Changes Afoot

Looks like I will be moving to Charleston SC. This will be a good move for me - I will be closer to family and be able to pursue work that makes me happier. I've met a number of people who have made Vegas work for them, but it's not for me, and it's probably best that I close this chapter. I'm excited about getting a new start.

Another change will be more shorter races - and fewer marathons. I did 3 full marathons in 2009 - Phoenix, Myrtle Beach and Portland - and they were all great races, well organized, in nice places, just very positive experiences. Times of 320, 310 and 312 - I qualified for Boston and might do that next year if I can find time for it.

But mostly I'd rather focus on half marathons in the future - I think 13 miles is a better, more manageable distance. Less wear and tear and faster, with less downtime after. It's been almost two weeks and I'm still hurting pretty badly from the portland marathon - my quads and hamstrings have zero pep in them, no bounce and a constant ache - which is to be expected to a certain degree, but not something I'm used to.

Anyway I'm looking forward to running in a place with trees - under trees - in the soft green filtered light of a forest path - something I've missed while doing my time here in Vegas. It really makes a huge difference.

So very excited about searching out the mossy old live oaks of the South and making my acquaintance with them - this will be a good change.

Portland Marathon

I was not sure whether I would be able to handle the full distance of the Portland Marathon as the longest I've run in the last 6 months was a few 15 milers. But I imagine the intense 10 and 12ers I did over the summer turned out to be sufficient to keep me in shape. I had a really nice marathon - the race started on a beautiful fall Pacific northwest day - 50 degrees with a misty fog and no wind - and I felt like I was given a gift as I was able to watch the sun rise and take in the green city of Portland waking - the river, the trees, the bridges - all very picturesque.

I started sort of slow and gradually picked up the pace, easing my body into it, waking up and passing the slower crowd that I had started with. I much prefer a gradual increase in speed over several miles and one of the advantages of this race is you have plenty of time to do that. I'd never run a marathon with a Garmin before and now it's fun to look at the mile splits - I was pretty damn consistent from mile 5 when I hit my stride through 20 doing about a 7:05 throughout so I'm happy with that long stretch of consistency.

At mile 21 I hit the wall that always seems to descend at that point - but I handled it ok and managed to keep the arms moving, drinking some water and pushing forward. At 25 I suffered some real difficulty with cramping calves and hamstrings but I knew that was likely to happen so I just slowed the pace a bit more and kept at it knowing there was only a mile to go. And then I was done.

My time was 3:12 which I'm happy with - it makes me feel that my 3:10 in February at the Myrtle Beach marathon was not a fluke, and that with better distance training that I could hit a 305 fairly easily. 7:17 average pace for the 26. Top 300 out of 8000 runners. It was a great race and a fun time and I really enjoyed it.

Garmin Connect

15 mile marathon training run at 7:22 pace

15 miles at Wetlands Park in the AM at 7:22 pace. Beautiful cool fall morning. I felt good the whole way, with the pace dropping down to 7:05 at mile 8. Portland Marathon in 18 days - I wish this had been a 20 mile run instead of just 15, I'd feel more confident going into that race, with more longer distance training. But it was a hot hot summer and I was working full time and breaking up with my girlfriend and amidst all that I couldn't quite figure out how to make the proper training schedule happen. Anyway, good run today.

Garmin Connect

I used a 10 ounce amphipod handheld water bottle which fits nicely into the hand and seems to be enough water to get the job done. No music, no ipod - I've taken a break lately from the music, although there's no question I run about 10% faster with it - which is a big difference over a long race. I might use the ipod at Portland, haven't decided yet. Sometimes it's nice just to run with the sounds of the park and a clear head and plenty of time to think.

Checked out for a while

I took a break for a while - still running, just had a lot going on in real life and needed to step away from the blogging. I ran the red rock relay this past weekend and had a good experience - lots of fast mefium distance running there. The high point for me was the 6.5 mile leg that was pretty much all downhill in a steep mountain canyon, allowing me to stride out and hit a speed that I'm rarely able to maintain out in the flat lands. My last 3 mile splits were 5:56, 5:42 and 5:29 as I accelerated down the mtn with the righteous fury of a locomotive without brakes - it felt like I was a wheelbarrow, all up on my forefoot and the weight leaning forward, down, faster and faster - just as much effort required to keep pushing as to slow down. The first mile had been slightly uphill to the peak, and there were remnants of a hurricane from Baja blowing through so I was hit with about ten minutes of ice cold hail at the start - the elevation was 8000 feet, this race is near the Brian Head ski resort near Zion - but as I hit the vast magnificent downhill the weather relented and I began to feel my cheeks ears and arms again. My breath returned after the initial shock of running in such thin mountain air and my breathing became normal after mile 3. I passed five other teams, five "kills". I had always wanted to run a long mountain downhill like this and it really was all I had hoped for, fast and fun. I felt like king of the mountain for a brief moment. My average pace according to the Garmin was 6:10 and the time for the first 6.2 miles was 38:15 giving me a new 10k pr. Our team ran well and I think we finished 5th out of 62. It was a good time.

10 miles at 101 degrees

A hot day but fortunately there was some shade out at Pittman Wash on this thursday evening run with the Village Runners. Most were doing 6 miles but with Portland in only 6 weeks I needed to do 10. The mileage felt good except for the heat, which topped out at 105 today but was probably only 100 or 101 at the time of the run, and with the shade it was tolerable. It's really only direct sunlight that bothers me. I had my hydration bottle and used all of it.

I think I could've done 655 average but I ran the first 3 miles with the slower runners to chat some. Perhaps tomorrow morning I'll take a swing at sub 7.

Garmin Connect

Two longer runs

12 miles Sunday morning with the marathon training group (for the Rock n Roll Vegas marathon), a little slower pace than I would normally do but it was worth it for the social aspect.

Then 12.4 miles this morning at wetlands park at 7:10 pace. I felt strong and comfortable for most of it. The hydration belt came in handy one again, I am really getting used to having it on and don't have to fiddle with it as much now. In the final few miles I tried to emphasize better form, lifting my chin, pulling my elbows in - they tend to swing out as I fatigue - and lifting my legs just a bit higher.

I am upping my mileage over the next 5 weeks because the Portland Marathon is only 7 weeks away and I've been letting the heat be an excuse for not getting in sufficient distance. But if I don't address this now it will soon be too late to make a difference. Also running a 12 person relay in southern Utah on Sept 4th and 5th - the Red Rock Relay - and I'll be an anchor runner for them and so I want to be in solid shape for that.

Two nice runs, moderate temps in the 80s, very pleasant experiences, reminds me of why I love to do this. Grateful for my health and a good place to run near to home.

Garmin Connect

Prog run in the AM at the park with the bunnies

6 miles in the AM at 6:58 pace. A "progression run" getting faster with each mile: 7:13, 7:09, 7:06, 7:00, 6:49, 6:29. I can't usually make that last mile the quickest so I was pleasantly surprised to be able to do that this time.

Three observations:
1. running in the morning really is great if you can just get out of bed...
2. hydration belts bounce less sitting low on the hips
3. what a great way to start a day - and if you can't run, then jog, go for a hike or a walk, just as good

Quick 5k at the dog park

20:48 with mile splits of 6:41, 6:44, 6:42. A bit of speed practice, fun to see the dogs at the park, close to home - a nice little workout.

Also tried out some new Adidas Megabounce trainers that were on sale at the Finish Line and I'd say they're basically the same as the Nike Shox but with a little less support in the upper and a little more cushioning in the sole. Good shoes, they do the job. My fourth pair this year (2 shox, 2 megabounce) - all still in use, I rotate, they say it makes them last longer, I aim to get 400 to 500 miles on each pair. I like that both shoes have a big fat heel - I don't know for certain that this equates to more cushioning, but it sure looks and feels that way, and I'll take a good placebo effect any day.

Garmin Connect

5.8 miles at 6:58 pace at 103 degrees

First 4 miles under 7 min pace, 5k time of 20:39, at 103 degrees at 1 pm. 6:31, 6:44, 6:49, 6:57. So that was a good workout considering the heat. Only problem? I had nothing left at the end of the run and the last 1.8 miles were at 7:30 pace or so. It would be nice to be able to maintain 6:45 through a 10k in this heat. That would set me up for maintaining 6:45 through 13.1 at normal temperatures which I will need to be able to do this fall.

Garmin Connect

Excerpt #2 from "Once a Runner"

"An interval workout," Cassidy once explained to a sportswriter,"is the modern distance runner's equivalent of the once popular Iron Maiden, a device as you know used by ancient truth seekers." Although overdistance laid the foundation, intervals made the runner racing mean. Quenton Cassidy liked them. Others preferred bamboo splinters under their nails. Everyone, the winner in his painful glory as well as the loser many seconds behind in his equally painful anonymity, suffers the physical bankruptcy of total oxygen debt." -p. 217

Arrgh interval workouts. None for me this summer - too hot. I'll cruise along at marathon race pace in my more intense workouts and hope that is enough to get me to a good place for the fall races.

10 miles at 7:08 pace at Wetlands Park at 101 degrees

Even though it was 7 pm when I started this run it was still 101 degrees out here - effin Vegas! Still after the first 3 miles I got used to the heat and was moving fast enough that there was a little breeze.

Mile splits: 7:17, 7:24 - Ack! It's 100 degrees!, 7:30, 7:13, 7:00 - making the adjustment, 7:05 - feeling better, 7:07, 6:45 - feeling the flow!, 6:52, 7:10. 1100 calories burned, brought the hydration belt and used it at mile 8, feel pretty good with this run on a hot summer evening at the devil's porchlight:

Garmin Connect

They say it's a dry heat - but you know what else is a dry heat? An oven.

Excerpt from "Once a Runner"

Props to Bill for his post on the merits of this fine novel which prompted me to pick it up again. I had read the excerpt from "The Runners Literary Companion" but I didn't really get the section they had chosen to highlight. Looking at it now from the beginning, it really is a thoughtfully crafted story and well worth the free time of anyone who's ever run. An excerpt:

"Quenton Cassidy was six foot two, his meager 167 pounds stretched across his frame in the manner dictated by the searing daily necessities of his special task. Beneath the tight skin, a smooth musculature glided with fluid ease, giving the impression of elastic, lightweight power: a featherless view of a young falcon.
There were no inefficient corners or bulges; the form was sharply chiseled as if from sand worn driftwood, fluted with oblique angles and long, tapering ridges, thin products of his care. Even now, as he stood perfectly still in the early morning glow, inverted tear drop thighs and high bunched calves suggested only motion: smooth effortless speed.
Stretching with a lovely kind of pain, he turned from the window and sat again on the edge of the rumpled bed to put on his worn Adidas Gazelle training shoes, and was out the door and gone.
Quenton Cassidy was a miler."

A Hot and Hilly Race

The Run with the Devil race turned out to be hotter and hillier than I had hoped, even at the 7 AM start time for the 10k. I then made things more difficult for myself by starting out too fast, trying to hang with the frontrunner - a 5:57 first mile split - ouch. Then 6:23, 7:02 - crashing, 7:05, 7:15, 7:34 out of gas. So I really fell off near the end. Still managed around 43 minutes and 6th place out of about 50, I believe. So not as fast as I wanted - 42 was my goal - but I'll chalk it up to the heat and hills and jackrabbit start.

I volunteered the rest of the day and that was fun. They had a half, full marathon and 50 miler going on in the 108 degree midday heat. Quite brutal, entertaining to watch though.

The tooth fairy was on hand kicking some assphalt:



This lady was running 50 miles on one leg, very inspiring:

10 miles at 6:54 pace at Pittman Wash

I need to start posting my Garmin info again. It's the mile splits that I find most interesting. This most recent run had very consistent 6:55 splits, which is what I've been aiming for. Well, 6:45 splits.

Similar weather and terrain to the race tomorrow, so I think this run bodes well.

The long run puts the tiger in the cat.

Big race this weekend

Calico racing is putting on the "Run with the Devil" 50 mile, Marathon, Half marathon, 10k and 5k this weekend out at Lake Mead this Saturday. The idea is to have a hot race that makes for a good story to tell for the extreme ultrarunners who dig this sort of thing. The marathon starts at 10 am, the half at noon, so temperatures should be above 100 out there by the treeless, shadeless lake on the blacktop road that follows the north shore. A lot of participants are those thinking of doing Badwater in Death Valley, this gives them a good idea of what to expect. A bunch of hell sent nastiness, heh.

I'll be both running and volunteeribg, but since I'm not feeling that extreme lately I'll be doing the 10k that starts at 7 am. My goal is a 6:45 pace maybe slipping down to a 6:30 for the last mile, but perhaps not - the course has rolling hills that slow things down. So a 42 is my goal. I will do a medium intensity 8 mile run with the running group today and then swim a half mile tomorrow, which should leave me fresh enough for the race on the following day.

I'm volunteering at the 11 mile aid station for the poor hard core souls attemptung the marathon and 50 miler, I'll have my iphone handy and try to take a few pics for voyeuristic amusement. If you believe the study Dean Karnazes included in his book about optimum marathon temps, this race will be 60 degrees ABOVE ideal temp - so these runners can expect a 50% worse performance than one would hope for on a nice cool day - and then there are lots of rolling hills. Ouch.

I'm looking forward to that part, watching these mad men and women try to bang this thing out. I'll also be offering them plenty of water and ice - so it won't all be shameless gawking ;)

Reading about Running

I just finished Dean Karnazes' "50 marathons in 50 days" and am still absorbing the individual short stories and excerpts of "the Runner's Literary Companion". And then it's "Once a Runner", "The Runner's Handbook" and "Chi Running".

Also I should get "Spirit of the Marathon" on DVD in the mail in a few days.

So lots of running media over here! Any favorites anyone out there has?

3 things that are working for me, 3 that are not

Working:
1. Ten mile runs at dusk at Wetlands park - love that run! Got in a 6:55 avg pace yesterday. It was only 90 degrees and that trail is flat and fast.
2. Reading about running. Almost done with Karnazes' 50/50 book, with several more on the way via Amazon.
3. Icing my leg muscles and soaking the legs in cold water baths. I've read about this in Runners World many times and you know what - it totally works! Feels great after that first icy minute.

Not Working:
1. Fast food. Oh Mcdonalds with your awesome iced coffees and double quarter pounders with cheese, how you tempt me...
2. Just bad eating habits in general. I like to eat. Lots. It slows me down.
3. The heat, vegas in the summer. A 90 degree day is unusually cool. But I'm dealing with it.

New shoes update

I did 10 miles at the wetlands at 7:15 pace last night and once I got rolling the new Adidas felt...almost exactly like the old Shox. Ha.

New Pair of Wheels

I'm a huge fan of the Nike Shox, I have 5 pairs. I like the large cushioned heel and the support all throughout the front and sides of the shoe - your foot feels enclosed and protected as if in a light plastic boot. With all the heel slamming I do, I love seeing those solid rubber pistons in the heel, shielding my feet and joints from the rock hard concrete and asphalt roads.

BUT it was time for a new pair and I've gone with another shoe - the Adidas megabounce 09s. Three reasons:

1. I tried both in store and the megabounce felt much more cushioned, and, well, bouncy. That's got to be a good thing in a long distance running shoe.
2. They were 20% cheaper. I go through a lot of shoes and I'm not a fan of what Nike charges for the Shox.
3. They felt lighter.

I'll report back on how they do after a week of running.

Easy 6 mile run at 92 degrees - for the joy of running

Reality check: sometimes I think I push myself too hard with the running and create a hypercompetitive mindset that is counterproductive. Ie, if I don't run 15 miles hard at tempo pace then it's nothing. This is a bad attitude. No one is superhuman and no one can keep up day after day of pounding hard workouts. It's not physically or mentally healthy.

Today I ran an easy 6 miles at the park, without my ipod or music, at a relaxed pace, and just watched the rabbits and birds and sunset and listened to the trees sway in the breeze. Just for the joy of running. It was great.

41 degrees

Another cool factoid from the Karnazes book: the US Army did a comprehensive study of 6 major marathons with data from the past several decades and found that cold weather is best for optimal long distance running performance. 41 degrees is the optimal temperature for the marathon. And every degree above 60 is roughly equivalent to minus 1% in performance because of the negative effect of the heat. A good reason to skip the summer marathons and save the big races for fall and spring.

"50 Marathons in 50 Days"

I'm reading the above titled book by ultrarunner Dean Karnazes and it's great, I would highly recomend it. While not a brilliant writer stylistically - I'm being polite there - Karnazes manages to pack in a lot of useful advice and insights into how to run long distances successfully. Asides from the very impressive feat of running 50 marathons in 50 consecutive days without dying or suffering severe injury, which makes for an interesting story and entertaining read.

Here is a short piece from page 94 that details 4 running tips from the legendary running coach and Nike founder Bill Bowerman:

1. Obey the hard/easy rule. You'll build fitness faster if you do three hard runs and three easy runs per week than if you do six moderate runs.

2. Practice rational goal setting. Set goals that you are confident you can attain, but aren't certain you can attain.

3. Treat yourself as an experiment of one. Don't blindly copy the way others train. Try new workouts and methods often, keep those that work for you and discard the rest.

4. Train at your goal pace. If there's a certain time you want to achieve in a race - such as a 4 hour marathon - figure out the pace you need to sustain to achieve it and include workouts at this pace as a regular part of your training.

I think the latter two points are especially useful.

Training goals June '09

Yesterday I was reading in Running Times magazine about how you should focus on pushups instead of situps to strengthen your core. Their rationale was that the stress put on the spine by an excessive number of situps can cause permanent damage and contribute to herniated discs. Scary thought. Pushups are supposed to be easier on your back because all the bending is done at your more flexible arm and shoulder joints. While clearly your arms are doing a lot of the work, the abs end up being exercised as well if you maintain good form with a straight back and tight stomach.

So I'm thinking of reversing my training plan of no pushups/only situps that I've Bern following the last 5 months. If only as an experiment, I'd like to see what happens if I cut out my situps and the potential for spinal injury they might (or might not) lead to, and focus on 100 pushups a day.

My goal is to lessen stress on my already running compressed spine but maintain core strength.

Most of my exercise comes from straight running but it will still be interesting to see what affects this tweak has.

Originally I had dropped pushups from the regimen after I noticed that very few marathoners had large arms. But this observation may have been flawed. I have recently noticed quite a few strong distance runners with very developed shoulders and upper arms, especially the deltoid/tricep area. Examples include Brian Sell, Ryan Webb, Dean Karnazes and just about every triathlete I've ever seen.

So for a number of reasons I'm back on the pushup bandwagon and giving up on the situps. I will make an effort to chart how this change affects my running.

13.1 miles at 7:02 pace

I had a good solid tempo run Saturday morning at Wetlands park. My goal was to run 7 min miles and then drop to a fast pace at the midpoint for a mile, and then see if I could return to tempo and finish at pace. My splits were: 7:05, 7:02, 7:00, 6:54, 7:01, 7:04, 7:01, 6:20, 7:02, 7:00, 7:03, 7:15, 7:35. So the mile 8 drop to 6:20 felt good and I was able to hold on until the last mile or so when the heat began to get to me. I feel good about this run and felt great afterwards.

My near term goal asides from the possibility of running a tri relay is to get comfortable with 7 minute pace with occasional dips down to 6+ territory. I would like to be able to dip down to 6 at least three times in say a race like a half marathon. This training in my mind would make it possible to accomodate a few large hills and a strong finish. In other words I want to be able to nail 7's which I feel is a very natural and ideal pace for me, but to also train so that I have a reserve that allows me to break out from time to time as race conditions merit.

This is my near term goal and I feel if I can make that happen I will be a stronger distance runner and chalk up some solid PR's.

Silverman Ironman Triathlon Relay

The triathlons do sound fun and I would like to do one. The problem is I'm not a great swimmer or biker. A solution? Run a tri relay? I'm talking with a swimmer and biker right now about teaming up for Nevada's premier tri event, the Silverman. This ironman distance (2.4 swim, 112 mile bike, full marathon run) takes place in November and is always well attended with lots of spectators. It's something I could not do alone, but as a relay it's a real possibility. Plus it's more fun being part of a team. Hopefully this game plan will come together over the next several weeks and I'll be able to make this happen.

10k at 6:38 avg mile pace at 98 degrees

After work I did a quick run at Wetlands park, a 10k in 41 minutes. I felt fresh and relaxed after taking a rest day yesterday and finally having recovered from last weeks relay elevation and incline quad busting craziness.

After the run I met some friends for a half mile swim - am I entertaining thoughts of taking the triathlon plunge? No - I'm a terribly slow swimmer. A tri relay though - I think I could hold down the running leg pretty solidly.

Relay Pics

So I had never done a relay race and this was fun. I found it more entertaining than the usual individual race, more about the team and having a good time. I was running with the "Wild Bunch" and we did all right, finishing somewhere in the middle of the pack and managing to not have anyone drop dead of fatigue, heart attack or frustration. I had 3 legs, none of which was particularly long, and passed the runners for several other teams on each of my segments. My pace numbers were not particularly good for the most part, and I attribute this to the elevation (6000' in beautiful Lake Tahoe, NV) and the many hilly sections - there was a lot of steep incline. I believe my second leg was 1500' up in 4 miles with no downhills. So I looked at this race as a conditioning experience, and when I got back to Vegas yesterday and went for a moderate 8 mile 7 minute pace run, it did feel like the air was thicker and made for easier breathing - although my quads were shot.

But my favorite part? The costumes that some of the more creative of the other teams wore. Especially "Las Mamacitas", "Pink Bunny Death" and "Five Chicks and a Cop":



Isn't that just lovely?



The team on a beach on Lake Tahoe in our relatively tame outfits - but hey, we had a good time.



Striking a pose on the lake front. I don't get away enough and this was a nice opportunity to do that.

Reno Tahoe Odyssey

I'm in Reno participating in a 180 mile relay race around Lake Tahoe for the next 24 hours. I'll post some pics when I have pc access. 3 things I've observed so far:

1. Relay races are very fun. Yay team!

2. Reno is not nearly the dump I'd heard it was. It's sort of a quaint mtn town.

3. Bunny ears, checkered skirts and knee high socks are such a hot team outfit. Meow.

9 miles at 7:04 pace in 93 degrees

Funny how I nailed the average pace of yesterday's run to the second - bet I couldn't do that again. I guess it's a sign of consistency? 9 miles at 7 min pace, felt good.

Loving the latest Prodigy album, especially the song "Warrior's Dance" - check it out it will make you run faster no doubt.

Here is a pic of the park where I run, it's beautiful at dusk when the colors come out, like running on the moon:

13.1 miles at 7:04 avg pace at 97 degrees

Well all that in the last post about only doing 6:30 short and fast workouts is a bunch of hooey. I tried on my run this afternoon to bang out the 630 and it just was not happening - my hamstrings were especially tight and unresponsive - so I settled on 7's and that felt good and so I went with it. Did the full half marathon distance at the park, and although the thermo said 97 degrees when I left the house, there was a light breeze that helped make the heat bearable. It is, after all, a dry heat(like an oven).

So I was probably overthinking the training issue - to get better, I just have to run more at whatever pace feels good. As long as I'm working, I'll get better. Hopefully ;)

Fast and short vs slow and long

I've come to the conclusion that the only way to better my half and full marathon times is to drop my training pace to a faster level than my goal pace. So a 6:30 for 7 miles instead of a 7:10 for 14. I'm not sure whether I'll be able to do this, or whether I'm right, but I feel like I have plateaued at the 7 and change mark and I don't think I'll be able to make a lot of 7 minute pace 16 mile runs over the next few months. I just don't have the time. So my new short term plan is shorter and faster. This may make the running too unpleasant - I might not be in shape for 6:30s. Guess I'll just have to try it and see.

11.3 miles at 7:13 pace

I started out on the long run at a little slower pace, 7:15 instead of 7, and everything felt good the first 8 miles despite the heat - about 95 degrees. At the 8 mile mark I realized today was not the day that I was going to do 15 miles at that pace. I felt like it was possible, but that it would take a toll on my body, and I did not feel the need to do that to myself. What it really means is that I'm not quite there yet with my running, to do 15 miles at 7 to 7:15 - which is fine. I'll get there. I did finish 11 miles at 7:13 and was not breathing heavily at the end, normal heart rate, so I felt good about that.

On another note, it's been about 3 months since I've done a pushup or any upper body training. About 2 years ago I had undertaken the "100 pushup challenge" program and got up to about 75 pushups that I could do at a time. The program really works, but it eventually dawned on me that there is no need for a distance runner to have large arms or a developed chest. This may seem a strange benchmark, but to me it's all good because it tells me I've been focusing on the parts that are going to make me faster - my legs and core. A triathlete or a sprinter may need big arms but I've never seen a fast distance runner with them.

Going for 15 today

It's not quite as hot today and I'm due for a 15 miler. I feel like I have to make this distance my friend if I'm going to improve my endurance this summer. My goal is to head out at about 6 after work and do the entire run at the park, mostly on the 2 mile loop that is flat and fast, at about a 7:15 average. I will try very hard to maintain consistency, to not dip below 7 on any mile, and to not worry about my 13.1 split.

If I could do one of these a week I think I would be crushing my prs. Here's to breaking down barriers.

Moderation in the face of 100 degree days

I had a bonk of sorts last night. Instead of the ten mile tempo run I had planned, I bailed and went to swing dance lessons at the las palmas Cuban restaurant downtown.

I don't know if it was the 100 degree heat or that I just preferred the social activity. But I will probably not be as fast this summer as I had hoped. I've skipped some runs the last few weeks. If instead I am a better dancer then I will consider that a victory.

The swing lessons are fun and there are more women than men there most nights. That's all I know right now ;)

13.1 miles at 7:09 avg pace in 105 degrees

When I started out at 5 for a long run in the park, the thermometer at my house read 105, the readout in my car said 106, and my iPhone said 101. Whichever was right, it was damn hot and made for a good conditioning workout.

I find it so much easier to run in a park on a trail. My last couple of long runs have been through the city to the running store to run with the group, and the stop lights are such a drag. They pull me out of my groove and pace, and the car fumes are nasty, and there's always a nagging fear in my head that one of these godawful Vegas drivers is going to flip out and hit me.

So it was nice to do today's entire run at Wetlands park, and allowed me to hit a solid pace and maintain focus despite the heat.

My near term goal is a 7 minute pace for 15 miles on a 90 degree or hotter day. If I could manage that once a week, I feel like I would be in excellent shape to take down my 1:28 PR at the Bryce Canyon half marathon on July 16 and to finish possibly in the top twenty, depending on the field.

I try to think of the heat out here in Vegas as a training tool, a conditioning element, an "edge". Otherwise it's just depressing pondering the reality of how hot it is and will be here for the next 3 months, lol.

An easy 6 miles and a bad poker session

I did a morning 6 miler on the Strip and then a 9 hour red cross CPR/AED class and then a poker session where everything that could go wrong did. Did I play well? Not particularly. But it didn't help that none of my draws got there and all of the villains' did.

If nothing else the weekend reminded me of why I don't play poker much anymore, why running is a better hobby - you get a certain amount of guaranteed satisfaction from the running. Whereas poker can leave you in a bad place.

14.5 miles at 7:33 pace

4 miles to the Village Runner, 6.5 miles with the Village Runners, 4 miles back home. It was hot - at least 90 - and the sun bore down with an Iberian intensity:

Garmin Connect

Good to get in a long run after a number of days of shorter quicker workouts. If I'm going to do another marathon this summer I'll need at least one long run a week. And lots of water :)

Red Rock

I did the Red Rock half marathon in March and I'm not sure I'll do it again considering how many steep inclines were involved - I think miles 1 through 6 were straight uphill :(

Instead as far as races on the horizon I'm looking at faster courses. The Bryce Canyon half marathon on July 18th in Utah has a net drop in elevation of 1800 feet so I'm thinking of doing that. I don't have a race for July so that would make a nice goal to aim for. I did 1:33 at red rock so I think I would aim for 1:29 for bryce, possibly breaking my 1:28 pr with the benefit of all the downhill sections. I love running downhills. I've read a lot about how it tears up the quads, but that has never been a problem for me. Running uphill - that tears up my quads!

Yesterday I did a trail run with a running group in the area, out at Red Rock national park, and it's beautiful up there, hard to believe so much natural beauty is so close to Vegas. It was a relaxed jog of about an hour and it felt good to have an easy day. I saw what I think was a bald eagle soaring way up high over the cliffs, gliding into the setting sun with ease and grace. So beautiful.

Afterwards I played 1-2 no limit poker at the red rock casino - a huge and elegant new resort at the far west end of Charleston just before you hit the national park. It is an impressive and modern facility but the poker games are awful - mine was a very tight table with 5 seniors who would only play two pair or better. I was lucky to escape with only a small loss. Not only will these guys only play royal flushes, but they all seem to know each other and eye you like a falcon states down greedily at a helpless little mouse in an open field. I had kings amd flopped a set and it was like the two guys in the hand sensed immediately that I was strong and wouldn't even call a weak little ten dollar flop bet. No thanks! It made me realize how much better the Strip action is and redoubled my enthusiasm for those games. I can't see myself playing out here again.

But the hiking is great :)

60 minutes on the indoor track at 6:52 pace

I took a break from another 98 degree day and ran on the indoor track at the gym after work. 60 minutes at 6:52 pace and the last 3 minutes at 6:00 or so. The indoor track felt nice with its unnaturally optimal conditions of moderate temperature, flatness and lack of wind.

A sign on the wall there says the track is 975 feet and that 5.5 laps make a mile. But when I got home and multiplied 975 by 5.5 I got 5362 feet, a bit over the 5280 that I believe makes up a mile. So I guess the extra 40 yards per mile gets chalked up as conditioning?

Since I was indoors my trusty Garmin was not an option and so to figure the pace I timed my laps - I was maintaining 1:15 per circuit - and multiplied this 75 seconds times 5.5, which equals 412.5 seconds per mile. Divided by 60 this equals 6.875 minutes per mile, or 6:52 per mile. Funny how the basic math of elementary school is so much more useful to me than any Calculus or Algebra I ever learned in high school.

Easy 10k

Easy 10k at 7:20 pace yesterday, I am sort of easing myself into the heat. I think my plan is to gradually build up to more aggressive paces but only after I've given myself a few weeks to adjust. Also I'm drinking a lot more water, I bring a large frozen 2 liter to work with me and finish it by the end of the day. I'm not a "water drinker" so this is a lot for me.

Another 2 hours at the Venetian last night after work.

The first signifcant hand I had A10 on the button with 4 callers to a small preflop raise and flopped top two pair with two clubs out there. After a small bet, I had one caller, a tight asian lady, very difficult to read. The flush got there on the turn, I made a small bet and she thought about it for a second as if thinking of raising and then just called. I was just hoping for the board to pair on the river, it felt like she had made her flush and was trapping - she checked the river card which did not pair the board and I just showed my two pair. She flipped over a 6 high flush to take it down - perhaps she was afraid I had a higher one, but her soft playing there helped me out. Still, my stack was down significantly after that.

The next hand went better for me. I had JJ and called the preflop raise of the Loose Aggressive Player just to my right. Tight Aggressive Player - a lady from Israel who would only play the stone cold nuts - on the button also calls. Flop is 5 10 J two hearts, the first set I've hit in a long time. LAP bets $25, I think for about 10 seconds and raise to $60. TAP goes out. LAP looks at me and says "Are you betting your flush draw?". I just stare at the pot, annoyed that this big hand is happening with the guy right next to me, too close for comfort. After about 10 seconds LAP raises to $150 and I go all in and he calls. He flips AJ for the case jack, I guess he really did think I was getting a bit desperate and overplaying my hand but he is dominated and I take it down.

Leading up to this I had to throw away a lot of hands hitting no flops and so LAP probably thought he could bully me around by betting big, he had a stack of about $1000 at the time. He was no fool and I can see with top pair top kicker and two hearts on board that he just wanted me out of there.

That said, I don't ever play AJ that hard. That's a hand that can get you into lots of trouble. You hit the ace and someone plays back at you strongly, they can easily have a better kicker and then you're just digging yourself a hole.

After that big hand, about 2 hours of play, I left, up about 200.

13.1 miles at 1:30 and 6:53 avg pace

Workout yesterday in the park, I wanted to see if I could still nail down sub 7 minute miles for the full 13. That happened at 6:53, so the next goal is to do the same with a 6:45 avg pace, maybe next week.

Garmin Connect

It's odd but I really don't feel warmed up til after the first 10k. At mile 8 I dropped it to 6:24 to see if I could still maintain under 7 the rest of the way, and it proved easier, if anything, in comparison to the fast 8th mile.

The first hot day in Vegas was today. 101 degrees on my car temp readout. Ouch. More to come. I am taking today off training as a rest day and going instead to a swing dance class downtown - hey, there's some cardio involved there!



I also did a hike the week before with a couple of other desert rats - hard to believe that it was cold enough then to require a fleece, and now it's 100 degree days for the next 3 months, mostly likely. Ah Vegas - hot as the devil's kitchen, bright as his porchlight.

Last Day to register for the St George Marathon

I should have posted this earlier. Today is the last day to register for the lottery for the St George UT Marathon. Here's the link:

St George

Why should you care about this smaller race 2 hours north of Vegas on October 3rd? Because it's USATF certified and has 2500 feet of net elevation drop, which spells PR for anyone who can handle downhills. It's a pretty cool thing, a super fast race.

Quick Run in Green Lake, WA

Last weekend I was in Seattle for two days and had the pleasure of running at a lovely little 3 mile loop around a park lake that goes by the name of Green Lake. It's just north of downtown Seattle. Apparently there's no end of nice running trails in this city so I'm sure if you ever visit you'll find something that works for you quite easily - but still, if you can, run at Green Lake. It's flat and scenic and had lovely blooming cherry trees and many tulips and daffodils. Also the Brooks company HQ outlet store is close in Bothell, where they sell the latest running gear at 50% plus markdowns.

Map of the park and run here:

Garmin Connect

The park was so nice it raised my spirits and despite very little warm up I managed to drop quite a bit below my usual pace - it must have been the lovely surroundings. I love Washington state.

12 Miles at 6:55

So a nice fast long run at the park - only problem is my Garmin died. And then after recharging, it froze up - has been stuck on time/date mode, 5:54:51 to be exact, for about 12 hours now. Very sad. Has anyone else had their Garmin freeze up for no apparent reason? I had not let it run all the way down before, could this be the reason?

10 miles at 7:20

Still taking me forever to warm up, and it's hot out here already. It doesn't help that I've been eating mucho muy caliente foods the last week, for some reason, not getting much sleep, going out and staying out late. I haven't had time to give the running the dedication it requires.

But anyway, 10 miles at 7:20 at the park. I hope to be doing closer to 7 most of the time, if I can get back on the wagon.

Garmin Connect

A Setback

Nothing major, I just ran up against a wall recently and had to slow down and reconsider my running goals and the realities of what I will be available to achieve this summer. It finally got hot yesterday here in Vegas, 98 degrees yesterday, and my 10 mile run turned into a sauna. Lots of salt streaks on the Nike cap and tech shirt ;).

For the immediate future 7 minute miles are going to be a much more realistic goal for me than 6:30s.

I've enjoyed reading about the really fast elite runners at the Boston marathon - Ryan Hall was close to being the first American in decades to win it all - as well as the extremely strong efforts by the Laminator, Bill Carter and copia verborum. Good job you guys! That's a real milestone!

15 miles through the Desert

I've wanted to run through the desert dividing east Vegas from Lake Las Vegas for a while now. It's about 7 miles across sand dunes and ATV tracks and I finally did it today, although at a slower pace than I'd hoped - I'm not sure whether this was because I hadn't hydrated well before the run, or if it was the elevation change, or if my recent focus on speed workouts has caused my endurance to drop off some. Also I was uncertain about the exact route so that made it more challenging, almost adventuresome, in a way. The last 3 miles were quite difficult. Regardless, I'm glad to have finally made this circuit happen, and I will keep the run in mind as a good marathon training route. 15 miles at 7:42 pace.

Garmin Connect



Lake Las Vegas - like its namesake, an oasis in the desert

12 miles at 7:27 pace

Long run through the eastern Vegas desert between Wetlands Park and Lake Las Vegas - at one point I could have sworn I spotted a group of nomads plodding along on camels, there was that much sand - at a 7:27 pace. Very windy and significant rolling hills, otherwise I would have managed closer to 7 minute pace.

Garmin connect

Also the two previous days were hard workouts so I wanted to take it easy on my body. I realize my posts have been dry and perfunctory of late, hopefully I will have more time to be more creative and interesting soon. Lots of overtime at work lately.

9 miles at 6:31 avg pace

Started with 12 400's at the track - the goal was at 1:30 each but it was more like 1:35 or so. Then a fast tempo 10k with the running group at 6:30 avg pace. A good workout. Today I hope to follow this up with a long run.

Garmin connect

Ten 400s at 1:35 avg pace

Track workout yesterday, the goal was to do those at 1:30 but it was very windy.

Ultimate goal is 12 and half 400s at 1:30. Doable.

Garmin Connect

It'd be nice if the wind would stop blowing so hard around here. At least it's been a warm wind...

39:53 10k a new PR

I finally broke the 40 min barrier on a regular training run with the running group. 6:25 average pace with a 19:20 5k split. I have to attribute it to no wind and the effect of the track workouts - thank you 400s. Also thank you Garmin:

Garmin Connect

11.5 miles at Wetlands Park at 7:13 avg pace

A solid run, I felt good afterwards, perfect temperature of about 68 degrees despite some wind - as always the park greenery was refreshing:

Garmin connect

10 miles at 6:58 avg pace

A nice mix of running today, starting with 4 miles at the track, 7 fast laps interspersed with 9 slow ones. Then a 6 mile run at the park with the running group, for a total of 10 miles at 6:58 avg pace:

Garmin connect

It was good to finally get some speed work in, I've been putting it off for several weeks now, and at this point, it's the only way I'm going to get faster.

I was supposed to go to North Carolina and see family and run the Raleigh Rocks half marathon this past weekend but fate intervened. Or perhaps more accurately, my supervisor denied my request for time off for some inexplicable reason, and I decided that now would not be a great time for me to risk my job for a race and a family visit. It was a disappointment, but another race will come along shortly, and I am maintaining my training regimen and feel confident in my ability to hit new PRs and maintain top form.

I feel strong and fast these days. My diet is not as good as it could be but my training is as consistent and close to the "edge" as I have ever been. I've also maintained my 2 to 3 trips to the gym per week to focus on leg lifts and core, and have felt results there. Also my recent decision to avoid upper body exercise seems to be paying off with less top side bulk and a smoother running form.

So despite some setbacks, my running life is going well.

10k at 41:44

Another 10k PR - if I ever get on a flat course I think I'll be able to make a real run at breaking 40. More track work would probably help. It was a moderately windy but very pretty day at about 65 degrees on this run with the Village Runner folks.

On Saturday I'll be running a 5k with the Las Vegas Track Club. Since it will be a hilly course I'm not aiming for a PR, more the 19 to 20 minute zone.

My body is used to longer distances now and it's very difficult for me to get warmed up and up to speed quickly enough to nail a fast pace in a 5k.

I don't even feel on target until about the 30 minute mark these days. Looking at my splits from today, I started at 7:01 and gradually dropped it to 6:26 by the final mile:

Workout Mile Splits

So I definitely take some time to hit my stride.

I suppose a good warm up before the race Sat will help, with some sprints and a lot of stretching, which I never do. Also some coffee to jumpstart the motor.

15 miles at 7:17 pace

Long run yesterday. It would have been 7 min/mile pace but I couldn't find the Auto Pause feature hidden in the many little sub menus of the Garmin interface, and I had to stop at several street lights.

15 miles in Vegas

A beautiful day about 65 degrees, I went from park to city streets to the track where I ended up not doing much of a speed workout since I was so tired from the unexpectedly long run.

10k at 43:17

Monday run with the group in Henderson. I finally figured out how to set laps on the Garmin with 1 mile increments - a very cool thing. Definitely going to leave that on for every run. So after the first mile warm up I was happy with how I settled into a 10 second range of about 6:55 to 7:05:

Mile splits

Then afterwards I hit the gym on the way home for a quick session - about 20 minutes of quad lifts, calf lifts and 300 or so situps. Legs and core - my new cross training mantra. Leaving the arms and chest alone - I've never seen a Kenyan with big arms. Just sayin':


Tonight I'll do 400's for real - I'll have to set the Garmin for interval training for this, wondering how that will work.

A 10k in 42:27

10k in 4227

6:50 per mile avg pace, very windy out there this weekend.

Something tells me I will crack the 40 minute barrier when given an appropriately fast and flat opportunity. Not a lot of 10k's near me so not sure when that will be.

Still loving the Garmin.

My next big workout will be on the track. Hello 400s. Hello pain. Hello speed.

Gadget Lust

First run today with my Garmin. I think I'm in techie geek lust/love. 10 miles at a 6:54 min/mile pace, a little better than my target of 7. My best pace was 5:25 for a short downhill stretch. There's a great graph of it all on Garmin Connect, and a Google map showing exactly where I went:

Garmin Connect

This is a cool training tool.

Track Time

I did my first track workout yesterday after the usual easy Monday 10k training run with the group. 4x400 laps at the track at 88, 82, 89 and 87 seconds. My goal is to do them all consistently at 90 - which would be 6 min/mile pace - and eventually be able to do 12 in a row. The way I run these is one hard lap then one easy, repeat. So my goal workout by say midsummer would be 24 laps, 6 miles, with every other lap at 6 min pace.

I dont feel the need to go faster than 6 min pace because anything faster will probably not help me as a distance runner. I am not a Kenyan!

Asides from that, just emphasizing the legs and core with some quad presses, calf lifts and situps at the gym. No arm lifting, no barbells, no bench. Focus.

Just Wondering?

How do people like their Garmins? I borrowed one this past weekend and I really liked the real time pace and distance functions.

So what's up with these gadgets? Is it like having a little virtual running coach on your shoulder? Worth the price?

Quads Core Speed

I really am that dense, sadly. Despite just having written two posts about how important it is for me to focus on the legs, the abs and speed workouts, here is another. If I don't bang it into my head with a hammer, I don't remember. So this is my mission, to improve these key areas, and not worry about the other distractions such as biceps and and benching and big shoulders. Quads Core Speed.

Exhibit A:

Weekend of March 13 through 15 Workouts

On Friday the 13th I did a simple easy 60 minute run at Wetlands Park because I'd had a long week at work and that was all I felt like doing.

On Saturday I volunteered at a marathon in the morning, which was fun. In the afternoon I borrowed the Garmin of a friend and was able to maintain a 7 minute pace for 13 miles to chalk up a 1:30 hallf marathon time on the streets near my house. The Garmin seems an incredibly useful tool and I will need to get one soon - being able to nail down consistent 7 minute miles one after the other is huge. I was very heartened by this discovery.

On Sunday I did a relaxed 10k trail run with running group friends. In the evening I went down to a local high school track and did 3 fast 400 meter sprints with one rest lap between each. By fast I mean fast for a relatively slow distance runner type, with 86, 81 and 88 second splits.

I think I'm on the the right track with training overall, emphasizing quality, strong legs, core, interval sprints - the kind of stuff that should show results on the race course.

PS - Gotta get a Garmin!

A Question of Emphasis

Well it occurred to me that I've been training the wrong body parts. Why is it when I make my 3 to 4 weekly trips to the gym that I lift barbells and do push ups and develop my upper body? All the sort of manly stuff you see guys at the gym doing - I suppose I just saw everyone else doing it and assumed I should as well. But a developed upper body doesn't help a runner at all.

I knew this and yet somehow it didn't register until I volunteered at a half marathon this weekend and closely observed the top 5 runners: they were all quite fast, and they all had great big quads, flat stomachs and no upper body to speak of. Gazelles not Grizzlies.

So there's a lesson there. If I had a personal coach I'm sure this obvious truth would have dawned on me much sooner, but I don't, so I've got to make the best of the realization now that I've finally grasped it. Speed = strong legs, core and wiry build.

From now on at the gym, it's all core, abs, and legs for me. No more pushups, bench, or barbells. I've got to put the emphasis on the parts that are going to get me results. I've got to carve a runner from the block of marble, not a wrestler.

Red Rock rocked Me!

So the hills and unusually strong headwinds - 20+ mph - combined to make the Red Rock Half Marathon a surprisingly tough race. I ended up clocking a 1:33 for 8th place, far off the 1:27 or 1:28 I had been hoping for - but very happy with having been a serious contender.

The first half of the race with constant 6 and 7% inclines for 5 miles straight is definitely what bit me as far as my finishing time - that part was just a very difficult slog.



Me on one of the rare flat sections.

I did manage five or six solid 100+ yard sprints on the downhill backside that were fun, a lot faster than I'd normally be able to manage in a half marathon. This action helped keep two aggressive younger runners at bay, they had closed on me near the half way point but once the downhill commenced I was able to surge past them. They finished 30 and 45 seconds behind me so the sprints really did make the difference there. The sprints also served the psychological function of making my normal pace seem easier.

So I am happy with where I finished and overall had a positive race experience, the great striped cliffs of Red Rock were a beautiful backdrop to this challenging course. At this point though, if I never see a hilly race again, I'll be a happy camper - hills are tough! I'm all about the flat courses from here on out!

A Comfortably Hard Race

I've got the red rock half marathon this saturday morning, and I'm looking forward to it despite the elevation change that will be involved. Basically the first half is uphill 1000 feet and the second part downhill the same. A half marathon roller coaster.

I feel good, I've been taking the training easy this week so I should be fresh enough to put in a good effort. I'm aiming for an average pace of just over 7 minutes a mile, maybe closer to 7:15 if the incline proves particularly tough. I'm not looking for a PR here.

It's a smaller race with 300 to 400 runners so I'm hoping to be somewhere near the front. My goal is to keep the lead "peloton" in sight by running comfortably hard, which is what a 7 minute pace should be for me, about a 160 pulse with long full breaths but no heavy breathing.

I want to be very careful not to push it into the gasping/panting zone on the initial uphill in an effort to keep up with the leaders - this is something I've fallen for before and it will kill my effort at having a strong second half and negative split.

After the halfway point the game plan is to accelerate on the downhills with at least 5 on the toes sprints and hopefully reel in some fish. I've been practicing mixing in 100 yard sprints into my tempo runs and this should be something within my ability to pull off. I'd love to finish in the top 10, which seems plausible based on last year's results. My current PR is a 1:28 at this past December's Vegas half, which was flat and fast. Still I'd like to run close to that.

But until Saturday morning I've just got to chill out, taper, eat moderately and get enough sleep. And then come race day, do what I do every day, just a little bit harder.

Why I Run

It's nice that most races are for charities, and for the social aspect of finding a group of like minded individuals.

But mostly I do it because I like to be fast. I love to open it up. I love to cruise along and push to a higher pace and feel that gradually become natural, to sprint for 100 yards in the middle of a 12 mile run because you can, to be harder better faster stronger, to overcome the dull muscle ache, to go out on a still day and be shocked at how hot it feels when you slow down and realize you've been creating your own breeze. I love all of that.



On the way to 2nd place at a Lake Mead half marathon

Mardis Gras 5 and 10k

This past weekend my running group participated in a Mardis Gras themed 5 and 10k race out at the Railroad Pass Casino near the Hoover Dam. It was organized by Calico Racing who are also doing next week's Red Rock marathon that was featured in this month's Runners World.

I didn't run but I was there to cheer on those who did. It was a cool brisk 50 degree morning with a moderate turnout and some amusing costumes. It was nice to let my competitive side take a time out for a while. Although I have gotten to wondering what my 10k time will look like with all the marathon training I've been going through lately...

Group photo!



I'm thinking I'll have to keep the Joker hat for use at other races!

A Runner should always Live near a Park

I cannot think of a more important residential and daily quality of life issue for a runner than to have a nice place nearby to run. Fortunately I have one of the few parks in Las Vegas just about a mile outside my front door. It's called Wetlands Park and the city got a bunch of money from the Hoover Dam to build it because it helps them recycle water and reduce demand on Lake Mead or some such engineering jibber jabber. The important thing is it means there's a lovely green spot with trees and birds and grass and running water nearby where I can prance like a gazelle to my heart's content. I'll move on to the pictures now before my prose gets too fanciful - can you tell I'm having my bedtime glass of merlot as I type?

Yes this is Las Vegas, hard to believe eh:

Game Plan for March

In two weeks I'll be running the red rock half marathon out on the west side of Vegas. It'll be hilly but I'm still hoping to tear it up. My practice plan is a strong running plan complemented by a lot of crosstraining involving swimming, light weightlifting, and yoga. I am trying to balance the running with other workouts that don't take as much out of my body with the constant impacts and joint strain of the long runs.

I've also made changes to my diet. I now avoid chocolate, fast food, soft drinks, and excessive portions. I eat powerbars before workouts, and have been making soy protein powder juice shakes and mixing the powder in with oatmeal. I also eat more fruits and drink more juice.

These efforts are to get me into top form for the half marathon on March 7th. I'd like to break my PR of 1:28 if possible, despite the hills.

The lighter side of running

Sometimes i get too caught up in the numbers of running, but today's mardis gras 5 and 10k fun run really did remind me that the experience of just getting outside in the fresh air and sweating with a bunch of other people who want to have a good time is such a sweet, valuable thing.

More Swimming

25 laps at LVAC today, light weight lifting, situps. No running, just went down to the mardis gras 5 and 10k's and watched the other running group members go at it. It feels good to have taken two days off from running, tomorrow I will return to it fresh.

Cross Training Program Initiated

So one of the lessons learned from the most recent race is that I probably am not doing enough cross training. So to fix that I am trying to do two moderate swim sessions a week, plus a yoga class, and a little more lifting, esp with the calf and quad lifts for leg strength, military press for deltoids and triceps, and situps for core.

I'm still feeling the marathon from saturday in my legs, taking it easy this week in terms of pace and more rest days.

75 minute run last night at Wetlands park with the running group at a moderate pace. I will be watching a 5/10k charity race tomorrow, taking photos; it's a mardis gras theme with costumes, should be fun!

New Blog Title

I moved the blog to better reflect that which it is about, me, a runner, in the lovely city of Las Vegas, who likes to do marathons - the 26.2 part.

Nothing wrong with keeping it simple, right?

So here's to reaching my running goals in 2009, which include running a sub 3 hour marathon, running a 5 minute mile, running an 18 minute 5k, and doing well in at least one trail race, an area I have not explored much yet. To victory!