DAILY QUOTE: During base training, lose the interval sessions. Initially, 90 to 95 percent of your weekly mileage should consist of easy aerobic runs and the long run. Your pace should be conversational, and the effort should not exceed 60 to 80 percent of your max heart rate -- well below your lactate threshold. --Ed Eyestone, Runner's World Magazine, February 2012, article "Return to Base," pg 26.
I'm still adding more base mileage and needed to increase my long run. I did hit another milestone last Friday, I ran my first seven miler since post-cancer! I find that Fridays will be the perfect time for my future long runs as I have Tuesday, Wednesday, and Thursday off from work and I have abundant energy for a long run on Fridays. The downside of having a long run on Friday is that I have to work 12 hours as a cab driver Friday nights...makes for a very long day.
The following is last weeks training:
Monday: Run 5.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 2.0 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 5.0 miles. (treadmill, 10 minute miles)
Thursday: Run 2.0 miles, loop around home. (9:47 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Long Run 7.0 miles, loop around home (9:58 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 25 miles.
I only added one mile to my total weekly mileage, which was increasing my Long Run to seven miles. My emphasis for the next couple of weeks is to increase my Long Run mileage to 10 miles. Next Friday I will attempt an eight miler.
The following is my current weight training routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 100 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 70 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 60 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 35 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: Skipped this workout due to sore lower back.
My lower back is better, but still a little sore, will skip the lower back extension next week too as to allow myself to heal and adapt. I believe my lower back pulled a muscle due to my work, which is being a cab driver and lifting heavy luggage in and out of the trunk. Needless to say, I can't avoid work, but can ask my passengers to help with very heavy luggage.
Sunday, January 15, 2012
Sunday, January 8, 2012
SUMMARY: JANUARY 2-8, 2012
DAILY QUOTE: "Masters who resolve to increase training intensity should also observe a transition period. We need to prepare our intermediate and fast-twitch fibers for the increased workload. Jumping into tempo runs or intervals won't lead to better fitness; instead, it'll lead to a long period of inactivity while we nurse sore muscles and injuries on the couch." --Pete Magill, Running Times Magazine, January 2012, article "Run First, Train Later," pg 30.
I'm still running, but not really training, as I slowly add more base mileage. I did hit a milestone last Friday, I ran my first six miler since post-cancer! I'm in no hurry to start training for any races as I'm really enjoying my peaceful, meditative, slow running miles. I may start training for 5k races this coming March depending how my body feels.
The following is last weeks training:
Monday: Run 5.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 2.0 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 5.0 miles. (treadmill, 10 minute miles)
Thursday: Run 2.0 miles, loop around home. (9:47 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Run 6.0 miles, loop around home (9:51 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 24 miles.
Last week I increased the leg press machine to 100 pounds and my leg extension to 70 pounds, all the other exercises are still challenging. The following is my current weight training routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 100 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 70 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 60 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 35 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Yesterday my lower back was a little sore, will skip the lower back extension next week as to allow myself to heal and adapt. I could really use a massage, but can't afford it, hence my trusty foam roller will have to suffice.
The holiday weeks have taken it's toll, my current weight is 179 pounds, which is nine pounds over my ideal racing weight of 170 pounds. Time to focus on my diet this week!
I'm still running, but not really training, as I slowly add more base mileage. I did hit a milestone last Friday, I ran my first six miler since post-cancer! I'm in no hurry to start training for any races as I'm really enjoying my peaceful, meditative, slow running miles. I may start training for 5k races this coming March depending how my body feels.
The following is last weeks training:
Monday: Run 5.0 miles. (treadmill, 10 minute miles)
Tuesday: Run 2.0 miles. (treadmill, 10 minute mile) & weight circuit training.
Wednesday: Run 5.0 miles. (treadmill, 10 minute miles)
Thursday: Run 2.0 miles, loop around home. (9:47 minute miles)
Friday: Run 4.0 miles. (treadmill 10 minute miles.)
Saturday: Run 6.0 miles, loop around home (9:51 minute miles) weight circuit training.
Sunday: REST DAY
Total Weekly Mileage: 24 miles.
Last week I increased the leg press machine to 100 pounds and my leg extension to 70 pounds, all the other exercises are still challenging. The following is my current weight training routine:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 15 reps. Weight: 100 pounds.
3. Leg Extension. 1 set of 15 reps. Weight: 70 pounds.
4. Leg Curl. 1 set of 15 reps. Weight: 65 pounds.
5. Chest Press. 1 set of 15 reps. Weight: 60 pounds.
6. Shoulder Press. 1 set of 15 reps. Weight: 35 pounds
7. Tricep Extension. 1 set of 15 reps. Weight: 35 pounds.
8. Lat Pull. 1 sets of 15 rep. Weight: 80 pounds.
9. Bicep Curl. 1 set of 15 rep. Weight: 35 pounds.
10. Low Back Extension: 3 sets of 15 reps.
Yesterday my lower back was a little sore, will skip the lower back extension next week as to allow myself to heal and adapt. I could really use a massage, but can't afford it, hence my trusty foam roller will have to suffice.
The holiday weeks have taken it's toll, my current weight is 179 pounds, which is nine pounds over my ideal racing weight of 170 pounds. Time to focus on my diet this week!
Wednesday, January 4, 2012
2012 Shift Bid
I had a Checker Cab shift bid at 6:00 a.m.
Shift bid starts at 6:00 a.m. and ends at 6:00 p.m. as to accommodate 922 Checker Cab drivers. The bid is every six months and at this time will choose my cab, my shift time, and my days off. I've been driving for Checker Cab since June 20, 1990, and with a seniority number of #22, which means I must arrive early to the bid, not an easy task since I worked 12 hours yesterday and bone tired.
My high seniority means I can pretty much bid for anything I want, therefore I chose Tuesday, Wednesdays and Thursdays off, which are the same days off as last bid. My shift for the next six months will be the 51 Shift, which is 12:00 p.m. to 12:00 a.m., and is the highest booking shift with little down-time. Both my wife and I agreed that working weekends is a must during the sluggish economy and with my many medical bills that needs to be paid off. Unfortunately, my wife has the weekends off and will only be seeing her during the evenings of my weekdays off. Also, I won't be able to run races nor play chess tournaments during the weekends.
Last and not least, I'll be driving a 2011 Ford Crown Victoria with low mileage on it! In case you're in Vegas on vacation, my cab number is 3605. This will be the last year for a new Ford Crown Victoria as the model has been discontinued by Ford Motor Company. Next shift bid in June the senior drivers could bid on the 2012 Ford Escape. I might continue driving Cab 3605 throughout 2012 as the Ford Escape is a four-seater (the Crown Victoria seats five) and the Escape is quite slow with only four cylinders. The Crown Victoria is bigger than the Escape and therefore safer in a collision.
Shift bid starts at 6:00 a.m. and ends at 6:00 p.m. as to accommodate 922 Checker Cab drivers. The bid is every six months and at this time will choose my cab, my shift time, and my days off. I've been driving for Checker Cab since June 20, 1990, and with a seniority number of #22, which means I must arrive early to the bid, not an easy task since I worked 12 hours yesterday and bone tired.
My high seniority means I can pretty much bid for anything I want, therefore I chose Tuesday, Wednesdays and Thursdays off, which are the same days off as last bid. My shift for the next six months will be the 51 Shift, which is 12:00 p.m. to 12:00 a.m., and is the highest booking shift with little down-time. Both my wife and I agreed that working weekends is a must during the sluggish economy and with my many medical bills that needs to be paid off. Unfortunately, my wife has the weekends off and will only be seeing her during the evenings of my weekdays off. Also, I won't be able to run races nor play chess tournaments during the weekends.
Last and not least, I'll be driving a 2011 Ford Crown Victoria with low mileage on it! In case you're in Vegas on vacation, my cab number is 3605. This will be the last year for a new Ford Crown Victoria as the model has been discontinued by Ford Motor Company. Next shift bid in June the senior drivers could bid on the 2012 Ford Escape. I might continue driving Cab 3605 throughout 2012 as the Ford Escape is a four-seater (the Crown Victoria seats five) and the Escape is quite slow with only four cylinders. The Crown Victoria is bigger than the Escape and therefore safer in a collision.
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