Same Hill Program

Daily Quote: "I'd learn that iskiate is otherwise known as chia-fresca --"chilly chia." It's brewed up by dissolving chia seeds in water with a little sugar and a squirt of lime. In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone. As tiny as those seeds are, they're superpacked with omega-3s, omega-6s, protein, calcium, iron, zinc, fiber, and antioxidants. If you had to pick just one desert-island food you couldn't do much better than chia, at least if you were interested in building muscle, lowering cholesterol, and reducing your risk of heart disease; after a few months on the chia diet, you could probably swim home." --From the book " "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.", by Christopher McDougall.

I wonder if I can find chia seeds at my local specialty food store? I highly recommend the book, "Born to Run" as it's simply the best book you'll ever read about distance running; if this book doesn't motivate you to get out the door and run nothing will.

Today my plan is to run a hill program on the gym's treadmill, which challenges me with intervals of multiple hills and valleys with each hill becoming progressively more difficult. Since this is a taper/cut-back week for my 5k race this upcoming Saturday I've determined to run the exact hill program as last week. This Wednesday I'll cut back my long run from 15 miles to 12 miles and also reduce my recovery runs this week as well.

8:30 a.m. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.2 mph (9:40 minute miles) for 6 miles. Time, 58:00 minutes. Average heart rate, 160 bpm. Cardiac drift, 171 bpm. (Note: my maximum heart rate is 190 bpm)

Same workout as last week, but my heart rates are a tad lower! I'm adapting well to hill training and next week I'll increase the treadmill's speed to 6.3 mph. I'm ecstatic that my right ankle didn't complain during the uphills as in the past my ankle always aches...a great sign of improvement! One word for the feeling after my run is "euphoric."

SUMMARY, JUNE 22-28, 2009

Daily Quote: "Think Easy, Light, Smooth, and Fast. You start with easy, because if that's all you get, that's not so bad. Then work on light. Make it effortless, like you don't give a shit how high the hill is or how far you've got to go. When you've practiced that so long that you forget you're practicing, you work on making it smoooooth. You won't have to worry about the last one -- you get those three, and you'll be fast." --Caballo Blanco showing Christopher McDougall how to run rocky trails through hills. From the book " "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.", by Christopher McDougall.

I highly recommend the book, "Born to Run," and can't rave enough about it! If you're interested in the history of distance running, magnificent runners in North Mexico, or how to improve your own running and creating a new "joy" of spirit, this book is for you!!

Today is a easy recovery run as it's a day after the interval workout and tomorrow is my hill program. Only six more days until my race, "9th Annual 4th of July 5K Blast"! I awoke early as to avoid the Vegas heat, but was still warm at 6:00 a.m. After my race next weekend I'll be back on the treadmill for the duration of the summer.

6:00 a.m. Recovery Run. 6 miles. Time, 58:45. Overall pace, 9:47 minute miles. Out and back on Jones Blvd. Partly Cloudy, 82 degrees, winds SSW at 4 mph. Average heart rate, 143 bpm. Cardiac drift, 147 bpm. Carried small bottle of Gatorade (Now marketed simply as "G"), which I downed within 30 minutes. Body isn't sore at all from yesterday's interval program and I'm full of confidence for Saturday's race.

SUMMARY, JUNE 22-28, 2009

Last week ran a total of 48 miles and continued my running streak...the last day I didn't run was February 14th. Next week will be a cut-back week as I taper for the race on Saturday, "The 9th Annual 4th of July 5k Blast."

I continued to complete three weight circuit training sessions last week. Finding time to lift weights has been difficult, but due to reduced mileage for my upcoming taper this week it should be easier to squeeze in the weight sessions.

I lost one pound last and I'm currently 178 pounds on a six foot frame. My goal is still to reach my racing weight of 170 pounds for the 2009 Rock n' Roll Las Vegas Marathon, which shouldn't be a problem to achieve once I start my base building after Saturday's 5k race.

I'm happy to report that my sleeping patterns have returned to normal and I'm now sleeping 7-8 hours nightly. My morning heart rates have returned to approximately 38-41 bpm.

A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Long Run, 15 miles.
Thursday: Recovery Run, 5 miles. Weight Circuit Training.
Friday: Recovery Run, 5 miles.
Saturday: Intervals, 6 miles.
Sunday: Recovery Run, 6 miles.
Total weekly mileage: 48 miles.

Last Intervals Before 5k Race

Daily Quote: "Full of incredible characters, amazing athletic achievements, cutting-edge science, and, most of all pure inspiration, 'Born to Run' is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world's greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong." --Book jacket on Christopher McDougall's book, "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen."

Yesterday visited the library and checked out the above book, "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen (Call Number: F1221 .T25 M42 2009b) and it's a real page turner...already have read half the book during Friday's work shift! I'll give a few more insights of the book during this upcoming week.

My main purpose of visiting the library was to check out some more music CD's for my upcoming treadmill training. I thrive to listen to music I've never heard before and I checked out the following music:

• The Corrs, "Home."
• JJ CALE, "Roll On."
• Cat Power, "Jukebox."

The last two days were Recovery Runs from Wednesday's long run, and now prepared to run my last interval workout before the race, "9th Annual 4th of July 5K Blast", which is only one week away!

8:00 a.m. 6 miles. Life Fitness Treadmill set at a 1% grade. Warmup: 1.5 mile at 6.0 mph (10 minute mile pace). Intervals: 6 x .50 mile at 8.3 mph (7:13 minute per mile pace). Jog Intervals: .25 mile at 6.0 mph. Cooldown: 1.75 mile at 6.0 mph. Average heart rate 160 bpm. Cardiac drift: 186 bpm. (Note, my maximum heart rate is 190 bpm) Shoes: ASICS DS Trainers.

It has been a long time since I pushed myself so hard! I was huffing and puffing during the fifth interval and wasn't so sure about starting the sixth interval as during the recovery jog my heart rate was only down to 171 bpm...pushed myself and was thrilled with what I had accomplished! My body feels great, no aches nor pain and right ankle feels 100% I'm now prepared and very eager for my upcoming 5k race!

Easy Long Run

Daily Quote: "Long runs employ extended efforts at easy to moderately hard effort levels to build the bodily infrastructure that the aerobic system needs to work efficiently and extensively. Specifically, long runs increase muscle glycogen storage, resistance t running-related muscle damage and pain, and fat-burning efficiency." --Brad Hudson and Matt Fitzgerald in their excellent book, "Run faster from the 5k to the marathon: how to be your own best coach."

Yesterday was a 5 mile recovery run on the roads with 91 degree temperatures! Now I'm ready for my weekly long run on the treadmill. Today's long run will be a 15 miler, but run at a very easy pace of ten minute miles due to three harder workouts this week. This week is a tough training week, but I keep reminding myself that next week I'll be tapering for the "9th Annual 4th of July 5K Blast" and then I can relax my training.

8:30 a.m. Long Run. 15 miles. Time 2:30. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 140 bpm. Cardiac Drift 146 bpm. (Note: my maximum heart rate is 190 bpm) A very easy run with heart rates lower than normal, after my 5k race I'll be bumping up my long runs with progression speed at the end of the run. Right ankle feels great, no aches nor pain.

I'm going to visit the library tomorrow for more CD music as my current selection is getting boring. Libraries are no longer just for books!! The West Charleston Branch of the Clark County Library District has video movies, CD music, and internet terminals, running magazines etc. The only problem I have with the local library is remembering to leave before work!!

SUMMARY, JUNE 15-21, 2009

Daily Quote: "The beauty of the 5K is that it takes all comers. It's the perfect introductory distance for novice racers, as well as a challenging test of strength and speed for the most competitive runners. The 5K race can also be a useful part of a larger training program, building speed for runners who primarily run longer distances. No matter what your ability, a hard 5K tests your capacity to maintain a fast pace over distance." --Josh Clark

Only 13 days until the "9th Annual 4th of July 5K Blast" !!

Today my plan is to run a hill program on the gym's treadmill, which challenges me with intervals of multiple hills and valleys with each hill becoming progressively more difficult. Last week I ran this hill program at 6.1 mph, I'm adapting well and will attempt to run it today at 6.2 mph.

8:00 a.m. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.2 mph (9:40 minute miles) for 6 miles. Time, 58:00 minutes. Average heart rate, 162 bpm. Cardiac drift, 174 bpm. My right ankle definitely hates hill workouts and was complaining again today, therefore I won't increase my mph nor elevation next week as to allow my body more time to adapt to the stress.

SUMMARY, JUNE 15-21, 2009

Last week ran a total of 43 miles and continued my running streak...the last day I didn't run was February 14th. My training is coming along well and hope to increase my mileage again next week, which will be my last week of hard training before my 5k race taper.

I was still able to complete three weight circuit training sessions this week and find that my upper body strength is definitely stronger. I workout with lighter weights and higher reps as to build strength and not bulk.

I maintained my weight this week at 179 pounds on a six foot frame. My goal is still to reach my racing weight of 170 pounds for the 2009 Rock n' Roll Las Vegas Marathon. I have plenty of time to lose the extra nine pounds and hope to reach my goal weight during summer's base building. I need to focus on eating cleaner on my weekends off as that is when my diet's quality is the weakest.

Due to the time pressures of my job's requirements of a health card, T.A. card and safety class, my sleeping patterns was erratic...some days I was only able to sleep 4-5 hours as I attempt to keep training and fulfill the extra responsibilities along with driving a cab for 12-hours. My morning heart rates reflect the roller coaster sleeping patterns with a low of 39 bpm, and the high of 50 bpm. This week I'll focus on getting more quality sleep.

A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Long Run, 14 miles.
Thursday: Recovery Run, 4 miles. Weight Circuit Training.
Friday: Recovery Run, 4 miles.
Saturday: Intervals, 5 miles.
Sunday: Recovery Run, 5 miles.
Total Weekly Miles: 43 miles.

Fifth Speed Interval

Daily Quote: "Bart (Yasso) begins running his Yasso 800s a couple of months before his goal marathon. The first week he does four. On each subsequent week, he adds one more until he reaches 10. The last workout of Yasso 800s should be completed at least 10 days before your marathon, and 14 to 17 days would probably be better." --Amby Burfoot, "Yasso 800s" runnersworld.com article.

I find the above quote interesting since I'm already doing half-mile intervals (treadmill doesn't have a meter loop) for my current 5k training...maybe I could use these half-mile intervals in the fall for my December marathon? Since my goal is to finish the marathon in 3:30, my half-mile intervals should be 3:30 minutes per lap.

Last week I accomplished four half-mile intervals, today I plan on increasing to five intervals with the same 8.3 mph speed, which is my 5k speed of 7:13 minute per mile pace.


8:30 a.m. 5 miles. Life Fitness Treadmill set at a 1% grade. Warmup: 1.5 mile at 6.0 mph (10 minute mile pace). Intervals: 5 x .50 mile at 8.3 mph (7:13 minute per mile pace). Jog Intervals: .25 mile at 6.0 mph. Cooldown: 1.25 mile at 6.0 mph. Average heart rate 157 bpm. Cardiac drift: 183 bpm. (Note, my maximum heart rate is 190 bpm) Shoes: ASICS DS Trainers.

Very tough workout and during the last, fifth interval, wondered if I was going to be able to complete my plan as I was struggling, but I was able to hang tough and finish my workout. Right ankle did complain a little after my run, and will pamper it throughout the weekend with icing and elevation.

I've been lax in my blogging lately due to the pressures at work, or should I say, for work. My seniority date is on June 20th and must complete the following requirements, which I did finish during last week:

• Annual Physical for Health Card. Spent three hours last Tuesday completing my physical, I'm in great shape and can continue to drive (I have 20/20 vision without glasses, can hear whispers, my blood pressure is 117/77, gave urine sample and passed the drug test, able to do squats, and can lift 50 pounds easily. Cost: $57.00
• T.A. Permit. Took two hours on Wednesday getting my Taxicab Authority Permit. Waited in line with 25 other drivers. Gave the T.A a copy of my new health card, authorized the T.A. to do a background check of any arrests. T.A. clerk takes a photo of me for my new card. I also was scheduled for my annual cab safety class for July 8th, which usually lasts three hours. Cost $10.00
• DMV Report. Gave Checker Cab Company a copy of my DMV report for any tickets I may have received in the last year. Took only minutes to achieve getting a DMV copy via the internet. Cost $5.00.

All Las Vegas cab drivers have to complete the above requirements along with working their 12-hour shifts, which is our version of "hell week!"

SUMMARY, JUNE 8-14, 2009

Daily Quote: "Varying your training spreads the stress around more, so that no particular spot absorbs more than it can handle. The principle is similar to that which is used on some assembly lines, where workers rotate among different specific tasks to prevent carpal tunnel syndrome." --Brad Hudson and Matt Fitzgerald, from their excellent book, "Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach," pg 44.

I've been varying several workouts, such as terrains, distances and even shoes last week and hope to vary more in my future training as well.

8:45 a.m. Recovery Run. 4 miles. Time, 39:30. Overall pace, 9:52 minute miles. Out and back on Alta Road (the main bike route to Red Rock Canyon). Partly Cloudy, 72 degrees, Winds SW at 5 mph. Average heart rate: 143 bpm. Cardiac Drift: 145 bpm. The weather is perfect today and should barely reach 90 degrees...unbelievable weather for Las Vegas in the month of June! I've recovered well and look forward to my hill program tomorrow.

SUMMARY, JUNE 8-14, 2009

Last week ran a total of 38 miles as I continue to peak for the "9th Annual 4th of July 5K Blast". My mileage wasn't too high last week as I continue to improve my quality, hard workouts AND recovering from Checker Cab shift bid. I plan to increase my mileage by 10% next week.

I accomplished three weight sessions last week! The reduced mileage and slow work days gives me enough energy to lift weights after work. I don't know how I will find the time for weight lifting when I start my base building after July 4th.

I somehow managed to gain a pound last week and now I'm 179 pounds on a six foot frame and my goal is still to reach my racing weight of 170 pounds and maintain it for the year. Those last nine pounds are very difficult for me to lose! I don't want to cut back on calories too much as I need food to fuel my hard runs; and I can't add more mileage because I'm currently improving my quality runs. During my upcoming base building phase (after July 4th) I should be able to focus more on losing more body fat.

I've slept soundly for 7-8 hours last week, with the exception of last Tuesday morning as I had to arrive for Checker Cab shift bid at 6:00 a.m. and was only able to sleep for four hours. My morning heart rates last week were erratic, the low being 38 bpm on Friday morning, and the high being Wednesday morning at 50 bpm. Next week I should be able to sleep soundly all seven days.

A short recap of last week's training:
Monday: Recovery Run, 4 miles. Weight Circuit Training.
Tuesday: Hill Program, 6 miles.
Wednesday: Recovery Run, 3 miles. Weight Circuit Training.
Thursday: Long Run, 13 miles.
Friday: Recovery Run, 4 miles. Weight Circuit Training.
Saturday: Intervals, 4 miles.
Sunday: Recovery Run, 4 miles.
Total Weekly Miles: 38 miles.

Variations

Daily Quote: "If you run at the same pace on the same surface in the same shoes all the time, the tissues of your lower extremities face a tremendous amount of repetition in the type of stress they experience. Impact forces will concentrate in the same spots to the same degree, stride after stride, workout after workout, causing damage to accumulate." --Brad Hudson and Matt Fitzgerald, from their excellent book, "Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach," pg 44.

Today is interval training, which will be the same 4 x .50 mile format as last Saturday, but I plan on changing the stress a tad by wearing my racing shoes, "ASICS DS Trainers," rather than my stability shoes, "New Balance 720" that I wore during my last interval session. The lighter racing shoes should also lower my cardiac drift, which last week was quite high at 186 bpm. I normally save my racing shoes for races as they wear out very fast and are expensive to replace, but I wish to have strong training sessions too, hence I'll be throwing my sense of thrift out the window this season!

9:30 a.m. 4 miles. Life Fitness Treadmill set at a 1% grade. Warmup: 1 mile at 6.0 mph (10 minute mile pace). Intervals: 4 x .50 mile at 8.3 mph (7:13 minute per mile pace). Jog Intervals: .25 mile at 6.0 mph. Cooldown: 1.25 mile at 6.0 mph. Average heart rate 154 bpm. Cardiac drift: 180 bpm. Shoes: ASICS DS Trainers. My heart rate numbers are considerably lower than last week, which I attribute to the lighter racing shoes rather than any adaptation from training.

My right ankle was slightly sore after my training today, I wonder if I should lower the treadmill's grade to zero next week? I like to have a slight grade on the treadmill, which helps duplicates the effort of running on the roads, although the treadmill's belt elevation may cause extra stress on the ankles. I could lower the grade, and to counter the lesser elevation by increase the treadmill's speed.

Next Saturday I plan on adding a 5th half-mile interval and perhaps lower the grade to zero...if that works well, I'll increase the speed the following week.

Tomorrow will be a short and easy recovery run on the roads as I strive to acclimate to running in the heat for my upcoming 5k race on July 4th.

Marathon Boosts Presence on Strip To Change Fortune

Daily Quote: "The half-marathon, run concurrent with the 26.2-mile main event, will take place entirely on Las Vegas Boulevard, closing down all lanes in both directions. The marathon also will log more miles in the Strip area, though neither event will go through the Fremont Street Experience any longer. Since the event gained access to Las Vegas Boulevard in 2005, only the first six miles of both races were held on that stretch, and only the southbound lanes were closed. It's an unprecedented occurrence, and just the touch that Competitor Group was looking for to revamp the race's tarnished reputation." --Patrick Everson, Las Vegas Review Journal, June 11, 2009.

ANOTHER article about the 2009 Las Vegas Marathon was printed yesterday regarding the new revamped course and the politics surrounding the event. To read full article click here. The 2009 Las Vegas Marathon is still six months away and my excitement is already climbing!!

The course doesn't reach North Las Vegas nor Northwest Las Vegas where I live; the only way I can train partially on the course would be to run south during my longer training runs, which I plan to do this fall. Also, the half-marathon course is completely flat, but once the full marathon leaves the Strip I'll have a pretty good climb up Twain Avenue and later a overpass bridge on Hacienda Boulevard to climb, a little tougher than last year's marathon, but overall still pretty flat.

Today is a short Recovery Run as my body prepares for a tough interval session tomorrow.

8:00 a.m. Recovery Run. 4 miles. Time, 39:16. Overall pace, 9:49 minute miles. Out and back on Lindell Road. Partly Cloudy, 73 degrees, winds east at 5 mph. Average heart rate: 141 bpm. Cardiac drift: 146 bpm. (Note: my maximum heart rate is 190 bpm) I was bright eyed and bushy tailed this morning without the lingering fatigue that I had for most of the week...maybe because today is Friday and the last day of work before the weekend!!

2009 Las Vegas Marathon Tech T-Shirts

Daily Quote: "We are excited to announce that the remaining 2009 Rock 'n' Roll events will now feature a Sugoi technical participant t-shirt!" --2009 Rock 'n' Roll Las Vegas Marathon site.

I'm so happy to see that this year's Las Vegas Marathon features technical shirts rather than those cotton t-shirts that rub and chaff the body. I have dozens of cotton t-shirts and have been in the process of discarding the old, shrinking, yellowing cotton t-shirts.

Today is a Long Run, but slower and shorter than usual as I continue to improve my hard runs such as the Hill Programs and Interval Programs. Once my 5k race on July 4th has been accomplished I'll start my base building and focus on improving my endurance and stamina.

8:00 a.m. Long Run. 13 miles. Time 2:10. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 144 bpm. Cardiac Drift 149 bpm. (Note: my maximum heart rate is 190 bpm) Body is still a little tired, but got-'er-done! No aches nor pain and could easily continued all day at this effort.

The next two days will be Recovery Runs as I allow my body to recover before Saturday's Interval Program.

Las Vegas Marathon To Get More Strip Exposure

Daily Quote: "It didn't take long for the new owners of the Las Vegas Marathon — which will now be called the Rock 'n' Roll Las Vegas Marathon — to make a huge splash and break from the race's controversial past. Competitor Group on Wednesday announced major changes to the course for both the marathon and half-marathon, with the half-marathon getting the most significant makeover. The entire 13.1 mile-course will be on the Strip for the Dec. 6 race, with all northbound and southbound lanes closed on Las Vegas Boulevard, an unprecedented move. Previously, only the southbound lanes were closed, and only about six miles of the marathon and half-marathon were run on the Strip.The marathon will also have more Strip exposure, though Fremont Street Experience will no longer be part of the course." --Pat Everson, Las Vegas Review Journal.

See: New Las Vegas Marathon Route Map

I'm excited about the new course, although the route no longer passes near my home, can't have everything.

I'm still very tired from yesterday's hill program and Checker Cab shift bid...my morning heart rate was very high, 150 bpm!! Ran a very slow and easy three miler recovery run. Going back to bed now for a long nap before work.

Checker Cab Shift Bid

Daily Quote: "You only ever grow as a human being if you're outside your comfort zone." --Percy Cerutty

I had to awake at 5:00 a.m. with only four hours of sleep as today is Checker Cab shift bid, and must be at the company yard by 6:00 a.m. when bidding starts as my seniority number is so low I'll be one of the first drivers to bid. Every six months I have to go through this process of choosing my shift (which 12 hour shifts, days or night shift), my days off, and the particular cab I want to drive.

I've been driving for Checker Cab since June 20, 1990, and with a seniority number of #31 (we have over 800 Checker Cab Drivers) can pretty much have whatever I want in the bid. Therefore, I chose Saturdays and Sundays as my days off, as that's when my wife has her days off (she's a banker). My shift for the next six months will be the 61 Shift, which is 12:00 p.m. to 12:00 a.m., which is the highest booking shift with little down-time. Last and not least, I'll be driving a new Ford Crown Victoria with no mileage on it! By the time I finished bidding and chatting with the other drivers it was 7:00 a.m.

Left the company yard and immediately went to my gym, 24 Hour Fitness, for my scheduled run today, which is a hill workout.

7:30 a.m. 6 miles. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.1 mph. Time, 59:00 minutes. Overall pace, 9:50 minutes per mile. I am getting better at hills as my heart rate was lower during last week's hill workout, therefore this week I increased the speed to 6.1 mph (last week was 6.0 mph.) Average heart rate, 162 bpm. Cardiac drift, 179 bpm. (Note: my maximum heart rate is 190 bpm) No aches nor pain, but totally exhausted, mostly due to lack of sleep than today's run... thankfully tomorrow is a easy recovery run. I'll probably maintain this same workout parameters next week, than consider whether I should increase my speed, or elevate the treadmill's grade.

I need to get to bed for a long nap before work.

SUMMARY, JUNE 1-7, 2009

Daily Quote: "Wearing a heart-rate monitor on your easy runs is a good way to keep yourself honest. By wearing a heart-rate monitor regularly in your training, you will gain accurate knowledge of the heart-rate range that is associated with a moderately easy effort. When you set out on an easy run, control your pace to keep your heart rate within that range. Your restraint will pay off the next time you're supposed to run hard." --Brad Hudson and Matt Fitzgerald, from the excellent book, "Run Faster From the 5k To the Marathon" How To Be Your Own Best Coach."

I've been pretty consistent about wearing my Polar Heart Rate Monitor on my recovery runs, I find the heart-rate monitor invaluable during that last half-mile when I'm like a horse who senses the barn door and wants to sprint home. Today is a very easy recovery run as it's sandwiched between yesterday's interval run and tomorrow's hill program.

8:00 a.m. Recovery Run. 4 miles. Time, 39:22. Overall pace, 9:50 minute miles. Out and back on Alta Road (the main bike route to Red Rock Canyon). Partly Cloudy, 70 degrees, Winds SW at 5 mph. Average heart rate: 142 bpm. Cardiac Drift: 146 bpm. Legs are still a little tired from yesterday's interval workout, but no aches nor soreness and should be o.k. for tomorrow's hill program. Shoes: Nike Air Structures.

SUMMARY, JUNE 1-7 2009.

Last week ran a total of 39 miles as I continue to peak for the "9th Annual 4th of July 5K Blast". My mileage for the month of June will be relatively lower as I continue to increase the quality of my workouts. I've continued my running streak and still running seven days a week. Last week I've continued with three hard workouts, consisting of the long run, hill program and now intervals.

I accomplished two weight sessions last week The reduced mileage gives me enough energy to lift weights after work. I hope to increase my weight lifting to three sessions next week depending on my energy level.

I'm currently 178 pounds on a six foot frame and my goal is to reach my racing weight of 170 pounds and maintain it for the year. I've been eating more plant protein and almost totally eliminated animal protein. Becoming a vegetarian is harder than anticipated.

I've slept soundly for 7-8 hours last week and my morning heart rates were good, 38-41 bpm. Next Tuesday morning at 6:00 a.m. is Checker Cab shift bid and will only be able to sleep for five hours.

A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 4 miles. Weight Circuit Training.
Wednesday: Long Run, 12 miles.
Thursday: Recovery Run, 4 miles.
Friday: Recovery Run, 5 miles. Weight Circuit Training.
Saturday: Intervals, 4 miles.
Sunday: Recovery Run, 4 miles.
Total Weekly Miles: 39 miles.

Tough Intervals

Daily Quote: "Short intervals let you train at a higher intensity, but if you're new to speedwork, start with 800s. You'll be less likely to run too fast and overtrain." --Matt Centrowitz, head track and cross-country coach at American University in Washington, D.C.

I rediscovered the above quote that was tucked into my 2007 logbook, which was torn from an article called, "Get Up To Speed," by Jim Hage in Runners World Magazine, April 2007. During that spring the 800's were my bread and butter speed workout, but my gym's treadmill laps was set for mileage and not for meters, hence the half-milers were the closest equivalent to 800s. Today is a return to a workout that's a blast from my past!!

8:30 a.m. 4 miles. Life Fitness Treadmill set at a 1% grade. Warmup: 1 mile at 6.0 mph (10 minute mile pace). Intervals: 4 x .50 mile at 8.3 mph (7:13 minute per mile pace). Jog Intervals: .25 mile at 6.0 mph. Cooldown: 1.25 mile at 6.0 mph. Average heart rate 156 bpm. Cardiac drift: 186 bpm (Note: my maximum heart rate is 190 bpm. During the last interval I was gasping for breath and highly unlikely I could continue another interval...geez, am I ever out of shape!! Shoes: New Balance 720.

Decades of studies show that high-intensity training with workouts getting the heart rate to 90 percent of maximum heart rate builds speed, improves running economy, and boosts overall endurance. I need to bring my heart rate down further as to avoid burn-out and overtraining. I should be able to lower my heart rate a little by wearing my racing shoes, ASICS DS Trainers, during next week's speedwork. I was hoping to reserve my racing shoes for only races as they wear out faster than my heavier stability training shoes and I really can't afford replacing them on a regular basis, but I want to make the most out of my training too.

I had plans next Saturday to increase my workout by one interval, but after my heart pumping workout have decided to duplicate today's four intervals next week and hope my body has adapted somewhat to the effort.

Return of the Treadmill Long Run

Daily Quote: "As you're doing a long run, remind yourself that it's not easy to train for a long-distance event. If it were, everyone would do it, right? Remind yourself that you're taking on a challenge and the difficulties you face will make your accomplishment all the more worthwhile in the end." --Christine Luff, about.com running/jogging guide.

It's getting too hot for me to accomplish my long runs on the roads, therefore I'm back to running my long runs on the treadmill. Today I'm not running my usual 15 miler, but have cut-back to 12 miles because I've added a third hard workout on my schedule this week and don't wish to push myself into an injury, better to allow my body to slowly adjust to the extra stress.

8:00 a.m. 12 miles. Time. 2:00. Overall pace, 10 minute miles. 24 Hour Fitness at Alta/Rainbow Blvd. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 144 bpm. Cardiac Drift, 151 bpm. (Note: my maximum heart rate is 190 bpm) Run was very slow and easy; I felt like I could have ran all day at this effort, I'll ramp up the speed to 6.1 mph next week. I need to start bringing my Sony CD Player to the gym as the electronic elevator music played over the gym's speakers drives me nuts.

My next two days are recovery runs on the roads, and Saturday will be an interval workout on the treadmill.

A Sandwich Recovery Run

Daily Quote: "General running volume--or how much you run--is the most basic parameter of training and therefore the first parameter that each runner should consider in creating a customized training plan. How many times per week should I run? How many miles per week? How much should my running volume increase from the beginning to the end of my training plan? These are the questions you need to answer before asking any others as you look ahead to your next training cycle." --from Brad Hudson and Matt Fitzgerald's excellent book, "Run Faster."

I'll be starting my next cycle after my July 4th 5k race. Summer is when I do my base building training on the treadmill due to the Las Vegas heat, and I'll be continuing to run seven days a week and slowly increase my mileage by 10% weekly, with a fourth week being a cut-back week. I plan on starting running a little higher mileage than 50 miles like last summer, but will strive to start at 55 miles in July and ending with about 75 miles by September. September I'll start my Las Vegas Marathon training.

Today's run is sandwiched between two hard runs, yesterday's hill workout and tomorrow's long run, hence today calls for a very easy, short, recovery run.

8:00 a.m. Recovery Run. 4 miles. Time, 39:22. Overall pace, 9:50 minute miles. Out and back on HWY 95 side trail (between Jones Blvd and Rainbow Blvd). Partly cloudy, cooler, 75 degrees with winds SW at 8 mph. Average heart rate: 140 bpm. Cardiac Drift: 146 bpm. Body didn't suffer any after effects from yesterday's hill workout and didn't feel any aches nor pain with today's run. Shoes: Nike Air Structure.

I'm good to go for tomorrow's Long Run, which I plan on shortening to 12 miles this week due to adding another hard workout in my schedule.

Hill Workout

Daily Quote: "The rather obvious benefit of hill workouts is that they make you better at running hills. Even better, you will see benefits on the flats, too. The muscle groups you use to overcome hills are virtually the same as those you use for sprinting, so hillwork enhances your speed by building strength. This strengthening effect is supplemented by the fact that hill workouts help increase both the frequency and length of your stride -- you get even faster. As a final added bonus, hill training also strengthens the muscles around your knees, helping to reduce knee injuries." --Josh Clark, "Cool Running," 10/04/2002

Today my plan is to run a hill program on the gym's treadmill, which challenges me with intervals of multiple hills and valleys with each hill becoming progressively more difficult.

8:30 a.m. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6 mph. 6 miles. Time, one hour. I am getting better at hills as my heart rate is lower than my last hill workout, therefore next week will raise my speed to 6.1 mph. Average heart rate, 164 bpm. Cardiac drift, 180 bpm. (Note: my maximum heart rate is 190 bpm) No aches nor pain, but totally exhausted, thankfully tomorrow is a easy recovery run.

I'll only do this hard hill program once a week as I have two other hard workouts during the week, which are intervals and the long run.