

I always feel bad when runners I coach seem ashamed to admit that they've been doing some of their runs on the treadmill. I explain to them that they should pat themselves on the back for making a smart decision. When the weather is hot and the humidity is high, the gym is a much safer place to do your workouts than the great outdoors. No one is going to win any medals for putting themselves at risk for dehydration, heat exhaustion, and other heat-related illnesses by running outside on a hot, humid day. If you run inside, you'll probably do a more quality run and, as an added bonus, there's no sunscreen required!

--Christine Luff, Running Guide at running.about.com

Another Shorter Recovery Run, I'm currently in the middle of my Recovery Week and my body is recovery very well as my morning heart rate has returned to 41 bpm! (my normal morning heart rates are in the 38-42 bpm range)

10:15 a.m. Recovery Run, 5 miles. Life Fitness Treadmill set at a 1% grade. All five miles at 6.2 mph. Average heart rate: 140 bpm. Cardiac Drift 144 bpm. (Note: my maximum heart rate is 190 bpm) My body is adapting to recovery so well I may need to raise the treadmill's speed to 6.3 mph for Recovery Runs as to keep my heart rate in the zone. Listened to Coldplay's "Viva La Vida" again during workout.

Immediately after running I headed straight for the machines and did my usual 30 minutes of Weight Circuit Training.

No Tempo Run Today

Daily Quote:

"We runners place so much emphasis on training that the recovery from an event is virtually ignored in the discussions. It is my opinion that you need to train your body, not *only* to withstand the event, but you need to train your body to *recover* from that event, too. Thus, you need to "train your recovery" just as you train your effort."

--Jay Hodde, Ultramarathoner

Wednesdays are normally my Tempo Runs, but due to my being in a Recovery Week I've opted for a General Aerobic Run done progressively.

9:45 a.m. General Aerobic Run. 8 miles. Life Fitness Treadmill set at a 1% grade. 2 miles @ 6.2 mph, 2 miles @ 6.3 mph, 2 miles @ 6.4 mph, and the last 2 miles @ 6.5 mph. Average heart rate: 149 bpm. Cardiac Drift: 155 bpm. I'm starting to feel like my old self, not dreading the workout and feeling strong and lively afterwards. My morning heart rate has improved as well, today it's 44 bpm. (Normally my morning heart rates are in the 38-42 bpm range).

Another factor that made today's run easier was last night I bought a new CD to listen during my workouts, Coldplay's "Viva La Vida" (or Death and All His Friends). The music is perfect for a Recovery Run or General Aerobic Run as it's not extremely fast paced, but rather moody and introspective yet delivers much punch as to be expected from a rock album. I was happily lost in the music as I pranced on the dreadmill.

Shorter Recovery Run

Daily Quote:

Don't be too proud to run very slowly in your recovery runs, as Kenya's runners are famous for doing. Even very slow running counts as pre-fatigued running practice that will yield improvements in your running economy, and running very slowly allows you to run longer without sabotaging your next key workout.

--Matt Fitzgerald

Today is a shorter Recovery Run than usual as I strive to fully recover this week and get my morning heart rates lower--today my morning heart rate was better, 49 bpm, but still room for improvement (My normal morning heart rates are around 38-42 bpm).

9:15 a.m. Recovery Run, 5 miles. Life Fitness Treadmill set at a 1% grade. All five miles at 6.2 mph. Average heart rate: 142 bpm. Cardiac Drift 147 bpm. (Note: my maximum heart rate is 190 bpm) No aches nor pain, but I did get dizzy as I tried to watch "Escape to Alcatraz Triathlon" on the gym's console above the treadmills. I feel like such a wimp when I suffer from motion sickness!

Begin Recovery Week!

Daily Quote:

"Step cycles are two-to four-week blocks of training in which your training load steadily increases until the final week, when it is cut back for recovery. Like the hard-easy rule, step cycles allow you to train harder when you mean to train hard, yet also absorb your hard training more fully, than when your training load is less varied."

--Matt Fitzgerald

My morning heart rate is still a little high when I awoke, my wakeup heart rate today was 55 bpm, normally it's between 38-42 bpm. Hopefully this week my recovery will produce a result of a lower morning heart rates and less symptoms of overtraining.

Today is the first day of my fourth week training block, which is a much needed Recovery Week. Mondays are normally my Medium-Long Runs and eventually Long Runs, but today will be a General Aerobic Run of nine miles that will be my longest run for this week!

9:30 a.m. General Aerobic Run. 9 miles. Life Fitness Treadmill set at 1% grade. 5 miles at 6.3 mph and last four miles at 6.4 mph. Average heart rate: 144 bpm. Cardiac drift: 150 bpm. (Note: my maximum heart is 190 bpm). I felt energized after my run, not as tired, nor needing a nap.

SUMMARY, JULY 7-13, 2008

Daily Quote:

"If there is ice at the aid stations, consider wearing a white, mesh cap in which you can put ice cubes. It may look silly, but may also help cool your head a lot. It worked wonders for me at the hot, humid '94 Vermont 100."

--Karl King, Ultramarathoner

Busy weekend! I was able to squeeze in easy six milers for both Saturday and Sunday, but it wasn't easy due to helping Lisa move to another apartment. I need a day off from my days off!

SUMMARY FOR WEEK OF JULY 7-13, 2008

Finished third week of my four week training block (I'll increase mileage for three weeks then the fourth week is a recovery week) and ran a total of 57 miles that's my longest mileage week this year. I'm looking forward to an easy recovery this coming week as I'm on the edge of overtraining.

I'm currently 175 pounds on a six foot frame, I had somehow gained a pound since last week. My goal is to weigh 165 pounds for the 2008 Las Vegas Marathon, losing that last 10 pounds is always tough.

I accomplished only two sessions of weight circuit training as today I helped Lisa move to a another apartment, which is somewhat a weight workout! Would I have been able to help Lisa move if I was still 250+ pounds? Maybe die trying??

I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are climbing, 42-51 bpm (normally my morning heart rates are in the 38-42 bpm range), I believe I'm suffering a little from overtraining and thankfully next week is a Recovery Week!

A short recap of last week's runs:
Monday: Medium-Long Run, Progressive, 15 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Tempo Run, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium-Long Run, 12 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Recovery Run, 6 miles.
Total Weekly Mileage: 57 miles.

Increased Medium Long Run

Daily Quote:

"How long should your long runs be? Ideally, you'll run at least several 20s and several 24- to 26-milers before your first 50. Even better, you’ll run at least one 30-mile walk/run. Many ultrarunners do at least two 30-milers per month, and some do a 30 every weekend. There’s even a trail-tough group who do a 30 on Saturday and a 20 on Sunday."

--George Beinhorn, Ultramarathoner

Yesterday I had a boring six mile Recovery Run and didn't even want to post it yesterday as it's the same old, same old. I've been in a lousy funk.

Today I had increased my Medium-Long Run to 12 miles. Monday is the beginning of my fourth week in this training block, which means it'll be a Recovery Week. I'm looking forward to a comfortable, less time consuming, Recovery Week. Hopefully next week's recovery will help me get out of this funk!

10:30 a.m. Medium-Long Run. 12 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.3 mph and last six miles at 6.4 mph. Average heart rate: 145 bpm. Cardiac drift: 152 bpm. (Note: my maximum heart is 190 bpm) I was terribly bored on the treadmill today, I struggled with negative thoughts of quitting my run early, but managed to hang on for the full 12 miles. September is when I start training on the roads again and it seems so very far away! I don't have much choice, today's temperatures in Las Vegas will be 114 degrees in the shade. This weekend I plan on purchasing a new CD with the hopes it'll help alleviate the dreadmill's boredom.

This Sunday I'll be helping my daughter, Lisa, move to a new apartment...looking forward to a little extra crosstraining by lifting heavy boxes!!

Hill Thoughts

Daily Quote:

"I've always had trouble getting myself to do other than run as I feel and avoid things like speed work, etc.. However, this summer, preparing for the VT100, I decided to do some quad specific training. I found a quarter-mile hill, paved and with about three different pitches, and spent an hour once a week speed walking up and running down at a good pace. Not only did it strengthen my quads, but it gave me some pre-race walking practice, which I also generally avoid."

--Ralph Swenson, Ultramarathoner

I studied the elevation chart of "Labor of Love 50k" last week, therefore, I've been thinking often about hill work this week. I normally run just one marathon per year, which is usually the "Las Vegas Marathon" and the course is as flat as a pancake, needless to say, I'm a bit nervous about hills.

Lydiard would have his runners in hilly environments, and in the past I've used Lydiard's hill phase which follows the base phase and lasts four weeks that incorporates bounding as well as hill repeats. Nevertheless, the "Las Vegas Marathon" is in December and the "Labor of Love 50k" is next April. As usual, Allen has given me excellent advice:

"Walking up and running down the hills sounds like a good strategy. Like you've said many times to beginners, your first time will be for experience not for speed. Since you'll be running the Vegas marathon in December, you might want to wait until after that to practice your hill strategy for the Ultra."

So, I'll concentrate on first things first, prepare for my best "Las Vegas Marathon" yet and strive for another personal record, then after the marathon, work on preparing for the hilly "Labor of Love 50k" race.

Today is Wednesday, that means it's Tempo day!!
8:45 a.m. Life Fitness Treadmill set at a 1% grade. Total Distance: 6 miles. Warm-up: 2 miles at 6.3 mph. Tempo: 3 miles at 7.6 mph. Cool-down: 1 mile at 6.3 mph. Average heart rate: 159 bpm. Cardiac Drift: 175 bpm. (Note: My maximum heart rate is 190 bpm) I had increased my speed from 7.5 mph and therefore my heart rate is a little higher than last week's Tempo Run, but still within my zone. No aches nor pain and I plan on running this same Tempo Run next week...once my body adapts and my Tempo Run's heart rates get lower, I'll increase the speed again.

Ho-Hum Recovery Run

Daily Quote:

"I run with my head, my heart and my guts, because physically, I don't think I've got a great deal of talent or ability. I started at the bottom and worked up."

--Steve Jones, former marathon world record holder

Today is a rather typical ho-hum Recovery Run

9:30 a.m. Recovery Run. 6 miles. Life Fitness Treadmill set at 1% grade/elevation. All 6 miles were at 6.2 mph. Average heart rate: 141 bpm. Cardiac Drift: 148 bpm. I feel pretty good considering yesterday was a 15-miler! No aches nor pain, but as usual, I'm tired and need a nap.

After my run I dragged myself to the weight circuit training machines and spent my usual 30 minutes grunting, pulling and pushing.

Went home and ate a Chicken & Broccoli Lean Pocket, then took a 20 minute nap before work.

15 Miler!

Daily Quote:

"The long run is what puts the tiger in the cat."

--Bill Squires

Today is a 15 miler that is my longest run since the 2008 Boston Marathon.

9:45 a.m. Medium-Long Run, progressive. 15 miles. Life Fitness Treadmill set at a 1% grade. 5 miles at 6.3 mph, 5 miles at 6.4 mph, and 5 miles at 6.5 mph. Average heart rate: 154 bpm. Cardiac Drift: 165 bpm. Gym was HOT and sticky. I'm so happy I brought extra water with my usual bottle of Gatorade as I needed every last drop. I was so soaking wet that my chest was rubbed raw, I'll need to use Body Glide during next week's planned 16-miler.

My base building is coming along faster than last year because my training hasn't been broken up by tapering and recovering from shorter races. Last year I tried to race myself to fitness with shorter races, which was fun, but might not be as productive for marathons and ultra marathons.

I'm going to take a short nap before work, it's going to be a very slow work night, which is common after a three day holiday weekend. I might try to walk around the airport's cab holding area throughout the night as I await fares coming to Vegas.

SUMMARY, JUNE 30 - JULY 6, 2008

Daily Quote:

"Winning is not about headlines and hardware [medals]. It’s only about attitude. A winner is a person who goes out today and every day and attempts to be the best runner and best person he can be… Winning is about struggle and effort and optimism, and never, ever, ever giving up."

--Amby Burfoot

Today is another Recovery Run, almost a duplicate of yesterday's run, but today I have new batteries and can listen to U2's CD.

9:30 a.m. 6 miles. Life Fitness Treadmill set at 1% grade/elevation. All 6 miles were at 6.0 mph (Note: my maximum heart rate is 190 bpm). Average heart rate: 141 bpm. Cardiac Drift: 146 bpm. No aches nor pain and prepared for tomorrow's run of 15 miles, which will be my longest run since 2008 Boston Marathon.

Tonight my wife and I will be seeing the movie, "Hancock," starring Will Smith.

SUMMARY FOR WEEK OF JUNE 30 - JULY 6, 2008.

Finished second week of my four week training block (I'll increase mileage for three weeks then the fourth week is a recovery week) and ran a total of 55 miles that's my longest mileage week this year.

I'm currently 174 pounds on a six foot frame, my goal is to weigh 165 pounds for the 2008 Las Vegas Marathon. As my weekly mileage become longer I should have no problems meeting my weight goal, nevertheless, I still need to keep junk food under control and maintain a healthy diet.

I accomplished three sessions of weight circuit training and had increased the weights for the chest press and lat pull-down. I'm quite pleased with the results of my weight training as I'm much stronger now than last year.

I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-42 bpm. Although I've been sleeping well at nights I'm still enjoying short naps before work.

A short recap of last week's runs:
Monday: Medium-Long Run, Progressive, 14 miles.
Tuesday: Recovery Run, 5 miles.
Wednesday: Tempo Run, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium-Long Run, 11 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Recovery Run, 6 miles.
Total Weekly Mileage: 55 miles.

July 4th Weekend

Daily Quote:

"Running is a lot like life. Only 10 percent of it is exciting. 90 percent of it is slog and drudge."

--Dave Bedford, English distance runner

Today is an easy Recovery Run and ran earlier than normal so my wife wouldn't miss me.

8:00 a.m. Recovery Run. 6 miles. Life Fitness Treadmill set at 1% grade/elevation. All 6 miles were at 6.0 mph (Note: my maximum heart rate is 190 bpm). Average heart rate: 142 bpm. Cardiac Drift: 146 bpm. The batteries were dead in my Sony Sport CD Player and had to listen to the gym's droning electronic music noise that simply dulled my mind into a Zombie state. Body felt invigorated after the run, hence I immediately jumped into my Weight Circuit Program, which lasted the normal 30 minutes. I was able to get home before the wife awoke!

Tonight we'll be seeing the travelling "American Idol Show" at the Thomas & Mack Center, I'm not familiar with the singers as I never watched the show, nor television for that matter, but my wife is a HUGE fan!

Medium Long Run Twice This Week!

Daily Quote:

"A medium-long run is any run of 11 to 16 miles. Medium-long runs reinforce the physiological benefits of your long runs. To gain the greatest physiological benefits, the pace for these should be similar to the pace for long runs."

--Pfitzinger & Douglas from the book "Advanced Marathoning" pg 134.

Fridays are normally my General Aerobic Runs, which I've very gradually increased my mileage and are now Medium-Long Runs. I'm now running two Medium-Long Runs, but eventually Mondays will be a Long Run rather than Medium-Long Runs (long runs are any runs 17 miles or longer).

9:30 a.m. Medium-Long Run. 11 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.3 mph and last five miles at 6.4 mph. Average heart rate: 146 bpm. Cardiac drift: 153 bpm. (Note: my maximum heart is 190 bpm). I was surprised how steady my heart rate was during today's run, maybe it's time to increase the speed of my Medium Long Runs or perhaps the last couple of miles at marathon pace?
Body feels good, no aches nor pain, but I'm very tired and work tonight will be extremely busy and hectic due to the Fourth of July tourists; I'm looking forward to sleeping late tomorrow morning.

Need More Water

Daily Quote:

"Western States Ultramarathon trivia: runners are expected to drink 8 gallons of fluids during the race, or a 20 ounce bottle every two miles!

--Karl King, ultramarathoner

9:30 a.m. Recovery Run. 6 miles. Life Fitness Treadmill set at 1% grade/elevation. All 6 miles were at 6.2 mph. Average heart rate: 142 bpm. Cardiac Drift: 149 bpm. I brought one small bottle of water and did feel parched after the run, will need to bring a larger bottle next time. I've been drinking water every two miles, maybe when the gym is hotter than normal I should be drinking every mile. My right ankle is fine and I've returned the treadmill setting to a 1% grade as to closely simulate running outside.

Immediately after my run I accomplished a weight training circuit workout, which took me approximately 30 minutes to complete. I'm happy with my progress with lifting weights, I'm so much stronger and leaner than last year at this time.

My wife has Friday-Monday off due to the holiday weekend, running might be problematic to complete my planned mileage.

Clarence DeMar

Daily Quote:

"He (Clarence DeMar) wasn't a scientist who after long and thorough study came to the conclusion that twice-a-day workouts were the way to become a better marathoner. He was a printer who ran to and from work each day, a clean, dry shirt tucked under his arm. He found that twice-a-day workouts fit well into his workday world; on weekends he ran long. The mix allowed him to charge up a tremendous battery of strength and endurance, which served him well when he raced. It also allowed him to commute to and from work without having to pay for carfare. It would not be reaching to say that along with everything else, Clarence DeMar was a skinflint; he grew up poor, worked at a boys' home and never learned to waste his money."

--Rich Benyo, "Marathon & Beyond Magazine," May/June 2008 pg 8.

I've heard of Clarence DeMar as he had won the famed Boston Marathon seven times during the first half of the 20th century, but I didn't know about his running back and forth to work! I wonder how far Clarence had to run to work? I live 8.5 miles from Checker Cab's yard and could run back and forth from work in the fall-spring, but not practical in the hot summer months. I've often wonder how I could increase my mileage working 12-hours days as a cab driver and Clarence DeMar's training is the answer! Plus, with gas prices eventually reaching the $5.00 mark I could save some bucks as well...I could be saving "green" both in money and the environment at the same time. What do you think?

Today is a scheduled Tempo Run and decided to run the exact format as last week.
10:00 a.m. Life Fitness Treadmill set at a 1% grade. Total Distance: 6 miles. Warm-up: 2 miles at 6.3 mph. Tempo: 3 miles at 7.5 mph. Cool-down: 1 mile at 6.3 mph. Average heart rate: 157 bpm. Cardiac Drift: 172 bpm. (Note: My maximum heart rate is 190 bpm) I didn't suffer any aches nor soreness, and my right ankle feels fine! My heart rate numbers are a tad lower and may increase my speed to 7.6 mph next Wednesday. I admit I was very tired after my run and took a much needed one-hour nap after a small lunch of Ham & Cheese Lean Pocket.

Easy Does It

Daily Quote:

Runners need 400 to 800 milligrams of sodium per hour during warm and hot weather conditions. The average pretzel or saltine has only 30 milligrams of sodium.

--from ultramarathoners Karl King @ James Raia

Today is my scheduled Recovery Run and it'll be very easy due to yesterday's 14-miler.

11:00 a.m. Recovery Run. 5 miles. Life Fitness Treadmill set at zero grade/elevation. All 5 miles were at 6.0 mph (10 minute miles). Average heart rate: 139 bpm. Cardiac Drift: 144 bpm. No aches nor pain and right ankle is fine. Didn't do any weights after my run as I had to leave for a much needed haircut. My head feels lighter! My hair is almost cut to military length and hopefully won't need another haircut until fall.

My friend Boscho at the about.com forum was concerned about my ankle and asked, "Did you think why this happens or what is the cause? It could be overtraining, muscles imbalance, running shoes, etc."

I wrote to Boscho at about.com forum site the following post:

Howdy Boscho!
Yup, I've had this same ankle soreness on and off for the last SIX YEARS! I believe that the soreness is not related to my running, but to my job, which is sitting in a cab sometimes for 12-hours straight...if I get out of the cab so I can lift heavy luggage into the trunk I can feel the stress pulling on my ankles, or if I have to leave the cab for a trip to the bathroom it takes awhile for the ankles to warm-up and adjust to walking. When cab business is slow and I have more time to walk the airport's cab holding area and do stretches I never have ankle problems.
During my runs I usually have no problems, unless I try to run too fast, too far, too soon. My races in the Las Vegas Marathons and the Boston Marathon I didn't have issues with the ankle, but remember my ankles did suffer during the Salt Lake City Half Marathon with that last section on cobblestones. I also had issues with the ankles on hilly 5k races, but on flat courses doesn't cause any pain. That's one reason I set the treadmill to zero grade when my ankle complains as it doesn't cause any stress nor pain on my ankle. I also find that heel lifts are helpful if the soreness lasts more than two days. The RICE treatments usually gets me back to running fairly quickly
When the ankle starts hurting when I first awake, I strive to treat it immediately, which often cures it for weeks before another episode. I doubt if it's due to overtraining as I've ran harder and longer last year at this time, plus I'm very cautious about increasing my mileage. Currently I have no pain whatsoever with my ankles, but will still be conservative with my mileage increases.