Intervals, a Change of Pace.

Daily Quote: "Happiness is your dentist telling you it won't hurt and then having him catch his hand in the drill." -- Johnny Carson

I've been taking ibuprofen every four hours since yesterday morning, my jaw feels much better, but don't know how it'll feel once I stop medicating. I'm hoping that the jaw is just sore because I either flossed too vigorously, or chomped down on a popcorn kernel too hard. I hate visiting the dentist and doing everything possible to avoid it.

This morning decided on something totally different for a change, visiting the gym and doing intervals on the treadmill.

9:00 a.m. Intervals. 24 Hour Fitness, Rainbow/Alta location. Life Fitness Treadmill set at a 1% grade. Warmup, 1 mile at 6.0 mph. Intervals, 4 x 1/2 mile at 8.0 mph. Recovery Intervals, 1/4 mile at 6.0 mph. Cooldown, 1 mile at 6.0 mph. Average heart rate, 166 bpm. Cardiac drift, 185 bpm. (note: my maximum heart rate is 190 bpm.)

Nice to know I still have some fast-twitch muscles left! I have maybe two good months of nice morning weather before I'm forced on the treadmill for the duration of summer...perhaps 5k or 10k races before summer?

Thanks for all your supporting comments with my decision on not running the "Labor of Love 50k" race...your thoughts were very helpful. In retrospect I now believe I made the right decision.

Sleepless Night

Daily Quote: "If you're running in the early morning or at night, even at dusk, wear white, yellow, or orange clothes. Also, make sure you have reflective gear on. Although some items (running shoes, jackets) already have reflective pieces on them, it doesn't hurt to add more." --Christine Luff, about.com guide.

Couldn't sleep last night due to sore lower jaw. I've had problems with my jaw since I was eleven years old when my step-father broke it with a heavy steel can during one of his many drunken bouts. The jaw became severely infected in December 2006 and had the jaw bone partially replaced, but now appears to be infected again. Decided to go for an easy run during the early morning hours as to distract myself from the pain. I'll be taking ibuprofen every four hours today and if that doesn't work I'll be calling my dentist tomorrow.

3:00 a.m. Easy Run. 6 miles. Time, 58:22. Overall pace, 9:43 minute miles. Out and back on Torrey Pines Road (traverses the Las Vegas Marathon route). Clear, 57 degrees, wind NNE at 3 mph. Average heart rate, 144 bpm. Cardiac drift, 149 bpm.

I took the normal precautions with running at night by wearing reflective clothing, didn't listen to music, and carried my cell phone just in case. Torrey Pines Road is well lighted and didn't need to carry or wear lights.

I'm going back to bed and hope to sleep a little before work at 12:00 p.m. It's going to be a very long night at work. I now regret taking last Friday off as I may need time off if I need extensive dental surgery again.

Labor of Love 50k Race

I arrived at the designated bus stop at 5:00 a.m. Waited inside the bus for 25 minutes and then was shuttled to the race start. The race was to start at 6:00 a.m., and many of us runners hid inside a rental cargo truck as to stay out of the wind.

The weather was far from ideal as the winds were simply unbelievable, 35 mph with 55+ mph gusts...and I heard that the wind was even worse near the peak of the mountain. I just couldn't wrap my mind around running my very first 50k with a high altitude climb AND with strong winds. I decided sucking in all this blowing dust and dirt wasn't healthy and sadly dropped out of the race. My decision was made easier by my not pre-registering, hence my decision didn't cost me any money.

I feel like such a wimp. Back to the drawing board.

SUMMARY, APRIL 13-19, 2009

Daily Quote: "Don't over-taper your workouts before a big race. Drop 90 percent of your peak workout three weeks from the race date, to 75 percent at two weeks, and to 65 percent the week before." --Marty Jerome

My taper isn't anything like the above quote, as I'm only tapering for two weeks, next week will be around 60 percent just before the race. Realize that I'm not intending to actually "race" the "Labor of Love 50k" as I'm treating this adventure as a learning experience and hope to just finish the race in one piece.

Today is a Recovery Day, as I continue my tapering, only six more days until "The Labor of Love 50k Race"!!

8:45 a.m. Recovery Run. 6 miles. Time, 58:21. Overall pace, 9:43 minute miles. Out and back on Lindell Road. Sunny, 75 degrees, Wind SW at 7 mph. Average heart rate, 142 bpm. Cardiac drift, 149 bpm. (Note: maximum heart rate is 190 bpm.) Body feels loosey-goosey and fancy free...I felt very strong today and seemed to float over the roads rather than running. I have so much energy I may burst.

I'm going to need more sunscreen, this week the temperatures will be in the mid 90's throughout the week. I did get a bit of a sunburn today at the tip of my nose.


SUMMARY, APRIL 13-19, 2009


Last week was a taper week and ran 56 miles. I've continued my running streak and my last day off from running was February 14, 2009. I hope to avoid any diversity that comes my way...I may bundle myself in a cocoon when I'm driving my cab this week!

I'm happy to report that I've returned to doing three weight circuit sessions last week, undoubtedly my reduced mileage is helpful with my weight training. Sadly, no weight training this coming week as to avoid any possible injuries or burnout. Every muscle and joint in my body is going to be well rested before the race.

My body weight is 177 pounds on a six foot frame, which is heavier than I had planned before this race, I had hoped to be <170 pounds. Oh well, I'll do the best with the body that I have, maybe my extra fat will be much needed fuel for a 50k race?

I've been sleeping at least 8 hours daily and several days managed a 20-30 minute nap! My morning heart rates continue to be good, 39-42 bpm.

A short recap of last week's training:
Monday: Recovery Run, 6 miles. Weight Circuit Training.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, plus hills, 9 miles.
Thursday: Recovery Run, 6 miles. Weight Circuit Training.
Friday: General Aerobic Run, 8 miles.
Saturday: Medium Long Run, 15 miles.
Sunday: Recovery Run, 6 miles. Weight Circuit Training.
Total weekly mileage: 56 miles.

Tapering

Daily Quote: "Tapering can be both challenging and fun. It is tough to not run as much because I love to train hard, but it is fun to feel all the extra energy. I often think to myself when I am tapering, 'So this is what it feels like to be a normal person.' During marathon training I am so tired and drained." --Ryan Hall, U.S. Olympic Marathoner who will be running the Boston Marathon this month.

My tapering is coming along well, I'm so full of energy and excitement that I wish my "Labor of Love 50k Race" is this Saturday rather than on April 25th. I'm treating this ultra-marathon training like it's a regular marathon and tapering similar to what I've done in the past, which was somewhat successful, as they say, "...if it's not broke don't fix it."

Good news, yesterday, Checker Cab had given me permission to have the day off on Friday, April 24th, which means I can get a full night sleep before the race!! Everything is falling into place, now if I can just remain injury free when I reach the starting line.

My blog does take second place to my training, hence I haven't been keeping up with my posts. So little time, so much to do. Anyways, since my last post my training has been:
Tuesday, Recovery Run, 6 miles.
Wednesday, General Aerobic Run, plus hills, 9 miles.
Thursday, Recovery Run, 6 miles.
Friday, General Aerobic Run, 8 miles.

Tomorrow I plan on running a 15 miler, which will be my longest run for the week.

SUMMARY, APRIL 6-12, 2009

Daily Quote: "If there is such a thing as the glamorous part of training, then it has to be intervals and tempo work. The long, easy runs are usually dull, and many a runner wants to get a long run over sooner rather than later. Unfortunately, the long, slow miles give you a solid, efficient, aerobic-fuel system that cannot be attained with short runs. Not only this, but jumping into speed work or races too early in a season without first building an aerobic base is the fastest way to get an injury." --Keven Polin, from his article, "10 Classic Mistakes Even Experienced Marathoners Make," Marathon & Beyond Magazine, Mar/Apr 2009, pg 35.

Today is the beginning of my two week taper for the "Labor of Love 50k Race!" Scheduled myself today a very easy Recovery Run as I ran high mileage during the weekend.

8:00 a.m. Recovery Run, 6 miles. Time, 59:22. Overall pace, 9:53 minute miles. Out and back on Alta Road (the main bike route to Red Rock Canyon). Partly Cloudy, warm, 63 degrees, winds SE at 6 mph. Average heart rate, 140 bpm. Cardiac drift, 147 bpm. (Note maximum heart rate is 190 bpm. Body felt surprisingly well considering how I pushed myself hard during the weekend, I didn't even get a blister.

After my run I felt burned out and exhausted, thank goodness I begin my taper this week...just in the nick of time!!


SUMMARY, APRIL 6-12, 2009


Last week ran a total of 73 miles, which is my highest weekly mileage since last November! I've continued my running streak and my last day off from running was February 14, 2009. This week I'll start my two week taper for the "Labor of Love 50k Race."

I only accomplished two weight circuit session this week as I didn't have the time to squeeze it in during the holiday weekend. The next two weeks I'll be tapering my mileage and should have enough time for an additional weight session.

My body weight has jumped to 179 pounds, I know that I ate too much during the holiday weekend, and the family buffet at Ely's was my undoing...will focus on cutting some calories this week.

I was able to sleep 7-8 hours nightly last week and my morning heart rates were good, 39-41 bpm; my heart rates were a little surprising as I upped my mileage substantially and expected my heart to reflect that fact.

A short recap of last week's training:
Monday: Recovery Run, 6 miles. Weight Circuit Training.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Medium-Long Run, 13 miles.
Thursday: Recovery Run, 6 miles. Weight Circuit Training.
Friday: General Recovery Run, 8 miles.
Saturday: Long Run, 22 miles.
Sunday: General Aerobic & Trail Run, 10 miles.
Total weekly mileage: 73 miles.

Red Rock Canyon

Daily Quote: "Club running offers a world of possibility: new races, new distances, new competitors, new teammates, new coaching, new fans, and new terrain. These changes are often what you need to ignite your passion once more." --Michelle Rafferty, from the article, "One Manhattan Girl's Reflections on Joining a Team," Running Times Magazine, May 2009, pg 55.

Yesterday I ran 22 miles and decided today to meetup for my first run with "The Wild Bunch Running Meetup Group" for an easy 13 miles around the Red Rock Canyon Loop. We were to meet at the Red Rock fee station at 8:00 a.m., but nobody was there. I waited for about ten minutes and decided to start off on my own. I saw a trail cutoff from the road called "Calico Basin Trail," and thought what a great day for a trail run. I ran 5 miles out on the trail that was extremely hilly and rocky, a real test on my ankles, decided to run back 5 miles on the paved road to the Visitor Center.

8:10 a.m. Red Rock Canyon. 10 miles (half on trails) Time 1:50. Overall pace, 11:02 minute miles. Partly Cloudy, 49-53 degrees, with winds east at 9 mph. Average heart rate, 149 bpm. Cardiac drift, 155 bpm. Both my ankles are a little sore as my body isn't accustomed to hilly and rocky trails, but should be o.k. tomorrow with consistent icing.

I hope to try and run with the Wild Bunch again. I realize it is Easter and many probably couldn't make it.