Sore Right Ankle

Daily Quote:

"The biggest difference I noticed in running an ultra is the amount of walking you do. When most people train for a marathon they want to run the whole way if possible. No one (well no one as slow as me, at least) runs a whole 50 miler the first time. I don't know for sure but I'd guess I walked close to half of my 50 and I finished okay. So one thing I'd definitely recommend is to practice walking as part of your long runs. It is a lot easier to run 30 miles either walking the uphills or walking 1 minute every six or whatever than to just run it straight."

--Andy MacGinnitie, ultramarathoner

This morning when I awoke my right ankle was slightly sure, therefore today not only will I run a Recovery Run, but also run slower as well as set the treadmill's grade to zero.

9:45 a.m. Recovery Run. 5 miles. Life Fitness Treadmill set at zero grade/elevation. All 5 miles were at 6.0 mph (10 minute miles). Average heart rate: 137 bpm. Cardiac Drift: 143 bpm. Took my ankle just 5 minutes to warm up and then didn't feel any soreness. After my run I quickly did a weight circuit training. Went home from the gym, took a shower and then proceeded to massage my right ankle with the shower massage head with cold water at full blast. Hopefully my ankle will feel better for tomorrow's general aerobic run.

Faster Tempo Run

Daily Quote:

To become a better and safer downhill runner, concentrate on using
a relatively short stride with a very fast turnover. Try to think about
lifting your foot up the very instant it hits the trail. Let your
legs go free. Don't tense up or pull back- you waste energy braking.
You will feel tired due to the very fast turnover, but you are actually
doing your legs a favor and they recover in no time at the bottom. There
are practical limits to this method: you may have to brake at
switchbacks, and you must maintain control on dangerous or crowded
trails. As always, you must start slow and build up. If you do not
do speedwork, the fast turnover will fry your hamstrings. If you are
doing this on pavement, it also works, but you will want to build
up your shin muscles.
I used to be a slow, conservative downhill runner, but improved
dramatically in very little time with this technique.

--Howard Breinan, Ultramarathoner

Today is my scheduled Tempo Run, I haven't done speedwork since June 12th due to Recovery Week. I decided to slightly increase my speed to 7.5 mph, if it's too much I could always slow down the treadmill or cut the workout short.

11:00 a.m. Life Fitness Treadmill set at a 1% grade. Total Distance: 6 miles. Warm-up: 2 miles at 6.3 mph. Tempo: 3 miles at 7.5 mph. Cool-down: 1 mile at 6.3 mph. Average heart rate: 159 bpm. Cardiac Drift: 174 bpm. (Note: My maximum heart rate is 190 bpm) I was able to increase my speed and maintain my form with no problems, heart rate is a little higher than what I wished, hence I will run the same tempo run next week.

As usual, whenever I finish a strong speed workout I start fantasizing about entering a 5k race soon...as soon as I returned home browsed the local running internet sites...I soon awoke from my fantasy as Vegas is too hot for races in the summer months.

Last night I went to the Union Meeting during work (Note to supervisors: I took a lunch break)...they had FREE donuts, I was a bad boy and had two chocolate eclairs.

No Rest Today

Daily Quote:

Pacing is critical! Especially the first few hours. Go out very
conservative. Create a plan whereas you forget about laps (but not forgetting to
pack your counter). Try a run/walk strategy such as 20 minutes of running
followed by 10 minutes of walking. Continue this pattern for each half hour for
as long as you possibly can.

--Paul Olson when asked advice on reaching 100 miles in 24 hours.

Normally I would take a rest day after a previous day running a Long or Medium-Long Run, but today I'll be running a Recovery Run as I strive to run seven days this week.

9:30 a.m. Recovery Run. 6 miles. Life Fitness Treadmill set at a 1% grade. Three miles at 6.3 mph and the last three at 6.4 mph. Average heart rate: 141 bpm. Cardiac Drift: 147 bpm. (Note: my maximum heart rate is 190 bpm) No aches nor pain, felt tired, yet still wanted to complete a weight circuit after the run. Did two sets on the weight circuit and headed back home for a much needed nap.

13 Miler!

Daily Quote:

"I gazed in envy at ultra runners whose quadriceps had the kind of definition
that tells you Secretariat is somewhere in their family tree."

--Liz Zelandais, writing about the Dam 50k Run/Relay

Today is the first day of my next four week cycle, (I will increase my mileage each week during the first three weeks and use the fourth week for recovery) What better way to start the cycle than my longest run since the Boston Marathon!

9:30 a.m. Medium-Long Run, progressive. 13 miles. Life Fitness Treadmill set at a 1% grade. 4 miles at 6.3 mph, 4 miles at 6.4 mph, and 5 miles at 6.5 mph. Average heart rate: 150 bpm. Cardiac Drift 159 bpm. Bad rash on my inner thighs, need to remember to apply Body Glide next time. Drank one large bottle of Gatorade, but could have drank more as the gym was very warm this morning. After my run I had a feeling of great satisfaction that I'm doing very well and improving steadily. Next week I'll attempt a 14-miler!

2008 Labor of Love 50k Participation

Daily Quote:

"Perhaps the genius of ultrarunning is its supreme lack of utility. It makes
no sense in a world of space ships and supercomputers to run vast distances
on foot. There is no money in it and no fame, frequently not even the
approval of peers. But as poets, apostles and philosophers have insisted
from the dawn of time, there is more to life than logic and common sense.
The ultra runners know this instinctively. And they know something else that
is lost on the sedentary. They understand, perhaps better than anyone, that
the doors to the spirit will swing open with physical effort. In running
such long and taxing distances they answer a call from the deepest realms of
their being -- a call that asks who they are ..."

--David Blaikie

My long range goal is to run my first ultra race, "2009 Labor of Love 50k," and today was curious about the attendance of this year's ultra race and discovered only 20 runners started the race with 18 finishers!! The overall winner was Scott Gilson, 37 years old from Las Vegas, he finished in 4:59:28, which was a 09:38.3 pace. The winner in my age group took 5k place overall, he's Min-Seok Chae, he's 52 years old from Lynwood, California, he finished with a time of 5:38:41, which was a 10:54.1 pace.

I've never ran a race with so few participants! During marathons when my motivation starts slipping around 20 miles and I frequently use the trick of targeting and passing other runners as to push myself harder...I may need to find another motivating tool! Since this is my first ultra race I have no time goals, but do wish to give it my best effort.

Today is my last day of Recovery Week and will end it with a Recovery Run.

10:00 a.m. Recovery Run. 6 miles. Life Fitness Treadmill set at a 1% grade. 3 miles at 6.4 mph and 3 miles at 6.5 mph. Average heart rate 142 bpm. Cardiac Drift: 148 bpm. (Note: my maximum heart rate is 190 bpm.) Listened to Gwen Stefani's "Love. Angel. Music. Baby." CD on my Sony Sports Player. I need to add more CD's to my collection this week.

Later in the afternoon I became carried away and bowled seven practice games! I did well, six of my games were above my bowling average, the last game I was very tired and was below my bowling average.

Tougher "General Aerobic Run"

Daily Quote:

"Few of us know what we are capable of doing… we have never pushed ourselves hard enough to find out."

--Alfred A. Montapert

I'm still in Recovery Week, but since yesterday was a Rest Day, I decided I could run today's General Aerobic Run a little longer.

9:00 a.m. General Aerobic Run. 9 miles. Life Fitness Treadmill set at a 1% grade. 5 miles at 6.3 mph and last four miles at 6.4 mph. Average heart rate: 143 bpm. Cardiac drift: 149 bpm. (Note: my maximum heart is 190 bpm). My left foot, fourth small toe had a small blister about the size of a dime, which I believe was due to old worn out socks, I'll need to purchase more socks soon. Other than the blister, I had no aches nor pain.

Easy "General Aerobic Run"

Daily Quote:

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."

--Lou Holtz

I'm currently in my Recovery Week therefore today's General Aerobic Run will be only seven miles at a very easy pace.

2:10 a.m. (after work) Warm-up: 10 minutes on upright stationary cycle. 30 minutes weight training circuit. Cool-down: 10 minutes on elliptical. Shoulder Press was very difficult this early morning, may need to take five pounds off next time.

9:00 a.m. (after sleep) General Aerobic Run. Life Fitness Treadmill set at a 1% grade. 7 miles. All seven miles at 6.2 mph. Average heart rate: 140 bpm. Cardiac Drift: 146 bpm. Felt very strong