Sweet Recovery Run

Daily Quote:

"If you're running alone and struggling, give yourself a pep talk. Tell yourself that you're not physically tired -- you're just mentally fatigued and you can push through it. Say to things yourself like, 'I'll have some water in five minutes -- that will make me feel better.' If you're doing your longest run ever, remind yourself how proud you'll feel when you're finished."

--Christine Luff, about.com running & jogging guide.

9:30 a.m. 6 miles. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. (Pace, 9:31 minute miles). Average heart rate: 144 bpm. Cardiac Drift 147 bpm. (Note: my maximum heart rate is 190 bpm) My heart rate today was lower than last Tuesday's Recovery Run, which shows I'm adapting well to my training. I'll raise my Recovery Run speed once my average heart rate dips below 140 bpm. My running shoes, New Balance 845, now have 403 miles and I'll need to start shopping for bargains on stability running shoes soon.

After my run, took a 10 minute breather before I started my weight circuit training. Chatted with a personal trainer who wanted me to hire him as to get me buffer, I declined; reasoning to him that I won't be able to afford his services if Checker Cab Company goes on strike. (Don't you hate getting cornered by a personal trainer's sale pitch?) I did 35 minutes lifting weights and finally accomplished 2 sets, 15 reps on the Roman Chair without getting nauseous!

I need to leave for work earlier today as to stop at the the Union office to receive my copy of Checker Cab's latest contract offer. Checker Cab drivers have been without a contract since December and we'll be having a contract vote next week. I've been thinking for weeks about how difficult it's going to be financially for us if we go on strike.

Longer Tempo Run

Daily Quote:
You know you're an Ultrarunner if:
1) Your wife tries to introduce you to your three children and you reply "Three?"
2) You spend more time in the drug section than the food section of the local market.
3) You wonder why they don't make all running socks a dusty brown color.
4) You have more dirt on your shoes than in your garden.
5) You think that flagel and ibuprofen belong on the breakfast table.
6) You get more phone calls at 5:00 AM than at 5:00 PM.
7) You don't recognize your friends with their clothes on.
8) You have more buckles than belts.
9) You postpone your wedding because it will interfere with your training.
10) You keep mistaking your boss for Norm Klein.
--Gene Thibeault

What a difference a day makes, my morning heart rate is 40 bpm, I feel upbeat, and eager to start running on the treadmill!

10:15 a.m. Life Fitness Treadmill set at a 1% grade. Total Distance: 7 miles. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 4 miles at 7.6 mph (7:54 minute miles). Cool-down: 1 mile at 6.3 mph. Average heart rate: 155 bpm. Cardiac Drift: 173 bpm. (Note: My maximum heart rate is 190 bpm) My tempo run's mileage increased to 4 miles today and body felt very strong with no aches nor pain. I'm considering on increasing my tempo run's speed to 7.7 mph (7:48 minute miles) next week, which is close to my 10k racing speed. I listened to "Cure" during my run, thanks Lisa for suggesting my listening to them many years ago!

Slept Late

Daily Quote:

“You hear a lot of comments about, “He makes it look easy,’ or ‘His face shows no effort…’ Come look at my face in January when I’m trail-running in Texas and I’m hurting like a dog. It’s an ugly face. But I’d rather have the face then and feel good here. It’s called sacrifice.”

-- Lance Armstrong

I slept late this morning, not awaking until 11:30 a.m., I must still be exhausted from yesterday's Long Run.

Today is an easy Recovery Run. 12:00 p.m. 6 miles. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. (Pace, 9:31 minute miles). Average heart rate: 147 bpm. Cardiac Drift 150 bpm. (Note: my maximum heart rate is 190 bpm) Heart rate is a little high for a Recovery Run and I did feel tired and worn out after my run. I then dragged my sorry self to the weights for my usual 30 minutes of torture doing weight circuit training. I don't have enough time to take my beloved nap before work, just a quick bite to eat and I'm off to my cab....

Official Long Run

Daily Quote:

"A long run is any run of 17 miles or longer. The intention of long runs is (obviously) to improve your endurance in preparation for the marathon's 26.2 miles. To gain the most from your long runs, do them at the correct intensity. Long runs shouldn't be slow jogs during which you just accumulate time on your feet. The most beneficial intensity range for your long runs is 10 to 20 percent slower than your goal marathon pace."

--Pete Pfitzinger and Scott Douglas, from their book, "Advanced Marathoning."

Today as according to the above quote is my first "official" long run since running the 2008 Boston Marathon. My marathon goal pace for the Las Vegas Marathon will be 8:00 minute miles...hence, the early part of my long runs (20% slower than goal pace) should be 9:36 minute miles (or 6.3 mph on the treadmill). The latter part of my long runs (10% slower than goal pace) should be 8:48 minute miles (or 6.8 mph on the treadmill). I'll be running close to the recommended paces, but will eventually be adding marathon pace (8:00 minute miles) when I'm within ten weeks to the Las Vegas Marathon date.

I went to bed earlier than normal with my wife as she has to awake earlier to train a new employee at her work, therefore I awoke earlier too!

8:15 a.m. Long Run, Progressive. 17 miles. Life Fitness Treadmill set at a 1% grade. 4 miles at 6.3 mph, 4 miles at 6.4 mph, 4 miles at 6.5 mph, 4 miles at 6.6 mph, and last mile at 6.7 mph. Average heart rate: 149 bpm. Cardiac Drift 155 bpm. I'll eventually reach 10% slower than marathon pace in my upcoming Long Runs as I gradually increase my mileage. Body felt very strong, no aches nor pain, but the last mile was mentally tough as I was getting bored out of my mind! Listened to the CD "Phil Collins Greatest Hits," which has a beat that's way too slow...I need more upbeat music!

Since I finished my long run sooner than usual, I was able to catch up on reading my fellow runner's blogs. I now have over 40 blogs that I've subscribed as feeds...thankfully most don't post regularly or I wouldn't have time to run!

SUMMARY, JULY 21-27

Daily Quote:

"Time on your feet. You need to adapt to spending long periods of time on your feet and moving forward. Longer runs (>4 hrs.) can be broken up with walking breaks. In fact, learning to walk and then run again is a key to success in ultra-marathons."

--Neil L. Cook, BS, MS, Med

Today is a General Aerobic Run. 10:00 a.m. 7 miles. Life Fitness Treadmill set at a 1% grade. 3 miles at 6.3 mph (Pace, 9:31 minute miles) and last four miles at 6.4 mph (Pace, 9:22 minute miles). Average heart rate: 144 bpm. Cardiac drift: 148 bpm. (Note: my maximum heart is 190 bpm). Normally Sunday would be an easy Recovery Run as to fully recover from Friday's Medium-Long Run, but felt very energetic and had no problems running a tad longer today. I hope today's run doesn't effect my Long Run tomorrow.

SUMMARY FOR WEEK OF JULY 21-27, 2008

Finished first week of my four week training block (I'll increase mileage for three weeks then the fourth week is a recovery week) and ran a total of 60 miles. This is my highest mileage weekly mileage this year! What a difference my previous Recovery Week has made to my energy and attitude...now if I can maintain this energy for the next two weeks.

My weight has remained the same, 176 pounds on a six foot frame, but my pants do feel a little looser. I believe that my weight lifting is keeping my weight stable and body tighter. Nevertheless, I still plan on reaching 165 pounds for the 2008 Las Vegas Marathon.

I accomplished three sessions of weight circuit training last week and plan on doing three sessions again this coming week. I've added the exercise "Roman Chair" to my routine.

Friday night I was only able to get four hours of sleep due to the Oldsmobile having a flat tire and having to awake early to take the car to the tire store, but the rest of the week managed to sleep 7-8 hours. My morning heart rates have remained stable around 39-41 bpm.

A short recap of last week's runs:
Monday: Medium-Long Run, 16 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Tempo Run, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 13 miles.
Saturday: Recovery Run, 6 miles.
Sunday: General Aerobic Run, 7 miles.
Total Weekly Mileage: 60 miles.

Long Term Goal

Daily Quote:

Before you begin training for an ultra, you need to have at least 3 consistent years of running experience. You should also have completed at least 3 marathons. Your marathon finishing times aren't important. Next, select a race and set a personal goal. Your goal may be just finishing the distance, completing the distance within a certain time, or racing to finish in the top ten. Unless you're a very experienced marathoner, your goal should be just to finish.

--By Neil L. Cook, BS, MS, Med

My long term goal is to finish my very first ultramarathon next year, which will be the "Labor of Love 50k Race" on April 26, 2009. I will have no time goals for my first ultramarathon. I've completed eight "Las Vegas Marathons" in a row and also ran the 2008 Boston Marathon. I've accomplished my previous goals of getting a Boston Qualifier (twice) and running the Boston Marathon this year...I now feel the need for something more challenging and bigger, hence I've decided on running a ultramarathon. My finishing this goal may result in running longer and harder ultramarathons in the future.

10:30 a.m. Recovery Run, 6 miles. Life Fitness Treadmill set at a 1% grade. All six miles at 6.3 mph. (Pace, 9:31 minute miles). Average heart rate: 144 bpm. Cardiac Drift 149 bpm. (Note: my maximum heart rate is 190 bpm) I finished the run feeling invigorated and sweaty, had to change into a dry t-shirt before doing weights.

After my run accomplished my Weight Circuit Training that lasted about 35 minutes. I'm doing better on the Roman Chair, 2 sets, 10 reps, and hope to add more reps next time.

Flat Tire

Daily Quote:

"Why Do An Ultra-Marathon? For some it's the challenge of going even longer. For others it's the challenge discovering personal limits, then breaking them. And others have mastered the marathon and need bigger more challenging events. Whatever your reason for embarking on this grueling challenge…you're certain to learn two things about yourself: #1) Your level of commitment to running, and #2) Your personal limits…both mental and physical."

--Neil L. Cook, BS, MS, Med

Last night after work discovered my 1996 Oldsmobile Cutlass had a flat tire! Wasn't too surprised as I haven't had new tires since 2001. Once I changed to a donut tire lost valuable time getting home from work. Went to bed, awoke and went to "Big O Tire" store and purchased two tires, one to replaced the flat and one to balance the rear (they no longer make the model for those 2001 tires), frustrating as I lost more time. I then hustled myself to the gym to complete today's workout.

11:45 a.m. Medium-Long Run. 13 miles. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.3 mph (Pace: 9:31 minute miles) and last 7 miles at 6.4 mph (9:22 minute miles). Average heart rate: 146 bpm. Cardiac drift: 153 bpm. (Note: my maximum heart is 190 bpm). Next week I should increase my speed a little as my body has adjusted well to this effort.

I had to leave the gym directly to work as the flat tire consumed most of my time.