Daily Quote: "You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face." --Gatorade
Early AM (2:15 a.m.): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I was exhausted from working last night, not because it was busy, but because it was slow and walked 90 minutes around the cab staging otherwise known as "the pit."
Today the temperature reached 83 degrees, which tied the high temperature for this date! Needless to say, I had a tough time with today's 20-miler due to a late start and running hot!
Long Run. (after sleeping seven hours)
20 miles. Time, 3:11. Overall pace, 9:33 minute miles. 10:30 a.m., Sunny 77-81 degrees, Winds calm, SW at 5 mph. Out and back from home to Bonanza/H St that traverses the New Las Vegas Marathon Route. Last mile at marathon pace (8:00 minute mile). Average heart rate 148 bpm. Cardiac drift 166 bpm. (Note: my maximum heart rate is 191 bpm.) My intentions was to run a 22-miler, but I started later than I should, and decided to run my usual 20-miler. I did accomplish seven hours of sleep, nevertheless, must run earlier to avoid the heat. I brought plenty of fluids, still a tough workout as I struggled through the last mile's marathon pace.
Wore my new Garmin Forerunner 305 for the first time and it worked like a charm!! Since I've owned a Garmin 205 previously (doesn't have the heart rate monitor like the 305's model), the learning curve is much easier; I still need to set the alarm settings for my heart rate perimeters.
Wednesday, November 7, 2007
Tuesday, November 6, 2007
New Toy!
Daily Quote: "Some people don't have the guts for distance racing. The polite term for them is sprinters." --anonymous
Today I purchased a Garmin Forerunner 305! I visited the Sport Chalet and they only had a display model, but the store manager let me have the model for a steal...$199.00!! It's in the charger now, and should be able to use it for tomorrow's Long Run.
Today is "Doubles" when I run twice in one day.
Early AM. After work and before bedtime: Recovery Run. 7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. 2:15 a.m. Out and back to Smoke Ranch. Calm night, 58 degrees with 7 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 143 bpm. Cardiac drift. 150 bpm. Normally I would run 6 miles after work, but was enjoying my run so much that I stretched the distance to 7 miles.
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:08. Overall Pace, 9:42 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:30 a.m. 64 degrees, Sunny skies with 8 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. I skipped my usual nap and went shopping, finally found a Garmin 305...it feels like Christmas!
Today I purchased a Garmin Forerunner 305! I visited the Sport Chalet and they only had a display model, but the store manager let me have the model for a steal...$199.00!! It's in the charger now, and should be able to use it for tomorrow's Long Run.
Today is "Doubles" when I run twice in one day.
Early AM. After work and before bedtime: Recovery Run. 7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. 2:15 a.m. Out and back to Smoke Ranch. Calm night, 58 degrees with 7 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 143 bpm. Cardiac drift. 150 bpm. Normally I would run 6 miles after work, but was enjoying my run so much that I stretched the distance to 7 miles.
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:08. Overall Pace, 9:42 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:30 a.m. 64 degrees, Sunny skies with 8 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. I skipped my usual nap and went shopping, finally found a Garmin 305...it feels like Christmas!
Monday, November 5, 2007
The Switcheroo
Daily Quote: "Other people may not have high expectations of me, but I have high expectations for myself." -- Shannon Miller
Normally I would run a Medium Long Run today and yesterday would have been a General Aerobic Run....but, decided to run a Medium Long Run yesterday as this would give me two relatively easy days before Wednesday's Long Run. Last week's Long Run I was slower and more sore than normal, I'm hoping this small switcheroo will give me a stronger Long Run and less chance of injury. I only have two 20+ Long Runs left before I start my taper.
Early AM (2:15 a.m.): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I'm not sure what I'll do about my weight training during the upcoming marathon taper...maybe the week before the marathon not do any weights as to be totally rested and recovered?!?
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. 9:00 a.m., Sunny 63-66 degrees. Winds SW @ 5 mph. Average heart rate: 140 bpm. Cardiac Drift 156 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. Body feel strong and fit, could have ran faster, but striving to stay within the heart rate perimeters for a General Aerobic Run.
Called several sport stores and running stores today, they don't carry the Garmin Forerunner lines as they can't compete with online prices. One running shoe store owner recommended I contact Walmart.com as they have prices that nobody can compete against. Unfortunately, I prefer not to purchase anything from Walmart due to their unfair labor practices.
Normally I would run a Medium Long Run today and yesterday would have been a General Aerobic Run....but, decided to run a Medium Long Run yesterday as this would give me two relatively easy days before Wednesday's Long Run. Last week's Long Run I was slower and more sore than normal, I'm hoping this small switcheroo will give me a stronger Long Run and less chance of injury. I only have two 20+ Long Runs left before I start my taper.
Early AM (2:15 a.m.): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I'm not sure what I'll do about my weight training during the upcoming marathon taper...maybe the week before the marathon not do any weights as to be totally rested and recovered?!?
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. 9:00 a.m., Sunny 63-66 degrees. Winds SW @ 5 mph. Average heart rate: 140 bpm. Cardiac Drift 156 bpm. (Note: my maximum heart rate is 191 bpm.) Last two miles at marathon pace of 8:00 minute miles. Body feel strong and fit, could have ran faster, but striving to stay within the heart rate perimeters for a General Aerobic Run.
Called several sport stores and running stores today, they don't carry the Garmin Forerunner lines as they can't compete with online prices. One running shoe store owner recommended I contact Walmart.com as they have prices that nobody can compete against. Unfortunately, I prefer not to purchase anything from Walmart due to their unfair labor practices.
Sunday, November 4, 2007
To Turkey Trot or Not?
Daily Quote: "To win without risk is to triumph without glory."
-Pierre Cornielle
Should I run the Turkey Trot 10k this year? In the past I wouldn't even consider running the Turkey Trot as it was always in the middle of my taper for the "New Las Vegas Marathon." This year is different, as I'm experimenting with a two week taper AND the Turkey Trot is being held the Saturday before Thanksgiving, November 17th. I'll wait until the Friday before the race to decide whether or not I'll run.
Today is a Medium-Long Run.
15 miles. Time, 2:15. Overall Pace, 9:00 minute miles. The last two miles was at Marathon Pace, 8:00 minute miles. Out and back from home to Craig Road that covers five miles of the northern section "New Las Vegas Marathon" course. 7:30 a.m.! Sunny, 60-69 degrees, Wind SW at 10 mph. Average heart rate: 140 bpm. Cardiac drift: 153 bpm. (Note: my maximum heart rate is 191 bpm). No aches nor pain.
Went to bed early last night so I can awake earlier...day light savings time change and temperature to reach 83 degrees today and didn't want to fight the heat. Difficult to maintain pace without my trusty Garmin, trying to calculate my marathon pace during the last two miles wasn't easy either. My fingers will do the walking through the Yellow Pages for a Garmin Forerunner 305 this week.
Our bowling team, "One Wonders" won three games out of four (won two games and pins overall) We're now in second place in the Gorman Bishop Bowling League. My bowling average went up again, it's now 160! The team that didn't show up a couple of weeks ago still needs to make up those games, therefore we could still crawl back to first place during the week.
-Pierre Cornielle
Should I run the Turkey Trot 10k this year? In the past I wouldn't even consider running the Turkey Trot as it was always in the middle of my taper for the "New Las Vegas Marathon." This year is different, as I'm experimenting with a two week taper AND the Turkey Trot is being held the Saturday before Thanksgiving, November 17th. I'll wait until the Friday before the race to decide whether or not I'll run.
Today is a Medium-Long Run.
15 miles. Time, 2:15. Overall Pace, 9:00 minute miles. The last two miles was at Marathon Pace, 8:00 minute miles. Out and back from home to Craig Road that covers five miles of the northern section "New Las Vegas Marathon" course. 7:30 a.m.! Sunny, 60-69 degrees, Wind SW at 10 mph. Average heart rate: 140 bpm. Cardiac drift: 153 bpm. (Note: my maximum heart rate is 191 bpm). No aches nor pain.
Went to bed early last night so I can awake earlier...day light savings time change and temperature to reach 83 degrees today and didn't want to fight the heat. Difficult to maintain pace without my trusty Garmin, trying to calculate my marathon pace during the last two miles wasn't easy either. My fingers will do the walking through the Yellow Pages for a Garmin Forerunner 305 this week.
Our bowling team, "One Wonders" won three games out of four (won two games and pins overall) We're now in second place in the Gorman Bishop Bowling League. My bowling average went up again, it's now 160! The team that didn't show up a couple of weeks ago still needs to make up those games, therefore we could still crawl back to first place during the week.
Saturday, November 3, 2007
SUMMARY, WEEK 44
Daily Quote: "Listen to your body. Do not be a blind and deaf tenant."
--Dr. George Sheehan
I received an email from the New Las Vegas Marathon organization with additional information about the course:
--The cast of "Spamalot will have a themed water station at Mile 2.
--Elvis will be keeping runners posted at each mile, marked by 8 foot signs!
--Blue Man Group will perform live at a secret location on the course.
--Emerald Nuts will host snack stations in the last five miles.
--Cirque du Soleil All Star Band will have a live performance at the finish line and all women will receive a rose from FTD!
New technology at the New Las Vegas Marathon too, some sort of disposable timing chip technology that's attached to the race bib...what will they think of next???
Today is a Recovery Run.
7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 10:00 a.m. Sunny, 63-66 degrees with no wind. Average heart rate: 145 bpm. Cardiac Drift: 150 bpm. (Note: my maximum heart rate is 191 bpm) The weather was perfect and felt very relaxed and contented throughout the run. How I LOVE running!!
SUMMARY FOR WEEK OF OCTOBER 28 - NOVEMBER 3, 2007
FOUR more weeks until "2007 New Las Vegas Marathon!" Last week was the fourth week of a 4-week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). My total mileage was 72 miles for this last Recovery Week and feel well rested for the next four weeks training before the marathon. I'm planning on tapering for only two weeks, therefore my next two weeks will be high mileage.
I gained one pound during last week's reduced mileage and I'm currently 168 pounds on a six foot frame. I should be lighter, but not stressing too much about it as I'm now the same exact weight as last year's marathon and did very well.
I accomplished THREE weight circuit sessions last week! Reduced mileage does give me more time for other activities too, such as eating and sleeping!!
My morning heart rates have remained low, 39-43 bpm. Every night I managed 7-8 hours of sound sleep! I even was able to take a long nap after my Long Run.
The last 4 week training block:
Week 41: 92 miles.
Week 42: 92 miles. (repeated last week's mileage as body felt overtrained.
Week 43: 94 miles. (my longest weekly mileage ever!!)
Week 44: 72 Miles. (Recovery Week)
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long Run, 13 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: Long Run, 18 miles.
Thursday: Recovery Run, 7 miles.
Friday: General Aerobic Run, 10 miles.
Saturday: Recovery Run, 7 miles.
Total Weekly Mileage: 72 miles.
--Dr. George Sheehan
I received an email from the New Las Vegas Marathon organization with additional information about the course:
--The cast of "Spamalot will have a themed water station at Mile 2.
--Elvis will be keeping runners posted at each mile, marked by 8 foot signs!
--Blue Man Group will perform live at a secret location on the course.
--Emerald Nuts will host snack stations in the last five miles.
--Cirque du Soleil All Star Band will have a live performance at the finish line and all women will receive a rose from FTD!
New technology at the New Las Vegas Marathon too, some sort of disposable timing chip technology that's attached to the race bib...what will they think of next???
Today is a Recovery Run.
7 miles. Time, 1:06. Overall Pace, 9:25 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 10:00 a.m. Sunny, 63-66 degrees with no wind. Average heart rate: 145 bpm. Cardiac Drift: 150 bpm. (Note: my maximum heart rate is 191 bpm) The weather was perfect and felt very relaxed and contented throughout the run. How I LOVE running!!
SUMMARY FOR WEEK OF OCTOBER 28 - NOVEMBER 3, 2007
FOUR more weeks until "2007 New Las Vegas Marathon!" Last week was the fourth week of a 4-week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). My total mileage was 72 miles for this last Recovery Week and feel well rested for the next four weeks training before the marathon. I'm planning on tapering for only two weeks, therefore my next two weeks will be high mileage.
I gained one pound during last week's reduced mileage and I'm currently 168 pounds on a six foot frame. I should be lighter, but not stressing too much about it as I'm now the same exact weight as last year's marathon and did very well.
I accomplished THREE weight circuit sessions last week! Reduced mileage does give me more time for other activities too, such as eating and sleeping!!
My morning heart rates have remained low, 39-43 bpm. Every night I managed 7-8 hours of sound sleep! I even was able to take a long nap after my Long Run.
The last 4 week training block:
Week 41: 92 miles.
Week 42: 92 miles. (repeated last week's mileage as body felt overtrained.
Week 43: 94 miles. (my longest weekly mileage ever!!)
Week 44: 72 Miles. (Recovery Week)
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long Run, 13 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: Long Run, 18 miles.
Thursday: Recovery Run, 7 miles.
Friday: General Aerobic Run, 10 miles.
Saturday: Recovery Run, 7 miles.
Total Weekly Mileage: 72 miles.
Friday, November 2, 2007
Lazy Day
Daily Quote: "It's rude to count people as you pass them. Out loud."
-Adidas ad
Normally today would be a speed workout, but since I'm still in Recovery Week I'll do a slow General Aerobic Run instead.
General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 8:54 minute miles. Out and back from home to Brittney Mews. 9:30 a.m., Sunny 57-61 degrees. Winds SW @ 5mph. Average heart rate: 142 bpm. Cardiac Drift 150 bpm. (Note: my maximum heart rate is 191 bpm.) I felt very lazy today, after my run spent an hour on the computer than took an hour nap before work. I always feel guilty when I don't do any speed work for the week, although I know I need the recovery.
Played with the Gamin Forerunner trying to fix the darn thing as it still refuses to recharge. When I press the watch against the charging stand it'll momentarily start charging, but as soon as I stop the pressure it stops charging! Obviously something wrong with the connection between watch and charging stand. I'll try and work on the Garmin again tomorrow, I might have to bite the bullet and purchase the newer model.
-Adidas ad
Normally today would be a speed workout, but since I'm still in Recovery Week I'll do a slow General Aerobic Run instead.
General Aerobic Run.
10 miles. Time, 1:29. Overall Pace, 8:54 minute miles. Out and back from home to Brittney Mews. 9:30 a.m., Sunny 57-61 degrees. Winds SW @ 5mph. Average heart rate: 142 bpm. Cardiac Drift 150 bpm. (Note: my maximum heart rate is 191 bpm.) I felt very lazy today, after my run spent an hour on the computer than took an hour nap before work. I always feel guilty when I don't do any speed work for the week, although I know I need the recovery.
Played with the Gamin Forerunner trying to fix the darn thing as it still refuses to recharge. When I press the watch against the charging stand it'll momentarily start charging, but as soon as I stop the pressure it stops charging! Obviously something wrong with the connection between watch and charging stand. I'll try and work on the Garmin again tomorrow, I might have to bite the bullet and purchase the newer model.
Thursday, November 1, 2007
New Book, "Strides"
Daily Quote: ""We all know how fast we are, and you can't lie about that. You and I could write poems, and I could say: 'My poem is better' and you could say: 'Mine is better' and who would say? I know people who run faster than me and I know people who run slower than me, and there's no arguing about it." --Ben Cheever
Today I stopped at Border Books and bought a new running book, "Strides," by Ben Cheever. The book should keep me busy during next week when Las Vegas has no major conventions in town and can catch up on my reading in my lonely cab.
The columnist, Karen Holts says, "Strides is a hard book to label. It combines history, memoir and narrative journalism. It’s also an inspirational book, especially for those of us working up the resolve to train for a marathon. Ben traces his own evolution from 28-year-old, cigarette-cadging couch potato to 59-year-old avid marathoner. In the book, he runs all over the world--Iraq, Kenya, the Medoc region of France (where, refreshingly, wine is considered a sports drink). But my favorite part takes place closer to home, when he talks about completing a marathon on the day his father won the Pulitzer."
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I have more energy than usual and felt really pumped after my workout.
Normally this would be a "Doubles" day when I run twice in one day, but I'm now in Recovery Week and decided to run just once today.
Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:17 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:00 a.m. Sunny, 70-73 degrees with no wind. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm.
Garmin Forerunner 205 is still having problems recharging. Running without my Garmin today is like a car without a speedometer, tachometer and odometer. Today wore my trusty Timex Ironman watch (watch is eight years old and still ticking!) and my Polar Heart Rate Monitor, feels like my training routine three years ago! Fortunately most of my out and back runs from my front door has been done in every direction at least a hundred times and know the mileage marks by heart.
Today I stopped at Border Books and bought a new running book, "Strides," by Ben Cheever. The book should keep me busy during next week when Las Vegas has no major conventions in town and can catch up on my reading in my lonely cab.
The columnist, Karen Holts says, "Strides is a hard book to label. It combines history, memoir and narrative journalism. It’s also an inspirational book, especially for those of us working up the resolve to train for a marathon. Ben traces his own evolution from 28-year-old, cigarette-cadging couch potato to 59-year-old avid marathoner. In the book, he runs all over the world--Iraq, Kenya, the Medoc region of France (where, refreshingly, wine is considered a sports drink). But my favorite part takes place closer to home, when he talks about completing a marathon on the day his father won the Pulitzer."
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. I have more energy than usual and felt really pumped after my workout.
Normally this would be a "Doubles" day when I run twice in one day, but I'm now in Recovery Week and decided to run just once today.
Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:17 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:00 a.m. Sunny, 70-73 degrees with no wind. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm.
Garmin Forerunner 205 is still having problems recharging. Running without my Garmin today is like a car without a speedometer, tachometer and odometer. Today wore my trusty Timex Ironman watch (watch is eight years old and still ticking!) and my Polar Heart Rate Monitor, feels like my training routine three years ago! Fortunately most of my out and back runs from my front door has been done in every direction at least a hundred times and know the mileage marks by heart.
Subscribe to:
Posts (Atom)
