Daily Quote: "Although using headphones while running outside is not safe, listening to music on the treadmill can be a great way to combat boredom and run longer. Choose motivating songs and create a playlist for your workout -– it will help prevent you from continually checking the clock to see how much more you have to go." --Christine Luff, about.com Running Guide, from her article, "How To Beat Boredom on the Treadmill."
I can totally vouch with Christine's above comment as music works for me during my longer runs. I'm still utilizing my Sony CD Sports Player and will probably purchase a MP3 player once my CD player breaks down. Currently I've been checking out CD's from the local library that has thousands of CD's to choose from and today's music is "Josh Groban in Concert," which has a slow and easy beat, perfect for today's Recovery Run.
Today's Las Vegas weather forecast is: "Partly cloudy. Isolated thunderstorms in the late morning and afternoon. Highs around 109. South wind 10 to 15 mph. Chance of thunderstorms 20 percent." Thunderstorms are unusual for Vegas, creates a nice HOT and MUGGY environment. Yup, I'm still stuck on the treadmill until my marathon training that starts in four weeks. Many readers are amazed that I can run on the treadmill for long mileage every summer, but my body and mind is rather used to it and beats the alternative, no running at all.
8:00 a.m. Recovery Run. 6 miles. Time, 59 minutes. Overall pace, 9:50 minute miles. 24 Hour Fitness at Alta and Rainbow. Life Fitness Treadmill set at a 1% grade, 6.1 mph. Average heart rate 146 bpm. Cardiac drift 150 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.
No aches nor pain, but my heart rate is a tad higher than normal; I'm undoubtedly not fully recovered from yesterday's Long Run. Tomorrow is my scheduled Medium Long Run, but if my body complains and/or heart rate is too high, I'll cut the run short and run the longer run on Saturday instead. I've been keeping my shorter runs on the weekends so my wife doesn't feel deprived, maybe if I can get up earlier on Saturday she won't know I'm gone?!?
Thursday, July 23, 2009
Wednesday, July 22, 2009
16 Miler Again
Daily Quote: "The first few miles of your long runs can be done slowly, but by 5 miles into your long run, your pace should be no more than 20 percent slower than marathon race pace. Gradually increase your pace until you're running approximately 10 percent slower than marathon race pace during the last 5 miles of your long runs." --Pete Pfitzinger and Scott Douglas, from their book and my running Bible, "Advanced Marathoning."
I won't be starting my marathon training until four weeks from now and am striving to build my mileage base and get my training paces up to speed. My goal is to run 8 minute miles during my next upcoming marathon, "The 2009 Rock n' Roll Las Vegas Marathon," and eventually my long run training paces will be:
Early part (20% slower than goal pace) 6.3 mph or 9:31 minutes per mile.
Latter part (10% slower than goal pace) 6.8 mph or 8:49 minutes per mile.
Today I'll be repeating last week's 16 miler, but at a tad faster speed. I need to have my Medium-Long Run and General Aerobic Run's mileage catch up.
8:00 a.m. 24 Hour Fitness, Alta and Rainbow location. Long Run. Life Fitness Treadmill set at a 1% grade. 16 miles. Time, 2:36. First 8 miles at 6.1 mph (9:50 minute miles), second half, 8 miles at 6.2 mph (9:40 minute miles). Average heart rate: 145 bpm. Cardiac Drift 151 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720.
Gym was warmer than usual and drank all 32 ounces of Cytomax before finishing the workout, bottle was empty at 14 miles. Just a small rash on my upper inner thigh, other than that no aches nor pain.
Next week I'll be increasing my mileage to 17 miles, but maintain the same speed as I gradually build up my base for the upcoming marathon training.
I'm exhausted from today's run, but it's a pleasant tiredness. Tomorrow will be a very slow and easy Recovery Run of six miles.
I won't be starting my marathon training until four weeks from now and am striving to build my mileage base and get my training paces up to speed. My goal is to run 8 minute miles during my next upcoming marathon, "The 2009 Rock n' Roll Las Vegas Marathon," and eventually my long run training paces will be:
Early part (20% slower than goal pace) 6.3 mph or 9:31 minutes per mile.
Latter part (10% slower than goal pace) 6.8 mph or 8:49 minutes per mile.
Today I'll be repeating last week's 16 miler, but at a tad faster speed. I need to have my Medium-Long Run and General Aerobic Run's mileage catch up.
8:00 a.m. 24 Hour Fitness, Alta and Rainbow location. Long Run. Life Fitness Treadmill set at a 1% grade. 16 miles. Time, 2:36. First 8 miles at 6.1 mph (9:50 minute miles), second half, 8 miles at 6.2 mph (9:40 minute miles). Average heart rate: 145 bpm. Cardiac Drift 151 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720.
Gym was warmer than usual and drank all 32 ounces of Cytomax before finishing the workout, bottle was empty at 14 miles. Just a small rash on my upper inner thigh, other than that no aches nor pain.
Next week I'll be increasing my mileage to 17 miles, but maintain the same speed as I gradually build up my base for the upcoming marathon training.
I'm exhausted from today's run, but it's a pleasant tiredness. Tomorrow will be a very slow and easy Recovery Run of six miles.
Monday, July 20, 2009
$200 Entry Fee?
Daily Quote: "Ready or not, marathoners, the $200 entry fee has arrived. It's true--for those runners lucky enough to gain entry into the Boston Marathon through the race's affiliation with designated charitable organizations, the entry fee has now reached that high water mark. For international runners (those who achieved the qualifying time) the entry fee currently stands at "only" $150, while U.S. residents who qualified paid a paltry $110.
Too much, you say? Not for the 25,000 runners who were more than willing to pony up the cash. The 2009 race closed out more quickly than ever before; in late January a notice on the Boston Athletic Association Web site announced that the race had reached its quota. Even if you had achieved the qualifying standard, if you had not signed up by the, you were out of luck for this year. --Don Allison, Marathon & Beyond Magazine, Article "The Pain of (Paying for) the Marathon," July/August 2009, pg 110.
I'm very happy that I ran the 2008 Boston Marathon and it was an experience I'll cherish for the rest of my life, nevertheless, it's highly unlikely I'll be able to afford running Boston again as it's just too expensive. Not only was the entry fee expensive, but everything was expensive! I'm still thriving to pay off the credit card debt for that vacation. In the future, I'll probably continue to run the Las Vegas Marathon, maybe smaller rural marathons, and hopefully a couple of ultras too.
Today's plan is to raise my hill program speed to a new high of 6.3 mph as my heart rate has adapted to last week's 6.2 mph.
8:30 a.m. 24 Hour Fitness Gym, Alta & Rainbow location. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.3 mph (9:31 minute miles) for 6 miles. Time, 57:06 minutes. Average heart rate, 159 bpm. Cardiac drift, 168 bpm. (Note: my maximum heart rate is 190 bpm) Drank 16 ounces of Cytomax during the run (the featured drink at this year's "2009 Rock n' Roll Las Vegas Marathon"). Shoes: New Balance 720.
My body did surprisingly well at this 6.3 mph speed with no aches nor pain, even my right ankle was o.k. with the effort. I'll hold this speed for next Monday's hill program as I continue to add mileage to the rest of my workouts...baby steps, baby steps!
Tomorrow will be a welcomed easy and short Recovery Run.
Too much, you say? Not for the 25,000 runners who were more than willing to pony up the cash. The 2009 race closed out more quickly than ever before; in late January a notice on the Boston Athletic Association Web site announced that the race had reached its quota. Even if you had achieved the qualifying standard, if you had not signed up by the, you were out of luck for this year. --Don Allison, Marathon & Beyond Magazine, Article "The Pain of (Paying for) the Marathon," July/August 2009, pg 110.
I'm very happy that I ran the 2008 Boston Marathon and it was an experience I'll cherish for the rest of my life, nevertheless, it's highly unlikely I'll be able to afford running Boston again as it's just too expensive. Not only was the entry fee expensive, but everything was expensive! I'm still thriving to pay off the credit card debt for that vacation. In the future, I'll probably continue to run the Las Vegas Marathon, maybe smaller rural marathons, and hopefully a couple of ultras too.
Today's plan is to raise my hill program speed to a new high of 6.3 mph as my heart rate has adapted to last week's 6.2 mph.
8:30 a.m. 24 Hour Fitness Gym, Alta & Rainbow location. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.3 mph (9:31 minute miles) for 6 miles. Time, 57:06 minutes. Average heart rate, 159 bpm. Cardiac drift, 168 bpm. (Note: my maximum heart rate is 190 bpm) Drank 16 ounces of Cytomax during the run (the featured drink at this year's "2009 Rock n' Roll Las Vegas Marathon"). Shoes: New Balance 720.
My body did surprisingly well at this 6.3 mph speed with no aches nor pain, even my right ankle was o.k. with the effort. I'll hold this speed for next Monday's hill program as I continue to add mileage to the rest of my workouts...baby steps, baby steps!
Tomorrow will be a welcomed easy and short Recovery Run.
Sunday, July 19, 2009
SUMMARY, JULY 13-19, 2009
Daily Quote: "Base training is extremely important to peaking and cannot be rushed. If you start intense work too soon, you are risking injury or illness later on. Base training allows muscles, joints and tendons to get stronger slowly and adapt easily to increased loads and efforts." Elizabeth Quinn, About.com Guide to Sports Medicine, article "Training Tip: Peaking for Races or Events,"
Yesterday was a strange day, not only was Las Vegas HOT, but it was also humid, so humid we had thundershowers! These are the days I'm thankful for my gym membership and access to a treadmill.
9:00 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 141bpm(?) Cardiac Drift 148 bpm (?). (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures. Body feels great, no aches nor pain and my next General Aerobic Run I'll raise the speed for 6.1 mph for the whole distance.
I had to adjust my Polar Heart Rate monitor several times as my readings were erratic, tomorrow I'll make the strap tighter and moisten the sensors more as well, if that doesn't work I probably need new batteries. I've been leaving my heart rate monitor in my gym bag that's stored in my Oldsmobile's trunk...not a good idea as the batteries will die in this heat we've been having.
SUMMARY, JULY 13-19 2009
First full week of my base building period and ran a total of 56 miles. I've continued my running streak and haven't had a day without running since February 14th. I'll repeat my Long Run of 16 miles, but at a slightly faster pace, as I strive to have my other runs mileage catch up. The 2009 Rock n' Roll Las Vegas Marathon is only 20 weeks away, but will start my marathon training 16 weeks away.
No circuit weight training last week because I had hurt my right shoulder on the shoulder press machine. I'll attempt to lift weights this coming Tuesday and see if my shoulder is healed. The shoulder affects my workouts on the shoulder press, chest press and lat pulldown machines. I have to admit, during my time off from lifting weights I had really enjoyed the little extra rest!
I was able to lose another pound last week and now weigh 176 pounds on a six foot frame. I only need to lose six more pounds to reach my racing weight of 170 pounds!
My sleeping patterns have been great, especially since I haven't been lifting weights immediately after work, and I'm still sleeping 7-8 hours nightly. My morning heart rates have been typical for me, approximately 38-41 bpm. No signs of overtraining like fatigue and/or being irritable...yet.
A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Long Run, 16 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 9 miles.
Saturday: Recovery Run, 5 miles.
Sunday: General Aerobic Run, 8 miles.
Total Weekly Mileage: 56 miles.
Yesterday was a strange day, not only was Las Vegas HOT, but it was also humid, so humid we had thundershowers! These are the days I'm thankful for my gym membership and access to a treadmill.
9:00 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 141bpm(?) Cardiac Drift 148 bpm (?). (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures. Body feels great, no aches nor pain and my next General Aerobic Run I'll raise the speed for 6.1 mph for the whole distance.
I had to adjust my Polar Heart Rate monitor several times as my readings were erratic, tomorrow I'll make the strap tighter and moisten the sensors more as well, if that doesn't work I probably need new batteries. I've been leaving my heart rate monitor in my gym bag that's stored in my Oldsmobile's trunk...not a good idea as the batteries will die in this heat we've been having.
SUMMARY, JULY 13-19 2009
First full week of my base building period and ran a total of 56 miles. I've continued my running streak and haven't had a day without running since February 14th. I'll repeat my Long Run of 16 miles, but at a slightly faster pace, as I strive to have my other runs mileage catch up. The 2009 Rock n' Roll Las Vegas Marathon is only 20 weeks away, but will start my marathon training 16 weeks away.
No circuit weight training last week because I had hurt my right shoulder on the shoulder press machine. I'll attempt to lift weights this coming Tuesday and see if my shoulder is healed. The shoulder affects my workouts on the shoulder press, chest press and lat pulldown machines. I have to admit, during my time off from lifting weights I had really enjoyed the little extra rest!
I was able to lose another pound last week and now weigh 176 pounds on a six foot frame. I only need to lose six more pounds to reach my racing weight of 170 pounds!
My sleeping patterns have been great, especially since I haven't been lifting weights immediately after work, and I'm still sleeping 7-8 hours nightly. My morning heart rates have been typical for me, approximately 38-41 bpm. No signs of overtraining like fatigue and/or being irritable...yet.
A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Long Run, 16 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 9 miles.
Saturday: Recovery Run, 5 miles.
Sunday: General Aerobic Run, 8 miles.
Total Weekly Mileage: 56 miles.
Friday, July 17, 2009
Excessive Heat Warning
Daily Quote: "Today ... Partly cloudy. A 20 percent chance of thunderstorms in the afternoon. Highs around 116. Light wind. Las Vegas could reach its hottest day of the year for the second time this week as temperatures are expected to reach 116 degrees in some parts of the valley today. The National Weather Service in Las Vegas has issued an excessive heat warning for today and Saturday as temperatures rise. The warning is in effect until 8 p.m. Saturday." --Las Vegas Review Journal
Today is going to be HOT, thankfully I'll be on the treadmill for my run, but it's going to be pure Hell at work in my cab this afternoon.
Today will be a Medium-Long Run as I strive to boost my mileage a little this week. Last Friday was a General Aerobic Run of 8 miles, today I'll attempt a 9 miler and a tad faster speed.
8:30 a.m. Medium-Long Run. 9 miles. Time, 1:27. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. First four miles at 6.1 mph (9:50 minute miles), next five miles at 6.2 mph (9:40 minute miles.) . Average heart rate 147 bpm. Cardiac Drift 153 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.
Body feels great, no aches nor pain; I'm anxious to add more mileage, but still need to raise my mileage very gradually during this base building period. I also need to keep a close eye on my heart rate as I raise speed to be sure I'm not going too hard for my training zones.
I now need to rush to work, how I wish I could spend more time on the computer visiting my friends blogs and strolling through running forums, just not enough time in the day to do everything I want.
Today is going to be HOT, thankfully I'll be on the treadmill for my run, but it's going to be pure Hell at work in my cab this afternoon.
Today will be a Medium-Long Run as I strive to boost my mileage a little this week. Last Friday was a General Aerobic Run of 8 miles, today I'll attempt a 9 miler and a tad faster speed.
8:30 a.m. Medium-Long Run. 9 miles. Time, 1:27. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. First four miles at 6.1 mph (9:50 minute miles), next five miles at 6.2 mph (9:40 minute miles.) . Average heart rate 147 bpm. Cardiac Drift 153 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.
Body feels great, no aches nor pain; I'm anxious to add more mileage, but still need to raise my mileage very gradually during this base building period. I also need to keep a close eye on my heart rate as I raise speed to be sure I'm not going too hard for my training zones.
I now need to rush to work, how I wish I could spend more time on the computer visiting my friends blogs and strolling through running forums, just not enough time in the day to do everything I want.
Wednesday, July 15, 2009
CYTOMAX
Daily Quote: "Cytomax helps keep strength at peak levels longer so you can train harder. If you are trying to improve longer with greater comfort. You will be able to expend more calories with less muscle loss. Cytomax's lactate-based calories are ideal because they are not easily converted to fat." --Cytomax Performance advertisement on container.
Well, the advertisement does sound wonderful doesn't it? If the product lives up to even one of it's hypes I'd be tickled!
Cytomax Performance, Cool Citrus flavor, will be the drink on the course of the 2009 Rock n' Roll Las Vegas Marathon. I was able to find a 24 oz canister (good for 27 servings) for $19.99 at an R.E.I. store. Buying this canister is a much bigger savings than my purchasing individual bottles of my beloved Gatorade. I should have bought Gatorade in canisters in the past too, but find mixing product a real pain.
O.K., today is my Long Run and now wish to experiment with my new drink. Time for the dreaded mixing...according to the canister, "Mix one to one and a half scoops of Cytomax in 16 oz. of water." Geez, how much is a scoop anyways?? I have a 32 oz. bottle with a drink nozzle that would be wonderful for the gym...I'll put three heaping tablespoons (hoping that a heaping tablespoon equals a scoop). Shake the bottle vigorously and ready to go.
8:00 a.m. Long Run. 16 miles. Time 2:40. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 141 bpm. Cardiac Drift 146 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720. Run went well with no aches nor pain and will attempt to run this same distance next week, but strive for a slightly faster speed. I need to have my other, shorter runs catch up on its mileage before raising Long Run distance again.
Drank Cytomax at 3, 6, 9, 12, and 15 miles. It didn't taste like "Cool Citrus," more like sugar-water. I wonder if I mixed enough product in my bottle? I'll try another 1/2 scoop during my next Medium-Long run. I feel like Merlin testing his potions! Has anybody out there in cyberland mixed this product for their runs? Also, I need to learn to shake my bottle before I drink it...during the last two drinking periods it had a little grainy texture. I still had about 10 ounces of beverage left after my run, which means I can probably still use the same bottle for my upcoming longer runs. Cytomax didn't bother my stomach and am satisfied I can drink this stuff during the marathon itself.
Tomorrow will be a short Recovery Run when I'll be just drinking water.
Oh yeah, before I forget again...Sara Wilson sent the following:
I sent you an email last week and didn't hear back so I thought I would try again. The Fresh Air Fund is still looking for runners and sponsors to join our Fresh Air Fund-Racers team for the NYC Half-Marathon on August 16th. It would be a huge help if you could post a mention of this exciting news on Vegas Runner. This is a great way to participate in NYC's premier summer road race while helping Fresh Air Fund children. Please feel free to use anything from our site here:http://freshair.org/racersLast summer's NYC Half-Marathon was a huge success and the Fresh Air Fund-Racers raised more than $125,000. We are also still in need of Friendly Town hosts for next month. Host families open their hearts and home to a NYC child who would not otherwise have the opportunity to escape the hot, crowded city streets. Please let me know if you are able to post or have any questions, and if you could send me the link that would be fantastic.Thank you so much,
Well, the advertisement does sound wonderful doesn't it? If the product lives up to even one of it's hypes I'd be tickled!
Cytomax Performance, Cool Citrus flavor, will be the drink on the course of the 2009 Rock n' Roll Las Vegas Marathon. I was able to find a 24 oz canister (good for 27 servings) for $19.99 at an R.E.I. store. Buying this canister is a much bigger savings than my purchasing individual bottles of my beloved Gatorade. I should have bought Gatorade in canisters in the past too, but find mixing product a real pain.
O.K., today is my Long Run and now wish to experiment with my new drink. Time for the dreaded mixing...according to the canister, "Mix one to one and a half scoops of Cytomax in 16 oz. of water." Geez, how much is a scoop anyways?? I have a 32 oz. bottle with a drink nozzle that would be wonderful for the gym...I'll put three heaping tablespoons (hoping that a heaping tablespoon equals a scoop). Shake the bottle vigorously and ready to go.
8:00 a.m. Long Run. 16 miles. Time 2:40. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 141 bpm. Cardiac Drift 146 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720. Run went well with no aches nor pain and will attempt to run this same distance next week, but strive for a slightly faster speed. I need to have my other, shorter runs catch up on its mileage before raising Long Run distance again.
Drank Cytomax at 3, 6, 9, 12, and 15 miles. It didn't taste like "Cool Citrus," more like sugar-water. I wonder if I mixed enough product in my bottle? I'll try another 1/2 scoop during my next Medium-Long run. I feel like Merlin testing his potions! Has anybody out there in cyberland mixed this product for their runs? Also, I need to learn to shake my bottle before I drink it...during the last two drinking periods it had a little grainy texture. I still had about 10 ounces of beverage left after my run, which means I can probably still use the same bottle for my upcoming longer runs. Cytomax didn't bother my stomach and am satisfied I can drink this stuff during the marathon itself.
Tomorrow will be a short Recovery Run when I'll be just drinking water.
Oh yeah, before I forget again...Sara Wilson sent the following:
I sent you an email last week and didn't hear back so I thought I would try again. The Fresh Air Fund is still looking for runners and sponsors to join our Fresh Air Fund-Racers team for the NYC Half-Marathon on August 16th. It would be a huge help if you could post a mention of this exciting news on Vegas Runner. This is a great way to participate in NYC's premier summer road race while helping Fresh Air Fund children. Please feel free to use anything from our site here:http://freshair.org/racersLast summer's NYC Half-Marathon was a huge success and the Fresh Air Fund-Racers raised more than $125,000. We are also still in need of Friendly Town hosts for next month. Host families open their hearts and home to a NYC child who would not otherwise have the opportunity to escape the hot, crowded city streets. Please let me know if you are able to post or have any questions, and if you could send me the link that would be fantastic.Thank you so much,
Monday, July 13, 2009
Penance
Daily Quote: "Ultras are perfect vehicles for Catholics and lapsed Catholics to do penance for their sins and the sins of everyone they know or have ever known. As an added attraction, if you run a long enough ultra, you also get to experience apparitions, although to avoid getting theological about the subject, ultrarunners learn to refer to them as 'hallucinations.'" --Rich Benyo, "Marathon & Beyond," July/Aug 2009, pg 12.
I had to chuckle at the above quote! I'm Roman Catholic, but my wife is Southern Baptist, maybe I can convince my wife to allow me to run an ultra race next Spring as to fulfill my "penance?" Of course, she would probably counter by threatening another Catholic tradition..."Last Rites!!"
Now that my 5k training is over, I won't be doing 800's intervals, instead 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. During base building I won't be doing any 800's intervals until I start my marathon training.
10:00 a.m. 24 Hour Fitness Gym, Alta & Rainbow location. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.2 mph (9:40 minute miles) for 6 miles. Time, 58:00 minutes. Average heart rate, 158 bpm. Cardiac drift, 169 bpm. (Note: my maximum heart rate is 190 bpm)
No aches nor pain, even my right ankle isn't complaining! My heart rate shows it has adapted to the threshold effort and I can now increase the effort of my hill program next Monday...I'll experiment with the speed at 6.3 mph (9:31 minute miles.) with the same Level 5 Hill Program.
Looking forward to a nice easy Recovery Run tomorrow!
I had to chuckle at the above quote! I'm Roman Catholic, but my wife is Southern Baptist, maybe I can convince my wife to allow me to run an ultra race next Spring as to fulfill my "penance?" Of course, she would probably counter by threatening another Catholic tradition..."Last Rites!!"
Now that my 5k training is over, I won't be doing 800's intervals, instead 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. During base building I won't be doing any 800's intervals until I start my marathon training.
10:00 a.m. 24 Hour Fitness Gym, Alta & Rainbow location. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.2 mph (9:40 minute miles) for 6 miles. Time, 58:00 minutes. Average heart rate, 158 bpm. Cardiac drift, 169 bpm. (Note: my maximum heart rate is 190 bpm)
No aches nor pain, even my right ankle isn't complaining! My heart rate shows it has adapted to the threshold effort and I can now increase the effort of my hill program next Monday...I'll experiment with the speed at 6.3 mph (9:31 minute miles.) with the same Level 5 Hill Program.
Looking forward to a nice easy Recovery Run tomorrow!
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