Daily Quote: "If we would only give, just once, the same amount of reflection to what we want to get out of life that we give to the question of what to do with a two weeks' vacation, we would be startled at our false standards and the aimless procession of our busy days." ~Dorothy Canfield Fisher
Late tonight my wife and I'll be flying to New York!! Unfortunately my wife's relatives don't have a computer, therefore this site will be dark until July 11th.
Should be interesting to see if I can maintain my fitness and my weight...I always tend to gain weight during vacations due to large portions at your typical American restaurant. This vacation I will not gobble everything off my plate! I won't have access to a gym, therefore no weight circuit training, hopefully I won't lose to much conditioning. I am looking forward to running around the Finger Lakes Region of New York State!
Today is a General Aerobic Run, and undoubtedly my last treadmill run until July 11th as I'll be running on the ROADS!!
9 miles. Time, 1:17. Overall pace, 8:33 minute miles. Life Fitness Treadmill set at 1% grade. First seven miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 146 bpm (76% of MHR). Cardiac Drift: 155 bpm (83% of MHR). No aches nor pain. The run went well with mental visions of tree canopy's, summer breezes, and endless roads. Ready or not New York, here I come!!
Thursday, June 28, 2007
Wednesday, June 27, 2007
Vacation Reading
Daily Quote: ""Know your limits and stay within them. Do what you think you can cope with." --Arthur Lydiard
All I need to do is survive work today and then I'm on vacation for 10 days!! Unfortunately, my wife's family doesn't have a computer therefore this blog site will be dark for a short time, I'll update my training during my vacation when I return. I'm so excited about my vacation! New York, ready or not, here I come.
Today I bought two books to read when I'm on vacation, "Pain," by Dan Middleman, and "The Secret," by Rhonda Byrne.
I bought the book, "Pain," as it was recommended in Runner's World Magazine several months ago. Needless to say, it's about running! The back jacket says, "Richard Dubin is a talented distance runner at a major southern university. "Pain" is the story of Richard's senior year as he proceeds with varying success through the year, from cross-country through the Olympic Trails, all the while trying to manage a seesawing relationship with a beautiful and fascinatingly unpredictable woman, 10 years his senior." The books sounds entertaining and very light reading, perfect for a vacation book!
I bought "The Secret" as my daughter, Lisa, made me aware of this relatively new book about positive thoughts...the bookseller told me they couldn't keep the book on the shelf last Christmas!! Gosh, I didn't realize I've fallen so far behind on popular culture's literature. The back jacket says, "As you learn The Secret, you will come to know who you really are. You will come to know the true magnificence that awaits you in life." I have a tendency to be a little cynical, but always tolerant to new thoughts and ideas (or old ideas in new packages)...will give the book a chance to enlighten me.
Today is a Tempo Run.
8 miles. Time, 1:06 minutes. Overall pace, 8:15 minute miles. Life Fitness Treadmill set at 1% grade. Warm up: 1 mile @ 6.0 mph. Tempo: 6 miles at 7.8 mph (7:42 minute miles). Cool down: 1 mile @ 6.0 mph. Average heart rate: 165 bpm (85% of maximum heart rate). Cardiac Drift during tempo: 182bpm (95% of maximum heart rate.) No aches nor pain, but do feel a calm exhaustion, a most peaceful feeling. Ran stronger than last tempo workout with less effort, I'm adapting well to this speed, will continue this tempo speed for another month before increasing it to 7.9 mph. I probably won't be doing another treadmill tempo run until I return from vacation.
All I need to do is survive work today and then I'm on vacation for 10 days!! Unfortunately, my wife's family doesn't have a computer therefore this blog site will be dark for a short time, I'll update my training during my vacation when I return. I'm so excited about my vacation! New York, ready or not, here I come.
Today I bought two books to read when I'm on vacation, "Pain," by Dan Middleman, and "The Secret," by Rhonda Byrne.
I bought the book, "Pain," as it was recommended in Runner's World Magazine several months ago. Needless to say, it's about running! The back jacket says, "Richard Dubin is a talented distance runner at a major southern university. "Pain" is the story of Richard's senior year as he proceeds with varying success through the year, from cross-country through the Olympic Trails, all the while trying to manage a seesawing relationship with a beautiful and fascinatingly unpredictable woman, 10 years his senior." The books sounds entertaining and very light reading, perfect for a vacation book!
I bought "The Secret" as my daughter, Lisa, made me aware of this relatively new book about positive thoughts...the bookseller told me they couldn't keep the book on the shelf last Christmas!! Gosh, I didn't realize I've fallen so far behind on popular culture's literature. The back jacket says, "As you learn The Secret, you will come to know who you really are. You will come to know the true magnificence that awaits you in life." I have a tendency to be a little cynical, but always tolerant to new thoughts and ideas (or old ideas in new packages)...will give the book a chance to enlighten me.
Today is a Tempo Run.
8 miles. Time, 1:06 minutes. Overall pace, 8:15 minute miles. Life Fitness Treadmill set at 1% grade. Warm up: 1 mile @ 6.0 mph. Tempo: 6 miles at 7.8 mph (7:42 minute miles). Cool down: 1 mile @ 6.0 mph. Average heart rate: 165 bpm (85% of maximum heart rate). Cardiac Drift during tempo: 182bpm (95% of maximum heart rate.) No aches nor pain, but do feel a calm exhaustion, a most peaceful feeling. Ran stronger than last tempo workout with less effort, I'm adapting well to this speed, will continue this tempo speed for another month before increasing it to 7.9 mph. I probably won't be doing another treadmill tempo run until I return from vacation.
Tuesday, June 26, 2007
Shift Bid
Daily Quote: "You have three stages, conditioning, hill running, then racing, and you should finish one before you start the next." --Arthur Lydiard. [Tony Benson’s note: Triple Olympic Gold Medalist and physiologist, Peter Snell, said the one thing he would have changed in the Lydiard program would have been to introduce a weekly speed orientated session.]
Today is Shift Bid. Every six months Checker Cab Company has "Shift Bid," which is when drivers choose their shift times (a variety of different 12-hour shifts from the day shift or night shift), their days off, and the taxi they wish to drive. Everything is based on seniority...the new drivers sometimes can't even choose their day off as all the best days are already bid. A new driver has to literally take the worst taxi's in the Fleet, five years old with over 400,000 miles on the taxi!
Shift Bid starts at 6:00 a.m. and lasts TWO days as Checker Cab Company has over 831 drivers. I started driving for Checker Cab on June 21, 1990...17 years ago!! Back then, I had a choice between driving for Yellow Cab, Star Cab or Checker Cab and WHY did I choose Checker Cab??? It's because the colors along the side of the taxi looks like a chessboard!!!
Because of my low seniority number of 41 had to be at the cab company's yard at 6:00 a.m. when the bid starts as it usually takes less than 30 minutes for my time to bid. Unfortunately, this means I have to awake at 5:00 a.m. with less than four hours of sleep. Anyway, I discovered my seniority number has went down by three cabbies and my new seniority number is #38 out of 831 drivers! This means that three drivers with higher seniority numbers had either been fired, quit, retired or as usually the case with such a high seniority number, DIED. To make a long story short, I bid a spanking new 2007 Crown Victoria and have the same shift and days off as last bid....hence, the only thing that's different this bid is I no longer drive a 2006 Crown Victoria.
Thankfully, today is a scheduled Recovery Run.
6 miles. Time, 59:00. Pace, 9.50 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 (75% of maximum heart rate). Treadmill speed set at 6.1 mph. Elevation changes: 2.8 - 2.0 grades. I'm very tired due to waking so early for shift bid, but work tonight will be slow and shouldn't have any problems.
Today is Shift Bid. Every six months Checker Cab Company has "Shift Bid," which is when drivers choose their shift times (a variety of different 12-hour shifts from the day shift or night shift), their days off, and the taxi they wish to drive. Everything is based on seniority...the new drivers sometimes can't even choose their day off as all the best days are already bid. A new driver has to literally take the worst taxi's in the Fleet, five years old with over 400,000 miles on the taxi!
Shift Bid starts at 6:00 a.m. and lasts TWO days as Checker Cab Company has over 831 drivers. I started driving for Checker Cab on June 21, 1990...17 years ago!! Back then, I had a choice between driving for Yellow Cab, Star Cab or Checker Cab and WHY did I choose Checker Cab??? It's because the colors along the side of the taxi looks like a chessboard!!!
Because of my low seniority number of 41 had to be at the cab company's yard at 6:00 a.m. when the bid starts as it usually takes less than 30 minutes for my time to bid. Unfortunately, this means I have to awake at 5:00 a.m. with less than four hours of sleep. Anyway, I discovered my seniority number has went down by three cabbies and my new seniority number is #38 out of 831 drivers! This means that three drivers with higher seniority numbers had either been fired, quit, retired or as usually the case with such a high seniority number, DIED. To make a long story short, I bid a spanking new 2007 Crown Victoria and have the same shift and days off as last bid....hence, the only thing that's different this bid is I no longer drive a 2006 Crown Victoria.
Thankfully, today is a scheduled Recovery Run.
6 miles. Time, 59:00. Pace, 9.50 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 (75% of maximum heart rate). Treadmill speed set at 6.1 mph. Elevation changes: 2.8 - 2.0 grades. I'm very tired due to waking so early for shift bid, but work tonight will be slow and shouldn't have any problems.
Monday, June 25, 2007
Longest Run of the Year!
Daily Quote: "The only way to build ability is to increase aerobic capacity. Many people try to improve their anaerobic capacity, which is beyond the capability of the human body. The only way to improve is to lift the aerobic base. Most people will still be developing aerobic capacity 10 years after they start running, whatever age they start. So if you start at 40, you will still be developing the cardiovascular system 10 years later." --Arthur Lydiard
Today is my Long Run.
16 miles. Time, 2:26. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% Grade, 6.6 mph. Average heart rate: 149 bpm. Cardiac drift: 157 bpm.
This is my longest run so far this year! The last time I ran farther was last December's "New Las Vegas Marathon." I'm pretty happy with my progress as I'm slightly ahead of my training from last year. My left ankle is a little sore, but overall I'm feeling o.k. I'm pretty tired and it's going to be a very long work night.
Thankfully next week will be a Recovery Week as I'll be on vacation in New York where I'll need to adjust to returning to the roads AND getting acclimated to New York's humidity.
Today is my Long Run.
16 miles. Time, 2:26. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% Grade, 6.6 mph. Average heart rate: 149 bpm. Cardiac drift: 157 bpm.
This is my longest run so far this year! The last time I ran farther was last December's "New Las Vegas Marathon." I'm pretty happy with my progress as I'm slightly ahead of my training from last year. My left ankle is a little sore, but overall I'm feeling o.k. I'm pretty tired and it's going to be a very long work night.
Thankfully next week will be a Recovery Week as I'll be on vacation in New York where I'll need to adjust to returning to the roads AND getting acclimated to New York's humidity.
Sunday, June 24, 2007
Countdown for Vacation!!
Daily Quote: "Athletes need to enjoy their training. They don't enjoy going down to the track with a coach making them do repetitions until they're exhausted. From enjoyment comes the will to win." --Arthur Lydiard
I'll be leaving Las Vegas this Friday for New York, Cayuga County, Finger Lakes Region, City of Auburn, and will be visiting my wife's relatives for 10 days. Unfortunately they don't have a computer so I won't be able to update my blog on a daily basis.
I'll be leaving Las Vegas this Friday for New York, Cayuga County, Finger Lakes Region, City of Auburn, and will be visiting my wife's relatives for 10 days. Unfortunately they don't have a computer so I won't be able to update my blog on a daily basis.
Since I'll be travelling to New York on Friday morning I've scheduled my weight circuit training this week for Sunday, Tuesday and Thursday. Today, before my run, did a full body weight circuit training, which went rather well, but I'm not used to running immediately after my weight training and was very exhausted afterwards!
Today is a "General Aerobic Run" with two miles at marathon pace. 9 miles. Time, 1:17. Overall pace, 8:33 minute miles. Life Fitness Treadmill set at1% grade. First seven miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 147 bpm (77% of MHR). Cardiac Drift: 156 bpm (84% of MHR).
Thank goodness today is Sunday and it's my day off from work as I can take a nice long nap now!!
Saturday, June 23, 2007
SUMMARY: WEEK 25
Daily Quote: ""If you are not enjoying training, stop all anaerobic training. Go out for a long jog, so slow that the old ladies with shopping baskets go past you. Do that until you start to enjoy it!" --Arthur Lydiard
Today is a General Aerobic Run.
9 miles. Time, 1:21 Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 146 bpm (76% of MHR). Cardiac Drift: 153 bpm (81% of MHR). Still a little tired from yesterday's tough Medium Long Run, but not suffering from any aches nor pain.
SUMMARY FOR WEEK OF JUNE 17 - 23, 2007
Finished second week of 4 week running block (I will increase my training each week during the first three weeks and use the fourth week for recovery). Ran a total of 66 miles and continued to run seven days a week. No tempo run this week as my body was tired from many work related stresses and Oldsmobile breaking down.
I have remained consistent with my weight circuit training, which is done on Monday, Wednesday and Friday. I'm concerned about my vacation starting next Friday and wonder how I'll maintain my gains without access to a gym for 10 days.
My weight has been stable at 172 pounds on a six foot frame. I'm also concerned how I'll manage my weight when I'm on vacation as I'll be eating in restaurants most of the time...it'll be a big change from my usual fare of Lean Pockets for lunch and granola bars for snack meals.
My sleeping patterns have been tough during the middle of the week when I had awake early for my Medical Exam on Tuesday and T.A. permit renewal on Wednesday. Slept only 4-5 hours on Tuesday and Wednesday, but slept soundly for the rest of the week. Morning heart rates were peaking at 52 bpm, but fell to 41 bpm by the end of the week.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 9 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 9 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 12 miles (includes 3 miles at marathon pace).
Saturday: General Aerobic Run, 9 miles.
Total Mileage: 66 miles.
Today is a General Aerobic Run.
9 miles. Time, 1:21 Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 146 bpm (76% of MHR). Cardiac Drift: 153 bpm (81% of MHR). Still a little tired from yesterday's tough Medium Long Run, but not suffering from any aches nor pain.
SUMMARY FOR WEEK OF JUNE 17 - 23, 2007
Finished second week of 4 week running block (I will increase my training each week during the first three weeks and use the fourth week for recovery). Ran a total of 66 miles and continued to run seven days a week. No tempo run this week as my body was tired from many work related stresses and Oldsmobile breaking down.
I have remained consistent with my weight circuit training, which is done on Monday, Wednesday and Friday. I'm concerned about my vacation starting next Friday and wonder how I'll maintain my gains without access to a gym for 10 days.
My weight has been stable at 172 pounds on a six foot frame. I'm also concerned how I'll manage my weight when I'm on vacation as I'll be eating in restaurants most of the time...it'll be a big change from my usual fare of Lean Pockets for lunch and granola bars for snack meals.
My sleeping patterns have been tough during the middle of the week when I had awake early for my Medical Exam on Tuesday and T.A. permit renewal on Wednesday. Slept only 4-5 hours on Tuesday and Wednesday, but slept soundly for the rest of the week. Morning heart rates were peaking at 52 bpm, but fell to 41 bpm by the end of the week.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 9 miles.
Monday: Long Run, 15 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 9 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 12 miles (includes 3 miles at marathon pace).
Saturday: General Aerobic Run, 9 miles.
Total Mileage: 66 miles.
Friday, June 22, 2007
Tough Medium Long Run
Daily Quote: ""I have a saying 'train, don't strain.' The Americans have the saying 'no pain, no gain' and that's why they have no distance running champions. They get down to the track with a stopwatch and flog their guts out thinking that it'll make them a champion, but they'll never make a champion that way." --Arthur Lydiard
Early AM: 10 minutes warm up on stationary bike, then full body circuit training, followed by 10 minutes cool down on the elliptical. Need to increase the weights by five pounds for Lat Pull and Shoulder Press next Monday. I'll start my vacation next Friday visiting my wife's relatives in New York, Finger Lakes Region...I doubt the motel we're staying will have a gym, I might have to resort to push ups, crunches and a variety of calisthenics. I'll be gone for 10 days and hope I don't lose too much conditioning.
A very stressful week, this is my first hard run since Monday, hence I've had three consecutive easy days...today I plan on running my Medium Long Run with the last three miles at marathon pace (7.5 mph or 8 minute miles.) I'm looking forward to running on the roads during my 10 day vacation, will be fun to run under green foliage!
Medium Long Run.
12 Miles. Time, 1:46. Life Fitness Treadmill set at 1% Grade. 9 miles at 6.6 mph, the last three miles at 8.0 mph. Average heart rate: 155 bpm. Cardiac Drift: 162 bpm. Tough run, but my body didn't feel any aches nor pain during or after the run.
Early AM: 10 minutes warm up on stationary bike, then full body circuit training, followed by 10 minutes cool down on the elliptical. Need to increase the weights by five pounds for Lat Pull and Shoulder Press next Monday. I'll start my vacation next Friday visiting my wife's relatives in New York, Finger Lakes Region...I doubt the motel we're staying will have a gym, I might have to resort to push ups, crunches and a variety of calisthenics. I'll be gone for 10 days and hope I don't lose too much conditioning.
A very stressful week, this is my first hard run since Monday, hence I've had three consecutive easy days...today I plan on running my Medium Long Run with the last three miles at marathon pace (7.5 mph or 8 minute miles.) I'm looking forward to running on the roads during my 10 day vacation, will be fun to run under green foliage!
Medium Long Run.
12 Miles. Time, 1:46. Life Fitness Treadmill set at 1% Grade. 9 miles at 6.6 mph, the last three miles at 8.0 mph. Average heart rate: 155 bpm. Cardiac Drift: 162 bpm. Tough run, but my body didn't feel any aches nor pain during or after the run.
Thursday, June 21, 2007
Recovering
Daily Quote: "Your aerobic development is a gradual thing. It takes years and years of marathon-type training to develop your aerobic capacity to the fullest." --Arthur Lydiard
I slept for a total of 10 hours today! This is the most I've ever slept in a very long time, I must have really needed the sleep. My morning heart rate is still a little high, 50 bpm, therefore today will be a Recovery Run. I should be o.k. to run a tougher Middle-Long Run tomorrow with some marathon pace miles included.
Recovery Run.
6 miles. Time, 59:00. Pace, 9.50 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 (75% of maximum heart rate). Treadmill speed set at 6.1 mph. Elevation changes: 2.7 - 1.9 grades.
I slept for a total of 10 hours today! This is the most I've ever slept in a very long time, I must have really needed the sleep. My morning heart rate is still a little high, 50 bpm, therefore today will be a Recovery Run. I should be o.k. to run a tougher Middle-Long Run tomorrow with some marathon pace miles included.
Recovery Run.
6 miles. Time, 59:00. Pace, 9.50 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 (75% of maximum heart rate). Treadmill speed set at 6.1 mph. Elevation changes: 2.7 - 1.9 grades.
Wednesday, June 20, 2007
Exhausted!
Daily Quote: "It's a lot of hard work for five, six or seven years. There's no secret formula. There's no shortcut to the top." --Arthur Lydiard
Today was my scheduled "Tempo Run," but due to my getting just four hours of sleep, the stress of taking three hours of renewing my one day expired Taxicab Permit, and the Oldsmobile breaking down on the way home...decided to take an easy General Aerobic Run instead of a hard run. I'm so very exhausted!
General Aerobic Run.
9 miles. Time, 1:21. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 145 bpm (75% of MHR). Cardiac Drift: 152 bpm (80% of MHR). I may need to take another easy day tomorrow, maybe a Recovery Run on Thursday and then hopefully Friday I'll be able to manage a harder Medium-Long Run.
I'm really struggling right now, I feel like a Zombie and just going through the motions. I need sleep badly!
Today was my scheduled "Tempo Run," but due to my getting just four hours of sleep, the stress of taking three hours of renewing my one day expired Taxicab Permit, and the Oldsmobile breaking down on the way home...decided to take an easy General Aerobic Run instead of a hard run. I'm so very exhausted!
General Aerobic Run.
9 miles. Time, 1:21. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 145 bpm (75% of MHR). Cardiac Drift: 152 bpm (80% of MHR). I may need to take another easy day tomorrow, maybe a Recovery Run on Thursday and then hopefully Friday I'll be able to manage a harder Medium-Long Run.
I'm really struggling right now, I feel like a Zombie and just going through the motions. I need sleep badly!
Tuesday, June 19, 2007
Medical Examination Report
Daily Quote: "No one will burn out doing aerobic running. It is too much anaerobic running, which the American scholastic athletic system tends to put young athletes through, that burns them out." --Arthur Lydiard
Every two years the Nevada Taxi Authority requires cab drivers to get a "Medical Examination Report for Commercial Driver Fitness Determination." It costs me $51.00 and the privilege to sit around for three hours getting probed, examined, and tested...it's government bureaucracy at its worst! Although I'm happy to admit that every two years I show a remarkable improvement in my systolic and diastolic blood pressure, a low pulse rate and lower weight! My eyes still have 20/20 vision and also have excellent hearing. I have no sugar, blood or drugs in my urine too. After all my testing the doctor comes in to hand me my documents for the taxi authority and asks me, "What's your secret for you being so healthy?" I tell him that I'm a runner...than we chatted for 10 minutes on how he (he's an MD who's 30 pounds overweight) can start a running program too. I find it amazing that doctors aren't train well in preventive medicine.
I rushed to the Taxi Cab Authority to renew my permit and discovered they were turning drivers away due to the computer being down. Oh well, I'll attempt to renew my permit early tomorrow morning at 7:00 a.m..
I was able to squeeze in a Recovery Run before the Clinic opened:
6 miles. Time, 59:00. Pace, 9.50 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 (75% of maximum heart rate). Treadmill speed set at 6.1 mph. Elevation changes: 2.6 - 1.8 grades. New recovery speed of 6.1 mph works well as I'm not so much doing hill training as before.
Every two years the Nevada Taxi Authority requires cab drivers to get a "Medical Examination Report for Commercial Driver Fitness Determination." It costs me $51.00 and the privilege to sit around for three hours getting probed, examined, and tested...it's government bureaucracy at its worst! Although I'm happy to admit that every two years I show a remarkable improvement in my systolic and diastolic blood pressure, a low pulse rate and lower weight! My eyes still have 20/20 vision and also have excellent hearing. I have no sugar, blood or drugs in my urine too. After all my testing the doctor comes in to hand me my documents for the taxi authority and asks me, "What's your secret for you being so healthy?" I tell him that I'm a runner...than we chatted for 10 minutes on how he (he's an MD who's 30 pounds overweight) can start a running program too. I find it amazing that doctors aren't train well in preventive medicine.
I rushed to the Taxi Cab Authority to renew my permit and discovered they were turning drivers away due to the computer being down. Oh well, I'll attempt to renew my permit early tomorrow morning at 7:00 a.m..
I was able to squeeze in a Recovery Run before the Clinic opened:
6 miles. Time, 59:00. Pace, 9.50 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 (75% of maximum heart rate). Treadmill speed set at 6.1 mph. Elevation changes: 2.6 - 1.8 grades. New recovery speed of 6.1 mph works well as I'm not so much doing hill training as before.
Monday, June 18, 2007
15 Mile Run!
Daily Quote: "I have never been a killer. I'm not an aggressive personality and if I can remember any emotion I felt during a race it was fear. The greatest stimulator of my running was fear." --Herb Elliott
Early AM: 10 minute warm up on the treadmill, followed by full body weight training circuit, and 10 minute cool down on the elliptical.
Today I ran 15 miles, which ties my longest run this year, which was on April 2nd when I ran 15 miles during training for the Salt Lake City Half Marathon. The BIG difference is I ran 15 miles on the treadmill, and that 15 miler was on the roads.
Long Run.
15 Miles. Time, 2:15. Pace, 9:08 minutes per mile. Life Fitness Treadmill set at a 1% grade and 6.6 mph. After my run I had the great feeling of euphoria!! I just love the feeling of endorphins in the morning! No heart rate monitor readings today as my Polar Heart Rate Monitor was acting up...either the sensors were not making contact (sensors needs to be damp), the chest strap was too loose, or batteries are very low. I can't remember when I had last replaced the batteries, therefore I'm guessing that might be the cause. I've had this Polar Heart Rate Monitor for six years now and probably should break down and get a new one.
Early AM: 10 minute warm up on the treadmill, followed by full body weight training circuit, and 10 minute cool down on the elliptical.
Today I ran 15 miles, which ties my longest run this year, which was on April 2nd when I ran 15 miles during training for the Salt Lake City Half Marathon. The BIG difference is I ran 15 miles on the treadmill, and that 15 miler was on the roads.
Long Run.
15 Miles. Time, 2:15. Pace, 9:08 minutes per mile. Life Fitness Treadmill set at a 1% grade and 6.6 mph. After my run I had the great feeling of euphoria!! I just love the feeling of endorphins in the morning! No heart rate monitor readings today as my Polar Heart Rate Monitor was acting up...either the sensors were not making contact (sensors needs to be damp), the chest strap was too loose, or batteries are very low. I can't remember when I had last replaced the batteries, therefore I'm guessing that might be the cause. I've had this Polar Heart Rate Monitor for six years now and probably should break down and get a new one.
Sunday, June 17, 2007
Arthur Lydiard
Daily Quote: "What makes a person like Lydiard so special? While I think it’s always hard to put into words the ‘spirit’ that special people like Arthur have, the underlying trait seems to simply be optimism. Arthur was incredibly optimistic. He was a positive thinker. When it came to running success, he believed everyone could succeed if the proper training program was followed. And, training properly was something Arthur understood very well." --Greg McMillan. A tribute to Arthur Lydiard in Lydiard Foundation.
Most of what I know about long distance running is due to the teachings of Arthur Lydiard. I also hope to provide optimism to others, that they too can succeed in running...thank you Lydiard.
Today is the first day of my second week of the four week training block.
General Aerobic Run.
9 miles. Time, 1:21. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 147 bpm (77% of MHR). Cardiac Drift: 154 bpm (81% of MHR).
Most of what I know about long distance running is due to the teachings of Arthur Lydiard. I also hope to provide optimism to others, that they too can succeed in running...thank you Lydiard.
Today is the first day of my second week of the four week training block.
General Aerobic Run.
9 miles. Time, 1:21. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 147 bpm (77% of MHR). Cardiac Drift: 154 bpm (81% of MHR).
Saturday, June 16, 2007
SUMMARY: WEEK 24
Daily Quote: "As I stepped onto the track I felt my legs go rubbery. I saw over a 100,000 people in the stands, and before I knew it, I had collapsed onto the infield grass. "Can it be," I remembered thinking, as I lay there gazing up at the sky, "that I'm so nervous I'm not going to be able to run?" Then I realized how ridiculous I'd look, flat on my back on the grass as they started the race. I guess the humor of that image made me lose my nervousness. I was able to recover, get up and jog to the starting line." --Tom Courtney, on the moments before he won the Olympic 800m gold in Melbourne
Today is 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: 148 bpm (76% of MHR). Cardiac Drift: 154 bpm. Body felt a little tired from yesterday's Medium Long Run, but no aches, nor pain, just plenty of negative thoughts of wanting to stop and/or slow down. Soon I'll be increasing the distance for all my General Aerobic Runs to 9 miles.
SUMMARY FOR WEEK OF JUNE 10-16, 2007
Finished first week of 4 week running block (I will increase my training each week during the first three weeks and use the fourth week for recovery). Ran a total of 60 miles and returned to running seven days a week.
I'm still consistent with my weight circuit training on Monday, Wednesday, and Friday. My pants are looser!
I've lost three pounds this week!! I'm now 172 pounds on a six foot frame. I'm pretty happy about the loss as my weight has been at a 175 pound plateau since May 20th when I was 176 pounds. I believe my circuit training has been keeping my weight stable due to the additional muscles even though my running mileage has increased. I would like to eventually reach 160 pounds when I run the "New Las Vegas Marathon" in December. Plenty of time for weight loss, I want to lose weight, not muscle, therefore I plan on losing weight very gradually.
My sleeping habits have been very good, I've been getting 7-8 hours of sleep every night! My morning heart rates have also been very good, averaging 140-142 bpm.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 8 miles.
Monday: Long Run, 14 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Tempo Run, 7 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 11 miles + marathon pace.
Saturday: General Aerobic Run, 8 miles.
Total Mileage: 60 miles.
Today is 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: 148 bpm (76% of MHR). Cardiac Drift: 154 bpm. Body felt a little tired from yesterday's Medium Long Run, but no aches, nor pain, just plenty of negative thoughts of wanting to stop and/or slow down. Soon I'll be increasing the distance for all my General Aerobic Runs to 9 miles.
SUMMARY FOR WEEK OF JUNE 10-16, 2007
Finished first week of 4 week running block (I will increase my training each week during the first three weeks and use the fourth week for recovery). Ran a total of 60 miles and returned to running seven days a week.
I'm still consistent with my weight circuit training on Monday, Wednesday, and Friday. My pants are looser!
I've lost three pounds this week!! I'm now 172 pounds on a six foot frame. I'm pretty happy about the loss as my weight has been at a 175 pound plateau since May 20th when I was 176 pounds. I believe my circuit training has been keeping my weight stable due to the additional muscles even though my running mileage has increased. I would like to eventually reach 160 pounds when I run the "New Las Vegas Marathon" in December. Plenty of time for weight loss, I want to lose weight, not muscle, therefore I plan on losing weight very gradually.
My sleeping habits have been very good, I've been getting 7-8 hours of sleep every night! My morning heart rates have also been very good, averaging 140-142 bpm.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 8 miles.
Monday: Long Run, 14 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Tempo Run, 7 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 11 miles + marathon pace.
Saturday: General Aerobic Run, 8 miles.
Total Mileage: 60 miles.
Friday, June 15, 2007
Marathon Pace???
Daily Quote: "Big occasions and races which have been eagerly anticipated almost to the point of dread, are where great deeds can be accomplished." --Jack Lovelock
Early AM: 10 minute warm up on the treadmill, followed by full body circuit training, then a 10 minute cool down on the elliptical.
It's time to start including some marathon pace miles into my training, but what should be my marathon pace? Last December I set a huge personal record in the New Las Vegas Marathon of 3:45:27 (8:35 minutes per mile pace) with tough 25-30 mph headwinds. Setting a new personal record in the marathon seems daunting, but possible considering the windy conditions of last year. I still have five months to train for the upcoming New Las Vegas Marathon and believe a goal of 3:30 is doable, therefore my marathon goal pace will be 8:00 minute miles (7.5 mph on the treadmill). Can I cut 35 seconds per mile for 26.2 miles? That's the big question!
Today is a Medium Long Run.
11 miles. Time, 1:40. Overall Pace, 9:05 minutes per mile. Life Fitness Treadmill set at 1% Grade. 10 miles @ 6.6 mph and last mile at 7.5 mph (marathon pace). Average heart rate: 148 bpm. Cardiac Drift: 155 bpm. Body felt comfortable, no aches nor pain. I'll gradually introduce more marathon pace miles into my training during the next five months.
Early AM: 10 minute warm up on the treadmill, followed by full body circuit training, then a 10 minute cool down on the elliptical.
It's time to start including some marathon pace miles into my training, but what should be my marathon pace? Last December I set a huge personal record in the New Las Vegas Marathon of 3:45:27 (8:35 minutes per mile pace) with tough 25-30 mph headwinds. Setting a new personal record in the marathon seems daunting, but possible considering the windy conditions of last year. I still have five months to train for the upcoming New Las Vegas Marathon and believe a goal of 3:30 is doable, therefore my marathon goal pace will be 8:00 minute miles (7.5 mph on the treadmill). Can I cut 35 seconds per mile for 26.2 miles? That's the big question!
Today is a Medium Long Run.
11 miles. Time, 1:40. Overall Pace, 9:05 minutes per mile. Life Fitness Treadmill set at 1% Grade. 10 miles @ 6.6 mph and last mile at 7.5 mph (marathon pace). Average heart rate: 148 bpm. Cardiac Drift: 155 bpm. Body felt comfortable, no aches nor pain. I'll gradually introduce more marathon pace miles into my training during the next five months.
Thursday, June 14, 2007
Adaptation
Daily Quote: " "Lydiard claims that repeats on a track are not the way to prepare our youth for running at the collegiate level. He advises *high* mileage during the teenage years -- not this "5k maximum daily average" that so many coaches advise (at least around here). The mileage produces strength and adaptation that is used for a base in the marathon -- and in shorter events like the 5k and 10k." --Dick V.
No secrets in my own training, as soon as my heart rate adapts to a run, I'll up the speed. Today's Recovery Run wasn't the same, the elevation is getting much too high as to keep my heart rate at 144 bpm (70% of Maximum Heart Rate), while the speed is at a constant 6.0 mph. My next Recovery Run I'll need to raise my speed to 6.1 mph.
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: 3.7 - 3.1 grades!! Time to increase my speed for Recovery Runs.
July I'll undoubtedly will be increasing my mileage for a Recovery Run to seven miles.
No secrets in my own training, as soon as my heart rate adapts to a run, I'll up the speed. Today's Recovery Run wasn't the same, the elevation is getting much too high as to keep my heart rate at 144 bpm (70% of Maximum Heart Rate), while the speed is at a constant 6.0 mph. My next Recovery Run I'll need to raise my speed to 6.1 mph.
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: 3.7 - 3.1 grades!! Time to increase my speed for Recovery Runs.
July I'll undoubtedly will be increasing my mileage for a Recovery Run to seven miles.
Wednesday, June 13, 2007
Hardest Tempo Run
Daily Quote: "Ask yourself: "Can I give more?" The answer is usually: "Yes" --Paul Tergat
Went to the gym after work and warmed up with 10 minutes on the stationary bike and then did a complete circuit training workout, followed by a cool down of 10 minutes on the elliptical.
My last tempo run was on May 31st when I ran a tempo run of six miles at 7.7 mph (7:48 minute miles). Today my plan was to run six miles at 7.8 mph (7:42 minute miles) after I awake later in the morning.
Today is a Tempo Run.
7 miles. Time, 58 minutes. Overall pace, 8:17 minute miles. Life Fitness Treadmill set at 1% grade. Warm up: 1 mile @ 6.0 mph. Tempo: 5 miles at 7.8 mph (7:42 minute miles). Cool down: 1 mile @ 6.0 mph. Average heart rate: 164 bpm (85% of maximum heart rate). Cardiac Drift during tempo: 184 bpm (97% of maximum heart rate.)
My body was begging to quit after four miles at tempo, but was able to force myself to run another mile. My plan was to run 6 tempo miles, but I'm satisfied with the 5 tempo miles as my heart rate was close to maximum and this is my fastest tempo run for this distance to date!!
Next week I'll attempt to run 6 tempo miles at 7.8 mph again...next time I'll be wearing my racing shoes and singlet rather than my stability training shoes and technical t-shirt...hopefully I'll do better next week.
Went to the gym after work and warmed up with 10 minutes on the stationary bike and then did a complete circuit training workout, followed by a cool down of 10 minutes on the elliptical.
My last tempo run was on May 31st when I ran a tempo run of six miles at 7.7 mph (7:48 minute miles). Today my plan was to run six miles at 7.8 mph (7:42 minute miles) after I awake later in the morning.
Today is a Tempo Run.
7 miles. Time, 58 minutes. Overall pace, 8:17 minute miles. Life Fitness Treadmill set at 1% grade. Warm up: 1 mile @ 6.0 mph. Tempo: 5 miles at 7.8 mph (7:42 minute miles). Cool down: 1 mile @ 6.0 mph. Average heart rate: 164 bpm (85% of maximum heart rate). Cardiac Drift during tempo: 184 bpm (97% of maximum heart rate.)
My body was begging to quit after four miles at tempo, but was able to force myself to run another mile. My plan was to run 6 tempo miles, but I'm satisfied with the 5 tempo miles as my heart rate was close to maximum and this is my fastest tempo run for this distance to date!!
Next week I'll attempt to run 6 tempo miles at 7.8 mph again...next time I'll be wearing my racing shoes and singlet rather than my stability training shoes and technical t-shirt...hopefully I'll do better next week.
Tuesday, June 12, 2007
Easy Recovery Run
Daily Quote: "People ask why I run. I say, "If you have to ask, you will never understand". It is something only those select few know. Those who put themselves through pain, but know, deep down, how good it really feels." Erin Leonard
I had to drag my sorry self to the gym this morning as I'm not fully recovered from yesterday's long run and felt mentally and physically exhausted.
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: 2.9 - 0.8 grades. Once I started running I woke up and started feeling the groove. No aches nor pain from yesterday, but was very cautious, any sign of problems I was going to cut this run short, happily I finished my plan of 6 easy miles.
I had to drag my sorry self to the gym this morning as I'm not fully recovered from yesterday's long run and felt mentally and physically exhausted.
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: 2.9 - 0.8 grades. Once I started running I woke up and started feeling the groove. No aches nor pain from yesterday, but was very cautious, any sign of problems I was going to cut this run short, happily I finished my plan of 6 easy miles.
Monday, June 11, 2007
My Runner's High
Daily Quote "I believe in the runner's high, and I believe that those who are passionate about running are the ones who experience it to the fullest degree possible. To me, the runner's high is a sensational reaction to a great run! It's an exhilarating feeling of satisfaction and achievement. It's like being on top of the world, and truthfully... there's nothing else quite like it!" Sasha Azevedo
Today I ran 14 miles, which was my longest run since April 2nd when I ran 15 miles during training for the Salt Lake City Half Marathon. The BIG difference is I ran 14 miles on the treadmill, and that 15 miler was on the roads. I also had that "exhilarating feeling of satisfaction and achievement" that Sasha mentions above. Next week my plan is to tie that 15 miler from April.
Today is a Long Run.
14 Miles. Time 2:07. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 151 bpm. Cardiac Drift: 159 bpm. Feels great to be back running long again!! Body feels good with no aches nor pain, I'm happy my left ankle seems to be totally healed.
Today I ran 14 miles, which was my longest run since April 2nd when I ran 15 miles during training for the Salt Lake City Half Marathon. The BIG difference is I ran 14 miles on the treadmill, and that 15 miler was on the roads. I also had that "exhilarating feeling of satisfaction and achievement" that Sasha mentions above. Next week my plan is to tie that 15 miler from April.
Today is a Long Run.
14 Miles. Time 2:07. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 151 bpm. Cardiac Drift: 159 bpm. Feels great to be back running long again!! Body feels good with no aches nor pain, I'm happy my left ankle seems to be totally healed.
Sunday, June 10, 2007
First Day of the Block
Daily Quote: "Running is like mouthwash; if you can feel the burn, it's working." --Brian Tackett
Last week was my Recovery Week, and today is the first day of my next four week running block, time to renew my running to greater heights. I still need to be cautious and listen to my body as most ex-runners quit due from too much physical stress, too much psychological tension, and too many goals unmet. I'll continue to gradually add mileage by the 10% rule, but will keep a close ear on what my body is telling me via aches and pain. If my mileage goals are too ambitious, I won't have any problems reducing my mileage and/or taking a Rest Day. Just three weeks before my next Recovery Week!
Today is 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: 148 bpm (76% of MHR). Gwen was a big help today as her music did indeed make my run less boring. I had a sharp toenail that had cut into the next toe and bleed deeply into my sock...I hope it didn't ruin my Thorlo sock. I did clip the toenail when I arrived home, cleaned the wound, and applied Neosporin.
Last week was my Recovery Week, and today is the first day of my next four week running block, time to renew my running to greater heights. I still need to be cautious and listen to my body as most ex-runners quit due from too much physical stress, too much psychological tension, and too many goals unmet. I'll continue to gradually add mileage by the 10% rule, but will keep a close ear on what my body is telling me via aches and pain. If my mileage goals are too ambitious, I won't have any problems reducing my mileage and/or taking a Rest Day. Just three weeks before my next Recovery Week!
Today is 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: 148 bpm (76% of MHR). Gwen was a big help today as her music did indeed make my run less boring. I had a sharp toenail that had cut into the next toe and bleed deeply into my sock...I hope it didn't ruin my Thorlo sock. I did clip the toenail when I arrived home, cleaned the wound, and applied Neosporin.
Saturday, June 9, 2007
SUMMARY: WEEK 23
Daily Quote: "When people ask me why I run, I tell them, there's not really a reason, it's just the adrenalin when you start, and the feeling when you cross that finish line, and know that you are a winner no matter what place you got." --Courtney Parsons
Today is my last day of Recovery Week, what would be more fitting but 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 - 1.0 grades.
SUMMARY FOR WEEK OF JUNE 3 - 9, 2007
Last week was a Recovery Week and had cut back my mileage to 42 mpw (previous week was 61 mpw). This week I begin my four-week training block where I will increase my training each week during the first three weeks and use the fourth week for recovery.
I'm happy to say I've been very consistent with my weight circuit training on Monday, Wednesday and Friday, it has finally become a habit.
Surprisingly, although my mileage last week had been reduced due to Recovery Week, my weight has remained stable at 175 pounds on a six foot frame; appears my body is very comfortable at this weight. I'm still struggling with late night snacks, and failed only once last week on conquering the cravings for salty snacks.
My sleeping habits have been good, most nights except for one, I've slept soundly between 7-8 hours. Friday night I worked very late and stayed on the computer until the early morning hours...slept only 5 hours. My morning heart rates have remained good at 41-42 bpm, even when I slept little on Friday night my morning heart rate was low.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 8 miles.
Tuesday: REST DAY.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 6 miles.
Friday: General Aerobic Run, 8 miles.
Saturday: Recovery Run, 6 miles.
Total Miles: 42 miles.
Today is my last day of Recovery Week, what would be more fitting but 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 - 1.0 grades.
SUMMARY FOR WEEK OF JUNE 3 - 9, 2007
Last week was a Recovery Week and had cut back my mileage to 42 mpw (previous week was 61 mpw). This week I begin my four-week training block where I will increase my training each week during the first three weeks and use the fourth week for recovery.
I'm happy to say I've been very consistent with my weight circuit training on Monday, Wednesday and Friday, it has finally become a habit.
Surprisingly, although my mileage last week had been reduced due to Recovery Week, my weight has remained stable at 175 pounds on a six foot frame; appears my body is very comfortable at this weight. I'm still struggling with late night snacks, and failed only once last week on conquering the cravings for salty snacks.
My sleeping habits have been good, most nights except for one, I've slept soundly between 7-8 hours. Friday night I worked very late and stayed on the computer until the early morning hours...slept only 5 hours. My morning heart rates have remained good at 41-42 bpm, even when I slept little on Friday night my morning heart rate was low.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: General Aerobic Run, 8 miles.
Tuesday: REST DAY.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Recovery Run, 6 miles.
Friday: General Aerobic Run, 8 miles.
Saturday: Recovery Run, 6 miles.
Total Miles: 42 miles.
Friday, June 8, 2007
My Running Partner, Gwen
Daily Quote: "I run because it's my passion, and not just a sport. Every time I walk out the door, I know why I'm going where I'm going and I'm already focused on that special place where I find my peace and solitude. Running, to me, is more than just a physical exercise... it's a consistent reward for victory! " --Sasha Azevedo
I have a new running partner, Gwen, as in Gwen Stefani! Today I bought her CD, "The Sweet Escape," and hopefully the CD will help me escape the boredom of my treadmill training this month. I haven't bought myself a CD since last Summer's treadmill base training and I just couldn't resist Gwen's latest music as I own all her previous CD's as well as the group, "No Doubt."
Today is 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: 149 bpm (76% of MHR). These easy and general aerobic runs are helping me gain more energy this week, normally today would be a long run and my body didn't want to stop after "only" eight miles!
Early morning I did a whole body circuit weight training with a 10 minute warm up on the stationary cycle, and after the circuit training did a 10 minute cool down on the elliptical.
I have a new running partner, Gwen, as in Gwen Stefani! Today I bought her CD, "The Sweet Escape," and hopefully the CD will help me escape the boredom of my treadmill training this month. I haven't bought myself a CD since last Summer's treadmill base training and I just couldn't resist Gwen's latest music as I own all her previous CD's as well as the group, "No Doubt."
Today is 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: 149 bpm (76% of MHR). These easy and general aerobic runs are helping me gain more energy this week, normally today would be a long run and my body didn't want to stop after "only" eight miles!
Early morning I did a whole body circuit weight training with a 10 minute warm up on the stationary cycle, and after the circuit training did a 10 minute cool down on the elliptical.
Thursday, June 7, 2007
Nice and Easy Run
Daily Quote: "Anyone can run 20 miles. It's the next six that count." --Barry Magee, marathon bronze in Rome, 1960
Allen Leigh had posted an excellent comment at my favorite forum site, about.com, concerning Rest, he said:
Running actually destroys cells in your body. Running is destructive to your body. Your body gets stronger because of the rest after a workout. That is, you do a workout such as running and body cells are destroyed. During the next 48 hours or so, your body reacts to the workout and rebuilds the cells and becomes stronger. Thus, be sure you alternate workouts of heavy stress with workouts of light stress. The symptoms of overuse occur when you aren't getting enough rest.
Today is my active rest day, a run with light stress, 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: 3.2 - 1.1 grades.
Allen Leigh had posted an excellent comment at my favorite forum site, about.com, concerning Rest, he said:
Running actually destroys cells in your body. Running is destructive to your body. Your body gets stronger because of the rest after a workout. That is, you do a workout such as running and body cells are destroyed. During the next 48 hours or so, your body reacts to the workout and rebuilds the cells and becomes stronger. Thus, be sure you alternate workouts of heavy stress with workouts of light stress. The symptoms of overuse occur when you aren't getting enough rest.
Today is my active rest day, a run with light stress, 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: 3.2 - 1.1 grades.
Wednesday, June 6, 2007
Perfectionism
Daily Quote: "A marathon is like life with its ups and downs, but once you've done it you feel that you can do anything." --unknown
Thank goodness for "Recovery Week!" I'm somewhat of a perfectionist and would continue to add mileage EVERY week if I didn't have a built-in plan to include a recovery week. My perfectionism in the past had killed whatever joy I felt from running...if everything wasn't perfect I felt the run was spoiled and/or ineffective. Now, everything has a broader context, if my running plan wasn't 100% doesn't matter, as I got something out of the run that was beneficial, if not, it was still relaxing and fun!!
I'm still reading the book, "Your Perfect Weight: the diet free weight loss method developed by the world's leading health magazine" and found the following enlightening (pg 98):
"'When I talk to patients about behavior-changing techniques, I tell them they won't do it right 100 percent of the time, but you don't have to,' insists Dr. Rankin. 'If, for example, you're now successfully managing your food temptations 20 percent of the time, and then you go up to 60 percent, it will make a difference. What you want to aim for is just enough of a change to make a significant improvement. The quickest way to kill off your chances of weight-loss success is to demand perfection of yourself."
Dr. Rankin is so correct, I'll continue to make improvements with my running and diet, but will not demand perfection from myself.
Today is 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: 150 bpm (77% of MHR). Cardiac drift 154 bpm. Thank goodness I brought water! Nice sweaty run, the gym seemed hotter than usual, they're probably trying to conserve fuel energy. I wonder what the temperature was in the gym??
Thank goodness for "Recovery Week!" I'm somewhat of a perfectionist and would continue to add mileage EVERY week if I didn't have a built-in plan to include a recovery week. My perfectionism in the past had killed whatever joy I felt from running...if everything wasn't perfect I felt the run was spoiled and/or ineffective. Now, everything has a broader context, if my running plan wasn't 100% doesn't matter, as I got something out of the run that was beneficial, if not, it was still relaxing and fun!!
I'm still reading the book, "Your Perfect Weight: the diet free weight loss method developed by the world's leading health magazine" and found the following enlightening (pg 98):
"'When I talk to patients about behavior-changing techniques, I tell them they won't do it right 100 percent of the time, but you don't have to,' insists Dr. Rankin. 'If, for example, you're now successfully managing your food temptations 20 percent of the time, and then you go up to 60 percent, it will make a difference. What you want to aim for is just enough of a change to make a significant improvement. The quickest way to kill off your chances of weight-loss success is to demand perfection of yourself."
Dr. Rankin is so correct, I'll continue to make improvements with my running and diet, but will not demand perfection from myself.
Today is 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: 150 bpm (77% of MHR). Cardiac drift 154 bpm. Thank goodness I brought water! Nice sweaty run, the gym seemed hotter than usual, they're probably trying to conserve fuel energy. I wonder what the temperature was in the gym??
Tuesday, June 5, 2007
Much Needed Rest Day
Daily Quote: "I just run as hard as I can for 20 miles, and then race." --Steve Jones (when asked about his race plan, after he had won the "Chicago Marathon" in the then world's best time)
Today decided on taking a complete Rest Day. No running, no weight lifting, no physical stresses whatsoever. Taking a complete rest day is rare for me, but perfectly timed for this Recovery Week.
I was able to complete some chores and projects....have front window fixed, gym laundry, call Health Plan of Nevada for a new provider (a REAL headache) and caught up on my fellow runner's blogs. I really needed the rest and hopefully have renewed myself with new vigor!
Today decided on taking a complete Rest Day. No running, no weight lifting, no physical stresses whatsoever. Taking a complete rest day is rare for me, but perfectly timed for this Recovery Week.
I was able to complete some chores and projects....have front window fixed, gym laundry, call Health Plan of Nevada for a new provider (a REAL headache) and caught up on my fellow runner's blogs. I really needed the rest and hopefully have renewed myself with new vigor!
Monday, June 4, 2007
Recovery Week Plan
Daily Quote: "When I came to New York in 1978, I was a full-time school teacher and track runner, and determined to retire from competitive running. But winning the New York City Marathon kept me running for another decade." --Grete Waitz
My recovery week plan is to have four-week training blocks where I will increase my training each week during the first three weeks and use the fourth week for recovery.
This week is a recovery week. In this month's Running Times Magazine (July/August pg 14) Pfitzinger's "Lab Report" states the following:
"Recovery weeks are vital to your progress because they allow your body to adapt to the key workouts you put in during hard training weeks. A rule of thumb for recovery weeks is to run 60-70% of your previous week's mileage, without any intense or exhausting sessions."
Therefore, I won't be doing any tempo runs today, but a short General Aerobic Run instead.
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: 149 bpm (77% of MHR). Cardiac drift 153 bpm. My heart rate has definitely shown an approvement from last's weeks General Aerobic Run, may wish to eventually increase speed to 6.7 mph. Body felt a pleasant tiredness, came home and took a much needed nap.
My recovery week plan is to have four-week training blocks where I will increase my training each week during the first three weeks and use the fourth week for recovery.
This week is a recovery week. In this month's Running Times Magazine (July/August pg 14) Pfitzinger's "Lab Report" states the following:
"Recovery weeks are vital to your progress because they allow your body to adapt to the key workouts you put in during hard training weeks. A rule of thumb for recovery weeks is to run 60-70% of your previous week's mileage, without any intense or exhausting sessions."
Therefore, I won't be doing any tempo runs today, but a short General Aerobic Run instead.
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: 149 bpm (77% of MHR). Cardiac drift 153 bpm. My heart rate has definitely shown an approvement from last's weeks General Aerobic Run, may wish to eventually increase speed to 6.7 mph. Body felt a pleasant tiredness, came home and took a much needed nap.
Sunday, June 3, 2007
Late Night Bites
Daily Quote: "The starting line of the New York City marathon is kind of a giant time bomb behind you about to go off. It is the most spectacular start in sport." --Bill Rodgers
Today visited Border Books and purchased from the sales bin the book, "Prevention's your perfect weight: the diet-free weight-loss method developed by the world's leading health magazine" (what a long title for a book!), by Mark Bricklin and Linda Konner. Couldn't beat the price, it was on sale for $4.99!!
The book has struck a chord in my own battles of midnight snacks, which I mentioned yesterday in my blog, the following is from the book, pg 97:
It may not be just what you eat that determines the number on the bathroom scale, but when. A preliminary study indicates that midnight snacking may slow down what in metabolic lingo is called diet-induced thermogenesis (DIT) -- the food's natural ability to boost metabolism and burn more energy. This means you'll burn off fewer calories after the meal and you'll pack on more weight.
On three separate days over five weeks, nine men ate either a morning, afternoon or late-evening (1:00 a.m.) snack. Every other aspect of their diet was controlled. Researchers found a big difference between the DIT of the morning and late-evening snack. (The afternoon snack had no significant effect.)
"Eating at night produces less heat and burns fewer calories than eating a snack in the morning." says registered dietitian Judith Stern, Sc.D., professor of nutrition and internal medicine at the University of California, Davis. "Over a period of time, it may mean trouble. By eating the bulk of your food late at night, even in one year there might be a substantial increase in body weight."
The bottom line: Lay off the midnight snacks.
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: 3.0 - 0.9 grades. Feels great to run easily after yesterdays Long Run, no aches nor pain and my morning pulse is a low 40 bpm...all systems are GO!
Today visited Border Books and purchased from the sales bin the book, "Prevention's your perfect weight: the diet-free weight-loss method developed by the world's leading health magazine" (what a long title for a book!), by Mark Bricklin and Linda Konner. Couldn't beat the price, it was on sale for $4.99!!
The book has struck a chord in my own battles of midnight snacks, which I mentioned yesterday in my blog, the following is from the book, pg 97:
It may not be just what you eat that determines the number on the bathroom scale, but when. A preliminary study indicates that midnight snacking may slow down what in metabolic lingo is called diet-induced thermogenesis (DIT) -- the food's natural ability to boost metabolism and burn more energy. This means you'll burn off fewer calories after the meal and you'll pack on more weight.
On three separate days over five weeks, nine men ate either a morning, afternoon or late-evening (1:00 a.m.) snack. Every other aspect of their diet was controlled. Researchers found a big difference between the DIT of the morning and late-evening snack. (The afternoon snack had no significant effect.)
"Eating at night produces less heat and burns fewer calories than eating a snack in the morning." says registered dietitian Judith Stern, Sc.D., professor of nutrition and internal medicine at the University of California, Davis. "Over a period of time, it may mean trouble. By eating the bulk of your food late at night, even in one year there might be a substantial increase in body weight."
The bottom line: Lay off the midnight snacks.
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: 3.0 - 0.9 grades. Feels great to run easily after yesterdays Long Run, no aches nor pain and my morning pulse is a low 40 bpm...all systems are GO!
Saturday, June 2, 2007
SUMMARY: WEEK 22
Daily Quote: "Get going. Get up and walk if you have to, but finish the damned race." -- Ron Hill to Jerome Drayton during the 1970 Boston Marathon
Crazy day! My wife and I went bowling this early morning as to avoid the weekend leagues, we haven't practiced bowling in weeks and rolled only two games each. She did well, broke 100 twice (102 and 108), and I also did very well, with both games over my average of 133 (169 and 163). Our league, Bishop Gorman League, doesn't begin again until the end of August, but we do like to keep our game up.
My wife took a long afternoon nap, and this gave me time for a long run. I really should focus on running long during the weekdays as she feels neglected when I'm gone at the gym for too long during the weekends.
Today was a Long Run of 13 miles.
13 miles. Time, 2:03. Average pace, 9:27 minute miles. Life Fitness Treadmill set at 1% Grade. 6 miles @ 6.3 mph, 6 miles @ 6.4 mph, 1 mile @ 6.5 mph. Average heart rate: 151 bpm. Cardiac Drift: 159 bpm. This is my longest run since the "Salt Lake City Half Marathon!" No aches nor pain.
SUMMARY FOR WEEK OF MAY 27 - JUNE 2, 2007
I have returned to running seven days a week, and ran a grand total of 61 miles!! I feel like I'm back on track, although the beginning of last week I was very tired and concerned I might be overtrained.
My weight training had been inconsistent as one day I skipped weights due to extreme fatigue, but came back strong by the end of the week. Consistency must be improved if I wish to see any gains. My current plan is to weight train via circuit workouts on Monday, Wednesday and Fridays.
I haven't lost any weight, but didn't gain any weight either, I'm still 175 pounds on a six foot frame. Although I ran 61 miles and weight trained too, you would think I would have lost some weight! Exercise is only part of the equation of losing weight, as a healthy diet is important too...unfortunately, I've been sliding back to old habits of eating snacks before bedtime...usually when I'm typing on this computer. My main goal is to eliminate junk food before bedtime next week!! (as I type this, I'm fighting the urge to get up and head for the snacks!)
My sleeping habits have been inconsistent too, most nights I'll sleep 7-8 hours with a short mid-day nap, other nights I'll only manage 4-5 hours of sleep with no naps. My morning pulses have been erratic too, at the beginning of last week my morning heart rates were 51-53 bpm, but improved later during the week to 41-42 bpm. I'll keep striving to improve my sleeping habits.
A short recap of last week's mileage:
Sunday: Medium Long Run: 11 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Tempo Run, 8 miles.
Friday: General Aerobic Run, 9 miles.
Saturday: Long Run, 13 miles.
Total Miles: 61 Miles.
Crazy day! My wife and I went bowling this early morning as to avoid the weekend leagues, we haven't practiced bowling in weeks and rolled only two games each. She did well, broke 100 twice (102 and 108), and I also did very well, with both games over my average of 133 (169 and 163). Our league, Bishop Gorman League, doesn't begin again until the end of August, but we do like to keep our game up.
My wife took a long afternoon nap, and this gave me time for a long run. I really should focus on running long during the weekdays as she feels neglected when I'm gone at the gym for too long during the weekends.
Today was a Long Run of 13 miles.
13 miles. Time, 2:03. Average pace, 9:27 minute miles. Life Fitness Treadmill set at 1% Grade. 6 miles @ 6.3 mph, 6 miles @ 6.4 mph, 1 mile @ 6.5 mph. Average heart rate: 151 bpm. Cardiac Drift: 159 bpm. This is my longest run since the "Salt Lake City Half Marathon!" No aches nor pain.
SUMMARY FOR WEEK OF MAY 27 - JUNE 2, 2007
I have returned to running seven days a week, and ran a grand total of 61 miles!! I feel like I'm back on track, although the beginning of last week I was very tired and concerned I might be overtrained.
My weight training had been inconsistent as one day I skipped weights due to extreme fatigue, but came back strong by the end of the week. Consistency must be improved if I wish to see any gains. My current plan is to weight train via circuit workouts on Monday, Wednesday and Fridays.
I haven't lost any weight, but didn't gain any weight either, I'm still 175 pounds on a six foot frame. Although I ran 61 miles and weight trained too, you would think I would have lost some weight! Exercise is only part of the equation of losing weight, as a healthy diet is important too...unfortunately, I've been sliding back to old habits of eating snacks before bedtime...usually when I'm typing on this computer. My main goal is to eliminate junk food before bedtime next week!! (as I type this, I'm fighting the urge to get up and head for the snacks!)
My sleeping habits have been inconsistent too, most nights I'll sleep 7-8 hours with a short mid-day nap, other nights I'll only manage 4-5 hours of sleep with no naps. My morning pulses have been erratic too, at the beginning of last week my morning heart rates were 51-53 bpm, but improved later during the week to 41-42 bpm. I'll keep striving to improve my sleeping habits.
A short recap of last week's mileage:
Sunday: Medium Long Run: 11 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Tempo Run, 8 miles.
Friday: General Aerobic Run, 9 miles.
Saturday: Long Run, 13 miles.
Total Miles: 61 Miles.
Friday, June 1, 2007
Weightlifting
Daily Quote: "This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my (!@#$%^&*) six hours a day. What are you on?"-- Lance Armstrong
I've started lifting weights on April 26th therefore my weights are rather modest, nevertheless, "Easy Runner" requested more information on my current weightlifting program, therefore here it is:
This early morning after work (2:15 a.m.) I headed to 24 Hour Fitness with the primary goal of lifting weights. My current lifting schedule has changed from every other day to lifting weights on Monday, Wednesday, and Friday with weekends off. I had originally started weightlifing with free weights, but have been doing circuit training machines for the last two weeks as I believe it's more beneficial with my primary exercise/sport of running...also not spending so much time setting up the free weights was a factor too. Anyway, once circuit training machine gains plateaus, I'll return to free weights.
The first order of business is a quick 10 minute cardio warmup on the Lifecycle.
I am now prepared for my circuit training that has its own separate area on the West side of the gym. The machines are set in a semi-circle and makes it much easier to quickly change machines. I've been striving to change machines in 45 seconds. I've just started doing lower body weights last week due to my body having enough stress from my racing (running) season, therefore I'm only doing one set at very light weights and will slowly add more weights to the leg portion of the circuit. The following is my circuit:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 10 reps. Weight: 130 pounds.
3. Leg Extension. 1 set of 10 reps. Weight: 75 pounds.
4. Leg Curl. 1 set of 10 reps. Weight: 70 pounds.
5. Chest Press. 2 sets of 10 reps. Weight: 55 pounds.
6. Shoulder Press. 2 sets of 10 reps. Weight: 40 pounds
7. Tricep Extension. 2 sets of 10 reps. Weight: 45 pounds.
8. Lat Pull. 2 sets of 10 reps. Weight: 85 pounds.
9. Bicep Curl. 2 sets of 10 reps. Weight: 45 pounds.
10. Low Back Extension: 3 sets of 15 reps.
I then headed home and hit the sack.
This morning I awoke after sleeping seven hours and my morning pulse rate was 42 bpm, which is back to normal!
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: 145 bpm. Cardiac Drift: 151 bpm.
Nice run, my body feels great with no aches nor pain. I tried to watch "Who Wants to be a Millionaire?" as I was running, but became a little dizzy as I easily get overcome with motion sickness. Considering on buying new music for my CD player that'll make the treadmill running less boring.
I've started lifting weights on April 26th therefore my weights are rather modest, nevertheless, "Easy Runner" requested more information on my current weightlifting program, therefore here it is:
This early morning after work (2:15 a.m.) I headed to 24 Hour Fitness with the primary goal of lifting weights. My current lifting schedule has changed from every other day to lifting weights on Monday, Wednesday, and Friday with weekends off. I had originally started weightlifing with free weights, but have been doing circuit training machines for the last two weeks as I believe it's more beneficial with my primary exercise/sport of running...also not spending so much time setting up the free weights was a factor too. Anyway, once circuit training machine gains plateaus, I'll return to free weights.
The first order of business is a quick 10 minute cardio warmup on the Lifecycle.
I am now prepared for my circuit training that has its own separate area on the West side of the gym. The machines are set in a semi-circle and makes it much easier to quickly change machines. I've been striving to change machines in 45 seconds. I've just started doing lower body weights last week due to my body having enough stress from my racing (running) season, therefore I'm only doing one set at very light weights and will slowly add more weights to the leg portion of the circuit. The following is my circuit:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 10 reps. Weight: 130 pounds.
3. Leg Extension. 1 set of 10 reps. Weight: 75 pounds.
4. Leg Curl. 1 set of 10 reps. Weight: 70 pounds.
5. Chest Press. 2 sets of 10 reps. Weight: 55 pounds.
6. Shoulder Press. 2 sets of 10 reps. Weight: 40 pounds
7. Tricep Extension. 2 sets of 10 reps. Weight: 45 pounds.
8. Lat Pull. 2 sets of 10 reps. Weight: 85 pounds.
9. Bicep Curl. 2 sets of 10 reps. Weight: 45 pounds.
10. Low Back Extension: 3 sets of 15 reps.
I then headed home and hit the sack.
This morning I awoke after sleeping seven hours and my morning pulse rate was 42 bpm, which is back to normal!
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: 145 bpm. Cardiac Drift: 151 bpm.
Nice run, my body feels great with no aches nor pain. I tried to watch "Who Wants to be a Millionaire?" as I was running, but became a little dizzy as I easily get overcome with motion sickness. Considering on buying new music for my CD player that'll make the treadmill running less boring.
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