SUMMARY, JULY 7-13, 2008

Daily Quote:

"If there is ice at the aid stations, consider wearing a white, mesh cap in which you can put ice cubes. It may look silly, but may also help cool your head a lot. It worked wonders for me at the hot, humid '94 Vermont 100."

--Karl King, Ultramarathoner

Busy weekend! I was able to squeeze in easy six milers for both Saturday and Sunday, but it wasn't easy due to helping Lisa move to another apartment. I need a day off from my days off!

SUMMARY FOR WEEK OF JULY 7-13, 2008

Finished third week of my four week training block (I'll increase mileage for three weeks then the fourth week is a recovery week) and ran a total of 57 miles that's my longest mileage week this year. I'm looking forward to an easy recovery this coming week as I'm on the edge of overtraining.

I'm currently 175 pounds on a six foot frame, I had somehow gained a pound since last week. My goal is to weigh 165 pounds for the 2008 Las Vegas Marathon, losing that last 10 pounds is always tough.

I accomplished only two sessions of weight circuit training as today I helped Lisa move to a another apartment, which is somewhat a weight workout! Would I have been able to help Lisa move if I was still 250+ pounds? Maybe die trying??

I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are climbing, 42-51 bpm (normally my morning heart rates are in the 38-42 bpm range), I believe I'm suffering a little from overtraining and thankfully next week is a Recovery Week!

A short recap of last week's runs:
Monday: Medium-Long Run, Progressive, 15 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Tempo Run, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium-Long Run, 12 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Recovery Run, 6 miles.
Total Weekly Mileage: 57 miles.

Increased Medium Long Run

Daily Quote:

"How long should your long runs be? Ideally, you'll run at least several 20s and several 24- to 26-milers before your first 50. Even better, you’ll run at least one 30-mile walk/run. Many ultrarunners do at least two 30-milers per month, and some do a 30 every weekend. There’s even a trail-tough group who do a 30 on Saturday and a 20 on Sunday."

--George Beinhorn, Ultramarathoner

Yesterday I had a boring six mile Recovery Run and didn't even want to post it yesterday as it's the same old, same old. I've been in a lousy funk.

Today I had increased my Medium-Long Run to 12 miles. Monday is the beginning of my fourth week in this training block, which means it'll be a Recovery Week. I'm looking forward to a comfortable, less time consuming, Recovery Week. Hopefully next week's recovery will help me get out of this funk!

10:30 a.m. Medium-Long Run. 12 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.3 mph and last six miles at 6.4 mph. Average heart rate: 145 bpm. Cardiac drift: 152 bpm. (Note: my maximum heart is 190 bpm) I was terribly bored on the treadmill today, I struggled with negative thoughts of quitting my run early, but managed to hang on for the full 12 miles. September is when I start training on the roads again and it seems so very far away! I don't have much choice, today's temperatures in Las Vegas will be 114 degrees in the shade. This weekend I plan on purchasing a new CD with the hopes it'll help alleviate the dreadmill's boredom.

This Sunday I'll be helping my daughter, Lisa, move to a new apartment...looking forward to a little extra crosstraining by lifting heavy boxes!!

Hill Thoughts

Daily Quote:

"I've always had trouble getting myself to do other than run as I feel and avoid things like speed work, etc.. However, this summer, preparing for the VT100, I decided to do some quad specific training. I found a quarter-mile hill, paved and with about three different pitches, and spent an hour once a week speed walking up and running down at a good pace. Not only did it strengthen my quads, but it gave me some pre-race walking practice, which I also generally avoid."

--Ralph Swenson, Ultramarathoner

I studied the elevation chart of "Labor of Love 50k" last week, therefore, I've been thinking often about hill work this week. I normally run just one marathon per year, which is usually the "Las Vegas Marathon" and the course is as flat as a pancake, needless to say, I'm a bit nervous about hills.

Lydiard would have his runners in hilly environments, and in the past I've used Lydiard's hill phase which follows the base phase and lasts four weeks that incorporates bounding as well as hill repeats. Nevertheless, the "Las Vegas Marathon" is in December and the "Labor of Love 50k" is next April. As usual, Allen has given me excellent advice:

"Walking up and running down the hills sounds like a good strategy. Like you've said many times to beginners, your first time will be for experience not for speed. Since you'll be running the Vegas marathon in December, you might want to wait until after that to practice your hill strategy for the Ultra."

So, I'll concentrate on first things first, prepare for my best "Las Vegas Marathon" yet and strive for another personal record, then after the marathon, work on preparing for the hilly "Labor of Love 50k" race.

Today is Wednesday, that means it's Tempo day!!
8:45 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 7.6 mph. Cool-down: 1 mile at 6.3 mph. Average heart rate: 159 bpm. Cardiac Drift: 175 bpm. (Note: My maximum heart rate is 190 bpm) I had increased my speed from 7.5 mph and therefore my heart rate is a little higher than last week's Tempo Run, but still within my zone. No aches nor pain and I plan on running this same Tempo Run next week...once my body adapts and my Tempo Run's heart rates get lower, I'll increase the speed again.

Ho-Hum Recovery Run

Daily Quote:

"I run with my head, my heart and my guts, because physically, I don't think I've got a great deal of talent or ability. I started at the bottom and worked up."

--Steve Jones, former marathon world record holder

Today is a rather typical ho-hum Recovery Run

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: 141 bpm. Cardiac Drift: 148 bpm. I feel pretty good considering yesterday was a 15-miler! No aches nor pain, but as usual, I'm tired and need a nap.

After my run I dragged myself to the weight circuit training machines and spent my usual 30 minutes grunting, pulling and pushing.

Went home and ate a Chicken & Broccoli Lean Pocket, then took a 20 minute nap before work.

15 Miler!

Daily Quote:

"The long run is what puts the tiger in the cat."

--Bill Squires

Today is a 15 miler that is my longest run since the 2008 Boston Marathon.

9:45 a.m. Medium-Long Run, progressive. 15 miles. Life Fitness Treadmill set at a 1% grade. 5 miles at 6.3 mph, 5 miles at 6.4 mph, and 5 miles at 6.5 mph. Average heart rate: 154 bpm. Cardiac Drift: 165 bpm. Gym was HOT and sticky. I'm so happy I brought extra water with my usual bottle of Gatorade as I needed every last drop. I was so soaking wet that my chest was rubbed raw, I'll need to use Body Glide during next week's planned 16-miler.

My base building is coming along faster than last year because my training hasn't been broken up by tapering and recovering from shorter races. Last year I tried to race myself to fitness with shorter races, which was fun, but might not be as productive for marathons and ultra marathons.

I'm going to take a short nap before work, it's going to be a very slow work night, which is common after a three day holiday weekend. I might try to walk around the airport's cab holding area throughout the night as I await fares coming to Vegas.

SUMMARY, JUNE 30 - JULY 6, 2008

Daily Quote:

"Winning is not about headlines and hardware [medals]. It’s only about attitude. A winner is a person who goes out today and every day and attempts to be the best runner and best person he can be… Winning is about struggle and effort and optimism, and never, ever, ever giving up."

--Amby Burfoot

Today is another Recovery Run, almost a duplicate of yesterday's run, but today I have new batteries and can listen to U2's CD.

9:30 a.m. 6 miles. Life Fitness Treadmill set at 1% grade/elevation. All 6 miles were at 6.0 mph (Note: my maximum heart rate is 190 bpm). Average heart rate: 141 bpm. Cardiac Drift: 146 bpm. No aches nor pain and prepared for tomorrow's run of 15 miles, which will be my longest run since 2008 Boston Marathon.

Tonight my wife and I will be seeing the movie, "Hancock," starring Will Smith.

SUMMARY FOR WEEK OF JUNE 30 - JULY 6, 2008.

Finished second week of my four week training block (I'll increase mileage for three weeks then the fourth week is a recovery week) and ran a total of 55 miles that's my longest mileage week this year.

I'm currently 174 pounds on a six foot frame, my goal is to weigh 165 pounds for the 2008 Las Vegas Marathon. As my weekly mileage become longer I should have no problems meeting my weight goal, nevertheless, I still need to keep junk food under control and maintain a healthy diet.

I accomplished three sessions of weight circuit training and had increased the weights for the chest press and lat pull-down. I'm quite pleased with the results of my weight training as I'm much stronger now than last year.

I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-42 bpm. Although I've been sleeping well at nights I'm still enjoying short naps before work.

A short recap of last week's runs:
Monday: Medium-Long Run, Progressive, 14 miles.
Tuesday: Recovery Run, 5 miles.
Wednesday: Tempo Run, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium-Long Run, 11 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Recovery Run, 6 miles.
Total Weekly Mileage: 55 miles.

July 4th Weekend

Daily Quote:

"Running is a lot like life. Only 10 percent of it is exciting. 90 percent of it is slog and drudge."

--Dave Bedford, English distance runner

Today is an easy Recovery Run and ran earlier than normal so my wife wouldn't miss me.

8:00 a.m. Recovery Run. 6 miles. Life Fitness Treadmill set at 1% grade/elevation. All 6 miles were at 6.0 mph (Note: my maximum heart rate is 190 bpm). Average heart rate: 142 bpm. Cardiac Drift: 146 bpm. The batteries were dead in my Sony Sport CD Player and had to listen to the gym's droning electronic music noise that simply dulled my mind into a Zombie state. Body felt invigorated after the run, hence I immediately jumped into my Weight Circuit Program, which lasted the normal 30 minutes. I was able to get home before the wife awoke!

Tonight we'll be seeing the travelling "American Idol Show" at the Thomas & Mack Center, I'm not familiar with the singers as I never watched the show, nor television for that matter, but my wife is a HUGE fan!