Same Hill Program

Daily Quote: "I'd learn that iskiate is otherwise known as chia-fresca --"chilly chia." It's brewed up by dissolving chia seeds in water with a little sugar and a squirt of lime. In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone. As tiny as those seeds are, they're superpacked with omega-3s, omega-6s, protein, calcium, iron, zinc, fiber, and antioxidants. If you had to pick just one desert-island food you couldn't do much better than chia, at least if you were interested in building muscle, lowering cholesterol, and reducing your risk of heart disease; after a few months on the chia diet, you could probably swim home." --From the book " "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.", by Christopher McDougall.

I wonder if I can find chia seeds at my local specialty food store? I highly recommend the book, "Born to Run" as it's simply the best book you'll ever read about distance running; if this book doesn't motivate you to get out the door and run nothing will.

Today my plan is to run a hill program on the gym's treadmill, which challenges me with intervals of multiple hills and valleys with each hill becoming progressively more difficult. Since this is a taper/cut-back week for my 5k race this upcoming Saturday I've determined to run the exact hill program as last week. This Wednesday I'll cut back my long run from 15 miles to 12 miles and also reduce my recovery runs this week as well.

8:30 a.m. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.2 mph (9:40 minute miles) for 6 miles. Time, 58:00 minutes. Average heart rate, 160 bpm. Cardiac drift, 171 bpm. (Note: my maximum heart rate is 190 bpm)

Same workout as last week, but my heart rates are a tad lower! I'm adapting well to hill training and next week I'll increase the treadmill's speed to 6.3 mph. I'm ecstatic that my right ankle didn't complain during the uphills as in the past my ankle always aches...a great sign of improvement! One word for the feeling after my run is "euphoric."

SUMMARY, JUNE 22-28, 2009

Daily Quote: "Think Easy, Light, Smooth, and Fast. You start with easy, because if that's all you get, that's not so bad. Then work on light. Make it effortless, like you don't give a shit how high the hill is or how far you've got to go. When you've practiced that so long that you forget you're practicing, you work on making it smoooooth. You won't have to worry about the last one -- you get those three, and you'll be fast." --Caballo Blanco showing Christopher McDougall how to run rocky trails through hills. From the book " "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.", by Christopher McDougall.

I highly recommend the book, "Born to Run," and can't rave enough about it! If you're interested in the history of distance running, magnificent runners in North Mexico, or how to improve your own running and creating a new "joy" of spirit, this book is for you!!

Today is a easy recovery run as it's a day after the interval workout and tomorrow is my hill program. Only six more days until my race, "9th Annual 4th of July 5K Blast"! I awoke early as to avoid the Vegas heat, but was still warm at 6:00 a.m. After my race next weekend I'll be back on the treadmill for the duration of the summer.

6:00 a.m. Recovery Run. 6 miles. Time, 58:45. Overall pace, 9:47 minute miles. Out and back on Jones Blvd. Partly Cloudy, 82 degrees, winds SSW at 4 mph. Average heart rate, 143 bpm. Cardiac drift, 147 bpm. Carried small bottle of Gatorade (Now marketed simply as "G"), which I downed within 30 minutes. Body isn't sore at all from yesterday's interval program and I'm full of confidence for Saturday's race.

SUMMARY, JUNE 22-28, 2009

Last week ran a total of 48 miles and continued my running streak...the last day I didn't run was February 14th. Next week will be a cut-back week as I taper for the race on Saturday, "The 9th Annual 4th of July 5k Blast."

I continued to complete three weight circuit training sessions last week. Finding time to lift weights has been difficult, but due to reduced mileage for my upcoming taper this week it should be easier to squeeze in the weight sessions.

I lost one pound last and I'm currently 178 pounds on a six foot frame. My goal is still to reach my racing weight of 170 pounds for the 2009 Rock n' Roll Las Vegas Marathon, which shouldn't be a problem to achieve once I start my base building after Saturday's 5k race.

I'm happy to report that my sleeping patterns have returned to normal and I'm now sleeping 7-8 hours nightly. My morning heart rates have returned to approximately 38-41 bpm.

A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Long Run, 15 miles.
Thursday: Recovery Run, 5 miles. Weight Circuit Training.
Friday: Recovery Run, 5 miles.
Saturday: Intervals, 6 miles.
Sunday: Recovery Run, 6 miles.
Total weekly mileage: 48 miles.

Last Intervals Before 5k Race

Daily Quote: "Full of incredible characters, amazing athletic achievements, cutting-edge science, and, most of all pure inspiration, 'Born to Run' is an epic adventure that began with one simple question: Why does my foot hurt? In search of an answer, Christopher McDougall sets off to find a tribe of the world's greatest distance runners and learn their secrets, and in the process shows us that everything we thought we knew about running is wrong." --Book jacket on Christopher McDougall's book, "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen."

Yesterday visited the library and checked out the above book, "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen (Call Number: F1221 .T25 M42 2009b) and it's a real page turner...already have read half the book during Friday's work shift! I'll give a few more insights of the book during this upcoming week.

My main purpose of visiting the library was to check out some more music CD's for my upcoming treadmill training. I thrive to listen to music I've never heard before and I checked out the following music:

• The Corrs, "Home."
• JJ CALE, "Roll On."
• Cat Power, "Jukebox."

The last two days were Recovery Runs from Wednesday's long run, and now prepared to run my last interval workout before the race, "9th Annual 4th of July 5K Blast", which is only one week away!

8:00 a.m. 6 miles. Life Fitness Treadmill set at a 1% grade. Warmup: 1.5 mile at 6.0 mph (10 minute mile pace). Intervals: 6 x .50 mile at 8.3 mph (7:13 minute per mile pace). Jog Intervals: .25 mile at 6.0 mph. Cooldown: 1.75 mile at 6.0 mph. Average heart rate 160 bpm. Cardiac drift: 186 bpm. (Note, my maximum heart rate is 190 bpm) Shoes: ASICS DS Trainers.

It has been a long time since I pushed myself so hard! I was huffing and puffing during the fifth interval and wasn't so sure about starting the sixth interval as during the recovery jog my heart rate was only down to 171 bpm...pushed myself and was thrilled with what I had accomplished! My body feels great, no aches nor pain and right ankle feels 100% I'm now prepared and very eager for my upcoming 5k race!

Easy Long Run

Daily Quote: "Long runs employ extended efforts at easy to moderately hard effort levels to build the bodily infrastructure that the aerobic system needs to work efficiently and extensively. Specifically, long runs increase muscle glycogen storage, resistance t running-related muscle damage and pain, and fat-burning efficiency." --Brad Hudson and Matt Fitzgerald in their excellent book, "Run faster from the 5k to the marathon: how to be your own best coach."

Yesterday was a 5 mile recovery run on the roads with 91 degree temperatures! Now I'm ready for my weekly long run on the treadmill. Today's long run will be a 15 miler, but run at a very easy pace of ten minute miles due to three harder workouts this week. This week is a tough training week, but I keep reminding myself that next week I'll be tapering for the "9th Annual 4th of July 5K Blast" and then I can relax my training.

8:30 a.m. Long Run. 15 miles. Time 2:30. Overall pace, 10 minute miles. Life Fitness Treadmill set at a 1% grade and 6.0 mph. Average heart rate: 140 bpm. Cardiac Drift 146 bpm. (Note: my maximum heart rate is 190 bpm) A very easy run with heart rates lower than normal, after my 5k race I'll be bumping up my long runs with progression speed at the end of the run. Right ankle feels great, no aches nor pain.

I'm going to visit the library tomorrow for more CD music as my current selection is getting boring. Libraries are no longer just for books!! The West Charleston Branch of the Clark County Library District has video movies, CD music, and internet terminals, running magazines etc. The only problem I have with the local library is remembering to leave before work!!

SUMMARY, JUNE 15-21, 2009

Daily Quote: "The beauty of the 5K is that it takes all comers. It's the perfect introductory distance for novice racers, as well as a challenging test of strength and speed for the most competitive runners. The 5K race can also be a useful part of a larger training program, building speed for runners who primarily run longer distances. No matter what your ability, a hard 5K tests your capacity to maintain a fast pace over distance." --Josh Clark

Only 13 days until the "9th Annual 4th of July 5K Blast" !!

Today my plan is to run a hill program on the gym's treadmill, which challenges me with intervals of multiple hills and valleys with each hill becoming progressively more difficult. Last week I ran this hill program at 6.1 mph, I'm adapting well and will attempt to run it today at 6.2 mph.

8:00 a.m. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.2 mph (9:40 minute miles) for 6 miles. Time, 58:00 minutes. Average heart rate, 162 bpm. Cardiac drift, 174 bpm. My right ankle definitely hates hill workouts and was complaining again today, therefore I won't increase my mph nor elevation next week as to allow my body more time to adapt to the stress.

SUMMARY, JUNE 15-21, 2009

Last week ran a total of 43 miles and continued my running streak...the last day I didn't run was February 14th. My training is coming along well and hope to increase my mileage again next week, which will be my last week of hard training before my 5k race taper.

I was still able to complete three weight circuit training sessions this week and find that my upper body strength is definitely stronger. I workout with lighter weights and higher reps as to build strength and not bulk.

I maintained my weight this week at 179 pounds on a six foot frame. My goal is still to reach my racing weight of 170 pounds for the 2009 Rock n' Roll Las Vegas Marathon. I have plenty of time to lose the extra nine pounds and hope to reach my goal weight during summer's base building. I need to focus on eating cleaner on my weekends off as that is when my diet's quality is the weakest.

Due to the time pressures of my job's requirements of a health card, T.A. card and safety class, my sleeping patterns was erratic...some days I was only able to sleep 4-5 hours as I attempt to keep training and fulfill the extra responsibilities along with driving a cab for 12-hours. My morning heart rates reflect the roller coaster sleeping patterns with a low of 39 bpm, and the high of 50 bpm. This week I'll focus on getting more quality sleep.

A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 5 miles. Weight Circuit Training.
Wednesday: Long Run, 14 miles.
Thursday: Recovery Run, 4 miles. Weight Circuit Training.
Friday: Recovery Run, 4 miles.
Saturday: Intervals, 5 miles.
Sunday: Recovery Run, 5 miles.
Total Weekly Miles: 43 miles.

Fifth Speed Interval

Daily Quote: "Bart (Yasso) begins running his Yasso 800s a couple of months before his goal marathon. The first week he does four. On each subsequent week, he adds one more until he reaches 10. The last workout of Yasso 800s should be completed at least 10 days before your marathon, and 14 to 17 days would probably be better." --Amby Burfoot, "Yasso 800s" runnersworld.com article.

I find the above quote interesting since I'm already doing half-mile intervals (treadmill doesn't have a meter loop) for my current 5k training...maybe I could use these half-mile intervals in the fall for my December marathon? Since my goal is to finish the marathon in 3:30, my half-mile intervals should be 3:30 minutes per lap.

Last week I accomplished four half-mile intervals, today I plan on increasing to five intervals with the same 8.3 mph speed, which is my 5k speed of 7:13 minute per mile pace.


8:30 a.m. 5 miles. Life Fitness Treadmill set at a 1% grade. Warmup: 1.5 mile at 6.0 mph (10 minute mile pace). Intervals: 5 x .50 mile at 8.3 mph (7:13 minute per mile pace). Jog Intervals: .25 mile at 6.0 mph. Cooldown: 1.25 mile at 6.0 mph. Average heart rate 157 bpm. Cardiac drift: 183 bpm. (Note, my maximum heart rate is 190 bpm) Shoes: ASICS DS Trainers.

Very tough workout and during the last, fifth interval, wondered if I was going to be able to complete my plan as I was struggling, but I was able to hang tough and finish my workout. Right ankle did complain a little after my run, and will pamper it throughout the weekend with icing and elevation.

I've been lax in my blogging lately due to the pressures at work, or should I say, for work. My seniority date is on June 20th and must complete the following requirements, which I did finish during last week:

• Annual Physical for Health Card. Spent three hours last Tuesday completing my physical, I'm in great shape and can continue to drive (I have 20/20 vision without glasses, can hear whispers, my blood pressure is 117/77, gave urine sample and passed the drug test, able to do squats, and can lift 50 pounds easily. Cost: $57.00
• T.A. Permit. Took two hours on Wednesday getting my Taxicab Authority Permit. Waited in line with 25 other drivers. Gave the T.A a copy of my new health card, authorized the T.A. to do a background check of any arrests. T.A. clerk takes a photo of me for my new card. I also was scheduled for my annual cab safety class for July 8th, which usually lasts three hours. Cost $10.00
• DMV Report. Gave Checker Cab Company a copy of my DMV report for any tickets I may have received in the last year. Took only minutes to achieve getting a DMV copy via the internet. Cost $5.00.

All Las Vegas cab drivers have to complete the above requirements along with working their 12-hour shifts, which is our version of "hell week!"

SUMMARY, JUNE 8-14, 2009

Daily Quote: "Varying your training spreads the stress around more, so that no particular spot absorbs more than it can handle. The principle is similar to that which is used on some assembly lines, where workers rotate among different specific tasks to prevent carpal tunnel syndrome." --Brad Hudson and Matt Fitzgerald, from their excellent book, "Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach," pg 44.

I've been varying several workouts, such as terrains, distances and even shoes last week and hope to vary more in my future training as well.

8:45 a.m. Recovery Run. 4 miles. Time, 39:30. Overall pace, 9:52 minute miles. Out and back on Alta Road (the main bike route to Red Rock Canyon). Partly Cloudy, 72 degrees, Winds SW at 5 mph. Average heart rate: 143 bpm. Cardiac Drift: 145 bpm. The weather is perfect today and should barely reach 90 degrees...unbelievable weather for Las Vegas in the month of June! I've recovered well and look forward to my hill program tomorrow.

SUMMARY, JUNE 8-14, 2009

Last week ran a total of 38 miles as I continue to peak for the "9th Annual 4th of July 5K Blast". My mileage wasn't too high last week as I continue to improve my quality, hard workouts AND recovering from Checker Cab shift bid. I plan to increase my mileage by 10% next week.

I accomplished three weight sessions last week! The reduced mileage and slow work days gives me enough energy to lift weights after work. I don't know how I will find the time for weight lifting when I start my base building after July 4th.

I somehow managed to gain a pound last week and now I'm 179 pounds on a six foot frame and my goal is still to reach my racing weight of 170 pounds and maintain it for the year. Those last nine pounds are very difficult for me to lose! I don't want to cut back on calories too much as I need food to fuel my hard runs; and I can't add more mileage because I'm currently improving my quality runs. During my upcoming base building phase (after July 4th) I should be able to focus more on losing more body fat.

I've slept soundly for 7-8 hours last week, with the exception of last Tuesday morning as I had to arrive for Checker Cab shift bid at 6:00 a.m. and was only able to sleep for four hours. My morning heart rates last week were erratic, the low being 38 bpm on Friday morning, and the high being Wednesday morning at 50 bpm. Next week I should be able to sleep soundly all seven days.

A short recap of last week's training:
Monday: Recovery Run, 4 miles. Weight Circuit Training.
Tuesday: Hill Program, 6 miles.
Wednesday: Recovery Run, 3 miles. Weight Circuit Training.
Thursday: Long Run, 13 miles.
Friday: Recovery Run, 4 miles. Weight Circuit Training.
Saturday: Intervals, 4 miles.
Sunday: Recovery Run, 4 miles.
Total Weekly Miles: 38 miles.