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!!"