Daily Quote: "Club running offers a world of possibility: new races, new distances, new competitors, new teammates, new coaching, new fans, and new terrain. These changes are often what you need to ignite your passion once more." --Michelle Rafferty, from the article, "One Manhattan Girl's Reflections on Joining a Team," Running Times Magazine, May 2009, pg 55.
Yesterday I ran 22 miles and decided today to meetup for my first run with "The Wild Bunch Running Meetup Group" for an easy 13 miles around the Red Rock Canyon Loop. We were to meet at the Red Rock fee station at 8:00 a.m., but nobody was there. I waited for about ten minutes and decided to start off on my own. I saw a trail cutoff from the road called "Calico Basin Trail," and thought what a great day for a trail run. I ran 5 miles out on the trail that was extremely hilly and rocky, a real test on my ankles, decided to run back 5 miles on the paved road to the Visitor Center.
8:10 a.m. Red Rock Canyon. 10 miles (half on trails) Time 1:50. Overall pace, 11:02 minute miles. Partly Cloudy, 49-53 degrees, with winds east at 9 mph. Average heart rate, 149 bpm. Cardiac drift, 155 bpm. Both my ankles are a little sore as my body isn't accustomed to hilly and rocky trails, but should be o.k. tomorrow with consistent icing.
I hope to try and run with the Wild Bunch again. I realize it is Easter and many probably couldn't make it.
Sunday, April 12, 2009
Wednesday, April 8, 2009
Fresh and Frisky
Daily Quote: "For you serious, hard-charging veterans, keep in mind that less can, indeed, truly be better. You may not need to follow a seemingly interminable 15-20 week training program. My experienced marathoners usually follow a 12-week plan. Of course, the workout components very greatly from one runner to another, depending on their strengths and weaknesses. However, I've learned that being a tad undertrained, but fresh and frisky, is better than being overtrained and toasted at the starting line." --Roy Benson, MPE, from his article "Short-Season Marathon Training: A Lesson from the 100th Boston" in Running Times Magazine, May 2009, pg. 28.
I haven't had the high weekly mileage that I normally would have before a marathon, not alone for my very first ultra-marathon, and often wonder how much I'm undertrained. Roy Benson's quote above has me thinking that my current 60+ mileage weeks should be sufficient and at least I'm not overtrained...I am indeed "fresh and frisky!"
Only 17 more days before the "Labor of Love 50k" race and my employer, Checker Cab Company, still hasn't approved my having the night off before the race. Oh well, I will run this race whether or not I have a full night of sleep. I drive my cab until midnight, and the race starts at 6:00 a.m. (the organizers wish the runners to be at the start around 5:00 a.m.) I'm thinking that if I must work Friday night I'll be able to sleep approximately four hours before the race. I usually sleep fitfully before a race anyway and not overly concerned about sleep-racing.
Today is my Medium Long Run.
8:00 a.m. Medium Long Run. 13 miles. Time, 2:02. Overall pace, 9:24 minute miles. Out and back on Lindell Road. Partly Cloudy, 57-61 degrees, Wind SW at 14 mph, with 22 mph gusts. Average heart rate, 143 bpm. Cardiac drift, 149 bpm. Body feels excellent, no aches nor pain, and felt like I could run easily run faster and longer. I'm in excellent spirits and anxious to start racing again. I'm getting accustomed to running in the wind, but know I'll undoubted suffer allergy symptoms at work tonight.
I haven't had the high weekly mileage that I normally would have before a marathon, not alone for my very first ultra-marathon, and often wonder how much I'm undertrained. Roy Benson's quote above has me thinking that my current 60+ mileage weeks should be sufficient and at least I'm not overtrained...I am indeed "fresh and frisky!"
Only 17 more days before the "Labor of Love 50k" race and my employer, Checker Cab Company, still hasn't approved my having the night off before the race. Oh well, I will run this race whether or not I have a full night of sleep. I drive my cab until midnight, and the race starts at 6:00 a.m. (the organizers wish the runners to be at the start around 5:00 a.m.) I'm thinking that if I must work Friday night I'll be able to sleep approximately four hours before the race. I usually sleep fitfully before a race anyway and not overly concerned about sleep-racing.
Today is my Medium Long Run.
8:00 a.m. Medium Long Run. 13 miles. Time, 2:02. Overall pace, 9:24 minute miles. Out and back on Lindell Road. Partly Cloudy, 57-61 degrees, Wind SW at 14 mph, with 22 mph gusts. Average heart rate, 143 bpm. Cardiac drift, 149 bpm. Body feels excellent, no aches nor pain, and felt like I could run easily run faster and longer. I'm in excellent spirits and anxious to start racing again. I'm getting accustomed to running in the wind, but know I'll undoubted suffer allergy symptoms at work tonight.
Monday, April 6, 2009
SUMMARY, MARCH 30 - APRIL 5, 2009
Daily Quote: "Regular, moderate exercise (along with healthier eating and stress-management techniques) reduces inflammation throughout your body, including in your brain, and also reduces the incidence of tiny strokes that can impair your ability to think clearly. In addition, levels of beneficial neurotransmitters such as dopamine, serotonin, and norepinephrine are higher in those who exercise. These, in turn, may help depression, elevate mood, and help you focus better. --Dean Ornish, M.D., from his insightful book, "The Spectrum."
Today is a Recovery Run as I had ran a tough 20 miler yesterday and could really use the recovery.
8:45 a.m. Recovery Run, 6 miles. Time, 58:27, Overall pace, 9:44 minute miles. Out and back on Alta Road, which is the main bicycle route to Red Rock Canyon. Clear, 60 degrees with wind NNE at 18 mph. I should have ran on the treadmill as the winds are still creating havoc on my sinus due to allergies...I just couldn't run on the treadmill as outside was sunny and warm. The bottom of my left foot is still sore from yesterday's 20-miler, I hope my old case of plantar fasciitis is flaring up again. I'll continue to ice left foot for the next couple of days.
SUMMARY, MARCH 30 - APRIL 5, 2009
Last week I ran a total of 65 miles, which is my highest weekly mileage this year. Finally ran my first 20 miler for the year, which is a little late considering my "Labor of Love 50k" race is only 19 days from now. I hope to run a 22 miler next Saturday that will be my last long run before the race.
I only accomplished two weight circuit training sessions as to celebrate my 11th wedding anniversary with my wife. I hope to return to three sessions next week.
I was able to sleep 7-8 hours nightly last week and my morning heart rates are good, 39-41 bpm.
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, 8 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Long Run, 20 miles.
Total weekly mileage: 65 miles.
Today is a Recovery Run as I had ran a tough 20 miler yesterday and could really use the recovery.
8:45 a.m. Recovery Run, 6 miles. Time, 58:27, Overall pace, 9:44 minute miles. Out and back on Alta Road, which is the main bicycle route to Red Rock Canyon. Clear, 60 degrees with wind NNE at 18 mph. I should have ran on the treadmill as the winds are still creating havoc on my sinus due to allergies...I just couldn't run on the treadmill as outside was sunny and warm. The bottom of my left foot is still sore from yesterday's 20-miler, I hope my old case of plantar fasciitis is flaring up again. I'll continue to ice left foot for the next couple of days.
SUMMARY, MARCH 30 - APRIL 5, 2009
Last week I ran a total of 65 miles, which is my highest weekly mileage this year. Finally ran my first 20 miler for the year, which is a little late considering my "Labor of Love 50k" race is only 19 days from now. I hope to run a 22 miler next Saturday that will be my last long run before the race.
I only accomplished two weight circuit training sessions as to celebrate my 11th wedding anniversary with my wife. I hope to return to three sessions next week.
I was able to sleep 7-8 hours nightly last week and my morning heart rates are good, 39-41 bpm.
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, 8 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Long Run, 20 miles.
Total weekly mileage: 65 miles.
Friday, April 3, 2009
Another WINDY Day.
Daily Quote: After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness. --Christine Luff, about.com running/jogging guide.
Eating after my runs is difficult for me as I'm just not hungry, I often force myself to eat a little protein and carbs like a small peanut butter & jelly sandwich to help replenish. Funny most runners have problems eating before running, me, it's the opposite.
Today's weather report in the "Las Vegas Review Journal" tells the story: Today ... Partly cloudy. Isolated rain showers in the late morning and afternoon. Areas of blowing dust in the afternoon. Windy. Highs in the mid 70s. Southwest wind 20 to 30 mph with gusts to around 45 mph. Chance of showers 20 percent. Ok., today I was back to the treadmill as my allergy just can't handle the strong winds.
8:30 a.m. General Aerobic Run, 8 miles. Life Fitness Treadmill set at a 1% grade, all miles were at 6.3 mph. Average heart rate, 142 bpm. Cardiac drift, 148 bpm. Watched CNN News from the television monitor hanging from the ceiling. No aches nor pain, but mind became numb with boredom after 30 minutes. Shoes, Nike Air Structures #11.
Tomorrow is my 11th wedding anniversary and will schedule my Long Run of 20 miles for Sunday instead...it would probably be bad form to run for a couple of hours on our wedding anniversary! I do plan to squeeze in a short six mile run before my wife wakes up.
Eating after my runs is difficult for me as I'm just not hungry, I often force myself to eat a little protein and carbs like a small peanut butter & jelly sandwich to help replenish. Funny most runners have problems eating before running, me, it's the opposite.
Today's weather report in the "Las Vegas Review Journal" tells the story: Today ... Partly cloudy. Isolated rain showers in the late morning and afternoon. Areas of blowing dust in the afternoon. Windy. Highs in the mid 70s. Southwest wind 20 to 30 mph with gusts to around 45 mph. Chance of showers 20 percent. Ok., today I was back to the treadmill as my allergy just can't handle the strong winds.
8:30 a.m. General Aerobic Run, 8 miles. Life Fitness Treadmill set at a 1% grade, all miles were at 6.3 mph. Average heart rate, 142 bpm. Cardiac drift, 148 bpm. Watched CNN News from the television monitor hanging from the ceiling. No aches nor pain, but mind became numb with boredom after 30 minutes. Shoes, Nike Air Structures #11.
Tomorrow is my 11th wedding anniversary and will schedule my Long Run of 20 miles for Sunday instead...it would probably be bad form to run for a couple of hours on our wedding anniversary! I do plan to squeeze in a short six mile run before my wife wakes up.
Thursday, April 2, 2009
Foods to Avoid Before a Run
Daily Quote: "Foods with a lot of fat -- such as fried foods, cheese, hamburgers, or bacon -- digest slowly and will feel like they're sitting in your stomach." --Christine Luff, about.com running/jogging guide.
I'm currently striving to eat more plant protein and less animal protein, hence the above foods is not a problem before my run. Also, since I run in the mornings fried foods like hamburgers was never a problem. I do like a small bowl of Cheerios with bananas an hour before my run as it immediately prompts a bowel movement and then I'm good to go (sorry for the pun.)
Since yesterday was a Medium Long Run of 13 miles, today is an easy Recovery Run.
8:15 a.m. Recovery Run. 6 miles. Time, 59:42 minutes. Overall pace, 9:57 minute miles. Out and back on Alta Road. Clear, 61 degrees, with no wind! Average heart rate, 141 bpm. Cardiac drift, 144 bpm. (Note my maximum heart rate is 190 bpm.) Shoes, New Balance 720.
Nice and easy conversational pace. The weather was perfect today as we had no wind!! Yesterday bought the allergy medicine, Claritin, which claims to be non-drowsy...I hope it works as I prepare for another long, 12-hour, work day driving Checker Cab.
I'm currently striving to eat more plant protein and less animal protein, hence the above foods is not a problem before my run. Also, since I run in the mornings fried foods like hamburgers was never a problem. I do like a small bowl of Cheerios with bananas an hour before my run as it immediately prompts a bowel movement and then I'm good to go (sorry for the pun.)
Since yesterday was a Medium Long Run of 13 miles, today is an easy Recovery Run.
8:15 a.m. Recovery Run. 6 miles. Time, 59:42 minutes. Overall pace, 9:57 minute miles. Out and back on Alta Road. Clear, 61 degrees, with no wind! Average heart rate, 141 bpm. Cardiac drift, 144 bpm. (Note my maximum heart rate is 190 bpm.) Shoes, New Balance 720.
Nice and easy conversational pace. The weather was perfect today as we had no wind!! Yesterday bought the allergy medicine, Claritin, which claims to be non-drowsy...I hope it works as I prepare for another long, 12-hour, work day driving Checker Cab.
Wednesday, April 1, 2009
Grape Juice
Daily Quote: "I'm sure you've heard that red wine may be good for your heart. This may be true, but you can receive essentially the same benefits from drinking unfermented wine, i.e., grape juice. Substances such as flavonoids in grapes help dilate your arteries and keep them flexible, improve blood flow, and reduce the likelihood of blood clots. These substances also help keep cholesterol in your bloodstream from ending up in your arteries." --Dean Ornish, from his excellent book, "The Spectrum."
I've been drinking grape juice daily for several years now, but I'm happy to say that my wife, Suzie, has now been drinking grape juice regularly since her surgery. I believe that the surgery was my wife's wake up call and she has been eating somewhat healthier and is starting to walk during her work's lunch breaks. I'm so proud of her!
My running mileage during March has been building steadily, although I feel like I'm playing catch-up since my knee injury. Only 24 more days until the "Labor of Love 50k" race and feel that I'm not 100% ready. Nevertheless, since I'll be treating my first ultra-marathon as a learning experience with no time goals I should manage with whatever weekly mileage I can achieve.
Today is a Medium-Long Run and will add two more miles from last week's 11 miler. The winds have somewhat died down (yesterday Vegas had 45 mph gusts, which forced me back on the treadmill) and will be returning to the roads, hopefully my allergy won't get worse.
8:00 a.m. Medium Long Run. 13 miles. Time, 2:02. Overall pace, 9:14 minute miles. Out and back on Torrey Pines Road that partially traverses last year's Las Vegas Marathon route. Partly Cloudy, 55-63 degrees, winds north at 15 mph with 25 mph gusts. Average heart rate, 144 bpm. Cardiac drift, 153 bpm. (Note: my maximum heart rate is 190 bpm.) My heart rate drifted to 153 bpm when I climbed the overhead pass over HWY 95. My right ankle is a bit sore, overall my body did well. My nose ran faster than I did!! I took another Benadryl pill and hope that my allergy symptoms gets better.
I need to stop at the library and return some CD's and books before I start work. The library is my favorite place and wish I could spend more time there. So much to do and so little time!
I've been drinking grape juice daily for several years now, but I'm happy to say that my wife, Suzie, has now been drinking grape juice regularly since her surgery. I believe that the surgery was my wife's wake up call and she has been eating somewhat healthier and is starting to walk during her work's lunch breaks. I'm so proud of her!
My running mileage during March has been building steadily, although I feel like I'm playing catch-up since my knee injury. Only 24 more days until the "Labor of Love 50k" race and feel that I'm not 100% ready. Nevertheless, since I'll be treating my first ultra-marathon as a learning experience with no time goals I should manage with whatever weekly mileage I can achieve.
Today is a Medium-Long Run and will add two more miles from last week's 11 miler. The winds have somewhat died down (yesterday Vegas had 45 mph gusts, which forced me back on the treadmill) and will be returning to the roads, hopefully my allergy won't get worse.
8:00 a.m. Medium Long Run. 13 miles. Time, 2:02. Overall pace, 9:14 minute miles. Out and back on Torrey Pines Road that partially traverses last year's Las Vegas Marathon route. Partly Cloudy, 55-63 degrees, winds north at 15 mph with 25 mph gusts. Average heart rate, 144 bpm. Cardiac drift, 153 bpm. (Note: my maximum heart rate is 190 bpm.) My heart rate drifted to 153 bpm when I climbed the overhead pass over HWY 95. My right ankle is a bit sore, overall my body did well. My nose ran faster than I did!! I took another Benadryl pill and hope that my allergy symptoms gets better.
I need to stop at the library and return some CD's and books before I start work. The library is my favorite place and wish I could spend more time there. So much to do and so little time!
Monday, March 30, 2009
SUMMARY, MARCH 23-29, 2009
Daily Quote: "If you hope to lose weight by running, keep in mind that you'll only shed pounds if you burn more calories than you consume. To lose a pound, you have to burn, through exercise or life functions, about 3600 calories. So you'll need to combine running with a healthy diet." --Christine Luff, about.com running/jogging guide.
Yesterday read a diet recommendation from the book, "The China Study," Dr. Campbell had high praise for Dr. Dean Ornish diet so today visited the local public library and checked out the book, "The Spectrum." I continue to treat meat as a garnish rather than a main course, but may eventually eliminate meat entirely from my diet.
My wife, Suzie, has returned to work!! I now should have more time to work on the computer during the early morning hours.
Today it was tough getting motivated to run due to my allergy suffering and high winds, therefore I visited my gym for a recovery run on the treadmill. My running streak has been keeping me on course with my training, if I didn't have a streak I might have taken a complete rest day today.
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: 141 bpm. Cardiac drift 147 bpm. (Note, my maximum heart rate is 190 bpm.) Nice and easy run with no aches nor pain. I listened to the CD "Phish, Hampton Come Alive" as to avoid boredom, on the roads I never carry music, but in the gym I always make the exception and find music very helpful. The local public library has a vast CD collection, but couldn't find "Pogues" music, which Nat raved about on her blog "The Negative Split." I plan to purchase from the used CD and record shop soon.
Tonight after work I'll return to the gym for my typical weight circuit training workout.
SUMMARY, MARCH 23-29, 2009
Last week I ran a total of 62 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 only increased my Long Run mileage last week as I jumped the mileage from 16 miles to 18 miles. Next weekend I plan on bumping up my Long Run again with another two miles and run 20 miles...depending how my body feels, I may also increased Wednesday's Medium Long Run to 13 miles. I'm still suffering from allergies and the typical high winds of March makes it very difficult to stay motivated with my training.
Only four more weeks until the "Labor of Love 50k" race and my Long Run miles is still relatively low, nevertheless I will run the race no matter what my mileage as I'm treating this event as a learning experience and plan to run very conservatively anyways.
I accomplished three weight circuit training workouts last week, which was very difficult to achieve due to time restraints and suffering from allergies. Hopefully I'll be able to lift weights with three sessions next week as well.
My sleeping patterns were rather hit and miss due to my allergy suffering and have noticed that my morning heart rates are a little high, approximately 42-44 bpm, which I totally attribute to allergies. Hopefully my allergies symptoms will decrease once the high winds are gone.
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: 62 miles.
Now that my wife has returned to work I won't feel so stressed with our money crunch and might be able to eventually purchase a cheap digital camera so I can post photos on this blog.
Yesterday read a diet recommendation from the book, "The China Study," Dr. Campbell had high praise for Dr. Dean Ornish diet so today visited the local public library and checked out the book, "The Spectrum." I continue to treat meat as a garnish rather than a main course, but may eventually eliminate meat entirely from my diet.
My wife, Suzie, has returned to work!! I now should have more time to work on the computer during the early morning hours.
Today it was tough getting motivated to run due to my allergy suffering and high winds, therefore I visited my gym for a recovery run on the treadmill. My running streak has been keeping me on course with my training, if I didn't have a streak I might have taken a complete rest day today.
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: 141 bpm. Cardiac drift 147 bpm. (Note, my maximum heart rate is 190 bpm.) Nice and easy run with no aches nor pain. I listened to the CD "Phish, Hampton Come Alive" as to avoid boredom, on the roads I never carry music, but in the gym I always make the exception and find music very helpful. The local public library has a vast CD collection, but couldn't find "Pogues" music, which Nat raved about on her blog "The Negative Split." I plan to purchase from the used CD and record shop soon.
Tonight after work I'll return to the gym for my typical weight circuit training workout.
SUMMARY, MARCH 23-29, 2009
Last week I ran a total of 62 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 only increased my Long Run mileage last week as I jumped the mileage from 16 miles to 18 miles. Next weekend I plan on bumping up my Long Run again with another two miles and run 20 miles...depending how my body feels, I may also increased Wednesday's Medium Long Run to 13 miles. I'm still suffering from allergies and the typical high winds of March makes it very difficult to stay motivated with my training.
Only four more weeks until the "Labor of Love 50k" race and my Long Run miles is still relatively low, nevertheless I will run the race no matter what my mileage as I'm treating this event as a learning experience and plan to run very conservatively anyways.
I accomplished three weight circuit training workouts last week, which was very difficult to achieve due to time restraints and suffering from allergies. Hopefully I'll be able to lift weights with three sessions next week as well.
My sleeping patterns were rather hit and miss due to my allergy suffering and have noticed that my morning heart rates are a little high, approximately 42-44 bpm, which I totally attribute to allergies. Hopefully my allergies symptoms will decrease once the high winds are gone.
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: 62 miles.
Now that my wife has returned to work I won't feel so stressed with our money crunch and might be able to eventually purchase a cheap digital camera so I can post photos on this blog.
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