Daily Quote: "Running with all you've got for a finishing post, then savoring the exhaustion--sometimes that's all the reason I need." --Harry Cummins
Today was a Recovery Run from yesterday's Long Run.
5 miles. Time: 47 minutes. Pace, 9:20 minute miles. Out & Back on Alta Road Route that encompasses the bike route to Red Rock Canyon. Cold, 26 degrees, Wind NE @ 11 mph. Average Heart Rate: 144 bpm. Cardiac Drift: 150 bpm. Feels good to go short and easy after yesterday's long run. Allen was right, after awhile I'm enjoying these cold crisp runs! Nevertheless, I should strive to run at least one run per week on the treadmill so the transition to running on the treadmill in the Summer months won't be so difficult. I'll probably continue my speedwork and hill drills on the treadmill as I can easily control all variables.
LAS VEGAS MARATHON HAS MOVED UP ONE WEEK!!! The Las Vegas Review Journal today has printed the following:
"As one of the New Las Vegas Marathon's key partners, Mandalay Bay Resort & Casino has seen enough in the event's first two years to learn one thing.
It needs to make more room for the runners, who numbered 12,000 in 2005 and 16,000 a month ago for the 2006 running.
As such, the resort sought a change in the date of this year's race, from Dec. 9 to Dec. 2. Marathon organizers were happy to oblige, getting the race moved away from direct competition with the National Finals Rodeo locally and a popular event two time zones away -- the Honolulu Marathon.
"Several factors went into that decision," said Scott Voeller, vice president of marketing for Mandalay Bay. "(Primarily), it allowed us to offer more blocks of rooms. When we really looked at the opportunities to help them and ourselves, that's how we made the decision to move it. And they were amenable to that."
The past two years, Mandalay Bay has hosted the Cowboy Marketplace and a runners expo at its convention center, with the NFR and the marathon taking place the same week. So along with limiting room allotments for both parties, it also led to crowding in the convention center.
"This helps everybody, frankly," Voeller said. "They just felt overall it was a fine move for them." END OF QUOTE
DRATS! I now have one less week to train!!
Monday, January 15, 2007
Sunday, January 14, 2007
Red Rock Canyon Run
Daily Quote: "Character consists of what you do on the third or fourth tries." --James Michener
My regular route for my long run is getting boring, today decided to drive to Red Rock Canyon's loop, which is a 25 minute drive away, as to add a little variety to my training.
12 miles. Time, 1:50. Pace, 9:10 minute miles. Red Rock Canyon Loop. Cold, 30 degrees, Wind ENE @ 8 mph. Average Heart Rate: 153 bpm, Cardiac Drift: 163 bpm. I felt good after this run and could easily have ran farther and faster. I'll increase my long run to 13 miles next week, but maintain speed around 9 minute miles.
Now that I'm fully recovered from my marathon decided to check the Las Vegas Running Team's race calendar for the next 5k race. It's on February 17th, the "3rd Annual President's Day 5k," which is a month away. I'll continue my current half-marathon training but will taper a day before the 5k race, should be interesting to see how I'll do 5k racing with my current base mileage.
My regular route for my long run is getting boring, today decided to drive to Red Rock Canyon's loop, which is a 25 minute drive away, as to add a little variety to my training.
12 miles. Time, 1:50. Pace, 9:10 minute miles. Red Rock Canyon Loop. Cold, 30 degrees, Wind ENE @ 8 mph. Average Heart Rate: 153 bpm, Cardiac Drift: 163 bpm. I felt good after this run and could easily have ran farther and faster. I'll increase my long run to 13 miles next week, but maintain speed around 9 minute miles.
Now that I'm fully recovered from my marathon decided to check the Las Vegas Running Team's race calendar for the next 5k race. It's on February 17th, the "3rd Annual President's Day 5k," which is a month away. I'll continue my current half-marathon training but will taper a day before the 5k race, should be interesting to see how I'll do 5k racing with my current base mileage.
Saturday, January 13, 2007
SECOND WEEK SUMMARY
Daily Quote: "Forgive, O Lord, my little jokes on Thee And I'll forgive Thy great big one on me." --Robert Frost
Today's run was an Easy Run.
6 miles. Time, :47 minutes. Pace, 9:30 minute miles. Out & back, Torrey Pines Route. Cloudy, 28 degrees, Wind SW @ 8 mph. Average heart rate: 144 bpm, Cardiac Drift: 157 bpm (drift due from climb over 95HWY overpass). Run was more comfortable today as I wasn't overdressed for the cold; wore tights, ProTec long sleeve top and cap.
SUMMARY FOR January 7-13, 2007
My postmarathon recovery schedule is now FINISHED! Next week I'll start training for the Salt Lake City Half-Marathon.
I increased my mileage last week to 52 miles and added a 7th day of running (not an easy feat due to the busy work week as the Consumer Electronic Show was in town).
I increased my speedwork by adding another interval, 4 X 1 mile @ 7.5 mph (half marathon pace)
No weight loss last week, but no weight gain either...my weight has stayed stable at 173 pounds. I'm not too concerned about my weight as next week I'll be in training mode and pounds tend to melt off.
My Morning Pulse Rate has maintained steady throughout the week, 40-44 bpm. I feel fit and strong and ready to conquer the world...well, maybe my city block.
Today's run was an Easy Run.
6 miles. Time, :47 minutes. Pace, 9:30 minute miles. Out & back, Torrey Pines Route. Cloudy, 28 degrees, Wind SW @ 8 mph. Average heart rate: 144 bpm, Cardiac Drift: 157 bpm (drift due from climb over 95HWY overpass). Run was more comfortable today as I wasn't overdressed for the cold; wore tights, ProTec long sleeve top and cap.
SUMMARY FOR January 7-13, 2007
My postmarathon recovery schedule is now FINISHED! Next week I'll start training for the Salt Lake City Half-Marathon.
I increased my mileage last week to 52 miles and added a 7th day of running (not an easy feat due to the busy work week as the Consumer Electronic Show was in town).
I increased my speedwork by adding another interval, 4 X 1 mile @ 7.5 mph (half marathon pace)
No weight loss last week, but no weight gain either...my weight has stayed stable at 173 pounds. I'm not too concerned about my weight as next week I'll be in training mode and pounds tend to melt off.
My Morning Pulse Rate has maintained steady throughout the week, 40-44 bpm. I feel fit and strong and ready to conquer the world...well, maybe my city block.
Friday, January 12, 2007
Cold Cruel World
Daily Quote: "As a nation we are dedicated to keeping fit and parking as close to the stadium as possible." -Joe Moore
Today was a Recovery Run.
5 miles. Time, 46 minutes. Pace, 9:12 minute miles. Out & Back, Alta Route (bike path towards Red Rock Canyon). COLD, Cloudy, 30 degrees, with 16 MPH WINDS! Average Heart Rate: 146 bpm. Cardiac Drift: 153 bpm. I've NEVER ran in such cold, windy dismal conditions, naturally dressed too warmly with tights & long basketball shorts, base layer is a long sleeve ProTec thermal top,
top layer is a hooded sweatshirt, topped off with a stocking cap, and wore heavy wool gloves. Luckily this was just a 5 mile Recovery Run as I was too toasty! Tomorrow will experiment with just the ProTec thermal top, tights, lighter gloves, and CoolMax Cap. I do have a warm feeling of accomplishment even though my fear of the cold was highly overrated.
Today was the last day I could use my 30% off coupon from Borders Books. Purchased the "National Geographic Traveler: Boston & Environs with the Cape, Providence & Newport." Although my Boston Marathon isn't until April 2008 it's constantly in the back of my mind...I'm going to implode with excitement before I even arrive in Boston! Wonder WHEN I can officially register for the Boston Marathon? Where will my wife and I stay? How long? (My wife thinks we should stay for five days, but how much will that COST?)
Today was a Recovery Run.
5 miles. Time, 46 minutes. Pace, 9:12 minute miles. Out & Back, Alta Route (bike path towards Red Rock Canyon). COLD, Cloudy, 30 degrees, with 16 MPH WINDS! Average Heart Rate: 146 bpm. Cardiac Drift: 153 bpm. I've NEVER ran in such cold, windy dismal conditions, naturally dressed too warmly with tights & long basketball shorts, base layer is a long sleeve ProTec thermal top,
top layer is a hooded sweatshirt, topped off with a stocking cap, and wore heavy wool gloves. Luckily this was just a 5 mile Recovery Run as I was too toasty! Tomorrow will experiment with just the ProTec thermal top, tights, lighter gloves, and CoolMax Cap. I do have a warm feeling of accomplishment even though my fear of the cold was highly overrated.
Today was the last day I could use my 30% off coupon from Borders Books. Purchased the "National Geographic Traveler: Boston & Environs with the Cape, Providence & Newport." Although my Boston Marathon isn't until April 2008 it's constantly in the back of my mind...I'm going to implode with excitement before I even arrive in Boston! Wonder WHEN I can officially register for the Boston Marathon? Where will my wife and I stay? How long? (My wife thinks we should stay for five days, but how much will that COST?)
Thursday, January 11, 2007
Shiver State
Daily Quote: "Probably nothing in the world arouses more false hopes than the first four hours of a diet." --Dan Bennett
Today is SPEEDWORK!
8 miles. Time, 1:09. Pace, 8:37. Life Fitness treadmill set at 1% Grade. Warmup: 1.5 miles @ 6.4 mph. Intervals: 4 X 1 mile @ 7.5 mph (7.5 mph = 8.0 minute per mile pace, which is my half-marathon pace). Recovery Intervals: 1/2 mile @ 6.4 mph. Cooldown: 1 mile @ 6.4 mph. Average Heart Rate: 155 bpm. Cardiac Drift: 169 bpm. I'm improving as the previous week's speedwork my cardiac drift was 179 bpm with only THREE intervals! I felt so strong I felt like I could do another interval, but refrained, must remember my oft repeated advice: baby steps, baby steps.
Scary article in the local "Las Vegas Review Journal" titled, "Shiver State" (Nevada plates call us the "Silver State.") The following is frightening, don't allow small children, fragile winged fairies, or hairless animals to read:
It's about to get cold. Really, really cold.
An arctic air mass from the north will move into Southern Nevada in the coming days, bringing bone-chilling temperatures and probably even a bit of snow.
"No records are going to be approached, but it's still going to be cold," said John Feerick, a forecaster for accuweather.com.
The cold air was expected to hit tonight and linger through the weekend. Highs will hover around 40 degrees, and overnight lows will plunge into the 20s, dropping to the low 20s on Saturday night.
The temperatures will be among the lowest since December 1990, when lows at McCarran International Airport hit 18 degrees.
Weekend lows could hit the teens under the right conditions, said Jim Harrison of the National Weather Service.
The cold weather is expected to bring snow on Friday. Forecasters predicted 1 to 3 inches falling across the valley.
"I wouldn't be surprised if we saw some snow showers, even on the Strip," Feerick said." End of Quote
I just may visit my gym's treadmill this weekend as I really have a hard time tolerating the cold, OR I'll try and get a thicker skin and venture outside, it all depends on my mood.
Today is SPEEDWORK!
8 miles. Time, 1:09. Pace, 8:37. Life Fitness treadmill set at 1% Grade. Warmup: 1.5 miles @ 6.4 mph. Intervals: 4 X 1 mile @ 7.5 mph (7.5 mph = 8.0 minute per mile pace, which is my half-marathon pace). Recovery Intervals: 1/2 mile @ 6.4 mph. Cooldown: 1 mile @ 6.4 mph. Average Heart Rate: 155 bpm. Cardiac Drift: 169 bpm. I'm improving as the previous week's speedwork my cardiac drift was 179 bpm with only THREE intervals! I felt so strong I felt like I could do another interval, but refrained, must remember my oft repeated advice: baby steps, baby steps.
Scary article in the local "Las Vegas Review Journal" titled, "Shiver State" (Nevada plates call us the "Silver State.") The following is frightening, don't allow small children, fragile winged fairies, or hairless animals to read:
It's about to get cold. Really, really cold.
An arctic air mass from the north will move into Southern Nevada in the coming days, bringing bone-chilling temperatures and probably even a bit of snow.
"No records are going to be approached, but it's still going to be cold," said John Feerick, a forecaster for accuweather.com.
The cold air was expected to hit tonight and linger through the weekend. Highs will hover around 40 degrees, and overnight lows will plunge into the 20s, dropping to the low 20s on Saturday night.
The temperatures will be among the lowest since December 1990, when lows at McCarran International Airport hit 18 degrees.
Weekend lows could hit the teens under the right conditions, said Jim Harrison of the National Weather Service.
The cold weather is expected to bring snow on Friday. Forecasters predicted 1 to 3 inches falling across the valley.
"I wouldn't be surprised if we saw some snow showers, even on the Strip," Feerick said." End of Quote
I just may visit my gym's treadmill this weekend as I really have a hard time tolerating the cold, OR I'll try and get a thicker skin and venture outside, it all depends on my mood.
Wednesday, January 10, 2007
HUMP DAY
Daily Quote: "God will not look you over for medals, degrees, or diplomas, but for scars." --Elbert Hubbard
Today is hump day, I'm half way through my work week and I'm already totally exhausted due to the huge Consumer Electronic Show convention. Although I'm working longer and harder, I'm actually making less money as these conventioners are horrible tippers, if they tip at all! I wonder if the conventioners know how much the service workers (bartenders, doormen, valets, waitresses AND cab drivers) HATE them?
This morning I slept two hours longer than normal, I usually sleep for seven hours, but last night I slept much later, nine hours of sleep! I didn't awake refreshed, but exhausted, surprisingly, my morning resting heart rate was only 40 bpm?!?
Thankfully today was an Easy Run:
6 miles. Time, :57 minutes. Out & Back on Torrey Pines Road that partly traverses the "New Las Vegas Marathon" route. Cloudy, 47 degrees, Wind NE @ 5 mph. My pace was dead-on-even, 9:30 minute miles.
Tomorrow I'm planning on doing interval work on my local gym's treadmills, I hope I have ample energy!
Today is hump day, I'm half way through my work week and I'm already totally exhausted due to the huge Consumer Electronic Show convention. Although I'm working longer and harder, I'm actually making less money as these conventioners are horrible tippers, if they tip at all! I wonder if the conventioners know how much the service workers (bartenders, doormen, valets, waitresses AND cab drivers) HATE them?
This morning I slept two hours longer than normal, I usually sleep for seven hours, but last night I slept much later, nine hours of sleep! I didn't awake refreshed, but exhausted, surprisingly, my morning resting heart rate was only 40 bpm?!?
Thankfully today was an Easy Run:
6 miles. Time, :57 minutes. Out & Back on Torrey Pines Road that partly traverses the "New Las Vegas Marathon" route. Cloudy, 47 degrees, Wind NE @ 5 mph. My pace was dead-on-even, 9:30 minute miles.
Tomorrow I'm planning on doing interval work on my local gym's treadmills, I hope I have ample energy!
Tuesday, January 9, 2007
General Aerobic Run
Daily Quote: "The unfortunate thing about this world is that good habits are so much easier to give up than bad ones." --W. Somerset Maugham
Definition: General Aerobic Run. I learned the term "General Aerobic Run" from the excellent book by Pfitzinger and Douglass' "Advanced Marathoning," pg 134: "General aerobic runs include any run of 10 miles or less that's done at a steady pace. Faster runs of this length fall into the lactate threshold category, whereas slower runs are specifically for recovery. In other words, these are your standard, moderate-effort, putting-in-the-miles runs. The intention of your general aerobic runs is to enhance your overall aerobic conditioning through boosting your training volume; these runs improve your marathon readiness because many of the beneficial adaptations that improve endurance are related to the total volume of your training." End of Quote.
This morning run was a General Aerobic Run.
9 miles. Time, 1:25. Out & Back on the Lindell Route. Clear, 46 degrees, Winds ENE 7mph. Average heart rate: 143 bpm. Cardiac Drift: 159 bpm (drift was due to climbing hill at Spring Mountain Road). Felt very tired before starting my run, but was invigorated afterwards! I'll feel more exhausted throughout the week due to working the Consumer Electronic Show...my taxi will be burning rubber non-stop!
Definition: General Aerobic Run. I learned the term "General Aerobic Run" from the excellent book by Pfitzinger and Douglass' "Advanced Marathoning," pg 134: "General aerobic runs include any run of 10 miles or less that's done at a steady pace. Faster runs of this length fall into the lactate threshold category, whereas slower runs are specifically for recovery. In other words, these are your standard, moderate-effort, putting-in-the-miles runs. The intention of your general aerobic runs is to enhance your overall aerobic conditioning through boosting your training volume; these runs improve your marathon readiness because many of the beneficial adaptations that improve endurance are related to the total volume of your training." End of Quote.
This morning run was a General Aerobic Run.
9 miles. Time, 1:25. Out & Back on the Lindell Route. Clear, 46 degrees, Winds ENE 7mph. Average heart rate: 143 bpm. Cardiac Drift: 159 bpm (drift was due to climbing hill at Spring Mountain Road). Felt very tired before starting my run, but was invigorated afterwards! I'll feel more exhausted throughout the week due to working the Consumer Electronic Show...my taxi will be burning rubber non-stop!
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