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.
Monday, January 8, 2007
Sunday, January 7, 2007
Slow 12-miler
Daily Quote: "A man's legs must be long enough to reach the ground." --Abraham Lincoln
Today was my longest run since the marathon, a slow 12-miler, BUT I did it in the cold, cruel world! Yup, I actually ventured off the security of my gym's warm environs and cushioned treadmills.
Long Run. 12 Miles. Time, 1:57. Pace, 9:57. Out & Back, Lindell Route. Cold, 38 degrees, Wind, SW @ 10mph. Ran very slow and easy as I was a little concerned about not getting enough rest since my interval workout on Friday. Next week's long run I'll attempt to run the same route and distance, but at a faster pace.
Feels good to have my long run as the first run of the week, a strong running start!
Today was my longest run since the marathon, a slow 12-miler, BUT I did it in the cold, cruel world! Yup, I actually ventured off the security of my gym's warm environs and cushioned treadmills.
Long Run. 12 Miles. Time, 1:57. Pace, 9:57. Out & Back, Lindell Route. Cold, 38 degrees, Wind, SW @ 10mph. Ran very slow and easy as I was a little concerned about not getting enough rest since my interval workout on Friday. Next week's long run I'll attempt to run the same route and distance, but at a faster pace.
Feels good to have my long run as the first run of the week, a strong running start!
Saturday, January 6, 2007
FIRST Week Summary
Daily Quote: "Play is exultation of the possible." --Martin Buber
Today's run was done on the treadmill as to avoid the 38 degree cold and 12 mph winds. I really need to get a tougher skin and run outside no matter how cold and windy.
Recovery Run. 6 miles. Time, :56 minutes. Pace, 9:20 minute miles. Life Fitness Treadmill set at a 1% Grade. All miles were at 6.4 mph. Average Heart Rate: 152 bpm. Cardiac Drift: 161 bpm. Yesterday was a hard interval workout and tomorrow is a 12 mile long run, hopefully today's recovery run that's sandwiched between two tough days is enough rest for my old body.
My last year's running logbook had the end of the week's training on Sunday, my new running logbook has the week's training ending on Saturday, hence I'll be making a summary of my weekly runs every Saturday.
Summary: Total miles: 45. Longest Run: 10 miles. Shortest Run: 6 miles. A good strong postmarathon recovery week (Pfitz's "Advanced Marathoning" postmarathon schedule is five weeks long), I've added a sixth day of running, increased my weekly mileage to 45 mpw, and lost three pounds last week! My morning pulse rate last week has been fairly steady averaging between 43-46 bpm. Body feels good, no major aches or pains and will increase my mileage next week. Although with some trepedation, next week I'm concerned about the extra work stress as Monday is the beginning of the huge Consumer Electronic Show that'll last through Friday and my energy may be low due to driving a cab non-stop for 12-hours in crazy traffic around the three convention centers. I'll do the best I can.
Today's run was done on the treadmill as to avoid the 38 degree cold and 12 mph winds. I really need to get a tougher skin and run outside no matter how cold and windy.
Recovery Run. 6 miles. Time, :56 minutes. Pace, 9:20 minute miles. Life Fitness Treadmill set at a 1% Grade. All miles were at 6.4 mph. Average Heart Rate: 152 bpm. Cardiac Drift: 161 bpm. Yesterday was a hard interval workout and tomorrow is a 12 mile long run, hopefully today's recovery run that's sandwiched between two tough days is enough rest for my old body.
My last year's running logbook had the end of the week's training on Sunday, my new running logbook has the week's training ending on Saturday, hence I'll be making a summary of my weekly runs every Saturday.
Summary: Total miles: 45. Longest Run: 10 miles. Shortest Run: 6 miles. A good strong postmarathon recovery week (Pfitz's "Advanced Marathoning" postmarathon schedule is five weeks long), I've added a sixth day of running, increased my weekly mileage to 45 mpw, and lost three pounds last week! My morning pulse rate last week has been fairly steady averaging between 43-46 bpm. Body feels good, no major aches or pains and will increase my mileage next week. Although with some trepedation, next week I'm concerned about the extra work stress as Monday is the beginning of the huge Consumer Electronic Show that'll last through Friday and my energy may be low due to driving a cab non-stop for 12-hours in crazy traffic around the three convention centers. I'll do the best I can.
Friday, January 5, 2007
Speedwork
Daily Quote: "I think as we've moved on, women are training harder and pushing themselves harder. We're pushing each other further." --Paula Radcliffe on breaking the world record for women's marathon.
Today was my planned speedwork, which I have thankfully set to do on the 24hr Fitness Treadmill as today we're having high winds advisory warnings of 50-55 mph gusts. Yup, when I first awoke we had no electrical power, came on for an hour, than blacked out again. The electricity is back on, but don't know for how long. Luckily, the gym's power was on through the duration of my workout.
Speedwork. 8 miles. Time, 1:10. Life Fitness Treadmill set on a 1% Grade. Warmup: 2.5 miles @ 6.4 mph. Intervals 3 X 1 Mile @ 7.5 mph (7.5 mph = 8.0 minute mile pace, which is my half-marathon pace). Rest Intervals, 1/2 mile @ 6.4 mph. Cooldown: 2.5 miles @ 6.4 mph. Average Heart Rate: 166 bpm, Cardiac Drift 180 bpm (set at the end of the third interval.
My intentions this morning was to run 4 X 1 mile @ 7.5 mph, but my heart rate was too high during the third interval and was going beyond my threshold. My body may still be adapting to the sixth running day, or I'm still under stress from the busy workdays lately. I'll try to run the additional interval next week, IF my body says it's o.k. to do so.
Should be a busy night driving a cab as nobody wants to be carried away with the strong winds. TGIF, I'm really looking forward to a relaxing weekend...opps, I remember I STILL have to take the XMAS decorations down...DANG!!
Today was my planned speedwork, which I have thankfully set to do on the 24hr Fitness Treadmill as today we're having high winds advisory warnings of 50-55 mph gusts. Yup, when I first awoke we had no electrical power, came on for an hour, than blacked out again. The electricity is back on, but don't know for how long. Luckily, the gym's power was on through the duration of my workout.
Speedwork. 8 miles. Time, 1:10. Life Fitness Treadmill set on a 1% Grade. Warmup: 2.5 miles @ 6.4 mph. Intervals 3 X 1 Mile @ 7.5 mph (7.5 mph = 8.0 minute mile pace, which is my half-marathon pace). Rest Intervals, 1/2 mile @ 6.4 mph. Cooldown: 2.5 miles @ 6.4 mph. Average Heart Rate: 166 bpm, Cardiac Drift 180 bpm (set at the end of the third interval.
My intentions this morning was to run 4 X 1 mile @ 7.5 mph, but my heart rate was too high during the third interval and was going beyond my threshold. My body may still be adapting to the sixth running day, or I'm still under stress from the busy workdays lately. I'll try to run the additional interval next week, IF my body says it's o.k. to do so.
Should be a busy night driving a cab as nobody wants to be carried away with the strong winds. TGIF, I'm really looking forward to a relaxing weekend...opps, I remember I STILL have to take the XMAS decorations down...DANG!!
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!!
Wednesday, January 3, 2007
Keeping on Truckin'
Daily Quote: "I never feel that I am inspired unless my body is also. It too spurns a tame and commonplace life." --Henry David Thoreau
9 Miles. Time, 1:23. General Aerobic Run. Out & Back, Lindell Route. Sunny, 44 degrees, Wind: ENE & 8 mph. Average Heart Rate: 149 bpm, Cardiac Drift: 160 bpm (Drift due from climbing the steep hill at Spring Mountain Road & Lindell Road). I had a strong effort with the bonus of no aches or pain.
This week Pfitz's postmarathon recovery schedule (from the book, "Advanced Marathoning") calls for two Rest Days this week with tomorrow being my next Rest Day; but I feel so strong and fit I'm considering on running an easy six miler tomorrow. Eventually I'll be returning to running seven days a week. I'll continue to listen to my body and adjust my workout schedule accordingly.
My new running log book has a feature where I input my resting heart rate DAILY, normally I just observe my morning resting heart rate a couple times a week (only because I forget to check my heart as I'm in my typical waking dizzy state) I've placed my Polar Heart Rate Monitor literally on top of the alarm clock as to remind me to check my resting heart rate. This morning my resting heart rate is 44 bpm, which is higher than when I'm in heavy marathon training.
9 Miles. Time, 1:23. General Aerobic Run. Out & Back, Lindell Route. Sunny, 44 degrees, Wind: ENE & 8 mph. Average Heart Rate: 149 bpm, Cardiac Drift: 160 bpm (Drift due from climbing the steep hill at Spring Mountain Road & Lindell Road). I had a strong effort with the bonus of no aches or pain.
This week Pfitz's postmarathon recovery schedule (from the book, "Advanced Marathoning") calls for two Rest Days this week with tomorrow being my next Rest Day; but I feel so strong and fit I'm considering on running an easy six miler tomorrow. Eventually I'll be returning to running seven days a week. I'll continue to listen to my body and adjust my workout schedule accordingly.
My new running log book has a feature where I input my resting heart rate DAILY, normally I just observe my morning resting heart rate a couple times a week (only because I forget to check my heart as I'm in my typical waking dizzy state) I've placed my Polar Heart Rate Monitor literally on top of the alarm clock as to remind me to check my resting heart rate. This morning my resting heart rate is 44 bpm, which is higher than when I'm in heavy marathon training.
Tuesday, January 2, 2007
First Run of the Year!
Daily Quote: "If you want to know how flabby your brain is, feel your leg muscles." --Paul Dudley White
I'm now back in Las Vegas and ready to start with my new goals. I'm always thrilled to start a new running journal as it represents new beginnings and dreams.
6 miles. Time, :57 Minutes. Easy Run. Out & Back on Torrey Pines Route (partly traverses the New Las Vegas Marathon's route). Partly Cloudy, 58 degrees, Wind: ENE @ 6 mph. Average Heart Rate: 147 bpm, Cardiac Drift 163 bpm (Drift from beating the traffic signal). First run wearing my new "Nike Air Kantara II" motion control shoes that are a bit heavy but offer plenty of support and cushioning on the asphalt and concrete...AND when I do races and speedwork with my lightweight ASICS trainers I'll feel like I'm flying!
Ate way too much during my New Year's Eve celebration in Laughlin, Nevada. Now is the time to get serious eating a healthy diet with sensible portions! I'm now 176 pounds on a six foot frame.
I'm now back in Las Vegas and ready to start with my new goals. I'm always thrilled to start a new running journal as it represents new beginnings and dreams.
6 miles. Time, :57 Minutes. Easy Run. Out & Back on Torrey Pines Route (partly traverses the New Las Vegas Marathon's route). Partly Cloudy, 58 degrees, Wind: ENE @ 6 mph. Average Heart Rate: 147 bpm, Cardiac Drift 163 bpm (Drift from beating the traffic signal). First run wearing my new "Nike Air Kantara II" motion control shoes that are a bit heavy but offer plenty of support and cushioning on the asphalt and concrete...AND when I do races and speedwork with my lightweight ASICS trainers I'll feel like I'm flying!
Ate way too much during my New Year's Eve celebration in Laughlin, Nevada. Now is the time to get serious eating a healthy diet with sensible portions! I'm now 176 pounds on a six foot frame.
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