Daily Quote: "The bowling alley is the poor man's country club." --Sanford Hansell.
Today is the beginning of my Recovery Week, what better way to start than with a Recovery Day?
Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Westwind Road. 10:30 a.m. 79 degrees, Sunny skies with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 147 bpm. Cardiac drift, 156 bpm. I haven't ran the Westwind Road route since last Spring, the one mile stretch that was loose gravel is now a new asphalt road!
Our bowling team, "One Wonders" won four games out of four!!! This result should have us in 2nd place in the Bishop Gorman League. I also had my highest game for the year, which is 205! My new bowling average is now 153 pins, which will make it more difficult for me to bowl over my average next week.
Sunday, September 30, 2007
Saturday, September 29, 2007
SUMMARY, WEEK 39
Daily Quote: "Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstance." --Bruce Barton
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8.48 minute miles. Out and back from home to Brittney Mews. 10:00 a.m., Partly cloudy, 62-66 degrees. Winds 16 mph, with 25 mph gusts!! Average heart rate: 149 bpm. Cardiac Drift 159 bpm. (Note: my maximum heart rate is 191 bpm.) My heart rate is higher than last week's 10 mile general aerobic run as I was fighting fierce winds this morning, oh well, I'll be better prepared for the next marathon when the winds can be very strong.
SUMMARY FOR WEEK OF SEPTEMBER 23-29, 2007
Nine more weeks until the "2007 New Las Vegas Marathon!" Last week ran a total of 90 miles, which is the highest weekly mileage I've ever achieved!! I have no idea what my mileage peak will be as I'm in undiscovered territory, plus I only have so much available time, I'll just do the best that I can and listen closely to my body signs. I'm due for a Recovery Week next week, and I'm looking forward to the rest, not only does my body need recovery, but my mind needs the break too.
I have lost a pound and I'm currently 167 pounds on a six foot frame...this is my lightest weight since I was in my early 20's!! Last year's weight during the "2006 Las Vegas Marathon" was 169 pounds. I would like to reach a race weight of <162 pounds this December.
I only accomplished two weight circuit training sessions last week as I was transferring my treadmill runs to the roads and didn't want to lift weights on Wednesday before a Long Run on the roads. I'll strive to return to three weight circuit training sessions next week.
My morning heart rates were lower last week, 39-41 bpm, undoubtedly due to forcing myself to get more sleep, I managed to get enough sleep and rest every day last week.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long run, 15 miles.
Tuesday: Doubles. Early AM, 6 miles. Later AM, 7 miles.
Wednesday: Long Run, 18 miles.
Thursday: Doubles. Early AM, 6 miles. Later AM, 7 miles.
Friday: Medium Long Run + Marathon Pace, 11 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 90 miles.
Today is a General Aerobic Run.
10 miles. Time, 1:28. Overall Pace, 8.48 minute miles. Out and back from home to Brittney Mews. 10:00 a.m., Partly cloudy, 62-66 degrees. Winds 16 mph, with 25 mph gusts!! Average heart rate: 149 bpm. Cardiac Drift 159 bpm. (Note: my maximum heart rate is 191 bpm.) My heart rate is higher than last week's 10 mile general aerobic run as I was fighting fierce winds this morning, oh well, I'll be better prepared for the next marathon when the winds can be very strong.
SUMMARY FOR WEEK OF SEPTEMBER 23-29, 2007
Nine more weeks until the "2007 New Las Vegas Marathon!" Last week ran a total of 90 miles, which is the highest weekly mileage I've ever achieved!! I have no idea what my mileage peak will be as I'm in undiscovered territory, plus I only have so much available time, I'll just do the best that I can and listen closely to my body signs. I'm due for a Recovery Week next week, and I'm looking forward to the rest, not only does my body need recovery, but my mind needs the break too.
I have lost a pound and I'm currently 167 pounds on a six foot frame...this is my lightest weight since I was in my early 20's!! Last year's weight during the "2006 Las Vegas Marathon" was 169 pounds. I would like to reach a race weight of <162 pounds this December.
I only accomplished two weight circuit training sessions last week as I was transferring my treadmill runs to the roads and didn't want to lift weights on Wednesday before a Long Run on the roads. I'll strive to return to three weight circuit training sessions next week.
My morning heart rates were lower last week, 39-41 bpm, undoubtedly due to forcing myself to get more sleep, I managed to get enough sleep and rest every day last week.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long run, 15 miles.
Tuesday: Doubles. Early AM, 6 miles. Later AM, 7 miles.
Wednesday: Long Run, 18 miles.
Thursday: Doubles. Early AM, 6 miles. Later AM, 7 miles.
Friday: Medium Long Run + Marathon Pace, 11 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 90 miles.
Friday, September 28, 2007
Increased Marathon Pace Mileage
Daily Quote: "A good hill definitely levels the playing field for a lot of runners, which means more of us not only will run closer together, but we will get a quality workout that would not be the same otherwise."The Rage on Beating Your Buddies."
Early AM, after work and before bedtime: Warm up, 10 minutes on stationary cycle. Weight circuit training. I skipped my 10 minute cool down on the elliptical, I was just too tired.
Today I'll be increasing my Tempo Run to 7 miles, I'm now running the tempo within a Medium Long Run distance.
Later AM, after eight hours of sleep: Medium Long Run + Marathon Pace.
11 miles. Time, 1:34 . Overall Pace, 8:32. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 7 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. (Note: my maximum heart rate is 192 bpm) Average heart rate: 157 bpm. Cardiac drift: 175 bpm. Left ankle is a little sore.
My heart rate is too high for today's workout. Next week I won't increase my mileage nor pace for the Tempo Run, but will continue the exact same workout until my heart rate lowers to the appropriate zone.
Early AM, after work and before bedtime: Warm up, 10 minutes on stationary cycle. Weight circuit training. I skipped my 10 minute cool down on the elliptical, I was just too tired.
Today I'll be increasing my Tempo Run to 7 miles, I'm now running the tempo within a Medium Long Run distance.
Later AM, after eight hours of sleep: Medium Long Run + Marathon Pace.
11 miles. Time, 1:34 . Overall Pace, 8:32. Life Fitness Treadmill. Warm up: 2 miles @ 6.3 mph & 1% grade. Tempo: 7 miles @ 7.5 mph (marathon pace of 8:00 minute miles.) & 2% grade. Cool down: 2 miles @ 6.3 mph & 1% grade. (Note: my maximum heart rate is 192 bpm) Average heart rate: 157 bpm. Cardiac drift: 175 bpm. Left ankle is a little sore.
My heart rate is too high for today's workout. Next week I won't increase my mileage nor pace for the Tempo Run, but will continue the exact same workout until my heart rate lowers to the appropriate zone.
Thursday, September 27, 2007
Easier Recovery
Daily Quote: "Who runs in circles never gets far." --Thornton W. Burgess, Bowser the Hound
Today is "doubles" when I run twice in one day.
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and clear night, 68 degrees with no wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 140 bpm. Cardiac drift. 144 bpm. My run felt so much easier due to the cooler weather!
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 73 degrees, Sunny skies with 5 mph wind. Average heart rate: 142 bpm. Cardiac drift, 148 bpm. I'm not as thristy when it's cooler, but still drank one bottle during the run anyway.
I feel well rested and ready for my tempo/medium long run tomorrow.
Today is "doubles" when I run twice in one day.
Early AM. After work and before bedtime: Recovery Run. 6 miles. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and clear night, 68 degrees with no wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 140 bpm. Cardiac drift. 144 bpm. My run felt so much easier due to the cooler weather!
Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:03. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 73 degrees, Sunny skies with 5 mph wind. Average heart rate: 142 bpm. Cardiac drift, 148 bpm. I'm not as thristy when it's cooler, but still drank one bottle during the run anyway.
I feel well rested and ready for my tempo/medium long run tomorrow.
Wednesday, September 26, 2007
First Long Run on the Roads!
Daily Quote: "I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise...it's a consistent reward for victory!" --Sasha Azevedo, Runner Athlete
Today is my first Long Run on the roads for this fall season! I ran only 18 miles at a very conservative pace as to be assured my body has adjusted to the roads from my shorter road runs. The only problem I had was I put suntan lotion everywhere except the back of my neck...I'm now truly a redneck! My transition from the treadmill to the roads is now complete.
I've decided to schedule my Long Run for Wednesdays as it's my slowest work day...very difficult to work on busy Fridays for 12 hours after a Long Run as I'm totally exhausted.
Long Run.
18 miles. Time, 2:55. Overall pace, 9:43 minute miles. 10:00 a.m., Sunny, 70-82 degrees, wind SW at 11 mph. (Note: my maximum heart rate is 191 bpm) Average heart rate: 149 bpm. Cardiac Drift: 166 bpm. I awoke after sleeping eight hours, but started my run too late, should run earlier when it's cooler. Brought only one bottle of water and was very parched by the time I returned home. Must wear 48 oz CamelBak for Long Runs. No aches nor pain. Next week I'll increase both distance and speed for the Long Run.
I didn't go to the gym after work this morning for circuit weight training as I was saving my energy for the first Long Run on the roads, instead of weight training I went to bed early.
Today is my first Long Run on the roads for this fall season! I ran only 18 miles at a very conservative pace as to be assured my body has adjusted to the roads from my shorter road runs. The only problem I had was I put suntan lotion everywhere except the back of my neck...I'm now truly a redneck! My transition from the treadmill to the roads is now complete.
I've decided to schedule my Long Run for Wednesdays as it's my slowest work day...very difficult to work on busy Fridays for 12 hours after a Long Run as I'm totally exhausted.
Long Run.
18 miles. Time, 2:55. Overall pace, 9:43 minute miles. 10:00 a.m., Sunny, 70-82 degrees, wind SW at 11 mph. (Note: my maximum heart rate is 191 bpm) Average heart rate: 149 bpm. Cardiac Drift: 166 bpm. I awoke after sleeping eight hours, but started my run too late, should run earlier when it's cooler. Brought only one bottle of water and was very parched by the time I returned home. Must wear 48 oz CamelBak for Long Runs. No aches nor pain. Next week I'll increase both distance and speed for the Long Run.
I didn't go to the gym after work this morning for circuit weight training as I was saving my energy for the first Long Run on the roads, instead of weight training I went to bed early.
Tuesday, September 25, 2007
Need New Shoes Soon
Daily Quote: ""Runners like to train 100 miles per week because it's a round number. But I think 88 is a lot rounder." --Don Kardong
I'll need to replace my "Brooks Adrenaline #6" running shoes soon as I have 424 miles on them; I've been rotating them with "New Balance 845" running shoes that have 320 miles on them. I have flat feet and need stability shoes and/or motion control shoes as to correct my over-pronation.
Today is "doubles," when I run twice in one day.
Early AM, after work and before bedtime. Easy Run. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and clear skies, 66 degrees with 10 mph winds. Average heart rate: 143 bpm. Cardiac drift. 148 bpm. I couldn't ask for better running weather! Long night at work, running does help me relax.
Later AM, after sleeping eight hours. Recovery Run. 7 miles. Time, 1:04. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 68 degrees, Clear and sunny skies with 8 mph wind. Another beautiful day!!
I'm well rested and look forward to tomorrow's Long Run, which will be my first Long Run on the roads! I'm contemplating running tomorrow north on Torrey Pines Road, east on Smoke Ranch Road, return back south passing my home and continue another four miles before returning home again, which will be a total of 18 miles. My pace tomorrow will be determined on how my legs feel running long on the roads.
I'll need to replace my "Brooks Adrenaline #6" running shoes soon as I have 424 miles on them; I've been rotating them with "New Balance 845" running shoes that have 320 miles on them. I have flat feet and need stability shoes and/or motion control shoes as to correct my over-pronation.
Today is "doubles," when I run twice in one day.
Early AM, after work and before bedtime. Easy Run. Time, 58 minutes. Overall Pace, 9:40 minute miles. 2:15 a.m. Out and back on Lanning Route. Dark and clear skies, 66 degrees with 10 mph winds. Average heart rate: 143 bpm. Cardiac drift. 148 bpm. I couldn't ask for better running weather! Long night at work, running does help me relax.
Later AM, after sleeping eight hours. Recovery Run. 7 miles. Time, 1:04. Overall Pace, 9:00 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 68 degrees, Clear and sunny skies with 8 mph wind. Another beautiful day!!
I'm well rested and look forward to tomorrow's Long Run, which will be my first Long Run on the roads! I'm contemplating running tomorrow north on Torrey Pines Road, east on Smoke Ranch Road, return back south passing my home and continue another four miles before returning home again, which will be a total of 18 miles. My pace tomorrow will be determined on how my legs feel running long on the roads.
Monday, September 24, 2007
Found More Time
Daily Quote: "In the '70's, I was a school teacher and trained at 5AM and 5PM. During wintertime, I never saw the sun." --Tom Fleming (one of the all time great American runners. Won the New York Marathon twice, took second at Boston two times.)
Several weeks ago I thought I had hit my mileage ceiling as I couldn't find the time to run anymore miles, working 12-hours and maintaining the usual life chores and errands were taking its toll. THEN, I started weening myself off the treadmill and returning to running on the roads and inadvertently found more time, I'm saving 25-30 minutes per day by not having to travel to the gym's treadmill and redressing!
It's so easy to leave my front door and just start running my favorite out & back routes. Also, I find I don't need to do as much washing of running clothes, plus towels. I can run at least three days wearing the same outfit, which might be a little smelly, but who will notice?
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Forgot to place gym bag in my car's trunk yesterday, therefore I just worked out in my work clothes.
Today is a Medium Long Run.
15 miles. Time, 2:16. Overall Pace, 9:04 minute miles. Out and back from home to Craig Road that covers five miles of the northern section "New Las Vegas Marathon" course. 7:30 a.m. Sunny, 67-73 degrees, Wind SW at 12 mph. Fall temperatures have finally arrived to Las Vegas!! Average heart rate: 150 bpm. Cardiac drift: 165 bpm. Last three miles were at goal marathon pace (8:00 minute miles). Left ankle complained a little during the downhill from the US 95 overpass and immediately after my run iced the ankle.
Several weeks ago I thought I had hit my mileage ceiling as I couldn't find the time to run anymore miles, working 12-hours and maintaining the usual life chores and errands were taking its toll. THEN, I started weening myself off the treadmill and returning to running on the roads and inadvertently found more time, I'm saving 25-30 minutes per day by not having to travel to the gym's treadmill and redressing!
It's so easy to leave my front door and just start running my favorite out & back routes. Also, I find I don't need to do as much washing of running clothes, plus towels. I can run at least three days wearing the same outfit, which might be a little smelly, but who will notice?
Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Forgot to place gym bag in my car's trunk yesterday, therefore I just worked out in my work clothes.
Today is a Medium Long Run.
15 miles. Time, 2:16. Overall Pace, 9:04 minute miles. Out and back from home to Craig Road that covers five miles of the northern section "New Las Vegas Marathon" course. 7:30 a.m. Sunny, 67-73 degrees, Wind SW at 12 mph. Fall temperatures have finally arrived to Las Vegas!! Average heart rate: 150 bpm. Cardiac drift: 165 bpm. Last three miles were at goal marathon pace (8:00 minute miles). Left ankle complained a little during the downhill from the US 95 overpass and immediately after my run iced the ankle.
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