Daily Quote: "Everyone knows apples are good for you, but they're not always, well, satisfying. Try eating apple slices with a little bit of peanut butter, which is a great source of healthful fat and protein. Opt for all-natural peanut butter to steer clear of added sugar and hydrogenated oils." --Christine Luff, Running Guide at about.com
I live in Las Vegas and my immediate thought when I read Christine's above quote was Elvis Presley's love for fried peanut butter and banana sandwiches, which is the opposite of the healthy apples and peanut butter. I've never tried peanut butter on apples, doesn't sound that appetizing, but today took a leap and gave the healthy snack a try...I was surprised how good the taste and totally filling...I now have a new healthy snack in my diet arsenal!! Thank you Christine.
2:15 a.m. (after work) Warm-up, 10 minutes on the elliptical machine. 35 minutes on Weight Circuit Training. Cool-down, 10 minutes on the upright stationary cycle. TGIF, I have this weekend to look forward with my wife, it has been a very stressful week and I have this feeling of impending doom.
Slept soundly for eight hours. Morning heart rate: 40 bpm. Decided on a small lunch rather than my normal breakfast, had one of my staples, Lean Pocket's Low-Fat Ham & Cheddar.
11:30 a.m. Medium-Long Run. 16 miles. Time, 2:26. Overall pace, 9:07 minute miles. Out and back on Jones Boulevard to Russell Road and is my first time running this route. Partly Cloudy, 79-84 degrees, winds south at 9 mph. Jones Boulevard is a busy four-lane road and ran mostly on the concrete sidewalk, which is the main reason I've never trained on this route. The change of scenery distracted me so significantly that before I knew it the run was over! It's nice to have "Garfield" (nickname for my Garmin) as I can run anywhere I want and it'll record the data. Ran faster than last Friday with no aches nor pain. I now need to rush to work and grab something to eat once I get in my cab.
Friday, October 3, 2008
Thursday, October 2, 2008
Several Small Meals and Snacks
Daily Quote: "Skinny runners know that it's better to eat several small meals and snacks throughout the day than to eat a huge breakfast, lunch, and dinner. Eating every three to four hours helps stabilize your blood sugar and prevents you from binging in between meals and overeating when you sit down for a meal. Eating mini meals also helps maintain your energy levels throughout the day, so you're more likely to have more energy for exercise." --Christine Luff, Running Guide at about.com
I've been eating every 3-4 hours for several years now and first read about this eating plan from Bill Phillips' book, "Body for Life," that's been on the New York Times Best Seller List for years! When I first tried dieting and exercising I would strive to eat practically nothing during the day, and then at night due to my extreme hunger I would binge on everything in sight, considered myself a failure, and then tried the same vicious cycle the next day. No wonder why I wasn't losing weight, but gaining pounds every week! I'm now in the habit of eating several times a day and know what is my appropriate portion sizes. I'm now 171 pounds on a six foot frame and only six more pounds to lose to reach my racing weight of 165 pounds...doable since I have until December 7th for my marathon.
It's Thursday and time for "Doubles!"
2:15 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 71 degrees, little wind, 6 miles. Time, 59:58. Pace, 9:59 minute miles. Average heart rate: 142 bpm. Cardiac Drift: 145 bpm. Haven't ran this slowly in weeks, I'm still fatigued from yesterday's Tempo Run and gave myself an easier run.
Slept 7 1/2 hours. Morning heart rate was 40 bpm. Ate a quick breakfast of Cheerios, I'm out of fruit and had to eat the cereal plain, need to stop for groceries sometime tomorrow.
11:00 a.m. Recovery Run. 6 miles. Time, 59:00. Out and back on Charleston Boulevard. Warm, 85 degrees with winds north at 5 mph. Isn't Vegas ever going to cool down this fall? Average heart rate: 144 bpm. Cardiac Drift: 148 bpm. Charleston Boulevard is the main route to Red Rock Canyon. I ran the same routes this week, which is already getting a little old...since I own a Garmin don't need to be a slave to any course, will experiment with different routes in the near future.
I'm still stressed about my current employment at Checker Cab Company as the threat of a strike looms. Today is a Special Contract Meeting regarding the company's best and final contract offer. The union meeting will be at the Riviera Hotel & Casino Convention Center held at 6:00 p.m.
Next Monday we'll have a vote at ITPE Union Headquarters to either approve or reject the Company's offer....this will give the members 48 hours PLUS to vote. A vote to reject the company's offer will also authorize my local union to call for a strike when appropriate. What a fine time for a strike! Contract expires every four years and we've been working without a contract since last November, now everything is coming to a head during the country's financial crisis.
I'm torned, as the company is trying to cut our wages by 7% and we're already making less than minimum wage most days as we're paid by commission with no hourly wage nor salary. (I'm currently getting 42% in commission). I can't afford the company's offer, nor can I afford to go on strike, a strike vote might be the final nail in our finances. It's a horrible climate in Vegas to start looking for another job as well.
I've been eating every 3-4 hours for several years now and first read about this eating plan from Bill Phillips' book, "Body for Life," that's been on the New York Times Best Seller List for years! When I first tried dieting and exercising I would strive to eat practically nothing during the day, and then at night due to my extreme hunger I would binge on everything in sight, considered myself a failure, and then tried the same vicious cycle the next day. No wonder why I wasn't losing weight, but gaining pounds every week! I'm now in the habit of eating several times a day and know what is my appropriate portion sizes. I'm now 171 pounds on a six foot frame and only six more pounds to lose to reach my racing weight of 165 pounds...doable since I have until December 7th for my marathon.
It's Thursday and time for "Doubles!"
2:15 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted... Cool, 71 degrees, little wind, 6 miles. Time, 59:58. Pace, 9:59 minute miles. Average heart rate: 142 bpm. Cardiac Drift: 145 bpm. Haven't ran this slowly in weeks, I'm still fatigued from yesterday's Tempo Run and gave myself an easier run.
Slept 7 1/2 hours. Morning heart rate was 40 bpm. Ate a quick breakfast of Cheerios, I'm out of fruit and had to eat the cereal plain, need to stop for groceries sometime tomorrow.
11:00 a.m. Recovery Run. 6 miles. Time, 59:00. Out and back on Charleston Boulevard. Warm, 85 degrees with winds north at 5 mph. Isn't Vegas ever going to cool down this fall? Average heart rate: 144 bpm. Cardiac Drift: 148 bpm. Charleston Boulevard is the main route to Red Rock Canyon. I ran the same routes this week, which is already getting a little old...since I own a Garmin don't need to be a slave to any course, will experiment with different routes in the near future.
I'm still stressed about my current employment at Checker Cab Company as the threat of a strike looms. Today is a Special Contract Meeting regarding the company's best and final contract offer. The union meeting will be at the Riviera Hotel & Casino Convention Center held at 6:00 p.m.
Next Monday we'll have a vote at ITPE Union Headquarters to either approve or reject the Company's offer....this will give the members 48 hours PLUS to vote. A vote to reject the company's offer will also authorize my local union to call for a strike when appropriate. What a fine time for a strike! Contract expires every four years and we've been working without a contract since last November, now everything is coming to a head during the country's financial crisis.
I'm torned, as the company is trying to cut our wages by 7% and we're already making less than minimum wage most days as we're paid by commission with no hourly wage nor salary. (I'm currently getting 42% in commission). I can't afford the company's offer, nor can I afford to go on strike, a strike vote might be the final nail in our finances. It's a horrible climate in Vegas to start looking for another job as well.
Wednesday, October 1, 2008
Increased Tempo Run
Daily Quote: "Nurmi said, 'Success in sport, as in almost anything, comes from devotion. The athlete must make a devotion of his specialty.' Having a challenging but reasonable marathon goal provides you with the necessary object of devotion. Intelligent, thorough preparation for that goal provides the confidence needed to attack that goal. Do the right training, and both your body and your mind will benefit." --Pete Pfitzinger and Scott Douglass, from the book "Advanced Marathoning."
I have finally increased the speed of my Tempo Run today!
9:10 a.m. Tempo Run, 8 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 4 miles at 7.9 mph (7:36 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 166 bpm. Cardiac Drift: 185 bpm. (Note: My maximum heart rate is 190 bpm) Extremely Hard Workout!! The last mile of the tempo was a killer, I was panting, huffing, puffing and swearing at myself under my breath...came within beats of my maximum heart rate. I haven't ran this hard in a very long time, I'm going to stay at this tempo speed for a couple of weeks of adaptation before I increase the speed again.
Nice thing about today's workout, I wasn't thinking at all about the possible strike at Checker Cab Company, my only concern was staying on the treadmill's belt for dear life! I left the gym exhausted, but feeling euphoric...did I really run that fast for that long!?!? I have a jaunt in my step today.
I have finally increased the speed of my Tempo Run today!
9:10 a.m. Tempo Run, 8 miles. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.3 mph (9:31 minute miles). Tempo: 4 miles at 7.9 mph (7:36 minute miles). Cool-down: 2 miles at 6.3 mph. Average heart rate: 166 bpm. Cardiac Drift: 185 bpm. (Note: My maximum heart rate is 190 bpm) Extremely Hard Workout!! The last mile of the tempo was a killer, I was panting, huffing, puffing and swearing at myself under my breath...came within beats of my maximum heart rate. I haven't ran this hard in a very long time, I'm going to stay at this tempo speed for a couple of weeks of adaptation before I increase the speed again.
Nice thing about today's workout, I wasn't thinking at all about the possible strike at Checker Cab Company, my only concern was staying on the treadmill's belt for dear life! I left the gym exhausted, but feeling euphoric...did I really run that fast for that long!?!? I have a jaunt in my step today.
Tuesday, September 30, 2008
Ultra-Marathon Surface
Daily Quote: "One thing I learned over the week-end's marathon on a trail, it's much harder than on paved surface as it takes a lot of concentration for foot placement and you use more muscles, and often little used muscles, for balance. If your ultra runs on trails, I highly suggest some training runs on a similar surface. I also don't think you get the same energy return as you do on pavement." --The Running Bob, his thoughtful comment to my blog yesterday
Bob's excellent suggestion has me wondering! I'm not completely sure what the surface will be for my upcoming ultra-marathon, "The Labor of Love 50k Race," as I have yet to travel to Lovell Mountain to check the route. Today I checked the Calico Racing site for more information, it states:
"The 50K follows the paved Lovell Canyon Road for roughly 11 miles twisting and turning covering rolling and gradually uphill terrain. Just before reaching privately owned Sky Ranch, runners turn left onto the dirt Lovell Summit Road. This section becomes tough as runners climb to the summit at roughly 6805 feet by roughly mile 13. 50K runners continue west of the summit along this same dirt road to their turn around point at mile 15.5. Climbing back up to the summit, runners retrace their steps back along Lovell Summit Road back to the paved Lovell Canyon Road where they return to the finish line. Total paved= 22 miles; Total dirt road= 9 miles. NOTE: IF we have a late snowfall or unusually high precipitation before the race, the dirt road may be too muddy to run, access, and support. IF this is the case, Calico Racing reserves the right to amend the course to ensure everyone's safety. The contingency plan to make up the distance would be to include an out and back section along the paved Lovell Canyon Road. Fingers crossed for Mother Nature to cooperate! 2008 ran the full original course on the dirt road."
So, my current training on paved roads covers most of the surface of the ultra course, but I do need to find some dirt roads to train and at elevation! I also should have plenty of hill training as well...both uphill and downhill.
2:15 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted...I'm a little paranoid about falling again in the dark. Cool, 70 degrees, winds SW at 10 mph. 6 miles. Time, 57:18. Pace, 9:33 minute miles. Average heart rate: 143 bpm. Cardiac Drift: 150 bpm.
Slept 8 hours. Morning heart rate was 43 bpm. Ate a quick breakfast of Cheerios topped with sliced bananas.
11:30 a.m. Recovery Run. 6 miles. Time, 59:00. Out and back on Charleston Boulevard. Warm, 82-83 degrees with winds South at 12 mph. Average heart rate: 141 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon. Waved at many cyclists, about 50 riders, who had a convoy heading to the mountains. I really should ride my own bike more often.
Today I'm not even tired and could have gone farther during the second double...maybe next week I'll increase my second run to eight miles.
Bob's excellent suggestion has me wondering! I'm not completely sure what the surface will be for my upcoming ultra-marathon, "The Labor of Love 50k Race," as I have yet to travel to Lovell Mountain to check the route. Today I checked the Calico Racing site for more information, it states:
"The 50K follows the paved Lovell Canyon Road for roughly 11 miles twisting and turning covering rolling and gradually uphill terrain. Just before reaching privately owned Sky Ranch, runners turn left onto the dirt Lovell Summit Road. This section becomes tough as runners climb to the summit at roughly 6805 feet by roughly mile 13. 50K runners continue west of the summit along this same dirt road to their turn around point at mile 15.5. Climbing back up to the summit, runners retrace their steps back along Lovell Summit Road back to the paved Lovell Canyon Road where they return to the finish line. Total paved= 22 miles; Total dirt road= 9 miles. NOTE: IF we have a late snowfall or unusually high precipitation before the race, the dirt road may be too muddy to run, access, and support. IF this is the case, Calico Racing reserves the right to amend the course to ensure everyone's safety. The contingency plan to make up the distance would be to include an out and back section along the paved Lovell Canyon Road. Fingers crossed for Mother Nature to cooperate! 2008 ran the full original course on the dirt road."
So, my current training on paved roads covers most of the surface of the ultra course, but I do need to find some dirt roads to train and at elevation! I also should have plenty of hill training as well...both uphill and downhill.
2:15 a.m. After work. Recovery Run. Out and back on Decatur Boulevard, which has busier traffic and intersections, but is well lighted...I'm a little paranoid about falling again in the dark. Cool, 70 degrees, winds SW at 10 mph. 6 miles. Time, 57:18. Pace, 9:33 minute miles. Average heart rate: 143 bpm. Cardiac Drift: 150 bpm.
Slept 8 hours. Morning heart rate was 43 bpm. Ate a quick breakfast of Cheerios topped with sliced bananas.
11:30 a.m. Recovery Run. 6 miles. Time, 59:00. Out and back on Charleston Boulevard. Warm, 82-83 degrees with winds South at 12 mph. Average heart rate: 141 bpm. Cardiac Drift: 149 bpm. Charleston Boulevard is the main route to Red Rock Canyon. Waved at many cyclists, about 50 riders, who had a convoy heading to the mountains. I really should ride my own bike more often.
Today I'm not even tired and could have gone farther during the second double...maybe next week I'll increase my second run to eight miles.
Monday, September 29, 2008
Longer Run
Daily Quote: "My experience as a runner and coach indicates that long runs greater than 22 miles take much more out of the body than do runs in the range of 20 to 22 miles. I occasionally included runs of 27 to 30 miles in my marathon preparations and believe that I ran slower in my marathons because of those efforts." --Pete Pfitzinger, from the book "Advanced Marathoning," pg 23.
In my past marathon training my longest run was always 20 miles as I'm pretty slow and the time would exceed over three hours. This fall is different, as I'm not only training for the marathon, but also preparing my body for the vigor's of my first ultra-marathon in April, hence today will be a 21-miler. I'm not sure what will be my longest training run will be this fall, maybe 25 miles, it all depends on how my body reacts and adapts to the training.
8:30 a.m. Long Run. 21 miles. Time, 3:13. Overall pace: 9:11 minute miles. Out and back to Bonanza Road, which consisted of 17.2 miles on the "2008 Las Vegas Marathon" course. Sunny, 79-87 degrees, with little wind. Average heart rate 149 bpm. Cardiac Drift: 157 bpm. My pace should become faster once the fall season gets cooler. Just a small blister on my left pinkie toe, otherwise my body feels pretty good considering the heat and the distance. I'm fairly pleased with my effort today.
Checker Cab Company will be having a meeting this Wednesday as to present the last and final offer of the contract. I'm pretty nervous as the Union has recommended we go on strike as the contract is a 7% decrease in our overall wage. What a time to go on strike with the economy heading into the dumpster, I guess their is no "good" time to go on strike.
In my past marathon training my longest run was always 20 miles as I'm pretty slow and the time would exceed over three hours. This fall is different, as I'm not only training for the marathon, but also preparing my body for the vigor's of my first ultra-marathon in April, hence today will be a 21-miler. I'm not sure what will be my longest training run will be this fall, maybe 25 miles, it all depends on how my body reacts and adapts to the training.
8:30 a.m. Long Run. 21 miles. Time, 3:13. Overall pace: 9:11 minute miles. Out and back to Bonanza Road, which consisted of 17.2 miles on the "2008 Las Vegas Marathon" course. Sunny, 79-87 degrees, with little wind. Average heart rate 149 bpm. Cardiac Drift: 157 bpm. My pace should become faster once the fall season gets cooler. Just a small blister on my left pinkie toe, otherwise my body feels pretty good considering the heat and the distance. I'm fairly pleased with my effort today.
Checker Cab Company will be having a meeting this Wednesday as to present the last and final offer of the contract. I'm pretty nervous as the Union has recommended we go on strike as the contract is a 7% decrease in our overall wage. What a time to go on strike with the economy heading into the dumpster, I guess their is no "good" time to go on strike.
Sunday, September 28, 2008
10 Weeks Until the Marathon
Daily Quote: "Know how much fluid you will need for a long run before you start, and create a plan to ensure you have access to enough. If you will need more fluid than your hydration system will hold, put a five-dollar bill in your pocket and buy a bottle of liquid form a convenience store midway through your route, or return home for a refill." --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"
I've learned the hard way in past years of not carrying enough fluids, nowadays I carry more fluids than I would need as a precaution against dehydration. During long runs I find that drinking a small swallow every two miles works for me, any runs under an hour I'll carry a large bottle of water and drink when thirsty.
Yesterday did my typical six miler on the roads and today ran a General Aerobic Run of ten miles. A nice restful weekend, went to see the movie, "Burn After Reading," which is subtle, dark humor at its best....if you liked "Fargo" you will love "Burn After Reading." Our bowling team, "One Wonders" tonight won two games out of four. Slept late on Saturday and Sunday. Ate well throughout the weekend. Life is good!
SUMMARY FOR SEPTEMBER 22-28, 2008
I have 10 weeks left until the 2008 Las Vegas Marathon! I ran a total of 84 miles, which is the highest weekly mileage this year!! I also completed my transition from the treadmill to the roads, which wasn't easy as Vegas was suffering a small heat wave with daily highs of 104-106 degrees. I'll continue to do speedwork on the treadmill so I can control all the variables, but until next summer most of my runs will be on the roads.
My weight has remained stable at 172 pounds on a six foot frame. My body feels very comfortable at this current weight, but I'm still striving to reach my race weight of 165 pounds. I need to keep a close eye on my consumption of junk food.
Only two weight circuit training sessions this week, and finding it very difficult to maintain weight training as I continue to increase my mileage. Running is my priority, I'll just do my best with the weights.
My sleeping patterns have been erratic, for example, due to Vegas' heat wave I decided to awake early on Friday at 7:00 a.m. with only four hours of sleep, ran 16 miles, than returned to bed for another three hours of sleep. Not exactly a sound way of sleeping! I hope the temperatures will be cooler this week so I can return to my normal sleeping patterns.
A short recap of last week's mileage:
Monday: Long Run, 20 miles.
Tuesday: Doubles, AM: Recovery Run, 6 miles. PM: 6 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, AM: Recovery Run, 6 miles. PM: 6 miles.
Friday: Medium-Long Runs, 16 miles.
Saturday: Recovery Run, 6 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 84 miles.
I've learned the hard way in past years of not carrying enough fluids, nowadays I carry more fluids than I would need as a precaution against dehydration. During long runs I find that drinking a small swallow every two miles works for me, any runs under an hour I'll carry a large bottle of water and drink when thirsty.
Yesterday did my typical six miler on the roads and today ran a General Aerobic Run of ten miles. A nice restful weekend, went to see the movie, "Burn After Reading," which is subtle, dark humor at its best....if you liked "Fargo" you will love "Burn After Reading." Our bowling team, "One Wonders" tonight won two games out of four. Slept late on Saturday and Sunday. Ate well throughout the weekend. Life is good!
SUMMARY FOR SEPTEMBER 22-28, 2008
I have 10 weeks left until the 2008 Las Vegas Marathon! I ran a total of 84 miles, which is the highest weekly mileage this year!! I also completed my transition from the treadmill to the roads, which wasn't easy as Vegas was suffering a small heat wave with daily highs of 104-106 degrees. I'll continue to do speedwork on the treadmill so I can control all the variables, but until next summer most of my runs will be on the roads.
My weight has remained stable at 172 pounds on a six foot frame. My body feels very comfortable at this current weight, but I'm still striving to reach my race weight of 165 pounds. I need to keep a close eye on my consumption of junk food.
Only two weight circuit training sessions this week, and finding it very difficult to maintain weight training as I continue to increase my mileage. Running is my priority, I'll just do my best with the weights.
My sleeping patterns have been erratic, for example, due to Vegas' heat wave I decided to awake early on Friday at 7:00 a.m. with only four hours of sleep, ran 16 miles, than returned to bed for another three hours of sleep. Not exactly a sound way of sleeping! I hope the temperatures will be cooler this week so I can return to my normal sleeping patterns.
A short recap of last week's mileage:
Monday: Long Run, 20 miles.
Tuesday: Doubles, AM: Recovery Run, 6 miles. PM: 6 miles.
Wednesday: Tempo Run, 8 miles.
Thursday: Doubles, AM: Recovery Run, 6 miles. PM: 6 miles.
Friday: Medium-Long Runs, 16 miles.
Saturday: Recovery Run, 6 miles.
Sunday: General Aerobic Run, 10 miles.
Total Weekly Mileage: 84 miles.
Friday, September 26, 2008
Medium-Long Run On the ROADS!
Daily Quote: "Contemplating such numbers made my confidence plummet, so I trained myself not to look too far ahead. Instead, I celebrated each completed marathon as a baby step towards my final destination and looked no farther ahead than the next one--the next baby step. Would I be able to finish all fifty? I had no idea. I thought that I had trained and prepared adequately, but this was largely a step into the unknown. Every morning, I awoke with the same commitment: 'TODAY I will do the best that I can. TODAY I will try my hardest.'" --Dean Karnazes, from his excellent book, "50/50 Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!"
Today is my first Medium-Long Run on the roads and now my transition from the treadmill to the roads is complete! The only run this week on the treadmill was my Tempo Run...I'll continue doing speed work on the treadmill as I can control all the variables.
I decided not to increase my Medium-Long Run from the previous week, but ease into the road run by repeating the distance of 16 miles.
I set my alarm for 7:00 a.m. this morning as Las Vegas is having a heat wave, today will be a high of 106 degrees! I'll only have four hours of sleep, but plan on returning to bed after my run. Morning heart rate: 41 bpm.
7:30 a.m. Medium-Long Run. 16 miles. Time, 2:32. Overall pace: 9:33 minute miles. Out-and-back to North Las Vegas Airport on Carey Road. Warm, Sunny, 74-80 degrees, light breeze. Average Heart Rate: 144 bpm. Cardiac Drift: 151 bpm. Wore my Camelbak, which had a large bladder of 48 ounces, more than enough fluids, although by the end of the run the water was rather warm. No aches nor pain, but could have slathered more suntan lotion as the back of my neck is burned (forgot that spot!)
It's 10:30 a.m. and I'm now returning to bed for three hours. Nighty-night.
Today is my first Medium-Long Run on the roads and now my transition from the treadmill to the roads is complete! The only run this week on the treadmill was my Tempo Run...I'll continue doing speed work on the treadmill as I can control all the variables.
I decided not to increase my Medium-Long Run from the previous week, but ease into the road run by repeating the distance of 16 miles.
I set my alarm for 7:00 a.m. this morning as Las Vegas is having a heat wave, today will be a high of 106 degrees! I'll only have four hours of sleep, but plan on returning to bed after my run. Morning heart rate: 41 bpm.
7:30 a.m. Medium-Long Run. 16 miles. Time, 2:32. Overall pace: 9:33 minute miles. Out-and-back to North Las Vegas Airport on Carey Road. Warm, Sunny, 74-80 degrees, light breeze. Average Heart Rate: 144 bpm. Cardiac Drift: 151 bpm. Wore my Camelbak, which had a large bladder of 48 ounces, more than enough fluids, although by the end of the run the water was rather warm. No aches nor pain, but could have slathered more suntan lotion as the back of my neck is burned (forgot that spot!)
It's 10:30 a.m. and I'm now returning to bed for three hours. Nighty-night.
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