A Little Extra Effort

Daily Quote:

"To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 to 4 quarts per hour. Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes."

--Christine Luff, About.com Guide to Running/Jogging

During my longer runs on the treadmill I tend to drink a small swallow of Gatorade every two miles, which works well for me; after a Long Run (17 miles or more) I usually lose a total of about two pounds of water weight and don't strive to maintain the exact starting weight after my run...I expect to be a little lighter. During my long runs on the roads I need more fluids due to the weather, but still drink every two miles, but larger swallows. I haven't developed a fluid plan for my upcoming ultra-marathon next April yet.

Today is my last hard run before Recovery Week and decided to give a little extra effort during my Medium-Long Run by adding two marathon pace miles, which is eight minute miles.

10:10 a.m. Medium-Long Run, Progressive. 14 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.4 mph (Pace, 9:22 minute miles), 6.5 mph (Pace, 9:14 minute miles), last two miles at marathon pace, 7.5 mph (Pace, 8:00 minute miles). Average heart rate: 148 bpm. Cardiac drift: 159 bpm. (Note: my maximum heart is 190 bpm). I was surprised how easy those last two marathon paced miles so early in my base building season, I'll have loads of confidence when I start training in September for the Las Vegas Marathon.

NIKE Air Span 4+

Daily Quote:

"NIKE Air Span 4+ is a great shoe - glad I bought them. The look and feel was great. The only thing is I wish they made them in a 13 1/2. When it comes to Nike, 13s are a little too tight and the 14s are just a little too big. I went with the 14 and am very happy, even though they are a tad loose. Other than that, they are great!"

-- Robert from Haymarket, Virginia

Today is my last day wearing New Balance 845, which served me well for the last 470 miles.

9:30 a.m. Recovery Run, 6 miles. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. (Pace, 9:31 minute miles). Average heart rate: 143 bpm. Cardiac Drift 146 bpm. (Note: my maximum heart rate is 190 bpm) Run went well, no aches, pain nor residual soreness from yesterday's Tempo Run. I'm A-O.K. for tomorrow's Medium-Long Run!

Normally on Thursday I would add a Weight Circuit Training after my run, but since I did weights early yesterday morning decided to find new running shoes.

Shopped at the Las Vegas Outlet Stores and found a fantastic deal at the NIKE Store, "NIKE Air Span 4+" for the low cost of $39.99, they would normally sell for $80, but NIKE is phasing them out. This isn't the first time I wore NIKE Air Span, I first wore them back in 1994 and am surprised they still fit well. I'll test them on my next Recovery Run on Saturday morning.

I'll be adding the NIKE Air Span 4+ to my rotation with "Brooks Adrenaline 6," which is also a stability shoe. I also have a pair of light "ASICS Gel-DS Trainers 13" for speedwork and races. Hopefully I won't need another pair of shoes until two months from now...Brooks Adrenaline already has 255 miles on them.

Faster Tempo Run

Daily Quote:

"I've always felt that long, slow distance produces long, slow
runners."

--Sebastian Coe

A day late with my weight circuit training and I got it done immediately after work.
2:10 a.m. Warmup, 10 minutes on the Elliptical. Weight Circuit Training, 35 minutes. Cooldown, 10 minutes on the upright stationary cycle.

Today is Wednesday, which is Tempo Run day! My morning heart rate is back down to 42 bpm and I feel bright eyed and bushy tailed. Decided to increase my tempo speed to 7.7 mph (7:48 minute miles) and as a precaution I'll keep the tempo distance short at 3 miles and the treadmill set at zero grade.

11:30 a.m. Life Fitness Treadmill set at a zero grade. Total Distance: 7 miles. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 3 miles at 7.7 mph (7:48 minute miles). Cool-down: 2 mile at 6.3 mph. Average heart rate: 159 bpm. Cardiac Drift: 177 bpm. (Note: My maximum heart rate is 190 bpm) Tough workout!! After my run I felt a happy and peaceful exhaustion as I returned home for a short nap before work.

Late Recovery Run

Daily Quote:

"Megarunners are another sub-group within the sport. They are known not for their speed or records but for the great number of marathons and ultramarathons they run. Henri Girault of Naintre, France, has run more than 200 races of 100 kilometers or more. American Norm Frank of Rochester, New York, has run more than 550 marathons and ultras. And Canadian Wally Herman of Ottawa has run more than 400 such races, including at least one marathon or ultra in every Canadian province and territory, every U.S. state and in more than 70 countries
worldwide."

--David Blaikie

My morning heart rate was a little high, 49 bpm, but not significant to have a total rest day, nevertheless, I was still tired from yesterday's 18-miler and spent most of the morning procrastinating on the computer, I waited until the very last minute to head for the gym.

12:00 p.m. Recovery Run, 6 miles. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. (Pace, 9:31 minute miles). Average heart rate: 145 bpm. Cardiac Drift 148 bpm. (Note: my maximum heart rate is 190 bpm) My training heart rates are o.k., but I really felt like curling in a ball and falling asleep.

I didn't have enough time to strength train and plan on doing my weight circuit training after work around 2:15 a.m.

18-Miler!

Daily Quote:

"The only way a rich man can be healthy is by exercise and
abstinence - living like a poor man."

--Sir William Temple

10:00 a.m. Long Run, Progressive. 18 miles. Life Fitness Treadmill set at a 1% grade. 4 miles at 6.3 mph, 4 miles at 6.4 mph, 4 miles at 6.5 mph, 4 miles at 6.6 mph, and last two miles at 6.7 mph. Average heart rate: 145 bpm. Cardiac Drift 154 bpm. The last mile was mentally tough to finish as my right ankle started to complain a little, but was still able to finish my goal of 18 miles. Next week will be a Recovery Week and won't be able to increase my Long Run until the next four week training block. I didn't need to listen to my CD Player as the front desk clerk/disc jockey played classic rock & roll over the speakers! A relief from the typical electronic music that they usually play.

The cab drivers have voted "NO" on Checker Cab's recent contract offer, it's now back to the negotiation table.

SUMMARY, JULY 28 - AUGUST 3, 2008

Daily Quote:

"Dividing up your run into smaller segments will make the distance feel much more manageable. For example, if you're running 20 miles, think, 'OK, it's four 5-mile runs.' At the start of each new segment, visualize yourself just starting out on a new run with fresh legs and just focus on getting to the end of that segment."

--Christine Luff, About.com Guide to Running.

I often use the above quotes tactic of breaking up the long run into smaller segments and does make the run mentally easier. My gym's treadmill auto-stops after 60 minutes and rather than get frustrated with resetting the treadmill, I use this time to mentally give me a pep talk for the next 60 minute segment.

Yesterday I ran my typical Recovery Run of six miles at at 6.3 mph (Pace, 9:31 minute miles) that went very well.

Today is a General Aerobic Run, Progressive. 8 miles. 10:00 a.m. Life Fitness Treadmill set at a 1% grade. 4 miles at 6.3 mph (Pace, 9:31 minute miles) and last four miles at 6.4 mph (Pace, 9:22 minute miles). Average heart rate: 143 bpm. Cardiac drift: 149 bpm. (Note: my maximum heart is 190 bpm). No aches nor pain and considering raising the mileage of next Sunday's General Aerobic Run to 9 miles.

SUMMARY FOR WEEK OF JULY 28 - AUGUST 3, 2008

Finished second week of four week training block (I'll increase mileage for three weeks then the fourth week is a recovery week) and ran a total of 64 miles. This is my highest weekly mileage this year! Again, I ran seven days last week. Only one more harder week then I can have a much needed recovery week.

I should note that today the Las Vegas Marathon is exactly 18 weeks away, but won't start marathon training until the beginning of September when I return to the roads and cooler temperatures, for now I'll continue building base miles on the treadmill. I won't be using the "FIRST Training Program" schedules of last Spring, I've decided to return to the "Advanced Marathoning" book's schedules (by Pfitzinger and Douglas) that was helpful in my accomplishing two Boston Qualifiers.

I lost THREE POUNDS last week, I'm now 173 pounds on a six foot frame. My plan was to lose only one pound per week as to avoid the dreaded yo-yo effect, but I'm not really complaining as the loss makes my reaching the 165 pound goal for the Las Vegas Marathon more of a reality.

I've accomplished three sessions of weight circuit training last week, which I believe has helped me to lose weight as well; I'm not lifting heavy weights for mass, but lighter weights and higher repetitions as to gain lean muscle and strength.

I've been averaging 7-8 hours of sleep nightly, with the occasional cat naps after hard workouts. My morning heart rates have remained low, about 39-41 bpm.

A short recap of last week's runs:
Monday: Long Run, Progressive, 17 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Tempo Run, 7 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium-Long Run, Progressive, 14 miles.
Saturday: Recovery Run, 6 miles.
Sunday: General Aerobic Run, Progressive, 8 miles.
Total Weekly Mileage: 64 miles.

Heat and Humidity Courtesy of the Treadmill

Daily Quote:

"As the mother of a 3-year-old with a busy professional life, Lewy Boulet does much of her training on the treadmill out of necessity. Daniels, who has researched treadmill running for more than 40 years, says this could help her in Beijing. 'One of the advantages of training on the treadmill is that it's always warm and humid,' he explains. 'You build up a little mini layer of hot, humid air right around your body after about 20 minutes, and the rest of the time you're just running in the heat and humidity. I don't care if the room is 70 degrees -- it's not 70 degrees right around your body.'"

--Article, "Beijing Bound," by Scott Douglas, "Running Times Magazine," September 2008, pg 46.

I often would use Christine Clark as an example of a Olympic runner utilizing the treadmill to great success, now I have the above example of Lewy Boulet too. Funny how I live in the dry, hot climate of Las Vegas, but train in the wet, humid conditions of my gym's treadmill!

10:00 a.m. Medium-Long Run, Progressive. 14 miles. Life Fitness Treadmill set at a 1% grade. 7 miles at 6.4 mph (Pace: 9:22 minute miles) and last 7 miles at 6.5 mph (9:14 minute miles). Average heart rate: 147 bpm. Cardiac drift: 155 bpm. (Note: my maximum heart is 190 bpm).

I felt strong with plenty of energy to even run longer! No complaints from my body, not even a whimper. Listened to the CD Clarence Clemons, "Temple of Soul - Live in Asbury Park Vol. II," which helped me finish with no negative thoughts. I'm looking forward to training easier with shorter runs this weekend and will be ready for my Long Run on Monday!