Daily Quote: "No man six feet tall and weighing 176lbs (79.8kg) will ever win the London Marathon, and it is unlikely that a woman five feet six inches in height and weighing 130lbs (58.9kg) will ever do so either. Why? To answer this we must consult Dr Stillman's height/weight ratio table. He fixes the non-active man's average weight for height with a simple formula. He allocates 110lbs (56.2kg) for the first five feet (1.524m) in height and 5 1/2lbs (2.296kg) for every inch (0.025m) thereafter. He is harsher with women, giving them 100lbs (45.3kg) for the first five feet and 5lbs (2.268kg) for every inch above this. --Frank Horwill, "Peak Performance" newsletter.
I have now reached my marathon weight goal of 170 pounds!
Thus, the above quote means that my non-active average weight is: 6 feet tall (1.829m) would be allocated 110lbs (50kg) plus 12 x 5½lbs (2.495kg), which comes to 176 lbs. BUT, since I'm an active runner what would be my ideal racing weight?
According to Frank Horwill, "These allocations are considered healthy guidelines for non-active people. However, a distance runner needs to weigh less, about 5 to 10 per cent less. This makes our 6 foot tall male requiring to be 8 to 17 lbs less than his 176 1bs, around 168 lbs to 159 lbs. And our female of 5ft 6ins should be around 6 lbs to 13lbs less, around 124 lbs to 117 lbs."
My achieving two Boston Qualifiers have given me a rough estimate on what my marathon weight should be. My last two Las Vegas Marathons were Boston Qualifiers and my weight was at 171 and 170 pounds respectively, hence, 170 pounds has been my marathon racing goal weight ever since. I now wonder if I should lose even more weight?!? I remember reading where Dr. Sheehan stated that the ideal marathon racing weight would be around two pounds for every inch...that would mean at my 72 inches I should weigh 144 pounds!! Perhaps within the next 15 weeks I could reach 165 pounds without losing strength in the process?
Today is my Recovery Run.
8:30 a.m. Recovery Run. 5 miles. Time, 49:10 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 139 bpm. Cardiac drift 145 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes. New Balance 720.
My average heart rate is a little too low even for a recovery run, and considering raising my next recovery run speed to 6.2 mph (9:40 minute miles). I feel well rested and tomorrow I'll be attempting my first 19 miler of the year!
Tuesday, August 25, 2009
Monday, August 24, 2009
Lactate Threshold Run
Daily Quote: "Lactate threshold training should be run at close to the pace that your currently race for 1 hour. For serious marathoners, this is generally 15k to half marathon race pace. Slower runners should run closer to 15k race pace on tempo runs; faster runners should run closer to half marathon race pace. This should be the intensity at which lactate is just starting to accumulate in your muscles and blood." --Pete Pfitzinger and Scott Douglas in the excellent book, "Advanced Marathoning."
I prefer doing my speedwork on Monday morning as I can get to bed earlier on Sunday night and with a relaxing Sunday can prepare mentally for a harder than usual workout for Monday.
8:00 a.m. Lactate Threshold Workout. 9 miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 2 mile warmup at 6.1 mph (9:50 minute miles.) 4 miles at 7.6 mph (7:54 minute miles.) 3 mile cooldown at 6.1 mph (9:50 minute miles.) Average heart rate, 156 bpm. Cardiac drift, 179 bpm. Shoes: New Balance 720.
Felt great to run much faster than my usual paces, felt hard, but could have run even faster. Depending how my body feels, I may increase my speed to 7.7 mph (7.48 minute miles) next week. I might be running faster with less effort as I'm now lighter, I'm currently 171 pounds...wonder how I would feel at 165 pounds?
I prefer doing my speedwork on Monday morning as I can get to bed earlier on Sunday night and with a relaxing Sunday can prepare mentally for a harder than usual workout for Monday.
8:00 a.m. Lactate Threshold Workout. 9 miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 2 mile warmup at 6.1 mph (9:50 minute miles.) 4 miles at 7.6 mph (7:54 minute miles.) 3 mile cooldown at 6.1 mph (9:50 minute miles.) Average heart rate, 156 bpm. Cardiac drift, 179 bpm. Shoes: New Balance 720.
Felt great to run much faster than my usual paces, felt hard, but could have run even faster. Depending how my body feels, I may increase my speed to 7.7 mph (7.48 minute miles) next week. I might be running faster with less effort as I'm now lighter, I'm currently 171 pounds...wonder how I would feel at 165 pounds?
Sunday, August 23, 2009
SUMMARY: AUGUST 17-23, 2009
Daily Quote: "Bite off small chunks. Over a few years, you can double or triple your mileage, but increasing mileage too much at once is almost certain to lead to injury or overtiredness. Unfortunately, there's no scientific evidence indicating how much is safe to increase at one time. A commonly used, but unvalidated, rule of thumb is to increase mileage by no more than 1 mile for each training session that you run per week. For example, if you run six times per week, you would increase your mileage by up to 6 miles per week." --Pete Pfitzinger & Scott Douglas from their excellent book, "Advanced Marathoning."
SUMMARY: AUGUST 17-23, 2009
Finished my second week of marathon training with a total of 61 miles, which is my highest weekly mileage this year! I've added a Lactate Threshold Run into my routine and will continue to have one hard speed drill per week. I've continued my running streak and haven't had a day without running since February 14th. Only 15 weeks until the "2009 RNR Las Vegas Marathon!!"
I've lost another pound last week and I'm now 171 pounds on a six foot frame! My racing weight is 170 pounds and only need to lose one more pound before the marathon...geez, can I lose another pound and maintain my race weight within the next 15 weeks?!?
I accomplished three weight circuit sessions last week! As my marathon training mileage and intensity increases it's getting more difficult to find the time and energy to squeeze in the weight training. Starting next week I'll be only doing two weight sessions per week throughout the duration of my marathon training.
My sleeping patterns have been very good, which has been a struggle due to the extra mileage, nevertheless this year I won't sacrifice sleep so I can run more. Last year I did doubles (ran twice a day), but this year I plan on not doing any doubles nor have any 100 mile weeks. This year's plan is less mileage and more emphasis on quality runs. My morning heart rates have been the usual, approximately 38-41 bpm.
I've been blogging less due to marathon training, but hope to as least post my key workouts and week summaries throughout the next 15 weeks.
A short recap of last week's training:
Monday: Lactate Threshold Run, 9 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, 18 miles.
Thursday: Recovery Run, 5 miles. Weight Circuit Training.
Friday: Recovery Run, 6 miles.
Saturday: Medium-Long Run, 11 miles.
Sunday: Recovery Run, 6 miles. Weight Circuit Training.
Total Weekly Mileage: 61 miles.
SUMMARY: AUGUST 17-23, 2009
Finished my second week of marathon training with a total of 61 miles, which is my highest weekly mileage this year! I've added a Lactate Threshold Run into my routine and will continue to have one hard speed drill per week. I've continued my running streak and haven't had a day without running since February 14th. Only 15 weeks until the "2009 RNR Las Vegas Marathon!!"
I've lost another pound last week and I'm now 171 pounds on a six foot frame! My racing weight is 170 pounds and only need to lose one more pound before the marathon...geez, can I lose another pound and maintain my race weight within the next 15 weeks?!?
I accomplished three weight circuit sessions last week! As my marathon training mileage and intensity increases it's getting more difficult to find the time and energy to squeeze in the weight training. Starting next week I'll be only doing two weight sessions per week throughout the duration of my marathon training.
My sleeping patterns have been very good, which has been a struggle due to the extra mileage, nevertheless this year I won't sacrifice sleep so I can run more. Last year I did doubles (ran twice a day), but this year I plan on not doing any doubles nor have any 100 mile weeks. This year's plan is less mileage and more emphasis on quality runs. My morning heart rates have been the usual, approximately 38-41 bpm.
I've been blogging less due to marathon training, but hope to as least post my key workouts and week summaries throughout the next 15 weeks.
A short recap of last week's training:
Monday: Lactate Threshold Run, 9 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, 18 miles.
Thursday: Recovery Run, 5 miles. Weight Circuit Training.
Friday: Recovery Run, 6 miles.
Saturday: Medium-Long Run, 11 miles.
Sunday: Recovery Run, 6 miles. Weight Circuit Training.
Total Weekly Mileage: 61 miles.
Wednesday, August 19, 2009
18 Miler!!
Daily Quote: "The long run should, as much as possible, approximate the course on which you will run your marathon. If the marathon you've entered is an urban one, at least half of your long runs should be don on urban courses so that your body can become used to and familiar with the challenges of urban running, especially the uneven and interrupted running surface." --Richard Benyo, from this book, "Making the Marathon Your Event."
I'm still running on the treadmill, today's outside temperature was 105 degrees, but hope to be back on the roads in September. The new "2009 RNR Las Vegas Marathon" course no longer passes near my home in NW Las Vegas, the closest point to my home are the cross streets of Torrey Pines Road and Lindell Road, which is four miles away.
Today is my longest run of the year, an 18 miler!!
8:00 a.m. Long Run, Progressive. 24 Hour Fitness, Rainbow & Alta. Life Fitness Treadmill set at a 1% grade. Time, 2:44. Overall pace, 9:07 minute miles. First four miles at 6.4 mph (9:22 minute miles), four miles at 6.5 mph (9:14 minute miles), four miles at 6.6 mph (9:06 minute miles), four miles at 6.7 mph (8:57 minute miles), and the last two miles was at 6.8 mph (8:49 minute miles). Average heart rate 154 bpm. Cardiac drift, 160 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures.
No aches nor pain and run felt comfortable until the last two miles when I became very tired and had to fight negative thoughts of ending the run. The gym was warmer than usual and drank the whole 32 ounce bottle of Cytomax by mile 16; should bring about 16 ounces of more fluids next week
Next week I'll attempt a 19 miler, but at a little faster speed.
I'm still running on the treadmill, today's outside temperature was 105 degrees, but hope to be back on the roads in September. The new "2009 RNR Las Vegas Marathon" course no longer passes near my home in NW Las Vegas, the closest point to my home are the cross streets of Torrey Pines Road and Lindell Road, which is four miles away.
Today is my longest run of the year, an 18 miler!!
8:00 a.m. Long Run, Progressive. 24 Hour Fitness, Rainbow & Alta. Life Fitness Treadmill set at a 1% grade. Time, 2:44. Overall pace, 9:07 minute miles. First four miles at 6.4 mph (9:22 minute miles), four miles at 6.5 mph (9:14 minute miles), four miles at 6.6 mph (9:06 minute miles), four miles at 6.7 mph (8:57 minute miles), and the last two miles was at 6.8 mph (8:49 minute miles). Average heart rate 154 bpm. Cardiac drift, 160 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures.
No aches nor pain and run felt comfortable until the last two miles when I became very tired and had to fight negative thoughts of ending the run. The gym was warmer than usual and drank the whole 32 ounce bottle of Cytomax by mile 16; should bring about 16 ounces of more fluids next week
Next week I'll attempt a 19 miler, but at a little faster speed.
Monday, August 17, 2009
Strength Training
Daily Quote: "Resistance training can improve running performance by increasing the force that your slow-twitch muscle fibers develop. This requires relatively low resistance and high repetitions. Lifting to increase muscle size is counterproductive to endurance (and particularly marathon) performance. --Pete Pfitzinger and Scott Douglas, from their excellent book, "Advanced Marathoning."
Bosco had asked me about my own weight circuit training at about.com running/jogging forum site, the following is my response:
Howdy Boscho!
I'm happy to answer your questions, but it's probably as boring to read as watching paint dry!
My gym, 24 Hour Fitness, has a weight circuit training program called "Xpress Zone," which is a series of exercises designed in a specific order to maximize a full-body workout in a short period of time. It is designed to incorporate strength training and cardio simultaneously. The Xpress Zone is designed as a circuit, 10 machines set in a semi circle, and I'll go from exercise to exercise in a predetermined order. The Xpress Zone is designed to last 24 minutes -- 2 complete circuits of 15 reps, but I must admit some days the circuit would take me about 30 minutes.
I'm a little embarrassed at the poundage of the weights, keep in mind I'm not trying to build bulk, but strength...and I'm 57 years old. The following is the order of the circuits and the weights I'm currently lifting:
1. Abdominal Crunch, inclined bench, 25 reps.
2. Leg Press, 120 pounds, 15 reps.
3. Leg Extension, 75 pounds, 15 reps.
4. Leg Curl, 70 pounds, 15 reps.
5. Chest Press, 70 pounds, 15 reps.
6. Shoulder Press, 40 pounds, 15 reps.
7. Tricep Extension, 50 pounds, 15 reps.
8. Lat Pull, 90 pounds, 15 reps.
9. Bicep Curl, 50 pounds, 15 reps.
10. Low back extension, 25 reps.
I normally strive to do three weight circuit session per week, but during marathon training season I'll just do two sessions. June I had problems with a sore right shoulder and stopped upper body workouts for three weeks; I did continue doing lower body workouts during the shoulder recovery. My shoulder now appears to be fine, but taking it easy on the shoulder press machine.
You asked, "How do you feel during weight circuit workout and how do you feel next day?" I would do the weight circuit sessions immediately after work, and must admit it can be a struggle to arrive at the gym after working 12-hours. Once I get started into my fast routine I feel much better, I'm not relaxed, and muscles do tingle a bit. My heart rate is elevated during the second circuit to about 75-80% of my maximum heart rate. After the session I'm a soaking, sweaty mess and take a quick shower. I then leave for home and then collapse in bed. I sometimes feel sore the next day, but realize it's just DOMS, (unless it's a lasting pain like my right shoulder).
You also asked, "Did your strength training ever interfere with your running routine? What benefits have you noticed from such a training so far?" I don't allow my strength training to interfere with my running routine as running is my passion, lifting weights for me is just a necessary chore like brushing teeth. Also I don't do circuit training and running at the same time, it's separated by about eight hours. Some days after a circuit training I may be exhausted or a little sore, but I just shoulder onwards. Thankfully no lower body injuries due to weight lifting that would affect my running. I did have a non-exercise related knee injury when a passenger hit my knee with a heavy luggage bag...I believe my weight training helped me not have such a severe injury and could bounce back after a couple of months. I also believe I'm less inclined for running injuries as my muscles are more balanced due to weight training. Therefore the benefits are not noticeable, except I don't get running injuries even though I run seven days a week.
WAKE UP EVERYBODY!! My boring exercise report is now over.
Happy trails, Bruce
Today is something different, I'll be doing a speed workout called, "Lactate Threshold," which is a tempo run at about my half-marathon pace.
8:30 a.m. Lactate Threshold Workout. 9 miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 2 mile warmup at 6.1 mph (9:50 minute miles.) 4 miles at 7.6 mph (7:54 minute miles.) 3 mile cooldown at 6.1 mph (9:50 minute miles.) Average heart rate, 155 bpm. Cardiac drift, 177 bpm. Shoes: New Balance 720.
Tough run!! This is my first Lactate Threshold workout since last Spring. I did have a little ache on my right ankle, but nothing serious, and will ice it tonight as a precaution.
Bosco had asked me about my own weight circuit training at about.com running/jogging forum site, the following is my response:
Howdy Boscho!
I'm happy to answer your questions, but it's probably as boring to read as watching paint dry!
My gym, 24 Hour Fitness, has a weight circuit training program called "Xpress Zone," which is a series of exercises designed in a specific order to maximize a full-body workout in a short period of time. It is designed to incorporate strength training and cardio simultaneously. The Xpress Zone is designed as a circuit, 10 machines set in a semi circle, and I'll go from exercise to exercise in a predetermined order. The Xpress Zone is designed to last 24 minutes -- 2 complete circuits of 15 reps, but I must admit some days the circuit would take me about 30 minutes.
I'm a little embarrassed at the poundage of the weights, keep in mind I'm not trying to build bulk, but strength...and I'm 57 years old. The following is the order of the circuits and the weights I'm currently lifting:
1. Abdominal Crunch, inclined bench, 25 reps.
2. Leg Press, 120 pounds, 15 reps.
3. Leg Extension, 75 pounds, 15 reps.
4. Leg Curl, 70 pounds, 15 reps.
5. Chest Press, 70 pounds, 15 reps.
6. Shoulder Press, 40 pounds, 15 reps.
7. Tricep Extension, 50 pounds, 15 reps.
8. Lat Pull, 90 pounds, 15 reps.
9. Bicep Curl, 50 pounds, 15 reps.
10. Low back extension, 25 reps.
I normally strive to do three weight circuit session per week, but during marathon training season I'll just do two sessions. June I had problems with a sore right shoulder and stopped upper body workouts for three weeks; I did continue doing lower body workouts during the shoulder recovery. My shoulder now appears to be fine, but taking it easy on the shoulder press machine.
You asked, "How do you feel during weight circuit workout and how do you feel next day?" I would do the weight circuit sessions immediately after work, and must admit it can be a struggle to arrive at the gym after working 12-hours. Once I get started into my fast routine I feel much better, I'm not relaxed, and muscles do tingle a bit. My heart rate is elevated during the second circuit to about 75-80% of my maximum heart rate. After the session I'm a soaking, sweaty mess and take a quick shower. I then leave for home and then collapse in bed. I sometimes feel sore the next day, but realize it's just DOMS, (unless it's a lasting pain like my right shoulder).
You also asked, "Did your strength training ever interfere with your running routine? What benefits have you noticed from such a training so far?" I don't allow my strength training to interfere with my running routine as running is my passion, lifting weights for me is just a necessary chore like brushing teeth. Also I don't do circuit training and running at the same time, it's separated by about eight hours. Some days after a circuit training I may be exhausted or a little sore, but I just shoulder onwards. Thankfully no lower body injuries due to weight lifting that would affect my running. I did have a non-exercise related knee injury when a passenger hit my knee with a heavy luggage bag...I believe my weight training helped me not have such a severe injury and could bounce back after a couple of months. I also believe I'm less inclined for running injuries as my muscles are more balanced due to weight training. Therefore the benefits are not noticeable, except I don't get running injuries even though I run seven days a week.
WAKE UP EVERYBODY!! My boring exercise report is now over.
Happy trails, Bruce
Today is something different, I'll be doing a speed workout called, "Lactate Threshold," which is a tempo run at about my half-marathon pace.
8:30 a.m. Lactate Threshold Workout. 9 miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 2 mile warmup at 6.1 mph (9:50 minute miles.) 4 miles at 7.6 mph (7:54 minute miles.) 3 mile cooldown at 6.1 mph (9:50 minute miles.) Average heart rate, 155 bpm. Cardiac drift, 177 bpm. Shoes: New Balance 720.
Tough run!! This is my first Lactate Threshold workout since last Spring. I did have a little ache on my right ankle, but nothing serious, and will ice it tonight as a precaution.
Sunday, August 16, 2009
SUMMARY, AUGUST 10-16, 2009
Daily Quote: "To function safely in the heat, your body needs the sodium, potassium and other nutrients in these and other salty foods. In the hours before a workout or race, I constantly sip water and Cytomax. The last hour or two before a hot run, I drink at least 16 ounces of sports drink." --Ron McCracken, article, Running Hot: "How To Stay Hydrated On Long Summer Runs," Running Times Magazine, July/August 2009, pg 25.
Sad to say, I don't hydrate much before my long runs as I just don't have the time to prepare hours before. Normally, I would awake at 7:00 a.m., eat a quick breakfast of Cheerios and bananas with low-fat milk, a small glass of grape juice, than rush to the gym and start running by 8:00 a.m. I guess the low-fat milk and juice does offer a little hydration, but nothing like Ron's above quote. Currently I've been drinking a small swallows of Cytomax every two miles (about 16 ounces per hour) with good results.
Today is a Recovery Run as I ran 12 miles yesterday; decided a quick and easy five miler should do the trick.
SUMMARY, AUGUST 10-16, 2009
Finished my first week of marathon training with a total of 58 miles. Felt strong and ready for all runs with no aches nor pain! I've continued my running streak and haven't had a day without running since February 14th. Only 16 weeks until the "2009 RNR Las Vegas Marathon!!"
I hadn't lost any weight last week, but didn't gain weight either...I'm still 172 pounds on a six foot frame. My racing weight is 170 pounds and only need to lose two more pounds before the marathon!
I accomplished three weight circuit sessions last week! It was tough motivating myself to hit the gym early Saturday morning after work, but once I started lifting weights my body and mood responded very well, it was like all the work stress that accumulated during the week melted off me.
My sleeping patterns have been very good, which is a little surprising as I trained hard due to my first marathon training week! Whatever I'm doing right I hope to continue it. My morning heart rates have been approximately 38-41 bpm.
Next week I'll be adding a couple more miles as well as slightly increasing my speed during the longer runs.
A short recap of last week's training:
Monday, General Aerobic Run + Speed, 8 miles.
Tuesday, Recovery Run, 6 miles. Weight Circuit Training.
Wednesday, Long Run, Progressive, 17 miles.
Thursday, Recovery Run, 5 miles. Weight Circuit Training.
Friday, Recovery Run, 5 miles.
Saturday, Medium Long Run, 12 miles. Weight Circuit Training.
Sunday, Recovery Run, 5 miles.
Total Weekly Mileage: 58 miles.
Sad to say, I don't hydrate much before my long runs as I just don't have the time to prepare hours before. Normally, I would awake at 7:00 a.m., eat a quick breakfast of Cheerios and bananas with low-fat milk, a small glass of grape juice, than rush to the gym and start running by 8:00 a.m. I guess the low-fat milk and juice does offer a little hydration, but nothing like Ron's above quote. Currently I've been drinking a small swallows of Cytomax every two miles (about 16 ounces per hour) with good results.
Today is a Recovery Run as I ran 12 miles yesterday; decided a quick and easy five miler should do the trick.
SUMMARY, AUGUST 10-16, 2009
Finished my first week of marathon training with a total of 58 miles. Felt strong and ready for all runs with no aches nor pain! I've continued my running streak and haven't had a day without running since February 14th. Only 16 weeks until the "2009 RNR Las Vegas Marathon!!"
I hadn't lost any weight last week, but didn't gain weight either...I'm still 172 pounds on a six foot frame. My racing weight is 170 pounds and only need to lose two more pounds before the marathon!
I accomplished three weight circuit sessions last week! It was tough motivating myself to hit the gym early Saturday morning after work, but once I started lifting weights my body and mood responded very well, it was like all the work stress that accumulated during the week melted off me.
My sleeping patterns have been very good, which is a little surprising as I trained hard due to my first marathon training week! Whatever I'm doing right I hope to continue it. My morning heart rates have been approximately 38-41 bpm.
Next week I'll be adding a couple more miles as well as slightly increasing my speed during the longer runs.
A short recap of last week's training:
Monday, General Aerobic Run + Speed, 8 miles.
Tuesday, Recovery Run, 6 miles. Weight Circuit Training.
Wednesday, Long Run, Progressive, 17 miles.
Thursday, Recovery Run, 5 miles. Weight Circuit Training.
Friday, Recovery Run, 5 miles.
Saturday, Medium Long Run, 12 miles. Weight Circuit Training.
Sunday, Recovery Run, 5 miles.
Total Weekly Mileage: 58 miles.
Saturday, August 15, 2009
Hydration
Daily Quote: "It's good to be loaded [on carbohydrates] for a hot-weather race or workout, from both a hydration standpoint and an energy standpoint. The body stores 2.7 grams of water for every gram of carbohydrate. A lot of people are chronically dehydrated. People just have a tendency to avoid drinking water." --Kyle Heffner, exercise physiologist, and a friendly rival of Rodgers in the 1970s and '80s. Quoted from Running Times Magazine, article "Running Hot, How To Stay Hydrated On Long Summer Runs" July/August 2009, pg 26.
My own hydration experiments this summer on the treadmill is going well. I've been testing the hydration beverage, Cytomax (that will be on the 2009 RNR Las Vegas Marathon course) and discover I no longer need to take along Sport Beans as Cytomax covers all my energy needs. I've been drinking about 16 ounces of Cytomax per hour, but may not need as much beverage during the marathon. Since the gym's temperature is around mid 70's Fahrenheit it's warmer than my marathon in December, which normally starts around the low 40's and ends around mid 60's, I may not need to take Cytomax as often. During the race itself I'll allow my thirst be my guide and strive to drink a small swallow every two miles.
Both Thursday and Friday were Recovery Runs of five miles each, today is a Medium-Long Run at a faster progressive pace. During base training I would have ran my Long Run on Wednesday and my Medium-Long Run on Friday with just one rest day between, but during marathon training with longer miles and faster speeds my old body needs two consecutive Recovery Runs, hence the Medium-Long Run is pushed to Saturdays. I'll strive to start these Saturday runs as soon as possible with the hopes my wife sleeps later and doesn't feel deprived.
8:00 a.m. Medium-Long Run, Progressive. 12 miles. Time, 1:49. Overall pace, 9:12 minute miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles), last 6 miles at 6.6 mph (9:06 minute miles). Average heart rate: 149 bpm. Cardiac Drift: 154 bpm. Shoes: Nike Air Structures.
Body felt strong and comfortable with the faster pace, next week will increase the Medium-Long Run speed a tad faster as my body slowly adapts.
My own hydration experiments this summer on the treadmill is going well. I've been testing the hydration beverage, Cytomax (that will be on the 2009 RNR Las Vegas Marathon course) and discover I no longer need to take along Sport Beans as Cytomax covers all my energy needs. I've been drinking about 16 ounces of Cytomax per hour, but may not need as much beverage during the marathon. Since the gym's temperature is around mid 70's Fahrenheit it's warmer than my marathon in December, which normally starts around the low 40's and ends around mid 60's, I may not need to take Cytomax as often. During the race itself I'll allow my thirst be my guide and strive to drink a small swallow every two miles.
Both Thursday and Friday were Recovery Runs of five miles each, today is a Medium-Long Run at a faster progressive pace. During base training I would have ran my Long Run on Wednesday and my Medium-Long Run on Friday with just one rest day between, but during marathon training with longer miles and faster speeds my old body needs two consecutive Recovery Runs, hence the Medium-Long Run is pushed to Saturdays. I'll strive to start these Saturday runs as soon as possible with the hopes my wife sleeps later and doesn't feel deprived.
8:00 a.m. Medium-Long Run, Progressive. 12 miles. Time, 1:49. Overall pace, 9:12 minute miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles), last 6 miles at 6.6 mph (9:06 minute miles). Average heart rate: 149 bpm. Cardiac Drift: 154 bpm. Shoes: Nike Air Structures.
Body felt strong and comfortable with the faster pace, next week will increase the Medium-Long Run speed a tad faster as my body slowly adapts.
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