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.
Wednesday, September 29, 2010
Monday, September 27, 2010
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!
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!
Saturday, September 25, 2010
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.
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.
Friday, September 24, 2010
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 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!
Thursday, September 23, 2010
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!
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!
Tuesday, September 21, 2010
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.
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.
Saturday, September 18, 2010
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.
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.
Thursday, September 16, 2010
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!!
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!!
Tuesday, September 14, 2010
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.
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.
Monday, September 13, 2010
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.
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.
Saturday, September 11, 2010
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?
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?
Thursday, September 9, 2010
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.
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.
Monday, September 6, 2010
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.
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.
Saturday, September 4, 2010
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."
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."
Thursday, September 2, 2010
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!!
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!!
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