Daily Quote: "Every marathon runner needs a plan for when the gun goes off in their marathon. Without such a strategy, you will drift badly, and when things go wrong your marathon will rapidly turn into an increasingly bad nightmare. I hasten to add that your plan needs to be flexible enough to accommodate the unexpected, such as when things go wrong. --Roy Stevenson, "Running the Perfect Marathon," Marathon & Beyond Magazine, Jan/Feb 2009, pg 123.
I must admit I currently don't have a plan for my very first ultra-marathon, "The Labor of Love 50k," as their isn't much material or training schedules for such a distance. I'm planning on running very conservatively with no time goals, an emphasis on not getting hurt, and speed walking up steep grades...that's the only plan I have. My current training consists with what worked for me with marathons, and heaven knows what I'll do if things go wrong or unexpected!
I'm back on the treadmill today due to 25-30 mph gusts in the Vegas valley, doing my best to keep my allergies at bay; I hope to return to the roads tomorrow.
8:00 a.m. Recovery Run. 6 miles. 24 Hour Fitness on Alta/Rainbow. Life Fitness Treadmill set at a 1% grade. 3 miles at 6.3 mph and last three miles at 6.4 mph. Average heart rate: 142 bpm. Cardiac drift 146 bpm. (Note, my maximum heart rate is 190 bpm.) My heart rate is lower than my Recovery Run last week, which either shows I'm adjusting to the treadmill or I'm getting stronger. Shoes, New Balance 720.
It's hard to return to work today when I know my wife is home...how I wish to join her on the couch!!
Monday, March 23, 2009
Sunday, March 22, 2009
SUMMARY: MARCH 16-22, 2009
Daily Quote: "On why she is still running: (I run) to keep fit in my 50's and beyond, and because it's fun. It's a passion and a desire to stay fit. There is no finish line." --A brief chat with 1984 Olympic marathon gold medalist Joan Benoit Samuelson after her win in the 3,000m yesterday, March 21, 2009. From RunnersWeb.com
Joan Benoit Samuelson continues to be inspirational for me! Despite not having raced on an indoor track since setting the W45 American record in the 3,000m in 2003, Joan dominated the W50 3,000m and won in an age-division American record 10 minutes 22.69 seconds. Following Benoit Samuelson across the line was the W55 winner Kathryn Martin (Northport, N.Y.) in 10:59.36. It was Martin's American record of 10:23.84 from 2004 that Benoit Samuelson broke.
This weekend I've been forced back to the treadmill due to high winds with dust advisory, plus the Mulberry Tree pollen that I'm suffering through makes for a tough training week.
8:15 a.m. Recovery Run. 24 Hour Fitness on Alta/Rainbow location. Life Fitness Treadmill set at a 1% grade. 3 miles at 6.3 mph and last three miles at 6.4 mph. Average heart rate, 143 bpm. Cardiac Drift, 147 bpm. (Note my maximum heart rate is 190 bpm.) Run felt very easy and comfortable and felt mellow listening to the CD by Phil Collins, "Testify." Yesterday my right ankle was sore after 16 miles on the treadmill, but appears fine today.
A blast from the past. Found old friend and runner, Thomas Woodrow, on facebook who once was the about.com running/jogging guide. Thomas was extremely helpful when I first started running in 1999 and happy to hear he's doing well.
SUMMARY: MARCH 16-22, 2009
I haven't been able to provide a daily update of my training due to time constraints between running and working, I hope to do better next week. Last week I ran a total of 60 miles, which is my highest weekly mileage this year. I ran seven days again and continued my running streak...my last day off from running was February 14th, 2009! I'm still suffering from allergies and the typical high winds of March makes it very difficult to stay motivated with my training.
Only five more weeks until the "Labor of Love 50k" race and my Long Run miles is still relatively low, therefore I'm planning only a two week taper before the race. I hope to have at least one 20+ Long Run before the race, next Saturday I plan on running an 18 miler. My main emphasis for my very first ultra-marathon is to have fun with no time goals and treat this race as a learning experience.
I accomplished just two weight circuit training workouts as I didn't have time to squeeze one more weight session between running and working. I hope to do better next week.
My sleep has been much better this week, I've returned to sleeping soundly for 7-8 hours daily. My morning heart rates have returned to normal, 38-41 bpm. The allergy medicine "Benadryl" has been working well and has me sleeping like a log.
A short recap of last week's training:
Monday: Recovery Run, 6 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Medium Long Run, 11 miles.
Thursday: Recovery Run, 6 miles. Weight Circuit Training.
Friday: General Aerobic Run, 7 miles.
Saturday: Long Run, 16 miles.
Sunday: Recovery Run, 6 miles.
Total Weekly Mileage: 60 miles.
Joan Benoit Samuelson continues to be inspirational for me! Despite not having raced on an indoor track since setting the W45 American record in the 3,000m in 2003, Joan dominated the W50 3,000m and won in an age-division American record 10 minutes 22.69 seconds. Following Benoit Samuelson across the line was the W55 winner Kathryn Martin (Northport, N.Y.) in 10:59.36. It was Martin's American record of 10:23.84 from 2004 that Benoit Samuelson broke.
This weekend I've been forced back to the treadmill due to high winds with dust advisory, plus the Mulberry Tree pollen that I'm suffering through makes for a tough training week.
8:15 a.m. Recovery Run. 24 Hour Fitness on Alta/Rainbow location. Life Fitness Treadmill set at a 1% grade. 3 miles at 6.3 mph and last three miles at 6.4 mph. Average heart rate, 143 bpm. Cardiac Drift, 147 bpm. (Note my maximum heart rate is 190 bpm.) Run felt very easy and comfortable and felt mellow listening to the CD by Phil Collins, "Testify." Yesterday my right ankle was sore after 16 miles on the treadmill, but appears fine today.
A blast from the past. Found old friend and runner, Thomas Woodrow, on facebook who once was the about.com running/jogging guide. Thomas was extremely helpful when I first started running in 1999 and happy to hear he's doing well.
SUMMARY: MARCH 16-22, 2009
I haven't been able to provide a daily update of my training due to time constraints between running and working, I hope to do better next week. Last week I ran a total of 60 miles, which is my highest weekly mileage this year. I ran seven days again and continued my running streak...my last day off from running was February 14th, 2009! I'm still suffering from allergies and the typical high winds of March makes it very difficult to stay motivated with my training.
Only five more weeks until the "Labor of Love 50k" race and my Long Run miles is still relatively low, therefore I'm planning only a two week taper before the race. I hope to have at least one 20+ Long Run before the race, next Saturday I plan on running an 18 miler. My main emphasis for my very first ultra-marathon is to have fun with no time goals and treat this race as a learning experience.
I accomplished just two weight circuit training workouts as I didn't have time to squeeze one more weight session between running and working. I hope to do better next week.
My sleep has been much better this week, I've returned to sleeping soundly for 7-8 hours daily. My morning heart rates have returned to normal, 38-41 bpm. The allergy medicine "Benadryl" has been working well and has me sleeping like a log.
A short recap of last week's training:
Monday: Recovery Run, 6 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Medium Long Run, 11 miles.
Thursday: Recovery Run, 6 miles. Weight Circuit Training.
Friday: General Aerobic Run, 7 miles.
Saturday: Long Run, 16 miles.
Sunday: Recovery Run, 6 miles.
Total Weekly Mileage: 60 miles.
Monday, March 16, 2009
SUMMARY: MARCH 9-15, 2009
Daily Quote: "The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don't want it badly enough. They're there to stop other people." --Randy Pausch.
Today is a Recovery Run of six miles, which was tougher to get out the door as I'm still suffering from allergies and didn't really want to run; my own little brick wall.
7:30 a.m. Recovery Run. 6 miles. Time, 57:42 minutes. Overall pace, 9:37 minute miles. Out and back on Alta Road. Partly Cloudy, 51 degrees, wind west at 5 mph. Average heart rate, 143 bpm. Cardiac drift, 149 bpm. The wind wasn't strong today, but still suffering from my allergies. I may need to see a doctor and get stronger drugs as the OTC drugs are ineffective.
SUMMARY: MARCH 9-15, 2009
Last week I ran a total of 54 miles, which is the highest weekly mileage for the year. I ran seven days again and continued my running streak...my last day I had off from running was February 14th, 2009! I've been suffering from allergies, primarily due to Mulberry Tree pollen, and has been affecting the quality of my training. Only six weeks until the "Labor of Love 50k" race and my mileage isn't what it should be, I'll just do the best I can with what I have.
I accomplished three weight circuit sessions last week and just maintained the poundage of last week with no increase in any of the weight stations.
My sleep has been fitful as the allergies are keeping me from sound sleep, although my sleep has been over 7 hours its not quality sleep. My morning heart rates are a little high, averaging around 43-47 bpm.
A short recap of last week's training:
Monday: Recovery Run, 6 miles. Weight circuit training.
Tuesday: General Aerobic Run, 7 miles.
Wednesday: Medium Long Run, 10 miles.
Thursday: Recovery Run, 6 miles. Weight circuit training.
Friday: General Aerobic Run, 7 miles.
Saturday: Recovery Run, 6 miles. Weight circuit training.
Sunday: Medium Long Run, 14 miles.
Total Weekly Mileage: 56 miles.
Today is a Recovery Run of six miles, which was tougher to get out the door as I'm still suffering from allergies and didn't really want to run; my own little brick wall.
7:30 a.m. Recovery Run. 6 miles. Time, 57:42 minutes. Overall pace, 9:37 minute miles. Out and back on Alta Road. Partly Cloudy, 51 degrees, wind west at 5 mph. Average heart rate, 143 bpm. Cardiac drift, 149 bpm. The wind wasn't strong today, but still suffering from my allergies. I may need to see a doctor and get stronger drugs as the OTC drugs are ineffective.
SUMMARY: MARCH 9-15, 2009
Last week I ran a total of 54 miles, which is the highest weekly mileage for the year. I ran seven days again and continued my running streak...my last day I had off from running was February 14th, 2009! I've been suffering from allergies, primarily due to Mulberry Tree pollen, and has been affecting the quality of my training. Only six weeks until the "Labor of Love 50k" race and my mileage isn't what it should be, I'll just do the best I can with what I have.
I accomplished three weight circuit sessions last week and just maintained the poundage of last week with no increase in any of the weight stations.
My sleep has been fitful as the allergies are keeping me from sound sleep, although my sleep has been over 7 hours its not quality sleep. My morning heart rates are a little high, averaging around 43-47 bpm.
A short recap of last week's training:
Monday: Recovery Run, 6 miles. Weight circuit training.
Tuesday: General Aerobic Run, 7 miles.
Wednesday: Medium Long Run, 10 miles.
Thursday: Recovery Run, 6 miles. Weight circuit training.
Friday: General Aerobic Run, 7 miles.
Saturday: Recovery Run, 6 miles. Weight circuit training.
Sunday: Medium Long Run, 14 miles.
Total Weekly Mileage: 56 miles.
Friday, March 13, 2009
Mulberry Trees
Daily Quote: "Keeping body weight off is a long-term lifestyle choice. Gimmicks that produce impressively large, quick weight losses don't work in the long term. Short-term gains should not come along with long-term pain, like kidney problems, heart disease, cancer, bone and joint ailments and other problems that may be brought on with popular diet fads. If the weight was gained slowly, over a period of months and years, why would you expect to take it off healthily in a matter of weeks? Treating weight loss as a race doesn't work; it only makes the dieter more eager to quit the diet and go back to the eating habits that put them in need of losing weight in the first place." --"The China Study," by T. Colin Campbell, PhD and Thomas M. Campbell II
I've been suffering my annual Mulberry Tree pollen allergy attack this week. My sore eyes are red and have been sneezing constantly. I can't take the stronger allergy medicines as they make me drowsy and can't safely drive my cab. This morning's temperature is 55 degrees, but with 15-20 mph winds compounding my allergy problem I decided to visit my gym's trusty treadmill.
Recovery Run. 8:30 a.m. 24 Hour Fitness on Alta Road. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.3 mph. Average heart rate: 144 bpm. Cardiac Drift: 150 bpm. (Note my maximum heart rate is 190 bpm).
The treadmill was fun for a change! My heart rate was a little too high as my body needs to adjust again to the consistent moving belt...I shouldn't have tried to duplicate my speed of past Recovery Runs. Hopefully the winds will die down tomorrow and can return to the roads.
I've been suffering my annual Mulberry Tree pollen allergy attack this week. My sore eyes are red and have been sneezing constantly. I can't take the stronger allergy medicines as they make me drowsy and can't safely drive my cab. This morning's temperature is 55 degrees, but with 15-20 mph winds compounding my allergy problem I decided to visit my gym's trusty treadmill.
Recovery Run. 8:30 a.m. 24 Hour Fitness on Alta Road. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.3 mph. Average heart rate: 144 bpm. Cardiac Drift: 150 bpm. (Note my maximum heart rate is 190 bpm).
The treadmill was fun for a change! My heart rate was a little too high as my body needs to adjust again to the consistent moving belt...I shouldn't have tried to duplicate my speed of past Recovery Runs. Hopefully the winds will die down tomorrow and can return to the roads.
Sunday, March 8, 2009
SUMMARY: MARCH 2-8, 2009
Daily Quote: "The kilometer is a beautiful measurement when you reach the latter stages of a marathon. Mile markers are too far apart when you're counting down after 20 or 22 miles. Kilometer markers come along more frequently. A kilometer is the equivalent of less than two and a half times around a track, a distance much easier to deal with mentally than a full mile." --Richard Leutzinger, from Marathon & Beyond Magazine article "Running Far, Far From Home," Jan/Feb 2009, pg. 59.
Today was my longest run this year, a 13 miler, I'm slowly getting myself back into shape, hopefully in time before the "Labor of Love 50k" on April 25th.
9:10 a.m. Medium-Long Run. 13 miles. Time, 2:01. Overall pace, 9:19 minute miles. Out and back to Carey Blvd. Partly Cloudy, 59-63 degrees, Wind SW at 22 mph! Average heart rate 142 bpm. Cardiac drift 147 bpm. (Note: maximum heart rate is 190 bpm) Shoes, Nike Air Structure. Next Sunday I plan on adding a marathon pace mile (8:00 minute mile) in the middle of my Long Run. Body felt tired at the beginning of my run, and just kept getting more tired...looking forward to a very easy recovery run tomorrow. The winds have been creating havoc on my sinuses due to allergies.
SUMMARY, MARCH 2-8, 2009
Last week I ran a total of 52 miles, which is the highest weekly mileage for the year. I ran seven days again, appears that I have a streak going...my last day I had off from running was February 14th, 2009. Only seven weeks until the "Labor of Love 50k Race!"
I've lost another pound and currrently 177 pounds on a six foot frame. I'm not exactly dieting, but have been striving to eat less animal protein. My ideal racing weight is 170 pounds and am very close to reaching this goal before my ultra-marathon, the "Labor of Love 50k" on April 25th.
I accomplished three weight circuit sessions last week and was able to increase weights in all weight stations. I've been lifting weights immediately after work, and once I start doing doubles as well as commuting back and forth from work on foot, may have to find some other time to lift weights. I have no idea how I'm going to find time for weights once my mileage reaches 70+ miles per week, I'll worry about it once I cross that bridge.
My new work hours (12:00 pm - 12:00 am) has been perfect for me as I'm able to sleep soundly for 7-8 hours and still awake in time for perfect running weather. My morning heart rates are good, 38-41 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, 6 miles. Weight Circuit Training.
Friday: General Aerobic Run, 7 miles.
Saturday: Recovery Run, 6 miles. Weight Circuit Training.
Sunday: Medium Long Run, 13 miles.
Total Weekly Mileage: 52 miles.
Next week my plan is to have all my Recovery Runs become 6 miles, and increase my Wednesday and Sunday longer runs by one mile.
I still have a very busy day yet. This afternoon I'll be taking Suzie out to see the movie, "The Reader," and then at 6:00 p.m. will be bowling on the Bishop Gorman League at the Gold Coast Hotel & Casino.
Today was my longest run this year, a 13 miler, I'm slowly getting myself back into shape, hopefully in time before the "Labor of Love 50k" on April 25th.
9:10 a.m. Medium-Long Run. 13 miles. Time, 2:01. Overall pace, 9:19 minute miles. Out and back to Carey Blvd. Partly Cloudy, 59-63 degrees, Wind SW at 22 mph! Average heart rate 142 bpm. Cardiac drift 147 bpm. (Note: maximum heart rate is 190 bpm) Shoes, Nike Air Structure. Next Sunday I plan on adding a marathon pace mile (8:00 minute mile) in the middle of my Long Run. Body felt tired at the beginning of my run, and just kept getting more tired...looking forward to a very easy recovery run tomorrow. The winds have been creating havoc on my sinuses due to allergies.
SUMMARY, MARCH 2-8, 2009
Last week I ran a total of 52 miles, which is the highest weekly mileage for the year. I ran seven days again, appears that I have a streak going...my last day I had off from running was February 14th, 2009. Only seven weeks until the "Labor of Love 50k Race!"
I've lost another pound and currrently 177 pounds on a six foot frame. I'm not exactly dieting, but have been striving to eat less animal protein. My ideal racing weight is 170 pounds and am very close to reaching this goal before my ultra-marathon, the "Labor of Love 50k" on April 25th.
I accomplished three weight circuit sessions last week and was able to increase weights in all weight stations. I've been lifting weights immediately after work, and once I start doing doubles as well as commuting back and forth from work on foot, may have to find some other time to lift weights. I have no idea how I'm going to find time for weights once my mileage reaches 70+ miles per week, I'll worry about it once I cross that bridge.
My new work hours (12:00 pm - 12:00 am) has been perfect for me as I'm able to sleep soundly for 7-8 hours and still awake in time for perfect running weather. My morning heart rates are good, 38-41 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, 6 miles. Weight Circuit Training.
Friday: General Aerobic Run, 7 miles.
Saturday: Recovery Run, 6 miles. Weight Circuit Training.
Sunday: Medium Long Run, 13 miles.
Total Weekly Mileage: 52 miles.
Next week my plan is to have all my Recovery Runs become 6 miles, and increase my Wednesday and Sunday longer runs by one mile.
I still have a very busy day yet. This afternoon I'll be taking Suzie out to see the movie, "The Reader," and then at 6:00 p.m. will be bowling on the Bishop Gorman League at the Gold Coast Hotel & Casino.
Monday, March 2, 2009
Bread
Daily Quote: "Before, I ate bread with every meal and even between them. Now, I only have it once a day and it's always whole grain varieties. I have lost 10 pounds already. I figure it's also because doing without the bread means I'm cutting a lot of butter, too." -- April, 30, lost 10 pounds (and still going!), weightloss.about.com
I find that whole grain bread also keeps me feeling full longer as well and the extra fiber is healthier than fluffy white bread. I've noticed that the local grocery store now carries half-loaf bread in case you don't need a large loaf as well.
8:00 a.m. Recovery Run. 5 miles. Time, 49:50. Overall pace, 9:58 minute miles. Out and back on HWY 95 bike path. Average heart rate, 141 bpm. Cardiac drift, 146 bpm. A very slow recovery run, felt like I was barely running as I floated along the bike path.
Bought a new book by Sanjay Gupta, MD, called "Chasing Life: New Discoveries in the Search for Immortality to Help You Age Less Today." I'll undoubtedly quote the book once I start reading it at work tonight...one of the advantages of driving a cab when business is slow is reading books and magazines.
I find that whole grain bread also keeps me feeling full longer as well and the extra fiber is healthier than fluffy white bread. I've noticed that the local grocery store now carries half-loaf bread in case you don't need a large loaf as well.
8:00 a.m. Recovery Run. 5 miles. Time, 49:50. Overall pace, 9:58 minute miles. Out and back on HWY 95 bike path. Average heart rate, 141 bpm. Cardiac drift, 146 bpm. A very slow recovery run, felt like I was barely running as I floated along the bike path.
Bought a new book by Sanjay Gupta, MD, called "Chasing Life: New Discoveries in the Search for Immortality to Help You Age Less Today." I'll undoubtedly quote the book once I start reading it at work tonight...one of the advantages of driving a cab when business is slow is reading books and magazines.
Sunday, March 1, 2009
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.
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.
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