Daily Quote: "Don't squat with your spurs on." --Old Saying
Race day is almost here, and I'm ALREADY having negative thoughts! I checked the scale and I've gained THREE POUNDS this week, needless to say, I've definitely overdid my carbo loading. How much will my extra weight slow me down...maybe the weight gain is a good strategy as I probably need the extra nutrients to repair and rebuild my body? The temperature during race day will be in the mid 60's, I'll need to hydrate most of the day tomorrow. It's frustrating to have to work until 2:00 a.m. on early Saturday morning and the race is at 7:00 a.m., I'll need to hit the sack immediately after work, which means no playing on the computer!
Continuing to slash my mileage to 50% for the week, today's run is an easy taper run.
6 miles. Time, 55 minutes. Pace, 9:10 minute miles. Out and back on Alta Route. Sunny, 74 degrees, Wind S @ 4 mph. No heart rate monitor today as I'm striving to stay more atune to my perceived exertion and keep from competing with my watch.
Thursday, March 15, 2007
Wednesday, March 14, 2007
Short & Sweet Run
Daily Quote: "It's the lioness that runs." --Slogan, British Women's Running Club.
I'm currently in the middle of my taper for the upcoming "Come Catch a Leprechaun 5k" and have reduced my intervals this week from six intervals to three intervals. Although I did reduce my intervals, I did increase my speed by a tad...instead of last week's 8.6 mph, I ran the intervals at 8.7 mph. The biggest change was the Jog Intervals where I increased the jog speed from 6.0 mph to 6.6 mph, which was very tough on this old bod!
Today is a Interval Run.
4 miles. Time, 33 minutes. Average Pace, 8:15 minute miles. Life Fitness Treadmill set at 1% grade. Warmup: 1 mile @ 6.6 mph (9:08 minute miles). Intervals: 3 X .50 mile @ 8.7 mph (6.54 minute miles). Jog Intervals, .25 miles @ 6.6 mph. Cooldown: 1 mile @ 6.6 mph. Cardiac drift: 185 bpm (95% of maximum heart rate)
I've been taking Claritin Allergy medicine the last two days due to runny nose and itchy eyes...partly due to the unusual warmer temperatures (today is 87 degrees) that's starting plants to blossom early AND the amount of dust in the air from the Stardust implosion. Hopefully I'll be 100% for the race this Saturday!!
I'm currently in the middle of my taper for the upcoming "Come Catch a Leprechaun 5k" and have reduced my intervals this week from six intervals to three intervals. Although I did reduce my intervals, I did increase my speed by a tad...instead of last week's 8.6 mph, I ran the intervals at 8.7 mph. The biggest change was the Jog Intervals where I increased the jog speed from 6.0 mph to 6.6 mph, which was very tough on this old bod!
Today is a Interval Run.
4 miles. Time, 33 minutes. Average Pace, 8:15 minute miles. Life Fitness Treadmill set at 1% grade. Warmup: 1 mile @ 6.6 mph (9:08 minute miles). Intervals: 3 X .50 mile @ 8.7 mph (6.54 minute miles). Jog Intervals, .25 miles @ 6.6 mph. Cooldown: 1 mile @ 6.6 mph. Cardiac drift: 185 bpm (95% of maximum heart rate)
I've been taking Claritin Allergy medicine the last two days due to runny nose and itchy eyes...partly due to the unusual warmer temperatures (today is 87 degrees) that's starting plants to blossom early AND the amount of dust in the air from the Stardust implosion. Hopefully I'll be 100% for the race this Saturday!!
Tuesday, March 13, 2007
Theft
Daily Quote: "And God said. 'Let there be Satan, so people don't blame everything on me. And let there be lawyers, so people don't blame everything on Satan.'" --George Burns
This early morning my wife leaves for work, she returns inside the home and yells, "Bruce, someone broke into the Oldsmobile AGAIN!!" This wakes me immediately. Someone had jimmy the driver's door, probably using a Slim-Jim tool. Went to the car and seen everything in the glove compartment was scattered throughout the car, but nothing was stolen. Luckily, the Oldsmobile only has cassette tapes and nobody wants that outdated technology! This is the second time this year that the Oldsmobile was broken into, the first time they took the cell phone and sunglasses, which I no longer store in the car. Frustrating! Living in Las Vegas is having a growing crime problem with the drugs, gambling and the large influx of unemployed illegal immigrants. Last year our home was broken into, but only a DVD player and some small items that teenagers would find valuable were taken...we believe it's the kids next door, but can't prove it. The theft does make for a downer day, but we're safe and nothing was taken.
Since I was awake anyway, ran my Recovery Run early as the temperature was much cooler and Vegas' forcast for today is a high of 87 degrees:
5 miles. Time, 44 minutes. Pace, 8:48 minute miles. Out and back on Alta Route. Clear, 60 degrees, Wind S @ 9 mph. Average heart rate: 144 bpm (72% of maximum heart rate). Cardiac drift: 152 bpm (77% of maximum heart rate). Ran surprisingly quick, probably due to the anger of car being violated spurred me. Only four more days before "Come Catch a Leprechaun 5k!"
This early morning my wife leaves for work, she returns inside the home and yells, "Bruce, someone broke into the Oldsmobile AGAIN!!" This wakes me immediately. Someone had jimmy the driver's door, probably using a Slim-Jim tool. Went to the car and seen everything in the glove compartment was scattered throughout the car, but nothing was stolen. Luckily, the Oldsmobile only has cassette tapes and nobody wants that outdated technology! This is the second time this year that the Oldsmobile was broken into, the first time they took the cell phone and sunglasses, which I no longer store in the car. Frustrating! Living in Las Vegas is having a growing crime problem with the drugs, gambling and the large influx of unemployed illegal immigrants. Last year our home was broken into, but only a DVD player and some small items that teenagers would find valuable were taken...we believe it's the kids next door, but can't prove it. The theft does make for a downer day, but we're safe and nothing was taken.
Since I was awake anyway, ran my Recovery Run early as the temperature was much cooler and Vegas' forcast for today is a high of 87 degrees:
5 miles. Time, 44 minutes. Pace, 8:48 minute miles. Out and back on Alta Route. Clear, 60 degrees, Wind S @ 9 mph. Average heart rate: 144 bpm (72% of maximum heart rate). Cardiac drift: 152 bpm (77% of maximum heart rate). Ran surprisingly quick, probably due to the anger of car being violated spurred me. Only four more days before "Come Catch a Leprechaun 5k!"
Monday, March 12, 2007
Start of Tapering Week
Daily Quote: "I got kicked out of "Riverdance" for using my arms." --Michael Flatley
Brenda is now gone and I have my computer room back!
This week is my tapering for next Saturday's "Come Catch a Leprechaun 5k Race." Last month's 5k race I had cut back my mileage on race week by 70% and ran one strong speed session in the middle of the week. Now that I've read April 2007 "Running Times" article by Pete Pfitzinger called, "The Rest is Up to You," I'll be cutting back my mileage by 50% and with limited speed work. Pfitzinger states, "Some running articles recommend increasing the amount of speed work during the taper. I believe this is risky due the high lactate levels from these types of workouts and the relatively long recovery times required. An approach that leads to more consistent results is to maintain your interval speed but reduce the volume of intervals."
Hopefully this week I'll be allowing my body to recover and adapt so I am totally prepared as I approach the starting line. Pfitzinger states, "The benefits of tapering can be looked at as simply correcting the accumulated wear-and-tear of training. More specifically, it appears that tapering leads to improvements in running economy (how much oxygen you need to run at a given pace) and muscle strength. Tapering also allows repair of the ongoing microcellular muscle damage from training and full replenishment of glycogen stores in your muslces and liver, as well as boistering your immune system." His article also has suggested taper durations for half-marathon and the full marathon too...I've cut the article out and have placed it in safe keeping for next month's half-marathon tapering.
Today is a General Aerobic Run.
8 miles. Time 1:16. Pace, 9:30 minute miles. Out and back on Bretton Mews Route. Sunny, 68 degrees, Wind SW @ 6 mph. Average heart rate: 140 bpm. Cardiac Drift 147 bpm. Nice easy run! Normally today would be a Long Run, but I'm currently tapering and this would be almost 50% of the distance.
The temperature in Las Vegas is unusually warm, 16 degrees warmer than normal, with tomorrow having a chance to break the record with 84 degrees! I've been running earlier as to beat the heat, but my sleep has been suffering for it.
Brenda is now gone and I have my computer room back!
This week is my tapering for next Saturday's "Come Catch a Leprechaun 5k Race." Last month's 5k race I had cut back my mileage on race week by 70% and ran one strong speed session in the middle of the week. Now that I've read April 2007 "Running Times" article by Pete Pfitzinger called, "The Rest is Up to You," I'll be cutting back my mileage by 50% and with limited speed work. Pfitzinger states, "Some running articles recommend increasing the amount of speed work during the taper. I believe this is risky due the high lactate levels from these types of workouts and the relatively long recovery times required. An approach that leads to more consistent results is to maintain your interval speed but reduce the volume of intervals."
Hopefully this week I'll be allowing my body to recover and adapt so I am totally prepared as I approach the starting line. Pfitzinger states, "The benefits of tapering can be looked at as simply correcting the accumulated wear-and-tear of training. More specifically, it appears that tapering leads to improvements in running economy (how much oxygen you need to run at a given pace) and muscle strength. Tapering also allows repair of the ongoing microcellular muscle damage from training and full replenishment of glycogen stores in your muslces and liver, as well as boistering your immune system." His article also has suggested taper durations for half-marathon and the full marathon too...I've cut the article out and have placed it in safe keeping for next month's half-marathon tapering.
Today is a General Aerobic Run.
8 miles. Time 1:16. Pace, 9:30 minute miles. Out and back on Bretton Mews Route. Sunny, 68 degrees, Wind SW @ 6 mph. Average heart rate: 140 bpm. Cardiac Drift 147 bpm. Nice easy run! Normally today would be a Long Run, but I'm currently tapering and this would be almost 50% of the distance.
The temperature in Las Vegas is unusually warm, 16 degrees warmer than normal, with tomorrow having a chance to break the record with 84 degrees! I've been running earlier as to beat the heat, but my sleep has been suffering for it.
Saturday, March 10, 2007
SUMMARY: Week 10
Daily Quote: "The best way to get most husbands to do something is to suggest that perhaps they're too old to do it." --Anne Bancroft
Today is a General Aerobic Run + Speed.
8 miles. Time, 1:09. Pace, 8:37 minute miles. Out and back on Torrey Pines Route, which partially ran on the "New Las Vegas Marathon" route. The last two miles was at half-marathon speed of 8:00 minute miles Cloudy, 72-74 degrees, Wind S @ 3 mph. Average heart rate: 152 bpm. Cardiac drift, 162 bpm. Need to wear suntan lotion, nice burn on back of my neck.
SUMMARY FOR WEEK OF MARCH 4 - 10, 2007
Mileage for the week was 63 miles, which is the most weekly miles this year! I continued to run seven days a week.
Lost one pound of weight, I'm now 170 pounds on a six foot frame. This week bought Chris Carmichael's book, "Food for Fitness," with the hopes of cleaning up my diet and adding some new recipes.
I've been ill during the middle of the week, a flu and/or allergies, but I'm now recovered. I still need to work on getting more sleep. My morning heart rate has been ranging 41-52 bpm.
Next week is somewhat of a cut-back/taper week as next Saturday I'll be racing the "Come Catch a Leprechaun 5k Race."
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: Speedwork, 8 miles.
Thursday: Recovery Run, 7 miles.
Friday: Medium Long Run, 11 miles.
Saturday: General Aerobic Run + Speed, 8 miles.
TOTAL MILES: 63 miles.
Today is a General Aerobic Run + Speed.
8 miles. Time, 1:09. Pace, 8:37 minute miles. Out and back on Torrey Pines Route, which partially ran on the "New Las Vegas Marathon" route. The last two miles was at half-marathon speed of 8:00 minute miles Cloudy, 72-74 degrees, Wind S @ 3 mph. Average heart rate: 152 bpm. Cardiac drift, 162 bpm. Need to wear suntan lotion, nice burn on back of my neck.
SUMMARY FOR WEEK OF MARCH 4 - 10, 2007
Mileage for the week was 63 miles, which is the most weekly miles this year! I continued to run seven days a week.
Lost one pound of weight, I'm now 170 pounds on a six foot frame. This week bought Chris Carmichael's book, "Food for Fitness," with the hopes of cleaning up my diet and adding some new recipes.
I've been ill during the middle of the week, a flu and/or allergies, but I'm now recovered. I still need to work on getting more sleep. My morning heart rate has been ranging 41-52 bpm.
Next week is somewhat of a cut-back/taper week as next Saturday I'll be racing the "Come Catch a Leprechaun 5k Race."
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: Speedwork, 8 miles.
Thursday: Recovery Run, 7 miles.
Friday: Medium Long Run, 11 miles.
Saturday: General Aerobic Run + Speed, 8 miles.
TOTAL MILES: 63 miles.
Friday, March 9, 2007
Medium Long Run
Daily Quote: "The worst part of success is to try finding someone who is happy for you." --Bette Midler
Today's run is a Medium Long Run.
11 miles. Time, 1:45. Pace, 9:32 minutes per mile. Out and back on Lindell Route. No heart rate monitor today as I'm striving to become more in tune to my perceived effort. Warm, Cloudy, 70-72 degrees, Wind @ 9 mph. Only brought one small bottle of water, which was insufficient as I became very thristy at nine miles....I'm going to have to clean my Camelbak tonight and start wearing it with runs over an hour.
TGIF!! Tomorrow I'm going to sleep late, at least eight hours of sleep, I really need the rest. This weekend's weather is going to be over 80 degrees! Las Vegas might even break a record for the warmest day tomorrow.
Today's run is a Medium Long Run.
11 miles. Time, 1:45. Pace, 9:32 minutes per mile. Out and back on Lindell Route. No heart rate monitor today as I'm striving to become more in tune to my perceived effort. Warm, Cloudy, 70-72 degrees, Wind @ 9 mph. Only brought one small bottle of water, which was insufficient as I became very thristy at nine miles....I'm going to have to clean my Camelbak tonight and start wearing it with runs over an hour.
TGIF!! Tomorrow I'm going to sleep late, at least eight hours of sleep, I really need the rest. This weekend's weather is going to be over 80 degrees! Las Vegas might even break a record for the warmest day tomorrow.
Thursday, March 8, 2007
Bought a New Book!
Daily Quote: "One of the most time-consuming things is to have an enemy." --E. B. White
Bought the book, Chris Carmichaels Food For Fitness
Eat Right To Train Right," therefore expect me to quote passages from it occasionally. Trying to clean up my diet act...plus, those Lean Pockets I've been thriving on are getting old, the book also has a section of recipes.
Today is a Recovery Run.
7 miles. Time, 1:06. Pace, 9:25 minute miles. Out and back on Lanning Route. Partly cloudy, 66 degrees, Wind SW @ 4 mph. No heart rate monitor today, just ran with perceived effort. Small cramp on left calf, but not big enough for me to stop. Another beautiful day. Must REALLY start carrying water, was quite parched near the end of the run.
This weekend my wife has her friend, Brenda, from Arizona staying with us as they are planning on attending all the events on NASCAR weekend. (Busch races on Saturday and NASCAR Winston Cup on Sunday.) Unfortunately, my office/computer room also doubles as the guest room. It'll be hit and miss on the computer this weekend. Hopefully I'll maintain my blog as well as monitor about.com's Forum site.
Bought the book, Chris Carmichaels Food For Fitness
Eat Right To Train Right," therefore expect me to quote passages from it occasionally. Trying to clean up my diet act...plus, those Lean Pockets I've been thriving on are getting old, the book also has a section of recipes.
Today is a Recovery Run.
7 miles. Time, 1:06. Pace, 9:25 minute miles. Out and back on Lanning Route. Partly cloudy, 66 degrees, Wind SW @ 4 mph. No heart rate monitor today, just ran with perceived effort. Small cramp on left calf, but not big enough for me to stop. Another beautiful day. Must REALLY start carrying water, was quite parched near the end of the run.
This weekend my wife has her friend, Brenda, from Arizona staying with us as they are planning on attending all the events on NASCAR weekend. (Busch races on Saturday and NASCAR Winston Cup on Sunday.) Unfortunately, my office/computer room also doubles as the guest room. It'll be hit and miss on the computer this weekend. Hopefully I'll maintain my blog as well as monitor about.com's Forum site.
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