Today's Run: 3.0m
Run Time: 26:27 (8:49 minutes per mile)
Total Miles to Date: 648.6

Thoughts on the Run:

So it is official. This year's registration for the JFK 50 mile ultramarathon is closed. That blurb stood out for me as I perused the health-related news because this was my original goal. I should have completed two marathons by now and been well on my way. Of course, everything happens for a reason and I couldn't be happier with taking some extra time and doing it right. So, next year is the new goal ... unless I find another race. But we must crawl, then walk, then run, so I need to tackle my first marathon before I start moving into the realm of ultramarathons. Short term goals, then long-term goals!

Today I ran one of my fastest runs to date. I noticed that I did have a little bit left, and the pace is by no means a record-breaking pace, but for me it was fast. I decided that this is a good time to back off. What do I mean by back off? One mistake people tend to make is to constantly try to do more, more, more. As a trainer I know that a better way is to wave load your training. In other words, if your goal is to run 10 miles, you could do 2, 4, 6, 8, then 10. However, that can also increase your risk for injury. Wave-loading means you take a week and back off. For example, I worked up to 7 miles, then dropped back to 6, before pushing to 9.

With my faster runs, I'll do the same. I'm average an 8:50 minute mile now, running at intervals of 5.5 mph, 6.5 mph ... on up to one minute at 9.5 mph. I've been adding 0.1 mph every week. This week I'll back off - next week I'll drop back to 5.4 mph, take a rest, then the week after come back to 5.5, then push on to 5.6. Wave loading ... it does a body good.

According to the site I use to track my runs, my estimated VO2 Max based on this run was 34.3. What does that mean? I wrote an article called Train to the Vo2 Max that explains it. I also wrote a little Vo2 Max Estimator Google Gadget that you can use or even add to your own website. It not only estimates your VO2 Max based on race times, but displays a handy chart on averages based on some date that I found online (although I do think that data is skewed in favor of athletes).

I thought I ran pretty well but my VO2 Max for the run ranks "poor."

I stumbled across another inspirational weight loss story. If you enjoy that type of reading, check out this story of five sisters who competed together in a bodybuilding competition in honor of their mother who passed away from cancer.

I know all of the popular news is about vitamins increasing skin cancer this week (another media fluke full of lopsided and misinformed reporting) but how about what they can do for your brain? Don't forget to mix in a little exercise, though. It has many benefits, including reducing your risk of stroke. A losing weight, a common "side effect" of exercising, may prolong your life.

I just visited the doctor for the first time in years ... probably since before I lost all of my weight. Despite working 80 - 100 hours per week running two businesses, helping my wife and daughter with theirs, training for a marathon and and all of my other projects I had a slow strong heart rate, low blood pressure, and checked out well. We're still waiting for the blood samples to be analyzed by the lab. I'm very curious about those results due to my controversial diet - I don't avoid sugar or fats, I just focus on healthy, so I tend to eat a lot of natural fats, egg yolks, etc, and pour all natural maple syrup on my waffles. I also eat a ton of soy which some people claim is harmful and affects hormone levels. I don't buy into any of the mainstream anti-sugar, anti-saturated fat and anti-soy hype but I'll be the first to admit my mistake if the lab results tell a different story.

So, it's back to relax and focus on my easy 5-miler tomorrow. Still not sure if I'll tackle it in the morning or evening. Seems I've been more consistent with late night runs lately.

Take care and I'll be in touch.

Warmly,

Originally posted: Registration is Closed!