Daily Quote: "We've heard that a million monkey at a million keyboards could produce the complete works of Shakespeare; now, thanks to the Internet, we know this is not true." --Robert Wilensky
Today is a Long Run.
15 miles. Time, 2:21. Pace, 9:24. Out and back on Torrey Pines Route that partly covers the "New Las Vegas Marathon" route. Partly Cloudy, 54 degrees, Wind: NNE at 12 mph. Average heart rate: 143 bpm (71% of maximum heart rate). Cardiac drift: 155 bpm (77% of maximum heart rate). As usual, the wind was brutal when the route passed the stretch by North Las Vegas Airport. Bunched up running shorts created a huge friction rash on my upper inner left thigh, later cleaned and applied "Neosporin" that worked well in the past.
My Long Run felt very slow and sluggish, maybe because my last Long Run was on March 6th and I've lost some endurance, or possibly due to my allergies, perhaps not getting enough sleep, not eating enough calories yesterday, and must not forget that blasted wind too. Whatever the reason, I'm quite nervous as my next race is almost here, the "Salt Lake City Half Marathon on April 21st. I need to get my act together!
My wife, Suzie, has been teasing me about my photos from the "Come Catch a Leprechaun," saying I lost to an old man who is bowlegged. She just doesn't realize that Rich and I are BOTH 55 years old!
Wednesday, March 21, 2007
Tuesday, March 20, 2007
Cadence
Daily Quote: "Before you criticize someone you should walk a mile in their shoes. That way, when you criticize them, you're a mile away and you have their shoes." --Donald Nichols.
Today's run is a General Aerobic Run + Speed.
8 miles. Time, 1:14. Average pace, 9:15 minute miles. Out and back on Bretton Mews Route. Last mile at half marathon pace of 8:00 minute mile. Cloudy, 73 degrees, Very Windy 15-20 mph. Average heart rate: 140 bpm (70% of maximum heart rate). Cardiac drift: 164 bpm (80% of maximum heart rate, set during last 8:00 minute mile).
Allen had mentioned at about.com forum site that, "I recently read somewhere that the world-class runners do 180+ steps per minute." Therefore today I set out to determine my cadence and discovered for the General Aerobic portion of the run my cadence was about 159 steps per minute. My cadence for the 8:00 minute mile was 171 steps per minute. Appears I need to work on my leg turnover!
Today's run is a General Aerobic Run + Speed.
8 miles. Time, 1:14. Average pace, 9:15 minute miles. Out and back on Bretton Mews Route. Last mile at half marathon pace of 8:00 minute mile. Cloudy, 73 degrees, Very Windy 15-20 mph. Average heart rate: 140 bpm (70% of maximum heart rate). Cardiac drift: 164 bpm (80% of maximum heart rate, set during last 8:00 minute mile).
Allen had mentioned at about.com forum site that, "I recently read somewhere that the world-class runners do 180+ steps per minute." Therefore today I set out to determine my cadence and discovered for the General Aerobic portion of the run my cadence was about 159 steps per minute. My cadence for the 8:00 minute mile was 171 steps per minute. Appears I need to work on my leg turnover!
My Photos from "Come Catch a Leprechaun 5k"
You can see Richard Challendar tailing me and striving to pass me during the last thrust to the finish line (click photos for larger image). Richard just nipped me at the end. It won't happen again! He's holding the first place certificate and I'm holding the second place certificate....The third place finisher didn't stay for the award ceremony.
Monday, March 19, 2007
Bowl Me Over!
Daily Quote: "Never test the water with both feet." --Donald Nichols
This will be the last Recovery Run from last Saturday's race. My body feels fine, my left ankle is much better too and appears to be fully recovered.
Today is a Recovery Run + Speed.
6 miles. Time, 53 minutes. Average Pace, 8:50 minute miles. Out and back on Lanning Route. Sunny, 74 degrees, Wind NW at 7 mph. First 5 miles at recovery pace, the last mile at half marathon pace of 8:00 minute mile. Average heart rate: 152 bpm (72% of maximum heart rate). Cardiac drift: 169 bpm (85% of maximum heart rate, the last 8:00 minute pace mile). I am now fully recovered from last Saturday's race.
Our bowling team, "The One Wonders," has now won the last three weeks...all three weeks we won 3 games out of four!! My bowling average is 135, but last night my games were: 178, 167 and 138. My team mate, Glenn Ely, also did very well, but his bowling collapsed in the last game; his average is the team's high of 136, but last night he bowled: 176, 165, and 83...we both bowled surprisingly close to each other with me only finishing two pins ahead during the first two games. Mary Ely has also improved, she has an average of 119, but during her three games she scored, 125, 124 and 86. No wonder we've been on a hot streak!! Hmmmm, maybe we should call ourselves, "No Wonder!" Last year we could only win one game every match night, sometimes only hitting one pin on the first throw...therefore we had called ourselves "One Wonders," but next league we should rename ourselves. My wife, Suzie, didn't bowl last night as she has been having stomach problems and is suppose to see the doctor Monday after work. Winning bowling games are fun and I'm finding myself getting addicted to bowling...I tend to be obsessive, therefore need to watch myself in regards to getting overly passionate and competitive about the game. My competitive nature could drive my teammates CRAZY!
This will be the last Recovery Run from last Saturday's race. My body feels fine, my left ankle is much better too and appears to be fully recovered.
Today is a Recovery Run + Speed.
6 miles. Time, 53 minutes. Average Pace, 8:50 minute miles. Out and back on Lanning Route. Sunny, 74 degrees, Wind NW at 7 mph. First 5 miles at recovery pace, the last mile at half marathon pace of 8:00 minute mile. Average heart rate: 152 bpm (72% of maximum heart rate). Cardiac drift: 169 bpm (85% of maximum heart rate, the last 8:00 minute pace mile). I am now fully recovered from last Saturday's race.
Our bowling team, "The One Wonders," has now won the last three weeks...all three weeks we won 3 games out of four!! My bowling average is 135, but last night my games were: 178, 167 and 138. My team mate, Glenn Ely, also did very well, but his bowling collapsed in the last game; his average is the team's high of 136, but last night he bowled: 176, 165, and 83...we both bowled surprisingly close to each other with me only finishing two pins ahead during the first two games. Mary Ely has also improved, she has an average of 119, but during her three games she scored, 125, 124 and 86. No wonder we've been on a hot streak!! Hmmmm, maybe we should call ourselves, "No Wonder!" Last year we could only win one game every match night, sometimes only hitting one pin on the first throw...therefore we had called ourselves "One Wonders," but next league we should rename ourselves. My wife, Suzie, didn't bowl last night as she has been having stomach problems and is suppose to see the doctor Monday after work. Winning bowling games are fun and I'm finding myself getting addicted to bowling...I tend to be obsessive, therefore need to watch myself in regards to getting overly passionate and competitive about the game. My competitive nature could drive my teammates CRAZY!
SUMMARY: Week 11
Daily Quote: "I have yet to see any problem; however complicated, which, when you looked at it in the right way, did not become still more complicated." --Paul Anderson
My body feels extremely well today considering I ran a 5k race yesterday, normally my legs would be sore and battered, but I actually felt peppy and eager to run fast. Is this due to muscle memory? Maybe I didn't give 100% during the race yesterday?
Today's run is a Recovery Run.
6 miles. Time, 54 minutes. Pace, 9 minute miles. Out and back on Lanning Route. Sunny, 72 degrees, Wind SW @ 6 mph. Average heart rate: 150 bpm (70% of maximum heart rate). Cardiac drift: 157 bpm (75 of maximum heart rate). Body felt very strong and wanted to go faster, strived to keep heart rate in the recovery zone.
SUMMARY FOR WEEK OF MARCH 11 - 17, 2007
Mileage for the week was 31 miles as last week was a taper and race for "Come Catch a Leprechaun 5k" and had reduced my mileage by 50%.
Due to the taper and not reducing my calorie intake I had a gain FOUR pounds. I'm now 174 pounds on a six foot frame. I'll need to lose weight before the "Salt Lake City Half Marathon" on April 21st. My taper for the half marathon will definitely have lesser calories.
My result from the "Come Catch a Leprechaun 5k" was my second fastest 5k race with a time of 22:36 (7:16 minute miles) and is only four seconds slower than my personal best (22:32, 7:15 minute miles, "Third Annual President's Day 5k) of last month.
My nightly sleep pattern has been choppy and need to find a way I can get more rest. Also, only slept four hours before my race, should in the future take Friday off from work.
Next week is a recovery week and return to half marathon training.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 8 miles.
Tuesday: Recovery Run, 5 miles.
Wednesday: Intervals, 4 miles.
Thursday: Easy Run, 4 miles.
Friday: Rest Day.
Saturday: RACE DAY, 3.1 miles plus 1 mile warmup.
TOTAL MILES: 31 miles.
My body feels extremely well today considering I ran a 5k race yesterday, normally my legs would be sore and battered, but I actually felt peppy and eager to run fast. Is this due to muscle memory? Maybe I didn't give 100% during the race yesterday?
Today's run is a Recovery Run.
6 miles. Time, 54 minutes. Pace, 9 minute miles. Out and back on Lanning Route. Sunny, 72 degrees, Wind SW @ 6 mph. Average heart rate: 150 bpm (70% of maximum heart rate). Cardiac drift: 157 bpm (75 of maximum heart rate). Body felt very strong and wanted to go faster, strived to keep heart rate in the recovery zone.
SUMMARY FOR WEEK OF MARCH 11 - 17, 2007
Mileage for the week was 31 miles as last week was a taper and race for "Come Catch a Leprechaun 5k" and had reduced my mileage by 50%.
Due to the taper and not reducing my calorie intake I had a gain FOUR pounds. I'm now 174 pounds on a six foot frame. I'll need to lose weight before the "Salt Lake City Half Marathon" on April 21st. My taper for the half marathon will definitely have lesser calories.
My result from the "Come Catch a Leprechaun 5k" was my second fastest 5k race with a time of 22:36 (7:16 minute miles) and is only four seconds slower than my personal best (22:32, 7:15 minute miles, "Third Annual President's Day 5k) of last month.
My nightly sleep pattern has been choppy and need to find a way I can get more rest. Also, only slept four hours before my race, should in the future take Friday off from work.
Next week is a recovery week and return to half marathon training.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 8 miles.
Tuesday: Recovery Run, 5 miles.
Wednesday: Intervals, 4 miles.
Thursday: Easy Run, 4 miles.
Friday: Rest Day.
Saturday: RACE DAY, 3.1 miles plus 1 mile warmup.
TOTAL MILES: 31 miles.
Saturday, March 17, 2007
Come Catch A Leprechaun 5k Race
Daily Quote: "The best way out is always through." --Robert Frost
Today is my 5k race, the "Come Catch a Leprechaun," which is held at the Henderson Valley Auto Show Mall. This course is my favorite, it starts with a 1/2 mile loop block around "Saturn of Henderson" then has a 1 1/2 mile out with a slight gentle slope up Auto Mall Drive, a turnaround, a quick back down slope on Auto Mall Drive, and another loop around "Saturn of Henderson."
Last year I set a personal best on this course with a 22:51 result (7:21 minute per mile pace) and should break this course record as I'm fitter now. My current personal best is 22:32 that was set LAST MONTH, which was a 7:15 minute per mile pace...I have my work cut out for me today.
You couldn't ask for better weather this morning, sunny, 65 degrees with wind NNE @ 3 mph. For us Vegas runners the weather is perfect!
Awoke at 5:30 a.m. and I had set TWO clocks last night as last month I slept late and was almost late arriving to the race. I was extremely tired, only slept for four hours due to my working until 2:00 a.m. I swear, the next 5k race I'm taking Friday night off!!
I arrived at the Henderson Valley Auto Mall at 6:15 a.m. with plenty of time to warm up with an easy one mile and several fast strides. Drank more water at the starting line and ate some orange slices. Felt lethargic, kept yawning, and looking at my watch every two minutes. When is this race EVER going to start? I was prancing around like a horse chewing at his bit.
I notice something a little strange about my fellow runners. I wore my favorite red racing singlet, but almost everyone else was wearing Irish GREEN!! How could I forget today was St. Patrick's Day? GEEZ, and Robison is an Irish name too. Fortunately, nobody pinched me.
I approximate about 250 racers today. I kept looking for Aurelio Herrera who's in my age group (55-59 years old) and he beat me badly last month in the "Third Annual President's Day 5k." I was hoping to exact my revenge, but he was a no-show. Lucky for him I thought!! I'm now awake and getting feisty.
7:00 a.m. Mile One. Pace, 6:59 minute mile. After several announcements of future races and a description of the course the race finally starts! The traffic cones make it a narrow route (only accomodates four runners abreast) around the one mile block of Saturn. I've started slowly, some due to design and some from the crush of runners. I feel like I'm going too slow, but I'm surprised my Garmin says that I ran the mile at 6:59 minute pace. My heart rate is only 172 bpm, about 88% of my maximum heart rate.
Mile Two. Pace, 7:19 minute mile. Accumulate time: 14:18. We're now running up Auto Mall Drive that's a gentle slope uphill. Here is where I start passing many runners who can't manage to handle the slope. The sharp turnaround is a strain on my left ankle and I feel a little sharp pain. I pick up my pace a little but can't seem to speed up. My heart rate is 177 bpm, 92% of maximum heart rate.
Mile Three. Pace, 7:20 minute mile. Accumulate time: 22:36. Heading back down Auto Mall Drive and you can see the whole race from the turnaround, the lead runners don't appear that far ahead, and the runners coming up the slope behind seem very slow. The view of the Las Vegas skyline is breathtaking. I seem to have a runner attached to my rear end...it's not windy why is he so closely drafting me?? I did a short spurt to get him off, but he hangs on.
Finishing loop. Only one lap around Saturn and I'm finished. I'm so very tired and my allergy is having me make weird weazzing sounds. My left ankle is troublesome and is aching. The knucklehead is still hanging on to my rear end. Only 50 feet to finish and now that runner tries to pass me...I'm striving to keep him next to me. We're both diving across the finish line, but he nips me at the end. Heart rate is 190 bpm, 98% of maximum heart rate.
Finish Time: 22:36. Pace, 7:16 minute miles. I did set a new personal course record, but missed my personal best by FOUR lousy seconds!! Waited for the award ceremony and discovered that the runner who barely beat me also has a time of 22:36 AND is in my age group....DRATS!! His name is Richard Challendar and he took first place, while I took second place. I now have another runner on my revenge list!
I'm not too diappointed with my race as I was only four seconds from my personal best, afterall, I'm not going to be able to set personal records at every race. Several factors will need to change: (1) I must get more rest, four hours of sleep just isn't enough. I should request a night off from work before a race. (2) I need to control my diet better during a taper week, gaining three pounds in one week is unacceptable. (3) I only tapered one week for this race by cutting 50% off my weekly mileage, Pfitzinger recommends a two week taper with a 20% off week, than a 50% off week. I should experiment with a two week taper on my next 5k race.
My next 5k race may be at the end of May...my total racing focus now is the upcoming "Salt Lake City Half Marathon" on April 21st.
Today is my 5k race, the "Come Catch a Leprechaun," which is held at the Henderson Valley Auto Show Mall. This course is my favorite, it starts with a 1/2 mile loop block around "Saturn of Henderson" then has a 1 1/2 mile out with a slight gentle slope up Auto Mall Drive, a turnaround, a quick back down slope on Auto Mall Drive, and another loop around "Saturn of Henderson."
Last year I set a personal best on this course with a 22:51 result (7:21 minute per mile pace) and should break this course record as I'm fitter now. My current personal best is 22:32 that was set LAST MONTH, which was a 7:15 minute per mile pace...I have my work cut out for me today.
You couldn't ask for better weather this morning, sunny, 65 degrees with wind NNE @ 3 mph. For us Vegas runners the weather is perfect!
Awoke at 5:30 a.m. and I had set TWO clocks last night as last month I slept late and was almost late arriving to the race. I was extremely tired, only slept for four hours due to my working until 2:00 a.m. I swear, the next 5k race I'm taking Friday night off!!
I arrived at the Henderson Valley Auto Mall at 6:15 a.m. with plenty of time to warm up with an easy one mile and several fast strides. Drank more water at the starting line and ate some orange slices. Felt lethargic, kept yawning, and looking at my watch every two minutes. When is this race EVER going to start? I was prancing around like a horse chewing at his bit.
I notice something a little strange about my fellow runners. I wore my favorite red racing singlet, but almost everyone else was wearing Irish GREEN!! How could I forget today was St. Patrick's Day? GEEZ, and Robison is an Irish name too. Fortunately, nobody pinched me.
I approximate about 250 racers today. I kept looking for Aurelio Herrera who's in my age group (55-59 years old) and he beat me badly last month in the "Third Annual President's Day 5k." I was hoping to exact my revenge, but he was a no-show. Lucky for him I thought!! I'm now awake and getting feisty.
7:00 a.m. Mile One. Pace, 6:59 minute mile. After several announcements of future races and a description of the course the race finally starts! The traffic cones make it a narrow route (only accomodates four runners abreast) around the one mile block of Saturn. I've started slowly, some due to design and some from the crush of runners. I feel like I'm going too slow, but I'm surprised my Garmin says that I ran the mile at 6:59 minute pace. My heart rate is only 172 bpm, about 88% of my maximum heart rate.
Mile Two. Pace, 7:19 minute mile. Accumulate time: 14:18. We're now running up Auto Mall Drive that's a gentle slope uphill. Here is where I start passing many runners who can't manage to handle the slope. The sharp turnaround is a strain on my left ankle and I feel a little sharp pain. I pick up my pace a little but can't seem to speed up. My heart rate is 177 bpm, 92% of maximum heart rate.
Mile Three. Pace, 7:20 minute mile. Accumulate time: 22:36. Heading back down Auto Mall Drive and you can see the whole race from the turnaround, the lead runners don't appear that far ahead, and the runners coming up the slope behind seem very slow. The view of the Las Vegas skyline is breathtaking. I seem to have a runner attached to my rear end...it's not windy why is he so closely drafting me?? I did a short spurt to get him off, but he hangs on.
Finishing loop. Only one lap around Saturn and I'm finished. I'm so very tired and my allergy is having me make weird weazzing sounds. My left ankle is troublesome and is aching. The knucklehead is still hanging on to my rear end. Only 50 feet to finish and now that runner tries to pass me...I'm striving to keep him next to me. We're both diving across the finish line, but he nips me at the end. Heart rate is 190 bpm, 98% of maximum heart rate.
Finish Time: 22:36. Pace, 7:16 minute miles. I did set a new personal course record, but missed my personal best by FOUR lousy seconds!! Waited for the award ceremony and discovered that the runner who barely beat me also has a time of 22:36 AND is in my age group....DRATS!! His name is Richard Challendar and he took first place, while I took second place. I now have another runner on my revenge list!
I'm not too diappointed with my race as I was only four seconds from my personal best, afterall, I'm not going to be able to set personal records at every race. Several factors will need to change: (1) I must get more rest, four hours of sleep just isn't enough. I should request a night off from work before a race. (2) I need to control my diet better during a taper week, gaining three pounds in one week is unacceptable. (3) I only tapered one week for this race by cutting 50% off my weekly mileage, Pfitzinger recommends a two week taper with a 20% off week, than a 50% off week. I should experiment with a two week taper on my next 5k race.
My next 5k race may be at the end of May...my total racing focus now is the upcoming "Salt Lake City Half Marathon" on April 21st.
Friday, March 16, 2007
Rest Day
Daily Quote: "Always remember you're unique. Just like everyone else." --Donald Nichols
Today's plan is to rest, relax, and get some more rest. The race, "Come Catch a Leprechaun 5k," starts tomorrow at 7:00 a.m. I'll be getting home from work this early morning around 2:00 a.m. and hope to immediately get to bed. NO PLAYING ON THE COMPUTER WHEN I GET HOME FROM WORK!!! Hopefully I will get at least four hours of sleep before the race.
I'll be picking up my race packet before work and will have everything laid out when I awake. I've done all my training well, now I need to put this training into practice...I'll do the best I can.
Happy trails, Bruce
Today's plan is to rest, relax, and get some more rest. The race, "Come Catch a Leprechaun 5k," starts tomorrow at 7:00 a.m. I'll be getting home from work this early morning around 2:00 a.m. and hope to immediately get to bed. NO PLAYING ON THE COMPUTER WHEN I GET HOME FROM WORK!!! Hopefully I will get at least four hours of sleep before the race.
I'll be picking up my race packet before work and will have everything laid out when I awake. I've done all my training well, now I need to put this training into practice...I'll do the best I can.
Happy trails, Bruce
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