Daily Quote: "Don't compete with your yesterday. No one can defeat you. Be the best that you can be this day. By being your best today, you will prepare for being your best tomorrow." --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.
It's hard not to compete with my yesterday as I'm a goal oriented person and love competing against my past personal records...but Dr. Bortz wisdom of being my best today as to prepare for being my best tomorrow makes sense! But can't I have it both ways...compete with my past personal records and being my best today?
Today was my scheduled 14-miler, which partially traverses the new RNR Las Vegas Marathon course on Rainbow Boulevard and Hacienda Avenue. This 14-miler is my longest run since my hip-joint injury last September.
9:15 a.m. Long Run. 14 miles. Time, 2:10. Overall pace, 9:19 minute miles. Cloudy, 49-53 degrees, calm winds, I couldn't have ordered better weather! Average heart rate, 144 bpm. Cardiac Drift, 153 bpm. (Note my maximum heart rate is 190 bpm.) No aches nor pain!! I ran miles 8-12 at 8:30 minute per mile pace, which is something of a mini-tempo run. Next week is my recovery week and plan to run only 10 miles for my long run.
SUMMARY: JANUARY 4-10, 2010
I ran six days for a total of 41 miles, I don't plan on having any running "streaks" this year and strive to allow my body at least one day of rest each week. It was a tough week to complete my scheduled mileage due to the exhausting Consumer Electronic Show (150,000 attendees) that kept us cabbies under a constant state of stress due to tremendous convention traffic...sort of a mix blessing, happy for the extra money, but extremely tired for most of the week. Last Wednesday I started adding hill repeats, only two repeats to start, and will add another hill repeat next Wednesday. Next week will be a cut back or recovery week and will run about 30 miles.
The good news is that I didn't gain any weight last week, the bad news is that I didn't lose any weight either, I'm still 178 pounds on a six foot frame. I'm not too concerned about my weight because my base training will eventually have my weight decreasing. My goal for 2010 is to reach 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. I somehow managed to hurt my left shoulder with lifting weights on Saturday and will skip my shoulder press workouts next week, but continue with my other weight workouts.
A few other crosstraining activities: Swam for 30 minutes in the pool on Wednesday before work. Bowled three games last Sunday night during "Sunday Night Special" bowling league. Walked the airport pit when cab business was slow during the early part of the week...business was too busy later during the week due to the CES convention that started on Wednesday.
Due to the busy convention, The Consumer Electronic Show, I had problems getting enough rest throughout the week, my heart rate reflected that stress as my morning heart rates were higher than normal, 44-51 bpms. Thankfully, next week is my scheduled recovery week (I plan a recovery week every four weeks) and my morning heart rates should get down to normal. Funny, the previous week I was considering not even posting my morning heart rates because they rarely fluctulate, than accumulated stress last week changed everything!
A short recap of last week's training:
Monday: Recovery Run, 4 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 6 miles.
Wednesday: Easy Run, 5 miles with two hill repeats at 7:30 minute pace. Weight Circuit Training.
Thursday: General Aerobic Run, 8 miles.
Friday: Easy Run, 4 miles.
Saturday: REST DAY. Weight Circuit Training.
Sunday: Long Run, 14 miles.
Total Weekly Mileage: 41 miles.
Sunday, January 10, 2010
Tuesday, January 5, 2010
General Aerobic Run + Fartleks
Daily Quote: "Don't take any extra weight along with you; be spare." --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.
After work, 12:15 a.m., I did my typical weight circuit training workout and hip exercises at the 24-Hour Fitness on Rainbow and Alta, came home and slept like a baby.
I awoke at 8:30 a.m. with a morning heart rate of 139 bpm and determined I was fully recovered from Sunday's 13 miler.
Today is my scheduled General Aerobic Run of six miles, but decided to mix it up a little and added a couple of fartleks to my run. (Fartlek Definition: A conditioning method that uses bursts of speed interspersed throughout a conditioning run. Similar to interval training, but less structured.) I ran four .20 mile fartleks of about 7.20 minute per mile pace, ran irregularly timed locations, twice were across intersections.
9:15 a.m. General Aerobic Run. 6 miles. Time, 53:54. Overall Pace, 8:59 minute miles. Out and Back on Torrey Pines Road that partially traverses the old Las Vegas Marathon Route. Partly Cloudy, 47-48 degrees, Winds SSW at 3 mph. Average heart rate 146 bpm. Cardiac Drift 177 bpm. (Note, my maximum heart rate is 190 bpm) My cardiac drift was higher due to the fartleks. Body responded well to the bursts of speed with no ill effects no my body, again, no hip joint pain!!
Tomorrow I plan on running five miles, with very short and sweet hill repeats, maybe just two repeats to start.
Thursday is the beginning of the huge CES (Consumer Electronic Show) with approximately 150,000 attendees...I hope they start coming through the airport tonight, we cabbies sure could use the business!
After work, 12:15 a.m., I did my typical weight circuit training workout and hip exercises at the 24-Hour Fitness on Rainbow and Alta, came home and slept like a baby.
I awoke at 8:30 a.m. with a morning heart rate of 139 bpm and determined I was fully recovered from Sunday's 13 miler.
Today is my scheduled General Aerobic Run of six miles, but decided to mix it up a little and added a couple of fartleks to my run. (Fartlek Definition: A conditioning method that uses bursts of speed interspersed throughout a conditioning run. Similar to interval training, but less structured.) I ran four .20 mile fartleks of about 7.20 minute per mile pace, ran irregularly timed locations, twice were across intersections.
9:15 a.m. General Aerobic Run. 6 miles. Time, 53:54. Overall Pace, 8:59 minute miles. Out and Back on Torrey Pines Road that partially traverses the old Las Vegas Marathon Route. Partly Cloudy, 47-48 degrees, Winds SSW at 3 mph. Average heart rate 146 bpm. Cardiac Drift 177 bpm. (Note, my maximum heart rate is 190 bpm) My cardiac drift was higher due to the fartleks. Body responded well to the bursts of speed with no ill effects no my body, again, no hip joint pain!!
Tomorrow I plan on running five miles, with very short and sweet hill repeats, maybe just two repeats to start.
Thursday is the beginning of the huge CES (Consumer Electronic Show) with approximately 150,000 attendees...I hope they start coming through the airport tonight, we cabbies sure could use the business!
Monday, January 4, 2010
My Next Goal
Daily Quote: "Don't make excuses. Don't rely on someone else. You are in charge. You alone can crest the rise, fight the fatigue, master the moment." --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.
I've decided my next "BIG" goal would be to run my very first ultra-marathon race, the race will be the "Labor of Love 50k Race" on April 11th, 2010. Last year the organizer, Calico Racing, had put on one race that weekend, which was a 50k...this year it's a two day festival with several races to choose from; Labor of Love 100M, 50M, 50K, Marathon, 1/2, & 10K. I'm tempted to jump to a 50 miler or dare the 100 miler, but I really should increase my race distance gradually and just run a 50k race this Spring...baby steps, baby steps. Nice to know that April 2011 I could jump to even longer distances near Las Vegas!! I could do this yearly, an ultra race in the spring, and a marathon in December...this way I can fully recover between long distance races and put in the necessary mileage.
The Calico Racing website (http://www.calicoracing.com/) states: "A 2 day running festival offering a distance for everyone offering back to back opportunities! This spectacularly scenic course is not to be missed. Being at about 4500-7000 foot elevation (depending on race distance) and underneath the National Forest, we can enjoy cooler temperatures. All are gorgeous and only a short drive to Las Vegas!" I'm already excited for my next racing goal and my enthusiasm will help motivate me to stay on course with my upcoming training! It's so true, it's all about the journey, not the destination.
Today was an easy Recovery Day from yesterday's 13-miler, just a four mile out-and-back run on the bike trail that runs beside HWY 95 (between Jones and Rainbow).
9:00 a.m. Recovery Run. 4 miles. Time 39:33. Overall pace, 9:53 minute miles. Partly Cloudy, 43 degrees, wind SW at 5 mph. Average heart rate, 142 bpm. Cardiac drift, 158 bpm. (Note my maximum heart rate is 190 bpm). Easy casual jog and felt no aches nor pain from yesterday's 13 miler. I was totally lost in thought and before I knew it my run was over. Tomorrow will be a General Aerobic Run of six miles.
I've decided my next "BIG" goal would be to run my very first ultra-marathon race, the race will be the "Labor of Love 50k Race" on April 11th, 2010. Last year the organizer, Calico Racing, had put on one race that weekend, which was a 50k...this year it's a two day festival with several races to choose from; Labor of Love 100M, 50M, 50K, Marathon, 1/2, & 10K. I'm tempted to jump to a 50 miler or dare the 100 miler, but I really should increase my race distance gradually and just run a 50k race this Spring...baby steps, baby steps. Nice to know that April 2011 I could jump to even longer distances near Las Vegas!! I could do this yearly, an ultra race in the spring, and a marathon in December...this way I can fully recover between long distance races and put in the necessary mileage.
The Calico Racing website (http://www.calicoracing.com/) states: "A 2 day running festival offering a distance for everyone offering back to back opportunities! This spectacularly scenic course is not to be missed. Being at about 4500-7000 foot elevation (depending on race distance) and underneath the National Forest, we can enjoy cooler temperatures. All are gorgeous and only a short drive to Las Vegas!" I'm already excited for my next racing goal and my enthusiasm will help motivate me to stay on course with my upcoming training! It's so true, it's all about the journey, not the destination.
Today was an easy Recovery Day from yesterday's 13-miler, just a four mile out-and-back run on the bike trail that runs beside HWY 95 (between Jones and Rainbow).
9:00 a.m. Recovery Run. 4 miles. Time 39:33. Overall pace, 9:53 minute miles. Partly Cloudy, 43 degrees, wind SW at 5 mph. Average heart rate, 142 bpm. Cardiac drift, 158 bpm. (Note my maximum heart rate is 190 bpm). Easy casual jog and felt no aches nor pain from yesterday's 13 miler. I was totally lost in thought and before I knew it my run was over. Tomorrow will be a General Aerobic Run of six miles.
Sunday, January 3, 2010
SUMMARY: DECEMBER 28-JANUARY 3, 2010
Daily Quote: "Age is not an excuse. It is an advantage. Each of us has been up our personal hill more often than the younger runners. We are older, we have experienced more, we have more to give -- and we understand more." --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.
Today is my longest run of the week, a 13-miler, which is also the longest run since my hip-joint injury last September. I've been through injuries before, the previous injury was in December 2008 when my right knee cap was tapped by heavy luggage. My hip is 100% healed and I'm ready to start planning for 2010 race goals.
Medium-Long Run. Time: 9:00 a.m. 13 miles in 2:01:46. Overall pace, 9:22 minute miles. Out and back on Torrey Pines Road with four miles on the new Las Vegas Marathon Course on Rainbow Boulevard and Hacienda Boulevard. Partly Cloudy, 48-53 degrees, no wind...perfect running weather! Average heart rate, 146 bpm. Cardiac Drift, 151 bpm. (Note my maximum heart rate is 190 bpm.) No aches nor pain!! Could have brought more water, 22 ounces was inadequate for a 13 miler and felt parched during the last two miles. Next Sunday I plan on running 14 miles.
SUMMARY: DECEMBER 28-JANUARY 3, 2010
I ran six days for a total of 38 miles, I don't plan on having any running "streaks" this year and strive to allow my body at least one day of rest each week. I'm considering on adding a hill workout next Wednesday as to start adding strength for upcoming races. At this time I have only two races planned, both races are unfinished business, the "Labor of Love 50k" and the "RNR Las Vegas Marathon." I hope to have a few shorter race goals as well throughout 2010.
I managed to gain a pound during the holidays last week and now weight 178 pounds on a six foot frame. My goal for 2010 is to reach 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. I had been experimenting with free weights as to add more spice to my workouts and to spur my body to utilize additional muscles, I'll continue with my free weights experiments next week. I wish I could afford a personal fitness trainer, but at this time we're having troubles just keeping ourselves afloat with the current expenses.
My sleeping patterns have been very good, but with the exception of New Year's Eve, I slept at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. I've been so consistent with my morning heart rates that I'm wondering if I should even post them in the future...maybe if it climbs then it would be note worthy.
A few other crosstraining activities: Swam for 20 minutes in the pool on Wednesday before work. Bowled three games last Sunday night during "Sunday Night Special" bowling league. Walked the airport pit when cab business was slow.
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, 4 miles. Weight Circuit Training.
Thursday: General Aerobic Run, 7 miles.
Friday: Easy Run, 4 miles.
Saturday: REST DAY, Weight Circuit Training.
Sunday: Medium-Long Run, 13 miles.
Total Weekly Miles: 38 miles.
Today is my longest run of the week, a 13-miler, which is also the longest run since my hip-joint injury last September. I've been through injuries before, the previous injury was in December 2008 when my right knee cap was tapped by heavy luggage. My hip is 100% healed and I'm ready to start planning for 2010 race goals.
Medium-Long Run. Time: 9:00 a.m. 13 miles in 2:01:46. Overall pace, 9:22 minute miles. Out and back on Torrey Pines Road with four miles on the new Las Vegas Marathon Course on Rainbow Boulevard and Hacienda Boulevard. Partly Cloudy, 48-53 degrees, no wind...perfect running weather! Average heart rate, 146 bpm. Cardiac Drift, 151 bpm. (Note my maximum heart rate is 190 bpm.) No aches nor pain!! Could have brought more water, 22 ounces was inadequate for a 13 miler and felt parched during the last two miles. Next Sunday I plan on running 14 miles.
SUMMARY: DECEMBER 28-JANUARY 3, 2010
I ran six days for a total of 38 miles, I don't plan on having any running "streaks" this year and strive to allow my body at least one day of rest each week. I'm considering on adding a hill workout next Wednesday as to start adding strength for upcoming races. At this time I have only two races planned, both races are unfinished business, the "Labor of Love 50k" and the "RNR Las Vegas Marathon." I hope to have a few shorter race goals as well throughout 2010.
I managed to gain a pound during the holidays last week and now weight 178 pounds on a six foot frame. My goal for 2010 is to reach 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. I had been experimenting with free weights as to add more spice to my workouts and to spur my body to utilize additional muscles, I'll continue with my free weights experiments next week. I wish I could afford a personal fitness trainer, but at this time we're having troubles just keeping ourselves afloat with the current expenses.
My sleeping patterns have been very good, but with the exception of New Year's Eve, I slept at least eight hours of sleep every night. My morning heart rates are still good, approximately 38-41 bpm. I've been so consistent with my morning heart rates that I'm wondering if I should even post them in the future...maybe if it climbs then it would be note worthy.
A few other crosstraining activities: Swam for 20 minutes in the pool on Wednesday before work. Bowled three games last Sunday night during "Sunday Night Special" bowling league. Walked the airport pit when cab business was slow.
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, 4 miles. Weight Circuit Training.
Thursday: General Aerobic Run, 7 miles.
Friday: Easy Run, 4 miles.
Saturday: REST DAY, Weight Circuit Training.
Sunday: Medium-Long Run, 13 miles.
Total Weekly Miles: 38 miles.
Sunday, December 27, 2009
SUMMARY: DECEMBER 21-27, 2009
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.
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 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.
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