SUMMARY: WEEK 14

Daily Quote: "It's elevating and humbling at the same time. Running along a beach at sunrise with no other footprints in the sand, you realize the vastness of creation, your own insignificant space in the plan, how tiny you really are, your own creatureliness and how much you owe to the supreme body, the God that brought all this beauty and harmony into being." -- Sister Marion Irvine, 2:51 PR and 1984 U.S. Olympic Marathon Trials qualifier

Today was a General Aerobic Run,
10 miles. Time, 1:31. Pace, 9:06 minute miles. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" route. Sunny, 77-80 degrees, Wind SSE @ 9 mph. Average heart rate: 151 bpm. Cardiac Drift: 157 bpm. Today is the last day of my peak week and not a minute too soon, I'm exhausted and looking forward to cutting back my mileage. This afternoon will be heading to Mary and Glen's home for an Easter feast!!

SUMMARY FOR WEEK OF APRIL 1-7, 2007

Last week was my peak week before the taper and was able to complete 59 miles. I continue to run 7 days a week. Only two more weeks until the Salt Lake City Half Marathon!!! My plan is to cut mileage by 30% for this week's taper.

I have actually lost a pound of weight last week, I'm now 173 pounds on a six foot frame. Needless to say, I must temper my Easter feasting today!!

Only one day this week I wasn't able to get a complete 8 hours of sound sleep, which was Saturday night as my allergies had me suffering all night. Today I just have itchy eyes. My morning heart rates have been very good, 40-43 bpm!

A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: General Aerobic Run, 10 miles.
Thursday: Recovery Run, 6 miles.
Friday: Lactate Threshold Run, 8 miles.
Saturday: Recovery Run, 7 miles.
Total Miles: 59 miles.

Speedwork Adaptation

Daily Quote: "It's at the borders of pain and suffering that the men are separated from the boys." -- Emil Zatopek

Today was a Lactate Threshold Run.
8 miles. Time, 1:04. Average Pace, 8:00 minute miles. Life Fitness Treadmill set at a 1% Grade. Warmup: 1 mile @ 6.6 mph (9:06 minute mile). Lactate Threshold: 6 miles @ 7.7 mph (7:48 minute miles)!! Cooldown: 1 mile @ 6.6 mph. Average heart rate: 158 bpm. Cardiac drift: 166 bpm!!

I did the exact same workout last week, the same treadmill, the same warmup, the same tempo speed and the same cooldown...BUT, my heart rate is five beats less on the average heart rate AND the cardiac drift!!! I believe my body has adapted to 7.7 mph and could have gone faster. I hope I have this speed for the Salt Lake City Half Marathon on April 21st and I'm not peaking too early.

Almost Too Easy Run

Daily Quote: "To boast of a performance which I cannot beat is merely stupid vanity. And if I can beat it that means there is nothing special about it. What has passed is already finished with. What I find more interesting is what is still to come."Emil Zatopek

Today is a Recovery Run
6 miles. Time, 57 minutes. Pace, 9:30 minute miles. Out and back on Alta Route. Cloudy, 77 degrees, Wind SW @ 6 mph. No heart rate monitor. Ran slowly as tomorrow I'm planning on a very hard Lactate Threshold Run that kicked my butt last week.

This weekend Las Vegas Fremont Street has Indy Car races and should be very busy at the airport tomorrow with the influx of racing fans...I'm going to be one tired runner tomorrow.

Ninth Wedding Anniversary

You're a loving spouse,

a caring partner,

a patient listener, a trusted friend--

and the wonderful person

I'd marry all over again.

Today is Suzie's and my ninth wedding anniversary! Where did the time go? Our anniversary this year has fallen on the middle of the week, we'll celebrate this coming weekend.

Today is a General Aerobic Run.
10 miles. Time, 1:33. Pace, 9:18 minute miles. Out and back on Lindell route. Partly Cloudy, 76-78 degrees, Wind SW @ 9 mph. No heart rate monitor today, striving to stay within 70-75% of maximum effort by perceived effort alone. Wore Camelbak, which came in handy during the last half of the run, considering on filling it with Gatorade when temperatures reaches the 80 degrees mark. Once the temperature reaches 90+ degrees in the early morning I'll be forced back on the treadmill. This is my peak week before my taper and I'm cruising through this week in high spirits.

Motion Sickness

Daily Quote: ""It hurts up to a point and then it doesn't get any worse." - Ann Trason

I'm already preparing for the Boston Marathon by doing research on motion sickness. I've had this affliction since I was a child, can't sit in the back of an automobile, nor choppy boats and bumpy airplanes. The product "Dramamine" doesn't work for me. This summer my wife and I will be flying to Upper New York to visit relatives and will test motion sickness remedies in preperation for Boston. Any ideas for remedies out there in BlogLand?

Today is an Easy Recovery Run.
7 miles. Time, 1:01. Pace, 9:08 minute miles. Out and back on Lanning Route. Partly Cloudy, 70 degrees, Winds SW @ 5 mph. No heart rate monitor today. Left ankle was sore when I first awoke, but was fine during the run.

I've had a sweet tooth lately and went out today and bought some apples and oranges with the hope of satisfying the craving for sweets yet still eat healthily and lose some weight in the process.

Long Hot Run.

Daily Quote: "I'm going to go out a winner if I have to find a high school race to win my last race." - Johnny Gray

Today is a Long Run.
15 miles. Time, 2:19. Pace, 9:16 minute miles. Out and back on Torrey Pines route that partially traverses the "New Las Vegas Marathon" course. Sunny, very warm, 77-79 degrees. Wind SSE @ 7 mph. No heart rate monitor today. Not as fast as I wish as I'm not fully acclimated to the heat yet, I doubt that my upcoming Salt Lake City Half Marathon will have temperatures in the high 70's anyway. I MUST start my runs earlier in the morning when the temperature is somewhat cooler. I did wear my camelbak and sucked it dry before 12 miles. My left ankle appears fine with no lingering effects from last week's Lactate Threshold Run, nevertheless will keep a close eye on that ankle.

Last night our bowling team, "One Wonders," lost three games out of four. I did well with all my games well over my average of 136 (142, 177 @ 165), I hope to practice bowling several times this week. Next Sunday we'll have no bowling league due to the Easter holiday.

One Week Before Taper

Daily Quote: "If you love what you do you never have to go to work." --Jacques Pepin

Only one more week before I begin my two week taper for the "Salt Lake City Half Marathon" on April 21st. My plan is a 30% taper during the 2nd Week Pre-Race, and then the following Race Week a 50% taper as suggested by Pete Pfitzinger in his article "The Rest is Up to You" (Running Times Magazine, April 2007, pg 16.)

Pfitzinger also says in the above article, "Some running articles recommend increasing the amount of speed work during the taper. I believe that this is risky due to 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." Therefore, that'll be my own plan during the upcoming taper.

Today is a Recovery Run.
6 miles. Time, 56 minutes. Pace, 9:20 minute miles. Out and back on Lanning Route. Sunny, 77 degrees, Wind N @ 7 mph. No heart rate monitor today. My left ankle feels much better today, just a twinge of soreness at the beginning of this morning's run; the real test for my ankle will be tomorrow's Long Run.

I need to run earlier than my usual 10:00 a.m. start as the weather will reach 90 degrees this week! Cleaned my camelbak today as I'll be wearing it every day this week.