Daily Quote: "Ask your child what he wants for dinner only if he's buying." --Fran Liebowitz
Today is a Long Run.
15 miles. Time, 2:27. Pace, 9:48 minute miles. Out and back on Torrey Pines Route that partially covers the "New Las Vegas Marathon" route. Cloudy, 50-56 degrees, Wind South @ 19 mph, with 25-30 mph GUSTS!! No heart rate monitor today. I didn't feel so strong today as fighting against the wind took all my energy away; how I hope that Salt Lake City isn't windy on April 21st!!!
Later, I had severe allergy symptoms probably due to the winds. My eyes are itchy, my nose is red from being so runny, I'm just plain miserable. Took "Claritin," which made me drowsy at work; hopefully my passengers didn't mind my jumping the curbs (just kidding).
Wednesday, March 28, 2007
Tuesday, March 27, 2007
Running in the Rain!
Daily Quote: "Meetings are indispensable when you don't want to do anything. --John Kenneth Galbraith
Today is a Recovery Run.
6 miles. Time, 53 minutes. Pace, 8:50 minute miles. Out and back on Lanning Route. Cloudy with rain, 55 degrees, Wind NW @ 17 mph with 25+ mph gusts! Last 1/2 mile in pouring rain, which is VERY rare for Las Vegas. No heart rate monitor nor Garmin as I was striving to run stress free with no competition with self.
Still feeling very strong and fast during my runs, I did try to run more conservatively, but allowed myself to run harder as to beat the rain home...I failed and was soaking wet. Run was refreshingly different!!
Today is a Recovery Run.
6 miles. Time, 53 minutes. Pace, 8:50 minute miles. Out and back on Lanning Route. Cloudy with rain, 55 degrees, Wind NW @ 17 mph with 25+ mph gusts! Last 1/2 mile in pouring rain, which is VERY rare for Las Vegas. No heart rate monitor nor Garmin as I was striving to run stress free with no competition with self.
Still feeling very strong and fast during my runs, I did try to run more conservatively, but allowed myself to run harder as to beat the rain home...I failed and was soaking wet. Run was refreshingly different!!
Monday, March 26, 2007
Disasterous Bowling Night
"The longer the title, the less important the job." --George McGovern
Dental appointment at 8:30 a.m. to check the healing of new jaw. My jaw is now 100% healed! I've had problems with my jaw since I was eleven years old when my step-father broke it with a heavy steel can during one of his many drunken bouts. In 1983 was assaulted on the Chapel grounds by three Blacks who also broke my jaw in two places. No wonder my jaw became infected, just a little pressure breaks that fragile right jaw. Hopefully, my stronger new jaw won't have any future problems!
Today is a General Aerobic Run.
8 miles. Time, 1:10. Pace, 8:45 minutes per mile. Out and back on Lindell Route. Partly cloudy, 57 degrees, Wind SW @ 9 mph. Average heart rate: 151 bpm (70% of maximum heart rate). Cardiac drift: 160 bpm (77% of maximum heart rate.) I felt strong and surprisingly fast. I need to slow my training down as to not get burned out before my upcoming half marathon.
Last night our bowling team, "One Wonders," lost all four games. I did fairly well, but overall our team just couldn't get it together. I'm going to strive and practice bowling several times this week.
Dental appointment at 8:30 a.m. to check the healing of new jaw. My jaw is now 100% healed! I've had problems with my jaw since I was eleven years old when my step-father broke it with a heavy steel can during one of his many drunken bouts. In 1983 was assaulted on the Chapel grounds by three Blacks who also broke my jaw in two places. No wonder my jaw became infected, just a little pressure breaks that fragile right jaw. Hopefully, my stronger new jaw won't have any future problems!
Today is a General Aerobic Run.
8 miles. Time, 1:10. Pace, 8:45 minutes per mile. Out and back on Lindell Route. Partly cloudy, 57 degrees, Wind SW @ 9 mph. Average heart rate: 151 bpm (70% of maximum heart rate). Cardiac drift: 160 bpm (77% of maximum heart rate.) I felt strong and surprisingly fast. I need to slow my training down as to not get burned out before my upcoming half marathon.
Last night our bowling team, "One Wonders," lost all four games. I did fairly well, but overall our team just couldn't get it together. I'm going to strive and practice bowling several times this week.
Sunday, March 25, 2007
Upward and Onward!
Daily Quote: "Don't let what you cannot do interfere with what you can do." --John Wooden
Today is an Easy Run + Speed.
6 miles. 53 minutes. Average Pace, 8:50 minute miles. Out and back on Torrey Pines Route that partly traverses the "New Las Vegas Marathon" route. Last mile at 7:50 minute mile, which is half marathon pace. Perfect weather! Partly cloudy, 60 degrees, Wind SW @ 3 mph. Average heart rate: 143 bpm. Cardiac drift, 160 bpm. What a gratifying run, never felt stronger! Too bad today isn't the Salt Lake City Half Marathon as I feel primed and ready!!
Today is an Easy Run + Speed.
6 miles. 53 minutes. Average Pace, 8:50 minute miles. Out and back on Torrey Pines Route that partly traverses the "New Las Vegas Marathon" route. Last mile at 7:50 minute mile, which is half marathon pace. Perfect weather! Partly cloudy, 60 degrees, Wind SW @ 3 mph. Average heart rate: 143 bpm. Cardiac drift, 160 bpm. What a gratifying run, never felt stronger! Too bad today isn't the Salt Lake City Half Marathon as I feel primed and ready!!
Saturday, March 24, 2007
SUMMARY: WEEK 12
Daily Quote: "If you lend someone twenty dollars and never see that person again, it was probably worth it!" --Donald Nichols
Today's run was a General Aerobic Run.
9 miles. Time, 1:21. Average Pace, 9:00 minute miles. Out and back on Lindell Route. Partly cloudy, 66-68 degrees, Wind SW @ 7 mph. Average heart rate 143 bpm (65% of maximum heart rate). Cardiac drift: 158 bpm (75% of maximum heart rate). Last mile at 7:50 minutes, which is half marathon pace. Left ankle is slightly sore, but nothing serious, will RICE it for the rest of the day.
SUMMARY FOR WEEK OF MARCH 18-24, 2007
Mileage was 56 miles as last week was somewhat of a Recovery Week from the 5k race, "Come Catch a Leprechaun." Returned to running seven days a week. Last week returned the Long Run and a Lactate Threshold Run to my weekly schedule in preperation for the upcoming "Salt Lake City Half Marathon" on April 21st.
Although last week was a recovery week my weight has remained stable at 174 pounds on a six foot frame...I didn't gain any pounds! My mileage will be increasing next week for half marathon training and hopefully with wise portion control I'll be able to lose a little weight.
My sleeping habits has improved and most days I've slept 7-8 hours per night. My morning pulse has been good too, between 39-42 bpm every day!
A short recap of last week's mileage:
Sunday: Race Recovery, 6 miles.
Monday: Race Recovery, 6 miles.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Long Run, 15 miles.
Thursday: Lactate Threshold Run, 6 miles.
Friday: Recovery Run, 6 miles.
Saturday: General Aerobic Run, 9 miles.
Total Miles: 56 miles. Month's Total: 160 miles. Year's Total: 581 miles.
Today's run was a General Aerobic Run.
9 miles. Time, 1:21. Average Pace, 9:00 minute miles. Out and back on Lindell Route. Partly cloudy, 66-68 degrees, Wind SW @ 7 mph. Average heart rate 143 bpm (65% of maximum heart rate). Cardiac drift: 158 bpm (75% of maximum heart rate). Last mile at 7:50 minutes, which is half marathon pace. Left ankle is slightly sore, but nothing serious, will RICE it for the rest of the day.
SUMMARY FOR WEEK OF MARCH 18-24, 2007
Mileage was 56 miles as last week was somewhat of a Recovery Week from the 5k race, "Come Catch a Leprechaun." Returned to running seven days a week. Last week returned the Long Run and a Lactate Threshold Run to my weekly schedule in preperation for the upcoming "Salt Lake City Half Marathon" on April 21st.
Although last week was a recovery week my weight has remained stable at 174 pounds on a six foot frame...I didn't gain any pounds! My mileage will be increasing next week for half marathon training and hopefully with wise portion control I'll be able to lose a little weight.
My sleeping habits has improved and most days I've slept 7-8 hours per night. My morning pulse has been good too, between 39-42 bpm every day!
A short recap of last week's mileage:
Sunday: Race Recovery, 6 miles.
Monday: Race Recovery, 6 miles.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Long Run, 15 miles.
Thursday: Lactate Threshold Run, 6 miles.
Friday: Recovery Run, 6 miles.
Saturday: General Aerobic Run, 9 miles.
Total Miles: 56 miles. Month's Total: 160 miles. Year's Total: 581 miles.
Friday, March 23, 2007
Recovery Run
Daily Quote: "Training can get on a man's nerves. there is no use or profit in denying it." --Alf Shrub
TGIF!!! I'm so very tired and thankful that today is a scheduled Recovery Run.
Recovery Run. 6 Miles. Time, 58 minutes. Pace, 9:40 minute miles. Partly Cloudy, 65 degrees, no wind. No heart rate monitor today. Nice and easy run with no pressure of performance. Enjoyed the sounds and smells of Spring, but later suffered allergies for it.
I'm leaving soon for the Gold Coast Bowling Alley before work as to practice my bowling hook. Bowling can get as addictive as running!!
TGIF!!! I'm so very tired and thankful that today is a scheduled Recovery Run.
Recovery Run. 6 Miles. Time, 58 minutes. Pace, 9:40 minute miles. Partly Cloudy, 65 degrees, no wind. No heart rate monitor today. Nice and easy run with no pressure of performance. Enjoyed the sounds and smells of Spring, but later suffered allergies for it.
I'm leaving soon for the Gold Coast Bowling Alley before work as to practice my bowling hook. Bowling can get as addictive as running!!
Thursday, March 22, 2007
Return of the "Lactate Threshold Run!"
Daily Quote: "They tell you that you'll lose your mind when you grow old. What they don't tell you is that you won't miss it very much." --Malcolm Cowley
The last time I ran a Lactate Threshold Run was on January 25th. Since that time I've been doing intervals as to better prepare for 5k races. Now that my upcoming "Salt Lake City Half Marathon" is soon, it's back to the Lactate Threshold Run, which will help me prepare for the speed of a half marathon race.
Today's run is a Lactate Threshold Run.
6 miles. Time, 49:55 minutes. Average Pace, 8:19 minute miles. Life Fitness Treadmill set at a 1% Grade. Warmup, 1 mile at 6.6 mph (9:06 minute miles). Lactate Threshold, 4 miles at 7.5 mph (8:00 minute miles, which is half marathon pace). Cooldown, 1 mile at 6.6 mph. Average heart rate: 157 bpm (75% of maximum heart rate). Cardiac Drift: 170 bpm (85% of maximum heart rate).
Next week I'll be adjusting my half marathon pace to 7:50 minute miles as the Running for Fitness site's race predictor says with my 5k race performance of 22:36 set last week equates to a possible 1:42:40 half marathon result. It'll be interesting to see how close I'll get to that prediction, maybe I can beat that possible half marathon pace!!
The last time I ran a Lactate Threshold Run was on January 25th. Since that time I've been doing intervals as to better prepare for 5k races. Now that my upcoming "Salt Lake City Half Marathon" is soon, it's back to the Lactate Threshold Run, which will help me prepare for the speed of a half marathon race.
Today's run is a Lactate Threshold Run.
6 miles. Time, 49:55 minutes. Average Pace, 8:19 minute miles. Life Fitness Treadmill set at a 1% Grade. Warmup, 1 mile at 6.6 mph (9:06 minute miles). Lactate Threshold, 4 miles at 7.5 mph (8:00 minute miles, which is half marathon pace). Cooldown, 1 mile at 6.6 mph. Average heart rate: 157 bpm (75% of maximum heart rate). Cardiac Drift: 170 bpm (85% of maximum heart rate).
Next week I'll be adjusting my half marathon pace to 7:50 minute miles as the Running for Fitness site's race predictor says with my 5k race performance of 22:36 set last week equates to a possible 1:42:40 half marathon result. It'll be interesting to see how close I'll get to that prediction, maybe I can beat that possible half marathon pace!!
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