SUMMARY: FEBRUARY 23 - MARCH 1, 2009

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.

I've been eating mini-meals since reading the book "Body for Life" by Bill Phillips, which was nine years ago! I'm a big believer in spreading out the calories every three hours and often encourage beginner runners to do the same.

Today was my longest run this year, a 12 miler, I still have a long way to go before I'm ready for the "Labor of Love 50k" on April 25th.

9:00 a.m. Medium-Long Run. 12 miles. Time, 1:50. Overall pace, 9:12 minute miles. Out and back on Jones Boulevard. Partly Cloudy, 59-63 degrees, Wind SW at 7 mph. Average heart rate 143 bpm. Cardiac drift 149 bpm. (Note: maximum heart rate is 190 bpm) Shoes, Nike Air Structure. Body felt good, no aches nor pain, but only carried one bottle of Gatorade and should have brought more fluids as I was fairly dehydrated after my run.

I've been having problems logging onto the computer lately...when I awake, my wife is on the computer...after my run, wife is on the computer...before I leave for work, wife is on the computer! I don't begrudge her computer time as she is home 24 hours a day, seven days a week and totally understand how addicting the Internet, but look forward to her becoming more active outside the home. Her doctor says she can start driving her truck next week as she is getting more mobile after taking out her metal staples last Tuesday.

SUMMARY: FEBRUARY 23 MARCH 1, 2009

I'm now running seven days a week for a total of 48 miles and still have a long ways to go before I'm ready for my first ultra-marathon race. I'll increase my mileage again next week, then a recovery week afterwards.

I'm now 178 pounds on a six foot frame and body feels very comfortable at this weight, nevertheless I would prefer to be at my racing weight of 170 pounds by April 25th for the "Labor of Love 50k" race.

I accomplished three sessions of weight circuit training last week and didn't increase the poundage at all. I could increase my weights on the shoulder press and chest press machines next week.

I've continued to sleep soundly for 7-8 hours nightly and my morning heart rates have been very good, 39-41 bpm.

A short recap of last week's training:
Monday: Recovery Run, 5 miles. Weight circuit training.
Tuesday: Easy Run, 6 miles.
Wednesday: General Aerobic Run, 9 miles.
Thursday: Recovery Run, 5 miles. Weight circuit training.
Friday: General Aerobic Run 6 miles.
Saturday: Recovery Run, 5 miles. Weight circuit training.
Sunday: Medium Long Run, 12 miles.
Total weekly mileage: 48 miles.

Next week I plan to increase by one mile my Wednesday and Sunday runs, depending how my body feels.

Our bowling team One Wonders won't be bowling tonight as Mary and Glenn will be at the NASCAR Winston Cup races, we'll bowl a makeup game next Saturday. Last week Becky Ely had replaced my wife on our team and appears to be enjoying the bowling experience.

High Fiber Intake

Daily Quote: "The China Study provided evidence that there is a link with certain cancers. The results showed that high-fiber intake was consistently associated with lower rates of cancers of the rectum and colon. High-fiber intakes also were associated with lower levels of blood cholesterol. Of course, high-fiber consumption reflected high plant plant-based food consumption; foods such as beans, leafy vegetables and whole grains are all high in fiber." --The China Study, by T. Colin Campbell, PhD and Thomas M. Campbell II, pg 92.

Today is a very easy Recovery Run as to recover from yesterday's eight miler.

8:30 a.m. Recovery Run. 5 miles. Time, 49:29. Overall pace, 9:53 minute miles. Out and back on Alta Road (The main bike route to Red Rock Canyon). Clear, 42 degrees, Winds SSW at 6 mph. Average heart rate, 141 bpm. Cardiac Drift, 145 bpm (Note, my maximum heart rate is 190 bpm. Ran nice and easy, legs felt fresh with no fatigue nor soreness from yesterday, nevertheless, I know that I needed the recovery run.

I've pretty much exhausted all possible out-and-back routes from my home. During the weekends I may drive to another part of town as to add extra spice to my runs.

Cereal

Daily Quote: "Choose your cereal wisely. Whether your cereal is hot or cold, you'll always want to check the fiber, fat, and sugar content per serving. For example, many kinds of instant oatmeal tend to be heavily processed, leaving it lower in fiber than unprocessed, whole oats. Choose cereals with at least 3 grams of fiber per serving. Inspect breakfast bar labels the same way you would inspect cereal labels, noting fat, fiber, and sugar content. Many cereal, granola, and breakfast bars tend to skimp on fiber and instead bulk up on sugar. Your goal should be to get a total of at least 6 grams of fiber at breakfast. If your favorite cereal is low on fiber, add a few tablespoons of unprocessed wheat bran to it. " --RealAge website
My favorite breakfast is Cheerios with lowfat milk topped with sliced bananas...quick to make and doesn't upset my stomach for my morning run afterwards. I've never considered adding more fiber to my cereal with unprocessed wheat bran, maybe something I should be experimenting? Your thoughts?

Today is an easy eight miler.

8:00 a.m. General Aerobic Run. 8 miles. Time, 1:17. Out and back on Torrey Pines Road (partially traverses last year's Las Vegas Marathon route. Clear, 42 degrees, wind SW at 7 mph. Average heart rate, 142 bpm. Cardiac drift, 148 bpm. (Note: my maximum heart rate is 190 bpm)

No aches nor pain and feeling strong. I could easily run longer and faster, but must stay within my comfort zone as I gradually increase my mileage with baby steps. I'm wondering if my planned ultra race, "The Labor of Love 50k," in April is impractical considering my interruptions to training due to sore right knee the last two months and my wife's current health.

I'll continue my training with a wait-and-see approach, I may change my goals to shorter races like the 5k and 10k, which doesn't require much weekly mileage. Also, cab business is very slow due to the economy and can't justify the expense of too many races this year, especially destination races (I would love to return to Salt Lake City someday and race with my good friend Allen again)

Slept Late

Daily Quote: "How your clothes fit can be a great indication of how you're reshaping your body. For instance, if you replace 5 pounds of fat with 5 pounds of muscle, you will look leaner and will have lost inches in key areas because muscle is more dense than fat. The end result is that your clothes should generally hang looser in all the right spots." --RealAge web site.

I must have really needed the rest as I slept 9 1/2 hours last night! Therefore, my Recovery Run started later than usual.

10:30 a.m. Recovery Run. 5 miles. Time, 47:07. Overall pace, 9:25 minute miles. Out and back on Torrey Pines Road (partially traverses last year's Las Vegas Marathon route) . Cloudy, 50 degrees, with wind SW at 14 mph. Average heart rate, 141 bpm. Cardiac Drift, 145 bpm. (Note: my maximum heart rate is 190 bpm)

My training heart rate is right where I want it to be this morning and my wakeup morning heart rate was 39 bpm too!!

Now, I must rush to work with my Chicken & Broccoli Lean Pocket.

Earlier Run

Daily Quote: "It's easy to climb on the bathroom scale every day. However, the number it displays doesn't provide the type of information you really need to assess your fitness progress.
Changes in your body composition, such as the ratio of your lean body weight -- including muscle, bone, organs, and fluids -- compared to your body fat weight, are not reflected on the bathroom scale." --RealAge web site.

Today I awoke earlier as to finish my run before my significant other awakes and discovers I escaped.

7:00 a.m. Recovery Run. 5 miles. Time, 46:30. Overall pace, 9:18 minute miles. Out and back on Torrey Pines Road (partially traverses last year's Las Vegas Marathon route) . Cloudy, 40 degrees, with mild breezes and wet ground from overnight rains. Average heart rate, 146 bpm. Cardiac Drift, 151 bpm. (Note: my maximum heart rate is 190 bpm)

No more four mile Recovery Runs; the next several weeks my Recovery Runs will be increased to 5 miles. No aches nor pain and body felt very comfortable during my run, although I should have ran a tad slower.

I was able to finish my run before the wife awakes and feels neglected. This week will be very busy due to the M.A.G.I.C. (fashion trade show) and we cabbies really need the additional business.

9-Miler!

Daily Quote: "If your weight loss has stalled, don't give into the temptation to quit -- or worse, to try more extreme measures that aren't good for your health, such as skipping meals or working out excessively. A weight plateau is no reason to give up on a healthy plan. In fact, a weight plateau could be a sign that you're ready for something more challenging or engaging. So stop, take a moment to regroup, shift the focus away from your weight for a while, and consider other ways you can measure your progress." --RealAge web site.

I've gained weight last week as I was taking care of my wife, no running nor any exercise for that matter, which shows on the weight scale...I'm now 180 pounds on a six foot frame. Now that Suzie is home I should be able to ease back into my training. Suzie's daughter, Lisa, is here as to give me a break, which I took full advantage and ran nine miles...my longest run this year!

12:00 p.m. General Aerobic Run. 9 miles. Time, 1:24. Overall pace, 9:22 minute miles. Out and back on Lindell Road (back route to Checker Cab yard). Clear, 48 degrees, with no wind. Average heart rate 143 bpm. Cardiac drift 147 bpm. (Note, my maximum heart rate is 190 bpm)

Nice comfortable run with no aches nor pain, felt invigorated and happy to be back running. In the future, I'm planning on utilizing this Lindell Road route as a running commute to work that's 8.1 miles one way. Tomorrow I'll take it easy with a short four miler.

Suzie is doing much better. She's starting to eat semi-solid foods and is doing well. She still depends on the walker to get around the home...I moved all throw rugs and other obstacles that would get in her way. She slept twelve hours last night, which she sorely needed, as sleeping in the hospital was nearly impossible due to all the noise and nurse interruptions. Suzie tells me that she hates for me to write about her on this blog, hence, I won't provide any further updates on her condition.

Suzie Is Now Home

My wife, Suzie, is now home!! Her surgery was last Tuesday when she had a total hysterectomy and had a football size cyst removed. A biopsy was made on Wednesday on the cyst which showed no cancer!! Suzie's recovery is coming along slowly and she'll be out of work for at least eight weeks. This week she can only eat soft foods. She has a walker and is able to reach the bathroom o.k., her major task this week is to walk as much as she can, which is difficult for her even before surgery.

I'm exhausted. I've been visiting her every day at the hospital before my 12-hour work shift (unable to get time off from work) and have been averaging 4-5 hours of sleep nightly. Unfortunately, I was unable to run last week as I spent every possible moment by my wife's side...I'll just consider last week as a recovery week from running. I hope to do an easy nine miler tomorrow morning once my wife gets settled.

I'm now back on the computer and will strive to catch up on my e-mails (I have 193 e-mails) and to read all my favorite blogs. Thank you for all your prayers and moral support!!