Daily Quote: "There's only one thing that we have to do in life, and that is to die. I have often met people who use this fact to justify their ambivalence toward health information. But I take a different view. I have never pursued health hoping for immortality. Good health is about being able to fully enjoy the time we do have. It is about being as functional as possible throughout our entire lives and avoiding crippling, painful and lengthy battles with disease. There are many better ways to die, and to live." --from the book, "The China Study," by T. Colin Campbell, PhD and Thomas M. Campbell II.
What would my condition be now if I didn't start exercising in 1999? Would I have been heavier than my previous 249 pounds? Would I be as happy? I do believe I'm a far better person now than in 1999.
Today I plan on accomplishing my longest run since my knee injury, a seven miler!
10:30 a.m. General Aerobic Run. 7 miles. Time, 1:07. Overall pace, 9:41 minute miles. Out and back on Torrey Pines Road that partially traverses last year's Las Vegas Marathon route. Weather, clear, 50 degrees, with no wind. Average heart rate, 140 bpm. Cardiac drift, 146 bpm. I didn't wear my knee strap again, and may never need to wear it in the future!
Slow and comfortable run as I didn't want to push myself too hard at this longer distance. Felt I could have ran much farther and my right knee was fine. Next Saturday I'll increase my mileage to eight miles.
Saturday, January 31, 2009
Friday, January 30, 2009
Extra Strength
Daily Quote: "It is amazing how much crisper the general experience of life becomes when your body is given a chance to develop a little strength. --Frank Duff, A Coder in Courierland, 03-20-05
This morning after work I did my usual weight circuit training and discovered it was easier as my body is stronger and will need to increase the weights next time!
12:15 a.m. Warmup, 10 minutes on stationary cycle. Weight circuit training, 25 minutes. Cooldown, 10 minutes on elliptical. I was able to avoid my typical junk food snacking after my workout and ate a granola bar instead.
Slept soundly for eight hours. Morning heartrate was 41 bpm. Ate my typical breakfast of cereal, topped with sliced bananas, with low fat milk.
10:00 a.m. 4 miles. Time, 37:28. Overall pace, 9:22 minute miles. Out and back on Lindell Road. Weather, clear, 47 degrees, with no wind. Average heart rate 143 bpm. Cardiac drift 148 bpm. Nice easy and comfortable run, everything seems brighter.
I'm tired, but feeling fantastic! Thank goodness today is Friday and I'm looking forward to a relaxing weekend. Ate a chicken-broccoli Lean Pocket and must rush to work.
This morning after work I did my usual weight circuit training and discovered it was easier as my body is stronger and will need to increase the weights next time!
12:15 a.m. Warmup, 10 minutes on stationary cycle. Weight circuit training, 25 minutes. Cooldown, 10 minutes on elliptical. I was able to avoid my typical junk food snacking after my workout and ate a granola bar instead.
Slept soundly for eight hours. Morning heartrate was 41 bpm. Ate my typical breakfast of cereal, topped with sliced bananas, with low fat milk.
10:00 a.m. 4 miles. Time, 37:28. Overall pace, 9:22 minute miles. Out and back on Lindell Road. Weather, clear, 47 degrees, with no wind. Average heart rate 143 bpm. Cardiac drift 148 bpm. Nice easy and comfortable run, everything seems brighter.
I'm tired, but feeling fantastic! Thank goodness today is Friday and I'm looking forward to a relaxing weekend. Ate a chicken-broccoli Lean Pocket and must rush to work.
Thursday, January 29, 2009
Strong Cravings
Daily Quote: "If you have a really strong craving, it's fine to indulge –- a little. If you deprive yourself too much, it may lead you to overeating. Try to prevent yourself from going overboard by placing only a certain amount of food in front of you. Put potato chips in a small bowl rather than eating them right out of the bag, for example. This is especially important after a tough run or workout, when you may feel that a big-calorie binge is justified. In reality, you could end up eating way more calories than you burned during your run." --Christine Luff, running guide at about.com
I always have strong cravings for junk food after runs, I strive to not to over-indulge, and sometimes rationalize that I deserve the treat...need to have more self control and eat just a small amount...easier said than done.
Today I returned to an easy 4 mile run.
9:30 a.m. Easy Run. 4 miles. Time, 38:29 Out and back on Lindell Road. Weather, Fair, 51 degrees, winds south at 5 mph. Overall pace: 9:37 minute miles. Average heart rate: 143 bpm. Cardiac drift: 149 bpm. (Note, my maximum heart rate is 190 bpm)
Nice easy and comfortable run with no aches nor pain, felt invigorated and happy afterwards. What would I do if I didn't have running? I'm so thankful my knee injury wasn't permanent. Today I didn't need nor wear my knee strap!
I always have strong cravings for junk food after runs, I strive to not to over-indulge, and sometimes rationalize that I deserve the treat...need to have more self control and eat just a small amount...easier said than done.
Today I returned to an easy 4 mile run.
9:30 a.m. Easy Run. 4 miles. Time, 38:29 Out and back on Lindell Road. Weather, Fair, 51 degrees, winds south at 5 mph. Overall pace: 9:37 minute miles. Average heart rate: 143 bpm. Cardiac drift: 149 bpm. (Note, my maximum heart rate is 190 bpm)
Nice easy and comfortable run with no aches nor pain, felt invigorated and happy afterwards. What would I do if I didn't have running? I'm so thankful my knee injury wasn't permanent. Today I didn't need nor wear my knee strap!
Wednesday, January 28, 2009
The Beginning of a Medium-Long Run
Daily Quote: "The biggest seller is cookbooks and the second is diet books - how not to eat what you've just learned how to cook." ~Andy Rooney
Today is Wednesday, which will eventually be my Medium-Long Run day, but today I will increase today's mileage to only six miles.
8:45 a.m. 9:30 6 miles. Time, 57:02. Pace, 9:20 minute miles. Out and back on Torrey Pines Road. (partially traverses the old Las Vegas Marathon route) Partly Clear, 40 degrees, winds north at 3 mph. Again, no aches nor pain, and today will be the last day I'll be wearing my knee strap. Average heart rate 141 bpm. Cardiac drift 145 bpm.
I'm very anxious to get my mileage higher, but must remember baby steps, baby steps...my next big race is the "Labor of Love 50k" on April 25th and I'm concerned I won't have enough miles on my feet for that distance by then.
Today is Wednesday, which will eventually be my Medium-Long Run day, but today I will increase today's mileage to only six miles.
8:45 a.m. 9:30 6 miles. Time, 57:02. Pace, 9:20 minute miles. Out and back on Torrey Pines Road. (partially traverses the old Las Vegas Marathon route) Partly Clear, 40 degrees, winds north at 3 mph. Again, no aches nor pain, and today will be the last day I'll be wearing my knee strap. Average heart rate 141 bpm. Cardiac drift 145 bpm.
I'm very anxious to get my mileage higher, but must remember baby steps, baby steps...my next big race is the "Labor of Love 50k" on April 25th and I'm concerned I won't have enough miles on my feet for that distance by then.
Tuesday, January 27, 2009
Easy Tuesday
Daily Quote: "The one way to get thin is to re-establish a purpose in life." ~Cyril Connolly, The Unquiet Grave
I remembered how cold I was yesterday morning and dressed more appropriately for today's run, my favorite long sleeve, half-zip, black top that I've worn for several marathons and my coolmax running gloves. I felt as snug as a bug in a rug.
Easy Run, 9:00 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 Clear, 40 degrees, with wind NNW at 22 mph and gusts up to 35 mph! Average heart rate 144 bpm. Cardiac drift 149 bpm. (Note: my maximum heart rate is 190 bpm)
My heart rate was higher than normal, which I attribute to fighting high winds; today's winds will make me stronger if I have to struggle with the periodic Las Vegas Marathon winds (one LV marathon winds were 55+ mph) during the month of December.
I remembered how cold I was yesterday morning and dressed more appropriately for today's run, my favorite long sleeve, half-zip, black top that I've worn for several marathons and my coolmax running gloves. I felt as snug as a bug in a rug.
Easy Run, 9:00 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 Clear, 40 degrees, with wind NNW at 22 mph and gusts up to 35 mph! Average heart rate 144 bpm. Cardiac drift 149 bpm. (Note: my maximum heart rate is 190 bpm)
My heart rate was higher than normal, which I attribute to fighting high winds; today's winds will make me stronger if I have to struggle with the periodic Las Vegas Marathon winds (one LV marathon winds were 55+ mph) during the month of December.
Monday, January 26, 2009
New Las Vegas Marathon Route?
Daily Quote: "Will there be a new course? Yes, the course will be different from the former Las Vegas Marathon. We will announce the new course information as soon as it is confirmed. The Rock ‘n’ Roll Las Vegas Marathon and Half Marathon are currently planned to start together on Las Vegas Boulevard near Mandalay Bay and both finish in the Mandalay Bay Parking lot." --Rock n' Roll Las Vegas Marathon website
The Las Vegas Marathon has a new name, the "Rock n' Roll Las Vegas Marathon," due to new owners, The Competitor Group (CGI) and the marathon date is the same, December 6th, 2009. I'm looking forward to seeing what consists the new route, although it still starts and ends at Marathon Bay Hotel & Casino. Thanks to Running Bob who wrote to me of the new marathon site yesterday.
Today is another Easy Run of five miles as I attempt to slowly rebuild my base in time for the "Labor of Love 50k Race" on April 25th.
9:00 a.m. Easy Run. 5 miles. Time, 47:20. Overall pace, 9:28 minute miles. Out and back on Torrey Pines Road that partially traverses the old Las Vegas Marathon route. Partly Cloudy, 42 degrees, winds NW at 7 mph. Average heart rate 141 bpm. Cardiac drift 145 bpm.
Body felt chilly as I only wore shorts and a singlet as the weather had been rather warm lately and didn't dress for today's cooler temperatures. My hands were freezing! I can't even imagine how my running friends up North can handle much colder temperatures. My right knee is fine, no aches nor pain, and I didn't wear a knee strap!
The Las Vegas Marathon has a new name, the "Rock n' Roll Las Vegas Marathon," due to new owners, The Competitor Group (CGI) and the marathon date is the same, December 6th, 2009. I'm looking forward to seeing what consists the new route, although it still starts and ends at Marathon Bay Hotel & Casino. Thanks to Running Bob who wrote to me of the new marathon site yesterday.
Today is another Easy Run of five miles as I attempt to slowly rebuild my base in time for the "Labor of Love 50k Race" on April 25th.
9:00 a.m. Easy Run. 5 miles. Time, 47:20. Overall pace, 9:28 minute miles. Out and back on Torrey Pines Road that partially traverses the old Las Vegas Marathon route. Partly Cloudy, 42 degrees, winds NW at 7 mph. Average heart rate 141 bpm. Cardiac drift 145 bpm.
Body felt chilly as I only wore shorts and a singlet as the weather had been rather warm lately and didn't dress for today's cooler temperatures. My hands were freezing! I can't even imagine how my running friends up North can handle much colder temperatures. My right knee is fine, no aches nor pain, and I didn't wear a knee strap!
Sunday, January 25, 2009
Summary: January 19-25, 2009
Daily Quote: "It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit."- George Sheehan
11:00 a.m. Today is my rest day from running, but I still accomplished a weight circuit session at my gym (24-Hour Fitness on Rainbow and Alta) where I did my typical two set, 15 repetitions session with the weight circuit training machines, and then jumped in the pool and swam for approximately 30 minutes. I haven't swam since December and was a great change of pace.
Summary: January 19-25, 2009
Last week ran six days for a total of 26 miles! Eventually I'll be running seven days a week, but not quite yet and not next week. I suffered no aches nor pain on right knee and my right wrist no longer hurts!! I feel like my body is now 100% and can slowly add more mileage for my upcoming "Labor of Love 50k Race" on April 25th...only 13 weeks from now!!!
I'm still 179 pounds on a six foot frame and hopefully once my mileage increases my weight will decline.
I accomplished three sessions of weight circuit training last week! My right wrist no longer hurts and I've returned to the same pound weights that I was using before the sprained wrist. I believe my body weight didn't decrease due to the bigger muscles I had developed during last week.
I've continued to get 7-8 hours of sound sleep nightly, my new work hours (12:00 pm - 12:00 am) agree with me and is easier to get enough sleep before work. My morning heart rates are still good, 42-44 bpm, but not as low as last fall's heart rates.
A short recap of last weeks running:
Monday: Easy Run, 4 miles.
Tuesday: Easy Run, 4 miles.
Wednesday: Easy Run, 4 miles + weight circuit training.
Thursday: Easy Run, 4 miles.
Friday: Easy Run, 4 miles + weight circuit training.
Saturday: Easy Run, 6 miles.
Sunday: weight circuit training.
Total weekly mileage: 26 miles.
Next week I plan to increase Wednesday and Saturday's runs, with Saturday eventually being my "Long Run."
11:00 a.m. Today is my rest day from running, but I still accomplished a weight circuit session at my gym (24-Hour Fitness on Rainbow and Alta) where I did my typical two set, 15 repetitions session with the weight circuit training machines, and then jumped in the pool and swam for approximately 30 minutes. I haven't swam since December and was a great change of pace.
Summary: January 19-25, 2009
Last week ran six days for a total of 26 miles! Eventually I'll be running seven days a week, but not quite yet and not next week. I suffered no aches nor pain on right knee and my right wrist no longer hurts!! I feel like my body is now 100% and can slowly add more mileage for my upcoming "Labor of Love 50k Race" on April 25th...only 13 weeks from now!!!
I'm still 179 pounds on a six foot frame and hopefully once my mileage increases my weight will decline.
I accomplished three sessions of weight circuit training last week! My right wrist no longer hurts and I've returned to the same pound weights that I was using before the sprained wrist. I believe my body weight didn't decrease due to the bigger muscles I had developed during last week.
I've continued to get 7-8 hours of sound sleep nightly, my new work hours (12:00 pm - 12:00 am) agree with me and is easier to get enough sleep before work. My morning heart rates are still good, 42-44 bpm, but not as low as last fall's heart rates.
A short recap of last weeks running:
Monday: Easy Run, 4 miles.
Tuesday: Easy Run, 4 miles.
Wednesday: Easy Run, 4 miles + weight circuit training.
Thursday: Easy Run, 4 miles.
Friday: Easy Run, 4 miles + weight circuit training.
Saturday: Easy Run, 6 miles.
Sunday: weight circuit training.
Total weekly mileage: 26 miles.
Next week I plan to increase Wednesday and Saturday's runs, with Saturday eventually being my "Long Run."
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