Daily Quote: "Gossip is news running ahead of itself in a red satin dress." --Liz Smith
Today's workout is Speed Intervals.
8 miles. Time, 1:08. Average pace, 8:30 minute miles. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles @ 6.5 mph (9:14 minute mile pace). Intervals 6 x 1/2 miles @ 8.6 mph (6:59 minute mile pace). Jog intervals, 1/4 mile @ 6.0 mph. Cooldown: 2 miles @ 6.5 mph. Average heart rate: 154 bpm. Cardiac drift: 177 bpm. Felt strong after sixth interval and could have done an additional interval, but decided to stay with my plan.
Today's training boosted my confidence for my upcoming race! I've shown definite improvements from last week's intervals. Last week I could only do five intervals because my heart rate was too high during the last rest jog interval, this week my heart rate was in the -75% zone for recovery interval. My average heart rate last week was 158 bpm, this week four beats lower; and my cardiac drift last week was 182 bpm, this week 177 bpm, five beats lower. I only have 10 days until "Come Catch a Leprechaun 5k" and I'm ready!!
The weather in Las Vegas has been warm, this weekend's forcast will have a high in the mid 80's!! I'll need to start running earlier in the morning.
Wednesday, March 7, 2007
Tuesday, March 6, 2007
So Little Time!
Daily Quote: "Contrarians drink to remember." --Dave Weinbaum
I was a bad boy. Last night when I returned home from work I studied the chess game Botvinnik vs Flohr (Match, 1933) and became lost in the analysis, before I knew it, the time was 5:00 a.m! I was only able to get four hours sleep, but did manage to squeeze in a Recovery Run before work.
Today is a Recovery Run.
7 miles. Time, 1:04. Pace, 9:08. Out and back on Lanning Route. Partly Cloudy, 64 degrees, Wind SW @ 6 mph. Average heart rate: 144 bpm. Cardiac drift: 151 bpm. Body feels good, no aches nor pain, I'm prepared for tomorrow's Speedwork.
When I was younger I could study and play chess without the concerns of sleep and food...I'm not young anymore and need my sleep; work tonight is going to be miserable.
I was a bad boy. Last night when I returned home from work I studied the chess game Botvinnik vs Flohr (Match, 1933) and became lost in the analysis, before I knew it, the time was 5:00 a.m! I was only able to get four hours sleep, but did manage to squeeze in a Recovery Run before work.
Today is a Recovery Run.
7 miles. Time, 1:04. Pace, 9:08. Out and back on Lanning Route. Partly Cloudy, 64 degrees, Wind SW @ 6 mph. Average heart rate: 144 bpm. Cardiac drift: 151 bpm. Body feels good, no aches nor pain, I'm prepared for tomorrow's Speedwork.
When I was younger I could study and play chess without the concerns of sleep and food...I'm not young anymore and need my sleep; work tonight is going to be miserable.
Monday, March 5, 2007
Spring is HERE!
Daily Quote: "If a man watches three football games in a row; he should be declared legally dead." --Erma Bombeck
Today's high temperature will be in the upper 70's, and should remain around that temperature until NASCAR Sunday, which could be 80 degrees! Spring has arrived!!
Today is a Long Run.
15 miles. Time, 2:15. Pace, 9:00 minute miles. Out and back on Torrey Pines route, which partially encompasses the "New Las Vegas Marathon" route. Clear, 66-68 degrees, Wind South at 3 mph. Average heart rate: 145 bpm. Cardiac drift: 159 bpm. Last two miles were at half-marathon pace of 8:00 minute miles. I'll need to start carrying water again as I was thirsty during the last half of the run. I was exhausted afterwards, quickly ate a Cheese Lean Pocket and took an hour nap.
Today's high temperature will be in the upper 70's, and should remain around that temperature until NASCAR Sunday, which could be 80 degrees! Spring has arrived!!
Today is a Long Run.
15 miles. Time, 2:15. Pace, 9:00 minute miles. Out and back on Torrey Pines route, which partially encompasses the "New Las Vegas Marathon" route. Clear, 66-68 degrees, Wind South at 3 mph. Average heart rate: 145 bpm. Cardiac drift: 159 bpm. Last two miles were at half-marathon pace of 8:00 minute miles. I'll need to start carrying water again as I was thirsty during the last half of the run. I was exhausted afterwards, quickly ate a Cheese Lean Pocket and took an hour nap.
Sunday, March 4, 2007
New Training Route
Daily Quote: "A sense of duty is useful in work, but offensive in personal relations. People wish to be liked, not endured." --Bertrand Russell
Today I trailbrazed a new route from my front door with the help from my Garmin Forerunner 205 GPS watch, I went south on Westwind Drive that's a small paved street with no sidewalks and no traffic lights on major intersections, which is why I haven't ran this route before...crossing busy Sahara Avenue's eight lanes is problematic without traffic lights, especially during the middle of the day, but not a problem during Sunday's slow traffic.
Today is a Recovery Run.
7 miles. Time, 1:04. Pace, 9:08. Out and back on new Westwind Route. Partly Cloudy, 53 degrees, NO WIND! I didn't wear a heart rate monitor today as I was striving to keep the run very easy without trying to compete with my heart monitor. Beautiful day, I felt the fantastic floating sensation and didn't really want to turn back home, but realized I must as tomorrow is my long run.
WE WON!! Today our bowling team "One Wonders" won THREE out of four in the Bishop Gorman Invitational League!! This is very rare as normally we only win one game...hence our team's name "One Wonders." All our team members did exceptionally well. Also, I have now bowled a game over 200...I bowled a 223 game today during league play. Our team member, Glenn, was surprised my bowling average only went up 3 points from last week, I now have an average of 133 points, but undoubtedly my average will climb again next week. I need to call and thank Coach Gary Oatis for improving my bowling so quickly, he'll be thrilled with my result.
Today I trailbrazed a new route from my front door with the help from my Garmin Forerunner 205 GPS watch, I went south on Westwind Drive that's a small paved street with no sidewalks and no traffic lights on major intersections, which is why I haven't ran this route before...crossing busy Sahara Avenue's eight lanes is problematic without traffic lights, especially during the middle of the day, but not a problem during Sunday's slow traffic.
Today is a Recovery Run.
7 miles. Time, 1:04. Pace, 9:08. Out and back on new Westwind Route. Partly Cloudy, 53 degrees, NO WIND! I didn't wear a heart rate monitor today as I was striving to keep the run very easy without trying to compete with my heart monitor. Beautiful day, I felt the fantastic floating sensation and didn't really want to turn back home, but realized I must as tomorrow is my long run.
WE WON!! Today our bowling team "One Wonders" won THREE out of four in the Bishop Gorman Invitational League!! This is very rare as normally we only win one game...hence our team's name "One Wonders." All our team members did exceptionally well. Also, I have now bowled a game over 200...I bowled a 223 game today during league play. Our team member, Glenn, was surprised my bowling average only went up 3 points from last week, I now have an average of 133 points, but undoubtedly my average will climb again next week. I need to call and thank Coach Gary Oatis for improving my bowling so quickly, he'll be thrilled with my result.
Saturday, March 3, 2007
SUMMARY: Week 9
Daily Quote: "Character is like a tree and reputation like its shadow. the shadow is what we think of it; the tree is the real thing." --Abraham Lincoln
Today is a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:00 minute miles. Out and back on Torrey Pines route, partially running the "New Las Vegas Marathon" route. Clear, 47 degrees, Wind North at 7 mph. Average heart rate: 153 bpm. Cardiac drift: 158 bpm. Wasn't very long ago when 9 minute miles was my specific marathon pace, now I'm so fit that it's just a General Aerobic Run!! I felt strong and my sinus are clear, a fun and joyous run.
This afternoon our bowling team had a makeup game because our members; my wife, Glenn Ely and Mary Ely, are going to the NASCAR Winston Cup races in Vegas next weekend. I won't be attending the races as I'm not a big fan of car racing...hey, I'm a cab driver and race everyday!! I did very well in my bowling with my score in the following order: 147, 154, 158. Pretty consistent. I doubt my bowling average will be 130 tomorrow during league play. Mary Ely had a record high game...a 180!!!
Our team went to Marie Callendar's for supper, as usual I ate too much. Bought a whole Chocolate Cream Pie for home, ate half of it before the night was done!!! Needless to say, I need to have more control of my diet.
SUMMARY FOR WEEK OF FEBRUARY 25 - MARCH 3, 2007
Increased my mileage to 59 miles (the previous week was 56 miles) and continued to run 7 days a week. I'm rather odd as I hate to have my weekly mileage at an odd number of 59 miles, it does nag on me, why couldn't I have an EVEN number like 60 miles? No wonder I identify with the t.v. show's Monk character!
Maintained my weight of 171 pounds on a six foot frame. I'm not too concerned about my weight at this time as the next few weeks I'll be having higher training miles with more speed work.
Most of my nights I've slept for eight hours! A big change from several weeks of 4-6 hours of sleep per night. My morning heart rate had been in the low 50's during the middle of the week due to a cold and/or allergies. I'm fairly recovered now and morning heart rate has returned to 40-43 bpm.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Intervals, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium-Long Run, 11 miles.
Saturday: General Aerobic Run, 8 miles.
TOTAL MILES: 59 miles.
Today is a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:00 minute miles. Out and back on Torrey Pines route, partially running the "New Las Vegas Marathon" route. Clear, 47 degrees, Wind North at 7 mph. Average heart rate: 153 bpm. Cardiac drift: 158 bpm. Wasn't very long ago when 9 minute miles was my specific marathon pace, now I'm so fit that it's just a General Aerobic Run!! I felt strong and my sinus are clear, a fun and joyous run.
This afternoon our bowling team had a makeup game because our members; my wife, Glenn Ely and Mary Ely, are going to the NASCAR Winston Cup races in Vegas next weekend. I won't be attending the races as I'm not a big fan of car racing...hey, I'm a cab driver and race everyday!! I did very well in my bowling with my score in the following order: 147, 154, 158. Pretty consistent. I doubt my bowling average will be 130 tomorrow during league play. Mary Ely had a record high game...a 180!!!
Our team went to Marie Callendar's for supper, as usual I ate too much. Bought a whole Chocolate Cream Pie for home, ate half of it before the night was done!!! Needless to say, I need to have more control of my diet.
SUMMARY FOR WEEK OF FEBRUARY 25 - MARCH 3, 2007
Increased my mileage to 59 miles (the previous week was 56 miles) and continued to run 7 days a week. I'm rather odd as I hate to have my weekly mileage at an odd number of 59 miles, it does nag on me, why couldn't I have an EVEN number like 60 miles? No wonder I identify with the t.v. show's Monk character!
Maintained my weight of 171 pounds on a six foot frame. I'm not too concerned about my weight at this time as the next few weeks I'll be having higher training miles with more speed work.
Most of my nights I've slept for eight hours! A big change from several weeks of 4-6 hours of sleep per night. My morning heart rate had been in the low 50's during the middle of the week due to a cold and/or allergies. I'm fairly recovered now and morning heart rate has returned to 40-43 bpm.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Intervals, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium-Long Run, 11 miles.
Saturday: General Aerobic Run, 8 miles.
TOTAL MILES: 59 miles.
Friday, March 2, 2007
Medium Long Run
Daily Quote: "Growing old--it's not nice, but it's interesting." --August Strindberg
I'm really getting tired of the wind, but I shouldn't complain too much as my running friends up North have even worse weather.
Today is a Medium Long Run.
11 miles. Time, 1:43. Pace, 9:27. Out and back on Lindell Route. Clear, 50-52 degrees, Winds South at 14 mph with 22 mph gusts. Average heart rate: 140 bpm. Cardiac drift: 151 bpm. Left ankle was a little sore after my run, I wonder if the soreness was due to the wind pushing me in different directions as I'm striving to stay balanced? I'll be retiring my wornout Mizuno Alchemy running shoes next week, which could be causing my ankle to complain.
TGIF as I'm really tired even though I've been getting enough sleep; maybe I should start eating a little more. I might be tired due to the possibility of my getting a cold and/or allergy. Last year's running journal tells me of having allergies this very same week! Today's morning heart rate was a little high too at 50 bpm (normally my morning heart rate is in the low 40's).
I'm really getting tired of the wind, but I shouldn't complain too much as my running friends up North have even worse weather.
Today is a Medium Long Run.
11 miles. Time, 1:43. Pace, 9:27. Out and back on Lindell Route. Clear, 50-52 degrees, Winds South at 14 mph with 22 mph gusts. Average heart rate: 140 bpm. Cardiac drift: 151 bpm. Left ankle was a little sore after my run, I wonder if the soreness was due to the wind pushing me in different directions as I'm striving to stay balanced? I'll be retiring my wornout Mizuno Alchemy running shoes next week, which could be causing my ankle to complain.
TGIF as I'm really tired even though I've been getting enough sleep; maybe I should start eating a little more. I might be tired due to the possibility of my getting a cold and/or allergy. Last year's running journal tells me of having allergies this very same week! Today's morning heart rate was a little high too at 50 bpm (normally my morning heart rate is in the low 40's).
Thursday, March 1, 2007
It's March Already?!?
Daily Quote: "I don't have to tell you it goes without saying there are some things better left unsaid. I think that speaks for itself. The less said about it the better." --George Carlin
This year is going FAST, hard to believe today is already March 1st!! Went to my last year's running logbook and noted the mileage on March 1st, 2006 was 342 miles. This year's mileage so far is 529 miles! I'm cooking!!
Last year on March 1st I weighed 175.4 pounds on a six foot frame. Today I weigh 171.1 pounds! Only a few pounds less, but I'll take it. I would like to reach 165 pounds for the Salt Lake City Half Marathon, which I should achieve, although those last few pounds are hard to lose.
Today is a Recovery Run.
6 miles. Time, 55:13. Pace, 9:12 minute miles. Out and back on Lanning route. Partly Cloudy, 44 degrees, Wind SW @ 7 mph. Average heart rate: 145 bpm. Cardiac drift: 151 bpm. No lingering soreness from yesterday's speed work. Had another day of 8 hours sleep, my body still craved a 30 minute nap after my run and lunch; I surrendered to the craving.
This year is going FAST, hard to believe today is already March 1st!! Went to my last year's running logbook and noted the mileage on March 1st, 2006 was 342 miles. This year's mileage so far is 529 miles! I'm cooking!!
Last year on March 1st I weighed 175.4 pounds on a six foot frame. Today I weigh 171.1 pounds! Only a few pounds less, but I'll take it. I would like to reach 165 pounds for the Salt Lake City Half Marathon, which I should achieve, although those last few pounds are hard to lose.
Today is a Recovery Run.
6 miles. Time, 55:13. Pace, 9:12 minute miles. Out and back on Lanning route. Partly Cloudy, 44 degrees, Wind SW @ 7 mph. Average heart rate: 145 bpm. Cardiac drift: 151 bpm. No lingering soreness from yesterday's speed work. Had another day of 8 hours sleep, my body still craved a 30 minute nap after my run and lunch; I surrendered to the craving.
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