Six Miler!

Daily Quote: "I had a lot of blood clots after my auto accident 4 1/2 years ago. I'm having them again. It may be that my body has a weakness for them. However, I'm forming a habit of getting up every hour or so and walking a bit to get a drink of water, go to the bathroom, etc. You probably already do this, but be sure that when you're waiting for fares, don't just sit in your taxi and read or doze. Get up and walk around for a couple of minutes and then get back in the cab." --Allen Leigh, from his blog's comment site at Old Man Running.

Last week Allen had been in the hospital for several days due to blood clots in his leg's veins as well as swollen feet, he's doing much better as he's home and is now walking. Allen's positive attitude is fantastic; he has hardships, learns from them, and strives to teach others from what he learns. You couldn't ask for a better mentor and friend!

Today I ran my longest run since my right knee injury...a six miler!!

9:30 a.m. 6 miles. Time, 57:31. Pace, 9:35 minute miles. Out and back on Torrey Pines Road. (partially traverses the Las Vegas Marathon route) Partly Cloudy, 59 degrees, winds north at 3 mph. Fantastic weather and many runners and cyclists were training on Torrey Pines Road this morning. Average heart rate 142 bpm. Cardiac drift 147 bpm.

Next Saturday I'll increase this "Long Run" to seven miles. This coming Wednesday I'll increase my "Medium-Long Run" to six miles. Although I haven't had any knee soreness in over two weeks I will not be increasing my runs to seven days a week yet...tomorrow will be my Rest Day from running, but will have a session of weight circuit training.

Running in the Rain!!

Daily Quote: React kindly to mistakes. Everyone makes mistakes. When that happens, avoid falling into the traps of shame and guilt. --Nonprofit weight loss education group "Taking off Pounds Sensibly."

12:15 a.m. After work last night visited my gym (24 Hour Fitness on Alta/Rainbow) and did two sets of the weight circuit training. My right wrist is no longer sore!! I feel that my whole body is back to normal as my right knee has been painless for two weeks now, nevertheless, I'll continue my cautious and slow approach to my training.

It's raining in Las Vegas!!! I can count the number of times I've ran in the rain on one hand. Today's run in light rain is a very special treat!

8:00 a.m. 4 miles. Out and back on Lindell Road. Time, 38:30. Overall pace: 9:37 minute miles.. Light rain, 47 degrees, Wind SSW at 3 mph. Average heart rate: 142 bpm. (Note, my maximum heart rate is 190 bpm) I ran cautiously as the roads were wet and slick, but what a fantastic feeling as the air was crisp and clean, what an invigorating run!

It's going to be a tough night driving a cab tonight, most Vegans act like it's a disaster out there as many are crashing into each other.

Record Set For High Temperature For Date In Valley

Yesterday a record was set for high temperature for date in Las Vegas valley! The temperature broke the record for the warmest Jan. 21 on record by one degree, according to the National Weather Service. The high of 70 degrees surpassed the previous record of 69 degrees set in 1981, according to weather service meteorologist Katie LaBelle.

The normal high temperature for Jan. 21 is 57 degrees. The valley's recent higher-than-average temperatures are part of a stagnant weather system that is expected to be pushed out of the valley this week, LaBelle said.

A system out of the southwest is expected to bring moisture to the area today, with a 60 percent chance of rain expected in the evening, she said. The system also will bring slightly lower temperatures.

This morning I ran my usual easy 4-miler and enjoyed the warmer weather.

8:00 a.m. 4 miles. Time, 38:43. Overall Pace, 9:40 minute miles. Out and back on Alta Road (THE bike route to Red Rock Canyon). Cloudy, 49 degrees, wind SW at 12 mph. Average heart rate 143 bpm. Cardiac drift 149 bpm. (Note: my maximum heart rate is 190 bpm) Still no aches nor pain in right knee, I'm so thankful the knee injury wasn't too serious!!

Dark clouds are moving in fast! The possible rain might help perk up the cab business tonight. Las Vegas should become cooler and more normal by this weekend, I had a glorious week of weather this week and took good advantage of it.

One Day at a Time

Daily Quote: "Take it one choice and one day at a time. Don't worry about forever. Any change is more manageable and less overwhelming in smaller doses." --Nonprofit weight loss education group "Taking off Pounds Sensibly"

12:15 a.m. After work last night visited my gym (24 Hour Fitness on Alta/Rainbow) and did two sets of the weight circuit training. My right wrist is just a tad sore and lifted lighter weights until I'm back to my usual tonnage. The only weight station that gives my right wrist pain is the shoulder press machine...I'll use five less pounds on it next time, which is Friday.

8:00 a.m. 4 miles. Out and back on Torrey Pines Road (partially traverses the Las Vegas Marathon route). Time, 38:10. Overall pace: 9:32 minute miles. Partly Cloudy, 48 degrees, Wind north at 3 mph. Yawn, another perfect day for running. Average heart rate 146 bpm, Cardiac drift 150 bpm. (note: my maximum heart rate is 190 bpm) My heart rate was a little over what I wanted for a recovery run as I strive to keep it within the 140-145 bpm range, but overall I'm pretty happy with my progress, considering how frightened I was in December due to the knee injury! Still no aches nor pain on right knee!!

Next week I plan on Wednesdays being my Medium-Long Run, and will start with five miles; Saturdays will be my Long Run and will increase my mileage to six miles next Saturday.

Focus On the Horizon

Daily Quote: Focus on the horizon. Measure the progress made, which scientists call the 'horizon effect.' It's encouraging to see progress -- motivation grows when the goal is in sight. Repeat winning techniques for more success. --Nonprofit weight loss education group "Taking Off Pounds.

Another four miler, this time on the route when I first discovered I couldn't run due to my injured right knee...I hadn't run this route since as I was a little superstitious.

8:30 a.m. 4 miles. Time 38:41. Out and back on the bike route that parallels HWY 95 between Jones and Rainbow. Sunny, 51 degrees, with no wind. I didn't wear a heart monitor today. I wore my knee strap as to be extra cautious with this route. Happily, no aches nor pain and I was worried for nothing.

I did see three dead pigeons clustered underneath the high power lines...my guess they were electrocuted when they landed on hot wires. Makes me wonder if it's wise for me to train under high power lines?

Monitor Your Behavior

Daily Quote: "Monitor your behavior. Monitoring can take the form of writing a food diary, counting the glasses of water sipped daily, calculating the number of calories burned while exercising, and so on. A written record is particularly helpful to check later, when a memory boost is needed." --Nonprofit weight loss education group, "Taking Off Pounds Sensibly."

Today I ran my usual four-miler, but this time without my Cho-pat knee strap.

8:00 a.m. 4 miles. Time, 38:43. Overall Pace, 9:40 minute miles. Out and back on Alta Road (THE bike route to Red Rock Canyon). Partly Cloudy, 47 degrees, with no wind. Average heart rate 144 bpm. I did not suffer any aches nor pain on right knee...even without the knee strap! Not much traffic today as many people are celebrating Martin Luther King Holiday.

Summary: January 12-18

Daily Quote: "Use procrastination as an advantage. People who procrastinate as a habit are forced into action by some external deadline. To prompt weight loss, focus on an external deadline, such as a wedding or reunion." ------Nonprofit weight loss education group, "Taking Off Pounds Sensibly"

Today I returned to weight circuit training! My right wrist is much better and attempted to lift weights at the gym today. I started with lighter weights than normal and the only weight stations that gave my right wrist problems was the shoulder press and the tricep pulldown. My plan is to lift weights on Sundays, Wednesdays and Fridays.

My right knee is much improved and had no aches nor soreness on any of my runs last week, nevertheless, my mileage buildup will continue to be slow and cautious.

I was able to lose one pound last week and I'm now 179 pounds on a six foot frame. I know that once my mileage continues to increase I'll eventually reach my ideal racing weight.

My new work hours have helped me maintain a regular sleeping pattern of eight hours of sleep nightly and still awake early enough before work to run. My morning heart rates are a little high, 43-45 bpm, yet still in the good range.

The following is a short recap of last week's training:
Monday: Easy run, 4 miles.
Tuesday: Easy run, 4 miles.
Wednesday: REST DAY.
Thursday: Easy run, 4 miles.
Friday: Easy run, 4 miles.
Saturday: Easy run, 5 miles.
Sunday: Weight circuit training, but no running.
Total weekly mileage: 21 miles.

My plan for next week is to run six days, and Saturday being my long run of six miles. I will continue my weight circuit training on Sunday, Wednesday, and Friday. I will also attempt to lose another pound.