My first week as a 58 year old and ran six days for a total of 46 miles. The beginning of the week was somewhat of a recovery from my 5k race on last Saturday, but finished the week on a strong note. My next race isn't until March 20th, which is the "Run Away with Cirque du Soleil 5K Race," plenty of time to build my base mileage and get lighter for the race.
The weather is finally getting sunny again with no rain, therefore all my runs were on the roads last week! I've been having Friday as a rest day and the timing works well as most of my races are on Saturdays and could use Friday as a taper and the most stressful day at work is on Friday.
I'm still 177 pounds on a six foot frame! The upcoming extra mileage, plus eating a low fat diet primarily of plant protein, undoubtedly helped me to lose those two stubborn pounds. 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 may replace one day of weight circuit training with swimming, it all depends on how exhausted I am from upcoming conventions.
A short recap of last week's training:
Monday: Recovery Run from race, 4 miles.
Tuesday: Recovery Run from race, 4 miles. Weight Circuit Training.
Wednesday: General Aerobic Run, 7 miles.
Thursday: Easy Run, 5 miles. Weight Circuit Training.
Thursday: Medium-Long Run, 10 miles.
Friday: Rest Day.
Saturday: General Aerobic Run, 7 miles. Weight Circuit Training.
Sunday: Long Run, 16 miles.
Overall weekly mileage: 46 miles.
Sunday, February 14, 2010
Saturday, February 6, 2010
"Run For a Wish 5k Race"
Today was my "Kendall Tenney's 9th Annual 'Run For a Wish' 5k race!" This race is the second event in the 12-event Championship series. All track club entrants will earn five participation points for finishing and may earn additional points for a high placing. Since this event is by definition a “large race” (more than 200 runners), any LVTC member who finishes in the top-20 overall will earn up to 20 points. Likewise any club member who places in the top-10 in his or her age group will earn up to 10 points, assuming there are more than ten entries in the age group. Last week I earned 6 points in the "LVTC Championship 10K Race" and will earn additional points today for just finishing the race.
Awoke at 7:00 a.m. and was able to sleep for six hours, which was unusual for me, normally I would only be able to sleep four hours due to my working nights as a cab driver. I was able to get to bed by 1:00 a.m., and since the race doesn't start until 9:00 a.m. had plenty of time to get extra sleep. Ate my usual pre-race breakfast meal of Gatorade and a granola bar and left for the Town Square Mall.
The Town Square Mall is located in South Las Vegas near the McCarren Airport, in fact, the venue was so close to the airport that I thought we had low flying fighter jets from Nellis AFB greeting the runners...nope, just a passenger jet making a landing! The race is inside the Town Square Mall, which resembles a small village, it's outside with streets, sidewalks and cute village store fronts. The side streets were closed with shops on the sidewalks having sales...reminded me of the San Luis Obispo farmer's market many years ago when I attended the Cal Poly Running Camp. Yesterday I studied the course and posted a map here. What a confusing mess of a race course and had fears that I would get off course like last week.
Since I ran a 10k race last weekend, and today I'll be running many tangents in the rain, decided not to race this course, but to run strongly at 90% of my effort. My main goal today is not to get an injury due to the wet, slippery asphalt. Like last week, to stay true to my resolve of not going crazy with my pacing and time, I've left my beloved Garmin Forerunner, heart rate monitor, and even my wrist watch at home. My race report won't be too detailed without my mile spilts and heart rate numbers. This is my very first race in the rain and wasn't quite sure what to wear. I remembered a fellow blogger, Nat, who recommended light clothing when running in the rain , which was in her blog many months ago and decided not to wear my thermal top nor long shorts, and no gloves, just a coolmax shirt and shorts as I didn't want to be weighed down with wet, heavy clothing.
I was surprised at the huge number of people participating in the 5k race and walk! (Later I discovered 936 runners participated in the timed 5k race, while over 4,000 untimed walkers attended.) Since this week we'll actually have computer chips and I'm not in race mode I decided to place myself in midpack, which in retrospect might have been a mistake as I was surrounded by children and in front of me was a woman with a poodle on a long leash! I casually moved a little forward in the pack, all I needed to do was trip on a leash. Vegas was between rain showers, and thought we might get lucky and miss the rain, but like clockwork it started raining as the race was about to start.
The race director was above the crowd in a cherry-picker, and as he was preparing to start the race...one of the comedian-runners screamed, "HE'S GOT A GUN!!!" His humor had everyone laughing and helped eased my tensions. The starter pistol banged as we were off in a mad dash to the first tangent.
The first mile was so crowded that I was practically in lockstep with other runners and couldn't even come close to hitting my first tangent sharply. I didn't have to worry about losing my way through this maze of a course as the mass of runners would carry me through. We, Las Vegans, are not accustomed to racing in the rain and noticed many runners around me were slipping, sliding, and a few runners were falling around me, which made me very conscious of my own running and started taking smaller strides and arms farther out from my body. I was surprised to see a water-stop at the first mile mark, which I passed on the far left as many runners were stopping for a drink?!?
The second mile the course was slightly wider and was able to wiggle around many slower runners. We still had many corners, while I poorly maneuvered the crowded tangents, my main focus was on passing as many runners as I could and thinking the farther forward I become the less crowded. A child of about nine years old was in front of me and was trying to jump over a speed-bump, slipped backwards and fell...I didn't want to jump over her, therefore I quickly scooped her up and gently placed her on the sidewalk. She must have been o.k. as the only words out of her mouth was, "BOY ARE YOU SURE WET!!" We both had to laugh! I only lost about 20 seconds on this maneuver and eased back onto the course like a car merging on a highway entrance ramp. The end of the second mile saw another water-stop, which I again passed to the far left...runners are acting like this is a marathon event and refueling as much as they can.
The last mile went fast as I no longer jumped over puddles, but splashed right through them. It's a weird sensation of totally saturating your foot in cold water, the shock definitely wakes you up and having you living in the moment. I didn't notice the time as I crossed the computer chip mat, but I'm sure it's going to be a very slow time. Nevertheless, I had fun, ran a different course with unusual Vegas weather and survived the race with no injuries!! I didn't stay for the award ceremony, raffles, food, and other activities, I just wanted to arrive home and get out of my wet clothing and into a warm bed.
Later I discovered my time was a slow 24:32, with an average pace of 7:55...surprisingly, I took second place in the 55-59 years old age group, which consisted of 18 runners!! Maybe the faster runners in my age group were smarter than me and avoided running in such hazardous conditions?!? I should have waited for the award ceremony. No photos have been posted by the event so far.
Thankfully, my next LVTC Championship Series race isn't until March 20th, which is the "Run Away with Cirque du Soleil 5K Race." That race is close to my home at the Springs Preserve and have ran it once before. I will be in better race condition and have plenty of time for speed training. It'll be a blast!!
MALE AGE GROUP: 55 - 59
Place Gun_tm Chip_tm Pace Name City,state
1 22:32 22:31 7:16 GREGORIO BRAVO LAS VEGAS NV
2 24:53 24:32 7:55 BRUCE ROBISON LAS VEGAS NV
3 25:00 24:50 8:01 CURTIS INGLE LS VEGAS NV
4 30:25 26:23 8:31 RICH GILES LAS VEGAS NV
5 27:35 26:38 8:36 DAVID HUNTER LAS VEGAS NV
6 27:50 27:31 8:53 JAMES ANDERSON LAS VEGAS NV
7 29:30 29:30 9:31 DONALD CAMPBELL LAS VEGAS NV
8 31:42 29:50 9:38 RANDALL WHITT LAS VEGAS NV
9 31:09 30:20 9:48 RICK KELTING HENDERSON NV
10 34:35 32:24 10:27 RICHARD SOBRERO LAS VEGAS NV
11 35:32 33:02 10:40 JACK HENDERSON LAS VEGAS NV
12 34:13 34:04 11:00 JERRIE CROWL LAS VEGAS NV
13 38:13 36:33 11:48 BRUCE GALE LAS VEGAS NV
14 38:04 37:20 12:03 PAT MCMILLIN N LAS VEGAS NV
15 38:07 37:58 12:15 DENNY CLARKSON LAS VEGAS NV
16 41:31 38:31 12:26 MARK DEPEW LAS VEGAS NV
17 53:43 50:12 16:12 GARY HOSEA LAS VEGAS NV
18 1:00:38 57:31 18:33 GARRY NICKERSON WILBRAHAM MA
Awoke at 7:00 a.m. and was able to sleep for six hours, which was unusual for me, normally I would only be able to sleep four hours due to my working nights as a cab driver. I was able to get to bed by 1:00 a.m., and since the race doesn't start until 9:00 a.m. had plenty of time to get extra sleep. Ate my usual pre-race breakfast meal of Gatorade and a granola bar and left for the Town Square Mall.
The Town Square Mall is located in South Las Vegas near the McCarren Airport, in fact, the venue was so close to the airport that I thought we had low flying fighter jets from Nellis AFB greeting the runners...nope, just a passenger jet making a landing! The race is inside the Town Square Mall, which resembles a small village, it's outside with streets, sidewalks and cute village store fronts. The side streets were closed with shops on the sidewalks having sales...reminded me of the San Luis Obispo farmer's market many years ago when I attended the Cal Poly Running Camp. Yesterday I studied the course and posted a map here. What a confusing mess of a race course and had fears that I would get off course like last week.
Since I ran a 10k race last weekend, and today I'll be running many tangents in the rain, decided not to race this course, but to run strongly at 90% of my effort. My main goal today is not to get an injury due to the wet, slippery asphalt. Like last week, to stay true to my resolve of not going crazy with my pacing and time, I've left my beloved Garmin Forerunner, heart rate monitor, and even my wrist watch at home. My race report won't be too detailed without my mile spilts and heart rate numbers. This is my very first race in the rain and wasn't quite sure what to wear. I remembered a fellow blogger, Nat, who recommended light clothing when running in the rain , which was in her blog many months ago and decided not to wear my thermal top nor long shorts, and no gloves, just a coolmax shirt and shorts as I didn't want to be weighed down with wet, heavy clothing.
I was surprised at the huge number of people participating in the 5k race and walk! (Later I discovered 936 runners participated in the timed 5k race, while over 4,000 untimed walkers attended.) Since this week we'll actually have computer chips and I'm not in race mode I decided to place myself in midpack, which in retrospect might have been a mistake as I was surrounded by children and in front of me was a woman with a poodle on a long leash! I casually moved a little forward in the pack, all I needed to do was trip on a leash. Vegas was between rain showers, and thought we might get lucky and miss the rain, but like clockwork it started raining as the race was about to start.
The race director was above the crowd in a cherry-picker, and as he was preparing to start the race...one of the comedian-runners screamed, "HE'S GOT A GUN!!!" His humor had everyone laughing and helped eased my tensions. The starter pistol banged as we were off in a mad dash to the first tangent.
The first mile was so crowded that I was practically in lockstep with other runners and couldn't even come close to hitting my first tangent sharply. I didn't have to worry about losing my way through this maze of a course as the mass of runners would carry me through. We, Las Vegans, are not accustomed to racing in the rain and noticed many runners around me were slipping, sliding, and a few runners were falling around me, which made me very conscious of my own running and started taking smaller strides and arms farther out from my body. I was surprised to see a water-stop at the first mile mark, which I passed on the far left as many runners were stopping for a drink?!?
The second mile the course was slightly wider and was able to wiggle around many slower runners. We still had many corners, while I poorly maneuvered the crowded tangents, my main focus was on passing as many runners as I could and thinking the farther forward I become the less crowded. A child of about nine years old was in front of me and was trying to jump over a speed-bump, slipped backwards and fell...I didn't want to jump over her, therefore I quickly scooped her up and gently placed her on the sidewalk. She must have been o.k. as the only words out of her mouth was, "BOY ARE YOU SURE WET!!" We both had to laugh! I only lost about 20 seconds on this maneuver and eased back onto the course like a car merging on a highway entrance ramp. The end of the second mile saw another water-stop, which I again passed to the far left...runners are acting like this is a marathon event and refueling as much as they can.
The last mile went fast as I no longer jumped over puddles, but splashed right through them. It's a weird sensation of totally saturating your foot in cold water, the shock definitely wakes you up and having you living in the moment. I didn't notice the time as I crossed the computer chip mat, but I'm sure it's going to be a very slow time. Nevertheless, I had fun, ran a different course with unusual Vegas weather and survived the race with no injuries!! I didn't stay for the award ceremony, raffles, food, and other activities, I just wanted to arrive home and get out of my wet clothing and into a warm bed.
Later I discovered my time was a slow 24:32, with an average pace of 7:55...surprisingly, I took second place in the 55-59 years old age group, which consisted of 18 runners!! Maybe the faster runners in my age group were smarter than me and avoided running in such hazardous conditions?!? I should have waited for the award ceremony. No photos have been posted by the event so far.
Thankfully, my next LVTC Championship Series race isn't until March 20th, which is the "Run Away with Cirque du Soleil 5K Race." That race is close to my home at the Springs Preserve and have ran it once before. I will be in better race condition and have plenty of time for speed training. It'll be a blast!!
MALE AGE GROUP: 55 - 59
Place Gun_tm Chip_tm Pace Name City,state
1 22:32 22:31 7:16 GREGORIO BRAVO LAS VEGAS NV
2 24:53 24:32 7:55 BRUCE ROBISON LAS VEGAS NV
3 25:00 24:50 8:01 CURTIS INGLE LS VEGAS NV
4 30:25 26:23 8:31 RICH GILES LAS VEGAS NV
5 27:35 26:38 8:36 DAVID HUNTER LAS VEGAS NV
6 27:50 27:31 8:53 JAMES ANDERSON LAS VEGAS NV
7 29:30 29:30 9:31 DONALD CAMPBELL LAS VEGAS NV
8 31:42 29:50 9:38 RANDALL WHITT LAS VEGAS NV
9 31:09 30:20 9:48 RICK KELTING HENDERSON NV
10 34:35 32:24 10:27 RICHARD SOBRERO LAS VEGAS NV
11 35:32 33:02 10:40 JACK HENDERSON LAS VEGAS NV
12 34:13 34:04 11:00 JERRIE CROWL LAS VEGAS NV
13 38:13 36:33 11:48 BRUCE GALE LAS VEGAS NV
14 38:04 37:20 12:03 PAT MCMILLIN N LAS VEGAS NV
15 38:07 37:58 12:15 DENNY CLARKSON LAS VEGAS NV
16 41:31 38:31 12:26 MARK DEPEW LAS VEGAS NV
17 53:43 50:12 16:12 GARY HOSEA LAS VEGAS NV
18 1:00:38 57:31 18:33 GARRY NICKERSON WILBRAHAM MA
Friday, February 5, 2010
Town Square Race Map
I'm very nervous about my next race, the Kendall Tenney "Run For a Wish" 5K at Town Square in Las Vegas this Saturday, February 6th. This race is the second event in the 12-event Championship series.The above map is tomorrow's race route! Click on the map for a better view. What a confusing mess of a course! The race is inside the Town Square Mall, which resembles a small village, it's outside with streets, sidewalks and cute village store fronts. The course is going to be flat as a pancake, but so many turns...it'll be a challenge cutting all those tangents. The streets are small and it'll be difficult to maneuver around other runners. Also, rain is in the forcast for race morning, which will make cutting those sharp turns rather slippery. I haven't decided what to wear either...maybe something lightweight as not to be weighed down with wet clothes.
I'm making Friday a rest day as to be fully recovered for the race. I just finished a 10k race last Saturday, and now I'm prepared to run a vigorous 5k race...am I crazy? I've never ran a race so soon after another race and I'm not sure what my strategy will be tomorrow.
Sunday, January 31, 2010
Next Las Vegas Track Club Competition Race.
Greentigress asked in a previous post, "Oh my god Wow what a challenge! !! can you list all the events? or did i miss something in your blog?" Nope, you didn't miss anything in my previous blogs, recently discovered the the LVTC Club Championship list of events, they are:
Events for 2010 (subject to change)
January 30
LVTC Club Championship 10K Finished in 50:36.
February 6
Kendall Tenney’s 9th Annual Run for a Wish 5K
March 20
Run Away with Cirque du Soleil 5K
*March 26-27
Las Vegas Track Classic Open Mile and/or Open 5K
May 1
Susan G. Komen Race for the Cure 5K
June 15
LVTC Club Championship 2 Miles (track event, part of Summer Track Series)
July 17
LVTC Notch Run 4 Miles
August 7
LVTC Legends Run 5K
September 18
LVTC Forest Challenge 8 Mile or 11 Mile
October 30
Four Seasons 11th Annual Halloween Run for Cancer Research 5K
November 13
Northern Exposure 10K
December 05
Rock ‘n Roll Las Vegas Marathon or Half-Marathon
*Counts for April **Top 20 for any race with more than 200 entrants… Top 10 for all other races.
** Top 10 for any race with more than 10 entrants in age group.
Geez, another race in six days! My next race will be "Kendall Tenney 5K 'Run For A Wish" and at least it's a 5k race and should easily recover quickly from it and to continue my base training. The race will be held at the Town Square Mall in south Las Vegas on February 6th (the day before my birthday). The 5k race doesn't start until 9:15 a.m., which means I can get a couple of more hours of sleep the night before! The race is a great charity event for Make-A-Wish Foundation.
Events for 2010 (subject to change)
January 30
LVTC Club Championship 10K Finished in 50:36.
February 6
Kendall Tenney’s 9th Annual Run for a Wish 5K
March 20
Run Away with Cirque du Soleil 5K
*March 26-27
Las Vegas Track Classic Open Mile and/or Open 5K
May 1
Susan G. Komen Race for the Cure 5K
June 15
LVTC Club Championship 2 Miles (track event, part of Summer Track Series)
July 17
LVTC Notch Run 4 Miles
August 7
LVTC Legends Run 5K
September 18
LVTC Forest Challenge 8 Mile or 11 Mile
October 30
Four Seasons 11th Annual Halloween Run for Cancer Research 5K
November 13
Northern Exposure 10K
December 05
Rock ‘n Roll Las Vegas Marathon or Half-Marathon
*Counts for April **Top 20 for any race with more than 200 entrants… Top 10 for all other races.
** Top 10 for any race with more than 10 entrants in age group.
Geez, another race in six days! My next race will be "Kendall Tenney 5K 'Run For A Wish" and at least it's a 5k race and should easily recover quickly from it and to continue my base training. The race will be held at the Town Square Mall in south Las Vegas on February 6th (the day before my birthday). The 5k race doesn't start until 9:15 a.m., which means I can get a couple of more hours of sleep the night before! The race is a great charity event for Make-A-Wish Foundation.
Saturday, January 30, 2010
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).
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.
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).
Saturday, January 23, 2010
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!
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!
Sunday, January 17, 2010
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.
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.
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