Daily Quotes: "Sport is not about being wrapped up in cotton wool. Sport as about adapting to the unexpected and being able to modify plans at the last minute. Sport, like all life, is about taking risks." -- Sir Roger Bannister
Today is my last long run on the treadmill, from now until the marathon all my runs, with the exception of speed work, will be on the roads. I'm fortunate to live only two blocks from Torrey Pines Road, which is part of the "New Las Vegas Marathon" course. I plan on doing most of my runs out and back on the marathon course as to acclimate myself to the road conditions.
Long Run.
20 miles. Time: 2:57. Overall Pace: 8:51 minutes per mile. Life Fitness Treadmill set at 1% Grade. First six miles at 6.6 mph., next six miles at 6.7 mph. another six miles at 6.8 mph, the last two miles at marathon pace of 7.5 mph. (Note: my maximum heart rate is 191 bpm) Average heart rate during run: 155 bpm. Cardiac drift: 171 bpm. No major aches nor pain, but mentally I'm burned out on the treadmill and looking forward to doing my Long Runs on the roads again.
Next week I may lower the volume (miles) and the pace (speed) of my Long Run as to adjust to running on the hard and uneven surfaces of the roads. I'm sure I'll be fine as my short Recovery Runs and Medium Long Runs have been on the roads with no problems.
Friday, September 21, 2007
Thursday, September 20, 2007
Sweet Recovery Runs
Daily Quote: "Age 50 is a lot tougher than 40s. Bill Rodgers"
Today is "doubles," when I run twice in one day.
Early AM, after work and before bedtime. Easy Run. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:20 a.m. Out and back on Lanning Route. Dark and cloudy skies, 72 degrees with no wind. Average heart rate: 142 bpm. Cardiac drift. 145 bpm. The temperatures at night are still falling, and tomorrow we might have thundershowers in Las Vegas!
Later AM, After sleeping seven 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.) 77 degrees, Dark and cloudy skies with 20 mph wind, a thunderstorm was brewing, but missed the rain by over an hour. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Listened to a compilation of music by Green Day...the fun part is trying to understand the lyrics!
Today is "doubles," when I run twice in one day.
Early AM, after work and before bedtime. Easy Run. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:20 a.m. Out and back on Lanning Route. Dark and cloudy skies, 72 degrees with no wind. Average heart rate: 142 bpm. Cardiac drift. 145 bpm. The temperatures at night are still falling, and tomorrow we might have thundershowers in Las Vegas!
Later AM, After sleeping seven 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.) 77 degrees, Dark and cloudy skies with 20 mph wind, a thunderstorm was brewing, but missed the rain by over an hour. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Listened to a compilation of music by Green Day...the fun part is trying to understand the lyrics!
Wednesday, September 19, 2007
Morphing Tempo Run
Daily quote: "A change of pace in terms of your running pace will give you strength psychologically." --Bill Rodgers
Early AM, after work and before bedtime: Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Body felt drained after workout, even driving home felt like a challenge...sometimes I wish I own a home gym!
Today is a Tempo Run. I'm gradually adding one mile per week to my Tempo Run and it'll eventually morph into a Medium Long Run at marathon pace.
Later AM, after sleeping seven hours: Tempo Run. 10 miles. Time, 1:26. Overall Pace, 8:36. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 6 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: 146 bpm. Cardiac drift: 167 bpm. My effort was relatively hard today, how am I going to run 8:00 minute pace for 26.2 miles when the pace feels so difficult with only 6 miles at marathon pace??? I hope I'm not biting off more than I can chew.
Early AM, after work and before bedtime: Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Body felt drained after workout, even driving home felt like a challenge...sometimes I wish I own a home gym!
Today is a Tempo Run. I'm gradually adding one mile per week to my Tempo Run and it'll eventually morph into a Medium Long Run at marathon pace.
Later AM, after sleeping seven hours: Tempo Run. 10 miles. Time, 1:26. Overall Pace, 8:36. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 6 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: 146 bpm. Cardiac drift: 167 bpm. My effort was relatively hard today, how am I going to run 8:00 minute pace for 26.2 miles when the pace feels so difficult with only 6 miles at marathon pace??? I hope I'm not biting off more than I can chew.
Tuesday, September 18, 2007
Easy Does It!
Daily Quote: "The real benefit of recovery runs is that they increase your fitness -- perhaps almost as much as longer, faster runs do -- by challenging you to run in a pre-fatigued state (i.e. a state of lingering fatigue from previous training.)" --Matt Fitzgerald
Today is "Doubles" when I run twice in one day.
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, 72 degrees with no wind. Average heart rate: 141 bpm. Cardiac drift. 146 bpm. The temperatures at night are falling, the lows should be in the upper 60's this weekend!
Later AM. After sleeping nine 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.) 81 degrees, Cloudy skies with 20 mph wind. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Appears Las Vegas will no longer have 100 degree temperatures until next summer!!
Tomorrow is my Tempo Run on the treadmill, which is o.k. as Las Vegas is expecting wind gusts to around 45 mph!
The weather forecast for tomorrow:
Wednesday ... Sunny. Highs in the mid to upper 90s. South wind 10 to 15 mph with gusts to around 30 mph increasing to 20 to 30 mph with gusts to around 45 mph in the afternoon. Wednesday Night ... Partly cloudy. Lows in the upper 60s. South wind 15 to 25 mph shifting to the southwest 10 to 15 mph after midnight. Gusts to 40 mph in the evening.
Today is "Doubles" when I run twice in one day.
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, 72 degrees with no wind. Average heart rate: 141 bpm. Cardiac drift. 146 bpm. The temperatures at night are falling, the lows should be in the upper 60's this weekend!
Later AM. After sleeping nine 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.) 81 degrees, Cloudy skies with 20 mph wind. Average heart rate: 144 bpm. Cardiac drift, 151 bpm. Appears Las Vegas will no longer have 100 degree temperatures until next summer!!
Tomorrow is my Tempo Run on the treadmill, which is o.k. as Las Vegas is expecting wind gusts to around 45 mph!
The weather forecast for tomorrow:
Wednesday ... Sunny. Highs in the mid to upper 90s. South wind 10 to 15 mph with gusts to around 30 mph increasing to 20 to 30 mph with gusts to around 45 mph in the afternoon. Wednesday Night ... Partly cloudy. Lows in the upper 60s. South wind 15 to 25 mph shifting to the southwest 10 to 15 mph after midnight. Gusts to 40 mph in the evening.
Monday, September 17, 2007
Medium Long Run on ROADS!
Daily Quote: "When it is humid, sweat does not easily evaporate, so the body sweats even more. Blood volume drops, and the body has to make a choice: divert blood to the skin for cooling or divert it to the muscles for performance. It sends blood to the skin." --Dr. David Martin
Early AM: Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Forgot to put my clean gym clothes in my gym bag, tough being old, therefore worked out in my work clothes of jean shorts and polo top.
Today is a shorter Medium Long Run as I'll be acclimating the longer distance of running on the roads again! The last two weeks my body has adjusted well to running shorter Recovery Runs on the roads, now a real test of longer mileage. Next week most of my runs, with the only exception being speed work, will be done on the roads.
I went to bed early last night as to awake early for today's effort and was able to sleep for eight hours...thank goodness I have Sunday nights off!
Medium Long Run.
14 miles. Time, 2:08. Overall Pace, 9:10 minute miles. Out and back from home to Smoke Ranch Road that covers four miles of the "New Las Vegas Marathon" course. 7:30 a.m. Sunny, 77-81 degrees, Wind SW at 10 mph. Average heart rate: 149 bpm. Cardiac drift: 155 bpm. Last two miles were at goal marathon pace (8:00 minute miles). No aches nor pain and should have no problems with increasing more mileage on the roads.
Early AM: Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Forgot to put my clean gym clothes in my gym bag, tough being old, therefore worked out in my work clothes of jean shorts and polo top.
Today is a shorter Medium Long Run as I'll be acclimating the longer distance of running on the roads again! The last two weeks my body has adjusted well to running shorter Recovery Runs on the roads, now a real test of longer mileage. Next week most of my runs, with the only exception being speed work, will be done on the roads.
I went to bed early last night as to awake early for today's effort and was able to sleep for eight hours...thank goodness I have Sunday nights off!
Medium Long Run.
14 miles. Time, 2:08. Overall Pace, 9:10 minute miles. Out and back from home to Smoke Ranch Road that covers four miles of the "New Las Vegas Marathon" course. 7:30 a.m. Sunny, 77-81 degrees, Wind SW at 10 mph. Average heart rate: 149 bpm. Cardiac drift: 155 bpm. Last two miles were at goal marathon pace (8:00 minute miles). No aches nor pain and should have no problems with increasing more mileage on the roads.
Sunday, September 16, 2007
Returned to Lindell Road Route
Daily Quote: "For the good runner, hard work is a must -- as is hard rest." --Rich Benyo
I haven't ran the Lindell Road route since last spring, and feels like "coming home!" The road traverses through residential areas and two school zones. Lindell Road runs north/south parallel to Torrey Pines Road that's the "New Las Vegas Marathon" route.
Today is a General Aerobic Run.
9 miles. Time 1:27. Overall pace: 9:40 minutes per mile. Out and back on Lindell Road. 7:30 a.m., Sunny, 78-83 degrees, 4 mph wind. Average heart rate: 147 bpm. Cardiac drift: 155 bpm. Ran at an easy pace and just enjoyed being outside.
Our bowling team, "One Wonders" won 2 games out of four. We're currently fourth place in the Gorman Bishop Bowling League! I now have a new bowling average of 148, and succeeded on bowling over my average with the exception of one lousy game. I'm going to bed soon as I'm focusing on getting more rest this week.
I haven't ran the Lindell Road route since last spring, and feels like "coming home!" The road traverses through residential areas and two school zones. Lindell Road runs north/south parallel to Torrey Pines Road that's the "New Las Vegas Marathon" route.
Today is a General Aerobic Run.
9 miles. Time 1:27. Overall pace: 9:40 minutes per mile. Out and back on Lindell Road. 7:30 a.m., Sunny, 78-83 degrees, 4 mph wind. Average heart rate: 147 bpm. Cardiac drift: 155 bpm. Ran at an easy pace and just enjoyed being outside.
Our bowling team, "One Wonders" won 2 games out of four. We're currently fourth place in the Gorman Bishop Bowling League! I now have a new bowling average of 148, and succeeded on bowling over my average with the exception of one lousy game. I'm going to bed soon as I'm focusing on getting more rest this week.
Saturday, September 15, 2007
SUMMARY, WEEK 37
Daily Quote: "You can train yourself into the ground, but if you don't back off and give your body (and mind and spirit) time to recover from the workouts, the "training effect" never has a chance to kick in and the workouts are noting more than self-flagellation." --Rich Benyo
Today is a General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 8.54 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 78-82 degrees. Average heart rate: 148 bpm. Cardiac Drift 156 bpm. Same course as last week, but ran two minutes faster, probably due to the temperatures being much cooler than 90 degrees. Cold symptoms are gone! I feel strong and ready for next week's marathon training!!
SUMMARY FOR WEEK OF SEPTEMBER 9-15, 2007
Just 11 more weeks until the New Las Vegas Marathon! Last week I ran a total of 89 miles, which is the highest weekly mileage I've ever ran!! It wasn't easy as I was suffering from cold symptoms during the middle of the week, but somehow persevered and continued running. I'm slowly weening myself off the treadmill, and will eliminate another day of treadmill running next week, hopefully the temperatures will continue to get cooler.
I lost TWO pounds last week, not surprising considering my current mileage. I'm now 168 pounds on a six foot frame! I hope to reach my race weight of 162 pounds before the marathon.
I only did two weight circuit training sessions last week due to my cold as I felt very weak and tired, but will return to doing three sessions next week. I didn't wear my weight lifting glove, and didn't miss it.
My morning heart rates were high in the middle of the week, 50-54 bpm, due to my cold, but have returned to a low 41 bpm today. I still need to focus on getting more sleep as I've been placing too much emphasis on mileage and not on recovery and rest. I must find more time to rest or I'll just burn myself out, become overtrained, or worse, get injured.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles (roads).
Monday: Medium Long Run, 16 miles (treadmill).
Tuesday: Early AM: Easy Run 6 miles. Later AM: Recovery Run 7 miles.
Wednesday: Tempo Run, 9 miles (treadmill)
Thursday: Early AM: Easy Run 6 miles. Later AM: Recovery 7 miles.
Friday: Long Run: 18 miles (treadmill).
Saturday: General Aerobic Run, 10 miles (roads).
Total Mileage: 89 miles.
Today is a General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 8.54 minute miles. Out and back from home to Brittney Mews. 8:00 a.m., Sunny 78-82 degrees. Average heart rate: 148 bpm. Cardiac Drift 156 bpm. Same course as last week, but ran two minutes faster, probably due to the temperatures being much cooler than 90 degrees. Cold symptoms are gone! I feel strong and ready for next week's marathon training!!
SUMMARY FOR WEEK OF SEPTEMBER 9-15, 2007
Just 11 more weeks until the New Las Vegas Marathon! Last week I ran a total of 89 miles, which is the highest weekly mileage I've ever ran!! It wasn't easy as I was suffering from cold symptoms during the middle of the week, but somehow persevered and continued running. I'm slowly weening myself off the treadmill, and will eliminate another day of treadmill running next week, hopefully the temperatures will continue to get cooler.
I lost TWO pounds last week, not surprising considering my current mileage. I'm now 168 pounds on a six foot frame! I hope to reach my race weight of 162 pounds before the marathon.
I only did two weight circuit training sessions last week due to my cold as I felt very weak and tired, but will return to doing three sessions next week. I didn't wear my weight lifting glove, and didn't miss it.
My morning heart rates were high in the middle of the week, 50-54 bpm, due to my cold, but have returned to a low 41 bpm today. I still need to focus on getting more sleep as I've been placing too much emphasis on mileage and not on recovery and rest. I must find more time to rest or I'll just burn myself out, become overtrained, or worse, get injured.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles (roads).
Monday: Medium Long Run, 16 miles (treadmill).
Tuesday: Early AM: Easy Run 6 miles. Later AM: Recovery Run 7 miles.
Wednesday: Tempo Run, 9 miles (treadmill)
Thursday: Early AM: Easy Run 6 miles. Later AM: Recovery 7 miles.
Friday: Long Run: 18 miles (treadmill).
Saturday: General Aerobic Run, 10 miles (roads).
Total Mileage: 89 miles.
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