Daily Quote: "Winning is not about headlines and hardware. It's only about attitude. A winner is a person who goes out today and every day and attempts to be the best runner and best person he can be. Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
I'm proud to say that I've never had a DNF (Did Not Finish) in a race, but came close during last year's Las Vegas Marathon due to a very sore right ankle. The 2008 Boston Marathon was a disaster due to Montezuma's Revenge and didn't quit in that race either. I know that if I get to a point where I'm so hurt and the potential of getting a real injury is a possibility I might accept a DNF, which I can't even imagine as I would rather crawl to the finish line than quit. Lately I've been striving to hit higher and higher weekly mileage as to be the best runner I can be, although lately I've been pretty stressed about my job and financial situation, I still work on being the best I can be. I will never, ever give up.
2:10 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 58 degrees, little wind, 6 miles. Time, 56:37. Pace, 9:26 minute miles. Average heart rate: 145 bpm. Cardiac Drift: 148 bpm. (Note: my maximum heart rate is 190 bpm) I was more tired than normal, probably because I'm not fully recovered from yesterday's tough Tempo Run. Once my financial situation is a little better, I'll need to buy a headlamp for these very early morning runs so I can train on darker routes.
Slept eight hours. Morning heart rate was a little higher than normal, 144 bpm, but not so high as to prevent a good recovery run. I'm out of milk, and didn't feel like oatmeal, made myself a peanut butter & jelly sandwich on toast...with a Diet Pepsi!
11:20 a.m. General Aerobic Run. 8 miles. Time, 1:17. Pace, 9:37 minute miles. Out and back on Charleston Boulevard. Warmer, 77-79 degrees with winds northwest at 9 mph. Average heart rate: 147 bpm. Cardiac Drift: 151 bpm. Las Vegas is getting a little heat wave and temperatures will reach the upper 80's. Body feels good, no aches nor pain...my previous joint soreness on my left big toe is gone and last week's sore lower back is also fine...all systems are GO!!
Thursday, October 30, 2008
Wednesday, October 29, 2008
Rackety Treadmill
Daily Quote: "Most running, even as practiced by Olympic champions, is not hard, fast, exhaustive running. It's relaxed and contemplative or conversational. Even the champions are advised by coaches and physiologists to run 'easy' 80 percent of the time. The rest of us run easy anywhere from 95 to 99 percent of the time." ----Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
Yesterday I ran my usual "doubles" (AM: 6 miles, Later AM: 8 miles) at conversatinal pace. I'm well rested and today I plan to increase my Tempo Run a tad, which will be 8 mph, a 7:30 minute per mile pace.
10:00 a.m. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles at 6.2 mph. Tempo run: 3 miles at 8 mph (7:30 minutes per mile pace). Cooldown: 2 miles at 6.2 mph. Average heart rate: 160 bpm. Cardiac Drift: 177 bpm.
A female walker was using my normal treadmill next to the wall, therefore I used the treadmill on the back row. My two mile warmup was uneventful, but when I ramped up the speed to 8 mph the treadmill was making a horrible racket; I'm rather stubborn and once I begin running wasn't going to stop and change treadmills. I was getting quite a few concerned and worried looks from the other gym members, lowered the treadmill's grade to zero to see if I could quiet the beast, but to no avail. I think everyone was happy when I finished the Tempo and the treadmill was quiet again during the cooldown.
I'm not sure if the speed of the rackety treadmill was correct as my cardiac drift was only 177 bpm....last week at a lower speed (7.9 mph) my heart rate was considerably higher. Hopefully I'll be able to run on my regular treadmill next week.
Yesterday I ran my usual "doubles" (AM: 6 miles, Later AM: 8 miles) at conversatinal pace. I'm well rested and today I plan to increase my Tempo Run a tad, which will be 8 mph, a 7:30 minute per mile pace.
10:00 a.m. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles at 6.2 mph. Tempo run: 3 miles at 8 mph (7:30 minutes per mile pace). Cooldown: 2 miles at 6.2 mph. Average heart rate: 160 bpm. Cardiac Drift: 177 bpm.
A female walker was using my normal treadmill next to the wall, therefore I used the treadmill on the back row. My two mile warmup was uneventful, but when I ramped up the speed to 8 mph the treadmill was making a horrible racket; I'm rather stubborn and once I begin running wasn't going to stop and change treadmills. I was getting quite a few concerned and worried looks from the other gym members, lowered the treadmill's grade to zero to see if I could quiet the beast, but to no avail. I think everyone was happy when I finished the Tempo and the treadmill was quiet again during the cooldown.
I'm not sure if the speed of the rackety treadmill was correct as my cardiac drift was only 177 bpm....last week at a lower speed (7.9 mph) my heart rate was considerably higher. Hopefully I'll be able to run on my regular treadmill next week.
Monday, October 27, 2008
6 WEEKS UNTIL THE MARATHON
Daily Quote: "'Training,' one American coach once told me, 'is a 24-hour proposition.' Even if you struggle to live up to this standard, you can still heed the idea behind the words: If you want to get the most out of your running, you need to think about how your style of living fits around your running." --Richard Nerurkar, from his book, "Marathon Running."
I've been lax lately maintaining this blog as my marathon training has become all encompassing due to time restraints of my working 12-hours as a cab driver. I don't watch much television, but do spend an inordinate amount of time on the Internet, which I have curtailed as my mileage becomes ever increasing. My lifestyle will return to normal in December in six weeks!
8:00 a.m. Long Run. 23 miles. Time, 3:30. Overall pace, 9:10 minute miles. Clear, 69-75 degrees, wind NW at 12mph. Out-and-back on the Las Vegas Marathon course. Ran the last three miles at marathon pace of 8:00 minute miles. Average heart rate 147 bpm. Cardiac Drift 169 bpm. I had a soreness on my left foot, left large toe joint, which I'll RICE throughout today and tomorrow. Overall, I'm quite pleased with my effort today, the three miles at marathon pace was strong with no problems, and I'm overflowing with confidence!
Today is my longest marathon training run I've ever accomplished, in the past my longest marathon training run had been 20 milers, but this year's training is not only a build-up for the marathon, but also a train-through for my very first ultra-marathon in April.
SUMMARY FOR WEEK OF OCTOBER 20-26, 2008
I have six weeks left until the 2008 Las Vegas Marathon!! I only have three more hard weeks before I begin my marathon taper. Last week I ran a total of 94 miles, which is my highest mileage week ever!! I only need to add six more miles to reach a 100 mile training week, which is something I wondered if my body could ever accomplish and this year is becoming more possible. This week is several "firsts," I ran 94 miles in a week, ran my longest training mileage in a day of 22 miles, and incorporated three doubles in a week.
I've lost two pounds and I'm currently 172 pounds on a six foot frame. I'm surprised I haven't lost more weight due to my higher mileage, but I've been eating pretty well during the weekends. I'd like to reach my racing weight of 165 pounds that's still possible with six weeks to go.
I did only one weight circuit training session as I didn't have enough time to squeeze in a weight workout, I don't know how I'll incorporate it into next week's training either.
I managed to sleep 7-8 hours nightly, and still maintained my usual morning heart rates of 38-41 bpm. I hope to stay on track with my sleeping next week too. Keeping off the computer when I get home from work has helped tremendously with my sleeping enough hours, which is very important if I wish to increase my mileage further.
A short recap of last week's training:
Monday: Long Run, 22 miles.
Tuesday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Friday: Medium Long Run, 16 miles.
Saturday: Recovery Runs. AM: 4 miles. PM: 6 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 94 miles!
I've been lax lately maintaining this blog as my marathon training has become all encompassing due to time restraints of my working 12-hours as a cab driver. I don't watch much television, but do spend an inordinate amount of time on the Internet, which I have curtailed as my mileage becomes ever increasing. My lifestyle will return to normal in December in six weeks!
8:00 a.m. Long Run. 23 miles. Time, 3:30. Overall pace, 9:10 minute miles. Clear, 69-75 degrees, wind NW at 12mph. Out-and-back on the Las Vegas Marathon course. Ran the last three miles at marathon pace of 8:00 minute miles. Average heart rate 147 bpm. Cardiac Drift 169 bpm. I had a soreness on my left foot, left large toe joint, which I'll RICE throughout today and tomorrow. Overall, I'm quite pleased with my effort today, the three miles at marathon pace was strong with no problems, and I'm overflowing with confidence!
Today is my longest marathon training run I've ever accomplished, in the past my longest marathon training run had been 20 milers, but this year's training is not only a build-up for the marathon, but also a train-through for my very first ultra-marathon in April.
SUMMARY FOR WEEK OF OCTOBER 20-26, 2008
I have six weeks left until the 2008 Las Vegas Marathon!! I only have three more hard weeks before I begin my marathon taper. Last week I ran a total of 94 miles, which is my highest mileage week ever!! I only need to add six more miles to reach a 100 mile training week, which is something I wondered if my body could ever accomplish and this year is becoming more possible. This week is several "firsts," I ran 94 miles in a week, ran my longest training mileage in a day of 22 miles, and incorporated three doubles in a week.
I've lost two pounds and I'm currently 172 pounds on a six foot frame. I'm surprised I haven't lost more weight due to my higher mileage, but I've been eating pretty well during the weekends. I'd like to reach my racing weight of 165 pounds that's still possible with six weeks to go.
I did only one weight circuit training session as I didn't have enough time to squeeze in a weight workout, I don't know how I'll incorporate it into next week's training either.
I managed to sleep 7-8 hours nightly, and still maintained my usual morning heart rates of 38-41 bpm. I hope to stay on track with my sleeping next week too. Keeping off the computer when I get home from work has helped tremendously with my sleeping enough hours, which is very important if I wish to increase my mileage further.
A short recap of last week's training:
Monday: Long Run, 22 miles.
Tuesday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Friday: Medium Long Run, 16 miles.
Saturday: Recovery Runs. AM: 4 miles. PM: 6 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 94 miles!
Thursday, October 23, 2008
Respect
Daily Quote: "It doesn't matter what your 10-k time is or how fast I've run the marathon. The experience is what matters, and experience is basically the same for all of us. An exercse physioogist can essentially 'prove' that a 4-hour marathoner 'works harder' than a 2-hour marathoner, even though it seems ludicrous to say this about the slower runner. But when differnt runners begin talking about a marathon, or any other running, they realize they've been through essentially the same thing. A true runner understands this." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
I truly respect those who race any distance no matter how fast or slow, I can easily see the effort and hard work they put into the race, which is the major reason I read so many blogs as to draw inspiration and motivation from every runner.
I arrived late to work yesterday, therefore I worked a little over 2:00 a.m. and started my early morning run later.
2:35 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 59 degrees, little wind, 6 miles. Time, 56:24. Pace, 9:24 minute miles. Average heart rate: 142 bpm. Cardiac Drift: 144 bpm. I had to cross the street at Flamingo Road to continue my run as to avoid three mean looking dogs. I'm fortunate that I've never been attacked by a dog, and would like to keep it that way.
Slept 7 1/2 hours. Morning heart rate was 40 bpm. Ate my routine breakfast of oatmeal topped with blueberries, which never seems to grow old.
11:00 a.m. General Aerobic Run. 8 miles. Time, 1:15. Pace, 9:22 minute miles. Out and back on Charleston Boulevard. Cooler, 60-63 degrees with winds north at 5 mph. I no longer have lower back pain that had afflicted me after my Long Run on Monday. My whole body feels well rested with no aches nor pain. I should be o.k. for a longer run tomorrow.
I truly respect those who race any distance no matter how fast or slow, I can easily see the effort and hard work they put into the race, which is the major reason I read so many blogs as to draw inspiration and motivation from every runner.
I arrived late to work yesterday, therefore I worked a little over 2:00 a.m. and started my early morning run later.
2:35 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 59 degrees, little wind, 6 miles. Time, 56:24. Pace, 9:24 minute miles. Average heart rate: 142 bpm. Cardiac Drift: 144 bpm. I had to cross the street at Flamingo Road to continue my run as to avoid three mean looking dogs. I'm fortunate that I've never been attacked by a dog, and would like to keep it that way.
Slept 7 1/2 hours. Morning heart rate was 40 bpm. Ate my routine breakfast of oatmeal topped with blueberries, which never seems to grow old.
11:00 a.m. General Aerobic Run. 8 miles. Time, 1:15. Pace, 9:22 minute miles. Out and back on Charleston Boulevard. Cooler, 60-63 degrees with winds north at 5 mph. I no longer have lower back pain that had afflicted me after my Long Run on Monday. My whole body feels well rested with no aches nor pain. I should be o.k. for a longer run tomorrow.
Wednesday, October 22, 2008
Patience
Daily Quote: "I've never known a runner who had as much patience as he needed, but any and all amounts of this precious quality are invaluable. We runners simply don't get better fast enough to satisfy ourselves. Like the hare, we blast away from the starting line with visions of glory. We should be more tortoiselike. For that's the path to success." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
I often preach to others about the importance of patience and consistency; consistency is easy for me as I simply LOVE running, the hard part for me is patience as I would often push myself to add more mileage or faster speeds. Today is a good example, what to do with my weekly Tempo Run? The last two weeks my Tempo Run has been at 7.9 mph (7.36 minute miles) for four miles, I could maintain this exact same workout, but feel ready to either increase my speed or maybe my distance. I know that I can't increase both speed AND distance as that would be too much stress. What to do? Well, I decided to run the same pace, but if I feel good I'll continue another mile. Am I ready to go farther at this speed?
2:10 a.m. (after work) Warm-up: 10 minutes on stationary cycle. 35 minutes Weight Circuit Training. Cool-down: 10 minutes on Concept roller. Very tired, after my weight lifting I wanted to skip the cool-down, but dragged myself to the roller anyways.
Slept 9 hours!! I haven't slept this long in quite some time. Morning heart rate was 39 bpm. Breakfast was oatmeal topped with frozen blueberries.
12:20 p.m. Tempo Run, 9 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 5 miles at 7.9 mph (7:36 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 164 bpm. Cardiac Drift: 185 bpm. (Note: My maximum heart rate is 190 bpm) When I reached four miles during the tempo portion I was having doubts about continuing, I was breathing pretty heavily, almost to the point of panting...thought, what the heck, I can do this, finished the tempo and felt euphoric! I'm happy with my progress, no aches nor pain, not even a blister!! Next week I'll attempt to run 8.0 mph for three miles and see how my body reacts to the new stress. Another round of doubts, am I being impatient again?
No time for lunch as I must rush for work. I'll try and grab a little something off the Roach Coach at the airport's holding area for cabs. It's going to be a longgggg night!
I often preach to others about the importance of patience and consistency; consistency is easy for me as I simply LOVE running, the hard part for me is patience as I would often push myself to add more mileage or faster speeds. Today is a good example, what to do with my weekly Tempo Run? The last two weeks my Tempo Run has been at 7.9 mph (7.36 minute miles) for four miles, I could maintain this exact same workout, but feel ready to either increase my speed or maybe my distance. I know that I can't increase both speed AND distance as that would be too much stress. What to do? Well, I decided to run the same pace, but if I feel good I'll continue another mile. Am I ready to go farther at this speed?
2:10 a.m. (after work) Warm-up: 10 minutes on stationary cycle. 35 minutes Weight Circuit Training. Cool-down: 10 minutes on Concept roller. Very tired, after my weight lifting I wanted to skip the cool-down, but dragged myself to the roller anyways.
Slept 9 hours!! I haven't slept this long in quite some time. Morning heart rate was 39 bpm. Breakfast was oatmeal topped with frozen blueberries.
12:20 p.m. Tempo Run, 9 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 5 miles at 7.9 mph (7:36 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 164 bpm. Cardiac Drift: 185 bpm. (Note: My maximum heart rate is 190 bpm) When I reached four miles during the tempo portion I was having doubts about continuing, I was breathing pretty heavily, almost to the point of panting...thought, what the heck, I can do this, finished the tempo and felt euphoric! I'm happy with my progress, no aches nor pain, not even a blister!! Next week I'll attempt to run 8.0 mph for three miles and see how my body reacts to the new stress. Another round of doubts, am I being impatient again?
No time for lunch as I must rush for work. I'll try and grab a little something off the Roach Coach at the airport's holding area for cabs. It's going to be a longgggg night!
Tuesday, October 21, 2008
Return To "Doubles"
Daily Quote: "Life goes on, day after day, but it also has the ability to reinvent itself, to start over. This is what the seasons show us. We all have marveled at the apple tree's ability to rest through a dark, cold winter, then to grow new leaves in the spring, to blossom again, to bear fruit. We don't often think of our own lives this way, but I think we should." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
My Recovery Week is over, it's now time to return to "doubles" where I run twice a day. I've been running "doubles" twice a week, and seriously considering on running "doubles" a third time this week, but will first listen closely to what my body says about the matter.
2:10 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 59 degrees, little wind, 6 miles. Time, 56:04. Pace, 9:20 minute miles. Average heart rate: 143 bpm. Cardiac Drift: 145 bpm. Lower back is still a slightly sore from yesterday's Long Run, but not wearing Camelbak does give me relief. I felt surprisingly fresh during my run considering it was only 13 hours since I ran 22 miles.
Slept 8 hours. Morning heart rate was 41 bpm. Ate a bowl of oatmeal for a change, during the fall months I prefer oatmeal over cold cereals.
11:05 a.m. General Aerobic Run. 8 miles. Time, 1:16. Pace, 9:30 minute miles. Out and back on Charleston Boulevard. Cooler, 62-64 degrees with winds north at 7 mph. Nice easy run, no aches nor pain and lower back feels much better! Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon.
I was enjoying my run so much I ran an extra mile longer than the planned seven miler, maybe I should increase all my second runs for the day to eight miles? Yesterday on the way to work with Garfield (my nickname for my Garmin Forerunner) I measured the distance from home to the company's yard, which was exactly 8.1 miles; if I run back and forth from work each day would be 16.2 miles...something to consider when I start training for ultra-marathons.
My Recovery Week is over, it's now time to return to "doubles" where I run twice a day. I've been running "doubles" twice a week, and seriously considering on running "doubles" a third time this week, but will first listen closely to what my body says about the matter.
2:10 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 59 degrees, little wind, 6 miles. Time, 56:04. Pace, 9:20 minute miles. Average heart rate: 143 bpm. Cardiac Drift: 145 bpm. Lower back is still a slightly sore from yesterday's Long Run, but not wearing Camelbak does give me relief. I felt surprisingly fresh during my run considering it was only 13 hours since I ran 22 miles.
Slept 8 hours. Morning heart rate was 41 bpm. Ate a bowl of oatmeal for a change, during the fall months I prefer oatmeal over cold cereals.
11:05 a.m. General Aerobic Run. 8 miles. Time, 1:16. Pace, 9:30 minute miles. Out and back on Charleston Boulevard. Cooler, 62-64 degrees with winds north at 7 mph. Nice easy run, no aches nor pain and lower back feels much better! Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon.
I was enjoying my run so much I ran an extra mile longer than the planned seven miler, maybe I should increase all my second runs for the day to eight miles? Yesterday on the way to work with Garfield (my nickname for my Garmin Forerunner) I measured the distance from home to the company's yard, which was exactly 8.1 miles; if I run back and forth from work each day would be 16.2 miles...something to consider when I start training for ultra-marathons.
Monday, October 20, 2008
Struggling Long Run
Daily Quote: "You should train not simply to get into great shape, but to get into great shape for a specific race on a specific day -- and then give of your best. That's what peak performance is all about." --Richard Nerurkar, from his book "Marathon Running."
My Long Run today was very discouraging, I ran the same route and distance as Monday, October 6th, but was struggling the last two miles. This time last year I was in much better shape and am concerned about my peak performance for the 2008 Las Vegas Marathon.
9:00 a.m. Long Run. 22 miles. Time, 3:26. Overall pace, 9:21 minute miles. Clear, 70-74 degrees, wind SW at 9 mph. Out-and-back on the Las Vegas Marathon course. Ran the last mile at marathon pace of 8:00 minute miles. I was struggling during the last two miles and was wobbling with horrible form as I pushed myself home. Average heart rate: 145 bpm. Cardiac Drift: 156 bpm. My lower back was sore after the run, which I attributed to wearing my backpack-style CamelBak. This week I wanted to run the last two miles at marathon pace and decided against it, next week I will do better.
My Long Run today was very discouraging, I ran the same route and distance as Monday, October 6th, but was struggling the last two miles. This time last year I was in much better shape and am concerned about my peak performance for the 2008 Las Vegas Marathon.
9:00 a.m. Long Run. 22 miles. Time, 3:26. Overall pace, 9:21 minute miles. Clear, 70-74 degrees, wind SW at 9 mph. Out-and-back on the Las Vegas Marathon course. Ran the last mile at marathon pace of 8:00 minute miles. I was struggling during the last two miles and was wobbling with horrible form as I pushed myself home. Average heart rate: 145 bpm. Cardiac Drift: 156 bpm. My lower back was sore after the run, which I attributed to wearing my backpack-style CamelBak. This week I wanted to run the last two miles at marathon pace and decided against it, next week I will do better.
Sunday, October 19, 2008
7 WEEKS UNTIL THE MARATHON
Daily Quote: "We do these things not because they are easy, but because they are hard." -- John F. Kennedy
This weekend was something of an adventure as yesterday I ran six miles on the Calico Trails at Red Rock Canyon and today was another six miler at the Springs Preserve. I've got the wanderlust because I'm getting burned out with the same old routes from my front door. I also need more runs on the trails for preparation as my very first ultra race is this coming April. I wore my road training shoes on the trails, which was far from ideal, I'll need to hint to my wife that I need trail running shoes for Christmas!
Our bowling team, "One Wonders" lost all four games in the Bishop Gorman League tonight. I did fairly well bowling, but my teammates were way below their bowling averages. Oh well, we're not that competitive anyway, primarily bowling for fun and fitness...as I kept reminding myself as we crept farther and farther behind in the league's standings.
SUMMARY FOR WEEK OF OCTOBER 13-19, 2008
I have seven weeks left until the 2008 Las Vegas Marathon!! Last week was Recovery Week and ran a total of 59 miles. I won't be having any Recovery Weeks during the next four weeks of higher mileage and then will have a three week taper. Checker Cab Company could still go on Strike, but I'm pretending I'll be able to run the marathon anyways.
Arrgggghhh!! I gained three pounds last week, undoubtedly I didn't cut back on calories during my Recovery Week. I'm now 174 pounds on a six foot frame. It's going to be difficult to reach my racing weight of 165 pounds this year. I need to focus more on diet, but not go overboard so I don't have fuel for my runs and for rebuilding my muscles.
I managed to do THREE weight circuit sessions last week!! It's easy to find time for lifting weights when I'm not doing "doubles" due to Recovery Week. It's going to be a challenge to lift weights this week as I gradually build up more mileage.
I was able to achieve 7-8 hours of sleep every night last week! My morning heart rates have been good, averaging between 38-41 bpm.
A short recap of last week's training:
Monday: Long Run, 16 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 11 miles.
Saturday: Recovery Run on trails, 6 miles.
Sunday: Recovery Run on trails, 6 miles.
Total Weekly Mileage: 59 miles.
This weekend was something of an adventure as yesterday I ran six miles on the Calico Trails at Red Rock Canyon and today was another six miler at the Springs Preserve. I've got the wanderlust because I'm getting burned out with the same old routes from my front door. I also need more runs on the trails for preparation as my very first ultra race is this coming April. I wore my road training shoes on the trails, which was far from ideal, I'll need to hint to my wife that I need trail running shoes for Christmas!
Our bowling team, "One Wonders" lost all four games in the Bishop Gorman League tonight. I did fairly well bowling, but my teammates were way below their bowling averages. Oh well, we're not that competitive anyway, primarily bowling for fun and fitness...as I kept reminding myself as we crept farther and farther behind in the league's standings.
SUMMARY FOR WEEK OF OCTOBER 13-19, 2008
I have seven weeks left until the 2008 Las Vegas Marathon!! Last week was Recovery Week and ran a total of 59 miles. I won't be having any Recovery Weeks during the next four weeks of higher mileage and then will have a three week taper. Checker Cab Company could still go on Strike, but I'm pretending I'll be able to run the marathon anyways.
Arrgggghhh!! I gained three pounds last week, undoubtedly I didn't cut back on calories during my Recovery Week. I'm now 174 pounds on a six foot frame. It's going to be difficult to reach my racing weight of 165 pounds this year. I need to focus more on diet, but not go overboard so I don't have fuel for my runs and for rebuilding my muscles.
I managed to do THREE weight circuit sessions last week!! It's easy to find time for lifting weights when I'm not doing "doubles" due to Recovery Week. It's going to be a challenge to lift weights this week as I gradually build up more mileage.
I was able to achieve 7-8 hours of sleep every night last week! My morning heart rates have been good, averaging between 38-41 bpm.
A short recap of last week's training:
Monday: Long Run, 16 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 11 miles.
Saturday: Recovery Run on trails, 6 miles.
Sunday: Recovery Run on trails, 6 miles.
Total Weekly Mileage: 59 miles.
Friday, October 17, 2008
Adding Fun to Goals
Daily Quote: "When in the mountains, enjoy the mountain scenery. Nobody achieves his goal without having some fun along the way. Without fun, we'd give up long before the finish line. If there's any way to make the road easier and enjoyable, I'm all for it." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
I'm often so goal oriented (currently in training for the 2008 Las Vegas Marathon) that I don't often add any fun to my runs. It's fine to focused on pace, time, and mileage, but I need to add some enjoyment to my runs or my training will grow stale. Since this weekend is part of my Recovery Week I'm planning on travelling to a part of Las Vegas that I don't often run just for the joy of it!
2:10 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. Felt great to get a good, hard, weight session without worrying about squeezing it into my busy schedule...sometimes I wish every week is a "Recovery Week!"
Slept 8 hours. Morning heart rate was 40 bpm. Breakfast was Cheerios topped with Raspberries, Blueberries & Blackberries (from frozen "Private Selection Berry Medley")
11:35 a.m. Medium Long Run. 11 miles. Time, 1:43. Overall Pace, 9:22 minute miles. Out and back on Jones Boulevard. Clear, 71-73 degrees with no wind. Average heart rate: 143 bpm. Cardiac Drift: 148 bpm. Body felt great! No aches nor pain and my right ankle, which is always a concern, was perfect!! It's great that the temperatures are getting cooler as normally I wouldn't start running so late.
Just enough time to cook a Chicken & Broccoli Lean Pocket before I leave for work.
I'm often so goal oriented (currently in training for the 2008 Las Vegas Marathon) that I don't often add any fun to my runs. It's fine to focused on pace, time, and mileage, but I need to add some enjoyment to my runs or my training will grow stale. Since this weekend is part of my Recovery Week I'm planning on travelling to a part of Las Vegas that I don't often run just for the joy of it!
2:10 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. Felt great to get a good, hard, weight session without worrying about squeezing it into my busy schedule...sometimes I wish every week is a "Recovery Week!"
Slept 8 hours. Morning heart rate was 40 bpm. Breakfast was Cheerios topped with Raspberries, Blueberries & Blackberries (from frozen "Private Selection Berry Medley")
11:35 a.m. Medium Long Run. 11 miles. Time, 1:43. Overall Pace, 9:22 minute miles. Out and back on Jones Boulevard. Clear, 71-73 degrees with no wind. Average heart rate: 143 bpm. Cardiac Drift: 148 bpm. Body felt great! No aches nor pain and my right ankle, which is always a concern, was perfect!! It's great that the temperatures are getting cooler as normally I wouldn't start running so late.
Just enough time to cook a Chicken & Broccoli Lean Pocket before I leave for work.
Thursday, October 16, 2008
Creativity
Daily Quote: "Sometimes my main reason for running is to simply to see where my brain will go while my body is meandering through the local trails or roadways. It can never be predicted, and it's always a surprise." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
I find that my brain is more creative during those easy Recovery Runs, where I'm not pressured with maintaining a strong pace nor pushing myself through the longer runs. I don't carry music when I run as it would distract me from my inner voice. Lately I've read some interesting news about the pluses of listening to music when running, but I'll stick with my unencumbered self.
I won't be running any "doubles" today as I'm still in Recovery Week. Today I won't be wearing a watch, Garmin, nor heart rate monitor, which I had done last week with great success.
9:00 a.m. Recovery Run. 6 miles. Approximately 55 minutes. Clear, 67 degrees, with no wind. Out-and-back on Torrey Pines Road that partially traverses the Las Vegas Marathon route. I've ran this six-miler so often I don't even need Garfield (my nickname for my Garmin Forerunner). I was breathing easily and was in "conversational pace." I allowed my mind to wonder! Had many fruitful thoughts regarding chess (advanced variation of the French Defence, Wade Variation), my job (Checker Cab Company and the current contract negotiations), the beautiful weather and how fortunate I am for no longer living in Michigan! Life is good.
I find that my brain is more creative during those easy Recovery Runs, where I'm not pressured with maintaining a strong pace nor pushing myself through the longer runs. I don't carry music when I run as it would distract me from my inner voice. Lately I've read some interesting news about the pluses of listening to music when running, but I'll stick with my unencumbered self.
I won't be running any "doubles" today as I'm still in Recovery Week. Today I won't be wearing a watch, Garmin, nor heart rate monitor, which I had done last week with great success.
9:00 a.m. Recovery Run. 6 miles. Approximately 55 minutes. Clear, 67 degrees, with no wind. Out-and-back on Torrey Pines Road that partially traverses the Las Vegas Marathon route. I've ran this six-miler so often I don't even need Garfield (my nickname for my Garmin Forerunner). I was breathing easily and was in "conversational pace." I allowed my mind to wonder! Had many fruitful thoughts regarding chess (advanced variation of the French Defence, Wade Variation), my job (Checker Cab Company and the current contract negotiations), the beautiful weather and how fortunate I am for no longer living in Michigan! Life is good.
Wednesday, October 15, 2008
On the Need for Traditions
Daily Quote: "In a world that perpetually moves faster, never slower, we need all the anchoring points we can find. Chaos erupts spontaneously in our spinning lives. It's the center of the wheel that we need to focus on more often." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
Amby's above quote has me thinking...I've ran the last seven Las Vegas Marathons in a row and I had hoped it would be my yearly tradition as it does anchor my health and fitness with this main goal every year. I shouldn't so easily discard this race due to financial pressures as it really isn't all that expensive, after all the race is held practically in my backyard! I won't have any travel expenses, nor room and board, all I need to do is pay for the $100 entry fee. It's not like I'm injured and can't physically run the marathon. As for my ongoing feeling of chaos with Checker Cab Company, I should focus that my running has been, is currently, and will be in the future my "center of the wheel," I'll survive the strike and be stronger for it. Well, all-in-all, maybe I'm just thinking of debating points with my mate?!?
Wednesdays are normally speed work, but since this is my Recovery Week I'll do a General Aerobic Run instead.
9:30 a.m. General Aerobic Run. 8 miles. Time, 1:13. Overall Pace, 9:12 minute miles. Out and back on Torrey Pines, which traverses the Las Vegas Marathon course. Cool, 57 degrees, winds N at 5 mph. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm. Body felt very fluid today, like I was floating two feet above the ground with little effort, I simply love this feeling and makes running all worth while! I haven't been this upbeat since last week!!
Amby's above quote has me thinking...I've ran the last seven Las Vegas Marathons in a row and I had hoped it would be my yearly tradition as it does anchor my health and fitness with this main goal every year. I shouldn't so easily discard this race due to financial pressures as it really isn't all that expensive, after all the race is held practically in my backyard! I won't have any travel expenses, nor room and board, all I need to do is pay for the $100 entry fee. It's not like I'm injured and can't physically run the marathon. As for my ongoing feeling of chaos with Checker Cab Company, I should focus that my running has been, is currently, and will be in the future my "center of the wheel," I'll survive the strike and be stronger for it. Well, all-in-all, maybe I'm just thinking of debating points with my mate?!?
Wednesdays are normally speed work, but since this is my Recovery Week I'll do a General Aerobic Run instead.
9:30 a.m. General Aerobic Run. 8 miles. Time, 1:13. Overall Pace, 9:12 minute miles. Out and back on Torrey Pines, which traverses the Las Vegas Marathon course. Cool, 57 degrees, winds N at 5 mph. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm. Body felt very fluid today, like I was floating two feet above the ground with little effort, I simply love this feeling and makes running all worth while! I haven't been this upbeat since last week!!
Tuesday, October 14, 2008
Easy Recovery Day
Daily Quote: "I have learned that there is no failure in running, or in life, as long as you keep moving. It's not about speed and gold medals. It's about refusing to be stopped. You might find that one particular direction proves difficult, but there are many directions on a compass. Infinite, in fact. As long as you keep searching, you'll find your winning way." --Amby Burfoot, form enlightening book, " The Runner's Guide to the Meaning of Life."
Today I won't be doing "Doubles" as I'm in Recovery Week, just one easy six miler should be sufficient!
9:30 a.m. Recovery Run. 6 miles. Time, 59:00. Overall Pace, 9:50 minute miles. Out and back on Charleston Boulevard. Cool, 62 degrees with winds South at 16 mph. Average heart rate: 139 bpm. Cardiac Drift: 146 bpm. Charleston Boulevard is the main route to Red Rock Canyon. Run was almost too easy as I wish to keep my average heart rate above 140 bpm.
Appears the Federal Mediator has told Checker Cab Company and the Union that no actions will be taken from either side until they meet to negotiate more on the contract on October 21st. Could this be a ray of hope???
Today I won't be doing "Doubles" as I'm in Recovery Week, just one easy six miler should be sufficient!
9:30 a.m. Recovery Run. 6 miles. Time, 59:00. Overall Pace, 9:50 minute miles. Out and back on Charleston Boulevard. Cool, 62 degrees with winds South at 16 mph. Average heart rate: 139 bpm. Cardiac Drift: 146 bpm. Charleston Boulevard is the main route to Red Rock Canyon. Run was almost too easy as I wish to keep my average heart rate above 140 bpm.
Appears the Federal Mediator has told Checker Cab Company and the Union that no actions will be taken from either side until they meet to negotiate more on the contract on October 21st. Could this be a ray of hope???
Monday, October 13, 2008
Las Vegas Marathon Has New Partner
Daily Quote: "In doing our research, we got pretty comfortable pretty quickly that we could bring runners to Las Vegas for a long weekend," said Englehart, whose company will launch Rock 'n' Roll events in San Antonio and Seattle within the next year. "And we're going to have a very good race in Las Vegas in 2008. We need to make sure the runners are aware of that." --Las Vegas Review Journal, October 13, 2008.
Today's "Las Vegas Review Journal" has an encouraging news article called, "Partnership ensures financial stability for Las Vegas Marathon," which introduces Devine Racing's new partner, Competitor Group Inc. Now if I can ensure my own financial stability so I'll be able to run the new and improved "2008 Las Vegas Marathon!"
Today is my first day of Recovery Week and my Long Run will only be 16 miles.
7:30 a.m. Long Run. 16 miles. Time, 2:31. Overall Pace, 9:26 minute miles. Out-and-back to UNLV Campus. Clear, 50-58 degrees, winds NNW at 17 mph. Average heart rate: 145 bpm. Cardiac Drift: 151 bpm. (Note: Maximum heart rate is 190 bpm) Just a small blister on my left pinkie toe, otherwise no aches nor pain and all systems are GO!
A slow and easy pace on a crisp and windy fall day as I traverse a new course and different scenery, I needed a change rather than running the same Las Vegas Marathon route...I'm emotionally preparing not running the marathon this year and training on the marathon course has been giving me bitter feelings towards the greedy owner of Checker Cab Company, which has created this dire situation for me. I need to push myself away from negative thoughts and think of my current dilemma as a possible opportunity for a new direction. Not just a new direction in my running route, but a new direction in my employment as well.
I've been having second and third thoughts about the Las Vegas Marathon. My wife would be very happy if I didn't run the marathon anyway and I should place more emphasis on improving my situation rather than burdening her with my upcoming financial stresses. I've been searching for a new job via the classifieds and online, the job pickings are very slim during these financial hard times, nevertheless I must do something. Frustrating!
Today's "Las Vegas Review Journal" has an encouraging news article called, "Partnership ensures financial stability for Las Vegas Marathon," which introduces Devine Racing's new partner, Competitor Group Inc. Now if I can ensure my own financial stability so I'll be able to run the new and improved "2008 Las Vegas Marathon!"
Today is my first day of Recovery Week and my Long Run will only be 16 miles.
7:30 a.m. Long Run. 16 miles. Time, 2:31. Overall Pace, 9:26 minute miles. Out-and-back to UNLV Campus. Clear, 50-58 degrees, winds NNW at 17 mph. Average heart rate: 145 bpm. Cardiac Drift: 151 bpm. (Note: Maximum heart rate is 190 bpm) Just a small blister on my left pinkie toe, otherwise no aches nor pain and all systems are GO!
A slow and easy pace on a crisp and windy fall day as I traverse a new course and different scenery, I needed a change rather than running the same Las Vegas Marathon route...I'm emotionally preparing not running the marathon this year and training on the marathon course has been giving me bitter feelings towards the greedy owner of Checker Cab Company, which has created this dire situation for me. I need to push myself away from negative thoughts and think of my current dilemma as a possible opportunity for a new direction. Not just a new direction in my running route, but a new direction in my employment as well.
I've been having second and third thoughts about the Las Vegas Marathon. My wife would be very happy if I didn't run the marathon anyway and I should place more emphasis on improving my situation rather than burdening her with my upcoming financial stresses. I've been searching for a new job via the classifieds and online, the job pickings are very slim during these financial hard times, nevertheless I must do something. Frustrating!
Sunday, October 12, 2008
8 Weeks Until the Marathon
Daily Quote: "Sometimes it seems like the seasoned and hard-core programs get all the fun, with speedwork, hills, and more runs per week. The newbie program is based entirely on mileage, with the goal of simply building your endurance to the point that 26-plus miles is an easily reachable or at least attainable distance. So we concentrate more on time on your feet and less on speed. Next time around you can plan on more miles and improve either your time -- or how easy your time is." --Bart Yasso, from the marathon schedules in his entertaining book, "My Life On the Run, The Wit, Wisdom and Insights of a Road Racing Icon."
8:00 a.m. General Aerobic Run. Out-and back on Lindell Road. 10 miles. Time, 1:32. Overall pace, 9:12 minute miles. Cold! Partly Cloudy, 49-52 degrees, wind NW at 20 mph!! Average heart rate 143 bpm. Cardiac drift: 151 bpm. (Note, my maximum heart rate is 190 bpm)
I know those from the Northern climes will snicker at the thought that Vegans think 49-52 degrees with 20 mph winds feels like it's freezing, but we're used to much warmer temperatures...wasn't a week ago when temperatures were in the 90's! I didn't attempt any marathon pace miles during today's run as the wind and cold was disconcerting and was just striving to stay on an even keel. I made a mistake of not wearing gloves and was very uncomfortable throughout the run.
Body feels very good considering the high mileage I accomplished this week, no aches nor pain and my ankle hasn't been complaining at all! Nevertheless, I'm looking forward to starting my Recovery Week tomorrow as my body and mind could use a rest.
SUMMARY FOR WEEK OF OCTOBER 6-11, 2008
I have eight weeks left until the 2008 Las Vegas Marathon!! I ran another personal record of highest weekly mileage ever, a total of 89 miles! Next week is my Recovery Week, which couldn't happen at a better time as I'm starting to feel the stresses of high mileage training, PLUS the stress of a upcoming Strike. My marathon training is keeping me sane from my future uncertainties, but I may not be able to run the Las Vegas Marathon this year due to our finances. I'm still hoping that Checker Cab Company will realize that the drivers cannot afford a big pay cut in the proposed new contract.
I've lost another pound!! I'm now 171 pounds on a six foot frame. My goal is to reach my race weight of 165 pounds before the 2008 Las Vegas Marathon on December 7th...only six more pounds to lose!
Sadly, I only managed one weight circuit session this week. Next week is Recovery Week and should have no problems finding time to lift weights.
My sleep patterns last week were rather erratic because of my work stresses, I'm very worried about my future and my sleeping has been suffering for it. It's rare that I sleep soundly for the full 7-8 hours and find myself awaking several times during the night. My morning heart rates have been low, very low, 37-40 bpm, which might be due to overtraining AND compounded by my other life stresses. I had the same very low morning heart rates like last year, which was primarily from overtraining, but this year the upcoming Strike has definitely given me more stress. My upcoming Recovery Week is coming at a great time, I need the rest.
A short recap of last week's running:
Monday: Long Run, 22 miles.
Tuesday: Doubles, Recovery Runs, AM: 6 miles. PM: 7 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, Recovery Runs, AM: 6 miles. PM: 7 miles.
Friday: Medium-Long Run, 16 miles.
Saturday: General Aerobic Run, 7 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 89 miles!
8:00 a.m. General Aerobic Run. Out-and back on Lindell Road. 10 miles. Time, 1:32. Overall pace, 9:12 minute miles. Cold! Partly Cloudy, 49-52 degrees, wind NW at 20 mph!! Average heart rate 143 bpm. Cardiac drift: 151 bpm. (Note, my maximum heart rate is 190 bpm)
I know those from the Northern climes will snicker at the thought that Vegans think 49-52 degrees with 20 mph winds feels like it's freezing, but we're used to much warmer temperatures...wasn't a week ago when temperatures were in the 90's! I didn't attempt any marathon pace miles during today's run as the wind and cold was disconcerting and was just striving to stay on an even keel. I made a mistake of not wearing gloves and was very uncomfortable throughout the run.
Body feels very good considering the high mileage I accomplished this week, no aches nor pain and my ankle hasn't been complaining at all! Nevertheless, I'm looking forward to starting my Recovery Week tomorrow as my body and mind could use a rest.
SUMMARY FOR WEEK OF OCTOBER 6-11, 2008
I have eight weeks left until the 2008 Las Vegas Marathon!! I ran another personal record of highest weekly mileage ever, a total of 89 miles! Next week is my Recovery Week, which couldn't happen at a better time as I'm starting to feel the stresses of high mileage training, PLUS the stress of a upcoming Strike. My marathon training is keeping me sane from my future uncertainties, but I may not be able to run the Las Vegas Marathon this year due to our finances. I'm still hoping that Checker Cab Company will realize that the drivers cannot afford a big pay cut in the proposed new contract.
I've lost another pound!! I'm now 171 pounds on a six foot frame. My goal is to reach my race weight of 165 pounds before the 2008 Las Vegas Marathon on December 7th...only six more pounds to lose!
Sadly, I only managed one weight circuit session this week. Next week is Recovery Week and should have no problems finding time to lift weights.
My sleep patterns last week were rather erratic because of my work stresses, I'm very worried about my future and my sleeping has been suffering for it. It's rare that I sleep soundly for the full 7-8 hours and find myself awaking several times during the night. My morning heart rates have been low, very low, 37-40 bpm, which might be due to overtraining AND compounded by my other life stresses. I had the same very low morning heart rates like last year, which was primarily from overtraining, but this year the upcoming Strike has definitely given me more stress. My upcoming Recovery Week is coming at a great time, I need the rest.
A short recap of last week's running:
Monday: Long Run, 22 miles.
Tuesday: Doubles, Recovery Runs, AM: 6 miles. PM: 7 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, Recovery Runs, AM: 6 miles. PM: 7 miles.
Friday: Medium-Long Run, 16 miles.
Saturday: General Aerobic Run, 7 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 89 miles!
Friday, October 10, 2008
STRIKE!!!
Daily Quote: "Running celebrates our commonality. Are we human because we can run on two feet, or does running make us human? I know I feel more like myself when I run, even if it's only a few miles, or at least I feel like the self I like best. Running inspires creativity, relieves stress, and gives us insight into ourselves and the world, making the human condition more tolerable." --Bart Yasso, from his entertaining book, "My Life On the Run, The Wit, Wisdom and Insights of a Road Racing Icon."
Last night I received two text messages on my cell phone:
Message #1, Alliance (Union): The Vote on the Company's Contract proposal is 808 NO and 11 YES. Yellow, Checker and Star drivers to a authorize strike is 787 YES and 28 NO.
Message #2, Alliance (Union): Attention ITPE Union Members: We need volunteers to form strike committees. Contact ITPE Union between 9am and 5pm.
I have no idea when we'll actually get on the picket lines, but undoubtedly soon. Hopefully the company realizes how serious the drivers are about the contract's proposal of a pay-cut and will return to the bargaining table.
I didn't sleep well last night due to stresses about work and how we'll meet our daily expenses, therefore I awoke at an unusual early hour of 6:00 a.m. and decided to run.
6:10 a.m. Medium-Long Run, 16 miles. Time, 2:24. Overall pace, 9:02 minute miles. Cooler, 60-63 degrees with 12 mph winds. Ran a rather zig-zag route, through the Spring Preserve, under the Fremont Street Experience canopy, down the Strip and then returned home. Average heart rate, 144 bpm. Cardiac drift: 150 bpm. I was able to become comfortably exhausted and returned to bed for another two hours of sleep.
I'm going to have to consider cost cutting measures on my expenses, the first to go would be the cable television, the Internet service, and cell phones. I'll continue writing on this blog as long as I can; I may follow Jimmy Jacobs idea of writing his blog at the public library's terminals whenever he can find the time.
I can't justify spending $100 for the 2008 Las Vegas Marathon entry fee and may not run it this year, that'll break my 7 year streak for running the Las Vegas Marathon. I'll continue to train for the marathon, hoping that the strike will end soon and life returns to normal.
Last night I received two text messages on my cell phone:
Message #1, Alliance (Union): The Vote on the Company's Contract proposal is 808 NO and 11 YES. Yellow, Checker and Star drivers to a authorize strike is 787 YES and 28 NO.
Message #2, Alliance (Union): Attention ITPE Union Members: We need volunteers to form strike committees. Contact ITPE Union between 9am and 5pm.
I have no idea when we'll actually get on the picket lines, but undoubtedly soon. Hopefully the company realizes how serious the drivers are about the contract's proposal of a pay-cut and will return to the bargaining table.
I didn't sleep well last night due to stresses about work and how we'll meet our daily expenses, therefore I awoke at an unusual early hour of 6:00 a.m. and decided to run.
6:10 a.m. Medium-Long Run, 16 miles. Time, 2:24. Overall pace, 9:02 minute miles. Cooler, 60-63 degrees with 12 mph winds. Ran a rather zig-zag route, through the Spring Preserve, under the Fremont Street Experience canopy, down the Strip and then returned home. Average heart rate, 144 bpm. Cardiac drift: 150 bpm. I was able to become comfortably exhausted and returned to bed for another two hours of sleep.
I'm going to have to consider cost cutting measures on my expenses, the first to go would be the cable television, the Internet service, and cell phones. I'll continue writing on this blog as long as I can; I may follow Jimmy Jacobs idea of writing his blog at the public library's terminals whenever he can find the time.
I can't justify spending $100 for the 2008 Las Vegas Marathon entry fee and may not run it this year, that'll break my 7 year streak for running the Las Vegas Marathon. I'll continue to train for the marathon, hoping that the strike will end soon and life returns to normal.
Thursday, October 9, 2008
Age
Daily Quote: "In the early 1980s, my 46-year-old friend Hagelgans and I rove together to a 10-k race in Nazareth, Pennsylvania. I doubted he would do well because in my 24-year-old-mind he was old; he competed in the masters division. But he kicked my 20-something butt and beat me by 3 minutes. Then there's Ed Whitlock, who ran a 2:54 at the Toronto Waterfront Marathon at age 73 in 2005. These people are changing our perceptions about age and life expectancy." --Bart Yasso, from his entertaining book, "My Life On the Run, The Wit, Wisdom and Insights of a Road Racing Icon."
I'm 56 years old and find Ed Whitlock a fantastic role model for me! My main goal is to be healthy and fit when I reach my 70-80's years young!! I would also like to help other runners when I reach that age as well, and my good friend, Allen Leigh, is another role model as well. Allen's blog "Old Man Running" has many helpful links and is a must read for those who are attempting to learn running and remain injury free...Allen has been running for over 35 years and have had only one injury.
Today is Thursday and it's "Doubles Day!"
2:10 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 67 degrees, little wind, 6 miles. Time, 56:58. Pace, 9:29 minute miles. Average heart rate: 144 bpm. Cardiac Drift: 147 bpm. Last Thursday I was sore and tired due to Wednesday's tough tempo run, this Thursday I'm not so tired or as sore, which shows some adaptation that I'm getting stronger. I also ran considerably faster, with easy effort, which might be because it's cooler.
Slept 8 hours. Morning heart rate was 39 bpm. Ate my usual quick breakfast of Cheerios topped with bananas, which never seems old to me, nevertheless once the temperatures get colder I'll purchase my favorite winter breakfast...Oatmeal!!
11:05 a.m. General Aerobic Run. 7 miles. Time, 1:06. Pace, 9:30 minute miles. Out and back on Charleston Boulevard. Warm, 75 degrees with winds north at 15 mph. Las Vegas is finally getting cooler! Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon. I felt strong and eager for a longer run tomorrow! Right ankle is hanging tough and didn't even notice any soreness or aches during the run...always a good sign.
I'm 56 years old and find Ed Whitlock a fantastic role model for me! My main goal is to be healthy and fit when I reach my 70-80's years young!! I would also like to help other runners when I reach that age as well, and my good friend, Allen Leigh, is another role model as well. Allen's blog "Old Man Running" has many helpful links and is a must read for those who are attempting to learn running and remain injury free...Allen has been running for over 35 years and have had only one injury.
Today is Thursday and it's "Doubles Day!"
2:10 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 67 degrees, little wind, 6 miles. Time, 56:58. Pace, 9:29 minute miles. Average heart rate: 144 bpm. Cardiac Drift: 147 bpm. Last Thursday I was sore and tired due to Wednesday's tough tempo run, this Thursday I'm not so tired or as sore, which shows some adaptation that I'm getting stronger. I also ran considerably faster, with easy effort, which might be because it's cooler.
Slept 8 hours. Morning heart rate was 39 bpm. Ate my usual quick breakfast of Cheerios topped with bananas, which never seems old to me, nevertheless once the temperatures get colder I'll purchase my favorite winter breakfast...Oatmeal!!
11:05 a.m. General Aerobic Run. 7 miles. Time, 1:06. Pace, 9:30 minute miles. Out and back on Charleston Boulevard. Warm, 75 degrees with winds north at 15 mph. Las Vegas is finally getting cooler! Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon. I felt strong and eager for a longer run tomorrow! Right ankle is hanging tough and didn't even notice any soreness or aches during the run...always a good sign.
Wednesday, October 8, 2008
Same Tough Tempo Run
Daily Quote: "Not only has the gender line blurred since I went for that first run with Brandy the dog, but the running apparel and equipment industry has exploded into a $6 billion business. In the old days we put on a pair of gym shorts, running shoes with soles as thin as Silly Putty, and a $10 watch. These days, 10 bucks'll barely buy you socks. A good pair of running shoes typically costs around $100. Add to that a shirt and shorts made from fabric that not only wicks away sweat but has built-in UV sun protector and a GPS device that tracks pace, distance, and monitors your heart rate, as well as a fuel belt to carry energy gels and drinks, and you're dropping $600 just to go out your front door." --Bart Yasso, from his entertaining book, "My Life On the Run, The Wit, Wisdom and Insights of a Road Racing Icon."
Most of us didn't shell out much money initially to start running, but eventually purchased those products that makes running easier and more comfortable as we progressed in the sport. Myself, I came to running after a year of walking and racewalking, my weight loss plateaued and I gradually started jogging in 1999; therefore already had the shirt, shorts and socks, but had to spend about $85 on a pair of NIKE Durhams (a motion control shoe that's no longer on the market). Took several years before I purchased a Polar Heart Rate Monitor and eventually a Garmin Forerunner. Funny how expensive and complicated we can make of a sport that still comes down to putting one foot in front of the other.
Hard to leave for the gym's dreadmill as it's a glorious day outside! Nevertheless, the speedwork is best on the treadmill where I can control all the variables on a safe level surface. Frustrating that the school's tracks in Las Vegas are not allowed for the tax-paying public to use, but only for those who are enrolled in such high schools.
9:30 a.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 7.9 mph (7:36 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) Extremely tough workout!! Same exact workout as last Wednesday, with just a tad improvement in heart rate. My right ankle did well with a slight ache, but will still keep a close eye on it and continue to RICE the ankle every afternoon and evening.
Most of us didn't shell out much money initially to start running, but eventually purchased those products that makes running easier and more comfortable as we progressed in the sport. Myself, I came to running after a year of walking and racewalking, my weight loss plateaued and I gradually started jogging in 1999; therefore already had the shirt, shorts and socks, but had to spend about $85 on a pair of NIKE Durhams (a motion control shoe that's no longer on the market). Took several years before I purchased a Polar Heart Rate Monitor and eventually a Garmin Forerunner. Funny how expensive and complicated we can make of a sport that still comes down to putting one foot in front of the other.
Hard to leave for the gym's dreadmill as it's a glorious day outside! Nevertheless, the speedwork is best on the treadmill where I can control all the variables on a safe level surface. Frustrating that the school's tracks in Las Vegas are not allowed for the tax-paying public to use, but only for those who are enrolled in such high schools.
9:30 a.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 7.9 mph (7:36 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) Extremely tough workout!! Same exact workout as last Wednesday, with just a tad improvement in heart rate. My right ankle did well with a slight ache, but will still keep a close eye on it and continue to RICE the ankle every afternoon and evening.
Monday, October 6, 2008
22-Miler!!
Daily Quote: "Runners with high foot arches tend not to absorb ground impact forces as well as those with normal arches, making them more porone to bone strains and stress fractures in the lower legs. Wearing a running shoe with extra cushioning can attenuate some of this risk. Runners with low arches tend to have less stable hips and knees than their normal-arched counterparts, predisposing them to overuse injuries in these joints. Selecting footwear from the motion-control category of running shoes may help reduce your risk of experiencing knee and hip pain if you have low arches." --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'm flat footed and can wear borderline stability and/or motion control shoes, when I was 250 pounds I wore primarily motion control shoes, now that I'm 172 pounds stability shoes work fine.
8:45 a.m. Long Run. 22 miles. Time, 3:22. Overall pace, 9:12 minute miles. Cooler! Partly cloudy, 62-70 degrees, little wind. Out-and-back on the Las Vegas Marathon course; I'm very fortunate to live only a mile from the marathon's 15 mile marker! Nice steady run and finished strong with the last mile at marathon pace of 8:00 minute miles. Average heart rate: 144 bpm. Cardiac Drift: 153 bpm.
I find that during cooler temperatures I don't need to drink as much fluids and I can run a little faster pace without the extra weight of carry more fluids. My right ankle did complain during the last four miles and will need to RICE it throughout the afternoon and night.
Normally my longest marathon training run is 20 miles, but this year I'll be training through December's marathon as I build my distance for an ultra-marathon this coming April. I'm very happy with my progress this year!
I'm flat footed and can wear borderline stability and/or motion control shoes, when I was 250 pounds I wore primarily motion control shoes, now that I'm 172 pounds stability shoes work fine.
8:45 a.m. Long Run. 22 miles. Time, 3:22. Overall pace, 9:12 minute miles. Cooler! Partly cloudy, 62-70 degrees, little wind. Out-and-back on the Las Vegas Marathon course; I'm very fortunate to live only a mile from the marathon's 15 mile marker! Nice steady run and finished strong with the last mile at marathon pace of 8:00 minute miles. Average heart rate: 144 bpm. Cardiac Drift: 153 bpm.
I find that during cooler temperatures I don't need to drink as much fluids and I can run a little faster pace without the extra weight of carry more fluids. My right ankle did complain during the last four miles and will need to RICE it throughout the afternoon and night.
Normally my longest marathon training run is 20 miles, but this year I'll be training through December's marathon as I build my distance for an ultra-marathon this coming April. I'm very happy with my progress this year!
Sunday, October 5, 2008
9 Weeks Until the Marathon
Daily Quote: "The interesting stuff, the humorous stuff, memorable, life-affirming and worth-reading stuff, is the meeting of a stranger, the stamp on a passport, the glimpse of never-before-seen sight, the outlandish adventure." --Bart Yasso, from his entertaining book, "My Life On the Run, The Wit, Wisdom and Insights of a Road Racing Icon."
Yesterday was a typical Saturday, a easy run of seven miles, a rental movie (Run, Fat Boy, Run) and a dinner with the wife. We were both very tired, but stayed up late and watched television as we ate our favorite food, pizza!!
9:00 a.m. Out-and back on Lindell Road. 10 miles. Time, 1:31. Overall pace, 9:10 minute miles. Cooler!! Partly Cloudy, 62-66 degrees with little wind. Average heart rate 141 bpm. Cardiac drift: 150 bpm. (Note, my maximum heart rate is 190 bpm) Nice steady pace throughout the run with the last mile at marathon pace of 8:00 minute mile. The cooler temperatures does wonders for my training. Body feel great! I'll be incorporating more marathon pace miles into my training this week.
SUMMARY FOR SEPTEMBER 29 - OCTOBER 5, 2008
I have 9 weeks left until the 2008 Las Vegas Marathon! I ran a total of 86 miles, which is the highest weekly mileage this year!! Next week I hope to intersperse some marathon pace miles (8:00 minute miles) into my training as to gradually acclimate my body to race speed.
I still weigh 172 pounds on a six foot frame! I undoubted didn't lose any weight because I feasted too much during the weekend. I'm going to need to be more disciplined on my days off if I wish to reach my race weight of 165 pounds. Only seven more stubborn pounds to lose!
I somehow managed two weight circuit training sessions this week, finding time to squeeze in weight training is becoming increasingly difficult. I don't feel I'm gaining any benefit from the weight training as my body has been burning many calories from marathon training, which causes the muscles to lack nutrients to grow. I often wonder if I should cease weight training until after the marathon?!?
My sleeping patterns have improved from the previous week as temperatures are getting cooler and I can leave home later. My morning heart rates have remained stable with an average heart rate of 39-42 bpm.
A short recap of last week's training:
Monday: Long Run, 21 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 Run, 16 miles.
Saturday: General Aerobic Run, 7 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 86 miles.
Yesterday was a typical Saturday, a easy run of seven miles, a rental movie (Run, Fat Boy, Run) and a dinner with the wife. We were both very tired, but stayed up late and watched television as we ate our favorite food, pizza!!
9:00 a.m. Out-and back on Lindell Road. 10 miles. Time, 1:31. Overall pace, 9:10 minute miles. Cooler!! Partly Cloudy, 62-66 degrees with little wind. Average heart rate 141 bpm. Cardiac drift: 150 bpm. (Note, my maximum heart rate is 190 bpm) Nice steady pace throughout the run with the last mile at marathon pace of 8:00 minute mile. The cooler temperatures does wonders for my training. Body feel great! I'll be incorporating more marathon pace miles into my training this week.
SUMMARY FOR SEPTEMBER 29 - OCTOBER 5, 2008
I have 9 weeks left until the 2008 Las Vegas Marathon! I ran a total of 86 miles, which is the highest weekly mileage this year!! Next week I hope to intersperse some marathon pace miles (8:00 minute miles) into my training as to gradually acclimate my body to race speed.
I still weigh 172 pounds on a six foot frame! I undoubted didn't lose any weight because I feasted too much during the weekend. I'm going to need to be more disciplined on my days off if I wish to reach my race weight of 165 pounds. Only seven more stubborn pounds to lose!
I somehow managed two weight circuit training sessions this week, finding time to squeeze in weight training is becoming increasingly difficult. I don't feel I'm gaining any benefit from the weight training as my body has been burning many calories from marathon training, which causes the muscles to lack nutrients to grow. I often wonder if I should cease weight training until after the marathon?!?
My sleeping patterns have improved from the previous week as temperatures are getting cooler and I can leave home later. My morning heart rates have remained stable with an average heart rate of 39-42 bpm.
A short recap of last week's training:
Monday: Long Run, 21 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 Run, 16 miles.
Saturday: General Aerobic Run, 7 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 86 miles.
Friday, October 3, 2008
Apples and Peanut Butter
Daily Quote: "Everyone knows apples are good for you, but they're not always, well, satisfying. Try eating apple slices with a little bit of peanut butter, which is a great source of healthful fat and protein. Opt for all-natural peanut butter to steer clear of added sugar and hydrogenated oils." --Christine Luff, Running Guide at about.com
I live in Las Vegas and my immediate thought when I read Christine's above quote was Elvis Presley's love for fried peanut butter and banana sandwiches, which is the opposite of the healthy apples and peanut butter. I've never tried peanut butter on apples, doesn't sound that appetizing, but today took a leap and gave the healthy snack a try...I was surprised how good the taste and totally filling...I now have a new healthy snack in my diet arsenal!! Thank you Christine.
2:15 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. TGIF, I have this weekend to look forward with my wife, it has been a very stressful week and I have this feeling of impending doom.
Slept soundly for eight hours. Morning heart rate: 40 bpm. Decided on a small lunch rather than my normal breakfast, had one of my staples, Lean Pocket's Low-Fat Ham & Cheddar.
11:30 a.m. Medium-Long Run. 16 miles. Time, 2:26. Overall pace, 9:07 minute miles. Out and back on Jones Boulevard to Russell Road and is my first time running this route. Partly Cloudy, 79-84 degrees, winds south at 9 mph. Jones Boulevard is a busy four-lane road and ran mostly on the concrete sidewalk, which is the main reason I've never trained on this route. The change of scenery distracted me so significantly that before I knew it the run was over! It's nice to have "Garfield" (nickname for my Garmin) as I can run anywhere I want and it'll record the data. Ran faster than last Friday with no aches nor pain. I now need to rush to work and grab something to eat once I get in my cab.
I live in Las Vegas and my immediate thought when I read Christine's above quote was Elvis Presley's love for fried peanut butter and banana sandwiches, which is the opposite of the healthy apples and peanut butter. I've never tried peanut butter on apples, doesn't sound that appetizing, but today took a leap and gave the healthy snack a try...I was surprised how good the taste and totally filling...I now have a new healthy snack in my diet arsenal!! Thank you Christine.
2:15 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. TGIF, I have this weekend to look forward with my wife, it has been a very stressful week and I have this feeling of impending doom.
Slept soundly for eight hours. Morning heart rate: 40 bpm. Decided on a small lunch rather than my normal breakfast, had one of my staples, Lean Pocket's Low-Fat Ham & Cheddar.
11:30 a.m. Medium-Long Run. 16 miles. Time, 2:26. Overall pace, 9:07 minute miles. Out and back on Jones Boulevard to Russell Road and is my first time running this route. Partly Cloudy, 79-84 degrees, winds south at 9 mph. Jones Boulevard is a busy four-lane road and ran mostly on the concrete sidewalk, which is the main reason I've never trained on this route. The change of scenery distracted me so significantly that before I knew it the run was over! It's nice to have "Garfield" (nickname for my Garmin) as I can run anywhere I want and it'll record the data. Ran faster than last Friday with no aches nor pain. I now need to rush to work and grab something to eat once I get in my cab.
Thursday, October 2, 2008
Several Small Meals and Snacks
Daily Quote: "Skinny runners know that it's better to eat several small meals and snacks throughout the day than to eat a huge breakfast, lunch, and dinner. Eating every three to four hours helps stabilize your blood sugar and prevents you from binging in between meals and overeating when you sit down for a meal. Eating mini meals also helps maintain your energy levels throughout the day, so you're more likely to have more energy for exercise." --Christine Luff, Running Guide at about.com
I've been eating every 3-4 hours for several years now and first read about this eating plan from Bill Phillips' book, "Body for Life," that's been on the New York Times Best Seller List for years! When I first tried dieting and exercising I would strive to eat practically nothing during the day, and then at night due to my extreme hunger I would binge on everything in sight, considered myself a failure, and then tried the same vicious cycle the next day. No wonder why I wasn't losing weight, but gaining pounds every week! I'm now in the habit of eating several times a day and know what is my appropriate portion sizes. I'm now 171 pounds on a six foot frame and only six more pounds to lose to reach my racing weight of 165 pounds...doable since I have until December 7th for my marathon.
It's Thursday and time for "Doubles!"
2:15 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 71 degrees, little wind, 6 miles. Time, 59:58. Pace, 9:59 minute miles. Average heart rate: 142 bpm. Cardiac Drift: 145 bpm. Haven't ran this slowly in weeks, I'm still fatigued from yesterday's Tempo Run and gave myself an easier run.
Slept 7 1/2 hours. Morning heart rate was 40 bpm. Ate a quick breakfast of Cheerios, I'm out of fruit and had to eat the cereal plain, need to stop for groceries sometime tomorrow.
11:00 a.m. Recovery Run. 6 miles. Time, 59:00. Out and back on Charleston Boulevard. Warm, 85 degrees with winds north at 5 mph. Isn't Vegas ever going to cool down this fall? Average heart rate: 144 bpm. Cardiac Drift: 148 bpm. Charleston Boulevard is the main route to Red Rock Canyon. I ran the same routes this week, which is already getting a little old...since I own a Garmin don't need to be a slave to any course, will experiment with different routes in the near future.
I'm still stressed about my current employment at Checker Cab Company as the threat of a strike looms. Today is a Special Contract Meeting regarding the company's best and final contract offer. The union meeting will be at the Riviera Hotel & Casino Convention Center held at 6:00 p.m.
Next Monday we'll have a vote at ITPE Union Headquarters to either approve or reject the Company's offer....this will give the members 48 hours PLUS to vote. A vote to reject the company's offer will also authorize my local union to call for a strike when appropriate. What a fine time for a strike! Contract expires every four years and we've been working without a contract since last November, now everything is coming to a head during the country's financial crisis.
I'm torned, as the company is trying to cut our wages by 7% and we're already making less than minimum wage most days as we're paid by commission with no hourly wage nor salary. (I'm currently getting 42% in commission). I can't afford the company's offer, nor can I afford to go on strike, a strike vote might be the final nail in our finances. It's a horrible climate in Vegas to start looking for another job as well.
I've been eating every 3-4 hours for several years now and first read about this eating plan from Bill Phillips' book, "Body for Life," that's been on the New York Times Best Seller List for years! When I first tried dieting and exercising I would strive to eat practically nothing during the day, and then at night due to my extreme hunger I would binge on everything in sight, considered myself a failure, and then tried the same vicious cycle the next day. No wonder why I wasn't losing weight, but gaining pounds every week! I'm now in the habit of eating several times a day and know what is my appropriate portion sizes. I'm now 171 pounds on a six foot frame and only six more pounds to lose to reach my racing weight of 165 pounds...doable since I have until December 7th for my marathon.
It's Thursday and time for "Doubles!"
2:15 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 71 degrees, little wind, 6 miles. Time, 59:58. Pace, 9:59 minute miles. Average heart rate: 142 bpm. Cardiac Drift: 145 bpm. Haven't ran this slowly in weeks, I'm still fatigued from yesterday's Tempo Run and gave myself an easier run.
Slept 7 1/2 hours. Morning heart rate was 40 bpm. Ate a quick breakfast of Cheerios, I'm out of fruit and had to eat the cereal plain, need to stop for groceries sometime tomorrow.
11:00 a.m. Recovery Run. 6 miles. Time, 59:00. Out and back on Charleston Boulevard. Warm, 85 degrees with winds north at 5 mph. Isn't Vegas ever going to cool down this fall? Average heart rate: 144 bpm. Cardiac Drift: 148 bpm. Charleston Boulevard is the main route to Red Rock Canyon. I ran the same routes this week, which is already getting a little old...since I own a Garmin don't need to be a slave to any course, will experiment with different routes in the near future.
I'm still stressed about my current employment at Checker Cab Company as the threat of a strike looms. Today is a Special Contract Meeting regarding the company's best and final contract offer. The union meeting will be at the Riviera Hotel & Casino Convention Center held at 6:00 p.m.
Next Monday we'll have a vote at ITPE Union Headquarters to either approve or reject the Company's offer....this will give the members 48 hours PLUS to vote. A vote to reject the company's offer will also authorize my local union to call for a strike when appropriate. What a fine time for a strike! Contract expires every four years and we've been working without a contract since last November, now everything is coming to a head during the country's financial crisis.
I'm torned, as the company is trying to cut our wages by 7% and we're already making less than minimum wage most days as we're paid by commission with no hourly wage nor salary. (I'm currently getting 42% in commission). I can't afford the company's offer, nor can I afford to go on strike, a strike vote might be the final nail in our finances. It's a horrible climate in Vegas to start looking for another job as well.
Wednesday, October 1, 2008
Increased Tempo Run
Daily Quote: "Nurmi said, 'Success in sport, as in almost anything, comes from devotion. The athlete must make a devotion of his specialty.' Having a challenging but reasonable marathon goal provides you with the necessary object of devotion. Intelligent, thorough preparation for that goal provides the confidence needed to attack that goal. Do the right training, and both your body and your mind will benefit." --Pete Pfitzinger and Scott Douglass, from the book "Advanced Marathoning."
I have finally increased the speed of my Tempo Run today!
9:10 a.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 7.9 mph (7:36 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 166 bpm. Cardiac Drift: 185 bpm. (Note: My maximum heart rate is 190 bpm) Extremely Hard Workout!! The last mile of the tempo was a killer, I was panting, huffing, puffing and swearing at myself under my breath...came within beats of my maximum heart rate. I haven't ran this hard in a very long time, I'm going to stay at this tempo speed for a couple of weeks of adaptation before I increase the speed again.
Nice thing about today's workout, I wasn't thinking at all about the possible strike at Checker Cab Company, my only concern was staying on the treadmill's belt for dear life! I left the gym exhausted, but feeling euphoric...did I really run that fast for that long!?!? I have a jaunt in my step today.
I have finally increased the speed of my Tempo Run today!
9:10 a.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 7.9 mph (7:36 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 166 bpm. Cardiac Drift: 185 bpm. (Note: My maximum heart rate is 190 bpm) Extremely Hard Workout!! The last mile of the tempo was a killer, I was panting, huffing, puffing and swearing at myself under my breath...came within beats of my maximum heart rate. I haven't ran this hard in a very long time, I'm going to stay at this tempo speed for a couple of weeks of adaptation before I increase the speed again.
Nice thing about today's workout, I wasn't thinking at all about the possible strike at Checker Cab Company, my only concern was staying on the treadmill's belt for dear life! I left the gym exhausted, but feeling euphoric...did I really run that fast for that long!?!? I have a jaunt in my step today.
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