Daily Quote: "In the past, automobiles shared the road with runners on some portions of the course. And in others there were zones where drivers could cross. For those ready to complain, Swift said, 'Half a day out of our year is not the end of the world.'" --Ron Swift, Las Vegas Review Journal, December 1, 2007.
Today is a Recovery Run + Speed
5 miles. Time, 45 minutes. Overall pace, 9:00 minute miles. 8:30 a.m. Out and back to Burlwood and Torrey Pines that partially traverses the marathon route. Cloudy, 50 degrees, wind SW at 8 mph, plus rain!! Ran 8 x 100 meter strides after the first mile with 2 minutes easy running between strides. During the last two miles caught pouring rain and am happy to say that my Garmin still worked perfectly! Average heart rate: 152 bpm. Cardiac Drift: 174 bpm. (note, my maximum heart rate is 191 bpm)This is my last training run before the marathon!! I'm so nervous about Sunday I already have butterflies and a headache.
After my run visited the "Zappos.com Las Vegas Marathon Quality of Life Expo" and to pick up my bib number (bib number is #811) Now that Zappos is the new sponsor, the expo is HUGE! I love race expos, it's a little like Halloween and Christmas combined! Walked among the many booths with products especially for runners (and odd booths like the Metro Police recruiting station) with many free handouts, I felt like saying "trick or treat" throughout the gimme Expo tour! I bought several items at fantastic prices, a long sleeve coolmax singlet for $10, small bags of Sport beans for .99 cents, two pairs of coolmax socks for $4.99, and last, but not least, a pair of ASICS GT 2120 for $39.99!!! It's already Christmas for me!
The all important weather forecast is,
Tonight:
Mostly clear. Lows in the lower 40s. Southwest wind 10 to 15 mph. Gusts up to 25 mph in the evening...with locally stronger gusts possible in the western foothills.
Sunday:
Sunny. Highs in the mid 50s. Light wind.
Tomorrow I won't be posting on this blog as I'll be entertaining the wife and spending most of the day relaxing. I should have my marathon report finished on Monday.
Friday, November 30, 2007
Thursday, November 29, 2007
Recover & Relax
Daily Quote: "Channel your energy. Focus." --Carl Lewis
Only two more days until "2007 New Las Vegas Marathon" and it's getting tough to stay relaxed and positive. I'm as prepared as I'll ever be, will strive to be as rested and fit once I reach that starting line. Tomorrow I'll be picking up my race packet at Mandalay Bay around 11:00 a.m. and have fun exploring the race's Expo!
Today is a short and easy Recovery Run.
5 miles. Time, 48 minutes. Overall Pace, 9:36 minute miles. Out and back to Lanning. 9:00 a.m. Partly Cloudy, 48 degrees, south wind around 10 mph. Average heart rate: 144 bpm. Cardiac Drift: 148 bpm. (note: my maximum heart rate is 191 bpm) I felt very antsy during run, wanted to pick up pace, but kept reigning myself back to an easy recovery pace. Body feels very strong and ready!!
Current extended weather forecast for this Sunday: Sunny & Clear, high of 58 with an overnight low of 42! Sounds perfect, but nothing in the paper mentions the forecast for wind.
Only two more days until "2007 New Las Vegas Marathon" and it's getting tough to stay relaxed and positive. I'm as prepared as I'll ever be, will strive to be as rested and fit once I reach that starting line. Tomorrow I'll be picking up my race packet at Mandalay Bay around 11:00 a.m. and have fun exploring the race's Expo!
Today is a short and easy Recovery Run.
5 miles. Time, 48 minutes. Overall Pace, 9:36 minute miles. Out and back to Lanning. 9:00 a.m. Partly Cloudy, 48 degrees, south wind around 10 mph. Average heart rate: 144 bpm. Cardiac Drift: 148 bpm. (note: my maximum heart rate is 191 bpm) I felt very antsy during run, wanted to pick up pace, but kept reigning myself back to an easy recovery pace. Body feels very strong and ready!!
Current extended weather forecast for this Sunday: Sunny & Clear, high of 58 with an overnight low of 42! Sounds perfect, but nothing in the paper mentions the forecast for wind.
Wednesday, November 28, 2007
Marathon Dress Rehearsal
Daily Quote: "Marathon week is all easy recovery with the exception of Wednesday. Wednesday is a dress rehearsal for the marathon. Wear the shoes, socks, shorts, and so on that you'll wear in the marathon. This is your last chance to check that everything is right for the race." --Pfitzinger/Douglas, "Advanced Marathoning," pp 79-80.
Today is my dress rehearsal! I'll be wearing my usual racing shoes, the lightweight trainers, "ASICS GEL-DS Trainer," and I'm a little concerned the shoes are too lightweight since I'm now 171 pounds. My marathon socks are GIZMO Coolmax socks that will keep my feet nice and dry. My favorite racing shorts are the longer NIKE shorts that have front pockets for my "Sport Beans." I'll also be wearing a black NIKE singlet and during the early miles a throwaway blue turtleneck sweater.
Dress Rehearsal.
7 miles. Time, 59 minutes. Overall pace, 8:25 minute miles. 9:30 a.m. Out and back on southbound Torrey Pines Road that partially covers the marathon course. The last three miles at marathon pace of 8:00 minute miles. 47 degrees, Partly cloudy, Winds north 10 to 15 mph. Average heart rate: 149 bpm. Cardiac Drift: 163 bpm. (note: average heart rate is 191 bpm.) My left ankle is a little sore, but should be o.k. during the race as the rest of the week is very easy with plenty of time of pampering my body.
Today is my dress rehearsal! I'll be wearing my usual racing shoes, the lightweight trainers, "ASICS GEL-DS Trainer," and I'm a little concerned the shoes are too lightweight since I'm now 171 pounds. My marathon socks are GIZMO Coolmax socks that will keep my feet nice and dry. My favorite racing shorts are the longer NIKE shorts that have front pockets for my "Sport Beans." I'll also be wearing a black NIKE singlet and during the early miles a throwaway blue turtleneck sweater.
Dress Rehearsal.
7 miles. Time, 59 minutes. Overall pace, 8:25 minute miles. 9:30 a.m. Out and back on southbound Torrey Pines Road that partially covers the marathon course. The last three miles at marathon pace of 8:00 minute miles. 47 degrees, Partly cloudy, Winds north 10 to 15 mph. Average heart rate: 149 bpm. Cardiac Drift: 163 bpm. (note: average heart rate is 191 bpm.) My left ankle is a little sore, but should be o.k. during the race as the rest of the week is very easy with plenty of time of pampering my body.
Tuesday, November 27, 2007
Checker Cab Shift Bid
Daily Quote: And this long-distance running lark is the best of all, because it makes me think so good that I learn things even better than when I'm on my bed at night." --Alan Sillitoe, "The Loneliness of the Long-distance Runner."
Today is "Shift Bid!" Every six months I have to arrive at Checker Cab Company as to bid on the following, shift, days-off, and cab. Shift bids start at 6:00 a.m. (again, I only managed two hours of sleep!!) and had bid on the exact same shift (2 pm - 2 am) same days off (Saturday and Sunday) and the same cab (Cab 3925, 2007 Ford Crown Victoria). The only thing that's different this bid is my new seniority number, I WAS #38, but now my seniority number #36! This means out of 845 Checker Cab drivers I'm ranked 36, which is due to my 17 years of driving for Checker Cab Company. Discovered from the Day Supervisor that the two missing drivers above me had died from heart attacks. Yup, when the seniority numbers gets this low you'll either leave the company by retirement or a pine box.
Today is a easy recovery/taper run.
5 miles. Time, 47 minutes. Pace: 9:24 minute miles. Out and back on Torrey Pines, which is part of the "2007 New Las Vegas Marathon" course. Time 10:00 a.m. Partly Cloudy, 55 degrees, Wind NNE at 12 mph. Average heart rate 144 bpm. Cardiac Drift: 149 bpm. Felt tired after shift bid and breakfast, therefore just an easy five miler today. Taking a long nap before work. I'm so very tired.
Today is "Shift Bid!" Every six months I have to arrive at Checker Cab Company as to bid on the following, shift, days-off, and cab. Shift bids start at 6:00 a.m. (again, I only managed two hours of sleep!!) and had bid on the exact same shift (2 pm - 2 am) same days off (Saturday and Sunday) and the same cab (Cab 3925, 2007 Ford Crown Victoria). The only thing that's different this bid is my new seniority number, I WAS #38, but now my seniority number #36! This means out of 845 Checker Cab drivers I'm ranked 36, which is due to my 17 years of driving for Checker Cab Company. Discovered from the Day Supervisor that the two missing drivers above me had died from heart attacks. Yup, when the seniority numbers gets this low you'll either leave the company by retirement or a pine box.
Today is a easy recovery/taper run.
5 miles. Time, 47 minutes. Pace: 9:24 minute miles. Out and back on Torrey Pines, which is part of the "2007 New Las Vegas Marathon" course. Time 10:00 a.m. Partly Cloudy, 55 degrees, Wind NNE at 12 mph. Average heart rate 144 bpm. Cardiac Drift: 149 bpm. Felt tired after shift bid and breakfast, therefore just an easy five miler today. Taking a long nap before work. I'm so very tired.
Monday, November 26, 2007
Extended Weather Forecast
Daily Quote: "Weather forecast for tonight: dark." -- George Carlin
The extended weather forecast for the upcoming "2007 New Las Vegas Marathon" next Sunday is: Sunny with a high of 60 degrees and a overnight low of 48 degrees, perfect running weather, although no word yet on what wind we'll be facing. Needless to say, anything can happen weather-wise in the next six days.
Today is a Taper/Recovery Run.
6 miles. Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back on Lanning Road. 9:30 a.m., Partly Cloudy, 53 degrees with 10 mph wind. Average heart rate: 139 bpm. Cardiac drift: 145 bpm. I keep getting all these small pains, lower back, left ankle, right knee, etc. that I keep mentally blowing out of proportion, undoubtedly due to my anxiety for high performance in the upcoming marathon.
The extended weather forecast for the upcoming "2007 New Las Vegas Marathon" next Sunday is: Sunny with a high of 60 degrees and a overnight low of 48 degrees, perfect running weather, although no word yet on what wind we'll be facing. Needless to say, anything can happen weather-wise in the next six days.
Today is a Taper/Recovery Run.
6 miles. Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back on Lanning Road. 9:30 a.m., Partly Cloudy, 53 degrees with 10 mph wind. Average heart rate: 139 bpm. Cardiac drift: 145 bpm. I keep getting all these small pains, lower back, left ankle, right knee, etc. that I keep mentally blowing out of proportion, undoubtedly due to my anxiety for high performance in the upcoming marathon.
Sunday, November 25, 2007
SUMMARY, WEEK 47
Daily Quote: "I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." -- Mike Fanelli
Busy weekend!! Yesterday helped Lisa move her belongings, about a dozen large boxes, from our garage to her home. THEN, ran an easy 13 miler to complete my last Medium Long Run before the "2007 New Las Vegas Marathon."
This morning was a Recovery Run.
6 miles. Time, 57 minutes. Overall pace, 9:30 minute miles. Out and back on Lanning Road. 8:30 a.m. Partly Cloudy, 48 degrees, light wind. Average heart rate: 140 bpm. Cardiac drift: 148 bpm. My left ankle is still sore from yesterday's run and a little concerned, but with tender loving care and this upcoming easy taper week, I should be o.k.
SUMMARY FOR WEEK OF NOVEMBER 18-24, 2007
One more week until the "2007 Las Vegas Marathon!" Last week was a marathon taper week and ran a total of 53 miles. I need to totally focus on getting more recovery and rest on this upcoming week before the marathon.
I'm currently 171 pounds on a six foot frame and have gained two pounds since last week, undoubtedly due to my Thanksgiving feasting. I'm now three pounds heavier than my marathon race weight of last year. It would be unwise to strive to lose weight during the last week of tapering, but crazier if I continue to gain weight, therefore my goal is not to gain anymore weight this week.
I did accomplish three weight circuit sessions last week, but during the last week before the marathon I'm planning on not doing any weights as to totally recover.
My morning heart rates have continued to be low, 39-43 bpm. I was able to sleep 7-8 hours every night!
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run + Speed, 8 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Intervals, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: Medium Long Run, 13 miles.
Total weekly mileage: 53 miles.
Busy weekend!! Yesterday helped Lisa move her belongings, about a dozen large boxes, from our garage to her home. THEN, ran an easy 13 miler to complete my last Medium Long Run before the "2007 New Las Vegas Marathon."
This morning was a Recovery Run.
6 miles. Time, 57 minutes. Overall pace, 9:30 minute miles. Out and back on Lanning Road. 8:30 a.m. Partly Cloudy, 48 degrees, light wind. Average heart rate: 140 bpm. Cardiac drift: 148 bpm. My left ankle is still sore from yesterday's run and a little concerned, but with tender loving care and this upcoming easy taper week, I should be o.k.
SUMMARY FOR WEEK OF NOVEMBER 18-24, 2007
One more week until the "2007 Las Vegas Marathon!" Last week was a marathon taper week and ran a total of 53 miles. I need to totally focus on getting more recovery and rest on this upcoming week before the marathon.
I'm currently 171 pounds on a six foot frame and have gained two pounds since last week, undoubtedly due to my Thanksgiving feasting. I'm now three pounds heavier than my marathon race weight of last year. It would be unwise to strive to lose weight during the last week of tapering, but crazier if I continue to gain weight, therefore my goal is not to gain anymore weight this week.
I did accomplish three weight circuit sessions last week, but during the last week before the marathon I'm planning on not doing any weights as to totally recover.
My morning heart rates have continued to be low, 39-43 bpm. I was able to sleep 7-8 hours every night!
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run + Speed, 8 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Intervals, 8 miles.
Friday: Recovery Run, 6 miles.
Saturday: Medium Long Run, 13 miles.
Total weekly mileage: 53 miles.
Friday, November 23, 2007
Holiday Weight Gain
Daily Quote: "We all have a mental disconnect of how we look and what our health risk is for any given weight." --Madelyn H. Fernstrom, "The Runner's Diet," pg 15.
I took a peek at the weight scale this morning and was alarmed that I had gained two pounds this week, I'm now 171 pounds on a six foot frame. I'm three pounds heavier than the marathon last year. The last "New Las Vegas Marathon" was on December 10th 2006, this year the marathon is on December 2nd, which means I have eight days less to lose the extra holiday weight! I've resigned myself that I'll be heavier this upcoming marathon, but resolve I'll be much lighter for the "2008 Boston Marathon!!"
Today is a Recovery Run.
6 miles, Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back to Sun Coast Hotel and Casino, 9:30 a.m., Sunny, 52 degrees, North wind around 15 mph with gusts to around 35 mph! Average heart rate: 142. Cardiac Drift, 151 bpm. (Note: my maximum heart rate is 191 bpm.) I hope this wind gets stronger tomorrow as to blow itself totally out before the marathon on December 2nd!!
I took a peek at the weight scale this morning and was alarmed that I had gained two pounds this week, I'm now 171 pounds on a six foot frame. I'm three pounds heavier than the marathon last year. The last "New Las Vegas Marathon" was on December 10th 2006, this year the marathon is on December 2nd, which means I have eight days less to lose the extra holiday weight! I've resigned myself that I'll be heavier this upcoming marathon, but resolve I'll be much lighter for the "2008 Boston Marathon!!"
Today is a Recovery Run.
6 miles, Time, 58 minutes. Overall pace, 9:40 minute miles. Out and back to Sun Coast Hotel and Casino, 9:30 a.m., Sunny, 52 degrees, North wind around 15 mph with gusts to around 35 mph! Average heart rate: 142. Cardiac Drift, 151 bpm. (Note: my maximum heart rate is 191 bpm.) I hope this wind gets stronger tomorrow as to blow itself totally out before the marathon on December 2nd!!
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