Daily Quote: "When I'm doing hills, I say to myself, 'I love the hill, I love the hill." It helps." --SHAWN COLVIN, SINGER-SONGWRITER
My morning heart rate has soared to 55 bpm...normally my morning heart rates are in the 38-41 bpm range. This is my clue that I'm not fully recovered from yesterday's Long Run and should take the day off to recuperate...my sore right ankle could also use an extra day of recovery. Therefore, no runs nor cross-training today, just rest and relax.
Tonight should be a busy night for cab driving due to the NASCAR fans flying in to McCarren Airport, the projection is 160,000 fans!!
Thursday, February 28, 2008
Wednesday, February 27, 2008
Long Run AND Hill Repeats
Daily Quote: "It's the road signs: BEWARE OF LIONS." --KIP LAGAT, KENYAN DISTANCE RUNNER, EXPLAINING WHY HIS COUNTRY PRODUCES SO MANY GREAT RUNNERS
Today's workout is the Long Run as scheduled in "Runner's World Run Less, Run Faster" book, pg 236, for a marathon race goal of 3:40. My mission, run 20 miles at 8:53 minute per mile pace.
8:30 a.m. Out and back to Red Rock Canyon. Sunny, 62-70 degrees, with little wind. Set my virtual training partner for the 8:53 minute pace and set out for a new course, up Alta Road towards Red Rock Canyon that's a gradual climb, but an easy negative split as I'll be coming back down hill.
I reached the overpass at I-215 around nine miles out and proceeded to do hill repeats on the 7% Grade, four times, 8:00 minute pace, with a light jog back to the start of the grade. My cardiac drift was 184 bpm during the hill repeats. I then proceeded with my Long Run.
I reached the 10 mile turn-around and was four minutes behind Garfield, which I was sure I could catch up to him it's all downhill from here. I did notice that I was almost finished with the single bottle of Gatorade I had carried with me, which caused me a little concern.
Miles 11-17 were fun, it was like a free fall towards home. My heart rate was in the zone, and was making good time on Garfield!
The eighteen mile mark I was starting to bonk as I was out of fluids and was very thirsty, my time dropped drastically to 9:30 minute miles.
I finished the run with a time of 3:03, which was 9:10 minute miles and Garfield had beaten me badly...I swore revenge on him next week.
Today's workout is the Long Run as scheduled in "Runner's World Run Less, Run Faster" book, pg 236, for a marathon race goal of 3:40. My mission, run 20 miles at 8:53 minute per mile pace.
8:30 a.m. Out and back to Red Rock Canyon. Sunny, 62-70 degrees, with little wind. Set my virtual training partner for the 8:53 minute pace and set out for a new course, up Alta Road towards Red Rock Canyon that's a gradual climb, but an easy negative split as I'll be coming back down hill.
I reached the overpass at I-215 around nine miles out and proceeded to do hill repeats on the 7% Grade, four times, 8:00 minute pace, with a light jog back to the start of the grade. My cardiac drift was 184 bpm during the hill repeats. I then proceeded with my Long Run.
I reached the 10 mile turn-around and was four minutes behind Garfield, which I was sure I could catch up to him it's all downhill from here. I did notice that I was almost finished with the single bottle of Gatorade I had carried with me, which caused me a little concern.
Miles 11-17 were fun, it was like a free fall towards home. My heart rate was in the zone, and was making good time on Garfield!
The eighteen mile mark I was starting to bonk as I was out of fluids and was very thirsty, my time dropped drastically to 9:30 minute miles.
I finished the run with a time of 3:03, which was 9:10 minute miles and Garfield had beaten me badly...I swore revenge on him next week.
Tuesday, February 26, 2008
Next Race?!?
Daily Quote: "I'm a night runner. I don't want to see how far I have to go. And I like to have the street to myself." --JEFF CORWIN, HOW OF CORWIN'S QUEST
I've been hungering for a race due to all the current speed drills and went to the Las Vegas Track Club site for a short race in March. I've found a fun 5k race that close to home, "Run Away With Cirque Du Soleil 5K," at the Spring Reserve on Saturday, March 29th. The race looks like fun and has warm-up with Cirque du Soleil employees, music by band members of Cirque du Soleil, entertainment by Cirque du Soleil performers, massage therapy, as well as face painting and a circus play area for children. This will be a first race at the Spring Perserve and it's probably on dirt and gravel trails, which will make it my very first trail race as well.
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 haven't used the rower in a couple of weeks and my arms feel like putty.
Later Morning, after sleeping seven hours, 10:00 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. I feel very tired now, but I'm looking forward to my 20-miler tomorrow as the weather is going to be perfect!! My available time will be tight and I may not be able to have time to post the Long Run in this blog until Thursday.
I've been hungering for a race due to all the current speed drills and went to the Las Vegas Track Club site for a short race in March. I've found a fun 5k race that close to home, "Run Away With Cirque Du Soleil 5K," at the Spring Reserve on Saturday, March 29th. The race looks like fun and has warm-up with Cirque du Soleil employees, music by band members of Cirque du Soleil, entertainment by Cirque du Soleil performers, massage therapy, as well as face painting and a circus play area for children. This will be a first race at the Spring Perserve and it's probably on dirt and gravel trails, which will make it my very first trail race as well.
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 haven't used the rower in a couple of weeks and my arms feel like putty.
Later Morning, after sleeping seven hours, 10:00 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. I feel very tired now, but I'm looking forward to my 20-miler tomorrow as the weather is going to be perfect!! My available time will be tight and I may not be able to have time to post the Long Run in this blog until Thursday.
Monday, February 25, 2008
8 Weeks Until Boston
Daily Quote: "If you're going through hell, keep going." --Winston Churchill
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster" book, under Boston Marathon Qualifying Program, 3:41, pg 235 (3:40 Boston Marathon goal training schedule).
9:00 a.m. Life Fitness Treadmill set at a 1% grade. 6 mile run: 1 miles easy, 4 miles at 7:50 minute mile pace, 1 mile easy. Average heart rate: 162 bpm. Cardiac Drift: 179 bpm. (Note: maximum heart rate is 190 bpm.) Slower than last week's tempo speed of 7:35 pace for three miles, but an additional mile longer. Felt very strong and had no pain nor soreness during or after the run.
These speed sessions have me eager to run a short race soon, I'll need to search the Las Vegas Track Club site for a race around the middle or end of March.
8 WEEKS UNTIL BOSTON MARATHON REPORT: FEBRUARY 18-24, 2008
Finished eighth week of marathon training and ran only 31 miles as I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, but rather than just doing two cross-training sessions per week I'll be cross-training every day as to promote additional weight loss.
I've lost another pound and now 173 pounds on a six foot frame. I continue to eat more healthier fare like fruits and veggies, and last week I didn't eat any red meat! Interestingly, my resolve not to eat red meat has coincided with a huge meat recall, which encourages my resolve to avoid saturated fats.
I completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps, chest and shoulders rather than the usual machine workouts, I'll continue using machines for the other muscle groupings. Last week I also incorporated pull-ups into my weight lifting sessions.
I've been sleeping very well last week...about 7-8 hours every night. One good aspect of FIRST Training is I'm able to get better sleep, something that was very difficult with high mileage training. 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 circuit training and stationary cycling.
Wednesday: Long Run, 18 miles.
Thursday: Cross-Training, weight circuit training and stationary cycling.
Friday: Intervals, 7 miles.
Saturday: Cross-Training, swimming.
Sunday: Cross-Training, weight circuit training and stationary cycling.
Total Weekly Running Mileage: 31 miles.
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster" book, under Boston Marathon Qualifying Program, 3:41, pg 235 (3:40 Boston Marathon goal training schedule).
9:00 a.m. Life Fitness Treadmill set at a 1% grade. 6 mile run: 1 miles easy, 4 miles at 7:50 minute mile pace, 1 mile easy. Average heart rate: 162 bpm. Cardiac Drift: 179 bpm. (Note: maximum heart rate is 190 bpm.) Slower than last week's tempo speed of 7:35 pace for three miles, but an additional mile longer. Felt very strong and had no pain nor soreness during or after the run.
These speed sessions have me eager to run a short race soon, I'll need to search the Las Vegas Track Club site for a race around the middle or end of March.
8 WEEKS UNTIL BOSTON MARATHON REPORT: FEBRUARY 18-24, 2008
Finished eighth week of marathon training and ran only 31 miles as I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, but rather than just doing two cross-training sessions per week I'll be cross-training every day as to promote additional weight loss.
I've lost another pound and now 173 pounds on a six foot frame. I continue to eat more healthier fare like fruits and veggies, and last week I didn't eat any red meat! Interestingly, my resolve not to eat red meat has coincided with a huge meat recall, which encourages my resolve to avoid saturated fats.
I completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps, chest and shoulders rather than the usual machine workouts, I'll continue using machines for the other muscle groupings. Last week I also incorporated pull-ups into my weight lifting sessions.
I've been sleeping very well last week...about 7-8 hours every night. One good aspect of FIRST Training is I'm able to get better sleep, something that was very difficult with high mileage training. 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 circuit training and stationary cycling.
Wednesday: Long Run, 18 miles.
Thursday: Cross-Training, weight circuit training and stationary cycling.
Friday: Intervals, 7 miles.
Saturday: Cross-Training, swimming.
Sunday: Cross-Training, weight circuit training and stationary cycling.
Total Weekly Running Mileage: 31 miles.
Sunday, February 24, 2008
More Cross-Training
Daily Quote: "This may not be my fastest marathon, but it will be my most special." --MARK BUCIAK, ON RUNNING HIS 27TH BOSTON MARATHON 11 WEEKS AFTER OPEN-HEART SURGERY
The weather in Las Vegas is fantastic today; 72 degrees, sunny with no winds, unfortunately I'm back to cross-training on the upright stationary bike and also doing the weight circuit training...I really miss running every day and can hardly wait to finish my experiment with the FIRST Training Program (only running three quality runs per week) and the upcoming Boston Marathon so I can return to high mileage training.
10:45 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 30 minutes. Lifted weight primarily on the circuit machines, with the exception of my chest, shoulders, biceps and triceps, which I worked with dumbbells. I also completed three reps of chin-ups and hope to increase them to four reps this coming week.
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 my favorite cross-training routine from the book! I should try something different next time so my body doesn't get too accustomed to the same exercise.
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. I ignored the gym's television and zoned out on my thoughts today.
Our bowling team, "One Wonders," won all four games tonight at the Bishop Gorman League, which meets at the Gold Coast Bowling Lanes!! I was able to bowl over my average in all of my games. My team member, Mary Ely, is doing fantastic and was bowling way over her average with her new bowling ball, she was key to our winning so convincingly.
The weather in Las Vegas is fantastic today; 72 degrees, sunny with no winds, unfortunately I'm back to cross-training on the upright stationary bike and also doing the weight circuit training...I really miss running every day and can hardly wait to finish my experiment with the FIRST Training Program (only running three quality runs per week) and the upcoming Boston Marathon so I can return to high mileage training.
10:45 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 30 minutes. Lifted weight primarily on the circuit machines, with the exception of my chest, shoulders, biceps and triceps, which I worked with dumbbells. I also completed three reps of chin-ups and hope to increase them to four reps this coming week.
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 my favorite cross-training routine from the book! I should try something different next time so my body doesn't get too accustomed to the same exercise.
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. I ignored the gym's television and zoned out on my thoughts today.
Our bowling team, "One Wonders," won all four games tonight at the Bishop Gorman League, which meets at the Gold Coast Bowling Lanes!! I was able to bowl over my average in all of my games. My team member, Mary Ely, is doing fantastic and was bowling way over her average with her new bowling ball, she was key to our winning so convincingly.
Saturday, February 23, 2008
Swimming Improvement
Daily Quote: "It is true that speed kills. In distance running, it kills anyone who does not have it." --BROOKS JOHNSON, U.S. OLYMPIC COACH FOR WOMEN'S RUNNING
Saturdays have been my Rest Day, but like last week, I swam today as to facilitate more weight loss. I've also practiced doing my flip-turns, as previously I would just restart at the end of the pool's lap, now I strive to flip over without stopping...my flips need a lot of work!
10:00 a.m. Cross-training Workout #2 Mode 6: Swam 8 lengths. Followed immediately by kicking 2 lengths. Rest 1 minute. Repeated this sequence five times. I'm still having troubles completing the last, fifth swimming interval...it's too tough as I was breathing heavily to the point of gasping, therefore I flipped over and finished with a backstroke again. I'm only swimming once a week therefore my swimming progress will be very slow, once I finish the Boston Marathon I'll have more time to perfect my swimming.
Saturdays have been my Rest Day, but like last week, I swam today as to facilitate more weight loss. I've also practiced doing my flip-turns, as previously I would just restart at the end of the pool's lap, now I strive to flip over without stopping...my flips need a lot of work!
10:00 a.m. Cross-training Workout #2 Mode 6: Swam 8 lengths. Followed immediately by kicking 2 lengths. Rest 1 minute. Repeated this sequence five times. I'm still having troubles completing the last, fifth swimming interval...it's too tough as I was breathing heavily to the point of gasping, therefore I flipped over and finished with a backstroke again. I'm only swimming once a week therefore my swimming progress will be very slow, once I finish the Boston Marathon I'll have more time to perfect my swimming.
Friday, February 22, 2008
Dazed and Confused.
Daily Quote: "If the hill has its own name, then it's probably a pretty tough hill." --MARTY STERN, FIVE-TIME WINNING COACH FOR NCAA MEN'S CROSS-COUNTRY
The above quote reminds me that I need to do some hill training next week for Boston's Heartbreak Hill and the Newton Hills!
Today's speed-work is from "Runner's World, Run Less, Run Faster" Boston Qualifying Training Program for a 3:40 time (pg 235).
20 minute warm-up.
2 x (6 x 400m @ 1:39) (1:30 RI)
(2:30 RI between sets)
10 minute cool-down.
Life Fitness Treadmill set at a 1% Grade. Average heart rate: 172 bpm. Cardiac Drift: 187 bpm. (Note my maximum heart rate is 190 bpm.)
I was in such oxygen debt I had problems keeping track what repetition I was at before the next set...I was getting confused and forced myself to calculate via the mill's console the time that I've already ran divided by 1:39 reps...not easy in my dazed condition.
Barely enough time to take a shower and a quick lunch before leaving for work, which is another stressful 12-hour night driving a Checker Cab in Vegas' notorious traffic.
TGIF!!!
The above quote reminds me that I need to do some hill training next week for Boston's Heartbreak Hill and the Newton Hills!
Today's speed-work is from "Runner's World, Run Less, Run Faster" Boston Qualifying Training Program for a 3:40 time (pg 235).
20 minute warm-up.
2 x (6 x 400m @ 1:39) (1:30 RI)
(2:30 RI between sets)
10 minute cool-down.
Life Fitness Treadmill set at a 1% Grade. Average heart rate: 172 bpm. Cardiac Drift: 187 bpm. (Note my maximum heart rate is 190 bpm.)
I was in such oxygen debt I had problems keeping track what repetition I was at before the next set...I was getting confused and forced myself to calculate via the mill's console the time that I've already ran divided by 1:39 reps...not easy in my dazed condition.
Barely enough time to take a shower and a quick lunch before leaving for work, which is another stressful 12-hour night driving a Checker Cab in Vegas' notorious traffic.
TGIF!!!
Thursday, February 21, 2008
Yup, Cross-Training AGAIN!
Daily Quote: "Concerts deplete me; running energizes me." --CARTER BREY, PRINCIPAL CELLIST, NEW YORK PHILHARMONIC
I'm still sore from yesterday's Long Run of 18 miles, tempted to take a complete day of rest, until I stepped on the weight scale and noticed my weight hasn't bulged...back to cross-training again!
10:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I did another three pullups, but today my form was much better.
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.
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. Funny how my legs are sore from running, yet the cycling doesn't appear to be affected, undoubted because cycling uses different muscles.
Today is my fifth day in a row of not eating any red meat...interestingly, I don't miss red meat at all. I'm gradually changing my diet to healthier fare.
I'm still sore from yesterday's Long Run of 18 miles, tempted to take a complete day of rest, until I stepped on the weight scale and noticed my weight hasn't bulged...back to cross-training again!
10:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I did another three pullups, but today my form was much better.
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.
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. Funny how my legs are sore from running, yet the cycling doesn't appear to be affected, undoubted because cycling uses different muscles.
Today is my fifth day in a row of not eating any red meat...interestingly, I don't miss red meat at all. I'm gradually changing my diet to healthier fare.
Wednesday, February 20, 2008
Faster 18-Miler
Daily Quote: "I'm usually in the top 5 percent of my age category. Once you're over 50, there aren't many Kenyans and Ethiopians in your group." --RICHARD OPSAHL, 73, ON HIS 24TH NEW YORK CITY MARATHON
Today is my Long Run and as scheduled in the book, "Runner's World, Run Less, Run Faster," it'll be 18 miles with a goal pace of 8:53 minute miles. My last 18 miler was on January 30th and the goal pace was a slower 9:08 minute miles and my Garmin virtual training partner, Garfield, beat me by one minute...therefore, my other goal is to beat Garfield on the exact same course as our last struggle.
8:30 a.m. Long Run. 18 miles, Time 2:39, Pace 8:52 minute miles. Out and back from home to Martin Luther King, which mostly traverses the "Las Vegas Marathon" route. Cloudy, 60-64 degrees, wind SW at 10 mph, with a little drizzle during the last two miles. Average heart rate: 150 bpm. Cardiac Drift: 171 bpm. Note: maximum heart rate is 190 bpm. Felt very strong at the end with no pain nor soreness...nevertheless, I'm very tired and it's going to be a very long night driving my cab!
I accomplished both goals, the <8:53 minute miles AND beating Garfield by a minute. My virtual training partner has been a great help in forcing me to keep pace, without this tool I doubt I could accomplish my goal time so closely.
Today is my Long Run and as scheduled in the book, "Runner's World, Run Less, Run Faster," it'll be 18 miles with a goal pace of 8:53 minute miles. My last 18 miler was on January 30th and the goal pace was a slower 9:08 minute miles and my Garmin virtual training partner, Garfield, beat me by one minute...therefore, my other goal is to beat Garfield on the exact same course as our last struggle.
8:30 a.m. Long Run. 18 miles, Time 2:39, Pace 8:52 minute miles. Out and back from home to Martin Luther King, which mostly traverses the "Las Vegas Marathon" route. Cloudy, 60-64 degrees, wind SW at 10 mph, with a little drizzle during the last two miles. Average heart rate: 150 bpm. Cardiac Drift: 171 bpm. Note: maximum heart rate is 190 bpm. Felt very strong at the end with no pain nor soreness...nevertheless, I'm very tired and it's going to be a very long night driving my cab!
I accomplished both goals, the <8:53 minute miles AND beating Garfield by a minute. My virtual training partner has been a great help in forcing me to keep pace, without this tool I doubt I could accomplish my goal time so closely.
Tuesday, February 19, 2008
Pullup Attempt
Daily Quote: "To me, life is in the struggle. I never feel more alive than when I'm struggling." --DEAN KARNAZES, AUTHOR OF ULTRAMARATHON MAN
Today is my first attempt to conquer the pullup! I haven't tried to do pullups since high school gym class when I couldn't even do one; I was embarrassed and ashamed in front of the whole class. Last week an article in Men's Health (March 2008, pg 132) called "Master the Pullup" reminded me how I gave up on weight lifting due to that particular fiasco, something that I'm not very proud about, today I attempted the pullup again. I've been lifting weights routinely and should be stronger than I was as a teen, which gives me confidence to try. This section of that article is what inspired me on my new quest:
"The key to limiting fatigue, says Casey, (Mike Casey is the owner of Bullet Gym in Missoula Montana)is relaxing your hands and pulling your shoulder blades back and down. Here's a trick: Focus on hooking your fingers over the bar rather than squeezing it, and apply pressure with your middle finger, ring finger, and pinkie. Then squeeze your shoulder blades down and think about pushing your elbows down into your lats instead of pulling up with your arms."
Amazingly, I accomplished three whole pullups today!!! I know it isn't much, but its a huge feat for me! I'll continue to do three pullups for the rest of the week and will strive to do four pullups next week.
9:00 a.m. Warm up: Elliptical machine for 10 minutes. Weight Circuit Training for 30 minutes, first attempt of pullups and accomplished three pullups. Immediately jumped to my aerobic part of today's exercises:
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. I was literally bored out of my mind with cycling today, nothing on the television and was forced to listen to two women endlessly chat about their husbands lack of enthusiasm for exercise.
Today is my first attempt to conquer the pullup! I haven't tried to do pullups since high school gym class when I couldn't even do one; I was embarrassed and ashamed in front of the whole class. Last week an article in Men's Health (March 2008, pg 132) called "Master the Pullup" reminded me how I gave up on weight lifting due to that particular fiasco, something that I'm not very proud about, today I attempted the pullup again. I've been lifting weights routinely and should be stronger than I was as a teen, which gives me confidence to try. This section of that article is what inspired me on my new quest:
"The key to limiting fatigue, says Casey, (Mike Casey is the owner of Bullet Gym in Missoula Montana)is relaxing your hands and pulling your shoulder blades back and down. Here's a trick: Focus on hooking your fingers over the bar rather than squeezing it, and apply pressure with your middle finger, ring finger, and pinkie. Then squeeze your shoulder blades down and think about pushing your elbows down into your lats instead of pulling up with your arms."
Amazingly, I accomplished three whole pullups today!!! I know it isn't much, but its a huge feat for me! I'll continue to do three pullups for the rest of the week and will strive to do four pullups next week.
9:00 a.m. Warm up: Elliptical machine for 10 minutes. Weight Circuit Training for 30 minutes, first attempt of pullups and accomplished three pullups. Immediately jumped to my aerobic part of today's exercises:
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. I was literally bored out of my mind with cycling today, nothing on the television and was forced to listen to two women endlessly chat about their husbands lack of enthusiasm for exercise.
Monday, February 18, 2008
9 Weeks Until Boston
Daily Quote: "The memory of fallen soldiers and their families kept me going." --RAY GOMEZ, SPFC, AFTER COMPLETING A 6-DAY, 156-MILE RUN THROUGHT THE SAHARA
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster book," under Boston Marathon Qualifying Program, 3:40, pg 235.
9:00 a.m. Life Fitness Treadmill set at a 1% grade. 6 mile run: 2 miles easy, 3 miles at 7:35 minute mile pace, 1 mile easy. Average heart rate: 160 bpm. Cardiac Drift: 177 bpm. (Note: maximum heart rate is 190 bpm.) Much faster than last week's tempo speed of 8:35 pace for six miles, but I didn't have any problems and finished with plenty of gas in the tank.
9 WEEKS UNTIL BOSTON MARATHON REPORT: FEBRUARY 11-17, 2008
Finished seventh week of marathon training and ran only 27 miles as last week was a cut-back recovery week. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, but rather than just doing two cross-training sessions per week I some sort of cross-training every day as to promote additional weight loss.
I'm now 174 pounds on a six foot frame and lost a whole pound since last week...a real breakthrough as my body weight was very stable at 175 pounds. I attributed the one pound loss to carrying more fruit to work and avoiding the airport's "Roach Coach." I'll continue to eat more fruits and vegetables next week.
I completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps, chest and shoulders rather than the usual machine workouts, I'll continue using machines for the other muscle groupings. This week I plan on experimenting with pull-ups, which I couldn't do when in high school.
I slept well every night last week, accomplished at least 7-8 hours of sleep per night. My morning heart rates remained low, 38-41 bpm, which has been stable for several weeks!
A short recap of last week's training:
Monday: Tempo Run, 8 miles.
Tuesday: Cross-training, weight circuit training and stationary cycling.
Wednesday: Long Run, 13 miles.
Thursday: Cross-training, weight circuit training and stationary cycling.
Friday: Intervals, 6 miles.
Saturday: Cross-training, swimming.
Sunday: Cross-training, weight circuit training and stationary cycling.
Total Weekly Running Mileage: 27 miles.
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster book," under Boston Marathon Qualifying Program, 3:40, pg 235.
9:00 a.m. Life Fitness Treadmill set at a 1% grade. 6 mile run: 2 miles easy, 3 miles at 7:35 minute mile pace, 1 mile easy. Average heart rate: 160 bpm. Cardiac Drift: 177 bpm. (Note: maximum heart rate is 190 bpm.) Much faster than last week's tempo speed of 8:35 pace for six miles, but I didn't have any problems and finished with plenty of gas in the tank.
9 WEEKS UNTIL BOSTON MARATHON REPORT: FEBRUARY 11-17, 2008
Finished seventh week of marathon training and ran only 27 miles as last week was a cut-back recovery week. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, but rather than just doing two cross-training sessions per week I some sort of cross-training every day as to promote additional weight loss.
I'm now 174 pounds on a six foot frame and lost a whole pound since last week...a real breakthrough as my body weight was very stable at 175 pounds. I attributed the one pound loss to carrying more fruit to work and avoiding the airport's "Roach Coach." I'll continue to eat more fruits and vegetables next week.
I completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps, chest and shoulders rather than the usual machine workouts, I'll continue using machines for the other muscle groupings. This week I plan on experimenting with pull-ups, which I couldn't do when in high school.
I slept well every night last week, accomplished at least 7-8 hours of sleep per night. My morning heart rates remained low, 38-41 bpm, which has been stable for several weeks!
A short recap of last week's training:
Monday: Tempo Run, 8 miles.
Tuesday: Cross-training, weight circuit training and stationary cycling.
Wednesday: Long Run, 13 miles.
Thursday: Cross-training, weight circuit training and stationary cycling.
Friday: Intervals, 6 miles.
Saturday: Cross-training, swimming.
Sunday: Cross-training, weight circuit training and stationary cycling.
Total Weekly Running Mileage: 27 miles.
Sunday, February 17, 2008
More Cross-Training
Daily Quote: "Road Racing is rock'n'roll; track is Carnegie Hall." --MARTY LIQUORI, MUSICIAN AND ONETOME RECORD HOLDER FOR THE AMERICAN MEN'S 2K, 5K, AND 2 MILES.
Another day of cross-training this weekend, although I would rather be on the roads as the weather is fantastic, partly cloudy, 67 degrees, with a little breeze!
11:45 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 chest, shoulders, biceps and triceps, which I worked with dumbbells. I'm planning on doing chin-ups this coming week, as a teenager I couldn't do even one chin-up and would like to challenge myself.
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. My ankles are feeling so much better since I've been experimenting with FIRST Training Program, the extra rest and cross-training is doing wonders with my recuperation.
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. Watched ESPN on the television screen as I watched bowling...inspired me to do well with my own bowling tonight in the Bishop Gorman League!
Another day of cross-training this weekend, although I would rather be on the roads as the weather is fantastic, partly cloudy, 67 degrees, with a little breeze!
11:45 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 chest, shoulders, biceps and triceps, which I worked with dumbbells. I'm planning on doing chin-ups this coming week, as a teenager I couldn't do even one chin-up and would like to challenge myself.
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. My ankles are feeling so much better since I've been experimenting with FIRST Training Program, the extra rest and cross-training is doing wonders with my recuperation.
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. Watched ESPN on the television screen as I watched bowling...inspired me to do well with my own bowling tonight in the Bishop Gorman League!
Saturday, February 16, 2008
No Rest Day Again
Daily Quote: "What's the greatest running gadget? Ice. As I get older, it's become a cure for everything." --Tate Donovan, Actor.
Saturdays have been my Rest Day, but like last week, will be cross-training today as to facilitate more weight loss.
10:00 a.m. Cross-training Workout #2 Mode 6: Swam 8 lengths. Followed immediately by kicking 2 lengths. Rest 1 minute. Repeated this sequence five times. I'm still having troubles completing the last, fifth swimming interval...it's too tough as I was breathing heavily to the point of gasping, therefore I flipped over and finished with a backstroke again. I should swim more frequently as to perfect my technique (my swimming style is a little like flailing), but when to find the time? I promise myself that I'll swim more after the 2008 Boston Marathon.
I spent two hours today installing and reading blogs that were lost during the computer crash, gradually the computer will be back to normal soon.
Saturdays have been my Rest Day, but like last week, will be cross-training today as to facilitate more weight loss.
10:00 a.m. Cross-training Workout #2 Mode 6: Swam 8 lengths. Followed immediately by kicking 2 lengths. Rest 1 minute. Repeated this sequence five times. I'm still having troubles completing the last, fifth swimming interval...it's too tough as I was breathing heavily to the point of gasping, therefore I flipped over and finished with a backstroke again. I should swim more frequently as to perfect my technique (my swimming style is a little like flailing), but when to find the time? I promise myself that I'll swim more after the 2008 Boston Marathon.
I spent two hours today installing and reading blogs that were lost during the computer crash, gradually the computer will be back to normal soon.
Friday, February 15, 2008
Computer Crash
Daily Quote: "Do you have a sledgehammer or a brick handy ?" — Top thing you don't want to hear from Tech Support.
I'm back online!!!
Wednesday morning after my Long Run attempted to update my blog, but due to high winds I lost power and the computer crashed. I couldn't get back online as my Microsoft Windows was scrambled and eventually had to reinstall everything. I lost all my favorite saved links, addresses, photos and subscribed blogs. It's going to take time to retrieve all this lost information. Thankfully, those who have responded to my blog I'll be able to restore those addresses soon.
Bare with me as I update this blog.
Wednesday, Long Run: This week is a cut-back Long Run of only 13 miles. 9:00 a.m., out and back from Torrey Pines Road, which partly traverses the "Zappos Las Vegas Marathon." I set my virtual training partner, Garfield, for a 8:38 minute miles. I didn't realize how horrid the weather...40 degrees with wind gusts of 60+ mph!! I was no match for Garfield and he beat me by six minutes. Today I would have been better off to run on the treadmill as sucking the dust and dirt was undoubtedly unhealthy.
Thursday, Cross-Training: 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.
Friday, Intervals: 8:30 a.m. Life Fitness Treadmill set at 1% grade. Warm-up, 2 miles at 10 minute miles. Intervals 6x800m at 3:23 minutes. Jog interval, 1:30 minutes. Cool-down: 1 10-minute mile. Average heart rate: 167 bpm. Cardiac Drift: 183 bpm. Tough workout! Both ankles are a little sore, but otherwise body feels o.k.
I'm back online!!!
Wednesday morning after my Long Run attempted to update my blog, but due to high winds I lost power and the computer crashed. I couldn't get back online as my Microsoft Windows was scrambled and eventually had to reinstall everything. I lost all my favorite saved links, addresses, photos and subscribed blogs. It's going to take time to retrieve all this lost information. Thankfully, those who have responded to my blog I'll be able to restore those addresses soon.
Bare with me as I update this blog.
Wednesday, Long Run: This week is a cut-back Long Run of only 13 miles. 9:00 a.m., out and back from Torrey Pines Road, which partly traverses the "Zappos Las Vegas Marathon." I set my virtual training partner, Garfield, for a 8:38 minute miles. I didn't realize how horrid the weather...40 degrees with wind gusts of 60+ mph!! I was no match for Garfield and he beat me by six minutes. Today I would have been better off to run on the treadmill as sucking the dust and dirt was undoubtedly unhealthy.
Thursday, Cross-Training: 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.
Friday, Intervals: 8:30 a.m. Life Fitness Treadmill set at 1% grade. Warm-up, 2 miles at 10 minute miles. Intervals 6x800m at 3:23 minutes. Jog interval, 1:30 minutes. Cool-down: 1 10-minute mile. Average heart rate: 167 bpm. Cardiac Drift: 183 bpm. Tough workout! Both ankles are a little sore, but otherwise body feels o.k.
Tuesday, February 12, 2008
Exhausting Cross-Training
Daily Quote: "I started doing triathlons because the training is so varied. With three sports...there isn't much chance of getting bored." --HEATHER FUHR, FIVE-TIME LAKE PLACID IRONMAN CHAMPION
Last night I worked later and harder due to the airport being very busy with the huge M.A.G.I.C. (Textiles, mostly clothing) convention. This morning I was exhausted even after sleeping eight hours, literally dragged myself to the gym.
11:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weights today using only the machines as I wanted to finish the weight workout quickly and didn't feel like searching and lifting free weights. Still, I was dreading every machine and wanted to go home.
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.
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. I had a tough time on the cycle, I kept looking at the console and the clock was going so very slow, how I ever finished this training I'll never know as I was practically brain dead from the effort.
Went home and took a 30 minute nap before work. Cab business is going to be very busy at the convention today and hope I'm bright eyed and bushy tailed!
Thankfully, tomorrow's scheduled Long Run is only 13 miles...a much needed cut-back week!
Last night I worked later and harder due to the airport being very busy with the huge M.A.G.I.C. (Textiles, mostly clothing) convention. This morning I was exhausted even after sleeping eight hours, literally dragged myself to the gym.
11:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weights today using only the machines as I wanted to finish the weight workout quickly and didn't feel like searching and lifting free weights. Still, I was dreading every machine and wanted to go home.
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.
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. I had a tough time on the cycle, I kept looking at the console and the clock was going so very slow, how I ever finished this training I'll never know as I was practically brain dead from the effort.
Went home and took a 30 minute nap before work. Cab business is going to be very busy at the convention today and hope I'm bright eyed and bushy tailed!
Thankfully, tomorrow's scheduled Long Run is only 13 miles...a much needed cut-back week!
Monday, February 11, 2008
10 Weeks Until Boston
Daily Quote: "Some days you'll run and no matter how hard you think you're going, you'll never be quick. Then there are those days when you're lightning. No reason why." --Don Wheldon, Indianapolis 500 Champion
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster book," under Boston Marathon Qualifying Program, 3:40, pg 235.
10:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 1 mile @ 10 minute mile, Tempo: 6 miles @ 8:05 per per mile, Cool-down: 1 mile @ 10 minute mile. Average Heart Rate: 152 bpm. Cardiac Drift: 169 bpm. (Note: my maximum heart rate is 190 bpm) A good strong effort with no aches nor pain, I'm bubbling over with confidence and a deep feeling of satisfaction.
10 WEEKS UNTIL BOSTON MARATHON REPORT: FEBRUARY 4-10, 2008
Finished sixth week of Boston Marathon training and ran 34 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, but rather than just doing two cross-training sessions per week have decided to do some sort of cross-training every day as to promote additional weight loss.
I'm still 175 pounds on a six foot frame, and my body appears to be very comfortable at this weight, what Oprah's coach, Bob Greene, calls "set point." My major weakness is my weekend off, where I'm tempted with what my wife eats rather than what's best for me. For example, last weekend ate several pieces of pizza for dinner and the following day for lunch had a Whopper hamburger, Sunday night ate a large bowl of chocolate chip ice cream!! I have no problems eating healthier during the workdays in my cab as I carry a sack lunch with fruits and trail mix. I'll be exercising every day as I strive to lose more weight before Boston.
I'm still completing three weight circuit training sessions last week. I'm now using free weights for biceps, triceps, chest and shoulders rather than the usual machine workouts, I'm using machines for the other muscle groupings. I'm considering not lifting weights during my 3-week taper as to facilitate more weight loss.
I slept well most days of the week with the exception of Sunday night when I drank too much caffeine (Diet Pepsi) before bedtime. My morning heart rates have remained low, 38-41 bpm, which hasn't changed in over a month of training...I attribute this heart rate consistency to my new FIRST Training as I'm not over-stressing my body with high mileage training.
A short recap of last week's training:
Monday: Tempo Run, 7 miles.
Tuesday: Cross-training, Weight Circuits and Stationary Cycling.
Wednesday: Long Run, 20 miles.
Thursday: Cross-training, Weight Circuits and Stationary Cycling.
Friday: Intervals, 7 miles.
Saturday: Cross-training, Swimming.
Sunday: Cross-training, Weight Circuits and Stationary Cycling.
Total Weekly Mileage: 34 miles.
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster book," under Boston Marathon Qualifying Program, 3:40, pg 235.
10:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 1 mile @ 10 minute mile, Tempo: 6 miles @ 8:05 per per mile, Cool-down: 1 mile @ 10 minute mile. Average Heart Rate: 152 bpm. Cardiac Drift: 169 bpm. (Note: my maximum heart rate is 190 bpm) A good strong effort with no aches nor pain, I'm bubbling over with confidence and a deep feeling of satisfaction.
10 WEEKS UNTIL BOSTON MARATHON REPORT: FEBRUARY 4-10, 2008
Finished sixth week of Boston Marathon training and ran 34 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, but rather than just doing two cross-training sessions per week have decided to do some sort of cross-training every day as to promote additional weight loss.
I'm still 175 pounds on a six foot frame, and my body appears to be very comfortable at this weight, what Oprah's coach, Bob Greene, calls "set point." My major weakness is my weekend off, where I'm tempted with what my wife eats rather than what's best for me. For example, last weekend ate several pieces of pizza for dinner and the following day for lunch had a Whopper hamburger, Sunday night ate a large bowl of chocolate chip ice cream!! I have no problems eating healthier during the workdays in my cab as I carry a sack lunch with fruits and trail mix. I'll be exercising every day as I strive to lose more weight before Boston.
I'm still completing three weight circuit training sessions last week. I'm now using free weights for biceps, triceps, chest and shoulders rather than the usual machine workouts, I'm using machines for the other muscle groupings. I'm considering not lifting weights during my 3-week taper as to facilitate more weight loss.
I slept well most days of the week with the exception of Sunday night when I drank too much caffeine (Diet Pepsi) before bedtime. My morning heart rates have remained low, 38-41 bpm, which hasn't changed in over a month of training...I attribute this heart rate consistency to my new FIRST Training as I'm not over-stressing my body with high mileage training.
A short recap of last week's training:
Monday: Tempo Run, 7 miles.
Tuesday: Cross-training, Weight Circuits and Stationary Cycling.
Wednesday: Long Run, 20 miles.
Thursday: Cross-training, Weight Circuits and Stationary Cycling.
Friday: Intervals, 7 miles.
Saturday: Cross-training, Swimming.
Sunday: Cross-training, Weight Circuits and Stationary Cycling.
Total Weekly Mileage: 34 miles.
Sunday, February 10, 2008
Keep Pushing
Daily Quote: "You can outdistance that which is running after you, but not what is running inside you." --Rwandan Proverb
Yesterday visited the gym and swam for 30 minutes as well as pampering myself in the sauna and whirlpool. Normally on the weekends I would take at least one day off for total rest, but this weekend I'll keep pushing as to lose some extra weight. My weight is still 174 pounds and my body is very comfortable at this weight, I'll need to push harder if I wish to lose additional weight. Exercise is just one component of losing weight and unfortunately I ate too many junk calories this weekend.
Today is another Cross-training day! 10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I couldn't complete the shoulder press machine, my arms just couldn't do it, had to settle for 9 reps rather than the usual 12 reps...the shoulder press is still my toughest exercise. Perhaps swimming yesterday had exhausted those muscles that I use on the shoulder press? Maybe next time I do weight circuit training I'll decrease the weights by five pounds as to complete the set and avoid the possiblity of hurting myself.
Cross-Training workout #1, mode 3. 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. My ankles feel good today and hopefully ready for tomorrow's Tempo Run.
I did well bowling tonight and was over my average for two games, which wasn't easy as my new bowling average is now 161.
Yesterday visited the gym and swam for 30 minutes as well as pampering myself in the sauna and whirlpool. Normally on the weekends I would take at least one day off for total rest, but this weekend I'll keep pushing as to lose some extra weight. My weight is still 174 pounds and my body is very comfortable at this weight, I'll need to push harder if I wish to lose additional weight. Exercise is just one component of losing weight and unfortunately I ate too many junk calories this weekend.
Today is another Cross-training day! 10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I couldn't complete the shoulder press machine, my arms just couldn't do it, had to settle for 9 reps rather than the usual 12 reps...the shoulder press is still my toughest exercise. Perhaps swimming yesterday had exhausted those muscles that I use on the shoulder press? Maybe next time I do weight circuit training I'll decrease the weights by five pounds as to complete the set and avoid the possiblity of hurting myself.
Cross-Training workout #1, mode 3. 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. My ankles feel good today and hopefully ready for tomorrow's Tempo Run.
I did well bowling tonight and was over my average for two games, which wasn't easy as my new bowling average is now 161.
Friday, February 8, 2008
Mixed Intervals
Daily Quote: "Perseverance is not a long race; it is many short races, one after another." --Walter Elliott
My ankles feel so much better this morning and decided to stay on track with my training. Today's workout are intervals as scheduled in the book, "Runner's World, Run Less, Run Faster."
9:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.0 mph (10 minute miles.) Intervals: 2x1200m @ 5:10 (2 minute jog intervals @ 6.0 mph). Followed by 4x800m @ 3.23 (2 minute jog intervals @ 6.0 mph). Cool-down: 1 mile @ 6.0 mph. Tough workout! Cardiac Drift was 181 bpm (note: maximum heart rate is 190 bpm)
My ankles held up well with no aches nor pain. I find that my ankles always hurt after running uphills and downhills, but no problems on relatively flat ground. The Boston Marathon hills are going to be very challenging for me!
My ankles feel so much better this morning and decided to stay on track with my training. Today's workout are intervals as scheduled in the book, "Runner's World, Run Less, Run Faster."
9:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.0 mph (10 minute miles.) Intervals: 2x1200m @ 5:10 (2 minute jog intervals @ 6.0 mph). Followed by 4x800m @ 3.23 (2 minute jog intervals @ 6.0 mph). Cool-down: 1 mile @ 6.0 mph. Tough workout! Cardiac Drift was 181 bpm (note: maximum heart rate is 190 bpm)
My ankles held up well with no aches nor pain. I find that my ankles always hurt after running uphills and downhills, but no problems on relatively flat ground. The Boston Marathon hills are going to be very challenging for me!
Thursday, February 7, 2008
56th Birthday
Daily Quote: "Youth is happy because it has the ability to see beauty. Anyone who keeps the ability to see beauty never grows old." - Franz Kafka
Today I'm 56 years old, but my body has never been so fit and my spirits never so high! Last year at this time I started training for the Salt Lake City Half-Marathon and was 172 pounds; this year I'm training for the Boston Marathon and I'm 174 pounds, the extra two pounds is probably from heavier muscles as I've been true to my weight lifting routine. The more things change, the more they remain the same. Running defines me.
Birthday or not, today is Cross-training!!
10:45 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 chest, shoulders, biceps and triceps, which I worked with dumbbells. I often wonder if I didn't lift weights how much lighter and faster I would be, but what's important for me now is overall health and fitness.
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. Both ankles are a little sore from yesterday's hilly Long Run, but the weight-bearing stationary cycle didn't seem to trouble my ankles.
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. Watched ESPN on the television screen as I was cycling, a rehash of last Sunday's Super Bowl, which was mildly interesting.
Tomorrow is my interval workout, but if my ankles are still sore I might just do another cross-training routine...maybe swimming?!?
Today I'm 56 years old, but my body has never been so fit and my spirits never so high! Last year at this time I started training for the Salt Lake City Half-Marathon and was 172 pounds; this year I'm training for the Boston Marathon and I'm 174 pounds, the extra two pounds is probably from heavier muscles as I've been true to my weight lifting routine. The more things change, the more they remain the same. Running defines me.
Birthday or not, today is Cross-training!!
10:45 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 chest, shoulders, biceps and triceps, which I worked with dumbbells. I often wonder if I didn't lift weights how much lighter and faster I would be, but what's important for me now is overall health and fitness.
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. Both ankles are a little sore from yesterday's hilly Long Run, but the weight-bearing stationary cycle didn't seem to trouble my ankles.
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. Watched ESPN on the television screen as I was cycling, a rehash of last Sunday's Super Bowl, which was mildly interesting.
Tomorrow is my interval workout, but if my ankles are still sore I might just do another cross-training routine...maybe swimming?!?
Wednesday, February 6, 2008
A Hilly 20-Miler
Daily Quote: "I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." --MIKE FANELLI, FORMER COACH FOR THE SAN FRANCISCO IMPALAS.
Today I've decided to start running my Long Runs on hilly courses, and hence I ran out-and-back to Mountain Crest Park that's located near Mount Charleston's foothills. Hopefully these hills will prepare me for Boston's Newton Hills and infamous Heartbreak Hill.
I've set my Garmin Forerunner 305 virtual training partner, who I call "Garfield" for a 9:08 minute mile pace for 20 miles. Last week Garfield beat me at the same pace for 18 miles and I want revenge!
9:00 a.m. Out & Back to Mountain Crest Park. Weather is PERFECT! Partly Cloudy, 49-53 degrees with no wind!! Average heart rate: 171 bpm. Cardiac Drift: 180 bpm. Hills were tough, and Garfield lead most of the way up, but on the downhill return home was able to pass him and stay a little ahead. TIME: 3:02, 9:08 minute pace. I beat Garfield by a couple of feet, but I'm alarmed how strenuous the workout, my heart rate was much too high, hopefully I'll have time to get myself fit before April 21st!!!
Today I've decided to start running my Long Runs on hilly courses, and hence I ran out-and-back to Mountain Crest Park that's located near Mount Charleston's foothills. Hopefully these hills will prepare me for Boston's Newton Hills and infamous Heartbreak Hill.
I've set my Garmin Forerunner 305 virtual training partner, who I call "Garfield" for a 9:08 minute mile pace for 20 miles. Last week Garfield beat me at the same pace for 18 miles and I want revenge!
9:00 a.m. Out & Back to Mountain Crest Park. Weather is PERFECT! Partly Cloudy, 49-53 degrees with no wind!! Average heart rate: 171 bpm. Cardiac Drift: 180 bpm. Hills were tough, and Garfield lead most of the way up, but on the downhill return home was able to pass him and stay a little ahead. TIME: 3:02, 9:08 minute pace. I beat Garfield by a couple of feet, but I'm alarmed how strenuous the workout, my heart rate was much too high, hopefully I'll have time to get myself fit before April 21st!!!
Tuesday, February 5, 2008
Weather Getting Better!
Daily Quote: "Mind is everything: muscle--pieces of rubber. All that I am because of my mind." --Paavo Nurmi, Winner of 12 Olympic Medals.
No strong winds today and would be perfect for a day of running; currently it's partly cloudy, 52 degrees, and absolutely no winds!! Unfortunately, today is my cross-training day and I went to the gym, but I do have tomorrow's Long Run as to take advantage of the perfect weather.
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'm getting hooked on the rowing machine as I'm showing much improvement in my technique and speed.
Later Morning, after sleeping eight hours, 12:20 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. I kept looking longingly outside the gym's windows at the beautiful weather...sometimes this "FIRST Training Program" really sucks as I miss my daily runs. I'm looking forward to my 20-miler tomorrow!
No strong winds today and would be perfect for a day of running; currently it's partly cloudy, 52 degrees, and absolutely no winds!! Unfortunately, today is my cross-training day and I went to the gym, but I do have tomorrow's Long Run as to take advantage of the perfect weather.
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'm getting hooked on the rowing machine as I'm showing much improvement in my technique and speed.
Later Morning, after sleeping eight hours, 12:20 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. I kept looking longingly outside the gym's windows at the beautiful weather...sometimes this "FIRST Training Program" really sucks as I miss my daily runs. I'm looking forward to my 20-miler tomorrow!
Monday, February 4, 2008
11 Weeks Until Boston
Daily Quote: "When runners complain of overuse injuries, it's a safe bet they're running on roads." --Adam Chase, Coauthor of the "The Ultimate Guide to Trail Running."
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster book.
Tempo Run. Life Fitness Treadmill set at a 1% grade. Warm-up: 1 mile @ 6.0 mph (10 minute miles). Tempo: 5 miles @ 7.7 mph (7:48 minute miles). Average heart rate: 162 bpm. Cardiac Drift: 179 bpm. Note: my maximum heart rate is 190 bpm. I felt strong today and no longer have sore legs from last week's Long Run.
11 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 28 - FEBRUARY 3, 2008
Finished fifth week of Boston Marathon training and ran a total of 30 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and with the exception of not finishing the crosstraining swimming portion as scheduled, I did continued with the running portion exactly as written! I am now doing my Long Runs on the roads rather than the treadmill, and my upper legs were very sore, fortunately the soreness was temporary and was able to continue marathon training two days later.
I'm now 175 pounds on a six foot frame and was able to lose one pound last week. I have a long way to go with my weight loss and so little time left before the marathon.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps, chest and shoulders rather than the usual machine workouts, I'm still using machines for the other muscle groupings.
I slept well every night last week with at least seven hours of sleep. My morning heart rates have remained low, 38-41 bpm, which hasn't changed in over a month of training...undoubtedly only running three days a week doesn't put too much stress on my body.
A short recap of last week's training:
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, weight circuits and stationary cycling.
Wednesday: Long Run, 18 miles.
Thursday: REST DAY.
Friday: Intervals, 6 miles.
Saturday: Cross-training, weight circuits and stationary cycling.
Sunday: Cross-training, rowing machine, weights, and swimming.
Total weekly mileage: 30 miles.
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster book.
Tempo Run. Life Fitness Treadmill set at a 1% grade. Warm-up: 1 mile @ 6.0 mph (10 minute miles). Tempo: 5 miles @ 7.7 mph (7:48 minute miles). Average heart rate: 162 bpm. Cardiac Drift: 179 bpm. Note: my maximum heart rate is 190 bpm. I felt strong today and no longer have sore legs from last week's Long Run.
11 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 28 - FEBRUARY 3, 2008
Finished fifth week of Boston Marathon training and ran a total of 30 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and with the exception of not finishing the crosstraining swimming portion as scheduled, I did continued with the running portion exactly as written! I am now doing my Long Runs on the roads rather than the treadmill, and my upper legs were very sore, fortunately the soreness was temporary and was able to continue marathon training two days later.
I'm now 175 pounds on a six foot frame and was able to lose one pound last week. I have a long way to go with my weight loss and so little time left before the marathon.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps, chest and shoulders rather than the usual machine workouts, I'm still using machines for the other muscle groupings.
I slept well every night last week with at least seven hours of sleep. My morning heart rates have remained low, 38-41 bpm, which hasn't changed in over a month of training...undoubtedly only running three days a week doesn't put too much stress on my body.
A short recap of last week's training:
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, weight circuits and stationary cycling.
Wednesday: Long Run, 18 miles.
Thursday: REST DAY.
Friday: Intervals, 6 miles.
Saturday: Cross-training, weight circuits and stationary cycling.
Sunday: Cross-training, rowing machine, weights, and swimming.
Total weekly mileage: 30 miles.
Sunday, February 3, 2008
Cross-Training Workout #2, Mode 6
Daily Quote: "Goals are about the lightest thing you have to travel with." --Josh Ritter, Singer-Songwriter
10:00 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical.
Today is going to be different as I'll be adding swimming to my mix of cross-training as suggested in the book, "Runner's World, Run less, Run Faster," pg 108.
Cross-training Workout #2 Mode 6: Swam 8 lengths. Followed immediately by kicking 2 lengths. Rest 1 minute. Repeated this sequence five times. The fifth time at 5 lengths was too tough as I was breathing heavily to the point of gasping, therefore I flipped over and finished with a backstroke.
I really need to swim more and perfect my technique. I'll also need to replace my goggles as the head band was so brittle it broke off during the middle of the swim...that'll teach me not to leave my swimming gear in the car's trunk throughout the year and the hot summer months.
10:00 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical.
Today is going to be different as I'll be adding swimming to my mix of cross-training as suggested in the book, "Runner's World, Run less, Run Faster," pg 108.
Cross-training Workout #2 Mode 6: Swam 8 lengths. Followed immediately by kicking 2 lengths. Rest 1 minute. Repeated this sequence five times. The fifth time at 5 lengths was too tough as I was breathing heavily to the point of gasping, therefore I flipped over and finished with a backstroke.
I really need to swim more and perfect my technique. I'll also need to replace my goggles as the head band was so brittle it broke off during the middle of the swim...that'll teach me not to leave my swimming gear in the car's trunk throughout the year and the hot summer months.
Saturday, February 2, 2008
No Rest Today
Daily Quote: "When I perform, I can tell the days I haven't run. The clarity in my voice isn't the same." --Jo Dee Messina, Grammy-Nonminated Country Music Singer.
I usually take a Rest Day on Saturdays, but due to the fact I took a Rest Day last Thursday because of my sore upper legs decided to train today.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Increased weights by five pounds on the biceps machine.
Cross-Training workout #1, mode 3. 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.
My upper legs feel great today and feel no soreness, I believe I'm o.k. to continue next week's workouts as planned in the book, "Runner's World, Run Less, Run Faster."
This afternoon we'll be practicing bowling with our team members Glenn and Mary Ely, plus two new bowlers, Greg and Laura Wallace. Tomorrow will be no league bowling due to being Super Bowl Sunday, therefore we're practicing bowling today so we won't become too rusty. I'm not big of football and frustrated that it'll actually create a day off from our bowling league.
Last week AND today this site's spell-checker hasn't been working, which makes me extra cautious when I type and actually have to proof read afterwards...you definitely miss spell checking when it's gone, hopefully they'll have it fixed soon.
I usually take a Rest Day on Saturdays, but due to the fact I took a Rest Day last Thursday because of my sore upper legs decided to train today.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Increased weights by five pounds on the biceps machine.
Cross-Training workout #1, mode 3. 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.
My upper legs feel great today and feel no soreness, I believe I'm o.k. to continue next week's workouts as planned in the book, "Runner's World, Run Less, Run Faster."
This afternoon we'll be practicing bowling with our team members Glenn and Mary Ely, plus two new bowlers, Greg and Laura Wallace. Tomorrow will be no league bowling due to being Super Bowl Sunday, therefore we're practicing bowling today so we won't become too rusty. I'm not big of football and frustrated that it'll actually create a day off from our bowling league.
Last week AND today this site's spell-checker hasn't been working, which makes me extra cautious when I type and actually have to proof read afterwards...you definitely miss spell checking when it's gone, hopefully they'll have it fixed soon.
Friday, February 1, 2008
Another 3x1 Mile Interval
Daily Quote: "Ask yourself, Can I give more? The answer is usually yes." --Paul Tergat, Marathon World-Record Holder (2:04:55)
My upper legs feel better today, therefore I'll attempt an interval workout as scheduled in "Runner's World, Run Less, Run Faster."
9:30 a.m. Intervals. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute mile pace). Intervals: 3x1 mile at 8.3 mph (7:14 minute mile pace). Jog Intervals: ONE minute @ 6.0 mph. Cool-down: one mile @ 6.0 mph. Cardiac Drift: 187 bpm. Note: my maximum heart rate is 190 bpm.
Tough workoout, but better than the last time I did this exact speed workout on January 4, 2008, when I my cardiac drift maxed out at 190 bpm. I am showing improvement!
My upper legs feel better today, therefore I'll attempt an interval workout as scheduled in "Runner's World, Run Less, Run Faster."
9:30 a.m. Intervals. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute mile pace). Intervals: 3x1 mile at 8.3 mph (7:14 minute mile pace). Jog Intervals: ONE minute @ 6.0 mph. Cool-down: one mile @ 6.0 mph. Cardiac Drift: 187 bpm. Note: my maximum heart rate is 190 bpm.
Tough workoout, but better than the last time I did this exact speed workout on January 4, 2008, when I my cardiac drift maxed out at 190 bpm. I am showing improvement!
Subscribe to:
Posts (Atom)
