16 Miler!

Daily Quote:

"There are 5 physiological phases to training: Base Building, Strength Building, Speed Building, Taper/Race And Recovery. From your race date, work backwards to allow 2-3 weeks to taper prior to your race. Speed Building is 6-8 weeks. But, if you're attempting your first ultra, or you're doing an ultra just to finish and not for time or place, this phase can be eliminated - adding half the time to the Base Building and half to the Strength Building phases. The Strength Building phase is 8 weeks. Make the Base Building phase as long as possible."

--Neil L. Cook, BS, MS, Med

What better way to start a new four week training block--my longest run since the 2008 Boston Marathon, a 16 Miler!

10:45 a.m. Medium-Long Run, progressive. 16 miles. Life Fitness Treadmill set at a 1% grade. 5 miles at 6.3 mph, 5 miles at 6.4 mph, and 6 miles at 6.5 mph. Average heart rate: 156 bpm. Cardiac Drift: 167 bpm. Small swallow of Lemon-Lime Gatorade every two miles. I felt strong today, no aches nor pain, and didn't have any negative thoughts during my run, in fact I could have easily ran faster and farther...what a difference a Recovery Week makes in my training!!!

I ran the first hour without music, then after that hour listened to my new CD, Madonna's "Hard Candy." Music was fast paced and perfectly upbeat for my second half of my Medium-Long Run.

I just have enough time to munch on a Ham & Cheese Lean Pocket and then rush to work....

SUMMARY FOR JULY 14-20, 2008

Daily Quote:

At the same time as you are training your endocrine system to respond to stress, you need to train your mind to get an endurance attitude. Those same 25-30 mile long runs will do that. One needs to experience the fatigue, and develop the resolve to run on in spite of it, learning that by relaxing and concentrating on form, you can keep moving forward when any sensible person would have stopped.

--Karl King, Ultramarathoner

This weekend was rather expensive as we spent $1,700 on natural landscaping for our front yard, which included 20 tons of stones and several water stingy plants. Our home is more water efficient and will be economical in the long run as we do live in the desert. No more lawn mowing!! I was still able to get in two easy 5 milers on Saturday and Sunday that completes my Recovery Week.

SUMMARY FOR WEEK OF JULY 14-20, 2008

Finished fourth 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 only 44 miles. I'm looking forward to increasing my mileage this coming week as I feel I'm totally recovered from the last four weeks of tough training.

Not surprisingly, I gained one pound during Recovery Week, I'm now 176 pounds on a six foot frame. I hope to reach 165 pounds for the 2008 Las Vegas Marathon in December.

I accomplished three sessions of weight circuit training last week and plan on doing three sessions again this coming week.

I was able to sleep very well this week as my training was reduced and had plenty of time to sleep at least 7-8 hours per day. My morning heart rates were a bit high at the beginning of the week, but now I'm in my normal 38-42 bpm range. I'm ready to start hard training again.

Mileage for my last four week training block:
Week 1: 52 miles.
Week 2: 55 miles.
Week 3: 57 miles.
Week 4: Recovery Week: 44 miles.

A short recap of last week's runs:
Monday: General Aerobic Run, 9 miles.
Tuesday: Recovery Run, 5 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 5 miles.
Friday: General Aerobic Run, 7 miles.
Saturday: Recovery Run, 5 miles.
Sunday: Recovery Run, 5 miles.
Total Weekly Mileage: 44 miles.

2008 Boston Marathon Racers' Record Book

Daily Quote:

"A lot of sportswriting cliches are devoted to the idea that the underdog always has a chance. 'It ain't over 'till it's over.' 'On any given Sunday.' 'That's why they play the game.' While these lines have been worn out on baseball and football games, there may not be an athletic contest to which they better apply than the marathon. With the body being pushed to such extremes, the difference between the thrill of victory and the agony of defeat is the finest of lines, separated by one side stitch or muscle cramp or a second wind and stretched over 26.2 miles of unforgiving pavement."

--Marc Chalufour, Introduction from the "2008 Boston Marathon Racers' Record Book."

I was surprised this morning on receiving in my mailbox the unexpected bonus of a "2008 Boston Marathon Racers' Record Book!" What a nice souvenir of my Boston adventure!!

Today is a short General Aerobic Run as I'm in the middle of my Recovery Week.

9:30 a.m. General Aerobic Run. 7 miles. Life Fitness Treadmill set at a 1% grade. 3 miles at 6.3 mph and last four miles at 6.4 mph. Average heart rate: 142 bpm. Cardiac drift: 147 bpm. (Note: my maximum heart is 190 bpm). I had so much energy during my run I wanted to push myself, but I reigned myself back to my original plan of an easy General Aerobic Run as I must relax and totally recover before I start my next four week training block.

Another Shorter Recovery Run

Daily Quote:

I always feel bad when runners I coach seem ashamed to admit that they've been doing some of their runs on the treadmill. I explain to them that they should pat themselves on the back for making a smart decision. When the weather is hot and the humidity is high, the gym is a much safer place to do your workouts than the great outdoors. No one is going to win any medals for putting themselves at risk for dehydration, heat exhaustion, and other heat-related illnesses by running outside on a hot, humid day. If you run inside, you'll probably do a more quality run and, as an added bonus, there's no sunscreen required!

--Christine Luff, Running Guide at running.about.com

Another Shorter Recovery Run, I'm currently in the middle of my Recovery Week and my body is recovery very well as my morning heart rate has returned to 41 bpm! (my normal morning heart rates are in the 38-42 bpm range)

10:15 a.m. Recovery Run, 5 miles. Life Fitness Treadmill set at a 1% grade. All five miles at 6.2 mph. Average heart rate: 140 bpm. Cardiac Drift 144 bpm. (Note: my maximum heart rate is 190 bpm) My body is adapting to recovery so well I may need to raise the treadmill's speed to 6.3 mph for Recovery Runs as to keep my heart rate in the zone. Listened to Coldplay's "Viva La Vida" again during workout.

Immediately after running I headed straight for the machines and did my usual 30 minutes of Weight Circuit Training.

No Tempo Run Today

Daily Quote:

"We runners place so much emphasis on training that the recovery from an event is virtually ignored in the discussions. It is my opinion that you need to train your body, not *only* to withstand the event, but you need to train your body to *recover* from that event, too. Thus, you need to "train your recovery" just as you train your effort."

--Jay Hodde, Ultramarathoner

Wednesdays are normally my Tempo Runs, but due to my being in a Recovery Week I've opted for a General Aerobic Run done progressively.

9:45 a.m. General Aerobic Run. 8 miles. Life Fitness Treadmill set at a 1% grade. 2 miles @ 6.2 mph, 2 miles @ 6.3 mph, 2 miles @ 6.4 mph, and the last 2 miles @ 6.5 mph. Average heart rate: 149 bpm. Cardiac Drift: 155 bpm. I'm starting to feel like my old self, not dreading the workout and feeling strong and lively afterwards. My morning heart rate has improved as well, today it's 44 bpm. (Normally my morning heart rates are in the 38-42 bpm range).

Another factor that made today's run easier was last night I bought a new CD to listen during my workouts, Coldplay's "Viva La Vida" (or Death and All His Friends). The music is perfect for a Recovery Run or General Aerobic Run as it's not extremely fast paced, but rather moody and introspective yet delivers much punch as to be expected from a rock album. I was happily lost in the music as I pranced on the dreadmill.

Shorter Recovery Run

Daily Quote:

Don't be too proud to run very slowly in your recovery runs, as Kenya's runners are famous for doing. Even very slow running counts as pre-fatigued running practice that will yield improvements in your running economy, and running very slowly allows you to run longer without sabotaging your next key workout.

--Matt Fitzgerald

Today is a shorter Recovery Run than usual as I strive to fully recover this week and get my morning heart rates lower--today my morning heart rate was better, 49 bpm, but still room for improvement (My normal morning heart rates are around 38-42 bpm).

9:15 a.m. Recovery Run, 5 miles. Life Fitness Treadmill set at a 1% grade. All five miles at 6.2 mph. Average heart rate: 142 bpm. Cardiac Drift 147 bpm. (Note: my maximum heart rate is 190 bpm) No aches nor pain, but I did get dizzy as I tried to watch "Escape to Alcatraz Triathlon" on the gym's console above the treadmills. I feel like such a wimp when I suffer from motion sickness!

Begin Recovery Week!

Daily Quote:

"Step cycles are two-to four-week blocks of training in which your training load steadily increases until the final week, when it is cut back for recovery. Like the hard-easy rule, step cycles allow you to train harder when you mean to train hard, yet also absorb your hard training more fully, than when your training load is less varied."

--Matt Fitzgerald

My morning heart rate is still a little high when I awoke, my wakeup heart rate today was 55 bpm, normally it's between 38-42 bpm. Hopefully this week my recovery will produce a result of a lower morning heart rates and less symptoms of overtraining.

Today is the first day of my fourth week training block, which is a much needed Recovery Week. Mondays are normally my Medium-Long Runs and eventually Long Runs, but today will be a General Aerobic Run of nine miles that will be my longest run for this week!

9:30 a.m. General Aerobic Run. 9 miles. Life Fitness Treadmill set at 1% grade. 5 miles at 6.3 mph and last four miles at 6.4 mph. Average heart rate: 144 bpm. Cardiac drift: 150 bpm. (Note: my maximum heart is 190 bpm). I felt energized after my run, not as tired, nor needing a nap.