Daily Quote: "Don't be surprised. Train in the heat and in the cold. Know how to drink and eat. Know where each step is taking you." --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.
The above quote reminded me of last Spring when I had intended to run the "The Labor of Love 50k Race," but was intimated with the cold and very windy temperatures, as stated in this blog at that time: "The weather was far from ideal as the winds were simply unbelievable, 35 mph with 55+ mph gusts...and I heard that the wind was even worse near the peak of the mountain. I just couldn't wrap my mind around running my very first 50k with a high altitude climb AND with strong winds. I decided sucking in all this blowing dust and dirt wasn't healthy and sadly dropped out of the race." I did most of my training on the treadmill and wasn't mentally nor physically prepared for running up a mountain in severe weather. This Fall my training is primarily on the roads and hope my wife will allow me to challenge that unfinished business, "The Labor of Love 50k Race" next year.
SUMMARY: DECEMBER 21-27, 2009
I ran six days for a total of 35 miles...the exact same schedule and mileage as the previous week as to allow my body to adjust to the volume before I up the mileage again, this is an extra precaution for my hip joint, although I have no sharp pain nor aches in my hip for two weeks now!! Next week I'll be increasing my Wednesday run to four miles and Saturday's run to 13 miles. I still don't plan any speed work nor hill repeats next week. Baby steps, baby steps!
I've lost a pound and now weigh 177 pounds on a six foot frame, which is surprising due to all the holiday feasting last week! I wonder what my weight would have been today if I didn't splurge during Christmas?
I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day. I have experimented with free weights for my biceps and triceps and find that the free weights feel heavier than the circuit machines...undoubtedly I'm using more stabilizing muscles when lifting free weights and that's probably a good thing.
My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. Cab business has been so slow that I had been taking cat naps at the airport cab holding area. Hopefully, cab business will improve with the upcoming New Year holiday.
A short recap of last week's training:
Monday: Easy Run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: Easy Run, 3 miles. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy Run, 4 miles.
Saturday: REST DAY
Sunday: Medium-Long Run, 12 miles.
Total Weekly Miles: 35 miles.
Sunday, December 27, 2009
Sunday, December 20, 2009
SUMMARY: DECEMBER 14-20, 2009
Daily Quote: "Honor the run. Train enough, but not too much. Don't rely on yesterday's experience for today's challenge. Be true to the task. Know that you are the torchbearer for those younger. You show them not just what you can do but what they will be able to do. You show them their future." --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.
The year of 2009 for me has been a disappointing year as in the early Spring I was recovering from a knee injury, and in the Fall suffering from a hip joint injury. This week I finally feel that I'm a full-fledged runner and not just a recovering runner; I felt no sharp hip pain, nor aches, and my previous knee injury has been totally healed. I'm looking forward to a fruitful 2010. As Bortz's above quote states, "train enough, but not too much," I'll no longer be forcing my body to train seven days a week, I'll stick to 5-6 days a week as I'm taking longer to recover due to my old age. Last week I trained for six days, something I haven't done since last September.
SUMMARY: DECEMBER 14-20, 2009
I ran six days for a total of 35 miles, my highest weekly mileage since my hip joint injury in September! My body feels great, but as a precaution I will repeat last week's training before increasing mileage again. I still haven't done any hill work nor speed training during this current base building, maybe I'll start hill repeats in January, all depends how my body reacts to my training.
I'm frustrated with my weight gain and now weigh 178 pounds on a six foot frame, my goal of reaching my racing weight of 165 pounds will take a little longer than expected.
I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day. I'm considering on changing my weight training routine to include more free weights rather than my usual circuit machines.
My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. During the weekends I've been enjoying hour naps in the afternoon.
I'm currently looking at possible goals for 2010, but I do have unfinished business...the "Labor of Love 50k Race," and the "RNR Las Vegas Marathon."
A short recap of last week's training:
Monday: Easy Run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: Easy Run, 3 miles. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy Run, 4 miles.
Saturday: No Runs.
Sunday: Medium-Long Run, 12 miles.
Total Weekly Miles: 35 miles.
The year of 2009 for me has been a disappointing year as in the early Spring I was recovering from a knee injury, and in the Fall suffering from a hip joint injury. This week I finally feel that I'm a full-fledged runner and not just a recovering runner; I felt no sharp hip pain, nor aches, and my previous knee injury has been totally healed. I'm looking forward to a fruitful 2010. As Bortz's above quote states, "train enough, but not too much," I'll no longer be forcing my body to train seven days a week, I'll stick to 5-6 days a week as I'm taking longer to recover due to my old age. Last week I trained for six days, something I haven't done since last September.
SUMMARY: DECEMBER 14-20, 2009
I ran six days for a total of 35 miles, my highest weekly mileage since my hip joint injury in September! My body feels great, but as a precaution I will repeat last week's training before increasing mileage again. I still haven't done any hill work nor speed training during this current base building, maybe I'll start hill repeats in January, all depends how my body reacts to my training.
I'm frustrated with my weight gain and now weigh 178 pounds on a six foot frame, my goal of reaching my racing weight of 165 pounds will take a little longer than expected.
I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day. I'm considering on changing my weight training routine to include more free weights rather than my usual circuit machines.
My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. During the weekends I've been enjoying hour naps in the afternoon.
I'm currently looking at possible goals for 2010, but I do have unfinished business...the "Labor of Love 50k Race," and the "RNR Las Vegas Marathon."
A short recap of last week's training:
Monday: Easy Run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: Easy Run, 3 miles. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy Run, 4 miles.
Saturday: No Runs.
Sunday: Medium-Long Run, 12 miles.
Total Weekly Miles: 35 miles.
Monday, December 14, 2009
SUMMARY: DECEMBER 6-13, 2009
Daily Quote: "There is no astigmatism attached to getting a little older and slower. You make up for it by going a little farther." --Cathy Tibbets, Ultra Marathoner.
Could I run an ultra marathon this year? Maybe a 50k or 50 miler to start??
I did meet my blogging friend, Tanya, on Saturday during the Las Vegas Marathon weekend...she is inspiring for me and her blog is a joy to read , http://tanya-lasvegasmarathon.blogspot.com/feeds/posts/default. I want to race again so badly, but must rebuild my body to take the stress.
I've been rather lax of my blog postings as the healing of my hip joint has been very slow and boring. All my runs are slow, around the 9-10 minute pace with no speed work nor hill work. I don't have any running goals, which I can't really plan until my hip joint totally heals. I no longer have sharp pain on my hip, just a dull ache that goes away after my first mile, I would say I'm about 90% healed. That said, I'm thrilled that I am running as I had doubts that I would ever run again. Baby steps, baby steps.
SUMMARY: DECEMBER 6-13, 2009
I ran five days for a total of 31 miles. Depending how my body feels, next week I may add a sixth day of running. I hope eventually my longest run of the week will reach 15 miles in January. Last week was cold and windy, but ran all my runs on the road, last year I would have chickened out and headed for the treadmill.
I now weigh 177 pounds on a six foot frame and still hope on reaching my racing weight of 165 pounds, which isn't exactly easy during the holiday feasting!
Last week I've retired my New Balance 720's and replaced them with a more minimalist shoe, the Nike Ghost. I've ran in the Ghost for three runs with no ill effects.
I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day. Weight training has helped keep me sane during the last few frustrating weeks.
My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. Easy to get enough sleep when my mileage is so low and running paces are slow and easy. I believe I'm ready to add a sixth day of running, maybe a 3-miler on Wednesday?
A short recap of last weeks training:
Monday: Easy run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: No runs. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy run, 4 miles. Weight Circuit Training.
Saturday: No Runs.
Sunday: Medium Long Run, 11 miles.
Total Weekly Miles: 31 miles.
Could I run an ultra marathon this year? Maybe a 50k or 50 miler to start??
I did meet my blogging friend, Tanya, on Saturday during the Las Vegas Marathon weekend...she is inspiring for me and her blog is a joy to read , http://tanya-lasvegasmarathon.blogspot.com/feeds/posts/default. I want to race again so badly, but must rebuild my body to take the stress.
I've been rather lax of my blog postings as the healing of my hip joint has been very slow and boring. All my runs are slow, around the 9-10 minute pace with no speed work nor hill work. I don't have any running goals, which I can't really plan until my hip joint totally heals. I no longer have sharp pain on my hip, just a dull ache that goes away after my first mile, I would say I'm about 90% healed. That said, I'm thrilled that I am running as I had doubts that I would ever run again. Baby steps, baby steps.
SUMMARY: DECEMBER 6-13, 2009
I ran five days for a total of 31 miles. Depending how my body feels, next week I may add a sixth day of running. I hope eventually my longest run of the week will reach 15 miles in January. Last week was cold and windy, but ran all my runs on the road, last year I would have chickened out and headed for the treadmill.
I now weigh 177 pounds on a six foot frame and still hope on reaching my racing weight of 165 pounds, which isn't exactly easy during the holiday feasting!
Last week I've retired my New Balance 720's and replaced them with a more minimalist shoe, the Nike Ghost. I've ran in the Ghost for three runs with no ill effects.
I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day. Weight training has helped keep me sane during the last few frustrating weeks.
My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. Easy to get enough sleep when my mileage is so low and running paces are slow and easy. I believe I'm ready to add a sixth day of running, maybe a 3-miler on Wednesday?
A short recap of last weeks training:
Monday: Easy run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: No runs. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Easy run, 4 miles. Weight Circuit Training.
Saturday: No Runs.
Sunday: Medium Long Run, 11 miles.
Total Weekly Miles: 31 miles.
Tuesday, November 10, 2009
Easy 5-Miler
Daily Quote: "By strengthening the core and hips, I could handle more training, and was stronger and more powerful as a runner. It's so important to have strength in these areas, especially at the later stages of a race -- you can power through better." --Alli Grace, from Running Times Magazine, article by Mackenzie Lobby, "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.
Yesterday I ran a very easy 3-miler that was pain free, and today decided to test myself with a longer run of five miles. I've been avoiding my favorite training route that was on the old Las Vegas Marathon course as I didn't want to be frustrated and discouraged with not running this year's marathon, but surprisingly the course was uplifting as this was a good sign of new beginnings. I'm so happy to be running on Torrey Pines Road again!!
9:00 a.m. 5 miles. Time, 49:01. Overall Pace, 9:48 minute miles. Out and back on Torrey Pines Road that traverses the old Las Vegas Marathon course. Partly Cloudy, 57 degrees, no wind. Average heart rate 143 bpm. Cardiac Drift 150 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes: New Balance 520.
Run was pain free! I did have a small left hip ache at the beginning of the run, but once I was warmed up the ache quickly disappeared. Tomorrow I'll run another easy 3-miler, if I show any signs of hip pain I'll walk home.
I'm going to need to look for new running shoes soon as my old shoes mileage is getting rather high:
Yesterday I ran a very easy 3-miler that was pain free, and today decided to test myself with a longer run of five miles. I've been avoiding my favorite training route that was on the old Las Vegas Marathon course as I didn't want to be frustrated and discouraged with not running this year's marathon, but surprisingly the course was uplifting as this was a good sign of new beginnings. I'm so happy to be running on Torrey Pines Road again!!
9:00 a.m. 5 miles. Time, 49:01. Overall Pace, 9:48 minute miles. Out and back on Torrey Pines Road that traverses the old Las Vegas Marathon course. Partly Cloudy, 57 degrees, no wind. Average heart rate 143 bpm. Cardiac Drift 150 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes: New Balance 520.
Run was pain free! I did have a small left hip ache at the beginning of the run, but once I was warmed up the ache quickly disappeared. Tomorrow I'll run another easy 3-miler, if I show any signs of hip pain I'll walk home.
I'm going to need to look for new running shoes soon as my old shoes mileage is getting rather high:
- Nike Air Structures: 488 miles.
- New Balance 720: 433 miles.
- ASICS DS Gel Trainers: 390 miles.
Monday, November 9, 2009
SUMMARY: NOVEMBER 2-8, 2009
Daily Quote: "The main hip muscles to focus on strengthening are the hip adductors, hip abductors, gluteus medius, tensor fasciae latate, priiformis, and hip flexors. If you're already injured, Ferber emphasizes the importance of 'positive daily stress.' Translation: Do the exercises below every day. Once you're out of the woods, two to three times a week is sufficient.
- The Bridge.
- Leg Raise.
- Hip Extension.
- Hip Abduction.
- Standing Hip Abduction.
- Hip Flexion.
- Standing Lunge.
--from, Running Times Magazine, article by Mackenzie Lobby, "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.
I've been doing the above hip strengthening exercises every day last week and will continue them every day next week. The above hip exercises takes me approximately 20 minutes. I plan on exercising my hip muscles for the rest of my life.
SUMMARY, NOVEMBER 2-8, 2009
My left hip joint is much better and I have returned to running!! I ran a grand total of 13 miles last week, with my longest run being only four miles. I ran four days last week and this week I plan on running five days. All my runs will be slow and easy as I rebuild my base. Baby steps, baby steps!
I no longer plan on running the Las Vegas Marathon nor the Las Vegas Half-Marathon, but will visit my about.com and blogging friends sometime during that marathon weekend. I need to have race goals for this coming Spring. Maybe a 5k race and a 10k race? Depending on my recovery I may even plan on running a half marathon in the Spring!
I now weigh 175 pounds on a six foot frame and need to focus on reaching my racing weight of 165 pounds.
I've continued my modified weight circuit training with additional hip strengthening exercises. I accomplished three sessions of upper body circuit training and did hip strengthening exercises every day.
My sleeping patterns have been very good with at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm.
A recap of last week's training:
Monday: Upper body circuit weight training, hip-strengthening program
Tuesday: Easy Run, 3 miles. hip-strengthening program
Wednesday: Rest Day. hip-strengthening program
Thursday: Easy Run, 3 miles. Upper body circuit training, hip-strengthening program
Friday: Easy Run, 3 miles. hip-strengthening program
Saturday: Easy Run, 4 miles. hip-strengthening program
Sunday: Swimming 30 minutes, Upper body weight circuit training, hip-strengthening program
Total Weekly Mileage: 13 miles.
Thursday, November 5, 2009
Another Easy 3-Miler
Daily Quote: "Jennifer Earl, Ph.D., ATC, and colleagues prescribed a hip-strengthening program to a group of healthy female runners for eight weeks. In addition to showing a predictable increase in hip strength at the end of the program, the runners also exhibited significantly less pronation (measured by how far the heel collapsed inwards). Most impressive, the participants experienced 57 percent less pronation at the ankle joint." --Mackenzie Lobby, Running Times Magazine, article "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.
Took a day off running yesterday and crosstrained by swimming, upper body weights and hip strengthening exercises. Decided to run the exact same course and mileage and determine whether Tuesday successful run was a fluke.
10:00 a.m. Out and back on HWY 95 Bike Trail. Sunny, 71 degrees, no wind. Another perfect day for running!! 3 miles. Time 29:44. Overall pace, 9:54 minute miles. Average heart rate: 140 bpm. Cardiac drift: 144 bpm. (Note my maximum heart rate is 190 bpm) Shoes: Nike Air Structure Triax.
Last Tuesday wasn't a fluke!! I still have no sharp hip pain, just a slight ache at the beginning of my run that disappeared once my body warmed up after the first 1/2 mile. I don't want to be so confident as to injure my hip by running too much too soon and will cautiously run another 3 miler tomorrow.
Took a day off running yesterday and crosstrained by swimming, upper body weights and hip strengthening exercises. Decided to run the exact same course and mileage and determine whether Tuesday successful run was a fluke.
10:00 a.m. Out and back on HWY 95 Bike Trail. Sunny, 71 degrees, no wind. Another perfect day for running!! 3 miles. Time 29:44. Overall pace, 9:54 minute miles. Average heart rate: 140 bpm. Cardiac drift: 144 bpm. (Note my maximum heart rate is 190 bpm) Shoes: Nike Air Structure Triax.
Last Tuesday wasn't a fluke!! I still have no sharp hip pain, just a slight ache at the beginning of my run that disappeared once my body warmed up after the first 1/2 mile. I don't want to be so confident as to injure my hip by running too much too soon and will cautiously run another 3 miler tomorrow.
Tuesday, November 3, 2009
Test Run.
Daily Quote: "A recent literature review published in 'Sports Health' calls for a top-down, rather than ground-up, approach when it comes to identifying the source of running injuries. Reed Ferber, PhD., and colleagues looked at 283 studies that examined running-related injuries and concluded that the connections between weak hip stabilization muscles and running injuries ere far move conclusive than those of atypical foot pronation." --Mackenzie Lobby, Running Times Magazine, article "Tragically Hip. New Research suggests weak hips are behind injuries throughout the body." December 2009, pp 21-26.
The above quoted article has eight described hip exercises to improve my hip strength...how I wish this article was published earlier!! I'll be incorporating the hip strength exercises with my upper body weight circuit training tomorrow.
Today I'll be testing my left hip joint, I plan on running three easy miles, but if I have any sharp pain I'll cease running and walk home.
9:00 a.m. Out and back on HWY 95 Bike Trail. Sunny, 63 degrees, no wind. 3 miles. Time 29:49. Overall pace, 9:56 minute miles. Average heart rate: 141 bpm. Cardiac drift: 145 bpm. Shoes: Nike Air Structure Triax.
I'm ecstatic! No sharp hip pain, just a slight ache!! I can return to running, but slowly and cautiously. Tomorrow will be a crosstraining day of swimming and upper body weight lifting. My next day running will be on Thursday, another slow and easy three miler. Baby steps, baby steps.
My run felt easy and wasn't huffing and puffing, no doubt my crosstraining exercises have kept me somewhat aerobically fit.
The above quoted article has eight described hip exercises to improve my hip strength...how I wish this article was published earlier!! I'll be incorporating the hip strength exercises with my upper body weight circuit training tomorrow.
Today I'll be testing my left hip joint, I plan on running three easy miles, but if I have any sharp pain I'll cease running and walk home.
9:00 a.m. Out and back on HWY 95 Bike Trail. Sunny, 63 degrees, no wind. 3 miles. Time 29:49. Overall pace, 9:56 minute miles. Average heart rate: 141 bpm. Cardiac drift: 145 bpm. Shoes: Nike Air Structure Triax.
I'm ecstatic! No sharp hip pain, just a slight ache!! I can return to running, but slowly and cautiously. Tomorrow will be a crosstraining day of swimming and upper body weight lifting. My next day running will be on Thursday, another slow and easy three miler. Baby steps, baby steps.
My run felt easy and wasn't huffing and puffing, no doubt my crosstraining exercises have kept me somewhat aerobically fit.
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