Eight Things

Daily Quote: "I love the old 78-year-olds who say they can't wait to come back at 80. The epitome of the human spirit. Sports kind of represent that indomitable side that everyone has in them that whether it is supported or uncorked or something, a lot of people don't know, or they miss, or didn't have someone who believed in them, for some reason they never got out there. Never found their sport. Which is sad, because I think everyone is an athlete." --Bill Rodgers, running legend.


Sarah over at "Running Mama" blog had tagged me for "Eight Things," so here's my eight:

8 Things I'm Looking Forward:
1. My first 5k race for the year this coming Saturday, "Runnin' For the House 5k."
2. Reading the new Patterson book, "The Eighth Confession."
3. Seeing the new Star Trek movie this weekend.
4. Learning to cook new Veggie meals from the book, "Meatless Recipes" by Mattie Louise.
5. Commuting to work next Monday on my bike.
6. Reaching my goal weight of 170 pounds. (only seven more pounds to go)
7. Practice bowling in my new bowling shoes next Sunday.
8. Setting new personal records this year in the 5k, 10k and marathon distances.

8 Things I Did Yesterday:
1. Bought new running book, "Run For Life," by Roy M. Wallack.
2. Gave away two running magazines to passengers who were interested in running.
3. Drove 12-hours in my cab and made the companys booking average.
4. Tried my first "Fruit 'n Yogurt Parfait" at McDonalds Drive-Thru and wasn't bad.
5. Mailed my Grandson, Andy, a birthday card and WalMart Gift Card (he'll be 10 years old).
6. Caught up reading fellow bloggers...hence this "eight things" chore!
7. Joined the facebook group, "Las Vegas Ultra-Running Club."
8. Ran on gym's treadmill hill program for a tough six miles, last hard run before race.

8 Things I Would Like to Do:
1. Run an ultra-marathon.
2. Have a 200 bowling average.
3. A triathlon.
4. Visit Ireland and England.
5. Purchase a new hybrid car.
6. Natural landscaping backyard.
7. Learn to speak Spanish fluently.
8. Write a book.


8 Shows I Watch:
1. Anything on the History Channel.
2. Biggest Loser.
3. Brothers and Sisters.
4. Desperate Housewives.
5. Southland.
6. ESPN 2, track races.
7. ESPN Bowling Tournaments.
8. Texas Holdem' Poker Tournaments.


8 People I Tag:
1. Allen.
2. Tanya.
3. Kim.
4. Dustie.
5. Bob.
6. Sherri.
7. Tim.
8. Tam.

Today was a very easy five miler as I'm taper for Saturday's 5k race. Not much to say or write about it and I'm short of time...must rush to work.

Hill Program

Daily Quote: "Think of a hill workout as a running-specific weight workout. The exaggerated knee lift, driving arms, and pronounced toe-off necessary to run up hills strengthens you every bit as much as hitting the weight room. Hill running also works the cardiovascular system as your heart tries to keep pace with the increased energy required to fight gravity. Consequently, hill workouts are very taxing and should be done only once or twice a week." --Ed Eystone, article "Head for the Hills" from Runner's World Magazine.

Today my plan is to run a hill program on the gym's treadmill, which challenges me with intervals of multiple hills and valleys with each hill becoming progressively more difficult.

8:30 a.m. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6 mph. 6 miles. Time, one hour. I'm not used to hills and this workout kicked my butt!! Average heart rate, 167 bpm. Cardiac drift, 182 bpm. Right ankle was slightly complaining, but overall body functioned well with this new workout routine.

I plan on running short and easy on Thursday and Friday as to taper for Saturday's race, "Runnin' for the House 5k Run!"

SUMMARY: MAY 4-10, 2009

DAILY QUOTE: "The social aspect of running is one of the key reasons people start, and stick, with it. Find a local running club or recruit some friends to run with you." --Christine Clark, about. com running/jogging guide.

I just discovered from Fleet Feet the internet has TWO Las Vegas running groups with facebook pages, both "Las Vegas Ultra-Running Club" and "Endurance Addiction" and are posting various runs throughout the week and anyone is welcome to attend. I would like to find a running group during Sundays as it would be fun to run with a group for a change.

I've been behind on my blogging primarily due to a very nasty computer virus, took me most of yesterday morning to finally conquer it and will be more careful about opening unknown e-mails in the future.

Today a nice Recovery Run of five miles and have only four more days until my "Runnin' for the House 5k Run!"

8:00 a.m. Recovery Run. 5 miles. Time, 48:44. Overall pace, 9:44 minute miles. Out and back on Lindell Road. Clear, 72 degrees with no wind. Average heart rate, 143 bpm. Cardiac drift, 147 bpm. Body feels great, no problems with the usual suspects, my ankles and right knee. Yesterday Las Vegas hit a high of 100 degrees for the first time this year...won't be long before most of my runs are done on the treadmill.

Tomorrow I plan on one last hard run before the race, a hill program on the treadmill.


SUMMARY: MAY 4-10, 2009.


I ran 50 miles this week, mileage wasn't too high as I added more quality runs, which were hills on Wednesday and intervals on Friday. I'll continue to keep a weekly 15 miler as a Long Run throughout the rest of this season. My running streak continues!

I accomplished three weight sessions last week! The reduced mileage gives me enough energy to lift weights after work. I'll undoubtedly start base building on the treadmill in July when I plan to increase my mileage higher than last year's mileage.

I'm currently 177 pounds on a six foot frame and my goal is to reach my racing weight of 170 pounds and maintain it for the year. I've been eating more plant protein and almost totally eliminated animal protein (I sometimes have grilled chicken on a salad).

I've slept soundly for 7-8 hours last week and my morning heart rates were good, 39-42 bpm.

A short recap of last weeks training:
Monday: General Aerobic Run, 8 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Hill Program (treadmill) 6 miles.
Thursday: Recovery Run, 5 miles. Weight Circuit Training.
Friday: Intervals (treadmill) 6 miles.
Saturday: Recovery Run, 5 miles. Weight Circuit Training.
Sunday: Long Run, 15 miles.
Total Weekly Mileage: 50 miles.

My Next Race

Daily Quote: "At my current level I don't have the raw speed to support a 3:20 marathon. So before I set myself up for too ambitious goals I need to make some speed gains at the shorter distances. The McMillan Calculator is a pretty handy tool for figuring out training paces and setting races goals based on recent race times and various distances. But let me warn you: the calculator is just a tool, not a contract. So don't get your heart set on anything you may see there. Like it has been telling me based on my shorter races that I can run a 3:24 marathon. That hasn't happened yet. But to me this just means that if I can get faster at the shorter distances than I am now that I might see such a marathon eventually. " --Natalie from her blog, "The Negative Split."

I've been following Natalie's running progress for several years now and am quite impressed with her recent gains. She now owns a 20:49 5k personal record from last weekend and in March accomplished her first sub 3:30 marathon, to be exact a Chip Time of
3:29:51, at the 2009 Georgia Marathon! Once upon a time I was a tad faster runner than Natalie, but she has now left me in the dust. I, too, believe I should make some speed gains in shorter distances as to improve on my longer distances paces. Therefore, the next two months I'll be running shorter races as to improve on my fast twitch muscles.

I've decided my next race will be the "Runnin’ for the House 5k Run" on Saturday, May 16th! Proceeds to benefit Ronald McDonald House Charities® of Greater Las Vegas, a non-profit organization that provides temporary housing for families who travel to Las Vegas to receive medical treatment for their children. I've ran this race before, and it features feature a Runners Expo, Pancake Breakfast, Kids Carnival and Raffle as well as the typical running event t-shirt.

The last time I ran the "Runnin' for the House 5k Run" was on May 30, 2006 when I set a personal record of 22:49, a 7:21 minute per mile pace. I doubt I'll set a personal record this time as I haven't done much speed drills, but do have plenty of endurance due to my training for the failed "Labor of Love 50k Race." The race will probably be a sobering experience for me.

Today was a General Aerobic Run.
8:00 a.m. 8 miles. Time, 1:14. Overall pace, 9:15 minute miles. Out and back on Alta Road that's the primary bike route to Red Rock Canyon. Partly Cloudy, 74 degrees, Wind SW at 12 mph. Average rate, 143 bpm. Cardiac drift, 150 bpm. I'm still on medication, but I should be finished with the pills by tomorrow morning.

SUMMARY: APRIL 27 - MAY 1, 2009

Daily Quote: "THE HUMAN BODY CAN BE TRAINED TO WITHSTAND SEVERE INSULTS" --Eachempati

Awoke early this morning as to accomplish a comfortable general aerobic run before heading out to Boulder City for the art fair with my wife.

7:30 a.m. General Aerobic Run. 8 miles. Time, 1:18. Overall pace, 9:45 minute per mile. Out and back on Lindell Road that parallels the Las Vegas Marathon Route. Warm, Partly Cloudy, 67 degrees with wind south at 12 mph. Average heart rate, 144 bpm. Cardiac drift, 156 bpm. (Note: my maximum heart rate is 190 bpm) I was surprised how high my cardiac drift was considering how slow and easy my run...maybe medication has something to do with it and/or my body is still recovering from the jaw surgery. My morning wakeup heart rate was fairly normal, 41 bpm. Body is still on medication, therefore didn't feel any discomfort, pain, or soreness during or after my run.

Tonight is the last night of the Bishop Gorman Bowling League and appears our team, "The One Wonders," will finish in sixth place. It'll be nice to have Sunday nights off from bowling for the next couple of weeks.


SUMMARY: APRIL 27 - MAY 1, 2009


Last week ran only six days for a total of 37 miles, which is my lowest weekly mileage this year. Ended my running streak that started on February 14th and ended on Thursday, April 30th, due to dental surgery. I'm currently in maintenance mode and have no running goals currently; I'm now searching for another running adventure. I only have two more months of good weather before summer and being forced back on the treadmill. It feels very odd not having any immediate running plans, which I hope to solve this coming week. I'm currently leaning towards running 5k's and 10's for the rest of the spring season. Time to search the local race calendars.

I've returned to lifting weights, but only accomplished two weight circuit training sessions. I plan on doing three weight circuit sessions next week.

I've gained a pound and currently weigh 178 pounds on a six foot frame. Weekends are my weakness when I dine out with the wife. I've been eating less animal protein and focusing more on plant proteins. I haven't gone totally vegetarian as I've been eating meat more as a garnish than a meal.

I've been in pain Monday through Wednesday nights due to my sore and infected jaw, which resulted in removing a wisdom tooth and repairing my jaw on Thursday morning. My sleep was fitful and slept fleetingly throughout the week. My morning heart rates were high for me, 47-52 bpm, as my body was struggling with the infection and lack of sound sleep. I hope to return to sound sleep this coming week and having my body return to normal.

A short recap of last week's training:
Monday: Before work, Easy Run, 6 miles. After work, weight circuit training.
Tuesday: Speedwork, Intervals. 5 miles.
Wednesday: Before work, Recovery Run, 6 miles. After work, weight circuit training.
Thursday: Rest Day. Dental Surgery.
Friday: Easy Run, 6 miles.
Saturday: Easy Run, 6 miles.
Sunday: General Aerobic Run, 8 miles.
Total Weekly Mileage: 37 miles.

Second Day of Running Streak

Daily Quote: "Ideally, a veteran streaker gets the maximum benefit from his or her running streak by stirring up the running mix on a constant basis. He or she will—at different times—run hard or race, run easy or jog, run long or run short to properly condition him or herself. A typical week’s running schedule might alternate one long run, two or three medium length runs and three or four shorter runs. As he or she progresses, a streak runner will throw in some occasional spurts and tempo runs. One may incorporate running hills for a change, or get out on a track and do repeats every so often. A veteran runner will keep experimenting with the mix, even looking for new routes and new training or racing partners. The secret here is to keep searching for ways to continually renew the running experience; to make it fresh for yourself so that you continue to look forward to your runs and not feel compelled to have to run." --John Strumsky

Today is my second day of my running streak! Since I'm still on medication decided to keep my runs very easy until I'm off the drugs. I'm currently taking the following medications:

• HYDROCODONE/APAP 7.5MG/500MG TABS
• PENICILLIN VK 500MG TABLETS

I started too late to run outside, it was already 80 degrees, hence I went to the gym and ran on the treadmill.

1:30 p.m. 24 Hour Fitness on Rainbow/Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6 mph (Pace, 10 minute miles). Average heart rate 140 bpm. Cardiac drift 146 bpm. Shoes, Nike Air Structure #11. Not surprising due to the Hydrocodone didn't feel any pain nor soreness during or after my run.

I forgot to mention that my regular dentist, Dr. Tida Saltz, who happens to be a triathlete had referred me to the specialist Gary D. Goaslind, D.D.S., M.S. to have my wisdom tooth removed and graft the bone also happens to be a marathoner!

The first thing I noticed when I was in the dental chair being examined was this huge poster of the Salt Lake City Marathon (the typical mosaic that have hundreds of tinsy-weeny photos of marathoners embedded into the poster's photo) on Dr. Goaslind's wall. He also had mounted on his wall a couple of dozen marathon medals mostly from Salt Lake City and a prominent one of the 2004 Boston Marathon medal! I had a very short chat with him and he was borned and raised in Salt Lake City and had moved to Las Vegas to practice medicine. I did mention to him about my running the 2008 Boston Marathon before I was sedated. My follow-up visit to Dr. Goaslind is on May 14th and I plan on wearing my Boston Marathon cap and Salt Lake City Half Marathon singlet.

Ended Running Streak

Daily Quote: "Those in the general running community who protest against the streak running philosophy make a valid argument, and they base it solely on overuse concerns. The body does need rest to recuperate and avoid injuries, just as the soul needs time to regenerate its spirit. However, with enough background and experience, streak runners can build in ongoing rest breaks into their running schedule without giving up their streaks. They can do this by running a slower pace or shorter distance at least once or twice each week." --John Strumsky

Yesterday I was forced to end my running streak due to my dental surgery (the last day I took off from running was February 14th). My dentist suggested that I have my wisdom tooth removed permanently as this has been getting infected routinely due to my weak jawline from previous fractures. I agreed to the procedure as this tooth has been very expensive throughout the years. Therefore, I didn't have enough time for both running, the dentist, and working 12-hours.

For a real eye-opener, the cost of my dentist visit was a whopping $1,715.00!! The following is a description of my bill:

• Intravenous Sedation: $375.00
• Surgery Remove Erupted Tooth: $375.00
• Bone Graft Single Site: $520.00
• Guided Tis Regen-Resorb: $495.00
  

You think that removing a tooth and two aspirins would be o.k.??? I doubt my dental insurance will cover most of the above listed expense and it's going to be tough for me to pay the difference as the recession is hitting the cab industry so very hard. I'll just do the best I can.

Today I did a short easy run as I'm a little wobbly from the sedatives I'm taking. Also, today I start my running streak again!!

8:00 a.m. Easy Run. 6 miles. Time, 58:01. Overall pace, 9:40 minute miles. Out and back on Torrey Pines Road (traverses the Las Vegas Marathon route). Clear, 67 degrees, wind E at 3 mph. Average heart rate, 141 bpm. Cardiac drift, 146 bpm. One nice thing about running this route so many previous times I can do it in a drug assisted haze.

Today's weather forecast for Las Vegas is partly sunny. Highs near 90. Light wind becoming south 10 to 15 mph in the afternoon. This will be my first day for wearing cargo shorts to work!