Daily Quote: "Happiness is a form of courage." --Bob Phillips
I feel much better than yesterday, I'm not as congested and am fully rested as I slept a total of eight hours. Normally I would do speed work on Fridays, but decided to stay inside on a treadmill today as to avoid the strong winds and accompanied pollution that might be infecting my respiratory tract.
Today is Speed Work - Intervals.
6 miles. Time, 49:28. Pace, 8:14 minute miles. Life Fitness Treadmill set at 1% grade. Warmup: 1 mile at 6.5 mph. Intervals: 5 x 1/2 mile at 8.6 mph (6:59 minute miles). Jog intervals are 1/4 mile at 6.0 mph. Cool down: 1 mile at 6.5 mph. Average heart rate: 158 bpm. Cardiac drift: 182 bpm.
I did five intervals (last week was three intervals) and would have done more, but my heart rate was too high during the fifth jog interval, which went beyond my 70% of maximum heart rate reserve ceiling for a recovery jog. Next week's speed work will attempt six intervals at 8.6 mph. Note: my last 5k race was at 7:15 minute per mile pace and set a personal record, therefore if I can do these intervals repeatedly at 6:59 minute pace I should be able to achieve a personal record in next month's race.
Wednesday, February 28, 2007
Tuesday, February 27, 2007
WINDY!
Daily Quote: "One of the advantages of being disorderly is that one is constantly making exciting discoveries." --A.A. Milne
Today was extremely windy causing power outages, downed lines, and heavy air pollution. Probably unwise that I ran out in the wind again this morning as I've been coughing up heavy phlegm, the next time it's this windy I'll run on the treadmill.
Today is a Recovery Run.
7 miles. Time, 1:05. Pace, 9:17 minute miles. Out and back on Lanning Route. Partly cloudy, 54 degrees, Winds SW @ 25-30 mph with gusts to around 45 mph!! Tough headwinds, but kept repeating my mantra, "I LOVE the wind!"
Today was extremely windy causing power outages, downed lines, and heavy air pollution. Probably unwise that I ran out in the wind again this morning as I've been coughing up heavy phlegm, the next time it's this windy I'll run on the treadmill.
Today is a Recovery Run.
7 miles. Time, 1:05. Pace, 9:17 minute miles. Out and back on Lanning Route. Partly cloudy, 54 degrees, Winds SW @ 25-30 mph with gusts to around 45 mph!! Tough headwinds, but kept repeating my mantra, "I LOVE the wind!"
Monday, February 26, 2007
A Strong 15 Miler
Daily Quote: "I did not attend his funeral, but I wrote a nice letter saying I approved of it." --Mark Twain
Today is a Long Run.
15 miles. Time, 2:17. Pace, 9:08 minutes miles (the last two miles was half-marathon pace of 8:00 minute miles). Out and back on Torrey Pines Route, which partly encompasses the "New Las Vegas Marathon" course. Weather was breezy, to say the least, Partly cloudy, 60-62 degrees, Wind SW @ 10-15 mph with GUSTS AROUND 35 MPH!! Average heart rate: 147 bpm. Cardiac drift: 160 bpm. This 15 miler is the longest run so far this year! Although the gusts were tough, I felt very strong and could have gone faster and farther.
Tomorrow's weather forcast isn't much better:
Tuesday...Partly sunny. Windy. Highs around 60. Southwest wind 20 to 30 mph. Gusts up to 45 mph decreasing to 35 mph in the afternoon. Thankfully, tomorrow is a scheduled Recovery Run and won't have to be out there for long.
Today is a Long Run.
15 miles. Time, 2:17. Pace, 9:08 minutes miles (the last two miles was half-marathon pace of 8:00 minute miles). Out and back on Torrey Pines Route, which partly encompasses the "New Las Vegas Marathon" course. Weather was breezy, to say the least, Partly cloudy, 60-62 degrees, Wind SW @ 10-15 mph with GUSTS AROUND 35 MPH!! Average heart rate: 147 bpm. Cardiac drift: 160 bpm. This 15 miler is the longest run so far this year! Although the gusts were tough, I felt very strong and could have gone faster and farther.
Tomorrow's weather forcast isn't much better:
Tuesday...Partly sunny. Windy. Highs around 60. Southwest wind 20 to 30 mph. Gusts up to 45 mph decreasing to 35 mph in the afternoon. Thankfully, tomorrow is a scheduled Recovery Run and won't have to be out there for long.
Sunday, February 25, 2007
A Room with a View
Daily Quote: "Show me a satisfied man--and I will show you a failure." --Thomas Edison Checker Cab Company has approved my time off for the Salt Lake City Half Marathon! Today I made a reservation at the University Guest House, which according to the net: "Located on the Salt Lake City Marathon starting line. Mere minutes by shuttle to any spot in Salt Lake City and adjacent to the Fort Douglas TRAX Station, the spectacularly situated guesthouse offers visitors comfort and convenience at attractive rates. Easy access to the Bonneville Shoreline Trail" I'll be leaving Las Vegas early Friday morning and should be fully rested before Saturday's race start!
Today was a Recovery Run.
6 miles. Time, 56:29. Pace, 9:24 minute miles. Out and back on Lanning Route. Sunny, 60 degrees, Wind SE @ 14 mph. Comfortable run even though the wind gusts were strong...I'm getting rather used to the wind, I'll be a monster during a race with no wind! Average heart rate: 143 bpm, Cardiac Drift: 151 bpm. My alternate training shoes, Mizuno Alchemy, now has 420 miles on them, but doesn't show much wear and tear, will still retire them at 500 miles.
Saturday, February 24, 2007
SUMMARY: Week 8
Daily Quote: "My kid brother was sent from heaven. They must like it quiet up there." --Bob Phillips.
Today was the last day of my 9:00 a.m. bowling lessons!! I'm now free to run earlier in the day. My bowling league meets on Sunday nights at 6:00 p.m. and my bowling average should be higher now that I've perfected my hook.
Today was a General Aerobic Run.
9 miles. Time, 1:25. Pace, 9:25 minute miles. Out and back on Lindell Route. Partly Cloudy, 51 degrees, Wind SE @ 8 mph. Body has recovered very well from last Saturday's race and yesterday's short speed session. Will increase mileage and speed next week.
SUMMARY FOR WEEK OF FEBRUARY 18-24, 2007
Last week was somewhat of a recovery week from last week's 5k race, therefore only ran 56 miles. I also returned to running seven days a week.
Lost one pound of weight, I'm now 171 pounds on a six foot frame. I would be very happy if I could lose one pound per week until I reach 160 pounds, but realize it'll be a tough goal to reach.
I've improved on my sleeping habits with several days of eight hours of sound sleep! My morning heart rates has been low, about 141-144 bpm.
Registered for 5k race on March 17th, "The Come Catch a Leprechaun."
Short recap of last week's mileage:
Sunday: Recovery from 5k race, 6 miles.
Monday: Recovery from 5k race, 6 miles.
Tuesday: Long Run, 13 miles.
Wednesday: Recovery run, 6 miles.
Thursday: General Aerobic Run, 9 miles.
Friday: Intervals, 7 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILES: 56 miles.
Today was the last day of my 9:00 a.m. bowling lessons!! I'm now free to run earlier in the day. My bowling league meets on Sunday nights at 6:00 p.m. and my bowling average should be higher now that I've perfected my hook.
Today was a General Aerobic Run.
9 miles. Time, 1:25. Pace, 9:25 minute miles. Out and back on Lindell Route. Partly Cloudy, 51 degrees, Wind SE @ 8 mph. Body has recovered very well from last Saturday's race and yesterday's short speed session. Will increase mileage and speed next week.
SUMMARY FOR WEEK OF FEBRUARY 18-24, 2007
Last week was somewhat of a recovery week from last week's 5k race, therefore only ran 56 miles. I also returned to running seven days a week.
Lost one pound of weight, I'm now 171 pounds on a six foot frame. I would be very happy if I could lose one pound per week until I reach 160 pounds, but realize it'll be a tough goal to reach.
I've improved on my sleeping habits with several days of eight hours of sound sleep! My morning heart rates has been low, about 141-144 bpm.
Registered for 5k race on March 17th, "The Come Catch a Leprechaun."
Short recap of last week's mileage:
Sunday: Recovery from 5k race, 6 miles.
Monday: Recovery from 5k race, 6 miles.
Tuesday: Long Run, 13 miles.
Wednesday: Recovery run, 6 miles.
Thursday: General Aerobic Run, 9 miles.
Friday: Intervals, 7 miles.
Saturday: General Aerobic Run, 9 miles.
TOTAL MILES: 56 miles.
Friday, February 23, 2007
Return to Intervals
Daily Quote: "Old age is when you find yourself using one bend-over to pick up two things." --Bob Phillips
Today is Speed Work.
7 miles. Time, 1:03. Life Fitness Treadmill set at 1% Grade. Warmup: 2 miles @ 6.5 mph. Intervals: 3 x 1/2 mile @ 8.6 mph (8.6 mph = 6:59 minutes miles, my 5k race pace.) Jog Intervals: 1/4 mile @ 6.0 mph. Cooldown: 2 miles @ 6.5 mph. Average heart rate: 159 bpm. Cardiac Drift: 184 bpm. Ran only three 1/2 mile intervals as this week is somewhat of a recovery week.
Renewed my 24 Fitness Health Club membership today. I need to utilize other features of the gym this year besides the treadmill. Maybe swimming, stationary cycling, a yoga class, and/or weight lifting? The crosstraining could help with my desire to become a lighter and more fit runner.
Today is Speed Work.
7 miles. Time, 1:03. Life Fitness Treadmill set at 1% Grade. Warmup: 2 miles @ 6.5 mph. Intervals: 3 x 1/2 mile @ 8.6 mph (8.6 mph = 6:59 minutes miles, my 5k race pace.) Jog Intervals: 1/4 mile @ 6.0 mph. Cooldown: 2 miles @ 6.5 mph. Average heart rate: 159 bpm. Cardiac Drift: 184 bpm. Ran only three 1/2 mile intervals as this week is somewhat of a recovery week.
Renewed my 24 Fitness Health Club membership today. I need to utilize other features of the gym this year besides the treadmill. Maybe swimming, stationary cycling, a yoga class, and/or weight lifting? The crosstraining could help with my desire to become a lighter and more fit runner.
Thursday, February 22, 2007
Registered for another 5k Race
Daily Quote: "Never take anyone's advice." --George Bernard Shaw
I'm still in recovery week from my last 5k race and have already registered today for ANOTHER 5k race, "The 8th Annual Come Catch a Leprechaun 5k Race," which is on March 17th (St. Patrick's Day, natch) and held at the same Saturn of Henderson Valley Auto Mall location. I'm quite familiar with this course and I've had several personal bests here in the past. Maybe I can lower my 5k personal best from last week's 22:32?
Today was a General Aerobic Run.
9 miles. Time, 1:22. Pace, 9:06. Out and back on Lindell Route. Partly Cloudy, 63 degrees!!, Wind SW @ 12 mph. Average heart rate: 142 bpm. Cardiac drift: 160 bpm. My body felt great and wanted to go faster, I had to constantly keep reigning myself into the zone. Tomorrow I'll appease the body and do a speed workout.
I'm still in recovery week from my last 5k race and have already registered today for ANOTHER 5k race, "The 8th Annual Come Catch a Leprechaun 5k Race," which is on March 17th (St. Patrick's Day, natch) and held at the same Saturn of Henderson Valley Auto Mall location. I'm quite familiar with this course and I've had several personal bests here in the past. Maybe I can lower my 5k personal best from last week's 22:32?
Today was a General Aerobic Run.
9 miles. Time, 1:22. Pace, 9:06. Out and back on Lindell Route. Partly Cloudy, 63 degrees!!, Wind SW @ 12 mph. Average heart rate: 142 bpm. Cardiac drift: 160 bpm. My body felt great and wanted to go faster, I had to constantly keep reigning myself into the zone. Tomorrow I'll appease the body and do a speed workout.
Subscribe to:
Posts (Atom)
