SUMMARY: DECEMBER 21-27, 2009

Daily Quote: "Don't be surprised.  Train in the heat and in the cold.  Know how to drink and eat.  Know where each step is taking you." --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.

The above quote reminded me of last Spring when I had intended to run the "The Labor of Love 50k Race," but was intimated with the cold and very windy temperatures, as stated in this blog at that time:  "The weather was far from ideal as the winds were simply unbelievable, 35 mph with 55+ mph gusts...and I heard that the wind was even worse near the peak of the mountain. I just couldn't wrap my mind around running my very first 50k with a high altitude climb AND with strong winds. I decided sucking in all this blowing dust and dirt wasn't healthy and sadly dropped out of the race."  I did most of my training on the treadmill and wasn't mentally nor physically prepared for running up a mountain in severe weather.  This Fall my training is primarily on the roads and hope my wife will allow me to challenge that unfinished business, "The Labor of Love 50k Race" next year.

SUMMARY:  DECEMBER 21-27, 2009

I ran six days for a total of 35 miles...the exact same schedule and mileage as the previous week as to allow my body to adjust to the volume before I up the mileage again, this is an extra precaution for my hip joint, although I have no sharp pain nor aches in my hip for two weeks now!!  Next week I'll be increasing my Wednesday run to four miles and Saturday's run to 13 miles.  I still don't plan any speed work nor hill repeats next week.  Baby steps, baby steps!

I've lost a pound and now weigh 177 pounds on a six foot frame, which is surprising due to all the holiday feasting last week!  I wonder what my weight would have been today if I didn't splurge during Christmas?

I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day.  I have  experimented with free weights for my biceps and triceps and find that the free weights feel heavier than the circuit machines...undoubtedly I'm using more stabilizing muscles when lifting free weights and that's probably a good thing.

My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm.  Cab business has been so slow that I had been taking cat naps at the airport cab holding area.  Hopefully, cab business will improve with the upcoming New Year holiday.

A short recap of last week's training:
Monday: Easy Run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: Easy Run, 3 miles. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy Run, 4 miles.
Saturday:  REST DAY
Sunday: Medium-Long Run, 12 miles.
Total Weekly Miles: 35 miles.

SUMMARY: DECEMBER 14-20, 2009

Daily Quote:  "Honor the run.  Train enough, but not too much.  Don't rely on yesterday's experience for today's challenge.  Be true to the task.  Know that you are the torchbearer for those younger.  You show them not just what you can do but what they will be able to do.  You show them their future."  --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.

The year of 2009 for me has been a disappointing year as in the early Spring I was recovering from a knee injury, and in the Fall suffering from a hip joint injury.  This week I finally feel that I'm a full-fledged runner and not just a recovering runner; I felt no sharp hip pain, nor aches, and my previous knee injury has been totally healed.  I'm looking forward to a fruitful 2010.  As Bortz's above quote states, "train enough, but not too much," I'll no longer be forcing my body to train seven days a week, I'll stick to 5-6 days a week as I'm taking longer to recover due to my old age.  Last week I trained for six days, something I haven't done since last September. 

SUMMARY: DECEMBER 14-20, 2009

I ran six days for a total of 35 miles, my highest weekly mileage since my hip joint injury in September!  My body feels great, but as a precaution I will repeat last week's training before increasing mileage again.  I still haven't done any hill work nor speed training during this current base building, maybe I'll start hill repeats in January, all depends how my body reacts to my training.

I'm frustrated with my weight gain and now weigh 178 pounds on a six foot frame, my goal of reaching my racing weight of 165 pounds will take a little longer than expected.

I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day.  I'm considering on changing my weight training routine to include more free weights rather than my usual circuit machines.

My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm.  During the weekends I've been enjoying hour naps in the afternoon.

I'm currently looking at possible goals for 2010, but I do have unfinished business...the "Labor of Love 50k Race," and the "RNR Las Vegas Marathon."

A short recap of last week's training:
Monday:  Easy Run, 4 miles.  Weight Circuit Training.
Tuesday:  General Aerobic Run, 6 miles.
Wednesday:  Easy Run, 3 miles. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy Run, 4 miles.
Saturday: No Runs.
Sunday: Medium-Long Run, 12 miles.
Total Weekly Miles: 35 miles.

SUMMARY: DECEMBER 6-13, 2009

Daily Quote: "There is no astigmatism attached to getting a little older and slower.  You make up for it by going a little farther." --Cathy Tibbets, Ultra Marathoner.

Could I run an ultra marathon this year?  Maybe a 50k or 50 miler to start??

I did meet my blogging friend, Tanya, on Saturday during the Las Vegas Marathon weekend...she is inspiring for me and her blog is a joy to read , http://tanya-lasvegasmarathon.blogspot.com/feeds/posts/default.  I want to race again so badly, but must rebuild my body to take the stress.

I've been rather lax of my blog postings as the healing of my hip joint has been very slow and boring.  All my runs are slow, around the 9-10 minute pace with no speed work nor hill work.  I don't have any running goals, which I can't really plan until my hip joint totally heals.  I no longer have sharp pain on my hip, just a dull ache that goes away after my first mile, I would say I'm about 90% healed.  That said, I'm thrilled that I am running as I had doubts that I would ever run again.  Baby steps, baby steps.

SUMMARY: DECEMBER 6-13, 2009

I ran five days for a total of 31 miles.  Depending how my body feels, next week I may add a sixth day of running.  I hope eventually  my longest run of the week will reach 15 miles in January. Last week was cold and windy, but ran all my runs on the road, last year I would have chickened out and headed for the treadmill. 

I now weigh 177 pounds on a six foot frame and still hope on reaching my racing weight of 165 pounds, which isn't exactly easy during the holiday feasting!

Last week I've retired my New Balance 720's and replaced them with a more minimalist shoe, the Nike Ghost.  I've ran in the Ghost for three runs with no ill effects.

I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day.  Weight training has helped keep me sane during the last few frustrating weeks.

My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm.  Easy to get enough sleep when my mileage is so low and running paces are slow and easy.  I believe I'm ready to add a sixth day of running, maybe a 3-miler on Wednesday?

A short recap of last weeks training:
Monday:  Easy run, 4 miles.  Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday:  No runs.  Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy run, 4 miles.  Weight Circuit Training.
Saturday: No Runs.
Sunday:  Medium Long Run, 11 miles.
Total Weekly Miles: 31 miles.

Easy 5-Miler

Daily Quote: "By strengthening the core and hips, I could handle more training, and was stronger and more powerful as a runner. It's so important to have strength in these areas, especially at the later stages of a race -- you can power through better." --Alli Grace, from Running Times Magazine, article by Mackenzie Lobby, "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.

Yesterday I ran a very easy 3-miler that was pain free, and today decided to test myself with a longer run of five miles.  I've been avoiding my favorite training route that was on the old Las Vegas Marathon course as I didn't want to be frustrated and discouraged with not running this year's marathon, but surprisingly the course was uplifting as this was a good sign of new beginnings.  I'm so happy to be running on Torrey Pines Road again!!

9:00 a.m.  5 miles.  Time, 49:01.  Overall Pace, 9:48 minute miles. Out and back on Torrey Pines Road that traverses the old Las Vegas Marathon course. Partly Cloudy, 57 degrees, no wind.  Average heart rate 143 bpm.  Cardiac Drift 150 bpm.  (Note, my maximum heart rate is 190 bpm.)  Shoes: New Balance 520.

Run was pain free!  I did have a small left hip ache at the beginning of the run, but once I was warmed up the ache quickly disappeared.  Tomorrow I'll run another easy 3-miler, if I show any signs of hip pain I'll walk home.

I'm going to need to look for new running shoes soon as my old shoes mileage is getting rather high:

• Nike Air Structures: 488 miles.
• New Balance 720: 433 miles.
• ASICS DS Gel Trainers: 390 miles.

I'll be haunting the running shoe stores this weekend.  I'm strongly considering a minimalist training shoe.  I've had good luck in the past at the Premium Factory Store Outlet, which has a Addias Store and a NIKE Factory Store.

SUMMARY: NOVEMBER 2-8, 2009

Daily Quote: "The main hip muscles to focus on strengthening are the hip adductors, hip abductors, gluteus medius, tensor fasciae latate, priiformis, and hip flexors. If you're already injured, Ferber emphasizes the importance of 'positive daily stress.' Translation: Do the exercises below every day. Once you're out of the woods, two to three times a week is sufficient.

• The Bridge.
• Leg Raise.
• Hip Extension.
• Hip Abduction.
• Standing Hip Abduction.
• Hip Flexion.
• Standing Lunge.

--from, Running Times Magazine, article by Mackenzie Lobby, "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.

I've been doing the above hip strengthening exercises every day last week and will continue them every day next week. The above hip exercises takes me approximately 20 minutes. I plan on exercising my hip muscles for the rest of my life.

SUMMARY, NOVEMBER 2-8, 2009

My left hip joint is much better and I have returned to running!! I ran a grand total of 13 miles last week, with my longest run being only four miles. I ran four days last week and this week I plan on running five days. All my runs will be slow and easy as I rebuild my base. Baby steps, baby steps!

I no longer plan on running the Las Vegas Marathon nor the Las Vegas Half-Marathon, but will visit my about.com and blogging friends sometime during that marathon weekend. I need to have race goals for this coming Spring. Maybe a 5k race and a 10k race? Depending on my recovery I may even plan on running a half marathon in the Spring!

I now weigh 175 pounds on a six foot frame and need to focus on reaching my racing weight of 165 pounds.

I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day.

My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm.

A recap of last week's training:

Monday: Upper body circuit weight training, hip-strengthening program

Tuesday: Easy Run, 3 miles. hip-strengthening program

Wednesday: Rest Day. hip-strengthening program

Thursday: Easy Run, 3 miles. Upper body circuit training, hip-strengthening program

Friday: Easy Run, 3 miles. hip-strengthening program

Saturday: Easy Run, 4 miles. hip-strengthening program

Sunday: Swimming 30 minutes, Upper body weight circuit training, hip-strengthening program

Total Weekly Mileage: 13 miles.

Another Easy 3-Miler

Daily Quote: "Jennifer Earl, Ph.D., ATC, and colleagues prescribed a hip-strengthening program to a group of healthy female runners for eight weeks. In addition to showing a predictable increase in hip strength at the end of the program, the runners also exhibited significantly less pronation (measured by how far the heel collapsed inwards). Most impressive, the participants experienced 57 percent less pronation at the ankle joint." --Mackenzie Lobby, Running Times Magazine, article "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.

Took a day off running yesterday and crosstrained by swimming, upper body weights and hip strengthening exercises. Decided to run the exact same course and mileage and determine whether Tuesday successful run was a fluke.

10:00 a.m. Out and back on HWY 95 Bike Trail. Sunny, 71 degrees, no wind. Another perfect day for running!! 3 miles. Time 29:44. Overall pace, 9:54 minute miles. Average heart rate: 140 bpm. Cardiac drift: 144 bpm. (Note my maximum heart rate is 190 bpm) Shoes: Nike Air Structure Triax.

Last Tuesday wasn't a fluke!! I still have no sharp hip pain, just a slight ache at the beginning of my run that disappeared once my body warmed up after the first 1/2 mile. I don't want to be so confident as to injure my hip by running too much too soon and will cautiously run another 3 miler tomorrow.

Test Run.

Daily Quote: "A recent literature review published in 'Sports Health' calls for a top-down, rather than ground-up, approach when it comes to identifying the source of running injuries. Reed Ferber, PhD., and colleagues looked at 283 studies that examined running-related injuries and concluded that the connections between weak hip stabilization muscles and running injuries ere far move conclusive than those of atypical foot pronation." --Mackenzie Lobby, Running Times Magazine, article "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.

The above quoted article has eight described hip exercises to improve my hip strength...how I wish this article was published earlier!! I'll be incorporating the hip strength exercises with my upper body weight circuit training tomorrow.

Today I'll be testing my left hip joint, I plan on running three easy miles, but if I have any sharp pain I'll cease running and walk home.

9:00 a.m. Out and back on HWY 95 Bike Trail. Sunny, 63 degrees, no wind. 3 miles. Time 29:49. Overall pace, 9:56 minute miles. Average heart rate: 141 bpm. Cardiac drift: 145 bpm. Shoes: Nike Air Structure Triax.

I'm ecstatic! No sharp hip pain, just a slight ache!! I can return to running, but slowly and cautiously. Tomorrow will be a crosstraining day of swimming and upper body weight lifting. My next day running will be on Thursday, another slow and easy three miler. Baby steps, baby steps.

My run felt easy and wasn't huffing and puffing, no doubt my crosstraining exercises have kept me somewhat aerobically fit.

DUI DRIVER KILLS RELAY RUNNER

The following letter is so very sad and is typical with the many deaths on Las Vegas streets:

"Dear Ragnar Relay Participants,
Most of you are aware that there was a tragic accident during last weekend’s Ragnar
Relay Las Vegas. The level of concern that Ragnar participants and members of the
community have expressed has been overwhelming. We appreciate your patience
with us as we’ve worked to release information in the most appropriate fashion. Our
first priority at this time is to be sensitive to the needs and wishes of our
participant’s family.
Details about the accident are somewhat limited, but we want to share with you
what we can confirm at this time.
In the early morning hours of Saturday, October 10 Jeremy Kunz was struck by a
suspected drunk driver while providing support to a runner on his team. Police and
Rescue responded quickly, as did several Ragnar teams. Unfortunately Jeremy could
not be resuscitated. Special thanks goes out to team 184, “The Dog Pound,” which
was first on the scene and provided immediate aid to Jeremy. Jeremy’s family has
asked us to thank team 184 and other teams who were there. Thank you!
The driver was apprehended and arrested for DUI and other charges. He is currently
in custody. Police have released very few other details. We expect a full incident
report to be released sometime today (Monday, October 12).
This was Jeremy’s 3rd Ragnar Relay. He has participated with his family in two
Wasatch Back Ragnar Relays in addition to the Las Vegas Ragnar. He was
participating as a member of team Wanabees. His family wanted teams to know how
much he loved these relays. They are finding some comfort in the fact that he died
doing something he loved.
We at Ragnar Relay feel tremendous sorrow for the family’s loss. The level of
concern and sorrow that other Ragnar participants have expressed has been very
moving. Laurie Pratt (a Ragnar participant) expressed our feelings and those of
other Ragnar participants well in a comment on our Facebook fan page: “On the
course we all look out for each other and feel a kinship that few may understand if
they haven't personally experienced it.” Never have we seen that support and
kinship more evident than at this time. Thank you all for your concern.
Many of you expressed interest in making a contribution to the family. A family
friend will be setting up a fund that will benefit Jeremy’s young family and children.
We will provide information to participants when details are available. Until then
you may email dan@ragnarrelay.com if you are interested in donating. Please
include “donate” in the subject line.
Our hearts and deepest sympathy go out to the family. We ask that you keep them in
your thoughts and prayers. Many teams have been expressing their grief on our
facebook fan page. It has been incredibly touching. You may read comments and
post your own here. http://www.facebook.com/pages/The‐Ragnar‐Relay‐
Series/46637589402?ref=ts"

SUMMARY, SEPTEMBER 28 - OCTOBER 4, 2009

Daily Quote: "An injury that decreases or stops your running can turn you into a cranky, irritable human being. But if you continue to remind yourself that the condition is only temporary and you'll be able to return to your normal activity soon, you shouldn't have much trouble coming to terms with the injury psychologically. The simplest way to cope is by adopting some form of cross-training. Its mental benefits are as important as the physical." --Joe Ellis, from his very helpful book, "Running-Injury Free: How to Prevent, Treat and Recover from Dozens of Painful Problems."

My hip joint is still sore and don't plan on running until at least two weeks with the hopes that it's just a muscle sprain and nothing serious. I haven't ran since last Wednesday, which is now four days in a row. I can't even describe how difficult my life has been without running, my depression has returned and I've gained weight too.

This morning went to my local gym, 24 Hour Fitness, and returned to weight lifting, but only did weights for the upper body as to not aggravate my hip joint. After my weight lifting I swam slow and easy for twenty minutes. I find swimming totally boring and it was the longest twenty minutes I've ever had. Longer than waiting in a grocery line, longer than waiting in my cab for a fare, longer than cleaning the cat litter box. I have to admit, the above quote is right on, the mental benefits are as important as the physical, I actually felt cheerful after my post workout shower. I felt like I did at least something to keep myself fit as I keep my hopes alive that I could still run the Las Vegas Marathon if I heal quickly.

SUMMARY, SEPTEMBER 28 - OCTOBER 4, 2009

Finished my seventh week of marathon training with sad results as I now have a hip joint injury due to moving furniture down steps. I ran a measly 37 miles with the last four days being Rest Days. Next week will totally rest my hip joint with no running nor even walking as I attempt to heal myself quickly.

Sadly, I gained five pounds and now weigh 173 pounds on a six foot frame. I must get myself together with a plan or I'll be in big trouble even if my hip joint heals. I can no longer eat like I did when I was running and must cut back on calories, plus doing some form of crosstraining to keep the weight down and my heart strong.

Today I returned to weight lifting and did a modified weight circuit training that avoids leg exercises that would hamper my hip joint recovery. I plan on three weight circuit sessions next week.

I had plenty of rest last week, my sleeping patterns have been great, at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm.

I plan on doing more crosstraining next week and will experiment with swimming, cycling, yoga, etc as I strive to find an exercise that doesn't cause pain to my hip joint yet is enjoyable enough for me to do consistently throughout the healing process.

A short recap of last week's training:
Monday: Lactate Threshold Workout, 10 miles.
Tuesday: Recovery Run, roads, 6 miles.
Wednesday: Long Run, 21 miles.
Thursday: Rest.
Friday: Rest.
Saturday: Rest.
Sunday: Rest.
Total Weekly Mileage: 37 miles.

Running Streak Ends

Daily Quote: "One problem in treating injuries around the hip is that it's a very difficult area to rest. Your foot or knee can be easily splinted or braced to allow the injured part to mend. But only bed rest or a body cast can provide relief to the hip area--too drastic a measure for anything less than a fracture or major surgery. For that reason, hip and groin injuries tend to last longer than other injuries. Many runners try to rush the healing process and this can have disastrous effects." --Joe Ellis, from his excellent book, "Running Injury-Free, How to Prevent, Treat and Recover from Dozens of Painful Problems."

The above quote doesn't sound promising and I hope that I caught the injury early enough as to not prolong the recovery. I'm fairly upbeat; I have confidence of beating this injury as last year I recovered quickly from a non-running related knee injury.

Sadly, today I ended my running streak (my last day of total rest was February 14th) and may change my future training strategy as to allow at least one day of total rest per week. I'm 57 years old and getting too old to train so vigorously for marathons. I need to train smarter, not harder.

I don't know if I can recover quickly enough to continue my training for the upcoming Las Vegas Marathon on December 6th, but realize my main emphasis is not just one race, but for a lifetime of fitness.

Currently I'm taking my hip joint recovery one day at a time and will listen to my body closely, in the meantime I need to find a crosstraining activity that won't aggravate my hip. Without exercise I will go completely bonkers and my weight will balloon.

Tomorrow I plan on doing more internet research on groin and hip injuries, maybe find case studies of other runners who have recovered from such injuries.

Painful 21-Miler

Daily Quote: "Three Rules of Rehabilitation:

1. Create an environment for optimal healing.
2. Above all else, do no harm.
3. Be as aggressive as you can without breaking rule two."

--Gary Gray, renowned physical therapist.

Today's schedule calls for my longest run for the year a 21 miler, which I plan on running progressively with the last four miles at marathon pace. Unfortunately, things didn't go as planned.

7:30 a.m. Long Run, Progressive. Time, 3:11. Overall pace, 9:06 minute miles. 24 Hour Fitness, Alta and Rainbow Ave. Life Fitness Treadmill set at a 1% grade. All 21 miles at 6.6 mph. Average heart rate: 147 bpm. Cardiac Drift: 153 bpm. (Note: my maximum heart rate is 190 bpm.) Shoes: Nike Air Structures. Drank 40 ounces of Cytomax during run.

I had groin pain that was quite noticeable and seemed to abate as the run continued and my body warmed up, but decided against running progressively and not run any marathon pace miles as to not aggravate the possible injury...of course the real reason I continued the run was my stubbornness to quit the scheduled Long Run. I'm too hard headed for my own good.

I've had slight groin pain ever since I helped Cameron's family move from their home two weeks ago and thought that I was slightly sore from lifting furniture and that the soreness was temporary. Today I thought I have a hernia, but after today's run researched the book, "Running Injury-Free: How to Prevent, Treat and Recover from Dozens of Painful Problems," and realize my pain is fairly deep in the groin area at the location of my hip joint.

I am now in treatment mode and plan to have total rest day tomorrow, which would be my first rest day since February 14th! I hate to stop my running streak tomorrow, but if I don't heal myself my injury could get worse and won't be able to run the Las Vegas Marathon on December 6th. I have 10 weeks left of training and hope that my hip joint is just inflamed and nothing serious.

Since I work 12-hour shifts it'll be impossible to take regular ice bath therapy, but will ice as often as I can. I'll be taking ibuprofen throughout the day as prescribed on the bottle. Also, tonight I'll be wearing compression tights under my work clothes as to help gird up my lower body.

I'm discouraged as I'm in excellent form, I'm the lightest I've been in many years and my speed work shows that I'm faster than I've ever been. I'll keep a stiff upper lip and hope for the best.

SUMMARY, SEPTEMBER 21-27, 2009

Daily Quote: "You pick what you plant. Just as you can't expect to put potatoes into the ground and harvest tomatoes, you can't become a runner by bowling or lifting weights." --Joe Henderson

I do believe in the importance of weight training, but this week didn't do any lifting as to allow myself more time for rest and sleep, I'll probably return to weight circuit training once my marathon training has finished. I still bowl on a mixed-doubles league on Sunday nights as it's the only exercise my wife will do. My current bowling average is 169 and hope to reach an average of 180's by the end of the season.

My adjustment to running on the roads is coming along fine as I'm doing slow recovery runs on the roads until by body adapts to the different terrain. I hope to have most of my runs on the roads before mid-October, until then my harder runs will be on the treadmill.

The new marathon course is partially on Rainbow Boulevard, but the crossroad is Twain Avenue, about four miles from my home. To run the marathon course from my home would have to be over eight miles for an out-and-back, at this time my Recovery Runs will cover the northern part of Rainbow Boulevard that has the same elevation and surface as the southern marathon route.

8:10 a.m. 6 miles. Time, 59:22. Overall Pace, 9:53 minute miles. Out and Back on Rainbow Boulevard. Clear, 75-77 degrees, wind northwest at 13 mph, humidity at 14%. Average heart rate 140 bpm. Cardiac drift, 146 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes: New Balance 720. Drank 16 ounces of water during run.


SUMMARY, SEPTEMBER 21-27, 2009

Finished my sixth week of marathon training and ran a total of 68 miles, which is my highest weekly mileage this year! I've continued my running streak and haven't had a day without running since February 14th. The big change last week was my return to running on the roads, ran three days of Recovery Runs on the roads an plan on adding another day of road running, which would be my General Aerobic Run next week. I also plan to increase my mileage slightly next week and add marathon pace miles during my Long Run and Medium-Long Runs. Only 10 weeks until the "2009 RNR Las Vegas Marathon!"

I lost another pound last week and I'm now 168 pounds on a six foot frame. My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th, only three more pounds! Those last few pounds are always the hardest to lose.

I did no weight circuit training last week and will return to weight lifting once my marathon training is completed.

My sleeping patterns have been great last week! Undoubtedly, my skipping weight training has allowed me more sleep. My morning heart rates have been excellent, averaging between 38-41 bpm. My low morning heart rates shows that I'm not overtrained and I will slightly increase my effort next week.

A short recap of last week's training:
Monday: Lactate Threshold Workout, 10 miles.
Tuesday: Recovery Run, roads, 6 miles.
Wednesday: Long Run, 18 miles.
Thursday: Recovery Run, roads, 6 miles.
Friday: General Aerobic Run, 8 miles.
Saturday: Medium-Long Run, 14 miles.
Sunday: Recovery Runs, roads, 6 miles.
Total Weekly Mileage: 68 miles.

Faster 18 Miler

Daily Quote: "The long run is the cornerstone of marathon training. In marathon training it has been found that 3 runs of 18 - 22 miles over the 8 weeks prior to the marathon are an important predictor of completing the marathon." --Dr. Stephen M. Pribut.

Today is my Long Run, which will be shorter, but a little faster than last week. My plan is to allow my other runs to catch up with my training and to add more marathon pace miles.

8:30 a.m. Long Run, Progressive. 24 Hour Fitness, Rainbow & Alta. Life Fitness Treadmill set at a 1% grade. Time, 2:40. Overall pace, 8:53 minute miles. First four miles at 6.4 mph (9:22 minute miles), four miles at 6.5 mph (9:14 minute miles), four miles at 6.6 mph (9:06 minute miles), four miles at 6.7 mph (8:57 minute miles), and the last two miles was at marathon pace of 7.5 mph (8:00 minute miles). Average heart rate 155 bpm. Cardiac drift, 162 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures.

No aches nor pain and I could have easily added more marathon pace miles, best to train conservatively and think baby steps, baby steps.

All my Recovery Runs will be on the roads this week and my longer runs will be added once my stabilizing muscles are stronger, hopefully most of my runs will be on the roads by mid October.

First Road Run For the Season!

Daily Quote: "I've learned that finishing a marathon isn't just an athletic achievement. It's a state of mind; a state of mind that says anything is possible." --John Hanc, running writer

Today is my first road run for the season!! The next two weeks all my easy, short, recovery runs will be done on the roads as I gradually wean myself off the treadmill. I'll begin a Medium-Long Run on the roads by October 10th.

8:00 a.m. 6 miles. Time, 59:33. Overall Pace, 9:55 minute miles. Out and Back on Rainbow Avenue. Partly Cloudy, 73-75 degrees, wind north at 3 mph, humidity at 11%. Average heart rate 139 bpm. Cardiac drift, 144 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes: New Balance 720. Drank 16 ounces of water during run.

What a beautiful day!! Ran very slowly as to avoid injury as I strengthen my stablizer muscles for uneven and harder road runs. I suffered no aches nor pain and my spirit is soaring. It's great to be back on the roads!

I never listen to music during road runs, but will continue running with music during my longer treadmill runs. I need to purchase more suntan lotion today as my old lotion from last year is almost empty.

SUMMARY, SEPTEMBER 14-20, 2009

Daily Quote: "Long runs are crucial for success at completing the marathon, but to successfully accomplish a time goal, specific runs at goal pace should be performed to distances upward of 10 miles--usually every two weeks." --Kevin Polin, Marathon and Beyond Magazine, March/April 2009, pg 31.

I'll be adding more marathon goal pace miles, in my case 8 minute miles, throughout the next 11 weeks. My current strategy has been to run the first half of a long run at an easy progressive pace and the second half add marathon pace miles, thereby getting the benefits of both distance and pace.

Hectic weekend as I helped Cameron's family move their belongings, therefore I shuffled my Medium-Long Run to Sunday and ran an Easy Recovery Run on Saturday. I stubbed my big left toe moving furniture and it's still sore, I don't think it's broken or I wouldn't still be able to run on it...will keep a close eye on the toe.

8:15 a.m. Medium-Long Run, Progressive. 14 miles. Time, 2:04. Overall pace, 8:51 minute miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles), 5 miles at 6.6 mph (9:06 minute miles), last three miles at 7.5 mph (8.0 mph). Average heart rate: 151 bpm. Cardiac Drift: 160 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures. Drank 32 ounces of Cytomax during run.

Tough run as I was still sore and tired from helping Cameron move yesterday. Next week should be easier, I'll repeat the 14 miler, but add another marathon pace mile.

SUMMARY, SEPTEMBER 14-20, 2009

Finished my sixth week of marathon training and ran a total of 67 miles, which is my highest weekly mileage this year! I've continued my running streak and haven't had a day without running since February 14th. I plan to increase my mileage slightly next week and add marathon pace miles during my Long Run and Medium-Long Runs. Only 11 weeks until the 2009 RNR Las Vegas Marathon!

I maintained my weight of 169 pounds on my six foot frame, which is surprising considering my high mileage, I must be eating too many calories during the weekend again. My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th, which is approaching quickly.

I accomplished two weight circuit sessions last week, but lifting furniture and appliances during the weekend definitely feels like additional weight workouts! It's getting more difficult to find the time and energy to continue my weight circuit training and may temporary cease weight training until after the marathon.

My sleeping patterns have been erratic due to my extra activities, chores, and errands, most days I've only been able to sleep 5-6 hours. My morning heart rates are higher and reflects the extra stress I've been putting on my body. My heart rates have been all over the place from a low of 38 bpm on Wednesday morning to a high of 55 bpm on Sunday morning. Hopefully this coming week I'll be able to return to my usual sleeping routine.

A short recap of last week's training:
Monday: Lactate Threshold Run, 8 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, 20 miles.
Thursday: Recovery Run, 6 miles. Weight Circuit Training.
Friday: General Aerobic Run, 7 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Medium-Long Run, 14 miles.
Total Weekly Mileage: 67 miles.

Faster 20 Miler

Daily Quote: "Mentally break your course into smaller sections. Your 15-mile run will feel much more doable if you break it into three five-mile segments. Once you get to the 12 mile mark of an 18-mile run, think to yourself, "OK, just under 10K from here." --Christine Luff, about.com running guide, from her article "Tips To Make Your Long Run Easier."

I run out and back for my Long Runs and often use the above mental trick for the last 6 miles of my long runs...I'm like a horse racing back to the barn.

Today is almost a repeat of last Wednesday's Long Run, with the exception of the last two miles at marathon pace!

7:30 a.m. Long Run, Progressive. Time, 2:55. Overall pace, 8:45 minute miles. 24 Hour Fitness, Alta and Rainbow Ave. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.6 mph (9:06 minute miles), 6 miles at 6.7 mph (8:57 minute miles), 6 miles at 6.8 mph (8:49 minute miles) and last two miles at marathon pace of 7.5 mph (8:00 minute miles). Average heart rate: 153 bpm. Cardiac Drift: 162 bpm. (Note: my maximum heart rate is 190 bpm.) Shoes: Nike Air Structures. Drank 40 ounces of Cytomax during run.

Body feels great with no aches nor pain. Those last two miles at marathon pace were tough and makes me wonder how I'm going to continue this pace for 26.2 miles...must trust my training and rely a little on race day magic.

I'm totally exhausted and need to eat a little something before work. How I wish I didn't have to drive a cab for the next twelve hours.

Next Wednesday I'm planning on cutting back to 18 miles, but add more marathon pace miles.

SUMMARY, SEPTEMBER 7-13, 2009

Daily Quote: "Your goals should be realistic. Wildly optimistic goals that you don't believe you can ever reach are also not motivating. Your goals should be challenging yet achievable. You need to evaluate your current level as a marathoner and how much you believe you can improve." --Pfitzinger and Doulgas from their excellent book, "Advanced Marathoning."

My goal of a 3:30 marathon at the "2009 RNR Las Vegas Marathon" will be challenging, but I do believe I can accomplish this goal. My training is coming along very well, and I hope to be five pounds lighter than my last marathon. I set a personal record of 3:44:58 during the "2007 Las Vegas Marathon" and know that I'm stronger and fitter now.

SUMMARY, SEPTEMBER 7-13, 2009

Finished my fifth week of marathon training and ran a total of 64 miles, which is my highest weekly mileage this year! I've continued my running streak and haven't had a day without running since February 14th. I plan to increase my mileage slightly next week and add marathon pace miles during my Long Run and Medium-Long Runs. Only 12 weeks until the 2009 RNR Las Vegas Marathon!

I lost two pounds last week and now weigh 169 pounds on my six foot frame! My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th, which should be a cake walk.

I accomplished two weight circuit sessions last week, but I still won't return to three sessions until after my marathon as it's just too difficult to find the time and energy to squeeze more into my routine.

My sleeping patterns have been good with the exception of Thursday morning when my morning heart rate was 151 bpm...undoubtedly due to Wednesday's tough 20 miler. The rest of the week my morning heart rates were averaging between 37-40 bpm.

A short recap of last week's training:
Monday: Lactate Threshold Run, 8 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, 20 miles.
Thursday: Recovery Run, 5 miles. Weight Circuit Training.
Friday: Recovery Run, 6 miles.
Saturday: Medium-Long Run, 13 miles.
Sunday: Recovery Run, 6 miles.
Total Weekly Mileage: 64 miles.

Set Challenging Goals

Daily Quote: "Ryan Hall's goal last spring was to be the first American man in 25 years to win the Boston Marathon. Deena Kastor's goal this fall is to win the Chicago Marathon just longer than a year after having a broken foot. Mahon wants his runners to set goals that make them stretch themselves, to have to try something they haven't done before. When setting specific goals, aim a little bit higher than might seem reasonable. Or, as the Mammoth group's Web site (Mammoth Track Club) puts it, elevate your expectations." --Scott Douglas, Running Times Magazine, October 2009, sidebar article "Little Lessons From Mammoth," pg 39.

My challenging goal that is a little bit higher than might seem reasonable is a sub 3:30 marathon this December 6th, which is 8:00 minute miles. Considering my marathon personal record is 3:44:58 (BQ) set during the "New Las Vegas Marathon" on December 2007 it will definitely be challenging as I'll need to knock off 14 minutes off my marathon time, or 32 seconds per mile!" My secondary goal would be my marathon personal record, the third goal finishing under four hours.

Today's will be a Medium-Long Run, which will be a little different as I'll be tacking on two marathon pace miles during the run.

8:00 a.m. Medium-Long Run, Progressive. 13 miles. Time, 1:56. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles), 5 miles at 6.6 mph (9:06 minute miles, last two miles at 7.5 mph (8.0 mph). Average heart rate: 151 bpm. Cardiac Drift: 160 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures. Drank 32 ounces of Cytomax during run.

Tough run! No aches nor pain, but I felt pretty weak during that last marathon paced mile and wondered how in the world am I going to accomplish a sub 3:30 marathon time in December...I hope that adding more marathon pace miles during the next 13 weeks will help my body to adapt for that challenging goal.

Las Vegas is having a hot September! Last year I had already started incorporating road runs with my Recovery Runs, but this weekend it's still too hot for me to get off the treadmill...today's forecast: "Mostly sunny. Highs around 108. Light wind becoming south around 10 mph in the afternoon." The forecast for the rest of the week is cooler, with highs around the mid 90's...maybe next week I'll incorporate my Recovery Runs on the roads??? I'm very anxious to getting started with my training on the roads!

20 Miler!!

Daily Quote: "Negative split workouts can help meet three important training objectives: First, they develop the self-discipline needed to not run too fast at the beginning when it feels "so easy" and "too slow. Second, they develop the mental toughness needed to run faster when getting tired at the end of the race. Finally, they develop the wisdom needed to avoid the false prophets dressed in jackrabbit singlets." --Roy Benson, Running Times Magazine, in the article "Avoid the Zero to 60 Mad Dash," October 2009, pg 28.

I learned about negative split workouts four years ago from the book, "Advanced Marathoning," by Pfitzinger and Douglas, which helped me achieve two Boston Qualifiers...although in shorter races like the 5k I still tend to start too fast.

I feel very strong this week as last week was a cut-back week and today I'm full of energy, what better time for my first 20-miler of the year?!?

7:30 a.m. Long Run, Progressive. Time, 2:59. Overall pace, 8:58 minute miles. 24 Hour Fitness, Alta and Rainbow Ave. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.6 mph (9:06 minute miles), 6 miles at 6.7 mph (8:57 minute miles), last 8 miles at 6.8 mph (8:49 minute miles). Average heart rate: 150 bpm. Cardiac Drift: 158 bpm. (Note: my maximum heart rate is 190 bpm.) Shoes: Nike Air Structures. Drank 40 ounces of Cytomax during run.

Body feels very tired and right ankle complained slightly during the last two miles, but overall a very successful workout. I'm going to need to visit the library soon and check out different tunes for my CD player as I'm already burned out on last week's selections.

The next two days I'm planning Recovery Runs as it takes my body that long to fully recover from a hard Long Run; hopefully I'll be fully recovered by Saturday, which will be my next hard workout, a Medium-Long Run.

Next Wednesday I plan another 20-miler, but include two marathon pace miles (8:00 minute miles) at the end of the run.

I need to rush to work, thankfully Wednesday is a very slow workday for us cabbies, although 12-hour shifts are a long day no matter how slow the cab business.

SUMMARY, AUGUST 31 - SEPTEMBER 6, 2009

Daily Quote: "I try to be consistent in my training. I have slowly built up my mileage over the past five years or so, which has helped me to avoid injuries and continue to improve. After every training period and race I learn something new, so I tinker with my training slightly to try to keep getting faster. This keeps it challenging and fun." --Doreen McCoubrie, Born on October 31, 1961 and ran the 2008 Twin Cities Marathon in 2:53:32!! Running Times Magazine, October 2009, from the column, "Age Group Ace," by Mike Tymn, pg 33.

The above quote could easily have been posted as my own training philosophy!! I find it amazing she can run so fast at 48 years old!

I'm behind on my blogging as I had a very busy Labor Day Weekend with my wife, the highlight being "The Jersey Boys" at the Venetian Hotel and Casino.

I plan on running a Recovery Run as soon as I finish last week's summary report, so this will be brief.

SUMMARY, AUGUST 31 - SEPTEMBER 6, 2009

Finished my fourth week of marathon training, which was a Recovery Week and only ran a total of 51 miles. I've continued my running streak and haven't had a day without running since February 14th. This week I plan on running my highest mileage of the year and I'm going to be hard pressed to find time on the computer. Only 13 weeks until the 2009 RNR Las Vegas Marathon!

I gained one pound last week, not surprising as I had reduced my mileage, but my diet was pretty much the same. I'm now 171 pounds on a six foot frame. My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th.

I easily accomplished two weight circuit sessions last week, but I still won't return to three sessions until after my marathon as it's just too difficult to find the time and energy to squeeze more into my routine.

My sleeping patterns have been excellent due to last week's reduced mileage affording me more time to rest. My morning heart rates are lower than ever too, averaging between 37-40 bpm.

A short recap of last week's training:
Monday: Lactate Threshold Run, 6 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Long Run, 15 miles.
Thursday: Recovery Run, 5 miles.
Friday: Recovery Run, 5 miles.
Saturday: Medium-long Run, 10 miles.
Sunday: Recovery Run, 5 miles.
Total Weekly Mileage: 51 miles.

I'm now off to the gym for an nice easy Recovery Run in preparation for tomorrow's Long Run.

Music

Daily Quote: "I decided to download my new CDs in their entirety. 'What's Going On' (by Marvin Gaye) is more than the sum of its parts. The songs literally flow together, and so it's butchery to separate them. The new Animal Collective album, 'Merriweather Post Pavilion' is a similar listening experience. For others, like the new Dave Matthews or the most recent Beck, my new approach means that I hear the entire album instead of just a few selected songs." --Tamara Rice Lave, Running Times Magazine, article, "My New Running Partner," October 2009, pg 16.

I don't own any of those fancy Ipod or MP3 toys, I still have my old Sony Walkman CD Player that I listen to when I'm on the treadmill. The old player doesn't have a shuffle mode or thousands of stored songs, but my local library has hundreds of CDs to checkout and currently I'm listening to these three CDs this week:

• "Hot Rats," by Frank Zappa.
• "As Far As I Can See," by The Zombies. (Colin Blunstone and Rod Argent)
• "Living With War," by Neil Young.

Today is a Lactate Threshold Run, but since this is a Recovery Week, when I reduce the volume (mileage) and maintain intensity, it'll only be 5 miles instead of last week's 9 miles.

8:00 a.m. Lactate Threshold Workout. 5 miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 1 mile warmup at 6.1 mph (9:50 minute miles.) 3 miles at 7.6 mph (7:54 minute miles.) 1 mile cooldown at 6.1 mph (9:50 minute miles.) Average heart rate, 156 bpm. Cardiac drift, 179 bpm. Shoes: New Balance 720.

Body feels great! I hungered for more, and was difficult to stick with my cut-back plan, this hunger is a good sign that I'm not overtrained.

SUMMARY, AUGUST 24-30, 2009

Daily Quote: "Some runners are more prone to injury than others. Certainly the more biomechanically sound a runner is, the less the chance of overuse injuries. The more weight the runner is carrying, the greater the chance of overuse injuries; the repeated impacts on the feet and legs are made more serious by the additional pounds being supported. Age and sex can also be a factor in dealing with running injuries. Older runners are more prone to injuries, since bones gradually become more prone to injuries, since bones gradually become more brittle and the joints and connecting tissues less flexible. The wider pelvis of a woman causes a more radical angle of impact to the ground when running; as a result, women are more susceptible to certain leg and hip problems than men." --Richard Benyo, from his book, "Making the Marathon Your Event."

I'm fortunate not to have many injuries since I started running in 1999. The worst injury I've had would be my plantar fasciitis injury in 2003 that took eight months to heal. I've had a non-running related knee injury when a passenger had accidentally bumped it during 2008, but thankfully wasn't too serious. I've had the typical soreness, like this year's right ankle and my right shoulder, but overall, I've been pretty lucky and plan to train smart enough as to stay healthy and fit for the "2009 RNR Las Vegas Marathon."

SUMMARY, AUGUST 24-30, 2009

Finished my third week of marathon training with a total of 63 miles, which is my highest weekly mileage this year! I've continued my running streak and haven't had a day without running since February 14th. Next week is my scheduled Recovery Week, where I cut-back on my mileage, but maintain the intensity. Only 14 weeks until the 2009 RNR Las Vegas Marathon!

The big news this week is that I have finally reached my racing goal weight of 170 pounds on my six foot frame!! Of course, I'm never satisfied and now plan on reaching 165 pounds for my upcoming marathon, I haven't been less than 170 pounds since the early 1970's.

I accomplished only two weight circuit sessions last week. I won't return to three sessions until after my marathon as it's just too difficult to find the time and energy to squeeze more into my routine.

My sleeping patterns have been very good, which has been a struggle due to the extra mileage, nevertheless this year I won't sacrifice sleep so I can run more. Last year I did doubles (ran twice a day), but this year I plan on not doing any doubles nor have any 100 mile weeks. As stated in the above paragraph, I'll only be doing two weight circuit sessions per week until after the marathon. This year's plan is less mileage and more emphasis on quality runs. My morning heart rates have been the usual, approximately 38-41 bpm.

A short recap of last week's training:
Monday: Lactate Threshold Workout. 9 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Long Run, 19 miles.
Thursday: Recovery Run, 5 miles.
Friday: Recovery Run, 6 miles. Weight Circuit Training.
Saturday: Medium-long Run, 13 miles.
Sunday: Recovery Run, 6 miles.
Total Weekly Mileage: 63 miles.

Excessive Heat Warning

Daily Quote: "When I decided to return to running at age thirty in 1977, I was carrying 207 pounds on a 6-foot frame, compared to an ideal weight of 154-170. Obviously, I had my work cut out for me. Psychologically, I could not face running while weighting more than 200 pounds, so I embarked on a weight-loss program. I cut out the Roy Rogers roast beef sandwich, large fries, and chocolate milkshake at lunch and instead ate an apple and took a 2-mile walk. It took nearly two months to drop to 199 pounds, but the day I did, I began my running program: a slow lumber twice around the block. A year from the day I started running regularly, I weighed 162." --Richard Benyo, in his book, "Making the Marathon Your Event."

Appears I'll be spending another week on the treadmill training for the 2009 RNR Las Vegas Marathon, today's weather is typical of what I'll be facing throughout next week:

An excessive heat warning is in effect from 1 p.m. to 7 p.m. as temperatures are expected to reach 108 in parts of the Las Vegas Valley, the National Weather Service said. Friday's high of 109 was one degree short of the record set in 1944.

Today is my scheduled Medium-Long, Progressive, Run.

8:00 a.m. Medium-Long Run, Progressive. 13 miles. Time, 1:58. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles), last 7 miles at 6.6 mph (9:06 minute miles). Average heart rate: 150 bpm. Cardiac Drift: 157 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures.

Body felt very strong and could easily have ran faster! No aches nor pain, even my temperamental right ankle didn't ache.. Next week is a Recovery or Cut-back week and plan on running 10 miles, but at the same intensity.

19 Miles!!

Daily Quote: "Every athlete has a best racing weight which should be elucidated by trial and error. But the starting point for this is to aim for 10 per cent below the average weight for height. It is a long-established fallacy that because one runs every day one cannot be overweight for competition. We require about 2500 calories a day to exist, and if we run 10 miles a day at a steady pace (able to converse while running) we will burn and require a further 1000 calories. Thus if we consume 5000 calories a day, say, we are in the process of putting on weight! What's more, if we are big fat-content eaters we can even develop a paunch." --Frank Horwill, "Peak Performance" newsletter.

I've reached my racing weight goal of 170 pounds, and now plan to lower my weight to 165 pounds, which will be my lowest weight since the 1970's!! I wonder if I still have any old Disco clothes left in my closet?

Today's plan is to run my longest run this year, a 19 Miler!

8:00 a.m. Long Run, Progressive. 24 Hour Fitness, Rainbow & Alta. Life Fitness Treadmill set at a 1% grade. Time, 2:53. Overall pace, 9:06 minute miles. First four miles at 6.4 mph (9:22 minute miles), four miles at 6.5 mph (9:14 minute miles), four miles at 6.6 mph (9:06 minute miles), four miles at 6.7 mph (8:57 minute miles), and the last three miles was at 6.8 mph (8:49 minute miles). Average heart rate 156 bpm. Cardiac drift, 162 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures.

My right ankle is slightly sore, but overall my body is fine. My average heart rate is a little high for a long training run that should improve over the next 15 weeks. Thankfully next week is a cut-back or recovery week when I cut back on volume, but keep the intensity the same. Next Wednesday my long run will only be 15 miles.

170 Pounds!!

Daily Quote: "No man six feet tall and weighing 176lbs (79.8kg) will ever win the London Marathon, and it is unlikely that a woman five feet six inches in height and weighing 130lbs (58.9kg) will ever do so either. Why? To answer this we must consult Dr Stillman's height/weight ratio table. He fixes the non-active man's average weight for height with a simple formula. He allocates 110lbs (56.2kg) for the first five feet (1.524m) in height and 5 1/2lbs (2.296kg) for every inch (0.025m) thereafter. He is harsher with women, giving them 100lbs (45.3kg) for the first five feet and 5lbs (2.268kg) for every inch above this. --Frank Horwill, "Peak Performance" newsletter.

I have now reached my marathon weight goal of 170 pounds!

Thus, the above quote means that my non-active average weight is: 6 feet tall (1.829m) would be allocated 110lbs (50kg) plus 12 x 5½lbs (2.495kg), which comes to 176 lbs. BUT, since I'm an active runner what would be my ideal racing weight?

According to Frank Horwill, "These allocations are considered healthy guidelines for non-active people. However, a distance runner needs to weigh less, about 5 to 10 per cent less. This makes our 6 foot tall male requiring to be 8 to 17 lbs less than his 176 1bs, around 168 lbs to 159 lbs. And our female of 5ft 6ins should be around 6 lbs to 13lbs less, around 124 lbs to 117 lbs."

My achieving two Boston Qualifiers have given me a rough estimate on what my marathon weight should be. My last two Las Vegas Marathons were Boston Qualifiers and my weight was at 171 and 170 pounds respectively, hence, 170 pounds has been my marathon racing goal weight ever since. I now wonder if I should lose even more weight?!? I remember reading where Dr. Sheehan stated that the ideal marathon racing weight would be around two pounds for every inch...that would mean at my 72 inches I should weigh 144 pounds!! Perhaps within the next 15 weeks I could reach 165 pounds without losing strength in the process?

Today is my Recovery Run.

8:30 a.m. Recovery Run. 5 miles. Time, 49:10 minutes. Overall pace, 9:50 minute miles. 24 Hour Fitness at Alta and Rainbow. Life Fitness Treadmill set at a 1% grade, 6.1 mph. Average heart rate 139 bpm. Cardiac drift 145 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes. New Balance 720.

My average heart rate is a little too low even for a recovery run, and considering raising my next recovery run speed to 6.2 mph (9:40 minute miles). I feel well rested and tomorrow I'll be attempting my first 19 miler of the year!

Lactate Threshold Run

Daily Quote: "Lactate threshold training should be run at close to the pace that your currently race for 1 hour. For serious marathoners, this is generally 15k to half marathon race pace. Slower runners should run closer to 15k race pace on tempo runs; faster runners should run closer to half marathon race pace. This should be the intensity at which lactate is just starting to accumulate in your muscles and blood." --Pete Pfitzinger and Scott Douglas in the excellent book, "Advanced Marathoning."

I prefer doing my speedwork on Monday morning as I can get to bed earlier on Sunday night and with a relaxing Sunday can prepare mentally for a harder than usual workout for Monday.

8:00 a.m. Lactate Threshold Workout. 9 miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 2 mile warmup at 6.1 mph (9:50 minute miles.) 4 miles at 7.6 mph (7:54 minute miles.) 3 mile cooldown at 6.1 mph (9:50 minute miles.) Average heart rate, 156 bpm. Cardiac drift, 179 bpm. Shoes: New Balance 720.

Felt great to run much faster than my usual paces, felt hard, but could have run even faster. Depending how my body feels, I may increase my speed to 7.7 mph (7.48 minute miles) next week. I might be running faster with less effort as I'm now lighter, I'm currently 171 pounds...wonder how I would feel at 165 pounds?

SUMMARY: AUGUST 17-23, 2009

Daily Quote: "Bite off small chunks. Over a few years, you can double or triple your mileage, but increasing mileage too much at once is almost certain to lead to injury or overtiredness. Unfortunately, there's no scientific evidence indicating how much is safe to increase at one time. A commonly used, but unvalidated, rule of thumb is to increase mileage by no more than 1 mile for each training session that you run per week. For example, if you run six times per week, you would increase your mileage by up to 6 miles per week." --Pete Pfitzinger & Scott Douglas from their excellent book, "Advanced Marathoning."


SUMMARY: AUGUST 17-23, 2009

Finished my second week of marathon training with a total of 61 miles, which is my highest weekly mileage this year! I've added a Lactate Threshold Run into my routine and will continue to have one hard speed drill per week. I've continued my running streak and haven't had a day without running since February 14th. Only 15 weeks until the "2009 RNR Las Vegas Marathon!!"

I've lost another pound last week and I'm now 171 pounds on a six foot frame! My racing weight is 170 pounds and only need to lose one more pound before the marathon...geez, can I lose another pound and maintain my race weight within the next 15 weeks?!?

I accomplished three weight circuit sessions last week! As my marathon training mileage and intensity increases it's getting more difficult to find the time and energy to squeeze in the weight training. Starting next week I'll be only doing two weight sessions per week throughout the duration of my marathon training.

My sleeping patterns have been very good, which has been a struggle due to the extra mileage, nevertheless this year I won't sacrifice sleep so I can run more. Last year I did doubles (ran twice a day), but this year I plan on not doing any doubles nor have any 100 mile weeks. This year's plan is less mileage and more emphasis on quality runs. My morning heart rates have been the usual, approximately 38-41 bpm.

I've been blogging less due to marathon training, but hope to as least post my key workouts and week summaries throughout the next 15 weeks.

A short recap of last week's training:
Monday: Lactate Threshold Run, 9 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, 18 miles.
Thursday: Recovery Run, 5 miles. Weight Circuit Training.
Friday: Recovery Run, 6 miles.
Saturday: Medium-Long Run, 11 miles.
Sunday: Recovery Run, 6 miles. Weight Circuit Training.
Total Weekly Mileage: 61 miles.

18 Miler!!

Daily Quote: "The long run should, as much as possible, approximate the course on which you will run your marathon. If the marathon you've entered is an urban one, at least half of your long runs should be don on urban courses so that your body can become used to and familiar with the challenges of urban running, especially the uneven and interrupted running surface." --Richard Benyo, from this book, "Making the Marathon Your Event."

I'm still running on the treadmill, today's outside temperature was 105 degrees, but hope to be back on the roads in September. The new "2009 RNR Las Vegas Marathon" course no longer passes near my home in NW Las Vegas, the closest point to my home are the cross streets of Torrey Pines Road and Lindell Road, which is four miles away.

Today is my longest run of the year, an 18 miler!!

8:00 a.m. Long Run, Progressive. 24 Hour Fitness, Rainbow & Alta. Life Fitness Treadmill set at a 1% grade. Time, 2:44. Overall pace, 9:07 minute miles. First four miles at 6.4 mph (9:22 minute miles), four miles at 6.5 mph (9:14 minute miles), four miles at 6.6 mph (9:06 minute miles), four miles at 6.7 mph (8:57 minute miles), and the last two miles was at 6.8 mph (8:49 minute miles). Average heart rate 154 bpm. Cardiac drift, 160 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures.

No aches nor pain and run felt comfortable until the last two miles when I became very tired and had to fight negative thoughts of ending the run. The gym was warmer than usual and drank the whole 32 ounce bottle of Cytomax by mile 16; should bring about 16 ounces of more fluids next week

Next week I'll attempt a 19 miler, but at a little faster speed.

Strength Training

Daily Quote: "Resistance training can improve running performance by increasing the force that your slow-twitch muscle fibers develop. This requires relatively low resistance and high repetitions. Lifting to increase muscle size is counterproductive to endurance (and particularly marathon) performance. --Pete Pfitzinger and Scott Douglas, from their excellent book, "Advanced Marathoning."

Bosco had asked me about my own weight circuit training at about.com running/jogging forum site, the following is my response:

Howdy Boscho!
I'm happy to answer your questions, but it's probably as boring to read as watching paint dry!
My gym, 24 Hour Fitness, has a weight circuit training program called "Xpress Zone," which is a series of exercises designed in a specific order to maximize a full-body workout in a short period of time. It is designed to incorporate strength training and cardio simultaneously. The Xpress Zone is designed as a circuit, 10 machines set in a semi circle, and I'll go from exercise to exercise in a predetermined order. The Xpress Zone is designed to last 24 minutes -- 2 complete circuits of 15 reps, but I must admit some days the circuit would take me about 30 minutes.
I'm a little embarrassed at the poundage of the weights, keep in mind I'm not trying to build bulk, but strength...and I'm 57 years old. The following is the order of the circuits and the weights I'm currently lifting:
1. Abdominal Crunch, inclined bench, 25 reps.
2. Leg Press, 120 pounds, 15 reps.
3. Leg Extension, 75 pounds, 15 reps.
4. Leg Curl, 70 pounds, 15 reps.
5. Chest Press, 70 pounds, 15 reps.
6. Shoulder Press, 40 pounds, 15 reps.
7. Tricep Extension, 50 pounds, 15 reps.
8. Lat Pull, 90 pounds, 15 reps.
9. Bicep Curl, 50 pounds, 15 reps.
10. Low back extension, 25 reps.
I normally strive to do three weight circuit session per week, but during marathon training season I'll just do two sessions. June I had problems with a sore right shoulder and stopped upper body workouts for three weeks; I did continue doing lower body workouts during the shoulder recovery. My shoulder now appears to be fine, but taking it easy on the shoulder press machine.
You asked, "How do you feel during weight circuit workout and how do you feel next day?" I would do the weight circuit sessions immediately after work, and must admit it can be a struggle to arrive at the gym after working 12-hours. Once I get started into my fast routine I feel much better, I'm not relaxed, and muscles do tingle a bit. My heart rate is elevated during the second circuit to about 75-80% of my maximum heart rate. After the session I'm a soaking, sweaty mess and take a quick shower. I then leave for home and then collapse in bed. I sometimes feel sore the next day, but realize it's just DOMS, (unless it's a lasting pain like my right shoulder).
You also asked, "Did your strength training ever interfere with your running routine? What benefits have you noticed from such a training so far?" I don't allow my strength training to interfere with my running routine as running is my passion, lifting weights for me is just a necessary chore like brushing teeth. Also I don't do circuit training and running at the same time, it's separated by about eight hours. Some days after a circuit training I may be exhausted or a little sore, but I just shoulder onwards. Thankfully no lower body injuries due to weight lifting that would affect my running. I did have a non-exercise related knee injury when a passenger hit my knee with a heavy luggage bag...I believe my weight training helped me not have such a severe injury and could bounce back after a couple of months. I also believe I'm less inclined for running injuries as my muscles are more balanced due to weight training. Therefore the benefits are not noticeable, except I don't get running injuries even though I run seven days a week.
WAKE UP EVERYBODY!! My boring exercise report is now over.
Happy trails, Bruce

Today is something different, I'll be doing a speed workout called, "Lactate Threshold," which is a tempo run at about my half-marathon pace.

8:30 a.m. Lactate Threshold Workout. 9 miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 2 mile warmup at 6.1 mph (9:50 minute miles.) 4 miles at 7.6 mph (7:54 minute miles.) 3 mile cooldown at 6.1 mph (9:50 minute miles.) Average heart rate, 155 bpm. Cardiac drift, 177 bpm. Shoes: New Balance 720.

Tough run!! This is my first Lactate Threshold workout since last Spring. I did have a little ache on my right ankle, but nothing serious, and will ice it tonight as a precaution.

SUMMARY, AUGUST 10-16, 2009

Daily Quote: "To function safely in the heat, your body needs the sodium, potassium and other nutrients in these and other salty foods. In the hours before a workout or race, I constantly sip water and Cytomax. The last hour or two before a hot run, I drink at least 16 ounces of sports drink." --Ron McCracken, article, Running Hot: "How To Stay Hydrated On Long Summer Runs," Running Times Magazine, July/August 2009, pg 25.

Sad to say, I don't hydrate much before my long runs as I just don't have the time to prepare hours before. Normally, I would awake at 7:00 a.m., eat a quick breakfast of Cheerios and bananas with low-fat milk, a small glass of grape juice, than rush to the gym and start running by 8:00 a.m. I guess the low-fat milk and juice does offer a little hydration, but nothing like Ron's above quote. Currently I've been drinking a small swallows of Cytomax every two miles (about 16 ounces per hour) with good results.

Today is a Recovery Run as I ran 12 miles yesterday; decided a quick and easy five miler should do the trick.

SUMMARY, AUGUST 10-16, 2009

Finished my first week of marathon training with a total of 58 miles. Felt strong and ready for all runs with no aches nor pain! I've continued my running streak and haven't had a day without running since February 14th. Only 16 weeks until the "2009 RNR Las Vegas Marathon!!"

I hadn't lost any weight last week, but didn't gain weight either...I'm still 172 pounds on a six foot frame. My racing weight is 170 pounds and only need to lose two more pounds before the marathon!

I accomplished three weight circuit sessions last week! It was tough motivating myself to hit the gym early Saturday morning after work, but once I started lifting weights my body and mood responded very well, it was like all the work stress that accumulated during the week melted off me.

My sleeping patterns have been very good, which is a little surprising as I trained hard due to my first marathon training week! Whatever I'm doing right I hope to continue it. My morning heart rates have been approximately 38-41 bpm.

Next week I'll be adding a couple more miles as well as slightly increasing my speed during the longer runs.

A short recap of last week's training:
Monday, General Aerobic Run + Speed, 8 miles.
Tuesday, Recovery Run, 6 miles. Weight Circuit Training.
Wednesday, Long Run, Progressive, 17 miles.
Thursday, Recovery Run, 5 miles. Weight Circuit Training.
Friday, Recovery Run, 5 miles.
Saturday, Medium Long Run, 12 miles. Weight Circuit Training.
Sunday, Recovery Run, 5 miles.
Total Weekly Mileage: 58 miles.

Hydration

Daily Quote: "It's good to be loaded [on carbohydrates] for a hot-weather race or workout, from both a hydration standpoint and an energy standpoint. The body stores 2.7 grams of water for every gram of carbohydrate. A lot of people are chronically dehydrated. People just have a tendency to avoid drinking water." --Kyle Heffner, exercise physiologist, and a friendly rival of Rodgers in the 1970s and '80s. Quoted from Running Times Magazine, article "Running Hot, How To Stay Hydrated On Long Summer Runs" July/August 2009, pg 26.

My own hydration experiments this summer on the treadmill is going well. I've been testing the hydration beverage, Cytomax (that will be on the 2009 RNR Las Vegas Marathon course) and discover I no longer need to take along Sport Beans as Cytomax covers all my energy needs. I've been drinking about 16 ounces of Cytomax per hour, but may not need as much beverage during the marathon. Since the gym's temperature is around mid 70's Fahrenheit it's warmer than my marathon in December, which normally starts around the low 40's and ends around mid 60's, I may not need to take Cytomax as often. During the race itself I'll allow my thirst be my guide and strive to drink a small swallow every two miles.

Both Thursday and Friday were Recovery Runs of five miles each, today is a Medium-Long Run at a faster progressive pace. During base training I would have ran my Long Run on Wednesday and my Medium-Long Run on Friday with just one rest day between, but during marathon training with longer miles and faster speeds my old body needs two consecutive Recovery Runs, hence the Medium-Long Run is pushed to Saturdays. I'll strive to start these Saturday runs as soon as possible with the hopes my wife sleeps later and doesn't feel deprived.

8:00 a.m. Medium-Long Run, Progressive. 12 miles. Time, 1:49. Overall pace, 9:12 minute miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles), last 6 miles at 6.6 mph (9:06 minute miles). Average heart rate: 149 bpm. Cardiac Drift: 154 bpm. Shoes: Nike Air Structures.

Body felt strong and comfortable with the faster pace, next week will increase the Medium-Long Run speed a tad faster as my body slowly adapts.

The Future of Treadmills

Daily Quote: "The first ANT + treadmill, from Woodway, hits ritzy gyms this fall; less-pricey models arrive next year. Future treadmills could let an ANT + watch share data stored during outdoor runs, like incline, to re-create favorite routes indoors. Woodway Desmo Elite Treadmill, cost: $12,350." --Popular Science, July 2009, pg 22.

I hope my gym, 24 Hour Fitness, will purchase these next generation treadmills soon as I couldn't possibly purchase one for my home! It would be so very cool to be able to run my favorite routes and race courses indoors.

Yesterday I did a very easy six mile Recovery Run and now ready for a harder run. Last week was a cut-back week, but today I'm back to where I left off two weeks ago...a 17 miler.

8:00 a.m. 24 Hour Fitness, Alta and Rainbow location. Long Run. Life Fitness Treadmill set at a 1% grade. 17 miles. Time, 2:42. First 8 miles at 6.2 mph (9:40 minute miles), next 9 miles at 6.3 mph (9:31 minute miles). Average heart rate: 147 bpm. Cardiac Drift 155 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720.

Body felt great and could have easily gone faster and farther. I'll be gradually increasing my speed for my long runs and incorporating marathon pace miles as well. Next week will be an 18 miler.

First Day of Marathon Training

Daily Quote: "Besides gaining enough baseline endurance to complete the distance, now your concerns turn to matters such as how fast to do your long runs, what types of interval sessions to do, how to manipulate your diet for maximum performance, how to schedule hard workouts to allow both progress and recovery, and so on." --Pete Pfitzinger and Scott Douglas, from their book "Advanced Marathoning," which is my main marathon training source.

I'll be roughly incorporating the marathon training schedules in the book "Advanced Marathoning" for my upcoming "2009 Rock n' Roll Las Vegas Marathon," changing distances and speed workouts depending how my body reacts. I have only 17 more weeks before the marathon!!

My base training is now over and will focus less on hill programs and more on speed drills like strides, tempo runs, and intervals as my marathon training gains momentum.

8:00 a.m. General aerobic + speed. 24 Hour Fitness Gym on Rainbow and Alta, Life Fitness Treadmill set at a 1% grade. 8 miles at 6.6 mph with 10 x 100 meter strides at 9.0 mph. Average heart rate, 151 bpm. Cardiac drift, 177 bpm. Shoes, Nike Air Structures.

I felt eager and strong throughout the run with no aches nor pain...all systems are GO!!

SUMMARY: AUGUST 3-9, 2009

Daily Quote: "My athletic world had to be a balance of four quarters: emotional, physical, mental, spiritual. I had to be balanced every day -- you can't train at 100% if you're emotionally upset." --Rod Dixon, quoted from Roy M. Wallack's excellent book, "Run for Life."

I find that I don't become as emotionally upset as I've been in the past primarily due to running. I'm more balanced than I've ever been and hard to believe that I once had been taking depression medicines. My own four quarters; emotional, physical, mental and spiritual is well balanced. Life is good.

Today is my last cut-back recovery week workout, an easy Recovery Run.

8:30 a.m. Recovery Run. 5 miles. Time, 50 minutes. Overall pace, 9:50 minute miles. 24 Hour Fitness at Alta and Rainbow. Life Fitness Treadmill set at a 1% grade, 6.1 mph. Average heart rate 141 bpm. Cardiac drift 145 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes. New Balance 720. Felt comfy and relaxed as I flowed through the workout. Tomorrow I'll start my training for the 2009 Las Vegas Marathon.

SUMMARY: AUGUST 3-9, 2009

Finished fourth and last week of base training, which was a cut-back week of only 46 miles. I've continued my running streak and haven't had a day without running since February 14th. Next week I start training for the 2009 Las Vegas Marathon, only 17 weeks away!! I'm going to be hard pressed to maintain this blog as working as a cabbie 12 hours a day and putting in the training miles is time consuming, but I'll do my best to keep everyone abreast of my training and keeping me accountable.

My last four weeks of training:
1st week, July 13-29: 56 miles.
2nd week, July 20-26: 57 miles.
3rd week, July 27-August 2: 59 miles.
4th week, August 3-9: 46 miles.

I've lost one pound and now weight 172 pounds on my six foot frame. My racing weight is 170 pounds and only have two more pounds to lose, which will be easy to achieve during my upcoming marathon training.

I accomplished three weight circuit sessions last week! My right shoulder feels good and have returned to full strength on the weights. Lifting weights is easy to achieve during a cut-back week and don't know if I can maintain three sessions during my upcoming marathon training. I'll do my best.

My sleeping patterns have been very good, which is easy during a cut-back week. I'm still sleeping 7-8 hours nightly and I've been able to get extra rest during the weekends due to long afternoon naps. My morning heart rates have been approximately 38-41 bpm.

A short recap of last week's training:
Monday: Hill Program, 4 miles.
Tuesday: Recovery Run, 5 miles. Weight circuit training.
Wednesday: Long Run, 13 miles.
Thursday: Recovery Run, 5 miles. Weight circuit training.
Friday: Recovery Run, 5 miles.
Saturday: Medium-Long Run, 9 miles. Weight circuit training.
Sunday: Recovery Run, 5 miles.
Total Weekly Mileage: 46 miles.

Cut-Back Long Run

Daily Quote: "It all started to unfold for me. I realized that the marathon is an economy run--and you're like an economy car. Pretend that there's an egg under the accelerator. No surging. Get a cadence. Monitor yourself. Am I overstriding? This is a thinking game, a game of chess." --Rod Dixon, comments of his first trial marathon, "The Children's Hospital City of Auckland Marathon;" quoted from Roy M. Wallack's excellent book, "Run for Life." By the way, Dixon's time for that first marathon, 2:11:21!!

The imagery of the Rod Dixon's above quote struck a chord in me, maybe it's because I'm a heavy footed cab driver, or perhaps due to my being a USCF Chess Expert. I shouldn't run like I drive my taxi with the pedal to the medal! (just in case, I'm kidding Checker Cab Supervisors) En Passant!!

Yesterday was a short Recovery run of five miles and now prepared for a harder workout. This week is a Recovery Week and today will be a cut-back Long Run, but at the same intensity.

8:00 a.m. 24 Hour Fitness, Alta and Rainbow location. Long Run. Life Fitness Treadmill set at a 1% grade. 13 miles. Time, 2:04. First 6 miles at 6.2 mph (9:40 minute miles), next 7 miles at 6.3 mph (9:31 minute miles). Average heart rate: 147 bpm. Cardiac Drift 155 bpm. (Note: my maximum heart rate is 190 bpm) Drank 22 ounces of Cytomax during run. Shoes: New Balance 720.

I was on cruise control; body felt relaxed and strong with no soreness nor aches. Felt like I was floating over the treadmill as I listened to the library's CD, "Bowie at the Beeb," by David Bowie.

Next week I'll return to running 17 miles, but at a tad faster speed.

Reduced Hill Program

Daily Quote: "In Periodization, deliberate rest and recovery is planned, too. That's because your body actually consolidates the gains of your workouts during downtime, Hard workouts in particular must be followed by rest and easy "recovery" workouts. Technically, the body doesn't get stronger during a workout; it gets broken down. It is during rest when it repairs and rebuilds itself stronger." --Roy M. Wallack, from his excellent book, "Run for Life."

This week is a cut-back week therefore a shorter Hill Program, decided four miles would be appropriate. The treadmill's Hill Program challenges me with intervals of multiple hills and valleys with each hill becoming progressively more difficult.

8:30 a.m. 24 Hour Fitness Gym, Alta & Rainbow location. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.3 mph (9:31 minute miles) for 4 miles. Time, 38:04 minutes. Average heart rate, 156 bpm. Cardiac drift, 161 bpm. (Note: my maximum heart rate is 190 bpm) Drank 16 ounces of Cytomax during the run (the featured drink at this year's "2009 Rock n' Roll Las Vegas Marathon"). Shoes: New Balance 720.

No aches nor pain and my heart rate was well below the threshold zone. The time appeared to fly and didn't realize until the automatic treadmill cooldown that my workout was finished! Unusual for me to feel so refreshed after a hill program.

SUMMARY, JULY 27 - AUGUST 1, 2009

Daily Quote: "One thing I wanted to mention is I think that running and longevity is not all that common. If you look at some of these big races -- the marathons and half marathons with 20,000 runners, and you look at the age-group listings, and interesting drop-off pattern tends to arise. If you look at the guys in the 50-55, and the 56-60, and the 61-65, very roughly speaking, the number of participants in each group drops by about a third of half each time. For example, if there are 60 in the 55-59, there'll be 30, maybe 30 in the 60-65. And it keeps cutting That means, since I'm now 67, my chances of running into the next age-group are 50%. That's pretty sobering. That means you have to be careful to avoid hurting yourself." --Tom Osler. From the chapter called, "Tom Osler, The Historian," in Roy M. Wallack's book "Run for Life."


I am careful about not injuring myself running and have used the hard/easy method of training as well as keeping a close eye on my morning heart rates, I also track mileage on my training shoes and will discard them after 500 miles. Nevertheless, I do take chances...for example I run seven days a week, granted my easy recovery days are ran very easily, but I'm still logging many miles on my body. I'm also very competitive and when I race I'll run as hard as possible, but I've reduced my races to one marathon per year and a sprinkling of 5k and 10k races during the Spring season so I don't overdue the pounding.

My main goal should be to run for the rest of my life and maintain a fit and healthy lifestyle. Maybe in the future I should return to running 5-6 days a week and reduce my intensity of my races? Naw, I'm still having too much fun running and racing!

Today is a General Aerobic Run and look forward to my cut-back week that starts tomorrow!!

9:30 a.m. General Aerobic Run, 8 miles. Time, 1:16. Overall pace, 9:31 minute miles. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. All eight miles at 6.3 mph (9:31 minute miles) Average heart rate 145 bpm. Cardiac Drift 151 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.

Last week I ran my General Aerobic Run at a 9:40 minute pace...today I increased my pace to 9:31 minute miles and my heart rate shows I've adapted to the faster speed. Next week is a cut-back week, I'll reduce the mileage, but maintain the same intensity.

SUMMARY, JULY 27 - AUGUST 1, 2009

Finished third week of base training and ran a total of 59 miles. I've continued my running streak and haven't had a day without running since February 14th. This coming week is my scheduled cut-back week, which is timely as my morning heart rates last week were higher than normal. Only 18 weeks until the 2009 Las Vegas Marathon. I'll start my marathon training in two weeks.

I haven't lost nor gain any weight last week and still weigh 173 pounds on a six foot frame. My racing weight is 170 pounds and only have three more pounds to lose, which will be easily to achieve during my upcoming marathon training. I might not have lost weight last week due to my return to weight circuit training.

I accomplished two weight circuit sessions last week, but at much lighter resistance as to allow my right shoulder to return to full strength. I plan on lifting weights three times next week.

My sleeping patterns have been good, especially Saturday when I slept late for nine hours. My morning heart rates have been erratic, and had a high of 55 bpm last Wednesday, my normal morning heart rates range between 38-41 bpm. This coming week is a cut-back week and my heart and body should be fully rested as I prepare for the next cycle of training.

A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, Progressive, 17 miles.
Thursday: Recovery Run, 6 miles.
Friday: Recovery Run, 5 miles. Weight Circuit Training.
Saturday: Medium Long Run, 11 miles.
Sunday: General Aerobic Run, 8 miles.
Total Weekly Mileage: 59 miles.

Lower Morning Heart Rate

Daily Quote: "I've heard of Chi Running and the Pose Method, but they don't impress me very much because I think running is a very natural motion. We were born to run--it comes naturally. You can overstride and understride. But if you just leave your body alone, concentrate on moving quickly but effortlessly, then it will just figure out the right way to do it. I've tried to concentrate on being completely relaxed. That seemed to be the key. --Tom Osler. From the chapter called, "Tom Osler, The Historian," in Roy M. Wallack's book "Run for Life."

I finished the book "Chi Running" last week and somewhat agree with Tom Osler's above quote, but did find the book helpful when it came to hill running...my previous natural style of running hills was difficult and ineffective, undoubtedly because I don't run hills much in the Las Vegas valley.

Today my morning heart rate has returned to more normal 41 bpm and was able to complete my weeks' Medium Long Run. My morning heart rate was probably spiked on Thursday morning due to Wednesday's tough Long Run ran progressively for 17 miles. Here's how my morning heart rates were this week.

Monday: 41 bpm.
Tuesday: 39 bpm.
Wednesday: 40 bpm.
Thursday: 55 bpm.
Friday: 49 bpm.
Saturday 41 bpm.

I didn't set my alarm clock this morning and allowed myself to sleep late as to allow my heart and body to fully recover. Slept nine hours!! I must have really needed the rest and was thankful that my morning heart rate has returned to normal. I didn't realize how busy my local gym was at 11:00 a.m. on a Saturday morning! I always find it funny seeing cars circling the gym as to find a closer parking spot to the front door.

11:00 a.m. Medium Long Run. Medium-Long Run, progressive. 11 miles. Time, 1:44. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. First four miles at 6.1 mph (9:50 minute miles), next seven miles at 6.2 mph (9:40 minute miles.) . Average heart rate 147 bpm. Cardiac Drift 153 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures. No aches nor pain and was easily able to stay within my heart rate zone.

I had originally planned to have my speed increased to 6.3 mph, but decided against it due to my erratic morning heart rates. Next week is my scheduled cut-back week (Every fourth week is a Recovery Week) and should give me extra recovery and lower morning heart rates.

Leo Cunningham posted on yesterday's comment page the following: "I enjoy your blog (especially your intro quotes) and, not trying to hijack it, wondered if you (or your followers) knew anything about the Hoover Dam Marathon put on by Callico in October. Recognizing the subjectivity of the question, I am particularly curious about how hilly the course really is. I would appreciate any input." I've yet to run any of Calico's races, but I do know the Hoover Dam area well, it's pretty much gentle rolling hills, but the converted railroad track's trails that go through the tunnels are a slight elevation (naturally for the trains) and the loose gravel makes for tough running. The temperatures are extreme in the summer months, thankfully the race is in October and the temperatures should be around the mid 70's. Hopefully someone else who has ran or volunteered for Calico could enlighten us both! Your question tempts me to consider the half marathon portion as a warm-up race for December's "Rock n' Roll Las Vegas Marathon!!"