Daily Quote: "Weight training is extremely beneficial for runners, regardless of the distance you are training for. Among many other things, it reduces the risk of injury by strengthening muscles and connective tissue; it also improves control, balance and muscle coordination -- and consequently improves running economy." --David Smith, strength and conditioning coach at Pure Sports Medicine (www.presportsmed.com)
I strive to do weight circuit training three times a week, but lately have only managed to complete two sessions per week due to my additional marathon training mileage. Somehow I need to find more time to strength train, yet recover from my running, and getting enough sleep. What would be ideal is having my own personal gym at home, but at this time that's beyond my means...maybe someday?!?
2:10 a.m. After work. Recovery Run. Out and back to Lindell Road, which partially traverses the "Las Vegas Marathon" route. Cooler, 70 degrees with no winds. 6 miles. Time, 57:18. Pace, 9:33 minute miles. Average heart rate: 142 bpm. Cardiac Drift: 148 bpm. I really enjoy running after work during the cooler morning hours! It's so very peaceful and helps me rewind after a stressful 12 hours in my cab. My right ankle appears to be fine now, didn't even whimper, hopefully everything is back to normal.
Slept 7 hours. Awoke several times during the night due to Al's (next door neighbor) dog barking. Went outside and realize he's just barking at "Chessie" the homeless cat I've been feeding. (I named her "Chessie" as she has black and white splotches that strikes me as a chessboard.) Morning heart rate was 41 bpm. Had my Cheerios and watched CNN and became depressed with the current financial crisis, we do need a change!!
11:00 a.m. Recovery Run. 6 miles. Time, 59:00. Out and back on Charleston Boulevard. Hot! 85 degrees with 5 mph winds. Average heart rate: 146 bpm. Cardiac Drift: 152 bpm. Charleston Boulevard is the main route to Red Rock Canyon. Can hardly wait when temperatures start getting cooler! No aches nor pain, but felt very tired and after my run took an hour nap.
Tuesday, September 23, 2008
Monday, September 22, 2008
Long Run on Roads
Daily Quote: "The first few miles of your long runs can be done slowly, but by 5 miles into your long run, your pace should be no more than 20 percent slower than marathon race pace. Gradually increase your pace until you're running approximately 10 percent slower than marathon race pace during the last 5 miles of your long runs." Pete Pfitzinger and Scott Douglas, "Advanced Marathoning," pg 24.
Today is my first Long Run on the roads since the 2008 Boston Marathon! I started my transition from the treadmill to the roads on September 1st by first incorporating Recovery Runs, then General Aerobic Runs, and now my longer runs...my transition to the roads is now complete. I'll still do my weekly speedwork on the treadmill, but until next summer all my other runs will be on the roads.
9:00 a.m. Long Run. 20 miles. Time, 3:15. Overall pace: 9:51 minute miles. Out and back to Bonanza Road, which consisted of 16.2 miles on the "2008 Las Vegas Marathon" course. Partly cloudy, 77-86 degrees, with no winds. Average heart rate 147 bpm. Cardiac Drift: 155 bpm. Body was put to the test and the last five miles was a struggle home as right ankle was complaining loudly.
Today's long run was not near the speed I should be running. My upcoming marathon goal pace is 8:00 minute miles, hence my early part of my 20 miler should be at 20% slower than goal pace, which is 9:36 minute miles AND the later part of my training run should be 10% slower than goal pace, which is 8:48 minute miles. Granted, I was overly cautious due to this being my first long run on the roads and my right ankle was troublesome, nevertheless, I must improve my pace during my upcoming long runs or suffer the consequences during the race.
I should remember also that the temperatures during my last Las Vegas Marathon was 37 degrees at the start and when I reached the finishing line the temperature rose to 61 degrees! Much cooler than today's training run!! I'm sure today's heat played havoc on my overall pace and shouldn't be too hard on myself. I'll do better next week, for now I need to pamper my right ankle with RICE treatment. If my ankle is still sore tomorrow I'll take a complete rest day, which would stop my current running streak.
Today is my first Long Run on the roads since the 2008 Boston Marathon! I started my transition from the treadmill to the roads on September 1st by first incorporating Recovery Runs, then General Aerobic Runs, and now my longer runs...my transition to the roads is now complete. I'll still do my weekly speedwork on the treadmill, but until next summer all my other runs will be on the roads.
9:00 a.m. Long Run. 20 miles. Time, 3:15. Overall pace: 9:51 minute miles. Out and back to Bonanza Road, which consisted of 16.2 miles on the "2008 Las Vegas Marathon" course. Partly cloudy, 77-86 degrees, with no winds. Average heart rate 147 bpm. Cardiac Drift: 155 bpm. Body was put to the test and the last five miles was a struggle home as right ankle was complaining loudly.
Today's long run was not near the speed I should be running. My upcoming marathon goal pace is 8:00 minute miles, hence my early part of my 20 miler should be at 20% slower than goal pace, which is 9:36 minute miles AND the later part of my training run should be 10% slower than goal pace, which is 8:48 minute miles. Granted, I was overly cautious due to this being my first long run on the roads and my right ankle was troublesome, nevertheless, I must improve my pace during my upcoming long runs or suffer the consequences during the race.
I should remember also that the temperatures during my last Las Vegas Marathon was 37 degrees at the start and when I reached the finishing line the temperature rose to 61 degrees! Much cooler than today's training run!! I'm sure today's heat played havoc on my overall pace and shouldn't be too hard on myself. I'll do better next week, for now I need to pamper my right ankle with RICE treatment. If my ankle is still sore tomorrow I'll take a complete rest day, which would stop my current running streak.
Sunday, September 21, 2008
11 Weeks Until the Marathon
Daily Quote: "So, as we get older we should be more and more careful and patient when increasing frequency, duration or intensity of running!" --Boscho, regular contributor and friend at about.com running forum.
I may seem to be running on the edge of injury, but I've been slowly adding such high mileage training for several years and also incorporate recovery days, recovery weeks and even recovery seasons throughout the year. The longer I run, the more I've learn to listen closely to what my body is saying, hopefully I'll be able to continue running for the rest of my life.
What a crazy weekend! Yesterday I ran an easy six miler on the roads, did some yard work, and then took the wife to Primm, Nevada to see the legendary rock band "Foreigner" perform! We boogie in the aisle and had a blast.
Today I ran a General Recovery Run of eight miles on the roads. Took a nice long afternoon nap. Bowled on the Bishop Gorman League where our team, "One Wonders," won three games out of four against the top ranked team, "The Ringers!" My bowling average will probably climb next week and it'll be challenging to keep our winning ways. How I wish I had more time to practice bowling, oh well, after the marathon I'll have plenty of time to improve my bowling.
My Recovery Week is now over and I'm prepared to continue my training for the 2008 Las Vegas Marathon with vigor!!
SUMMARY FOR SEPTEMBER 15-21, 2008
I have eleven weeks left until the 2008 Las Vegas Marathon!! Since last week was a Recovery Week I ran only 59 miles, but only one run was done on the treadmill. Tomorrow I plan on doing my first Long Run on the roads and will be very cautious and listen closely to what my body tells me.
I didn't lose nor gain any weight last week, I'm still 172 pounds on a six foot frame. All of my Recovery Weeks in the past I've always gained weight, therefore I'm very happy that my weight has remained stable during my mileage cut-back.
I accomplished three weight circuit sessions last week, which is rather easy to do when I'm only running once a day. The next three weeks when I gradually increase my mileage will be difficult to continue weight training, I'll just do the best I can with the time available.
My sleeping patterns have been stable and slept 7-8 hours every night, I even had time to nap before work most days. My morning heart rates have been low, 37-41 bpm, and I'm now prepared to return to hard training tomorrow.
A short recap of last week's mileage:
Monday: Medium Long Run on the treadmill, 15 miles.
Tuesday: Recovery Run on the roads, 6 miles.
Wednesday: General Aerobic Run on the roads, 8 miles.
Thursday: Recovery Run on the roads, 6 miles.
Friday: General Aerobic Run on the roads, 10 miles.
Saturday: Recovery Run on the roads, 6 miles.
Sunday: General Aerobic Run on the roads, 8 miles.
Total Weekly Mileage: 59 miles.
I may seem to be running on the edge of injury, but I've been slowly adding such high mileage training for several years and also incorporate recovery days, recovery weeks and even recovery seasons throughout the year. The longer I run, the more I've learn to listen closely to what my body is saying, hopefully I'll be able to continue running for the rest of my life.
What a crazy weekend! Yesterday I ran an easy six miler on the roads, did some yard work, and then took the wife to Primm, Nevada to see the legendary rock band "Foreigner" perform! We boogie in the aisle and had a blast.
Today I ran a General Recovery Run of eight miles on the roads. Took a nice long afternoon nap. Bowled on the Bishop Gorman League where our team, "One Wonders," won three games out of four against the top ranked team, "The Ringers!" My bowling average will probably climb next week and it'll be challenging to keep our winning ways. How I wish I had more time to practice bowling, oh well, after the marathon I'll have plenty of time to improve my bowling.
My Recovery Week is now over and I'm prepared to continue my training for the 2008 Las Vegas Marathon with vigor!!
SUMMARY FOR SEPTEMBER 15-21, 2008
I have eleven weeks left until the 2008 Las Vegas Marathon!! Since last week was a Recovery Week I ran only 59 miles, but only one run was done on the treadmill. Tomorrow I plan on doing my first Long Run on the roads and will be very cautious and listen closely to what my body tells me.
I didn't lose nor gain any weight last week, I'm still 172 pounds on a six foot frame. All of my Recovery Weeks in the past I've always gained weight, therefore I'm very happy that my weight has remained stable during my mileage cut-back.
I accomplished three weight circuit sessions last week, which is rather easy to do when I'm only running once a day. The next three weeks when I gradually increase my mileage will be difficult to continue weight training, I'll just do the best I can with the time available.
My sleeping patterns have been stable and slept 7-8 hours every night, I even had time to nap before work most days. My morning heart rates have been low, 37-41 bpm, and I'm now prepared to return to hard training tomorrow.
A short recap of last week's mileage:
Monday: Medium Long Run on the treadmill, 15 miles.
Tuesday: Recovery Run on the roads, 6 miles.
Wednesday: General Aerobic Run on the roads, 8 miles.
Thursday: Recovery Run on the roads, 6 miles.
Friday: General Aerobic Run on the roads, 10 miles.
Saturday: Recovery Run on the roads, 6 miles.
Sunday: General Aerobic Run on the roads, 8 miles.
Total Weekly Mileage: 59 miles.
Friday, September 19, 2008
New Running Book!
Daily Quote: "Bart Yasso has completed in road races on all seven continents. In doing so, he's been attacked by angry birds in Antarctica; in Colorado, he was paired with a burro named Taco Bell, the fastest, meanest racer on four legs; he's competed in an ultra-marathon in Death Valley in July, where daytime temperatures can soar to 128 degrees; he's been chased by a rhino in Nepal; and he's run in the buff, having participated in the Bare Buns Fun Run in Washington State. And these are just a few of the highlights of Yasso's Life on the Run." --back book jacket from "My Life On the Run; the Wit, Wisdom, and Insights of a Road Racing Icon."
Bought Bart Yasso's book yesterday and looking forward to reading it during my upcoming slow work nights. I'm a poor cab driver and can never travel as extensively as Yasso has, but I can live vicariously through him by reading his adventures. I'll write a short book report once I've finished reading it!
9:50 a.m. General Aerobic Run. 10 miles. Time, 1:32. Overall pace, 9:12 minute miles. Out and back on Alta Road, which is the official bike route to Red Rock Canyon and has marked bike lanes on the asphalt. Cooler, 72-74 degrees, winds SW at 6 mph. Average heart rate: 143 bpm. Cardiac Drift: 155 bpm. Nice comfortable run on a course I rarely traverse, no aches nor pain, and looking forward to a relaxing weekend.
Many bicycles on Alta Road this morning and reminded me how long I've neglected in riding my own bike...I really should find the time to ride my bike, the big question is when? I have a full plate as I'm in marathon training for the 2008 Las Vegas Marathon and will find it difficult finding time to sleep!! By the way, my bike is two years old and is a TREK 1000.
Bought Bart Yasso's book yesterday and looking forward to reading it during my upcoming slow work nights. I'm a poor cab driver and can never travel as extensively as Yasso has, but I can live vicariously through him by reading his adventures. I'll write a short book report once I've finished reading it!
9:50 a.m. General Aerobic Run. 10 miles. Time, 1:32. Overall pace, 9:12 minute miles. Out and back on Alta Road, which is the official bike route to Red Rock Canyon and has marked bike lanes on the asphalt. Cooler, 72-74 degrees, winds SW at 6 mph. Average heart rate: 143 bpm. Cardiac Drift: 155 bpm. Nice comfortable run on a course I rarely traverse, no aches nor pain, and looking forward to a relaxing weekend.
Many bicycles on Alta Road this morning and reminded me how long I've neglected in riding my own bike...I really should find the time to ride my bike, the big question is when? I have a full plate as I'm in marathon training for the 2008 Las Vegas Marathon and will find it difficult finding time to sleep!! By the way, my bike is two years old and is a TREK 1000.
Thursday, September 18, 2008
No Distractions
Daily Quote: "I never walked any part of the race. At mile 7 I remember a guy telling his friend that there were only 5 miles left...and I thought...NO, 6 miles left -- he then realized his mistake and corrected himself - I wanted to trip him for the false hope...lol....he then started talking about gas....so I moved from behind him to the side and pass him....I didn't want to catch the tail end of that one!" --Dustie Jo from Illinois, her first time half-marathon experiences, Blog: Cafe Dustay.
Today I decided to run my usual six mile Recovery Run, which is an out-and-back to Lindell Road...today no distractions, no watch, no Garmin, no heart rate monitor and had a very restful run with no distractions. Therefore this post is very brief as I don't have much to tell! It was another warm morning, Sunny, 83-84 degrees with no wind...I'm not crazy enough to skip carrying water! I should run like this more often, a nice sense of freedom and felt carefree!
Today I decided to run my usual six mile Recovery Run, which is an out-and-back to Lindell Road...today no distractions, no watch, no Garmin, no heart rate monitor and had a very restful run with no distractions. Therefore this post is very brief as I don't have much to tell! It was another warm morning, Sunny, 83-84 degrees with no wind...I'm not crazy enough to skip carrying water! I should run like this more often, a nice sense of freedom and felt carefree!
Wednesday, September 17, 2008
Sleep
Daily Quote: "Due to commitments that extended beyond running, and the travel factor, I slept little during the Endurance 50 -- no more than five hours a night, typically. This was not ideal. Research has shown that adequate sleep is needed to repair and refuel muscles between runs. The effects of sleep deprivation are cumulative, so that even a modest amount of sleep deprivation each night can add up to big problems over time. As few as thirty hours of cumulative sleep deprivation have been shown to reduce the cardiovascular performance of runners by more than 10 percent. If you need eight hours of sleep a night and get only seven, your running may be compromised within a month. If you want to run well, do as I say, not as I did during the Endurance 50, and get the sleep you need!" --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 find I need seven hours of sound sleep to perform well, anything less and I'm a Zombie. Eight hours is the maximum sleep for me as I feel sluggish sleeping longer. When I do a long and/or strenuous runs a 30 minute nap does wonders for my recuperation. When my mileage starts climbing over 80 miles per week I do have problems squeezing in the seven hours of sleep, but I do take more naps and hopefully recover by the next day. Fortunately this is my Recovery Week and I have ample time to sleep!!
Normally Wednesdays are my speed workouts, but due to this being Recovery Week a General Aerobic Run will do nicely.
9:45 a.m. General Aerobic Run. 8 miles. Time, 1:14. Overall pace: 9:22 minute miles. Out and back to Lanning Road that partially traverses the "Las Vegas Marathon" route. Partly Cloudy, 83-85 degrees with no winds. Average heart rate: 144 bpm. Cardiac Drift: 150 bpm. Nice easy run and felt rejuvenated afterwards, just what my training schedule ordered. Spent the rest of the morning catching up on my fellow bloggers. I'm now subscribed to 47 blogs and thankfully not everyone posts everyday or I wouldn't have time to run. I find all the blogs inspirational and motivates me to get out that door.
I find I need seven hours of sound sleep to perform well, anything less and I'm a Zombie. Eight hours is the maximum sleep for me as I feel sluggish sleeping longer. When I do a long and/or strenuous runs a 30 minute nap does wonders for my recuperation. When my mileage starts climbing over 80 miles per week I do have problems squeezing in the seven hours of sleep, but I do take more naps and hopefully recover by the next day. Fortunately this is my Recovery Week and I have ample time to sleep!!
Normally Wednesdays are my speed workouts, but due to this being Recovery Week a General Aerobic Run will do nicely.
9:45 a.m. General Aerobic Run. 8 miles. Time, 1:14. Overall pace: 9:22 minute miles. Out and back to Lanning Road that partially traverses the "Las Vegas Marathon" route. Partly Cloudy, 83-85 degrees with no winds. Average heart rate: 144 bpm. Cardiac Drift: 150 bpm. Nice easy run and felt rejuvenated afterwards, just what my training schedule ordered. Spent the rest of the morning catching up on my fellow bloggers. I'm now subscribed to 47 blogs and thankfully not everyone posts everyday or I wouldn't have time to run. I find all the blogs inspirational and motivates me to get out that door.
Tuesday, September 16, 2008
NO "Doubles" this Week.
Daily Quote: "Creating plans and schedules will certainly reduce the number of running opportunities you miss, though it will not eliminate them. Try to be flexible and adaptive, and seize on gaps in your schedule to get a quick run in. That way, if something unexpected disrupts your normally scheduled run, you don't feel stressed about missing a workout. (And if something unexpected doesn't disrupt your normally scheduled run, you can get in two workouts that day!)" --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!"
This week I won't be doing "Doubles" when I run twice in one day as I'm in Recovery Week...although that doesn't mean I can't squeeze in a weight training after work.
2:20 a.m. Warm-up, 10 minutes on the elliptical machine. 35 minutes on Weight Circuit Training. Cool-down, 10 minutes on the upright stationary cycle. I had a busy night at work and felt totally drained after leaving the gym.
Slept eight hours. Morning heart rate is 40 bpm. Left arm is a little sore from my early morning weightlifting, I have such puny arms with my left arm being the weakest.
11:15 a.m. Recovery Run. 6 miles. Time, 58:30. Pace, 9:45 minutes per mile. Out and back on Lindell Road. Sunny and HOT! 90 degrees with 10 mph winds. Average heart rate 147 bpm. Cardiac drift 154 bpm. Wore my one bottle holster filled with Gatorade. (Fruit Punch flavor for a change) I was struggling in the heat and I should be running earlier in the day if I wish to accomplish a run on the roads.
This week I won't be doing "Doubles" when I run twice in one day as I'm in Recovery Week...although that doesn't mean I can't squeeze in a weight training after work.
2:20 a.m. Warm-up, 10 minutes on the elliptical machine. 35 minutes on Weight Circuit Training. Cool-down, 10 minutes on the upright stationary cycle. I had a busy night at work and felt totally drained after leaving the gym.
Slept eight hours. Morning heart rate is 40 bpm. Left arm is a little sore from my early morning weightlifting, I have such puny arms with my left arm being the weakest.
11:15 a.m. Recovery Run. 6 miles. Time, 58:30. Pace, 9:45 minutes per mile. Out and back on Lindell Road. Sunny and HOT! 90 degrees with 10 mph winds. Average heart rate 147 bpm. Cardiac drift 154 bpm. Wore my one bottle holster filled with Gatorade. (Fruit Punch flavor for a change) I was struggling in the heat and I should be running earlier in the day if I wish to accomplish a run on the roads.
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