Daily Quote: "It didn't take long for the new owners of the Las Vegas Marathon — which will now be called the Rock 'n' Roll Las Vegas Marathon — to make a huge splash and break from the race's controversial past. Competitor Group on Wednesday announced major changes to the course for both the marathon and half-marathon, with the half-marathon getting the most significant makeover. The entire 13.1 mile-course will be on the Strip for the Dec. 6 race, with all northbound and southbound lanes closed on Las Vegas Boulevard, an unprecedented move. Previously, only the southbound lanes were closed, and only about six miles of the marathon and half-marathon were run on the Strip.The marathon will also have more Strip exposure, though Fremont Street Experience will no longer be part of the course." --Pat Everson, Las Vegas Review Journal.
See: New Las Vegas Marathon Route Map
I'm excited about the new course, although the route no longer passes near my home, can't have everything.
I'm still very tired from yesterday's hill program and Checker Cab shift bid...my morning heart rate was very high, 150 bpm!! Ran a very slow and easy three miler recovery run. Going back to bed now for a long nap before work.
Wednesday, June 10, 2009
Tuesday, June 9, 2009
Checker Cab Shift Bid
Daily Quote: "You only ever grow as a human being if you're outside your comfort zone." --Percy Cerutty
I had to awake at 5:00 a.m. with only four hours of sleep as today is Checker Cab shift bid, and must be at the company yard by 6:00 a.m. when bidding starts as my seniority number is so low I'll be one of the first drivers to bid. Every six months I have to go through this process of choosing my shift (which 12 hour shifts, days or night shift), my days off, and the particular cab I want to drive.
I've been driving for Checker Cab since June 20, 1990, and with a seniority number of #31 (we have over 800 Checker Cab Drivers) can pretty much have whatever I want in the bid. Therefore, I chose Saturdays and Sundays as my days off, as that's when my wife has her days off (she's a banker). My shift for the next six months will be the 61 Shift, which is 12:00 p.m. to 12:00 a.m., which is the highest booking shift with little down-time. Last and not least, I'll be driving a new Ford Crown Victoria with no mileage on it! By the time I finished bidding and chatting with the other drivers it was 7:00 a.m.
Left the company yard and immediately went to my gym, 24 Hour Fitness, for my scheduled run today, which is a hill workout.
7:30 a.m. 6 miles. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.1 mph. Time, 59:00 minutes. Overall pace, 9:50 minutes per mile. I am getting better at hills as my heart rate was lower during last week's hill workout, therefore this week I increased the speed to 6.1 mph (last week was 6.0 mph.) Average heart rate, 162 bpm. Cardiac drift, 179 bpm. (Note: my maximum heart rate is 190 bpm) No aches nor pain, but totally exhausted, mostly due to lack of sleep than today's run... thankfully tomorrow is a easy recovery run. I'll probably maintain this same workout parameters next week, than consider whether I should increase my speed, or elevate the treadmill's grade.
I need to get to bed for a long nap before work.
I had to awake at 5:00 a.m. with only four hours of sleep as today is Checker Cab shift bid, and must be at the company yard by 6:00 a.m. when bidding starts as my seniority number is so low I'll be one of the first drivers to bid. Every six months I have to go through this process of choosing my shift (which 12 hour shifts, days or night shift), my days off, and the particular cab I want to drive.
I've been driving for Checker Cab since June 20, 1990, and with a seniority number of #31 (we have over 800 Checker Cab Drivers) can pretty much have whatever I want in the bid. Therefore, I chose Saturdays and Sundays as my days off, as that's when my wife has her days off (she's a banker). My shift for the next six months will be the 61 Shift, which is 12:00 p.m. to 12:00 a.m., which is the highest booking shift with little down-time. Last and not least, I'll be driving a new Ford Crown Victoria with no mileage on it! By the time I finished bidding and chatting with the other drivers it was 7:00 a.m.
Left the company yard and immediately went to my gym, 24 Hour Fitness, for my scheduled run today, which is a hill workout.
7:30 a.m. 6 miles. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.1 mph. Time, 59:00 minutes. Overall pace, 9:50 minutes per mile. I am getting better at hills as my heart rate was lower during last week's hill workout, therefore this week I increased the speed to 6.1 mph (last week was 6.0 mph.) Average heart rate, 162 bpm. Cardiac drift, 179 bpm. (Note: my maximum heart rate is 190 bpm) No aches nor pain, but totally exhausted, mostly due to lack of sleep than today's run... thankfully tomorrow is a easy recovery run. I'll probably maintain this same workout parameters next week, than consider whether I should increase my speed, or elevate the treadmill's grade.
I need to get to bed for a long nap before work.
Sunday, June 7, 2009
SUMMARY, JUNE 1-7, 2009
Daily Quote: "Wearing a heart-rate monitor on your easy runs is a good way to keep yourself honest. By wearing a heart-rate monitor regularly in your training, you will gain accurate knowledge of the heart-rate range that is associated with a moderately easy effort. When you set out on an easy run, control your pace to keep your heart rate within that range. Your restraint will pay off the next time you're supposed to run hard." --Brad Hudson and Matt Fitzgerald, from the excellent book, "Run Faster From the 5k To the Marathon" How To Be Your Own Best Coach."
I've been pretty consistent about wearing my Polar Heart Rate Monitor on my recovery runs, I find the heart-rate monitor invaluable during that last half-mile when I'm like a horse who senses the barn door and wants to sprint home. Today is a very easy recovery run as it's sandwiched between yesterday's interval run and tomorrow's hill program.
8:00 a.m. Recovery Run. 4 miles. Time, 39:22. Overall pace, 9:50 minute miles. Out and back on Alta Road (the main bike route to Red Rock Canyon). Partly Cloudy, 70 degrees, Winds SW at 5 mph. Average heart rate: 142 bpm. Cardiac Drift: 146 bpm. Legs are still a little tired from yesterday's interval workout, but no aches nor soreness and should be o.k. for tomorrow's hill program. Shoes: Nike Air Structures.
SUMMARY, JUNE 1-7 2009.
Last week ran a total of 39 miles as I continue to peak for the "9th Annual 4th of July 5K Blast". My mileage for the month of June will be relatively lower as I continue to increase the quality of my workouts. I've continued my running streak and still running seven days a week. Last week I've continued with three hard workouts, consisting of the long run, hill program and now intervals.
I accomplished two weight sessions last week The reduced mileage gives me enough energy to lift weights after work. I hope to increase my weight lifting to three sessions next week depending on my energy level.
I'm currently 178 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. Becoming a vegetarian is harder than anticipated.
I've slept soundly for 7-8 hours last week and my morning heart rates were good, 38-41 bpm. Next Tuesday morning at 6:00 a.m. is Checker Cab shift bid and will only be able to sleep for five hours.
A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 4 miles. Weight Circuit Training.
Wednesday: Long Run, 12 miles.
Thursday: Recovery Run, 4 miles.
Friday: Recovery Run, 5 miles. Weight Circuit Training.
Saturday: Intervals, 4 miles.
Sunday: Recovery Run, 4 miles.
Total Weekly Miles: 39 miles.
I've been pretty consistent about wearing my Polar Heart Rate Monitor on my recovery runs, I find the heart-rate monitor invaluable during that last half-mile when I'm like a horse who senses the barn door and wants to sprint home. Today is a very easy recovery run as it's sandwiched between yesterday's interval run and tomorrow's hill program.
8:00 a.m. Recovery Run. 4 miles. Time, 39:22. Overall pace, 9:50 minute miles. Out and back on Alta Road (the main bike route to Red Rock Canyon). Partly Cloudy, 70 degrees, Winds SW at 5 mph. Average heart rate: 142 bpm. Cardiac Drift: 146 bpm. Legs are still a little tired from yesterday's interval workout, but no aches nor soreness and should be o.k. for tomorrow's hill program. Shoes: Nike Air Structures.
SUMMARY, JUNE 1-7 2009.
Last week ran a total of 39 miles as I continue to peak for the "9th Annual 4th of July 5K Blast". My mileage for the month of June will be relatively lower as I continue to increase the quality of my workouts. I've continued my running streak and still running seven days a week. Last week I've continued with three hard workouts, consisting of the long run, hill program and now intervals.
I accomplished two weight sessions last week The reduced mileage gives me enough energy to lift weights after work. I hope to increase my weight lifting to three sessions next week depending on my energy level.
I'm currently 178 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. Becoming a vegetarian is harder than anticipated.
I've slept soundly for 7-8 hours last week and my morning heart rates were good, 38-41 bpm. Next Tuesday morning at 6:00 a.m. is Checker Cab shift bid and will only be able to sleep for five hours.
A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 4 miles. Weight Circuit Training.
Wednesday: Long Run, 12 miles.
Thursday: Recovery Run, 4 miles.
Friday: Recovery Run, 5 miles. Weight Circuit Training.
Saturday: Intervals, 4 miles.
Sunday: Recovery Run, 4 miles.
Total Weekly Miles: 39 miles.
Saturday, June 6, 2009
Tough Intervals
Daily Quote: "Short intervals let you train at a higher intensity, but if you're new to speedwork, start with 800s. You'll be less likely to run too fast and overtrain." --Matt Centrowitz, head track and cross-country coach at American University in Washington, D.C.
I rediscovered the above quote that was tucked into my 2007 logbook, which was torn from an article called, "Get Up To Speed," by Jim Hage in Runners World Magazine, April 2007. During that spring the 800's were my bread and butter speed workout, but my gym's treadmill laps was set for mileage and not for meters, hence the half-milers were the closest equivalent to 800s. Today is a return to a workout that's a blast from my past!!
8:30 a.m. 4 miles. Life Fitness Treadmill set at a 1% grade. Warmup: 1 mile at 6.0 mph (10 minute mile pace). Intervals: 4 x .50 mile at 8.3 mph (7:13 minute per mile pace). Jog Intervals: .25 mile at 6.0 mph. Cooldown: 1.25 mile at 6.0 mph. Average heart rate 156 bpm. Cardiac drift: 186 bpm (Note: my maximum heart rate is 190 bpm. During the last interval I was gasping for breath and highly unlikely I could continue another interval...geez, am I ever out of shape!! Shoes: New Balance 720.
Decades of studies show that high-intensity training with workouts getting the heart rate to 90 percent of maximum heart rate builds speed, improves running economy, and boosts overall endurance. I need to bring my heart rate down further as to avoid burn-out and overtraining. I should be able to lower my heart rate a little by wearing my racing shoes, ASICS DS Trainers, during next week's speedwork. I was hoping to reserve my racing shoes for only races as they wear out faster than my heavier stability training shoes and I really can't afford replacing them on a regular basis, but I want to make the most out of my training too.
I had plans next Saturday to increase my workout by one interval, but after my heart pumping workout have decided to duplicate today's four intervals next week and hope my body has adapted somewhat to the effort.
I rediscovered the above quote that was tucked into my 2007 logbook, which was torn from an article called, "Get Up To Speed," by Jim Hage in Runners World Magazine, April 2007. During that spring the 800's were my bread and butter speed workout, but my gym's treadmill laps was set for mileage and not for meters, hence the half-milers were the closest equivalent to 800s. Today is a return to a workout that's a blast from my past!!
8:30 a.m. 4 miles. Life Fitness Treadmill set at a 1% grade. Warmup: 1 mile at 6.0 mph (10 minute mile pace). Intervals: 4 x .50 mile at 8.3 mph (7:13 minute per mile pace). Jog Intervals: .25 mile at 6.0 mph. Cooldown: 1.25 mile at 6.0 mph. Average heart rate 156 bpm. Cardiac drift: 186 bpm (Note: my maximum heart rate is 190 bpm. During the last interval I was gasping for breath and highly unlikely I could continue another interval...geez, am I ever out of shape!! Shoes: New Balance 720.
Decades of studies show that high-intensity training with workouts getting the heart rate to 90 percent of maximum heart rate builds speed, improves running economy, and boosts overall endurance. I need to bring my heart rate down further as to avoid burn-out and overtraining. I should be able to lower my heart rate a little by wearing my racing shoes, ASICS DS Trainers, during next week's speedwork. I was hoping to reserve my racing shoes for only races as they wear out faster than my heavier stability training shoes and I really can't afford replacing them on a regular basis, but I want to make the most out of my training too.
I had plans next Saturday to increase my workout by one interval, but after my heart pumping workout have decided to duplicate today's four intervals next week and hope my body has adapted somewhat to the effort.
Wednesday, June 3, 2009
Return of the Treadmill Long Run
Daily Quote: "As you're doing a long run, remind yourself that it's not easy to train for a long-distance event. If it were, everyone would do it, right? Remind yourself that you're taking on a challenge and the difficulties you face will make your accomplishment all the more worthwhile in the end." --Christine Luff, about.com running/jogging guide.
It's getting too hot for me to accomplish my long runs on the roads, therefore I'm back to running my long runs on the treadmill. Today I'm not running my usual 15 miler, but have cut-back to 12 miles because I've added a third hard workout on my schedule this week and don't wish to push myself into an injury, better to allow my body to slowly adjust to the extra stress.
8:00 a.m. 12 miles. Time. 2:00. Overall pace, 10 minute miles. 24 Hour Fitness at Alta/Rainbow Blvd. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 144 bpm. Cardiac Drift, 151 bpm. (Note: my maximum heart rate is 190 bpm) Run was very slow and easy; I felt like I could have ran all day at this effort, I'll ramp up the speed to 6.1 mph next week. I need to start bringing my Sony CD Player to the gym as the electronic elevator music played over the gym's speakers drives me nuts.
My next two days are recovery runs on the roads, and Saturday will be an interval workout on the treadmill.
It's getting too hot for me to accomplish my long runs on the roads, therefore I'm back to running my long runs on the treadmill. Today I'm not running my usual 15 miler, but have cut-back to 12 miles because I've added a third hard workout on my schedule this week and don't wish to push myself into an injury, better to allow my body to slowly adjust to the extra stress.
8:00 a.m. 12 miles. Time. 2:00. Overall pace, 10 minute miles. 24 Hour Fitness at Alta/Rainbow Blvd. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 144 bpm. Cardiac Drift, 151 bpm. (Note: my maximum heart rate is 190 bpm) Run was very slow and easy; I felt like I could have ran all day at this effort, I'll ramp up the speed to 6.1 mph next week. I need to start bringing my Sony CD Player to the gym as the electronic elevator music played over the gym's speakers drives me nuts.
My next two days are recovery runs on the roads, and Saturday will be an interval workout on the treadmill.
Tuesday, June 2, 2009
A Sandwich Recovery Run
Daily Quote: "General running volume--or how much you run--is the most basic parameter of training and therefore the first parameter that each runner should consider in creating a customized training plan. How many times per week should I run? How many miles per week? How much should my running volume increase from the beginning to the end of my training plan? These are the questions you need to answer before asking any others as you look ahead to your next training cycle." --from Brad Hudson and Matt Fitzgerald's excellent book, "Run Faster."
I'll be starting my next cycle after my July 4th 5k race. Summer is when I do my base building training on the treadmill due to the Las Vegas heat, and I'll be continuing to run seven days a week and slowly increase my mileage by 10% weekly, with a fourth week being a cut-back week. I plan on starting running a little higher mileage than 50 miles like last summer, but will strive to start at 55 miles in July and ending with about 75 miles by September. September I'll start my Las Vegas Marathon training.
Today's run is sandwiched between two hard runs, yesterday's hill workout and tomorrow's long run, hence today calls for a very easy, short, recovery run.
8:00 a.m. Recovery Run. 4 miles. Time, 39:22. Overall pace, 9:50 minute miles. Out and back on HWY 95 side trail (between Jones Blvd and Rainbow Blvd). Partly cloudy, cooler, 75 degrees with winds SW at 8 mph. Average heart rate: 140 bpm. Cardiac Drift: 146 bpm. Body didn't suffer any after effects from yesterday's hill workout and didn't feel any aches nor pain with today's run. Shoes: Nike Air Structure.
I'm good to go for tomorrow's Long Run, which I plan on shortening to 12 miles this week due to adding another hard workout in my schedule.
I'll be starting my next cycle after my July 4th 5k race. Summer is when I do my base building training on the treadmill due to the Las Vegas heat, and I'll be continuing to run seven days a week and slowly increase my mileage by 10% weekly, with a fourth week being a cut-back week. I plan on starting running a little higher mileage than 50 miles like last summer, but will strive to start at 55 miles in July and ending with about 75 miles by September. September I'll start my Las Vegas Marathon training.
Today's run is sandwiched between two hard runs, yesterday's hill workout and tomorrow's long run, hence today calls for a very easy, short, recovery run.
8:00 a.m. Recovery Run. 4 miles. Time, 39:22. Overall pace, 9:50 minute miles. Out and back on HWY 95 side trail (between Jones Blvd and Rainbow Blvd). Partly cloudy, cooler, 75 degrees with winds SW at 8 mph. Average heart rate: 140 bpm. Cardiac Drift: 146 bpm. Body didn't suffer any after effects from yesterday's hill workout and didn't feel any aches nor pain with today's run. Shoes: Nike Air Structure.
I'm good to go for tomorrow's Long Run, which I plan on shortening to 12 miles this week due to adding another hard workout in my schedule.
Monday, June 1, 2009
Hill Workout
Daily Quote: "The rather obvious benefit of hill workouts is that they make you better at running hills. Even better, you will see benefits on the flats, too. The muscle groups you use to overcome hills are virtually the same as those you use for sprinting, so hillwork enhances your speed by building strength. This strengthening effect is supplemented by the fact that hill workouts help increase both the frequency and length of your stride -- you get even faster. As a final added bonus, hill training also strengthens the muscles around your knees, helping to reduce knee injuries." --Josh Clark, "Cool Running," 10/04/2002
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 am getting better at hills as my heart rate is lower than my last hill workout, therefore next week will raise my speed to 6.1 mph. Average heart rate, 164 bpm. Cardiac drift, 180 bpm. (Note: my maximum heart rate is 190 bpm) No aches nor pain, but totally exhausted, thankfully tomorrow is a easy recovery run.
I'll only do this hard hill program once a week as I have two other hard workouts during the week, which are intervals and the long run.
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 am getting better at hills as my heart rate is lower than my last hill workout, therefore next week will raise my speed to 6.1 mph. Average heart rate, 164 bpm. Cardiac drift, 180 bpm. (Note: my maximum heart rate is 190 bpm) No aches nor pain, but totally exhausted, thankfully tomorrow is a easy recovery run.
I'll only do this hard hill program once a week as I have two other hard workouts during the week, which are intervals and the long run.
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