Daily Quote: "Most running, even as practiced by Olympic champions, is not hard, fast, exhaustive running. It's relaxed and contemplative or conversational. Even the champions are advised by coaches and physiologists to run 'easy' 80 percent of the time. The rest of us run easy anywhere from 95 to 99 percent of the time." ----Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
Yesterday I ran my usual "doubles" (AM: 6 miles, Later AM: 8 miles) at conversatinal pace. I'm well rested and today I plan to increase my Tempo Run a tad, which will be 8 mph, a 7:30 minute per mile pace.
10:00 a.m. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles at 6.2 mph. Tempo run: 3 miles at 8 mph (7:30 minutes per mile pace). Cooldown: 2 miles at 6.2 mph. Average heart rate: 160 bpm. Cardiac Drift: 177 bpm.
A female walker was using my normal treadmill next to the wall, therefore I used the treadmill on the back row. My two mile warmup was uneventful, but when I ramped up the speed to 8 mph the treadmill was making a horrible racket; I'm rather stubborn and once I begin running wasn't going to stop and change treadmills. I was getting quite a few concerned and worried looks from the other gym members, lowered the treadmill's grade to zero to see if I could quiet the beast, but to no avail. I think everyone was happy when I finished the Tempo and the treadmill was quiet again during the cooldown.
I'm not sure if the speed of the rackety treadmill was correct as my cardiac drift was only 177 bpm....last week at a lower speed (7.9 mph) my heart rate was considerably higher. Hopefully I'll be able to run on my regular treadmill next week.
Wednesday, October 29, 2008
Monday, October 27, 2008
6 WEEKS UNTIL THE MARATHON
Daily Quote: "'Training,' one American coach once told me, 'is a 24-hour proposition.' Even if you struggle to live up to this standard, you can still heed the idea behind the words: If you want to get the most out of your running, you need to think about how your style of living fits around your running." --Richard Nerurkar, from his book, "Marathon Running."
I've been lax lately maintaining this blog as my marathon training has become all encompassing due to time restraints of my working 12-hours as a cab driver. I don't watch much television, but do spend an inordinate amount of time on the Internet, which I have curtailed as my mileage becomes ever increasing. My lifestyle will return to normal in December in six weeks!
8:00 a.m. Long Run. 23 miles. Time, 3:30. Overall pace, 9:10 minute miles. Clear, 69-75 degrees, wind NW at 12mph. Out-and-back on the Las Vegas Marathon course. Ran the last three miles at marathon pace of 8:00 minute miles. Average heart rate 147 bpm. Cardiac Drift 169 bpm. I had a soreness on my left foot, left large toe joint, which I'll RICE throughout today and tomorrow. Overall, I'm quite pleased with my effort today, the three miles at marathon pace was strong with no problems, and I'm overflowing with confidence!
Today is my longest marathon training run I've ever accomplished, in the past my longest marathon training run had been 20 milers, but this year's training is not only a build-up for the marathon, but also a train-through for my very first ultra-marathon in April.
SUMMARY FOR WEEK OF OCTOBER 20-26, 2008
I have six weeks left until the 2008 Las Vegas Marathon!! I only have three more hard weeks before I begin my marathon taper. Last week I ran a total of 94 miles, which is my highest mileage week ever!! I only need to add six more miles to reach a 100 mile training week, which is something I wondered if my body could ever accomplish and this year is becoming more possible. This week is several "firsts," I ran 94 miles in a week, ran my longest training mileage in a day of 22 miles, and incorporated three doubles in a week.
I've lost two pounds and I'm currently 172 pounds on a six foot frame. I'm surprised I haven't lost more weight due to my higher mileage, but I've been eating pretty well during the weekends. I'd like to reach my racing weight of 165 pounds that's still possible with six weeks to go.
I did only one weight circuit training session as I didn't have enough time to squeeze in a weight workout, I don't know how I'll incorporate it into next week's training either.
I managed to sleep 7-8 hours nightly, and still maintained my usual morning heart rates of 38-41 bpm. I hope to stay on track with my sleeping next week too. Keeping off the computer when I get home from work has helped tremendously with my sleeping enough hours, which is very important if I wish to increase my mileage further.
A short recap of last week's training:
Monday: Long Run, 22 miles.
Tuesday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Friday: Medium Long Run, 16 miles.
Saturday: Recovery Runs. AM: 4 miles. PM: 6 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 94 miles!
I've been lax lately maintaining this blog as my marathon training has become all encompassing due to time restraints of my working 12-hours as a cab driver. I don't watch much television, but do spend an inordinate amount of time on the Internet, which I have curtailed as my mileage becomes ever increasing. My lifestyle will return to normal in December in six weeks!
8:00 a.m. Long Run. 23 miles. Time, 3:30. Overall pace, 9:10 minute miles. Clear, 69-75 degrees, wind NW at 12mph. Out-and-back on the Las Vegas Marathon course. Ran the last three miles at marathon pace of 8:00 minute miles. Average heart rate 147 bpm. Cardiac Drift 169 bpm. I had a soreness on my left foot, left large toe joint, which I'll RICE throughout today and tomorrow. Overall, I'm quite pleased with my effort today, the three miles at marathon pace was strong with no problems, and I'm overflowing with confidence!
Today is my longest marathon training run I've ever accomplished, in the past my longest marathon training run had been 20 milers, but this year's training is not only a build-up for the marathon, but also a train-through for my very first ultra-marathon in April.
SUMMARY FOR WEEK OF OCTOBER 20-26, 2008
I have six weeks left until the 2008 Las Vegas Marathon!! I only have three more hard weeks before I begin my marathon taper. Last week I ran a total of 94 miles, which is my highest mileage week ever!! I only need to add six more miles to reach a 100 mile training week, which is something I wondered if my body could ever accomplish and this year is becoming more possible. This week is several "firsts," I ran 94 miles in a week, ran my longest training mileage in a day of 22 miles, and incorporated three doubles in a week.
I've lost two pounds and I'm currently 172 pounds on a six foot frame. I'm surprised I haven't lost more weight due to my higher mileage, but I've been eating pretty well during the weekends. I'd like to reach my racing weight of 165 pounds that's still possible with six weeks to go.
I did only one weight circuit training session as I didn't have enough time to squeeze in a weight workout, I don't know how I'll incorporate it into next week's training either.
I managed to sleep 7-8 hours nightly, and still maintained my usual morning heart rates of 38-41 bpm. I hope to stay on track with my sleeping next week too. Keeping off the computer when I get home from work has helped tremendously with my sleeping enough hours, which is very important if I wish to increase my mileage further.
A short recap of last week's training:
Monday: Long Run, 22 miles.
Tuesday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, Recovery Runs. AM: 6 miles. PM: 8 miles.
Friday: Medium Long Run, 16 miles.
Saturday: Recovery Runs. AM: 4 miles. PM: 6 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 94 miles!
Thursday, October 23, 2008
Respect
Daily Quote: "It doesn't matter what your 10-k time is or how fast I've run the marathon. The experience is what matters, and experience is basically the same for all of us. An exercse physioogist can essentially 'prove' that a 4-hour marathoner 'works harder' than a 2-hour marathoner, even though it seems ludicrous to say this about the slower runner. But when differnt runners begin talking about a marathon, or any other running, they realize they've been through essentially the same thing. A true runner understands this." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
I truly respect those who race any distance no matter how fast or slow, I can easily see the effort and hard work they put into the race, which is the major reason I read so many blogs as to draw inspiration and motivation from every runner.
I arrived late to work yesterday, therefore I worked a little over 2:00 a.m. and started my early morning run later.
2:35 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 59 degrees, little wind, 6 miles. Time, 56:24. Pace, 9:24 minute miles. Average heart rate: 142 bpm. Cardiac Drift: 144 bpm. I had to cross the street at Flamingo Road to continue my run as to avoid three mean looking dogs. I'm fortunate that I've never been attacked by a dog, and would like to keep it that way.
Slept 7 1/2 hours. Morning heart rate was 40 bpm. Ate my routine breakfast of oatmeal topped with blueberries, which never seems to grow old.
11:00 a.m. General Aerobic Run. 8 miles. Time, 1:15. Pace, 9:22 minute miles. Out and back on Charleston Boulevard. Cooler, 60-63 degrees with winds north at 5 mph. I no longer have lower back pain that had afflicted me after my Long Run on Monday. My whole body feels well rested with no aches nor pain. I should be o.k. for a longer run tomorrow.
I truly respect those who race any distance no matter how fast or slow, I can easily see the effort and hard work they put into the race, which is the major reason I read so many blogs as to draw inspiration and motivation from every runner.
I arrived late to work yesterday, therefore I worked a little over 2:00 a.m. and started my early morning run later.
2:35 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 59 degrees, little wind, 6 miles. Time, 56:24. Pace, 9:24 minute miles. Average heart rate: 142 bpm. Cardiac Drift: 144 bpm. I had to cross the street at Flamingo Road to continue my run as to avoid three mean looking dogs. I'm fortunate that I've never been attacked by a dog, and would like to keep it that way.
Slept 7 1/2 hours. Morning heart rate was 40 bpm. Ate my routine breakfast of oatmeal topped with blueberries, which never seems to grow old.
11:00 a.m. General Aerobic Run. 8 miles. Time, 1:15. Pace, 9:22 minute miles. Out and back on Charleston Boulevard. Cooler, 60-63 degrees with winds north at 5 mph. I no longer have lower back pain that had afflicted me after my Long Run on Monday. My whole body feels well rested with no aches nor pain. I should be o.k. for a longer run tomorrow.
Wednesday, October 22, 2008
Patience
Daily Quote: "I've never known a runner who had as much patience as he needed, but any and all amounts of this precious quality are invaluable. We runners simply don't get better fast enough to satisfy ourselves. Like the hare, we blast away from the starting line with visions of glory. We should be more tortoiselike. For that's the path to success." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
I often preach to others about the importance of patience and consistency; consistency is easy for me as I simply LOVE running, the hard part for me is patience as I would often push myself to add more mileage or faster speeds. Today is a good example, what to do with my weekly Tempo Run? The last two weeks my Tempo Run has been at 7.9 mph (7.36 minute miles) for four miles, I could maintain this exact same workout, but feel ready to either increase my speed or maybe my distance. I know that I can't increase both speed AND distance as that would be too much stress. What to do? Well, I decided to run the same pace, but if I feel good I'll continue another mile. Am I ready to go farther at this speed?
2:10 a.m. (after work) Warm-up: 10 minutes on stationary cycle. 35 minutes Weight Circuit Training. Cool-down: 10 minutes on Concept roller. Very tired, after my weight lifting I wanted to skip the cool-down, but dragged myself to the roller anyways.
Slept 9 hours!! I haven't slept this long in quite some time. Morning heart rate was 39 bpm. Breakfast was oatmeal topped with frozen blueberries.
12:20 p.m. Tempo Run, 9 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 5 miles at 7.9 mph (7:36 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 164 bpm. Cardiac Drift: 185 bpm. (Note: My maximum heart rate is 190 bpm) When I reached four miles during the tempo portion I was having doubts about continuing, I was breathing pretty heavily, almost to the point of panting...thought, what the heck, I can do this, finished the tempo and felt euphoric! I'm happy with my progress, no aches nor pain, not even a blister!! Next week I'll attempt to run 8.0 mph for three miles and see how my body reacts to the new stress. Another round of doubts, am I being impatient again?
No time for lunch as I must rush for work. I'll try and grab a little something off the Roach Coach at the airport's holding area for cabs. It's going to be a longgggg night!
I often preach to others about the importance of patience and consistency; consistency is easy for me as I simply LOVE running, the hard part for me is patience as I would often push myself to add more mileage or faster speeds. Today is a good example, what to do with my weekly Tempo Run? The last two weeks my Tempo Run has been at 7.9 mph (7.36 minute miles) for four miles, I could maintain this exact same workout, but feel ready to either increase my speed or maybe my distance. I know that I can't increase both speed AND distance as that would be too much stress. What to do? Well, I decided to run the same pace, but if I feel good I'll continue another mile. Am I ready to go farther at this speed?
2:10 a.m. (after work) Warm-up: 10 minutes on stationary cycle. 35 minutes Weight Circuit Training. Cool-down: 10 minutes on Concept roller. Very tired, after my weight lifting I wanted to skip the cool-down, but dragged myself to the roller anyways.
Slept 9 hours!! I haven't slept this long in quite some time. Morning heart rate was 39 bpm. Breakfast was oatmeal topped with frozen blueberries.
12:20 p.m. Tempo Run, 9 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 5 miles at 7.9 mph (7:36 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 164 bpm. Cardiac Drift: 185 bpm. (Note: My maximum heart rate is 190 bpm) When I reached four miles during the tempo portion I was having doubts about continuing, I was breathing pretty heavily, almost to the point of panting...thought, what the heck, I can do this, finished the tempo and felt euphoric! I'm happy with my progress, no aches nor pain, not even a blister!! Next week I'll attempt to run 8.0 mph for three miles and see how my body reacts to the new stress. Another round of doubts, am I being impatient again?
No time for lunch as I must rush for work. I'll try and grab a little something off the Roach Coach at the airport's holding area for cabs. It's going to be a longgggg night!
Tuesday, October 21, 2008
Return To "Doubles"
Daily Quote: "Life goes on, day after day, but it also has the ability to reinvent itself, to start over. This is what the seasons show us. We all have marveled at the apple tree's ability to rest through a dark, cold winter, then to grow new leaves in the spring, to blossom again, to bear fruit. We don't often think of our own lives this way, but I think we should." --Amby Burfoot, from his insightful book, "The Runner's Guide to the Meaning of Life."
My Recovery Week is over, it's now time to return to "doubles" where I run twice a day. I've been running "doubles" twice a week, and seriously considering on running "doubles" a third time this week, but will first listen closely to what my body says about the matter.
2:10 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 59 degrees, little wind, 6 miles. Time, 56:04. Pace, 9:20 minute miles. Average heart rate: 143 bpm. Cardiac Drift: 145 bpm. Lower back is still a slightly sore from yesterday's Long Run, but not wearing Camelbak does give me relief. I felt surprisingly fresh during my run considering it was only 13 hours since I ran 22 miles.
Slept 8 hours. Morning heart rate was 41 bpm. Ate a bowl of oatmeal for a change, during the fall months I prefer oatmeal over cold cereals.
11:05 a.m. General Aerobic Run. 8 miles. Time, 1:16. Pace, 9:30 minute miles. Out and back on Charleston Boulevard. Cooler, 62-64 degrees with winds north at 7 mph. Nice easy run, no aches nor pain and lower back feels much better! Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon.
I was enjoying my run so much I ran an extra mile longer than the planned seven miler, maybe I should increase all my second runs for the day to eight miles? Yesterday on the way to work with Garfield (my nickname for my Garmin Forerunner) I measured the distance from home to the company's yard, which was exactly 8.1 miles; if I run back and forth from work each day would be 16.2 miles...something to consider when I start training for ultra-marathons.
My Recovery Week is over, it's now time to return to "doubles" where I run twice a day. I've been running "doubles" twice a week, and seriously considering on running "doubles" a third time this week, but will first listen closely to what my body says about the matter.
2:10 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 59 degrees, little wind, 6 miles. Time, 56:04. Pace, 9:20 minute miles. Average heart rate: 143 bpm. Cardiac Drift: 145 bpm. Lower back is still a slightly sore from yesterday's Long Run, but not wearing Camelbak does give me relief. I felt surprisingly fresh during my run considering it was only 13 hours since I ran 22 miles.
Slept 8 hours. Morning heart rate was 41 bpm. Ate a bowl of oatmeal for a change, during the fall months I prefer oatmeal over cold cereals.
11:05 a.m. General Aerobic Run. 8 miles. Time, 1:16. Pace, 9:30 minute miles. Out and back on Charleston Boulevard. Cooler, 62-64 degrees with winds north at 7 mph. Nice easy run, no aches nor pain and lower back feels much better! Average heart rate: 143 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon.
I was enjoying my run so much I ran an extra mile longer than the planned seven miler, maybe I should increase all my second runs for the day to eight miles? Yesterday on the way to work with Garfield (my nickname for my Garmin Forerunner) I measured the distance from home to the company's yard, which was exactly 8.1 miles; if I run back and forth from work each day would be 16.2 miles...something to consider when I start training for ultra-marathons.
Monday, October 20, 2008
Struggling Long Run
Daily Quote: "You should train not simply to get into great shape, but to get into great shape for a specific race on a specific day -- and then give of your best. That's what peak performance is all about." --Richard Nerurkar, from his book "Marathon Running."
My Long Run today was very discouraging, I ran the same route and distance as Monday, October 6th, but was struggling the last two miles. This time last year I was in much better shape and am concerned about my peak performance for the 2008 Las Vegas Marathon.
9:00 a.m. Long Run. 22 miles. Time, 3:26. Overall pace, 9:21 minute miles. Clear, 70-74 degrees, wind SW at 9 mph. Out-and-back on the Las Vegas Marathon course. Ran the last mile at marathon pace of 8:00 minute miles. I was struggling during the last two miles and was wobbling with horrible form as I pushed myself home. Average heart rate: 145 bpm. Cardiac Drift: 156 bpm. My lower back was sore after the run, which I attributed to wearing my backpack-style CamelBak. This week I wanted to run the last two miles at marathon pace and decided against it, next week I will do better.
My Long Run today was very discouraging, I ran the same route and distance as Monday, October 6th, but was struggling the last two miles. This time last year I was in much better shape and am concerned about my peak performance for the 2008 Las Vegas Marathon.
9:00 a.m. Long Run. 22 miles. Time, 3:26. Overall pace, 9:21 minute miles. Clear, 70-74 degrees, wind SW at 9 mph. Out-and-back on the Las Vegas Marathon course. Ran the last mile at marathon pace of 8:00 minute miles. I was struggling during the last two miles and was wobbling with horrible form as I pushed myself home. Average heart rate: 145 bpm. Cardiac Drift: 156 bpm. My lower back was sore after the run, which I attributed to wearing my backpack-style CamelBak. This week I wanted to run the last two miles at marathon pace and decided against it, next week I will do better.
Sunday, October 19, 2008
7 WEEKS UNTIL THE MARATHON
Daily Quote: "We do these things not because they are easy, but because they are hard." -- John F. Kennedy
This weekend was something of an adventure as yesterday I ran six miles on the Calico Trails at Red Rock Canyon and today was another six miler at the Springs Preserve. I've got the wanderlust because I'm getting burned out with the same old routes from my front door. I also need more runs on the trails for preparation as my very first ultra race is this coming April. I wore my road training shoes on the trails, which was far from ideal, I'll need to hint to my wife that I need trail running shoes for Christmas!
Our bowling team, "One Wonders" lost all four games in the Bishop Gorman League tonight. I did fairly well bowling, but my teammates were way below their bowling averages. Oh well, we're not that competitive anyway, primarily bowling for fun and fitness...as I kept reminding myself as we crept farther and farther behind in the league's standings.
SUMMARY FOR WEEK OF OCTOBER 13-19, 2008
I have seven weeks left until the 2008 Las Vegas Marathon!! Last week was Recovery Week and ran a total of 59 miles. I won't be having any Recovery Weeks during the next four weeks of higher mileage and then will have a three week taper. Checker Cab Company could still go on Strike, but I'm pretending I'll be able to run the marathon anyways.
Arrgggghhh!! I gained three pounds last week, undoubtedly I didn't cut back on calories during my Recovery Week. I'm now 174 pounds on a six foot frame. It's going to be difficult to reach my racing weight of 165 pounds this year. I need to focus more on diet, but not go overboard so I don't have fuel for my runs and for rebuilding my muscles.
I managed to do THREE weight circuit sessions last week!! It's easy to find time for lifting weights when I'm not doing "doubles" due to Recovery Week. It's going to be a challenge to lift weights this week as I gradually build up more mileage.
I was able to achieve 7-8 hours of sleep every night last week! My morning heart rates have been good, averaging between 38-41 bpm.
A short recap of last week's training:
Monday: Long Run, 16 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 11 miles.
Saturday: Recovery Run on trails, 6 miles.
Sunday: Recovery Run on trails, 6 miles.
Total Weekly Mileage: 59 miles.
This weekend was something of an adventure as yesterday I ran six miles on the Calico Trails at Red Rock Canyon and today was another six miler at the Springs Preserve. I've got the wanderlust because I'm getting burned out with the same old routes from my front door. I also need more runs on the trails for preparation as my very first ultra race is this coming April. I wore my road training shoes on the trails, which was far from ideal, I'll need to hint to my wife that I need trail running shoes for Christmas!
Our bowling team, "One Wonders" lost all four games in the Bishop Gorman League tonight. I did fairly well bowling, but my teammates were way below their bowling averages. Oh well, we're not that competitive anyway, primarily bowling for fun and fitness...as I kept reminding myself as we crept farther and farther behind in the league's standings.
SUMMARY FOR WEEK OF OCTOBER 13-19, 2008
I have seven weeks left until the 2008 Las Vegas Marathon!! Last week was Recovery Week and ran a total of 59 miles. I won't be having any Recovery Weeks during the next four weeks of higher mileage and then will have a three week taper. Checker Cab Company could still go on Strike, but I'm pretending I'll be able to run the marathon anyways.
Arrgggghhh!! I gained three pounds last week, undoubtedly I didn't cut back on calories during my Recovery Week. I'm now 174 pounds on a six foot frame. It's going to be difficult to reach my racing weight of 165 pounds this year. I need to focus more on diet, but not go overboard so I don't have fuel for my runs and for rebuilding my muscles.
I managed to do THREE weight circuit sessions last week!! It's easy to find time for lifting weights when I'm not doing "doubles" due to Recovery Week. It's going to be a challenge to lift weights this week as I gradually build up more mileage.
I was able to achieve 7-8 hours of sleep every night last week! My morning heart rates have been good, averaging between 38-41 bpm.
A short recap of last week's training:
Monday: Long Run, 16 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 11 miles.
Saturday: Recovery Run on trails, 6 miles.
Sunday: Recovery Run on trails, 6 miles.
Total Weekly Mileage: 59 miles.
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