2010 Rock 'n' Roll Las Vegas Marathon

Daily Quote: "Gatorade and banana peels replaced the empty beer bottles that typically crowd newspaper racks. The only strip show involved athletes shedding sweatshirts as the sun peaked over the casinos."  --Las Vegas Review Journal, December 6, 2010, article "28,000 Take Part in Las Vegas Marathon."

Awoke early for my half marathon, 5:00 a.m., as to allow a small breakfast and to prepare for the 7:00 a.m. start.  Left home 45 minutes early as to assure a parking spot, but the only parking I could find was at the New York, New York Hotel and Casino about 1/2 mile from the starting line.  Due to the crush of humanity couldn't reach my Corral #3 in time, had to settle for Corral #22.  Didn't really matter as I had plan to run this race as a fun run as my right hip is iffy and missed alot of training due to the flu after my last 10k race.  Besides, I gain points from the LVTC Competition Series if I just completed the half-marathon.  I doubt that I could achieve a personal record in this event anyways as their wasn't much room to maneuver and couldn't find a clear path through the throngs of runners.

I couldn't ask for better weather at the start, 49 degrees, partly sunny, winds SSW at 9 mph, with a humidity of 41%...if anything, I wore too much as I had short tights and long sleeve technical shirt.

The race was fun due to the excitement and entertainment at most mile markers, plus it was entertaining just to watch my fellow racers in their variety of costumes.  This race is more of an event rather than a competition for most runners.

I probably had too much fun as my finishing time was very slow, in fact the slowest half-marathon I've ever ran with a result of 2:10:56.  Funny, but my right hip flexor only complained until after the race!  Next year I would like to run this half marathon again, but with a more serious attitude.

This race was a nice victory lap to a very busy racing year.

Half Marathon Tapering

Daily Quote: "It’s the 4-5 spots that are still undecided and are very closely contested. In fact, so closely contested that I’ve decided to add a 6th place for awards. Craig, Carl Wright (98), Brian Schreiber (98), Jesse Triplett (89), Sergio Ibarra (89), Bruce Robison (88), and Chris Perrine (87) are all in contention for those last two—now three—spots."  --Southern Nevada Running News, December 2010

I'm currently ninth place in the 2010 Las Vegas Track Club Competition Series and with only one more race (2010 Las Vegas Rock n' Roll Half-Marathon) I have a chance for the 4-5th place spots.  Considering the Las Vegas Track Club has 1,060 members my finishing in the top 10 would be pretty cool!  I wonder how high I would have placed if I had completed all ten races rather than just nine races due to my hip injury last summer?

Today was an easy 3 miler at about 10 minute per mile pace.  I didn't wear a watch, Garmin Forerunner, nor heart rate monitor as I wanted to recover as easily and stress free as possible.  During my recovery run wore all the clothes I'm planning on racing this Sunday...no problems with the clothes or shoes, I'm now fully prepared for the race.  I don't plan on running any more training runs until the race on Sunday, the rest of my tapering will be in the pool or on the upright stationary cycle.

My only goal for the "2010 Las Vegas Rock n' Roll Half Marathon" is to have fun!  I don't plan on racing hard as my right hip flexor is still iffy and don't wish to cause further harm.  Nevertheless, I'm usually so competitive that I would get wrapped up in the excitement and race faster than I intend.  The extended forecast for Sunday is a high of 65 degrees and a low of 46 degrees with intervals of clouds and sun.  The race starts at 6:00 a.m. and I'm guessing the temperatures will be in the low 50's.  Normally I would be extremely anxious to start racing during the taper, but this week I feel surprisingly calm and relaxed.

I'm looking forward to picking up my race packet on Saturday and exploring the race expo.

I need to get ready for work (I'm a Checker Cab driver)...I'm going to wear my Boston Marathon cap, maybe I'll pick up a few marathoners at the airport!

2010 LVTC Competition Series

Daily Quote: "Win or lose you will never regret working hard, making sacrifices, being disciplined or focusing too much.  Success is measured by what we have done to prepare for competition." --John Smith (from the book, "Chicken Soup for the Soul.")

I've been lax in my blog postings as I was sick with the flu last week and only ran once last week.  I'm better now with only one more week of tapering before the half marathon.

I'm currently in 9th place with only one more race left in the Las Vegas Track Club Competition Series, which will be the 2010 Las Vegas Half Marathon next Sunday!!  Due to my sore right hip last summer, I will only complete nine of the ten events, the following was my results this year:

1/30 LVTC Club Championship 10K:  50:36

2/6 Kendall Tenney’s 9th Annual Run for a Wish 5K:  24:32

3/20 Run Away with Cirque du Soleil 5K: 24:28

5/1 Susan G. Komen Race for the Cure 5K: 24:08

8/7 LVTC Legends of Cross Country 5K: 25:20

9/18 LVTC Forest Challenge 11 Mile: 2:22:20

10/3 Four Seasons 11th Annual Season 4 a Cure Cancer Run 5K: 24:36

11/13 Max Muscle Marathon Tune-Up 10K: 53:34

12/5 Rock ‘n Roll Marathon Las Vegas Half-marathon: ???

Not only did I run in the above series events, but this year I had also ran my very first ultra-marathon, which was the "Labor of Love 50k Race" on April 11th, winning my 50-59 age group with a time of 7:08.

The year 2010 was a very active year, I had never ran so many races in a singular year before!  Normally I would strive to peak for races by only running a couple every year with a marathon in December.  The races were fun and the training kept me relatively healthy and fit, but my right hip flexor has suffered and still not fully healed.  The big question for me is whether I'll attempt running the 2011 Las Vegas Track Competition Series?!?  Maybe if I ran ten events next year I could achieve a higher result in the LVTC Competition Series?  Perhaps a wiser choice would be to allow my hip to fully heal and work more on my upper body next year?

A Thank You from Max Muscle Sports Nutrition

Today is a rest day from yesterday's race & 10 miler.  Tonight I'll be bowling at the Sunset Station.  Received a nice e-mail letter from Max Muscle Sports Nutrition:

Max Muscle Sports Nutrition

November 14, 2010

Race Participants,
Thank you for your participation in the 2nd annual Max Muscle 10k and 5k.

We would like to once again sincerely apologize for the race delay yesterday. For any participant who had to leave before the race started please let us know and you will be issued a full refund for the race. For everyone else, thank you very much for your patience and please check your mailboxes soon for a coupon that may be used either at Max Muscle or applied to next years race entry fee.

We would also like to give a big thank you to all of volunteers. Results and photos will be posted to lasvegas.maxmuscle.com very soon.
Thank you again, and we hope to see you at our next race!

Sincerely,
Jennifer Lee

Max Muscle Sports Nutrition

Max Muscle Marathon Tune-up 10k Race

Daily Quote: "It's the 3-4-5 spots that are tight, as only 26 points separate Gerry from Gergio Ibarra and Bruce Robison who are tied for 9-10 with 79 points."  --Southern Nevada Running News, Las Vegas Track Club Competition Series Update, November 2010, pg 10.

Only two more races for the Las Vegas Track Club Competition Series, which is today's 10k race, and the Las Vegas Half Marathon on December 5th.  I'll only complete nine of the ten races this year, due to my not competing in the Notch Run because of my sore right hip, nevertheless I'm surprised that I'm still contending...where would I be in the standings if I was able to race all ten races and was 100% fit?

I awoke at 7:00 a.m. and had a grand total of five hours of sleep.  I wore my race clothes to bed, all I needed to do was eat my pre-race breakfast routine of a granola bar and Gatorade and set off for the race.  I couldn't wake Garfield (nickname for my Garmin Forerunner GPS watch) from his stand and had to leave him at home.  I don't know what's wrong with Garfield, no response at all, tried a manual reboot, which didn't work either.

The 10k course is rectangular with right turns that climbs uphill gradually to the midpoint, then turns downhill for a fast gallop to the finish line.  The whole course is on asphalt, which runs through the northwest Las Vegas suburb.

My half-marathon training schedule calls for a 10 mile run, therefore my overall plan was to race hard the first 6.2 miles and once I cross the finish line will continue onward for another four miles around the course...at least that was the plan, circumstances soon developed where I had to change that strategy.

The weather is brisk, sunny skies, 45 degrees with winds SW at 7 to 12 mph.  I feel comfortable with the weather, which was perfect conditions for me and I'm very eager to race!

The race starts at 8:00 a.m. and arrived at the race around 7:30 a.m. for my warmup routine.

7:40 a.m.  The director makes an announcement that their was a mixup with the traffic cones contractor who thought the race wasn't until Sunday.  The course is not ready, hence a postponement of the start until 8:30 a.m.  Not a biggie.  I decided to change my plans and run four miles before the race rather than afterwards.

8:30 a.m.  Finished my four mile training run and felt a little tired, but still anxious to race.  The director makes another announcement.  Las Vegas Metro Police says the course is not safe for a race yet, therefore the race will now start at 9:00 a.m.  The organizers proceeded with the raffle immediately instead of after the race.  As usual, I didn't win anything from the raffle.  Chatted with several of my age-group racers as we waited for the start.

9:00 a.m.  The director makes another announcement...as soon as the motorcycle cop o.k.'s the course we'll start the race.   I would say at least a third of the race participants have already left for home, and the rest of the racers were at a very negative and sour mood.  I tried to stay positive, but no longer felt eager to race!  I just wanted to finish this darn thing.  I might have left too, but I need the series points for the Las Vegas Track Club Competition Series and didn't want to waste my $35 entry fee either. Changed my race strategy, rather than race with a hard effort, I've decided to treat this race as a long tempo run at approximately half-marathon pace.

9:25 a.m.  The director now states the course is now safe for the runners!  We're all herded to the starting line and the director mercifully makes no further announcements.  This is a first for me, I've been running races since 1999 and most races are on time or just a few minutes late due to announcements...not 85 minutes late!!

I ran the course at a steady pace.  The first half of the course was strong headwinds, but once I pass the mid-point and heading downhill the wind was at our backs.  I pretty much tuned myself off to my surroundings and just focused on fast turnovers and making sure I cut the tangents sharply.  I miss Garfield as he would often help spur me faster if my pace started to drift downwards.

I crossed the finish line strongly, but didn't even glance at the time...again, I miss Garfield!!  The awards were given about thirty minutes later and discovered I took second place in the 55-59 age group, which was sort of a surprise since I was running at about half-marathon pace, but not too big of a surprise as many runners went home after the second start postponement...as far as I know it was just the two of us in our age group!  I'll update this blog later to state my official finishing time.  Naturally, it's 5:45 p.m. and the results still haven't been posted on the LVTC.org site...hopefully I can finish this posting tomorrow.

SUMMARY: NOVEMBER 1-7, 2010

Daily Quote: "During 13 years of professional running, I never got it fully right. It's like golf. You'll never be perfect; you try to get a little better at every opportunity. That's the beauty of distance running, I think. It's a never-ending journey of trying to find out how good you can be, what I can improve on, even with my limitations. I'll never know the answer, but I'll keep looking for it." --Bob Kennedy, First American to run sub 13min 5k

Another crazy and hectic week, this time courtesy of the huge SEMA Convention (auto show).  I'm hanging tough on my chess matches at chess.com. Didn't have much computer time as the 12 hour work shifts and half-marathon training didn't leave me much extra time, decided just to post a thumbnail sketch of my training this week.

I'll be using the "Runner's World, Run Less, Run Faster" half marathon schedule on page 87. Since my pace for my last half marathon was 8:20 minutes per mile, my training paces will be set accordingly. Only four more weeks until the "2010 Las Vegas Rock n' Roll Half-Marathon!"

Monday: REST DAY.  Recovering from yesterday's long run of 15 miles.  Right hip flexor is feeling much better!  Just a small ache, not a biggie!

Tuesday: Tuesday: Two mile warmup at 10 minute miles. 3x1600 (400 RI) at 7:20 minute miles. One mile cooldown at 10 minute miles. Barely completed the last interval as I almost maxed out my heart rate!

Wednesday: Cycling for 45 minutes at moderate-hard pace.

Thursday: Tempo Run. 5 miles at mid tempo pace of approximately 8:06 minute miles. The gym was too warm and felt very uncomfortable.  Right hip flexor complained during the last mile.

Friday: Cycling intervals for an hour.

Saturday: Rest Day. Preparing for tomorrow's long run.

Sunday: Long Run. 15 miles at HMP + 30 seconds, approximately 8:50 minute miles. Beautiful sunny day with temperatures in the mid 60's! My right hip flexor was sore for the last two miles, has me very concerned about my 10k race this coming Saturday.

Next week will be a fall-back week and a short taper week for the "Max Muscle Marathon Tune-Up 10k," which will be next Saturday at 8:00 a.m.  My training schedule calls for a 10 mile long run...I might add four miles after my race as to complete my training distance, all depends how my right hip flexor feels.

SUMMARY: OCTOBER 25-31, 2010

Daily Quote: "Never let anyone tell you that you can't do something.  If you fail, you still win by trying.  Surround yourself with people who will support you and believe in you.  Most of all believe in yourself and give thanks.  Always give thanks."  --Ultra marathoner, Lisa Smith-Batchen

I'll be using the "Runner's World, Run Less, Run Faster" half marathon schedule on page 87. Since my pace for my last half marathon was 8:20 minutes per mile, my training paces will be set accordingly. Only five more weeks until the "2010 Las Vegas Rock n' Roll Half-Marathon!"

What a crazy and hectic week!  Didn't have time to post my daily training, hence today will be a thumbnail summary of my week:

Monday: Rest Day.  Recovering from yesterday's 10 miler.  Right hip flexor is still a little sore, hopefully a full day of rest will help.

Tuesday: Two mile warmup at 10 minute miles.  3x1600 (400 RI) at 7:20 minute miles.  One mile cooldown at 10 minute miles.  Tough workout!

Wednesday:  Cycling for 45 minutes at moderate-hard pace.

Thursday: Tempo Run. 5 miles at mid tempo pace of approximately 8:06 minute miles.  Felt comfortable.  Right hip flexor didn't ache at all!

Friday: Cycling intervals for an hour.

Saturday: Rest Day.  Preparing for tomorrow's long run.

Sunday: Long Run.  15 miles at HMP + 30 seconds, approximately 8:50 minute miles.  Beautiful sunny day with temperatures in the upper 50's!  My right hip flexor was complaining a little, but I did finish strong.

I'm still very concerned about my right hip flexor, I'll just do the best I can in training and hope that I can get to the starting line in good shape.

First Long Run For the Half-Marathon Training

Daily Quote:  "It is not the mountain we conquer but ourselves." --Edmund Hillary

Only six more weeks until the "2010 Rock n' Roll Las Vegas Half Marathon;" although today is my first Long Run for the half-marathon, I'm more than prepared as I've been training for the full marathon for the last 12 weeks!  This fall my training experience was that I can handle distances up to 16 miles, but after that my hip becomes too painful to safely continue. I should be able to handle the shorter training distances for a half marathon.  I fear if my half marathon training is also painful for my right hip flexor, I may have to change my goals again.

I'll be using the "Runner's World, Run Less, Run Faster" half marathon schedule on page 87. Since my pace for my last half marathon was 8:20 minutes per mile, my training paces will be set accordingly.  Today's pace calls for half marathon pace + 20 seconds per mile.  I intend to start conservatively as I build up speed for the planned pace.

Cloudy, temperature at 60 degrees, with little wind.  Out and back on Jones Boulevard.

Distance: 10 miles.
First three miles at around 9:20 minute per mile, the last seven miles were perfect...8:40 minute per miles as scheduled.

Average heart rate 151 bpm.  Cardiac drift 160 bpm. (Note my maximum heart rate is 188 bpm).  A moderate pace and felt just a little ache on my right hip flexor, no biggie as I completed my 10 miles strongly.

I can not be discouraged with lowering my upcoming race distance, must run according to what my body tells me.  Today is a new beginning of a new training goal and I'll keep looking forward and upward.

Changing Race Goals

Daily Quote: "Goals have never been good to me. At least not the types of goal setting that athletes are asked to do: Aim for the stars; your reach must exceed your grasp; if you don't dream it, you can't do it." --Joe Henderson

My new goal is to run the "Las Vegas Rock n Roll Half Marathon" rather than the full marathon on December 5th.  My body, particularly my right hip flexor, has not been adjusting to marathon training very well.  I can handle the shorter speed sessions, but on the Long Run my right hip flexor breaks down.  My current training experience is that I can handle distances up to 16 miles, but after that my hip becomes too painful to safely continue.  I should be able to handle the shorter training distances for a half marathon.

The Las Vegas valley has had the hottest and longest summer on record, which caused me to stay on the treadmill until October!  Normally by early September my training has started on the roads as to allow my body to acclimate to the unlevel and harder surfaces.  I tried to adjust to the roads too late and believe that my body won't be ready for a full marathon by December.  The shorter distance of a half marathon will allow my body enough time to train on the roads with the shorter mileage training for a half marathon.

This year I'm running the "Las Vegas Competition Series," which had me running races more often than I have in the past.  The Las Vegas Championship Series is 12 events, one per month (except for April, with two races in March). Two "wild cards” allowed. Scoring based on points accumulated from “best” 10 events. I'll only be able to complete nine events this year due to my hip injury during the Spring.  I haven't ran a half marathon since Salt Lake City in April 2007 when I set a PR of 1:49:27.  Both the Las Vegas Marathon and half marathon are part of the Las Vegas Track Club Competition Series where I'm currently in 10th place with two more races left in the series.  Changing my race goal won't affect my competing in the Las Vegas Competition Series!

Today is my "Tempo Run."  I'll be using the "Runner's World, Run Less, Run Faster" half marathon schedule on page 87.  Since my pace for my last half marathon was 8:20 minutes per mile, my training paces will be set accordingly.

62 degrees. Mostly Cloudy with winds at 10 mph.  Out and back on Jones Boulevard.

1 mile warmup at 10:00 minute miles.
5 miles at 8:20 minutes per mile.
1 mile cooldown at 10 minute miles.

Average heart rate: 151 bpm.  Cardiac Drift: 169 bpm.  Comfortable hard effort with no ill effects on my body!  I feel confident that my upcoming half-marathon will be a success!!

Incomplete 20 Miler

Daily Quote: "In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." --Fred Lebow, New York City Marathon co-founder

As usual my workouts this Fall is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 8, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.

Today is my scheduled 20-miler, which according to my book, "Runner's World, Run Less, Run Faster," the pace should be 8:30 minute miles for those who are training for a 3:30 marathon...I have no intention of running all my miles at that speed as I'm still weening myself off the treadmill and I'm intending to run the first miles slower as to acclimate to the uneven and harder surfaces. Also, my right hip flexor has been causing me some aches lately and hope that running a more cautious speed will not make my hip situation worse.

Started my run at 6:00 a.m. with sunny skies and the temperature at 69 degrees and a slight 7 mph breeze.  Perfect day for a run!!

My route today is out and back run on Jones Boulevard, which is relatively flat and was able to run most of my miles on asphalt.  My first three miles were ran conservatively at about 9:00-9:20 minute pace, miles 4-15 were close to the scheduled 8:30 minute pace, at 16 miles my right hip flexor was starting to complain, by the 17th mile it was shouting and reduced my pace to 10 minute miles and was just trying to get home in one piece...by mile 19 decided I had to walk the last mile in or risk a full blown hip injury.  Therefore, only finished 19 miles out of the planned 20 miles.

I'm quite frustrated with my right hip flexor and may have to re-examine my goals.  If I continue with my current marathon training as is I could risk a bigger hip injury and I still have eight weeks of training left before the "2010 Rock n' Roll Las Vegas Marathon."  I could run the marathon with no time goals, just finishing it, but to me that's like drinking luke warm water. 

I'm currently considering on the shorter option of running the half marathon...I haven't ran a half marathon since Salt Lake City in April 2007 when I set a PR of 1:49:27.  I could get excited about beating that half marathon personal record!  Also, both the Las Vegas Marathon and half marathon are part of the Las Vegas Track Club Competition Series where I'm currently in 10th place with two more races left in the series.  Decisions, decisions.

I'll be using my new foam roller and my usual hip exercises with the hope that next week's marathon training will be better with no pain.  If not, I'll train for the half-marathon.

New Shoes!

Daily Quote: "It is a happy talent to know how to play." --Ralph Waldo Emerson

The downside of my current training using the book, "Runner's World, Run Less, Run Faster," and only running three times a week is that my training has been so regimented as I've lost the playfulness in my running.  I miss those lazy running days where I would explore the neighborhood and get lost in my thoughts. Sometimes I feel like my running is becoming more work than an escape from work, I'm losing my joy for running.

Yesterday I was in a funky mood and nothing helps raise the spirits as getting new running shoes! I purchased at the NIKE Outlet Store a pair of NIKE Lunarglides for only $59.97!  The color is a little radical, silver gray with fire orange trim, but I don't purchase running shoes for the color.  The Lunarglides will replace my New Balance 729 that has 510 miles on them.  I plan on running in the Lunarglides for my tempo training and intervals, while my NIKE Air Structures will be for my Long Runs.

Yesterday I also did my typical crosstraining, upright stationary cycling for 45 minutes and today is my Tempo Day.

As usual my workouts this Fall is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 8, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.

Precor Treadmill set at a negative -2% decline.
1 mile warmup at 10:00 minute mile.
4 miles @ 7:29 minute miles.
1 mile cooldown at 10:00 minute mile.

Average heart rate: 162 bpm.  Cardiac Drift: 176 bpm.  (Note: my maximum heart rate is 188 bpm)  I'm very happy with my heart rate during the tempo portion as the pace is very close to my 10k pace and felt a little less than moderately hard!  My right hip was slightly sore afterwards, but I also have a new ache, my right lower backside is also complaining. 

Today was my first day wearing NIKE Lunarglides and they felt similar to my ASICS DS Trainers, which are light and also promotes my running midfoot.  I plan on still using my ASICS DS Trainers for races as they only have 212 miles on them, but will eventually replace them with the NIKE Lunarglides.

This Saturday is my Long Run, which will be 20 miles on the roads!!

Foam Roller

Daily Quote: "Among my favorite yoga and exercise props or pieces of home equipment is the simple foam roller, largely due to its versatility. When rolled along tight muscles, it serves as a poor gal's massage. It also creates some great abdominal workouts, a la Pilates." --from the blog: "The World According to OM Gal."

My friend Wendy recommended my getting a foam roller for my sore hip, I was finally able to purchase a foam roller yesterday for $24.99 at Big Five Athletic Store.  The foam roller is by Altus and is longer than those marathon sticks I've seen at race expos, it's thick and is 24 inches in length.  Altus has a website at http://www.altusathletic.com/, which I can download multiple exercise routines, I just haven't found the time to do further research, although I have experimented with massaging my right hip by laying on it and rolling...it does seem to massage deep into the muscle and is not comfortable.  Hopefully, massaging my right hip will eventually heal whatever is going on with the aches.  I'll continue to do my other hip exercises as well and plan to do hip exercises plus hip massages after my work day.

Talking about soreness, today is Interval Day!

As usual my workouts this Fall is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 8, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.

Precor Treadmill set at a negative -2% decline.
2 mile warmup at 10:00 minute miles.
1600m @ 6:41 (400m RI).
3200m @ 13:42 (800m RI).
2 x 800m @ 313 (400m RI).
1 mile cooldown at 10:00 minute mile .

Average heart rate: 174 bpm.  Cardiac drift: 183 bpm.  (Note: my maximum heart rate is 188 bpm)  Another tough interval session that left me totally exhausted and right hip sore.  I'm not looking forward to leaving for work in such a depleted condition, working 12-hour shifts should be illegal!

Today sent my advanced entry fee for the "Max Muscle Marathon Tune-up 10K," which is on November 13th.  This race is part of the Las Vegas Track Club Competition Series that I'm currently ranked in 10th place.  The entry fee is high, $30.00 thru 10/15/10, $40.00 thru 11/12/10, $45.00 Race Day.  The race does have a pancake breakfast, goodie bags, awards, and music for race participants, but I prefer just to race and the "extras" are nice, but would be happier to pay a lower entry fee. 

Only eight more weeks until the "2010 Rock n' Roll Las Vegas Marathon!!"

Tough 18 Miler

Daily Quote:  "When the same athlete runs on a treadmill, centre of mass is static (at least in the forwards-backwards plane). There is no forward progress; instead, the running surface 'disappears' behind the athlete. In fact, the treadmill belt moves the athlete's legs and feet under and behind her centre of mass and, to preserve stability, their key task is to move the support leg back in front of the centre of mass in time for the impact with the treadmill belt. The key function of the leg muscles during treadmill running is not to produce propulsive forces but to re-position the legs so as to keep the centre of mass stable."  --Owen Anderson, interesting article in "Peak Training" in regards to Treadmill Training.

Today is my scheduled 18-miler, which according to my book, "Runner's World, Run Less, Run Faster," the pace should be 8:30 minute miles for those who are training for a 3:30 marathon...I have no intention of running at that speed as I'm still weening myself off the treadmill and I'm intending to run slower as to acclimate to the uneven and harder surfaces.  Also, my right hip has been causing me some aches lately and hope that running a more cautious speed will not make my hip situation worse.

What a difference a week makes in the weather!  Last weekend the temperatures were over 100 degrees, this weekend the high will be around 85 degrees!!  I started my run at 7:00 a.m. with sunny skies and a comfortable temperature of 69 degrees, at the end of my run it was 74 degrees...looking forward to even cooler temperatures in the upcoming weeks.

Out and back run on Jones Boulevard, which is relatively flat and was able to run most of my miles on asphalt. I was tempted to make a right turn on Hacienda Ave, which is part of the 2010 Rock n' Roll Las Vegas Marathon route, but it's a gradual climb and today wanted to adjust to the level roads first.

I started at a very easy pace of 9:50 minute miles, by nine miles my pace was 8:55 minute miles, was able to hit the target pace of 8:30 minute miles during miles 10-16, my right hip started aching around 17 miles and decided to gradually decrease my speed back to 9:50 mile during that last mile.  Total time for 18 miles: 2:46:30, for the average pace of 9:15 minute miles.  Didn't wear a heart rate monitor today as I strive to run by perceived effort and run according to how my hip feels.

Next weekend is another 20 miler, but at a faster pace of 8:30 minute miles...it's going to be very tough, but I think it's manageable.

Tomorrow is my Rest Day!!  My right hip is sore and tomorrow will shop for the rubber roller that Wendy suggested last week.  Currently I'm typing this report with an ice wrap around my right hip.

Currently 10th Place in LVTC Championship Series

Daily Quote: "Ever-steady Brian Schreiber has 88; young Chris Perrine hangs in there with 87; and don’t count-me-out Sergio Ibarra has 79. All three passed in October but are still in the game. And don’t count out back-in-the-game Bruce Robison, who now has 79 points too after winning his age group in October."   Las Vegas Track Club Newsletter, October 2010

In the Las Vegas Track Club Championship Series I'm now in 10th Place with only two more Championship events left; November's "Max Muscle Marathon Tune-Up 10k," and December's "Rock n' Roll Las Vegas Marathon!"  I will be unable to complete 10 events as I skipped July's "Notch Run" as to allow my right hip to recover.  Since I"m in tied for 10th place, maybe I can rise above Sergio Ibarra in November's race?

As usual my workouts this Fall is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 9, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.


Today is the mentally tough and hip burning interval workout:

2 mile Warmup at 10 minute miles.
2 x (6x400m @ 1:39) (1:30 RI)
(2:30 RI between sets)
1 mile Cooldown at 10 minute miles.

Average heart rate: 174 bpm.  Cardiac Drift: 185 bpm. (Note: my maximum heart rate is 188 bpm)  A very tough workout, which came very close to my maximum heart rate.  I was sweaty and exhausted after the first set groupings, but was able to finish the second set with difficulty.  As usual, my right hip complained afterwards, icing and ibuprofen are my main tools against injury.  Tomorrow I'll be using another tool for prevention against serious injury, a total rest day...Saturday I'm planning on running 18 miles on the roads!

11th Annual Season 4 a Cure Cancer Run 5K

Daily Quote: "Everyone in life is looking for a certain runs.  Racing is where I get mine." --John Trautmann

Instead of running my planned tempo run, today I'll be running a 5k race called, "The 11th Annual Season 4 a Cure Cancer Run 5K."  I'm a little nervous as the race is held at the Nevada Cancer Institute, which is near the hilly section of town, with Red Rock Canyon nearby.  Not only is the race going to be hilly, but hot as well; the race starts at 9:00 a.m. with temperatures already in the 80's and with a humidity of 38% too!  These temperatures we're having in Vegas lately are abnormally high, and my marathon training is still mostly on the treadmill.

Nevada Cancer Institute again partnered with the Four Seasons Hotel Las Vegas for Season 4 a Cure Cancer Run and they go all out with a 5K Run/Walk as well as a 100-yard Kids Dash, fun carnival activities for children and a tantalizing Four Seasons catered breakfast.  The catered breakfast was simply fantastic...after the race I had a breakfast burrito, a personal sized breakfast pizza, a fruit shish-kabob, homemade cookies, a variety of exotic breads (my favorite being the banana nut bread), yogurt, and a variety of juices (I preferred the apple juice.)  Hard to believe my entry fee of $20.00 also covered all this food!

I currently have only nine weeks left until the "Rock n' Roll Las Vegas Marathon," therefore my racing plan was to run conservatively in this heat and treat the race as a tempo run, striving to keep the effort around 90%.  This race is part of the Las Vegas Track Club Competition Series and all I need to do is complete the race to gain points...I'm still in 11th place in the LVTC competition standings.

The race promptly started at 9:00 a.m., the first 500 feet had a sudden drop of elevation, but the next 1.3 miles was a steady climb...close to the halfway mark we looped downhill as we returned to the finish line.  Of course I struggled with that same 500 feet on the return because this time it's uphill.  I had no problems,  handled the tangents very well, even the very first corner was navigated perfectly.  The uphill section I had ran strongly without any overstriding and had quick turnovers as I kept an even effort.  The return downhill was not a problem and didn't have the usual slapping of feet when I pushed to maintain a high effort downhill.  I was pretty happy with my overall racing for this event.

My finishing time was 24:15, which was good enough for 1st Place in my 51-60 years old age group!  I was very surprised taking first place as I wasn't close to running my fastest effort.  I was tired and sore after the race, my troublesome right hip was complaining the most. As soon as I arrived home I took an ice bath. 

Tomorrow I return to marathon training, but will be an upright stationary cycling recovery day.

I'll post my race photos here once they're available online.

My next race in the Las Vegas Track Club Competition Series is the "Max Muscle Marathon Tune-Up 10k" on November 13th.

13 Miles At 8:15 Minute Miles

Daily Quote: "Now bid me run, and I will strive with things impossible." --William Shakespeare

Yesterday was a typical 45 minute upright stationary cycling that sets me up for today's Long Run; normally I would do my Long Run on the weekends, but this Sunday I have a 5k race, therefore today's distance will replace my usual Tempo Run.  I will consider Sunday's 5k race as a vigorous Tempo Run.

Thankfully, this week in my marathon training, my Long Run distance is only 13 miles, which is the FIRST Training cut-back week.  As usual, my scheduled workout and pace is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 10, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.

My last long run was 20 miles on the roads last Saturday, just four days ago, but today I'm forced on the treadmill as the temperatures in Vegas is still too hot, it'll be a high of 103 degrees today.

Long Run
Life Fitness Treadmill set at a negative <2% decline.
13 miles at 8:15 Minute Miles

Average heart rate: 157 bpm.  Cardiac Drift: 170 bpm.  (Note: my maximum heart rate is 188 bpm)  My heart rates are still too high for a long run, although my scheduled pace was close to marathon pace, which was only 15 seconds slower.  I'm concerned with my right hip, which started aching around 11 miles, afterwards the pain was noticeable, but doesn't affect my walking.  I'll treat my hip to ice and ibuprofen and hope that does the trick, my next run will be Sunday therefore I have plenty of time to taper, heal and recover before the race.

6 x 800m at 3:13

Daily Quote: "Everyone who has run knows that its most important value is in removing tension and allowing a release from whatever other cares the day may bring." --Jimmy Carter

Today is Interval Day.  Last year my main speed sessions were "Yasso 800's" and felt confident when I left for the gym for my interval sessions that calls for 800 intervals.

As usual my workouts this Fall is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 10, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.


Precor Treadmill set at a negative -2% decline
2 mile warmup at 10:00 minute miles.
4 x 800m at 3:13 (1:30 min RI)
1 mile cooldown at 10:00 minute mile
 
Average heart rate: 173 bpm.  Cardiac drift: 181 bpm.  (Note: my maximum heart rate is 188 bpm)  A tough workout, but I felt I could have squeezed in another 800m if I needed...which has been unusual, as the last couple of weeks the last interval felt extremely hard and couldn't even think about adding another repeat.  I must be getting stronger!!
 
Today I sent my entry fee to "11th Annual Season 4 a Cure Cancer Run 5K."  The race will be held at Town Center, the same location as the event Kendall Tenney's 9th Annual 5k "Run For a Wish", that was held last February 6th.  I remember how tough the course, which had many crowded tangents around that outdoor mall.  I hope to beat that 24:32 time next Sunday!

HOT 20 Miler On the Roads

Daily Quote: " "If you can't accept having to run less than your prescribed distance on a certain day, you're taking running too seriously." --Ross Judice, a runner and sports psychologist in Lafayette, Louisiana.

Today is my scheduled 20-miler, which according to my book, "Runner's World, Run Less, Run Faster," the pace should be 8:45 minute miles for those who are training for a 3:30 marathon...I have no intention of running at that speed as this will be my first 20 miler this season on the roads, and I'm intending to run slower as to acclimate to the uneven and harder surfaces.  Plus, Vegas is still too HOT!  I plan on running according to how my legs feel, but strive to keep an honest strong effort.

I started the run at 8:30 a.m., with the temperature already at 72 degrees and not a cloud in the sky, by the time I finished the temperature was 94 degrees.  I had carried three small bottles of Gatorade in my pack, which I emptied by mile 16.  I also prepared for the sunny day by lathering up on plenty of sunscreen, which was successful as I didn't have any sunburns whatsoever.

From home I ran south on Lindell, west on Harmon, south again to Hacienda (which is part or the Las Vegas Marathon course) and returned home via Rainbow Avenue and the bike trail along HWY 95.  The last four miles I was struggling with the heat and was concerned I wouldn't be able to complete the 20 miler, by some miracle I was able to finish the run standing. I need to get up even earlier for these long runs. 

No blisters, but my right hip is very sore, I'm currently icing it as I type this race report.  My right hip has been problematic, it's fine for several days, than hurts after a hard effort for a day, then is fine again.  I'll just keep a close eye on it and adjust my training schedule as needed.

My finishing time was 3:19:20, which was a slow pace of 9:58 minute miles.  I'm satisfied with the result considering the weather and this being my first Long Run on the roads this Fall (my first 20 miler this Fall was two weeks ago, but on the treadmill).  My average heart rate was 163 bpm and my cardiac drift was 177 bpm.  (Note, my maximum heart rate is 188 bpm)  My heart rates are too high, which I attribute this to the hot weather.  I should be able to run faster with less effort once the temperatures become cooler.

Eventually Vegas reached a high of 102 degrees today.  I see that the extended forecast for Monday and Tuesday is record high temperatures, doesn't matter as I plan on returning to the treadmill for the beginning of next week.  Next Sunday, October 3rd,  I'll be running the "Season 4 a Cure Cancer 5k" race, which is part of the Las Vegas Track Club competition series.  I'll write more about my plans for that upcoming race tomorrow.  I plan on resting tomorrow, but I still must bowl on Sunday night.

Cycling Intervals

Daily Quote: "Use cross-training before you get injured as preventive medicine and to offset potential peer pressure. Variety reduces stress because you're less dependent on one activity to satisfy your exercise high." --Marc Bloom, "Marc Bloom Running."


The nice aspect about "FIRST Training" is the cross-training, my favorite being the upright stationary cycling, which comes very close to accomplishing my exercise high...nothing beats running for an exercise high!

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 107, Cross-Training Workout #1 ((XT#2):

1. Mode: Upright Stationary Cycling (45 minutes.)
Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 (Effort Level 4: Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minute with 4 minutes of fast spinning at PE level of 1 (Effort Level 1: Easy. No increase in breathing rate; can go all day.); all with cadence of about 95 to 100 rpm. Repeated this six times. Finished with 5 minutes easy as a cooldown.

Note: When I'm cycling at Effort Level 1 (easy), I set the Life Fitness Cycle at setting level 4, and Effort Level 4 (hard) at setting level 14. I'm improving as I raised my hard setting from level 13 last week.

Average heart rate during the 45 minutes was 156 pm, but cardiac drift due to the intervals was 177 bpm.  (Note: my maximum heart rate is 188 bpm)  Definitely a hard effort! Might take a week or two for my body to adjust to Level 14 on the upright Life Fitness Cycle.
 
I had planned on running my first Long Run on the roads tomorrow, but the weather forecasts states the high temperature in Vegas will be 101 degrees with blazing sunshine and hot.  Maybe I can accomplish the 20 miler on the roads if I awake early enough?!?  Running earlier would mean less sleep, but I can always take a long nap afterwards.  If not, I'll be back on the dreadmill...can I handle the mental struggle of running 20 miles on the dreadmill again? Hard to believe we're still having 100+ degrees this late in the year.  Normally I would be training on the roads during the first week of September. Frustrating!

The Perfection Complex

Daily Quote: "If your running program is exceedingly structured and you find any deviation from your routine hard to change, you may suffer from 'The Perfection Complex,' according to Ross Judice, Ph.D, a runner and sports psychologist in Lafayette, Louisiana. 'There are certain runners,' said Judice, 'with obsessive personalities who feel they must do things in a 'perfectly' structured way. Since that's impossible, they experience chronic low-level stress because inevitably they perceive themselves as failures." --Marc Bloom, "Marc Bloom Running."


I'm definitely a "Type A" and an obsessive personality, which makes my completing the rigid and challenging workouts in the book "Runner's World, Run Less, Run Faster," very stressful for me.  Since I'm only running three days a week, I feel that's it's imperative for me to complete the programmed workouts as printed with little leeway for anything less as then I would indeed feel like a failure.  I need to give myself more slack so I can continue my marathon training without burnout and pushing myself to a possible injury.

Yesterday was my typical 45 minute, upright stationary cycling, and am somewhat ready for my tough tempo run.

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 11, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.

Precor Treadmill set at a negative <2% decline.
1 mile warmup at 10:00 minute miles.
5 miles at 7:29 minute miles.
1 mile cooldown at 10:00 minute mile.

Average heart rate: 162 bpm.  Cardiac Drift: 177 bpm (Note, my maximum heart rate is 188 bpm.)  Tough workout, but did complete my programmed tempo run with the feeling that I could have gone even longer. My running on the dreadmill is starting to get very, very old.  I'm hoping that this coming Saturday I'll attempt my first road run for the Fall, which will be a 20 miler!

Stress

Daily Quote: "You will enjoy running more and get more benefit from it if you stay flexible about when, where and how fast you run. Make adjustments. Fine-tune. Be proactive. Be realistic." --Marc Bloom.

I'm losing my mojo for running, I don't look forward to my runs as they don't help relieve my stress or depression as it once had.  I've lost my joy.

I believe that the rigid and very challenging marathon training schedules in the book, "Runner's World, Run Less, Run Faster," are making me faster, but at the cost of my enjoyment.  If I don't enjoy the running, than what's the point?  I might be too unrealistic with my sub 3:30 marathon goal.

Another factor is dreaded treadmill, or what's known as the dreadmill...this summer Las Vegas has suffered the hottest temperatures on record and as usual I was forced on the dreadmill for the duration of the summer, but usually by now I'm on the roads, unfortunately Vegas is still too HOT!  I know my running would be more enjoyable if my Long Runs were on the roads.

Also, I work 12+ hours driving for Checker Cab Company, which is a very dangerous and stressful job in Las Vegas.  In fact, yesterday a huge charter bus backed into my cab severely damaging my front bumper.  Thankfully no injuries for either bus driver or me, and we both didn't have passengers.  It's difficult to squeeze in my marathon training with such a tight and long work schedule. 

Often in the morning I have to literally drag myself out of bed to run as I took a long time to unwind and relax after work before sleeping.  Last night due to the cab accident my sleep was fitful.  I need to find more time to rest as to benefit my running and make me more alert for work.

Today is my interval workout, which for me is the most difficult workout of the week (my other workouts are a tempo run and a long run).  Being an older runner I don't have the fast twitch muscles that a younger runner has, which is a major reason I'm a distance runner. As usual my workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 11, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.

My resting morning heart rate was 40 bpm, which is within my average range 38-41 bpm, nevertheless I still had to force myself to the gym as to keep myself accountable for my marathon training.  I only run three times a week now, and feel if I miss just one workout it'll be disastrous for my marathon goal.  I definitely have a perfection complex, which will be discussed a little tomorrow.

Precor Treadmill set at a negative -2% decline.
1 mile warmup at 10:00 minute mile.
2 x 1200m at 4:55 (2 min RI)
4 x 800m at 3:13 (2 min RI)
1 mile cooldown at 10:00 minute mile.

Average heart rate: 170 bpm.  Cardiac drift: 182 bpm.  (Note: my maximum heart rate is 188 bpm)  Surprisingly, I'm showing a little improvement in my cardiac drift, which last week's interval session was 185 bpm.

A very hard workout, almost couldn't finish that last 800m, really had to force myself mentally to finish as I had so many negative thoughts.  Normally I would feel some satisfaction from completing the tough plan as scheduled, but today just felt tired and depressed, which is definitely not a good sign.

UPDATE ON MY 27TH ANNUAL FOREST CHALLENGE REPORT:   Last Saturday I didn't have my finishing time nor placing in my race, I now have those figures.  My time in the challenging 11 miler was 2:22:20, good enough for 24th place overall, and 1st Place in my age division of 55-59 years old.  Oh yeah, being first place in my age division wasn't such a big feat, since I was the ONLY runner in my age division.  Also, only one photo was taken of me during the race, I was buried in the starting sprint and photo was blurred.  Still no update on my LVTC Competition Series ranking.

The LVTC 27th Annual Forest Challenge 11-miler

Daily Quote: "First of all, wear those trail shoes. They're light enough for racing, but offer the lateral support you need to keep your feet and ankles more stable. Also, a trail shoe has a heavier tread pattern than a road shoe, and offers a toe 'bumper' to protect you from bruising". --"Trail Racing 101" by Martin Dugard, Runner's World Magazine, 08/08/2002


I don't own trail shoes because I run trails so rarely, but how I wished I ran today in shoes that have bumpers as most of my toes are sore and bruised.  I'll drop a hint to my wife for a upcoming Christmas present for trail shoes.  My next trail run won't be until next Spring. Today I wore my New Balance 729 stability shoes that just didn't do the job. I'm primarily a road runner, hence I don't have the hang of changing terrain and multiple speeds. 

I've got that "marathon shuffle," which works great for most of my runs, but need to learn to lift my feet for trail runs.  I had many mishaps where I wasn't paying close attention and tripped over roots and jutted rocks, thankfully nothing serious happened to my body, but my hands are bruised as I avoided the face-plants.  

During road runs when I'm in pain I would mediate or zone out as I race through the pain, but learned very quickly I can't do that in trail runs, must stay focused throughout the race.

The only reason I ran the LVTC 27th Annual Forest Challenge 11 miler, was because I need to finish 10 races that are part of the LVTC Competition Series.  The Competition Series has many variety of races, 5k, 10k road races, track races, a cross-country race, and the marathon (which is the 2010 Rock n' Roll Las Vegas Marathon.)  Today, I had the option of a 6 mile Forest Challenge, but I needed to complete an 18 miler this week for my marathon training (only 11 more weeks until the marathon.)  After my race, I tacked on another 7 miles, but at a lower elevation...The Fletcher Trail was perfect, it was an easy seven miler at 3,000 feet elevation, rather than the 9,000 feet elevation at Bristlecone Trail.

My strategy for this 11 miler was to run it as a tempo run at about 80% of my perceived effort, and I had planned to treat this race as a Long Run for my marathon training.  I didn't really care about being competitive as just finishing the race will give me an automatic 5 points in the Competitive Series.  Interesting Twilight Zone note:  I'm currently in 11th place in the Competition Series, running a 11 mile trail race, AND my bib number was...yup, it was Bib #11!!  I asked the race director if my bib number was intentionally #11 due to my placing, and he said the Las Vegas Track Club is not that organized and the bib number was random.  Quite Eeerie!!

I don't have the official time nor photos yet, and will update my blog when they're available.

The 27th Annual Forest Challenge is an out-and-back trail race and starts at the Lower Bristlecone Trailhead at Mt Charleston, approximately 9,000 feet elevation, the trail climbs to the Kyle Canyon Ski Resort, once we arrive at the Upper Bristlecone Trailhead we return to the start.  I didn't expect the start to be so cold, 45 degrees, just an hour away Las Vegas was already in the low 90's!!  The first two miles and last two miles are on a fire road, but once the trail leaves the fire road the fun really begins.  The trail becomes treacherous single track with high peaks, trail cutting around Ponderosa Pine trees, a mile where the trail clings to a cliff with a very steep fall for the non-observant.  Several times I had almost fell head first due to tree roots and trying to give room for the faster returning runners.

I'm fairly satisfied with my result, no injuries, completed my extra 7 miles for a total of 18 marathon training miles, and gained more experience with trail runs.  I also should be able to maintain my 11th place position in the LVTC Competition Series.

That's enough for my blog right now, I'm totally exhausted and need a very long nap.

Tempo Run, 7:14 minute miles.

Daily Quote: "That which does not kill us makes us stronger." --Friedrich Nietzsche

This is going to be a killer weekend...Friday night I'll only be able to sleep four hours before running a 11 mile race on Saturday, immediately after the race I'll run an additional 7 miles as to stay on my marathon training schedule that requires a Long Run of 18 miles.  Saturday night I'll be attending a dinner party, Sunday morning will be my cycling interval training and Sunday night I'll be starting in a new bowling league.  Today's Tempo Run will be my last run before Saturday's race, I'll be taking a rest day tomorrow as a very small taper.  Life is full!

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 12, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.


Precor Treadmill set at a negative <2% decline.
2 mile warmup at 10:00 minute miles.
3 miles at 7:14 minute miles.
1 mile cooldown at 10:00 minute mile.

Average heart rate: 165 bpm.  Cardiac Drift: 176 bpm (Note, my maximum heart rate is 188 bpm.)  A hard workout, but the effort was much easier than last Tuesday's interval session!  I was able to finish the planned workout as written, and surprisingly I wasn't sore and didn't have any aches.  I feel ready to race this Saturday!!

Intense Intervals

Daily Quote: "I run because it's so symbolic of life.  You have to drive yourself to overcome the obstacles.  You might feel that you can't.  But then you find your inner strength, and realize you're capable of so much more than thought." --Arthur Blank

I'm STILL a little sore from Saturday's 20 miler, but I'm somewhat ready for those dreaded intervals that are always painful.

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 12, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.

Precor treadmill set at a negative -2% decline.
2 mile warmup at 10 minute miles.
3 x 1600m @ 6:41 (1 min RI)
1 mile cooldown at 10 minute mile.

Average heart rate: 169 bpm.  Cardiac Drift: 185 bpm (Note, my maximum heart rate is 188 bpm.)  A very hard workout, with my cardiac drift very close to my maximum heart rate.  I haven't had my cardiac drift this high in a very long time, even my last 5k cross-country race my max was 184 bpm. 

How my body hates running intervals!  My body is quite sore, the typical culprits, my left plantar fasciitis, left hip and right lower back are complaining.  Not enough time today to take an ice bath, took two ibuprofens and rushed to work.  Tomorrow will be an active recovery day on the upright stationary cycle.

Today I sent my entry fee for this Saturday's "LVTC Forest Challenge 11 Miler," and hope to add an additional 7 miles as to complete my scheduled 18 miles for marathon training.

Slight Adjustment To Training Schedule

Daily Quote: "All types of stationary bikes provide a low impact workout that many feel is an advantage over treadmill exercise. The force on the knees, ankles, feet and other body parts that occurs with walking or running can cause swelling or discomfort in the joints. It can irritate old injuries or sometimes even produce new problems. A stationary bike provides non-weight bearing exercise that reduces impact on these areas." --C. J. Gustafson, article "Cycling Your Way To Fitness," topendsports.com

Today's marathon training schedule calls for a interval workout, but I'm still sore from Saturday's 20 miler, even though I took Sunday off as a rest day, the best solution for me would be to switch today for a cycling workout instead.  One other factor is my morning heart rate, which is a little high at 49 bpm as my usual morning heart rates are around 39-42 bpm range.

I do fear that one reason I chose to cycle today is that the interval workouts are tough mentally and physically for me, I just can't wrap my mind around it when I'm still sore.  I do feel a little guilty about cycling today, but know I'm doing the right thing with allowing my body active recovery.  Sometimes I over-think and worry too much!  I will do my interval training tomorrow.

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1)."

24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 11.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions per minute...or RPMs

My average heart rate was 153 and my cardiac drift was 164 bpm, my heart rate numbers are higher than last week's numbers, which may somewhat validate my cycling instead of running on the treadmill.

20 Miles at 9:00 Minute Miles

Quote: "Your weekly long run is the best training to avoid hitting the wall. By doing progressively longer runs each week, your body's capacity to store more glycogen within the muscles increases. By increasing your glycogen stores, you'll be able to maintain your pace and hopefully push off the onset of fatigue. In addition, the long runs teach the body to tap into and utilize energy reserves from fat storage sites after the glycogen stores have been depleted." --Christine Luff, About.com guide

Today is my first 20-miler for my upcoming "2010 Rock n' Roll Las Vegas Marathon!"  Eventually, I'll be doing a total of five 20 milers during the next 12 weeks.  My future 20 milers will become progressively faster.

My scheduled workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 12, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.

Long Run
Life Fitness Treadmill set at a negative <2% decline.
20 miles @ 9:00 minute miles (Overall time: 3 hours)

Average heart rate: 159 bpm.  Cardiac Drift: 173 bpm.  (Note: my maximum heart rate is 188 bpm)  My cardiac drift is still too high; I'm only running one minute slower than my planned marathon pace of 8:00 minute miles.  Hopefully, my body will acclimate to this faster training speed before the marathon itself.

My feet and legs were very sore after my run, took ibuprofen and an ice bath before I took a long nap.  I've decided that tomorrow, Sunday, will be a rest day.

I wore my racing shoes, "ASICS DS Trainers," for my Long Run.  Maybe I should have worn my stability shoes, "NB 729," instead?  I might have been less sore if I wore more stable shoes.  Perhaps the negative -2% decline on the treadmill is too much pounding, maybe 1 negative -1% decline would be less destructive to my body?

Next week my Long Run will be 18 miles, BUT, next Saturday I'll be racing the "LVTC Forest Challenge 11 Miler."  How and when am I going to squeeze in the 18 miler into my training schedule?  Maybe after my race next Saturday I'll add an additional seven miles on the trails?

Increased Stationary Cycling Level

Daily Quote: "Do not go where the path may lead go instead where there is no path and leave a trail." --Ralph Waldo Emerson

I'm seeing the light at the end of the tunnel, temperatures this week in Las Vegas are falling!!  The extended forecast shows no temperatures over 100 degrees for the next five days, I can already see me running on the roads soon and brazing different paths.  Unfortunately, I still plan on doing my first 20 miler this Saturday on the treadmill.

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1)."  Last Tuesday I found that the cycle's Level 10 setting was getting a little easy therefore I raised the cycle to Level 11!

24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 11.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions per minute...or RPMs

My average heart rate was 151 and my cardiac drift was 163 bpm, which helped my recovery from yesterday's tough interval work.  I may need to raise the level for Wednesday's interval cycling too.

September 18th will be my next race in the Las Vegas Track Club Competition Series, "The LVTC Forest Challenge 11 Miler," at Mount Charleston's Lee Canyon.  I need to send my registration for the race very soon.

Manic Monday!

Daily Quote: "Some runners find the track intervals difficult but find the long run pace easy.  Conversely, some runners find the track intervals easy and are very challenged by the long tempo and long run paces.  Some runners have more speed than endurance, and vice versa."  --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 99.

I find that the track intervals are my my toughest workouts as I definitely have more endurance than speed.  Today I had to practically drag myself to the gym for my interval workout.  I forgot today is Labor Day and the gym's parking lot was full!  Once I found a space and went inside my gym, discovered the treadmills were all occupied and had to wait 15 minutes before a dreadmill was free...I used the time to work on my core muscles with the ab roller and did a few hip exercises.  I was a little stressed when I jumped on the 'mill as I still had to finish my workout before 11:30 a.m. as to leave for work, which only gave me five minutes after my workout to get dressed...yup, I still have to work on Labor Day.  I should leave for the gym earlier every day, not just holidays.

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 13, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.

Precor Treadmill set at a negative <2% decline.
2 mile warmup at 10:00 minute miles.
5 x 1000m @ 4:16 (400m RI)
1 mile cooldown at 10 minute mile.

Average heart rate: 167 bpm.  Cardiac Drift: 184 bpm (Note, my maximum heart rate is 188 bpm.)  A very hard workout, with my cardiac drift very close to my maximum heart rate.  I was able to finish the planned workout as written, but my body was very sore, especially my left hip.  I'll be treating my hip with ice therapy throughout the afternoon and night. Needless to say, I still hate intervals! Thankfully, tomorrow will be a easy recovery on the upright stationary cycle.

Excessive Heat Warning For Las Vegas Valley

Daily Quote: "The warning, issued by the National Weather Service, is in effect for areas below 4,000 feet. Temperatures are expected to be around 107 degrees in the valley, with highs reaching 112 along the Colorado River."  --Las Vegas Review-Journal, September 4, 2010.

The temperature actually reached 109 degrees at home. Today, I continue my love/hate relationship with the treadmill due to the excessive heat.  The treadmill is becoming numbing with boredom, but without the treadmill I couldn't run at all.  Last year I was already acclimating to running on the roads, I hope to start my road running in two weeks, maybe?!?  The weather does make you believe in Global Warning!

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 14, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.

7 Mile Tempo Run.
Precor Treadmill set at a negative <2% decline.
1 mile easy at 10 minute mile.
5 miles at 7:44 minute miles.
1 mile easy at 10 minute mile.

Average heart rate: 161 bpm.  Cardiac drift: 179 bpm.  (Note: maximum heart rate is 188 bpm)  Tough tempo run set close to last year's 10k race pace.  I was surprised my cardiac drift wasn't a little higher...I was really feeling my oats this morning!  I believe the slower cab business has given me more energy for my workouts, which is the only good thing about making less money.

My left plantar fasciitis was o.k. after the one mile warmup, but I now have a new ache, which is my left hip...not my injury from last spring, which was my right hip!  It's not a full blown hip injury, but it did make a small complaint, something that I won't ignore and will be treating with regular ice treatements.  Every little ache and pain has me concerned about the vigors of my current marathon training...is it too tough for me? 

Only 13 weeks until the 2010 Las Vegas Marathon!!  I'll also be competing in the Las Vegas Track Club Competition Series and their next race is on September 18th, "The LVTC Forest Challenge 11-Miler."

17 Miles at 8:45 Minute Miles

Daily Quote: "By running long, we provide the necessary stress to ensure maximum adaptation of our slow-twitch fibers.  We weed out weak myofilaments, replacing them with stronger ones.  And as fatigue sets in, we begin recruiting intermediate fibers, improving their endurance capacity and coordinating their use alongside the less force-generating slow-twitch fibers." --Pete Magill, Running Times Magazine, article "Recruit Every Fiber", September 2010, pg 56.

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 14, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.

Long Run. Life Fitness Treadmill set at a negative <2% decline. 17 miles @ 8:45 minute miles (6.9 MPH). Overall Time: 2:28.  Average heart rate: 157 bpm. Cardiac drift: 171 bpm. (Note: my maximum heart rate is 188 bpm).

I'm a little alarmed how high my cardiac drift was today.  My pace was only 45 seconds slower than my planned marathon race pace, but my heart was racing!  Maybe I'm overtrained? Am I biting off more than I can chew?  Is a 3:30 marathon too unrealistic for me?  I'll continue on with my current marathon training schedule hoping that the next 14 weeks my body will adapt as to become stronger and faster before the 2010 Las Vegas Marathon.

I'm currently 176 pounds on a six foot frame, I believe my ideal marathon racing weight is around the range of 160-165 pounds, unfortunately my body feels very comfortable at my current weight...with more intense training during the next 14 weeks I should be much closer to my ideal weight.  Once I become lighter my heart rate numbers should become lower.

My left plantar fasciitis is a little sore and has shown improvement, my right hip continues to stay healed, and thankfully have no additional injuries nor aches and pains.  This morning's resting heart rate continues to be good at 42 bpm, therefore I doubt that I'm overtrained.

Tomorrow I plan on having a REST DAY!!

Easy Upright Stationary Cycling

Daily Quote: "Rather than a 30- to 45-minute easy run, you can cross-train at a higher intensity for the same duration.  When cross-training, it is best to base workouts on time rather than distance.  Just as with running, you can have short, intense cross-training workouts made of short high-intensity work intervals interspersed with rest bouts, or you can have workouts that mirror tempo workouts -- a hard 20- to 25-minute effort --or you can have a workout that imitates the long run-- 1 2- to 3-hour, moderate-intensity workout."  --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 99.

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1).  Last Tuesday I found that the cycle's Level 10 setting was getting a little easy and had planned to raise the cycle to Level 11, BUT, my body is still sore from yesterday's tough interval session and decided to keep the cycle at Level 10 for today and raise the level next week.

24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 10.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions per minute...or RPMs

My cardiac drift was only 157 bpm, which helped my recovery from yesterday, but still plan on raising the cycle to Level 11 next Tuesday.  The nice feature of the cycle is that it doesn't irritate my left plantar fasciitis injury and am confident that my right hip is staying healed.  Stationary cycling is definitely a higher intensity than my past short recovery runs, but without the pounding.

Tomorrow I'm planning on my Long Run being 17 miles at 9:08 minute miles on the Precor Treadmill...I'm going to have to get up earlier tomorrow morning to fit in the workout before work.  Next week will be my first 20 miler for the season and won't have enough time to squeeze it in before work, therefore I'll have to return my Long Run on a Sunday.  September 18th will be my next race in the Las Vegas Track Club Competition Series, "The LVTC Forest Challenge 11 Miler," at Mount Charleston's Lee Canyon.  September is going to be a tough training month!

Intervals at 6:58 Minute Per Mile Pace

Daily Quote: "Short intervals help us develop a sense of rhythm for our race--both neuromuscular and cognitive.  Our bodies rely on sensory feedback for running pace: the pressure of the ground, muscle tension and visually what we're seeing."  --Tom Schwartz, Beaverton, Oregon coach and exercise scientist, whose advice at http://www.therunzone.com/ has helped scores of runners.

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 14, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.

Precor Treadmill set at a negative <2% decline.
2 mile warmup at 10:00 minute miles.
1200m @ 4:55, 1000m @ 4:03, 800m 3:13, 600m @ 2:24,
400m @ 1:35
(all with 200m RI)
1 mile cooldown at 10:00 minute miles.

The above workout equates to a 21:40 5k pace (which is my current 5k personal record set two years ago), or 6:58 minute miles.  This is the fastest interval session I've ever attempted and those 200m Recovery Intervals were so very short, I had to give myself another 50m recovery before the last 400m @ 1:35 as to allow my heart to slow down a little.  This is the first time I had to alter my current marathon training schedule as written.  My average heart rate was 166 bpm, with my cardiac drift being a whopping 185 bpm!  (Note: my maximum heart rate is 188 bpm.)   Afterwards my body felt like it had just finished a grueling race.  Thankfully, tomorrow is my cycling crosstraining and my body will have less pounding...my left plantar fasciitis is most grateful for tomorrow's non-impact exercise.

7 Miler, 5 Miles at Tempo 8:00 Minute Miles.

Daily Quote: "As Distance Runners, we live in a constant cycle of destruction and adaptation.  In turns we push our bodies to the edge of their ability and then wait patiently for them to heal into a slightly stronger, faster state of homeostasis.  In a nutshell, that's what training is."  --Julia Lucas, Running Times Magazine, article "Work the Recovery: How to bounce back quicker after your next hard workout," September 2010, pg 24.

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229.  I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.



Tempo Workout:
7 mile run.
1 mile easy, 10:00 minute mile
5 miles at 8:00 minute miles
1 mile easy, 10 minute mile.

Average heart rate: 159 bpm.  Cardiac Drift: 168 bpm.  (Note: my maximum heart rate is 188 bpm) Nice strong tempo run, that's at the planned pace for my next Las Vegas Marathon, which is 8 minute miles for a result of 3:30!  I'm moving along well, and body should be adapted for my goal by the time I peak for the marathon.  Only 15 weeks until the Las Vegas Marathon!!

I'll be leaving home for Laughlin soon, we'll be having an escape weekend at Harrah's Hotel and will be attending Don McLean's concert tonight!!

Walking as Cross Training

Daily Quote:  "What is one of the secrets of her (double Olympic medalist Yuko Arimori) success?  Listen up, all who venture to run 42k or longer, no matter the pace.  The answer is beyond marathoning.  It's long walks.  That's right walking.  Bob Kennedy had it right when he said Americans train too hard on their easy days.  Japanese runners exercise more restraint."  --P.J. Christman, article "The Marathon Life of Reilly," Marathon & Beyond Magazine, July/August 2010, pg 107.

I found the above quote most interesting, as in the past I would indeed exercise too hard on my easy days and some weeks have no Rest Days whatsoever.  Lately, I've been walking around the airport pit (cab holding area) when taxi business is very slow, my form of extra cross training.

I'm somewhat recovered from Wednesday's 15 miler. Yesterday was a welcomed Rest Day, today is crosstraining day on the upright stationary cycle.  Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 107, Cross-Training Workout #1 ((XT#2):

1. Mode: Upright Stationary Cycling (45 minutes.)
        Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 (Effort Level 4: Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minute with 4 minutes of fast spinning at PE level of 1 (Effort Level 1: Easy. No increase in breathing rate; can go all day.); all with cadence of about 95 to 100 rpm. Repeat this six times. Finish with 5 minutes easy as a cooldown.

Note: When I'm cycling at Effort Level 1 (easy), I set the Life Fitness Cycle at setting level 4, and Effort Level 4 (hard) at setting level 13.  I'm improving as I raised my hard setting from level 12 last week.

Average heart rate during the 45 minutes was 158 pm, but cardiac drift due to the intervals was 171 bpm. I'm confident that as I strengthen my cycling muscles my cardiac drift will become even lower and will need to increase the stationary cycling interval level again. This workout is noticeably tougher than my typical recovery run in the past, but didn't notice any soreness from my right hip nor my left plantar fasciitis and has reduced overall physical stress as cycling is a low impact exercise.  Nevertheless, I do miss my recovery runs and hope to eventually return to higher running mileage next Spring.

15 Miler at 8:45 Minute Miles

Daily Quote: "FIRST's prescribed paces are usually reported by runners as being faster than their normal running speed.  Generally, this is because our Training with Purpose philosophy favors quality over quantity, intensity over frequency, fast running over the accumulation of miles.  If you want to run faster, you need to train faster.  In fitness terms, you need to employ the principle of specificity."  --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 7.

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229.  I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.

Long Run. Life Fitness Treadmill set at a negative <2% decline. 15 miles @ 8:45 minute miles (6.9 MPH). Overall Time: 2:11.. Average heart rate: 152 bpm. Cardiac drift: 160 bpm. (Note: my maximum heart rate is 188 bpm).


My effort was easier today than last week's Long Run of 13 miles as the planned pace was a little slower (last week was 8:30 minute miles).  Nevertheless, had the same left plantar fasciitis soreness, and a new ache, which was my lower right back.  Hopefully icing my back and taking ibuprofen will help the back recover...I doubt it's a back injury, just a tad sore.  My right back ache might be an extension of my previous right hip injury?!?  I'm still doing hip and ab exercises, and believe my core is stronger than last year at this time.  It's literally a pain getting older!

The dreadmill was pretty boring, although I did occasionally watch the television news and/or listen to my CD player (my favorite CD is "Coldplay, Viva La Vida or Death and All His Friends").  I still have about a month before my training returns to the roads.  Today's high in Las Vegas will be 109 degrees!

I've been running my Long Runs on Wednesdays due to my competing in the Las Vegas Track Club Competition Series that has races once a month on Saturdays, therefore it's unwise to run a Long Run on Sunday after a race on Saturday.  I've been doing my Tempo Runs on Saturday, which duplicates my shorter race's efforts nicely.  So far, my Long Runs are doing fine on Wednesdays and can make it to work before 12:00 p.m., unfortunately, my future longer runs will have a tight time squeeze and will eventually have my Long Runs on Sundays again.

My next Las Vegas Competition Series race is on September 18th, the "LVTC Forest Challenge 11 mile race," which will be held at Mt Charleston's lower Bristlecone Trail.  I'll treat this race as a faster tempo run.

Next Wednesday my Long Run jumps to 17 miles at 8:45 minute miles.  Tomorrow will be a Rest Day!

Randy Salamone Speaks

Daily Quote: "Winning has always meant much to me, but winning friends has meant the most." --Babe Zaharias

Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1).

24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
    1. Mode: Stationary cycling for a total time of 45 minutes.
          8 minutes easy spinning, Level 4.
          30 minutes moderate, Level 10.
          7 minutes easy spinning, Level 4.
          Cadence for all levels was 95-100 revolutions...or RPMs

Same workout as last Tuesday, but my heart rates were lower...cardiac drift was only 158 bpm!  Next Tuesday will raise the cycle to Level 11.

Tomorrow will be a long run of 15 miles as I prepare for the 2010 Las Vegas Marathon.

My friend, Randy Salamone, made some valid points about FIRST Training Program and the "Runner's World, Run Less, Run Faster" book during his response to me through about.com running/jogging forum:

Bruce,

I doubt you need to read this reply to know how I feel about 'less is more' training plans. Less is not more! Less is less!

My reasons are as follows:


1. Any well thought out training plan will include intervals, tempo runs and long runs. Those workouts are not a novel feature of FIRST training.


2. Cross training is fine; but only as a supplement to running not as a replacement for it. Specificity of response to training has demonstrated that the best training for a given activity is that activity itself.


3. Follow the elites! When world class runners train based on FIRST I’ll give it a try. Almost all competitive marathoners run 90-140 miles a week. Only AFTER they put in the miles do they supplement with cross-training.

I’m not suggesting slower, less talented, runners (almost everyone when compared to the elites) run 120 miles a week; but elite runners run 10-15 hours a week (almost all on a 7 day a week schedule). A slower runner, putting in 10 hours a week might run 60 to 80 miles.


I know this isn’t news to you; in the past you’ve generally trained at the levels I’m suggesting; and with good results. There are legitimate reasons to change your training approach; certainly FIRST adds variety via the cross training; and not everyone, at every point in their life, can dedicate 10 or so hours a week to training.


For someone unable or unwilling to train via a traditional high mileage approach (which includes all 3 FIRST workouts plus recovery, medium long, hills, striders and other workouts) FIRST may produce good results. But if ‘less’ was really more, the best runners in the world would be training that way; there not; less is less (but given an individual’s life’s constraints on training time/commitment may be ‘best’).


Randy

I'm so fortunate to have a friend like Randy who took the time for such a thought provoking statement!  He has helped me so much in the past and without his knowledge I doubt I would be the runner that I am today.  My reply was as follows:

Howdy Randy!

Yup, I already knew what your thoughts on the matter of the FIRST Training Program as this subject was discussed before...I believe two years ago?!?
I totally agree with your statement that "Less is not more! Less is less!" Unfortunately, I've been having problems with my left plantar fasciitis and right hip, if I didn't reduce my mileage I might not be able to run at all. My mindset is that this FIRST Training Program will be a temporary relief until my body is fully and totally healed and ready for the vigor of higher mileage. For now, I'm enjoying the change and variety of my FIRST marathon training. Of course, no matter what my current training, I have this GUNG-HO attitude, which helps me train harder with more confidence...that attitude could be misconstrued as total acceptance to my current training philosophy...I still prefer higher mileage, too bad my body isn't up to that challenge.


Once I'm confident that my injuries and totally healed and body prepared to take on the vigors of higher mileage, I'll definitely return to higher mileage. Think of this year as my "recovery year."


Your insights and comments are valuable to me as you've helped me achieve a BQ twice!!


Happy trails, Bruce