Daily Quote: "I'm of the opinion the notion of an easy day for every mile of the race distance is a fairly good rule of thumb. It you run a hard 10k, then you make sure you're running easy for a minimum of six days after that. And with the marathon, I would encourage runners not to do anything intense -- no tempo runs, no intervals, no hill repeats -- in that first 26 days. A lot of the East African runners will take a month after a race where they will do very, very, little." --Pete Rea, Running Times Magazine, June 2008, pg 22.
8:15 a.m. Today is a slow Recovery Run of 5 miles. Time: 48:33 minutes, 9:42 minutes per mile pace. Out and back on Torrey Pines, which partially traverses the Las Vegas Marathon Course. Partly cloudy, 55 degrees, winds SE at 23 mph. Average heart rate: 148 bpm. Cardiac drift: 151 bpm. (Note my maximum heart rate is 190 bpm)
Today was windy and cooler than yesterday, plus I started out the door earlier...apparently too early as in the first mile I ran in a sleepy daze, wasn't until after my run noticed that in my morning stupor I put on my old running shoes New Balance 845, which are now walking shoes! Fortunately, the shoes didn't harm my feet as the running distance was short.
FUTURE GOALS
I needed to find a Long Range Goal as to keep myself motivated to improve my running. The "2008 Zappos Las Vegas Marathon" on December 9th is a given goal as to keep my LVM streak alive (Finished SEVEN Las Vegas Marathons in a row) and will beat my marathon personal record of 3:44:58!
Now that I've set one goal for this year, I need something different, tougher, and more challenging for 2009. I want something closer to home as to be cheaper (spent too much money in Boston), therefore I checked the new, local site called, "Calico Racing," that wishes to create and promote longer races in the Las Vegas area. Calico Racing has just finished a 50k race last Saturday called, "Labor of Love 50k" and sounds perfect for my next long term goal of finishing my very first ultra marathon race!! The description of "Labor of Love 50k" from the Calico site states:
All race distances start and finish at Lovell Canyon Road just off Highway 160. Commencing at an elevation of roughly 4500 feet, runners will experience high desert vegetation to include Joshua Trees, Pinion-Juniper, Mountain Rose, Sagebrush, and a relatively lush Toiyabe National Forest not commonly associated with Las Vegas. The road twists and turns thru the canyon; a true treasure of the Spring Mountains N.R.A.
50K: 6am Start time
The 50K follows the paved Lovell Canyon Road for roughly 11 miles twisting and turning covering rolling and gradually uphill terrain. Just before reaching privately owned Sky Ranch, runners turn left onto the dirt Lovell Summit Road. This section becomes tough as runners climb to the summit at roughly 6805 feet by roughly mile 13. 50K runners continue west of the summit along this same dirt road to their turn around point at mile 15.5. Climbing back up to the summit, runners retrace their steps back along Lovell Summit Road back to the paved Lovell Canyon Road where they return to the finish line. Total paved= 22 miles; Total dirt road= 9 miles. NOTE: IF we have a late snowfall or unusually high precipitation before the race, the dirt road may be too muddy to run, access, and support. IF this is the case, Calico Racing reserves the right to amend the course to ensure everyone's safety. The contingency plan to make up the distance would be to include an out and back section along the paved Lovell Canyon Road. Fingers crossed for Mother Nature to cooperate! ***Course update: The mud has dried and we are calling for no precipitation before race day! The 50K course will be run as originally intended with 9 miles of dirt road- and a steep climb from miles 11-13.
I now have two major goals, "The Zappos Las Vegas Marathon and "Labor of Love 50k!" I'll have minor goals interspersed around these major goals and am looking forward to a challenging two years.
Wednesday, April 30, 2008
Tuesday, April 29, 2008
5 Mile Recovery Run.
Daily Quote: "Don't let up on your carb intake just because you're done with the marathon. Your body needs to refuel and rebuild cells in the hours and days after the race, so eat plenty of whole grains and fruits and vegetables." --Dane Rauschenber, Running Times Magazine, June 2008, pg 22.
10:00 a.m. Today is a slow Recovery Run of 5 miles. Time: 50 minutes, 10 minutes per mile pace. Out and back on Torrey Pines, which partially traverses the Las Vegas Marathon Course. Partly cloudy, 75 degrees, winds SW at 13 mph. Average heart rate: 144 bpm. Cardiac drift: 150 bpm. (Note my maximum heart rate is 190 bpm)
Body feels great, I could have easily gone farther/faster, but that would defeat the purpose of recovering from the marathon. I'll continue to stay focus on baby steps-baby steps recovery.
Temperature in Vegas is climbing higher, must start running sooner and/or after work during the very early morning hours.
10:00 a.m. Today is a slow Recovery Run of 5 miles. Time: 50 minutes, 10 minutes per mile pace. Out and back on Torrey Pines, which partially traverses the Las Vegas Marathon Course. Partly cloudy, 75 degrees, winds SW at 13 mph. Average heart rate: 144 bpm. Cardiac drift: 150 bpm. (Note my maximum heart rate is 190 bpm)
Body feels great, I could have easily gone farther/faster, but that would defeat the purpose of recovering from the marathon. I'll continue to stay focus on baby steps-baby steps recovery.
Temperature in Vegas is climbing higher, must start running sooner and/or after work during the very early morning hours.
Monday, April 28, 2008
RECOVERY, WEEK 1
Daily Quote: "It takes a long time to run around the world, so you see things on a small, personal scale. You see that the differences and distances between us are not as great as they appear on maps and in the media." --JESPER OLSEN, ON COMPLETING A 22-MONTH RUN AROUND THE GLOBE.
RECOVERY WEEK, WEEK 1: APRIL 21-27, 2008
I have finished my dream goal of running the Boston Marathon last week and now I'll spend the next three weeks recovering from the marathon before I start building my mileage base again. My marathon recovery should be easier than in the past as I didn't run to my full potential and treated the Boston Marathon as a "victory lap" that felt more like a long training run. My recovery runs last week were a little stiff, but didn't feel any pain nor soreness as I would normally feel after a marathon; nevertheless, I'll continue my recovery very slowly. I'm really enjoying my recovery runs as my mind is relaxed and fancy free! The following is a short recap of my recovery runs:
Monday: Boston Marathon! 26.2 miles.
Tuesday: Rest Day. Sightseeing!
Wednesday: Rest Day. Last day in Boston.
Thursday: Recovery Run, 4 miles.
Friday: Rest Day.
Saturday. Recovery Run, 5 miles.
Sunday. Rest Day.
Total Weekly Mileage: 35.2 miles.
My weight has climbed to 177 pounds on a six foot frame, undoubtedly due to all the feasting during my vacation in Boston. How could I deny myself my very first "New England Chowder," or the Atlantic fish called Haddock? I also treated myself to a huge slice of New York cheese cake at the Palm Restaurant. Every day in Boston I tried something new and different, all the different foods probably helped cause my stomach distress during the Boston Marathon, if I ever run Boston again I'll restrain myself from all the rich foods.
I didn't do any weight training last week, but this coming week I'll return slowly to lifting weights again and plan on doing two weight sessions.
I don't know if you could call bowling cross-training, but I've been bowling almost every day since we've returned from Boston. My wife suggests that my next long range goal would be to have a 200+ average in bowling and strive to enter The Senior Pro Bowling Tour as she believes I have good potential. Currently bowling is recreation for me and I strive to stay carefree during our games and to keep it fun...I can be a total competitive monster in bowling if I wanted, which would take a measure of fun out of bowling for me.
I still haven't planned any long term goals in running yet...I could aim to improve my 5k and 10k personal records or try something totally different like an ultra race. I'll probably decide what I want to do once I enter my base building phase of my training, after all, I've just finished the Boston Marathon a week ago!
I've been lax on logging onto the computer as I've been so busy getting myself back to work and chores around the home. I need a vacation from my vacation!!
RECOVERY WEEK, WEEK 1: APRIL 21-27, 2008
I have finished my dream goal of running the Boston Marathon last week and now I'll spend the next three weeks recovering from the marathon before I start building my mileage base again. My marathon recovery should be easier than in the past as I didn't run to my full potential and treated the Boston Marathon as a "victory lap" that felt more like a long training run. My recovery runs last week were a little stiff, but didn't feel any pain nor soreness as I would normally feel after a marathon; nevertheless, I'll continue my recovery very slowly. I'm really enjoying my recovery runs as my mind is relaxed and fancy free! The following is a short recap of my recovery runs:
Monday: Boston Marathon! 26.2 miles.
Tuesday: Rest Day. Sightseeing!
Wednesday: Rest Day. Last day in Boston.
Thursday: Recovery Run, 4 miles.
Friday: Rest Day.
Saturday. Recovery Run, 5 miles.
Sunday. Rest Day.
Total Weekly Mileage: 35.2 miles.
My weight has climbed to 177 pounds on a six foot frame, undoubtedly due to all the feasting during my vacation in Boston. How could I deny myself my very first "New England Chowder," or the Atlantic fish called Haddock? I also treated myself to a huge slice of New York cheese cake at the Palm Restaurant. Every day in Boston I tried something new and different, all the different foods probably helped cause my stomach distress during the Boston Marathon, if I ever run Boston again I'll restrain myself from all the rich foods.
I didn't do any weight training last week, but this coming week I'll return slowly to lifting weights again and plan on doing two weight sessions.
I don't know if you could call bowling cross-training, but I've been bowling almost every day since we've returned from Boston. My wife suggests that my next long range goal would be to have a 200+ average in bowling and strive to enter The Senior Pro Bowling Tour as she believes I have good potential. Currently bowling is recreation for me and I strive to stay carefree during our games and to keep it fun...I can be a total competitive monster in bowling if I wanted, which would take a measure of fun out of bowling for me.
I still haven't planned any long term goals in running yet...I could aim to improve my 5k and 10k personal records or try something totally different like an ultra race. I'll probably decide what I want to do once I enter my base building phase of my training, after all, I've just finished the Boston Marathon a week ago!
I've been lax on logging onto the computer as I've been so busy getting myself back to work and chores around the home. I need a vacation from my vacation!!
Thursday, April 24, 2008
2008 Boston Marathon Report
This is my race report of running the 112th Boston Marathon held on Monday, April 21st, 2008.
I had arrived in Boston early Thursday morning and had four days to taper, rest, recover for my race on Monday, which I've been dreaming about since I've started running. Sunday I had started having stomach issues, which had me racing to the bathroom with a case of diarrhea. I hoped my stomach problems would abate before I reached the starting line.
The race had perfect running weather with a little rain just before the race, but miraculously ten minutes before the second wave start the sun broke through overcast skies and the temperature was a constant 55 degrees from start to finish with just a slight breeze to help cooling. What runner could ask anything more from the weather!!
I had to stop at a porta-potty at the three mile mark as to relieve myself and waited in line for five minutes before I did my deed. Nevertheless, felt I could make up the time and still set a personal record. I continued on with enthusiasm! Unfortunately, had to stop at the seven mile marker for another potty break, this time the line was longer and didn't get back on course for a whole 11 minutes, it was now obvious I wasn't going to set any records for this race as I haven't even hit the harder portions of the course! Resigned myself to the fact that this race will now become a slower "victory lap run" as to fully enjoy the Boston Marathon experience. My change of strategy was a good decision as I had to stop three additional times for potty breaks before I finished the course.
I enjoyed running through the picturesque New England villages, past ponds and woods; past Wellesley and Boston colleges and in the city of Boston. Running is easy in the first half on the gently undulating slopes. Newton Hills are a challenge as we ascend a long terraced hill that peaks at Boston College. From there it is a long downhill followed by four miles of easy rollers to a downhill and flat straightaway to the well-organized finish area.
The spectators at every portion of the course were simply fantastic!! I slapped many children's outreached hands throughout the rest of the race, enjoyed the many offerings from the spectators like, water, endurance drinks, orange slices, bananas, a freeze pop, a small piece of wedding cake from a groom in a tuxedo, and tissues. Yup, tissues! Many spectators on the course were handing us tissues, which seemed very unusual to me, but I accepted graciously and wiped the sweat off my brow that did make me feel better. Some neighborhoods had water sprinklers set so you could run through them as to cool off, being a runner from the desert I thought this was rather strange as the temps was perfect. No runner was for want during any portion of the race...who needed water stops at the mile markers when you had such unbelievable support from the spectators?!?
I finished the 2008 Boston Marathon in 4:28:30 wtih a 10:15 minute per mile pace, although it was a very slow time, I had a fantastic and memorable experience. I wish I didn't have the stomach issues, but I have no regrets with my adventure as this was a tough course and doubt I would have set a personal record anyways. Highly unlikely I'll ever run the Boston Marathon again as the flight and lodging was very pricey, but who knows what the future might bring.
I like to thank everyone at the about.com running/jogging forum site for their support and keeping me accountable during my training. Many times I felt your prescience on the course!!
I had arrived in Boston early Thursday morning and had four days to taper, rest, recover for my race on Monday, which I've been dreaming about since I've started running. Sunday I had started having stomach issues, which had me racing to the bathroom with a case of diarrhea. I hoped my stomach problems would abate before I reached the starting line.
The race had perfect running weather with a little rain just before the race, but miraculously ten minutes before the second wave start the sun broke through overcast skies and the temperature was a constant 55 degrees from start to finish with just a slight breeze to help cooling. What runner could ask anything more from the weather!!
I had to stop at a porta-potty at the three mile mark as to relieve myself and waited in line for five minutes before I did my deed. Nevertheless, felt I could make up the time and still set a personal record. I continued on with enthusiasm! Unfortunately, had to stop at the seven mile marker for another potty break, this time the line was longer and didn't get back on course for a whole 11 minutes, it was now obvious I wasn't going to set any records for this race as I haven't even hit the harder portions of the course! Resigned myself to the fact that this race will now become a slower "victory lap run" as to fully enjoy the Boston Marathon experience. My change of strategy was a good decision as I had to stop three additional times for potty breaks before I finished the course.
I enjoyed running through the picturesque New England villages, past ponds and woods; past Wellesley and Boston colleges and in the city of Boston. Running is easy in the first half on the gently undulating slopes. Newton Hills are a challenge as we ascend a long terraced hill that peaks at Boston College. From there it is a long downhill followed by four miles of easy rollers to a downhill and flat straightaway to the well-organized finish area.
The spectators at every portion of the course were simply fantastic!! I slapped many children's outreached hands throughout the rest of the race, enjoyed the many offerings from the spectators like, water, endurance drinks, orange slices, bananas, a freeze pop, a small piece of wedding cake from a groom in a tuxedo, and tissues. Yup, tissues! Many spectators on the course were handing us tissues, which seemed very unusual to me, but I accepted graciously and wiped the sweat off my brow that did make me feel better. Some neighborhoods had water sprinklers set so you could run through them as to cool off, being a runner from the desert I thought this was rather strange as the temps was perfect. No runner was for want during any portion of the race...who needed water stops at the mile markers when you had such unbelievable support from the spectators?!?
I finished the 2008 Boston Marathon in 4:28:30 wtih a 10:15 minute per mile pace, although it was a very slow time, I had a fantastic and memorable experience. I wish I didn't have the stomach issues, but I have no regrets with my adventure as this was a tough course and doubt I would have set a personal record anyways. Highly unlikely I'll ever run the Boston Marathon again as the flight and lodging was very pricey, but who knows what the future might bring.
I like to thank everyone at the about.com running/jogging forum site for their support and keeping me accountable during my training. Many times I felt your prescience on the course!!
Wednesday, April 16, 2008
Leaving on a Jet Plane
Daily Quote: "As a marathoner, you may be unable to get adequate carbs from fruits and veggies to fuel your muscles, so be sure to include some pasta, potatoes, rice or other starches in your dinner menu. By "carbo-loading" every day, your muscles will have the fuel they need to train at their best, and this will help you compete at your best." --from the excellent book, "Nancy Clark's Food Guide for Marathoners"
This will be my last post until Friday, April 25th when I return from my Boston Marathon adventure and I'll update my blog at that time. I'll be leaving for Boston this afternoon!!
Yesterday I did a short 30 minute cross-training on the gym's upright stationary cycle and hope this week the hotel's gym will have a stationary cycle too.
Today is my very last quality workout before the Boston Marathon, which is the scheduled interval workout from the book, "Runner's World, Run Less, Run Faster," pg 236.
20 minute warmup
6 x 400m @ 1:39 (400m recovery interval)
10 minute cooldown.
Workout went very well, no aches nor pain, and felt very strong. My average heart rate was 174 bpm, and cardiac drift was 184 bpm. (Note: my maximum heart rate is 190 bpm) I'll probably do a couple of short easy runs leading up to the Boston Marathon, but mostly just to loosen myself up and to reduce any anxieties.
The rest of the day I'll be packing for Boston, but will be wearing my racing shoes and racing singlet, shorts, underneath my traveling clothes just in case our bags get lost.
I'm very nervous about flying as I often get motion sickness, I'll have plenty of time to recover from the plane trip before my race on Monday, no worries! Although it makes me very drowsy I'll be taking the product "Bonine," which helped me during our trip to upstate New York last year.
This will be my last post until Friday, April 25th when I return from my Boston Marathon adventure and I'll update my blog at that time. I'll be leaving for Boston this afternoon!!
Yesterday I did a short 30 minute cross-training on the gym's upright stationary cycle and hope this week the hotel's gym will have a stationary cycle too.
Today is my very last quality workout before the Boston Marathon, which is the scheduled interval workout from the book, "Runner's World, Run Less, Run Faster," pg 236.
20 minute warmup
6 x 400m @ 1:39 (400m recovery interval)
10 minute cooldown.
Workout went very well, no aches nor pain, and felt very strong. My average heart rate was 174 bpm, and cardiac drift was 184 bpm. (Note: my maximum heart rate is 190 bpm) I'll probably do a couple of short easy runs leading up to the Boston Marathon, but mostly just to loosen myself up and to reduce any anxieties.
The rest of the day I'll be packing for Boston, but will be wearing my racing shoes and racing singlet, shorts, underneath my traveling clothes just in case our bags get lost.
I'm very nervous about flying as I often get motion sickness, I'll have plenty of time to recover from the plane trip before my race on Monday, no worries! Although it makes me very drowsy I'll be taking the product "Bonine," which helped me during our trip to upstate New York last year.
Monday, April 14, 2008
ONLY ONE MORE WEEK UNTIL BOSTON!
Daily Quote: "Lean meat is a convenient, nutrient-dense sports food. The fat in greasy meats, to the red meat itself, is the primary health culprit. Chicken and fish are lower fat alternatives, with fish being the healthiest choice of all." --from the excellent book, "Nancy Clark's Food Guide For Marathoners."
Today's workout as scheduled in the book, "Runners' World, Run Less, Run Faster," is short and sweet:
3 mile run:
1 mile easy,
2 miles @ 8:23 per mile pace.
Run felt rather comfortable, but more importantly, no aches nor pain on right ankle or toe! Average heart rate: 157 bpm. Cardiac Drift: 163 bpm. (Note: my maximum heart rate is 190 bpm.) This is my last tempo run for this training period!! This Wednesday will be my last interval workout and then April 21st is the Boston Marathon!!
ONE WEEK UNTIL BOSTON MARATHON REPORT: APRIL 7-14, 2008
Finished 15th week of marathon training, which is a taper week, and ran only 20 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. I had a rough week with banged up right toe from work and a sore right ankle after my vigorous interval workout! I'm being extra cautious this week and hopefully I'll arrive at the starting line healthy and fit.
Gained another pound this week and I'm now 173 pounds on a six foot frame. The weight gain isn't too surprising as last week was a taper week and ran only 20 miles...just can't burn calories on a cycle like I can do running! I'll strive to stay focused on reducing calories this week so I don't gain anymore weight before the marathon.
I've been sleeping very well this week as my low mileage gives me more time to sleep later. I've even managed to catch short naps everyday this week as well!! My morning heart rates have remained low, 39-42 bpm.
A short recap of last week's training:
Monday: Long Run, 10 miles.
Tuesday: Crosstraining, weight circuit training and stationary cycle.
Wednesday: Rest Day.
Thursday: Tempo Run, 6 miles.
Friday: upright stationary cycle.
Saturday: Intervals: 4 miles.
Sunday: Rest Day.
Total weekly running mileage: 20 miles.
Today's workout as scheduled in the book, "Runners' World, Run Less, Run Faster," is short and sweet:
3 mile run:
1 mile easy,
2 miles @ 8:23 per mile pace.
Run felt rather comfortable, but more importantly, no aches nor pain on right ankle or toe! Average heart rate: 157 bpm. Cardiac Drift: 163 bpm. (Note: my maximum heart rate is 190 bpm.) This is my last tempo run for this training period!! This Wednesday will be my last interval workout and then April 21st is the Boston Marathon!!
ONE WEEK UNTIL BOSTON MARATHON REPORT: APRIL 7-14, 2008
Finished 15th week of marathon training, which is a taper week, and ran only 20 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. I had a rough week with banged up right toe from work and a sore right ankle after my vigorous interval workout! I'm being extra cautious this week and hopefully I'll arrive at the starting line healthy and fit.
Gained another pound this week and I'm now 173 pounds on a six foot frame. The weight gain isn't too surprising as last week was a taper week and ran only 20 miles...just can't burn calories on a cycle like I can do running! I'll strive to stay focused on reducing calories this week so I don't gain anymore weight before the marathon.
I've been sleeping very well this week as my low mileage gives me more time to sleep later. I've even managed to catch short naps everyday this week as well!! My morning heart rates have remained low, 39-42 bpm.
A short recap of last week's training:
Monday: Long Run, 10 miles.
Tuesday: Crosstraining, weight circuit training and stationary cycle.
Wednesday: Rest Day.
Thursday: Tempo Run, 6 miles.
Friday: upright stationary cycle.
Saturday: Intervals: 4 miles.
Sunday: Rest Day.
Total weekly running mileage: 20 miles.
Sunday, April 13, 2008
A Day of Rest
Daily Quote: "In the last six miles, my pace got slower, but I kept going. This race was about how women deserved to be official, and I had to do my best." --Nina Kuscsik, first female Boston Marathon winner, 1972.
Today is a day of rest as my ankle was sore from yesterday's interval workout. It feels fine today, but I'm not taking any chances as I'm doing RICE therapy throughout the day.
Spent the day catching up on all my favorite sites like, runnersworld.com, runningtimes.com, about.com, and runnersweb.com. Runnersweb.com had an excellent and scary article from the Boston Globe called, "The Marathon They Almost Canceled," about the 2007 Boston Marathon that had blizzard conditions. Not something that would be construed as comforting for my own upcoming 2008 Boston Marathon. Immediately checked the extended weather forecast for Boston on April 21st and was delighted to read, "Mostly Cloudy, high of 55, a low of 44 degrees," and I'm now happy again, I could run comfortably with those temperatures...I realize that it is an extended forecast, nevertheless it should be a relatively close forecast and not a blizzard.
Discovered a very cool video from the runnersweb.com site from Runner's World, a "Boston Marathon Video Course Tour." Race Director Dave McGillivray, a 36-time finisher, walks you through the Boston Marathon's 26.2 miles, from Hopkinton to Boylston Street.
Our bowling team, "One Wonders" won only one game tonight at the Bishop Gorman Bowling League. I was able to bowl two games above my average: Game 1, 174. Game 2, 135. Game 3, 178. My bowling average is currently 163. My right ankle was not suffering any pain nor discomfort during bowling and will return to running tomorrow.
Today is a day of rest as my ankle was sore from yesterday's interval workout. It feels fine today, but I'm not taking any chances as I'm doing RICE therapy throughout the day.
Spent the day catching up on all my favorite sites like, runnersworld.com, runningtimes.com, about.com, and runnersweb.com. Runnersweb.com had an excellent and scary article from the Boston Globe called, "The Marathon They Almost Canceled," about the 2007 Boston Marathon that had blizzard conditions. Not something that would be construed as comforting for my own upcoming 2008 Boston Marathon. Immediately checked the extended weather forecast for Boston on April 21st and was delighted to read, "Mostly Cloudy, high of 55, a low of 44 degrees," and I'm now happy again, I could run comfortably with those temperatures...I realize that it is an extended forecast, nevertheless it should be a relatively close forecast and not a blizzard.
Discovered a very cool video from the runnersweb.com site from Runner's World, a "Boston Marathon Video Course Tour." Race Director Dave McGillivray, a 36-time finisher, walks you through the Boston Marathon's 26.2 miles, from Hopkinton to Boylston Street.
Our bowling team, "One Wonders" won only one game tonight at the Bishop Gorman Bowling League. I was able to bowl two games above my average: Game 1, 174. Game 2, 135. Game 3, 178. My bowling average is currently 163. My right ankle was not suffering any pain nor discomfort during bowling and will return to running tomorrow.
Saturday, April 12, 2008
Hard Intervals
Today's Haiku:
Today is a interval workout as scheduled in the book, "Runner's World, Run Less, Run Faster:"
20 minute warmup
5 x 1000m @ 4:16 (400m jog interval)
10 minute cool-down
Tough workout, my average heart rate was 171 bpm with cardiac drift at 188 bpm (note my maximum heart rate is 190 bpm.) The last interval was painful as my right ankle was hurting, I should have stopped right there, but was too stubborn and wanted to finish this workout strongly. Later I was angry with myself as I was limping slightly as I left the gym. Tomorrow I'll give myself a rest day and use RICE therapy on my right ankle. I am a knucklehead!
Fairweather runners--by Emily Edwards, winning entry from "Runner's World Spring Haiku Contest"
Emerge like they own the place.
I ran all winter.
Today is a interval workout as scheduled in the book, "Runner's World, Run Less, Run Faster:"
20 minute warmup
5 x 1000m @ 4:16 (400m jog interval)
10 minute cool-down
Tough workout, my average heart rate was 171 bpm with cardiac drift at 188 bpm (note my maximum heart rate is 190 bpm.) The last interval was painful as my right ankle was hurting, I should have stopped right there, but was too stubborn and wanted to finish this workout strongly. Later I was angry with myself as I was limping slightly as I left the gym. Tomorrow I'll give myself a rest day and use RICE therapy on my right ankle. I am a knucklehead!
Friday, April 11, 2008
Boring Cross-training
Daily Quote: "Winning in Boston is something you really appreciate only in time, not at the time you win." --Robert Cheruiyot, three-time winner and defending champ
10:30 a.m. 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 was bored to tears during my workout today, I can hardly wait for this training period to end so I can return to running daily!! I would still cross-train, but as a double workout, maybe after work when I lift weights.
My right toe that was crunched by a rushed tourist's luggage looks pretty ugly, but isn't sore at all...I hope that the nail doesn't fall off. Last night was a good night at work, no mishaps and I survived.
10:30 a.m. 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 was bored to tears during my workout today, I can hardly wait for this training period to end so I can return to running daily!! I would still cross-train, but as a double workout, maybe after work when I lift weights.
My right toe that was crunched by a rushed tourist's luggage looks pretty ugly, but isn't sore at all...I hope that the nail doesn't fall off. Last night was a good night at work, no mishaps and I survived.
Thursday, April 10, 2008
Big Toe
Daily Quote: "Winning Boston was like Christmas morning when you are 10 years old: the purest excitement and satisfaction! I would rather win the Boston Marathon than win a million dollars in a lottery." --Bill Rodgers, four-time champion during the 1970's running boom.
Yesterday, took the day off from running as some rushed tourist dropped his heavy luggage on my right toe! Today my toe feels better and will attempt to do a "Tempo Run" 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 per mile pace) Tempo: 3 miles at 7.9 mph (7:36 per mile pace). Cool-down: 1 mile at 6.0 mph. Average heart rate: 162 bpm. Cardio Drift: 185 bpm. (Note my maximum heart rate is 190 bpm) A very vigorous workout, felt more like a race than a tempo run!
Now if I can just survive until the starting line of the Boston Marathon, without anymore mishaps I'll be happy!!!
Yesterday, took the day off from running as some rushed tourist dropped his heavy luggage on my right toe! Today my toe feels better and will attempt to do a "Tempo Run" 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 per mile pace) Tempo: 3 miles at 7.9 mph (7:36 per mile pace). Cool-down: 1 mile at 6.0 mph. Average heart rate: 162 bpm. Cardio Drift: 185 bpm. (Note my maximum heart rate is 190 bpm) A very vigorous workout, felt more like a race than a tempo run!
Now if I can just survive until the starting line of the Boston Marathon, without anymore mishaps I'll be happy!!!
Tuesday, April 8, 2008
Back to Upright Stationary Cycling
Daily Quote: "It was not just the culmination of a self-plotted ascent to a goal. It was the proverbial dream come true." --"Young John" J. Kelley, 1957 Boston Champ, Amby Burfoot's coach and mentor.
9:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 35 minutes. Today may be the last day doing weights until after the Boston Marathon. During my marathon recovery I plan on returning to lifting weights three times a week.
My last cross-training workout with the upright stationary cycle was last Tuesday, April 1st, surprisingly I felt eager to be back in the saddle. I'm still using the cross-training workouts from the book, "Runner's World, Run Less, Run Faster."
Cross-Training Workout #1, Mode #1. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level.
This weekend the wife wants to start packing for our Boston trip, I'm making a visit today to the dry cleaners with a large load of our clothes. Gosh, can't believe the Boston Marathon is getting so close...someone pinch me!
9:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 35 minutes. Today may be the last day doing weights until after the Boston Marathon. During my marathon recovery I plan on returning to lifting weights three times a week.
My last cross-training workout with the upright stationary cycle was last Tuesday, April 1st, surprisingly I felt eager to be back in the saddle. I'm still using the cross-training workouts from the book, "Runner's World, Run Less, Run Faster."
Cross-Training Workout #1, Mode #1. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level.
This weekend the wife wants to start packing for our Boston trip, I'm making a visit today to the dry cleaners with a large load of our clothes. Gosh, can't believe the Boston Marathon is getting so close...someone pinch me!
Monday, April 7, 2008
Two Weeks Until Boston
Daily Quote: "The Wellesley women made a tunnel for me to run through. The more I acknowleged them, the louder they cheered." --Lisa (Nee Weidenbach)Rainsberger, Last American winner, 1985.
Today schedule calls for a Long Run of 10 miles at 8:23 minute per mile pace, which is incidentally my upcoming planned Boston Marathon pace! I've decided to run this workout on my gym's treadmill due to my Mulberry Tree allergy and I'll be able to keep pace better than chasing "Garfield" (nickname for Garmin's virtual training partner) through the pollen haze.
9:30 a.m. Life Fitness Treadmill. Ten Miles. First nine miles at 7.2 mph (8:20 minute per mile pace, which is as close as I can get on the treadmill for a 8:23 pace) set at zero grade, last mile was also 7.2 mph, but with a 4% grade as to prepare for Heartbreak Hill. Average heart rate: 168 bpm. Cardiac Drift: 175 bpm. My heart rate is a little high for a Long Run, undoubtedly the numbers are a little skewered due to the last mile hill. I'm a little intimidated that this will be my upcoming marathon pace...how can I maintain this pace for 26.2 miles???
TWO WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 31 - APRIL 6, 2008
Finished 14th week of marathon training and ran only 30 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. Last week was my start of a three week taper. Most of my workouts during the first half of the week was lackluster and had me concerned about my condition for a 3:40 marathon goal, but my workouts improved during the last half and my confidence has returned.
I'm now 172 pounds on a six foot frame. I still need to remember that I'm tapering on mileage and need to be diligent on my diet. I've started a food journal and have been keeping it in my work backpack as I eat most of my meals during the 12 hours of driving a cab; I notice that I tend to eat more when I'm at the "Airport Pit" (taxi holding area) due to the close vicinity of the Roach Coach (lunch wagon).
I only did one session of weight circuit training as I'm reducing my work load for my taper...the following week I'll discontinue weight training until after the marathon as I won't have access to my gym when I'm in Boston. During my marathon recovery I'll return to weight lifting three times weekly.
I've been sleeping very well last week, averaging 7-8 hours of sound sleep, and my morning heart rates have been normal, approximately 39-42 bpm....tapering has been very good for my sleeping patterns.
A short recap of last week's training:
Monday: Long Run, 13 miles.
Tuesday: Crosstraining, weight circuit training and stationary cycle.
Wednesday: Intervals, 5 miles.
Thursday: Recovery Run, 6 miles.
Friday: Rest Day. Wedding Anniversary.
Saturday: Tempo Run, 6 miles.
Sunday: Crosstraining, swimming.
Total weekly mileage: 30 miles.
Today schedule calls for a Long Run of 10 miles at 8:23 minute per mile pace, which is incidentally my upcoming planned Boston Marathon pace! I've decided to run this workout on my gym's treadmill due to my Mulberry Tree allergy and I'll be able to keep pace better than chasing "Garfield" (nickname for Garmin's virtual training partner) through the pollen haze.
9:30 a.m. Life Fitness Treadmill. Ten Miles. First nine miles at 7.2 mph (8:20 minute per mile pace, which is as close as I can get on the treadmill for a 8:23 pace) set at zero grade, last mile was also 7.2 mph, but with a 4% grade as to prepare for Heartbreak Hill. Average heart rate: 168 bpm. Cardiac Drift: 175 bpm. My heart rate is a little high for a Long Run, undoubtedly the numbers are a little skewered due to the last mile hill. I'm a little intimidated that this will be my upcoming marathon pace...how can I maintain this pace for 26.2 miles???
TWO WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 31 - APRIL 6, 2008
Finished 14th week of marathon training and ran only 30 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. Last week was my start of a three week taper. Most of my workouts during the first half of the week was lackluster and had me concerned about my condition for a 3:40 marathon goal, but my workouts improved during the last half and my confidence has returned.
I'm now 172 pounds on a six foot frame. I still need to remember that I'm tapering on mileage and need to be diligent on my diet. I've started a food journal and have been keeping it in my work backpack as I eat most of my meals during the 12 hours of driving a cab; I notice that I tend to eat more when I'm at the "Airport Pit" (taxi holding area) due to the close vicinity of the Roach Coach (lunch wagon).
I only did one session of weight circuit training as I'm reducing my work load for my taper...the following week I'll discontinue weight training until after the marathon as I won't have access to my gym when I'm in Boston. During my marathon recovery I'll return to weight lifting three times weekly.
I've been sleeping very well last week, averaging 7-8 hours of sound sleep, and my morning heart rates have been normal, approximately 39-42 bpm....tapering has been very good for my sleeping patterns.
A short recap of last week's training:
Monday: Long Run, 13 miles.
Tuesday: Crosstraining, weight circuit training and stationary cycle.
Wednesday: Intervals, 5 miles.
Thursday: Recovery Run, 6 miles.
Friday: Rest Day. Wedding Anniversary.
Saturday: Tempo Run, 6 miles.
Sunday: Crosstraining, swimming.
Total weekly mileage: 30 miles.
Sunday, April 6, 2008
Cross-training Swim
Today's Quote: "For a kid out of the Polish ghetto in Grand Rapids, winning the Boston Marathon meant, 'I did okay. I didn't suck." I hope [being the last American male to win] is not on my tombstone. I hope someone like a Ryan Hall or Dathan Ritzenhein makes the effort to win." --Greg Meyer, last American male champion, 1983.
Today I wanted to do something different for cross training rather than the usual upright stationary cycle, hence I chose to swim using the Cross-Training Workout #1, Mode 5 as written in the book, "Runner's World, Run Less, Run Faster," pg 107.
9:30 a.m. Total swimming time 35 minutes. 10 minutes in the pool doing warm up laps. Workout: 1 length fast, 1 length easy; 2 lengths fast, 2 lengths easy; 3 lengths fast, 3 lengths easy; 2 lengths fast, 2 lengths easy; 1 length fast, 1 length easy. Rest 1 minute. Repeat entire sequence two more times.
My swimming is rather choppy, but better than my last swim. My fast is still relatively slow, but my heart rate was in the 170's. After the Boston Marathon would like to swim more and improve my technique...maybe take a class or hire a trainer from the gym.
Tonight our bowling team, "One Wonders," got clobbered by the team "Union Strikers" and lost all four games in the Bishop Gorman Bowling League. Geez, last week we won all four games against the top ranked "The Ringers" and today we lose badly against a team much weaker than we are, we're so inconsistent! Even though we're just playing for fun and exercise it's still hard for me to accept such a defeat as I'm just too competitive. I need to take a "chill pill;" relax and have fun, not everything should be a stressful challenge.
Today I wanted to do something different for cross training rather than the usual upright stationary cycle, hence I chose to swim using the Cross-Training Workout #1, Mode 5 as written in the book, "Runner's World, Run Less, Run Faster," pg 107.
9:30 a.m. Total swimming time 35 minutes. 10 minutes in the pool doing warm up laps. Workout: 1 length fast, 1 length easy; 2 lengths fast, 2 lengths easy; 3 lengths fast, 3 lengths easy; 2 lengths fast, 2 lengths easy; 1 length fast, 1 length easy. Rest 1 minute. Repeat entire sequence two more times.
My swimming is rather choppy, but better than my last swim. My fast is still relatively slow, but my heart rate was in the 170's. After the Boston Marathon would like to swim more and improve my technique...maybe take a class or hire a trainer from the gym.
Tonight our bowling team, "One Wonders," got clobbered by the team "Union Strikers" and lost all four games in the Bishop Gorman Bowling League. Geez, last week we won all four games against the top ranked "The Ringers" and today we lose badly against a team much weaker than we are, we're so inconsistent! Even though we're just playing for fun and exercise it's still hard for me to accept such a defeat as I'm just too competitive. I need to take a "chill pill;" relax and have fun, not everything should be a stressful challenge.
Saturday, April 5, 2008
Invigorating Tempo Run!
Daily Quote: "Carbohydrates should not be a source of confusion. To the contrary: wholesome carbs --fruits, vegetables, grains--clearly should be the foundation of your sports diet. And, if desired, refined carbs--soda pop, sugar, sports drinks--can be consumed in moderation." From the excellent book, "Nancy Clark's Food Guide for Marathoners."
Yesterday was a forced rest day as my wife and I celebrated our 10th wedding anniversary...where did the years go??? We ate at our favorite restaurant, The San Lorenzo Italian Restaurant, where as usual, I ate too much food and drink!
Today I'm back on schedule with a Tempo Run as stated in "Runner's World, Run Less, Run Faster," pg 236:
6 mile run:
1 mile easy,
5 miles @ 7:35/mile
Average heart rate: 162 bpm. Cardiac Drift: 179 bpm. Faster tempo workout, same mileage, than on March 10th, but my heart rate today was a little lower, showing that I'm adapting and am stronger. I felt very invigorated after the run, bright eyed and bushy tailed! I felt wide awake even though I've been taking Benadryl for my Mulberry tree allergy. Nice to have an upbeat run result for a change, my previous workouts were lackluster at best.
The book's training program doesn't have a scheduled cool-down, therefore I added a 15 minute cool-down on the upright stationary cycle. Looking forward to strong cross-training tomorrow.
Yesterday was a forced rest day as my wife and I celebrated our 10th wedding anniversary...where did the years go??? We ate at our favorite restaurant, The San Lorenzo Italian Restaurant, where as usual, I ate too much food and drink!
Today I'm back on schedule with a Tempo Run as stated in "Runner's World, Run Less, Run Faster," pg 236:
6 mile run:
1 mile easy,
5 miles @ 7:35/mile
Average heart rate: 162 bpm. Cardiac Drift: 179 bpm. Faster tempo workout, same mileage, than on March 10th, but my heart rate today was a little lower, showing that I'm adapting and am stronger. I felt very invigorated after the run, bright eyed and bushy tailed! I felt wide awake even though I've been taking Benadryl for my Mulberry tree allergy. Nice to have an upbeat run result for a change, my previous workouts were lackluster at best.
The book's training program doesn't have a scheduled cool-down, therefore I added a 15 minute cool-down on the upright stationary cycle. Looking forward to strong cross-training tomorrow.
Thursday, April 3, 2008
Recovery Run for a Change.
Daily Quote: "Protein tends to be more satiating than carbohydrates. That is, protein (and fat) lingers longer in the stomach than do carbohydrates. Hence, having 200 calories in high-protein eggs for breakfast will satiate you longer than 200 calories in a high-car bagel with jam. By curbing hunger you have fewer urges to eat and can more easily restrict calories--that is, until you start to crave carbs and over-eat them. --from the excellent book, "Nancy Clark's Food Guide for Marathoners."
The above quote reminds me of Allen's recent e-mail regarding his making hard-boiled eggs for breakfast and also had sent the below:
Dear Dr. Mirkin [drmirkin.com]: My cholesterol is too high; should I
avoid eggs?
For more than 50 years eggs have been called
unhealthful because they are among the foods that contain the
highest levels of cholesterol. However, in recent years eggs have
been rehabilitated. This month, a team of researchers at Mahidol
University in Bangkok showed that adding an egg a day to the
diets of healthy people in Thailand raised the good HDL
cholesterol that prevents heart attacks. It did not affect the
bad LDL cholesterol or triglycerides (Journal of the Medical
Association of Thailand, March 2008).
Adding as many as three eggs per day to your diet will not
raise cholesterol. More than 80 percent of the cholesterol in your
body is manufactured by your liver, and less than 20 percent
comes from the food you eat. When you eat more cholesterol,
your liver makes less. When you eat less cholesterol, your liver
makes more. However, if you add eggs you must subtract
another equal source of calories, because increasing caloric
intake will raise cholesterol. So this is not an invitation to
eat an unlimited amount of eggs. The study supports other research
showing that eggs in moderation are not harmful, and that up to
one egg a day may have specific health benefits.
9:00 a.m. The weather was just too nice to do my usual cross-training workouts in the gym, hence I played hooky and did a six mile recovery run down Torrey Pines Road (partially covers the same route as the "Zappos Las Vegas Marathon") with heart rates within my range of 146-150 bpm. Note: my maximum heart rate is 190 bpm. Partly cloudy skies, 63 degrees, with no winds! The aftermath of my outside jaunt wasn't very good as this is the season for my Mulberry tree allergy and was sniffling with sore red eyes...I guess I can't have everything.
The above quote reminds me of Allen's recent e-mail regarding his making hard-boiled eggs for breakfast and also had sent the below:
Dear Dr. Mirkin [drmirkin.com]: My cholesterol is too high; should I
avoid eggs?
For more than 50 years eggs have been called
unhealthful because they are among the foods that contain the
highest levels of cholesterol. However, in recent years eggs have
been rehabilitated. This month, a team of researchers at Mahidol
University in Bangkok showed that adding an egg a day to the
diets of healthy people in Thailand raised the good HDL
cholesterol that prevents heart attacks. It did not affect the
bad LDL cholesterol or triglycerides (Journal of the Medical
Association of Thailand, March 2008).
Adding as many as three eggs per day to your diet will not
raise cholesterol. More than 80 percent of the cholesterol in your
body is manufactured by your liver, and less than 20 percent
comes from the food you eat. When you eat more cholesterol,
your liver makes less. When you eat less cholesterol, your liver
makes more. However, if you add eggs you must subtract
another equal source of calories, because increasing caloric
intake will raise cholesterol. So this is not an invitation to
eat an unlimited amount of eggs. The study supports other research
showing that eggs in moderation are not harmful, and that up to
one egg a day may have specific health benefits.
9:00 a.m. The weather was just too nice to do my usual cross-training workouts in the gym, hence I played hooky and did a six mile recovery run down Torrey Pines Road (partially covers the same route as the "Zappos Las Vegas Marathon") with heart rates within my range of 146-150 bpm. Note: my maximum heart rate is 190 bpm. Partly cloudy skies, 63 degrees, with no winds! The aftermath of my outside jaunt wasn't very good as this is the season for my Mulberry tree allergy and was sniffling with sore red eyes...I guess I can't have everything.
Wednesday, April 2, 2008
Smooth Intervals
Daily Quote: "The overwhelming reason high protein diets do NOT work is people fail to stay on them forever. Remember: You should never start a food program you do not want to maintain for the rest of your life. Do you really want to never eat breads, potato or crackers ever again? Your better option is to learn how to manage carbs, not avoid them. --from the excellent book, "Nancy Clark's Food Guide for Marathoners."
Today's workout is:
20 minute warmup
10 X 400m @ 1:39 (400m Recovery Intervals)
10 minute cooldown.
Set the parameters on the treadmill and then proceeded to grind out the intervals...but it wasn't a grind at all, the shortness of the intervals made it feel smoother...even though my cardiac drift was 182 bpm.
I did feel "stuck" on the treadmill as I gazed out the gym's large windows and view the sunny skies with 64 degree temperatures.
Today's workout is:
20 minute warmup
10 X 400m @ 1:39 (400m Recovery Intervals)
10 minute cooldown.
Set the parameters on the treadmill and then proceeded to grind out the intervals...but it wasn't a grind at all, the shortness of the intervals made it feel smoother...even though my cardiac drift was 182 bpm.
I did feel "stuck" on the treadmill as I gazed out the gym's large windows and view the sunny skies with 64 degree temperatures.
Tuesday, April 1, 2008
Hectic Morning!
Daily Quote: "It's my opinion that getting too hungry is the biggest problem with most marathoners' diets. Hearty carbohydrate-based meals set the stage for a top-notch sports diet." --from the excellent book, "Nancy Clark's Food Guide for Marathoners."
I was only able to sleep four hours last night as I have an 8:00 a.m. dental appointment this morning. My dentist is from Boston and she gets very animated when chatting about everything I MUST see when I'm in Boston, she stressed eating at Giacomo's Restaurant (North end Hanover Street), Cafe Victoria for dessert (Hanover Street), Union Oyster House (Fanrel Hall by Holocaust Memorial) Drinks at Bay Tower Room and the Prudential Tower. Must start visit with "Duck Tours," which starts at Prudential Tower and gives overview of other sites to visit. Other must sees, Boston Museum, Mass. General Hospital Ether Dome and Old Public Library. For a nice out of town experience and about an hour away is the Newport Mansion in Concord/Lexington. She also chatted about other areas that I've already forgotten as I was being drilled and was a little distracted. She's as excited as I am about my upcoming Boston Marathon, needless to say, not your normal dental visit!
As soon as I was finished with my dental appointment did my cross-training at the 24-Hour Fitness across town near the dental office:
9:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 35 minutes. Tough lifting weights when I'm weak from lack of sleep, took longer than normal, but got the job done. I then wobbled immediately to the upright stationary cycle.
Cross-Training Workout #1, Mode #1. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. After my workout felt a little energized and returned home for lunch, a Turkey Lean Pocket with fruit as dessert.
I'm now going to reply to my e-mails and forum posts before I take an hour nap before work. Tonight will be a busy 12-hours driving my trusty Checker Cab as we have several medium sized conventions in Vegas, should be a very long night.
I was only able to sleep four hours last night as I have an 8:00 a.m. dental appointment this morning. My dentist is from Boston and she gets very animated when chatting about everything I MUST see when I'm in Boston, she stressed eating at Giacomo's Restaurant (North end Hanover Street), Cafe Victoria for dessert (Hanover Street), Union Oyster House (Fanrel Hall by Holocaust Memorial) Drinks at Bay Tower Room and the Prudential Tower. Must start visit with "Duck Tours," which starts at Prudential Tower and gives overview of other sites to visit. Other must sees, Boston Museum, Mass. General Hospital Ether Dome and Old Public Library. For a nice out of town experience and about an hour away is the Newport Mansion in Concord/Lexington. She also chatted about other areas that I've already forgotten as I was being drilled and was a little distracted. She's as excited as I am about my upcoming Boston Marathon, needless to say, not your normal dental visit!
As soon as I was finished with my dental appointment did my cross-training at the 24-Hour Fitness across town near the dental office:
9:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 35 minutes. Tough lifting weights when I'm weak from lack of sleep, took longer than normal, but got the job done. I then wobbled immediately to the upright stationary cycle.
Cross-Training Workout #1, Mode #1. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. After my workout felt a little energized and returned home for lunch, a Turkey Lean Pocket with fruit as dessert.
I'm now going to reply to my e-mails and forum posts before I take an hour nap before work. Tonight will be a busy 12-hours driving my trusty Checker Cab as we have several medium sized conventions in Vegas, should be a very long night.
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