Daily Quote: "Marathon running is a terrible experience: monotonous, heavy, and exhausting." --Veikko Karvonen, 1954 European and Boston Marathon Champ
Today I registered for the 2008 Boston Marathon! I still find it unbelievable that I'll be running this race!! Registering adds a bit of reality to my upcoming dream goal.
Today is a Long Run.
20 miles. Time, 3:02. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 149 bpm. Cardiac Drift 154 bpm. I didn't drink any Gatorade during my run, but did drink a large 32 ounce bottle of water...striving to cut down on calories. My run went very well as I was daydreaming of Boston Marathon glories! My ankles feel fine today, no aches nor pain, therefore next week I'll be adding two miles at marathon pace (8:00 minute miles) to the end of my Long Run.
I'm tired and it's hard to leave for work as Fridays are very busy for cabbies and I'll be driving non-stop for 12-hours. I don't even have time for a short nap before work.
Friday, September 7, 2007
Thursday, September 6, 2007
Bunker Park
Daily Quote: "Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" -- Peter Maher, Irish-Canadian Olympian and Sub-2:12 marathoner
I did not do "Doubles" today, where I run two workouts in one day; as yesterday my ankles were sore, therefore I'm taking the precaution of just one, short Recovery Run this early morning.
After work I drove to Bunker Park for my Recovery Run. Bunker Park is two miles from home that's adjacent to a 1/2 mile, flat, concrete driveway loop around a water reservoir. I've ran many 5k races around this water reservoir in the past and felt the flat surface would give my ankles a break, yet still be on a surface duplicating the "New Las Vegas Marathon" course.
Today is a Recovery Run.
6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m.!! Dark and cloudy skies, 88 degrees with no wind. Average heart rate: 141 bpm. Cardiac drift. 146 bpm. I didn't feel any aches nor pain during or after the run, therefore tomorrow will return to the Long Run.
Needless to say, I was very tired after driving a cab for 12 hours and then running for six miles, but my only alternative is the treadmill when I awake as the temperature outside would be over 100 degrees. September the temperatures in Las Vegas are suppose to be cooling...hasn't happened yet, but the forecast for this weekend is a high of 99 degrees, we're getting cooler!
Later, after sleeping 8 1/2 hours went to 24-Hour Fitness Club and did a whole body weight circuit training. Warm up with 10 minutes on the treadmill and Cool down with 15 minutes on the elliptical machine.
I did not do "Doubles" today, where I run two workouts in one day; as yesterday my ankles were sore, therefore I'm taking the precaution of just one, short Recovery Run this early morning.
After work I drove to Bunker Park for my Recovery Run. Bunker Park is two miles from home that's adjacent to a 1/2 mile, flat, concrete driveway loop around a water reservoir. I've ran many 5k races around this water reservoir in the past and felt the flat surface would give my ankles a break, yet still be on a surface duplicating the "New Las Vegas Marathon" course.
Today is a Recovery Run.
6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m.!! Dark and cloudy skies, 88 degrees with no wind. Average heart rate: 141 bpm. Cardiac drift. 146 bpm. I didn't feel any aches nor pain during or after the run, therefore tomorrow will return to the Long Run.
Needless to say, I was very tired after driving a cab for 12 hours and then running for six miles, but my only alternative is the treadmill when I awake as the temperature outside would be over 100 degrees. September the temperatures in Las Vegas are suppose to be cooling...hasn't happened yet, but the forecast for this weekend is a high of 99 degrees, we're getting cooler!
Later, after sleeping 8 1/2 hours went to 24-Hour Fitness Club and did a whole body weight circuit training. Warm up with 10 minutes on the treadmill and Cool down with 15 minutes on the elliptical machine.
Wednesday, September 5, 2007
Disappointing Tempo Run
Daily Quote: "In my opinion, there's too much emphasis on just the long run in preparing for the marathon." --Bill Rodgers
Today is a Tempo Run.
8 miles. Time, 1:10. Overall Pace, 8:45. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 4 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. Average heart rate: 149 bpm. Cardiac drift: 162 bpm.
My intention today was to run a six mile Tempo Run at marathon pace, which is 8:00 minute miles; I had to shut down the tempo run after four miles as both ankles were complaining loudly, not a sharp pain, but a relentless ache. Once I slowed down to an easy speed of 6.3 mph with a 1% grade, my ankles were fine. I'm guessing that the 2% grade, plus not having done speed work for two weeks, put undo pressure on my ankles. I'm rather disappointed...if I'm having ankle problems with running only four miles at marathon pace, what am I going to do when I run 26.2 miles? I shouldn't be too hard on myself, as I still have plenty of time to train for the "New Las Vegas Marathon" on December 2nd.
As a precaution, I'm using RICE (Rest, Ice, Compression and Elevation) therapy on my ankles today. Tomorrow was a scheduled Recovery Day with doubles, but I'm not going to do doubles as I plan on pampering my ankles , just one short Recovery Run should be o.k.
Next week I'll attempt to run a five mile Tempo Run at marathon pace as I strive to nudge up my marathon pace mileage. I'll still listen to my body and will change the workout if necessary.
Today is a Tempo Run.
8 miles. Time, 1:10. Overall Pace, 8:45. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 4 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. Average heart rate: 149 bpm. Cardiac drift: 162 bpm.
My intention today was to run a six mile Tempo Run at marathon pace, which is 8:00 minute miles; I had to shut down the tempo run after four miles as both ankles were complaining loudly, not a sharp pain, but a relentless ache. Once I slowed down to an easy speed of 6.3 mph with a 1% grade, my ankles were fine. I'm guessing that the 2% grade, plus not having done speed work for two weeks, put undo pressure on my ankles. I'm rather disappointed...if I'm having ankle problems with running only four miles at marathon pace, what am I going to do when I run 26.2 miles? I shouldn't be too hard on myself, as I still have plenty of time to train for the "New Las Vegas Marathon" on December 2nd.
As a precaution, I'm using RICE (Rest, Ice, Compression and Elevation) therapy on my ankles today. Tomorrow was a scheduled Recovery Day with doubles, but I'm not going to do doubles as I plan on pampering my ankles , just one short Recovery Run should be o.k.
Next week I'll attempt to run a five mile Tempo Run at marathon pace as I strive to nudge up my marathon pace mileage. I'll still listen to my body and will change the workout if necessary.
Tuesday, September 4, 2007
Very Early Morning Road Run
Daily Quote: "The marathon is all about energy management. I had planned to run it like a track race with strategic surges to blow up my competitors by putting them into oxygen debt, so that is the way I prepared." --Frank Shorter
Today is "Doubles" when I run twice in one day.
Early AM, 2:15 a.m. Recovery Run.
6 miles. Time, 56 minutes. Pace, 9:20 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 91 degrees with 5 mph wind at 2:15 a.m.!! Average heart rate: 143 bpm. Cardiac drift, 150 bpm. This is the first time I've tried running the roads after work, rather peaceful with little traffic and no noise. As long as I don't run into a pack of stray dogs I should be o.k. to continue running at this time of night.
Later AM, after sleeping 6 1/2 hours. Recovery Run.
5 miles. Time, 47:35. Pace, 9:31 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.3 mph. Elevation changes: 2.2 - 2.5 grades. Today's music companion is Prince's "Purple Rain" CD. After run I did full body weight circuit training and then cool down with ten minutes on the stationary cycle. Doing weight lifting after I awake appears the best strategy as I have abundant energy, rather than doing weights after driving a cab for 12-hours, natch!
Today is "Doubles" when I run twice in one day.
Early AM, 2:15 a.m. Recovery Run.
6 miles. Time, 56 minutes. Pace, 9:20 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 91 degrees with 5 mph wind at 2:15 a.m.!! Average heart rate: 143 bpm. Cardiac drift, 150 bpm. This is the first time I've tried running the roads after work, rather peaceful with little traffic and no noise. As long as I don't run into a pack of stray dogs I should be o.k. to continue running at this time of night.
Later AM, after sleeping 6 1/2 hours. Recovery Run.
5 miles. Time, 47:35. Pace, 9:31 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.3 mph. Elevation changes: 2.2 - 2.5 grades. Today's music companion is Prince's "Purple Rain" CD. After run I did full body weight circuit training and then cool down with ten minutes on the stationary cycle. Doing weight lifting after I awake appears the best strategy as I have abundant energy, rather than doing weights after driving a cab for 12-hours, natch!
Monday, September 3, 2007
Marathon Course Change
Daily Quote: "If you ever get a second chance in life for something, you've got to go all the way." -- Lance Armstrong
I was reading the New Las Vegas Marathon forum and discovered that due to construction projects, of which there are a huge number in Las Vegas right now, the courses for both the full and half marathons are a bit different this year than last. The new routes are up on the lvmarathon.com website. Sadly, we will not be running through the Fremont Street Experience this year, but us full marathoners will run through the new Fremont East entertainment district. We also won't go past the World Market Center this time, but the wind kicked up quite a bit of dust from the Union Park site next door to it last year anyway, so maybe that won't be such a loss.
Today is a Medium Long Run + Speed.
15 Miles. Time 2:15. Overall Pace, 9:00 minute miles. Life Fitness Treadmill set at a 1% grade. First 14 miles at 6.6 mph and the last mile was at marathon pace, 7.5 mph (8:00 minute per mile pace.) Average heart rate: 154 bpm. Cardiac Drift: 177 bpm. Cardiac drift was higher due to the last mile being at marathon pace. Will add another mile of marathon pace to my Medium Long Run next week.
I was reading the New Las Vegas Marathon forum and discovered that due to construction projects, of which there are a huge number in Las Vegas right now, the courses for both the full and half marathons are a bit different this year than last. The new routes are up on the lvmarathon.com website. Sadly, we will not be running through the Fremont Street Experience this year, but us full marathoners will run through the new Fremont East entertainment district. We also won't go past the World Market Center this time, but the wind kicked up quite a bit of dust from the Union Park site next door to it last year anyway, so maybe that won't be such a loss.
Today is a Medium Long Run + Speed.
15 Miles. Time 2:15. Overall Pace, 9:00 minute miles. Life Fitness Treadmill set at a 1% grade. First 14 miles at 6.6 mph and the last mile was at marathon pace, 7.5 mph (8:00 minute per mile pace.) Average heart rate: 154 bpm. Cardiac Drift: 177 bpm. Cardiac drift was higher due to the last mile being at marathon pace. Will add another mile of marathon pace to my Medium Long Run next week.
Sunday, September 2, 2007
First Day of Marathon Training!
Daily Quote: "Try to take your mind off fatigue --thinking about beauty costs less energy, you'll get more out of yourself than you think you have. Roger Bannister said 'Don't think about the wretchedness of racing poorly, think about the beauty of competing well.' That's pretty good advice." --Dr. David Martin
Today is my first day of marathon training and I have 13 weeks until the "New Las Vegas Marathon!" I'll be loosely following the book "Advanced Marathoning," by Pete Pfitzinger and Scott Douglas' More than 70 Miles per Week, 12-Week Schedule (pp. 191-194)
I did "Doubles" today, which is running twice during the day.
I awoke very early this morning, 5:00 a.m. as to train my first run on the ROADS!! This week most of my easy, shorter runs will be on the roads as I slowly ween myself off the treadmill and acclimate to the uneven and harder road surfaces.
AM: Recovery Run. 6 miles. Time, 55 minutes. Pace, 9:10 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) Partly Cloudy, 88 degrees and no wind. Left ankle was complaining a little during the uphill portion crossing bridge over HWY 95...otherwise the run went very smoothly. My Garmin worked perfectly. Somehow with the drowsy excitement of getting outside, managed to forget to wear my heart rate monitor, but still kept myself at an easy conversational pace.
PM: Recovery Run. 5 miles. Time, 47:35. Pace, 9:31 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.3 mph. Elevation changes: 2.1 - 2.4 grades. Music companion was my wife's Kenny Chesney's "The road and the Radio" CD. 4:30 p.m. the temperature outside was 107 degrees, therefore still prudent to run on the treadmill during the afternoon hours. I'm feeling no aches nor pain from this morning's workout and left ankle feels fine.
Today is my first day of marathon training and I have 13 weeks until the "New Las Vegas Marathon!" I'll be loosely following the book "Advanced Marathoning," by Pete Pfitzinger and Scott Douglas' More than 70 Miles per Week, 12-Week Schedule (pp. 191-194)
I did "Doubles" today, which is running twice during the day.
I awoke very early this morning, 5:00 a.m. as to train my first run on the ROADS!! This week most of my easy, shorter runs will be on the roads as I slowly ween myself off the treadmill and acclimate to the uneven and harder road surfaces.
AM: Recovery Run. 6 miles. Time, 55 minutes. Pace, 9:10 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) Partly Cloudy, 88 degrees and no wind. Left ankle was complaining a little during the uphill portion crossing bridge over HWY 95...otherwise the run went very smoothly. My Garmin worked perfectly. Somehow with the drowsy excitement of getting outside, managed to forget to wear my heart rate monitor, but still kept myself at an easy conversational pace.
PM: Recovery Run. 5 miles. Time, 47:35. Pace, 9:31 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.3 mph. Elevation changes: 2.1 - 2.4 grades. Music companion was my wife's Kenny Chesney's "The road and the Radio" CD. 4:30 p.m. the temperature outside was 107 degrees, therefore still prudent to run on the treadmill during the afternoon hours. I'm feeling no aches nor pain from this morning's workout and left ankle feels fine.
Saturday, September 1, 2007
SUMMARY, WEEK 35
Daily Quote: "A lot of athletes will talk to me about minimizing slowing down at the end of a race." I tell them it's the same thing as doing a VO2 max test on the treadmill -- quicken your stride, lower your shoulders, think form -- really just instructions to relax. You'll use less oxygen if you're running smoother, so you can run faster." --Dr. David Martin
Before my run completed full body weight circuit training. I also added wrist training to strengthen my puny wrists as to avoid injury (thanks to Boscho at about.com running/jogging forum for the wrist exercise link.)
Today is a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm. Music partner today is the soundtrack from the motion picture "Dreamgirls." I'm not fully recovered from yesterday's long run, my left ankle is troublesome...tomorrow I'll run an easy Recovery Run and keep a close eye on that ankle.
SUMMARY FOR WEEK OF AUGUST 26 - SEPTEMBER 1, 2007
Finished fourth week of 4 week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Last week was also my last week of my base building phase as starting tomorrow I'll begin my marathon training in earnest. Last week was a total of 66 miles, which was a good Recovery Week effort. The following are the total miles for the last 4 weeks training block:
Week 32: 82 miles.
Week 33: 83.2 miles. (extra .2 miles is due from racing a 10k race)
Week 34: 86 miles. (new personal high for weekly mileage)
Week 35: 66 miles. (Recovery Week)
I'm still consistent with my circuit weight training and continued to lift weights three times during the week and have added wrist training exercises too. When I gradually transfer my runs from the treadmill to the roads, I have to decide when to do my weight training as I'm currently training before easy runs after work.
I gained one pound and I'm now 171 pounds on a six foot frame. The weight gain isn't too surprising as I reduced my mileage for Recovery Week, but my diet was pretty much the same. Plenty of time to reach racing weight before the "New Las Vegas Marathon" on December 2nd.
My morning heart rates have remained fairly low, 40-44 bpm, but a little higher than last week due to work stresses from a very busy convention in town. I also didn't sleep soundly for most of those convention nights, only managed 5-6 hours of sleep during the week. This upcoming week will focus on getting more sleep.
Only 13 weeks until the "New Las Vegas Marathon" and will start marathon training tomorrow.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 13 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 16 miles.
Saturday: General Aerobic Run, 8 miles.
Total Mileage: 66 miles.
Before my run completed full body weight circuit training. I also added wrist training to strengthen my puny wrists as to avoid injury (thanks to Boscho at about.com running/jogging forum for the wrist exercise link.)
Today is a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm. Music partner today is the soundtrack from the motion picture "Dreamgirls." I'm not fully recovered from yesterday's long run, my left ankle is troublesome...tomorrow I'll run an easy Recovery Run and keep a close eye on that ankle.
SUMMARY FOR WEEK OF AUGUST 26 - SEPTEMBER 1, 2007
Finished fourth week of 4 week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Last week was also my last week of my base building phase as starting tomorrow I'll begin my marathon training in earnest. Last week was a total of 66 miles, which was a good Recovery Week effort. The following are the total miles for the last 4 weeks training block:
Week 32: 82 miles.
Week 33: 83.2 miles. (extra .2 miles is due from racing a 10k race)
Week 34: 86 miles. (new personal high for weekly mileage)
Week 35: 66 miles. (Recovery Week)
I'm still consistent with my circuit weight training and continued to lift weights three times during the week and have added wrist training exercises too. When I gradually transfer my runs from the treadmill to the roads, I have to decide when to do my weight training as I'm currently training before easy runs after work.
I gained one pound and I'm now 171 pounds on a six foot frame. The weight gain isn't too surprising as I reduced my mileage for Recovery Week, but my diet was pretty much the same. Plenty of time to reach racing weight before the "New Las Vegas Marathon" on December 2nd.
My morning heart rates have remained fairly low, 40-44 bpm, but a little higher than last week due to work stresses from a very busy convention in town. I also didn't sleep soundly for most of those convention nights, only managed 5-6 hours of sleep during the week. This upcoming week will focus on getting more sleep.
Only 13 weeks until the "New Las Vegas Marathon" and will start marathon training tomorrow.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 13 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 16 miles.
Saturday: General Aerobic Run, 8 miles.
Total Mileage: 66 miles.
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