Daily Quote: "It's elevating and humbling at the same time. Running along a beach at sunrise with no other footprints in the sand, you realize the vastness of creation, your own insignificant space in the plan, how tiny you really are, your own creatureliness and how much you owe to the supreme body, the God that brought all this beauty and harmony into being." -- Sister Marion Irvine, 2:51 PR and 1984 U.S. Olympic Marathon Trials qualifier
Today was a General Aerobic Run,
10 miles. Time, 1:31. Pace, 9:06 minute miles. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" route. Sunny, 77-80 degrees, Wind SSE @ 9 mph. Average heart rate: 151 bpm. Cardiac Drift: 157 bpm. Today is the last day of my peak week and not a minute too soon, I'm exhausted and looking forward to cutting back my mileage. This afternoon will be heading to Mary and Glen's home for an Easter feast!!
SUMMARY FOR WEEK OF APRIL 1-7, 2007
Last week was my peak week before the taper and was able to complete 59 miles. I continue to run 7 days a week. Only two more weeks until the Salt Lake City Half Marathon!!! My plan is to cut mileage by 30% for this week's taper.
I have actually lost a pound of weight last week, I'm now 173 pounds on a six foot frame. Needless to say, I must temper my Easter feasting today!!
Only one day this week I wasn't able to get a complete 8 hours of sound sleep, which was Saturday night as my allergies had me suffering all night. Today I just have itchy eyes. My morning heart rates have been very good, 40-43 bpm!
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: General Aerobic Run, 10 miles.
Thursday: Recovery Run, 6 miles.
Friday: Lactate Threshold Run, 8 miles.
Saturday: Recovery Run, 7 miles.
Total Miles: 59 miles.
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
Sunday, April 8, 2007
Tuesday, February 13, 2007
Fragile Self Confidence
Daily Quote: "A few hours of mountain climbing turn a rascal and a saint into two similar creatures." --Nietszche
I'm going through withdrawals, I miss my long runs and medium long runs; I need those runs to make me feel my muscles aren't turning into rice pudding! I'm wasting all my previous weeks of hard work for this one week of tapering for a 5k race. I can read the importance of a tapering until my mind explodes, but still have self doubts with this low mileage. I'm a glutton for self punishment. Must stay positive.
Today is a Recovery Run.
6 miles. Time, 57 minutes. Pace, 9:30 minutes per mile. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" route. Very cloudy, 56 degrees, Wind NW @ 8 mph., 20% chance of rain. Average heart rate: 144 bpm. Cardiac Drift: 150 bpm. My body wanted to run farther as the weather is perfect and I have all this bubbling energy, but forced the body to return home.
Extended forcast for the weather this coming race day Saturday is partly cloudy with a high of 71 degrees, and an overnight low of 48 degrees. Should be close to ideal racing weather!
I'm going through withdrawals, I miss my long runs and medium long runs; I need those runs to make me feel my muscles aren't turning into rice pudding! I'm wasting all my previous weeks of hard work for this one week of tapering for a 5k race. I can read the importance of a tapering until my mind explodes, but still have self doubts with this low mileage. I'm a glutton for self punishment. Must stay positive.
Today is a Recovery Run.
6 miles. Time, 57 minutes. Pace, 9:30 minutes per mile. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" route. Very cloudy, 56 degrees, Wind NW @ 8 mph., 20% chance of rain. Average heart rate: 144 bpm. Cardiac Drift: 150 bpm. My body wanted to run farther as the weather is perfect and I have all this bubbling energy, but forced the body to return home.
Extended forcast for the weather this coming race day Saturday is partly cloudy with a high of 71 degrees, and an overnight low of 48 degrees. Should be close to ideal racing weather!
Sunday, February 11, 2007
First Day of Taper
Daily Quote: "How glorious it is--and also how painful--to be an exception." --Musset
Today I'm starting a taper for my upcoming 5k race on Saturday. What is a taper? According to Pfitzinger in this book, "Road Racing for Serious Runners:"
"Despite the benefits, tapering is the most overlooked phase of preparation. But tapering is no less necessary than long runs are to reaching peak strength on race day. Tapering allows your muscles to repair the microdamage of intervals and long runs, permits your muscles and liver to store glycogen, helps your body to overcome the constant dehydration of hard training, and relieves the last bit of tendinitis in your knee or ankle or hip." End of Quote.
Not only will this week be a tapering week, but it'll also be a cut-back week on my half-marathon training, in fact, I've been continuously adding weekly mileage since January 1st with NO recovery weeks, therefore this race's taper couldn't happen at a more opportune time!
Today is a Recovery Run.
6 miles. 57 minutes. Pace, 9:30 minute miles. Out and back on Lanning Route. Cloudy, 59 degrees, Very windy with gusts of 15 mph! A storm is coming and Vegas might get some rain tonight and tomorrow. Legs feel a little sore, but this week's combination of cut-back recovery and tapering should make the whole body happier.
Today I'm starting a taper for my upcoming 5k race on Saturday. What is a taper? According to Pfitzinger in this book, "Road Racing for Serious Runners:"
"Despite the benefits, tapering is the most overlooked phase of preparation. But tapering is no less necessary than long runs are to reaching peak strength on race day. Tapering allows your muscles to repair the microdamage of intervals and long runs, permits your muscles and liver to store glycogen, helps your body to overcome the constant dehydration of hard training, and relieves the last bit of tendinitis in your knee or ankle or hip." End of Quote.
Not only will this week be a tapering week, but it'll also be a cut-back week on my half-marathon training, in fact, I've been continuously adding weekly mileage since January 1st with NO recovery weeks, therefore this race's taper couldn't happen at a more opportune time!
Today is a Recovery Run.
6 miles. 57 minutes. Pace, 9:30 minute miles. Out and back on Lanning Route. Cloudy, 59 degrees, Very windy with gusts of 15 mph! A storm is coming and Vegas might get some rain tonight and tomorrow. Legs feel a little sore, but this week's combination of cut-back recovery and tapering should make the whole body happier.
Summary: Week 6
Daily Quote: "Every man loves what he is good at." --Thomas Shadwell
Yesterday was a General Aerobic Run.
9 miles. Time, 1:24. Pace, 9:20 minute miles. Out and back on Lindell Route, which is getting pretty boring, yet comforting as I can daydream on the course as it's so familiar without any surprises. Cloudy, 46 degrees, Wind SW @ 10 mph. Average heart rate: 146 bpm. Cardiac Drift: 152 bpm. Nice easy pace with no aches or pains.
I had to start my run very early this morning, 6:00 a.m., due to my very first bowling lesson with a professional bowler scheduled for 9:00 a.m. Therefore only had four hours sleep. The bowling lesson went well, learned I was bowling with a too heavy ball (16 pounder) that messed up my follow through, I purchased a new 14 pound ball that is weighted to provide a hook. I have a new bowling style that has a hooking ball starting from the second mark, which hopefully hits the "sweet spot" with consistency. How I'm going to find time to practice my new bowling technique is problematic, maybe after work at 2:00 a.m.? Next Saturday not only do I have a bowling lesson at 9:00 a.m., but I also have a 5k race at 7:00 a.m...should be interesting to see how I'll race with just four hours of sleep!
SUMMARY FOR WEEK OF FEBRUARY 4-10, 2007
Increased mileage to 60 miles (previous mileage was 58 miles.) I'm still running seven days a week!
Increased my speedwork intervals (six intervals) This will be my last speedwork before 5k race next Saturday.
Lost one pound of weight, I'm now 172 pounds on a six foot frame. Seems like I keep losing and gaining the same pound of weight every week. This week binged during my birthday, next week I really need to stay focused on my portions.
I'm going to have to schedule more SLEEP, I'm only averaging 4-6 hours of sleep a night and is unacceptable to my getting fit and healthy.
A quick recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Long Run, 14 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Medium-Long Run, 11 miles.
Thursday: Recovery Run, 6 miles.
Friday: Intervals, 8 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILEAGE: 60 miles.
Next week will be a slight cut-back week as I'll be doing a mini-taper for the upcoming "Third Annual President's Day 5k" on February 17th. I'm looking forward to this recovery week as my body is tired, not only from running, but from driving conventioners non-stop and not getting enough sleep. Next week the Las Vegas Convention Center will have a large convention called M.A.G.I.C., which is an acronym for a textile convention; I'm going to need all the rest I can get!
Yesterday was a General Aerobic Run.
9 miles. Time, 1:24. Pace, 9:20 minute miles. Out and back on Lindell Route, which is getting pretty boring, yet comforting as I can daydream on the course as it's so familiar without any surprises. Cloudy, 46 degrees, Wind SW @ 10 mph. Average heart rate: 146 bpm. Cardiac Drift: 152 bpm. Nice easy pace with no aches or pains.
I had to start my run very early this morning, 6:00 a.m., due to my very first bowling lesson with a professional bowler scheduled for 9:00 a.m. Therefore only had four hours sleep. The bowling lesson went well, learned I was bowling with a too heavy ball (16 pounder) that messed up my follow through, I purchased a new 14 pound ball that is weighted to provide a hook. I have a new bowling style that has a hooking ball starting from the second mark, which hopefully hits the "sweet spot" with consistency. How I'm going to find time to practice my new bowling technique is problematic, maybe after work at 2:00 a.m.? Next Saturday not only do I have a bowling lesson at 9:00 a.m., but I also have a 5k race at 7:00 a.m...should be interesting to see how I'll race with just four hours of sleep!
SUMMARY FOR WEEK OF FEBRUARY 4-10, 2007
Increased mileage to 60 miles (previous mileage was 58 miles.) I'm still running seven days a week!
Increased my speedwork intervals (six intervals) This will be my last speedwork before 5k race next Saturday.
Lost one pound of weight, I'm now 172 pounds on a six foot frame. Seems like I keep losing and gaining the same pound of weight every week. This week binged during my birthday, next week I really need to stay focused on my portions.
I'm going to have to schedule more SLEEP, I'm only averaging 4-6 hours of sleep a night and is unacceptable to my getting fit and healthy.
A quick recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Long Run, 14 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Medium-Long Run, 11 miles.
Thursday: Recovery Run, 6 miles.
Friday: Intervals, 8 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILEAGE: 60 miles.
Next week will be a slight cut-back week as I'll be doing a mini-taper for the upcoming "Third Annual President's Day 5k" on February 17th. I'm looking forward to this recovery week as my body is tired, not only from running, but from driving conventioners non-stop and not getting enough sleep. Next week the Las Vegas Convention Center will have a large convention called M.A.G.I.C., which is an acronym for a textile convention; I'm going to need all the rest I can get!
Thursday, February 8, 2007
The Warrior
Daily Quote: "I don't believe one grows older. I think that what happens early on in life is that at a certain age one stands still and stagnates." --T.S. Eliot
Today I completed a Runner's Personality Quiz that was in this month's "Runner's World Magazine" (March 2007, pp 56-61) and discovered I'm a "Warrior!" What does this mean? According to the article a warrior is, and I quote:
"You are motivated primarily by competition. How far and how fast you run is largely dictated by meeting the needs of your racing, and you think of running in terms of training. You would still run if you had to give up racing, but not nearly as intensely. 'Warriors' personalities are strongly identified with performance goals,' says sports psychologist Robert Udewitz. 'These runners are likely to understand the science of physical performance and find fufillment from testing their limits.'" End of Quote.
Needless to say, I'm not surprised by the findings of the quiz, as I know I'm very competitive, sometimes more competitive than my own good. I should run and train with others without turning every encounter into a competition as I would be more fresh and ready when I do race. Only problem is my wacky schedule, hard to run with others when I work 12-hour swing shifts and awake after 9:00 a.m., also having many daily chores and errands make finding time to socially run more difficult too.
Today is a Recovery Day.
6 miles. 57 minutes. Pace, 9:20 minutes per mile. Out and back on Lanning Route. Partly cloudy, 65 degrees, Wind W @ 7 mph. Average heart rate: 143 bpm. Cardiac drift: 150 bpm. ANOTHER day of perfect running weather, in fact, last night Las Vegas broke a record with a overnight low of 53 degrees (previous record was 50 degrees). I'm hoping Vegas doesn't return to frigid weather again. I feel well rested and ready for tomorrow's speed work.
Today I completed a Runner's Personality Quiz that was in this month's "Runner's World Magazine" (March 2007, pp 56-61) and discovered I'm a "Warrior!" What does this mean? According to the article a warrior is, and I quote:
"You are motivated primarily by competition. How far and how fast you run is largely dictated by meeting the needs of your racing, and you think of running in terms of training. You would still run if you had to give up racing, but not nearly as intensely. 'Warriors' personalities are strongly identified with performance goals,' says sports psychologist Robert Udewitz. 'These runners are likely to understand the science of physical performance and find fufillment from testing their limits.'" End of Quote.
Needless to say, I'm not surprised by the findings of the quiz, as I know I'm very competitive, sometimes more competitive than my own good. I should run and train with others without turning every encounter into a competition as I would be more fresh and ready when I do race. Only problem is my wacky schedule, hard to run with others when I work 12-hour swing shifts and awake after 9:00 a.m., also having many daily chores and errands make finding time to socially run more difficult too.
Today is a Recovery Day.
6 miles. 57 minutes. Pace, 9:20 minutes per mile. Out and back on Lanning Route. Partly cloudy, 65 degrees, Wind W @ 7 mph. Average heart rate: 143 bpm. Cardiac drift: 150 bpm. ANOTHER day of perfect running weather, in fact, last night Las Vegas broke a record with a overnight low of 53 degrees (previous record was 50 degrees). I'm hoping Vegas doesn't return to frigid weather again. I feel well rested and ready for tomorrow's speed work.
Thursday, February 1, 2007
Intervals
Daily Quote: "Win the race as slow as you can." --NASCAR Champion Richard Petty, recalling his father's advice. (Note: Both Petty and I ran the 2005 Las Vegas Marathon...where I beat him, luckily for me we weren't racing in cars)
Something different today from my half-marathon speed training, I decided to run intervals for my upcoming 5k race on February 17th, "The Third Annual President's Day 5k." I'm not sure what my interval paces should be as I don't race 5k's very often, in fact, the last one was the "6th Annual 4th of July 5k Blast" where I ran 22:51 (7:21 minute per mile pace) and was only 2 seconds from tying my personal best. I feel I'm stronger now and will attempt .50 mile intervals at 6:59 minute per mile pace.
Today is Speedwork
8 miles. Time, 1:08. Overall Pace, 8:30 minute per mile. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles at 6.5 mph. Intervals: 5 X .50 mile at 8.6 mph (6:59 minute per mile). Jog Intervals: .25 mile at 6.5 mph. Cooldown: 2 miles at 6.5 mph. Average heart rate: 157 bpm. Cardiac drift: 183 bpm. I planned on running six intervals, but my last jog interval my heart rate was too elevated and decided to stop at five intervals. Next week will attempt to do six intervals with same 8.6 mph pace.
Something different today from my half-marathon speed training, I decided to run intervals for my upcoming 5k race on February 17th, "The Third Annual President's Day 5k." I'm not sure what my interval paces should be as I don't race 5k's very often, in fact, the last one was the "6th Annual 4th of July 5k Blast" where I ran 22:51 (7:21 minute per mile pace) and was only 2 seconds from tying my personal best. I feel I'm stronger now and will attempt .50 mile intervals at 6:59 minute per mile pace.
Today is Speedwork
8 miles. Time, 1:08. Overall Pace, 8:30 minute per mile. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles at 6.5 mph. Intervals: 5 X .50 mile at 8.6 mph (6:59 minute per mile). Jog Intervals: .25 mile at 6.5 mph. Cooldown: 2 miles at 6.5 mph. Average heart rate: 157 bpm. Cardiac drift: 183 bpm. I planned on running six intervals, but my last jog interval my heart rate was too elevated and decided to stop at five intervals. Next week will attempt to do six intervals with same 8.6 mph pace.
Sunday, January 28, 2007
Marathon Certificate
Daily Quote: "If you chase money, you never catch it. But if you chase performance, money catches up with you." --Coach Dick Brown
Today is a "Long Run."
13 miles. Time, 1:56. Pace, 8:55 minutes per mile. Out and back on Torrey Pines Route that partly encompasses the "New Las Vegas Marathon" Route. Sunny, 56 degrees, Wind NW @ 7 mph. Average heart rate: 155 bpm. Cardiac drift: 162 bpm. I ran the last two miles at half-marathon pace of 8:00 minute miles. Ate too much, too soon, before my training run as I took my wife and Brenda to the "Hash House" for a huge breakfast, I was having stomach cramps and belching all through the run, which was unpleasant to say the least.
Received a notification where I can download my 2006 New Las Vegas Marathon Certificate. It's rather cool, the 2005 Certificate was mailed and was a cheap looking black & white that was a faded XEROX copy. This one was colorful and added my name with interesting stats.
Saturday, January 27, 2007
Summary: Week 4
Daily Quote: "There was a void in my life. I had to come back." --Tyree Washington, on winning the 400-meter World Indoor Championsip after a two-year absence from running
Today is a General Aerobic Run.
8 Miles. Time, 1:17. Pace, 9:37. Out and back on Brettney Mews Route. Sunny, 50 degrees, no wind! Average heart rate: 145 bpm. Cardiac drift: 152 bpm. Today's run was at an easy conversational pace and I really enjoyed the weather, hard to believe Vegas was freezing last week! My left ankle was complaining a little when I awoke, but was fine during the run, nevertheless, will ice and baby the ankle this weekend.
Summary for week of January 21-27, 2007
I had increased my weekly mileage to 56 miles (last week's mileage was 53 miles.) I also maintained running seven days a week.
A new, faster pace, for my Lactate Threshold run, which is now 7.6 mph (7:54 per mile pace).
Sadly, I had a gain of one pound in body weight, I'm now 173 pounds on a six foot frame. Determined not to have late night snacks when I'm on the computer at 2:00 a.m.!
A quick recap of last week's daily mileage:
Sunday: Long Run, 13 miles.
Monday: Recovery Run, 5 miles.
Tuesday: General Aerobic Run, 10 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Lactate Threshold Run, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: General Aerobic Run, 8 miles.
TOTAL MILEAGE: 56 Miles.
January is almost over, a quick recap on weekly mileage:
January 1-6: 45 miles.
January 7-13: 50 miles.
January 14-20: 53 miles.
January 21-27: 56 miles.
I'll eventually have a cut-back/recovery week, which will be during the taper week for my upcoming 5k race on February 17th.
Today is a General Aerobic Run.
8 Miles. Time, 1:17. Pace, 9:37. Out and back on Brettney Mews Route. Sunny, 50 degrees, no wind! Average heart rate: 145 bpm. Cardiac drift: 152 bpm. Today's run was at an easy conversational pace and I really enjoyed the weather, hard to believe Vegas was freezing last week! My left ankle was complaining a little when I awoke, but was fine during the run, nevertheless, will ice and baby the ankle this weekend.
Summary for week of January 21-27, 2007
I had increased my weekly mileage to 56 miles (last week's mileage was 53 miles.) I also maintained running seven days a week.
A new, faster pace, for my Lactate Threshold run, which is now 7.6 mph (7:54 per mile pace).
Sadly, I had a gain of one pound in body weight, I'm now 173 pounds on a six foot frame. Determined not to have late night snacks when I'm on the computer at 2:00 a.m.!
A quick recap of last week's daily mileage:
Sunday: Long Run, 13 miles.
Monday: Recovery Run, 5 miles.
Tuesday: General Aerobic Run, 10 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Lactate Threshold Run, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: General Aerobic Run, 8 miles.
TOTAL MILEAGE: 56 Miles.
January is almost over, a quick recap on weekly mileage:
January 1-6: 45 miles.
January 7-13: 50 miles.
January 14-20: 53 miles.
January 21-27: 56 miles.
I'll eventually have a cut-back/recovery week, which will be during the taper week for my upcoming 5k race on February 17th.
Thursday, January 18, 2007
Lactate Threshold.
Daily Quote: "When I despair, I hear a voice that says, 'You don't know what's going on'" --Marla Runyan, On Running a Marathon as a Blind Woman.
Learned the term "lactate Threshold" two years ago by reading the excellent book, "Advanced Marathoning" by Pfitzinger and Douglas, the definition is:
"Lactate threshold--The exercise intensity above which your rate of lactate production is substantially greater than your rate of lactate clearance. At effort levels above your lactate threshold, the lactate concentration rises in your muscles and blood. The hydrogen ions associated with lactate production inactivate the enzymes for energy production and may interfere with the uptake of calcium, thereby reducing the muscles' ability to contract. You can't, therefore, maintain a pace faster than your lactate threshold pace for more than a few miles. For well-trained runners, lactate threshold usually occurs at 15k to half marathon pace." END OF QUOTE.
Today's run is a "Lactate Threshold" workout. I was nervous before starting today's run as I haven't done a threshold workout since last year's marathon training, nevertheless, my morning wakeup pulse was 42 bpm, no aches nor pains, and I've completed my postmarthon recovery training... all systems are GO!
8 miles. Time, 1:09. Overall Pace, 8:37. Life Fitness Treadmill set at 1% grade. Warmup: 2 miles @ 6.4 mph. Tempo: 4 miles @ 7.5 mph (8:00 minute miles, which is my half marathon pace) Cooldown: 2 miles @ 6.4 mph. Average heart rate: 158 bpm. Cardiac Drift: 172 bpm. Tough workout, but not as hard as I thought it would be as cardiac drift during last year's threshold run was 176 bpm...appears I'm stronger now and may wish to consider my half-marathon goal pace. I did run in my racing shoes today, ASICS Gel DS Trainers that undoubtedly helped with the easier threshold pace. My next threshold run I'll strive to run at 7.6 bpm, which should be closer to lactate threshold.
Learned the term "lactate Threshold" two years ago by reading the excellent book, "Advanced Marathoning" by Pfitzinger and Douglas, the definition is:
"Lactate threshold--The exercise intensity above which your rate of lactate production is substantially greater than your rate of lactate clearance. At effort levels above your lactate threshold, the lactate concentration rises in your muscles and blood. The hydrogen ions associated with lactate production inactivate the enzymes for energy production and may interfere with the uptake of calcium, thereby reducing the muscles' ability to contract. You can't, therefore, maintain a pace faster than your lactate threshold pace for more than a few miles. For well-trained runners, lactate threshold usually occurs at 15k to half marathon pace." END OF QUOTE.
Today's run is a "Lactate Threshold" workout. I was nervous before starting today's run as I haven't done a threshold workout since last year's marathon training, nevertheless, my morning wakeup pulse was 42 bpm, no aches nor pains, and I've completed my postmarthon recovery training... all systems are GO!
8 miles. Time, 1:09. Overall Pace, 8:37. Life Fitness Treadmill set at 1% grade. Warmup: 2 miles @ 6.4 mph. Tempo: 4 miles @ 7.5 mph (8:00 minute miles, which is my half marathon pace) Cooldown: 2 miles @ 6.4 mph. Average heart rate: 158 bpm. Cardiac Drift: 172 bpm. Tough workout, but not as hard as I thought it would be as cardiac drift during last year's threshold run was 176 bpm...appears I'm stronger now and may wish to consider my half-marathon goal pace. I did run in my racing shoes today, ASICS Gel DS Trainers that undoubtedly helped with the easier threshold pace. My next threshold run I'll strive to run at 7.6 bpm, which should be closer to lactate threshold.
Monday, January 8, 2007
Easy Recovery Run
Daily Quote: "Hockey is a sport for white men. Basketball is a sport for black men. Golf is a sport for white men dressed like black pimps." --Tiger Woods
Today was a planned rest day to recover from yesterday's long run, until I read the extended weather forcast for the end of this week...temperatures could fall to 28 degrees with strong winds and a chance of SNOW!! I decided I would do an easy recover run today and maybe do a rest day later in the week...or, I could just add another day to my training week by running on the treadmill, which would have me running seven days this week.
Recovery Run. 6 miles. Time :57 minutes. Pace, 9:35 miles. Out & back, Torrey Pines Route (partially traverses the New Las Vegas Marathon Route) Cold, 43 degrees, Wind: ENE 12 mph. Average Heart Rate: 148 bpm. Cardiac Drift: 155 bpm. I ran well within my recover perimeters of 70% of MHR. Run was so easy I was daydreaming during the second half and almost didn't stop for a traffic signal.
Last night I played with posting my profile picture on this blog. Copied off the marathon photo with me and a showgirl from the about.com forum site which promptly displayed my photo here!! Went to bed, awoke this morning to discover the photo didn't take...foiled again! Now that I click on the place where my photo should be it brings up about.com sign-in page...appears if anyone wants to see my blog's profile picture they need to login to about.com! Oh well, back to the drawing board.
Today was a planned rest day to recover from yesterday's long run, until I read the extended weather forcast for the end of this week...temperatures could fall to 28 degrees with strong winds and a chance of SNOW!! I decided I would do an easy recover run today and maybe do a rest day later in the week...or, I could just add another day to my training week by running on the treadmill, which would have me running seven days this week.
Recovery Run. 6 miles. Time :57 minutes. Pace, 9:35 miles. Out & back, Torrey Pines Route (partially traverses the New Las Vegas Marathon Route) Cold, 43 degrees, Wind: ENE 12 mph. Average Heart Rate: 148 bpm. Cardiac Drift: 155 bpm. I ran well within my recover perimeters of 70% of MHR. Run was so easy I was daydreaming during the second half and almost didn't stop for a traffic signal.
Last night I played with posting my profile picture on this blog. Copied off the marathon photo with me and a showgirl from the about.com forum site which promptly displayed my photo here!! Went to bed, awoke this morning to discover the photo didn't take...foiled again! Now that I click on the place where my photo should be it brings up about.com sign-in page...appears if anyone wants to see my blog's profile picture they need to login to about.com! Oh well, back to the drawing board.
Thursday, January 4, 2007
Added 6th Running Day
Daily Quote: "Endurance is nobler than strength, and patience than beauty." --John Ruskin
Decided to add a sixth day to my weekly training, even though Pfitz's (Advanced Marathoning) calls for today being a Rest Day. Will keep this sixth day an easy run, keeping in mind that tomorrow will be a hard interval workout. Today I have ample energy, and my morning resting heart rate was 43 bpm.
Easy Run. 6 Miles, Time, :57 minutes. Pace: 9:30. Out & Back on Torrey Pines Route. Clear, 46 degrees, Wind: NNE @ 5mph. Average Heart Rate: 142 bpm, Cardiac Drift: 151 bpm.
Next week is a huge convention week, the "Consumer Electronic Show" is coming to town with more than 140,000 conventioners. My supervisors at Checker Cab Company are asking drivers to work their days off next week to accomodate the extra cabs needed...I'm hoping to avoid the supervisors and keep my phone on the answering machine as to screen the work calls. I added a sixth day to my training schedule, doesn't mean I want to add a sixth day to my work schedule next week!!
Decided to add a sixth day to my weekly training, even though Pfitz's (Advanced Marathoning) calls for today being a Rest Day. Will keep this sixth day an easy run, keeping in mind that tomorrow will be a hard interval workout. Today I have ample energy, and my morning resting heart rate was 43 bpm.
Easy Run. 6 Miles, Time, :57 minutes. Pace: 9:30. Out & Back on Torrey Pines Route. Clear, 46 degrees, Wind: NNE @ 5mph. Average Heart Rate: 142 bpm, Cardiac Drift: 151 bpm.
Next week is a huge convention week, the "Consumer Electronic Show" is coming to town with more than 140,000 conventioners. My supervisors at Checker Cab Company are asking drivers to work their days off next week to accomodate the extra cabs needed...I'm hoping to avoid the supervisors and keep my phone on the answering machine as to screen the work calls. I added a sixth day to my training schedule, doesn't mean I want to add a sixth day to my work schedule next week!!
Friday, December 22, 2006
Salt Lake City Half-Marathon!
This morning I've registered online to run the Salt Lake City Half-Marathon, which has a new date of April 17th. My goal is to beat last year's half-marathon personal record of 1:49:57, that was set at the 13th Annual Great Salt Lake Half-Marathon. It'll be great to see my friend, Allen, once again.
Frustrating morning, spent an hour striving to create a posting here at "Vegas Runner!" Hopefully tomorrow I won't have the same ordeal...shouldn't be this difficult, although I realize this site in so longer in BETA, but is now permanent.
5 Miles. Time: 47 minutes. Easy Run. Out & Back on Torrey Pines Route. No Heart Rate Monitor. Cold, 49 degrees, cloudy, 12 mph winds. Wore the same outfit as Wednesday, someday this month will need to wash that outfit:) My Torrey Pines route covers the New Las Vegas Marathon's 16-17 mile markers that's so close to my home...first time I traversed this route since the marathon, a lot less electrifying today.
Several cabbies were robbed yesterday, the crooks are getting ready for Christmas shopping; I need to be extra careful who I pick up today. Last night Denver airport was closed due to bad weather, which means McCarren Airport should be VERY busy today...my cab will be hovering around the airport most of the night.
Frustrating morning, spent an hour striving to create a posting here at "Vegas Runner!" Hopefully tomorrow I won't have the same ordeal...shouldn't be this difficult, although I realize this site in so longer in BETA, but is now permanent.
5 Miles. Time: 47 minutes. Easy Run. Out & Back on Torrey Pines Route. No Heart Rate Monitor. Cold, 49 degrees, cloudy, 12 mph winds. Wore the same outfit as Wednesday, someday this month will need to wash that outfit:) My Torrey Pines route covers the New Las Vegas Marathon's 16-17 mile markers that's so close to my home...first time I traversed this route since the marathon, a lot less electrifying today.
Several cabbies were robbed yesterday, the crooks are getting ready for Christmas shopping; I need to be extra careful who I pick up today. Last night Denver airport was closed due to bad weather, which means McCarren Airport should be VERY busy today...my cab will be hovering around the airport most of the night.
Wednesday, December 20, 2006
When WHERE freezes over???
Las Vegas has SNOW this morning! Las Vegas rarely has snow due to the desert being very dry. I was tempted to run on the treadmill this morning as I hate the cold, but desired to view the beautiful view of the surrounding hills and mountains covered with snow. Many local children have never seen snowed and were amazed. Strived to see the view through their eyes.
Distance: 5 miles Time: :49 minutes. Easy Run. Out & back route on Alta. Partly Cloudy, 39 degrees with 6 mph winds. No Polar Heart Rate Monitor, nor Garmin GPS watch today, attempting to keep this run comfortable and stress free. Haven't worn my long lightweight tights in three years, they were rather loose. Polar Tec long sleeve running shirt kept me nice and toasty throughout this short run. Felt loose and fancy free.
Had to try many times to log into this blog, which was very frustrating! I wonder if many other bloggers had problems with this site recognizing their names and passwords today?
Appears I need a URL to have pictures posted on my blog. Downloaded "Picasa" from 2blogger.com site, which has the tease, "BloggerBot: Share your photos with the BloggerBot to instantly add pictures to your blog." Now all I need to do is read the materials, not easy with my time restraints. Would be nice to be able to post pictures here...even though I only have a cheap throwaway camera, NOTE: add a digital camera to my wish list!
The local Las Vegas television news has many stories today of drivers unable to drive in this light dusting of snow, many accidents out there!! Need to be extra defensive driving my taxi...it's going to be a longgg night.
Distance: 5 miles Time: :49 minutes. Easy Run. Out & back route on Alta. Partly Cloudy, 39 degrees with 6 mph winds. No Polar Heart Rate Monitor, nor Garmin GPS watch today, attempting to keep this run comfortable and stress free. Haven't worn my long lightweight tights in three years, they were rather loose. Polar Tec long sleeve running shirt kept me nice and toasty throughout this short run. Felt loose and fancy free.
Had to try many times to log into this blog, which was very frustrating! I wonder if many other bloggers had problems with this site recognizing their names and passwords today?
Appears I need a URL to have pictures posted on my blog. Downloaded "Picasa" from 2blogger.com site, which has the tease, "BloggerBot: Share your photos with the BloggerBot to instantly add pictures to your blog." Now all I need to do is read the materials, not easy with my time restraints. Would be nice to be able to post pictures here...even though I only have a cheap throwaway camera, NOTE: add a digital camera to my wish list!
The local Las Vegas television news has many stories today of drivers unable to drive in this light dusting of snow, many accidents out there!! Need to be extra defensive driving my taxi...it's going to be a longgg night.
Tuesday, December 19, 2006
What's up Doc?
Busy and hectic morning due to a 10:00 a.m. dental appointment, which is another follow-up to check my new jaw. Everything appears fine, the infection is gone, and the new bone had been drafted with no problems. Therefore, the only lasting effect of the infection is my whopping dental bill!
Fortunately, the block next door to the dental office is "Andre Agassi 24hr Sport" where I can squeeze in my workout.
5 miles in 47 minutes. Precor Treadmill set at 1% Grade, all at 6.4 mph (Pace 9:22 miles) Average heartrate: 151 bpm. Cardiac Drift: 158 bpm. Shoes: Nike Air Structure, 454 miles. Need to find replacement shoes soon. Left ankle is a tad sore, but nothing serious. Heart rate a little higher than I wish, no doubt not fully recovered from the marathon.
I'm following the postmarathon recovery schedule that's from "Advanced Marathoning" by Pete Pfitzinger and Scott Douglas. Last week's recovery miles were only 16 miles total, which was Wednesday 4 miles, Friday 5 miles, and Sunday 7 miles. This week training will eventually be a total of 30 miles.
Cab business is very slow this week due to no major conventions and few vacationers during the holidays. I'll have plenty of time reading in my cab the huge book, "Bowerman and the Men of Oregon," by Kenny Moore.
I'm striving to learn something new with blogger beta daily. Today I learned the "feeds" feature where I can check and see any new postings in all the blogs I read quickly...should shave some time off my mornings.
Need to micowave a Lean Pocket before I leave on my 12-hour shift. See ya tomorrow.
Fortunately, the block next door to the dental office is "Andre Agassi 24hr Sport" where I can squeeze in my workout.
5 miles in 47 minutes. Precor Treadmill set at 1% Grade, all at 6.4 mph (Pace 9:22 miles) Average heartrate: 151 bpm. Cardiac Drift: 158 bpm. Shoes: Nike Air Structure, 454 miles. Need to find replacement shoes soon. Left ankle is a tad sore, but nothing serious. Heart rate a little higher than I wish, no doubt not fully recovered from the marathon.
I'm following the postmarathon recovery schedule that's from "Advanced Marathoning" by Pete Pfitzinger and Scott Douglas. Last week's recovery miles were only 16 miles total, which was Wednesday 4 miles, Friday 5 miles, and Sunday 7 miles. This week training will eventually be a total of 30 miles.
Cab business is very slow this week due to no major conventions and few vacationers during the holidays. I'll have plenty of time reading in my cab the huge book, "Bowerman and the Men of Oregon," by Kenny Moore.
I'm striving to learn something new with blogger beta daily. Today I learned the "feeds" feature where I can check and see any new postings in all the blogs I read quickly...should shave some time off my mornings.
Need to micowave a Lean Pocket before I leave on my 12-hour shift. See ya tomorrow.
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