Tag Archives: Vegas Running

October 2020 Marathon Status Report

As for my next marathon… the ongoing Coronavirus situation and the looming work situation has led me to reconsider how 2021 will go.

At this point, I don’t think Vancouver will happen in 2021. Even if Coronavirus fades out and Canada re-opens the currently-closed border, I will be so new to my job that I doubt I can command and receive a week off from work. And I don’t want to rush to a destination marathon on a Friday night or Saturday morning, run it Sunday, and have to hurriedly fly back for work on Monday. That’s not worth the trouble and will probably lead to a bad marathon.

Plus, the way the schedule lays out… I would only have 16 weeks after the Lake Mead Half to train for Vancouver, so instead of recovering from a strong Lake Mead effort I’d have to immediately begin training for Vancouver the next week.

And that never minds that, if Coronavirus is still a thing, Vancouver organizers may just go ahead and cancel the race for the 2nd year in a row, or make it purely Canadians-only.

The writing’s on the wall to forget about Vancouver for 2021, run a different marathon instead, and think about doing Vancouver in 2022.

I still want to train for and run a marathon in late spring after Lake Mead, so I spent the previous few weeks looking over the 2021 race calendar. Local or nearby marathons are my best options, where I can drive a few hours each way to get there. Even if sore and beaten after a marathon, I can handle a 6-8 hour drive home and work on Monday if I at least get a good night’s sleep after the race… which means unless there’s a holiday on Monday I probably need to pick a Saturday race.

But alas! A few weeks after the projected Vancouver 2021 date is Memorial Day weekend. And though that’s a shitshow travel weekend, there happens to be a Sunday marathon in Southern California: The Mountains 2 Beach Marathon between Ojai and Ventura, only about 5-6 hours away from home (and that’s if traffic is expectedly bad through the Mojave Desert).

Since Memorial Day is the following Monday, I would have a full day to recover and drive home after that race. They also have a fairly generous refund policy if their race is cancelled.

Plus, Memorial Day weekend allows for a week off after the Lake Mead Half, and then 19 weeks of training… making the Running On Air plan a perfect fit. After the relatively strict pacing demands of this current Half training cycle, the looser workout requirements of the Coates plan would be easier to follow.

So that will probably be the marathon plan for at least the front half of 2021. Again, the Vegas summers make marathon training very difficult, so I don’t know if a 2nd 2021 marathon could work right now.

If I repeated the Coates plan for a late 2021 marathon, and I still have no trouble waking at 4-5am, plus work schedules don’t ask me to come in before 8am… training could be do-able in manageable morning heat.

There’s also the somewhat conveniently timed St George Marathon on October 2, 2021. The timing would allow for 2 weeks off after Mountains 2 Beach in May, and then 16 weeks of training, which fits several plans. St George is only 2 hours from Vegas, so getting to the city for an overnight or weekend stay would be very easy, as would getting home.

Otherwise, I’ll pivot to training for shorter races, or to once again focus on strength training. Or maybe I just train to maintenance and focus more on helping clients as a coach/trainer. We’ll see: It’s a ways away.

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Current October 2020 Training Status Report

I have been training for a half marathon to be determined in early January, though (as long as it’s not cancelled) that half marathon will likely be the Lake Mead Half Marathon on January 9.

I’m on the 5th week of an algorithm-programmed Garmin plan, and have done quite well on all runs throughout the plan. By maintaining the GPS-estimated assigned paces, I have actually completed my easy training runs with an average pace of about 10:00 per mile (6:13/km), far faster than I had previously run my easy runs.

These faster easy runs actually have been little trouble to complete, thanks to one simple adjustment: I focus on maintaining a light, quick cadence over anything else. I used to run at about 160-165 steps per minute, and am now doing all my runs at 174-178 steps per minute. Clearly the extra steps per minute are making a difference not just with the average pace, but making that pace easier to sustain. For whatever reason, this was always hard to do in Chicago, but has been very easy to do now.

The Garmin algorithm plans to have me run a 1 mile time trial on Wednesday, from which it should program my subsequent speed, tempo and long run workouts. The last mile I ran about a year ago came out to a disappointing 7:34, and my documented PR is 7:05.

According to Garmin’s race predictor, I apparently have the fitness to smash my PR’s in the 5K, 10K, Half Marathon and of course full Marathon. The Electric Blues Daniels tables indicates from these that I could probably run the mile in 6:33. I don’t foresee running that mile time after having done no speedwork for a while, but to break 7 minutes on a mile trial would be terrific.


I have also cross trained quite a bit during the training plan. It might be a big reason I’ve been able to improve so quickly.

After taking on a Garmin Badge Challenge to bike 300K in a month, bike 16 hours, and walk 16 hours… I ended up riding the spin bike at the gym almost every day, about 45 minutes each time, which at my usual 95-110 rpm came out to about 12-13 miles each go. I also walked about a couple miles most days to get those 16 hours in.

I’ve also continued strength training with my mostly upper body push/pull 20 minute workouts roughly 3-4 times a week throughout all this.

Between all this training and the 5 running workouts each week, I’ve probably logged about 8-10 hours of total training (not including the walking, which I generally don’t count as training) each week since beginning the Garmin plan. There were many days I’d spend 2+ hours at the gym, aside from my running (none of which, by the way, was done on a treadmill; all of my running was outside in the morning).


Other than feeling understandably weary at times, I haven’t been too beaten up or worn down by all this.

One key to that is maintaining a protein rich diet, eating to maintenance calories instead of a calorie deficit, and having given a backseat to intermittent fasting.

I’m focusing more on fueling for recovery and eating to a minimum of energy availability. This leads to a slight calorie deficit when I hit the minimum calories, though I’ve still managed to get my bodyfat to 18% while keeping my weight around 170-172 lbs (78kg).

The other key, obviously, is getting enough rest. I have slept an okay amount, and for me I usually do get less sleep than average during summer due to the heat and extended sunlight hours. I generally sleep better during winter when it’s dark more often. Naturally, I wake up rather early, often around 4-6am, and I go to bed around 9-10pm. I have also taken advantage of all this free time and taken naps on various days, which slightly helps. Now that I’ll be working again, naps will only be an option on the weekends and holidays.


After last month’s extensive cross training, I’m going to scale that back and diversify that a bit more. After sticking almost exclusively to the spin bike, I’m now going to mix in sessions on the rowing machine and the ARC Trainer, and will probably cross train less frequently than the “pretty much every day” I had been doing.

I can now take it easy on the walking, doing it only to make sure I get 10,000 daily steps in (an ongoing Seinfeld calendar goal of mine, which is now at 32 days straight and counting). Plus I generally train less time on the rowing machine (I like to row for 20 minutes max vs the 45 minutes I always go on the spin bike), so that will lead to shorter gym visits than 2 hours.

Also, of course, working again means I have fewer time windows to work out. The early morning runs will remain, so long as I can finish workouts well before 7am so I can shower/dress and commute to work. I can also train following work most afternoons (unless a situation demands overtime, of course), and will probably do my cross training then… crowded gym be damned. The weekends of course are wide open.


So, in all, I am once again seriously training. I am training a lot. And I’ve been able to train consistently at a higher level than I have before.

But what about my marathon plans? Well… I’ll get into that in a bit….

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10 Tips For Running the Las Vegas Rock + Roll Marathon, Half Marathon, 10K

attraction building city hotel

Photo by Pixabay on Pexels.com

Oh, right. The Las Vegas Rock N Roll Marathon races are this weekend. Always held in mid-November, this is not only the biggest Las Vegas race weekend of the year but also one of the nation’s most popular running races. This is of course thanks to the chance to run along the famous Las Vegas Strip, making the course one of the most scenic courses in the world.

I live here in Las Vegas now, but I’m not running the race this weekend. I’ve run the Half Marathon before (in fact, my half PR was at this race). I certainly have a few tips that can help others running this weekend, whether you’re local or visiting from out of town.

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12 Tips For Running The Las Vegas Turkey Trot 12K

Las Vegas Turkey TrotBBSC Endurance Running is hosting their annual Las Vegas Turkey Trot at the Historic Railroad Tunnel Trail near Hoover Dam on Thanksgiving Day. They’re hosting multiple distances from 5K to a half marathon for the trot.

I’m running the 12K this Thanksgiving Day along with my soon to be brother in law (an avid 1:35-ish half marathoner who will probably run a much faster time than I will). I’m still ramping back up to marathon training fitness ahead of starting training for the 2020 Vancouver Marathon, and this race for me is more of a look-see tune up race… plus a neat opportunity to run a trail race at a distance (12K, 7.46 miles) you don’t generally see.

I’ve recently traveled to Boulder City and run the Railroad Tunnel course to get acquainted. I’ll probably run it a few more times before race day.

There’s 12 unique strategic elements I’ve discovered to running this 12K, and don’t mind giving away to other runners of this year’s Turkey Trot. Whether or not you’re in the running for any race prizes, keeping these 12 elements in mind will at least help you enjoy this race to this fullest.

Plus, even if you’re not running the 12K, these may still help you some: The 12K course is part of the Half Marathon course. And I have some bonus advice for you as well!

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