Garmin Forerunner 205

Daily Quote: "The true test of a man's character is what he does when he knows he won't get caught." --Anonymous

Frustrating! This morning I notice that my Garmin Forerunner 205 (GPS personal trainer) is having troubles getting charged, unfortunately my Garmin is over two years old and the warranty has expired. Funny how much I depend on this tool to help keep me on pace and to read mile splits for later analysis. I may have to invest in the fancier (see photo) Garmin Forerunner 305 soon! Today I'm going to have to rely on my Polar Heart Rate Monitor and strive to maintain at least consistent effort.

Today is my Long Run.

18 miles. Time, 2:54. Overall Pace, 9:42. Out and back to Smoke Ranch Road that traverses the New Las Vegas Marathon course. 10:00 a.m. Sunny, 66-71 degrees, Wind SW @ 12 mph. Average heart rate: 145 bpm. Cardiac Drift: 148 bpm. (Note: maximum heart rate is 191 bpm) No marathon pace miles today. This week is Recovery Week therefore I cut-back my Long Run Mileage a little as my marathon taper is just around the corner. Really miss wearing my Garmin Forerunner, at least I know the mile markers on this course extremely well.

New Balance 858

Daily Quote: “Before you criticize someone, you should walk a mile in their shoes. That way when you criticize them, you are a mile away from them and you have their shoes.” --Jack Handey

I was reading my new Runner's World Magazine today (December 2007), the Winter Shoe Guide, and came across the shoes I bought last month, New Balance 858. I was pleased and tickled that Runner's World awarded the NB858 the "Best Runner's Update!" The writers say:

"The 858 is built on a new last that's broader in the forefoot and more snug in the heel for a fit that accommodates more runners. New Balance put a seam-free lining in the upper to help keep blisters at bay. Additional flex grooves in the midsole make this version slightly more flexible, according to RW Shoe Lab tests, while the plastic arch support now lies below a layer of forum to smooth out the feel underfoot." (pg 109) End of Quote.

I have flat feet, but have moderate pronation, and stability shoes work well for me. I find the NB858 a little heavy, but that's expected for all the pronation devices, which will help keep me injury free. Although I bought these shoes last month, I already have 202 miles on them, they feel and look like they're brand new. I'm rotating the NB858 with ASICS-2110 that's also a stability shoe.

Early AM (after work and before bedtime): Warm up, 10 minutes on stationary cycle. Weight circuit training. Cool down, 10 minutes on elliptical. Normally this would be a "Doubles" day when I run twice in one day, but I'm now in Recovery Week and decided to run just once today.

Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:05. Overall Pace, 9:17 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:00 a.m. Sunny, 74-76 degrees with no wind. Late start this morning as I spent too much time on the Internet...must stop procrastinating!

Small Cut-Back

Daily Quote: "Shoot for the moon. Even if you miss it you will land among the stars." -- Les Brown

Today is a small cut-back on my Medium Long Run as this week is a Recovery Week.

Medium-Long Run.
13 miles. Time, 2:01. Average pace, 9:20. Out and back on Carey Road. 8:00 a.m., Overcast, 56-60 degrees, Wind SW @ 8 mph. Average heart rate: 145 bpm. Cardiac drift: 151 bpm (Note: my maximum heart rate is 191 bpm) Last three miles at marathon pace (8:00 minute miles.) No aches nor pain. I didn't need to drink much water during the run, no doubt due to the cooler temperatures.

SUMMARY, WEEK 43

Daily Quote: "Running is real and relatively simple…but it ain't easy." --Mark Will-Weber

I'm a little behind on my blog as Suzie, Lisa, and I went to Flagstaff over the weekend to visit relatives. I had a great time in much cooler temperatures running on the Flagstaff Trail System. The trail system in Flagstaff is fantastic, well groomed trails through thick Ponderosa Pine trees.

This early morning did a General Aerobic Run on the trails
10 miles. Time, 1:36. Overall Pace, 9:40 minute miles. Out & Back on the Flagstaff Trail System. 7:30 a.m., 30-35 degrees, little wind. Average Heart rate: 144 bpm. Cardiac drift: 149 bpm. Trail running is slower than road running, but heart rate was relatively the same effort. Ankles were a little sore as I'm not used to running on gravel and steep uphills/downhills, but I should be o.k. tomorrow.

Our bowling team, "One Wonders," is currently in FIRST PLACE!! This is the first time our team has reached the top of the Bishop Gorman League standings.

SUMMARY FOR WEEK OF OCTOBER 21-27, 2007

Five more weeks until "2007 New Las Vegas Marathon!" Last week was the third week of a 4-week training block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). I slightly increased my weekly mileage to 94 miles!! 94 miles is my highest weekly mileage ever! Next week is a Recovery Week, but will cut my mileage by less than 20 percent as I'll be approaching my marathon taper in two more weeks (this year I'll be experimenting with a two-week taper rather than my usual three week taper.)

I only lost one pound even though I had ran my highest weekly mileage of 94 miles...next week is Recovery Week and must keep a close eye on my calorie intake.

I did two weight circuit workouts last week, failed on accomplishing three weight sessions. Hopefully next week's Recovery Week will give me more time to strength train.

My morning heart rates have remained a low 39-42 bpm. I was able to sleep 7-8 hours every night last week! Now that the temperatures are cooler in Vegas I don't need to awake so early as to avoid the heat.

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, 21 miles.
Thursday: Doubles: Early AM, 6 miles. Later AM, 7 miles.
Friday: Medium Long Run + Marathon Pace, 12 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 94 miles.

Lazy Recovery Day

Daily Quote: "Stadiums are for spectators. We runners have nature and that is much better." --Juha Vaatainen

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. Calm night, 60 degrees with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 142 bpm. Cardiac drift. 149 bpm. Scary dog at Torrey Pines/Alta, but I must have been scarier as the dog ran away.

Later AM. After sleeping eight hours. Recovery Run. 7 miles. Time, 1:04. Overall Pace, 9:08 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 10:30 a.m. 69 degrees, Sunny skies with 8 mph wind. Average heart rate: 143 bpm. Cardiac drift, 149 bpm. I feel very lazy and didn't do any chores nor errands this morning, just went back to bed and took a two hour nap.

21-Miler!

Daily Quote: "It is a rough road that leads to the heights of greatness." --Seneca

Today is my longest run of the year, a 21-miler!!

Long Run.
21 miles. Time, 3:20. Overall pace, 9:33 minute miles. 9:30 a.m., Sunny 79-80 degrees, Winds calm, SW at 5 mph. Out and back from home to Bonanza/H St that traverses the New Las Vegas Marathon Route. Average heart rate 152 bpm. Cardiac drift 172 bpm. (Note: my maximum heart rate is 191 bpm.)

The weather was fairly warm and ran out of fluids about the 17 mile mark; I had a five dollar bill in my Camelbak zipper pocket and stopped at a K-Store on the intersection of Rancho and Smoke Ranch Road and bought a 32 ounce Lime Gatorade to refill my Camelbak's bladder. Nothing like ice cold Gatorade to quench my thirst! Had plenty of Gatorade left as I only had four more miles, will finish off Camelbak's Gatorade during tomorrow's run. (Note: Gatorade will be at the New Las Vegas Marathon's water stops).

I didn't have the energy to run any marathon pace miles today, but probably unwise to increase BOTH distance and speed at the same time. Next week is a Recovery Week and will slightly decrease my mileage to 18 miles and then will strive to do three marathon pace miles.

Other than a small rash under my right arm (due from the rubbing of Camelbak's backpack style harness) didn't have any aches nor pains.

Back Pain is Gone

Daily Quote: "I had as many doubts as anyone else. Standing on the starting line, we're all cowards."-- Alberto Salazar

The mysterious lower back pain I had during yesterday's Medium-Long Run has disappeared! I'm still puzzled at the cause of the back pain, maybe slept on it wrong, or due from one of my fancy bowling moves, lifting luggage from cab's trunk, or just getting old. Whatever the cause, thankfully it wasn't serious!!

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. 2:20 a.m. Out and back on Lanning Route. Calm night, 59 degrees with 5 mph wind. (Note: my maximum heart rate is 191 bpm) Average heart rate: 141 bpm. Cardiac drift. 144 bpm. I was very cautious and warmed up, stretched, and rubbed lower back, but didn't feel any back pain...where did it go?

Later AM. After sleeping seven hours. Recovery Run. 7 miles. Time, 1:04. Overall Pace, 9:08 minute miles. Out and back on Torrey Pines (partly traverses the New Las Vegas Marathon route.) 11:35 a.m.!! 62 degrees, Sunny skies with 10 mph wind. Average heart rate: 142 bpm. Cardiac drift, 148 bpm.