Daily Quote: "Rather than a 30- to 45-minute easy run, you can cross-train at a higher intensity for the same duration. When cross-training, it is best to base workouts on time rather than distance. Just as with running, you can have short, intense cross-training workouts made of short high-intensity work intervals interspersed with rest bouts, or you can have workouts that mirror tempo workouts -- a hard 20- to 25-minute effort --or you can have a workout that imitates the long run-- 1 2- to 3-hour, moderate-intensity workout." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 99.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1). Last Tuesday I found that the cycle's Level 10 setting was getting a little easy and had planned to raise the cycle to Level 11, BUT, my body is still sore from yesterday's tough interval session and decided to keep the cycle at Level 10 for today and raise the level next week.
24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 10.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions per minute...or RPMs
My cardiac drift was only 157 bpm, which helped my recovery from yesterday, but still plan on raising the cycle to Level 11 next Tuesday. The nice feature of the cycle is that it doesn't irritate my left plantar fasciitis injury and am confident that my right hip is staying healed. Stationary cycling is definitely a higher intensity than my past short recovery runs, but without the pounding.
Tomorrow I'm planning on my Long Run being 17 miles at 9:08 minute miles on the Precor Treadmill...I'm going to have to get up earlier tomorrow morning to fit in the workout before work. Next week will be my first 20 miler for the season and won't have enough time to squeeze it in before work, therefore I'll have to return my Long Run on a Sunday. September 18th will be my next race in the Las Vegas Track Club Competition Series, "The LVTC Forest Challenge 11 Miler," at Mount Charleston's Lee Canyon. September is going to be a tough training month!
Tuesday, August 31, 2010
Monday, August 30, 2010
Intervals at 6:58 Minute Per Mile Pace
Daily Quote: "Short intervals help us develop a sense of rhythm for our race--both neuromuscular and cognitive. Our bodies rely on sensory feedback for running pace: the pressure of the ground, muscle tension and visually what we're seeing." --Tom Schwartz, Beaverton, Oregon coach and exercise scientist, whose advice at http://www.therunzone.com/ has helped scores of runners.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 14, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
Precor Treadmill set at a negative <2% decline.
2 mile warmup at 10:00 minute miles.
1200m @ 4:55, 1000m @ 4:03, 800m 3:13, 600m @ 2:24,
400m @ 1:35
(all with 200m RI)
1 mile cooldown at 10:00 minute miles.
The above workout equates to a 21:40 5k pace (which is my current 5k personal record set two years ago), or 6:58 minute miles. This is the fastest interval session I've ever attempted and those 200m Recovery Intervals were so very short, I had to give myself another 50m recovery before the last 400m @ 1:35 as to allow my heart to slow down a little. This is the first time I had to alter my current marathon training schedule as written. My average heart rate was 166 bpm, with my cardiac drift being a whopping 185 bpm! (Note: my maximum heart rate is 188 bpm.) Afterwards my body felt like it had just finished a grueling race. Thankfully, tomorrow is my cycling crosstraining and my body will have less pounding...my left plantar fasciitis is most grateful for tomorrow's non-impact exercise.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 14, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
Precor Treadmill set at a negative <2% decline.
2 mile warmup at 10:00 minute miles.
1200m @ 4:55, 1000m @ 4:03, 800m 3:13, 600m @ 2:24,
400m @ 1:35
(all with 200m RI)
1 mile cooldown at 10:00 minute miles.
The above workout equates to a 21:40 5k pace (which is my current 5k personal record set two years ago), or 6:58 minute miles. This is the fastest interval session I've ever attempted and those 200m Recovery Intervals were so very short, I had to give myself another 50m recovery before the last 400m @ 1:35 as to allow my heart to slow down a little. This is the first time I had to alter my current marathon training schedule as written. My average heart rate was 166 bpm, with my cardiac drift being a whopping 185 bpm! (Note: my maximum heart rate is 188 bpm.) Afterwards my body felt like it had just finished a grueling race. Thankfully, tomorrow is my cycling crosstraining and my body will have less pounding...my left plantar fasciitis is most grateful for tomorrow's non-impact exercise.
Saturday, August 28, 2010
7 Miler, 5 Miles at Tempo 8:00 Minute Miles.
Daily Quote: "As Distance Runners, we live in a constant cycle of destruction and adaptation. In turns we push our bodies to the edge of their ability and then wait patiently for them to heal into a slightly stronger, faster state of homeostasis. In a nutshell, that's what training is." --Julia Lucas, Running Times Magazine, article "Work the Recovery: How to bounce back quicker after your next hard workout," September 2010, pg 24.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
Tempo Workout:
7 mile run.
1 mile easy, 10:00 minute mile
5 miles at 8:00 minute miles
1 mile easy, 10 minute mile.
Average heart rate: 159 bpm. Cardiac Drift: 168 bpm. (Note: my maximum heart rate is 188 bpm) Nice strong tempo run, that's at the planned pace for my next Las Vegas Marathon, which is 8 minute miles for a result of 3:30! I'm moving along well, and body should be adapted for my goal by the time I peak for the marathon. Only 15 weeks until the Las Vegas Marathon!!
I'll be leaving home for Laughlin soon, we'll be having an escape weekend at Harrah's Hotel and will be attending Don McLean's concert tonight!!
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
Tempo Workout:
7 mile run.
1 mile easy, 10:00 minute mile
5 miles at 8:00 minute miles
1 mile easy, 10 minute mile.
Average heart rate: 159 bpm. Cardiac Drift: 168 bpm. (Note: my maximum heart rate is 188 bpm) Nice strong tempo run, that's at the planned pace for my next Las Vegas Marathon, which is 8 minute miles for a result of 3:30! I'm moving along well, and body should be adapted for my goal by the time I peak for the marathon. Only 15 weeks until the Las Vegas Marathon!!
I'll be leaving home for Laughlin soon, we'll be having an escape weekend at Harrah's Hotel and will be attending Don McLean's concert tonight!!
Friday, August 27, 2010
Walking as Cross Training
Daily Quote: "What is one of the secrets of her (double Olympic medalist Yuko Arimori) success? Listen up, all who venture to run 42k or longer, no matter the pace. The answer is beyond marathoning. It's long walks. That's right walking. Bob Kennedy had it right when he said Americans train too hard on their easy days. Japanese runners exercise more restraint." --P.J. Christman, article "The Marathon Life of Reilly," Marathon & Beyond Magazine, July/August 2010, pg 107.
I found the above quote most interesting, as in the past I would indeed exercise too hard on my easy days and some weeks have no Rest Days whatsoever. Lately, I've been walking around the airport pit (cab holding area) when taxi business is very slow, my form of extra cross training.
I'm somewhat recovered from Wednesday's 15 miler. Yesterday was a welcomed Rest Day, today is crosstraining day on the upright stationary cycle. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 107, Cross-Training Workout #1 ((XT#2):
1. Mode: Upright Stationary Cycling (45 minutes.)
Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 (Effort Level 4: Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minute with 4 minutes of fast spinning at PE level of 1 (Effort Level 1: Easy. No increase in breathing rate; can go all day.); all with cadence of about 95 to 100 rpm. Repeat this six times. Finish with 5 minutes easy as a cooldown.
Note: When I'm cycling at Effort Level 1 (easy), I set the Life Fitness Cycle at setting level 4, and Effort Level 4 (hard) at setting level 13. I'm improving as I raised my hard setting from level 12 last week.
Average heart rate during the 45 minutes was 158 pm, but cardiac drift due to the intervals was 171 bpm. I'm confident that as I strengthen my cycling muscles my cardiac drift will become even lower and will need to increase the stationary cycling interval level again. This workout is noticeably tougher than my typical recovery run in the past, but didn't notice any soreness from my right hip nor my left plantar fasciitis and has reduced overall physical stress as cycling is a low impact exercise. Nevertheless, I do miss my recovery runs and hope to eventually return to higher running mileage next Spring.
I found the above quote most interesting, as in the past I would indeed exercise too hard on my easy days and some weeks have no Rest Days whatsoever. Lately, I've been walking around the airport pit (cab holding area) when taxi business is very slow, my form of extra cross training.
I'm somewhat recovered from Wednesday's 15 miler. Yesterday was a welcomed Rest Day, today is crosstraining day on the upright stationary cycle. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 107, Cross-Training Workout #1 ((XT#2):
1. Mode: Upright Stationary Cycling (45 minutes.)
Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 (Effort Level 4: Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minute with 4 minutes of fast spinning at PE level of 1 (Effort Level 1: Easy. No increase in breathing rate; can go all day.); all with cadence of about 95 to 100 rpm. Repeat this six times. Finish with 5 minutes easy as a cooldown.
Note: When I'm cycling at Effort Level 1 (easy), I set the Life Fitness Cycle at setting level 4, and Effort Level 4 (hard) at setting level 13. I'm improving as I raised my hard setting from level 12 last week.
Average heart rate during the 45 minutes was 158 pm, but cardiac drift due to the intervals was 171 bpm. I'm confident that as I strengthen my cycling muscles my cardiac drift will become even lower and will need to increase the stationary cycling interval level again. This workout is noticeably tougher than my typical recovery run in the past, but didn't notice any soreness from my right hip nor my left plantar fasciitis and has reduced overall physical stress as cycling is a low impact exercise. Nevertheless, I do miss my recovery runs and hope to eventually return to higher running mileage next Spring.
Wednesday, August 25, 2010
15 Miler at 8:45 Minute Miles
Daily Quote: "FIRST's prescribed paces are usually reported by runners as being faster than their normal running speed. Generally, this is because our Training with Purpose philosophy favors quality over quantity, intensity over frequency, fast running over the accumulation of miles. If you want to run faster, you need to train faster. In fitness terms, you need to employ the principle of specificity." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 7.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.
Long Run. Life Fitness Treadmill set at a negative <2% decline. 15 miles @ 8:45 minute miles (6.9 MPH). Overall Time: 2:11.. Average heart rate: 152 bpm. Cardiac drift: 160 bpm. (Note: my maximum heart rate is 188 bpm).
My effort was easier today than last week's Long Run of 13 miles as the planned pace was a little slower (last week was 8:30 minute miles). Nevertheless, had the same left plantar fasciitis soreness, and a new ache, which was my lower right back. Hopefully icing my back and taking ibuprofen will help the back recover...I doubt it's a back injury, just a tad sore. My right back ache might be an extension of my previous right hip injury?!? I'm still doing hip and ab exercises, and believe my core is stronger than last year at this time. It's literally a pain getting older!
The dreadmill was pretty boring, although I did occasionally watch the television news and/or listen to my CD player (my favorite CD is "Coldplay, Viva La Vida or Death and All His Friends"). I still have about a month before my training returns to the roads. Today's high in Las Vegas will be 109 degrees!
I've been running my Long Runs on Wednesdays due to my competing in the Las Vegas Track Club Competition Series that has races once a month on Saturdays, therefore it's unwise to run a Long Run on Sunday after a race on Saturday. I've been doing my Tempo Runs on Saturday, which duplicates my shorter race's efforts nicely. So far, my Long Runs are doing fine on Wednesdays and can make it to work before 12:00 p.m., unfortunately, my future longer runs will have a tight time squeeze and will eventually have my Long Runs on Sundays again.
My next Las Vegas Competition Series race is on September 18th, the "LVTC Forest Challenge 11 mile race," which will be held at Mt Charleston's lower Bristlecone Trail. I'll treat this race as a faster tempo run.
Next Wednesday my Long Run jumps to 17 miles at 8:45 minute miles. Tomorrow will be a Rest Day!
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.
Long Run. Life Fitness Treadmill set at a negative <2% decline. 15 miles @ 8:45 minute miles (6.9 MPH). Overall Time: 2:11.. Average heart rate: 152 bpm. Cardiac drift: 160 bpm. (Note: my maximum heart rate is 188 bpm).
My effort was easier today than last week's Long Run of 13 miles as the planned pace was a little slower (last week was 8:30 minute miles). Nevertheless, had the same left plantar fasciitis soreness, and a new ache, which was my lower right back. Hopefully icing my back and taking ibuprofen will help the back recover...I doubt it's a back injury, just a tad sore. My right back ache might be an extension of my previous right hip injury?!? I'm still doing hip and ab exercises, and believe my core is stronger than last year at this time. It's literally a pain getting older!
The dreadmill was pretty boring, although I did occasionally watch the television news and/or listen to my CD player (my favorite CD is "Coldplay, Viva La Vida or Death and All His Friends"). I still have about a month before my training returns to the roads. Today's high in Las Vegas will be 109 degrees!
I've been running my Long Runs on Wednesdays due to my competing in the Las Vegas Track Club Competition Series that has races once a month on Saturdays, therefore it's unwise to run a Long Run on Sunday after a race on Saturday. I've been doing my Tempo Runs on Saturday, which duplicates my shorter race's efforts nicely. So far, my Long Runs are doing fine on Wednesdays and can make it to work before 12:00 p.m., unfortunately, my future longer runs will have a tight time squeeze and will eventually have my Long Runs on Sundays again.
My next Las Vegas Competition Series race is on September 18th, the "LVTC Forest Challenge 11 mile race," which will be held at Mt Charleston's lower Bristlecone Trail. I'll treat this race as a faster tempo run.
Next Wednesday my Long Run jumps to 17 miles at 8:45 minute miles. Tomorrow will be a Rest Day!
Tuesday, August 24, 2010
Randy Salamone Speaks
Daily Quote: "Winning has always meant much to me, but winning friends has meant the most." --Babe Zaharias
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1).
24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 10.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions...or RPMs
Same workout as last Tuesday, but my heart rates were lower...cardiac drift was only 158 bpm! Next Tuesday will raise the cycle to Level 11.
Tomorrow will be a long run of 15 miles as I prepare for the 2010 Las Vegas Marathon.
My friend, Randy Salamone, made some valid points about FIRST Training Program and the "Runner's World, Run Less, Run Faster" book during his response to me through about.com running/jogging forum:
Bruce,
I doubt you need to read this reply to know how I feel about 'less is more' training plans. Less is not more! Less is less!
My reasons are as follows:
1. Any well thought out training plan will include intervals, tempo runs and long runs. Those workouts are not a novel feature of FIRST training.
2. Cross training is fine; but only as a supplement to running not as a replacement for it. Specificity of response to training has demonstrated that the best training for a given activity is that activity itself.
3. Follow the elites! When world class runners train based on FIRST I’ll give it a try. Almost all competitive marathoners run 90-140 miles a week. Only AFTER they put in the miles do they supplement with cross-training.
I’m not suggesting slower, less talented, runners (almost everyone when compared to the elites) run 120 miles a week; but elite runners run 10-15 hours a week (almost all on a 7 day a week schedule). A slower runner, putting in 10 hours a week might run 60 to 80 miles.
I know this isn’t news to you; in the past you’ve generally trained at the levels I’m suggesting; and with good results. There are legitimate reasons to change your training approach; certainly FIRST adds variety via the cross training; and not everyone, at every point in their life, can dedicate 10 or so hours a week to training.
For someone unable or unwilling to train via a traditional high mileage approach (which includes all 3 FIRST workouts plus recovery, medium long, hills, striders and other workouts) FIRST may produce good results. But if ‘less’ was really more, the best runners in the world would be training that way; there not; less is less (but given an individual’s life’s constraints on training time/commitment may be ‘best’).
Randy
I'm so fortunate to have a friend like Randy who took the time for such a thought provoking statement! He has helped me so much in the past and without his knowledge I doubt I would be the runner that I am today. My reply was as follows:
Howdy Randy!
Yup, I already knew what your thoughts on the matter of the FIRST Training Program as this subject was discussed before...I believe two years ago?!?
I totally agree with your statement that "Less is not more! Less is less!" Unfortunately, I've been having problems with my left plantar fasciitis and right hip, if I didn't reduce my mileage I might not be able to run at all. My mindset is that this FIRST Training Program will be a temporary relief until my body is fully and totally healed and ready for the vigor of higher mileage. For now, I'm enjoying the change and variety of my FIRST marathon training. Of course, no matter what my current training, I have this GUNG-HO attitude, which helps me train harder with more confidence...that attitude could be misconstrued as total acceptance to my current training philosophy...I still prefer higher mileage, too bad my body isn't up to that challenge.
Once I'm confident that my injuries and totally healed and body prepared to take on the vigors of higher mileage, I'll definitely return to higher mileage. Think of this year as my "recovery year."
Your insights and comments are valuable to me as you've helped me achieve a BQ twice!!
Happy trails, Bruce
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1).
24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 10.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions...or RPMs
Same workout as last Tuesday, but my heart rates were lower...cardiac drift was only 158 bpm! Next Tuesday will raise the cycle to Level 11.
Tomorrow will be a long run of 15 miles as I prepare for the 2010 Las Vegas Marathon.
My friend, Randy Salamone, made some valid points about FIRST Training Program and the "Runner's World, Run Less, Run Faster" book during his response to me through about.com running/jogging forum:
Bruce,
I doubt you need to read this reply to know how I feel about 'less is more' training plans. Less is not more! Less is less!
My reasons are as follows:
1. Any well thought out training plan will include intervals, tempo runs and long runs. Those workouts are not a novel feature of FIRST training.
2. Cross training is fine; but only as a supplement to running not as a replacement for it. Specificity of response to training has demonstrated that the best training for a given activity is that activity itself.
3. Follow the elites! When world class runners train based on FIRST I’ll give it a try. Almost all competitive marathoners run 90-140 miles a week. Only AFTER they put in the miles do they supplement with cross-training.
I’m not suggesting slower, less talented, runners (almost everyone when compared to the elites) run 120 miles a week; but elite runners run 10-15 hours a week (almost all on a 7 day a week schedule). A slower runner, putting in 10 hours a week might run 60 to 80 miles.
I know this isn’t news to you; in the past you’ve generally trained at the levels I’m suggesting; and with good results. There are legitimate reasons to change your training approach; certainly FIRST adds variety via the cross training; and not everyone, at every point in their life, can dedicate 10 or so hours a week to training.
For someone unable or unwilling to train via a traditional high mileage approach (which includes all 3 FIRST workouts plus recovery, medium long, hills, striders and other workouts) FIRST may produce good results. But if ‘less’ was really more, the best runners in the world would be training that way; there not; less is less (but given an individual’s life’s constraints on training time/commitment may be ‘best’).
Randy
I'm so fortunate to have a friend like Randy who took the time for such a thought provoking statement! He has helped me so much in the past and without his knowledge I doubt I would be the runner that I am today. My reply was as follows:
Howdy Randy!
Yup, I already knew what your thoughts on the matter of the FIRST Training Program as this subject was discussed before...I believe two years ago?!?
I totally agree with your statement that "Less is not more! Less is less!" Unfortunately, I've been having problems with my left plantar fasciitis and right hip, if I didn't reduce my mileage I might not be able to run at all. My mindset is that this FIRST Training Program will be a temporary relief until my body is fully and totally healed and ready for the vigor of higher mileage. For now, I'm enjoying the change and variety of my FIRST marathon training. Of course, no matter what my current training, I have this GUNG-HO attitude, which helps me train harder with more confidence...that attitude could be misconstrued as total acceptance to my current training philosophy...I still prefer higher mileage, too bad my body isn't up to that challenge.
Once I'm confident that my injuries and totally healed and body prepared to take on the vigors of higher mileage, I'll definitely return to higher mileage. Think of this year as my "recovery year."
Your insights and comments are valuable to me as you've helped me achieve a BQ twice!!
Happy trails, Bruce
Monday, August 23, 2010
Second Week With FIRST Training Program
Daily Quote: "Running makes you an athlete in all areas of life...trained in the basics, prepared for whatever comes, ready to fill each hour and deal with the decisive moment." --Dr. George Sheehan
Yesterday was a Rest Day, which resulted in my taking Suzie to dinner and a movie. I find that my running just three days a week with two days of cross training makes weight loss difficult. It was so much easier to lose weight when I was running 6-7 days a week. I need to be more disciplined with my diet choices and correct portions.
Today begins my second week with the FIRST Training Program. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old, but wish to improve my personal record to 3:30 in the upcoming 2010 Las Vegas Marathon. I'll be attempting to do the assigned intervals...how I dislike intervals as it's my weakest ability.
Precor Treadmill set with a negative 2% decline:
1 mile warmup at 10:00 minute mile.
4 x 800m at 3:13 (2 minute Jog Interval)
1 mile cooldown at 10:00 minute mile.
Average heart rate: 160 bpm. Cardiac Drift: 181 bpm. (Note my maximum heart rate is 188 bpm) The end of the fourth repeat I felt like puking, but managed to keep myself together...I know intervals make me a faster runner, but how I HATE intervals!!
Today wore my racing shoes, ASICS DS Trainer, which did lower my heart rate somewhat from last week's interval session, or maybe I'm finally acclimating to the training?!? My left plantar fasciitis made itself known with niggles at the beginning warmup, but the aches were gone before I started the intervals. No pain whatsoever on my right hip!
Tomorrow looking forward to cross training and giving my body some recovery time from the pounding of running.
Yesterday was a Rest Day, which resulted in my taking Suzie to dinner and a movie. I find that my running just three days a week with two days of cross training makes weight loss difficult. It was so much easier to lose weight when I was running 6-7 days a week. I need to be more disciplined with my diet choices and correct portions.
Today begins my second week with the FIRST Training Program. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old, but wish to improve my personal record to 3:30 in the upcoming 2010 Las Vegas Marathon. I'll be attempting to do the assigned intervals...how I dislike intervals as it's my weakest ability.
Precor Treadmill set with a negative 2% decline:
1 mile warmup at 10:00 minute mile.
4 x 800m at 3:13 (2 minute Jog Interval)
1 mile cooldown at 10:00 minute mile.
Average heart rate: 160 bpm. Cardiac Drift: 181 bpm. (Note my maximum heart rate is 188 bpm) The end of the fourth repeat I felt like puking, but managed to keep myself together...I know intervals make me a faster runner, but how I HATE intervals!!
Today wore my racing shoes, ASICS DS Trainer, which did lower my heart rate somewhat from last week's interval session, or maybe I'm finally acclimating to the training?!? My left plantar fasciitis made itself known with niggles at the beginning warmup, but the aches were gone before I started the intervals. No pain whatsoever on my right hip!
Tomorrow looking forward to cross training and giving my body some recovery time from the pounding of running.
Saturday, August 21, 2010
Tempo Portion
Daily Quote: "The tempo portion of the workout is typically 3 to 5 miles at 10k pace or slightly slower. For marathon training, the tempo portion is extended to 8 to 10 miles at planned marathon pace." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 65.
Late start today on my tempo run as I had to have new brakes and rotors replaced on my 1996 Oldsmobile this morning, I hope the car doesn't have any more major expenses for awhile, the cost today was $335.40.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 16, pg 229...how I wish I was still 45 to 49 years old!
6 Mile Run, Tempo. Life Fitness Treadmill set at a negative -2% decline.
2 miles easy at 6.0 mph (10.00 minute miles).
2 miles at 8:3 mph (7.14 miles).
2 miles at 6.0 mph (10 minute miles).
Average Heart Rate: 158 bpm. Cardiac Drift: 180 bpm. (Note: my maximum heart rate is 188 bpm.) Today my plantar fasciitis didn't complain, but at the end of my run the troublesome right hip was hinting with short throbs that I was pushing it. I'll need to do more core and hip strengthening exercises next week.
I wore my racing shoes, ASICS DS Trainers, which are lighter and believe made my workout today a little easier...nevertheless, I wonder if these shoes are aggravating my right hip? I'll return to my stability shoes, New Balance 729, for my next Tempo Run as to determine if my stability shoes are better for my hip. Maybe my racing shoes are already worn out with a scant 188 miles on them?
Out of the three quality runs (intervals, tempos, and the long runs), I find that the tempo runs are the easiest for me...maybe because I've done tempo training all throughout the summer, while intervals and long run took a backseat in my training.
Late start today on my tempo run as I had to have new brakes and rotors replaced on my 1996 Oldsmobile this morning, I hope the car doesn't have any more major expenses for awhile, the cost today was $335.40.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 16, pg 229...how I wish I was still 45 to 49 years old!
6 Mile Run, Tempo. Life Fitness Treadmill set at a negative -2% decline.
2 miles easy at 6.0 mph (10.00 minute miles).
2 miles at 8:3 mph (7.14 miles).
2 miles at 6.0 mph (10 minute miles).
Average Heart Rate: 158 bpm. Cardiac Drift: 180 bpm. (Note: my maximum heart rate is 188 bpm.) Today my plantar fasciitis didn't complain, but at the end of my run the troublesome right hip was hinting with short throbs that I was pushing it. I'll need to do more core and hip strengthening exercises next week.
I wore my racing shoes, ASICS DS Trainers, which are lighter and believe made my workout today a little easier...nevertheless, I wonder if these shoes are aggravating my right hip? I'll return to my stability shoes, New Balance 729, for my next Tempo Run as to determine if my stability shoes are better for my hip. Maybe my racing shoes are already worn out with a scant 188 miles on them?
Out of the three quality runs (intervals, tempos, and the long runs), I find that the tempo runs are the easiest for me...maybe because I've done tempo training all throughout the summer, while intervals and long run took a backseat in my training.
Friday, August 20, 2010
Performing Cycling Intervals
Daily Quote: "Cycling can also increase hip and knee joint flexibility. Because there is no pounding with cycling, runners often recover quickly, so cycling does not interfere too much with the demands of the Key Run Workouts." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 101.
I'm quickly discovering that the cycling does indeed help strengthen and increase my hip joint flexibility...I have no hip pain whatsoever from upright stationary cycling. I haven't had knee problems lately (several years ago I did have my knee slammed with luggage), and can't really attest to the knee joint flexibility, but I do know that cycling has less pounding than running and I'm less likely to get a knee injury.
I'm somewhat recovered from Wednesday's Long Run of 13 miles, therefore today is a vigorous upright stationary cycling interval session. In previous years today's workout would have been a short recovery run, but I'm now training using the FIRST program that calls for two cross training workouts per week. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 107, Cross-Training Workout #1 ((XT#2):
1. Mode: Upright Stationary Cycling (45 minutes.)
Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 (Effort Level 4: Hard. Noticable increase in breathing; difficult to talk in full sentences.) for 1 minute with 4 minutes of fast spinning at PE level of 1 (Effort Level 1: Easy. No increase in breathing rate; can go all day.); all with cadence of about 95 to 100 rpm. Repeat this six times. Finish with 5 minutes easy as a cooldown.
Note: When I'm cycling at Effort Level 1 (easy), I set the Life Fitness Cycle at setting level 4, and Effort Level 4 (hard) at setting level 12.
Average heart rate during the 45 minutes was 160 pm, but cardiac drift due to the intervals was 173 bpm. I'm confident that as I stengthen my cycling muscles my cardiac drift will become lower and will need to increase the stationary cycling interval level. This workout is noticably tougher than my typical recovery run in the past, but didn't notice any soreness from my right hip nor my left plantar fasciitis. Why didn't I crosstrain more in previous years?!?
Julie Sheppard commented on my facebook page, "Love the break on crosstraining days. check out the rowing machine if you have one at your gym. It's a great workout and a suggestion in the book for crosstraining too." I discovered two rowing machines at my 24 Hour Fitness Club and will experiment with the rowing exercises soon; there does seem to be a small learning curve on rowing properly. I'm going to be cautious as I'm not sure how the rowing machine would affect my recovering right hip.
Wendy commented on my Wednesday's blog posting: "I think once I am healed from this injury I will bag the 1,000 miles for the year goal and start working on the FIRST training. I will be avidly reading how it goes for you :-)" I do believe the FIRST training program is great for those who are injury prone and/or who are elderly (like myself) and need more recovery days. Thanks Wendy for keeping me accountable with my blog postings! I do hope my FIRST training blog postings will be helpful to others.
I'm quickly discovering that the cycling does indeed help strengthen and increase my hip joint flexibility...I have no hip pain whatsoever from upright stationary cycling. I haven't had knee problems lately (several years ago I did have my knee slammed with luggage), and can't really attest to the knee joint flexibility, but I do know that cycling has less pounding than running and I'm less likely to get a knee injury.
I'm somewhat recovered from Wednesday's Long Run of 13 miles, therefore today is a vigorous upright stationary cycling interval session. In previous years today's workout would have been a short recovery run, but I'm now training using the FIRST program that calls for two cross training workouts per week. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 107, Cross-Training Workout #1 ((XT#2):
1. Mode: Upright Stationary Cycling (45 minutes.)
Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 (Effort Level 4: Hard. Noticable increase in breathing; difficult to talk in full sentences.) for 1 minute with 4 minutes of fast spinning at PE level of 1 (Effort Level 1: Easy. No increase in breathing rate; can go all day.); all with cadence of about 95 to 100 rpm. Repeat this six times. Finish with 5 minutes easy as a cooldown.
Note: When I'm cycling at Effort Level 1 (easy), I set the Life Fitness Cycle at setting level 4, and Effort Level 4 (hard) at setting level 12.
Average heart rate during the 45 minutes was 160 pm, but cardiac drift due to the intervals was 173 bpm. I'm confident that as I stengthen my cycling muscles my cardiac drift will become lower and will need to increase the stationary cycling interval level. This workout is noticably tougher than my typical recovery run in the past, but didn't notice any soreness from my right hip nor my left plantar fasciitis. Why didn't I crosstrain more in previous years?!?
Julie Sheppard commented on my facebook page, "Love the break on crosstraining days. check out the rowing machine if you have one at your gym. It's a great workout and a suggestion in the book for crosstraining too." I discovered two rowing machines at my 24 Hour Fitness Club and will experiment with the rowing exercises soon; there does seem to be a small learning curve on rowing properly. I'm going to be cautious as I'm not sure how the rowing machine would affect my recovering right hip.
Wendy commented on my Wednesday's blog posting: "I think once I am healed from this injury I will bag the 1,000 miles for the year goal and start working on the FIRST training. I will be avidly reading how it goes for you :-)" I do believe the FIRST training program is great for those who are injury prone and/or who are elderly (like myself) and need more recovery days. Thanks Wendy for keeping me accountable with my blog postings! I do hope my FIRST training blog postings will be helpful to others.
Thursday, August 19, 2010
Blessed Rest Day
Daily Quote: "Allowing the body to rest from intense run workouts is paramount for improving. Sleep may be the most important recovery technique. Sleep allows the body an opportunity to regenerate; the body releases growth hormones that aid and repair stressed muscles from hard workouts/races." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 121.
Thank goodness today is a rest day!! I slept a solid nine hours last night and still feel tired. My body felt very sore this morning, felt like I finished a race yesterday rather than a Long Run. My morning heart rate is normally between 139-143 bpm, but this morning it was a high of 152 bpm! I definitely needed a rest. Tomorrow will be a low impact exercise of upright stationary cycling that will give my lower body even more recovery.
Needless to say, today is not a total rest day as I still have to drive a Checker Cab for 12+ hours during the busy mercantile convention called, "MAGIC."
One positive note, my body weight is now 176 pounds on a six foot frame, the lowest my weight has been since April 22nd! My ideal racing weight is 170 pounds, but those last few pounds are very difficult to lose and still maintain muscles for my endurance workouts.
Thank goodness today is a rest day!! I slept a solid nine hours last night and still feel tired. My body felt very sore this morning, felt like I finished a race yesterday rather than a Long Run. My morning heart rate is normally between 139-143 bpm, but this morning it was a high of 152 bpm! I definitely needed a rest. Tomorrow will be a low impact exercise of upright stationary cycling that will give my lower body even more recovery.
Needless to say, today is not a total rest day as I still have to drive a Checker Cab for 12+ hours during the busy mercantile convention called, "MAGIC."
One positive note, my body weight is now 176 pounds on a six foot frame, the lowest my weight has been since April 22nd! My ideal racing weight is 170 pounds, but those last few pounds are very difficult to lose and still maintain muscles for my endurance workouts.
Wednesday, August 18, 2010
13 Miler at 8:30 minute miles.
Daily Quote: "In addition to running less, what sets the FIRST program apart from other training programs is that it emphasizes a faster pace for the long runs than what other training programs typically recommend. In our studies, we've discovered that focusing on a designated, demanding pace for the long runs prepares runners physiologically and mentally for racing, particularly for the marathon." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 101.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 16, pg 229...yes, I know I'm 58 years old!
I've been preparing for today's Long Run since June, by adding more miles to my longer run per week and at the planned pace of 8:30 minute miles, therefore today's first marathon training Long Run workout wasn't a total shock to my body.
Long Run. Life Fitness Treadmill set at a negative <2% decline. 13 miles @ 8:30 minute miles (7.1 MPH). Overall Time: 1:50. Average heart rate: 158 bpm. Cardiac drift: 164 bpm. (Note: my maximum heart rate is 188 bpm).
My effort is definitely harder than my past Long Runs, my average heart rates back then were 145-150 bpm, but my paces were slower.
Drank 32 ounces of Gatorade during the Long Run, which wasn't enough fluids, but managed to push through the thirst. The gym was very warm and was sweating profusely. Next week will bring an extra bottle of 'ade.
Tough run! I had this very satisfying feeling afterwards knowing that I did well and could have gone a little farther with no problems. My left plantar fasciitis was a little sore at the beginning, but once I warmed up I felt no aches...and my right hip felt no pain!
Next week's Long Run will be 15 miles @ 8:45 minute miles...quite surprising that the longer runs increase by two miles every week until week 13...then it increases by three miles for a 20 mile run. My past marathon training had my mileage increases being much slower, which was one mile increase per week; my main question now is can my body hold up to this faster increase? Of course, since I'm only running three times per week, I'll have plenty of time to recover from my quality runs.
Just enough time for a peanut butter & jelly sandwich, then rush to work for my 12-hour shift as a Checker Cab driver. The huge mercantile convention called, MAGIC, is keeping me very busy. I'm taking a most welcomed day off from marathon training tomorrow, I really could use the rest day!!
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 16, pg 229...yes, I know I'm 58 years old!
I've been preparing for today's Long Run since June, by adding more miles to my longer run per week and at the planned pace of 8:30 minute miles, therefore today's first marathon training Long Run workout wasn't a total shock to my body.
Long Run. Life Fitness Treadmill set at a negative <2% decline. 13 miles @ 8:30 minute miles (7.1 MPH). Overall Time: 1:50. Average heart rate: 158 bpm. Cardiac drift: 164 bpm. (Note: my maximum heart rate is 188 bpm).
My effort is definitely harder than my past Long Runs, my average heart rates back then were 145-150 bpm, but my paces were slower.
Drank 32 ounces of Gatorade during the Long Run, which wasn't enough fluids, but managed to push through the thirst. The gym was very warm and was sweating profusely. Next week will bring an extra bottle of 'ade.
Tough run! I had this very satisfying feeling afterwards knowing that I did well and could have gone a little farther with no problems. My left plantar fasciitis was a little sore at the beginning, but once I warmed up I felt no aches...and my right hip felt no pain!
Next week's Long Run will be 15 miles @ 8:45 minute miles...quite surprising that the longer runs increase by two miles every week until week 13...then it increases by three miles for a 20 mile run. My past marathon training had my mileage increases being much slower, which was one mile increase per week; my main question now is can my body hold up to this faster increase? Of course, since I'm only running three times per week, I'll have plenty of time to recover from my quality runs.
Just enough time for a peanut butter & jelly sandwich, then rush to work for my 12-hour shift as a Checker Cab driver. The huge mercantile convention called, MAGIC, is keeping me very busy. I'm taking a most welcomed day off from marathon training tomorrow, I really could use the rest day!!
Tuesday, August 17, 2010
Life Fitness Treadmill
Daily Quote: "For runners who cycle, cadence is important. Most runners who cycle tend to 'push a big gear' with a low cadence when cycling. Cycling is probably more beneficial when runners work on quick pedaling at a cadence of 80 to 100 revolutions per minute (rpm)." from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 101.
In previous years today's workout would have been a short recovery run, but I'm now training using the FIRST program that calls for two cross training workouts per week. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1).
24 Hour Fitness on Decatur & Tropicana, Life Fitness Treadmill:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 10.
7 minutes easy spinning, Level 4.
I was able to keep the cadence at 95-100 revolutions, which was challenging as my cardiac drift climbed to 163 bpm, but my heart rate felt much higher as I was panting and sweating heavily. (Note: my maximum heart rate is 188 bpm) Felt wobbly when I got off the bike, but didn't feel any physical pain on my left plantar fasciitis nor right hip. Thank goodness for low impact exercise! So far, my training is coming along very well!
One nice feature of my current training is that I only need to wear my expensive running shoes for three days a week, my old retired running shoes are perfect for upright stationary cycling. I should be able to save BIG bucks on shoes this year.
Tomorrow will be a long run of 13 miles as I prepare for the 2010 Las Vegas Marathon.
This week is tough at work as the huge mercantile convention, called MAGIC, is in town. Last night I worked non-stop with no lunches nor breaks and was totally exhausted. Skipped my usual weight circuit training that I would do after work; I was just too tired.
In previous years today's workout would have been a short recovery run, but I'm now training using the FIRST program that calls for two cross training workouts per week. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1).
24 Hour Fitness on Decatur & Tropicana, Life Fitness Treadmill:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 10.
7 minutes easy spinning, Level 4.
I was able to keep the cadence at 95-100 revolutions, which was challenging as my cardiac drift climbed to 163 bpm, but my heart rate felt much higher as I was panting and sweating heavily. (Note: my maximum heart rate is 188 bpm) Felt wobbly when I got off the bike, but didn't feel any physical pain on my left plantar fasciitis nor right hip. Thank goodness for low impact exercise! So far, my training is coming along very well!
One nice feature of my current training is that I only need to wear my expensive running shoes for three days a week, my old retired running shoes are perfect for upright stationary cycling. I should be able to save BIG bucks on shoes this year.
Tomorrow will be a long run of 13 miles as I prepare for the 2010 Las Vegas Marathon.
This week is tough at work as the huge mercantile convention, called MAGIC, is in town. Last night I worked non-stop with no lunches nor breaks and was totally exhausted. Skipped my usual weight circuit training that I would do after work; I was just too tired.
Monday, August 16, 2010
Tough Intervals!
Daily Quote: "There is no satisfaction without a struggle first." --Marty Liquori
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 16, pg 229...yes, I know I'm 58 years old!
20 minute warmup of two miles jogging at 6.0 mph
3 x 1600m @ 6:41 (1 minute RI)
10 minute cooldown of one mile at 6.0 mph.
Tough workout! My average heart rate was 161 bpm, but my cardiac drift for the last repeat was 184 bpm!! (Note: my maximum heart rate is 188 bpm.) I barely completed this workout...I do hope I get stronger as to stay on track with the FIRST program.
My left foot's plantar fasciitis feels better today, just a slight soreness when I got out of bed this morning. My right hip feels great! The major reason why I'm training for the 2010 Las Vegas Marathon using the FIRST program is due to my previous injuries, hoping to give them more time to heal completely.
I wore my New Balance 729 stability shoes, and maybe next interval session it would be wiser to wear my lighter racing shoes, "ASICS DS Trainer," which might help keep my heart rate lower?!?
I'm looking forward towards tomorrow's cross training day of upright stationary cycling...YEA, a low impact day!
Of course, as I start my first week of marathon training, their also happens to be a major convention in town, which is the mercantile convention called "MAGIC." I'm going to be one tired puppy this week. It's going to be a struggle working non-stop 12-hour days, training for the Las Vegas Marathon, maintaining my chess games on chess.com, AND keeping this blog current. Not enough hours in the day!
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 16, pg 229...yes, I know I'm 58 years old!
20 minute warmup of two miles jogging at 6.0 mph
3 x 1600m @ 6:41 (1 minute RI)
10 minute cooldown of one mile at 6.0 mph.
Tough workout! My average heart rate was 161 bpm, but my cardiac drift for the last repeat was 184 bpm!! (Note: my maximum heart rate is 188 bpm.) I barely completed this workout...I do hope I get stronger as to stay on track with the FIRST program.
My left foot's plantar fasciitis feels better today, just a slight soreness when I got out of bed this morning. My right hip feels great! The major reason why I'm training for the 2010 Las Vegas Marathon using the FIRST program is due to my previous injuries, hoping to give them more time to heal completely.
I wore my New Balance 729 stability shoes, and maybe next interval session it would be wiser to wear my lighter racing shoes, "ASICS DS Trainer," which might help keep my heart rate lower?!?
I'm looking forward towards tomorrow's cross training day of upright stationary cycling...YEA, a low impact day!
Of course, as I start my first week of marathon training, their also happens to be a major convention in town, which is the mercantile convention called "MAGIC." I'm going to be one tired puppy this week. It's going to be a struggle working non-stop 12-hour days, training for the Las Vegas Marathon, maintaining my chess games on chess.com, AND keeping this blog current. Not enough hours in the day!
Saturday, August 7, 2010
Legends of Cross Country 5k Race
Daily Quote: "Never mind what others do; do better than yourself, beat your own record from day to day, and you are a success." --William J.H. Boetcker
This morning I ran the "Legends of Cross Country 5k Race," which was at Archery Park, also known as Silver Bowl Park, and is located behind the Las Vegas Silver Bowl. The course's start and finish was on black top in the park, but most of the course was a cross country loop on rocky desert trails with patches of soft loose sand. I've ran this course twice before with my previous course record of 26:01 being set in 2002...although the temperature was in the 90's, I was feeling strong and ready to set another personal course record as all my previous injuries have been healed and I've been getting some great workouts on the treadmill. Nevertheless, I was nervous as anything can happen on this rugged course.
Mile 1: 8:32. A very slow start as I was caught behind some slow runners at the rocky single track about .25 miles into the race, with no room to maneuver around them. Once we finished the single track a cloud of dust loomed in the distance as runners were reaching the soft sandy portion of the course.
Mile 2: 8:09. Struggled through the sand, felt like I wasn't getting any traction in my kick, but was passing many runners who were also having a difficult time. The turnaround was a sharp about face and now I am picking off runners one by one. The heat was unbearable, the dust in the air had me parched, and I can feel my left plantar fasciitis complaining...I pushed through the pain promising my body that the race is almost over.
Mile 3: 7:51. I'm hanging on for dear life, refusing to allow any runners to pass me as I force myself to keep pushing hard...practically had a mantra in my head saying, "quick feet, quick turnover." No runners passed me, but I only passed a couple of runners at the end of mile three...
Mad dash to the finish I can see the clock ticking at 25 minutes, and know that I'm beating my previous course record!! Final time: 25:20.
I took third place in the 50-59 age group and have added more race points to the Las Vegas Track Competition Series. My next race in the series is the "LVTC Forest Challenge 11 Mile Race" on September 18th.
I still have a sore left plantar fasciitis, but my right hip feels fine. Needless to say, my recent treadmill training had left me ill prepared for the rugged cross country course. I should be able to start training on the roads by September 1st.
This morning I ran the "Legends of Cross Country 5k Race," which was at Archery Park, also known as Silver Bowl Park, and is located behind the Las Vegas Silver Bowl. The course's start and finish was on black top in the park, but most of the course was a cross country loop on rocky desert trails with patches of soft loose sand. I've ran this course twice before with my previous course record of 26:01 being set in 2002...although the temperature was in the 90's, I was feeling strong and ready to set another personal course record as all my previous injuries have been healed and I've been getting some great workouts on the treadmill. Nevertheless, I was nervous as anything can happen on this rugged course.
Mile 1: 8:32. A very slow start as I was caught behind some slow runners at the rocky single track about .25 miles into the race, with no room to maneuver around them. Once we finished the single track a cloud of dust loomed in the distance as runners were reaching the soft sandy portion of the course.
Mile 2: 8:09. Struggled through the sand, felt like I wasn't getting any traction in my kick, but was passing many runners who were also having a difficult time. The turnaround was a sharp about face and now I am picking off runners one by one. The heat was unbearable, the dust in the air had me parched, and I can feel my left plantar fasciitis complaining...I pushed through the pain promising my body that the race is almost over.
Mile 3: 7:51. I'm hanging on for dear life, refusing to allow any runners to pass me as I force myself to keep pushing hard...practically had a mantra in my head saying, "quick feet, quick turnover." No runners passed me, but I only passed a couple of runners at the end of mile three...
I took third place in the 50-59 age group and have added more race points to the Las Vegas Track Competition Series. My next race in the series is the "LVTC Forest Challenge 11 Mile Race" on September 18th.
I still have a sore left plantar fasciitis, but my right hip feels fine. Needless to say, my recent treadmill training had left me ill prepared for the rugged cross country course. I should be able to start training on the roads by September 1st.
Sunday, August 1, 2010
SUMMARY: JULY 26 - AUGUST 1, 2010
Daily Quote: "...set your treadmill to a negative incline, and do several tempo runs or marathon-pace runs at minus-two percent. This increases the pounding on your legs, which will prepare you for the duress of the race effort." Runner's World Magazine, September 2010, Article "Q+A," pg 44."
Tonight read the above quote and it was a revelation. I've been setting my treadmill at a plus-one percent as to simulate running on the roads, but it's ingenious that a negative grade would create more impact and would better simulate my race experience. Next week I'll experiment with a tempo run the minus-two percent, keeping in mind "baby steps, baby steps" as the pounding would make me more vulnerable to injury.
I haven't been posting on this blog last month as my computer was sick. Thankfully, my friend Brenda repaired my computer by replacing the power supply, adding more memory, and attaching new speakers. I didn't realize how much I had depended on my computer until it was gone. Had to visit the Clark County Library every other day as to utilize the internet to make my correspondence chess moves...otherwise I would lose my games by time forfeit (I have a time limit of three days to make a move).
Bought the book, "Chicken Soup for the Soul--Runners; 101 Inspirational Stories of Energy, Endurance and Endorphins" and will be reading one inspirational story every night before bedtime.
SUMMARY: JULY 26 - AUGUST 1, 2010
This is my third week utilizing the FIRST Training Program, which consists of three-quality-runs-per-week model and two crosstraining days as recommended in the book, "Runner's World, Run Less Run Faster," by Pierce, Murr, and Moss. I'm hoping that having only three days of quality running per week will prevent injuries AND make me faster.
Monday: Cross-Train (XT#1), Mode: Stationary cycling (45 minutes; upright stationary fitness bike) Workout: 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95-100 rpm. Heart rate was relatively moderate, average heart rate 144 bpm, cardiac drift 155 bpm. Could raise the effort level a little higher next week. Circuit weight training.
Tuesday: Key Run Workout #1, 20 minutes warmup, 3x1600m @ 7:02 (1 min RI), 10 minutes cooldown. Average heart rate 163 bpm, Cardiac Drift 183 bpm. (Note, my maximum heart rate is 188 bpm.) Tough workout, barely completed my third 1600m! I hope the key workout #1 gets a little easier and/or my body adapts quickly.
Wednesday: Cross-Train (XT#2) Mode: Stationary cycling (45 minutes; upright stationary fitness bike) Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 for 1 minute with 4 minutes of fast spinning at a PE level of1. Repeat this six times. Finish with 5 minutes easy as a cooldown. Average heart rate 150 bpm. Cardiac Drift 170 bpm. This workout effort was easier than last week with the same perimeters...my body is adapting!
Thursday: Key Run Workout #2, 6 mile run: 2 miles easy, two miles @ 7:35/mile, 2 miles easy. Average heart rate 161 bpm. Cardiac drift, 179 bpm. I felt like I was cruising during the tempo! For some reason I'm stronger with today's tempo run than Tuesday's interval sessions. Intervals are definitely my weakest workout, hopefully it'll improve with time.
Friday: REST DAY
Saturday: Key Run Workout #3, Long Run, 10 miles @ 8:53/mile. Average heart rate 158 bpm, Cardiac drift 164 bpm. (Note, my maximum heart rate is 188 bpm) No sweat!! I need to get my long run up to 13 miles by August 16th when I start my marathon training for the 2010 Las Vegas Marathon. I prefer sandwiching my Long Run with two easy days...my body feels better without the extra stress.
Sunday: Circuit Weight Training.
Next week my training will be shuffled on different days as I may run a 5k race next Saturday, depending on how my body feels by the end of the week. My body will be under extra stress as I'll be very busy with two major conventions in town (I'm a Checker Cab driver). I plan having Wednesday as my Long Run next week, which will give me two days to recover before the race.
Tonight read the above quote and it was a revelation. I've been setting my treadmill at a plus-one percent as to simulate running on the roads, but it's ingenious that a negative grade would create more impact and would better simulate my race experience. Next week I'll experiment with a tempo run the minus-two percent, keeping in mind "baby steps, baby steps" as the pounding would make me more vulnerable to injury.
I haven't been posting on this blog last month as my computer was sick. Thankfully, my friend Brenda repaired my computer by replacing the power supply, adding more memory, and attaching new speakers. I didn't realize how much I had depended on my computer until it was gone. Had to visit the Clark County Library every other day as to utilize the internet to make my correspondence chess moves...otherwise I would lose my games by time forfeit (I have a time limit of three days to make a move).
Bought the book, "Chicken Soup for the Soul--Runners; 101 Inspirational Stories of Energy, Endurance and Endorphins" and will be reading one inspirational story every night before bedtime.
SUMMARY: JULY 26 - AUGUST 1, 2010
This is my third week utilizing the FIRST Training Program, which consists of three-quality-runs-per-week model and two crosstraining days as recommended in the book, "Runner's World, Run Less Run Faster," by Pierce, Murr, and Moss. I'm hoping that having only three days of quality running per week will prevent injuries AND make me faster.
Monday: Cross-Train (XT#1), Mode: Stationary cycling (45 minutes; upright stationary fitness bike) Workout: 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95-100 rpm. Heart rate was relatively moderate, average heart rate 144 bpm, cardiac drift 155 bpm. Could raise the effort level a little higher next week. Circuit weight training.
Tuesday: Key Run Workout #1, 20 minutes warmup, 3x1600m @ 7:02 (1 min RI), 10 minutes cooldown. Average heart rate 163 bpm, Cardiac Drift 183 bpm. (Note, my maximum heart rate is 188 bpm.) Tough workout, barely completed my third 1600m! I hope the key workout #1 gets a little easier and/or my body adapts quickly.
Wednesday: Cross-Train (XT#2) Mode: Stationary cycling (45 minutes; upright stationary fitness bike) Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 for 1 minute with 4 minutes of fast spinning at a PE level of1. Repeat this six times. Finish with 5 minutes easy as a cooldown. Average heart rate 150 bpm. Cardiac Drift 170 bpm. This workout effort was easier than last week with the same perimeters...my body is adapting!
Thursday: Key Run Workout #2, 6 mile run: 2 miles easy, two miles @ 7:35/mile, 2 miles easy. Average heart rate 161 bpm. Cardiac drift, 179 bpm. I felt like I was cruising during the tempo! For some reason I'm stronger with today's tempo run than Tuesday's interval sessions. Intervals are definitely my weakest workout, hopefully it'll improve with time.
Friday: REST DAY
Saturday: Key Run Workout #3, Long Run, 10 miles @ 8:53/mile. Average heart rate 158 bpm, Cardiac drift 164 bpm. (Note, my maximum heart rate is 188 bpm) No sweat!! I need to get my long run up to 13 miles by August 16th when I start my marathon training for the 2010 Las Vegas Marathon. I prefer sandwiching my Long Run with two easy days...my body feels better without the extra stress.
Sunday: Circuit Weight Training.
Next week my training will be shuffled on different days as I may run a 5k race next Saturday, depending on how my body feels by the end of the week. My body will be under extra stress as I'll be very busy with two major conventions in town (I'm a Checker Cab driver). I plan having Wednesday as my Long Run next week, which will give me two days to recover before the race.
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