Daily Quote: "Don't be surprised. Train in the heat and in the cold. Know how to drink and eat. Know where each step is taking you." --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.
The above quote reminded me of last Spring when I had intended to run the "The Labor of Love 50k Race," but was intimated with the cold and very windy temperatures, as stated in this blog at that time: "The weather was far from ideal as the winds were simply unbelievable, 35 mph with 55+ mph gusts...and I heard that the wind was even worse near the peak of the mountain. I just couldn't wrap my mind around running my very first 50k with a high altitude climb AND with strong winds. I decided sucking in all this blowing dust and dirt wasn't healthy and sadly dropped out of the race." I did most of my training on the treadmill and wasn't mentally nor physically prepared for running up a mountain in severe weather. This Fall my training is primarily on the roads and hope my wife will allow me to challenge that unfinished business, "The Labor of Love 50k Race" next year.
SUMMARY: DECEMBER 21-27, 2009
I ran six days for a total of 35 miles...the exact same schedule and mileage as the previous week as to allow my body to adjust to the volume before I up the mileage again, this is an extra precaution for my hip joint, although I have no sharp pain nor aches in my hip for two weeks now!! Next week I'll be increasing my Wednesday run to four miles and Saturday's run to 13 miles. I still don't plan any speed work nor hill repeats next week. Baby steps, baby steps!
I've lost a pound and now weigh 177 pounds on a six foot frame, which is surprising due to all the holiday feasting last week! I wonder what my weight would have been today if I didn't splurge during Christmas?
I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day. I have experimented with free weights for my biceps and triceps and find that the free weights feel heavier than the circuit machines...undoubtedly I'm using more stabilizing muscles when lifting free weights and that's probably a good thing.
My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. Cab business has been so slow that I had been taking cat naps at the airport cab holding area. Hopefully, cab business will improve with the upcoming New Year holiday.
A short recap of last week's training:
Monday: Easy Run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: Easy Run, 3 miles. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy Run, 4 miles.
Saturday: REST DAY
Sunday: Medium-Long Run, 12 miles.
Total Weekly Miles: 35 miles.
Sunday, December 27, 2009
Sunday, December 20, 2009
SUMMARY: DECEMBER 14-20, 2009
Daily Quote: "Honor the run. Train enough, but not too much. Don't rely on yesterday's experience for today's challenge. Be true to the task. Know that you are the torchbearer for those younger. You show them not just what you can do but what they will be able to do. You show them their future." --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.
The year of 2009 for me has been a disappointing year as in the early Spring I was recovering from a knee injury, and in the Fall suffering from a hip joint injury. This week I finally feel that I'm a full-fledged runner and not just a recovering runner; I felt no sharp hip pain, nor aches, and my previous knee injury has been totally healed. I'm looking forward to a fruitful 2010. As Bortz's above quote states, "train enough, but not too much," I'll no longer be forcing my body to train seven days a week, I'll stick to 5-6 days a week as I'm taking longer to recover due to my old age. Last week I trained for six days, something I haven't done since last September.
SUMMARY: DECEMBER 14-20, 2009
I ran six days for a total of 35 miles, my highest weekly mileage since my hip joint injury in September! My body feels great, but as a precaution I will repeat last week's training before increasing mileage again. I still haven't done any hill work nor speed training during this current base building, maybe I'll start hill repeats in January, all depends how my body reacts to my training.
I'm frustrated with my weight gain and now weigh 178 pounds on a six foot frame, my goal of reaching my racing weight of 165 pounds will take a little longer than expected.
I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day. I'm considering on changing my weight training routine to include more free weights rather than my usual circuit machines.
My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. During the weekends I've been enjoying hour naps in the afternoon.
I'm currently looking at possible goals for 2010, but I do have unfinished business...the "Labor of Love 50k Race," and the "RNR Las Vegas Marathon."
A short recap of last week's training:
Monday: Easy Run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: Easy Run, 3 miles. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy Run, 4 miles.
Saturday: No Runs.
Sunday: Medium-Long Run, 12 miles.
Total Weekly Miles: 35 miles.
The year of 2009 for me has been a disappointing year as in the early Spring I was recovering from a knee injury, and in the Fall suffering from a hip joint injury. This week I finally feel that I'm a full-fledged runner and not just a recovering runner; I felt no sharp hip pain, nor aches, and my previous knee injury has been totally healed. I'm looking forward to a fruitful 2010. As Bortz's above quote states, "train enough, but not too much," I'll no longer be forcing my body to train seven days a week, I'll stick to 5-6 days a week as I'm taking longer to recover due to my old age. Last week I trained for six days, something I haven't done since last September.
SUMMARY: DECEMBER 14-20, 2009
I ran six days for a total of 35 miles, my highest weekly mileage since my hip joint injury in September! My body feels great, but as a precaution I will repeat last week's training before increasing mileage again. I still haven't done any hill work nor speed training during this current base building, maybe I'll start hill repeats in January, all depends how my body reacts to my training.
I'm frustrated with my weight gain and now weigh 178 pounds on a six foot frame, my goal of reaching my racing weight of 165 pounds will take a little longer than expected.
I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day. I'm considering on changing my weight training routine to include more free weights rather than my usual circuit machines.
My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. During the weekends I've been enjoying hour naps in the afternoon.
I'm currently looking at possible goals for 2010, but I do have unfinished business...the "Labor of Love 50k Race," and the "RNR Las Vegas Marathon."
A short recap of last week's training:
Monday: Easy Run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: Easy Run, 3 miles. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy Run, 4 miles.
Saturday: No Runs.
Sunday: Medium-Long Run, 12 miles.
Total Weekly Miles: 35 miles.
Monday, December 14, 2009
SUMMARY: DECEMBER 6-13, 2009
Daily Quote: "There is no astigmatism attached to getting a little older and slower. You make up for it by going a little farther." --Cathy Tibbets, Ultra Marathoner.
Could I run an ultra marathon this year? Maybe a 50k or 50 miler to start??
I did meet my blogging friend, Tanya, on Saturday during the Las Vegas Marathon weekend...she is inspiring for me and her blog is a joy to read , http://tanya-lasvegasmarathon.blogspot.com/feeds/posts/default. I want to race again so badly, but must rebuild my body to take the stress.
I've been rather lax of my blog postings as the healing of my hip joint has been very slow and boring. All my runs are slow, around the 9-10 minute pace with no speed work nor hill work. I don't have any running goals, which I can't really plan until my hip joint totally heals. I no longer have sharp pain on my hip, just a dull ache that goes away after my first mile, I would say I'm about 90% healed. That said, I'm thrilled that I am running as I had doubts that I would ever run again. Baby steps, baby steps.
SUMMARY: DECEMBER 6-13, 2009
I ran five days for a total of 31 miles. Depending how my body feels, next week I may add a sixth day of running. I hope eventually my longest run of the week will reach 15 miles in January. Last week was cold and windy, but ran all my runs on the road, last year I would have chickened out and headed for the treadmill.
I now weigh 177 pounds on a six foot frame and still hope on reaching my racing weight of 165 pounds, which isn't exactly easy during the holiday feasting!
Last week I've retired my New Balance 720's and replaced them with a more minimalist shoe, the Nike Ghost. I've ran in the Ghost for three runs with no ill effects.
I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day. Weight training has helped keep me sane during the last few frustrating weeks.
My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. Easy to get enough sleep when my mileage is so low and running paces are slow and easy. I believe I'm ready to add a sixth day of running, maybe a 3-miler on Wednesday?
A short recap of last weeks training:
Monday: Easy run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: No runs. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy run, 4 miles. Weight Circuit Training.
Saturday: No Runs.
Sunday: Medium Long Run, 11 miles.
Total Weekly Miles: 31 miles.
Could I run an ultra marathon this year? Maybe a 50k or 50 miler to start??
I did meet my blogging friend, Tanya, on Saturday during the Las Vegas Marathon weekend...she is inspiring for me and her blog is a joy to read , http://tanya-lasvegasmarathon.blogspot.com/feeds/posts/default. I want to race again so badly, but must rebuild my body to take the stress.
I've been rather lax of my blog postings as the healing of my hip joint has been very slow and boring. All my runs are slow, around the 9-10 minute pace with no speed work nor hill work. I don't have any running goals, which I can't really plan until my hip joint totally heals. I no longer have sharp pain on my hip, just a dull ache that goes away after my first mile, I would say I'm about 90% healed. That said, I'm thrilled that I am running as I had doubts that I would ever run again. Baby steps, baby steps.
SUMMARY: DECEMBER 6-13, 2009
I ran five days for a total of 31 miles. Depending how my body feels, next week I may add a sixth day of running. I hope eventually my longest run of the week will reach 15 miles in January. Last week was cold and windy, but ran all my runs on the road, last year I would have chickened out and headed for the treadmill.
I now weigh 177 pounds on a six foot frame and still hope on reaching my racing weight of 165 pounds, which isn't exactly easy during the holiday feasting!
Last week I've retired my New Balance 720's and replaced them with a more minimalist shoe, the Nike Ghost. I've ran in the Ghost for three runs with no ill effects.
I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day. Weight training has helped keep me sane during the last few frustrating weeks.
My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. Easy to get enough sleep when my mileage is so low and running paces are slow and easy. I believe I'm ready to add a sixth day of running, maybe a 3-miler on Wednesday?
A short recap of last weeks training:
Monday: Easy run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: No runs. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy run, 4 miles. Weight Circuit Training.
Saturday: No Runs.
Sunday: Medium Long Run, 11 miles.
Total Weekly Miles: 31 miles.
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