SUMMARY, AUGUST 25-31, 2008

Daily Quote: "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential." --Liane Cardes

I somehow managed to stay consistent throughout my vacation and ran all seven days! Yesterday, Saturday, was a Recovery Run of six miles. We later drove to Whiskey Pete's Hotel and Casino in Primm as my wife scored two free tickets for the Bill Cosby show!! Cosby's a spry 71 year old and gave a great 90 minute concert.

Today was a General Aerobic Run:

General Aerobic Run, Progressive, 9 miles. Life Fitness Treadmill set at a 1% grade. 5 miles at 6.6 mph (pace, 9:06 minute miles) and last 4 miles at 6.7 mph (pace, 8:57 minute miles.) Average heart rate: 145 bpm. Cardiac Drift: 149 bpm. (Note: my maximum heart rate is 190 bpm.) I increased both mileage and speed from last week's General Aerobic Run with no problems, hopefully I didn't overdue the effort as tomorrow is my Long Run.

Later we visited Mary & Glenn's family for a huge BBQ feast. As usual, I ate too much.

SUMMARY FOR WEEK OF AUGUST 25-31, 2008

I finished my last week of Base Training for the year and ran 71 miles, the highest weekly mileage this year! I was on vacation, but managed to run all seven days, which was easy to accomplish as I was able to have plenty of rest and recovery. Tomorrow I'll start my 2008 Las Vegas Marathon training, which will be roughly based on the training schedules from the book, "Advanced Marathoning" by Pfitzinger and Douglas.

I gained three pounds on vacation. I guess I enjoyed my vacation too much! I'm now 176 pounds on a six foot frame. My goal is to reach 165 pounds before the marathon on December 7th, it's a doable goal as I'll be increasing my mileage even higher during the upcoming weeks.

I was only able to accomplish two weight circuit sessions last week as most days I was out of town. I hope to return to three sessions next week. I still plan on doing my weight circuit sessions immediately after work.

I easily managed 7-8 hours of sleep every night as I was on vacation and my morning heart rate have remained low, 38-43 bpm. I feel totally rested and relaxed, haven't felt this refreshed in months! Next few weeks will be a challenge on getting enough rest as I increase my mileage and still work 12-hour days.

A short recap of last week's runs:
Monday: Long Run, 20 miles (in Vegas on the treadmill before we left for Mesquite.)
Tuesday: Recovery Run, 6 miles (on the roads, out & back from the Casablanca.)
Wednesday: General Aerobic Run with Fartleks, 8 miles (on the trail next to the Mesquite Wash.)
Thursday: Recovery Run, 6 miles (on the roads, again out & back from the Casablanca.)
Friday: Medium-Long Run, Progressive, 16 miles. (Back in Vegas, treadmill)
Saturday: Recovery run, 6 miles (treadmill.)
Sunday: General Aerobic Run, 9 miles (treadmill).
Total weekly mileage: 71 miles

Going Long Plan

Daily Quote: "If you've finished a marathon comfortably, you can finish an ultra. You don't need to double your mileage, your goal is to teach your body -- particularly your legs -- how to be out there for a long haul. The key is a weekly long run. The longer that gets, the more recovery your body needs. The upshot: you may end up with more days off than you did for a marathon." --Lizzy Hawker, former 100k world champion. From, "Runners World," England edition, July 2008, pg 78.

The Running Bob asked in my last blog entry after I left for vacation, "What is greatest weekly mileage at the pinnacle of your training for the ultra?" The above quote will be my rough blueprint for my "Labor of Love 50k" next April. The pinnacle ultra training mileage will be similar to my peak marathon training mileage, which will be 85-90 miles. My first goal this year will be the 2008 Las Vegas Marathon, which will be something like a fast, long, training run for the ultra.

I've been on vacation since Monday and I was able to maintain my training during the early morning hours. My wife was able to get free lodging at the Casablanca Hotel & Casino in Mesquite on Monday and Tuesday nights that became our home base for the Utah Shakespearean Festival in Cedar City during Tuesday.

My training runs were the following:

Monday: Long Run, 20 miles (in Vegas on the treadmill before we left for Mesquite.)

Tuesday: Recovery Run, 6 miles (on the roads, out & back from the Casablanca.)

Wednesday: General Aerobic Run with Fartleks, 8 miles (on the trail next to the Mesquite Wash.)

Thursday: Recovery Run, 6 miles (on the roads, again out & back from the Casablanca.)

I was able to get up early for my road runs, 6:00 a.m., and the temperatures were 75-77 degrees, which for a desert rat like me was perfect!

Enjoyed the Shakespearean Festival, saw the play, "Othello," we laughed, we cried, we had a blast!

I'm now back at home and this morning returned to the treadmill:
9:30 a.m. Medium-Long Run, 16 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.4 mph (Pace, 9:22 minute miles), 6 miles at 6.5 mph (Pace, 9:14 minute miles), last three miles at marathon pace, 7.5 mph (Pace, 8:00 minute miles). Average heart rate: 150 bpm. Cardiac drift: 162 bpm. (Note: my maximum heart is 190 bpm). No aches nor pain and run felt rather comfortable...it's so easy for these training runs during vacation week as I have plenty of time to rest and recover. I still have 10 years of work before retirement, can hardly wait!!

Tonight we saw the movie, "Traitor," starring Don Cheadle, the story had great suspense and Cheadle has become one of my favorite actors.

Sadly, only two more days left of my vacation.

SUMMARY, AUGUST 18-24, 2008

Daily Quote: "The marathon's about being in contention over the last 10K. That's when it's about what you have in your core. You have run all the strength, all the superficial fitness out of yourself, and it really comes down to what's left inside you. To be able to draw deep and pull something out of yourself is one of the most tremendous things about the marathon." --Rob de Castella

I'm a little behind on my blog as I strive to watch the Olympics and still maintain my running as well as working 12 hour days.

9:30 a.m. Today was a General Aerobic Run, Progressive, 8 miles. Life Fitness Treadmill set at a 1% grade. 4 miles at 6.5 mph (pace, 9:14 minute miles) and last 4 miles at 6.6 mph (pace, 9:06 minute miles.) Average heart rate: 144 bpm. Cardiac Drift: 148 bpm. (Note: my maximum heart rate is 190 bpm.) My run went really well and should increase my speed for my next General Aerobic Run.

Big day on Monday!! I hope to awake very early tomorrow morning to run a 20-miler and afterwards my wife will drive us to Utah for a very short vacation, we should be home by Wednesday night. Hopefully I'll be able to maintain my training, but on the roads or trails!!

SUMMARY FOR WEEK OF AUGUST 18-24, 2008

Finished first week of two week base building block (I start my Las Vegas Marathon training on September 1st.) I ran a total of 66 miles and somehow managed to run seven days this week, yesterday I was tempted to take off from running due to many errands, chores, and watching the Olympics...found a little time in the afternoon to hit the gym for a quick 5-miler. It's going to be a tough week to increase my mileage as I'll be on vacation, I'll just do the best I can.

I'm currently 173 pounds on a six foot frame and my goal is to reach my racing weight of 165 pounds for the 2008 Las Vegas Marathon. I haven't been focusing on my diet, the truth be told, I'm always hungry even though I eat something every four hours! Food is my fuel and I also need the calories to rebuild my muscles from all this mileage. My body has this set point of 173-175 pounds that's difficult to budge, I'll strive to be more aware of what and how much I'm eating this coming week.

I've accomplished three sessions of weight circuit training, but instead of doing weights after my Recovery Runs I'm now doing them immediately after work; I'm attempting to acclimate my body to exercise twice a day in preparation for doing "doubles" (running twice a day) during my upcoming marathon training.

Thursday and Friday I only managed to get about 4-5 hours of sleep, while the rest of the week I did accomplish my normal 7-8 hours of sleep. My morning heart rates have been good during the first half of the week, 37-42 bpm, not surprisingly at the end of the week my morning heart rates have soared to 50-52 bpm. I've been under stress from work and my heart rates have reflected that stress and lack of sleep. My vacation next week should get me back on track with plenty of sleep.

A short recap of last week's runs:
Monday: Long Run, 19 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Tempo Run, 7 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 15 miles.
Saturday: Recovery Run, 5 miles.
Sunday: General Aerobic Run, 8 miles.
Total Weekly Mileage: 66 miles

Must Have Ultra Love

Daily Quote: "You have to run an ultra for the pure love of it -- and not for any other reason. Go in with the wrong motives and you won't be mentally tough enough to dig deep when you need to." --Lizzy Hawker, former 100k World Champion

The "Labor of Love 50k Race" next April will show if I have a love for ultras...I don't have wrong motives like for a bet or anything, just to test my endurance and see if ultras are a right fit for me. I'll be running my first ultra race with no time goals with the plan of learning from the experience.

2:10 a.m. Warmup: 10 minutes on upright stationary cycle. Weight Circuit Training, 35 minutes. Cooldown: 10 minutes on elliptical machine. I'm not fully recovered from yesterday's Tempo Run, and I could feel my exhaustion during the elliptical cooldown...I was wondering if I would have enough energy to dress and drive home.

Slept eight hours and awoke with my morning heart rate being 41 bpm, which shows I've recovered from yesterday's Tempo Run, but will still take a easy Recovery Run today.

11:45 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: 142 bpm. Cardiac Drift 145 bpm. (Note: my maximum heart rate is 190 bpm) My heart rate is in the Recovery Zone and suffered no aches nor pain.

Wife has convinced me to take a short vacation next week, we'll be having a short road trip starting Monday to visit Utah's Shakespearean Festival and see the play "Othello."

I Feel the need for SPEED!

Daily Quote: "If you're already trying to shed some pounds, here's more incentive: Research has shown that, on average, runners get two seconds per mile faster for every pound they lose. So, for example, a 10-pound weight loss would shave about one minute off your 5K race time." --Christine Luff, about.com running/jogging guide

I've lost a couple of pounds and often wonder what's my current 5k speed. I haven't ran a 5k race since last year as my emphasis this year was training for the 2008 Boston Marathon and later building a large mileage base during the summer. Maybe I could add a 5k race this fall as to make my marathon pace feel more comfortable.

Today I was mentally prepared for some hurting, raising my tempo speed to 7.8 mph, which is a pace of 7:42 minute miles. (My 10k pace is 7:40 minute miles). I haven't ran a 10k race this year either and was a little worried that I've lost some speed during my summer base building.

9:30 a.m. Tempo Run, 7 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 3 miles at 7.8 mph (7:42 minute miles). Cool-down: 2 mile at 6.3 mph. Average heart rate: 157 bpm. Cardiac Drift: 179 bpm. (Note: My maximum heart rate is 190 bpm) The run wasn't as painful as I imagined it would be, no aches nor pain, but plenty of negative thoughts concerning stopping and/or lowering speed as I was getting very tired. Next week I plan on the same speed with an extra mile of tempo running.

Double Workouts

Daily Quote: Run short double workouts for weight loss. Increase your metabolism by running twice as often but half as long, since your body burns calories at an elevated rate for up to six hours after each run. Just don't forget a weekly long run, which is the core of endurance training. --Runner's World Online, Published 08/11/2005

Eventually I'll be running twice a day (also known as "doubles") during marathon training, but for now my goal is to acclimate my body for exercise after work, therefore I'll be doing my weight circuit training during the early morning hours (I work from 2:00 p.m. - 2:00 a.m.).

2:15 a.m. Warmup: 10 minutes on upright stationary cycle. Weight Circuit Training, 35 minutes. Cooldown: 10 minutes on elliptical machine. Tough workout, if only because I did a Long Run of 19 miles before work.

Slept seven hours with my morning wakeup heart rate being 44 bpm (normally my morning heart rates are around 38-42 bpm)

11:50 a.m. Recovery Run, 6 miles. 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: 146 bpm. Cardiac Drift 149 bpm. (Note: my maximum heart rate is 190 bpm) My heart rate is slightly high, undoubtedly not fully recovered from yesterday's Long Run AND this early morning weight training.

19-Miler!

Daily Quote: “Don’t aim at success—the more you aim at it and make it a target, the more you are going to miss it. For success, like happiness, cannot by pursued; it must ensue, and it only does so as the unintended side-effect of one’s personal dedication to a cause greater than oneself or as the by product of one’s surrender to a person other than oneself. Happiness must happen, and the same holds for success: you have to let it happen by not caring about it. I want you to listen to what your conscience commands you to do and go on to carry it out to the best of your knowledge. Then you live to see in the long run—in the long run, I say!—success will follow you precisely because you had forgotten to think of it.” --Viktor Frankl

The above quote has hit a chord! Last year I strived hard to reach the goal of a 3:30 in the 2007 Las Vegas Marathon, but only managed to achieve a 3:44:58, which was still a personal record and wasn't too disappointed. This year I'll just strive to train hard and carry on to the best of my knowledge and let the (poker!?) chips fall where they may.

My Recovery Week is now over and time to return to hard, base training, I have only two weeks before I start my Las Vegas Marathon training.

Long Run, 19 miles. Time, 2:53. 9:06 minute miles. Life Fitness Treadmill set at a 1% Grade, 6.6 mph. Average heart rate: 151 bpm. Cardiac drift: 162 bpm. I was considering on doing this run with progressively faster speed, but decided against it as raising speed and distance at the same time right after a Recovery Week might not be wise. I was surprised how comfortable I was throughout the run and without the usual inner negative chatter, my Recovery Week has done wonders with both my body and mind. No aches nor pain, not even a small blister; I'm looking forward to raising my long run distance to 20 miles next week!!

Not enough time to take a short nap before work, will grab a Four Cheese Lean Pocket and eat it in transit to the Company Yard.

SUMMARY, AUGUST 11-17, 2008

Daily Quote: "You won't know how you're going to perform until you get out there, so you must be able to adapt accordingly. Don't be afraid to back off for 15 minutes if that's what's needed. It takes courage and confidence, but you'll be surprised how much it helps you recover. Plus you'll find you run stronger later on so you'll make up the time." --Nick Sharp, Team Saab Salomon ultra-runner.

This weekend was a luxurious Recovery Weekend as I ran 5 miles for both yesterday and today. I spent many anxious moments watching the Olympics on television. Too bad the Olympics is only every four years.

SUMMARY FOR WEEK OF AUGUST 11-17, 2008

Finished fourth week of four week training block (I'll increase mileage for three weeks then the fourth week is a recovery week). I did run seven days, but only ran a total of 48 miles as I was in Recovery Week. I feel well rested and eager to return to hard base training tomorrow. I have two more weeks of base training before I start my marathon training on September 1st!

I managed to gain a pound last week, I'm now 174 pounds on a six foot frame. Undoubtedly cutting my mileage, but not reducing my consumption of calories didn't help my weight loss. I'm still hoping to reach 165 pounds for December's "Las Vegas Marathon."

I've accomplished three sessions of weight circuit training last week, which is easy to schedule weight sessions when I had reduced my mileage workload. Next week will be tough cramming in my weight training as I return to adding even higher mileage.

I easily slept 7-8 hours per night due to my reduced training load, my heart rates have been very low, 37-40 bpm, that assures me I'm well rested for my vigorous training next week.

A short recap of last week's runs:
Monday: Medium-Long Run, 12 miles.
Tuesday: Recovery Run, 5 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 5 miles.
Friday: General Aerobic Run, 8 miles.
Saturday: Recovery Run, 5 miles.
Sunday: Recovery Run, 5 miles.
Total Weekly Mileage: 48 miles

Lightweight Gaiters

Daily Quote: "A hot spot could be a pus-filled bulge in minutes, so react to problems right away. Try pre-emptively taping toes and heels and lubing chafe-prone areas. Wear lightweight gaiters to keep rocks and dirt out of your shoes, and have dry shoes and socks waiting at a midway aid station in case your feet get wet." --Christie Aschwanden, Runner's World (England edition), July 2008, pg 79


The above quote is disconcerting as I don't even have one pair of trail running shoes, yet I should have an extra pair waiting at the midway aid station! I've read that the fire road at the "Labor of Love 50k" could be wet and/or washed out due to the springtime thawing of the snow capped mountains, hence having an extra dry pair of shoes makes sense. I need to start researching on what is the best trail shoe for me soon. Also, lightweight gaiters sounds like a must as well, I don't ever remember seeing gaiters at my local running shoe store, might be something I have to order. My initial ultra race may be expensive, but once I have all the materials I won't need to purchase them again for awhile. Later in the article Christie also mentions the need for a LED headlamp for those ultras involve racing in the dark, thankfully my short 50k (31 mile) race will all be done in the sunshine.

Today is normally my Medium Long Run so the weekend would be just short runs and I can spend more time with the wife, but since I'm still in Recovery Week, I opted for a General Aerobic Run instead.

10:00 a.m. General Aerobic Run, Progressive. 8 miles. Life Fitness Treadmill set at a 1% grade. 4 miles at 6.5 mph (pace, 9:14 minute miles) and last 4 miles at 6.6 mph (pace, 9:06 minute miles.) Average heart rate: 147 bpm. Cardiac Drift: 152 bpm. No aches nor pain and could easily have gone faster and longer, but that would defeat the purpose of a Recovery Week. I'm already looking forward to harder workouts next week, which is a very good sign for my recovery.

Going Down

Daily Quote: "Nothing beats up the quads more than downhills, and many ultras include punishing slopes. If you're aiming for a hilly course, train so that your legs can adapt ahead of time." --Christie Aschwanden, Runner's World (England edition) July 2008, pg 79

My upcoming ultra next April, "Labor of Love 50k," has two very steep downhills, with several mini-downhills on a rocky fire road...this is something I can't train for on a treadmill. Come spring I'll need to do some serious downhill work on gravel.

I visited my local jeweler at the Meadows Mall and had them replace the batteries in my trusty Polar Heart Rate Monitor that I've had since 2004. The cost of replacing batteries is $20.00, but the cost of a new one is $49.99 at Copeland Sports. I use the Polar Heart Rate Monitor indoors on the treadmill, but outside on the roads I wear a "Garmin Forerunner 305" that has its own heart rate monitor.

I'm still in Recovery Week and have opted for an easy 5-miler.

10:30 a.m. Recovery Run. 5 mile. Life Fitness Treadmill set at a 1% grade. All five miles at 6.3 mph (Pace, 9:31 minute miles). Average heart rate: 142 bpm. Cardiac Drift 146 bpm. The Polar Heart Rate Monitor is now working and I'm back to recording my heart rates. My morning heart rate was 37 bpm! I have so much energy during Recovery Week that I'm bursting at the seams!!

Calorie Count

Daily Quote: "

You'll burn roughly 400 to 600 calories per hour during your (ultra) run, but your body can absorb only 240 to 280 calories per hour. You'll ever dig out of this deficit, but eating early and often will keep you from hitting the wall. Early on you can survive on gels and other carbs, but after four hours, add one part protein to four parts carbs (a mix found in most sports bars)."

--Sunny Blende, Sports Nutritionist and ultra runner. Runner's World (England edition) July 2008, pg 79.

I haven't planned a calorie intake plan for my upcoming ultra marathon this coming April, yet! I doubt my stomach can handle loads of gels and energy bars, I've been considering on other ultra racers plans of carrying "real" foods like turkey or peanut butter and jam sandwiches and bananas. My first ultra will only be 50k, which is 31 miles, therefore I don't need to carry that much food, but I should carry enough for 250-300 calories intake per hour. I'll experiment with carrying different foods next spring.

Normally today would be a Tempo Run, but since I'm in Recovery Week decided on an easy General Aerobic Run instead.

9:30 a.m. General Aerobic Run, Progressive. 8 miles. Life Fitness Treadmill set at a 1% grade. 4 miles at 6.4 mph (pace, 9:22 minute miles) and last 4 miles at 6.5 mph (pace, 9:14 minute miles.) No heart rate readings today as my Polar Heart Rate Monitor was acting up with readings between 119-199 bpm...I might need new batteries. I've had this heart rate monitor since 2004 and have added batteries about every two years, hopefully I won't need to purchase a new heart rate monitor. The run was easy and comfortable, just what I was trying to achieve.

Las Vegas Marathon Must Put Up Bond

LAS VEGAS MARATHON MUST PUT UP BOND TO COVER EXPENSES
By PATRICK EVERSON,
Las Vegas Review-Journal

The owner of the Las Vegas Marathon has made significant headway toward paying off vendors from the race's 2007 running, but Clark County Commissioner Rory Reid is determined not to let that situation repeat itself as the event goes forward.
Reid informed Chicago-based Devine Racing on Tuesday that a security bond will be required to guarantee all operating expenses will be covered for the 2008 race, set for Dec. 7. The company had not been required to post a bond since taking over the event in 2005.
Reid is giving Devine Racing two weeks to get the bond in place.
"It's in the public interest to make sure this race is run. It's good for Las Vegas," Reid said. "But we need to make sure we don't have the issues we've had in the past and that people are promptly paid. We need to do what's necessary to protect the credibility of the event and the community."
Reid's initial request was for a bond of $3 million, which Devine Racing would have to pay a percentage of to acquire. Company president Chris Devine said he understood Reid's desire for the bond.
"I just think it gives everybody a comfort level, and it puts all of this behind us," said Devine, though he put the operating costs of the event at $1.8 million and said he hopes to work with Reid on adjusting the amount of the bond. "Whatever the number winds up being, I'm sure we'll be able to reach an agreement."
Reid said he would be amenable to a lower bond if Devine can provide proof of the company's costs to run the event.
"The bond will be based on what the historic costs of this race have been," Reid said.
He declined to speculate on what would happen if the deadline isn't met. "I'm hopeful we won't have to go there and that Devine will make good on this," Reid said.
The security bond requirement stemmed from two consecutive years of prolonged delays in paying off vendors and runners. Money winners from the 2006 marathon weren't paid until the week before the 2007 race. Following that, Devine Racing stated that money winners from the 2007 race would be paid within 90 days -- March 1.
On Monday morning, 2007 men's winner Christopher Cheboiboch of Kenya finally got a check for $24,000, covering his winnings and an appearance fee, minus taxes.
Most of the vendors from the 2007 marathon -- and in some cases the 2006 race -- also weren't paid until this summer, after Devine Racing sold the Chicago Half-Marathon and entered into an agreement to sell the Los Angeles Marathon, for which it has received two nonrefundable deposits totaling $600,000.
In June, Devine stated that proceeds from the closing of the Los Angeles sale would be used to clear the company's debt in Las Vegas and Los Angeles. However, he amended that statement this week, noting funds from the Chicago Half-Marathon sale and other influxes have been enough to get the company back on firm ground in Las Vegas.
"When we sold our Chicago race, we re-capitalized the company with that, the (Los Angeles) deposits and the (2008) entries for Las Vegas," Devine said. "We will have more than ample capital to put on this year's race. Our cash reserves are well stocked.
"Right now, we're not relying on the Los Angeles sale. In no way will it impact the Las Vegas race."
That puts Devine Racing in a fortunate position, because closing for the L.A. Marathon sale -- initially targeted for July 17 -- has been pushed back to Sept. 15, a delay Devine said was requested by the buyers, Los Angeles media executives Russ Pillar and David Kingsdale. However, a source close to those negotiations said the closing also has been prolonged as the City of Los Angeles works toward getting all it remains owed from Devine Racing -- estimated by that source at more than $500,000, covering the 2007 and 2008 races.
Devine, while reiterating the L.A. sale no longer has any financial bearing on the Las Vegas Marathon, said the City of Los Angeles bill will be handled as part of the sale closing. From there, he said, the company's intent is to focus on the Las Vegas Marathon.
"Priority No. 1 has been to clean up the balance sheet and the issues in Las Vegas -- there's virtually no other reason to be selling the Los Angeles race," Devine said. "We want to make sure we preserve the opportunity we have in Las Vegas."
Reid is on board with Devine in that sentiment. Hence the mandate for a bond.
"The point of the bond is to make sure the race is run and that people will be paid," Reid said. "This race has to continue in a way that involves prompt payment to everybody involved."



What can I say, the suspense continues for another two weeks! I'll probably register for the Las Vegas Marathon after Devine Racing posts a bond.

VITAMIN I

Daily Quote: "Many ultra runners swear by ibuprofen for muscle soreness, but 'vitamin I' actually does more harm than good. A 2005 study tracked ibuprofen use at the 100-mile Western States Endurance Run. The pills failed to reduce muscle pain or soreness, and blood tests revealed that ibuprofen takers actually had greater levels of inflammation than those who passed on the drug. Bottom line: 'There is absolutely no reason for runners to be using ibuprofen." -Dr. David Nieman, from Runner's World (England Version) July 2008, pg 79.

I've been using ibuprofen after my hard training runs, races, and had planned on using "Vitamin I" during my upcoming ultra race next April. Now, I'm having second thoughts and will be discontinuing my use of ibuprofen in the future.

In keeping with my plan of having an easy Recovery Week, I've even reduced my usual 6-mile Recovery Run to five miles.

10:00 a.m. Recovery Run. 5 miles. Life Fitness Treadmill set at a 1% grade. All five miles at 6.3 mph (Pace, 9:31 minute miles). Average heart rate: 141 bpm. Cardiac Drift 145 bpm. Run was very comfortable and easy. Drank one small bottle of water during the run, but could have drank a little more.

After my run jumped into my weight circuit training with extra vigor...amazing how much energy I have after running only five miles!!

First Day of Recovery Week

Daily Quote:

"Realise there will be times ahead when the going will get
ultra-tough." Prepare yourself by putting trust in your training, knowing you've managed to break the pain barrier before is great for your state of mind on race day. Tell yourself that you know you can do this, and you've nothing to worry about."

--Nick Sharp, Team Sabb Salomon Ultra Runner

Normally Mondays are my Long Runs, but since this is my first day of Recovery Week a Medium-Long Run of 12 miles will suffice.

9:30 a.m. Medium Long Run, 12 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles) and last 6 miles at 6.6 mph (9:06 minute miles). Average heart rate 143 bpm. Cardiac Drift: 148 bpm. Both my body and mind was itching for more mileage, nevertheless, remained steadfast to make this a shorter and easier run. I know the importance of a Recovery Week, but already miss pushing myself to my limits.

SUMMARY, AUGUST 4-10, 2008

Daily Quote:

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

--Sir Roger Bannister, First man to break the four minute mile.

Yesterday was an easy Recovery Run of six miles at 6.3 mph (9:31 minute miles) and first day running in "Nike Air Span 4+" that performed well with no problems. The Nike's will be my current Long Run and Medium-Long training shoes; the "Brooks Adrenaline 6" with 268 miles on them, are now my Recovery Run and General Aerobic Shoes. I also did my weight circuit training and increased the weights on the shoulder press machine by five pounds.

Today is a General Aerobic Run, Progressive. 9 miles. 9:00 a.m. Life Fitness Treadmill set at a 1% grade. 4 miles at 6.3 mph (Pace, 9:31 minute miles) and last five miles at 6.4 mph (Pace, 9:22 minute miles). Average heart rate: 142 bpm. Cardiac drift: 148 bpm. (Note: my maximum heart is 190 bpm). Body felt well rested and run seemed almost too easy, should start my General Aerobic Runs at 6.4 mph next time.

SUMMARY FOR WEEK OF AUGUST 4-10, 2008

Finished third week of four week training block (I'll increase mileage for three weeks then the fourth week is a recovery week) and ran a total of 66 miles. This is my highest weekly mileage this year! I ran seven days last week and have a mini-streak going. Tomorrow begins my much needed Recovery Week.

I didn't lose nor gain weight last week and I'm still 173 pounds on a six foot frame. My body appears very comfortable at this weight, but hope to decrease my weight down to 165 pounds by the time I run the 2008 Las Vegas Marathon.

I've accomplished three sessions of weight circuit training last week, which wasn't easy finding time to workout and had to cram a weight session after work one day. As my mileage increases it's getting more difficult to maintain my weight circuit training, just not enough hours in the day. It's going to be almost impossible to accomplish weight training when I start running "doubles" in the fall.

I'm happy that I haven't sacrificed sleep to reach my goals like last year and have maintained 7-8 hours of sleep with my morning heart rates still averaging about 39-41 bpm. Usually after three weeks of adding mileage and harder training my morning heart rates would be higher, but this time I've managed to find the right mix of recovery between harder workouts. I now have a upcoming Recovery Week that should also help promote even more rest!

A short recap of last week's runs:
Monday: Long Run, Progressive, 18 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Tempo Run, 7 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium-Long Run, Progressive, 14 miles.
Saturday: Recovery Run, 6 miles.
Sunday: General Aerobic Run, 9 miles.
Total Weekly Mileage: 66 miles!

A Little Extra Effort

Daily Quote:

"To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 to 4 quarts per hour. Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes."

--Christine Luff, About.com Guide to Running/Jogging

During my longer runs on the treadmill I tend to drink a small swallow of Gatorade every two miles, which works well for me; after a Long Run (17 miles or more) I usually lose a total of about two pounds of water weight and don't strive to maintain the exact starting weight after my run...I expect to be a little lighter. During my long runs on the roads I need more fluids due to the weather, but still drink every two miles, but larger swallows. I haven't developed a fluid plan for my upcoming ultra-marathon next April yet.

Today is my last hard run before Recovery Week and decided to give a little extra effort during my Medium-Long Run by adding two marathon pace miles, which is eight minute miles.

10:10 a.m. Medium-Long Run, Progressive. 14 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.4 mph (Pace, 9:22 minute miles), 6.5 mph (Pace, 9:14 minute miles), last two miles at marathon pace, 7.5 mph (Pace, 8:00 minute miles). Average heart rate: 148 bpm. Cardiac drift: 159 bpm. (Note: my maximum heart is 190 bpm). I was surprised how easy those last two marathon paced miles so early in my base building season, I'll have loads of confidence when I start training in September for the Las Vegas Marathon.

NIKE Air Span 4+

Daily Quote:

"NIKE Air Span 4+ is a great shoe - glad I bought them. The look and feel was great. The only thing is I wish they made them in a 13 1/2. When it comes to Nike, 13s are a little too tight and the 14s are just a little too big. I went with the 14 and am very happy, even though they are a tad loose. Other than that, they are great!"

-- Robert from Haymarket, Virginia

Today is my last day wearing New Balance 845, which served me well for the last 470 miles.

9:30 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 146 bpm. (Note: my maximum heart rate is 190 bpm) Run went well, no aches, pain nor residual soreness from yesterday's Tempo Run. I'm A-O.K. for tomorrow's Medium-Long Run!

Normally on Thursday I would add a Weight Circuit Training after my run, but since I did weights early yesterday morning decided to find new running shoes.

Shopped at the Las Vegas Outlet Stores and found a fantastic deal at the NIKE Store, "NIKE Air Span 4+" for the low cost of $39.99, they would normally sell for $80, but NIKE is phasing them out. This isn't the first time I wore NIKE Air Span, I first wore them back in 1994 and am surprised they still fit well. I'll test them on my next Recovery Run on Saturday morning.

I'll be adding the NIKE Air Span 4+ to my rotation with "Brooks Adrenaline 6," which is also a stability shoe. I also have a pair of light "ASICS Gel-DS Trainers 13" for speedwork and races. Hopefully I won't need another pair of shoes until two months from now...Brooks Adrenaline already has 255 miles on them.

Faster Tempo Run

Daily Quote:

"I've always felt that long, slow distance produces long, slow
runners."

--Sebastian Coe

A day late with my weight circuit training and I got it done immediately after work.
2:10 a.m. Warmup, 10 minutes on the Elliptical. Weight Circuit Training, 35 minutes. Cooldown, 10 minutes on the upright stationary cycle.

Today is Wednesday, which is Tempo Run day! My morning heart rate is back down to 42 bpm and I feel bright eyed and bushy tailed. Decided to increase my tempo speed to 7.7 mph (7:48 minute miles) and as a precaution I'll keep the tempo distance short at 3 miles and the treadmill set at zero grade.

11:30 a.m. Life Fitness Treadmill set at a zero grade. Total Distance: 7 miles. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 3 miles at 7.7 mph (7:48 minute miles). Cool-down: 2 mile at 6.3 mph. Average heart rate: 159 bpm. Cardiac Drift: 177 bpm. (Note: My maximum heart rate is 190 bpm) Tough workout!! After my run I felt a happy and peaceful exhaustion as I returned home for a short nap before work.

Late Recovery Run

Daily Quote:

"Megarunners are another sub-group within the sport. They are known not for their speed or records but for the great number of marathons and ultramarathons they run. Henri Girault of Naintre, France, has run more than 200 races of 100 kilometers or more. American Norm Frank of Rochester, New York, has run more than 550 marathons and ultras. And Canadian Wally Herman of Ottawa has run more than 400 such races, including at least one marathon or ultra in every Canadian province and territory, every U.S. state and in more than 70 countries
worldwide."

--David Blaikie

My morning heart rate was a little high, 49 bpm, but not significant to have a total rest day, nevertheless, I was still tired from yesterday's 18-miler and spent most of the morning procrastinating on the computer, I waited until the very last minute to head for the gym.

12:00 p.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: 145 bpm. Cardiac Drift 148 bpm. (Note: my maximum heart rate is 190 bpm) My training heart rates are o.k., but I really felt like curling in a ball and falling asleep.

I didn't have enough time to strength train and plan on doing my weight circuit training after work around 2:15 a.m.

18-Miler!

Daily Quote:

"The only way a rich man can be healthy is by exercise and
abstinence - living like a poor man."

--Sir William Temple

10:00 a.m. Long Run, Progressive. 18 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 two miles at 6.7 mph. Average heart rate: 145 bpm. Cardiac Drift 154 bpm. The last mile was mentally tough to finish as my right ankle started to complain a little, but was still able to finish my goal of 18 miles. Next week will be a Recovery Week and won't be able to increase my Long Run until the next four week training block. I didn't need to listen to my CD Player as the front desk clerk/disc jockey played classic rock & roll over the speakers! A relief from the typical electronic music that they usually play.

The cab drivers have voted "NO" on Checker Cab's recent contract offer, it's now back to the negotiation table.

SUMMARY, JULY 28 - AUGUST 3, 2008

Daily Quote:

"Dividing up your run into smaller segments will make the distance feel much more manageable. For example, if you're running 20 miles, think, 'OK, it's four 5-mile runs.' At the start of each new segment, visualize yourself just starting out on a new run with fresh legs and just focus on getting to the end of that segment."

--Christine Luff, About.com Guide to Running.

I often use the above quotes tactic of breaking up the long run into smaller segments and does make the run mentally easier. My gym's treadmill auto-stops after 60 minutes and rather than get frustrated with resetting the treadmill, I use this time to mentally give me a pep talk for the next 60 minute segment.

Yesterday I ran my typical Recovery Run of six miles at at 6.3 mph (Pace, 9:31 minute miles) that went very well.

Today is a General Aerobic Run, Progressive. 8 miles. 10:00 a.m. Life Fitness Treadmill set at a 1% grade. 4 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: 143 bpm. Cardiac drift: 149 bpm. (Note: my maximum heart is 190 bpm). No aches nor pain and considering raising the mileage of next Sunday's General Aerobic Run to 9 miles.

SUMMARY FOR WEEK OF JULY 28 - AUGUST 3, 2008

Finished second week of four week training block (I'll increase mileage for three weeks then the fourth week is a recovery week) and ran a total of 64 miles. This is my highest weekly mileage this year! Again, I ran seven days last week. Only one more harder week then I can have a much needed recovery week.

I should note that today the Las Vegas Marathon is exactly 18 weeks away, but won't start marathon training until the beginning of September when I return to the roads and cooler temperatures, for now I'll continue building base miles on the treadmill. I won't be using the "FIRST Training Program" schedules of last Spring, I've decided to return to the "Advanced Marathoning" book's schedules (by Pfitzinger and Douglas) that was helpful in my accomplishing two Boston Qualifiers.

I lost THREE POUNDS last week, I'm now 173 pounds on a six foot frame. My plan was to lose only one pound per week as to avoid the dreaded yo-yo effect, but I'm not really complaining as the loss makes my reaching the 165 pound goal for the Las Vegas Marathon more of a reality.

I've accomplished three sessions of weight circuit training last week, which I believe has helped me to lose weight as well; I'm not lifting heavy weights for mass, but lighter weights and higher repetitions as to gain lean muscle and strength.

I've been averaging 7-8 hours of sleep nightly, with the occasional cat naps after hard workouts. My morning heart rates have remained low, about 39-41 bpm.

A short recap of last week's runs:
Monday: Long Run, Progressive, 17 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Tempo Run, 7 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium-Long Run, Progressive, 14 miles.
Saturday: Recovery Run, 6 miles.
Sunday: General Aerobic Run, Progressive, 8 miles.
Total Weekly Mileage: 64 miles.

Heat and Humidity Courtesy of the Treadmill

Daily Quote:

"As the mother of a 3-year-old with a busy professional life, Lewy Boulet does much of her training on the treadmill out of necessity. Daniels, who has researched treadmill running for more than 40 years, says this could help her in Beijing. 'One of the advantages of training on the treadmill is that it's always warm and humid,' he explains. 'You build up a little mini layer of hot, humid air right around your body after about 20 minutes, and the rest of the time you're just running in the heat and humidity. I don't care if the room is 70 degrees -- it's not 70 degrees right around your body.'"

--Article, "Beijing Bound," by Scott Douglas, "Running Times Magazine," September 2008, pg 46.

I often would use Christine Clark as an example of a Olympic runner utilizing the treadmill to great success, now I have the above example of Lewy Boulet too. Funny how I live in the dry, hot climate of Las Vegas, but train in the wet, humid conditions of my gym's treadmill!

10:00 a.m. Medium-Long Run, Progressive. 14 miles. Life Fitness Treadmill set at a 1% grade. 7 miles at 6.4 mph (Pace: 9:22 minute miles) and last 7 miles at 6.5 mph (9:14 minute miles). Average heart rate: 147 bpm. Cardiac drift: 155 bpm. (Note: my maximum heart is 190 bpm).

I felt strong with plenty of energy to even run longer! No complaints from my body, not even a whimper. Listened to the CD Clarence Clemons, "Temple of Soul - Live in Asbury Park Vol. II," which helped me finish with no negative thoughts. I'm looking forward to training easier with shorter runs this weekend and will be ready for my Long Run on Monday!