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 their excellent book, "Run Faster: from the 5k to the marathon."
Today is a easy recovery run, which sets me up nicely for tomorrow's hill program.
9:00 a.m. Recovery Run. 5 miles. Time, 50 minutes. Overall pace, 10 minute miles. 24 Hour Fitness at Alta and Rainbow. Life Fitness Treadmill set at a 1% grade, 6 mph. Average heart rate 138 bpm. Cardiac drift 144 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes. New Balance 720. Body felt very comfortable and heart rate was very low. My heart appears to be stronger and has adapted to the 6.0 mph speed; I'll need to raise my speed to 6.1 mph (9:49 minute pace) for my future recovery runs.
During my run I listened to Beck's music "Mutations" that was moody and interesting to hear during my easy, slow run...I really enjoyed the CD! "Mutations" is yet another CD that I checked out from the local public library. I've heard Beck's acclaimed "Odelay," never had a chance to listen to "Mutations" until today. I'm looking forward to checking out many other CD's that I've never heard before during the rest of the Summer.
SUMMARY, JULY 6-12, 2009
The beginning of last week was a recovery from my 5k race, and the rest of the week I started my base building program and ran a total of 50 miles. I also continued my running streak and the last day I didn't run was February 14th. Next week my base building will begin in earnest, with the realization that the 2009 Rock n' Roll Las Vegas Marathon is only 21 weeks away!
I completed only one weight circuit training session as I hurt my right shoulder on the shoulder press machine. I'm not planning on any weight lifting sessions next week as to allow my shoulder to heal.
I was able to lose one pound last week and now weigh 177 pounds on a six foot frame. I only need to lose another seven pounds to reach my racing weight of 170 pounds, which is more difficult than it sounds as I need many calories to fuel my higher mileage. It's quite a balancing act, enough calories to fuel my running, but cut enough calories to lose weight.
My sleeping patterns have been very good and I'm now sleeping 7-8 hours nightly. My morning heart rates are also good, approximately 38-41 bpm.
A short recap of last week's training:
Monday: Recovery Run, 4 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: 15 miles.
Thursday: Recovery Run, 6 miles.
Friday: General Aerobic Run, Progression, 8 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Recovery Run, 5 miles.
Total Weekly Mileage: 50 miles.
Sunday, July 12, 2009
Friday, July 10, 2009
Beat George W. Bush
Daily Quote: "After marathon runners manage to beat Oprah's time, they often set their sights on another famous marathoner's time -- former U.S. president George W. Bush. But it's not an easy feat –- Bush is no chump when it comes to running. George W. Bush, 1993 Houston Marathon (3:44:52)" --Christine Luff's article at about.com "Celebrity Marathon Times."
I now have additional goal for my next Rock n' Roll Las Vegas Marathon and that's to beat George W. Bush's marathon time! My last Las Vegas Marathon my result was 3:44:58...yup, Bush had beaten me by six seconds!! If I can beat his time I would have another BQ (Boston Qualifying Time) as well as a PR (Personal Record).
Today is a General Aerobic Run, with a slight progression.
8:30 a.m. General Aerobic Run. 8 miles. Time, 1:08. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. First four miles at 6.0 mph, second four miles at 6.1 mph. Average heart rate 144 bpm. Cardiac Drift 151 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.
No aches nor pain during run, although my right shoulder was still sore from weight circuit training.
I had hurt my right shoulder doing the shoulder press during my regular circuit training program after work this early morning (12:15 a.m.). The shoulder was sore enough that I couldn't finish my circuit training on the chest press and lat pulldown. I'm going to cease weight training for a week and allow my shoulder time to heal.
Next week I plan to increase today's workout to nine miles and eventually Friday's will be my medium-long run day.
I now have additional goal for my next Rock n' Roll Las Vegas Marathon and that's to beat George W. Bush's marathon time! My last Las Vegas Marathon my result was 3:44:58...yup, Bush had beaten me by six seconds!! If I can beat his time I would have another BQ (Boston Qualifying Time) as well as a PR (Personal Record).
Today is a General Aerobic Run, with a slight progression.
8:30 a.m. General Aerobic Run. 8 miles. Time, 1:08. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. First four miles at 6.0 mph, second four miles at 6.1 mph. Average heart rate 144 bpm. Cardiac Drift 151 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.
No aches nor pain during run, although my right shoulder was still sore from weight circuit training.
I had hurt my right shoulder doing the shoulder press during my regular circuit training program after work this early morning (12:15 a.m.). The shoulder was sore enough that I couldn't finish my circuit training on the chest press and lat pulldown. I'm going to cease weight training for a week and allow my shoulder time to heal.
Next week I plan to increase today's workout to nine miles and eventually Friday's will be my medium-long run day.
Wednesday, July 8, 2009
BASE BUILDING LONG RUN
Daily Quote: "You can skip an occasional workout, or juggle the schedule depending on other commitments, but do not cheat on the long runs. Notice that although the weekly long runs get progressively longer, every third week is a "stepback" week, where we reduce mileage to allow you to gather strength for the next push upward." --Hal Higdon, "Hal Higdon's Marathon Guide"
I normally follow the above advice for my long runs, and also have a stepback week every third week, which is the same plan that most marathon training schedules strive. This year is no different as I start my base building with a 15 mile Long Run. My Long Runs are on Wednesdays so my wife doesn't feel deprived of my free time on the weekends. I do know that I have only 22 weeks until the RNR Las Vegas Marathon on December 6th.
8:00 a.m. Long Run. 15 miles. Time 2:30. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 142 bpm. Cardiac Drift 147 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720.
Body feels good, no aches nor pain from last Saturday's 5k race. My right knee appears to be totally healed from last Fall and my right ankle that has been giving me troubles during the late Spring also appears to be healed. Next week I plan on running 16 miles, but will make it a little faster by adding progressive miles at the end of the run.
Thankfully, Wednesdays are the slowest work day of the week for us cabbies and I can recover a little bit more with less work stress.
I normally follow the above advice for my long runs, and also have a stepback week every third week, which is the same plan that most marathon training schedules strive. This year is no different as I start my base building with a 15 mile Long Run. My Long Runs are on Wednesdays so my wife doesn't feel deprived of my free time on the weekends. I do know that I have only 22 weeks until the RNR Las Vegas Marathon on December 6th.
8:00 a.m. Long Run. 15 miles. Time 2:30. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 142 bpm. Cardiac Drift 147 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720.
Body feels good, no aches nor pain from last Saturday's 5k race. My right knee appears to be totally healed from last Fall and my right ankle that has been giving me troubles during the late Spring also appears to be healed. Next week I plan on running 16 miles, but will make it a little faster by adding progressive miles at the end of the run.
Thankfully, Wednesdays are the slowest work day of the week for us cabbies and I can recover a little bit more with less work stress.
Monday, July 6, 2009
Race Recovery
Daily Quote: "I always start these events with very lofty goals, like I'm going to do something special. And after a point of body deterioration, the goals get evaluated down to basically where I am now -- where the best I can hope for is to avoid throwing up on my shoes." --Nuclear engineer and ultrarunner Ephraim Romesberg, sixty-five miles into the Badwater Ultramarathon.
Normally on Mondays I would do my hill program, but today decided to continue my recovery from last Saturday's race...I have this lingering feeling of fatigue, although my morning heart rate today was 40 bpm.
9:00 a.m. Recovery Run. 4 miles. Time, 40 minutes. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade. Average heart rate: 141 bpm. Cardiac drift: 145 bpm. (Note, my maximum heart rate is 190 bpm) Shoes: Nike Air Structures.
No aches nor pain and my heart rates are good, but still feel very tired. I may allow myself one more day of recovery and then Wednesday attempt a shorter Long Run.
During today's run listened to the soothing traditional Irish songs from the CD "Home" by The Coors. I would have been bored to death on the treadmill if it wasn't for listening to music. I'll need to return to the library this week to pick-up more music CDs.
Normally on Mondays I would do my hill program, but today decided to continue my recovery from last Saturday's race...I have this lingering feeling of fatigue, although my morning heart rate today was 40 bpm.
9:00 a.m. Recovery Run. 4 miles. Time, 40 minutes. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade. Average heart rate: 141 bpm. Cardiac drift: 145 bpm. (Note, my maximum heart rate is 190 bpm) Shoes: Nike Air Structures.
No aches nor pain and my heart rates are good, but still feel very tired. I may allow myself one more day of recovery and then Wednesday attempt a shorter Long Run.
During today's run listened to the soothing traditional Irish songs from the CD "Home" by The Coors. I would have been bored to death on the treadmill if it wasn't for listening to music. I'll need to return to the library this week to pick-up more music CDs.
Sunday, July 5, 2009
SUMMARY, JUNE 29 - JULY 5
Daily Quote: "To see pronation in action, kick off your shoes and run down the driveway. On a hard surface, your feet will briefly unlearn the habits they picked up in shoes and automatically shift to self-defense mode: you'll find yourself landing on the outside edge of your foot, then gently rolling from little toe over to big until your foot is flat. That's pronation -- just a mild, shock-absorbing twist that allows your arch to compress." --From the excellent book " "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.", by Christopher McDougall.
I'm still very tired from yesterday's run in the heat and ran a very easy recovery run on the treadmill. Today is the first day of my base building for the summer.
8:30 a.m. Recovery Run. 4 miles. Time, 40 minutes. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade. Average heart rate: 142 bpm. Cardiac drift: 146 bpm. (Note, my maximum heart rate is 190 bpm)
Body is fine and feel no aches nor pain from today's recovery run, just an overall feeling of fatigue. Normally I would do a hill program workout on Mondays, but tomorrow will do another recovery run as to fully recover from the race.
SUMMARY, JUNE 29 - JULY 5
Last week was a cut back week as I tapered for my 5k race and ran a total of 37.1 miles. I also continued my running streak and the last day I didn't run was February 14th. I've completed my 5k-10k season and today will start building a mileage base during the summer months on the treadmill.
Completed two weight sessions last week. Decided against weight lifting during the weekend as to allow my body to completely rest from the race. I plan on three weight sessions next week.
I maintained 178 pounds on a six foot frame and didn't lose nor gain weight during last week. My body appears to be very comfortable at this weight. My goal is still to reach my racing weight of 170 pounds for the 2009 Rock n' Roll Las Vegas Marathon, I should be able to lose those last eight pounds during my base building summer phase.
Friday night I was only able to sleep for four hours due to awaking early for my 5k race, otherwise my sleeping patterns have been very good, sleeping 7-8 hours nightly and my morning heart rates have been approximately 38-41 bpm. Surprisingly, my morning heart rate the day after the race was still 41 bpm.
A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Long Run, 12 miles.
Thursday: Recovery Run, 4 miles. Weight Circuit Training.
Friday: Recovery Run, 3 miles.
Saturday: 5k race, 3.1 miles.
Sunday: Recovery Run, 4 miles.
Total Weekly Mileage: 37.1 miles.
I'm still very tired from yesterday's run in the heat and ran a very easy recovery run on the treadmill. Today is the first day of my base building for the summer.
8:30 a.m. Recovery Run. 4 miles. Time, 40 minutes. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade. Average heart rate: 142 bpm. Cardiac drift: 146 bpm. (Note, my maximum heart rate is 190 bpm)
Body is fine and feel no aches nor pain from today's recovery run, just an overall feeling of fatigue. Normally I would do a hill program workout on Mondays, but tomorrow will do another recovery run as to fully recover from the race.
SUMMARY, JUNE 29 - JULY 5
Last week was a cut back week as I tapered for my 5k race and ran a total of 37.1 miles. I also continued my running streak and the last day I didn't run was February 14th. I've completed my 5k-10k season and today will start building a mileage base during the summer months on the treadmill.
Completed two weight sessions last week. Decided against weight lifting during the weekend as to allow my body to completely rest from the race. I plan on three weight sessions next week.
I maintained 178 pounds on a six foot frame and didn't lose nor gain weight during last week. My body appears to be very comfortable at this weight. My goal is still to reach my racing weight of 170 pounds for the 2009 Rock n' Roll Las Vegas Marathon, I should be able to lose those last eight pounds during my base building summer phase.
Friday night I was only able to sleep for four hours due to awaking early for my 5k race, otherwise my sleeping patterns have been very good, sleeping 7-8 hours nightly and my morning heart rates have been approximately 38-41 bpm. Surprisingly, my morning heart rate the day after the race was still 41 bpm.
A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Long Run, 12 miles.
Thursday: Recovery Run, 4 miles. Weight Circuit Training.
Friday: Recovery Run, 3 miles.
Saturday: 5k race, 3.1 miles.
Sunday: Recovery Run, 4 miles.
Total Weekly Mileage: 37.1 miles.
Saturday, July 4, 2009
9th Annual 4th of July 5k Blast
Daily Quote: "Poetry, music, forests, oceans, solitude -- they were what developed enormous spiritual strength. I came to realize that spirit, as much or more than physical conditioning, had to be stored up before a race." --Herb Elliott, Olympic champion and world-record holder in the mile who trained in bare feet, wrote poetry, and retired undefeated.
Awoke at 6:00 a.m. and ate a small breakfast of raisin bran cereal with lowfat mile and grape juice. I was already registered for the race and didn't need to rush to Bunker Park for the 7:00 a.m. start, which was only a ten minute drive away.
Arrived at Bunker Park at 6:35 a.m. and started my warmup routine of a light jog around the course. A few fast strides and I was ready to go, but I didn't have the usual restlessness and excitement that I normally have before a race, I was very calm and relaxed. I felt hot, the temperature at the start was 87 degrees with partly cloudy skies and a slight breeze SSW at 3 mph. One thing I noticed during my warmup was that the course didn't offer any shade from the sun whatsoever!
I now had to decide what pace I should set for Garfield (Garfield is my pet name for the Garmin 301 Forerunner training partner). Since my last 5k race was May 16th, "The Runnin' For the House 5k", with a time of 24:27, decided to set Garfield for a 7:49 minute per mile pace for a final time of 24:20. Granted, today's race is much hotter than last May, but hope that I can beat Garfield due to my strong training during the month of June.
I placed myself in midpack of approximately 200 runners, not the best idea since this race doesn't have a starting computer timer mat, only a finishing timer mat. Nevertheless, my Garmin Forerunner is all I needed to determine my pace and final time...as long as I remember to push the start button!
Mile 1, 7:30 minute mile. Heart rate 178 bpm. (Note, my maximum heart rate is 190 bpm.) Several racing kids up front helped me keep my pace slower for the first mile as I gently passed them at the first turn. I'm well ahead of Garfield, although I'm already feeling the heat as I turn sharply onto Alexander road. Took a quick sip of water at a pit-stop and spilled the rest over my head, felt wonderful!
Mile 2, 8:09 minute mile. Accumulated time, 15:33. Heart rate 181 bpm. Garfield just passed me and I'm really struggling, I'm gasping for air and all I do is suck in the dry taste of hot asphalt. I resolve to catch Garfield before the next turn. I heard a noise coming towards me and was alarmed that a rollerblader was in front of me coming at full blast, I took a little stagger side-step to allow her to pass...it's amazing how wide her leg span, she takes up alot of space, heard a runner behind me yell for her to get off the course. I didn't have the extra energy to yell, but happy to hear that someone did!
Mile 3, 8:36 minute mile. Accumulated time, 24:10. Heart rate 188 bpm. Garfield is well ahead of me and know I can't catch him, my mind keeps telling me to slow down and walk, and I'm getting so discouraged I want to quit...somehow I just keep putting one step in front of another. I did manage to pass a few runners who were also suffering from the heat and we acknowledge each other with grunts.
Finally see the finish line timer, it's ticking close to 25:00 minutes, if I can only reach it before it strikes...nope, I couldn't do it, as I staggered over the line. Final time, 25:06. 8:04 minute miles. (Garmin Forerunner time) 25:18. 8:08 minute miles. (Official time)
I placed fourth in my age 55-59 age group (I'm 57 years old), which is the first time in ages when I haven't placed in the awards. The race had a nice Fourth of July Barbecue of hamburgers and hot dogs...I haven't ate red meat in a long time, and must admit the hamburger was perfect!!
I'm not despondent nor depressed as I know I gave this race my best effort. My 5k and 10k racing season is now over and for the rest of the summer I'll be rebuilding my base on the treadmill.
Awoke at 6:00 a.m. and ate a small breakfast of raisin bran cereal with lowfat mile and grape juice. I was already registered for the race and didn't need to rush to Bunker Park for the 7:00 a.m. start, which was only a ten minute drive away.
Arrived at Bunker Park at 6:35 a.m. and started my warmup routine of a light jog around the course. A few fast strides and I was ready to go, but I didn't have the usual restlessness and excitement that I normally have before a race, I was very calm and relaxed. I felt hot, the temperature at the start was 87 degrees with partly cloudy skies and a slight breeze SSW at 3 mph. One thing I noticed during my warmup was that the course didn't offer any shade from the sun whatsoever!
I now had to decide what pace I should set for Garfield (Garfield is my pet name for the Garmin 301 Forerunner training partner). Since my last 5k race was May 16th, "The Runnin' For the House 5k", with a time of 24:27, decided to set Garfield for a 7:49 minute per mile pace for a final time of 24:20. Granted, today's race is much hotter than last May, but hope that I can beat Garfield due to my strong training during the month of June.
I placed myself in midpack of approximately 200 runners, not the best idea since this race doesn't have a starting computer timer mat, only a finishing timer mat. Nevertheless, my Garmin Forerunner is all I needed to determine my pace and final time...as long as I remember to push the start button!
Mile 1, 7:30 minute mile. Heart rate 178 bpm. (Note, my maximum heart rate is 190 bpm.) Several racing kids up front helped me keep my pace slower for the first mile as I gently passed them at the first turn. I'm well ahead of Garfield, although I'm already feeling the heat as I turn sharply onto Alexander road. Took a quick sip of water at a pit-stop and spilled the rest over my head, felt wonderful!
Mile 2, 8:09 minute mile. Accumulated time, 15:33. Heart rate 181 bpm. Garfield just passed me and I'm really struggling, I'm gasping for air and all I do is suck in the dry taste of hot asphalt. I resolve to catch Garfield before the next turn. I heard a noise coming towards me and was alarmed that a rollerblader was in front of me coming at full blast, I took a little stagger side-step to allow her to pass...it's amazing how wide her leg span, she takes up alot of space, heard a runner behind me yell for her to get off the course. I didn't have the extra energy to yell, but happy to hear that someone did!
Mile 3, 8:36 minute mile. Accumulated time, 24:10. Heart rate 188 bpm. Garfield is well ahead of me and know I can't catch him, my mind keeps telling me to slow down and walk, and I'm getting so discouraged I want to quit...somehow I just keep putting one step in front of another. I did manage to pass a few runners who were also suffering from the heat and we acknowledge each other with grunts.
Finally see the finish line timer, it's ticking close to 25:00 minutes, if I can only reach it before it strikes...nope, I couldn't do it, as I staggered over the line. Final time, 25:06. 8:04 minute miles. (Garmin Forerunner time) 25:18. 8:08 minute miles. (Official time)
I placed fourth in my age 55-59 age group (I'm 57 years old), which is the first time in ages when I haven't placed in the awards. The race had a nice Fourth of July Barbecue of hamburgers and hot dogs...I haven't ate red meat in a long time, and must admit the hamburger was perfect!!
I'm not despondent nor depressed as I know I gave this race my best effort. My 5k and 10k racing season is now over and for the rest of the summer I'll be rebuilding my base on the treadmill.
Wednesday, July 1, 2009
Cut-back Long Run
Daily Quote: "A few months before, someone who called himself "Barefoot Ted" began blitzing Caballow with a torrent of messages. He seemed to be the Bruce Wayne of barefoot running, the wealthy heir of a California amusement-park fortune who devoted himself to battling the worst crime ever committed against the human foot: the invention of the running shoe. Barefoot Ted believed we could abolish foot injuries by throwing away our Nikes, and he was willing to prove it on himself: he ran the Los Angeles and Santa Clarita marathons in his bare feet and finished fast enough to qualify for the elite Boston Marathon. He was rumored to train by running barefoot in the San Gabriel Mountains, and by pulling his wife and daughter through the streets of Burbank in a rickshaw. Now, he was coming to Mexico to commune with the Tarahumara and explore whether the key to their amazing resilience was their nearly bare feet." --From the book " "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.", by Christopher McDougall.
My friend, Wendy, had been posting on the barefoot forum and Barefoot Ted had actually commented on her posts, how cool is that?!? I highly recommend "Born to Run" that reads like an adventure novel, yet inspires anyone who seeks to live life to the fullest and to improve their running. Go get this book!!!
I will eventually be experimenting with barefoot running, but unfortunately I live in the Las Vegas desert, work late, and don't awake early enough to run during the cooler morning hours. In fact, after this Saturday's race all my runs will be on the treadmill at my local gym, 24 Hour Fitness, and highly unlikely they'll allow me to run barefoot on the treadmill due to liability concerns. Although I can't run barefoot on the treadmill, I can find the most minimalist shoes out there so I can run as close to barefoot as possible. Any ideas for a minimalist shoe? Currently my Nike Air Structures have 199 miles on them, and once I wear them out I'll find less cushioned and high healed running shoes.
Today is a cut-back long run as I continue my taper for the upcoming "9th Annual 4th of July 5K Blast"! Instead of a 15-miler, I'll run 12-miler at a very easy pace instead. My race this Saturday is just around the corner!
9:00 a.m. Long Run. 12 miles. Time 2:00. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 139 bpm. Cardiac Drift 144 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures. Eventually I'll be gradually increasing my long run pace during base building phase this summer...my marathon training period will start at the end of August. No aches nor soreness and my right ankle feels great!
My friend, Wendy, had been posting on the barefoot forum and Barefoot Ted had actually commented on her posts, how cool is that?!? I highly recommend "Born to Run" that reads like an adventure novel, yet inspires anyone who seeks to live life to the fullest and to improve their running. Go get this book!!!
I will eventually be experimenting with barefoot running, but unfortunately I live in the Las Vegas desert, work late, and don't awake early enough to run during the cooler morning hours. In fact, after this Saturday's race all my runs will be on the treadmill at my local gym, 24 Hour Fitness, and highly unlikely they'll allow me to run barefoot on the treadmill due to liability concerns. Although I can't run barefoot on the treadmill, I can find the most minimalist shoes out there so I can run as close to barefoot as possible. Any ideas for a minimalist shoe? Currently my Nike Air Structures have 199 miles on them, and once I wear them out I'll find less cushioned and high healed running shoes.
Today is a cut-back long run as I continue my taper for the upcoming "9th Annual 4th of July 5K Blast"! Instead of a 15-miler, I'll run 12-miler at a very easy pace instead. My race this Saturday is just around the corner!
9:00 a.m. Long Run. 12 miles. Time 2:00. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 139 bpm. Cardiac Drift 144 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures. Eventually I'll be gradually increasing my long run pace during base building phase this summer...my marathon training period will start at the end of August. No aches nor soreness and my right ankle feels great!
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