Daily Quote: "I am too tired, even to be happy." --Gelindo Bordin, Italy, immediately after winning the Olympic Marathon in Seoul
I finally completed my Tempo Run that was originally scheduled for last Tuesday when I was too tired to accomplish that workout. Last year if my schedule said I had a Tempo Run, I would complete it no matter the circumstances, whether I was sore, tired, or what. Now, I'm listening more to my body, if it's too tired or sore, I'll cut back or do a recovery day.
Today is a Tempo Run.
8 miles. Time, 1:04. Average Pace, 8:00 minute miles. Life Fitness Treadmill set at a 1% elevation. Warm up: 1 mile @ 6.6 mph (9:06 minute mile). Tempo: 6 miles @ 7.7 mph (7:48 minute miles) Cool down: 1 mile @ 6.6 mph. Average heart rate: 159 bpm. Cardiac drift: 166 bpm. The exact same tempo workout as last week, but this week my heart rate is slightly elevated by two beats...not that much heart elevation to be concerned about as I'm still in my "zone." Next week, my plan is to increase my Tempo Run to 7.8 mph, if my body complains too strongly, I'll return to 7.7 mph.
My wife, Suzie, had joined "Curves" gym three weeks ago along with a friend from work. Suzie hasn't missed a workout, while her friend only showed up twice. She had so much more energy when she helped with moving Grandma Cady...the last time we helped Grandma, Suzie was totally zapped out, BIG IMPROVEMENT! I'm so proud of her.
Thursday, May 31, 2007
Wednesday, May 30, 2007
Less Tired
Daily Quote: "The marathon can humble you." --Bill Rodgers
Where did everybody go? Memorial Day the Strip was crowded with traffic and cab business was brisk...but, yesterday you could roll a bowling ball down the strip and not hit any cars! Since cab business was very slow, I spent my time at the cabbies holding area in the airport walking laps, I walked for an accumulated time of 95 minutes in 99 degree heat AND still managed to catch a few cat naps later that night.
I finally did weight lifting circuit training after work this early morning! Nice feeling of satisfaction and accomplishment. Rather than do weights every other day, might be better to have a permanent schedule like doing circuit training every Monday, Wednesday and Friday leaving the weekends free for my wife.
Went to bed and awoke seven hours later with a morning pulse of 47 bpm, which is an improvement from yesterday. Nevertheless, would be prudent if I do a Recovery Run instead of a Tempo Run today as to assure I'm well rested. Depending how my body feels, I'll attempt a Tempo Run tomorrow.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Treadmill speed set at 6.0 mph. Elevation changes: 3.1 - 0.7 grades. A little improvement with the elevation grades from my last cardio workout. Once my top elevation drops to 2.0 grade I'll increase the speed to 6.1 mph.
I'm now leaving home as to get a much needed haircut before work.
Where did everybody go? Memorial Day the Strip was crowded with traffic and cab business was brisk...but, yesterday you could roll a bowling ball down the strip and not hit any cars! Since cab business was very slow, I spent my time at the cabbies holding area in the airport walking laps, I walked for an accumulated time of 95 minutes in 99 degree heat AND still managed to catch a few cat naps later that night.
I finally did weight lifting circuit training after work this early morning! Nice feeling of satisfaction and accomplishment. Rather than do weights every other day, might be better to have a permanent schedule like doing circuit training every Monday, Wednesday and Friday leaving the weekends free for my wife.
Went to bed and awoke seven hours later with a morning pulse of 47 bpm, which is an improvement from yesterday. Nevertheless, would be prudent if I do a Recovery Run instead of a Tempo Run today as to assure I'm well rested. Depending how my body feels, I'll attempt a Tempo Run tomorrow.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Treadmill speed set at 6.0 mph. Elevation changes: 3.1 - 0.7 grades. A little improvement with the elevation grades from my last cardio workout. Once my top elevation drops to 2.0 grade I'll increase the speed to 6.1 mph.
I'm now leaving home as to get a much needed haircut before work.
Tuesday, May 29, 2007
Tired!
Daily Quote: "I'm never going to run this again." --Grete Waitz after winning her first of nine New York City marathons
This early morning after work I was suppose to arrive at my gym and do full body circuit training, BUT, I was just too tired of working in the heat and driving the Strip, which had tremendous traffic. All I wanted to do was go home and collapse in bed...and that's what I did!
Now, when I awoke this morning after sleeping seven hours and my pulse rate was a high 51 bpm (normal for me is 40-42 bpm), but I felt guilty that I didn't complete my weight lifting goals and made a resolution to do better. I made myself breakfast, did a few chores, and then what did I do? Yup, I went back to bed and collapsed again for an hour nap. I awoke and rushed to the gym. My schedule calls for a tempo run, but decided against it as my body was obviously tired, therefore an easier General Aerobic Run instead.
Today was a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 152 bpm (77% of MHR). Cardiac drift 161 bpm (83% of MHR). Heart rate during run was too high for a General Aerobic Run, which may show I'm overtrained, not enough sleep, or too exhausted from work.
After work I WILL do weight lifting, but tomorrow I haven't decided to do that Tempo Run, it all depends on how my body feels....I may opt for a Recovery Run instead.
I now must get ready for work, not enough time for a shower, hence a "French shower" (liberal use of cologne). Thank goodness for Lean Pockets, which only takes two minutes to nuke.
This early morning after work I was suppose to arrive at my gym and do full body circuit training, BUT, I was just too tired of working in the heat and driving the Strip, which had tremendous traffic. All I wanted to do was go home and collapse in bed...and that's what I did!
Now, when I awoke this morning after sleeping seven hours and my pulse rate was a high 51 bpm (normal for me is 40-42 bpm), but I felt guilty that I didn't complete my weight lifting goals and made a resolution to do better. I made myself breakfast, did a few chores, and then what did I do? Yup, I went back to bed and collapsed again for an hour nap. I awoke and rushed to the gym. My schedule calls for a tempo run, but decided against it as my body was obviously tired, therefore an easier General Aerobic Run instead.
Today was a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 152 bpm (77% of MHR). Cardiac drift 161 bpm (83% of MHR). Heart rate during run was too high for a General Aerobic Run, which may show I'm overtrained, not enough sleep, or too exhausted from work.
After work I WILL do weight lifting, but tomorrow I haven't decided to do that Tempo Run, it all depends on how my body feels....I may opt for a Recovery Run instead.
I now must get ready for work, not enough time for a shower, hence a "French shower" (liberal use of cologne). Thank goodness for Lean Pockets, which only takes two minutes to nuke.
Monday, May 28, 2007
NEW SHOES!!
Daily Quote: "You can actually suffer a little bit more going slowly than when you're going really fast. A faster marathon might even be easier than a slow one, in terms of what it takes out of you mentally." --Frank Shorter
My "Nike Air Structures 9" now have 510 miles on them and I needed new running shoes. Visited the new Sports Authority located on Lake Mead Blvd and bought a pair of "Brooks Adrenaline GTS 6" stability running shoes that was $10.00 off! I'll be rotating these new shoes with the Kayano's, which have 177 miles on them. My old Nike shoes will now be delegated as walking shoes.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Elevation: 3.3 - 0.8 grades. Wore new "Brooks Adrenaline GTS 6" shoes today as to check for any problems and to break them in before any longer runs. The Brooks shoes were perfect!
My "Nike Air Structures 9" now have 510 miles on them and I needed new running shoes. Visited the new Sports Authority located on Lake Mead Blvd and bought a pair of "Brooks Adrenaline GTS 6" stability running shoes that was $10.00 off! I'll be rotating these new shoes with the Kayano's, which have 177 miles on them. My old Nike shoes will now be delegated as walking shoes.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Elevation: 3.3 - 0.8 grades. Wore new "Brooks Adrenaline GTS 6" shoes today as to check for any problems and to break them in before any longer runs. The Brooks shoes were perfect!
Sunday, May 27, 2007
Base Building
Daily Quote: "I felt like I played in a very rough football game with no hitting above the waist." --Alan Page, former Nfl football star
Today is the official start of my Base Building Season. My goal this Summer is to build up my mileage to 80-85 miles per week (last year I was able to achieve 75-80 miles per week during the Summer months). I'll also incorporate tempo runs as well as fartleks into my base building. This base will be my foundation for the upcoming marathon training in the Fall.
Today is a Medium Long Run.
11 miles. Time, 1:40. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with elevation ranges of 1.0 - 2.2 grades as to simulate running on the roads. Average heart rate: 156 bpm. Cardiac Drift, 165 bpm. Tough run! I probably ran this run a little too fast, but it's the same speed I trained last year for this distance. Undoubtedly I've lost some fitness since last year's base building.
Today is the official start of my Base Building Season. My goal this Summer is to build up my mileage to 80-85 miles per week (last year I was able to achieve 75-80 miles per week during the Summer months). I'll also incorporate tempo runs as well as fartleks into my base building. This base will be my foundation for the upcoming marathon training in the Fall.
Today is a Medium Long Run.
11 miles. Time, 1:40. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with elevation ranges of 1.0 - 2.2 grades as to simulate running on the roads. Average heart rate: 156 bpm. Cardiac Drift, 165 bpm. Tough run! I probably ran this run a little too fast, but it's the same speed I trained last year for this distance. Undoubtedly I've lost some fitness since last year's base building.
Saturday, May 26, 2007
SUMMARY: WEEK 21
Daily Quote: "I definitely want to show how beautiful the marathon can be. I am the opponent of all those who find the marathon bad: the psychologists, the physiologists, the doubters. I make the marathon beautiful for myself and for others. That's why I'm here." --Uta Pippig
Today is a Rest Day as I'm recovering from this morning of moving Grandma Cady to her new home. I cancelled my "Come Run in the Sun 10k" race this morning as to arrive at Glenn and Mary's home by 8:00 a.m. as to start loading, moving, and unloading before Las Vegas became too hot. I'm glad I helped as we were able to get everything into her new home by 11:00 a.m.! Moving is an exercise program in itself!!
Although my Spring racing season is now over and won't be able to beat my 10k personal best until next Fall, I did accomplish much this Spring! I was able to set a personal best in the 5k TWICE and beat my personal best in the half marathon too. Overall, I'm pleased with my growth and hope to rebuild this Summer for a very fruitful Fall season.
SUMMARY FOR WEEK OF MAY 20-26, 2007
I ran only six days this week as I helped Grandma Cady move to her new home today. Nevertheless, I was able to run a total of 51 miles last week. This is officially the end of my Spring racing season and next week will start building a large aerobic base during the Summer months. My goal is build up my mileage to 80-85 mpw. Also, I wish to lose weight during the base building phase, my goal is to be a strong, lean 165 pounds (last Las Vegas Marathon I was 168 pounds).
Last week I was able to lose another pound, even though I was eating like their was no tomorrow, I'm now 175 pounds on a six foot frame.
I have maintained my upper body weight lifting last week and also added lower body weights during the last part of the week. I'll be doing whole body circuit training this coming week. I'm happy to say that I feel so much better after lifting weights and I'm already starting to see results...I'll undoubtedly will continue lifting weights for the rest of my life!
Sleep, glorious sleep....It's been tough as I had a busy schedule, but with the exception of Friday night (only slept four hours as to awake early to move Grandma Cady Saturday morning) I've been able to sleep 7-8 hours per night. My mornings heart rate has been stable, 41-44 bpm.
A short recap of last week's mileage:
Sunday: Hilly General Aerobic Run, 10 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 9 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Tempo Run, 8 miles.
Friday: Long Run, 12 miles.
Saturday: REST DAY
Total mileage: 51 miles.
Today is a Rest Day as I'm recovering from this morning of moving Grandma Cady to her new home. I cancelled my "Come Run in the Sun 10k" race this morning as to arrive at Glenn and Mary's home by 8:00 a.m. as to start loading, moving, and unloading before Las Vegas became too hot. I'm glad I helped as we were able to get everything into her new home by 11:00 a.m.! Moving is an exercise program in itself!!
Although my Spring racing season is now over and won't be able to beat my 10k personal best until next Fall, I did accomplish much this Spring! I was able to set a personal best in the 5k TWICE and beat my personal best in the half marathon too. Overall, I'm pleased with my growth and hope to rebuild this Summer for a very fruitful Fall season.
SUMMARY FOR WEEK OF MAY 20-26, 2007
I ran only six days this week as I helped Grandma Cady move to her new home today. Nevertheless, I was able to run a total of 51 miles last week. This is officially the end of my Spring racing season and next week will start building a large aerobic base during the Summer months. My goal is build up my mileage to 80-85 mpw. Also, I wish to lose weight during the base building phase, my goal is to be a strong, lean 165 pounds (last Las Vegas Marathon I was 168 pounds).
Last week I was able to lose another pound, even though I was eating like their was no tomorrow, I'm now 175 pounds on a six foot frame.
I have maintained my upper body weight lifting last week and also added lower body weights during the last part of the week. I'll be doing whole body circuit training this coming week. I'm happy to say that I feel so much better after lifting weights and I'm already starting to see results...I'll undoubtedly will continue lifting weights for the rest of my life!
Sleep, glorious sleep....It's been tough as I had a busy schedule, but with the exception of Friday night (only slept four hours as to awake early to move Grandma Cady Saturday morning) I've been able to sleep 7-8 hours per night. My mornings heart rate has been stable, 41-44 bpm.
A short recap of last week's mileage:
Sunday: Hilly General Aerobic Run, 10 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 9 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Tempo Run, 8 miles.
Friday: Long Run, 12 miles.
Saturday: REST DAY
Total mileage: 51 miles.
Friday, May 25, 2007
Twelve Miler
Daily Quote: "We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon." Emil Zatopek
This early morning after work (2:15 a.m.) I went to the gym and did 10 minutes of warming up on the stationary bike and then did 2 sets of upper body weights, 10 repetitions. I also did lower body weights, but only 1 set with 10 repetitions with very light weights as I'm still adjusting to doing lower body weights.
Normally the day after a hard session like yesterday I would have a short recovery run, BUT tomorrow I'll be moving Grandma Cady to her new apartment and might not be able to run...therefore my decision to run long today.
Today is a Long Run.
12 miles. Time, 1:49. Pace, 9:06 minute miles. Life Fitness treadmill set at 6.6 mph with a variety of elevations from 1.0 - 2.0 grades. Different grades as to simulate running outdoors and so my ankles won't get too sore from the exact same repetitions. Average heart rate: 149 bpm. Cardiac drift, 154 bpm. I'm still sore from yesterday's tempo run, which made today's long run very challenging, but thankfully I did o.k.
The twelve miles today is my longest run since the "Salt Lake City Half Marathon!" I'm progressing well. Maybe, just maybe, I'll be able to squeeze in a Recovery Run tomorrow after moving Grandma Cady. Actually I wouldn't mind taking a complete rest from running tomorrow as I had a pretty strong week!
This early morning after work (2:15 a.m.) I went to the gym and did 10 minutes of warming up on the stationary bike and then did 2 sets of upper body weights, 10 repetitions. I also did lower body weights, but only 1 set with 10 repetitions with very light weights as I'm still adjusting to doing lower body weights.
Normally the day after a hard session like yesterday I would have a short recovery run, BUT tomorrow I'll be moving Grandma Cady to her new apartment and might not be able to run...therefore my decision to run long today.
Today is a Long Run.
12 miles. Time, 1:49. Pace, 9:06 minute miles. Life Fitness treadmill set at 6.6 mph with a variety of elevations from 1.0 - 2.0 grades. Different grades as to simulate running outdoors and so my ankles won't get too sore from the exact same repetitions. Average heart rate: 149 bpm. Cardiac drift, 154 bpm. I'm still sore from yesterday's tempo run, which made today's long run very challenging, but thankfully I did o.k.
The twelve miles today is my longest run since the "Salt Lake City Half Marathon!" I'm progressing well. Maybe, just maybe, I'll be able to squeeze in a Recovery Run tomorrow after moving Grandma Cady. Actually I wouldn't mind taking a complete rest from running tomorrow as I had a pretty strong week!
Thursday, May 24, 2007
Tempo Run
Daily Quote: "There is the truth about the marathon and very few of you have written the truth. Even if I explain to you, you'll never understand it, you're outside of it." --Douglas Wakiihuri speaking to journalists
Today is a Tempo Run.
8 miles. Time, 1:04. Average Pace, 8:00 minute miles. Life Fitness Treadmill set at a 1% elevation. Warm up: 1 mile @ 6.6 mph (9:06 minute mile). Tempo: 6 miles @ 7.7 mph (7:48 minute miles)!! Cool down: 1 mile @ 6.6 mph. Average heart rate: 157 bpm. Cardiac drift: 164 bpm!!
Those easy recovery runs on the treadmill's cardio mode has given me ample energy to have stronger hard runs. I'm quite pleased with myself as I didn't realize I was so strong and fast at this point in my training. Gosh, what could I have done in the canceled "Come Run in the Sun 10k" race???
Today is a Tempo Run.
8 miles. Time, 1:04. Average Pace, 8:00 minute miles. Life Fitness Treadmill set at a 1% elevation. Warm up: 1 mile @ 6.6 mph (9:06 minute mile). Tempo: 6 miles @ 7.7 mph (7:48 minute miles)!! Cool down: 1 mile @ 6.6 mph. Average heart rate: 157 bpm. Cardiac drift: 164 bpm!!
Those easy recovery runs on the treadmill's cardio mode has given me ample energy to have stronger hard runs. I'm quite pleased with myself as I didn't realize I was so strong and fast at this point in my training. Gosh, what could I have done in the canceled "Come Run in the Sun 10k" race???
Wednesday, May 23, 2007
Searching for a New Goal
Daily Quote: "Marathoning is like cutting yourself unexpectedly. You dip into the pain so gradually that the damage is done before you are aware of it. Unfortunately, when awareness comes, it is excruciating." --John Farrington, Australian marathoner
Since I won't be racing the "Come Run in the Sun 10k" race this Saturday morning as I'll be helping Grandma Cady move to her new apartment, I've started looking for another race. The earliest race is NEXT Monday, "The Ronald McDonald Run for The House 5k!" It's not a 10k race, but it is a race. Two possible problems, I'll be too sore from moving furniture, and my wife has that Memorial Day off, she might not be thrilled I won't be home with her (I have to work Memorial Day from 2:00 pm - 2:00 am). I might wish to consider just racing in one of those regular "Las Vegas Track Club's Low Key Fun Runs" that's held every Saturday in June. Or, I could have my Spring racing season finished and start my Summer base building. Decisions, decisions.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Elevation: 3.2 - 1.0 grades. (since my average heart rate was 144 bpm, and cardiac drift was also 144 bpm, in the future I won't mention cardiac drift when I'm in cardio mode) My ankles are adjusting to the constant elevation change as I didn't have any aches nor soreness today. I had a sharp big toe nail that tore a nice little hole in my Thorlo running sock, no big loss as I've been running in those socks for at least two years!
Since I won't be racing the "Come Run in the Sun 10k" race this Saturday morning as I'll be helping Grandma Cady move to her new apartment, I've started looking for another race. The earliest race is NEXT Monday, "The Ronald McDonald Run for The House 5k!" It's not a 10k race, but it is a race. Two possible problems, I'll be too sore from moving furniture, and my wife has that Memorial Day off, she might not be thrilled I won't be home with her (I have to work Memorial Day from 2:00 pm - 2:00 am). I might wish to consider just racing in one of those regular "Las Vegas Track Club's Low Key Fun Runs" that's held every Saturday in June. Or, I could have my Spring racing season finished and start my Summer base building. Decisions, decisions.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Elevation: 3.2 - 1.0 grades. (since my average heart rate was 144 bpm, and cardiac drift was also 144 bpm, in the future I won't mention cardiac drift when I'm in cardio mode) My ankles are adjusting to the constant elevation change as I didn't have any aches nor soreness today. I had a sharp big toe nail that tore a nice little hole in my Thorlo running sock, no big loss as I've been running in those socks for at least two years!
Tuesday, May 22, 2007
Lower Body Weight Lifting
Daily Quote: "Marathon running is a terrible experience: monotonous, heavy, and exhausting." --Veikko Karvonen, 1954 European and Boston Marathon Champ
This early morning after work I attempted my first lower body weight lifting by following the circuit training workouts at my local gym, 24 Hour Fitness. I'm starting with only one set of very low weights and will gradually increase the weights every other day. Later in the morning, after I awoke, I didn't feel any soreness nor aches. I'll probably eventually do the full circuit workouts that incorporate upper body weights as well.
Today is a General Aerobic Run.
9 miles. Time, 1:22. Pace, 9:06 minute miles. Life Fitness Treadmill set at 1% elevation, 6.6 mph. Average heart rate: 1:46 bpm. Cardiac Drift: 152 bpm. Awoke early this morning due to the noisy strong winds and decided to run rather than rolling around in bed trying to get back to sleep. After my run too a long two hour nap.
This early morning after work I attempted my first lower body weight lifting by following the circuit training workouts at my local gym, 24 Hour Fitness. I'm starting with only one set of very low weights and will gradually increase the weights every other day. Later in the morning, after I awoke, I didn't feel any soreness nor aches. I'll probably eventually do the full circuit workouts that incorporate upper body weights as well.
Today is a General Aerobic Run.
9 miles. Time, 1:22. Pace, 9:06 minute miles. Life Fitness Treadmill set at 1% elevation, 6.6 mph. Average heart rate: 1:46 bpm. Cardiac Drift: 152 bpm. Awoke early this morning due to the noisy strong winds and decided to run rather than rolling around in bed trying to get back to sleep. After my run too a long two hour nap.
Monday, May 21, 2007
No Race this Saturday
Daily Quote: "To describe the agony of a marathon to someone who's never run it is like trying to explain color to someone who was born blind." --Jerome Drayton
Glenn and Mary Ely today had sent me an e-mail requesting my help in moving Grandma Cady to her new apartment on Saturday at 8:00 a.m., which is the same morning as my "Come Run in the Sun 10k Race." How can I say no??? Glenn and Mary have been two of my biggest running supporters and cheerleaders...both have cheered me on the sidelines of the last THREE "Las Vegas Marathons!" I'll be there helping them with bells on, I can always run another race soon. I'll need to do research on what's available next month in Las Vegas.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Elevation: 3.3 - 1.1 grades. Average heart rate: 144 bpm (natch). No aches nor pain from yesterday vigorous 10 mile run through the St. George ridges, bluffs and canyon.
Since I'm not running a race next weekend I'm seriously considering on starting weight lifting my lower body this week, unless I can find another race soon before it starts getting really hot in Las Vegas.
Glenn and Mary Ely today had sent me an e-mail requesting my help in moving Grandma Cady to her new apartment on Saturday at 8:00 a.m., which is the same morning as my "Come Run in the Sun 10k Race." How can I say no??? Glenn and Mary have been two of my biggest running supporters and cheerleaders...both have cheered me on the sidelines of the last THREE "Las Vegas Marathons!" I'll be there helping them with bells on, I can always run another race soon. I'll need to do research on what's available next month in Las Vegas.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Elevation: 3.3 - 1.1 grades. Average heart rate: 144 bpm (natch). No aches nor pain from yesterday vigorous 10 mile run through the St. George ridges, bluffs and canyon.
Since I'm not running a race next weekend I'm seriously considering on starting weight lifting my lower body this week, unless I can find another race soon before it starts getting really hot in Las Vegas.
Sunday, May 20, 2007
SUMMARY: WEEK 20
Daily Quote: ""Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success." -- Juha "the Curel Vaatainen
Arrived home from my St. George Road trip today! Had a great time, unfortunately, wasn't able to run on Saturday, but Sunday did have a great hilly run through ridges, basins, and a canyon, and I'm not worse for wear. This was a great warm up run for my upcoming "Come Run in the Sun 10k Race" next Saturday!!
SUMMARY FOR WEEK OF MAY 13-19, 2007
I ran only six days last week as Saturday was spent travelling to St. George and entertaining my wife, oh well, next weekend I'll be racing and could use a little more rest. I did manage to run a total of 46 miles last week.
I'm surprised I lost a pound last week as I was eating like a horse! I'm now 176 pounds on a six foot frame.
I've managed to maintain my weight lifting after work every other day, it's now a habit! Currently I'm doing only upper body weights as I'll be racing next Saturday and don't wish to add any additional stress to my legs.
My sleeping patterns are good, I'm achieving 7-8 hours of sleep per night and my morning pulse rate is low with heart rates at 40-42 bpm.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Hill Repeats, 6 miles.
Tuesday: General Aerobic Run, 9 miles.
Wednesday: Recovery run, 6 miles.
Thursday: General Aerobic Run, 9 miles.
Friday: Medium Long Run, 10 miles.
Saturday: Rest Day
Total Miles: 46 miles.
Arrived home from my St. George Road trip today! Had a great time, unfortunately, wasn't able to run on Saturday, but Sunday did have a great hilly run through ridges, basins, and a canyon, and I'm not worse for wear. This was a great warm up run for my upcoming "Come Run in the Sun 10k Race" next Saturday!!
SUMMARY FOR WEEK OF MAY 13-19, 2007
I ran only six days last week as Saturday was spent travelling to St. George and entertaining my wife, oh well, next weekend I'll be racing and could use a little more rest. I did manage to run a total of 46 miles last week.
I'm surprised I lost a pound last week as I was eating like a horse! I'm now 176 pounds on a six foot frame.
I've managed to maintain my weight lifting after work every other day, it's now a habit! Currently I'm doing only upper body weights as I'll be racing next Saturday and don't wish to add any additional stress to my legs.
My sleeping patterns are good, I'm achieving 7-8 hours of sleep per night and my morning pulse rate is low with heart rates at 40-42 bpm.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Hill Repeats, 6 miles.
Tuesday: General Aerobic Run, 9 miles.
Wednesday: Recovery run, 6 miles.
Thursday: General Aerobic Run, 9 miles.
Friday: Medium Long Run, 10 miles.
Saturday: Rest Day
Total Miles: 46 miles.
Friday, May 18, 2007
St. George Road Trip
Daily Quote: "Fear is the strongest driving-force in competition. Not fear of one's opponent, but of the skill and high standard which he represents; fear, too, of not acquitting oneself well. In the achievement of greater performances, of beating formidable rivals, the athlete defeats fear and conquers himself." --Frank Stampfl
Tomorrow Suzie and I are leaving Las Vegas to visit St. George; rather sudden road trip as my wife overheard a co-worker this week bragging about going to St. George for a weekend vacation...became jealous as she hasn't been to St. George in nine years! It'll be nice to visit St. George again as I might be able to squeeze in a trail run!
After work in the early morning hours, I accomplished another weight training session (with a 10 minute stationary bike warm up.) The weights are starting to become a habit, I'm not even thinking about how tired I am, I just set myself on auto-pilot and get it done.
Today is a Medium Long Run.
10 miles. Time 1:40 minutes. Pace, 10 minute miles. Life Fitness Treadmill set at Cardio Training setting where the elevation changes to keep my heart rate below 145 bpm. Speed: 6 mph. Elevation: 3.3 - 1.8 grade. Average heart rate 144 bpm, with a cardiac drift of 145 bpm. This is my longest run since the Salt Lake City Half Marathon. Both ankles are a little sore due to the elevation constantly changing on the treadmill, probably should have eased into these long cardio-training treadmill workouts. Oh well, I have this weekend to get off the treadmill!!
Tomorrow Suzie and I are leaving Las Vegas to visit St. George; rather sudden road trip as my wife overheard a co-worker this week bragging about going to St. George for a weekend vacation...became jealous as she hasn't been to St. George in nine years! It'll be nice to visit St. George again as I might be able to squeeze in a trail run!
After work in the early morning hours, I accomplished another weight training session (with a 10 minute stationary bike warm up.) The weights are starting to become a habit, I'm not even thinking about how tired I am, I just set myself on auto-pilot and get it done.
Today is a Medium Long Run.
10 miles. Time 1:40 minutes. Pace, 10 minute miles. Life Fitness Treadmill set at Cardio Training setting where the elevation changes to keep my heart rate below 145 bpm. Speed: 6 mph. Elevation: 3.3 - 1.8 grade. Average heart rate 144 bpm, with a cardiac drift of 145 bpm. This is my longest run since the Salt Lake City Half Marathon. Both ankles are a little sore due to the elevation constantly changing on the treadmill, probably should have eased into these long cardio-training treadmill workouts. Oh well, I have this weekend to get off the treadmill!!
Thursday, May 17, 2007
Treadmill's Cardio Training
Today's Quote: "I prefer to remain in blissful ignorance of the opposition. That way I'm not frightened by anyone's reputation." --Ian Thompson, who ran a 2:09.12 marathon at the 1974 Commonwealth Games
Today I experimented with Life Fitness Treadmill's cardio training setting; I hit the cardio button and it'll ask my age (I have to state I'm 40 years old as my maximum heart rate is 190 bpm, which is high for my age of 55 years old), than asks what speed, (Today I requested 6.0 mph as to stay below 145 bpm)...then the belts starts moving. The incline will rise to meet the heart rate setting, therefore, if I set the speed too high, the treadmill will state I need to lower the speed as not to go over my heart rate limit.
Today is a General Aerobic Run.
9 miles. Time, 90 minutes. Pace, 10 minute miles. Life Fitness Treadmill set at Cardio Training. All at 6.0 mph, the treadmill started at a incline of 2.8% and by the end of my run the elevation dropped to 1.2%. My average heart rate was 144 bpm, and with only a one degree cardiac drift of 145 bpm. The Cardio Training setting was a nice experiment, which I'll add to my weekly routine! The grade constantly changing to meet my cardio limit felt similar to running on the roads too. If I had ran on the actual roads when I awoke, the temperature would be 97 degrees, I am now stuck on the treadmill for the duration of the Summer.
Today I experimented with Life Fitness Treadmill's cardio training setting; I hit the cardio button and it'll ask my age (I have to state I'm 40 years old as my maximum heart rate is 190 bpm, which is high for my age of 55 years old), than asks what speed, (Today I requested 6.0 mph as to stay below 145 bpm)...then the belts starts moving. The incline will rise to meet the heart rate setting, therefore, if I set the speed too high, the treadmill will state I need to lower the speed as not to go over my heart rate limit.
Today is a General Aerobic Run.
9 miles. Time, 90 minutes. Pace, 10 minute miles. Life Fitness Treadmill set at Cardio Training. All at 6.0 mph, the treadmill started at a incline of 2.8% and by the end of my run the elevation dropped to 1.2%. My average heart rate was 144 bpm, and with only a one degree cardiac drift of 145 bpm. The Cardio Training setting was a nice experiment, which I'll add to my weekly routine! The grade constantly changing to meet my cardio limit felt similar to running on the roads too. If I had ran on the actual roads when I awoke, the temperature would be 97 degrees, I am now stuck on the treadmill for the duration of the Summer.
Wednesday, May 16, 2007
High Heart Rate
Daily Quote: ""Good things come slow - especially in distance running."- - Bill Dellinger, Oregon coach
Stopped at the gym on the way home from work during the early morning hours again. Warmed up with ten minutes on the stationary bike, and then hit the weights, accomplished two sets, ten repetitions for each upper body exercise. My weight lifting is coming along well!
Slept for seven hours and my morning heart rate was a little high, 50 bpm, I'm probably not fully recovered from yesterday's speed work. Thankfully, today's schedule is a Recovery Run.
Recovery Run. 6 miles. Time, 54 minutes. Average pace, 9 minute miles. Life Fitness Treadmill set at 1% grade and 6.6 mph. My average heart rate was 153 bpm. Cardiac drift was 159 bpm. My heart rate for a recovery run should be less than 145 bpm; I'm going to need and return to a lower speed setting for my next Recovery Run, perhaps at 6.0 mph, a nice slow 10:00 minute pace per mile. Must keep my heart rate low during Recovery Runs, between 140-145 bpm (65-70% of my maximum heart rate reserve) or my harder workouts will suffer due to being overly tired and overtrained.
During my 12-hours driving a cab I'm always hungry and end up eating junk at the airport's roach coach. Today I'll be carrying to work two apples and two oranges for my munch attacks.
Stopped at the gym on the way home from work during the early morning hours again. Warmed up with ten minutes on the stationary bike, and then hit the weights, accomplished two sets, ten repetitions for each upper body exercise. My weight lifting is coming along well!
Slept for seven hours and my morning heart rate was a little high, 50 bpm, I'm probably not fully recovered from yesterday's speed work. Thankfully, today's schedule is a Recovery Run.
Recovery Run. 6 miles. Time, 54 minutes. Average pace, 9 minute miles. Life Fitness Treadmill set at 1% grade and 6.6 mph. My average heart rate was 153 bpm. Cardiac drift was 159 bpm. My heart rate for a recovery run should be less than 145 bpm; I'm going to need and return to a lower speed setting for my next Recovery Run, perhaps at 6.0 mph, a nice slow 10:00 minute pace per mile. Must keep my heart rate low during Recovery Runs, between 140-145 bpm (65-70% of my maximum heart rate reserve) or my harder workouts will suffer due to being overly tired and overtrained.
During my 12-hours driving a cab I'm always hungry and end up eating junk at the airport's roach coach. Today I'll be carrying to work two apples and two oranges for my munch attacks.
Monday, May 14, 2007
Monday Drudgery
Daily Quote: ""If the furnace is hot enough, it will burn anything." --John Parker, Once a Runner
Monday is the worst day of the week for me, don't feel like working, don't feel like exercising, all I want to do is EAT! Nevertheless, I'm a creature of habit, I still did my hill repeats as planned and will go to work. Not too many of these tough workouts left before my race on May 26th, "Come Run in the Sun 10k" I need to return on focusing on calorie intake, I'm cheating on junk food with the rationalization that my future base training will reduce my weight significantly. Without good fuel, my weight will make those future workouts suffer, I must get back into the habit of healthy eating again.
Today is hill repeats:
6 miles. Time, 54 minutes. Pace, 9 minute per mile pace. Life Fitness Treadmill. Warm up: 1 mile @ 6.6 mph, no grade. Hill Repeats: 8 x 1/4 mile @ 6.6 mph, 4% grade. Recovery Intervals: 1/4 mile @ 6.6 mph, no grade. Cool down, 1 mile @ 6.6 mph. Cardiac drift: 172 bpm.
Monday is the worst day of the week for me, don't feel like working, don't feel like exercising, all I want to do is EAT! Nevertheless, I'm a creature of habit, I still did my hill repeats as planned and will go to work. Not too many of these tough workouts left before my race on May 26th, "Come Run in the Sun 10k" I need to return on focusing on calorie intake, I'm cheating on junk food with the rationalization that my future base training will reduce my weight significantly. Without good fuel, my weight will make those future workouts suffer, I must get back into the habit of healthy eating again.
Today is hill repeats:
6 miles. Time, 54 minutes. Pace, 9 minute per mile pace. Life Fitness Treadmill. Warm up: 1 mile @ 6.6 mph, no grade. Hill Repeats: 8 x 1/4 mile @ 6.6 mph, 4% grade. Recovery Intervals: 1/4 mile @ 6.6 mph, no grade. Cool down, 1 mile @ 6.6 mph. Cardiac drift: 172 bpm.
Sunday, May 13, 2007
Mother's Day
Daily Quote: ""In a country where only men are encouraged, one must be one's own inspiration."-- Tegla Loroupe, Kenya, 1994 New York City Marathon champion
Today is Mother's Day and will be taking my wife and her daughter, Lisa, to see the movie, "Georgia Rule," as well as a nice dinner at a fancy restaurant. I need to remind myself not to pig out at the restaurant! As a precaution I'm eating a little something before I leave home for the movie.
This early morning ran a Recovery Run.
6 miles. Time, 54 minutes. Pace, 9:06 minute miles. 24hr Fitness Club, Life Fitness Treadmill set at 1% grade, all mileage at 6.6 mph. No heart rate monitor. Feeling sluggish this morning, probably due to yesterday's vigorous interval workout.
I also lifted weights before my run and added five pounds to the following exercises: chest press, bicep curl, triceps, and lat pull down. I've been doing these exercises to exhaustion, but my friend, Boscho, recommended that I don't push to exhaustion as I could get injured, nevertheless, I feel that I can manage the extra five pounds, but will be cautious about pushing myself too hard. The shoulder press is still my toughest exercise and haven't added any additional weight to that exercise for the last two weeks, maybe next week my shoulders will be stronger as to increase the weight by five pounds?
Today is Mother's Day and will be taking my wife and her daughter, Lisa, to see the movie, "Georgia Rule," as well as a nice dinner at a fancy restaurant. I need to remind myself not to pig out at the restaurant! As a precaution I'm eating a little something before I leave home for the movie.
This early morning ran a Recovery Run.
6 miles. Time, 54 minutes. Pace, 9:06 minute miles. 24hr Fitness Club, Life Fitness Treadmill set at 1% grade, all mileage at 6.6 mph. No heart rate monitor. Feeling sluggish this morning, probably due to yesterday's vigorous interval workout.
I also lifted weights before my run and added five pounds to the following exercises: chest press, bicep curl, triceps, and lat pull down. I've been doing these exercises to exhaustion, but my friend, Boscho, recommended that I don't push to exhaustion as I could get injured, nevertheless, I feel that I can manage the extra five pounds, but will be cautious about pushing myself too hard. The shoulder press is still my toughest exercise and haven't added any additional weight to that exercise for the last two weeks, maybe next week my shoulders will be stronger as to increase the weight by five pounds?
Saturday, May 12, 2007
SUMMARY: WEEK 19
Daily Quote: ""Believe in yourself, know yourself, deny yourself, and be humble."-- John Treacy's four principles of training prior to Los Angeles 84
Today was my first speed work since the half-marathon, Intervals!
6 miles. Time, :52 minutes. Overall pace, 9 minute miles. 24 Hour Fitness Club, Life Fitness Treadmill set at 1% grade. Warm up: 1 mile @ 6.0 mph. Intervals: 5 x 1/2 mile @ 8.6 mph. (6.59 minute miles). Rest Intervals, 1/4 miles @ 6.0 mph. Cool down: 1.5 miles @ 6.0 mph. Cardiac drift: 186 bpm! (my maximum heart rate is 191 bpm). A tough and hard run!! Had to fight negative thoughts of stopping during that fifth interval as I felt like collapsing, but hung on to finish it. No aches nor pain afterwards.
SUMMARY FOR WEEK OF MAY 6-12, 2007
Last week was my first week of training for the upcoming "Come Run in the Sun 10k Race." I continued to run seven days a week, which resulted in 48 miles last week.
I'm still weightlifting religiously every other day. My focus has been the upper body as my lower body is in training. After the 10k race I'll start working out the whole body.
I'm still 178 pounds on a six foot frame, I didn't lose any weight, but didn't gain any weight either! As I start adding more weekly miles my extra weight should melt off.
My sleeping patterns have improved and have been getting at least eight hours of sleep. My morning heart rates have been stable, between 40-43 bpm. My body has been adjusting well to split workouts (weight training in the early morning before I sleep, and running when I awake.) and will continue the daily routine.
A short recap of last weeks' mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 9 miles.
Tuesday: Hill Repeats, 6 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: General Aerobic Run, 9 miles.
Friday: Recovery Run, 6 miles.
Saturday: Speed Work, Intervals, 6 miles.
Total Miles: 48 miles.
Today was my first speed work since the half-marathon, Intervals!
6 miles. Time, :52 minutes. Overall pace, 9 minute miles. 24 Hour Fitness Club, Life Fitness Treadmill set at 1% grade. Warm up: 1 mile @ 6.0 mph. Intervals: 5 x 1/2 mile @ 8.6 mph. (6.59 minute miles). Rest Intervals, 1/4 miles @ 6.0 mph. Cool down: 1.5 miles @ 6.0 mph. Cardiac drift: 186 bpm! (my maximum heart rate is 191 bpm). A tough and hard run!! Had to fight negative thoughts of stopping during that fifth interval as I felt like collapsing, but hung on to finish it. No aches nor pain afterwards.
SUMMARY FOR WEEK OF MAY 6-12, 2007
Last week was my first week of training for the upcoming "Come Run in the Sun 10k Race." I continued to run seven days a week, which resulted in 48 miles last week.
I'm still weightlifting religiously every other day. My focus has been the upper body as my lower body is in training. After the 10k race I'll start working out the whole body.
I'm still 178 pounds on a six foot frame, I didn't lose any weight, but didn't gain any weight either! As I start adding more weekly miles my extra weight should melt off.
My sleeping patterns have improved and have been getting at least eight hours of sleep. My morning heart rates have been stable, between 40-43 bpm. My body has been adjusting well to split workouts (weight training in the early morning before I sleep, and running when I awake.) and will continue the daily routine.
A short recap of last weeks' mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 9 miles.
Tuesday: Hill Repeats, 6 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: General Aerobic Run, 9 miles.
Friday: Recovery Run, 6 miles.
Saturday: Speed Work, Intervals, 6 miles.
Total Miles: 48 miles.
Friday, May 11, 2007
Last Road Run Till Fall?
Daily Quote: It's unnatural for people to run around the city streets unless they are thieves or victims. It makes people nervous to see someone running. I know that when I see someone running on my street, my instincts tell me to let the dog go after him. ~Mike Roykory
Early this morning, 2:15 a.m. went to the gym and warmed up for 10 minutes on the stationary cycle, then did upper body weights, 2 sets, 10 reps till exhaustion. I seem to be able to breeze through my workouts, should increase the weights again on Sunday, that'll slow me down. Tomorrow will be THREE weeks of weight training...I don't see any results, but my pants are a little looser and my shirts are a little tighter!
Today might be my last day running on the streets until Fall...The temperature was 87 degrees at 10:00 a.m., but decided to run on the roads anyway. Geez was that a mistake as it warmed up quickly, by the time I dragged my sorry self home the temperature was 92 degrees and I was getting pretty dizzy. Drank a little water and went immediately to bed for a short nap...I was totally zapped.
Today was a Recovery Run.
6 miles. Time, 1:04. Pace, 10:40 minute miles. Out and back on Lanning Route. Sunny, Hot!! 87-92 degrees. Wind, North at 4 mph. No heart rate monitor. I'm afraid today will be my last day on the roads, time to train on the dreadmill for the duration of the Summer.
Early this morning, 2:15 a.m. went to the gym and warmed up for 10 minutes on the stationary cycle, then did upper body weights, 2 sets, 10 reps till exhaustion. I seem to be able to breeze through my workouts, should increase the weights again on Sunday, that'll slow me down. Tomorrow will be THREE weeks of weight training...I don't see any results, but my pants are a little looser and my shirts are a little tighter!
Today might be my last day running on the streets until Fall...The temperature was 87 degrees at 10:00 a.m., but decided to run on the roads anyway. Geez was that a mistake as it warmed up quickly, by the time I dragged my sorry self home the temperature was 92 degrees and I was getting pretty dizzy. Drank a little water and went immediately to bed for a short nap...I was totally zapped.
Today was a Recovery Run.
6 miles. Time, 1:04. Pace, 10:40 minute miles. Out and back on Lanning Route. Sunny, Hot!! 87-92 degrees. Wind, North at 4 mph. No heart rate monitor. I'm afraid today will be my last day on the roads, time to train on the dreadmill for the duration of the Summer.
Thursday, May 10, 2007
Nudging Along
Daily Quote: “There are those of us who are always about to live. We are waiting until things change, until there is more time, until we are less tired, until we get a promotion, until we settle down / until, until, until. It always seems as if there is some major event that must occur in our lives before we begin living.” --George Sheehan
Awoke at 10:00 a.m. and the temperature in Las Vegas was already 92 degrees farenheit, therefore decided a General Aerobic Run on the dreadmill.
9 miles. Time 1:21. Pace, 9:00 minute miles. Life Fitness Treadmill set at 1% Grade and 6.6 mph. Average heart rate: 142 bpm. Cardiac drift: 146 bpm. This is my longest run since the Salt Lake City Half Marathon and also the longest treadmill run since last year! I should slowly nudge upwards my treadmill miles, but I didn't have any ill effects from the run this morning. Next week I'll nudge up the treadmill to 10 miles.
Since I've been doing weight lifting every other early morning, I wonder if I could manage doing running doubles on the alternate early mornings? Something I should consider this coming summer when I strive to increase my mileage higher than last year's mileage. I'm aiming for 80-85 miles per week during my summer's base building, my heart is willing, but is my body?
Awoke at 10:00 a.m. and the temperature in Las Vegas was already 92 degrees farenheit, therefore decided a General Aerobic Run on the dreadmill.
9 miles. Time 1:21. Pace, 9:00 minute miles. Life Fitness Treadmill set at 1% Grade and 6.6 mph. Average heart rate: 142 bpm. Cardiac drift: 146 bpm. This is my longest run since the Salt Lake City Half Marathon and also the longest treadmill run since last year! I should slowly nudge upwards my treadmill miles, but I didn't have any ill effects from the run this morning. Next week I'll nudge up the treadmill to 10 miles.
Since I've been doing weight lifting every other early morning, I wonder if I could manage doing running doubles on the alternate early mornings? Something I should consider this coming summer when I strive to increase my mileage higher than last year's mileage. I'm aiming for 80-85 miles per week during my summer's base building, my heart is willing, but is my body?
Wednesday, May 9, 2007
Much Needed Recovery Run
Daily Quote: "If you feel like eating, eat. Let your body tell you what it wants." -- Joan Benoit Samuelson
Today is a much needed Recovery Run since yesterday I had vigorous hill repeats. As usual after a doing hills, my left ankle is a tad sore, but it's doing fine.
6 miles. Time, 55 minutes. Pace, 9:10 minute miles. Out and back on Torrey Pines route, that partly converses the "New Las Vegas Marathon" route. Average heart rate: 144 bpm, Cardiac drift: 148 bpm. HOT! Sunny, 84 degrees, Wind: SW @ 7 mph. Thankfully I did carry a little water today, which was much needed. Won't be long before I'm stuck on the treadmill.
My next 10k race, "Come Run in the Sun" is approaching quickly, I may have a very short taper for this race as I'm just coming off my half marathon taper. Besides, this race will be an easy personal best as I haven't ran a 10k race since 2004 and have improved much since then. I'm not quite sure what my planned pace will be as it is a tough course out & back course with one long steep hill, followed by a free fall downhill. Also, the end of May can be very warm even in the early morning hours.
Tuesday, May 8, 2007
Hill Repeats
Daily Quote: ""Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have on the way, the more you will enjoy your success." -- Juha the Curel Vaatainen
Since the race "Come Run in the Sun 10k" has a huge uphill I've decided it's about time to do some hill repeats on the trusty dreadmill.
Total mileage, 6 miles. Warmup: 1 mile @ 6.6 mph. Hill Intervals: 4 x 1/2 mile at 4% grade, 6.6 mph. Recovery Intervals, 1/2 mile at no grade @ 6.6 mph. Cool down, 1 mile @ 6.6 mph, no grade. Cardiac drift, 171 bpm. That fourth hill was painful, nevertheless, I know this work will be very helpful for my upcoming race.
I did weightlifting after work again...my body is adjusting well to working out after driving a cab for 12 hours...in fact, I'm even looking forward to the workout! I accomplished 2 sets, 10 reps of upper body weightlifting. The shoulder press is still my most difficult lift, but I am showing improvement and will raise the weights by five pounds next workout.
Since the race "Come Run in the Sun 10k" has a huge uphill I've decided it's about time to do some hill repeats on the trusty dreadmill.
Total mileage, 6 miles. Warmup: 1 mile @ 6.6 mph. Hill Intervals: 4 x 1/2 mile at 4% grade, 6.6 mph. Recovery Intervals, 1/2 mile at no grade @ 6.6 mph. Cool down, 1 mile @ 6.6 mph, no grade. Cardiac drift, 171 bpm. That fourth hill was painful, nevertheless, I know this work will be very helpful for my upcoming race.
I did weightlifting after work again...my body is adjusting well to working out after driving a cab for 12 hours...in fact, I'm even looking forward to the workout! I accomplished 2 sets, 10 reps of upper body weightlifting. The shoulder press is still my most difficult lift, but I am showing improvement and will raise the weights by five pounds next workout.
Monday, May 7, 2007
10k Race Training
Daily Quote: "When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. Then willpower will be no problem." --Emil Zatopek
Today is my first day of training for the upcoming "Come Run in the Sun 10k Race!" I've decided to start the week with a General Aerobic Run, which will be good preparation for my planned Hill Intervals tomorrow. I'll need the hill training as the race course will have one tough hill and then a steep decline, which will probably create the usual havoc on my ankles.
Today is a General Aerobic Run.
9 miles. Time, 1:25. Pace, 9:25 minute miles. Out and back on Lanning Route. Clear, 80 degrees Fahrenheit. Wind SW at 9 mph. Wore no heart rate monitor. Hot!! Wore Camelbak and drank all of it. Won't be much longer before all my runs will be on the dreadmill.
Today is my first day of training for the upcoming "Come Run in the Sun 10k Race!" I've decided to start the week with a General Aerobic Run, which will be good preparation for my planned Hill Intervals tomorrow. I'll need the hill training as the race course will have one tough hill and then a steep decline, which will probably create the usual havoc on my ankles.
Today is a General Aerobic Run.
9 miles. Time, 1:25. Pace, 9:25 minute miles. Out and back on Lanning Route. Clear, 80 degrees Fahrenheit. Wind SW at 9 mph. Wore no heart rate monitor. Hot!! Wore Camelbak and drank all of it. Won't be much longer before all my runs will be on the dreadmill.
Sunday, May 6, 2007
Last Day of Recovery from Half Marathon
Daily Quote: "I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known. " --Emil Zatopek
Today is my last recovery day from the Salt Lake City Half Marathon!! Plus, today is my last day of the bowling league until August!!! I can now place more emphasis on my training for the upcoming "Come Run in the Sun 10k Race."
I didn't separate weight lifting and running today, I decided to do my recovery run immediately after my weight training. I was pretty tired from the weight training, the easy six miles was a struggle.
6 miles. Life Fitness Treadmill set at a 1% Grade. The speed setting was a constant 6.6 mph. I didn't wear any heart rate monitor as I didn't want to compete against myself. Like Zatopek, felt a pleasant exhaustion!
"Runner's World Magazine" has an interesting article concerning music devices, I've been considering updating my listening pleasure as I still own a cheap FM radio from Walgreens...an IPOD would come in handy for the upcoming summer months on a dreadmill!
Today is my last recovery day from the Salt Lake City Half Marathon!! Plus, today is my last day of the bowling league until August!!! I can now place more emphasis on my training for the upcoming "Come Run in the Sun 10k Race."
I didn't separate weight lifting and running today, I decided to do my recovery run immediately after my weight training. I was pretty tired from the weight training, the easy six miles was a struggle.
6 miles. Life Fitness Treadmill set at a 1% Grade. The speed setting was a constant 6.6 mph. I didn't wear any heart rate monitor as I didn't want to compete against myself. Like Zatopek, felt a pleasant exhaustion!
"Runner's World Magazine" has an interesting article concerning music devices, I've been considering updating my listening pleasure as I still own a cheap FM radio from Walgreens...an IPOD would come in handy for the upcoming summer months on a dreadmill!
Saturday, May 5, 2007
SUMMARY: WEEK 18
Daily Quote: "Finland has produced so many brilliant distance runners because back home it costs $2.50 a gallon for gas." ~Esa Tikkannen, 1979
After work I went immediately to the gym and arrived at 2:15 a.m. Warmed up on the stationary bike for 10 minutes, then did upper body weights, 2 sets with 10 reps until failure. I'm still very tired after work, especially this early morning as the cab business was very busy with loads of traffic on the Strip, even the typical back routes were logged jammed! I went home and did my usual e-mail responses and forum posts and went immediately to bed, I had cravings for something salty and crunchy, but I conquered the urge and stayed in bed.
I'm still in recovery from the Salt Lake City Half Marathon, Sunday will be my last recovery run and I'll be back to adding mileage and speed for next week.
6 miles. Time, 57 minutes. Pace, 9:30 minute miles. Out and back on Alta Route. Partly Cloudy, 74 degrees, Wind SW at 11 mph. No heart rate monitor today. Felt very strong and light on my feet, no aches nor pain, looking forward to returning to serious training again.
SUMMARY FOR WEEK OF APRIL 29 - MAY 5, 2007
Last week was my final week of recovery from the "Salt Lake City Half Marathon" and will be starting my training for the upcoming "Come Run in the Sun 10k Race!" My total recovery miles last week was 42 miles and returned to a seven day training week.
This week I've added another set to my weight training, I'm now doing 2 sets with 10 reps to failure of upper body work every other day. Once my race season ends after the "Come Run in the Sun 10k Race" I'll start lifting weights for the lower body. My weight training is slow and steady, but my body is already showing some upper muscle definition.
I'm now 178 pounds on a 6 foot frame, but I expected some weight gain due to lower mileage and also adding heavier muscles from weight lifting. I trust eventually I'll start getting leaner and losing weight.
My sleeping patterns have been a little erratic due to my working out immediately after work, and my morning heart rates have been all over the place...between 40 bpm and 52 bpm. Once my body has adjusted to a split exercise routine of weights in the early morning hours and running after I awake in the later morning hours, I hope to return to better sleeping patterns.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Recovery Run, 6 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Recovery Run, 6 miles.
Saturday: Recovery Run, 6 miles.
Total Miles: 42 miles.
After work I went immediately to the gym and arrived at 2:15 a.m. Warmed up on the stationary bike for 10 minutes, then did upper body weights, 2 sets with 10 reps until failure. I'm still very tired after work, especially this early morning as the cab business was very busy with loads of traffic on the Strip, even the typical back routes were logged jammed! I went home and did my usual e-mail responses and forum posts and went immediately to bed, I had cravings for something salty and crunchy, but I conquered the urge and stayed in bed.
I'm still in recovery from the Salt Lake City Half Marathon, Sunday will be my last recovery run and I'll be back to adding mileage and speed for next week.
6 miles. Time, 57 minutes. Pace, 9:30 minute miles. Out and back on Alta Route. Partly Cloudy, 74 degrees, Wind SW at 11 mph. No heart rate monitor today. Felt very strong and light on my feet, no aches nor pain, looking forward to returning to serious training again.
SUMMARY FOR WEEK OF APRIL 29 - MAY 5, 2007
Last week was my final week of recovery from the "Salt Lake City Half Marathon" and will be starting my training for the upcoming "Come Run in the Sun 10k Race!" My total recovery miles last week was 42 miles and returned to a seven day training week.
This week I've added another set to my weight training, I'm now doing 2 sets with 10 reps to failure of upper body work every other day. Once my race season ends after the "Come Run in the Sun 10k Race" I'll start lifting weights for the lower body. My weight training is slow and steady, but my body is already showing some upper muscle definition.
I'm now 178 pounds on a 6 foot frame, but I expected some weight gain due to lower mileage and also adding heavier muscles from weight lifting. I trust eventually I'll start getting leaner and losing weight.
My sleeping patterns have been a little erratic due to my working out immediately after work, and my morning heart rates have been all over the place...between 40 bpm and 52 bpm. Once my body has adjusted to a split exercise routine of weights in the early morning hours and running after I awake in the later morning hours, I hope to return to better sleeping patterns.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Recovery Run, 6 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Recovery Run, 6 miles.
Friday: Recovery Run, 6 miles.
Saturday: Recovery Run, 6 miles.
Total Miles: 42 miles.
Friday, May 4, 2007
TGIF!!!
Daily Quote: “If you want to win anything- a race, yourself, your life- you have to go a little berserk” --Dr. Sheehan
Today is another Recovery Run, thankfully my half marathon recovery period ends Sunday!!!
6 miles. Time: 57 minutes. Pace, 9:30 minute miles. Out and back on Lanning Route. Partly cloudy, 72 degrees, Wind west @ 8 mph. Average heart rate 146 bpm (64% of maximum heart rate). Tired, but feeling upbeat as today is FRIDAY!!!
I should have taken a nap before work, but didn't, played on the computer instead. Tonight is going to be a busy worknight for cab driver due to the influx of tourists for the Oscar De La Hoya vs Floyd Merriwether Jr. fight, gamblers for the Kentucky Derby, AND the Mexicans for Cinco de Mayo. I'm going to be one tired puppy! I'll be doing a weight training workout after work (around 2:00 a.m.) and then must get up at 6:00 a.m. as our cat, Smokey, has an appointment to get shaved so he's ready for Summer.
Today is another Recovery Run, thankfully my half marathon recovery period ends Sunday!!!
6 miles. Time: 57 minutes. Pace, 9:30 minute miles. Out and back on Lanning Route. Partly cloudy, 72 degrees, Wind west @ 8 mph. Average heart rate 146 bpm (64% of maximum heart rate). Tired, but feeling upbeat as today is FRIDAY!!!
I should have taken a nap before work, but didn't, played on the computer instead. Tonight is going to be a busy worknight for cab driver due to the influx of tourists for the Oscar De La Hoya vs Floyd Merriwether Jr. fight, gamblers for the Kentucky Derby, AND the Mexicans for Cinco de Mayo. I'm going to be one tired puppy! I'll be doing a weight training workout after work (around 2:00 a.m.) and then must get up at 6:00 a.m. as our cat, Smokey, has an appointment to get shaved so he's ready for Summer.
Thursday, May 3, 2007
Tough and Long Day!
Daily Quote: "We have to move beyond thinking about food as the primary determinant of body weight, and see it as the fuel that enables us to achieve our goals. I can't stand the old adage that you are what you eat. You're NOT what you eat, you're a combination of the things you eat, do, think, believe, and feel." --Chris Carmichael. from "Food for Fitness" pg 8.
I started this morning at 2:15 a.m. when after work I pushed my tired and exhausted body to 24 Hr Fitness for a weight training workout. I did my 10 minutes of stationary biking, than did 2 sets of 10 reps of upper body work. I have to admit, when I workout this early nobody else is in the gym and I can go through the stations pretty quickly! The whole workout took only 20 minutes!! Once finished I returned home, answered e-mails, posted on forum sites and went to bed without my usual munching! I slept long and hard awaking at 10:00 a.m. for my run. Famished, I gobbled down my usual Cheerios with bananas and a glass of orange juice.
This late morning is a Recovery Run as I'm still doing my 13 day half-marathon recovery program that ends this Sunday...my bowling league also ends this Sunday too! I'm anxious to get started on adding mileage and speedwork for the upcoming "Come Run in the Sun 10K Race!!"
6 miles. Time, 57 minutes. Pace, 9:30 minute miles. Out and back on Lanning Route. Partly cloudy, 72 degrees, Wind variable at 3 mph! Big difference from yesterday's wind storm!! Wore my Polar Heart Rate Monitor today, my average heart rate was 147 bpm (65% of maximum heart rate). Body is tired, undoubtedly my doing weight training this early morning is taking its toll.
I'll continue this split workout of weight lifting after work in the wee morning hours and running after I awake. I should give myself at least a week to experiment with this schedule and see if it works for me. Tonight is going to be tough at work, I'm going to work tired and beat, hopefully I won't be lifting very much heavy luggage!
I started this morning at 2:15 a.m. when after work I pushed my tired and exhausted body to 24 Hr Fitness for a weight training workout. I did my 10 minutes of stationary biking, than did 2 sets of 10 reps of upper body work. I have to admit, when I workout this early nobody else is in the gym and I can go through the stations pretty quickly! The whole workout took only 20 minutes!! Once finished I returned home, answered e-mails, posted on forum sites and went to bed without my usual munching! I slept long and hard awaking at 10:00 a.m. for my run. Famished, I gobbled down my usual Cheerios with bananas and a glass of orange juice.
This late morning is a Recovery Run as I'm still doing my 13 day half-marathon recovery program that ends this Sunday...my bowling league also ends this Sunday too! I'm anxious to get started on adding mileage and speedwork for the upcoming "Come Run in the Sun 10K Race!!"
6 miles. Time, 57 minutes. Pace, 9:30 minute miles. Out and back on Lanning Route. Partly cloudy, 72 degrees, Wind variable at 3 mph! Big difference from yesterday's wind storm!! Wore my Polar Heart Rate Monitor today, my average heart rate was 147 bpm (65% of maximum heart rate). Body is tired, undoubtedly my doing weight training this early morning is taking its toll.
I'll continue this split workout of weight lifting after work in the wee morning hours and running after I awake. I should give myself at least a week to experiment with this schedule and see if it works for me. Tonight is going to be tough at work, I'm going to work tired and beat, hopefully I won't be lifting very much heavy luggage!
Wednesday, May 2, 2007
Workout Schedule Change
Daily Quote: "I like running because it's a challenge. If you run hard, there's the pain - and you've got to work your way through the pain. You know, lately it seems all you hear is? Don't overdo it' and? Don't push yourself.' Well, I think that's a lot of bull. If you push the human body, it will respond." - Bob Clarke, Philadelphia Flyers general manager, NHL Hall of Fame.
Today I'll be changing my workout schedule. I've decided to do weight training AFTER work and doing my running BEFORE work. This should allow more time for my body to recover from the weights and/or running. Who knows, maybe exercising twice a day will help me burn more calories too. This schedule change is just an experiment, if I find it's too tough to do a weight training workout after driving a cab for 12 hours, I'll return to doing both weights and running at the same time.
Also, my friend/coach Robert gave me the excellent suggestion of doing a little cardio before lifting weights, which was something I wasn't doing, I was jumping into my weight training immediately after dressing. I plan on doing about 10 minutes on the stationary bike before my workout early tomorrow morning.
I've read and heard so many statements about how weight training isn't good for runners due to the extra bulk and the additional weight it causes, such as "...if a runner wants to be a better runner, forget the weights, he should just run more miles," that I was occasionally doubting my current workout routine. Therefore it's nice to read a nice encouraging statement in this month's Runners World Magazine (June 2007, pg 52) that shows I'm on the right track. The following is the quote from Judi Ketteler:
"Setting PRs requires more than leg power. A strong upper body helps you process oxygen more efficiently, which allows you to run faster with less effort, Mastrangelo says, Adding upper body work to your routine will also help you maintain your form in the late stages of a race when your form deteriorates." End of Quote.
I'm still recovering from the Salt Lake City Half Marathon, therefore another Recovery Run today.
6 miles. Time, 1:00. Pace, 10 minute miles. Out and back on Lanning Route. Sunny, 77 degrees, Windy!! Winds SW to 30-35 mph, with gusts up to 50 mph. A real struggle just trying to run upright today, I felt like a ship in a bottle...needless to say I ran very slowly. I should have ran on the treadmill today as I inhaled a substantial amount of dust, but I wanted to run outside as much as possible before the hot days of Summer. Only a few more recovery days and I'll be back to slowly adding mileage and incorporating some speed work and hill training...not a moment too soon as all these recovery runs are getting tiresome.
Today I'll be changing my workout schedule. I've decided to do weight training AFTER work and doing my running BEFORE work. This should allow more time for my body to recover from the weights and/or running. Who knows, maybe exercising twice a day will help me burn more calories too. This schedule change is just an experiment, if I find it's too tough to do a weight training workout after driving a cab for 12 hours, I'll return to doing both weights and running at the same time.
Also, my friend/coach Robert gave me the excellent suggestion of doing a little cardio before lifting weights, which was something I wasn't doing, I was jumping into my weight training immediately after dressing. I plan on doing about 10 minutes on the stationary bike before my workout early tomorrow morning.
I've read and heard so many statements about how weight training isn't good for runners due to the extra bulk and the additional weight it causes, such as "...if a runner wants to be a better runner, forget the weights, he should just run more miles," that I was occasionally doubting my current workout routine. Therefore it's nice to read a nice encouraging statement in this month's Runners World Magazine (June 2007, pg 52) that shows I'm on the right track. The following is the quote from Judi Ketteler:
"Setting PRs requires more than leg power. A strong upper body helps you process oxygen more efficiently, which allows you to run faster with less effort, Mastrangelo says, Adding upper body work to your routine will also help you maintain your form in the late stages of a race when your form deteriorates." End of Quote.
I'm still recovering from the Salt Lake City Half Marathon, therefore another Recovery Run today.
6 miles. Time, 1:00. Pace, 10 minute miles. Out and back on Lanning Route. Sunny, 77 degrees, Windy!! Winds SW to 30-35 mph, with gusts up to 50 mph. A real struggle just trying to run upright today, I felt like a ship in a bottle...needless to say I ran very slowly. I should have ran on the treadmill today as I inhaled a substantial amount of dust, but I wanted to run outside as much as possible before the hot days of Summer. Only a few more recovery days and I'll be back to slowly adding mileage and incorporating some speed work and hill training...not a moment too soon as all these recovery runs are getting tiresome.
Tuesday, May 1, 2007
Sore Shoulders
Daily Quote: "The will to win means nothing if you haven't the will to prepare." - Juma Ikangaa, 1989 NYC Marathon winner
This morning I have sore shoulders, undoubtedly DOMS from my weight training yesterday. I did notice that the shoulder press is my toughest exercise, although my shoulders are sore I'll maintain the same weight tomorrow. I'm tempted to use ibruprofen (some runners call it "Vitamin I"), but I've been taking aspirin daily for my heart and have read in the past that ibruprofen combined with aspirin isn't good. Oh well, the pain isn't that bad, I'll just suffer through it.
Today is another Recovery Run.
6 miles. Time, 57 minutes. Pace, 9:30 minute miles. Out and back on Lanning Route. Sunny, very warm, 79 degrees, Wind SW @ 4 mph. No heart rate monitor today. Awoke early enough as to run outdoors, if I don't run immediately then the weather becomes too hot. My camelbak has been very handy this week!
This morning I have sore shoulders, undoubtedly DOMS from my weight training yesterday. I did notice that the shoulder press is my toughest exercise, although my shoulders are sore I'll maintain the same weight tomorrow. I'm tempted to use ibruprofen (some runners call it "Vitamin I"), but I've been taking aspirin daily for my heart and have read in the past that ibruprofen combined with aspirin isn't good. Oh well, the pain isn't that bad, I'll just suffer through it.
Today is another Recovery Run.
6 miles. Time, 57 minutes. Pace, 9:30 minute miles. Out and back on Lanning Route. Sunny, very warm, 79 degrees, Wind SW @ 4 mph. No heart rate monitor today. Awoke early enough as to run outdoors, if I don't run immediately then the weather becomes too hot. My camelbak has been very handy this week!
Last Week of Recovery
Daily Quote: "We can't all be heroes because someone has to sit on the curb and clap as they go by." - Will Rogers
I awoke too late and the temperature was already at 91 degrees fahrenheit, therefore I ran on the dreadmill at my gym 24 Hour Fitness, which I had planned on visiting anyway for my weight lifting program. I ran before lifting weights, but will not do it in that sequence again as I was a big sweaty mess when I hit the weights. In the future I'll either do weights first, or bring another set of gym clothes for weight lifting.
Today is another Recovery Run...only one more week of recovery from the Salt Lake City Half Marathon!
6 miles. Life Fitness Treadmill set a 1% Grade, all at 6.6 mph. No heart rate monitor. I forgot how sweaty I would get running inside! Felt no aches nor pain, but was extremely tired after I did my weight training program. First attempt at doing 2 sets (last week did 1 set) with 10 repetition to exhaustion. My upper body will be sore tomorrow.
I awoke too late and the temperature was already at 91 degrees fahrenheit, therefore I ran on the dreadmill at my gym 24 Hour Fitness, which I had planned on visiting anyway for my weight lifting program. I ran before lifting weights, but will not do it in that sequence again as I was a big sweaty mess when I hit the weights. In the future I'll either do weights first, or bring another set of gym clothes for weight lifting.
Today is another Recovery Run...only one more week of recovery from the Salt Lake City Half Marathon!
6 miles. Life Fitness Treadmill set a 1% Grade, all at 6.6 mph. No heart rate monitor. I forgot how sweaty I would get running inside! Felt no aches nor pain, but was extremely tired after I did my weight training program. First attempt at doing 2 sets (last week did 1 set) with 10 repetition to exhaustion. My upper body will be sore tomorrow.
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