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.
Sunday, October 31, 2010
Sunday, October 24, 2010
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.
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.
Thursday, October 21, 2010
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!!
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!!
Saturday, October 16, 2010
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.
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.
Friday, October 15, 2010
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!!
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!!
Tuesday, October 12, 2010
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!!"
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!!"
Saturday, October 9, 2010
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.
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.
Thursday, October 7, 2010
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!
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!
Sunday, October 3, 2010
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.
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.
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