Intervals, a Change of Pace.

Daily Quote: "Happiness is your dentist telling you it won't hurt and then having him catch his hand in the drill." -- Johnny Carson

I've been taking ibuprofen every four hours since yesterday morning, my jaw feels much better, but don't know how it'll feel once I stop medicating. I'm hoping that the jaw is just sore because I either flossed too vigorously, or chomped down on a popcorn kernel too hard. I hate visiting the dentist and doing everything possible to avoid it.

This morning decided on something totally different for a change, visiting the gym and doing intervals on the treadmill.

9:00 a.m. Intervals. 24 Hour Fitness, Rainbow/Alta location. Life Fitness Treadmill set at a 1% grade. Warmup, 1 mile at 6.0 mph. Intervals, 4 x 1/2 mile at 8.0 mph. Recovery Intervals, 1/4 mile at 6.0 mph. Cooldown, 1 mile at 6.0 mph. Average heart rate, 166 bpm. Cardiac drift, 185 bpm. (note: my maximum heart rate is 190 bpm.)

Nice to know I still have some fast-twitch muscles left! I have maybe two good months of nice morning weather before I'm forced on the treadmill for the duration of summer...perhaps 5k or 10k races before summer?

Thanks for all your supporting comments with my decision on not running the "Labor of Love 50k" race...your thoughts were very helpful. In retrospect I now believe I made the right decision.

Sleepless Night

Daily Quote: "If you're running in the early morning or at night, even at dusk, wear white, yellow, or orange clothes. Also, make sure you have reflective gear on. Although some items (running shoes, jackets) already have reflective pieces on them, it doesn't hurt to add more." --Christine Luff, about.com guide.

Couldn't sleep last night due to sore lower jaw. I've had problems with my jaw since I was eleven years old when my step-father broke it with a heavy steel can during one of his many drunken bouts. The jaw became severely infected in December 2006 and had the jaw bone partially replaced, but now appears to be infected again. Decided to go for an easy run during the early morning hours as to distract myself from the pain. I'll be taking ibuprofen every four hours today and if that doesn't work I'll be calling my dentist tomorrow.

3:00 a.m. Easy Run. 6 miles. Time, 58:22. Overall pace, 9:43 minute miles. Out and back on Torrey Pines Road (traverses the Las Vegas Marathon route). Clear, 57 degrees, wind NNE at 3 mph. Average heart rate, 144 bpm. Cardiac drift, 149 bpm.

I took the normal precautions with running at night by wearing reflective clothing, didn't listen to music, and carried my cell phone just in case. Torrey Pines Road is well lighted and didn't need to carry or wear lights.

I'm going back to bed and hope to sleep a little before work at 12:00 p.m. It's going to be a very long night at work. I now regret taking last Friday off as I may need time off if I need extensive dental surgery again.

Labor of Love 50k Race

I arrived at the designated bus stop at 5:00 a.m. Waited inside the bus for 25 minutes and then was shuttled to the race start. The race was to start at 6:00 a.m., and many of us runners hid inside a rental cargo truck as to stay out of the wind.

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. My decision was made easier by my not pre-registering, hence my decision didn't cost me any money.

I feel like such a wimp. Back to the drawing board.

SUMMARY, APRIL 13-19, 2009

Daily Quote: "Don't over-taper your workouts before a big race. Drop 90 percent of your peak workout three weeks from the race date, to 75 percent at two weeks, and to 65 percent the week before." --Marty Jerome

My taper isn't anything like the above quote, as I'm only tapering for two weeks, next week will be around 60 percent just before the race. Realize that I'm not intending to actually "race" the "Labor of Love 50k" as I'm treating this adventure as a learning experience and hope to just finish the race in one piece.

Today is a Recovery Day, as I continue my tapering, only six more days until "The Labor of Love 50k Race"!!

8:45 a.m. Recovery Run. 6 miles. Time, 58:21. Overall pace, 9:43 minute miles. Out and back on Lindell Road. Sunny, 75 degrees, Wind SW at 7 mph. Average heart rate, 142 bpm. Cardiac drift, 149 bpm. (Note: maximum heart rate is 190 bpm.) Body feels loosey-goosey and fancy free...I felt very strong today and seemed to float over the roads rather than running. I have so much energy I may burst.

I'm going to need more sunscreen, this week the temperatures will be in the mid 90's throughout the week. I did get a bit of a sunburn today at the tip of my nose.


SUMMARY, APRIL 13-19, 2009


Last week was a taper week and ran 56 miles. I've continued my running streak and my last day off from running was February 14, 2009. I hope to avoid any diversity that comes my way...I may bundle myself in a cocoon when I'm driving my cab this week!

I'm happy to report that I've returned to doing three weight circuit sessions last week, undoubtedly my reduced mileage is helpful with my weight training. Sadly, no weight training this coming week as to avoid any possible injuries or burnout. Every muscle and joint in my body is going to be well rested before the race.

My body weight is 177 pounds on a six foot frame, which is heavier than I had planned before this race, I had hoped to be <170 pounds. Oh well, I'll do the best with the body that I have, maybe my extra fat will be much needed fuel for a 50k race?

I've been sleeping at least 8 hours daily and several days managed a 20-30 minute nap! My morning heart rates continue to be good, 39-42 bpm.

A short recap of last week's training:
Monday: Recovery Run, 6 miles. Weight Circuit Training.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, plus hills, 9 miles.
Thursday: Recovery Run, 6 miles. Weight Circuit Training.
Friday: General Aerobic Run, 8 miles.
Saturday: Medium Long Run, 15 miles.
Sunday: Recovery Run, 6 miles. Weight Circuit Training.
Total weekly mileage: 56 miles.

Tapering

Daily Quote: "Tapering can be both challenging and fun. It is tough to not run as much because I love to train hard, but it is fun to feel all the extra energy. I often think to myself when I am tapering, 'So this is what it feels like to be a normal person.' During marathon training I am so tired and drained." --Ryan Hall, U.S. Olympic Marathoner who will be running the Boston Marathon this month.

My tapering is coming along well, I'm so full of energy and excitement that I wish my "Labor of Love 50k Race" is this Saturday rather than on April 25th. I'm treating this ultra-marathon training like it's a regular marathon and tapering similar to what I've done in the past, which was somewhat successful, as they say, "...if it's not broke don't fix it."

Good news, yesterday, Checker Cab had given me permission to have the day off on Friday, April 24th, which means I can get a full night sleep before the race!! Everything is falling into place, now if I can just remain injury free when I reach the starting line.

My blog does take second place to my training, hence I haven't been keeping up with my posts. So little time, so much to do. Anyways, since my last post my training has been:
Tuesday, Recovery Run, 6 miles.
Wednesday, General Aerobic Run, plus hills, 9 miles.
Thursday, Recovery Run, 6 miles.
Friday, General Aerobic Run, 8 miles.

Tomorrow I plan on running a 15 miler, which will be my longest run for the week.

SUMMARY, APRIL 6-12, 2009

Daily Quote: "If there is such a thing as the glamorous part of training, then it has to be intervals and tempo work. The long, easy runs are usually dull, and many a runner wants to get a long run over sooner rather than later. Unfortunately, the long, slow miles give you a solid, efficient, aerobic-fuel system that cannot be attained with short runs. Not only this, but jumping into speed work or races too early in a season without first building an aerobic base is the fastest way to get an injury." --Keven Polin, from his article, "10 Classic Mistakes Even Experienced Marathoners Make," Marathon & Beyond Magazine, Mar/Apr 2009, pg 35.

Today is the beginning of my two week taper for the "Labor of Love 50k Race!" Scheduled myself today a very easy Recovery Run as I ran high mileage during the weekend.

8:00 a.m. Recovery Run, 6 miles. Time, 59:22. Overall pace, 9:53 minute miles. Out and back on Alta Road (the main bike route to Red Rock Canyon). Partly Cloudy, warm, 63 degrees, winds SE at 6 mph. Average heart rate, 140 bpm. Cardiac drift, 147 bpm. (Note maximum heart rate is 190 bpm. Body felt surprisingly well considering how I pushed myself hard during the weekend, I didn't even get a blister.

After my run I felt burned out and exhausted, thank goodness I begin my taper this week...just in the nick of time!!


SUMMARY, APRIL 6-12, 2009


Last week ran a total of 73 miles, which is my highest weekly mileage since last November! I've continued my running streak and my last day off from running was February 14, 2009. This week I'll start my two week taper for the "Labor of Love 50k Race."

I only accomplished two weight circuit session this week as I didn't have the time to squeeze it in during the holiday weekend. The next two weeks I'll be tapering my mileage and should have enough time for an additional weight session.

My body weight has jumped to 179 pounds, I know that I ate too much during the holiday weekend, and the family buffet at Ely's was my undoing...will focus on cutting some calories this week.

I was able to sleep 7-8 hours nightly last week and my morning heart rates were good, 39-41 bpm; my heart rates were a little surprising as I upped my mileage substantially and expected my heart to reflect that fact.

A short recap of last week's training:
Monday: Recovery Run, 6 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Medium-Long Run, 13 miles.
Thursday: Recovery Run, 6 miles. Weight Circuit Training.
Friday: General Recovery Run, 8 miles.
Saturday: Long Run, 22 miles.
Sunday: General Aerobic & Trail Run, 10 miles.
Total weekly mileage: 73 miles.

Red Rock Canyon

Daily Quote: "Club running offers a world of possibility: new races, new distances, new competitors, new teammates, new coaching, new fans, and new terrain. These changes are often what you need to ignite your passion once more." --Michelle Rafferty, from the article, "One Manhattan Girl's Reflections on Joining a Team," Running Times Magazine, May 2009, pg 55.

Yesterday I ran 22 miles and decided today to meetup for my first run with "The Wild Bunch Running Meetup Group" for an easy 13 miles around the Red Rock Canyon Loop. We were to meet at the Red Rock fee station at 8:00 a.m., but nobody was there. I waited for about ten minutes and decided to start off on my own. I saw a trail cutoff from the road called "Calico Basin Trail," and thought what a great day for a trail run. I ran 5 miles out on the trail that was extremely hilly and rocky, a real test on my ankles, decided to run back 5 miles on the paved road to the Visitor Center.

8:10 a.m. Red Rock Canyon. 10 miles (half on trails) Time 1:50. Overall pace, 11:02 minute miles. Partly Cloudy, 49-53 degrees, with winds east at 9 mph. Average heart rate, 149 bpm. Cardiac drift, 155 bpm. Both my ankles are a little sore as my body isn't accustomed to hilly and rocky trails, but should be o.k. tomorrow with consistent icing.

I hope to try and run with the Wild Bunch again. I realize it is Easter and many probably couldn't make it.

Fresh and Frisky

Daily Quote: "For you serious, hard-charging veterans, keep in mind that less can, indeed, truly be better. You may not need to follow a seemingly interminable 15-20 week training program. My experienced marathoners usually follow a 12-week plan. Of course, the workout components very greatly from one runner to another, depending on their strengths and weaknesses. However, I've learned that being a tad undertrained, but fresh and frisky, is better than being overtrained and toasted at the starting line." --Roy Benson, MPE, from his article "Short-Season Marathon Training: A Lesson from the 100th Boston" in Running Times Magazine, May 2009, pg. 28.

I haven't had the high weekly mileage that I normally would have before a marathon, not alone for my very first ultra-marathon, and often wonder how much I'm undertrained. Roy Benson's quote above has me thinking that my current 60+ mileage weeks should be sufficient and at least I'm not overtrained...I am indeed "fresh and frisky!"

Only 17 more days before the "Labor of Love 50k" race and my employer, Checker Cab Company, still hasn't approved my having the night off before the race. Oh well, I will run this race whether or not I have a full night of sleep. I drive my cab until midnight, and the race starts at 6:00 a.m. (the organizers wish the runners to be at the start around 5:00 a.m.) I'm thinking that if I must work Friday night I'll be able to sleep approximately four hours before the race. I usually sleep fitfully before a race anyway and not overly concerned about sleep-racing.

Today is my Medium Long Run.

8:00 a.m. Medium Long Run. 13 miles. Time, 2:02. Overall pace, 9:24 minute miles. Out and back on Lindell Road. Partly Cloudy, 57-61 degrees, Wind SW at 14 mph, with 22 mph gusts. Average heart rate, 143 bpm. Cardiac drift, 149 bpm. Body feels excellent, no aches nor pain, and felt like I could run easily run faster and longer. I'm in excellent spirits and anxious to start racing again. I'm getting accustomed to running in the wind, but know I'll undoubted suffer allergy symptoms at work tonight.

SUMMARY, MARCH 30 - APRIL 5, 2009

Daily Quote: "Regular, moderate exercise (along with healthier eating and stress-management techniques) reduces inflammation throughout your body, including in your brain, and also reduces the incidence of tiny strokes that can impair your ability to think clearly. In addition, levels of beneficial neurotransmitters such as dopamine, serotonin, and norepinephrine are higher in those who exercise. These, in turn, may help depression, elevate mood, and help you focus better. --Dean Ornish, M.D., from his insightful book, "The Spectrum."

Today is a Recovery Run as I had ran a tough 20 miler yesterday and could really use the recovery.

8:45 a.m. Recovery Run, 6 miles. Time, 58:27, Overall pace, 9:44 minute miles. Out and back on Alta Road, which is the main bicycle route to Red Rock Canyon. Clear, 60 degrees with wind NNE at 18 mph. I should have ran on the treadmill as the winds are still creating havoc on my sinus due to allergies...I just couldn't run on the treadmill as outside was sunny and warm. The bottom of my left foot is still sore from yesterday's 20-miler, I hope my old case of plantar fasciitis is flaring up again. I'll continue to ice left foot for the next couple of days.


SUMMARY, MARCH 30 - APRIL 5, 2009

Last week I ran a total of 65 miles, which is my highest weekly mileage this year. Finally ran my first 20 miler for the year, which is a little late considering my "Labor of Love 50k" race is only 19 days from now. I hope to run a 22 miler next Saturday that will be my last long run before the race.

I only accomplished two weight circuit training sessions as to celebrate my 11th wedding anniversary with my wife. I hope to return to three sessions next week.

I was able to sleep 7-8 hours nightly last week and my morning heart rates are good, 39-41 bpm.

A short recap of last week's training:
Monday: Recovery Run, 6 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Medium Long Run, 11 miles.
Thursday: Recovery Run, 6 miles. Weight Circuit Training.
Friday: General Aerobic Run, 8 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Long Run, 20 miles.
Total weekly mileage: 65 miles.

Another WINDY Day.

Daily Quote: After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness. --Christine Luff, about.com running/jogging guide.

Eating after my runs is difficult for me as I'm just not hungry, I often force myself to eat a little protein and carbs like a small peanut butter & jelly sandwich to help replenish. Funny most runners have problems eating before running, me, it's the opposite.

Today's weather report in the "Las Vegas Review Journal" tells the story: Today ... Partly cloudy. Isolated rain showers in the late morning and afternoon. Areas of blowing dust in the afternoon. Windy. Highs in the mid 70s. Southwest wind 20 to 30 mph with gusts to around 45 mph. Chance of showers 20 percent. Ok., today I was back to the treadmill as my allergy just can't handle the strong winds.

8:30 a.m. General Aerobic Run, 8 miles. Life Fitness Treadmill set at a 1% grade, all miles were at 6.3 mph. Average heart rate, 142 bpm. Cardiac drift, 148 bpm. Watched CNN News from the television monitor hanging from the ceiling. No aches nor pain, but mind became numb with boredom after 30 minutes. Shoes, Nike Air Structures #11.

Tomorrow is my 11th wedding anniversary and will schedule my Long Run of 20 miles for Sunday instead...it would probably be bad form to run for a couple of hours on our wedding anniversary! I do plan to squeeze in a short six mile run before my wife wakes up.

Foods to Avoid Before a Run

Daily Quote: "Foods with a lot of fat -- such as fried foods, cheese, hamburgers, or bacon -- digest slowly and will feel like they're sitting in your stomach." --Christine Luff, about.com running/jogging guide.

I'm currently striving to eat more plant protein and less animal protein, hence the above foods is not a problem before my run. Also, since I run in the mornings fried foods like hamburgers was never a problem. I do like a small bowl of Cheerios with bananas an hour before my run as it immediately prompts a bowel movement and then I'm good to go (sorry for the pun.)

Since yesterday was a Medium Long Run of 13 miles, today is an easy Recovery Run.

8:15 a.m. Recovery Run. 6 miles. Time, 59:42 minutes. Overall pace, 9:57 minute miles. Out and back on Alta Road. Clear, 61 degrees, with no wind! Average heart rate, 141 bpm. Cardiac drift, 144 bpm. (Note my maximum heart rate is 190 bpm.) Shoes, New Balance 720.

Nice and easy conversational pace. The weather was perfect today as we had no wind!! Yesterday bought the allergy medicine, Claritin, which claims to be non-drowsy...I hope it works as I prepare for another long, 12-hour, work day driving Checker Cab.

Grape Juice

Daily Quote: "I'm sure you've heard that red wine may be good for your heart. This may be true, but you can receive essentially the same benefits from drinking unfermented wine, i.e., grape juice. Substances such as flavonoids in grapes help dilate your arteries and keep them flexible, improve blood flow, and reduce the likelihood of blood clots. These substances also help keep cholesterol in your bloodstream from ending up in your arteries." --Dean Ornish, from his excellent book, "The Spectrum."

I've been drinking grape juice daily for several years now, but I'm happy to say that my wife, Suzie, has now been drinking grape juice regularly since her surgery. I believe that the surgery was my wife's wake up call and she has been eating somewhat healthier and is starting to walk during her work's lunch breaks. I'm so proud of her!

My running mileage during March has been building steadily, although I feel like I'm playing catch-up since my knee injury. Only 24 more days until the "Labor of Love 50k" race and feel that I'm not 100% ready. Nevertheless, since I'll be treating my first ultra-marathon as a learning experience with no time goals I should manage with whatever weekly mileage I can achieve.

Today is a Medium-Long Run and will add two more miles from last week's 11 miler. The winds have somewhat died down (yesterday Vegas had 45 mph gusts, which forced me back on the treadmill) and will be returning to the roads, hopefully my allergy won't get worse.

8:00 a.m. Medium Long Run. 13 miles. Time, 2:02. Overall pace, 9:14 minute miles. Out and back on Torrey Pines Road that partially traverses last year's Las Vegas Marathon route. Partly Cloudy, 55-63 degrees, winds north at 15 mph with 25 mph gusts. Average heart rate, 144 bpm. Cardiac drift, 153 bpm. (Note: my maximum heart rate is 190 bpm.) My heart rate drifted to 153 bpm when I climbed the overhead pass over HWY 95. My right ankle is a bit sore, overall my body did well. My nose ran faster than I did!! I took another Benadryl pill and hope that my allergy symptoms gets better.

I need to stop at the library and return some CD's and books before I start work. The library is my favorite place and wish I could spend more time there. So much to do and so little time!