Daily Quote: "Consume easily digested foods such as instant oatmeal, bananas, and energy bars in your pre-race meal. If you eat your pre-race meal within an hour of the race, it should contain no more than five hundred calories. --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"
My morning heart rate has returned to the acceptable level of 42 bpm, which means I'll be able to run today with confidence.
Today is my first General Aerobic Run done on the roads this fall! I didn't realize when I started my run today that it would get so hot, so fast. I started at 88 degrees and the run ended at 95 degrees, which affected my pace tremendously, if I had known the temperature was going to be this high I would have ran on the treadmill. Eventually, the temperatures reached 105 degrees today in Vegas. I can hardly wait for cooler temperatures!!
9:00 a.m. General Aerobic Run. 9 miles. Time, 1:28. Overall Pace, 9:50 minute per mile pace. Out and Back on Torrey Pines Road which partially traverses the upcoming 2008 Las Vegas Marathon. Average heart rate 149 bpm. Cardiac Drift 161 bpm. I brought two bottles of Gatorade, which was plenty for a nine miler, and easily emptied the bottles before I reached home. I was very hot when I arrived home, took a nice shower, and then immediately took an hour nap.
SUMMARY FOR SEPTEMBER 1-7, 2008
Only 13 weeks until the 2008 Las Vegas Marathon! I accomplished 75 miles last week, which is my highest weekly mileage this year!! I had scheduled more mileage, but by the weekend I was exhausted and didn't accomplish my second "double" run. Hopefully next week I'll increase my mileage again.
I did lose two pounds last week and I'm now 174 pounds on a six foot frame. I'm still striving to reach my race goal weight of 165 pounds before the 2008 Las Vegas Marathon. Only nine more pounds to go!
I was able to do three sessions of weight circuit training last week, but still having problems squeezing everything I want to accomplish...once my mileage reaches 80+ weekly mileage I may need to decrease my weight sessions to twice a week.
My sleeping patterns have remained stable, 7-8 hours of sleep nightly, but my morning heart rates were high from Thursday-Saturday, probably due to my hard training and stresses at work. I will keep a close monitor on my condition so I don't overtrain like I did last year.
A short recap of last week's mileage:
Monday: Long Run, 20 miles on the treadmill.
Tuesday: Doubles: AM, 5 miles Recovery Run. PM, 6 miles Recovery Run. Both on the treadmill.
Wednesday: Tempo Run, 7 miles on the treadmill.
Thursday: Recovery Run, 6 miles on the roads.
Friday: Medium-Long Run, 16 miles on the treadmill.
Saturday: Recovery Run, 6 miles on the treadmill.
Sunday: General Aerobic Run, 9 miles on the roads.
Total Weekly Mileage: 75 miles.
Sunday, September 7, 2008
Saturday, September 6, 2008
Failed "Doubles"
Daily Quote: Eat your pre-race meal at least an hour beforehand. Avoid mile and lactose, as well as highly fibrous foods, for at least twenty-four hours prior. --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"
Today I had planned to run "doubles" once immediately after work and later after sleeping. Tough motivating myself to enter the gym as I had finished a Medium Long Run of 16 miles about 14 hours earlier and was very tired.
2:15 a.m. After work. Recovery Run. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. (Pace, 9:31 minute miles). Average heart rate: 144 bpm. Cardiac Drift 149 bpm. (Note: my maximum heart rate is 190 bpm) Not surprisingly my heart rates were a little high for a Recovery Run considering the long day I had; a previous 16 miler and working for 12 hours. After my run I dragged myself to the weights and did my circuit training that lasted approximately 35 minutes. I was bone tired when I came home and literally crashed in my bed!
I awoke ten hours later at 1:00 p.m.!!! My morning (or in this case, afternoon) heart rate was 51 bpm, which is much higher than my usual 39-42 bpm morning heart rates. I took this as a clue that I shouldn't be doing my second run for the day and opted to rest instead. It's very tough for me to cancel a run as I tend to be too structured and goal oriented for my own good, but I know if I don't listen to my body I won't improve, or worse, I'll get injured.
I have planned a General Aerobic Run tomorrow, but will try and be flexible if my morning heart rate demands it; I might just do a very easy Recovery Run instead. I know, I know, tomorrow I could also take a total rest day too, which would break my current running streak...
Today I had planned to run "doubles" once immediately after work and later after sleeping. Tough motivating myself to enter the gym as I had finished a Medium Long Run of 16 miles about 14 hours earlier and was very tired.
2:15 a.m. After work. Recovery Run. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. (Pace, 9:31 minute miles). Average heart rate: 144 bpm. Cardiac Drift 149 bpm. (Note: my maximum heart rate is 190 bpm) Not surprisingly my heart rates were a little high for a Recovery Run considering the long day I had; a previous 16 miler and working for 12 hours. After my run I dragged myself to the weights and did my circuit training that lasted approximately 35 minutes. I was bone tired when I came home and literally crashed in my bed!
I awoke ten hours later at 1:00 p.m.!!! My morning (or in this case, afternoon) heart rate was 51 bpm, which is much higher than my usual 39-42 bpm morning heart rates. I took this as a clue that I shouldn't be doing my second run for the day and opted to rest instead. It's very tough for me to cancel a run as I tend to be too structured and goal oriented for my own good, but I know if I don't listen to my body I won't improve, or worse, I'll get injured.
I have planned a General Aerobic Run tomorrow, but will try and be flexible if my morning heart rate demands it; I might just do a very easy Recovery Run instead. I know, I know, tomorrow I could also take a total rest day too, which would break my current running streak...
Friday, September 5, 2008
More on "Gaiters"
Daily Quote: "Try wearing gaiters (fabric coverings for the ankles and lower legs) to keep pebbles and twigs out of your shoes. You can find gaiters at most outdoor retail stores. You can also purchase trail-running shoes with integrated gaiters." --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"
The above quote is more informative about gaiters than the previous "Runner's World" quote I posted on August 15th called, "Lightweight Gaiters." I like the idea of trail-running shoes with integrated gaiters, I have plenty of time before "Labor of Love 50k" to do more research and find the best deal.
Today is my scheduled Medium-Long Run and I'll strive to keep the distance and speed the same as last time; this is a precaution as my body adapts to running on the roads and doing doubles as well. Baby steps, baby steps.
10:30 a.m. Medium-Long Run, 16 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.4 mph (Pace, 9:22 minute miles), 6 miles at 6.5 mph (Pace, 9:14 minute miles), last three miles at marathon pace, 7.5 mph (Pace, 8:00 minute miles). Average heart rate: 150 bpm. Cardiac drift: 162 bpm. (Note: my maximum heart is 190 bpm). My right ankle had a slight ache after my run and did treat the whole foot with RICE therapy...thankfully I have two easy Recovery Runs on the roads planned for the weekend.
I received this month's "Running Times Magazine" in the mail and look forward to devouring the articles tonight at work.
The above quote is more informative about gaiters than the previous "Runner's World" quote I posted on August 15th called, "Lightweight Gaiters." I like the idea of trail-running shoes with integrated gaiters, I have plenty of time before "Labor of Love 50k" to do more research and find the best deal.
Today is my scheduled Medium-Long Run and I'll strive to keep the distance and speed the same as last time; this is a precaution as my body adapts to running on the roads and doing doubles as well. Baby steps, baby steps.
10:30 a.m. Medium-Long Run, 16 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.4 mph (Pace, 9:22 minute miles), 6 miles at 6.5 mph (Pace, 9:14 minute miles), last three miles at marathon pace, 7.5 mph (Pace, 8:00 minute miles). Average heart rate: 150 bpm. Cardiac drift: 162 bpm. (Note: my maximum heart is 190 bpm). My right ankle had a slight ache after my run and did treat the whole foot with RICE therapy...thankfully I have two easy Recovery Runs on the roads planned for the weekend.
I received this month's "Running Times Magazine" in the mail and look forward to devouring the articles tonight at work.
Thursday, September 4, 2008
Return to the Roads!
Daily Quote: "Train at your goal pace. It there's a certain time you want to achieve in a race (such as a four-hour marathon), figure out the pace you need to sustain to achieve it (in this case 9:09 per mile) and include workouts at this pace as a regular part of your training." --Bill Bowerman
Today I ran on the roads! I live only two blocks from the "Las Vegas Marathon" route and in the past have trained on it frequently, I'll undoubtedly do the same strategy this fall.
9:00 a.m. Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. Out and back on Lanning Route (partially traverses the "Las Vegas Marathon" route on Torrey Pines). Warm, 83 degrees with 6 mph wind. (Note: my maximum heart rate is 190 bpm) Average heart rate: 141 bpm. Cardiac drift. 145 bpm. Ran very slowly as to gradually adapt to the harder road surface. No aches nor pain, but could have brought extra fluids as I downed the small bottle of water before the three mile mark. Las Vegas will eventually get cooler during the month of September and the sooner the better!
I'll be easing into road work with my Recovery Runs first, then next week my General Aerobic Runs, the last to be added will be the Medium-Long Runs and Long Runs. Hopefully, by October most of my runs will be on the roads. I will keep my future speedwork training on the treadmill where I can control all the variables.
I have to admit, it's so much easier just to step out my front door and run, rather than having to travel to my gym's treadmills and changing clothes...I'll save at least a half-hour every day! I need to figure when to squeeze in my weight circuit training, maybe after work at 2:00 a.m.
Last night finished reading, "50/50: Secrets I Learned Running 50 Marathons in 50 days -- and How You Too Can Achieve Super Endurance," by Dean Karnazes, which was a wonderful book chock full of helpful suggestions, hints and ideas. In the future I'll post a daily quote from the book.
Today I ran on the roads! I live only two blocks from the "Las Vegas Marathon" route and in the past have trained on it frequently, I'll undoubtedly do the same strategy this fall.
9:00 a.m. Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. Out and back on Lanning Route (partially traverses the "Las Vegas Marathon" route on Torrey Pines). Warm, 83 degrees with 6 mph wind. (Note: my maximum heart rate is 190 bpm) Average heart rate: 141 bpm. Cardiac drift. 145 bpm. Ran very slowly as to gradually adapt to the harder road surface. No aches nor pain, but could have brought extra fluids as I downed the small bottle of water before the three mile mark. Las Vegas will eventually get cooler during the month of September and the sooner the better!
I'll be easing into road work with my Recovery Runs first, then next week my General Aerobic Runs, the last to be added will be the Medium-Long Runs and Long Runs. Hopefully, by October most of my runs will be on the roads. I will keep my future speedwork training on the treadmill where I can control all the variables.
I have to admit, it's so much easier just to step out my front door and run, rather than having to travel to my gym's treadmills and changing clothes...I'll save at least a half-hour every day! I need to figure when to squeeze in my weight circuit training, maybe after work at 2:00 a.m.
Last night finished reading, "50/50: Secrets I Learned Running 50 Marathons in 50 days -- and How You Too Can Achieve Super Endurance," by Dean Karnazes, which was a wonderful book chock full of helpful suggestions, hints and ideas. In the future I'll post a daily quote from the book.
Wednesday, September 3, 2008
The Blahs
Daily Quote: "Treat yourself as an experiment of one. Don't blindly copy the way others train. Try new workouts and methods often; keep those that work for you and discard the rest." --Bill Bowerman
This morning I awoke with the blahs, which was a general feeling of discomfort and dissatisfaction with life in general. Cab business is very slow and was only able to have five rides for the whole 12-hour shift! I can't remember when I had so few rides in a day, I'm not even making minimum wage. I've been driving a cab for 18 years and may be forced to find some other work, that might be a good idea anyway due to the threat of a strike at Checker Cab Company. I procrastinated most of the morning reading blogs on the computer before I left for the gym at 12:00 p.m.
12:15 p.m. Tempo Run. 7 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 3 miles at 7.8 mph (7:42 minute miles). Cool-down: 2 mile at 6.3 mph. Average heart rate: 159 bpm. Cardiac Drift: 181 bpm. (Note: My maximum heart rate is 190 bpm) Tough workout! This hard workout had me forgetting my troubles and was much needed as afterwards the run lifted my mood tremendously! Just what the doctor ordered!! I have no doubts if it wasn't for running I'd be in a deep state of depression.
Wednesday nights are usually the slowest night of the week, but can't imagine it'll be slower than last night. Oh well, during vacation had bought the book, "50/50: Secrets I Learned Running 50 Marathons in 50 days -- and How You Too Can Achieve Super Endurance," by Dean Karnazes and should be able to finish the book tonight.
I need to eat my usual quick lunch on the way to work, which is a "Lean Pocket;" today's pocket is Chicken Parmesan. I still eat every three hours a small meal of 250-350 calories.
This morning I awoke with the blahs, which was a general feeling of discomfort and dissatisfaction with life in general. Cab business is very slow and was only able to have five rides for the whole 12-hour shift! I can't remember when I had so few rides in a day, I'm not even making minimum wage. I've been driving a cab for 18 years and may be forced to find some other work, that might be a good idea anyway due to the threat of a strike at Checker Cab Company. I procrastinated most of the morning reading blogs on the computer before I left for the gym at 12:00 p.m.
12:15 p.m. Tempo Run. 7 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 3 miles at 7.8 mph (7:42 minute miles). Cool-down: 2 mile at 6.3 mph. Average heart rate: 159 bpm. Cardiac Drift: 181 bpm. (Note: My maximum heart rate is 190 bpm) Tough workout! This hard workout had me forgetting my troubles and was much needed as afterwards the run lifted my mood tremendously! Just what the doctor ordered!! I have no doubts if it wasn't for running I'd be in a deep state of depression.
Wednesday nights are usually the slowest night of the week, but can't imagine it'll be slower than last night. Oh well, during vacation had bought the book, "50/50: Secrets I Learned Running 50 Marathons in 50 days -- and How You Too Can Achieve Super Endurance," by Dean Karnazes and should be able to finish the book tonight.
I need to eat my usual quick lunch on the way to work, which is a "Lean Pocket;" today's pocket is Chicken Parmesan. I still eat every three hours a small meal of 250-350 calories.
Tuesday, September 2, 2008
First "Doubles" of the Year!
Daily Quote: "Practice rational goal setting. Set goals that you are confident you can attain, but aren't certain you can attain." --Bill Bowerman
This early morning I decided to attempt my first "Doubles" (run twice in one day) for the year. Getting motivated to enter the gym wasn't easy as I had finished a 20 miler just 13 hours ago.
2:15 a.m. Recover Run. Life Fitness Treadmill set at a 1% grade. 5 miles @ 6.5 mph. (9:14 minute miles). Average heart rate: 142 bpm. Cardiac Drift: 146 bpm. Immediately after run went and did my normal routine of weight circuit training that lasted about 35 minutes. I was pleasantly tired and upbeat after I left the gym...slept soundly for eight hours.
My morning heart rate was 145 bpm, a little higher morning heart rate for me, but not high enough to abort my second run for the day.
12: 15 p.m. Recovery Run. Life Fitness Treadmill set at a 1% grade. 6 miles @ 6.5 mph. (9:14 minute miles). Average heart rate 147 bpm. Cardiac Drift: 150 bpm. I was totally exhausted after my run and did feel a little soreness in my legs, my left arm was still sore from lifting weights this morning as well. Hopefully I'll be fully recovered to do a Tempo Run tomorrow.
This early morning I decided to attempt my first "Doubles" (run twice in one day) for the year. Getting motivated to enter the gym wasn't easy as I had finished a 20 miler just 13 hours ago.
2:15 a.m. Recover Run. Life Fitness Treadmill set at a 1% grade. 5 miles @ 6.5 mph. (9:14 minute miles). Average heart rate: 142 bpm. Cardiac Drift: 146 bpm. Immediately after run went and did my normal routine of weight circuit training that lasted about 35 minutes. I was pleasantly tired and upbeat after I left the gym...slept soundly for eight hours.
My morning heart rate was 145 bpm, a little higher morning heart rate for me, but not high enough to abort my second run for the day.
12: 15 p.m. Recovery Run. Life Fitness Treadmill set at a 1% grade. 6 miles @ 6.5 mph. (9:14 minute miles). Average heart rate 147 bpm. Cardiac Drift: 150 bpm. I was totally exhausted after my run and did feel a little soreness in my legs, my left arm was still sore from lifting weights this morning as well. Hopefully I'll be fully recovered to do a Tempo Run tomorrow.
Monday, September 1, 2008
First Day of Marathon Training!
Daily Quote: "Obey the hard-easy rule. You'll build fitness faster if you do three hard runs and three easy runs per week (for example) than if you do six moderate runs." --Bill Bowerman
I've finished my base building and today is my first day of marathon training!! I have 14 weeks until the 2008 Las Vegas Marathon on Sunday, December 7th.
What better way to start my marathon training, but with a Long Run.
Long Run, 20 miles. Life Fitness Treadmill set at a 1% grade. 10 miles at 6.6 mph (9:06 minute miles) and 10 miles at 6.7 mph. (8:57 minute miles) Average heart rate: 149 bpm. Cardiac Drift: 157 bpm. Gym was hot today and I was soaking wet from persperation. No aches nor pain and all systems are GO!
I hope to improve my performance from last year by having as many more 20+ miles than last year's training, but will listen to my body and will take the necessary precautions to insure I'll reach the starting line fit, healthy and uninjured.
I've been having problems with my internet connections and have been very frustrated with Cox Communications as they are impossible to communicate via phone. My patience is thin as I have so little time between training and work.
I've finished my base building and today is my first day of marathon training!! I have 14 weeks until the 2008 Las Vegas Marathon on Sunday, December 7th.
What better way to start my marathon training, but with a Long Run.
Long Run, 20 miles. Life Fitness Treadmill set at a 1% grade. 10 miles at 6.6 mph (9:06 minute miles) and 10 miles at 6.7 mph. (8:57 minute miles) Average heart rate: 149 bpm. Cardiac Drift: 157 bpm. Gym was hot today and I was soaking wet from persperation. No aches nor pain and all systems are GO!
I hope to improve my performance from last year by having as many more 20+ miles than last year's training, but will listen to my body and will take the necessary precautions to insure I'll reach the starting line fit, healthy and uninjured.
I've been having problems with my internet connections and have been very frustrated with Cox Communications as they are impossible to communicate via phone. My patience is thin as I have so little time between training and work.
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