First Race For 2010!

Today is my very first race for 2010, in fact, my last race was back in July 2009, "The 9th Annual 4th of July 5k Blast," before my hip joint injury in September.  I decided to join the Las Vegas Track Club and to run in their "LVTC 2010 Championship Series," which is a number of points accumulated in 10 events held monthly.  Today was the very first event, "The LVTC Championship 10k Race at Mission Hills."

Since this is my first race in over seven months and I'm just recovering from a hip joint injury, I decided to run this race at 85-90% of my effort...to stay true to my resolve of not going crazy with the pacing and time, I've left my beloved Garmin Forerunner, heart rate monitor, and even my wrist watch at home.  I don't really plan on having a personal record, therefore, I was more relaxed than usual and prepared to have fun!  Without my "tools" this race report won't be as detailed as my races in the past.

I awoke at 6:00 a.m., with only four hours of sleep as I work nights as a Las Vegas Checker Cab driver.  Didn't have to worry about my racing clothes as I slept in my shorts, thermal top and Coolmax socks, all I had to do was jump in my shoes and was ready to go.  I had a small breakfast of Gatorade and a granola bar.  Mission Hills is 23 miles from home and left at 6:30 a.m. as to give me ample time to arrive at the course, pay my LVTC membership, dues, and accomplish my usual race warmup routine.

The weather was chilly for Las Vegas standards, 40 degrees with winds around 4-6 mph, and the skies were partly cloudy.  I was happy to be wearing my garden gloves and thermal top!

The event had 89 runners, with 10 runners in my age division of 50-59 year olds.  I recognized three of my fellow age groupers, but the others I didn't know.

The race started promptly on time and we all charged up the first hill.  They don't call this area "Mission Hills" for nothing, as we had to struggle with several tough climbs.  The course snaked up several hills with plenty of tangents to trim.  Since the event only had 89 runners we quickly became spread out.

I made a concerted effort not to run too fast at the start and succeeded in keeping a nice rhythm throughout the first two miles, the third mile was a different story as the hill was too steep and forced me to take shorter strides.  Several runners were forced to walk and as I passed them I gave encouraging remarks, probably sounded more like grunts, but I hoped they understood.

The turnaround was the steepest part, but inwardly I smiled, as I knew most of my return to the starting line was downhill.  I had to dodge several runners still climbing to the turnaround...that's all I needed to do was collide head-on with another runner.  It was also getting more difficult to cut the tangents as the slower runners were also cutting tangents as we approached eachother. I allowed myself to make up some lost time by lifting my knees and quickening my pace.  I was flying! The downhill stretch I was probably running around 7-7:30 minute miles.  Around 5 miles I noticed that my feet were making  loud slapping sounds, I returned to shorter strides and lower knee raises until my foot falls were quiet again.

The last mile was a struggle as I was striving to catch a person 50 feet ahead who looked like he might be in my age group...I caught myself, and remembered I'm not really racing, just need to keep running a steady, strong pace.  The last tangent to the starting line I missed by 10 feet as I was in the zone and the turn was not marked clearly, thankfully, the runner behind me shouted that I was going the wrong way...I made a quick about face and followed him into the finishing chute.

My time was 50:36 and finished 5th in the 50-59 age group.  Average pace per mile: 8:08 minute miles. I was satisfied with the result and now have a time to beat later in the championship series.  The above photo shows how bemused I was to be awarded a 5th place finish ribbon!

Tonight, I feel no pain nor aches and am confident that my left hip joint is now totally healed.  I celebrated my first race this year by taking the wife to the Fiesta Buffet (we had two free buffet tickets sent to us in the mail).

Las Vegas Track Club Championship Series

Daily Quote: "Be rested, be fresh, and arrive at the start ready for a full go.  Know that each part of you is ready to go the full course." --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.

Today I joined the Las Vegas Track Club and will compete in their Championship Series of 10 events.  As stated in their flyer:  "Who will be the top runner of 2010? Everyone has a chance! The LVTC’s Male and Female winner, plus runners-up, will be chosen based strictly on the number of points accumulated in 10 events. Awards will be presented at the LVTC Holiday Party in December 2010."  I no longer need to pick and choose my next races as the 10 events spread throughout the year, plus the "Labor of Love 50k" and "Las Vegas Marathon," should be more than enough challenges.  The kickoff event is next Saturday, the LVTC Championship Series 10K, held at Mission Hills Park in Henderson. 

I haven't raced since 2008 and nervous about this first race of the year.  The above quote from Dr. Bortz is troubling.  First, I'll be working Friday night until 12:00 a.m., and probably won't get to bed until 1:00 a.m.  Setting my alarm for 6:00 a.m. I'll get just five hours of shut-eye.  Will the lack of sleep affect my racing?  Second, Mission Hills Park is 23 miles away from home, will I awake and travel in time to race?  Third, I'm concerned about my speed as most of my current mileage is base building with no speedwork.  Oh well, my game plan is to not race to win this race, but to complete the race strongly and to gather as much points for the series as possible.

Today is a General Aerobic Run of six miles.  10:00 a.m.  Time, 54:13 minutes.  Overall pace, 8:52 minute miles. Out and back on Torrey Pines Road, which partially traverses the old Las Vegas Marathon route.  Cloudy, 48 degrees, winds SW at 7 mph.  Average heart rate: 146 bpm.  Cardiac Drift:  155 bpm. (Note, my maximum heart rate is 190 bpm.)  Body feels good, a little tired, and felt sluggish during the last mile home.  No aches nor pain and not even a lingering hint from my left hip joint of my previous injury.

Since I haven't raced since 2008, I wonder how accurate my 190 bpm maximum heart rate.  Undoubtedly I'll find out soon enough with the upcoming LVTC Championship Series!

SUMMARY: JANUARY 11-17, 2010

Daily Quote: "Listen to the wisdom of your body.  It is older.  It has been tested.  It knows how.  Pay respect and learn from its teachings." --Dr. Walter Bortz, from article "Running, Aging, and Human Potential," in Marathon & Beyond Magazine, Sept/Oct 2009.


My body has indeed been tested last year!  This year no more "injury recovery" testing!!  I've set myself up to the same training cycle that has worked for me in the past...increase mileage every week, but every fourth week a recovery week.  Today is my last day of my recovery and/or cut-back week, as usual, Sunday is my longest run of the week, only 10 miles should do the trick.
 
9:00 a.m.  Long(er) Run.  10 miles.  Time, 1:34.  Overall Pace, 9:27 minute miles.  Out and back on Torrey Pines, which traverses the old Las Vegas Marathon course.  Partly Cloudy, 51 degrees, winds calm....who could ask anything more from the weather!  Average heart rate: 148 bpm.  Cardiac Drift 154 bpm.  (Note: my maximum heart rate is 190 bpm.)  Body felt great, no aches nor pain, and could have easily gone farther and faster.  Next Sunday I'll be off recovery and will shoot for a 15 miler.
 
SUMMARY: JANUARY 11-17, 2010
 
Recovery Week and ran six days for a total of 33 miles.  I'm now ready to increase my mileage the next three weeks before I have another Recovery Week.  I feel feisty and eager to run harder and longer.
 
I gained one pound last week, not surprising as I went on a splurge Saturday night at TGIF and had Jack Daniel's Chicken and Shrimp, plus THREE Margaritas.  I now weigh 179 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.  My left shoulder feels better today, and will cautiously return to the shoulder press machine next week.
 
I didn't do any crosstraining activities, not even bowling as my league couldn't compete Sunday night due to a large bowling tournament.  Oh well, this was a recovery week after all.

What's nice about my Recovery Week is I had plenty of time for extra rest and relaxation, my morning heart rates are good, 37-40 bpm range.

 

A short recap of last week's training:
Monday: Recovery Run, 4 miles.  Weight Circuit Training.
Tuesday:  General Aerobic Run, 5 miles.
Wednesday: Easy Run + Hill Repeats, 4 miles with three hill repeats (about 1/5 mile) at 7:30 minute pace. Weight Circuit Training.
Thursday: General Aerobic Run, 6 miles.
Friday: Recovery Run, 4 miles.
Saturday: REST DAY.  Weight Circuit Training.
Sunday: Long(er) Run, 10 miles.
Total Weekly Mileage: 33 miles.

SUMMARY: JANUARY 4-10, 2010

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.

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!

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.

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.