Painful 21-Miler

Daily Quote: "Three Rules of Rehabilitation:

1. Create an environment for optimal healing.
2. Above all else, do no harm.
3. Be as aggressive as you can without breaking rule two."

--Gary Gray, renowned physical therapist.

Today's schedule calls for my longest run for the year a 21 miler, which I plan on running progressively with the last four miles at marathon pace. Unfortunately, things didn't go as planned.

7:30 a.m. Long Run, Progressive. Time, 3:11. Overall pace, 9:06 minute miles. 24 Hour Fitness, Alta and Rainbow Ave. Life Fitness Treadmill set at a 1% grade. All 21 miles at 6.6 mph. Average heart rate: 147 bpm. Cardiac Drift: 153 bpm. (Note: my maximum heart rate is 190 bpm.) Shoes: Nike Air Structures. Drank 40 ounces of Cytomax during run.

I had groin pain that was quite noticeable and seemed to abate as the run continued and my body warmed up, but decided against running progressively and not run any marathon pace miles as to not aggravate the possible injury...of course the real reason I continued the run was my stubbornness to quit the scheduled Long Run. I'm too hard headed for my own good.

I've had slight groin pain ever since I helped Cameron's family move from their home two weeks ago and thought that I was slightly sore from lifting furniture and that the soreness was temporary. Today I thought I have a hernia, but after today's run researched the book, "Running Injury-Free: How to Prevent, Treat and Recover from Dozens of Painful Problems," and realize my pain is fairly deep in the groin area at the location of my hip joint.

I am now in treatment mode and plan to have total rest day tomorrow, which would be my first rest day since February 14th! I hate to stop my running streak tomorrow, but if I don't heal myself my injury could get worse and won't be able to run the Las Vegas Marathon on December 6th. I have 10 weeks left of training and hope that my hip joint is just inflamed and nothing serious.

Since I work 12-hour shifts it'll be impossible to take regular ice bath therapy, but will ice as often as I can. I'll be taking ibuprofen throughout the day as prescribed on the bottle. Also, tonight I'll be wearing compression tights under my work clothes as to help gird up my lower body.

I'm discouraged as I'm in excellent form, I'm the lightest I've been in many years and my speed work shows that I'm faster than I've ever been. I'll keep a stiff upper lip and hope for the best.

SUMMARY, SEPTEMBER 21-27, 2009

Daily Quote: "You pick what you plant. Just as you can't expect to put potatoes into the ground and harvest tomatoes, you can't become a runner by bowling or lifting weights." --Joe Henderson

I do believe in the importance of weight training, but this week didn't do any lifting as to allow myself more time for rest and sleep, I'll probably return to weight circuit training once my marathon training has finished. I still bowl on a mixed-doubles league on Sunday nights as it's the only exercise my wife will do. My current bowling average is 169 and hope to reach an average of 180's by the end of the season.

My adjustment to running on the roads is coming along fine as I'm doing slow recovery runs on the roads until by body adapts to the different terrain. I hope to have most of my runs on the roads before mid-October, until then my harder runs will be on the treadmill.

The new marathon course is partially on Rainbow Boulevard, but the crossroad is Twain Avenue, about four miles from my home. To run the marathon course from my home would have to be over eight miles for an out-and-back, at this time my Recovery Runs will cover the northern part of Rainbow Boulevard that has the same elevation and surface as the southern marathon route.

8:10 a.m. 6 miles. Time, 59:22. Overall Pace, 9:53 minute miles. Out and Back on Rainbow Boulevard. Clear, 75-77 degrees, wind northwest at 13 mph, humidity at 14%. Average heart rate 140 bpm. Cardiac drift, 146 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes: New Balance 720. Drank 16 ounces of water during run.


SUMMARY, SEPTEMBER 21-27, 2009

Finished my sixth week of marathon training and ran a total of 68 miles, which is my highest weekly mileage this year! I've continued my running streak and haven't had a day without running since February 14th. The big change last week was my return to running on the roads, ran three days of Recovery Runs on the roads an plan on adding another day of road running, which would be my General Aerobic Run next week. I also plan to increase my mileage slightly next week and add marathon pace miles during my Long Run and Medium-Long Runs. Only 10 weeks until the "2009 RNR Las Vegas Marathon!"

I lost another pound last week and I'm now 168 pounds on a six foot frame. My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th, only three more pounds! Those last few pounds are always the hardest to lose.

I did no weight circuit training last week and will return to weight lifting once my marathon training is completed.

My sleeping patterns have been great last week! Undoubtedly, my skipping weight training has allowed me more sleep. My morning heart rates have been excellent, averaging between 38-41 bpm. My low morning heart rates shows that I'm not overtrained and I will slightly increase my effort next week.

A short recap of last week's training:
Monday: Lactate Threshold Workout, 10 miles.
Tuesday: Recovery Run, roads, 6 miles.
Wednesday: Long Run, 18 miles.
Thursday: Recovery Run, roads, 6 miles.
Friday: General Aerobic Run, 8 miles.
Saturday: Medium-Long Run, 14 miles.
Sunday: Recovery Runs, roads, 6 miles.
Total Weekly Mileage: 68 miles.

Faster 18 Miler

Daily Quote: "The long run is the cornerstone of marathon training. In marathon training it has been found that 3 runs of 18 - 22 miles over the 8 weeks prior to the marathon are an important predictor of completing the marathon." --Dr. Stephen M. Pribut.

Today is my Long Run, which will be shorter, but a little faster than last week. My plan is to allow my other runs to catch up with my training and to add more marathon pace miles.

8:30 a.m. Long Run, Progressive. 24 Hour Fitness, Rainbow & Alta. Life Fitness Treadmill set at a 1% grade. Time, 2:40. Overall pace, 8:53 minute miles. First four miles at 6.4 mph (9:22 minute miles), four miles at 6.5 mph (9:14 minute miles), four miles at 6.6 mph (9:06 minute miles), four miles at 6.7 mph (8:57 minute miles), and the last two miles was at marathon pace of 7.5 mph (8:00 minute miles). Average heart rate 155 bpm. Cardiac drift, 162 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures.

No aches nor pain and I could have easily added more marathon pace miles, best to train conservatively and think baby steps, baby steps.

All my Recovery Runs will be on the roads this week and my longer runs will be added once my stabilizing muscles are stronger, hopefully most of my runs will be on the roads by mid October.

First Road Run For the Season!

Daily Quote: "I've learned that finishing a marathon isn't just an athletic achievement. It's a state of mind; a state of mind that says anything is possible." --John Hanc, running writer

Today is my first road run for the season!! The next two weeks all my easy, short, recovery runs will be done on the roads as I gradually wean myself off the treadmill. I'll begin a Medium-Long Run on the roads by October 10th.

8:00 a.m. 6 miles. Time, 59:33. Overall Pace, 9:55 minute miles. Out and Back on Rainbow Avenue. Partly Cloudy, 73-75 degrees, wind north at 3 mph, humidity at 11%. Average heart rate 139 bpm. Cardiac drift, 144 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes: New Balance 720. Drank 16 ounces of water during run.

What a beautiful day!! Ran very slowly as to avoid injury as I strengthen my stablizer muscles for uneven and harder road runs. I suffered no aches nor pain and my spirit is soaring. It's great to be back on the roads!

I never listen to music during road runs, but will continue running with music during my longer treadmill runs. I need to purchase more suntan lotion today as my old lotion from last year is almost empty.

SUMMARY, SEPTEMBER 14-20, 2009

Daily Quote: "Long runs are crucial for success at completing the marathon, but to successfully accomplish a time goal, specific runs at goal pace should be performed to distances upward of 10 miles--usually every two weeks." --Kevin Polin, Marathon and Beyond Magazine, March/April 2009, pg 31.

I'll be adding more marathon goal pace miles, in my case 8 minute miles, throughout the next 11 weeks. My current strategy has been to run the first half of a long run at an easy progressive pace and the second half add marathon pace miles, thereby getting the benefits of both distance and pace.

Hectic weekend as I helped Cameron's family move their belongings, therefore I shuffled my Medium-Long Run to Sunday and ran an Easy Recovery Run on Saturday. I stubbed my big left toe moving furniture and it's still sore, I don't think it's broken or I wouldn't still be able to run on it...will keep a close eye on the toe.

8:15 a.m. Medium-Long Run, Progressive. 14 miles. Time, 2:04. Overall pace, 8:51 minute miles. 24 Hour Fitness at Rainbow and Alta. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.5 mph (9:14 minute miles), 5 miles at 6.6 mph (9:06 minute miles), last three miles at 7.5 mph (8.0 mph). Average heart rate: 151 bpm. Cardiac Drift: 160 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: Nike Air Structures. Drank 32 ounces of Cytomax during run.

Tough run as I was still sore and tired from helping Cameron move yesterday. Next week should be easier, I'll repeat the 14 miler, but add another marathon pace mile.

SUMMARY, SEPTEMBER 14-20, 2009

Finished my sixth week of marathon training and ran a total of 67 miles, which is my highest weekly mileage this year! I've continued my running streak and haven't had a day without running since February 14th. I plan to increase my mileage slightly next week and add marathon pace miles during my Long Run and Medium-Long Runs. Only 11 weeks until the 2009 RNR Las Vegas Marathon!

I maintained my weight of 169 pounds on my six foot frame, which is surprising considering my high mileage, I must be eating too many calories during the weekend again. My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th, which is approaching quickly.

I accomplished two weight circuit sessions last week, but lifting furniture and appliances during the weekend definitely feels like additional weight workouts! It's getting more difficult to find the time and energy to continue my weight circuit training and may temporary cease weight training until after the marathon.

My sleeping patterns have been erratic due to my extra activities, chores, and errands, most days I've only been able to sleep 5-6 hours. My morning heart rates are higher and reflects the extra stress I've been putting on my body. My heart rates have been all over the place from a low of 38 bpm on Wednesday morning to a high of 55 bpm on Sunday morning. Hopefully this coming week I'll be able to return to my usual sleeping routine.

A short recap of last week's training:
Monday: Lactate Threshold Run, 8 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, 20 miles.
Thursday: Recovery Run, 6 miles. Weight Circuit Training.
Friday: General Aerobic Run, 7 miles.
Saturday: Recovery Run, 6 miles.
Sunday: Medium-Long Run, 14 miles.
Total Weekly Mileage: 67 miles.

Faster 20 Miler

Daily Quote: "Mentally break your course into smaller sections. Your 15-mile run will feel much more doable if you break it into three five-mile segments. Once you get to the 12 mile mark of an 18-mile run, think to yourself, "OK, just under 10K from here." --Christine Luff, about.com running guide, from her article "Tips To Make Your Long Run Easier."

I run out and back for my Long Runs and often use the above mental trick for the last 6 miles of my long runs...I'm like a horse racing back to the barn.

Today is almost a repeat of last Wednesday's Long Run, with the exception of the last two miles at marathon pace!

7:30 a.m. Long Run, Progressive. Time, 2:55. Overall pace, 8:45 minute miles. 24 Hour Fitness, Alta and Rainbow Ave. Life Fitness Treadmill set at a 1% grade. 6 miles at 6.6 mph (9:06 minute miles), 6 miles at 6.7 mph (8:57 minute miles), 6 miles at 6.8 mph (8:49 minute miles) and last two miles at marathon pace of 7.5 mph (8:00 minute miles). Average heart rate: 153 bpm. Cardiac Drift: 162 bpm. (Note: my maximum heart rate is 190 bpm.) Shoes: Nike Air Structures. Drank 40 ounces of Cytomax during run.

Body feels great with no aches nor pain. Those last two miles at marathon pace were tough and makes me wonder how I'm going to continue this pace for 26.2 miles...must trust my training and rely a little on race day magic.

I'm totally exhausted and need to eat a little something before work. How I wish I didn't have to drive a cab for the next twelve hours.

Next Wednesday I'm planning on cutting back to 18 miles, but add more marathon pace miles.

SUMMARY, SEPTEMBER 7-13, 2009

Daily Quote: "Your goals should be realistic. Wildly optimistic goals that you don't believe you can ever reach are also not motivating. Your goals should be challenging yet achievable. You need to evaluate your current level as a marathoner and how much you believe you can improve." --Pfitzinger and Doulgas from their excellent book, "Advanced Marathoning."

My goal of a 3:30 marathon at the "2009 RNR Las Vegas Marathon" will be challenging, but I do believe I can accomplish this goal. My training is coming along very well, and I hope to be five pounds lighter than my last marathon. I set a personal record of 3:44:58 during the "2007 Las Vegas Marathon" and know that I'm stronger and fitter now.

SUMMARY, SEPTEMBER 7-13, 2009

Finished my fifth week of marathon training and ran a total of 64 miles, which is my highest weekly mileage this year! I've continued my running streak and haven't had a day without running since February 14th. I plan to increase my mileage slightly next week and add marathon pace miles during my Long Run and Medium-Long Runs. Only 12 weeks until the 2009 RNR Las Vegas Marathon!

I lost two pounds last week and now weigh 169 pounds on my six foot frame! My new weight goal is to reach 165 pounds for my upcoming marathon on December 6th, which should be a cake walk.

I accomplished two weight circuit sessions last week, but I still won't return to three sessions until after my marathon as it's just too difficult to find the time and energy to squeeze more into my routine.

My sleeping patterns have been good with the exception of Thursday morning when my morning heart rate was 151 bpm...undoubtedly due to Wednesday's tough 20 miler. The rest of the week my morning heart rates were averaging between 37-40 bpm.

A short recap of last week's training:
Monday: Lactate Threshold Run, 8 miles.
Tuesday: Recovery Run, 6 miles. Weight Circuit Training.
Wednesday: Long Run, 20 miles.
Thursday: Recovery Run, 5 miles. Weight Circuit Training.
Friday: Recovery Run, 6 miles.
Saturday: Medium-Long Run, 13 miles.
Sunday: Recovery Run, 6 miles.
Total Weekly Mileage: 64 miles.