Daily Quote: "Aiming for the marathon is a task of sorts which can include terrific highs and lows." --Bill Rodgers
I'm at the tail end of my Recovery Week and today will be a Long Run of 16 miles, which is four miles short of my usual 20 miler.
Long Run.
16 miles. Time, 2:26. Pace, 9:08 minute miles. Life Fitness Treadmill set at 1% grade and 6.6 mph. Average heart rate: 146 bpm. Cardiac drift: 154 bpm. Today's musical escape is R.E.M.'s "Out of Time" CD. Although I cut back my Long Run to 16 miles today, it wasn't as easy as I would have thought...I'm sure my work has been affecting my energy level as the cab business is very busy during this convention week. Looking forward to sleeping in on Saturday morning!
Friday, August 31, 2007
Thursday, August 30, 2007
Recovery + Weights = Strength
Daily Quote: " It's not what or how much training you do, but how well you recover from the training you do do. And if you don't recover properly, if you end up with anemia or fatigue or injuries, then you're in deep doo-doo." --Dr. David Martin.
Did not do doubles today as I'm still in Recovery Week, but I did do Weight Circuit Training that went very well and a Recovery Run. I feel so strong and fit I'm burstin' at the seams!
Today is a Recovery Run.
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.3 - 2.9 grades. Today's musical guest on my CD Player is Buddy Holly's "The Best of Buddy Holly" CD. Hard to believe that this coming Sunday I'll be starting marathon training again for the "New Las Vegas Marathon." Where did the time go???
Did not do doubles today as I'm still in Recovery Week, but I did do Weight Circuit Training that went very well and a Recovery Run. I feel so strong and fit I'm burstin' at the seams!
Today is a Recovery Run.
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.3 - 2.9 grades. Today's musical guest on my CD Player is Buddy Holly's "The Best of Buddy Holly" CD. Hard to believe that this coming Sunday I'll be starting marathon training again for the "New Las Vegas Marathon." Where did the time go???
Wednesday, August 29, 2007
Thoughts About Marathon Speed Training
Daily Quote: "Anybody can do just about anything with himself that he really wants to and makes his mind to do. We are capable of greater than we realize." -- Norman Vincent Peale, author
This week is my Recovery Week and won't be doing any speed work, nevertheless, during my General Aerobic Run today had many thoughts about my marathon time goal and what speed work would be required for this year's "2007 New Las Vegas Marathon."
Last night during work I was reading my "Running Times Magazine" (October 2007, pg 54) and came across this comment from Dr. David Martin:
"'One of the most interesting findings I've come up with is that marathoners who include a generous amount of training at race pace are going to be better off than those how don't,' says Martin. The problem is that frequent bouts of that can often lead to injury. Martin's answer is to take the effort uphill. 'The ideal is to run race-pace effort once a week up a 10- to 15k-long hill. It forces you to use more upper body, but with less impact and injury risk. It also makes you ver sensitive to pace, and you need that in a race.' End of quote.
Last year, I followed Randy's advice at about.com and sprinkled marathon pace miles (then it was 8:30 minute miles) in most of my runs with the exception of easy recovery runs. That training created a result of 3:45:27 in the 2006 New Las Vegas Marathon! This fall's marathon training I'm being a little ambitious training for a 3:30 marathon, which is 8:00 minute miles. I'm following Randy's advice again, adding a few marathon pace miles to my Long Run, Medium Long Runs, and General Aerobic Runs, but I'll also be adding a weekly 10k Tempo Run at marathon pace up a treadmill grade of 2% as to experiment with Dr. David Martin's above advice. If the experiment is too much stress for my old body, I'll just repeat the speed work I did last year from the book, "Advanced Marathoning" by Pfitzinger and Douglass and stay true to Randy's advice as well.
Today is a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm. Music partner today is Killer's "Sams's Town" CD. Today's run felt very easy, but anxious as body wanted to do it's usual speed workout! I'm going to be very ready to start my marathon training next week.
This week is my Recovery Week and won't be doing any speed work, nevertheless, during my General Aerobic Run today had many thoughts about my marathon time goal and what speed work would be required for this year's "2007 New Las Vegas Marathon."
Last night during work I was reading my "Running Times Magazine" (October 2007, pg 54) and came across this comment from Dr. David Martin:
"'One of the most interesting findings I've come up with is that marathoners who include a generous amount of training at race pace are going to be better off than those how don't,' says Martin. The problem is that frequent bouts of that can often lead to injury. Martin's answer is to take the effort uphill. 'The ideal is to run race-pace effort once a week up a 10- to 15k-long hill. It forces you to use more upper body, but with less impact and injury risk. It also makes you ver sensitive to pace, and you need that in a race.' End of quote.
Last year, I followed Randy's advice at about.com and sprinkled marathon pace miles (then it was 8:30 minute miles) in most of my runs with the exception of easy recovery runs. That training created a result of 3:45:27 in the 2006 New Las Vegas Marathon! This fall's marathon training I'm being a little ambitious training for a 3:30 marathon, which is 8:00 minute miles. I'm following Randy's advice again, adding a few marathon pace miles to my Long Run, Medium Long Runs, and General Aerobic Runs, but I'll also be adding a weekly 10k Tempo Run at marathon pace up a treadmill grade of 2% as to experiment with Dr. David Martin's above advice. If the experiment is too much stress for my old body, I'll just repeat the speed work I did last year from the book, "Advanced Marathoning" by Pfitzinger and Douglass and stay true to Randy's advice as well.
Today is a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 144 bpm. Cardiac Drift: 149 bpm. Music partner today is Killer's "Sams's Town" CD. Today's run felt very easy, but anxious as body wanted to do it's usual speed workout! I'm going to be very ready to start my marathon training next week.
Weight a Minute!
Daily Quote: "I always say if the marathon is a part-time interest, you will only get part-time results." --Bill Rodgers
No doubles today as this is a Recovery Week.
I did a full body weight circuit training before my run. Normally I would do weight lifting after work with a short easy run, then I would sleep (I drive a cab from 2:00 p.m. to 2:00 a.m.) Today I did my weights when I awoke and what a big difference! The weights actually felt lighter and easier to lift!! No doubt when I lift weights after work I'm in a fatigue state and my weight lifting suffers for it. In the future I should do my weight circuit training after I awake instead of after work.
Today is a Recovery Run.
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.4 - 2.9 grades. I listened to Avril Lavigne's "Let Go" CD again as I forgot to change CD's. Run felt very easy, but the grades are getting steeper, should raise speed in the future so my Recovery Run doesn't become a hill workout.
No doubles today as this is a Recovery Week.
I did a full body weight circuit training before my run. Normally I would do weight lifting after work with a short easy run, then I would sleep (I drive a cab from 2:00 p.m. to 2:00 a.m.) Today I did my weights when I awoke and what a big difference! The weights actually felt lighter and easier to lift!! No doubt when I lift weights after work I'm in a fatigue state and my weight lifting suffers for it. In the future I should do my weight circuit training after I awake instead of after work.
Today is a Recovery Run.
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.4 - 2.9 grades. I listened to Avril Lavigne's "Let Go" CD again as I forgot to change CD's. Run felt very easy, but the grades are getting steeper, should raise speed in the future so my Recovery Run doesn't become a hill workout.
Monday, August 27, 2007
Dreaming of Roads
Daily Quote: "A course never quite looks the same way twice. The combinations of weather, season, light, feelings and thoughts that you find there are ever-changing." --Joe Henderson
This week all my runs are still on the dreadmill, but, next week will be my first week of marathon training and will start gradually acclimating to the roads by running my short Recovery Runs on the harder and uneven asphalt surfaces, can hardly wait!! I may have to awake earlier to run outside as to avoid the Las Vegas heat, but shouldn't be a problem.
Today is a Medium Long Run.
13 miles. Time, 1:58. Pace, 9:06 minute miles. Life Fitness Treadmill set at 1% Grade and 6.6 mph. Average heart rate: 142 bpm. Cardiac drift: 147 bpm. Today's music companion is Avril Lavigne's "Let Go" CD. Heart rate is too low and out of my zone...will need to raise speed for Medium Long Runs next week...amazingly, this speed was my half-marathon racing speed just two years ago!! I'm getting stronger and faster! This is my Recovery Week and have reduced today's run by three miles.
This week all my runs are still on the dreadmill, but, next week will be my first week of marathon training and will start gradually acclimating to the roads by running my short Recovery Runs on the harder and uneven asphalt surfaces, can hardly wait!! I may have to awake earlier to run outside as to avoid the Las Vegas heat, but shouldn't be a problem.
Today is a Medium Long Run.
13 miles. Time, 1:58. Pace, 9:06 minute miles. Life Fitness Treadmill set at 1% Grade and 6.6 mph. Average heart rate: 142 bpm. Cardiac drift: 147 bpm. Today's music companion is Avril Lavigne's "Let Go" CD. Heart rate is too low and out of my zone...will need to raise speed for Medium Long Runs next week...amazingly, this speed was my half-marathon racing speed just two years ago!! I'm getting stronger and faster! This is my Recovery Week and have reduced today's run by three miles.
Sunday, August 26, 2007
Last Week of Base Building
Daily Quote: “This sport is the sport to see what you are made of, so use those expert's advice, but be free to be your own champion runner, picking and choosing advice you enjoy and that works best for you.” --Bill Rodgers
Today is the start of my Recovery Week and the last week of my Base Building Phase; next week starts my Marathon Training Phase. I've built a large foundation this year for my upcoming marathon training for the "New Las Vegas Marathon" in December, hopefully my base building this summer will also overlap for the "2008 Boston Marathon" as well.
This Recovery Week couldn't happen at a better time as a huge convention will be in town this week, M.A.G.I.C. (Men's Apparel Guild In California), which is approximately 140,000 conventioners! I'm going to be one busy cab driver!!
Today is a Recovery Day.
7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 2.9 grades. Body feels strong, no aches nor pain and mentally feeling recharged for the upcoming stressful work week. Driving 12-hours non-stop everyday for the next five days is something of a marathon in itself!
Tonight is the first night of "Bishop Gorman Bowling League" at the Gold Coast Hotel & Casino. I'm pretty nervous about bowling as I rarely practiced bowling this summer. My average will be the same as last spring, which is about 136 average, would be nice to raise my average to at least 150. I'm always pushing myself in all areas of my life.
Today is the start of my Recovery Week and the last week of my Base Building Phase; next week starts my Marathon Training Phase. I've built a large foundation this year for my upcoming marathon training for the "New Las Vegas Marathon" in December, hopefully my base building this summer will also overlap for the "2008 Boston Marathon" as well.
This Recovery Week couldn't happen at a better time as a huge convention will be in town this week, M.A.G.I.C. (Men's Apparel Guild In California), which is approximately 140,000 conventioners! I'm going to be one busy cab driver!!
Today is a Recovery Day.
7 miles. Time, 1:07 Pace, 9.40 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.2 - 2.9 grades. Body feels strong, no aches nor pain and mentally feeling recharged for the upcoming stressful work week. Driving 12-hours non-stop everyday for the next five days is something of a marathon in itself!
Tonight is the first night of "Bishop Gorman Bowling League" at the Gold Coast Hotel & Casino. I'm pretty nervous about bowling as I rarely practiced bowling this summer. My average will be the same as last spring, which is about 136 average, would be nice to raise my average to at least 150. I'm always pushing myself in all areas of my life.
Saturday, August 25, 2007
SUMMARY, WEEK 34
Daily Quote: "It's a cool course. It's very challenging. It has a lot of character, with this one very unnecessary hill." --Uta Pippig, regarding the Boston Marathon course.
Today is a General Aerobic Run.
10 miles. Time, 1:30. Overall Pace, 9:00 minute per mile. Life Fitness Treadmill set at 1% Grade. First 6 miles @ 6.6 mph, Last 4 miles @ 6.7 mph. Average heart rate: 152 bpm. Cardiac Drift: 160 bpm. I'll be attempting negative splits on my upcoming marathon training runs, I thought I would try it now as a change in pace (pun intended).
SUMMARY FOR WEEK OF AUGUST 19-25, 2007
Finished third week of 4 week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). I've ran a new weekly high milestone of 86 miles, which is the highest weekly mileage I've ever trained!! My previous weekly high was 84 miles that was set during last November during marathon training. I'm looking forward to next week's Recovery Week as I'm exhausted from last week's high mileage and already getting fall allergies.
I've returned to doing full body weight circuit training three days a week. I've invested in a pair of workout gloves as my puny wrists could use the extra support. My left wrist was very sore, but was probably just DOMS and nothing serious as the wrist is o.k. now.
Surprisingly, I'm still 170 pounds on a six foot frame...you would think with such high weekly mileage I would be losing weight...but, I've been eating very well and my weight training has added heavier muscles to my frame. Next week is a Recovery Week and should cut down my portion sizes or I will gain weight. I have plenty of time to reach my racing weight of 162 pounds for the "New Las Vegas Marathon on December 2nd, 2007.
My morning heart rates have been very low, 39-42 bpm, which hopefully shows I'm not overtraining. I've slept well every night, at least 7 hours and often 8 hours of solid sleep. I had taken short naps after my harder runs like the Long Run and Tempo Run. Next week my body will get more rest due to my Recovery Week training.
Only 14 weeks until the "New Las Vegas Marathon!" After next week's Recovery Week, my base building phase will have ended and then will start my marathon training in earnest.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 15 miles.
Tuesday: Doubles, Early AM: 5 miles. Later AM: 7 miles.
Wednesday: Tempo Run, 10 miles.
Thursday: Doubles, Early AM: 5 miles. Later AM: 7 miles.
Friday: Long Run, 20 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 86 miles.
Today is a General Aerobic Run.
10 miles. Time, 1:30. Overall Pace, 9:00 minute per mile. Life Fitness Treadmill set at 1% Grade. First 6 miles @ 6.6 mph, Last 4 miles @ 6.7 mph. Average heart rate: 152 bpm. Cardiac Drift: 160 bpm. I'll be attempting negative splits on my upcoming marathon training runs, I thought I would try it now as a change in pace (pun intended).
SUMMARY FOR WEEK OF AUGUST 19-25, 2007
Finished third week of 4 week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). I've ran a new weekly high milestone of 86 miles, which is the highest weekly mileage I've ever trained!! My previous weekly high was 84 miles that was set during last November during marathon training. I'm looking forward to next week's Recovery Week as I'm exhausted from last week's high mileage and already getting fall allergies.
I've returned to doing full body weight circuit training three days a week. I've invested in a pair of workout gloves as my puny wrists could use the extra support. My left wrist was very sore, but was probably just DOMS and nothing serious as the wrist is o.k. now.
Surprisingly, I'm still 170 pounds on a six foot frame...you would think with such high weekly mileage I would be losing weight...but, I've been eating very well and my weight training has added heavier muscles to my frame. Next week is a Recovery Week and should cut down my portion sizes or I will gain weight. I have plenty of time to reach my racing weight of 162 pounds for the "New Las Vegas Marathon on December 2nd, 2007.
My morning heart rates have been very low, 39-42 bpm, which hopefully shows I'm not overtraining. I've slept well every night, at least 7 hours and often 8 hours of solid sleep. I had taken short naps after my harder runs like the Long Run and Tempo Run. Next week my body will get more rest due to my Recovery Week training.
Only 14 weeks until the "New Las Vegas Marathon!" After next week's Recovery Week, my base building phase will have ended and then will start my marathon training in earnest.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 15 miles.
Tuesday: Doubles, Early AM: 5 miles. Later AM: 7 miles.
Wednesday: Tempo Run, 10 miles.
Thursday: Doubles, Early AM: 5 miles. Later AM: 7 miles.
Friday: Long Run, 20 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 86 miles.
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