Daily Quote: "No diet will remove all the fat from your body because the brain is entirely fat. Without a brain you might look good, but all you could do is run for public office." --Covert Bailey
I'll be leaving Las Vegas this afternoon as to celebrate New Year's Eve with friends in Bullhead City, Arizona. I'll be back Monday afternoon, NEXT YEAR!
This morning's run at 8:00 a.m.; 6 miles. Time, :58 Minutes. Easy Run. Sunny 44 degrees AND NO WIND So nice to have no strong winds this morning, it was like a special treat! Wore my Polar Heart Rate Monitor as to observe how I'm faring on my effort on the easy runs, my average heart rate was: 145 bpm, and cardiac drift was: 156, therefore I'm close to 70% of my maximum heart rate. I'm on target! Tomorrow I'm planning on running eleven miles in Laughlin along the Colorado River!! It'll be great to have different scenery.
Saturday, December 30, 2006
Friday, December 29, 2006
TGIF
Daily Quote: "It is from doing the thing well, doing the thing handsomely, doing the thing intelligently that one derives the pleasure which is the essence of sport." --William James
I'm back on the roads again, today's mere 20 mph winds are like summer breezes compared to the 45 mph BLASTS of yesterday's weather!
6 miles. Time, 58 minutes. Recovery Run. Lindell Route. Sunny 43 degrees, Winds N @ 20mph. No Polar Heart Rate Monitor nor Garmin 301 as not to compete against myself as I'm recovering from yesterday's interval workout. Body feels very responsive, which is normal the day after a speed workout.
My Lindell Route runs North & South, which parallels the New Las Vegas Marathon's route of Torrey Pines Road. Why not just run Torrey Pines Road? Lindell Road is only two lanes that has a slower speed limit and less traffic than Torrey Pines with four lanes of traffic. If I manage to run late enough, I'll miss the Rush Hour traffic and sometimes I would run Torrey Pines Road, as the variety of scenery helps motivate me. Only so many out & back routes from my front door, sometime soon I would like to drive to different parts of the Las Vegas valley and find new routes as to make my runs less boring.
My friend, Glenn, a fellow cab driver AND MARATHONER had called me giving his congrats. He'll be attempting to break four hours in the Los Angeles Marathon and wonders how I achieved 3:45! No secrets, just hard work! This year's training I did longer weekly mileage, more 20 milers, more tempo runs at race pace (8:30 minute miles) and weighed eight pounds less than last year's marathon. I also had lots of encouragement and support from my friends at the about.com running/jogging forum that kept me accountable!! Would love to see Glenn at the 2008 Boston Marathon too! Needless to say, not many cab drivers are marathoners due to the long, stressful work hours. As far as I know, Glenn and I are the only marathoners in Las Vegas who drive cabs.
Tonight is going to be a very busy cab night as many visitors are arriving at McCarren Airport for a Las Vegas' New Year's Eve. I should take a small nap before I leave for work. TGIF, I'll be leaving Las Vegas on Saturday afternoon to spend New Year's Eve with friends in Arizona and won't return to Vegas until Monday afternoon.
I'm back on the roads again, today's mere 20 mph winds are like summer breezes compared to the 45 mph BLASTS of yesterday's weather!
6 miles. Time, 58 minutes. Recovery Run. Lindell Route. Sunny 43 degrees, Winds N @ 20mph. No Polar Heart Rate Monitor nor Garmin 301 as not to compete against myself as I'm recovering from yesterday's interval workout. Body feels very responsive, which is normal the day after a speed workout.
My Lindell Route runs North & South, which parallels the New Las Vegas Marathon's route of Torrey Pines Road. Why not just run Torrey Pines Road? Lindell Road is only two lanes that has a slower speed limit and less traffic than Torrey Pines with four lanes of traffic. If I manage to run late enough, I'll miss the Rush Hour traffic and sometimes I would run Torrey Pines Road, as the variety of scenery helps motivate me. Only so many out & back routes from my front door, sometime soon I would like to drive to different parts of the Las Vegas valley and find new routes as to make my runs less boring.
My friend, Glenn, a fellow cab driver AND MARATHONER had called me giving his congrats. He'll be attempting to break four hours in the Los Angeles Marathon and wonders how I achieved 3:45! No secrets, just hard work! This year's training I did longer weekly mileage, more 20 milers, more tempo runs at race pace (8:30 minute miles) and weighed eight pounds less than last year's marathon. I also had lots of encouragement and support from my friends at the about.com running/jogging forum that kept me accountable!! Would love to see Glenn at the 2008 Boston Marathon too! Needless to say, not many cab drivers are marathoners due to the long, stressful work hours. As far as I know, Glenn and I are the only marathoners in Las Vegas who drive cabs.
Tonight is going to be a very busy cab night as many visitors are arriving at McCarren Airport for a Las Vegas' New Year's Eve. I should take a small nap before I leave for work. TGIF, I'll be leaving Las Vegas on Saturday afternoon to spend New Year's Eve with friends in Arizona and won't return to Vegas until Monday afternoon.
Thursday, December 28, 2006
First Hard Run Since Marathon
Daily Quote: "You've got to try your luck at least once a day, because you could be going around lucky and not even know it." --Jimmy Dean
Today I planned intervals down Lindell Road for the first time since the marathon. Opened the screen door and it almost blew off the hinges! Went back inside to check the weather on the computer, which said the following: "Windy. Mostly sunny. Highs in the mid 50s. North wind 25 to 35 mph with gusts to around 45 mph." Running intervals would be tough enough without the 45 mph GUSTS, besides, it can't be too healthy sucking in the dirt, dust, pollen, pollution, etc. I could just be rationalizing as I really didn't want to face the wind again. Instead of running on the roads, decided to visit my local 24-Hr Fitness Club and jump on the treadmill for intervals.
8 miles. Time, 1:10. Speedwork. Life Fitness treadmill set at 1% Grade. Warmup: 2 miles @ 6.4 mph. Intervals, 3 X 1 Mile @ 7.5 mph (7.5 mph = 8.0 minute mile pace, which will be my half-marathon pace) Rest Intervals: 1/2 mile @ 6.4 mph. Cooldown: 2 miles @ 6.4 mph. Average Heart Rate: 159 bpm, Cardiac Drift during intervals: 175 bpm. Tough run, my mind AND body was complaining, which is to be expected since I haven't ran hard since December 10th.
My game plan is to ADD one mile at 8.0 minute pace (half-marathon pace) every week until I reach eight intervals. Once that is accomplished, I'll start reducing the rest intervals to maybe 90 seconds.
Today I planned intervals down Lindell Road for the first time since the marathon. Opened the screen door and it almost blew off the hinges! Went back inside to check the weather on the computer, which said the following: "Windy. Mostly sunny. Highs in the mid 50s. North wind 25 to 35 mph with gusts to around 45 mph." Running intervals would be tough enough without the 45 mph GUSTS, besides, it can't be too healthy sucking in the dirt, dust, pollen, pollution, etc. I could just be rationalizing as I really didn't want to face the wind again. Instead of running on the roads, decided to visit my local 24-Hr Fitness Club and jump on the treadmill for intervals.
8 miles. Time, 1:10. Speedwork. Life Fitness treadmill set at 1% Grade. Warmup: 2 miles @ 6.4 mph. Intervals, 3 X 1 Mile @ 7.5 mph (7.5 mph = 8.0 minute mile pace, which will be my half-marathon pace) Rest Intervals: 1/2 mile @ 6.4 mph. Cooldown: 2 miles @ 6.4 mph. Average Heart Rate: 159 bpm, Cardiac Drift during intervals: 175 bpm. Tough run, my mind AND body was complaining, which is to be expected since I haven't ran hard since December 10th.
My game plan is to ADD one mile at 8.0 minute pace (half-marathon pace) every week until I reach eight intervals. Once that is accomplished, I'll start reducing the rest intervals to maybe 90 seconds.
Wednesday, December 27, 2006
New Year's Resolutions
Daily Quote: "People who cannot find some time for recreation are obliged sooner or later to find time for illness." --John Wanamaker
Tiger asked the question about New Year's Resolutions on my favorite running site, about.com's running/jogging site: http://running.about.com/ The following is my response.
My resolutions tend to be goals rather than something general like "lose weight" or "get more exercise." 2006 was such a great year for me as I surpassed all my goals with gusto! Dare I strive to achieve higher goals for 2007? YUP!!! Also, February 7th is my 55th birthday, which puts me in a brand new age group (sometimes called the "Fossil Group").
5k Goal: My personal record is 22:49 that was set last year at the "Runnin' for the House 5k" My 2007 goal for the 5k is to get UNDER 22:00!
10k Goal: My personal record is 49:52, which was accomplished a long time ago, during the Northern Exposure 10k in 2002. Beating that personal record is definitely doable, unfortunately 10k races are very rare in Vegas and may have to travel to race one.
Half-Marathon Goal: My personal record is 1:49:57, which was also a record set last year during the 13th Annual Great Salt Lake Half-Marathon. I'll be running the Salt Lake City Half Marathon in April, which is a tougher, hillier, course than the GSL, but with good training I will beat that PR!
Marathon Goal: Almost needless to say, just set a personal record of 3:45:27 this month at the "New Las Vegas Marathon," which also had me qualify for my first Boston Marathon! Since I surpassed this personal record beyond my wildest dreams it seems most daunting to surpass this personal record in 2007. Nevertheless, this marathon personal record was accomplished with 30+ mph headwinds, and with better weather conditions I should/will beat this personal record at the next New Las Vegas Marathon. I feel very cocky!!
Weight Goal: I will reach 160 pounds (on a six foot frame) and maintain that goal weight. I was 168 pounds during the New Las Vegas Marathon, but have climbed to 173 pounds during this holiday feasting. This week I'll start eating better, smaller portions of healthier foods, 5-6 small meals a day. I won't be doing anything drastic, maybe lose one pound per week until I reach 160 pounds. Hard to imagine I once was 249 pounds, I should never forget how far I've come and to continue being healthier and fitter for the rest of my life. END OF MY QUOTE.
Today's training:
6 miles Time, :59 minutes. Easy Run. Sunny, 54 degrees, VERY windy, 20 mph winds with 25 mph gusts. No Heart Rate Monitor, nor Garmin as I continue to run stress free without competing against myself using my favorite gadgets. I was able to maintain easy effort through the tough winds, but my overall time is slower than normal, which I obviously attribute to the winds.
Tiger asked the question about New Year's Resolutions on my favorite running site, about.com's running/jogging site: http://running.about.com/ The following is my response.
My resolutions tend to be goals rather than something general like "lose weight" or "get more exercise." 2006 was such a great year for me as I surpassed all my goals with gusto! Dare I strive to achieve higher goals for 2007? YUP!!! Also, February 7th is my 55th birthday, which puts me in a brand new age group (sometimes called the "Fossil Group").
5k Goal: My personal record is 22:49 that was set last year at the "Runnin' for the House 5k" My 2007 goal for the 5k is to get UNDER 22:00!
10k Goal: My personal record is 49:52, which was accomplished a long time ago, during the Northern Exposure 10k in 2002. Beating that personal record is definitely doable, unfortunately 10k races are very rare in Vegas and may have to travel to race one.
Half-Marathon Goal: My personal record is 1:49:57, which was also a record set last year during the 13th Annual Great Salt Lake Half-Marathon. I'll be running the Salt Lake City Half Marathon in April, which is a tougher, hillier, course than the GSL, but with good training I will beat that PR!
Marathon Goal: Almost needless to say, just set a personal record of 3:45:27 this month at the "New Las Vegas Marathon," which also had me qualify for my first Boston Marathon! Since I surpassed this personal record beyond my wildest dreams it seems most daunting to surpass this personal record in 2007. Nevertheless, this marathon personal record was accomplished with 30+ mph headwinds, and with better weather conditions I should/will beat this personal record at the next New Las Vegas Marathon. I feel very cocky!!
Weight Goal: I will reach 160 pounds (on a six foot frame) and maintain that goal weight. I was 168 pounds during the New Las Vegas Marathon, but have climbed to 173 pounds during this holiday feasting. This week I'll start eating better, smaller portions of healthier foods, 5-6 small meals a day. I won't be doing anything drastic, maybe lose one pound per week until I reach 160 pounds. Hard to imagine I once was 249 pounds, I should never forget how far I've come and to continue being healthier and fitter for the rest of my life. END OF MY QUOTE.
Today's training:
6 miles Time, :59 minutes. Easy Run. Sunny, 54 degrees, VERY windy, 20 mph winds with 25 mph gusts. No Heart Rate Monitor, nor Garmin as I continue to run stress free without competing against myself using my favorite gadgets. I was able to maintain easy effort through the tough winds, but my overall time is slower than normal, which I obviously attribute to the winds.
Tuesday, December 26, 2006
Daily Quotes
I have five years worth of Running World's Training Logs that have weekly uplifting and motivating quotes. They've been somewhat helpful at times, and what better way to use all these weekly quotes, BUT MAKE THEM DAILY QUOTES!!! Therefore, every post will start with a famous or not so famous quote.
Daily Quote: "Success is maintaining your enthusiasm between failures." --Winston Churchill
Today my energy is at very low ebb and decided to take that rest day I was suppose to take yesterday. I do strive to stay true to Pfitz's running schedules, but will modify the schedule when necessary. Took me years to learn to listen to my body and not follow training schedules dogmatically.
I hope everyone got what they wanted for Christmas. My wife gave me a Panasonic CD System, and I gave her a BOSE CD System...rather funny...how great minds think alike.
Daily Quote: "Success is maintaining your enthusiasm between failures." --Winston Churchill
Today my energy is at very low ebb and decided to take that rest day I was suppose to take yesterday. I do strive to stay true to Pfitz's running schedules, but will modify the schedule when necessary. Took me years to learn to listen to my body and not follow training schedules dogmatically.
I hope everyone got what they wanted for Christmas. My wife gave me a Panasonic CD System, and I gave her a BOSE CD System...rather funny...how great minds think alike.
Monday, December 25, 2006
Christmas Day
Pfitz's postmarathon schedule calls for a "rest day" today, but I was full of piss and vinegar, couldn't help going out for a crisp morning run; besides, I could lose a few more holiday calories.
6 Miles Time, :53 minutes. Easy Run. Beautiful Day! 52 degees, partly cloudy with only 3mph winds. Out & back on Torrey Pines Road (traversing "New Las Vegas Marathon's" 15-17 mile markers) No Polar Heart Rate Monitor nor Garmin GPS as I wanted to run at a relaxing pace with no emphasis on pace.
Great Christmas Eve dinner at Glenn and Mary's home with a big family gathering and several good friends. This year we had a gift exchange where we knew who was our "pick" a month ago. My wife's niece, Tanya, had picked me and my gift is a year's subscription to "Runner's World Magazine!!!" How did she know:) Actally, I'm now known here as "the runner," while in Michigan I'm still known as "THE chessmaster." How we tend to grow in different directions. As usual, I ate wayyy too much, and discovered a new eating addiction...different flavored chocolate kisses, with candy stick kisses and cherry cordial kisses being my favorite.
I hope everyone had a GREAT Merry Christmas!!!
6 Miles Time, :53 minutes. Easy Run. Beautiful Day! 52 degees, partly cloudy with only 3mph winds. Out & back on Torrey Pines Road (traversing "New Las Vegas Marathon's" 15-17 mile markers) No Polar Heart Rate Monitor nor Garmin GPS as I wanted to run at a relaxing pace with no emphasis on pace.
Great Christmas Eve dinner at Glenn and Mary's home with a big family gathering and several good friends. This year we had a gift exchange where we knew who was our "pick" a month ago. My wife's niece, Tanya, had picked me and my gift is a year's subscription to "Runner's World Magazine!!!" How did she know:) Actally, I'm now known here as "the runner," while in Michigan I'm still known as "THE chessmaster." How we tend to grow in different directions. As usual, I ate wayyy too much, and discovered a new eating addiction...different flavored chocolate kisses, with candy stick kisses and cherry cordial kisses being my favorite.
I hope everyone had a GREAT Merry Christmas!!!
Sunday, December 24, 2006
Cold 10 Miler
Today was the longest run since the marathon, a whole 10 miler! The weather was also cold with nine mph winds. I know this might seem silly to those with single digit temperatures, but to us Las Vegans it's FREEZING! Nevertheless, I became overheated as I dressed too warmly with heavy tights, Long sleeve coolmax shirt, Pro-tec outer top, and heavy wool gloves.
10 miles Time: 1:39 Easy Run. Out & back on Lindell Road. No Heart rate monitor nor Garmin as I'm striving to recover from the marathon. Sunny, 38 degrees, Winds 9mph.
Total Mileage this week was only 30 miles, and next week I plan on 36 miles for the week.
We'll be leaving soon to Mary & Glenn's home for a traditional Christmas Dinner with family and friends. We're taking a pecan pie, chocolate cream pie as well as a half-gallon of vanilla ice cream. Let the feasting begin!!!
Wishing everyone a Happy Christmas Eve
10 miles Time: 1:39 Easy Run. Out & back on Lindell Road. No Heart rate monitor nor Garmin as I'm striving to recover from the marathon. Sunny, 38 degrees, Winds 9mph.
Total Mileage this week was only 30 miles, and next week I plan on 36 miles for the week.
We'll be leaving soon to Mary & Glenn's home for a traditional Christmas Dinner with family and friends. We're taking a pecan pie, chocolate cream pie as well as a half-gallon of vanilla ice cream. Let the feasting begin!!!
Wishing everyone a Happy Christmas Eve
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