Daily Quote: "One of the best ways to adapt your training for improved performance is to identify and attack a weak link in your fitness. Most runners have a clear sense of their greatest fitness weakness. Usually it's one of three things: lack of speed, lack of endurance, or lack of race fitness (or the ability to sustain faster speeds for prolonged periods of time). For me, unfortunately, it's sometimes all three. What are your fitness weaknesses?" ----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!"
I believe my current weakness is a lack of speed, I haven't ran a 5k or 10k race in months! I'm seriously considering a 5k race next month, maybe the "Danny Gans Champions for Life 5k" on October 11th? Next week I'll start doing some intervals at my planned 5k race speed.
Today is the first day of my Recovery Week, normally Mondays are my Long Runs, but today it'll be a Medium-Long Run and will be my longest run for the week.
9:00 a.m. Medium-Long Run. 15 miles. Life Fitness Treadmill set at a 1% grade. 5 miles @ 6.6 mph, 6 miles @ 6.7 mph. Last 4 miles @ marathon pace, 7.5 mph. Average heart rate: 151 bpm. Cardiac drift: 159 bpm. I was torn whether to add marathon pace miles today due to being Recovery Week, but I was feeling really strong and decided to go with the flow. I didn't have any aches nor pain and wasn't even tired! I didn't need a nap before work and spent time catching up on all my friends' blogs.
Monday, September 15, 2008
Sunday, September 14, 2008
12 Weeks Until the Marathon
Daily Quote: "Get some sleep and enjoy your rest week. Rest weeks can be SLOW good." --Beachrunner411's comment to Allen's Old Man Running blog.
I'll be starting my Recovery Week next week and found Beachrunner's "Rest weeks can be SLOW good" comment as clever, indeed rest weeks are slow and so good.
This weekend were very short and easy, which is normal in my marathon training as I don't wish my wife to feel deprived on our days off...I hope to keep all my hard runs during the weekdays.
Yesterday was a Recovery run of 6 miles, today was a General Aerobic Run of 9 miles.
9:30 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. Clear, 79 degrees with winds NE at 5 mph. Average heart rate 149 bpm. Cardiac Drift 161 bpm. Brought one bottle of Lemon-Lime Gatorade; I'm getting very tired of the same flavor, maybe next week I'll purchase Fruit Punch Gatorade for a change. I'm starting to make friends with the chained dog at the corner of Torrey Pines Road and Alta Road, he recognizes me and no longer barks as I give him cooing sounds...maybe I'll give him a dog biscuit during one of my future runs.
SUMMARY FOR SEPTEMBER 8-14, 2008
I have 12 weeks until the 2008 Las Vegas Marathon! I accomplished 82 miles last week, which is the highest weekly mileage this year!! My last three weeks have been very strenuous and I'm looking forward to starting my Recovery Week tomorrow.
I lost two pounds last week, I'm now 172 pounds on a six foot frame. I'm still striving to reach my racing weight of 165 pounds. Only seven more pounds to lose!!
I was only able to accomplish two sessions of weight circuit training last week, but during Recovery Week I should be able to fufill three sessions of weight circuit training. I don't know how I'll be able to continue my weightlifting when my mileage continues to climb, I don't have enough hours in the day to do everything I want.
Thankfully, my sleeping patterns have remained stable, 7-8 hours nightly, and my morning heart rates average between 40-45 bpm.
A short recap of last week's mileage:
Monday: Long Run on the treadmill, 20 miles.
Tuesday: Doubles on the roads, AM: 5 miles; PM: 6 miles.
Wednesday: Tempo run on the treadmill, 8 miles.
Thursday: Doubles on the road, AM: 6 miles; PM: 6 miles.
Friday: Medium-Long Run on the treadmill, 16 miles.
Saturday: Recovery Run on the roads, 6 miles.
Sunday: General Aerobic Run on the roads, 9 miles.
Total Weekly Mileage: 82 miles!
Friday, September 12, 2008
Faster Medium-Long Run
Daily Quote: "Throw the notion of three large meals a day out the window -- it doesn't work for runners. You need more calories during the day than sedentary people, so it's better to spread them out with a small meal every three to four hours. You'll find that eating mini meals will help maintain your energy levels throughout the day." --Christine Luff, about.com running/jogging guide.
The above quote is so very true! I've been eating small meals every 3-4 hours ever since I read Bill Phillip's book, "Body For Life," several years ago and find that my energy levels are high throughout the day, even after a Long Run during the morning hours. Food is our fuel and during my marathon training I rarely feel I'm running close to empty. During my marathon training I would like to lose 1-2 pounds per week and reach my racing weight of 165 pounds, but it's not something I dwell, I know I'll gradually lose weight because of my higher mileage.
Today is the same Medium-Long mileage as last week, 16 miles, but at a little faster pace.
10:00 a.m. Medium-Long Run, 16 miles. Time, 2:14. Life Fitness Treadmill set at a 1% grade. 13 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: 151 bpm. Cardiac drift: 164 bpm. (Note: my maximum heart is 190 bpm). Strong and tiring effort. No aches nor pain like last week's Medium-Long Run and I'm bubbling over with confidence for the 2008 Las Vegas Marathon!! Next week I'm planning on a much needed Recovery Week.
The above quote is so very true! I've been eating small meals every 3-4 hours ever since I read Bill Phillip's book, "Body For Life," several years ago and find that my energy levels are high throughout the day, even after a Long Run during the morning hours. Food is our fuel and during my marathon training I rarely feel I'm running close to empty. During my marathon training I would like to lose 1-2 pounds per week and reach my racing weight of 165 pounds, but it's not something I dwell, I know I'll gradually lose weight because of my higher mileage.
Today is the same Medium-Long mileage as last week, 16 miles, but at a little faster pace.
10:00 a.m. Medium-Long Run, 16 miles. Time, 2:14. Life Fitness Treadmill set at a 1% grade. 13 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: 151 bpm. Cardiac drift: 164 bpm. (Note: my maximum heart is 190 bpm). Strong and tiring effort. No aches nor pain like last week's Medium-Long Run and I'm bubbling over with confidence for the 2008 Las Vegas Marathon!! Next week I'm planning on a much needed Recovery Week.
Thursday, September 11, 2008
Second "Doubles" this Week!
Daily Quote: "To assist you in your weight loss efforts, make an effort to eat breakfast every morning and be sure to include protein and fiber. If you're pressed for time, try eating something quick like cereal and milk, peanut butter on toast, or cottage cheese and fruit. And remember, if you eat breakfast, you have a greater chance of burning off calories (during a run, for instance!) since you're consuming them early in the day." --Christine Luff, about.com running/jogging guide.
I normally eat Cheerios topped with fruit (often bananas, sometimes frozen berries) and skim milk for breakfast about an hour before my run, it works for me, but we're all an experiment of one, it might not work for you.
Today I attempt two "Doubles," for the first time this year. I won't be doing any weight lifting during these Recovery Runs as to keep my easy days, EASY.
2:20 a.m. After work. Recovery Run. Out and back to Lindell Road, which partially traverses the "Las Vegas Marathon" route. Cooler, 72 degrees with 5 mph winds. 6 miles. Time, 57:18. Pace, 9:33 minute miles. I didn't wear my heart rate monitor as I wanted to run without any distractions concerning time and effort. I had a stressful work night and this late, cooler night run under a clear sky was very relaxing. I could get used to this!!
Slept 7 hours. A very deep sleep. Morning heart rate was 40 bpm. Had my Cheerios and caught up on a few fellow bloggers.
11:00 a.m. Recovery Run. 6 miles. Time, 58:00. Out and back on Charleston Boulevard. 77 degrees with 8 mph winds. Average heart rate: 142 bpm. Cardiac Drift: 148 bpm. Charleston Boulevard is the main route to Red Rock Canyon. Partly Cloudy, 84 degrees, winds east at 6 mph. Body feels great after the run, no aches, nor pain, and doesn't feel like I ran twice today already!! Maybe next week attempt to run another set of "doubles??"
I normally eat Cheerios topped with fruit (often bananas, sometimes frozen berries) and skim milk for breakfast about an hour before my run, it works for me, but we're all an experiment of one, it might not work for you.
Today I attempt two "Doubles," for the first time this year. I won't be doing any weight lifting during these Recovery Runs as to keep my easy days, EASY.
2:20 a.m. After work. Recovery Run. Out and back to Lindell Road, which partially traverses the "Las Vegas Marathon" route. Cooler, 72 degrees with 5 mph winds. 6 miles. Time, 57:18. Pace, 9:33 minute miles. I didn't wear my heart rate monitor as I wanted to run without any distractions concerning time and effort. I had a stressful work night and this late, cooler night run under a clear sky was very relaxing. I could get used to this!!
Slept 7 hours. A very deep sleep. Morning heart rate was 40 bpm. Had my Cheerios and caught up on a few fellow bloggers.
11:00 a.m. Recovery Run. 6 miles. Time, 58:00. Out and back on Charleston Boulevard. 77 degrees with 8 mph winds. Average heart rate: 142 bpm. Cardiac Drift: 148 bpm. Charleston Boulevard is the main route to Red Rock Canyon. Partly Cloudy, 84 degrees, winds east at 6 mph. Body feels great after the run, no aches, nor pain, and doesn't feel like I ran twice today already!! Maybe next week attempt to run another set of "doubles??"
Wednesday, September 10, 2008
Hard Day!
Daily Quote: "Don't try to continue training as normal when experiencing signs of overtraining syndrome, including persistent fatigue, declining performance, lasting muscle soreness, and low motivation. ----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!"
2:10 a.m. After work. Warm-up, 10 minutes on the upright stationary cycle. Weight Circuit Training, 35 minutes. Cool-down, 10 minutes on the elliptical. Today is an experiment, can I do weight lifting after work, and still have a hard running workout when I awake? Last week my weight training was done during "doubles," which consisted of two easy Recovery Runs and was very close to overtraining. This week I won't do weight training during a Recovery Day, but when I'm running once during the day with a hard running workout. I need to keep those easy days, EASY, and the hard days, HARD!
Slept eight hours, morning heart rate 42 bpm. Body feels fine, no ill effects from this morning's workout. I am paying attention to Karnazes in today's above quote, I don't have persistent fatigue nor lasting muscle soreness, plus my motivation is high to improve my Tempo Run performance today! I'll now attempt a vigorous Tempo Run.
12:00 p.m. Tempo Run, 8 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 4 miles at 7.8 mph (7:42 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 163 bpm. Cardiac Drift: 184 bpm. (Note: My maximum heart rate is 190 bpm) Last week I ran three miles at 7.8 mph, today I pushed myself to go four miles and I was really suffering...felt like I was running a 5k race. During my last two cool-down miles the time seemed to go so very slowly as I wanted to get off that treadmill belt as soon as possible. I'm bone tired and don't look forward to leaving for work...it's going to be a long 12-hours in the cab tonight!
2:10 a.m. After work. Warm-up, 10 minutes on the upright stationary cycle. Weight Circuit Training, 35 minutes. Cool-down, 10 minutes on the elliptical. Today is an experiment, can I do weight lifting after work, and still have a hard running workout when I awake? Last week my weight training was done during "doubles," which consisted of two easy Recovery Runs and was very close to overtraining. This week I won't do weight training during a Recovery Day, but when I'm running once during the day with a hard running workout. I need to keep those easy days, EASY, and the hard days, HARD!
Slept eight hours, morning heart rate 42 bpm. Body feels fine, no ill effects from this morning's workout. I am paying attention to Karnazes in today's above quote, I don't have persistent fatigue nor lasting muscle soreness, plus my motivation is high to improve my Tempo Run performance today! I'll now attempt a vigorous Tempo Run.
12:00 p.m. Tempo Run, 8 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 4 miles at 7.8 mph (7:42 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 163 bpm. Cardiac Drift: 184 bpm. (Note: My maximum heart rate is 190 bpm) Last week I ran three miles at 7.8 mph, today I pushed myself to go four miles and I was really suffering...felt like I was running a 5k race. During my last two cool-down miles the time seemed to go so very slowly as I wanted to get off that treadmill belt as soon as possible. I'm bone tired and don't look forward to leaving for work...it's going to be a long 12-hours in the cab tonight!
Tuesday, September 9, 2008
No Weight Circuit Training Today
Daily Quote: "Stop running whenever you experience dizziness, light-headedness, confusion, or blurred vision--all of which are symptoms of heat illness and severe dehydration." --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 plan on doing "doubles" as both runs will be on the roads and won't be visiting the gym for my usual weight circuit training. I also wondered if the stress of lifting weights and doing doubles is too much work for a recovery day, which was why I was so close to overtraining last week. Live and learn. Tomorrow after work I hope to squeeze in a session of weight circuit training.
2:25 a.m. After work. Recovery Run. 5 miles. Time, 47:40. Pace, 9:32 minutes per miles. Out and back on Charleston Boulevard. 77 degrees with 8 mph winds. Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon and is a constant uphill climb, but made the return trip feel very easy as I felt I was flying downhill. Overdid the run downhill and after my run both calves were complaining.
Slept 7 hours. Morning heart rate: 42 bpm. Body feels good, calves are not complaining now, and I feel eager for my second run. Small breakfast of Cheerios and bananas with skim milk.
10:45 a.m. Recovery Run. 6 miles. Time, 58:30. Pace, 9:45 minutes per mile. Out and back on Lindell Road. 84 degrees with 6 mph winds. Average heart rate 144 bpm. Cardiac drift 151 bpm. Wore my one bottle holster filled with water, later wished I carried Gatorade instead, a pretty warm and toasty run. No aches nor pain, but did feel extremely tired. After a shower, took an hour nap before work.
Today I plan on doing "doubles" as both runs will be on the roads and won't be visiting the gym for my usual weight circuit training. I also wondered if the stress of lifting weights and doing doubles is too much work for a recovery day, which was why I was so close to overtraining last week. Live and learn. Tomorrow after work I hope to squeeze in a session of weight circuit training.
2:25 a.m. After work. Recovery Run. 5 miles. Time, 47:40. Pace, 9:32 minutes per miles. Out and back on Charleston Boulevard. 77 degrees with 8 mph winds. Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon and is a constant uphill climb, but made the return trip feel very easy as I felt I was flying downhill. Overdid the run downhill and after my run both calves were complaining.
Slept 7 hours. Morning heart rate: 42 bpm. Body feels good, calves are not complaining now, and I feel eager for my second run. Small breakfast of Cheerios and bananas with skim milk.
10:45 a.m. Recovery Run. 6 miles. Time, 58:30. Pace, 9:45 minutes per mile. Out and back on Lindell Road. 84 degrees with 6 mph winds. Average heart rate 144 bpm. Cardiac drift 151 bpm. Wore my one bottle holster filled with water, later wished I carried Gatorade instead, a pretty warm and toasty run. No aches nor pain, but did feel extremely tired. After a shower, took an hour nap before work.
Monday, September 8, 2008
ANOTHER 20-Miler!
Daily Quote: "Train properly for the race so your body is accustomed to the level of exertion that will be called for. For example, complete at least one training run of twenty miles or more before running a full marathon." --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!"
I have completed my second 20-miler for the "2008 Las Vegas Marathon" training. This week a little more effort as my last mile was at marathon pace, which is 8:00 minute per mile pace. I'll be adding more marathon pace miles throughout my upcoming training.
8:15 a.m. Long Run, 20 miles. Life Fitness Treadmill set at a 1% grade. 10 miles at 6.6 mph (9:06 minute miles), 9 miles at 6.7 mph. (8:57 minute miles) and last mile at marathon pace, 7.5 mph (8:00 minute miles). Average heart rate: 151 bpm. Cardiac Drift: 160 bpm. For some reason my back was tight and sore, but otherwise my body is fine. It was tough mentally to be able to focus on finishing that last mile at marathon pace as I was tired and hungry, but after completion of the run felt a great sense of achievement and satisfaction of a job well done. I can hardly wait before I start my Long Runs on the roads, at this progress most of my runs will be on the roads by October.
I have completed my second 20-miler for the "2008 Las Vegas Marathon" training. This week a little more effort as my last mile was at marathon pace, which is 8:00 minute per mile pace. I'll be adding more marathon pace miles throughout my upcoming training.
8:15 a.m. Long Run, 20 miles. Life Fitness Treadmill set at a 1% grade. 10 miles at 6.6 mph (9:06 minute miles), 9 miles at 6.7 mph. (8:57 minute miles) and last mile at marathon pace, 7.5 mph (8:00 minute miles). Average heart rate: 151 bpm. Cardiac Drift: 160 bpm. For some reason my back was tight and sore, but otherwise my body is fine. It was tough mentally to be able to focus on finishing that last mile at marathon pace as I was tired and hungry, but after completion of the run felt a great sense of achievement and satisfaction of a job well done. I can hardly wait before I start my Long Runs on the roads, at this progress most of my runs will be on the roads by October.
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