Daily Quote: "Marathons are like that, they expose any weakness you might have. It just went bad for me the last couple miles. I am not the runner I once was mentally. I lacked the mental fortitude. I have been burning the candle at too many ends. You can't run like I did and expect a good finish. Everything has to go just right. It was an experience, not a great experience, but that's the beauty of the marathon," Bodnar added. "It can almost kill you or you can reap the glory. You never know what you're going to get that day." --Jason Bodnar who faded after a fast start to finish in 2:32 at the Boston Marathon.
My friend and fellow cab driver, Glenn Meltzer, ran the San Francisco Marathon last Sunday and accomplished a 4:14:44. I know he wanted to run a sub four hour marathon, and he was on track during the half with a 2:00:18, I wonder what went wrong? Like the above quote says, "you never know what you're going to get that day." Looking forward to chatting with Glenn about his race.
This week is my Recovery Week and won't be doing any Doubles today, just a Recovery Run.
Recovery Run.
6 miles. Time, 58 minutes. Pace, 9.40 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 6.2 mph. Elevation changes: 2.1 - 1.8 grades. Lower stomach muscle that was sore yesterday is much better, at least I can run with no problems, but I'm doubtful about doing crunches this week.
Tuesday, July 31, 2007
Monday, July 30, 2007
Changing Gears
Daily Quote: "I cannot have survival as my only goal. That would be too boring. My goal is to come back in my best running form. It is good for me to have that goal; it will help me." --Ludmila Engquist (Olympic champion hurdler facing cancer and chemotherapy)
Early AM (before bedtime): Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. I have a slightly sore lower stomach muscle after my circuit training and doing 3 sets of 20 reps of crunches on the incline bench. Did I pull a muscle? Hernia?
Normally today would be a Middle-Long distance run, but I'm in Recovery Week and will change gears and do a General Aerobic Run instead.
Later AM (after sleeping eight hours): General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 150 bpm (77% of MHR). Cardiac Drift: 159 bpm (84% of MHR).
I was hesitant to add two miles of marathon pace today, but I won't be doing a speed workout on Wednesday and a little speed after my General Aerobic Run shouldn't hurt my recovery too much.
My sore stomach muscle later today was just a dull ache with no sharp pains, I'll just keep a close eye on it and avoid crunches for the rest of the week.
Early AM (before bedtime): Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. I have a slightly sore lower stomach muscle after my circuit training and doing 3 sets of 20 reps of crunches on the incline bench. Did I pull a muscle? Hernia?
Normally today would be a Middle-Long distance run, but I'm in Recovery Week and will change gears and do a General Aerobic Run instead.
Later AM (after sleeping eight hours): General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 150 bpm (77% of MHR). Cardiac Drift: 159 bpm (84% of MHR).
I was hesitant to add two miles of marathon pace today, but I won't be doing a speed workout on Wednesday and a little speed after my General Aerobic Run shouldn't hurt my recovery too much.
My sore stomach muscle later today was just a dull ache with no sharp pains, I'll just keep a close eye on it and avoid crunches for the rest of the week.
Sunday, July 29, 2007
A Boston Room with a View!
Daily Quote: "The things we do should consume us. If they don't, our lives won't have any meaning." - John J. Kelley, 1957 Boston Marathon champion.
My wife, Suzie, has already found us a room for our stay during the Boston Marathon. She booked our stay via Marathon Tours & Travel and we'll be at The Westin Copley Place that's on the Boston Marathon's finish line! We'll be staying at the Westin for six nights, arriving April 17th and departing on April 23rd. Our room will have a view of the Charles River and Copley Square. The room is at a big discount, but still is a whopping $279.00 per night! We'll be spending $1,882.41 just for our room during our stay. Oh well, my running the Boston Marathon is a once in a lifetime adventure and the tourist sites should be fun for my wife too!
Today is the beginning of my Recovery Week, what better way to start the week? A Recovery Run!
6 miles. Time, 58 minutes. Pace, 9.40 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 6.2 mph. Elevation changes: 2.0 - 1.6 grades.
Saturday, July 28, 2007
SUMMARY, Week 30
Daily Quote: ""Run hard, be strong, think big!" -- Percy Cerutty
Today is a General Aerobic Run.
11 miles. Time, 1:35. Overall pace, 8:38 minute miles. Life Fitness Treadmill set at 1% grade. First nine miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 149 bpm (77% of MHR). Cardiac Drift: 158 bpm (84% of MHR). Right ankle feels much better, but blister from yesterday is still troublesome. Last run before Recovery Week! I'm really looking forward to the decreased mileage and lesser intensity.
SUMMARY FOR WEEK JULY 21 - 28, 2007
Finished third week of 4 week running block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Ran a total of 80 miles and continued to run seven days a week, this is the most weekly mileage I've ran this year!! I'm getting closer to my highest weekly mileage ever of 84 miles that was set during last November's training for the New Las Vegas Marathon. I'm really looking forward to next week's Recovery Week as my body and mind needs the break!!
I'm still consistent with my circuit weight training and continued to lift weights three times during the week. No increase poundage on any stations this week.
I lost two pounds again and have reached 172 pounds on my six foot frame. Now is the time to lose weight during this base building, as most experts frown on dieting during marathon training. My goal is to reach the low 160's for the 2007 New Las Vegas Marathon.
My morning heart rates have been very low, 39-42 bpm and I show no signs of overtraining. I've been getting significant sleep, with one day of getting TEN HOURS of deep sleep. I find that the more sleep I get during the night results in less cat naps after my runs.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 15 miles.
Tuesday: Doubles, Early a.m., 4 miles. Later a.m., 7 miles.
Wednesday: Tempo Run, 10 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 19 miles.
Saturday: General Aerobic Run, 11 miles.
Total mileage: 80
Today is a General Aerobic Run.
11 miles. Time, 1:35. Overall pace, 8:38 minute miles. Life Fitness Treadmill set at 1% grade. First nine miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 149 bpm (77% of MHR). Cardiac Drift: 158 bpm (84% of MHR). Right ankle feels much better, but blister from yesterday is still troublesome. Last run before Recovery Week! I'm really looking forward to the decreased mileage and lesser intensity.
SUMMARY FOR WEEK JULY 21 - 28, 2007
Finished third week of 4 week running block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Ran a total of 80 miles and continued to run seven days a week, this is the most weekly mileage I've ran this year!! I'm getting closer to my highest weekly mileage ever of 84 miles that was set during last November's training for the New Las Vegas Marathon. I'm really looking forward to next week's Recovery Week as my body and mind needs the break!!
I'm still consistent with my circuit weight training and continued to lift weights three times during the week. No increase poundage on any stations this week.
I lost two pounds again and have reached 172 pounds on my six foot frame. Now is the time to lose weight during this base building, as most experts frown on dieting during marathon training. My goal is to reach the low 160's for the 2007 New Las Vegas Marathon.
My morning heart rates have been very low, 39-42 bpm and I show no signs of overtraining. I've been getting significant sleep, with one day of getting TEN HOURS of deep sleep. I find that the more sleep I get during the night results in less cat naps after my runs.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 15 miles.
Tuesday: Doubles, Early a.m., 4 miles. Later a.m., 7 miles.
Wednesday: Tempo Run, 10 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 19 miles.
Saturday: General Aerobic Run, 11 miles.
Total mileage: 80
Friday, July 27, 2007
19 Miler!
Daily Quote: "The only reason I would take up jogging is so that I could hear heavy breathing again." --Erma Bombeck
Today I ran 19 miles, which is the longest run this year! The run wasn't easy, but I got the job done. I had to fight negative thoughts from Mile 14 onwards, obviously my body is tired from ever increasing mileage the past three weeks. I kept nudging and encouraging my body forward saying that soon is a Recovery Week and you'll get a breather, that I'll feel better afterwards, I'll treat you to a slice of Pizza tomorrow...just one more mile PLEASE! My next long run will be a 20 miler after my Recovery Week.
Long Run.
19 miles. Time, 2:53. 9:06 minute miles. Life Fitness Treadmill set at a 1% Grade, 6.6 mph. Average heart rate: 151 bpm. Cardiac drift: 162 bpm. Today I didn't drink Gatorade, but just plain water as I'm striving to lose more weight. Left ankle a little sore, blister on large toe, otherwise the Long Run was o.k.
Thanks Easy Runner, Allen and Addicted to Endorphins for reminding me my priority of training for the Boston Marathon. I will also be running the New Las Vegas Marathon in December as to keep my streak alive (I've ran the last SEVEN Las Vegas Marathons.) My motivation at about.com is "paying it forward" to all those who had helped me in my running in the past and gave me motivation to improve. Unfortunately, I have to work 12-hour days as a cabbie and finding time to run high mileage is becoming difficult, nevertheless, I'll continue to support about.com although I may only visit that site once a day. Next week is Recovery Week and should have more time to go online.
Today I ran 19 miles, which is the longest run this year! The run wasn't easy, but I got the job done. I had to fight negative thoughts from Mile 14 onwards, obviously my body is tired from ever increasing mileage the past three weeks. I kept nudging and encouraging my body forward saying that soon is a Recovery Week and you'll get a breather, that I'll feel better afterwards, I'll treat you to a slice of Pizza tomorrow...just one more mile PLEASE! My next long run will be a 20 miler after my Recovery Week.
Long Run.
19 miles. Time, 2:53. 9:06 minute miles. Life Fitness Treadmill set at a 1% Grade, 6.6 mph. Average heart rate: 151 bpm. Cardiac drift: 162 bpm. Today I didn't drink Gatorade, but just plain water as I'm striving to lose more weight. Left ankle a little sore, blister on large toe, otherwise the Long Run was o.k.
Thanks Easy Runner, Allen and Addicted to Endorphins for reminding me my priority of training for the Boston Marathon. I will also be running the New Las Vegas Marathon in December as to keep my streak alive (I've ran the last SEVEN Las Vegas Marathons.) My motivation at about.com is "paying it forward" to all those who had helped me in my running in the past and gave me motivation to improve. Unfortunately, I have to work 12-hour days as a cabbie and finding time to run high mileage is becoming difficult, nevertheless, I'll continue to support about.com although I may only visit that site once a day. Next week is Recovery Week and should have more time to go online.
Thursday, July 26, 2007
Recovery Run + Circuit Training
Daily Quote: "If you want to be a successful runner, you have to consider everything. It's no good just thinking about endurance and not to develop fine speed." --Arthur Lydiard
Early AM (before bedtime) Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. I was the only person using the weights this morning at 2:15 a.m.
Later AM (after 7 hours of sleep.)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 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 6.2 mph. Elevation changes: 2.1 - 1.7 grades. The new speed of 6.2 mph is working well, as soon as the elevation starts climbing to 3.0 grade I'll raise speed again as I want a Recovery Run not a Hill Workout!
I'm finding it difficult to spend time on the computer due to my 12 hour work shifts, running mileage increases and getting enough sleep... I feel guilty if I don't spend more time on about.com. What am I going to do when I start running 80+ miles per week? I'll just do the best I can and hope for the best.
Early AM (before bedtime) Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. I was the only person using the weights this morning at 2:15 a.m.
Later AM (after 7 hours of sleep.)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 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 6.2 mph. Elevation changes: 2.1 - 1.7 grades. The new speed of 6.2 mph is working well, as soon as the elevation starts climbing to 3.0 grade I'll raise speed again as I want a Recovery Run not a Hill Workout!
I'm finding it difficult to spend time on the computer due to my 12 hour work shifts, running mileage increases and getting enough sleep... I feel guilty if I don't spend more time on about.com. What am I going to do when I start running 80+ miles per week? I'll just do the best I can and hope for the best.
Wednesday, July 25, 2007
Switzer, Marathon Woman
Daily Quote: "When I was twelve years old I wanted to be a cheerleader. Like many pre-pubescent girls I thought if I were a cheerleader I would be popular and boys would ask me out and I would end up dating the captain of the football team. When I told my dad of my aspiration he looked at me and said, 'You don't want to be a cheerleader. That's silly. Life is for participating not spectating. The cheerleaders lead cheers. You should play sports and have people cheer for you." --Katherine Switzer
Bought Katherine Switzer's new book, "Marathon Woman: Running the Race to Revolutionize Women's Sports," , Katherine ran the Boston Marathon in 1967 where she was attacked by one of the event’s directors who wanted to eject her from the all-male race. She fought off the director and finished the race. Should be an interesting read, especially since I'll be running the same course this coming April!
Today is a Tempo Run.
10 miles. Time, 1:26 minutes. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. Warm up: 2 mile @ 6.0 mph. Tempo: 6 miles at 7.8 mph (7:42 minute miles). Cool down: 2 mile @ 6.0 mph. Average heart rate: 159 bpm. Cardiac Drift, 179 bpm. The exact same workout as last week, but my heart rates are much lower, undoubtedly due to last week I ran "doubles" and didn't have much sleep either. My Double running days will now be on Recovery Days which will be less stressful on my body.
Next week should I increase my speed or mileage? Since I have a 10k race at the end of August, maybe I should do intervals at 10k speed? Decisions, decisions!
Bought Katherine Switzer's new book, "Marathon Woman: Running the Race to Revolutionize Women's Sports," , Katherine ran the Boston Marathon in 1967 where she was attacked by one of the event’s directors who wanted to eject her from the all-male race. She fought off the director and finished the race. Should be an interesting read, especially since I'll be running the same course this coming April!
Today is a Tempo Run.
10 miles. Time, 1:26 minutes. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. Warm up: 2 mile @ 6.0 mph. Tempo: 6 miles at 7.8 mph (7:42 minute miles). Cool down: 2 mile @ 6.0 mph. Average heart rate: 159 bpm. Cardiac Drift, 179 bpm. The exact same workout as last week, but my heart rates are much lower, undoubtedly due to last week I ran "doubles" and didn't have much sleep either. My Double running days will now be on Recovery Days which will be less stressful on my body.
Next week should I increase my speed or mileage? Since I have a 10k race at the end of August, maybe I should do intervals at 10k speed? Decisions, decisions!
Tuesday, July 24, 2007
Double Your Fun!
Daily Quote: "I am both proud of and embarrassed by that run. What kind of geek goes out and runs in a cloudburst just before midnight on his honeymoon? Me, I guess. But probably many others, too. You know who you are." -- Mark Will-Weber The Quotable Runner
Today I decided to do "Doubles," but with two easy runs rather than last week when I combined an Easy Run with a later Tempo Run.
Early AM (before bedtime)
Easy Run. 4 miles, Time, 38:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 142 bpm. Cardiac Drift: 148 bpm. After run did a full body weight circuit routine. Wasn't as difficult this week to head for the gym after work, in fact, I was looking forward to the run.
Later AM (after eight hours of sleep)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 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 6.2 mph. Elevation changes: 2.0 - 1.6 grades. I've increased the speed for my Recovery Runs to 6.2 mph as to keep the grades lower. A big difference from last week, not as much stress; it's a better idea to combine two easier runs for the doubles.
Today I decided to do "Doubles," but with two easy runs rather than last week when I combined an Easy Run with a later Tempo Run.
Early AM (before bedtime)
Easy Run. 4 miles, Time, 38:40. Pace, 9:40 minute miles. Life Fitness Treadmill set at a 1% grade and 6.2 mph. Average heart rate: 142 bpm. Cardiac Drift: 148 bpm. After run did a full body weight circuit routine. Wasn't as difficult this week to head for the gym after work, in fact, I was looking forward to the run.
Later AM (after eight hours of sleep)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 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 6.2 mph. Elevation changes: 2.0 - 1.6 grades. I've increased the speed for my Recovery Runs to 6.2 mph as to keep the grades lower. A big difference from last week, not as much stress; it's a better idea to combine two easier runs for the doubles.
Monday, July 23, 2007
A Floating Sensation
Daily Quote: "Bob does well in big races because he doesn't stand at the starting line and establish a pecking order. He doesn't look around and say: 'Oh, sp-and-so is here...' His great gift is his ability to focus completely on himself and his own race, and then let the place or the time take care of itself." -- Coach Vince Lananna on Bob Kempainen
Today is a Medium Long Run.
15 Miles. Time 2:17. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 151 bpm. Cardiac Drift: 160 bpm.
Today during my run I had that rare floating sensation and the effortless running feeling at about 10 miles and lasted around 4 minutes...I noted that my heart rate actually slowed down by nine beats and at the end of the floating came a tingling up my spine. Is this what is known as a "runner's high" or something else? Whatever it was the feeling was very pleasant, wished I could feel that effortless floating sensation again soon!
Today is a Medium Long Run.
15 Miles. Time 2:17. Pace, 9:08 minute miles. Life Fitness Treadmill set at a 1% grade and 6.6 mph. Average heart rate: 151 bpm. Cardiac Drift: 160 bpm.
Today during my run I had that rare floating sensation and the effortless running feeling at about 10 miles and lasted around 4 minutes...I noted that my heart rate actually slowed down by nine beats and at the end of the floating came a tingling up my spine. Is this what is known as a "runner's high" or something else? Whatever it was the feeling was very pleasant, wished I could feel that effortless floating sensation again soon!
Sunday, July 22, 2007
A Run and a Movie
Daily Quote: "Mind is everything: muscle - pieces of rubber. All that I am, I am because of my mind."-- Paavo Nurmi
Slept NINE hours last night, I must have really needed the sleep!! Morning heart rate was 40 bpm.
Today is a Recovery Run.
7 miles. Time, 1:08. 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: 3.0 - 2.3 grades. The elevation grades keep gradually climbing higher...next Recovery Run will need to adjust the setting of the cardio mode to 6.2 mph so the run doesn't become a hill workout! The higher grades usually affects my ankles and today was no exception. After my run treated my ankles to RICE (Rest, Ice, Compression and Elevation)
Wife and I decided we wanted to see a light hearted and funny movie, watched "I Now Pronounce You Chuck & Larry," which was about two straight, single Brooklyn firefighters (Adam Sandler, Kevin James) pretending to be a gay couple so they can claim domestic partner benefits. It was a jumbled up and messy movie, but good escapism nevertheless.
The rest of the week is going to be a tough, hard training, but I'm now ready to do my best in running. Only one more hard week before my beloved Recovery Week!
Slept NINE hours last night, I must have really needed the sleep!! Morning heart rate was 40 bpm.
Today is a Recovery Run.
7 miles. Time, 1:08. 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: 3.0 - 2.3 grades. The elevation grades keep gradually climbing higher...next Recovery Run will need to adjust the setting of the cardio mode to 6.2 mph so the run doesn't become a hill workout! The higher grades usually affects my ankles and today was no exception. After my run treated my ankles to RICE (Rest, Ice, Compression and Elevation)
Wife and I decided we wanted to see a light hearted and funny movie, watched "I Now Pronounce You Chuck & Larry," which was about two straight, single Brooklyn firefighters (Adam Sandler, Kevin James) pretending to be a gay couple so they can claim domestic partner benefits. It was a jumbled up and messy movie, but good escapism nevertheless.
The rest of the week is going to be a tough, hard training, but I'm now ready to do my best in running. Only one more hard week before my beloved Recovery Week!
Saturday, July 21, 2007
SUMMARY: WEEK 29
Daily Quote: "I see running as a tool, I see it as more than just a sport. I see it as a way of treating my life. Everything in life is hard and you have to work hard for it." -- Terefe Ejigu, Scottish athlete, winner of the senior men's Dorne Cup race, quoted in The Wellingtonian
Today is a General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 148 bpm (77% of MHR). Cardiac Drift: 157 bpm (84% of MHR). Run was tougher than usual, probably not fully recovered from yesterday's Long Run. I should run an easy Recovery Run tomorrow.
SUMMARY FOR WEEK JULY 15-21, 2007
Finished second week of 4 week running block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Ran a total of 79 miles and continued to run seven days a week, this is the most weekly mileage I've ran this year!! I'm getting closer to my highest weekly mileage ever of 84 miles, which I should accomplish during August. First time this year added one "double" workout on Wednesday.
I was consistent with my circuit weight training of three days and was able to increase my weights of five pounds for all stations.
I lost two pounds since last week and I'm now 174 pounds on a six foot frame. I'll undoubtedly lose more weight next week as I increase my mileage for the third week.
My morning heart rates have been low, 42-45 bpm and I show no signs of overtraining. I've been sleeping well, with the exception of one day when I only managed 6 hours of sleep.
Only one more hard week before my beloved Recovery Week. The Recovery Week not only helps me physically but nice to have a mental break as well.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long Run, 14 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: Doubles: Early A.M.: Easy Run, 3 miles. Later A.M.: Tempo Run, 10 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 18 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 79 miles.
Today is a General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 148 bpm (77% of MHR). Cardiac Drift: 157 bpm (84% of MHR). Run was tougher than usual, probably not fully recovered from yesterday's Long Run. I should run an easy Recovery Run tomorrow.
SUMMARY FOR WEEK JULY 15-21, 2007
Finished second week of 4 week running block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Ran a total of 79 miles and continued to run seven days a week, this is the most weekly mileage I've ran this year!! I'm getting closer to my highest weekly mileage ever of 84 miles, which I should accomplish during August. First time this year added one "double" workout on Wednesday.
I was consistent with my circuit weight training of three days and was able to increase my weights of five pounds for all stations.
I lost two pounds since last week and I'm now 174 pounds on a six foot frame. I'll undoubtedly lose more weight next week as I increase my mileage for the third week.
My morning heart rates have been low, 42-45 bpm and I show no signs of overtraining. I've been sleeping well, with the exception of one day when I only managed 6 hours of sleep.
Only one more hard week before my beloved Recovery Week. The Recovery Week not only helps me physically but nice to have a mental break as well.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles.
Monday: Medium Long Run, 14 miles.
Tuesday: Recovery Run, 7 miles.
Wednesday: Doubles: Early A.M.: Easy Run, 3 miles. Later A.M.: Tempo Run, 10 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 18 miles.
Saturday: General Aerobic Run, 10 miles.
Total Mileage: 79 miles.
Friday, July 20, 2007
18 Miler!
Daily Quote: "If you plan at least one 22-miler in your marathon plan, make sure that you are running a few 16 to 18 milers prior to starting your 12-week marathon training program. Increasing your pre-marathon long run length, combined with adequate marathon-phase long runs, is the best way to decrease your delta and fix your fade. There simply are no shortcuts to faster marathoning." --Greg McMillan, M.D.
Early AM (before bedtime) Warm up with 10 minutes on the stationary bicycle. Full body weight circuit training, increased weights by five pounds on all weight stations again this week! Cool down, 10 minutes on elliptical. I still hadn't decided when I awake later whether to do a General Aerobic Run or a Long Run...it all depends on my morning heart rate.
Later AM (after 6 1/2 hours of sleep) Morning pulse rate was 45 bpm, good enough for a Long Run today.
18 miles. Time, 2:44. 9:06 minute miles. Life Fitness Treadmill set at a 1% Grade, 6.6 mph. Average heart rate: 149 bpm. Cardiac drift: 160 bpm. Left ankle was a little sore after the run and also had a sharp toenail that cut into my little toe. Totally exhausted from today's workouts and still have to work 12-hours tonight driving a cab.
18 miles is the longest run for the year so far, I'm hoping to run 19 miles next week. Reminder to me: Too much stress doing weight circuit training in the early morning and then after I awake jump into a Long Run. Best to save the weight training during a Recovery Run day or a General Aerobic Run day.
Early AM (before bedtime) Warm up with 10 minutes on the stationary bicycle. Full body weight circuit training, increased weights by five pounds on all weight stations again this week! Cool down, 10 minutes on elliptical. I still hadn't decided when I awake later whether to do a General Aerobic Run or a Long Run...it all depends on my morning heart rate.
Later AM (after 6 1/2 hours of sleep) Morning pulse rate was 45 bpm, good enough for a Long Run today.
18 miles. Time, 2:44. 9:06 minute miles. Life Fitness Treadmill set at a 1% Grade, 6.6 mph. Average heart rate: 149 bpm. Cardiac drift: 160 bpm. Left ankle was a little sore after the run and also had a sharp toenail that cut into my little toe. Totally exhausted from today's workouts and still have to work 12-hours tonight driving a cab.
18 miles is the longest run for the year so far, I'm hoping to run 19 miles next week. Reminder to me: Too much stress doing weight circuit training in the early morning and then after I awake jump into a Long Run. Best to save the weight training during a Recovery Run day or a General Aerobic Run day.
Thursday, July 19, 2007
Nice and Easy Run!
Daily Quote: "Know your limits and stay within them. Do what you think you can cope with." --Arthur Lydiard
I am so very tired, yesterday's double has wiped me out! Needless to say, the vigorous Tempo Run contributed to my fatigue. My body is close to its limits, hopefully I'll adapt quickly and continue to make gains. Next week I won't add another double, but will continue running a double on Wednesday and will increase the mileage by just one mile for a total of four miles.
Today is a Recovery Run
7 miles. Time, 1:08. 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: 2.9 - 2.1 grades. My left ankle is slightly sore from yesterday, but overall the body is holding up well. I have a Long Run scheduled for tomorrow, which I might postpone until Saturday depending how my body feels as today I'm totally exhausted...wish I didn't have to work today!
I am so very tired, yesterday's double has wiped me out! Needless to say, the vigorous Tempo Run contributed to my fatigue. My body is close to its limits, hopefully I'll adapt quickly and continue to make gains. Next week I won't add another double, but will continue running a double on Wednesday and will increase the mileage by just one mile for a total of four miles.
Today is a Recovery Run
7 miles. Time, 1:08. 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: 2.9 - 2.1 grades. My left ankle is slightly sore from yesterday, but overall the body is holding up well. I have a Long Run scheduled for tomorrow, which I might postpone until Saturday depending how my body feels as today I'm totally exhausted...wish I didn't have to work today!
Wednesday, July 18, 2007
A Struggle
Daily Quote: "For marathoners, the basic guideline is to not do double workouts until you've maximized the amount you're running in single workouts. If you're preparing for a marathon and are running less than 75 miles a week, then you shouldn't regularly be running doubles." --Pete Pfitzinger
Early AM (before bedtime) My first easy double run for the year.
3 miles. Time, 29 minutes. Overall pace: 9:40 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: 2.9 - 2.5 grades. A real struggle motivating myself to reach the gym immediately after work, I kept telling myself, it's only 3 miles, JUST 3 miles and I can go to bed.
Later AM (after 7 hours of sleep) Tempo Run.
10 miles. Time, 1:26 minutes. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. Warm up: 2 mile @ 6.0 mph. Tempo: 6 miles at 7.8 mph (7:42 minute miles). Cool down: 2 mile @ 6.0 mph. Average heart rate: 165 bpm (85% of maximum heart rate). Cardiac Drift during tempo: 183 bpm (95% of maximum heart rate.) Legs feel like lead, tomorrow will definitely be a Recovery Run! Didn't have much time to interact on the computer today...tomorrow I'll play catch up.
Early AM (before bedtime) My first easy double run for the year.
3 miles. Time, 29 minutes. Overall pace: 9:40 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: 2.9 - 2.5 grades. A real struggle motivating myself to reach the gym immediately after work, I kept telling myself, it's only 3 miles, JUST 3 miles and I can go to bed.
Later AM (after 7 hours of sleep) Tempo Run.
10 miles. Time, 1:26 minutes. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. Warm up: 2 mile @ 6.0 mph. Tempo: 6 miles at 7.8 mph (7:42 minute miles). Cool down: 2 mile @ 6.0 mph. Average heart rate: 165 bpm (85% of maximum heart rate). Cardiac Drift during tempo: 183 bpm (95% of maximum heart rate.) Legs feel like lead, tomorrow will definitely be a Recovery Run! Didn't have much time to interact on the computer today...tomorrow I'll play catch up.
Tuesday, July 17, 2007
Doubles?
Daily Quote: ""Successful training is intelligent training. Intelligent training is knowing the ‘why’ of an exercise, as well as the ‘what’ and ‘how’. --Arthur Lydiard
I'm now getting over 75 weekly mileage and need to add "doubles" if I wish to increase more mileage safely. After work today, (or early tomorrow morning at 2:00 a.m., depending on perspective as I work 2:00 p.m. - 2:00 a.m.) I'll attempt to do a double, when I try to run twice in a day. I'm considering just three miles to start as to slowly acclimate the stress into my weekly routine. I will begin with adding just one double this week and will see how I feel before adding another double next week. I'll be doing "doubles" during the days when I'm not lifting weights in the early morning hours. My main concern is that "doubles" might cut into my time for sleep, if so, I will return to single workouts per day.
This morning is a Recovery Run.
7 miles. Time, 1:08. 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'm now getting over 75 weekly mileage and need to add "doubles" if I wish to increase more mileage safely. After work today, (or early tomorrow morning at 2:00 a.m., depending on perspective as I work 2:00 p.m. - 2:00 a.m.) I'll attempt to do a double, when I try to run twice in a day. I'm considering just three miles to start as to slowly acclimate the stress into my weekly routine. I will begin with adding just one double this week and will see how I feel before adding another double next week. I'll be doing "doubles" during the days when I'm not lifting weights in the early morning hours. My main concern is that "doubles" might cut into my time for sleep, if so, I will return to single workouts per day.
This morning is a Recovery Run.
7 miles. Time, 1:08. 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.
Monday, July 16, 2007
5th Annual Police & Fire Dept 10K???
Daily Quote: "It was 194 degrees in Las Vegas today. All over town, women have been forced to take off their clothes and rub their bodies against cold metal poles just to survive." -- Jimmy Kimmel
I was browsing the Las Vegas Track Club site and noticed that Saturday, August 18, 2007 is the 5th Annual Police & Fire Dept 10k, 5k and 1 mile runs, which will be at the Las Vegas Outlet Mall. The temperature at the end of August during the early morning hours would be approximately mid 80's, a little too hot for a race, but tempting nevertheless...I may just race that 10k race!
Early AM: Warm up with 10 minutes on the stationary bicycle. Full body weight circuit training, increased weights by five pounds on all weight stations! Cool down, 10 minutes on elliptical. I'm gradually getting stronger!
Later AM: Today is a Medium 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: 150 bpm. Cardiac Drift: 159 bpm. Pretty tired, slept only six hours last night, couldn't get comfortable. After my run took a 30 minute nap. Eventually I'm going to need to run "doubles" (run twice a day) if I wish to increase my weekly mileage any further.
I was browsing the Las Vegas Track Club site and noticed that Saturday, August 18, 2007 is the 5th Annual Police & Fire Dept 10k, 5k and 1 mile runs, which will be at the Las Vegas Outlet Mall. The temperature at the end of August during the early morning hours would be approximately mid 80's, a little too hot for a race, but tempting nevertheless...I may just race that 10k race!
Early AM: Warm up with 10 minutes on the stationary bicycle. Full body weight circuit training, increased weights by five pounds on all weight stations! Cool down, 10 minutes on elliptical. I'm gradually getting stronger!
Later AM: Today is a Medium 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: 150 bpm. Cardiac Drift: 159 bpm. Pretty tired, slept only six hours last night, couldn't get comfortable. After my run took a 30 minute nap. Eventually I'm going to need to run "doubles" (run twice a day) if I wish to increase my weekly mileage any further.
Sunday, July 15, 2007
Retired ASICS Kayano
Daily Quote: “The bottom line is that running and cycling are healthy and, over all, good for the heart,” Dr. Newby said. With proper care, he said, outdoor exercise does not have to be harmful — and, done en masse, could even ease air pollution. --NY TIMES article about air pollution being bad for lungs and heart.
Retired my "ASICS Kayano" running shoes, which served me well for 520 miles...the shoes were a great deal when I bought them at Ross Dress For Less, $19.99!! I now have to purchase another pair of shoes soon to rotate with my "Brooks Adrenaline GTS 6" runnings shoes that currently have 238 miles on them.
Today is a General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 147 bpm (76% of MHR). Cardiac Drift: 156 bpm (83% of MHR). Gym was warmer than usual, about 77 degrees. Need to bring more fluids when I run, small 16.9 ounces bottle wasn't enough for 10 miles as I became quite thirsty and a little dehydrated.
Retired my "ASICS Kayano" running shoes, which served me well for 520 miles...the shoes were a great deal when I bought them at Ross Dress For Less, $19.99!! I now have to purchase another pair of shoes soon to rotate with my "Brooks Adrenaline GTS 6" runnings shoes that currently have 238 miles on them.
Today is a General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 147 bpm (76% of MHR). Cardiac Drift: 156 bpm (83% of MHR). Gym was warmer than usual, about 77 degrees. Need to bring more fluids when I run, small 16.9 ounces bottle wasn't enough for 10 miles as I became quite thirsty and a little dehydrated.
Saturday, July 14, 2007
SUMMARY: WEEK 28
Daily Quote: ""Long even-paced running at strong speed increases strength and endurance, even when it is continued close to the point of collapse." --Arthur Lydiard.
Today is a much needed Recovery Run.
7 miles. Time, 1:08. 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.
SUMMARY FOR WEEK OF JULY 8-14, 2007
Finished first week of 4 week running block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Ran a total of 73 miles and continued to run seven days a week, this is the most weekly mileage I've ran this year!! Since I was on vacation in New York for the first half of the week I ran on the roads, with the rest of the week being ran on the treadmill.
I was unable to maintain weight circuit training during my vacation and only done weights early Friday morning. I did do daily flip-flops (10 crunches, flip over to doing 10 pushups, flop back to 10 crunches and repeated sequence until exhaustion, usually about 4 sets) when I was in New York.
I did gain four pounds during my vacation, I'm now 176 pounds on a six foot frame. No worries, as I'll undoubtedly lose weight during the next three weeks of ever increasing mileage.
My sleep has been very erratic due to vacation and getting adjusted to a new time zone and irregular sleeping hours. My body definitely felt out of sync during the middle of the week from jet lag! I also didn't check my morning heart rates this week, but will return to monitoring my resting heart rates next week.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles (roads).
Monday: Medium Long Run, 13 miles (roads).
Tuesday: Recovery Run, 7 miles (roads).
Wednesday: Tempo Run, 10 miles (roads).
Thursday: General Aerobic Run, 9 miles (treadmill).
Friday: Long Run, 17 miles (treadmill).
Saturday: Recovery Run, 7 miles (treadmill).
Total Mileage: 73 miles.
Today is a much needed Recovery Run.
7 miles. Time, 1:08. 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.
SUMMARY FOR WEEK OF JULY 8-14, 2007
Finished first week of 4 week running block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Ran a total of 73 miles and continued to run seven days a week, this is the most weekly mileage I've ran this year!! Since I was on vacation in New York for the first half of the week I ran on the roads, with the rest of the week being ran on the treadmill.
I was unable to maintain weight circuit training during my vacation and only done weights early Friday morning. I did do daily flip-flops (10 crunches, flip over to doing 10 pushups, flop back to 10 crunches and repeated sequence until exhaustion, usually about 4 sets) when I was in New York.
I did gain four pounds during my vacation, I'm now 176 pounds on a six foot frame. No worries, as I'll undoubtedly lose weight during the next three weeks of ever increasing mileage.
My sleep has been very erratic due to vacation and getting adjusted to a new time zone and irregular sleeping hours. My body definitely felt out of sync during the middle of the week from jet lag! I also didn't check my morning heart rates this week, but will return to monitoring my resting heart rates next week.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 10 miles (roads).
Monday: Medium Long Run, 13 miles (roads).
Tuesday: Recovery Run, 7 miles (roads).
Wednesday: Tempo Run, 10 miles (roads).
Thursday: General Aerobic Run, 9 miles (treadmill).
Friday: Long Run, 17 miles (treadmill).
Saturday: Recovery Run, 7 miles (treadmill).
Total Mileage: 73 miles.
Friday, July 13, 2007
17 Miler!
Daily Quote: "Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" -- Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner
Early AM: Warm up with 10 minutes on stationary cycle. Weight Circuit Training, 1 set, 10 reps of each exercise. Cool down with 10 minutes on elliptical machine. Surprisingly, with the exception of the shoulder press, I was able to do the same weights as I had done two weeks prior to vacation. The shoulder press was a bit difficult and had to reset the machine five pounds lighter.
My headache is gone and have recovered from jet lag. Therefore decided I would do my Long Run today.
17 miles. Time, 2:35. 9:08 minute miles. Life Fitness Treadmill set at a 1% Grade, 6.6 mph. Average heart rate: 148 bpm. Cardiac drift: 158 bpm.
This is my longest run of the year! My transition back to the treadmill went easily, no aches nor pain. I'm very happy with my progress this week, but I'm extremely tired and look forward to an easy Recovery Run tomorrow.
Early AM: Warm up with 10 minutes on stationary cycle. Weight Circuit Training, 1 set, 10 reps of each exercise. Cool down with 10 minutes on elliptical machine. Surprisingly, with the exception of the shoulder press, I was able to do the same weights as I had done two weeks prior to vacation. The shoulder press was a bit difficult and had to reset the machine five pounds lighter.
My headache is gone and have recovered from jet lag. Therefore decided I would do my Long Run today.
17 miles. Time, 2:35. 9:08 minute miles. Life Fitness Treadmill set at a 1% Grade, 6.6 mph. Average heart rate: 148 bpm. Cardiac drift: 158 bpm.
This is my longest run of the year! My transition back to the treadmill went easily, no aches nor pain. I'm very happy with my progress this week, but I'm extremely tired and look forward to an easy Recovery Run tomorrow.
Thursday, July 12, 2007
Returned from Vacation
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 have returned from my vacation! I now need a vacation from my vacation, but will have to wait until next April when I'll be taking off a week for the 2008 Boston Marathon! My wife is already preparing our Boston trip through "Marathon Tours & Travel."
The weather in Central New York was great until the last couple of days when it became hot and humid, I can't really complain as we missed a record breaking heat wave in Las Vegas!
I barely managed my fitness during my vacation and gained four pounds due from eating at many fine restaurants. Oh well, last year my vacation was in August and had less time to train for the New Las Vegas Marathon, but still managed to set a personal record...this year I'll have two extra months to get myself into fighting trim as I'm striving to set another marathon PR!!
Was very nice to run on the roads for two weeks and I'm now back on the treadmill until September. The following is my mileage for the last two weeks:
WEEK 26, June 24 - 30, 2007. Total mileage: 66 miles
WEEK 27, July 1 -7, 2007. Total mileage 41 miles.
This week will be the first week of my 4-week training block, I'll be running a long run either tomorrow or Saturday. My body adjusted well to running on the roads, now I need to finish this week strongly on the treadmill.
Today is a General Aerobic Run.
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: 144 bpm (75% of MHR). Cardiac Drift: 155 bpm (82% of MHR). My body feels like it has never left the treadmill the last two weeks, no aches nor pain. I do have a slight headache, probably due from jet lag, but didn't cause any problems with today's running.
I have returned from my vacation! I now need a vacation from my vacation, but will have to wait until next April when I'll be taking off a week for the 2008 Boston Marathon! My wife is already preparing our Boston trip through "Marathon Tours & Travel."
The weather in Central New York was great until the last couple of days when it became hot and humid, I can't really complain as we missed a record breaking heat wave in Las Vegas!
I barely managed my fitness during my vacation and gained four pounds due from eating at many fine restaurants. Oh well, last year my vacation was in August and had less time to train for the New Las Vegas Marathon, but still managed to set a personal record...this year I'll have two extra months to get myself into fighting trim as I'm striving to set another marathon PR!!
Was very nice to run on the roads for two weeks and I'm now back on the treadmill until September. The following is my mileage for the last two weeks:
WEEK 26, June 24 - 30, 2007. Total mileage: 66 miles
WEEK 27, July 1 -7, 2007. Total mileage 41 miles.
This week will be the first week of my 4-week training block, I'll be running a long run either tomorrow or Saturday. My body adjusted well to running on the roads, now I need to finish this week strongly on the treadmill.
Today is a General Aerobic Run.
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: 144 bpm (75% of MHR). Cardiac Drift: 155 bpm (82% of MHR). My body feels like it has never left the treadmill the last two weeks, no aches nor pain. I do have a slight headache, probably due from jet lag, but didn't cause any problems with today's running.
Subscribe to:
Posts (Atom)
