Daily Quote: "Dream barriers look very high until someone climbs them. Then they are not barriers anymore." --Lasse Viren, Four-Time Olympic Gold-Medal Winner.
This morning my front, upper legs are very sore and have decided to give my body "RICE" (RICE is an acronym for Rest, Ice, Compression, and Elevation), I'll be also taking ibruprofen every three hours. Undoubtedly my legs are still sore from yesterday's Long Run, which I attributed to the following three reasons:
(1) First Long Run Outside: My previous long runs this spring was on the treadmill that's relatively cushioned and flat. It's obvious my legs are not accustomed to the harder asphalt.
(2) Wind Gusts: The wind gusts were strong, 35 mph, which also contributed to my legs being sore as my feet were landing all over the place as I strive to stay upright.
(3) Speed: My speed for the long run is faster than I'm accustomed in marathon training, in fact, the 6.8 mph pace was my marathon racing speed two years ago!
My running shoes were not a factor as they only have 188 miles on them. Should make a side note that the "FIRST" Training Program (running only three quality runs per week) does make my running shoes last longer, normally I would need to purchase new shoes by now.
Rather than cross-train I'll just take a Rest Day so my legs can recover before tomorrow's vigorous interval session; IF I'm still sore tomorrow, I'll do a lighter cross-training session.
Thursday, January 31, 2008
Wednesday, January 30, 2008
Windy Long Run
Daily Quote: "The gun goes off and everything changes...the world changes...and nothing else really matters." -- Patti Sue Plumer, U.S. Olympian.
Decided this week my Long Run will be outside for a change, of course the day I run outside we get strong winds of 20-25 mph, with gusts up to 35 mph! Partly cloudy, with the temperature at the start being 37 degrees ending in 44 degrees.
Long Run. 18 miles, Time 2:44, Pace 9:09 minute miles. Out and back from home to Martin Luther King, which mostly traverses the "Las Vegas Marathon" route. Average heart rate: 149 bpm. Cardicac Drift: 170 bpm. Note: maximum heart rate is 190 bpm.
I set my Garmin "Forerunner 305" Virtual Training partner (nickname: "Garfield") for a 9:08 minute pace as scheduled in the book, "Runner's World, Run Less, Run Faster." The first half of my run went well as the wind was at my back and at the trunaround I was a comfortable four minutes ahead of Garfield. The last half was a struggle, I managed to stay ahead of Garfield until the 15th mile, then he gradually passed me, I fought back and the last three miles we traded the lead several times, but eventually he beat me by a measly one minute. Next week's 20 miler I'll teach Garfield a lesson!!
Decided this week my Long Run will be outside for a change, of course the day I run outside we get strong winds of 20-25 mph, with gusts up to 35 mph! Partly cloudy, with the temperature at the start being 37 degrees ending in 44 degrees.
Long Run. 18 miles, Time 2:44, Pace 9:09 minute miles. Out and back from home to Martin Luther King, which mostly traverses the "Las Vegas Marathon" route. Average heart rate: 149 bpm. Cardicac Drift: 170 bpm. Note: maximum heart rate is 190 bpm.
I set my Garmin "Forerunner 305" Virtual Training partner (nickname: "Garfield") for a 9:08 minute pace as scheduled in the book, "Runner's World, Run Less, Run Faster." The first half of my run went well as the wind was at my back and at the trunaround I was a comfortable four minutes ahead of Garfield. The last half was a struggle, I managed to stay ahead of Garfield until the 15th mile, then he gradually passed me, I fought back and the last three miles we traded the lead several times, but eventually he beat me by a measly one minute. Next week's 20 miler I'll teach Garfield a lesson!!
Tuesday, January 29, 2008
Ready-or-not-here-I-come!
Daily Quote: "Heartbreak Hill felt like a lovely summer day ... and then you get hit over the head with a hammer." --Will Ferrell, actor.
Last year I gave my supervisor my vacation time off request for the week of the Boston Marathon in April...yesterday my vacation request has been approved!!! We now have plane tickets (Jet Blue), our hotel (The Westin) and the time off! Boston, ready-or-not-here-I-come!
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. I really enjoyed the ten minutes of rowing, which can be quite vigorous, dreaming about owning my own Concept 2 rower someday.
Later Morning, after sleeping eight hours, 12:00 p.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down. Tough workout, but not so vigorous as to affect my Long Run tomorrow.
Last year I gave my supervisor my vacation time off request for the week of the Boston Marathon in April...yesterday my vacation request has been approved!!! We now have plane tickets (Jet Blue), our hotel (The Westin) and the time off! Boston, ready-or-not-here-I-come!
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. I really enjoyed the ten minutes of rowing, which can be quite vigorous, dreaming about owning my own Concept 2 rower someday.
Later Morning, after sleeping eight hours, 12:00 p.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down. Tough workout, but not so vigorous as to affect my Long Run tomorrow.
Monday, January 28, 2008
12 Weeks Until Boston
Daily Quote: "Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made." --Patti Sue Plumer, U.S. Olympian.
Contrary to the above quote, my decision for a Tempo Run rather than a Long Run hadn't been made until I awoke. My body was still a bit tired from a busy weekend for running long, but a fast tempo run might be my cup of tea.
Tempo Run. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute miles). Tempo: 3 miles @ 7.9 mph (7:36 minute miles). Cool-down: 1 mile @ 6.0 mph. Average heart rate: 160 bpm. Cardiac Drift: 183 bpm. (Note: my maximum heart rate is 190 bpm) My heart rate was a little high for a threshold run, and the last 1/2 mile was very tough with plenty negative thoughts of stopping peppering the run...I felt a sense of tremendous achievement once I finished, that I did a job well done. I wore my heavier stability shoes, "New Balance 845," and believe my heart rate would have been lower with my lighter racing shoes, "ASICS DS Gel Trainers."
12 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 21-27, 2008
Finished fourth week of Boston Marathon Training and ran a total of 32 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and happy to report that I've continued the workouts exactly as written! Last week I did my first 20 miler for the spring season and felt strong and confident.
I'm 176 pounds on a six foot frame and haven't gained nor lost any weight last week...I've hit a weight plateau where my body feels very comfortable at its current weight. I'm going to have to slash more calories...I tend to pig out on the weekends, therefore this coming weekend I'll be more disciplined with my diet.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps and shoulders rather than the usual machine workouts, I still use machines for the other muscle groupings. Next week I'll experiment using free weights for the chest press. I may need a trainer to show me how to properly lift free weights, especially for the chest press, which I'm a little intimidated.
I slept well last week with the exception of Saturday night when I stayed up to late playing on the computer and getting up early as to watch my first live Pro Bowling Tournament, managed five hours of sleep that night. Otherwise I've slept at least eight hours every night. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, weight circuits and stationary cycling.
Wednesday: Long Run, 20 miles.
Thursday: Cross-training, weight circuits and stationary cycling.
Friday: Intervals, 5x1000 meters, 6 miles.
Saturday: Rest Day.
Sunday: Cross-training, weight circuits and stationary cycling.
Total Mileage: 32 miles.
Contrary to the above quote, my decision for a Tempo Run rather than a Long Run hadn't been made until I awoke. My body was still a bit tired from a busy weekend for running long, but a fast tempo run might be my cup of tea.
Tempo Run. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute miles). Tempo: 3 miles @ 7.9 mph (7:36 minute miles). Cool-down: 1 mile @ 6.0 mph. Average heart rate: 160 bpm. Cardiac Drift: 183 bpm. (Note: my maximum heart rate is 190 bpm) My heart rate was a little high for a threshold run, and the last 1/2 mile was very tough with plenty negative thoughts of stopping peppering the run...I felt a sense of tremendous achievement once I finished, that I did a job well done. I wore my heavier stability shoes, "New Balance 845," and believe my heart rate would have been lower with my lighter racing shoes, "ASICS DS Gel Trainers."
12 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 21-27, 2008
Finished fourth week of Boston Marathon Training and ran a total of 32 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and happy to report that I've continued the workouts exactly as written! Last week I did my first 20 miler for the spring season and felt strong and confident.
I'm 176 pounds on a six foot frame and haven't gained nor lost any weight last week...I've hit a weight plateau where my body feels very comfortable at its current weight. I'm going to have to slash more calories...I tend to pig out on the weekends, therefore this coming weekend I'll be more disciplined with my diet.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps and shoulders rather than the usual machine workouts, I still use machines for the other muscle groupings. Next week I'll experiment using free weights for the chest press. I may need a trainer to show me how to properly lift free weights, especially for the chest press, which I'm a little intimidated.
I slept well last week with the exception of Saturday night when I stayed up to late playing on the computer and getting up early as to watch my first live Pro Bowling Tournament, managed five hours of sleep that night. Otherwise I've slept at least eight hours every night. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, weight circuits and stationary cycling.
Wednesday: Long Run, 20 miles.
Thursday: Cross-training, weight circuits and stationary cycling.
Friday: Intervals, 5x1000 meters, 6 miles.
Saturday: Rest Day.
Sunday: Cross-training, weight circuits and stationary cycling.
Total Mileage: 32 miles.
Sunday, January 27, 2008
Busy Sunday
Busy Sunday!
Daily Quote: "Our society today has become so quick-fix oriented that nobody wants to work over a long period of time for one goal." --Terry Stanley, Winner of Two Presque Isle Marathons, 28 YEARS APART.
Yesterday was a Rest Day from training, we went to Glenn and Tanya's birthday party at the Sunset Bowling Lanes where we had a bowling birthday party. I had a high game of 199!!
We awoke early this morning, 6:00 a.m., as to pick up our PBA Tour Tournament of Champions tickets at the Red Rock Bowling Lanes will-call window. What a tournament roller coaster ride! The last match was something else, we watched the matchup of Chris Barnes and Michael Haugen Jr. where Chris had a huge lead, but when his ninth-frame spare attempt to pick up a sole 10-pin fell into the right channel -- perhaps six inches from its target -- Michael Haugen Jr. couldn't wait to step onto the approach. Barnes' gaffe helped Haugen, a right-hander, rally from a 52-pin deficit in the final four frames to beat Barnes, 215-214!!
We came home for a nap, and as my wife slept, I rushed for the gym.
12:00 p.m. 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weights primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I used barbells for my shoulders again today, and increased the weight by another five pounds!
Immediately after my weight circuit training I jumped into my cardio Cross-Training Workout #1, Mode #1. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. Today's cycling wasn't too strenuous and I should be strong for tomorrow's tempo run.
I was able to arrive home in time to take a quick 30 minute nap and then we left for the Gold Coast Bowling Lanes as to play our match in the Bishop Gorman League. We won three out of four!! Our teammate, Mary, has a new bowling ball and it hooks marvelously...she was the key to winning this match.
Quite the exhausting day! Next week we're planning on a more restful weekend.
Daily Quote: "Our society today has become so quick-fix oriented that nobody wants to work over a long period of time for one goal." --Terry Stanley, Winner of Two Presque Isle Marathons, 28 YEARS APART.
Yesterday was a Rest Day from training, we went to Glenn and Tanya's birthday party at the Sunset Bowling Lanes where we had a bowling birthday party. I had a high game of 199!!
We awoke early this morning, 6:00 a.m., as to pick up our PBA Tour Tournament of Champions tickets at the Red Rock Bowling Lanes will-call window. What a tournament roller coaster ride! The last match was something else, we watched the matchup of Chris Barnes and Michael Haugen Jr. where Chris had a huge lead, but when his ninth-frame spare attempt to pick up a sole 10-pin fell into the right channel -- perhaps six inches from its target -- Michael Haugen Jr. couldn't wait to step onto the approach. Barnes' gaffe helped Haugen, a right-hander, rally from a 52-pin deficit in the final four frames to beat Barnes, 215-214!!
We came home for a nap, and as my wife slept, I rushed for the gym.
12:00 p.m. 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weights primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I used barbells for my shoulders again today, and increased the weight by another five pounds!
Immediately after my weight circuit training I jumped into my cardio Cross-Training Workout #1, Mode #1. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. Today's cycling wasn't too strenuous and I should be strong for tomorrow's tempo run.
I was able to arrive home in time to take a quick 30 minute nap and then we left for the Gold Coast Bowling Lanes as to play our match in the Bishop Gorman League. We won three out of four!! Our teammate, Mary, has a new bowling ball and it hooks marvelously...she was the key to winning this match.
Quite the exhausting day! Next week we're planning on a more restful weekend.
Friday, January 25, 2008
5 x 1000 meters
Daily Quote: "Our running shoes are really erasers. Every step erases a memory of a past failure. Every mile brings us closer to a clean slate." --John "The Penguin" Bingham, Runner's World Columnist
Today is intervals, which is my toughest form of workout:
9:45 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute miles). Intervals: 5 x 1000m @ 8.3 mph (7:14 minute miles). Jog intervals: 400m @ 6.0 mph. Cool-down: 1 mile @ 6.0 mph. Cardiac drift during the last interval was very high, 187 bpm! Note: my maximum heart rate is 190 bpm. During the fifth interval I was having problems with my running form, I was tensing up my arms and shoulders and could hear my feet slapping loudly on the treadmill's belt. I need to stay relaxed and loose in every repeat next week. I felt very tired and weak as I immediately left for work and am thankful today is FRIDAY!!
Today is intervals, which is my toughest form of workout:
9:45 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute miles). Intervals: 5 x 1000m @ 8.3 mph (7:14 minute miles). Jog intervals: 400m @ 6.0 mph. Cool-down: 1 mile @ 6.0 mph. Cardiac drift during the last interval was very high, 187 bpm! Note: my maximum heart rate is 190 bpm. During the fifth interval I was having problems with my running form, I was tensing up my arms and shoulders and could hear my feet slapping loudly on the treadmill's belt. I need to stay relaxed and loose in every repeat next week. I felt very tired and weak as I immediately left for work and am thankful today is FRIDAY!!
Thursday, January 24, 2008
PBA Tournament of Champions
Daily Quote: "Each one of us has a fire in our heart for something. It's our goal in life to find it and to keep it lit." --Mary Lou Retton, 1984 Olympic Gold-Medal Winner for Women's Gymnastics
My wife, Suzie, has surprised me and bought tickets to watch "PBA Tournament of Champions" at the Red Rock Bowling Lanes on Sunday, January 27th. This will be our first time watching a live bowling championship!! This event will also be televised LIVE on ESPN, 12:30 pm EST.
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. Increased weights on chest machine by five pounds.
Later Morning, after sleeping seven hours, 11:00 a.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down.
So far so good, I've stayed true to my workouts even though today I would have enjoyed playing "hooky" and study chess throughout the day before work.
My wife, Suzie, has surprised me and bought tickets to watch "PBA Tournament of Champions" at the Red Rock Bowling Lanes on Sunday, January 27th. This will be our first time watching a live bowling championship!! This event will also be televised LIVE on ESPN, 12:30 pm EST.
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. Increased weights on chest machine by five pounds.
Later Morning, after sleeping seven hours, 11:00 a.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down.
So far so good, I've stayed true to my workouts even though today I would have enjoyed playing "hooky" and study chess throughout the day before work.
Wednesday, January 23, 2008
"FIRST" 20-miler for Boston
Daily Quote: "There are no shortcuts to any place worth going." --Beverly Sills.
Today's "FIRST" Training Program's 13 Weeks until Boston Marathon schedule, calls for a 20 miler at 9:23 minute miles. Unfortunately the closest setting to 9:23 I can get on a treadmill is 9:22 (6.4 mph) minute miles, but running just one second faster per mile shouldn't be a problem.
9:30 a.m. Life Fitness Treadmill set at 1% grade. Total Time: 3:07. All 20 miles at 6.4 mph (9:22 minute miles).
Average heart rate: 158 bpm. Cardiac Drift: 169 bpm. Drank a 32 ounce bottle of Gatorade during the run. Gym was quite warm at 76 degrees, which undoubtedly affected my cardiac drift. Small blister on left foot's small toe; I believe was due to sock getting slightly bunched up, otherwise no aches nor pain during or after the run.
Tough run, but not because of the effort, only because the treadmill is becoming so very boring and I had to fight negative thoughts of quitting. I prefer running indoors because it's a safer option than running outside, I don't need to stop at busy intersections and I can easily stay on projected pace easier. Nevertheless, next week calls for an 18 mile run and I'll be running outside as to break the monotony, the temperature will be much cooler, and it'll closely simulate running on the roads in Boston.
This 20 mile run is the first of FIVE planned 20 milers. The book, "Runner's World, Run Less, Run Faster," has the rest of my training's long runs progress as follows: 18, 20, 13, 18, 20, 15, 20, 15, 20, 13, 10, and Marathon Day!
It's going to be tough working 12-hours tonight driving my cab, but at least I'll be off my feet, I'll just be very tired. The "World of Concrete" is a bust, wasn't near the 80,000 conventioneers, I doubt if we had 20,000 of them...the slow economy is affecting Las Vegas convention business.
Today's "FIRST" Training Program's 13 Weeks until Boston Marathon schedule, calls for a 20 miler at 9:23 minute miles. Unfortunately the closest setting to 9:23 I can get on a treadmill is 9:22 (6.4 mph) minute miles, but running just one second faster per mile shouldn't be a problem.
9:30 a.m. Life Fitness Treadmill set at 1% grade. Total Time: 3:07. All 20 miles at 6.4 mph (9:22 minute miles).
Average heart rate: 158 bpm. Cardiac Drift: 169 bpm. Drank a 32 ounce bottle of Gatorade during the run. Gym was quite warm at 76 degrees, which undoubtedly affected my cardiac drift. Small blister on left foot's small toe; I believe was due to sock getting slightly bunched up, otherwise no aches nor pain during or after the run.
Tough run, but not because of the effort, only because the treadmill is becoming so very boring and I had to fight negative thoughts of quitting. I prefer running indoors because it's a safer option than running outside, I don't need to stop at busy intersections and I can easily stay on projected pace easier. Nevertheless, next week calls for an 18 mile run and I'll be running outside as to break the monotony, the temperature will be much cooler, and it'll closely simulate running on the roads in Boston.
This 20 mile run is the first of FIVE planned 20 milers. The book, "Runner's World, Run Less, Run Faster," has the rest of my training's long runs progress as follows: 18, 20, 13, 18, 20, 15, 20, 15, 20, 13, 10, and Marathon Day!
It's going to be tough working 12-hours tonight driving my cab, but at least I'll be off my feet, I'll just be very tired. The "World of Concrete" is a bust, wasn't near the 80,000 conventioneers, I doubt if we had 20,000 of them...the slow economy is affecting Las Vegas convention business.
Tuesday, January 22, 2008
World of Concrete
Daily Quote: "Write your goal down and post it on your refrigerator or bathroom mirror or in a drawer at work. Whenever you see the piece of paper, it will help you refocus." --Deena Kastor, 2004 Olympic Marathoner
Today is the first day of the "World of Concrete Exposition" with expected attendance of 80,000 conventioneers. It'll be tough this week to squeeze in enough sleep between my marathon training and working long, stressful hours as a cab driver; I'll strive to do my best. Tomorrow is going to be tough as I plan on running my first 20 miler for the spring season.
Today is a combination of weight circuit training and a cardio workout of upright stationary cycling as scheduled in the book, "Runner's World, Run Less, Run Faster."
9:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weight primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I used barbells for my shoulders again today, and increased the weight by five pounds! I'm definitely getting stronger as I couldn't lift this amount of weight two weeks ago.
Cross-Training Workout #1, Mode #1. 9:30 a.m. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. Today's cycling wasn't too strenuous and I should be strong for tomorrow's 20 miler.
Stopped at Border's Books on the way to work and bought the book "King's Gambit," A Son, A Father, and the World's Most Dangerous Game," by Paul Hoffman. Read the good book review at "chess.about.com" and with the danger of getting addicted to chess again decided to read the book.
Today is the first day of the "World of Concrete Exposition" with expected attendance of 80,000 conventioneers. It'll be tough this week to squeeze in enough sleep between my marathon training and working long, stressful hours as a cab driver; I'll strive to do my best. Tomorrow is going to be tough as I plan on running my first 20 miler for the spring season.
Today is a combination of weight circuit training and a cardio workout of upright stationary cycling as scheduled in the book, "Runner's World, Run Less, Run Faster."
9:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weight primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I used barbells for my shoulders again today, and increased the weight by five pounds! I'm definitely getting stronger as I couldn't lift this amount of weight two weeks ago.
Cross-Training Workout #1, Mode #1. 9:30 a.m. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. Today's cycling wasn't too strenuous and I should be strong for tomorrow's 20 miler.
Stopped at Border's Books on the way to work and bought the book "King's Gambit," A Son, A Father, and the World's Most Dangerous Game," by Paul Hoffman. Read the good book review at "chess.about.com" and with the danger of getting addicted to chess again decided to read the book.
Monday, January 21, 2008
13 Weeks Until Boston
Daily Quote: "Any runner who denies having fears, nerves, or some kind of disposition is a bad athlete or a liar." --Gordon Pirie, 1956 Olympic Bronze-Medal Winner for Men's 5000 Meters.
Today is a Tempo Run as scheduled in the book, "Runner's World, Run Less, Run Faster," for a 3:40 marathon result, pg 235:
6:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up, 1 mile @ 6.0 mph (10 minute mile). Tempo: 4 miles @ 7.7 mph (7:48 minute miles.) Cool-down: 1 mile @ 6.0 mph. Average heart rate: 167 bpm. Cardiac Drift: 185 bpm! Note: my maximum heart rate is 190 bpm.
Today's workout was very tough for several reasons, I had to run earlier than normal as our team "One Wonders" would be bowling at the Orleans Hotel & Casino bowling lanes later in the morning. (My team members had today off from work due to it being Martin Luther King Day, unfortunately I had to work.) The gym was unusually warm, I found the thermostat set a 77 degrees, and was already sweating profusely during my warm-up! Therefore, during the end of my tempo run my heart rate had soared to 185 bpm, which is above my goal for a threshold workout. I also didn't eat breakfast before the run, just didn't feel hungry so early. I was able to survive the run and now look forward to tomorrow's cross-training.
13 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 14-20, 2008
Finished third week of Boston Marathon Training and ran a total of 29 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and happy to report that I've ran the workouts exactly as written! This FIRST Training Program is challenging, yet the workouts are so varied that I'm not bored or exhausted from the training, whether or not I'm successful in Boston as the saying goes..."the proof is in the pudding."
I lost one pound and now 176 pounds on a six foot frame. I'll continue eating 500 calories less per day. I hope to lose another 1-2 pounds this week.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps and shoulders rather than the usual machine workouts, I still use machines for the other muscle groupings. Thankfully, I'm not bulking up, and I'm getting noticeably tighter and stronger.
I slept well again last week and every night slept at least eight hours; this may be due to the cab business being so slow with no conventions and I'm not under the usual amount of stress. Also, the cut-back in mileage definitely helps me with more time to sleep. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Monday: Tempo Run, 7 miles.
Tuesday: Cross-training, weight circuits and stationary cycling.
Wednesday: Long Run. 17 miles.
Thursday: Cross-training, weight circuits and stationary cycling.
Friday: Intervals, 5 miles.
Saturday: Rest Day.
Sunday: Cross-training, weight circuits, rowing and stationary cycling.
Total weekly mileage: 29 miles.
Today is a Tempo Run as scheduled in the book, "Runner's World, Run Less, Run Faster," for a 3:40 marathon result, pg 235:
6:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up, 1 mile @ 6.0 mph (10 minute mile). Tempo: 4 miles @ 7.7 mph (7:48 minute miles.) Cool-down: 1 mile @ 6.0 mph. Average heart rate: 167 bpm. Cardiac Drift: 185 bpm! Note: my maximum heart rate is 190 bpm.
Today's workout was very tough for several reasons, I had to run earlier than normal as our team "One Wonders" would be bowling at the Orleans Hotel & Casino bowling lanes later in the morning. (My team members had today off from work due to it being Martin Luther King Day, unfortunately I had to work.) The gym was unusually warm, I found the thermostat set a 77 degrees, and was already sweating profusely during my warm-up! Therefore, during the end of my tempo run my heart rate had soared to 185 bpm, which is above my goal for a threshold workout. I also didn't eat breakfast before the run, just didn't feel hungry so early. I was able to survive the run and now look forward to tomorrow's cross-training.
13 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 14-20, 2008
Finished third week of Boston Marathon Training and ran a total of 29 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and happy to report that I've ran the workouts exactly as written! This FIRST Training Program is challenging, yet the workouts are so varied that I'm not bored or exhausted from the training, whether or not I'm successful in Boston as the saying goes..."the proof is in the pudding."
I lost one pound and now 176 pounds on a six foot frame. I'll continue eating 500 calories less per day. I hope to lose another 1-2 pounds this week.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps and shoulders rather than the usual machine workouts, I still use machines for the other muscle groupings. Thankfully, I'm not bulking up, and I'm getting noticeably tighter and stronger.
I slept well again last week and every night slept at least eight hours; this may be due to the cab business being so slow with no conventions and I'm not under the usual amount of stress. Also, the cut-back in mileage definitely helps me with more time to sleep. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Monday: Tempo Run, 7 miles.
Tuesday: Cross-training, weight circuits and stationary cycling.
Wednesday: Long Run. 17 miles.
Thursday: Cross-training, weight circuits and stationary cycling.
Friday: Intervals, 5 miles.
Saturday: Rest Day.
Sunday: Cross-training, weight circuits, rowing and stationary cycling.
Total weekly mileage: 29 miles.
Sunday, January 20, 2008
Cross-Training Workout #2, Mode 3
Daily Quote: "Continuous effort--not strength or intelligence--is the key to unlocking our potential." --Liane Cardes, Author
Yesterday was a Rest Day and Suzie and I practiced bowling at the Gold Coast Hotel & Casino's lanes. We bowled two games each and I did quite well, scoring a 163 and 175.
Today is back-to-back workouts, weight circuit training and cardio, which is upright stationary cycle.
9:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weight primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I used barbells for my shoulders again today, and my form was much better and will increase the weights next time.
I quickly followed the weight circuit training with the Cross-Training Workout #2, Mode 3, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07. This will be the first time since last year that I used the rower.
Stationary cycling and rowing (50 minutes) Workout: 5 minutes easy spinning, then alternated 5 minutes hard/fast rowing and 5 minutes easy but fast spinning (more than 100 rpm). Repeated this row bike sequence four times, and finished with 5 minutes spinning as a cooldown. It was very tough to do the rowing machine after the weight circuit training as my upper body is already significantly fatigue. Next time when I do Cross-Training Workout #2, Mode 3, it'll be on a day that I don't lift weights.
No bowling tonight on the Bishop Gorman League as the Gold Coast will be having a military bowling tournament.
Yesterday was a Rest Day and Suzie and I practiced bowling at the Gold Coast Hotel & Casino's lanes. We bowled two games each and I did quite well, scoring a 163 and 175.
Today is back-to-back workouts, weight circuit training and cardio, which is upright stationary cycle.
9:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weight primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I used barbells for my shoulders again today, and my form was much better and will increase the weights next time.
I quickly followed the weight circuit training with the Cross-Training Workout #2, Mode 3, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07. This will be the first time since last year that I used the rower.
Stationary cycling and rowing (50 minutes) Workout: 5 minutes easy spinning, then alternated 5 minutes hard/fast rowing and 5 minutes easy but fast spinning (more than 100 rpm). Repeated this row bike sequence four times, and finished with 5 minutes spinning as a cooldown. It was very tough to do the rowing machine after the weight circuit training as my upper body is already significantly fatigue. Next time when I do Cross-Training Workout #2, Mode 3, it'll be on a day that I don't lift weights.
No bowling tonight on the Bishop Gorman League as the Gold Coast will be having a military bowling tournament.
Friday, January 18, 2008
Chess Genius Bobby Fischer Dies
Daily Quote: ""Your body has to be in top condition. Your chess deteriorates as your body does. You can't separate body from mind." -- Bobby Fischer
I was shocked to read that Bobby Fischer died today from a long illness! During the 1960's I would study every Fischer game published, every commentary, every morsel of gossip, he was for me bigger than life...therefore it's still difficult for me to believe he's now dead. Bobby, may you rest in peace.
Today is an interval workout as scheduled in the book "Runner's World, Run Less, Run Faster":
10:15 a.m. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles @ 6.0 mph (10 minute miles). Intervals: 1200m @ 5:10, 1000m @ 4:16, 800m @ 3:23, 600m @ 1:39 (all with 200m recovery interval @6.0 mph. Cool-down: 1 mile @ 6.0 mph. Cardiac Drift: 180 bpm. Note: my maximum heart rate is 190 bpm. Tough workout!! I did get a small rash under my right arm, but nothing serious...otherwise no aches nor pain. I'm happy to say that I have been training the FIRST Training Program exactly!
Thursday, January 17, 2008
Cross-Training #2, Mode 2
Daily Quote: "If you go out knowing you will never give up, you'll still lose most of the time, but you'll be in the best position to kick on that rare day when everything breaks right." --Bill Bowerman, Founder of NIKE.
Today is back-to-back workouts, a weight circuit training workout and a upright stationary cycle cardio workout.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weight primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I used barbells for my shoulders today, which felt very different from the shoulder press machine, had to lighten the weight as my body wasn't accustomed to the correct form yet.
I quickly followed the weight circuit training with the Cross-Training Workout #2, Mode 2, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07. This is the first time I cycled this particular workout and it went very well!
Stationary cycling (50 minutes) Workout: 10 minutes easy spinning as a warm-up, 15 minutes moderate to hard, 5 minutes easy; 15 minutes moderate to hard, 5 minutes easy as recovery; all with cadence of about 95 to 100 rpm. If I didn't change the cycling workouts routinely the training would get boring very quickly! The television monitors don't help much as the channels are preset and can't stand to watch sports or soap operas.
My legs are still a little sore from yesterday's Long Run, but felt a hungering for running again today, but decided against running as I should give the FIRST Training Program a chance to prove itself, therefore I'm still following the book's marathon schedule to the letter!
Stopped at Border Books and bought "The China Study," which was getting raves at the Fried Quads ultra running forum site. I would like to gradually adjust my diet to more whole foods and plant based diet, this book should help me get myself motivated to start.
Today is back-to-back workouts, a weight circuit training workout and a upright stationary cycle cardio workout.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weight primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I used barbells for my shoulders today, which felt very different from the shoulder press machine, had to lighten the weight as my body wasn't accustomed to the correct form yet.
I quickly followed the weight circuit training with the Cross-Training Workout #2, Mode 2, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07. This is the first time I cycled this particular workout and it went very well!
Stationary cycling (50 minutes) Workout: 10 minutes easy spinning as a warm-up, 15 minutes moderate to hard, 5 minutes easy; 15 minutes moderate to hard, 5 minutes easy as recovery; all with cadence of about 95 to 100 rpm. If I didn't change the cycling workouts routinely the training would get boring very quickly! The television monitors don't help much as the channels are preset and can't stand to watch sports or soap operas.
My legs are still a little sore from yesterday's Long Run, but felt a hungering for running again today, but decided against running as I should give the FIRST Training Program a chance to prove itself, therefore I'm still following the book's marathon schedule to the letter!
Stopped at Border Books and bought "The China Study," which was getting raves at the Fried Quads ultra running forum site. I would like to gradually adjust my diet to more whole foods and plant based diet, this book should help me get myself motivated to start.
Wednesday, January 16, 2008
"FIRST" 17-Miler
Daily Quote: "Success is a journey, not a destination. The doing is usually more important than the outcome." --Arthur Ashe
Today's "FIRST" Training Program's 14 Weeks until Boston Marathon schedule, calls for a 17 miler at 9:08 minute miles. Unfortunately the closest setting to 9:08 I can get on a treadmill is 9:06 (6.6 mph) minute miles, but running just two seconds faster per mile shouldn't be a problem.
10:00 a.m. Life Fitness Treadmill with a 1% grade. Total time: 2 hours and 42 minutes. All 17 miles at 6.6 mph (9:06 minute miles). Average heart rate: 152 bpm. Cardiac Drift: 158 bpm. Note: my maximum heart rate is 190 bpm. My heart rate was in the zone and didn't have any aches nor pain during the run.
Today's Long Run was a little jump from last week's 15 miler...took a peek at next week's Long Run and find it'll be my first 20-miler for this spring marathon season! I'll eventually run five 20-milers before the 2008 Boston Marathon. The upcoming 20 milers will be progressively faster and should be quite a challenge, hence the vigorous cross-training that hopefully save my joints for the challenging effort.
Today's "FIRST" Training Program's 14 Weeks until Boston Marathon schedule, calls for a 17 miler at 9:08 minute miles. Unfortunately the closest setting to 9:08 I can get on a treadmill is 9:06 (6.6 mph) minute miles, but running just two seconds faster per mile shouldn't be a problem.
10:00 a.m. Life Fitness Treadmill with a 1% grade. Total time: 2 hours and 42 minutes. All 17 miles at 6.6 mph (9:06 minute miles). Average heart rate: 152 bpm. Cardiac Drift: 158 bpm. Note: my maximum heart rate is 190 bpm. My heart rate was in the zone and didn't have any aches nor pain during the run.
Today's Long Run was a little jump from last week's 15 miler...took a peek at next week's Long Run and find it'll be my first 20-miler for this spring marathon season! I'll eventually run five 20-milers before the 2008 Boston Marathon. The upcoming 20 milers will be progressively faster and should be quite a challenge, hence the vigorous cross-training that hopefully save my joints for the challenging effort.
Tuesday, January 15, 2008
Cross-Training Workout #1, Mode 3
Daily Quote: "Running is the greatest metaphor for life, because you get out of it what you put into it." --Oprah Winfrey
Today is back-to-back workouts, a weight circuit training workout and a upright stationary cycle cardio workout.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weight primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I plan on using barbells for my shoulders this Thursday, which will be different than the machine as I'll be utilizing more stabilizer muscles.
I quickly followed the weight circuit training with the Cross-Training Workout #1, Mode 3, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07.
Life Fitness Cycle: Total time 45 minutes. WORKOUT: 5 minutes easy as a warm-up; increased cadence to 100+ rpm and maintain that cadence for 30 minutes (because of the faster cadence, the effort level will be 3 on the perceived effort scale) Note: Effort Level 3 is Moderate to Hard with a noticeable increase in breathing. Followed by 10 minutes of easy running after as a cool-down.
This is my first training session with Cross-Training Workout #1, Mode 3, and find it funny how wobbly and different my legs feel when I run that easy 10 minute cool-down...I understand now why training "bricks" are important in triathlon training.
I had a strong effort in training today and curious if this vigorous cross-training will affect my 17-miler tomorrow.
Today is back-to-back workouts, a weight circuit training workout and a upright stationary cycle cardio workout.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weight primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I plan on using barbells for my shoulders this Thursday, which will be different than the machine as I'll be utilizing more stabilizer muscles.
I quickly followed the weight circuit training with the Cross-Training Workout #1, Mode 3, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07.
Life Fitness Cycle: Total time 45 minutes. WORKOUT: 5 minutes easy as a warm-up; increased cadence to 100+ rpm and maintain that cadence for 30 minutes (because of the faster cadence, the effort level will be 3 on the perceived effort scale) Note: Effort Level 3 is Moderate to Hard with a noticeable increase in breathing. Followed by 10 minutes of easy running after as a cool-down.
This is my first training session with Cross-Training Workout #1, Mode 3, and find it funny how wobbly and different my legs feel when I run that easy 10 minute cool-down...I understand now why training "bricks" are important in triathlon training.
I had a strong effort in training today and curious if this vigorous cross-training will affect my 17-miler tomorrow.
Monday, January 14, 2008
14 Weeks Until Boston Report
Daily Quote: "If I faltered, there would be no arms to hold me, and the world would be a cold and forbidding place. --Sir Roger Bannister
Today's workout is a Tempo Run as scheduled in "Runner's World, Run Less, Run Faster" book.
9:15 a.m. Life Fitness Treadmill set at 1% grade. 7 miles total. Time, 1:00. Warm-up, 1 mile at 6.0 mph (10 minute mile). Tempo, 5 miles at 7.4 mph (8:06 minute mile pace). Cool-down, 1 mile at 6.0 mph. Average heart rate: 167 bpm. Cardiac Drift: 177 bpm. Note: my maximum heart rate is 190 bpm. This week's Tempo Run was faster than last week's Tempo Run of 5 miles at 7.2 mph and I felt stronger than last week with no aches nor pain. The Tempo Runs are my favorite speed work out of the three quality runs (intervals, tempo, and long run) from the FIRST Training Program.
14 Weeks Until Boston Report, January 7-13, 2008
Finished second week of my Boston Marathon training and ran a total of 27 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book.
I'm still 177 pounds on a six foot frame, very frustrating as I hoped to lose at least a pound last week. The stationary cycle doesn't burn as many calories as running and will have to place more emphasis on my diet...this coming week my goal is to slice 500 calories from my diet daily.
I've completed three weight circuit training sessions this week. I've been very consistent with my weight training, and starting to see some results...my abs are starting to show and my "guns" are definitely bigger.
I slept well this week and every night slept at least eight hours! The cut-back in mileage definitely help me with more time to sleep. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Monday: Tempo Run, 7 miles.
Tuesday: Cross-training, stationary cycle, 45 minutes. Weight Circuit Training.
Wednesday: Long Run, 15 miles.
Thursday: Cross-training, stationary cycle, 45 minutes. Weight Circuit Training.
Friday: Intervals, 5 miles.
Saturday: Rest Day.
Sunday: Cross-training, stationary cycle, 60 minutes. Weight Circuit Training.
Total Weekly Mileage: 27 miles.
Today's workout is a Tempo Run as scheduled in "Runner's World, Run Less, Run Faster" book.
9:15 a.m. Life Fitness Treadmill set at 1% grade. 7 miles total. Time, 1:00. Warm-up, 1 mile at 6.0 mph (10 minute mile). Tempo, 5 miles at 7.4 mph (8:06 minute mile pace). Cool-down, 1 mile at 6.0 mph. Average heart rate: 167 bpm. Cardiac Drift: 177 bpm. Note: my maximum heart rate is 190 bpm. This week's Tempo Run was faster than last week's Tempo Run of 5 miles at 7.2 mph and I felt stronger than last week with no aches nor pain. The Tempo Runs are my favorite speed work out of the three quality runs (intervals, tempo, and long run) from the FIRST Training Program.
14 Weeks Until Boston Report, January 7-13, 2008
Finished second week of my Boston Marathon training and ran a total of 27 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book.
I'm still 177 pounds on a six foot frame, very frustrating as I hoped to lose at least a pound last week. The stationary cycle doesn't burn as many calories as running and will have to place more emphasis on my diet...this coming week my goal is to slice 500 calories from my diet daily.
I've completed three weight circuit training sessions this week. I've been very consistent with my weight training, and starting to see some results...my abs are starting to show and my "guns" are definitely bigger.
I slept well this week and every night slept at least eight hours! The cut-back in mileage definitely help me with more time to sleep. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Monday: Tempo Run, 7 miles.
Tuesday: Cross-training, stationary cycle, 45 minutes. Weight Circuit Training.
Wednesday: Long Run, 15 miles.
Thursday: Cross-training, stationary cycle, 45 minutes. Weight Circuit Training.
Friday: Intervals, 5 miles.
Saturday: Rest Day.
Sunday: Cross-training, stationary cycle, 60 minutes. Weight Circuit Training.
Total Weekly Mileage: 27 miles.
Sunday, January 13, 2008
Cross-Training Workout #1, Mode 2
Daily Quote: "No matter how many years you've been running, the hardest part is always taking that first step out the door." --John Strumsky, President of the U.S. Running Streak Association.
Yesterday was a Rest Day and spent the whole day on the couch with the wife watching old movies. Later that night I was able to catch up on all my friends' blogs and about.com forum.
Today I'm back to training with back-to-back workouts, the weight circuit training and a different stationary cycle cross-training program:
10 minutes of elliptical machine, quickly followed by the weight circuit training program, which took about 25 minute to complete.
Cross-Training Workout #1, Mode 2 (from "Runner's World, Run Less, Run Faster" book).
Workout: Constant Spin workout of 60 minutes of fast cadence at more than 100 rpm. After 10 minutes, adjust the resistance to a perceived effort (PE) level of 2. This should not be a very taxing workout, but you should be sweating by 30 minutes. Reduce the resistance to a PE level of 1 for the the last 5 minutes. I was able to complete the workout easily, but legs were a bit wobbly when I headed for the gym's lockers.
I've now complete three different stationary cycling modes as explained in the chapter "How to Follow the First Training Program," (pg 106-08) and still have five other modes of cross-training stationary cycling to train! This doesn't even include the rowing machine and/or swimming mode portions. I'm definitely not bored with this FIRST program!!
Yesterday was a Rest Day and spent the whole day on the couch with the wife watching old movies. Later that night I was able to catch up on all my friends' blogs and about.com forum.
Today I'm back to training with back-to-back workouts, the weight circuit training and a different stationary cycle cross-training program:
10 minutes of elliptical machine, quickly followed by the weight circuit training program, which took about 25 minute to complete.
Cross-Training Workout #1, Mode 2 (from "Runner's World, Run Less, Run Faster" book).
Workout: Constant Spin workout of 60 minutes of fast cadence at more than 100 rpm. After 10 minutes, adjust the resistance to a perceived effort (PE) level of 2. This should not be a very taxing workout, but you should be sweating by 30 minutes. Reduce the resistance to a PE level of 1 for the the last 5 minutes. I was able to complete the workout easily, but legs were a bit wobbly when I headed for the gym's lockers.
I've now complete three different stationary cycling modes as explained in the chapter "How to Follow the First Training Program," (pg 106-08) and still have five other modes of cross-training stationary cycling to train! This doesn't even include the rowing machine and/or swimming mode portions. I'm definitely not bored with this FIRST program!!
Friday, January 11, 2008
4 X 800
Daily Quote: "Hard things take time to do. Impossible things take a little longer." --Percy Cerutty, Legendary Australian running coach.
Today's workout is from "Runner's World, Run Less, Run Faster" book, pg 235, 3:40 Goal, Marathon Training Program, which is:
1 mile warmup
4x800m @ 3:23 (2 minute recovery interval)
10 minute cooldown.
11:00 a.m. Life Fitness Treadmill set at 1% grade. Warm-up: 1 mile at 6.0 mph (10 minute mile). Tempo: 4 x 800 at 8.2 mph (7:19 minute miles) 2 minute recovery interval at 6.0 mph. Cool-down: 1:30 mile (odd distance as I wanted to complete an even 5 miles). Cardiac Drift: 182 bpm! Note: my maximum heart rate is 190 bpm.
Tough workout, but easier than last week's 3 x 1600m @ 7:02 minute miles with only a 1 minute recovery interval...my cardiac drift then was a whopping 188 bpm. Today's two minute rest interval helped wonders!! Also, total speed distance today was only 2/3 from last week's distance. I could have easily raised the speed to 8.3 mph (7:14 minute miles) and my cardiac drift would still be below last week's 188 bpm.
Today's workout is from "Runner's World, Run Less, Run Faster" book, pg 235, 3:40 Goal, Marathon Training Program, which is:
1 mile warmup
4x800m @ 3:23 (2 minute recovery interval)
10 minute cooldown.
11:00 a.m. Life Fitness Treadmill set at 1% grade. Warm-up: 1 mile at 6.0 mph (10 minute mile). Tempo: 4 x 800 at 8.2 mph (7:19 minute miles) 2 minute recovery interval at 6.0 mph. Cool-down: 1:30 mile (odd distance as I wanted to complete an even 5 miles). Cardiac Drift: 182 bpm! Note: my maximum heart rate is 190 bpm.
Tough workout, but easier than last week's 3 x 1600m @ 7:02 minute miles with only a 1 minute recovery interval...my cardiac drift then was a whopping 188 bpm. Today's two minute rest interval helped wonders!! Also, total speed distance today was only 2/3 from last week's distance. I could have easily raised the speed to 8.3 mph (7:14 minute miles) and my cardiac drift would still be below last week's 188 bpm.
Thursday, January 10, 2008
Last Day of CES Convention
Daily Quote: "I will keep on going as the legs keep moving." --Jenny Wood Allen, after completing a marathon at 91 years of age.
Last day of the huge CES (Consumer Electronic Show)convention! Last year my body suffered as I was busy non-stop at work for 12-hours AND trying to maintain a high mileage base, which caused my sleep to suffer. What a difference the FIRST Training Program makes as my body feels better and I'm able to sleep 7-8 hours each day!!
Today's workout:
Warm up: Elliptical machine for 10 minutes. Weight Circuit Training (upper and lower body) for 30 minutes. Will continue to use free weights in place of the biceps and triceps machines this week and will change another machine exercise next week.
Cross training: Life Fitness Cycle. Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeated this six times. Finished with 5 minutes easy as a cool-down.
Exact same routine as last Tuesday, but did increase the resistance a tad as my leg muscles are adapting well to the upright stationary cycling. This coming Saturday will utilize a different cycling routine from "Runner's World, Run Less, Run Faster book.
Last day of the huge CES (Consumer Electronic Show)convention! Last year my body suffered as I was busy non-stop at work for 12-hours AND trying to maintain a high mileage base, which caused my sleep to suffer. What a difference the FIRST Training Program makes as my body feels better and I'm able to sleep 7-8 hours each day!!
Today's workout:
Warm up: Elliptical machine for 10 minutes. Weight Circuit Training (upper and lower body) for 30 minutes. Will continue to use free weights in place of the biceps and triceps machines this week and will change another machine exercise next week.
Cross training: Life Fitness Cycle. Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeated this six times. Finished with 5 minutes easy as a cool-down.
Exact same routine as last Tuesday, but did increase the resistance a tad as my leg muscles are adapting well to the upright stationary cycling. This coming Saturday will utilize a different cycling routine from "Runner's World, Run Less, Run Faster book.
Wednesday, January 9, 2008
Series of 5k Races are CANCELED
Daily Quote: "In a country where only men are encouraged, one must be one's own inspiration." --Tegla Loroupe, Kenya, 1994 New York City Marathon Champion.
The organizer and director of the majority of races in Las Vegas, Dan Campbell (Dan the Running Man) of the Las Vegas Running Team suffered a brain aneurysm and is in the SICU at UMC. Races this spring are on hold. I had planned on racing again the "President's Day 5k" on February 16th, but it is canceled. Oh well, maybe I'll race a 5k in March. My regular periodization plan of racing short 5k races in the spring should be on hold anyway as I'm in training for the 2008 Boston Marathon, but thought just one 5k race would be a nice change of pace. Get well soon Dan, my prayers are with you.
Today's 15th Week Long Run from "Runner's World Run Less, Run Faster" 3:40 Goal Marathon Training (pg 235) calls for 15 miles @ 9:08 minute miles. The closest I can get to that pace on the treadmill is 6.6 mph that's 9:06 minute miles, two seconds per mile less than scheduled should be close enough.
15 miles. Time: 2:16. Pace: 9:06 minute miles. Life Fitness Treadmill set at 1% grade. All 15 miles at 6.6 mph (9:06 minutes miles) Average heart rate: 162 bpm. Cardiac drift: 173 bpm. (Note: my maximum heart rate is 190 bpm). Brought only one bottle of water, which was barely sufficient, will bring an extra bottle of water next Long Run. No soreness, nor pain, just the normal fatigue of running long. I always feel euphoric after accomplishing a Long Run goal, and today was no exception!! 15 miles is my longest run since December's marathon and I'm surprised I'm already running this mileage so soon and without any problems. I'm bubbling over with confidence. I'm looking forward to a nice vigorous cross-training routine tomorrow.
The organizer and director of the majority of races in Las Vegas, Dan Campbell (Dan the Running Man) of the Las Vegas Running Team suffered a brain aneurysm and is in the SICU at UMC. Races this spring are on hold. I had planned on racing again the "President's Day 5k" on February 16th, but it is canceled. Oh well, maybe I'll race a 5k in March. My regular periodization plan of racing short 5k races in the spring should be on hold anyway as I'm in training for the 2008 Boston Marathon, but thought just one 5k race would be a nice change of pace. Get well soon Dan, my prayers are with you.
Today's 15th Week Long Run from "Runner's World Run Less, Run Faster" 3:40 Goal Marathon Training (pg 235) calls for 15 miles @ 9:08 minute miles. The closest I can get to that pace on the treadmill is 6.6 mph that's 9:06 minute miles, two seconds per mile less than scheduled should be close enough.
15 miles. Time: 2:16. Pace: 9:06 minute miles. Life Fitness Treadmill set at 1% grade. All 15 miles at 6.6 mph (9:06 minutes miles) Average heart rate: 162 bpm. Cardiac drift: 173 bpm. (Note: my maximum heart rate is 190 bpm). Brought only one bottle of water, which was barely sufficient, will bring an extra bottle of water next Long Run. No soreness, nor pain, just the normal fatigue of running long. I always feel euphoric after accomplishing a Long Run goal, and today was no exception!! 15 miles is my longest run since December's marathon and I'm surprised I'm already running this mileage so soon and without any problems. I'm bubbling over with confidence. I'm looking forward to a nice vigorous cross-training routine tomorrow.
Tuesday, January 8, 2008
New Cycling Shorts
Daily Quote: "Believe in yourself, know yourself, deny yourself, and be humble." --John Treacy, on the four principles of racing.
I finally visited my favorite cycling shop, Peloton Sports, and bought myself a cycling short. They have many brands and types of cycling shorts, but finally decided on the most cushioned and breathable shorts for my stationary cycling workouts. The winner short is: "Trek Circuit Short" that has 8 panel construction and the best molded chamois. Trek shorts are not cheap, they cost $99.99, and with tax comes to a whopping total of $107.74, which is the most I've ever spent on one item of exercise clothes. The shorts are worth every penny as I was very comfortable cycling today at the gym!!
Today's workout:
Warm up: Elliptical machine for 10 minutes. Weight Circuit Training (upper and lower body) for 30 minutes. Switched to free weights for the bicep and tricep exercises, takes a little getting used to the balancing of the weights correctly, but I did o.k.
Cross training: Life Fitness Cycle. Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down. Exact same workout as last Sunday, but effort felt a little easier and covered a tad more distance during the time frame, also the new shorts made my cycling pain free. I'll need to up the cycle's resistance a little for Thursday's stationary cycle workout.
Tomorrow is my scheduled Long Run of 15 miles and look forward to running. Nice thing about the FIRST Training Program is that I'm not getting burned out with the running...the only question is whether I'm losing endurance fitness with running only three times a week?!?
I finally visited my favorite cycling shop, Peloton Sports, and bought myself a cycling short. They have many brands and types of cycling shorts, but finally decided on the most cushioned and breathable shorts for my stationary cycling workouts. The winner short is: "Trek Circuit Short" that has 8 panel construction and the best molded chamois. Trek shorts are not cheap, they cost $99.99, and with tax comes to a whopping total of $107.74, which is the most I've ever spent on one item of exercise clothes. The shorts are worth every penny as I was very comfortable cycling today at the gym!!
Today's workout:
Warm up: Elliptical machine for 10 minutes. Weight Circuit Training (upper and lower body) for 30 minutes. Switched to free weights for the bicep and tricep exercises, takes a little getting used to the balancing of the weights correctly, but I did o.k.
Cross training: Life Fitness Cycle. Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down. Exact same workout as last Sunday, but effort felt a little easier and covered a tad more distance during the time frame, also the new shorts made my cycling pain free. I'll need to up the cycle's resistance a little for Thursday's stationary cycle workout.
Tomorrow is my scheduled Long Run of 15 miles and look forward to running. Nice thing about the FIRST Training Program is that I'm not getting burned out with the running...the only question is whether I'm losing endurance fitness with running only three times a week?!?
Monday, January 7, 2008
15 Weeks Until Boston Report
Daily Quote: "DO NOT go out too fast on this course. There is quite a bit of flat to downhill before you get to Heartbreak Hill and there is a tendency for better runners to think the course is easy. Then when they get to the hills, they basically hit the wall. Be prepared for the long downhill after the Heartbreak Hill section. Pacing yourself will do wonders and you will feel stronger as you come into the heart of Boston. The crowds will definitely carry you through this race and inspire you more than any other race." --Gayle Barron, 1978 Women's Boston Marathon Champion
Today is a Tempo Run as scheduled in the book, "Runner's World, Run Less, Run Faster."
8:20 a.m. Life Fitness Treadmill set at 1% Grade. 7 miles total. Warm-up, 1 mile at 6.0 mph (10 minute mile). Tempo, 5 miles at 7.2 mph (8:20 minute mile pace). Cool-down, 1 mile at 6.0 mph. Average heart rate: 157 bpm. Cardiac Drift: 171 bpm. This week's tempo run was longer than last week's two miler, but it was also slower at 8:20 minute per mile pace, hence it did feel easier...or maybe it felt easier as I'm getting fitter?!?
15 Weeks Until Boston Report
Finished first week of Boston Marathon Training and ran a grand total of 25 miles!?! I'm following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book. Quite frankly, I'm more than a little worried that the small mileage and quality cross-training will help me run faster in Boston, but will continue with this experiment.
I've added another pound last week, I'm now 177 pounds and has been several years since I've been this heavy. MUST eat a cleaner diet with fewer calories next week. I've been reading a few testimonials about plant based diets and the book, "The China Study," which I would like to purchase soon.
I've accomplished three weight circuit training session this week and plan on changing some of my machine routines for free weights.
With the exception for Wednesday, I slept well, averaging 7-8 hours of sleep daily. Wednesday squeezed in my Long Run by cutting my sleep to six hours, hopefully I'll be able to sleep longer on Wednesdays. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Sunday: Weight Circuit Training.
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, cycle.
Wednesday: Long Run, 13 miles.
Thursday: A.M. Weight Circuit Training. Later A.M. Cross-training, cycle.
Friday: Intervals, 6 miles.
Saturday: Rest Day.
Sunday: Weight Circuit Training AND Cross-training, cycle.
Total weekly mileage: 25 miles.
Today is a Tempo Run as scheduled in the book, "Runner's World, Run Less, Run Faster."
8:20 a.m. Life Fitness Treadmill set at 1% Grade. 7 miles total. Warm-up, 1 mile at 6.0 mph (10 minute mile). Tempo, 5 miles at 7.2 mph (8:20 minute mile pace). Cool-down, 1 mile at 6.0 mph. Average heart rate: 157 bpm. Cardiac Drift: 171 bpm. This week's tempo run was longer than last week's two miler, but it was also slower at 8:20 minute per mile pace, hence it did feel easier...or maybe it felt easier as I'm getting fitter?!?
15 Weeks Until Boston Report
Finished first week of Boston Marathon Training and ran a grand total of 25 miles!?! I'm following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book. Quite frankly, I'm more than a little worried that the small mileage and quality cross-training will help me run faster in Boston, but will continue with this experiment.
I've added another pound last week, I'm now 177 pounds and has been several years since I've been this heavy. MUST eat a cleaner diet with fewer calories next week. I've been reading a few testimonials about plant based diets and the book, "The China Study," which I would like to purchase soon.
I've accomplished three weight circuit training session this week and plan on changing some of my machine routines for free weights.
With the exception for Wednesday, I slept well, averaging 7-8 hours of sleep daily. Wednesday squeezed in my Long Run by cutting my sleep to six hours, hopefully I'll be able to sleep longer on Wednesdays. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Sunday: Weight Circuit Training.
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, cycle.
Wednesday: Long Run, 13 miles.
Thursday: A.M. Weight Circuit Training. Later A.M. Cross-training, cycle.
Friday: Intervals, 6 miles.
Saturday: Rest Day.
Sunday: Weight Circuit Training AND Cross-training, cycle.
Total weekly mileage: 25 miles.
Sunday, January 6, 2008
Weights AND Cross-Training
Daily Quote: Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character.
-- T. Alan Armstrong
Today I'll try something different in my training, I'll be attempting to do my weight circuit training AND my cross-training back-to-back nonstop.
Warm up: Elliptical machine for 10 minutes. Weight Circuit Training (upper and lower body) for 30 minutes.
Cross training: Life Fitness Cycle. Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down. The cross training was particularly vigorous after doing weights before hand, I was exhausted and took a long afternoon nap before the Bishop Gorman Bowling League tonight.
Bishop Bowling League. Our team, One Wonders, won 2 Games (Won one game and took the other game of total points) tonight against a team that's very competitive...too competitive! I had picked up a strike that I thought I had missed, but one of the pins slowly knocked down the standing pin before the pin-setting machine picked it up. The challenging team, that shall remain nameless, must not have seen the pin being knocked down and accused us of being cheaters!! My wife was so upset with the incident that she wanted to forfeit the next game, myself, I wanted to beat them badly. The rest of the games were uncomfortable as they gave us angry stares. Glenn registered a complaint about poor-sportsmanship with the league captain, but doubt that the team will change its aggressive behaviour. We bowl primarily for fun and exercise, if it isn't fun, what's the point?
-- T. Alan Armstrong
Today I'll try something different in my training, I'll be attempting to do my weight circuit training AND my cross-training back-to-back nonstop.
Warm up: Elliptical machine for 10 minutes. Weight Circuit Training (upper and lower body) for 30 minutes.
Cross training: Life Fitness Cycle. Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down. The cross training was particularly vigorous after doing weights before hand, I was exhausted and took a long afternoon nap before the Bishop Gorman Bowling League tonight.
Bishop Bowling League. Our team, One Wonders, won 2 Games (Won one game and took the other game of total points) tonight against a team that's very competitive...too competitive! I had picked up a strike that I thought I had missed, but one of the pins slowly knocked down the standing pin before the pin-setting machine picked it up. The challenging team, that shall remain nameless, must not have seen the pin being knocked down and accused us of being cheaters!! My wife was so upset with the incident that she wanted to forfeit the next game, myself, I wanted to beat them badly. The rest of the games were uncomfortable as they gave us angry stares. Glenn registered a complaint about poor-sportsmanship with the league captain, but doubt that the team will change its aggressive behaviour. We bowl primarily for fun and exercise, if it isn't fun, what's the point?
Saturday, January 5, 2008
Complete Rest
Daily Quote: “People who ate the most animal-based foods got the most chronic disease … People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. These results could not be ignored,” --Dr. Campbell "The China Study."
My legs are still a bit sore from yesterday's vigorous interval work and decided I should take a complete rest today...no running, no cross-training, not even weight training. It's nice to be lazy and enjoy the day with my wife.
Suzie and I went to see Denzel Washington's latest movie, "The Great Debaters," the ending wasn't a big surprise, but we enjoyed the uplifting movie. It's difficult for me to keep an open mind in regards to race relations as I've been a cab driver for the last 18 years and have been robbed three times...all three times were by Afro-Americans. Most of my fellow cab drivers are prejudice, yet, I still have hope that love and understanding will conquer all and the world will be a better place. By the way, I also enjoyed the snacks too much, buttered popcorn, Skittles candy, and Diet Coke.
During the day had plenty of time to visit many blog sites and also discovered a new ultra running forum called, "Fried Quads," that has me hungering for the adventure of an ultra race!! One of the posts recommends a diet from the book, "The China Study," which is heavily based on plants, something I should read as my personal diet lately is a mess!
My legs are still a bit sore from yesterday's vigorous interval work and decided I should take a complete rest today...no running, no cross-training, not even weight training. It's nice to be lazy and enjoy the day with my wife.
Suzie and I went to see Denzel Washington's latest movie, "The Great Debaters," the ending wasn't a big surprise, but we enjoyed the uplifting movie. It's difficult for me to keep an open mind in regards to race relations as I've been a cab driver for the last 18 years and have been robbed three times...all three times were by Afro-Americans. Most of my fellow cab drivers are prejudice, yet, I still have hope that love and understanding will conquer all and the world will be a better place. By the way, I also enjoyed the snacks too much, buttered popcorn, Skittles candy, and Diet Coke.
During the day had plenty of time to visit many blog sites and also discovered a new ultra running forum called, "Fried Quads," that has me hungering for the adventure of an ultra race!! One of the posts recommends a diet from the book, "The China Study," which is heavily based on plants, something I should read as my personal diet lately is a mess!
Friday, January 4, 2008
"FIRST" Intervals
Daily Quote: "The track repeats include running relatively short distances of 400 meters to 2000 meters repeatedly, interspersed with brief recovery intervals. Track repeats are designed to improve maximal oxygen consumption, running economy and speed. Most of these workouts total about 5000 meters of fast running per session. Including warmup and cooldown, Key Run Workout #1 (track repeats) typically totals 6 to 7 miles." --"Runner's World Run Less, Run Faster," pg 60.
Today's workout is the "Track Repeats," which I call "Intervals" due to the exact time of the Recovery Intervals. The FIRST Training Program calls for the intensity to be 5k race pace or slightly faster. The following is the "FIRST" interval plan for Week 16:
10-20 minutes warm-up.
3 X 1600m with one minute recovery interval.
10 minutes cool-down.
My last 5k race was almost 9 months ago, "Come Catch a Leprechaun 5k Race," which was 22:36 with a pace of 7:16, only four seconds slower than my personal best. Might be crazy to run faster than my last race as it was back in last March AND today I'm a bit out of shape...nevertheless, will strive to do an aggressive 7:14 pace today. I'm not exactly bubbling over with confidence, but will do my best.
11:00 a.m. Life Fitness treadmill set at a 1% grade. I'm treating this workout as if it was a race, wearing my racing kit and racing shoes (ASICS GEL-DS Trainers).
Warm-up: 2 miles at 6.0 mph (10 minute miles). Normally my warm-up is at 6.3 mph, but taking extra precaution as this is my first interval session for the spring season. My average heart rate is good for a warm-up, 142 bpm (Note: my maximum heart rate is 191 bpm).
Interval #1: 1 mile at 8.3 mph (7:14 minute pace) Average heart rate was 179 bpm, but the cardiac drift was 181 bpm. Tough, and I'm thinking ..."how am I going to do this two more times!"
Rest Interval: ONE MINUTE at 6.0 mph (10 minute mile pace) Average heart rate at 161 bpm. One minute was hardly enough to catch my breath and take a quick swallow of water before the next repeat.
Interval #2: 1 mile at 8.3 mph. Average heart rate was 182 bpm, cardiac drift 187 bpm. I'm huffing and puffing as I push myself, I keep fighting off negative thoughts of slowing the treadmill. I'm sweating like a river...how I wish I could take off my singlet...the gym feels hot and stifling. I hope I haven't bitten off more than I can chew!!
Rest Interval: ONE MINUTE at 6.0 mph. Average heart rate was 177 bpm, but knew I was in for a lot of pain for the last mile repeat! How I wish the recovery was more than a minute.
Interval #3: 1 mile at 8.3 mph. Average heart rate was 185 bpm, but maxed out my heart at 190 bpm. Extremely hard effort, can't catch my breath...my shoulder and hands are tightening up, strive to stay loose...the last .20 mile was mostly 189-90 bpm and felt like I was going to pass out any minute, but fought it off and tried to stay focused on good form, but legs are wobbly and refused to cooperate. A tremendous relief when I finished the mile! I just wanted to collapse in a heap.
Cool-down: 1 mile at 6.0 mph. Normally during a cool-down when I'm at 6.3 mph it takes me a mile to get my heart rate below 150 bpm...this time at a slower speed my heart rate was still elevated at 166 bpm at the end of the cool-down mile...a good sign that I'm not in shape for such a vigorous workout!!
It has been a year since I've tested my "maximum heart rate," which was 191 bpm...I'm sure after this workout where I ran as fast and hard as I could during the last mile interval that my new "maximum heart rate" is now 190 bpm.
This is by far the hardest speed drill I've ever trained!! Not because of the speed, I've run faster in training, but because of such a short recovery interval!! Normally I would have a 1/4 mile recovery or at least a 1/2 mile recovery between mile sets. The ONE MINUTE recovery interval kicked my butt!! This is as close to racing that training can get.
The book, "Runner's World Run Less, Run Faster," states the purpose of track repeats would be to "improve my VO2, running speed and running economy," which I'm sure this workout will do wonders for my 5k and 10k races, but I'm skeptical it'll make me a faster marathoner. I remember reading in "Advanced Marathoning" by Pfitzinger and Douglas, "Looking at these schedules, you might be wondering, 'Where are all the speed workouts?" Afterall, it's normal to think that anyone preparing for a marathon should be training as hard as possible, and what better way to be sure that you're doing so than by hitting the track at least once a week for lung-searing intervals, right?" Then they state, "In the long run, so to speak, it's your long runs and tempos run that have the most relevance to your performance on marathon day, not how often you've churned out a sterling set of half mile repeats." (pg 180) Nevertheless, I'll continue doing these speed drills from the FAST Training Program and hope for the best.
Today's workout is the "Track Repeats," which I call "Intervals" due to the exact time of the Recovery Intervals. The FIRST Training Program calls for the intensity to be 5k race pace or slightly faster. The following is the "FIRST" interval plan for Week 16:
10-20 minutes warm-up.
3 X 1600m with one minute recovery interval.
10 minutes cool-down.
My last 5k race was almost 9 months ago, "Come Catch a Leprechaun 5k Race," which was 22:36 with a pace of 7:16, only four seconds slower than my personal best. Might be crazy to run faster than my last race as it was back in last March AND today I'm a bit out of shape...nevertheless, will strive to do an aggressive 7:14 pace today. I'm not exactly bubbling over with confidence, but will do my best.
11:00 a.m. Life Fitness treadmill set at a 1% grade. I'm treating this workout as if it was a race, wearing my racing kit and racing shoes (ASICS GEL-DS Trainers).
Warm-up: 2 miles at 6.0 mph (10 minute miles). Normally my warm-up is at 6.3 mph, but taking extra precaution as this is my first interval session for the spring season. My average heart rate is good for a warm-up, 142 bpm (Note: my maximum heart rate is 191 bpm).
Interval #1: 1 mile at 8.3 mph (7:14 minute pace) Average heart rate was 179 bpm, but the cardiac drift was 181 bpm. Tough, and I'm thinking ..."how am I going to do this two more times!"
Rest Interval: ONE MINUTE at 6.0 mph (10 minute mile pace) Average heart rate at 161 bpm. One minute was hardly enough to catch my breath and take a quick swallow of water before the next repeat.
Interval #2: 1 mile at 8.3 mph. Average heart rate was 182 bpm, cardiac drift 187 bpm. I'm huffing and puffing as I push myself, I keep fighting off negative thoughts of slowing the treadmill. I'm sweating like a river...how I wish I could take off my singlet...the gym feels hot and stifling. I hope I haven't bitten off more than I can chew!!
Rest Interval: ONE MINUTE at 6.0 mph. Average heart rate was 177 bpm, but knew I was in for a lot of pain for the last mile repeat! How I wish the recovery was more than a minute.
Interval #3: 1 mile at 8.3 mph. Average heart rate was 185 bpm, but maxed out my heart at 190 bpm. Extremely hard effort, can't catch my breath...my shoulder and hands are tightening up, strive to stay loose...the last .20 mile was mostly 189-90 bpm and felt like I was going to pass out any minute, but fought it off and tried to stay focused on good form, but legs are wobbly and refused to cooperate. A tremendous relief when I finished the mile! I just wanted to collapse in a heap.
Cool-down: 1 mile at 6.0 mph. Normally during a cool-down when I'm at 6.3 mph it takes me a mile to get my heart rate below 150 bpm...this time at a slower speed my heart rate was still elevated at 166 bpm at the end of the cool-down mile...a good sign that I'm not in shape for such a vigorous workout!!
It has been a year since I've tested my "maximum heart rate," which was 191 bpm...I'm sure after this workout where I ran as fast and hard as I could during the last mile interval that my new "maximum heart rate" is now 190 bpm.
This is by far the hardest speed drill I've ever trained!! Not because of the speed, I've run faster in training, but because of such a short recovery interval!! Normally I would have a 1/4 mile recovery or at least a 1/2 mile recovery between mile sets. The ONE MINUTE recovery interval kicked my butt!! This is as close to racing that training can get.
The book, "Runner's World Run Less, Run Faster," states the purpose of track repeats would be to "improve my VO2, running speed and running economy," which I'm sure this workout will do wonders for my 5k and 10k races, but I'm skeptical it'll make me a faster marathoner. I remember reading in "Advanced Marathoning" by Pfitzinger and Douglas, "Looking at these schedules, you might be wondering, 'Where are all the speed workouts?" Afterall, it's normal to think that anyone preparing for a marathon should be training as hard as possible, and what better way to be sure that you're doing so than by hitting the track at least once a week for lung-searing intervals, right?" Then they state, "In the long run, so to speak, it's your long runs and tempos run that have the most relevance to your performance on marathon day, not how often you've churned out a sterling set of half mile repeats." (pg 180) Nevertheless, I'll continue doing these speed drills from the FAST Training Program and hope for the best.
Thursday, January 3, 2008
Cross-Training Workout #2, Mode 1
Daily Quote: "Change the exercises you are using each month to keep mentally stimulated and to ensure that strength gains continue (runners can quickly plateau if they do the same exercises month after month)." --FIRST (Furman Institute of Running
& Scientific Training) website.
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. I've been doing the same weight machines and routine since I've started weight lifting; I will follow the advice in the above daily quote and start replacing the weight machines with free weights. I'll gradually change my weight circuit training circuit as my body is adapting to a change in my running program as well.
Later Morning, after sleeping, 11:00 a.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down.
The stationary cycling workout sounds more difficult than it was, one minute at Level 4 was doable as it was very short...I was a little paranoid that my huffing was disturbing the cyclist training next to me as he was reading a newspaper!! After my workout ate a small lunch and took a short 30 minute nap before work.
Tomorrow is my first interval workout in the 16th week FIRST Training Schedule! I'm rather intimidated with the speed and one minute rest interval, but will strive to adhere to the workout guidelines.
& Scientific Training) website.
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. I've been doing the same weight machines and routine since I've started weight lifting; I will follow the advice in the above daily quote and start replacing the weight machines with free weights. I'll gradually change my weight circuit training circuit as my body is adapting to a change in my running program as well.
Later Morning, after sleeping, 11:00 a.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down.
The stationary cycling workout sounds more difficult than it was, one minute at Level 4 was doable as it was very short...I was a little paranoid that my huffing was disturbing the cyclist training next to me as he was reading a newspaper!! After my workout ate a small lunch and took a short 30 minute nap before work.
Tomorrow is my first interval workout in the 16th week FIRST Training Schedule! I'm rather intimidated with the speed and one minute rest interval, but will strive to adhere to the workout guidelines.
Wednesday, January 2, 2008
"FIRST" Long Run
Daily Quote: It's (FIRST training program) a great training program in my opinion...it helped me out a lot in speed as well as endurance with no training related injuries. --Charlie, of "Running Nowhere Fast."
Today is FIRST Training Program's 16th week Long Run, which is a scheduled 13 miles at marathon pace, plus 30 seconds per mile. My Boston Marathon goal is 3:40, that's 8:23 minute per mile pace. Therefore, today's Long Run will be at 8:49 minute per mile pace, or 6.8 mph on the treadmill (ideally would be a 8:53 minute mile pace, but the treadmill can't get that exact with the speed, four seconds per mile faster shouldn't kill me).
10:00 a.m. Life Fitness Treadmill set at 1% grade and 6.8 mph. 13 miles! Average heart rate: 165 bpm. Cardiac Drift: 177 bpm. I'm a bit out of shape and my heart rate reflects that fact, the last mile was the hardest as I kept fighting negative thoughts to quit...I perservered and felt euphoric after the run!
This is my longest run since the marathon and much faster than last week's 12 miler that was on the roads. I prefer to run my hard workouts on the treadmill as I can control all the variables.
Charlie has warned me about my upcoming Friday's interval session and says, "I hate to be bearer of bad news but I found the tempo and long runs are the easier sessions in the FIRST program...wait till you get to the Speed Intervals...they are killers!" I'm such an old geezer that I know that my fast twitch muscles are barely there, which is why I prefer the longer, slower paced runs as I have abundant slow twitch muscles...that's my story and I'm sticking to it!!
Today is FIRST Training Program's 16th week Long Run, which is a scheduled 13 miles at marathon pace, plus 30 seconds per mile. My Boston Marathon goal is 3:40, that's 8:23 minute per mile pace. Therefore, today's Long Run will be at 8:49 minute per mile pace, or 6.8 mph on the treadmill (ideally would be a 8:53 minute mile pace, but the treadmill can't get that exact with the speed, four seconds per mile faster shouldn't kill me).
10:00 a.m. Life Fitness Treadmill set at 1% grade and 6.8 mph. 13 miles! Average heart rate: 165 bpm. Cardiac Drift: 177 bpm. I'm a bit out of shape and my heart rate reflects that fact, the last mile was the hardest as I kept fighting negative thoughts to quit...I perservered and felt euphoric after the run!
This is my longest run since the marathon and much faster than last week's 12 miler that was on the roads. I prefer to run my hard workouts on the treadmill as I can control all the variables.
Charlie has warned me about my upcoming Friday's interval session and says, "I hate to be bearer of bad news but I found the tempo and long runs are the easier sessions in the FIRST program...wait till you get to the Speed Intervals...they are killers!" I'm such an old geezer that I know that my fast twitch muscles are barely there, which is why I prefer the longer, slower paced runs as I have abundant slow twitch muscles...that's my story and I'm sticking to it!!
Tuesday, January 1, 2008
Cross-Training Workout #1
Daily Quote: "As a coach with a more-than-casual interest in research, I find Runner's World Run Less, Run Faster refreshing. The three quality days of training attend to a variety of runners' needs, and the nonrunning cross-training sessions continue to work the body in ways that will protect against injury. For anyone interested in optimizing limited training time, this is a good approach to better performance." --Jack Daniels, Olympic medalist and author of "Daniels' Running Formula."
Today I did Cross-Training Workout #1, Mode #1, as written in "Runner's World Run Less, Run Faster" book (pg 106).
9:30 a.m. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. Today's workout does feel I'm keeping my overall aerobic fitness high and at the same time help my running muscles recover from the stress of high-intensity running as the stationary cycle is a non-weight-bearing exercise. Only problem is that I'm not yet comfortable with the bicycle seat and do feel a little soreness...hopefully my rear end muscles will adapt to the seat; I may wish to invest in padded cycle shorts.
I feel I'm ready for tomorrow's Long Run of 13 miles, which is my longest mileage since the marathon.
Today I did Cross-Training Workout #1, Mode #1, as written in "Runner's World Run Less, Run Faster" book (pg 106).
9:30 a.m. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. Today's workout does feel I'm keeping my overall aerobic fitness high and at the same time help my running muscles recover from the stress of high-intensity running as the stationary cycle is a non-weight-bearing exercise. Only problem is that I'm not yet comfortable with the bicycle seat and do feel a little soreness...hopefully my rear end muscles will adapt to the seat; I may wish to invest in padded cycle shorts.
I feel I'm ready for tomorrow's Long Run of 13 miles, which is my longest mileage since the marathon.
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