Daily Quote: "The secret to successful marathon training and half marathon training lies within staying supremely motivated, training smart & safe, and maintaining proper nutrition." --Brad Broughman
Today is the Long Run, Progressive.
18 miles. Time, 2:41. Overall pace, 8:56 minute miles. Life Fitness Treadmill set at a 1% Grade. 6 miles @ 6.7 mph, 6 miles @ 6.8 mph, 6 miles @ 6.9 mph. Average heart rate: 157 bpm. Cardiac Drift: 177 bpm.
My intention today was to run 20 miles, but around 16 miles my heart rate increased too high, strived to relax, concentrate on form, and continue running, which was successful for awhile...but finally decided at 18 miles that it would be prudent to stop as my running form was deteriorating and heart rate was still too high. I'm disappointed with not reaching today's 20 mile goal, but satisfied I did my best and didn't continue further as to injure myself. I'll try the progressive 20 miler again next week. If I don't improve on my performance (heart rate too high and poor running form), I may have to adjust my 3:30 marathon goal for a slower result.
Last year I was very successful in the "New Las Vegas Marathon," due to my progressive Long Runs, which I learned from reading Pete Pfitzinger's "Advanced Marathoning" where the early part of my long run was 20% slower than goal pace, and the latter part was 10% slower than goal pace. The following is Pfitzinger's comment on pg 24:
"Your long runs should be run 10 to 20 percent slower than your goal marathon race pace. If you use a heart monitor, your long run pace should be in the range of 73 to 83 percent of maximal heart rate, or 65 to 78 percent of your heart rate reserve. This will ensure that you're running with a similar posture and are using similar muscle patterns as when you run at marathon pace. If you do long runs much slower than this, you risk being unprepared for the marathon. Slow long runs reinforce poor running style and do a poor job of simulating the demands of the marathon. If you run long runs too fast, of course, you risk leaving your marathon performance out on your training loops because you'll be too tired for your other important training sessions." End of Quote.
I hope today's incomplete long run is not due to my reaching for a marathon goal that's too fast, but due to my cold symptoms this week and lack of proper rest. Next week I should be better rested with no cold symptoms.
Friday, September 14, 2007
Thursday, September 13, 2007
Much Needed Recovery Runs
Daily Quote: "Balance work and rest. The purpose of training is to stimulate the runner's anatomy and physiology to grow stronger during periods of rest and repair. Without adequate rest, the benefits of training cannot be fully realized." --Dave Costill
My Recovery Runs today couldn't happen at a better time, as I still have the lingering effects of my cold. I was tempted to take a complete day off from running, but figured the easy Recovery Runs might actually help clear the sinuses.
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and cloudy skies, 82 degrees with no wind. Average heart rate: 142 bpm. Cardiac drift. 148 bpm. My cold medicine makes me very drowsy during work, shouldn't have any problems sleeping tonight!
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 93 degrees, Cloudy skies with 10 mph wind. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Still very warm this morning and will reach 101 degrees this afternoon, I'm eagerly waiting for cooler fall temperatures soon.
My Recovery Runs today couldn't happen at a better time, as I still have the lingering effects of my cold. I was tempted to take a complete day off from running, but figured the easy Recovery Runs might actually help clear the sinuses.
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and cloudy skies, 82 degrees with no wind. Average heart rate: 142 bpm. Cardiac drift. 148 bpm. My cold medicine makes me very drowsy during work, shouldn't have any problems sleeping tonight!
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 93 degrees, Cloudy skies with 10 mph wind. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Still very warm this morning and will reach 101 degrees this afternoon, I'm eagerly waiting for cooler fall temperatures soon.
Wednesday, September 12, 2007
Cold and/or Allergy??
Daily Quote: "Runners should not use lotions, including sunblock, because they add a barrier to the evaporation of sweat. While it seemed logical to drink as much water as possible before the race — and runners try it — it doesn’t work. The reason is that drinking a lot of water increases blood volume and the body responds by getting rid of it, in urine." --Dr David Martin.
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I feel very weak and tired, difficult to put my street clothes back on after workout!
Slept fitfully for eight hours. My cold and/or flu symptoms from yesterday appears to be getting worse as I awoke this morning with a sore throat, stuffy head, coughing, and thick phlegm. I believe I'm catching a cold and not necessarily an allergy. Today I bought Kroger's "Cold and Allergy PE" and hopefully I'll be able to stop this cold in the bud.
Today is a Tempo Run.
9 miles. Time, 1:18. Overall Pace, 8:40. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 5 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: 143 bpm. Cardiac drift: 165 bpm. It was difficult running with cold symptoms, but I was able to complete my goal schedule, probably unwise to run this hard with a cold and should have ran instead a Recovery Run or perhaps a complete rest day. I'm totally exhausted and ready for a much needed nap before work.
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I feel very weak and tired, difficult to put my street clothes back on after workout!
Slept fitfully for eight hours. My cold and/or flu symptoms from yesterday appears to be getting worse as I awoke this morning with a sore throat, stuffy head, coughing, and thick phlegm. I believe I'm catching a cold and not necessarily an allergy. Today I bought Kroger's "Cold and Allergy PE" and hopefully I'll be able to stop this cold in the bud.
Today is a Tempo Run.
9 miles. Time, 1:18. Overall Pace, 8:40. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 5 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: 143 bpm. Cardiac drift: 165 bpm. It was difficult running with cold symptoms, but I was able to complete my goal schedule, probably unwise to run this hard with a cold and should have ran instead a Recovery Run or perhaps a complete rest day. I'm totally exhausted and ready for a much needed nap before work.
Tuesday, September 11, 2007
Double Recovery on Roads
Daily Quote: Frustration is the first step towards improvement. I have no incentive to improve if I'm content with what I can do and if I'm completely satisfied with my pace, distance and form as a runner. It's only when I face frustration and use it to fuel my dedication that I feel myself moving forwards." --John Bingham.
Today I do doubles, the first time this year when I ran both doubles on the roads!!
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:25 a.m.!! Out and back on Lanning Route. Dark and cloudy skies, 85 degrees with no wind. Average heart rate: 140 bpm. Cardiac drift. 145 bpm.
Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:20 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 94 degrees, Cloudy skies with 10 mph wind. Average heart rate: 143 bpm. Cardiac drift, 150 bpm.
It's so very nice not running on the treadmill today and having BOTH Recovery Runs on the roads!! My Long Runs and Medium Long Runs will still be on the treadmills until the temperatures reach 70's F.
I appear to be having sinus problems, which might be a cold, or perhaps allergies? I'll continue running, but will watch my health closely.
Today I do doubles, the first time this year when I ran both doubles on the roads!!
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:25 a.m.!! Out and back on Lanning Route. Dark and cloudy skies, 85 degrees with no wind. Average heart rate: 140 bpm. Cardiac drift. 145 bpm.
Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:20 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 94 degrees, Cloudy skies with 10 mph wind. Average heart rate: 143 bpm. Cardiac drift, 150 bpm.
It's so very nice not running on the treadmill today and having BOTH Recovery Runs on the roads!! My Long Runs and Medium Long Runs will still be on the treadmills until the temperatures reach 70's F.
I appear to be having sinus problems, which might be a cold, or perhaps allergies? I'll continue running, but will watch my health closely.
Monday, September 10, 2007
Medium Long Run + Speed
Daily Quote: "If you feel like eating, eat. Let your body tell you what it wants." -- Joan Benoit Samuelson
Today is a Medium Long Run + Speed.
16 Miles. Time 2:24. Overall Pace, 9:00 minute miles. Life Fitness Treadmill set at a 1% grade. First 14 miles at 6.6 mph and the last two miles was at marathon pace, 7.5 mph (8:00 minute per mile pace.) Average heart rate: 154 bpm. Cardiac Drift: 178 bpm. Cardiac drift was higher due to the last two miles being at marathon pace. Will add another mile of marathon pace to my Medium Long Run next week.
Once I finished my run had to rush to work wearing my training shoes, which is very rare for me to do! I'll need to pack my work shoes in the trunk in case I run out of time. I'm really cutting corners to finish my workout goals.
Today is a Medium Long Run + Speed.
16 Miles. Time 2:24. Overall Pace, 9:00 minute miles. Life Fitness Treadmill set at a 1% grade. First 14 miles at 6.6 mph and the last two miles was at marathon pace, 7.5 mph (8:00 minute per mile pace.) Average heart rate: 154 bpm. Cardiac Drift: 178 bpm. Cardiac drift was higher due to the last two miles being at marathon pace. Will add another mile of marathon pace to my Medium Long Run next week.
Once I finished my run had to rush to work wearing my training shoes, which is very rare for me to do! I'll need to pack my work shoes in the trunk in case I run out of time. I'm really cutting corners to finish my workout goals.
Sunday, September 9, 2007
A Repeat Performance
Daily Quote: "Pressure is nothing more than the shadow of great opportunity." -- Michael Johnson
Today is a repeat performance of yesterday's General Aerobic Run, same distance, same course and same weather, but this time I carried enough water!
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8:48 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 88-91 degrees. Average heart rate: 146 bpm. Cardiac Drift: 154 bpm. Wore Camelbak (backpack style) and had plenty of water today, unlike yesterday when I suffered on the return run home due to lack of water. No aches nor pain, and today applied a different sunscreen, one that is waterproof and was able to stay on for the duration of my run.
Our bowling team, "One Wonders," was able to win three games out of four! Only one of my games wasn't above my average. I wish I had more time to practice bowling during the week, but my plate is full.
Today is a repeat performance of yesterday's General Aerobic Run, same distance, same course and same weather, but this time I carried enough water!
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8:48 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 88-91 degrees. Average heart rate: 146 bpm. Cardiac Drift: 154 bpm. Wore Camelbak (backpack style) and had plenty of water today, unlike yesterday when I suffered on the return run home due to lack of water. No aches nor pain, and today applied a different sunscreen, one that is waterproof and was able to stay on for the duration of my run.
Our bowling team, "One Wonders," was able to win three games out of four! Only one of my games wasn't above my average. I wish I had more time to practice bowling during the week, but my plate is full.
Saturday, September 8, 2007
SUMMARY, WEEK 36
Daily Quote: "The things we do should consume us. If they don't, our lives won't have any meaning." --John J. Kelley, 1957 Boston Marathon champion
Today is a General Aerobic Run.
10 miles. Time, 1:31. Overall Pace, 9.7 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 88-91 degrees. Average heart rate: 147 bpm. Cardiac Drift: 155 bpm. My intention was to run an easy 7 miles from Lanning Road, but was feeling so well and enjoying the run so much that I didn't turn back until I reached Brittney Mews. Unfortunately only brought one bottle of water that was wholly insufficient and suffered the last two miles home. No aches nor pain, but did get a nice burn on the tip of my nose.
SUMMARY FOR WEEK OF SEPTEMBER 2 - 8, 2007
Finished first week of marathon training, only 12 weeks until the "New Las Vegas Marathon!" Ran a total of 81 miles which included a Long Run of 20 miles. Started the transition from treadmill to roads, some of my Recovery Runs and General Aerobic Runs have been done on the roads, I'll gradually increase more runs on the roads next week. I've been adding a few marathon pace miles to my training and will gradually add more MP miles next week. I did have a slight scare during the middle of last week as my ankles were sore, but appears to be o.k. for now, will baby the ankles this coming week with ice and ibuprofen.
I lost one pound last week, I've returned to 170 pounds on a six foot frame. My body seems happy to be at this weight, but wish to reach my race weight of 162 pounds for the marathon. I must keep a close eye on my diet, although I need the calories to fuel my runs, must not getting carried away during the weekends and binge.
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. I will cease wearing my wrist glove this coming week.
My morning heart rates have remained fairly low, 39-42 bpm, although my sleeping patterns have been erratic. Some nights I'll sleep six hours and other nights I would sleep my normal eight hours...I've been sacrificing my sleep as to accomplish my goals, forgetting that sleep is a part of recovery and IS one of my goals. Something has to give, I just don't have the time to do everything that needs to be done. I may have to adjust my schedule to do longer runs on the weekend, which I've been avoiding for marital harmony.
A short recap of last week's mileage:
Sunday: Doubles, Early AM: Easy 6 miles (roads) Later PM: Recovery Run 5 miles. (treadmill)
Monday: Medium Long Run + Speed, 15 miles (treadmill).
Tuesday: Doubles, Early AM: Recovery Run, 6 miles (roads). Later AM: Recovery Run, 5 miles (treadmill)
Wednesday: Tempo Run, 8 miles (treadmill)
Thursday: Recovery Run, 6 miles (roads)
Friday: Long Run, 20 miles (treadmill)
Saturday: General Aerobic Run, 10 miles (roads)
Total Mileage: 81 miles
Today is a General Aerobic Run.
10 miles. Time, 1:31. Overall Pace, 9.7 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 88-91 degrees. Average heart rate: 147 bpm. Cardiac Drift: 155 bpm. My intention was to run an easy 7 miles from Lanning Road, but was feeling so well and enjoying the run so much that I didn't turn back until I reached Brittney Mews. Unfortunately only brought one bottle of water that was wholly insufficient and suffered the last two miles home. No aches nor pain, but did get a nice burn on the tip of my nose.
SUMMARY FOR WEEK OF SEPTEMBER 2 - 8, 2007
Finished first week of marathon training, only 12 weeks until the "New Las Vegas Marathon!" Ran a total of 81 miles which included a Long Run of 20 miles. Started the transition from treadmill to roads, some of my Recovery Runs and General Aerobic Runs have been done on the roads, I'll gradually increase more runs on the roads next week. I've been adding a few marathon pace miles to my training and will gradually add more MP miles next week. I did have a slight scare during the middle of last week as my ankles were sore, but appears to be o.k. for now, will baby the ankles this coming week with ice and ibuprofen.
I lost one pound last week, I've returned to 170 pounds on a six foot frame. My body seems happy to be at this weight, but wish to reach my race weight of 162 pounds for the marathon. I must keep a close eye on my diet, although I need the calories to fuel my runs, must not getting carried away during the weekends and binge.
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. I will cease wearing my wrist glove this coming week.
My morning heart rates have remained fairly low, 39-42 bpm, although my sleeping patterns have been erratic. Some nights I'll sleep six hours and other nights I would sleep my normal eight hours...I've been sacrificing my sleep as to accomplish my goals, forgetting that sleep is a part of recovery and IS one of my goals. Something has to give, I just don't have the time to do everything that needs to be done. I may have to adjust my schedule to do longer runs on the weekend, which I've been avoiding for marital harmony.
A short recap of last week's mileage:
Sunday: Doubles, Early AM: Easy 6 miles (roads) Later PM: Recovery Run 5 miles. (treadmill)
Monday: Medium Long Run + Speed, 15 miles (treadmill).
Tuesday: Doubles, Early AM: Recovery Run, 6 miles (roads). Later AM: Recovery Run, 5 miles (treadmill)
Wednesday: Tempo Run, 8 miles (treadmill)
Thursday: Recovery Run, 6 miles (roads)
Friday: Long Run, 20 miles (treadmill)
Saturday: General Aerobic Run, 10 miles (roads)
Total Mileage: 81 miles
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