Daily Quote: "The first ANT + treadmill, from Woodway, hits ritzy gyms this fall; less-pricey models arrive next year. Future treadmills could let an ANT + watch share data stored during outdoor runs, like incline, to re-create favorite routes indoors. Woodway Desmo Elite Treadmill, cost: $12,350." --Popular Science, July 2009, pg 22.
I hope my gym, 24 Hour Fitness, will purchase these next generation treadmills soon as I couldn't possibly purchase one for my home! It would be so very cool to be able to run my favorite routes and race courses indoors.
Yesterday I did a very easy six mile Recovery Run and now ready for a harder run. Last week was a cut-back week, but today I'm back to where I left off two weeks ago...a 17 miler.
8:00 a.m. 24 Hour Fitness, Alta and Rainbow location. Long Run. Life Fitness Treadmill set at a 1% grade. 17 miles. Time, 2:42. First 8 miles at 6.2 mph (9:40 minute miles), next 9 miles at 6.3 mph (9:31 minute miles). Average heart rate: 147 bpm. Cardiac Drift 155 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720.
Body felt great and could have easily gone faster and farther. I'll be gradually increasing my speed for my long runs and incorporating marathon pace miles as well. Next week will be an 18 miler.
Wednesday, August 12, 2009
Monday, August 10, 2009
First Day of Marathon Training
Daily Quote: "Besides gaining enough baseline endurance to complete the distance, now your concerns turn to matters such as how fast to do your long runs, what types of interval sessions to do, how to manipulate your diet for maximum performance, how to schedule hard workouts to allow both progress and recovery, and so on." --Pete Pfitzinger and Scott Douglas, from their book "Advanced Marathoning," which is my main marathon training source.
I'll be roughly incorporating the marathon training schedules in the book "Advanced Marathoning" for my upcoming "2009 Rock n' Roll Las Vegas Marathon," changing distances and speed workouts depending how my body reacts. I have only 17 more weeks before the marathon!!
My base training is now over and will focus less on hill programs and more on speed drills like strides, tempo runs, and intervals as my marathon training gains momentum.
8:00 a.m. General aerobic + speed. 24 Hour Fitness Gym on Rainbow and Alta, Life Fitness Treadmill set at a 1% grade. 8 miles at 6.6 mph with 10 x 100 meter strides at 9.0 mph. Average heart rate, 151 bpm. Cardiac drift, 177 bpm. Shoes, Nike Air Structures.
I felt eager and strong throughout the run with no aches nor pain...all systems are GO!!
I'll be roughly incorporating the marathon training schedules in the book "Advanced Marathoning" for my upcoming "2009 Rock n' Roll Las Vegas Marathon," changing distances and speed workouts depending how my body reacts. I have only 17 more weeks before the marathon!!
My base training is now over and will focus less on hill programs and more on speed drills like strides, tempo runs, and intervals as my marathon training gains momentum.
8:00 a.m. General aerobic + speed. 24 Hour Fitness Gym on Rainbow and Alta, Life Fitness Treadmill set at a 1% grade. 8 miles at 6.6 mph with 10 x 100 meter strides at 9.0 mph. Average heart rate, 151 bpm. Cardiac drift, 177 bpm. Shoes, Nike Air Structures.
I felt eager and strong throughout the run with no aches nor pain...all systems are GO!!
Sunday, August 9, 2009
SUMMARY: AUGUST 3-9, 2009
Daily Quote: "My athletic world had to be a balance of four quarters: emotional, physical, mental, spiritual. I had to be balanced every day -- you can't train at 100% if you're emotionally upset." --
Rod Dixon, quoted from Roy M. Wallack's excellent book, "Run for Life."
I find that I don't become as emotionally upset as I've been in the past primarily due to running. I'm more balanced than I've ever been and hard to believe that I once had been taking depression medicines. My own four quarters; emotional, physical, mental and spiritual is well balanced. Life is good.
Today is my last cut-back recovery week workout, an easy Recovery Run.
8:30 a.m. Recovery Run. 5 miles. Time, 50 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 141 bpm. Cardiac drift 145 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes. New Balance 720. Felt comfy and relaxed as I flowed through the workout. Tomorrow I'll start my training for the 2009 Las Vegas Marathon.
SUMMARY: AUGUST 3-9, 2009
Finished fourth and last week of base training, which was a cut-back week of only 46 miles. I've continued my running streak and haven't had a day without running since February 14th. Next week I start training for the 2009 Las Vegas Marathon, only 17 weeks away!! I'm going to be hard pressed to maintain this blog as working as a cabbie 12 hours a day and putting in the training miles is time consuming, but I'll do my best to keep everyone abreast of my training and keeping me accountable.
My last four weeks of training:
1st week, July 13-29: 56 miles.
2nd week, July 20-26: 57 miles.
3rd week, July 27-August 2: 59 miles.
4th week, August 3-9: 46 miles.
I've lost one pound and now weight 172 pounds on my six foot frame. My racing weight is 170 pounds and only have two more pounds to lose, which will be easy to achieve during my upcoming marathon training.
I accomplished three weight circuit sessions last week! My right shoulder feels good and have returned to full strength on the weights. Lifting weights is easy to achieve during a cut-back week and don't know if I can maintain three sessions during my upcoming marathon training. I'll do my best.
My sleeping patterns have been very good, which is easy during a cut-back week. I'm still sleeping 7-8 hours nightly and I've been able to get extra rest during the weekends due to long afternoon naps. My morning heart rates have been approximately 38-41 bpm.
A short recap of last week's training:
Monday: Hill Program, 4 miles.
Tuesday: Recovery Run, 5 miles. Weight circuit training.
Wednesday: Long Run, 13 miles.
Thursday: Recovery Run, 5 miles. Weight circuit training.
Friday: Recovery Run, 5 miles.
Saturday: Medium-Long Run, 9 miles. Weight circuit training.
Sunday: Recovery Run, 5 miles.
Total Weekly Mileage: 46 miles.
Rod Dixon, quoted from Roy M. Wallack's excellent book, "Run for Life."I find that I don't become as emotionally upset as I've been in the past primarily due to running. I'm more balanced than I've ever been and hard to believe that I once had been taking depression medicines. My own four quarters; emotional, physical, mental and spiritual is well balanced. Life is good.
Today is my last cut-back recovery week workout, an easy Recovery Run.
8:30 a.m. Recovery Run. 5 miles. Time, 50 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 141 bpm. Cardiac drift 145 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes. New Balance 720. Felt comfy and relaxed as I flowed through the workout. Tomorrow I'll start my training for the 2009 Las Vegas Marathon.
SUMMARY: AUGUST 3-9, 2009
Finished fourth and last week of base training, which was a cut-back week of only 46 miles. I've continued my running streak and haven't had a day without running since February 14th. Next week I start training for the 2009 Las Vegas Marathon, only 17 weeks away!! I'm going to be hard pressed to maintain this blog as working as a cabbie 12 hours a day and putting in the training miles is time consuming, but I'll do my best to keep everyone abreast of my training and keeping me accountable.
My last four weeks of training:
1st week, July 13-29: 56 miles.
2nd week, July 20-26: 57 miles.
3rd week, July 27-August 2: 59 miles.
4th week, August 3-9: 46 miles.
I've lost one pound and now weight 172 pounds on my six foot frame. My racing weight is 170 pounds and only have two more pounds to lose, which will be easy to achieve during my upcoming marathon training.
I accomplished three weight circuit sessions last week! My right shoulder feels good and have returned to full strength on the weights. Lifting weights is easy to achieve during a cut-back week and don't know if I can maintain three sessions during my upcoming marathon training. I'll do my best.
My sleeping patterns have been very good, which is easy during a cut-back week. I'm still sleeping 7-8 hours nightly and I've been able to get extra rest during the weekends due to long afternoon naps. My morning heart rates have been approximately 38-41 bpm.
A short recap of last week's training:
Monday: Hill Program, 4 miles.
Tuesday: Recovery Run, 5 miles. Weight circuit training.
Wednesday: Long Run, 13 miles.
Thursday: Recovery Run, 5 miles. Weight circuit training.
Friday: Recovery Run, 5 miles.
Saturday: Medium-Long Run, 9 miles. Weight circuit training.
Sunday: Recovery Run, 5 miles.
Total Weekly Mileage: 46 miles.
Wednesday, August 5, 2009
Cut-Back Long Run
Daily Quote: "It all started to unfold for me. I realized that the marathon is an economy run--and you're like an economy car. Pretend that there's an egg under the accelerator. No surging. Get a cadence. Monitor yourself. Am I overstriding? This is a thinking game, a game of chess." --Rod Dixon, comments of his first trial marathon, "The Children's Hospital City of Auckland Marathon;" quoted from Roy M. Wallack's excellent book, "Run for Life." By the way, Dixon's time for that first marathon, 2:11:21!!
The imagery of the Rod Dixon's above quote struck a chord in me, maybe it's because I'm a heavy footed cab driver, or perhaps due to my being a USCF Chess Expert. I shouldn't run like I drive my taxi with the pedal to the medal! (just in case, I'm kidding Checker Cab Supervisors) En Passant!!
Yesterday was a short Recovery run of five miles and now prepared for a harder workout. This week is a Recovery Week and today will be a cut-back Long Run, but at the same intensity.
8:00 a.m. 24 Hour Fitness, Alta and Rainbow location. Long Run. Life Fitness Treadmill set at a 1% grade. 13 miles. Time, 2:04. First 6 miles at 6.2 mph (9:40 minute miles), next 7 miles at 6.3 mph (9:31 minute miles). Average heart rate: 147 bpm. Cardiac Drift 155 bpm. (Note: my maximum heart rate is 190 bpm) Drank 22 ounces of Cytomax during run. Shoes: New Balance 720.
I was on cruise control; body felt relaxed and strong with no soreness nor aches. Felt like I was floating over the treadmill as I listened to the library's CD, "Bowie at the Beeb," by David Bowie.
Next week I'll return to running 17 miles, but at a tad faster speed.
The imagery of the Rod Dixon's above quote struck a chord in me, maybe it's because I'm a heavy footed cab driver, or perhaps due to my being a USCF Chess Expert. I shouldn't run like I drive my taxi with the pedal to the medal! (just in case, I'm kidding Checker Cab Supervisors) En Passant!!
Yesterday was a short Recovery run of five miles and now prepared for a harder workout. This week is a Recovery Week and today will be a cut-back Long Run, but at the same intensity.
8:00 a.m. 24 Hour Fitness, Alta and Rainbow location. Long Run. Life Fitness Treadmill set at a 1% grade. 13 miles. Time, 2:04. First 6 miles at 6.2 mph (9:40 minute miles), next 7 miles at 6.3 mph (9:31 minute miles). Average heart rate: 147 bpm. Cardiac Drift 155 bpm. (Note: my maximum heart rate is 190 bpm) Drank 22 ounces of Cytomax during run. Shoes: New Balance 720.
I was on cruise control; body felt relaxed and strong with no soreness nor aches. Felt like I was floating over the treadmill as I listened to the library's CD, "Bowie at the Beeb," by David Bowie.
Next week I'll return to running 17 miles, but at a tad faster speed.
Monday, August 3, 2009
Reduced Hill Program
Daily Quote: "In Periodization, deliberate rest and recovery is planned, too. That's because your body actually consolidates the gains of your workouts during downtime, Hard workouts in particular must be followed by rest and easy "recovery" workouts. Technically, the body doesn't get stronger during a workout; it gets broken down. It is during rest when it repairs and rebuilds itself stronger." --Roy M. Wallack, from his excellent book, "Run for Life."
This week is a cut-back week therefore a shorter Hill Program, decided four miles would be appropriate. The treadmill's Hill Program challenges me with intervals of multiple hills and valleys with each hill becoming progressively more difficult.
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 4 miles. Time, 38:04 minutes. Average heart rate, 156 bpm. Cardiac drift, 161 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.
No aches nor pain and my heart rate was well below the threshold zone. The time appeared to fly and didn't realize until the automatic treadmill cooldown that my workout was finished! Unusual for me to feel so refreshed after a hill program.
This week is a cut-back week therefore a shorter Hill Program, decided four miles would be appropriate. The treadmill's Hill Program challenges me with intervals of multiple hills and valleys with each hill becoming progressively more difficult.
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 4 miles. Time, 38:04 minutes. Average heart rate, 156 bpm. Cardiac drift, 161 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.
No aches nor pain and my heart rate was well below the threshold zone. The time appeared to fly and didn't realize until the automatic treadmill cooldown that my workout was finished! Unusual for me to feel so refreshed after a hill program.
Sunday, August 2, 2009
SUMMARY, JULY 27 - AUGUST 1, 2009
Daily Quote: "One thing I wanted to mention is I think that running and longevity is not all that common. If you look at some of these big races -- the marathons and half marathons with 20,000 runners, and you look at the age-group listings, and interesting drop-off pattern tends to arise. If you look at the guys in the 50-55, and the 56-60, and the 61-65, very roughly speaking, the number of participants in each group drops by about a third of half each time. For example, if there are 60 in the 55-59, there'll be 30, maybe 30 in the 60-65. And it keeps cutting That means, since I'm now 67, my chances of running into the next age-group are 50%. That's pretty sobering. That means you have to be careful to avoid hurting yourself." --Tom Osler. From the chapter called, "Tom Osler, The Historian," in Roy M. Wallack's book "Run for Life."
I am careful about not injuring myself running and have used the hard/easy method of training as well as keeping a close eye on my morning heart rates, I also track mileage on my training shoes and will discard them after 500 miles. Nevertheless, I do take chances...for example I run seven days a week, granted my easy recovery days are ran very easily, but I'm still logging many miles on my body. I'm also very competitive and when I race I'll run as hard as possible, but I've reduced my races to one marathon per year and a sprinkling of 5k and 10k races during the Spring season so I don't overdue the pounding.
My main goal should be to run for the rest of my life and maintain a fit and healthy lifestyle. Maybe in the future I should return to running 5-6 days a week and reduce my intensity of my races? Naw, I'm still having too much fun running and racing!
Today is a General Aerobic Run and look forward to my cut-back week that starts tomorrow!!
9:30 a.m. General Aerobic Run, 8 miles. Time, 1:16. Overall pace, 9:31 minute miles. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. All eight miles at 6.3 mph (9:31 minute miles) Average heart rate 145 bpm. Cardiac Drift 151 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.
Last week I ran my General Aerobic Run at a 9:40 minute pace...today I increased my pace to 9:31 minute miles and my heart rate shows I've adapted to the faster speed. Next week is a cut-back week, I'll reduce the mileage, but maintain the same intensity.
SUMMARY, JULY 27 - AUGUST 1, 2009
Finished third week of base training and ran a total of 59 miles. I've continued my running streak and haven't had a day without running since February 14th. This coming week is my scheduled cut-back week, which is timely as my morning heart rates last week were higher than normal. Only 18 weeks until the 2009 Las Vegas Marathon. I'll start my marathon training in two weeks.
I haven't lost nor gain any weight last week and still weigh 173 pounds on a six foot frame. My racing weight is 170 pounds and only have three more pounds to lose, which will be easily to achieve during my upcoming marathon training. I might not have lost weight last week due to my return to weight circuit training.
I accomplished two weight circuit sessions last week, but at much lighter resistance as to allow my right shoulder to return to full strength. I plan on lifting weights three times next week.
My sleeping patterns have been good, especially Saturday when I slept late for nine hours. My morning heart rates have been erratic, and had a high of 55 bpm last Wednesday, my normal morning heart rates range between 38-41 bpm. This coming week is a cut-back week and my heart and body should be fully rested as I prepare for the next cycle of training.
A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, Progressive, 17 miles.
Thursday: Recovery Run, 6 miles.
Friday: Recovery Run, 5 miles. Weight Circuit Training.
Saturday: Medium Long Run, 11 miles.
Sunday: General Aerobic Run, 8 miles.
Total Weekly Mileage: 59 miles.
I am careful about not injuring myself running and have used the hard/easy method of training as well as keeping a close eye on my morning heart rates, I also track mileage on my training shoes and will discard them after 500 miles. Nevertheless, I do take chances...for example I run seven days a week, granted my easy recovery days are ran very easily, but I'm still logging many miles on my body. I'm also very competitive and when I race I'll run as hard as possible, but I've reduced my races to one marathon per year and a sprinkling of 5k and 10k races during the Spring season so I don't overdue the pounding.
My main goal should be to run for the rest of my life and maintain a fit and healthy lifestyle. Maybe in the future I should return to running 5-6 days a week and reduce my intensity of my races? Naw, I'm still having too much fun running and racing!
Today is a General Aerobic Run and look forward to my cut-back week that starts tomorrow!!
9:30 a.m. General Aerobic Run, 8 miles. Time, 1:16. Overall pace, 9:31 minute miles. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. All eight miles at 6.3 mph (9:31 minute miles) Average heart rate 145 bpm. Cardiac Drift 151 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.
Last week I ran my General Aerobic Run at a 9:40 minute pace...today I increased my pace to 9:31 minute miles and my heart rate shows I've adapted to the faster speed. Next week is a cut-back week, I'll reduce the mileage, but maintain the same intensity.
SUMMARY, JULY 27 - AUGUST 1, 2009
Finished third week of base training and ran a total of 59 miles. I've continued my running streak and haven't had a day without running since February 14th. This coming week is my scheduled cut-back week, which is timely as my morning heart rates last week were higher than normal. Only 18 weeks until the 2009 Las Vegas Marathon. I'll start my marathon training in two weeks.
I haven't lost nor gain any weight last week and still weigh 173 pounds on a six foot frame. My racing weight is 170 pounds and only have three more pounds to lose, which will be easily to achieve during my upcoming marathon training. I might not have lost weight last week due to my return to weight circuit training.
I accomplished two weight circuit sessions last week, but at much lighter resistance as to allow my right shoulder to return to full strength. I plan on lifting weights three times next week.
My sleeping patterns have been good, especially Saturday when I slept late for nine hours. My morning heart rates have been erratic, and had a high of 55 bpm last Wednesday, my normal morning heart rates range between 38-41 bpm. This coming week is a cut-back week and my heart and body should be fully rested as I prepare for the next cycle of training.
A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, Progressive, 17 miles.
Thursday: Recovery Run, 6 miles.
Friday: Recovery Run, 5 miles. Weight Circuit Training.
Saturday: Medium Long Run, 11 miles.
Sunday: General Aerobic Run, 8 miles.
Total Weekly Mileage: 59 miles.
Saturday, August 1, 2009
Lower Morning Heart Rate
Daily Quote: "I've heard of Chi Running and the Pose Method, but they don't impress me very much because I think running is a very natural motion. We were born to run--it comes naturally. You can overstride and understride. But if you just leave your body alone, concentrate on moving quickly but effortlessly, then it will just figure out the right way to do it. I've tried to concentrate on being completely relaxed. That seemed to be the key. --Tom Osler. From the chapter called, "Tom Osler, The Historian," in Roy M. Wallack's book "Run for Life."
I finished the book "Chi Running" last week and somewhat agree with Tom Osler's above quote, but did find the book helpful when it came to hill running...my previous natural style of running hills was difficult and ineffective, undoubtedly because I don't run hills much in the Las Vegas valley.
Today my morning heart rate has returned to more normal 41 bpm and was able to complete my weeks' Medium Long Run. My morning heart rate was probably spiked on Thursday morning due to Wednesday's tough Long Run ran progressively for 17 miles. Here's how my morning heart rates were this week.
Monday: 41 bpm.
Tuesday: 39 bpm.
Wednesday: 40 bpm.
Thursday: 55 bpm.
Friday: 49 bpm.
Saturday 41 bpm.
I didn't set my alarm clock this morning and allowed myself to sleep late as to allow my heart and body to fully recover. Slept nine hours!! I must have really needed the rest and was thankful that my morning heart rate has returned to normal. I didn't realize how busy my local gym was at 11:00 a.m. on a Saturday morning! I always find it funny seeing cars circling the gym as to find a closer parking spot to the front door.
11:00 a.m. Medium Long Run. Medium-Long Run, progressive. 11 miles. Time, 1:44. 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 seven 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. No aches nor pain and was easily able to stay within my heart rate zone.
I had originally planned to have my speed increased to 6.3 mph, but decided against it due to my erratic morning heart rates. Next week is my scheduled cut-back week (Every fourth week is a Recovery Week) and should give me extra recovery and lower morning heart rates.
Leo Cunningham posted on yesterday's comment page the following: "I enjoy your blog (especially your intro quotes) and, not trying to hijack it, wondered if you (or your followers) knew anything about the Hoover Dam Marathon put on by Callico in October. Recognizing the subjectivity of the question, I am particularly curious about how hilly the course really is. I would appreciate any input." I've yet to run any of Calico's races, but I do know the Hoover Dam area well, it's pretty much gentle rolling hills, but the converted railroad track's trails that go through the tunnels are a slight elevation (naturally for the trains) and the loose gravel makes for tough running. The temperatures are extreme in the summer months, thankfully the race is in October and the temperatures should be around the mid 70's. Hopefully someone else who has ran or volunteered for Calico could enlighten us both! Your question tempts me to consider the half marathon portion as a warm-up race for December's "Rock n' Roll Las Vegas Marathon!!"
I finished the book "Chi Running" last week and somewhat agree with Tom Osler's above quote, but did find the book helpful when it came to hill running...my previous natural style of running hills was difficult and ineffective, undoubtedly because I don't run hills much in the Las Vegas valley.
Today my morning heart rate has returned to more normal 41 bpm and was able to complete my weeks' Medium Long Run. My morning heart rate was probably spiked on Thursday morning due to Wednesday's tough Long Run ran progressively for 17 miles. Here's how my morning heart rates were this week.
Monday: 41 bpm.
Tuesday: 39 bpm.
Wednesday: 40 bpm.
Thursday: 55 bpm.
Friday: 49 bpm.
Saturday 41 bpm.
I didn't set my alarm clock this morning and allowed myself to sleep late as to allow my heart and body to fully recover. Slept nine hours!! I must have really needed the rest and was thankful that my morning heart rate has returned to normal. I didn't realize how busy my local gym was at 11:00 a.m. on a Saturday morning! I always find it funny seeing cars circling the gym as to find a closer parking spot to the front door.
11:00 a.m. Medium Long Run. Medium-Long Run, progressive. 11 miles. Time, 1:44. 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 seven 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. No aches nor pain and was easily able to stay within my heart rate zone.
I had originally planned to have my speed increased to 6.3 mph, but decided against it due to my erratic morning heart rates. Next week is my scheduled cut-back week (Every fourth week is a Recovery Week) and should give me extra recovery and lower morning heart rates.
Leo Cunningham posted on yesterday's comment page the following: "I enjoy your blog (especially your intro quotes) and, not trying to hijack it, wondered if you (or your followers) knew anything about the Hoover Dam Marathon put on by Callico in October. Recognizing the subjectivity of the question, I am particularly curious about how hilly the course really is. I would appreciate any input." I've yet to run any of Calico's races, but I do know the Hoover Dam area well, it's pretty much gentle rolling hills, but the converted railroad track's trails that go through the tunnels are a slight elevation (naturally for the trains) and the loose gravel makes for tough running. The temperatures are extreme in the summer months, thankfully the race is in October and the temperatures should be around the mid 70's. Hopefully someone else who has ran or volunteered for Calico could enlighten us both! Your question tempts me to consider the half marathon portion as a warm-up race for December's "Rock n' Roll Las Vegas Marathon!!"
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