Medium Long Run Twice This Week!

Daily Quote:

"A medium-long run is any run of 11 to 16 miles. Medium-long runs reinforce the physiological benefits of your long runs. To gain the greatest physiological benefits, the pace for these should be similar to the pace for long runs."

--Pfitzinger & Douglas from the book "Advanced Marathoning" pg 134.

Fridays are normally my General Aerobic Runs, which I've very gradually increased my mileage and are now Medium-Long Runs. I'm now running two Medium-Long Runs, but eventually Mondays will be a Long Run rather than Medium-Long Runs (long runs are any runs 17 miles or longer).

9:30 a.m. Medium-Long Run. 11 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.3 mph and last five miles at 6.4 mph. Average heart rate: 146 bpm. Cardiac drift: 153 bpm. (Note: my maximum heart is 190 bpm). I was surprised how steady my heart rate was during today's run, maybe it's time to increase the speed of my Medium Long Runs or perhaps the last couple of miles at marathon pace?
Body feels good, no aches nor pain, but I'm very tired and work tonight will be extremely busy and hectic due to the Fourth of July tourists; I'm looking forward to sleeping late tomorrow morning.

Need More Water

Daily Quote:

"Western States Ultramarathon trivia: runners are expected to drink 8 gallons of fluids during the race, or a 20 ounce bottle every two miles!

--Karl King, ultramarathoner

9:30 a.m. Recovery Run. 6 miles. Life Fitness Treadmill set at 1% grade/elevation. All 6 miles were at 6.2 mph. Average heart rate: 142 bpm. Cardiac Drift: 149 bpm. I brought one small bottle of water and did feel parched after the run, will need to bring a larger bottle next time. I've been drinking water every two miles, maybe when the gym is hotter than normal I should be drinking every mile. My right ankle is fine and I've returned the treadmill setting to a 1% grade as to closely simulate running outside.

Immediately after my run I accomplished a weight training circuit workout, which took me approximately 30 minutes to complete. I'm happy with my progress with lifting weights, I'm so much stronger and leaner than last year at this time.

My wife has Friday-Monday off due to the holiday weekend, running might be problematic to complete my planned mileage.

Clarence DeMar

Daily Quote:

"He (Clarence DeMar) wasn't a scientist who after long and thorough study came to the conclusion that twice-a-day workouts were the way to become a better marathoner. He was a printer who ran to and from work each day, a clean, dry shirt tucked under his arm. He found that twice-a-day workouts fit well into his workday world; on weekends he ran long. The mix allowed him to charge up a tremendous battery of strength and endurance, which served him well when he raced. It also allowed him to commute to and from work without having to pay for carfare. It would not be reaching to say that along with everything else, Clarence DeMar was a skinflint; he grew up poor, worked at a boys' home and never learned to waste his money."

--Rich Benyo, "Marathon & Beyond Magazine," May/June 2008 pg 8.

I've heard of Clarence DeMar as he had won the famed Boston Marathon seven times during the first half of the 20th century, but I didn't know about his running back and forth to work! I wonder how far Clarence had to run to work? I live 8.5 miles from Checker Cab's yard and could run back and forth from work in the fall-spring, but not practical in the hot summer months. I've often wonder how I could increase my mileage working 12-hours days as a cab driver and Clarence DeMar's training is the answer! Plus, with gas prices eventually reaching the $5.00 mark I could save some bucks as well...I could be saving "green" both in money and the environment at the same time. What do you think?

Today is a scheduled Tempo Run and decided to run the exact format as last week.
10:00 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: 157 bpm. Cardiac Drift: 172 bpm. (Note: My maximum heart rate is 190 bpm) I didn't suffer any aches nor soreness, and my right ankle feels fine! My heart rate numbers are a tad lower and may increase my speed to 7.6 mph next Wednesday. I admit I was very tired after my run and took a much needed one-hour nap after a small lunch of Ham & Cheese Lean Pocket.

Easy Does It

Daily Quote:

Runners need 400 to 800 milligrams of sodium per hour during warm and hot weather conditions. The average pretzel or saltine has only 30 milligrams of sodium.

--from ultramarathoners Karl King @ James Raia

Today is my scheduled Recovery Run and it'll be very easy due to yesterday's 14-miler.

11:00 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: 139 bpm. Cardiac Drift: 144 bpm. No aches nor pain and right ankle is fine. Didn't do any weights after my run as I had to leave for a much needed haircut. My head feels lighter! My hair is almost cut to military length and hopefully won't need another haircut until fall.

My friend Boscho at the about.com forum was concerned about my ankle and asked, "Did you think why this happens or what is the cause? It could be overtraining, muscles imbalance, running shoes, etc."

I wrote to Boscho at about.com forum site the following post:

Howdy Boscho!
Yup, I've had this same ankle soreness on and off for the last SIX YEARS! I believe that the soreness is not related to my running, but to my job, which is sitting in a cab sometimes for 12-hours straight...if I get out of the cab so I can lift heavy luggage into the trunk I can feel the stress pulling on my ankles, or if I have to leave the cab for a trip to the bathroom it takes awhile for the ankles to warm-up and adjust to walking. When cab business is slow and I have more time to walk the airport's cab holding area and do stretches I never have ankle problems.
During my runs I usually have no problems, unless I try to run too fast, too far, too soon. My races in the Las Vegas Marathons and the Boston Marathon I didn't have issues with the ankle, but remember my ankles did suffer during the Salt Lake City Half Marathon with that last section on cobblestones. I also had issues with the ankles on hilly 5k races, but on flat courses doesn't cause any pain. That's one reason I set the treadmill to zero grade when my ankle complains as it doesn't cause any stress nor pain on my ankle. I also find that heel lifts are helpful if the soreness lasts more than two days. The RICE treatments usually gets me back to running fairly quickly
When the ankle starts hurting when I first awake, I strive to treat it immediately, which often cures it for weeks before another episode. I doubt if it's due to overtraining as I've ran harder and longer last year at this time, plus I'm very cautious about increasing my mileage. Currently I have no pain whatsoever with my ankles, but will still be conservative with my mileage increases.

14-Miler

Daily Quote:

"Most runners come to this sport with a metabolism trained for speed: I.E. burn lots of carbohydrate fast. What you need for ultras is a metabolism trained for endurance: I.E. be stingy on carbo burning and burn fat instead. Any damn fool can run fast for 20 miles. To run well for 50 requires a specific type of response from the endocrine system. You can train your body to deliver that, but only if you run long enough to get tired and hungry. For most runners that implies doing 3 or 4 runs in the range of 25-30 miles."

--Karl King, ultramarathoner

Today I achieved a 14-miler, which is my longest run since the 2008 Boston Marathon on April 21st...I have a long way to go before I can accomplish runs in the 25-30 miles range as mentioned in the above quote, but I have plenty of time to gradually add mileage before "Labor of Love 50k" next April.

10:30 a.m. Medium-Long Run, progressive. 13 miles. Life Fitness Treadmill set at a 1% grade. 4 miles at 6.3 mph, 5 miles at 6.4 mph, and 5 miles at 6.5 mph. Average heart rate: 152 bpm. Cardiac Drift 161 bpm. No aches nor soreness and I appear to be fully recovered from my sore right ankle from last week as well. The gym was crowded and noisy and my Sony CD Player came in handy as I listened to "Elton John's Greatest Hits." I drank one bottle of Gatorade and could add a bottle of water to my next Medium-Long Run as well...next week I'll attempt a 15-miler!

Today I received a thank-you letter from a passenger I had in my cab two months ago. I normally give away running magazines to those in my cabs who are runners or those who had conversations with me in regards to running...John Noren from Phoenix was one of those passengers who asked how I stayed so thin driving a cab when he's 33 years old and 300 pounds...as usual I told him my story of losing weight and regaining my youth via running. At the end of the fare, I gave him my "Runner's World Magazine" that I just finished reading. I often consider myself the Johnny Appleseed of running, but I didn't expect to receive a thank you note! He stated that our chance meeting had changed his life and he's now running three times a week. Funny, I didn't think that a passenger would look me up via my magazine's mailing label, nor that I would change his life, which does give me a warm glow!

Relaxing Weekend

Daily Quote:

"Don't let the distance scare you; run from aid station to aid station and the distance will take care of itself."

--Karl King, Ultramarathoner

Relaxing weekend!! I didn't do many chores nor errands, pretty much relaxed with the wife and visited friends Mary and Glenn last night. I didn't spend much time on the computer this weekend either. Running was minimal; yesterday ran an easy six miler and today also ran an easy six miler, both on the dreadmill. Only two more months before I can run on the roads again due to Vegas hot summer months, I can hardly wait to run outside again. Keeping this post short as we'll soon be practicing bowling at the Gold Coast Bowling Lanes. Life is good!

Right Ankle is Better

Daily Quote:

"Training and racing are great teachers about health for an athlete. But the athlete must listen to what they have to teach."

--Scott Jurek, ultramarathoner (from his site, "scottjurek.com"

This morning my right ankle wasn't sore, nevertheless, I'm taking some precautions and setting the treadmill at a zero grade/elevation, also if my ankle becomes sore anytime during the run, I'll stop the workout.

10:15 a.m. General Aerobic Run. 9 miles. Life Fitness Treadmill set at a zero grade. 5 miles at 6.3 mph and last four miles at 6.4 mph. Average heart rate: 140 bpm. Cardiac drift: 146 bpm. (Note: my maximum heart is 190 bpm). My heart rate was lower than last week and the run felt much easier, undoubtedly due to my setting the treadmill at zero grade.

Ankle wasn't sore during or after the run; tomorrow is a Recovery Run, which should help the ankle heal even more. I'll also be icing both ankles after work. Next Friday I'll be increasing this General Aerobic Run to ten miles, which will then be a Medium-Long Run. Eventually, Monday's Medium-Long Run will become a Long Run. Slowy adding mileage is exciting for me as it shows real progress as I dream of future glories in the marathons and ultramarathons.