Daily Quote: "Sports do not build character, they reveal it." --Heywood Hale Broun
Today I'm 55 years old and now in a new running age category of 55-59 years old! I've already set some vigorous personal goals for this year and have the good chance of winning some age group awards too! Funny how running races has me looking forward to getting older...I have only FIVE years before I reach another age category!
Appears my wife wants me to have more than just running goals as for my birthday she has bought me a DVD called "Essential Keys to Better Bowling," AND five personal bowling lessons from a professional bowler at the Gold Coast Bowling Alley, plus permission to purchase a new bowling ball (my bowling ball is 17 years old and looks very similar to Fred Flintstone's bowling rock)! My wife and I have been on the Bishop Gorman Bowling League for two years now, which meets on Sunday nights; this year my bowling average has been stuck at 135 average. I've never had personal bowling lessons before, undoubtedly the pro-bowler will help me with my bowling technique. I'm going to be a very busy dude with increasing my running mileage, perfecting my chessplaying by developing a new system for Black in the French Defense, AND improving my bowling average!!
Today is a Medium Long Run.
11 miles. Time, 1:44. Pace, 9:27 minutes per mile. Out and back on Lindell Route. Sunny, 60 degrees, Wind SW @ 4 mph. Average heart rate: 142 bpm, Cardiac drift: 149 bpm. Once my General Aerobic Runs mileage goes beyond ten miles, the run then becomes a Medium Long Run; according to the book, "Advanced Marathoning:"
"A Medium Long run is any run of 11 to 16 miles. Medium-long runs reinforce the physiological benefits of your long runs. To gain the greatest physiological benefits, the pace for these runs should be similar to the pace for long runs." End of Quote.
Last Monday my Long Run was at a 9:42 minutes per mile pace, but today my Medium-Long Run was at a 9:27 minutes per mile pace, hence I really need to pick up my pace for the Long Run next week as it's too casual and not in the zone. Eventually I'll be adding more half-marathon paces at the end of both Long Runs and Medium-Long Runs.
Wednesday, February 7, 2007
Tuesday, February 6, 2007
Dream Goal
Daily Quote: "Anatomy is destiny." --Sigmund Freud
Tomorrow is my birthday and was curious what it would take for me to win my new age division of 55-59 in the "New Las Vegas Marathon?" Well, last December, the following person was the one to beat:
#1 in Male age group 55-59: JAMES SPOO, Lake Ridge, VA, Age 59. Chip Time, 3:04:52.
O.k., Now I know! If I can get close to 3:00 in the upcoming Las Vegas Marathons I may have a chance to place....of course, I'll need to chop off 45 minutes from my personal best!?! Nevertheless, I might not make it next year, but do have four more years in this age group to succeed. Wishful thinking? Interesting to note that James Spoo was 59 years old and beat all the youngsters like me.
Today is a Recovery Run.
6 miles. Time :57 minutes. Pace 9:20 minute miles. Out and back on Lanning Route. Sunny, 64 degrees!!, Wind SW @ 7 mph. Average heart rate: 145 bpm. Cardiac Drift: 151 bpm. Nice easy run! My body shows no ill effects from yesterday's 14 mile long run. Found it sad reading other blogs with near zero temperatures...oh well, come Summer I'll be on the treadmill and they'll have perfect running temperatures.
Tomorrow is my birthday and was curious what it would take for me to win my new age division of 55-59 in the "New Las Vegas Marathon?" Well, last December, the following person was the one to beat:
#1 in Male age group 55-59: JAMES SPOO, Lake Ridge, VA, Age 59. Chip Time, 3:04:52.
O.k., Now I know! If I can get close to 3:00 in the upcoming Las Vegas Marathons I may have a chance to place....of course, I'll need to chop off 45 minutes from my personal best!?! Nevertheless, I might not make it next year, but do have four more years in this age group to succeed. Wishful thinking? Interesting to note that James Spoo was 59 years old and beat all the youngsters like me.
Today is a Recovery Run.
6 miles. Time :57 minutes. Pace 9:20 minute miles. Out and back on Lanning Route. Sunny, 64 degrees!!, Wind SW @ 7 mph. Average heart rate: 145 bpm. Cardiac Drift: 151 bpm. Nice easy run! My body shows no ill effects from yesterday's 14 mile long run. Found it sad reading other blogs with near zero temperatures...oh well, come Summer I'll be on the treadmill and they'll have perfect running temperatures.
Monday, February 5, 2007
14 Miler!
Daily Quote: "He has all the virtues I dislike and none of the vices I admire."--Winston Churchill
Normally Mondays are Recovery Runs from yesterday's long run, but with the goal of marital harmony will be doing my long runs on Monday. Today is a 14 miler, which is the longest run since the marathon!
Today's Long Run. 14 miles, Time 2:13. Pace, 9:34 minute miles. Out and back on Torrey Pines Road, which partially covers the "New Las Vegas Marathon Route." Sunny, 60 degrees! ( the High in Las Vegas will be 73 degrees today!!) Wind NE @ 10 mph. Average heart rate: 148 bpm. Cardiac Drift 163 bpm) Ran last mile at half-marathon pace of 8:00 minute mile, hence the 163 bpm heart rate.
Attempting daily mileage high of 14 miles, therefore kept my heart rate within <75% of maximum heart rate, except for the last mile where I raced home at half-marathon speed of 8:00 minute pace. First day this year where I wore a singlet and shorts, also lathered on sun tan lotion! How I love the Spring!!
Normally Mondays are Recovery Runs from yesterday's long run, but with the goal of marital harmony will be doing my long runs on Monday. Today is a 14 miler, which is the longest run since the marathon!
Today's Long Run. 14 miles, Time 2:13. Pace, 9:34 minute miles. Out and back on Torrey Pines Road, which partially covers the "New Las Vegas Marathon Route." Sunny, 60 degrees! ( the High in Las Vegas will be 73 degrees today!!) Wind NE @ 10 mph. Average heart rate: 148 bpm. Cardiac Drift 163 bpm) Ran last mile at half-marathon pace of 8:00 minute mile, hence the 163 bpm heart rate.
Attempting daily mileage high of 14 miles, therefore kept my heart rate within <75% of maximum heart rate, except for the last mile where I raced home at half-marathon speed of 8:00 minute pace. First day this year where I wore a singlet and shorts, also lathered on sun tan lotion! How I love the Spring!!
Sunday, February 4, 2007
Juggling Running Schedule
Daily Quote: "If the leader pushes, I will go with him, even if I die by the roadside." --Rodgers Rop, on winning the New York City Marathon.
Wife is complaining about the time I spend running on the weekends. She would be very happy if I took a day off on Sunday. As a compromise, instead of long runs on Sunday I'll do short recovery runs before she even wakes up; I hope this solution appeases her for now. Where should I place my long run on my busy weekly schedule? Logically, Monday would be the best day for a long run as I would be totally rested due to not working on Sunday night AND having an easy recovery run that day too.
Today is a Recovery Run.
6 miles. Time, 59 minutes. Pace, 9:59 minutes per mile. Out and back on Lanning Route. Sunny, 50 degrees, Wind S @ 4 mph. Average heart rate: 142 bpm. Cardiac drift: 150 bpm. ANOTHER beautiful morning! My body was well prepared to run long, but six miles will have to do until tomorrow. I'll strive to run 14 miles on Monday, which would be my longest run since the marathon.
Wife is complaining about the time I spend running on the weekends. She would be very happy if I took a day off on Sunday. As a compromise, instead of long runs on Sunday I'll do short recovery runs before she even wakes up; I hope this solution appeases her for now. Where should I place my long run on my busy weekly schedule? Logically, Monday would be the best day for a long run as I would be totally rested due to not working on Sunday night AND having an easy recovery run that day too.
Today is a Recovery Run.
6 miles. Time, 59 minutes. Pace, 9:59 minutes per mile. Out and back on Lanning Route. Sunny, 50 degrees, Wind S @ 4 mph. Average heart rate: 142 bpm. Cardiac drift: 150 bpm. ANOTHER beautiful morning! My body was well prepared to run long, but six miles will have to do until tomorrow. I'll strive to run 14 miles on Monday, which would be my longest run since the marathon.
Saturday, February 3, 2007
Summary: Week 5
Daily Quote: "Death twitches my ear.
'Live, he says, 'I am coming.'" --Virgil
Today is a General Aerobic Run.
9 miles. Time, 1:26. Pace, 9:33 minute miles. Out and back on Lindell Route. Sunny, 52 degrees, Wind S at 3 mph. A glorious day for running! Average heart rate: 145 bpm. Cardiac drift: 150 bpm. Running effort was perfectly paced!
I went to "Pep Boys" to get an oil change for my wife's truck; I became bored waiting and wandered next door to "Ross Dress for Less" and discovered they had a pair of "ASICS Gel Kayano XI" in my size for $19.99!! What a steal!!! I was practically giddy at the cash register as I paid for this bargain. If someone had told me ten years ago I would be this excited about a pair of shoes I would have told them they were CRAZY!
Summary for week of January 28-February 3, 2007
Increased weekly mileage to 58 mpw (the previous week's mileage was 56 mpw). I also continued running seven days a week.
Ran a hard interval workout concentrating on improving 5k pace.
Maintained weight of 173 pounds on a six foot frame. My body appears to be at "set point" and is very comfortable at this weight, nevertheless, I need to reduce my weight to 165 pounds.
A quick recap of last week's mileage:
Sunday: Long Run, 13 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 10 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Pace Intervals, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILEAGE: 58 miles.
Total Mileage for January: 229 miles.
Year's total mileage: 252 miles.
'Live, he says, 'I am coming.'" --Virgil
Today is a General Aerobic Run.
9 miles. Time, 1:26. Pace, 9:33 minute miles. Out and back on Lindell Route. Sunny, 52 degrees, Wind S at 3 mph. A glorious day for running! Average heart rate: 145 bpm. Cardiac drift: 150 bpm. Running effort was perfectly paced!
I went to "Pep Boys" to get an oil change for my wife's truck; I became bored waiting and wandered next door to "Ross Dress for Less" and discovered they had a pair of "ASICS Gel Kayano XI" in my size for $19.99!! What a steal!!! I was practically giddy at the cash register as I paid for this bargain. If someone had told me ten years ago I would be this excited about a pair of shoes I would have told them they were CRAZY!
Summary for week of January 28-February 3, 2007
Increased weekly mileage to 58 mpw (the previous week's mileage was 56 mpw). I also continued running seven days a week.
Ran a hard interval workout concentrating on improving 5k pace.
Maintained weight of 173 pounds on a six foot frame. My body appears to be at "set point" and is very comfortable at this weight, nevertheless, I need to reduce my weight to 165 pounds.
A quick recap of last week's mileage:
Sunday: Long Run, 13 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 10 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Pace Intervals, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILEAGE: 58 miles.
Total Mileage for January: 229 miles.
Year's total mileage: 252 miles.
Friday, February 2, 2007
Last Chance Photos
This morning Divine Racing sent me an e-mail with the above photos from 14 months ago, the "2005 New Las Vegas Marathon," stating it's my last chance to purchase these photos. I didn't even see those photos previously as I was so disappointed with my effort that year and didn't want anything to do with a permanent reminder. Now that I've qualified for Boston the pain of that 2005 race is long gone. I know the disasterous 2005 race pushed me to train harder the following year as I kept its finishing certificate on my fridge door as a constant reminder to train consistently with higher weekly mileage and more 20 milers...last August I also added a half marathon, the "Great Salt Lake Half Marathon" as an extra boost in training.
What's going to push me for 2007? Well, my wife's family is also planning on going to Boston in 2008 to cheer and support me!!! How can I let them down by not giving them my best? In fact, Beverly my wife's sister, sent me a book in the mail for my birthday (February 7th), "Top 10 Boston." Beverly is actually considering walking in Boston 2008 for charity!
Today is a Recovery Run. 6 miles. Time, :59 minutes. Pace, 9:58 minutes per mile. Out and back on Torrey Pines Route (partly traverses the same route of the New Las Vegas Marathon). Clear, 49 degrees, Wind S at 6 mph. Average heart rate: 139 bpm. Cardiac drift: 150 bpm. Going out was very slow and easy, coming back I realized that my heart rate was not in the zone and was much too low, I forced my lazy self to run a little harder on the way back. I'm still not completely recovered from yesterday's interval speedwork, no pain nor soreness, just an ongoing fatigue and lack of drive.
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.
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