Daily Quote: "Spread your calories on a variety of wholesome foods at each meal; target at least three kinds of fool per meal." --from the excellent book, "Nancy Clark's Food Guide for Marathoners."
Today's workout as scheduled in "Runner's World, Run Less, Run Faster" is a long run of 13 miles at 8:23 minute per mile pace...quite fast for a long run, but it's only 13 miles too. I've set my Garmin virtual partner for the time and distance and was eager to go!
9:00 a.m. Out-and-back on Alta Road, which is a slight steady climb uphill, and an easy glide downhill. Sunny 60-65 degrees, winds SW at 8 mph. I was able to stay ahead of "Garfield" (nickname for virtual training partner) for about 10 miles when he eased past me. 11-12 miles we traded positions several times, the last mile he was able to keep ahead until the finish. I feel very slow. Maybe I'm not fully recovered from last Saturday's 5k race, although in that race I didn't give 100%? Could I actually be over trained with such low running mileage with vigorous cross-training? Thankfully, my taper begins today, and if I am over trained I should be able to recover in the next three weeks.
THREE WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 24-30, 2008
Finished 13th week of marathon training and ran only 36 miles as I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, which included two vigorous cross-training days. Today begins my first day of tapering...where did the time go???
I managed to gain one pound and I'm now 171 pounds on a six foot frame. I need to stay focus on my diet as reduced training during my taper could mean additional pounds if I'm not careful.
I only did two sessions of weight circuit training as I reduce my work load for my upcoming taper. I should manage another two sessions of weights next week.
Friday night I was only able to sleep for four hours as I had to work until 2:00 a.m. and awake for the race's start at 7:45 a.m. The rest of the week I slept well, approximately 7-8 hours of sound sleep a night. My morning heart rates have remained normal, even the following day after my race, around 38-42 bpm.
A short recap of last week's training:
Monday: Long Run, 20 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Intervals, 7 miles.
Thursday: Crosstrainig, weight circuit training and stationary cycle.
Friday: Rest Day. Tapering for 5k race.
Saturday 5k RACE DAY
Sunday: Crosstraining, weight circuit training and stationary cycle.
Total weekly running miles: 36 miles.
Monday, March 31, 2008
Sunday, March 30, 2008
Beating the "Ringers!"
Daily Quote: "Eat appropriately sized meals on a regular schedule so that you won't get too hungry. Notice how your lunches and dinner deteriorate when you eat too little breakfast" --from the excellent book, "Nancy Clark's Food Guide for Marathoners."
Tonight our bowling team, "The One Wonders" clobbered the team called "The Ringers" all four games!! The Ringers are ranked the #1 team in our "Bishop Gorman Bowling League" and are fierce competitors as well as poor sports! They treated us very badly during our last match and we wanted revenge badly. Our team as a whole played extremely well and beat them convincingly every game...AND we were very good sports as well. This victory is so sweet!
Earlier today:
10:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 30 minutes.
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.
I'm not sore at all from yesterday's 5k race and actually feel some guilt...geez, shouldn't I be hurting at least a little? I realize I didn't leave everything at the finishing line, but also that my major goal is the Boston Marathon and must strive to be as healthy and fit for that struggle.
Tonight our bowling team, "The One Wonders" clobbered the team called "The Ringers" all four games!! The Ringers are ranked the #1 team in our "Bishop Gorman Bowling League" and are fierce competitors as well as poor sports! They treated us very badly during our last match and we wanted revenge badly. Our team as a whole played extremely well and beat them convincingly every game...AND we were very good sports as well. This victory is so sweet!
Earlier today:
10:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 30 minutes.
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.
I'm not sore at all from yesterday's 5k race and actually feel some guilt...geez, shouldn't I be hurting at least a little? I realize I didn't leave everything at the finishing line, but also that my major goal is the Boston Marathon and must strive to be as healthy and fit for that struggle.
Saturday, March 29, 2008
Run Away With Cirque Du Soleil 5K
Today is my first race of 2008, "Seventh Annual Run Away With Cirque Du Soleil 5k!" My last 5k race was March 17, 2007, "Come Catch a Leprechaun 5k," which was over a year ago!! During that last race my finishing time was 22:36 with a pace of 7:16 minute miles. I've been doing intervals for marathon training and hope it has helped with maintaining my speed.
The weather is perfect for racing!! Clear, 57 degrees with winds of 7mph from the southwest, hence the weather isn't going to be a factor today. This is the first race ever at the Springs Preserve and don't know what to expect with the terrain or tangents, I'll just have to play it by ear. I'm wearing my lightweight training shoes that I use for racing, the "ASICS GEL-DS Trainers #12," but worry they'll be insufficient if the course is dirt, gravel, or cross-country.
I arrived home from work at 2:15 a.m. and went immediately to bed as the race starts at 7:45 a.m. I awoke at 7:00 a.m., ate a small breakfast of Raisin Bran and sliced bananas with skim milk. Arrived at the race ten minutes before the start...already hundreds of racers were all bunched at the starting line. This is the largest 5k race I've ever ran, usually about 200-300 runners would run a local 5k race, but today 720 runners are running this course. I was able to squeeze myself to about 2/3 down from the start, thankfully the race has chip mats and won't affect my placing.
Mayor Oscar Goodman started the race with a shotgun blast. I quickly realized as we all strive to reach the starting line that I wouldn't be accomplishing any personal records in this race, rather than suffer zig-zagging all the walkers and slow joggers I'll run this race as a tempo run. Even as a tempo run this race is ridiculous as the course has many curves, angles, sharp tangents, steady climbs, and a cut-back only within 1/2 mile from the start. The course wasn't sufficient for the number of runners present as sometimes I was in lock-step with others who were trapped in the crowd. The course narrows to three abreast and then widens to a whole road causing me to jog at certain points followed by a wild sprint. My splits and heart rates from my Garmin are as follows:
Mile 1: Time, 7:53. Heart Rate 169 bpm. (Maximum heart rate is 190 bpm)
Mile 2: Time, 7:24. Heart Rate 177 bpm.
Mile 3: Time, 8:03. Heart Rate 178 bpm.
Finishing time 24:03.
My Garmin had reached 3.11 miles before I actually finished the course, undoubtedly I didn't cut many of the tangents sharp enough and ran farther, and/or the course wasn't measured correctly...I believe I ran farther due to missing the tangents as the crowd was too tight. Anyways, the final times was as follows:
Gun Time: 26:00
Chip Time: 24:50
Garmin Time: 24:03
During the race I had forgotten that my fellow age groupers could also be suffering from the crowds and was surprised I won Third Place in my age group, which consisted of 11 racers.
The following cross table is interesting as note the gun start and chip start of the winner in my age group:
MALE AGE GROUP: 55 - 59
Place Gun_tm Chip_tm Pace Name Age City, State
===== ======= ======= ===== ================== === ================
1 21:05 21:04 6:47 MARCO CHAVARRIA 55 LAS VEGAS NV
2 23:43 23:32 7:35 DON BIGGER 55 LAS VEGAS NV
3 26:00 24:50 8:00 BRUCE ROBISON 56 LAS VEGAS NV
4 25:33 25:17 8:09 LOU AVENA 56 LAS VEGAS NV
5 27:33 27:14 8:46 CHARLES BILBERRY 56 LAS VEGAS NV
6 28:54 28:47 9:16 GARY EISNOR 57 LAS VEGAS NV
7 29:40 29:27 9:29 KEITH POEHL 58 WACO TX
8 34:21 34:20 11:03 MICHAEL BUCKLEY 57 LAS VEGAS NV
9 38:06 37:36 12:06 JAMES CULLEN 58 LAS VEGAS NV
10 48:42 48:41 15:40 WILLIAM BOW 57 HOLLIDAYSBURG PA
11 1:06:26 1:06:00 21:15 CARLOS RAMIREZ 55 LAS VEGAS NV
I should mention that in previous races when things didn't go well or as planned I would suffer depression and beat myself up, this race was different, I appraised the situation, changed my goal to a tempo run, and actually had fun.
The weather is perfect for racing!! Clear, 57 degrees with winds of 7mph from the southwest, hence the weather isn't going to be a factor today. This is the first race ever at the Springs Preserve and don't know what to expect with the terrain or tangents, I'll just have to play it by ear. I'm wearing my lightweight training shoes that I use for racing, the "ASICS GEL-DS Trainers #12," but worry they'll be insufficient if the course is dirt, gravel, or cross-country.
I arrived home from work at 2:15 a.m. and went immediately to bed as the race starts at 7:45 a.m. I awoke at 7:00 a.m., ate a small breakfast of Raisin Bran and sliced bananas with skim milk. Arrived at the race ten minutes before the start...already hundreds of racers were all bunched at the starting line. This is the largest 5k race I've ever ran, usually about 200-300 runners would run a local 5k race, but today 720 runners are running this course. I was able to squeeze myself to about 2/3 down from the start, thankfully the race has chip mats and won't affect my placing.
Mayor Oscar Goodman started the race with a shotgun blast. I quickly realized as we all strive to reach the starting line that I wouldn't be accomplishing any personal records in this race, rather than suffer zig-zagging all the walkers and slow joggers I'll run this race as a tempo run. Even as a tempo run this race is ridiculous as the course has many curves, angles, sharp tangents, steady climbs, and a cut-back only within 1/2 mile from the start. The course wasn't sufficient for the number of runners present as sometimes I was in lock-step with others who were trapped in the crowd. The course narrows to three abreast and then widens to a whole road causing me to jog at certain points followed by a wild sprint. My splits and heart rates from my Garmin are as follows:
Mile 1: Time, 7:53. Heart Rate 169 bpm. (Maximum heart rate is 190 bpm)
Mile 2: Time, 7:24. Heart Rate 177 bpm.
Mile 3: Time, 8:03. Heart Rate 178 bpm.
Finishing time 24:03.
My Garmin had reached 3.11 miles before I actually finished the course, undoubtedly I didn't cut many of the tangents sharp enough and ran farther, and/or the course wasn't measured correctly...I believe I ran farther due to missing the tangents as the crowd was too tight. Anyways, the final times was as follows:
Gun Time: 26:00
Chip Time: 24:50
Garmin Time: 24:03
During the race I had forgotten that my fellow age groupers could also be suffering from the crowds and was surprised I won Third Place in my age group, which consisted of 11 racers.
The following cross table is interesting as note the gun start and chip start of the winner in my age group:
MALE AGE GROUP: 55 - 59
Place Gun_tm Chip_tm Pace Name Age City, State
===== ======= ======= ===== ================== === ================
1 21:05 21:04 6:47 MARCO CHAVARRIA 55 LAS VEGAS NV
2 23:43 23:32 7:35 DON BIGGER 55 LAS VEGAS NV
3 26:00 24:50 8:00 BRUCE ROBISON 56 LAS VEGAS NV
4 25:33 25:17 8:09 LOU AVENA 56 LAS VEGAS NV
5 27:33 27:14 8:46 CHARLES BILBERRY 56 LAS VEGAS NV
6 28:54 28:47 9:16 GARY EISNOR 57 LAS VEGAS NV
7 29:40 29:27 9:29 KEITH POEHL 58 WACO TX
8 34:21 34:20 11:03 MICHAEL BUCKLEY 57 LAS VEGAS NV
9 38:06 37:36 12:06 JAMES CULLEN 58 LAS VEGAS NV
10 48:42 48:41 15:40 WILLIAM BOW 57 HOLLIDAYSBURG PA
11 1:06:26 1:06:00 21:15 CARLOS RAMIREZ 55 LAS VEGAS NV
I should mention that in previous races when things didn't go well or as planned I would suffer depression and beat myself up, this race was different, I appraised the situation, changed my goal to a tempo run, and actually had fun.
Tuesday, March 25, 2008
New Running Shoes!
Daily Quote: "Breakfast is not my favorite meal of the day, but I soon learned it was essential to my overall endurance. My training sessions and times were markedly worse when I skipped breakfast. A bagel or cereal in the morning works wonders for me!" --Shelley Smith, CO (from the book, "Nancy Clark's Food Guide for Marathoners")
This morning I went shopping at DSW Shoes and bought new running shoes, Brook's Adrenaline's #6 for only $59.95, a $30 savings!! I had worn this model last year with good results and look forward to running in them again.
Today is a six mile recovery run as to break-in the new shoes. 11:35 p.m., partly cloudy, 72 degree with no winds. Out and back on Torrey Pines, heart rate within my 65-70% MHR Zone. I'm still sore from yesterday's Long Run, and blister on foot arch is annoying even with a bandage patch. The new shoes were perfect!
My motion control shoes, New Balance 845, has accumulated 422 miles and today will be retiring them from running, but will still wear them as walking/work shoes.
This morning I went shopping at DSW Shoes and bought new running shoes, Brook's Adrenaline's #6 for only $59.95, a $30 savings!! I had worn this model last year with good results and look forward to running in them again.
Today is a six mile recovery run as to break-in the new shoes. 11:35 p.m., partly cloudy, 72 degree with no winds. Out and back on Torrey Pines, heart rate within my 65-70% MHR Zone. I'm still sore from yesterday's Long Run, and blister on foot arch is annoying even with a bandage patch. The new shoes were perfect!
My motion control shoes, New Balance 845, has accumulated 422 miles and today will be retiring them from running, but will still wear them as walking/work shoes.
Monday, March 24, 2008
4 Weeks Until Boston
Daily Quote: "During training, we encourage our marathoners to start eating breakfast---even if they aren't breakfast people--to help prevent 'bonk.' When someone bonks, we quiz them about what they ate that day. Inevitably, they have skipped breakfast. They learn never to do that again!" --Matt Keil, San Jose, CA (from the book, "Nancy Clark's Food Guide for Marathoners.")
Today is the last 20-miler for this training period!! My training schedule in "Runner's World, Run Less, Run Faster" has me running the 20-miler at a fast pace, 8:38 minute per mile!! This is going to be a challenge as my last Half Marathon, "Salt Lake City Half-Marathon," was at a 8:21 minute per mile pace. My last marathon, the "2007 Zappos Las Vegas Marathon," was at a 8:34 minute pace...hence I'll be running very close to marathon's race pace today!
Set my Garmin Forerunner 305 virtual training partner, "Garfield" for distance and pace. It's going to be tough to beat him today!
Started run early, 7:00 a.m., as the temperature in Vegas will reach the low 80's today. The temperature at the start was 50 degrees and ended the run at 67 degrees, with the wind ENE at 5 mph. Today's course will be an out-and-back from home to Red Rock Canyon.
I managed to stay in front of Garfield for the first 15 miles, but he eased past me as I climbed the overpass at HWY 95. The next two miles I struggled to catch up to him and eventually passed him at mile 18 and somehow stayed in front the rest of way home. My average heart rate was 154 bpm and cardiac drift was 161 bpm. My body feels like it just finished a race, legs are hammered and sore, large blister on left foot's arch, and totally exhausted.
FOUR WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 17-23, 2008
Finished 12th week of marathon training and ran only 33 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 did three cross-training days last week as to promote additional weight loss.
I lost two pounds!! I'm now 170 pounds on a six foot frame. My race weight for the "2007 Zappos Las Vegas Marathon" was 172 pounds and I'm thrilled that I should be lighter and perhaps faster for Boston! I would like to eventually reach 165 pounds, but that goal may not be accomplished in time for Boston.
I had no problems completing three sessions of weight circuit training last week as Vegas didn't have any major conventions. The last two weeks of tapering I'm considering of temporarily ceasing weights until after the race as to fully recuperate.
I've been sleeping very well last week, averaging 7-8 hours of sound sleep, and my morning heart rates have returned to normal, approximately 39-42 bpm.
A short recap of last week's training:
Monday: Long Run, 15 miles.
Tuesday: Cross-training, weight circuit training and stationary cycle.
Wednesday: Tempo Run, 11 miles.
Thursday: Cross-training, weight circuit training and stationary cycle.
Friday: Intervals, 7 miles.
Saturday: Cross-training, weight circuit training and stationary cycle.
Sunday: EASTER. Rest Day.
Total running miles: 33 miles.
Today is the last 20-miler for this training period!! My training schedule in "Runner's World, Run Less, Run Faster" has me running the 20-miler at a fast pace, 8:38 minute per mile!! This is going to be a challenge as my last Half Marathon, "Salt Lake City Half-Marathon," was at a 8:21 minute per mile pace. My last marathon, the "2007 Zappos Las Vegas Marathon," was at a 8:34 minute pace...hence I'll be running very close to marathon's race pace today!
Set my Garmin Forerunner 305 virtual training partner, "Garfield" for distance and pace. It's going to be tough to beat him today!
Started run early, 7:00 a.m., as the temperature in Vegas will reach the low 80's today. The temperature at the start was 50 degrees and ended the run at 67 degrees, with the wind ENE at 5 mph. Today's course will be an out-and-back from home to Red Rock Canyon.
I managed to stay in front of Garfield for the first 15 miles, but he eased past me as I climbed the overpass at HWY 95. The next two miles I struggled to catch up to him and eventually passed him at mile 18 and somehow stayed in front the rest of way home. My average heart rate was 154 bpm and cardiac drift was 161 bpm. My body feels like it just finished a race, legs are hammered and sore, large blister on left foot's arch, and totally exhausted.
FOUR WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 17-23, 2008
Finished 12th week of marathon training and ran only 33 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 did three cross-training days last week as to promote additional weight loss.
I lost two pounds!! I'm now 170 pounds on a six foot frame. My race weight for the "2007 Zappos Las Vegas Marathon" was 172 pounds and I'm thrilled that I should be lighter and perhaps faster for Boston! I would like to eventually reach 165 pounds, but that goal may not be accomplished in time for Boston.
I had no problems completing three sessions of weight circuit training last week as Vegas didn't have any major conventions. The last two weeks of tapering I'm considering of temporarily ceasing weights until after the race as to fully recuperate.
I've been sleeping very well last week, averaging 7-8 hours of sound sleep, and my morning heart rates have returned to normal, approximately 39-42 bpm.
A short recap of last week's training:
Monday: Long Run, 15 miles.
Tuesday: Cross-training, weight circuit training and stationary cycle.
Wednesday: Tempo Run, 11 miles.
Thursday: Cross-training, weight circuit training and stationary cycle.
Friday: Intervals, 7 miles.
Saturday: Cross-training, weight circuit training and stationary cycle.
Sunday: EASTER. Rest Day.
Total running miles: 33 miles.
Saturday, March 22, 2008
Easter Weekend
Daily Quote: "Restricting calories, increasing your strength, and getting quality sleep are three of nature's best antiaging medicines." --Dr. Roizen & Dr. Oz, from the book, "You, Staying Young: the Owner's Manual for Extending Your Warranty."
Today is a busy day as I strive to cram all my exercises and activities into one day as tomorrow we'll be celebrating Easter with the Ely family.
9:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. My weight training is coming along well, next week I'll increase both biceps and triceps weights by five pounds.
I quickly followed 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. The gym was packed today with faces I've never seen before, maybe newbies preparing for Easter feasting?
Later in the afternoon, Suzie and I went bowling practice at the Gold Coast Bowling Lanes. We both did very well, and bowled above our averages. My current bowling average is 163 pins and after the 2008 Boston Marathon I plan to place more emphasis on being a better bowler...I would like to see my average increased to 180+ pins before 2009.
I hope to stay disciplined tomorrow during Easter Dinner and plan to eat healthier portions with plenty of veggies.
Today is a busy day as I strive to cram all my exercises and activities into one day as tomorrow we'll be celebrating Easter with the Ely family.
9:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. My weight training is coming along well, next week I'll increase both biceps and triceps weights by five pounds.
I quickly followed 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. The gym was packed today with faces I've never seen before, maybe newbies preparing for Easter feasting?
Later in the afternoon, Suzie and I went bowling practice at the Gold Coast Bowling Lanes. We both did very well, and bowled above our averages. My current bowling average is 163 pins and after the 2008 Boston Marathon I plan to place more emphasis on being a better bowler...I would like to see my average increased to 180+ pins before 2009.
I hope to stay disciplined tomorrow during Easter Dinner and plan to eat healthier portions with plenty of veggies.
Friday, March 21, 2008
Improved Intervals
Daily Quote: "I've found that keeping a cooler packed with wholesome foods allows me to graze often and eat the items that fit my dietary requirements. To simplify the process of getting my trough ready, I choose pre-cut fruits and vegetables, dried fruits, nuts, energy bars, yogurt, etc. If I had to work hard at preparing these foods, this plan would quickly fall off my priority list. --John Correia, San Diego, CA (Nancy Clark's Food Guide for Marathoners, pg 13.)
The above quote hits home for me...I don't pack a lunch for work, but have lazily ate off the airport's "Roach Coach" whenever I feel like eating...often not choosing the best foods; a sack lunch with fruits, nuts, and energy bars would work for me.
Yesterday I cross-trained on the upright stationary cycle, did the weight circuits AND bowled three practice games! Today I'm ready to run!
10:30 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: 184 bpm. Note: my maximum heart rate is 190 bpm.
Tough run!! The exact same workout as February 1st, but today my cardiac drift was 184 bpm, NOT 187 bpm! The lower heart rate shows I've adapted to my speed training and can run faster with less effort. I should increase my speed to 8.4 mph with my next interval's session.
The above quote hits home for me...I don't pack a lunch for work, but have lazily ate off the airport's "Roach Coach" whenever I feel like eating...often not choosing the best foods; a sack lunch with fruits, nuts, and energy bars would work for me.
Yesterday I cross-trained on the upright stationary cycle, did the weight circuits AND bowled three practice games! Today I'm ready to run!
10:30 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: 184 bpm. Note: my maximum heart rate is 190 bpm.
Tough run!! The exact same workout as February 1st, but today my cardiac drift was 184 bpm, NOT 187 bpm! The lower heart rate shows I've adapted to my speed training and can run faster with less effort. I should increase my speed to 8.4 mph with my next interval's session.
Wednesday, March 19, 2008
Improved Tempo Run
Daily Quote: I try to live by the 80/20 rule: 80 percent of the time I eat nutritious food; 20 percent of the time I have fun foods as a reward for my hard training. The 20 percent includes chocolate, beer, onion rings, blue cheese, doughnuts, and ice cream. --EARL FENSTERMACHER, SEATTLE, WA (from the book, "Nancy Clark's Food Guide for Marathoners")
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).
9:30 a.m. Life Fitness Treadmill set at 1% Grade. 11 mile run. Warm-up: 1 mile at 6.0 mph (10 minute mile pace). Tempo: 10 miles at 7.2 mph (8:20 minute miles). Cool-down, 10 minutes on stationary cycle at Level 8. Average heart rate: 167 bpm. Cardiac Drift: 175 bpm. (Note, my maximum heart rate is 190 bpm).
This is my second "tempo" run this training period where I ran 10 miles at 8:20 pace, today I show noticeable improvement! My duplicate long, Tempo Run was on March 3rd when my heart rate was higher (Average heart rate: 169 bpm, Cardiac Drift: 179 bpm.) My lower heart rates today shows I've adapted to the marathon training and have improved effort. My confidence for a personal record in the upcoming Boston Marathon is overflowing!!
Tomorrow is cross-training and will also attempt to practice bowling after work.
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).
9:30 a.m. Life Fitness Treadmill set at 1% Grade. 11 mile run. Warm-up: 1 mile at 6.0 mph (10 minute mile pace). Tempo: 10 miles at 7.2 mph (8:20 minute miles). Cool-down, 10 minutes on stationary cycle at Level 8. Average heart rate: 167 bpm. Cardiac Drift: 175 bpm. (Note, my maximum heart rate is 190 bpm).
This is my second "tempo" run this training period where I ran 10 miles at 8:20 pace, today I show noticeable improvement! My duplicate long, Tempo Run was on March 3rd when my heart rate was higher (Average heart rate: 169 bpm, Cardiac Drift: 179 bpm.) My lower heart rates today shows I've adapted to the marathon training and have improved effort. My confidence for a personal record in the upcoming Boston Marathon is overflowing!!
Tomorrow is cross-training and will also attempt to practice bowling after work.
Tuesday, March 18, 2008
Food Guide For Marathoners
Daily Quote: "Nancy Clark's Food Guide for Marathoners is perfect for athletes like me, an inexperienced, adult-onset marathoner. Nancy understands that marathoners come in all sizes and shapes. She understands their struggles with managing time, making meals, and choosing healthful foods in fast-food America." JOHN "THE PENGUIN" BINGHAM, COLUMNIST, RUNNER'S WORLD
As you probably already guessed, I bought the book, "Nancy Clark's Food Guide for Marathoners" today. Should be interesting reading as my marathoner's diet needs all the help it can get! Will post some insights from the book as I progress.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I wonder if during my taper I should cease doing weights as to recover and lose additional weight?
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. I felt very strong today, especially since yesterday was a faster Long Run. I have no aches nor pain, which is a testament to "The FIRST Training Program," but do miss the rush from running everyday.
As you probably already guessed, I bought the book, "Nancy Clark's Food Guide for Marathoners" today. Should be interesting reading as my marathoner's diet needs all the help it can get! Will post some insights from the book as I progress.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I wonder if during my taper I should cease doing weights as to recover and lose additional weight?
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. I felt very strong today, especially since yesterday was a faster Long Run. I have no aches nor pain, which is a testament to "The FIRST Training Program," but do miss the rush from running everyday.
Monday, March 17, 2008
5 Weeks Until Boston
Daily Quote: "Running gave me the foundation from which to remember that on day 67 of an expedition--while pulling a heavy sled across Antarctica--it's about putting one foot in front of the other." --ANN BANCROFT, ARCTIC EXPLORER
Today I've decided to switch training days, normally today would be a Tempo Run, but better is a Long Run as to give me more recovery days before Saturday's 5k race on March 29th, which is the "Run Away with Cirque du Soleil at the Springs Preserve 5k" (What a long name for a short race!) Another thought, my upcoming Boston Marathon in April is also on Patriot's Day, a Monday, which makes a Long Run today even more apropos.
Today's schedule in "Runner's World, Run Less, Run Faster" book calls for a 15 miler with a fast pace of 8:33 minute per mile. Set my Garmin Forerunner 301 virtual partner (nicknamed "Garfield") for the goal time and set off on my usual out-and-back course on Torrey Pines that partly traverses the Las Vegas Marathon route. 8:30 a.m., nice weather, sunny, 53-55 degrees with winds SW at 3 mph...couldn't ask for better weather. Heart rate was in the 75% zone and suffered no problems, managed to beat Garfield by one minute with plenty of energy in my tank. Mission Accomplished!!
FIVE WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 10-16, 2008
I've been lax with my blog last week as I was overwhelmed with work. Finished eleventh week of marathon training and ran only 32 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 did three cross-training days last week as to promote additional weight loss.
I didn't gain nor lose any weight last week, I'm still 172 pounds on a six foot frame. I have continued not eating any red meat and eating more fruits and vegetables, but last Saturday I did pig out on chocolate chip ice cream, which might explain why I didn't lose any weight. I will strive to behave myself next weekend.
I completed only two sessions of weight circuit training as I ran out of energy, time, and motivation due to huge convention week. I will return to three days of weights this week.
My sleep patterns wasn't perfect, one day I only managed four hours of sleep due to waking early for my Long Run, but did accomplish 7-8 hours of sleep the rest of the week. My morning heart rates have been slightly elevated to 44-47 bpm. (My normal morning heart rates has been 39-43 bpm.) I should be able to sleep better this week as Las Vegas has no major conventions.
A short recap of last week's training:
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, stationary cycle.
Wednesday: Long Run, 20 miles.
Thursday: Cross-training, weight circuit training and stationary cycle.
Friday: Intervals, 6 miles.
Saturday: Rest Day.
Sunday: Cross-training, weight circuit training and stationary cycle.
Total running miles: 32 miles.
Today I've decided to switch training days, normally today would be a Tempo Run, but better is a Long Run as to give me more recovery days before Saturday's 5k race on March 29th, which is the "Run Away with Cirque du Soleil at the Springs Preserve 5k" (What a long name for a short race!) Another thought, my upcoming Boston Marathon in April is also on Patriot's Day, a Monday, which makes a Long Run today even more apropos.
Today's schedule in "Runner's World, Run Less, Run Faster" book calls for a 15 miler with a fast pace of 8:33 minute per mile. Set my Garmin Forerunner 301 virtual partner (nicknamed "Garfield") for the goal time and set off on my usual out-and-back course on Torrey Pines that partly traverses the Las Vegas Marathon route. 8:30 a.m., nice weather, sunny, 53-55 degrees with winds SW at 3 mph...couldn't ask for better weather. Heart rate was in the 75% zone and suffered no problems, managed to beat Garfield by one minute with plenty of energy in my tank. Mission Accomplished!!
FIVE WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 10-16, 2008
I've been lax with my blog last week as I was overwhelmed with work. Finished eleventh week of marathon training and ran only 32 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 did three cross-training days last week as to promote additional weight loss.
I didn't gain nor lose any weight last week, I'm still 172 pounds on a six foot frame. I have continued not eating any red meat and eating more fruits and vegetables, but last Saturday I did pig out on chocolate chip ice cream, which might explain why I didn't lose any weight. I will strive to behave myself next weekend.
I completed only two sessions of weight circuit training as I ran out of energy, time, and motivation due to huge convention week. I will return to three days of weights this week.
My sleep patterns wasn't perfect, one day I only managed four hours of sleep due to waking early for my Long Run, but did accomplish 7-8 hours of sleep the rest of the week. My morning heart rates have been slightly elevated to 44-47 bpm. (My normal morning heart rates has been 39-43 bpm.) I should be able to sleep better this week as Las Vegas has no major conventions.
A short recap of last week's training:
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, stationary cycle.
Wednesday: Long Run, 20 miles.
Thursday: Cross-training, weight circuit training and stationary cycle.
Friday: Intervals, 6 miles.
Saturday: Rest Day.
Sunday: Cross-training, weight circuit training and stationary cycle.
Total running miles: 32 miles.
Thursday, March 13, 2008
Still Hanging Tough
Daily Quote: "What kind of geek goes out and runs in a cloudburst just before midnight on his honeymoon? Me, I guess. But probably many others, too. You know who you are." --MARK WILL-WEBER, EDITOR OF THE QUOTABLE RUNNER
I struggled getting out of bed this morning, immediately checked my morning heart rate, was 44 bpm, and stepped on the weight scale, 174 pounds. Didn't notice any soreness nor pain from yesterday's Long Run, but still wanted to crawl back into bed. I still had lingering disappointments with yesterday's slow 20 miler, which helped get me out the door for the gym.
Thankfully, today is cross-training!
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 weights today primarily on the circuit machines as I wanted to finish the workout as soon as possible and didn't want to waste time with finding the right free weights. It's so much easier to go from one station next to the other in sequence.
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.
I felt totally spent after my workout, but rather than taking a nap played on the computer catching up on my favorite blogs and forum sites. I even played a Blitz Chess game on the yahoo.com game site with someone from England; nice to clobber some poor unsuspecting chess expert.
Depending on how my body feels, I may take a rest day tomorrow and run the scheduled Intervals workout on Saturday. The weekend still seems so far away! Time to rush to work!!
I struggled getting out of bed this morning, immediately checked my morning heart rate, was 44 bpm, and stepped on the weight scale, 174 pounds. Didn't notice any soreness nor pain from yesterday's Long Run, but still wanted to crawl back into bed. I still had lingering disappointments with yesterday's slow 20 miler, which helped get me out the door for the gym.
Thankfully, today is cross-training!
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 weights today primarily on the circuit machines as I wanted to finish the workout as soon as possible and didn't want to waste time with finding the right free weights. It's so much easier to go from one station next to the other in sequence.
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.
I felt totally spent after my workout, but rather than taking a nap played on the computer catching up on my favorite blogs and forum sites. I even played a Blitz Chess game on the yahoo.com game site with someone from England; nice to clobber some poor unsuspecting chess expert.
Depending on how my body feels, I may take a rest day tomorrow and run the scheduled Intervals workout on Saturday. The weekend still seems so far away! Time to rush to work!!
Wednesday, March 12, 2008
Slower Long Run
Daily Quote: "A denial of one's wounds is like the denial of one's life--it ends in premature death. A life lived is one that not only looks at wounds but embraces them and follows them like road signs." --JIM MACLAREN, AMPUTEE ATHLETE
Today's schedule in "Runner's World, Run Less, Run Faster" book calls for a 20 miler with a fast pace of 8:38 minute per mile. BUT, I've decided today to disregard the scheduled pace and run by heart rate of 65-70% of MHR. I'm exhausted from a very busy work week and won't stress myself further by trying to beat my virtual training partner, Garfield (Garfield is my nickname for the Garmin Forerunner 301 virtual training partner). The only tool I'll be wearing today is my Polar Heart Rate Monitor.
8:30 a.m. (after sleeping six hours) Out and back to Red Rock Canyon. Sunny, 65-72 degrees, with little wind. I carried two bottles of Gatorade today, rather than just one bottle like the last 20 miler, and did not feel thirsty nor bonked at the end of the run. I ran comfortably, heart rate within target range of 65-70% of MHR, and finished with a time of 3:07, a pedestrian pace of 9:21 minutes per mile. I'm a little disappointed with my time, but realize this week I have too many stresses to follow the marathon schedule's Long Run to the letter. Hopefully next week I'll be back on track, although I'm running out of time before my taper.
I had plenty of time to eat a light lunch, shower and take an hour nap before I began another busy 12-hour shift. I'm very eager for my day off on Saturday!!
Today's schedule in "Runner's World, Run Less, Run Faster" book calls for a 20 miler with a fast pace of 8:38 minute per mile. BUT, I've decided today to disregard the scheduled pace and run by heart rate of 65-70% of MHR. I'm exhausted from a very busy work week and won't stress myself further by trying to beat my virtual training partner, Garfield (Garfield is my nickname for the Garmin Forerunner 301 virtual training partner). The only tool I'll be wearing today is my Polar Heart Rate Monitor.
8:30 a.m. (after sleeping six hours) Out and back to Red Rock Canyon. Sunny, 65-72 degrees, with little wind. I carried two bottles of Gatorade today, rather than just one bottle like the last 20 miler, and did not feel thirsty nor bonked at the end of the run. I ran comfortably, heart rate within target range of 65-70% of MHR, and finished with a time of 3:07, a pedestrian pace of 9:21 minutes per mile. I'm a little disappointed with my time, but realize this week I have too many stresses to follow the marathon schedule's Long Run to the letter. Hopefully next week I'll be back on track, although I'm running out of time before my taper.
I had plenty of time to eat a light lunch, shower and take an hour nap before I began another busy 12-hour shift. I'm very eager for my day off on Saturday!!
Tuesday, March 11, 2008
Exhausted!
Daily Quote: "I've run the New York City Marathon six times. My best time was four hours. I got slower and slower after that. My goal was to finish it, not do it quickly." --Mehmet Oz, M.D., "America's Doctor," The Oprah Winfrey Show.
I'm totally exhausted from last night's cab driving. I worked 12-hours non-stop, without lunch breaks (I ate while driving) and this morning was tough getting up and heading for the gym. The huge Con-Expo Convention continues through Friday and it's going to be hard getting up early tomorrow morning for my schedule 20-miler. The Long Run MUST be done.
No weight circuit training today as arms, back and shoulders feel sore from lifting many heavy bags, equipment, and pamphlets from conventioneers arriving at the airport.
Today is Cross-Training Workout #2, Mode 2, as stated in the book, "Runner's World, Run Less, Run Faster," pg 107:
Stationary Cycling (50 minutes)
10 minutes easy spinning as warm up, 15 minutes moderate to hard, 5 minutes easy; 15 minutes moderate to hard, 5 minutes easy as recovery as recovery; all with cadence of about 95 to 100 rpm.
After workout had a small lunch and went back to bed for an hour nap before work...it's going to be another busy 12-hour work night!
I'm totally exhausted from last night's cab driving. I worked 12-hours non-stop, without lunch breaks (I ate while driving) and this morning was tough getting up and heading for the gym. The huge Con-Expo Convention continues through Friday and it's going to be hard getting up early tomorrow morning for my schedule 20-miler. The Long Run MUST be done.
No weight circuit training today as arms, back and shoulders feel sore from lifting many heavy bags, equipment, and pamphlets from conventioneers arriving at the airport.
Today is Cross-Training Workout #2, Mode 2, as stated in the book, "Runner's World, Run Less, Run Faster," pg 107:
Stationary Cycling (50 minutes)
10 minutes easy spinning as warm up, 15 minutes moderate to hard, 5 minutes easy; 15 minutes moderate to hard, 5 minutes easy as recovery as recovery; all with cadence of about 95 to 100 rpm.
After workout had a small lunch and went back to bed for an hour nap before work...it's going to be another busy 12-hour work night!
Monday, March 10, 2008
6 Weeks Until Boston
Daily Quote: "I don't care what job you have, you need to have physical endurance. Oprah once told me she ran a marathon for much of the same reason--the challenge of pushing your body to places you weren't sure it could go. --Mehmet Oz, M.D., "America's Doctor," The Oprah Winfrey Show
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).
9:45 a.m. Life Fitness Treadmill set at a 1% grade. 6 mile run: 1 miles easy, 5 miles at 7:50 minute mile pace. The book's schedule didn't have a cool-down, hence I finished with 10 minutes on the upright stationary cycle. Average heart rate: 164 bpm. Cardiac Drift: 181 bpm. (Note: maximum heart rate is 190 bpm.) The gym was very hot today, 79 degrees, and that may be the cause for such an unusual high heart rate for a Tempo Run. After my run I was soaking wet from sweat; I'll be ready in case of a heat wave during the Boston Marathon!
Tonight will be a very busy for my cab...it's the first day of the huge Con-Expo Convention.
SIX WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 3-9, 2008
Finished tenth week of marathon training and ran only 32 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 did three cross-training days last week as to promote additional weight loss.
I lost two pounds last week! I'm now 172 pounds on a six foot frame. I have continued not eating any red meat and eating more fruits and vegetables, plus I was more disciplined during the weekend. I'll continue the same healthy diet strategy 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. I have an old ab-roller in the garage and brought it into my bedroom...I plan on doing a couple sets of crunches before bed every night.
I continue to sleep 7-8 hours every night, but my morning heart rates are slightly high averaging 43-45 bpm, which isn't serious although I'll keep a close eye on it. I've been having stresses at work, which might be a contributing factor to my heart rate. Checker Cab Company yesterday hired 80 new drivers, which many drivers feel is the company's preparation for a possible strike.
A short recap of last week's training:
Monday: Tempo Run, 11 miles.
Tuesday: Cross-Training, weight circuit training and stationary cycling.
Wednesday: Long Run, 15 miles.
Thursday: Cross-Training, weight circuit training and stationary cycling.
Friday: Intervals, 6 miles.
Saturday: Rest Day.
Sunday: Cross-Training, weight circuit training and stationary cycling.
Total weekly running miles: 32 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).
9:45 a.m. Life Fitness Treadmill set at a 1% grade. 6 mile run: 1 miles easy, 5 miles at 7:50 minute mile pace. The book's schedule didn't have a cool-down, hence I finished with 10 minutes on the upright stationary cycle. Average heart rate: 164 bpm. Cardiac Drift: 181 bpm. (Note: maximum heart rate is 190 bpm.) The gym was very hot today, 79 degrees, and that may be the cause for such an unusual high heart rate for a Tempo Run. After my run I was soaking wet from sweat; I'll be ready in case of a heat wave during the Boston Marathon!
Tonight will be a very busy for my cab...it's the first day of the huge Con-Expo Convention.
SIX WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 3-9, 2008
Finished tenth week of marathon training and ran only 32 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 did three cross-training days last week as to promote additional weight loss.
I lost two pounds last week! I'm now 172 pounds on a six foot frame. I have continued not eating any red meat and eating more fruits and vegetables, plus I was more disciplined during the weekend. I'll continue the same healthy diet strategy 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. I have an old ab-roller in the garage and brought it into my bedroom...I plan on doing a couple sets of crunches before bed every night.
I continue to sleep 7-8 hours every night, but my morning heart rates are slightly high averaging 43-45 bpm, which isn't serious although I'll keep a close eye on it. I've been having stresses at work, which might be a contributing factor to my heart rate. Checker Cab Company yesterday hired 80 new drivers, which many drivers feel is the company's preparation for a possible strike.
A short recap of last week's training:
Monday: Tempo Run, 11 miles.
Tuesday: Cross-Training, weight circuit training and stationary cycling.
Wednesday: Long Run, 15 miles.
Thursday: Cross-Training, weight circuit training and stationary cycling.
Friday: Intervals, 6 miles.
Saturday: Rest Day.
Sunday: Cross-Training, weight circuit training and stationary cycling.
Total weekly running miles: 32 miles.
Sunday, March 9, 2008
Clean Weekend Diet
Daily Quote: "Eating nuts does not create the calorie intake that you might expect, because 5 percent to 15 percent of the calories are not absorbed by the intestinal system. That's because the nuts' skin and how well we chew nuts influence digestion. An added bonus: The slow release of calories throughout the intestinal system leads to prolonged satiety." The book, "YOU on a Diet" by Dr Roizen and Dr. Oz.
Yesterday I didn't exercise as to fully recover from Friday's very strenuous interval workout. My heart rate was slightly elevated this morning to 45 bpm, a little high from my normal 39-42 bpm.
My main goal this weekend was to eat a clean, healthy diet, with the hopes of losing another pound or two this week, happily I accomplished the weekend goal and lost two pounds!!
Cross-training today!
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I may need to increase the weights for the biceps and triceps exercises as it's starting to feel easy.
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.
On the Bishop Gorman Bowling League, our team "One Wonders" only won one game out of four, although I did manage to bowl all my games above my average it wasn't enough. I get too frustrated with our bowling results as I'm too competitive; my focus should be on having fun and getting a little additional exercise...I'm just too competitive for my own good.
Yesterday I didn't exercise as to fully recover from Friday's very strenuous interval workout. My heart rate was slightly elevated this morning to 45 bpm, a little high from my normal 39-42 bpm.
My main goal this weekend was to eat a clean, healthy diet, with the hopes of losing another pound or two this week, happily I accomplished the weekend goal and lost two pounds!!
Cross-training today!
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I may need to increase the weights for the biceps and triceps exercises as it's starting to feel easy.
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.
On the Bishop Gorman Bowling League, our team "One Wonders" only won one game out of four, although I did manage to bowl all my games above my average it wasn't enough. I get too frustrated with our bowling results as I'm too competitive; my focus should be on having fun and getting a little additional exercise...I'm just too competitive for my own good.
Friday, March 7, 2008
Strenuous Intervals
Daily Quote: "I loved the camaraderie of the marathon. On the Verrazano-Narrows Bridge, that big mass of people--it's probably what Mecca feels like. You're one with humanity." --Mehmet Oz, "America's Doctor," The Oprah Winfrey Show.
Today's workout is intervals as scheduled in the book, "Runner's World, Run Less, Run Faster" pg 236, marathon training program for a 3:40 goal:
20 minute warm-up.
3 x (2 x 1200m @ 5:10)
(2 minute recovery jog).
(4 minutes between sets).
10 minute cool-down.
I was barely able to complete the above training, my cardiac drift was 188 bpm, which was very close to my maximum heart rate of 190 bpm. I am concerned that after my 10 minute cool-down my heart rate was still in the 130's, normally after my cool-down it would be <100 bpm. Tomorrow I should take a complete rest day as to recover and recuperate. I am surprised my ankles didn't feel sore today, usually after such a punishing workout they would be a little sore and tender...undoubtedly cross-training has been helping my ankles heal and recover during the days between running.
Today's workout is intervals as scheduled in the book, "Runner's World, Run Less, Run Faster" pg 236, marathon training program for a 3:40 goal:
20 minute warm-up.
3 x (2 x 1200m @ 5:10)
(2 minute recovery jog).
(4 minutes between sets).
10 minute cool-down.
I was barely able to complete the above training, my cardiac drift was 188 bpm, which was very close to my maximum heart rate of 190 bpm. I am concerned that after my 10 minute cool-down my heart rate was still in the 130's, normally after my cool-down it would be <100 bpm. Tomorrow I should take a complete rest day as to recover and recuperate. I am surprised my ankles didn't feel sore today, usually after such a punishing workout they would be a little sore and tender...undoubtedly cross-training has been helping my ankles heal and recover during the days between running.
Thursday, March 6, 2008
Bought New Book
Daily Quote: "Running is like surgery: You do your best if you're in the flow, aware of all that's around you, hypersensitive to the sounds, sensations, and what your body is doing." --Mehmet Oz, M.D. "America's Doctor," The Oprah Winfrey Show.
I bought the book, "YOU: Staying Young; Extend your natural warranty and start living, and feeling, younger
" by Dr. Roizen and Dr. Oz. I'm anxious to starting reading, but this week it'll be a struggle finding time due to the upcoming Con-Expo Convention.
11:00 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 four reps of chin-ups and hope to increase them to five reps next 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.
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 watched "Who Wants to be a Millionaire" on the boob tube as I was cycling.
I bought the book, "YOU: Staying Young; Extend your natural warranty and start living, and feeling, younger
" by Dr. Roizen and Dr. Oz. I'm anxious to starting reading, but this week it'll be a struggle finding time due to the upcoming Con-Expo Convention.
11:00 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 four reps of chin-ups and hope to increase them to five reps next 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.
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 watched "Who Wants to be a Millionaire" on the boob tube as I was cycling.
Wednesday, March 5, 2008
Faster 15-Miler
Daily Quote: "Running make you snap shut your pulmonary valve more forcibly--like a sail snapping in the wind. That's a good thing. As you run, more blood goes into your lungs. The valve closes to keep blood from leaking back into your heart." --Mehmet Oz, M.D. "America's Doctor," Oprah Winfrey Show.
I'm playing catch-up on this blog as I've been extremely busy at work, the huge Con-Expo Convention is coming to town, sometimes I just don't have enough hours in the day to do everything I want.
My morning heart rate was 40 bpm, I also had no aches nor pain, all systems are GO for a faster Long Run! Today's Long Run is somewhat of a cut-back week with only 15 miles, I decided not to do a tough hilly course, nor hill repeats, but train on the usual out-and-back route on Torrey Pines that partly traverses the "Las Vegas Marathon" course, which is relatively flat.
I'll be following the recommendations in the book, "Runner's World, Run Less, Run Faster" book, and will strive for a 8:43 minute pace today; I've set my virtual partner, Garfield, for the challenging pace with the hopes of exacting revenge on him for beating me badly last week.
The weather couldn't be nicer, Sunny, 53-58 degrees, with little wind. I carried one bottle of Gatorade, which was more than sufficient. The 8:43 minute per mile pace was very difficult to maintain during the first half, but was able to get a second wind and the second half felt easier. It was close, but I managed to beat Garfield by one minute, with a finishing time of 2:09, that's a 8:36 minute pace!
I'm feeling very confident with my chances of getting a personal record in the upcoming Boston Marathon!!
I'm playing catch-up on this blog as I've been extremely busy at work, the huge Con-Expo Convention is coming to town, sometimes I just don't have enough hours in the day to do everything I want.
My morning heart rate was 40 bpm, I also had no aches nor pain, all systems are GO for a faster Long Run! Today's Long Run is somewhat of a cut-back week with only 15 miles, I decided not to do a tough hilly course, nor hill repeats, but train on the usual out-and-back route on Torrey Pines that partly traverses the "Las Vegas Marathon" course, which is relatively flat.
I'll be following the recommendations in the book, "Runner's World, Run Less, Run Faster" book, and will strive for a 8:43 minute pace today; I've set my virtual partner, Garfield, for the challenging pace with the hopes of exacting revenge on him for beating me badly last week.
The weather couldn't be nicer, Sunny, 53-58 degrees, with little wind. I carried one bottle of Gatorade, which was more than sufficient. The 8:43 minute per mile pace was very difficult to maintain during the first half, but was able to get a second wind and the second half felt easier. It was close, but I managed to beat Garfield by one minute, with a finishing time of 2:09, that's a 8:36 minute pace!
I'm feeling very confident with my chances of getting a personal record in the upcoming Boston Marathon!!
Blessed Cross-Training
Daily Quote: "If you want to stay young, run. As Michael Roizen and I write in 'YOU: Staying Young,' running forces your body's engines to go full speed. Like any engine, your body needs to air itself out, exude toxins through sweat. --Dr Mehmet Oz, M.D., "America's Doctor," The Oprah Winfrey Show.
Thank goodness today is cross-training as I'm quite sore and tired from yesterday's long and strenuous Tempo Run. Also, notice tomorrow's Long Run is somewhat of a cut-back as it's only a 15 miler.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I was finally able to do four pull-ups, which has given me great feeling of accomplishment, as a teen I couldn't do even one pull-up!
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.
After my workouts went home and took an hour nap...I just feel worn-out, even though I slept seven hours last night. I might be suffering from work related stress due to the possibility of Checker Cab Company going on strike as the contract talks are not coming along smoothly.
Thank goodness today is cross-training as I'm quite sore and tired from yesterday's long and strenuous Tempo Run. Also, notice tomorrow's Long Run is somewhat of a cut-back as it's only a 15 miler.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I was finally able to do four pull-ups, which has given me great feeling of accomplishment, as a teen I couldn't do even one pull-up!
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.
After my workouts went home and took an hour nap...I just feel worn-out, even though I slept seven hours last night. I might be suffering from work related stress due to the possibility of Checker Cab Company going on strike as the contract talks are not coming along smoothly.
Monday, March 3, 2008
7 Weeks Until Boston
Daily Quote: "Most mistakes in a race are made in the first two minutes, perhaps in the very first minute." --JACK DANIELS, EXERCISE PHYSIOLOGIST AND COACH
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).
9:30 a.m. Life Fitness Treadmill set at 1% Grade. 11 mile run. Warm-up: 1 mile at 6.0 mph (10 minute mile pace). Tempo: 10 miles at 7.2 mph (8:20 minute miles). Cool-down, 10 minutes on stationary cycle at Level 8. Average heart rate: 169 bpm. Cardiac Drift: 179 bpm. (Note, my maximum heart rate is 190 bpm).
This is the longest "tempo" run I've ever accomplished...in the past most of my tempos runs were less than 45 minutes as scheduled in my previous marathon schedules in the book "Advanced Marathoning" by Pfitzinger and Douglas. I would probably call this run a steady state run, as most books would consider this too long for a tempo run. Nevertheless, a tough run as during the last two miles I was very exhausted and fighting negative thoughts to quit, happily I kept pushing and was able to finish the workout as scheduled.
I was surprised that the book's schedule didn't have a cool-down mile, I always have some sort of cool-down, decided to cool-down for ten minutes on the upright stationary cycle.
7 WEEKS UNTIL BOSTON MARATHON REPORT: FEBRUARY 25 - MARCH 2, 2008
Finished ninth week of marathon training and ran only 33 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 did three cross-training days this week as to promote additional weight loss.
I didn't lose nor gain any weight this week and I'm still 173 pounds on a six foot frame. I have continued not eating any red meat and eating more fruits and vegetables, but still eating too many calories, I'll strive to cut an additional 3,500 calories 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 is my second week of incorporating pull-ups into my weight lifting sessions, but still can't get past four pull-ups, maybe next week I can do five pull-ups! I often wonder whether my strength training is slowing my weight loss on the scale, nevertheless, my pants are looser and is a good sign I'm gaining heavier muscles.
I continue to sleep 7-8 hours every night. My normal morning heart rates range between 38-41 bpm, but on Thursday morning my morning heart rate soared to 55 bpm, which I attributed to the previous day's Long Run AND Hill Repeats, decided it was best to take a complete Rest Day. Friday my morning heart rate did decrease to 48 bpm, still a little high for the planned interval training, but not as high to prevent cross-training. Saturday my heart rate returned to a more normal 41 bpm and I returned to running a tough interval workout.
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 AND Hill Repeats, 20 miles.
Thursday: REST DAY
Friday: Cross-Training, weight circuit training and stationary cycling.
Saturday: Intervals, 7 miles.
Sunday: Cross-Training, weight circuit training and stationary cycling.
Total weekly running miles: 33 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).
9:30 a.m. Life Fitness Treadmill set at 1% Grade. 11 mile run. Warm-up: 1 mile at 6.0 mph (10 minute mile pace). Tempo: 10 miles at 7.2 mph (8:20 minute miles). Cool-down, 10 minutes on stationary cycle at Level 8. Average heart rate: 169 bpm. Cardiac Drift: 179 bpm. (Note, my maximum heart rate is 190 bpm).
This is the longest "tempo" run I've ever accomplished...in the past most of my tempos runs were less than 45 minutes as scheduled in my previous marathon schedules in the book "Advanced Marathoning" by Pfitzinger and Douglas. I would probably call this run a steady state run, as most books would consider this too long for a tempo run. Nevertheless, a tough run as during the last two miles I was very exhausted and fighting negative thoughts to quit, happily I kept pushing and was able to finish the workout as scheduled.
I was surprised that the book's schedule didn't have a cool-down mile, I always have some sort of cool-down, decided to cool-down for ten minutes on the upright stationary cycle.
7 WEEKS UNTIL BOSTON MARATHON REPORT: FEBRUARY 25 - MARCH 2, 2008
Finished ninth week of marathon training and ran only 33 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 did three cross-training days this week as to promote additional weight loss.
I didn't lose nor gain any weight this week and I'm still 173 pounds on a six foot frame. I have continued not eating any red meat and eating more fruits and vegetables, but still eating too many calories, I'll strive to cut an additional 3,500 calories 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 is my second week of incorporating pull-ups into my weight lifting sessions, but still can't get past four pull-ups, maybe next week I can do five pull-ups! I often wonder whether my strength training is slowing my weight loss on the scale, nevertheless, my pants are looser and is a good sign I'm gaining heavier muscles.
I continue to sleep 7-8 hours every night. My normal morning heart rates range between 38-41 bpm, but on Thursday morning my morning heart rate soared to 55 bpm, which I attributed to the previous day's Long Run AND Hill Repeats, decided it was best to take a complete Rest Day. Friday my morning heart rate did decrease to 48 bpm, still a little high for the planned interval training, but not as high to prevent cross-training. Saturday my heart rate returned to a more normal 41 bpm and I returned to running a tough interval workout.
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 AND Hill Repeats, 20 miles.
Thursday: REST DAY
Friday: Cross-Training, weight circuit training and stationary cycling.
Saturday: Intervals, 7 miles.
Sunday: Cross-Training, weight circuit training and stationary cycling.
Total weekly running miles: 33 miles.
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