Daily Quote: "You either have to be first, best, or different." --Loretta Lynn
Today is a Recovery Run
6 miles. Time, :57 minutes. Pace, 9:20 minute miles. Out and back on Lanning Route. Cloudy, 49 degrees, Winds S @ 5 mph. Average heart rate: 143 bpm. Cardiac drift: 152 bpm.
I did favor my left foot during today's run as my right foot's arch is still raw from yesterday's blister. I'm concerned that the blister may cause problems with my planned interval workout tomorrow, nevertheless, I'll give it the old college try!
Wednesday, January 31, 2007
Tuesday, January 30, 2007
Large Blister
Quote: "The fixity of a habit is generally in direct proportion to its absurdity." --Marcel Proust
Today is a "General Aerobic Run."
10 miles. Time, 1:34. Pace, 9:24 minute miles. Out & back on Lindell Road Route. Cloudy, 49 degree, Winds S @ 7 mph. Average heart rate: 141 bpm. Cardiac drift: 150 bpm. Felt tired before, during, and after run. I have so little energy, work is going to be torture tonight.
I very rarely get blisters, my last blister was in the 2005 Las Vegas Marathon when a fellow marathoner had spilled Gatorade on my shoes during a water pit stop, but today developed a huge blister on right foot's arch during my run...felt the burning sensation around the 7 mile mark. The shoes have 110 miles on them and are broken-in well, couldn't find any stones nor pebbles in the shoes, the socks are a little worn, but were not bunched up. It's a puzzle! I'll throw away the socks as a precaution, but I don't really understand what would have caused this blister. I have a shoe box full of junk from previous races goodies bags and found a sample of "Spenco 2nd Skin Blister Pads" that I've stuck on the arch. Hopefully the pad will help me continue running this week.
Today is a "General Aerobic Run."
10 miles. Time, 1:34. Pace, 9:24 minute miles. Out & back on Lindell Road Route. Cloudy, 49 degree, Winds S @ 7 mph. Average heart rate: 141 bpm. Cardiac drift: 150 bpm. Felt tired before, during, and after run. I have so little energy, work is going to be torture tonight.
I very rarely get blisters, my last blister was in the 2005 Las Vegas Marathon when a fellow marathoner had spilled Gatorade on my shoes during a water pit stop, but today developed a huge blister on right foot's arch during my run...felt the burning sensation around the 7 mile mark. The shoes have 110 miles on them and are broken-in well, couldn't find any stones nor pebbles in the shoes, the socks are a little worn, but were not bunched up. It's a puzzle! I'll throw away the socks as a precaution, but I don't really understand what would have caused this blister. I have a shoe box full of junk from previous races goodies bags and found a sample of "Spenco 2nd Skin Blister Pads" that I've stuck on the arch. Hopefully the pad will help me continue running this week.
Monday, January 29, 2007
Lazy Day
Daily Quote: "I believe every human has a finite number of heartbeats. I don't intend to waste any of mine running around doing exercises." --Neil Armstrong.
I was very lazy this morning and didn't start my running until late...about three hours later than normal! I just kept procrastinating. I'm probably still exhausted from yesterday's long run, therefore I ran today's recovery run very slowly, but did increase my mileage to six miles, normally I would run 5 miles the day after a long run.
Today is a Recovery Run.
6 miles. Time, 1:59. Pace, 9:59 per minute miles. Out and back on Lanning Route. Hazy, 52 degrees, Wind S @ 5 mph. Average heart rate: 141 bpm. Cardiac drift: 150 bpm. Felt refreshed and energized after today's run, will continue with a 6 mile recovery run after the previous day's long run.
Sunday, January 28, 2007
Marathon Certificate
Daily Quote: "If you chase money, you never catch it. But if you chase performance, money catches up with you." --Coach Dick Brown
Today is a "Long Run."
13 miles. Time, 1:56. Pace, 8:55 minutes per mile. Out and back on Torrey Pines Route that partly encompasses the "New Las Vegas Marathon" Route. Sunny, 56 degrees, Wind NW @ 7 mph. Average heart rate: 155 bpm. Cardiac drift: 162 bpm. I ran the last two miles at half-marathon pace of 8:00 minute miles. Ate too much, too soon, before my training run as I took my wife and Brenda to the "Hash House" for a huge breakfast, I was having stomach cramps and belching all through the run, which was unpleasant to say the least.
Received a notification where I can download my 2006 New Las Vegas Marathon Certificate. It's rather cool, the 2005 Certificate was mailed and was a cheap looking black & white that was a faded XEROX copy. This one was colorful and added my name with interesting stats.
Saturday, January 27, 2007
Summary: Week 4
Daily Quote: "There was a void in my life. I had to come back." --Tyree Washington, on winning the 400-meter World Indoor Championsip after a two-year absence from running
Today is a General Aerobic Run.
8 Miles. Time, 1:17. Pace, 9:37. Out and back on Brettney Mews Route. Sunny, 50 degrees, no wind! Average heart rate: 145 bpm. Cardiac drift: 152 bpm. Today's run was at an easy conversational pace and I really enjoyed the weather, hard to believe Vegas was freezing last week! My left ankle was complaining a little when I awoke, but was fine during the run, nevertheless, will ice and baby the ankle this weekend.
Summary for week of January 21-27, 2007
I had increased my weekly mileage to 56 miles (last week's mileage was 53 miles.) I also maintained running seven days a week.
A new, faster pace, for my Lactate Threshold run, which is now 7.6 mph (7:54 per mile pace).
Sadly, I had a gain of one pound in body weight, I'm now 173 pounds on a six foot frame. Determined not to have late night snacks when I'm on the computer at 2:00 a.m.!
A quick recap of last week's daily mileage:
Sunday: Long Run, 13 miles.
Monday: Recovery Run, 5 miles.
Tuesday: General Aerobic Run, 10 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Lactate Threshold Run, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: General Aerobic Run, 8 miles.
TOTAL MILEAGE: 56 Miles.
January is almost over, a quick recap on weekly mileage:
January 1-6: 45 miles.
January 7-13: 50 miles.
January 14-20: 53 miles.
January 21-27: 56 miles.
I'll eventually have a cut-back/recovery week, which will be during the taper week for my upcoming 5k race on February 17th.
Today is a General Aerobic Run.
8 Miles. Time, 1:17. Pace, 9:37. Out and back on Brettney Mews Route. Sunny, 50 degrees, no wind! Average heart rate: 145 bpm. Cardiac drift: 152 bpm. Today's run was at an easy conversational pace and I really enjoyed the weather, hard to believe Vegas was freezing last week! My left ankle was complaining a little when I awoke, but was fine during the run, nevertheless, will ice and baby the ankle this weekend.
Summary for week of January 21-27, 2007
I had increased my weekly mileage to 56 miles (last week's mileage was 53 miles.) I also maintained running seven days a week.
A new, faster pace, for my Lactate Threshold run, which is now 7.6 mph (7:54 per mile pace).
Sadly, I had a gain of one pound in body weight, I'm now 173 pounds on a six foot frame. Determined not to have late night snacks when I'm on the computer at 2:00 a.m.!
A quick recap of last week's daily mileage:
Sunday: Long Run, 13 miles.
Monday: Recovery Run, 5 miles.
Tuesday: General Aerobic Run, 10 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Lactate Threshold Run, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: General Aerobic Run, 8 miles.
TOTAL MILEAGE: 56 Miles.
January is almost over, a quick recap on weekly mileage:
January 1-6: 45 miles.
January 7-13: 50 miles.
January 14-20: 53 miles.
January 21-27: 56 miles.
I'll eventually have a cut-back/recovery week, which will be during the taper week for my upcoming 5k race on February 17th.
Friday, January 26, 2007
Pefect Day
Daily Quote: "When you're young, deferring gratification is not a honed skill. As you get older, you get better at the marathon mentality." --Jeff Bezos
A perfect day! Today's high will be 64 degrees, sunny, and with no winds!! This weather will last throughout the weekend, which will make my runs a pure joy.
Today is a Recovery Run.
6 miles. Time, :57 minutes. Pace, 9:20 minute miles. Out & back on Lanning Route. Sunny, 55 degrees, no wind. Average heart rate: 147 bpm. Cardiac drift: 154 bpm.
I had to constantly check my speed and slow down. You would think that after yesterday's hard run my body would be tired. Tomorrow, mostly due to the beautiful weather, I'm considering on running an 8 mile General Aerobic Run. Will listen to my body tomorrow morning and see what it advises.
A perfect day! Today's high will be 64 degrees, sunny, and with no winds!! This weather will last throughout the weekend, which will make my runs a pure joy.
Today is a Recovery Run.
6 miles. Time, :57 minutes. Pace, 9:20 minute miles. Out & back on Lanning Route. Sunny, 55 degrees, no wind. Average heart rate: 147 bpm. Cardiac drift: 154 bpm.
I had to constantly check my speed and slow down. You would think that after yesterday's hard run my body would be tired. Tomorrow, mostly due to the beautiful weather, I'm considering on running an 8 mile General Aerobic Run. Will listen to my body tomorrow morning and see what it advises.
Thursday, January 25, 2007
Speedwork
Daily Quote: "Our nature lies in movement; complete calm is death." --Blaise Pascal
I've decided today to increase my pace today as to get closer to my lactate threshold. Last week's tempo was 7.5 mph, today's experiment I'll slightly increasing speed to 7.6 mph.
Today is a Lacate Threshold workout
8 miles. Time, 1:09. Pace, 8:37. Life Fitness Treadmill set at 1% Grade. Warmup: 2 miles @ 6.4 mph. Tempo: 4 miles @ 7.6 mph (7:54 minute mile). Cooldown: 2 miles @ 6.4 mph. Average heart rate: 159 bpm. Cardiac drift: 174 bpm. Very close to Lacate Threshold, could probably even increase speed to 7.7 mph.
Next week's speedwork I won't be running a Lacate Threshold workout, but will do 5k intervals workout as I have a 5k race on February 17th. Haven't decided yet what my intervals will be, probably an extension from last year's 5k speedwork.
I've decided today to increase my pace today as to get closer to my lactate threshold. Last week's tempo was 7.5 mph, today's experiment I'll slightly increasing speed to 7.6 mph.
Today is a Lacate Threshold workout
8 miles. Time, 1:09. Pace, 8:37. Life Fitness Treadmill set at 1% Grade. Warmup: 2 miles @ 6.4 mph. Tempo: 4 miles @ 7.6 mph (7:54 minute mile). Cooldown: 2 miles @ 6.4 mph. Average heart rate: 159 bpm. Cardiac drift: 174 bpm. Very close to Lacate Threshold, could probably even increase speed to 7.7 mph.
Next week's speedwork I won't be running a Lacate Threshold workout, but will do 5k intervals workout as I have a 5k race on February 17th. Haven't decided yet what my intervals will be, probably an extension from last year's 5k speedwork.
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