Ultra-Marathon Surface

Daily Quote: "One thing I learned over the week-end's marathon on a trail, it's much harder than on paved surface as it takes a lot of concentration for foot placement and you use more muscles, and often little used muscles, for balance. If your ultra runs on trails, I highly suggest some training runs on a similar surface. I also don't think you get the same energy return as you do on pavement." --The Running Bob, his thoughtful comment to my blog yesterday

Bob's excellent suggestion has me wondering! I'm not completely sure what the surface will be for my upcoming ultra-marathon, "The Labor of Love 50k Race," as I have yet to travel to Lovell Mountain to check the route. Today I checked the Calico Racing site for more information, it states:

"The 50K follows the paved Lovell Canyon Road for roughly 11 miles twisting and turning covering rolling and gradually uphill terrain. Just before reaching privately owned Sky Ranch, runners turn left onto the dirt Lovell Summit Road. This section becomes tough as runners climb to the summit at roughly 6805 feet by roughly mile 13. 50K runners continue west of the summit along this same dirt road to their turn around point at mile 15.5. Climbing back up to the summit, runners retrace their steps back along Lovell Summit Road back to the paved Lovell Canyon Road where they return to the finish line. Total paved= 22 miles; Total dirt road= 9 miles. NOTE: IF we have a late snowfall or unusually high precipitation before the race, the dirt road may be too muddy to run, access, and support. IF this is the case, Calico Racing reserves the right to amend the course to ensure everyone's safety. The contingency plan to make up the distance would be to include an out and back section along the paved Lovell Canyon Road. Fingers crossed for Mother Nature to cooperate! 2008 ran the full original course on the dirt road."

So, my current training on paved roads covers most of the surface of the ultra course, but I do need to find some dirt roads to train and at elevation! I also should have plenty of hill training as well...both uphill and downhill.

2:15 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted...I'm a little paranoid about falling again in the dark. Cool, 70 degrees, winds SW at 10 mph. 6 miles. Time, 57:18. Pace, 9:33 minute miles. Average heart rate: 143 bpm. Cardiac Drift: 150 bpm.

Slept 8 hours. Morning heart rate was 43 bpm. Ate a quick breakfast of Cheerios topped with sliced bananas.

11:30 a.m. Recovery Run. 6 miles. Time, 59:00. Out and back on Charleston Boulevard. Warm, 82-83 degrees with winds South at 12 mph. Average heart rate: 141 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon. Waved at many cyclists, about 50 riders, who had a convoy heading to the mountains. I really should ride my own bike more often.

Today I'm not even tired and could have gone farther during the second double...maybe next week I'll increase my second run to eight miles.

Longer Run

Daily Quote: "My experience as a runner and coach indicates that long runs greater than 22 miles take much more out of the body than do runs in the range of 20 to 22 miles. I occasionally included runs of 27 to 30 miles in my marathon preparations and believe that I ran slower in my marathons because of those efforts." --Pete Pfitzinger, from the book "Advanced Marathoning," pg 23.

In my past marathon training my longest run was always 20 miles as I'm pretty slow and the time would exceed over three hours. This fall is different, as I'm not only training for the marathon, but also preparing my body for the vigor's of my first ultra-marathon in April, hence today will be a 21-miler. I'm not sure what will be my longest training run will be this fall, maybe 25 miles, it all depends on how my body reacts and adapts to the training.

8:30 a.m. Long Run. 21 miles. Time, 3:13. Overall pace: 9:11 minute miles. Out and back to Bonanza Road, which consisted of 17.2 miles on the "2008 Las Vegas Marathon" course. Sunny, 79-87 degrees, with little wind. Average heart rate 149 bpm. Cardiac Drift: 157 bpm. My pace should become faster once the fall season gets cooler. Just a small blister on my left pinkie toe, otherwise my body feels pretty good considering the heat and the distance. I'm fairly pleased with my effort today.

Checker Cab Company will be having a meeting this Wednesday as to present the last and final offer of the contract. I'm pretty nervous as the Union has recommended we go on strike as the contract is a 7% decrease in our overall wage. What a time to go on strike with the economy heading into the dumpster, I guess their is no "good" time to go on strike.

10 Weeks Until the Marathon

Daily Quote: "Know how much fluid you will need for a long run before you start, and create a plan to ensure you have access to enough. If you will need more fluid than your hydration system will hold, put a five-dollar bill in your pocket and buy a bottle of liquid form a convenience store midway through your route, or return home for a refill." --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

I've learned the hard way in past years of not carrying enough fluids, nowadays I carry more fluids than I would need as a precaution against dehydration. During long runs I find that drinking a small swallow every two miles works for me, any runs under an hour I'll carry a large bottle of water and drink when thirsty.

Yesterday did my typical six miler on the roads and today ran a General Aerobic Run of ten miles. A nice restful weekend, went to see the movie, "Burn After Reading," which is subtle, dark humor at its best....if you liked "Fargo" you will love "Burn After Reading." Our bowling team, "One Wonders" tonight won two games out of four. Slept late on Saturday and Sunday. Ate well throughout the weekend. Life is good!

SUMMARY FOR SEPTEMBER 22-28, 2008

I have 10 weeks left until the 2008 Las Vegas Marathon! I ran a total of 84 miles, which is the highest weekly mileage this year!! I also completed my transition from the treadmill to the roads, which wasn't easy as Vegas was suffering a small heat wave with daily highs of 104-106 degrees. I'll continue to do speedwork on the treadmill so I can control all the variables, but until next summer most of my runs will be on the roads.

My weight has remained stable at 172 pounds on a six foot frame. My body feels very comfortable at this current weight, but I'm still striving to reach my race weight of 165 pounds. I need to keep a close eye on my consumption of junk food.

Only two weight circuit training sessions this week, and finding it very difficult to maintain weight training as I continue to increase my mileage. Running is my priority, I'll just do my best with the weights.

My sleeping patterns have been erratic, for example, due to Vegas' heat wave I decided to awake early on Friday at 7:00 a.m. with only four hours of sleep, ran 16 miles, than returned to bed for another three hours of sleep. Not exactly a sound way of sleeping! I hope the temperatures will be cooler this week so I can return to my normal sleeping patterns.

A short recap of last week's mileage:
Monday: Long Run, 20 miles.
Tuesday: Doubles, AM: Recovery Run, 6 miles. PM: 6 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, AM: Recovery Run, 6 miles. PM: 6 miles.
Friday: Medium-Long Runs, 16 miles.
Saturday: Recovery Run, 6 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 84 miles.

Medium-Long Run On the ROADS!

Daily Quote: "Contemplating such numbers made my confidence plummet, so I trained myself not to look too far ahead. Instead, I celebrated each completed marathon as a baby step towards my final destination and looked no farther ahead than the next one--the next baby step. Would I be able to finish all fifty? I had no idea. I thought that I had trained and prepared adequately, but this was largely a step into the unknown. Every morning, I awoke with the same commitment: 'TODAY I will do the best that I can. TODAY I will try my hardest.'" --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

Today is my first Medium-Long Run on the roads and now my transition from the treadmill to the roads is complete! The only run this week on the treadmill was my Tempo Run...I'll continue doing speed work on the treadmill as I can control all the variables.

I decided not to increase my Medium-Long Run from the previous week, but ease into the road run by repeating the distance of 16 miles.

I set my alarm for 7:00 a.m. this morning as Las Vegas is having a heat wave, today will be a high of 106 degrees! I'll only have four hours of sleep, but plan on returning to bed after my run. Morning heart rate: 41 bpm.

7:30 a.m. Medium-Long Run. 16 miles. Time, 2:32. Overall pace: 9:33 minute miles. Out-and-back to North Las Vegas Airport on Carey Road. Warm, Sunny, 74-80 degrees, light breeze. Average Heart Rate: 144 bpm. Cardiac Drift: 151 bpm. Wore my Camelbak, which had a large bladder of 48 ounces, more than enough fluids, although by the end of the run the water was rather warm. No aches nor pain, but could have slathered more suntan lotion as the back of my neck is burned (forgot that spot!)

It's 10:30 a.m. and I'm now returning to bed for three hours. Nighty-night.

Words to Run By

Daily Quote: "While running a race in Portugal, I noticed that spectators along the course kept shouting the same phrase over and over: 'Quem corre por gosto, nao cansa.' Afterward I asked someone to tell me what it meant. 'Who runs for pleasure never gets tired,' I was told. How true!" --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

The above quote are words to run by!!

2:15 a.m. After work. Recovery Run. Out and back to Lindell Road, which partially traverses the "Las Vegas Marathon" route. Cooler, 72 degrees, winds south at 8 mph. 6 miles. Time, 57:18. Pace, 9:33 minute miles. Average heart rate: 141 bpm. Cardiac Drift: 148 bpm. During a dark patch on the road I fell from a rock the size of a melon, instinctively pushed my hands out to brake the fall; not one of my greatest ideas as my left wrist is very sore and my right palm has been scraped, but thankfully nothing serious. I may need to purchase a head lamp for my early morning runs.

Slept 8 hours. Morning heart rate was 39 bpm. Ate a quick breakfast of Cheerios topped with frozen berries...YUM!

11:40 a.m. Recovery Run. 6 miles. Time, 59:00. Out and back on Charleston Boulevard. Hot! 89-92 degrees with no winds. Average heart rate: 144 bpm. Cardiac Drift: 152 bpm. Charleston Boulevard is the main route to Red Rock Canyon. I need to awake earlier as to avoid the heat!

Rather than taking a nap after my run, I played speed chess on the Internet for an hour. Chess was once a great passion of mine, now it has been replaced by running. I still enjoy playing chess, but my hunger for higher ratings and the need for getting lost in deep, beautiful complications are gone.

Refined Sugars

Daily Quote: "If I could recommend only one dietary change to improve your health, it would be to reduce your consumption of refined sugars. Although fat -- and especially saturated fat -- has typically received the most blame for causing America's weight problem, increasing evidence suggests that sugar might be the true culprit. For example, the rate of obesity is more than three times greater in our country than in France. Yet the French actually eat more fat than we do (42 percent of calories versus 37 percent) -- and more saturated fat as well. --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

I really need to focus on eating less refined sugars, I'm good about reducing saturated fats from my diet, but I simply love sugars. My favorite candy is Jelly Bellys, which I became addicted to during the Reagan years (Ronald was also a Jelly Belly junkie). Funny thing, many years later I'm now eating Jelly Belly Sport Beans for my carb needs during races...go figure!

2:20 a.m. (after work) Warm-up, 10 minutes on the elliptical machine. 35 minutes on Weight Circuit Training. Cool-down, 10 minutes on the upright stationary cycle. Finally able to squeeze in a weight training workout, my shoulders are a tad sore, I'm not surprised as I've been inconsistent with lifting weights.

Slept eight hours. Morning heart rate is 39 bpm. Shoulders are still a little sore, next weight workout I'll take it easier on the Shoulder Press Machine.

I haven't ran a Tempo Run since September 10th as last week was a Recovery Week. I wasn't sure whether to increase my tempo speed, or increasing the distance of the tempo... finally decided it would be wiser to just repeat my last tempo workout and see how my body reacts than next week I can increase one of the variables.

12:10 p.m. Tempo Run, 8 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 4 miles at 7.8 mph (7:42 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 161 bpm. Cardiac Drift: 180 bpm. (Note: My maximum heart rate is 190 bpm) Tough workout, although my heart rate numbers are lower than September 10th! I am improving!! After my run I had a feeling of deep satisfaction of a workout well done.

Weight Training is Good For Runners

Daily Quote: "Weight training is extremely beneficial for runners, regardless of the distance you are training for. Among many other things, it reduces the risk of injury by strengthening muscles and connective tissue; it also improves control, balance and muscle coordination -- and consequently improves running economy." --David Smith, strength and conditioning coach at Pure Sports Medicine (www.presportsmed.com)

I strive to do weight circuit training three times a week, but lately have only managed to complete two sessions per week due to my additional marathon training mileage. Somehow I need to find more time to strength train, yet recover from my running, and getting enough sleep. What would be ideal is having my own personal gym at home, but at this time that's beyond my means...maybe someday?!?

2:10 a.m. After work. Recovery Run. Out and back to Lindell Road, which partially traverses the "Las Vegas Marathon" route. Cooler, 70 degrees with no winds. 6 miles. Time, 57:18. Pace, 9:33 minute miles. Average heart rate: 142 bpm. Cardiac Drift: 148 bpm. I really enjoy running after work during the cooler morning hours! It's so very peaceful and helps me rewind after a stressful 12 hours in my cab. My right ankle appears to be fine now, didn't even whimper, hopefully everything is back to normal.

Slept 7 hours. Awoke several times during the night due to Al's (next door neighbor) dog barking. Went outside and realize he's just barking at "Chessie" the homeless cat I've been feeding. (I named her "Chessie" as she has black and white splotches that strikes me as a chessboard.) Morning heart rate was 41 bpm. Had my Cheerios and watched CNN and became depressed with the current financial crisis, we do need a change!!

11:00 a.m. Recovery Run. 6 miles. Time, 59:00. Out and back on Charleston Boulevard. Hot! 85 degrees with 5 mph winds. Average heart rate: 146 bpm. Cardiac Drift: 152 bpm. Charleston Boulevard is the main route to Red Rock Canyon. Can hardly wait when temperatures start getting cooler! No aches nor pain, but felt very tired and after my run took an hour nap.

Long Run on Roads

Daily Quote: "The first few miles of your long runs can be done slowly, but by 5 miles into your long run, your pace should be no more than 20 percent slower than marathon race pace. Gradually increase your pace until you're running approximately 10 percent slower than marathon race pace during the last 5 miles of your long runs." Pete Pfitzinger and Scott Douglas, "Advanced Marathoning," pg 24.

Today is my first Long Run on the roads since the 2008 Boston Marathon! I started my transition from the treadmill to the roads on September 1st by first incorporating Recovery Runs, then General Aerobic Runs, and now my longer runs...my transition to the roads is now complete. I'll still do my weekly speedwork on the treadmill, but until next summer all my other runs will be on the roads.

9:00 a.m. Long Run. 20 miles. Time, 3:15. Overall pace: 9:51 minute miles. Out and back to Bonanza Road, which consisted of 16.2 miles on the "2008 Las Vegas Marathon" course. Partly cloudy, 77-86 degrees, with no winds. Average heart rate 147 bpm. Cardiac Drift: 155 bpm. Body was put to the test and the last five miles was a struggle home as right ankle was complaining loudly.

Today's long run was not near the speed I should be running. My upcoming marathon goal pace is 8:00 minute miles, hence my early part of my 20 miler should be at 20% slower than goal pace, which is 9:36 minute miles AND the later part of my training run should be 10% slower than goal pace, which is 8:48 minute miles. Granted, I was overly cautious due to this being my first long run on the roads and my right ankle was troublesome, nevertheless, I must improve my pace during my upcoming long runs or suffer the consequences during the race.

I should remember also that the temperatures during my last Las Vegas Marathon was 37 degrees at the start and when I reached the finishing line the temperature rose to 61 degrees! Much cooler than today's training run!! I'm sure today's heat played havoc on my overall pace and shouldn't be too hard on myself. I'll do better next week, for now I need to pamper my right ankle with RICE treatment. If my ankle is still sore tomorrow I'll take a complete rest day, which would stop my current running streak.

11 Weeks Until the Marathon

Daily Quote: "So, as we get older we should be more and more careful and patient when increasing frequency, duration or intensity of running!" --Boscho, regular contributor and friend at about.com running forum.

I may seem to be running on the edge of injury, but I've been slowly adding such high mileage training for several years and also incorporate recovery days, recovery weeks and even recovery seasons throughout the year. The longer I run, the more I've learn to listen closely to what my body is saying, hopefully I'll be able to continue running for the rest of my life.

What a crazy weekend! Yesterday I ran an easy six miler on the roads, did some yard work, and then took the wife to Primm, Nevada to see the legendary rock band "Foreigner" perform! We boogie in the aisle and had a blast.

Today I ran a General Recovery Run of eight miles on the roads. Took a nice long afternoon nap. Bowled on the Bishop Gorman League where our team, "One Wonders," won three games out of four against the top ranked team, "The Ringers!" My bowling average will probably climb next week and it'll be challenging to keep our winning ways. How I wish I had more time to practice bowling, oh well, after the marathon I'll have plenty of time to improve my bowling.

My Recovery Week is now over and I'm prepared to continue my training for the 2008 Las Vegas Marathon with vigor!!

SUMMARY FOR SEPTEMBER 15-21, 2008

I have eleven weeks left until the 2008 Las Vegas Marathon!! Since last week was a Recovery Week I ran only 59 miles, but only one run was done on the treadmill. Tomorrow I plan on doing my first Long Run on the roads and will be very cautious and listen closely to what my body tells me.

I didn't lose nor gain any weight last week, I'm still 172 pounds on a six foot frame. All of my Recovery Weeks in the past I've always gained weight, therefore I'm very happy that my weight has remained stable during my mileage cut-back.

I accomplished three weight circuit sessions last week, which is rather easy to do when I'm only running once a day. The next three weeks when I gradually increase my mileage will be difficult to continue weight training, I'll just do the best I can with the time available.

My sleeping patterns have been stable and slept 7-8 hours every night, I even had time to nap before work most days. My morning heart rates have been low, 37-41 bpm, and I'm now prepared to return to hard training tomorrow.

A short recap of last week's mileage:
Monday: Medium Long Run on the treadmill, 15 miles.
Tuesday: Recovery Run on the roads, 6 miles.
Wednesday: General Aerobic Run on the roads, 8 miles.
Thursday: Recovery Run on the roads, 6 miles.
Friday: General Aerobic Run on the roads, 10 miles.
Saturday: Recovery Run on the roads, 6 miles.
Sunday: General Aerobic Run on the roads, 8 miles.
Total Weekly Mileage: 59 miles.

New Running Book!

Daily Quote: "Bart Yasso has completed in road races on all seven continents. In doing so, he's been attacked by angry birds in Antarctica; in Colorado, he was paired with a burro named Taco Bell, the fastest, meanest racer on four legs; he's competed in an ultra-marathon in Death Valley in July, where daytime temperatures can soar to 128 degrees; he's been chased by a rhino in Nepal; and he's run in the buff, having participated in the Bare Buns Fun Run in Washington State. And these are just a few of the highlights of Yasso's Life on the Run." --back book jacket from "My Life On the Run; the Wit, Wisdom, and Insights of a Road Racing Icon."

Bought Bart Yasso's book yesterday and looking forward to reading it during my upcoming slow work nights. I'm a poor cab driver and can never travel as extensively as Yasso has, but I can live vicariously through him by reading his adventures. I'll write a short book report once I've finished reading it!

9:50 a.m. General Aerobic Run. 10 miles. Time, 1:32. Overall pace, 9:12 minute miles. Out and back on Alta Road, which is the official bike route to Red Rock Canyon and has marked bike lanes on the asphalt. Cooler, 72-74 degrees, winds SW at 6 mph. Average heart rate: 143 bpm. Cardiac Drift: 155 bpm. Nice comfortable run on a course I rarely traverse, no aches nor pain, and looking forward to a relaxing weekend.

Many bicycles on Alta Road this morning and reminded me how long I've neglected in riding my own bike...I really should find the time to ride my bike, the big question is when? I have a full plate as I'm in marathon training for the 2008 Las Vegas Marathon and will find it difficult finding time to sleep!! By the way, my bike is two years old and is a TREK 1000.

No Distractions

Daily Quote: "I never walked any part of the race. At mile 7 I remember a guy telling his friend that there were only 5 miles left...and I thought...NO, 6 miles left -- he then realized his mistake and corrected himself - I wanted to trip him for the false hope...lol....he then started talking about gas....so I moved from behind him to the side and pass him....I didn't want to catch the tail end of that one!" --Dustie Jo from Illinois, her first time half-marathon experiences, Blog: Cafe Dustay.

Today I decided to run my usual six mile Recovery Run, which is an out-and-back to Lindell Road...today no distractions, no watch, no Garmin, no heart rate monitor and had a very restful run with no distractions. Therefore this post is very brief as I don't have much to tell! It was another warm morning, Sunny, 83-84 degrees with no wind...I'm not crazy enough to skip carrying water! I should run like this more often, a nice sense of freedom and felt carefree!

Sleep

Daily Quote: "Due to commitments that extended beyond running, and the travel factor, I slept little during the Endurance 50 -- no more than five hours a night, typically. This was not ideal. Research has shown that adequate sleep is needed to repair and refuel muscles between runs. The effects of sleep deprivation are cumulative, so that even a modest amount of sleep deprivation each night can add up to big problems over time. As few as thirty hours of cumulative sleep deprivation have been shown to reduce the cardiovascular performance of runners by more than 10 percent. If you need eight hours of sleep a night and get only seven, your running may be compromised within a month. If you want to run well, do as I say, not as I did during the Endurance 50, and get the sleep you need!" --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

I find I need seven hours of sound sleep to perform well, anything less and I'm a Zombie. Eight hours is the maximum sleep for me as I feel sluggish sleeping longer. When I do a long and/or strenuous runs a 30 minute nap does wonders for my recuperation. When my mileage starts climbing over 80 miles per week I do have problems squeezing in the seven hours of sleep, but I do take more naps and hopefully recover by the next day. Fortunately this is my Recovery Week and I have ample time to sleep!!

Normally Wednesdays are my speed workouts, but due to this being Recovery Week a General Aerobic Run will do nicely.

9:45 a.m. General Aerobic Run. 8 miles. Time, 1:14. Overall pace: 9:22 minute miles. Out and back to Lanning Road that partially traverses the "Las Vegas Marathon" route. Partly Cloudy, 83-85 degrees with no winds. Average heart rate: 144 bpm. Cardiac Drift: 150 bpm. Nice easy run and felt rejuvenated afterwards, just what my training schedule ordered. Spent the rest of the morning catching up on my fellow bloggers. I'm now subscribed to 47 blogs and thankfully not everyone posts everyday or I wouldn't have time to run. I find all the blogs inspirational and motivates me to get out that door.

NO "Doubles" this Week.

Daily Quote: "Creating plans and schedules will certainly reduce the number of running opportunities you miss, though it will not eliminate them. Try to be flexible and adaptive, and seize on gaps in your schedule to get a quick run in. That way, if something unexpected disrupts your normally scheduled run, you don't feel stressed about missing a workout. (And if something unexpected doesn't disrupt your normally scheduled run, you can get in two workouts that day!)" --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

This week I won't be doing "Doubles" when I run twice in one day as I'm in Recovery Week...although that doesn't mean I can't squeeze in a weight training after work.

2:20 a.m. Warm-up, 10 minutes on the elliptical machine. 35 minutes on Weight Circuit Training. Cool-down, 10 minutes on the upright stationary cycle. I had a busy night at work and felt totally drained after leaving the gym.

Slept eight hours. Morning heart rate is 40 bpm. Left arm is a little sore from my early morning weightlifting, I have such puny arms with my left arm being the weakest.

11:15 a.m. Recovery Run. 6 miles. Time, 58:30. Pace, 9:45 minutes per mile. Out and back on Lindell Road. Sunny and HOT! 90 degrees with 10 mph winds. Average heart rate 147 bpm. Cardiac drift 154 bpm. Wore my one bottle holster filled with Gatorade. (Fruit Punch flavor for a change) I was struggling in the heat and I should be running earlier in the day if I wish to accomplish a run on the roads.

Attacking My Weakness

Daily Quote: "One of the best ways to adapt your training for improved performance is to identify and attack a weak link in your fitness. Most runners have a clear sense of their greatest fitness weakness. Usually it's one of three things: lack of speed, lack of endurance, or lack of race fitness (or the ability to sustain faster speeds for prolonged periods of time). For me, unfortunately, it's sometimes all three. What are your fitness weaknesses?" ----Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

I believe my current weakness is a lack of speed, I haven't ran a 5k or 10k race in months! I'm seriously considering a 5k race next month, maybe the "Danny Gans Champions for Life 5k" on October 11th? Next week I'll start doing some intervals at my planned 5k race speed.

Today is the first day of my Recovery Week, normally Mondays are my Long Runs, but today it'll be a Medium-Long Run and will be my longest run for the week.

9:00 a.m. Medium-Long Run. 15 miles. Life Fitness Treadmill set at a 1% grade. 5 miles @ 6.6 mph, 6 miles @ 6.7 mph. Last 4 miles @ marathon pace, 7.5 mph. Average heart rate: 151 bpm. Cardiac drift: 159 bpm. I was torn whether to add marathon pace miles today due to being Recovery Week, but I was feeling really strong and decided to go with the flow. I didn't have any aches nor pain and wasn't even tired! I didn't need a nap before work and spent time catching up on all my friends' blogs.

12 Weeks Until the Marathon

Daily Quote: "Get some sleep and enjoy your rest week. Rest weeks can be SLOW good." --Beachrunner411's comment to Allen's Old Man Running blog.

I'll be starting my Recovery Week next week and found Beachrunner's "Rest weeks can be SLOW good" comment as clever, indeed rest weeks are slow and so good.

This weekend were very short and easy, which is normal in my marathon training as I don't wish my wife to feel deprived on our days off...I hope to keep all my hard runs during the weekdays.

Yesterday was a Recovery run of 6 miles, today was a General Aerobic Run of 9 miles.

9:30 a.m. General Aerobic Run. 9 miles. Time, 1:28. Overall Pace, 9:50 minute per mile pace. Out and Back on Torrey Pines Road which partially traverses the upcoming 2008 Las Vegas Marathon. Clear, 79 degrees with winds NE at 5 mph. Average heart rate 149 bpm. Cardiac Drift 161 bpm. Brought one bottle of Lemon-Lime Gatorade; I'm getting very tired of the same flavor, maybe next week I'll purchase Fruit Punch Gatorade for a change. I'm starting to make friends with the chained dog at the corner of Torrey Pines Road and Alta Road, he recognizes me and no longer barks as I give him cooing sounds...maybe I'll give him a dog biscuit during one of my future runs.

SUMMARY FOR SEPTEMBER 8-14, 2008

I have 12 weeks until the 2008 Las Vegas Marathon! I accomplished 82 miles last week, which is the highest weekly mileage this year!! My last three weeks have been very strenuous and I'm looking forward to starting my Recovery Week tomorrow.

I lost two pounds last week, I'm now 172 pounds on a six foot frame. I'm still striving to reach my racing weight of 165 pounds. Only seven more pounds to lose!!

I was only able to accomplish two sessions of weight circuit training last week, but during Recovery Week I should be able to fufill three sessions of weight circuit training. I don't know how I'll be able to continue my weightlifting when my mileage continues to climb, I don't have enough hours in the day to do everything I want.

Thankfully, my sleeping patterns have remained stable, 7-8 hours nightly, and my morning heart rates average between 40-45 bpm.

A short recap of last week's mileage:
Monday: Long Run on the treadmill, 20 miles.
Tuesday: Doubles on the roads, AM: 5 miles; PM: 6 miles.
Wednesday: Tempo run on the treadmill, 8 miles.
Thursday: Doubles on the road, AM: 6 miles; PM: 6 miles.
Friday: Medium-Long Run on the treadmill, 16 miles.
Saturday: Recovery Run on the roads, 6 miles.
Sunday: General Aerobic Run on the roads, 9 miles.
Total Weekly Mileage: 82 miles!

Faster Medium-Long Run

Daily Quote: "Throw the notion of three large meals a day out the window -- it doesn't work for runners. You need more calories during the day than sedentary people, so it's better to spread them out with a small meal every three to four hours. You'll find that eating mini meals will help maintain your energy levels throughout the day." --Christine Luff, about.com running/jogging guide.

The above quote is so very true! I've been eating small meals every 3-4 hours ever since I read Bill Phillip's book, "Body For Life," several years ago and find that my energy levels are high throughout the day, even after a Long Run during the morning hours. Food is our fuel and during my marathon training I rarely feel I'm running close to empty. During my marathon training I would like to lose 1-2 pounds per week and reach my racing weight of 165 pounds, but it's not something I dwell, I know I'll gradually lose weight because of my higher mileage.

Today is the same Medium-Long mileage as last week, 16 miles, but at a little faster pace.

10:00 a.m. Medium-Long Run, 16 miles. Time, 2:14. Life Fitness Treadmill set at a 1% grade. 13 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: 151 bpm. Cardiac drift: 164 bpm. (Note: my maximum heart is 190 bpm). Strong and tiring effort. No aches nor pain like last week's Medium-Long Run and I'm bubbling over with confidence for the 2008 Las Vegas Marathon!! Next week I'm planning on a much needed Recovery Week.

Second "Doubles" this Week!

Daily Quote: "To assist you in your weight loss efforts, make an effort to eat breakfast every morning and be sure to include protein and fiber. If you're pressed for time, try eating something quick like cereal and milk, peanut butter on toast, or cottage cheese and fruit. And remember, if you eat breakfast, you have a greater chance of burning off calories (during a run, for instance!) since you're consuming them early in the day." --Christine Luff, about.com running/jogging guide.

I normally eat Cheerios topped with fruit (often bananas, sometimes frozen berries) and skim milk for breakfast about an hour before my run, it works for me, but we're all an experiment of one, it might not work for you.

Today I attempt two "Doubles," for the first time this year. I won't be doing any weight lifting during these Recovery Runs as to keep my easy days, EASY.

2:20 a.m. After work. Recovery Run. Out and back to Lindell Road, which partially traverses the "Las Vegas Marathon" route. Cooler, 72 degrees with 5 mph winds. 6 miles. Time, 57:18. Pace, 9:33 minute miles. I didn't wear my heart rate monitor as I wanted to run without any distractions concerning time and effort. I had a stressful work night and this late, cooler night run under a clear sky was very relaxing. I could get used to this!!

Slept 7 hours. A very deep sleep. Morning heart rate was 40 bpm. Had my Cheerios and caught up on a few fellow bloggers.

11:00 a.m. Recovery Run. 6 miles. Time, 58:00. Out and back on Charleston Boulevard. 77 degrees with 8 mph winds. Average heart rate: 142 bpm. Cardiac Drift: 148 bpm. Charleston Boulevard is the main route to Red Rock Canyon. Partly Cloudy, 84 degrees, winds east at 6 mph. Body feels great after the run, no aches, nor pain, and doesn't feel like I ran twice today already!! Maybe next week attempt to run another set of "doubles??"

Hard Day!

Daily Quote: "Don't try to continue training as normal when experiencing signs of overtraining syndrome, including persistent fatigue, declining performance, lasting muscle soreness, and low motivation. ----Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

2:10 a.m. After work. Warm-up, 10 minutes on the upright stationary cycle. Weight Circuit Training, 35 minutes. Cool-down, 10 minutes on the elliptical. Today is an experiment, can I do weight lifting after work, and still have a hard running workout when I awake? Last week my weight training was done during "doubles," which consisted of two easy Recovery Runs and was very close to overtraining. This week I won't do weight training during a Recovery Day, but when I'm running once during the day with a hard running workout. I need to keep those easy days, EASY, and the hard days, HARD!

Slept eight hours, morning heart rate 42 bpm. Body feels fine, no ill effects from this morning's workout. I am paying attention to Karnazes in today's above quote, I don't have persistent fatigue nor lasting muscle soreness, plus my motivation is high to improve my Tempo Run performance today! I'll now attempt a vigorous Tempo Run.

12:00 p.m. Tempo Run, 8 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 4 miles at 7.8 mph (7:42 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 163 bpm. Cardiac Drift: 184 bpm. (Note: My maximum heart rate is 190 bpm) Last week I ran three miles at 7.8 mph, today I pushed myself to go four miles and I was really suffering...felt like I was running a 5k race. During my last two cool-down miles the time seemed to go so very slowly as I wanted to get off that treadmill belt as soon as possible. I'm bone tired and don't look forward to leaving for work...it's going to be a long 12-hours in the cab tonight!

No Weight Circuit Training Today

Daily Quote: "Stop running whenever you experience dizziness, light-headedness, confusion, or blurred vision--all of which are symptoms of heat illness and severe dehydration." --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

Today I plan on doing "doubles" as both runs will be on the roads and won't be visiting the gym for my usual weight circuit training. I also wondered if the stress of lifting weights and doing doubles is too much work for a recovery day, which was why I was so close to overtraining last week. Live and learn. Tomorrow after work I hope to squeeze in a session of weight circuit training.

2:25 a.m. After work. Recovery Run. 5 miles. Time, 47:40. Pace, 9:32 minutes per miles. Out and back on Charleston Boulevard. 77 degrees with 8 mph winds. Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon and is a constant uphill climb, but made the return trip feel very easy as I felt I was flying downhill. Overdid the run downhill and after my run both calves were complaining.

Slept 7 hours. Morning heart rate: 42 bpm. Body feels good, calves are not complaining now, and I feel eager for my second run. Small breakfast of Cheerios and bananas with skim milk.

10:45 a.m. Recovery Run. 6 miles. Time, 58:30. Pace, 9:45 minutes per mile. Out and back on Lindell Road. 84 degrees with 6 mph winds. Average heart rate 144 bpm. Cardiac drift 151 bpm. Wore my one bottle holster filled with water, later wished I carried Gatorade instead, a pretty warm and toasty run. No aches nor pain, but did feel extremely tired. After a shower, took an hour nap before work.

ANOTHER 20-Miler!

Daily Quote: "Train properly for the race so your body is accustomed to the level of exertion that will be called for. For example, complete at least one training run of twenty miles or more before running a full marathon." --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

I have completed my second 20-miler for the "2008 Las Vegas Marathon" training. This week a little more effort as my last mile was at marathon pace, which is 8:00 minute per mile pace. I'll be adding more marathon pace miles throughout my upcoming training.

8:15 a.m. Long Run, 20 miles. Life Fitness Treadmill set at a 1% grade. 10 miles at 6.6 mph (9:06 minute miles), 9 miles at 6.7 mph. (8:57 minute miles) and last mile at marathon pace, 7.5 mph (8:00 minute miles). Average heart rate: 151 bpm. Cardiac Drift: 160 bpm. For some reason my back was tight and sore, but otherwise my body is fine. It was tough mentally to be able to focus on finishing that last mile at marathon pace as I was tired and hungry, but after completion of the run felt a great sense of achievement and satisfaction of a job well done. I can hardly wait before I start my Long Runs on the roads, at this progress most of my runs will be on the roads by October.

13 Week Until the Marathon!

Daily Quote: "Consume easily digested foods such as instant oatmeal, bananas, and energy bars in your pre-race meal. If you eat your pre-race meal within an hour of the race, it should contain no more than five hundred calories. --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

My morning heart rate has returned to the acceptable level of 42 bpm, which means I'll be able to run today with confidence.

Today is my first General Aerobic Run done on the roads this fall! I didn't realize when I started my run today that it would get so hot, so fast. I started at 88 degrees and the run ended at 95 degrees, which affected my pace tremendously, if I had known the temperature was going to be this high I would have ran on the treadmill. Eventually, the temperatures reached 105 degrees today in Vegas. I can hardly wait for cooler temperatures!!

9:00 a.m. General Aerobic Run. 9 miles. Time, 1:28. Overall Pace, 9:50 minute per mile pace. Out and Back on Torrey Pines Road which partially traverses the upcoming 2008 Las Vegas Marathon. Average heart rate 149 bpm. Cardiac Drift 161 bpm. I brought two bottles of Gatorade, which was plenty for a nine miler, and easily emptied the bottles before I reached home. I was very hot when I arrived home, took a nice shower, and then immediately took an hour nap.

SUMMARY FOR SEPTEMBER 1-7, 2008

Only 13 weeks until the 2008 Las Vegas Marathon! I accomplished 75 miles last week, which is my highest weekly mileage this year!! I had scheduled more mileage, but by the weekend I was exhausted and didn't accomplish my second "double" run. Hopefully next week I'll increase my mileage again.

I did lose two pounds last week and I'm now 174 pounds on a six foot frame. I'm still striving to reach my race goal weight of 165 pounds before the 2008 Las Vegas Marathon. Only nine more pounds to go!

I was able to do three sessions of weight circuit training last week, but still having problems squeezing everything I want to accomplish...once my mileage reaches 80+ weekly mileage I may need to decrease my weight sessions to twice a week.

My sleeping patterns have remained stable, 7-8 hours of sleep nightly, but my morning heart rates were high from Thursday-Saturday, probably due to my hard training and stresses at work. I will keep a close monitor on my condition so I don't overtrain like I did last year.

A short recap of last week's mileage:
Monday: Long Run, 20 miles on the treadmill.
Tuesday: Doubles: AM, 5 miles Recovery Run. PM, 6 miles Recovery Run. Both on the treadmill.
Wednesday: Tempo Run, 7 miles on the treadmill.
Thursday: Recovery Run, 6 miles on the roads.
Friday: Medium-Long Run, 16 miles on the treadmill.
Saturday: Recovery Run, 6 miles on the treadmill.
Sunday: General Aerobic Run, 9 miles on the roads.
Total Weekly Mileage: 75 miles.

Failed "Doubles"

Daily Quote: Eat your pre-race meal at least an hour beforehand. Avoid mile and lactose, as well as highly fibrous foods, for at least twenty-four hours prior. --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

Today I had planned to run "doubles" once immediately after work and later after sleeping. Tough motivating myself to enter the gym as I had finished a Medium Long Run of 16 miles about 14 hours earlier and was very tired.

2:15 a.m. After work. Recovery Run. 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) Not surprisingly my heart rates were a little high for a Recovery Run considering the long day I had; a previous 16 miler and working for 12 hours. After my run I dragged myself to the weights and did my circuit training that lasted approximately 35 minutes. I was bone tired when I came home and literally crashed in my bed!

I awoke ten hours later at 1:00 p.m.!!! My morning (or in this case, afternoon) heart rate was 51 bpm, which is much higher than my usual 39-42 bpm morning heart rates. I took this as a clue that I shouldn't be doing my second run for the day and opted to rest instead. It's very tough for me to cancel a run as I tend to be too structured and goal oriented for my own good, but I know if I don't listen to my body I won't improve, or worse, I'll get injured.

I have planned a General Aerobic Run tomorrow, but will try and be flexible if my morning heart rate demands it; I might just do a very easy Recovery Run instead. I know, I know, tomorrow I could also take a total rest day too, which would break my current running streak...

More on "Gaiters"

Daily Quote: "Try wearing gaiters (fabric coverings for the ankles and lower legs) to keep pebbles and twigs out of your shoes. You can find gaiters at most outdoor retail stores. You can also purchase trail-running shoes with integrated gaiters." --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"

The above quote is more informative about gaiters than the previous "Runner's World" quote I posted on August 15th called, "Lightweight Gaiters." I like the idea of trail-running shoes with integrated gaiters, I have plenty of time before "Labor of Love 50k" to do more research and find the best deal.

Today is my scheduled Medium-Long Run and I'll strive to keep the distance and speed the same as last time; this is a precaution as my body adapts to running on the roads and doing doubles as well. Baby steps, baby steps.

10:30 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). My right ankle had a slight ache after my run and did treat the whole foot with RICE therapy...thankfully I have two easy Recovery Runs on the roads planned for the weekend.

I received this month's "Running Times Magazine" in the mail and look forward to devouring the articles tonight at work.

Return to the Roads!

Daily Quote: "Train at your goal pace. It there's a certain time you want to achieve in a race (such as a four-hour marathon), figure out the pace you need to sustain to achieve it (in this case 9:09 per mile) and include workouts at this pace as a regular part of your training." --Bill Bowerman

Today I ran on the roads! I live only two blocks from the "Las Vegas Marathon" route and in the past have trained on it frequently, I'll undoubtedly do the same strategy this fall.

9:00 a.m. Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. Out and back on Lanning Route (partially traverses the "Las Vegas Marathon" route on Torrey Pines). Warm, 83 degrees with 6 mph wind. (Note: my maximum heart rate is 190 bpm) Average heart rate: 141 bpm. Cardiac drift. 145 bpm. Ran very slowly as to gradually adapt to the harder road surface. No aches nor pain, but could have brought extra fluids as I downed the small bottle of water before the three mile mark. Las Vegas will eventually get cooler during the month of September and the sooner the better!

I'll be easing into road work with my Recovery Runs first, then next week my General Aerobic Runs, the last to be added will be the Medium-Long Runs and Long Runs. Hopefully, by October most of my runs will be on the roads. I will keep my future speedwork training on the treadmill where I can control all the variables.

I have to admit, it's so much easier just to step out my front door and run, rather than having to travel to my gym's treadmills and changing clothes...I'll save at least a half-hour every day! I need to figure when to squeeze in my weight circuit training, maybe after work at 2:00 a.m.

Last night finished reading, "50/50: Secrets I Learned Running 50 Marathons in 50 days -- and How You Too Can Achieve Super Endurance," by Dean Karnazes, which was a wonderful book chock full of helpful suggestions, hints and ideas. In the future I'll post a daily quote from the book.

The Blahs

Daily Quote: "Treat yourself as an experiment of one. Don't blindly copy the way others train. Try new workouts and methods often; keep those that work for you and discard the rest." --Bill Bowerman

This morning I awoke with the blahs, which was a general feeling of discomfort and dissatisfaction with life in general. Cab business is very slow and was only able to have five rides for the whole 12-hour shift! I can't remember when I had so few rides in a day, I'm not even making minimum wage. I've been driving a cab for 18 years and may be forced to find some other work, that might be a good idea anyway due to the threat of a strike at Checker Cab Company. I procrastinated most of the morning reading blogs on the computer before I left for the gym at 12:00 p.m.

12:15 p.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: 159 bpm. Cardiac Drift: 181 bpm. (Note: My maximum heart rate is 190 bpm) Tough workout! This hard workout had me forgetting my troubles and was much needed as afterwards the run lifted my mood tremendously! Just what the doctor ordered!! I have no doubts if it wasn't for running I'd be in a deep state of depression.

Wednesday nights are usually the slowest night of the week, but can't imagine it'll be slower than last night. Oh well, during vacation had bought the book, "50/50: Secrets I Learned Running 50 Marathons in 50 days -- and How You Too Can Achieve Super Endurance," by Dean Karnazes and should be able to finish the book tonight.

I need to eat my usual quick lunch on the way to work, which is a "Lean Pocket;" today's pocket is Chicken Parmesan. I still eat every three hours a small meal of 250-350 calories.

First "Doubles" of the Year!

Daily Quote: "Practice rational goal setting. Set goals that you are confident you can attain, but aren't certain you can attain." --Bill Bowerman

This early morning I decided to attempt my first "Doubles" (run twice in one day) for the year. Getting motivated to enter the gym wasn't easy as I had finished a 20 miler just 13 hours ago.

2:15 a.m. Recover Run. Life Fitness Treadmill set at a 1% grade. 5 miles @ 6.5 mph. (9:14 minute miles). Average heart rate: 142 bpm. Cardiac Drift: 146 bpm. Immediately after run went and did my normal routine of weight circuit training that lasted about 35 minutes. I was pleasantly tired and upbeat after I left the gym...slept soundly for eight hours.

My morning heart rate was 145 bpm, a little higher morning heart rate for me, but not high enough to abort my second run for the day.

12: 15 p.m. Recovery Run. Life Fitness Treadmill set at a 1% grade. 6 miles @ 6.5 mph. (9:14 minute miles). Average heart rate 147 bpm. Cardiac Drift: 150 bpm. I was totally exhausted after my run and did feel a little soreness in my legs, my left arm was still sore from lifting weights this morning as well. Hopefully I'll be fully recovered to do a Tempo Run tomorrow.

First Day of Marathon Training!

Daily Quote: "Obey the hard-easy rule. You'll build fitness faster if you do three hard runs and three easy runs per week (for example) than if you do six moderate runs." --Bill Bowerman

I've finished my base building and today is my first day of marathon training!! I have 14 weeks until the 2008 Las Vegas Marathon on Sunday, December 7th.

What better way to start my marathon training, but with a Long Run.

Long Run, 20 miles. Life Fitness Treadmill set at a 1% grade. 10 miles at 6.6 mph (9:06 minute miles) and 10 miles at 6.7 mph. (8:57 minute miles) Average heart rate: 149 bpm. Cardiac Drift: 157 bpm. Gym was hot today and I was soaking wet from persperation. No aches nor pain and all systems are GO!

I hope to improve my performance from last year by having as many more 20+ miles than last year's training, but will listen to my body and will take the necessary precautions to insure I'll reach the starting line fit, healthy and uninjured.

I've been having problems with my internet connections and have been very frustrated with Cox Communications as they are impossible to communicate via phone. My patience is thin as I have so little time between training and work.