I'm currently writing this quick note at the Clark County Community Library internet computer terminal. My home computer is down as my hard drive is burnt. My friend Brenda will be in Las Vegas next weekend to examine it (she had worked with my wife at the Credit Union as their resident computer technician). Hopefully I'll be back online soon.
Waiting for access to a computer at the library is a pain, had to stand in line for 35 minutes for internet access....it's true, you don't appreciate what you have until it's gone.
Today is a Rest Day as tomorrow is my 4 mile race called, "The Notch Run," and wiill have a detailed race report as soon as possible.
Must rush to work.
Friday, July 16, 2010
Saturday, July 10, 2010
Cross-Training Workout #1, Mode 1.
Daily Quote: "The primary purposes of cross-training in the FIRST training approach are to help keep your overall aerobic fitness high and to help your running muscles recover from the stress of high-intensity running. Therefore, we suggest that your two cross-training workouts be at a moderate to hard effort level and done in non-weight-bearing modes of exercise." --from the excellent and revolutionary book, "Runner's World, Run Less, Run Faster" by Bill Pierce, Scott Murr, and Ray Moss.
WendyBird commented today on my blog saying "We need a new update." She's right, I've been lax on keeping my blog up-to-date...thanks Wendy for keeping me accountable! I often feel I don't have enough hours in the day, and the first thing I eliminate during the time crunch is the computer. Plus, I feel that my current training is pretty dry reading material as I strive to increase my mileage base and adding new workouts. Posting race reports are much more satisfying and fun to write than the following nuts & bolts cross-training.
I'm currently striving to add more crosstraining to my training regime as to prepare for my upcoming marathon training starting on August 16th.
My primary cross-training activity is the upright stationary cycle and will follow the training guidelines from "Runner's World, Run Less, Run Faster." (three quality runs and two quality cross-training workouts...that they call "3+2" workouts.)
Today's workout was the Cross-Training Workout #1, Mode 1:
Total Time 45 minutes.
8 minutes easy spinning (Effort Level 1: Easy. No increase in breathing rate; can go all day..)
30 minutes moderate (Effort Level 3: Moderate to hard. Noticeable increase in breathing.)
7 minutes easy spinning (Effort Level 1: Easy. No increase in breathing rate; can go all day.)
My cardiac drift was 150 bpm (Note my maximum heart rate is 188 bpm), this would closely correspond to my easy recovery runs heart rates, but without the pounding on my joints. Today's cycling was a nice little workout that gave me a uplifting feeling, although cycling doesn't really replace the joy I have from running, it's nice to know that this active recovery will help me increase the intensity of my three hard runs during the week.
Yesterday I purchased padded cycling shorts that made today's workout a lot less painful than last Wednesday's upright stationary cycling program wearing running shorts...needless to say, sitting in a cab for 12 hours with a sore rear is not fun. Yup, my typical slow learning curve as I acclimate to the F.I.R.S.T. training program. I should be up to speed by August 16th.
Tonight I'll be doing my typical circuit weight training program.
Tomorrow I'll be running eight miles on the treadmill, which is my longest run for the season so far.
Next Saturday will be my four mile trail race and a good test for my right hip, I'll be sure to post here my race result. I've never ran the unusual distance of four miles, therefore, whatever I do next Saturday is a PR (personal record)! No pressure!!
WendyBird commented today on my blog saying "We need a new update." She's right, I've been lax on keeping my blog up-to-date...thanks Wendy for keeping me accountable! I often feel I don't have enough hours in the day, and the first thing I eliminate during the time crunch is the computer. Plus, I feel that my current training is pretty dry reading material as I strive to increase my mileage base and adding new workouts. Posting race reports are much more satisfying and fun to write than the following nuts & bolts cross-training.
I'm currently striving to add more crosstraining to my training regime as to prepare for my upcoming marathon training starting on August 16th.
My primary cross-training activity is the upright stationary cycle and will follow the training guidelines from "Runner's World, Run Less, Run Faster." (three quality runs and two quality cross-training workouts...that they call "3+2" workouts.)
Today's workout was the Cross-Training Workout #1, Mode 1:
Total Time 45 minutes.
8 minutes easy spinning (Effort Level 1: Easy. No increase in breathing rate; can go all day..)
30 minutes moderate (Effort Level 3: Moderate to hard. Noticeable increase in breathing.)
7 minutes easy spinning (Effort Level 1: Easy. No increase in breathing rate; can go all day.)
My cardiac drift was 150 bpm (Note my maximum heart rate is 188 bpm), this would closely correspond to my easy recovery runs heart rates, but without the pounding on my joints. Today's cycling was a nice little workout that gave me a uplifting feeling, although cycling doesn't really replace the joy I have from running, it's nice to know that this active recovery will help me increase the intensity of my three hard runs during the week.
Yesterday I purchased padded cycling shorts that made today's workout a lot less painful than last Wednesday's upright stationary cycling program wearing running shorts...needless to say, sitting in a cab for 12 hours with a sore rear is not fun. Yup, my typical slow learning curve as I acclimate to the F.I.R.S.T. training program. I should be up to speed by August 16th.
Tonight I'll be doing my typical circuit weight training program.
Tomorrow I'll be running eight miles on the treadmill, which is my longest run for the season so far.
Next Saturday will be my four mile trail race and a good test for my right hip, I'll be sure to post here my race result. I've never ran the unusual distance of four miles, therefore, whatever I do next Saturday is a PR (personal record)! No pressure!!
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