Daily Quote: "Anyone can run 20 miles. It's the next six that count." --Barry Magee, marathon bronze in Rome, 1960
Allen Leigh had posted an excellent comment at my favorite forum site, about.com, concerning Rest, he said:
Running actually destroys cells in your body. Running is destructive to your body. Your body gets stronger because of the rest after a workout. That is, you do a workout such as running and body cells are destroyed. During the next 48 hours or so, your body reacts to the workout and rebuilds the cells and becomes stronger. Thus, be sure you alternate workouts of heavy stress with workouts of light stress. The symptoms of overuse occur when you aren't getting enough rest.
Today is my active rest day, a run with light stress, a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Treadmill speed set at 6.0 mph. Elevation changes: 3.2 - 1.1 grades.
Thursday, June 7, 2007
Wednesday, June 6, 2007
Perfectionism
Daily Quote: "A marathon is like life with its ups and downs, but once you've done it you feel that you can do anything." --unknown
Thank goodness for "Recovery Week!" I'm somewhat of a perfectionist and would continue to add mileage EVERY week if I didn't have a built-in plan to include a recovery week. My perfectionism in the past had killed whatever joy I felt from running...if everything wasn't perfect I felt the run was spoiled and/or ineffective. Now, everything has a broader context, if my running plan wasn't 100% doesn't matter, as I got something out of the run that was beneficial, if not, it was still relaxing and fun!!
I'm still reading the book, "Your Perfect Weight: the diet free weight loss method developed by the world's leading health magazine" and found the following enlightening (pg 98):
"'When I talk to patients about behavior-changing techniques, I tell them they won't do it right 100 percent of the time, but you don't have to,' insists Dr. Rankin. 'If, for example, you're now successfully managing your food temptations 20 percent of the time, and then you go up to 60 percent, it will make a difference. What you want to aim for is just enough of a change to make a significant improvement. The quickest way to kill off your chances of weight-loss success is to demand perfection of yourself."
Dr. Rankin is so correct, I'll continue to make improvements with my running and diet, but will not demand perfection from myself.
Today is a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 150 bpm (77% of MHR). Cardiac drift 154 bpm. Thank goodness I brought water! Nice sweaty run, the gym seemed hotter than usual, they're probably trying to conserve fuel energy. I wonder what the temperature was in the gym??
Thank goodness for "Recovery Week!" I'm somewhat of a perfectionist and would continue to add mileage EVERY week if I didn't have a built-in plan to include a recovery week. My perfectionism in the past had killed whatever joy I felt from running...if everything wasn't perfect I felt the run was spoiled and/or ineffective. Now, everything has a broader context, if my running plan wasn't 100% doesn't matter, as I got something out of the run that was beneficial, if not, it was still relaxing and fun!!
I'm still reading the book, "Your Perfect Weight: the diet free weight loss method developed by the world's leading health magazine" and found the following enlightening (pg 98):
"'When I talk to patients about behavior-changing techniques, I tell them they won't do it right 100 percent of the time, but you don't have to,' insists Dr. Rankin. 'If, for example, you're now successfully managing your food temptations 20 percent of the time, and then you go up to 60 percent, it will make a difference. What you want to aim for is just enough of a change to make a significant improvement. The quickest way to kill off your chances of weight-loss success is to demand perfection of yourself."
Dr. Rankin is so correct, I'll continue to make improvements with my running and diet, but will not demand perfection from myself.
Today is a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 150 bpm (77% of MHR). Cardiac drift 154 bpm. Thank goodness I brought water! Nice sweaty run, the gym seemed hotter than usual, they're probably trying to conserve fuel energy. I wonder what the temperature was in the gym??
Tuesday, June 5, 2007
Much Needed Rest Day
Daily Quote: "I just run as hard as I can for 20 miles, and then race." --Steve Jones (when asked about his race plan, after he had won the "Chicago Marathon" in the then world's best time)
Today decided on taking a complete Rest Day. No running, no weight lifting, no physical stresses whatsoever. Taking a complete rest day is rare for me, but perfectly timed for this Recovery Week.
I was able to complete some chores and projects....have front window fixed, gym laundry, call Health Plan of Nevada for a new provider (a REAL headache) and caught up on my fellow runner's blogs. I really needed the rest and hopefully have renewed myself with new vigor!
Today decided on taking a complete Rest Day. No running, no weight lifting, no physical stresses whatsoever. Taking a complete rest day is rare for me, but perfectly timed for this Recovery Week.
I was able to complete some chores and projects....have front window fixed, gym laundry, call Health Plan of Nevada for a new provider (a REAL headache) and caught up on my fellow runner's blogs. I really needed the rest and hopefully have renewed myself with new vigor!
Monday, June 4, 2007
Recovery Week Plan
Daily Quote: "When I came to New York in 1978, I was a full-time school teacher and track runner, and determined to retire from competitive running. But winning the New York City Marathon kept me running for another decade." --Grete Waitz
My recovery week plan is to have four-week training blocks where I will increase my training each week during the first three weeks and use the fourth week for recovery.
This week is a recovery week. In this month's Running Times Magazine (July/August pg 14) Pfitzinger's "Lab Report" states the following:
"Recovery weeks are vital to your progress because they allow your body to adapt to the key workouts you put in during hard training weeks. A rule of thumb for recovery weeks is to run 60-70% of your previous week's mileage, without any intense or exhausting sessions."
Therefore, I won't be doing any tempo runs today, but a short General Aerobic Run instead.
General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 149 bpm (77% of MHR). Cardiac drift 153 bpm. My heart rate has definitely shown an approvement from last's weeks General Aerobic Run, may wish to eventually increase speed to 6.7 mph. Body felt a pleasant tiredness, came home and took a much needed nap.
My recovery week plan is to have four-week training blocks where I will increase my training each week during the first three weeks and use the fourth week for recovery.
This week is a recovery week. In this month's Running Times Magazine (July/August pg 14) Pfitzinger's "Lab Report" states the following:
"Recovery weeks are vital to your progress because they allow your body to adapt to the key workouts you put in during hard training weeks. A rule of thumb for recovery weeks is to run 60-70% of your previous week's mileage, without any intense or exhausting sessions."
Therefore, I won't be doing any tempo runs today, but a short General Aerobic Run instead.
General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 149 bpm (77% of MHR). Cardiac drift 153 bpm. My heart rate has definitely shown an approvement from last's weeks General Aerobic Run, may wish to eventually increase speed to 6.7 mph. Body felt a pleasant tiredness, came home and took a much needed nap.
Sunday, June 3, 2007
Late Night Bites
Daily Quote: "The starting line of the New York City marathon is kind of a giant time bomb behind you about to go off. It is the most spectacular start in sport." --Bill Rodgers
Today visited Border Books and purchased from the sales bin the book, "Prevention's your perfect weight: the diet-free weight-loss method developed by the world's leading health magazine" (what a long title for a book!), by Mark Bricklin and Linda Konner. Couldn't beat the price, it was on sale for $4.99!!
The book has struck a chord in my own battles of midnight snacks, which I mentioned yesterday in my blog, the following is from the book, pg 97:
It may not be just what you eat that determines the number on the bathroom scale, but when. A preliminary study indicates that midnight snacking may slow down what in metabolic lingo is called diet-induced thermogenesis (DIT) -- the food's natural ability to boost metabolism and burn more energy. This means you'll burn off fewer calories after the meal and you'll pack on more weight.
On three separate days over five weeks, nine men ate either a morning, afternoon or late-evening (1:00 a.m.) snack. Every other aspect of their diet was controlled. Researchers found a big difference between the DIT of the morning and late-evening snack. (The afternoon snack had no significant effect.)
"Eating at night produces less heat and burns fewer calories than eating a snack in the morning." says registered dietitian Judith Stern, Sc.D., professor of nutrition and internal medicine at the University of California, Davis. "Over a period of time, it may mean trouble. By eating the bulk of your food late at night, even in one year there might be a substantial increase in body weight."
The bottom line: Lay off the midnight snacks.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Treadmill speed set at 6.0 mph. Elevation changes: 3.0 - 0.9 grades. Feels great to run easily after yesterdays Long Run, no aches nor pain and my morning pulse is a low 40 bpm...all systems are GO!
Today visited Border Books and purchased from the sales bin the book, "Prevention's your perfect weight: the diet-free weight-loss method developed by the world's leading health magazine" (what a long title for a book!), by Mark Bricklin and Linda Konner. Couldn't beat the price, it was on sale for $4.99!!
The book has struck a chord in my own battles of midnight snacks, which I mentioned yesterday in my blog, the following is from the book, pg 97:
It may not be just what you eat that determines the number on the bathroom scale, but when. A preliminary study indicates that midnight snacking may slow down what in metabolic lingo is called diet-induced thermogenesis (DIT) -- the food's natural ability to boost metabolism and burn more energy. This means you'll burn off fewer calories after the meal and you'll pack on more weight.
On three separate days over five weeks, nine men ate either a morning, afternoon or late-evening (1:00 a.m.) snack. Every other aspect of their diet was controlled. Researchers found a big difference between the DIT of the morning and late-evening snack. (The afternoon snack had no significant effect.)
"Eating at night produces less heat and burns fewer calories than eating a snack in the morning." says registered dietitian Judith Stern, Sc.D., professor of nutrition and internal medicine at the University of California, Davis. "Over a period of time, it may mean trouble. By eating the bulk of your food late at night, even in one year there might be a substantial increase in body weight."
The bottom line: Lay off the midnight snacks.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Treadmill speed set at 6.0 mph. Elevation changes: 3.0 - 0.9 grades. Feels great to run easily after yesterdays Long Run, no aches nor pain and my morning pulse is a low 40 bpm...all systems are GO!
Saturday, June 2, 2007
SUMMARY: WEEK 22
Daily Quote: "Get going. Get up and walk if you have to, but finish the damned race." -- Ron Hill to Jerome Drayton during the 1970 Boston Marathon
Crazy day! My wife and I went bowling this early morning as to avoid the weekend leagues, we haven't practiced bowling in weeks and rolled only two games each. She did well, broke 100 twice (102 and 108), and I also did very well, with both games over my average of 133 (169 and 163). Our league, Bishop Gorman League, doesn't begin again until the end of August, but we do like to keep our game up.
My wife took a long afternoon nap, and this gave me time for a long run. I really should focus on running long during the weekdays as she feels neglected when I'm gone at the gym for too long during the weekends.
Today was a Long Run of 13 miles.
13 miles. Time, 2:03. Average pace, 9:27 minute miles. Life Fitness Treadmill set at 1% Grade. 6 miles @ 6.3 mph, 6 miles @ 6.4 mph, 1 mile @ 6.5 mph. Average heart rate: 151 bpm. Cardiac Drift: 159 bpm. This is my longest run since the "Salt Lake City Half Marathon!" No aches nor pain.
SUMMARY FOR WEEK OF MAY 27 - JUNE 2, 2007
I have returned to running seven days a week, and ran a grand total of 61 miles!! I feel like I'm back on track, although the beginning of last week I was very tired and concerned I might be overtrained.
My weight training had been inconsistent as one day I skipped weights due to extreme fatigue, but came back strong by the end of the week. Consistency must be improved if I wish to see any gains. My current plan is to weight train via circuit workouts on Monday, Wednesday and Fridays.
I haven't lost any weight, but didn't gain any weight either, I'm still 175 pounds on a six foot frame. Although I ran 61 miles and weight trained too, you would think I would have lost some weight! Exercise is only part of the equation of losing weight, as a healthy diet is important too...unfortunately, I've been sliding back to old habits of eating snacks before bedtime...usually when I'm typing on this computer. My main goal is to eliminate junk food before bedtime next week!! (as I type this, I'm fighting the urge to get up and head for the snacks!)
My sleeping habits have been inconsistent too, most nights I'll sleep 7-8 hours with a short mid-day nap, other nights I'll only manage 4-5 hours of sleep with no naps. My morning pulses have been erratic too, at the beginning of last week my morning heart rates were 51-53 bpm, but improved later during the week to 41-42 bpm. I'll keep striving to improve my sleeping habits.
A short recap of last week's mileage:
Sunday: Medium Long Run: 11 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Tempo Run, 8 miles.
Friday: General Aerobic Run, 9 miles.
Saturday: Long Run, 13 miles.
Total Miles: 61 Miles.
Crazy day! My wife and I went bowling this early morning as to avoid the weekend leagues, we haven't practiced bowling in weeks and rolled only two games each. She did well, broke 100 twice (102 and 108), and I also did very well, with both games over my average of 133 (169 and 163). Our league, Bishop Gorman League, doesn't begin again until the end of August, but we do like to keep our game up.
My wife took a long afternoon nap, and this gave me time for a long run. I really should focus on running long during the weekdays as she feels neglected when I'm gone at the gym for too long during the weekends.
Today was a Long Run of 13 miles.
13 miles. Time, 2:03. Average pace, 9:27 minute miles. Life Fitness Treadmill set at 1% Grade. 6 miles @ 6.3 mph, 6 miles @ 6.4 mph, 1 mile @ 6.5 mph. Average heart rate: 151 bpm. Cardiac Drift: 159 bpm. This is my longest run since the "Salt Lake City Half Marathon!" No aches nor pain.
SUMMARY FOR WEEK OF MAY 27 - JUNE 2, 2007
I have returned to running seven days a week, and ran a grand total of 61 miles!! I feel like I'm back on track, although the beginning of last week I was very tired and concerned I might be overtrained.
My weight training had been inconsistent as one day I skipped weights due to extreme fatigue, but came back strong by the end of the week. Consistency must be improved if I wish to see any gains. My current plan is to weight train via circuit workouts on Monday, Wednesday and Fridays.
I haven't lost any weight, but didn't gain any weight either, I'm still 175 pounds on a six foot frame. Although I ran 61 miles and weight trained too, you would think I would have lost some weight! Exercise is only part of the equation of losing weight, as a healthy diet is important too...unfortunately, I've been sliding back to old habits of eating snacks before bedtime...usually when I'm typing on this computer. My main goal is to eliminate junk food before bedtime next week!! (as I type this, I'm fighting the urge to get up and head for the snacks!)
My sleeping habits have been inconsistent too, most nights I'll sleep 7-8 hours with a short mid-day nap, other nights I'll only manage 4-5 hours of sleep with no naps. My morning pulses have been erratic too, at the beginning of last week my morning heart rates were 51-53 bpm, but improved later during the week to 41-42 bpm. I'll keep striving to improve my sleeping habits.
A short recap of last week's mileage:
Sunday: Medium Long Run: 11 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 8 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Tempo Run, 8 miles.
Friday: General Aerobic Run, 9 miles.
Saturday: Long Run, 13 miles.
Total Miles: 61 Miles.
Friday, June 1, 2007
Weightlifting
Daily Quote: "This is my body. And I can do whatever I want to it. I can push it. Study it. Tweak it. Listen to it. Everybody wants to know what I'm on. What am I on? I'm on my bike busting my (!@#$%^&*) six hours a day. What are you on?"-- Lance Armstrong
I've started lifting weights on April 26th therefore my weights are rather modest, nevertheless, "Easy Runner" requested more information on my current weightlifting program, therefore here it is:
This early morning after work (2:15 a.m.) I headed to 24 Hour Fitness with the primary goal of lifting weights. My current lifting schedule has changed from every other day to lifting weights on Monday, Wednesday, and Friday with weekends off. I had originally started weightlifing with free weights, but have been doing circuit training machines for the last two weeks as I believe it's more beneficial with my primary exercise/sport of running...also not spending so much time setting up the free weights was a factor too. Anyway, once circuit training machine gains plateaus, I'll return to free weights.
The first order of business is a quick 10 minute cardio warmup on the Lifecycle.
I am now prepared for my circuit training that has its own separate area on the West side of the gym. The machines are set in a semi-circle and makes it much easier to quickly change machines. I've been striving to change machines in 45 seconds. I've just started doing lower body weights last week due to my body having enough stress from my racing (running) season, therefore I'm only doing one set at very light weights and will slowly add more weights to the leg portion of the circuit. The following is my circuit:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 10 reps. Weight: 130 pounds.
3. Leg Extension. 1 set of 10 reps. Weight: 75 pounds.
4. Leg Curl. 1 set of 10 reps. Weight: 70 pounds.
5. Chest Press. 2 sets of 10 reps. Weight: 55 pounds.
6. Shoulder Press. 2 sets of 10 reps. Weight: 40 pounds
7. Tricep Extension. 2 sets of 10 reps. Weight: 45 pounds.
8. Lat Pull. 2 sets of 10 reps. Weight: 85 pounds.
9. Bicep Curl. 2 sets of 10 reps. Weight: 45 pounds.
10. Low Back Extension: 3 sets of 15 reps.
I then headed home and hit the sack.
This morning I awoke after sleeping seven hours and my morning pulse rate was 42 bpm, which is back to normal!
Today is a General Aerobic Run.
9 miles. Time, 1:22. Pace, 9:06 minute miles. Life Fitness Treadmill set at 1% elevation, 6.6 mph. Average heart rate: 145 bpm. Cardiac Drift: 151 bpm.
Nice run, my body feels great with no aches nor pain. I tried to watch "Who Wants to be a Millionaire?" as I was running, but became a little dizzy as I easily get overcome with motion sickness. Considering on buying new music for my CD player that'll make the treadmill running less boring.
I've started lifting weights on April 26th therefore my weights are rather modest, nevertheless, "Easy Runner" requested more information on my current weightlifting program, therefore here it is:
This early morning after work (2:15 a.m.) I headed to 24 Hour Fitness with the primary goal of lifting weights. My current lifting schedule has changed from every other day to lifting weights on Monday, Wednesday, and Friday with weekends off. I had originally started weightlifing with free weights, but have been doing circuit training machines for the last two weeks as I believe it's more beneficial with my primary exercise/sport of running...also not spending so much time setting up the free weights was a factor too. Anyway, once circuit training machine gains plateaus, I'll return to free weights.
The first order of business is a quick 10 minute cardio warmup on the Lifecycle.
I am now prepared for my circuit training that has its own separate area on the West side of the gym. The machines are set in a semi-circle and makes it much easier to quickly change machines. I've been striving to change machines in 45 seconds. I've just started doing lower body weights last week due to my body having enough stress from my racing (running) season, therefore I'm only doing one set at very light weights and will slowly add more weights to the leg portion of the circuit. The following is my circuit:
1. Abdominal Crunch. 3 sets of 15 reps on a incline board.
2. Leg Press. 1 set of 10 reps. Weight: 130 pounds.
3. Leg Extension. 1 set of 10 reps. Weight: 75 pounds.
4. Leg Curl. 1 set of 10 reps. Weight: 70 pounds.
5. Chest Press. 2 sets of 10 reps. Weight: 55 pounds.
6. Shoulder Press. 2 sets of 10 reps. Weight: 40 pounds
7. Tricep Extension. 2 sets of 10 reps. Weight: 45 pounds.
8. Lat Pull. 2 sets of 10 reps. Weight: 85 pounds.
9. Bicep Curl. 2 sets of 10 reps. Weight: 45 pounds.
10. Low Back Extension: 3 sets of 15 reps.
I then headed home and hit the sack.
This morning I awoke after sleeping seven hours and my morning pulse rate was 42 bpm, which is back to normal!
Today is a General Aerobic Run.
9 miles. Time, 1:22. Pace, 9:06 minute miles. Life Fitness Treadmill set at 1% elevation, 6.6 mph. Average heart rate: 145 bpm. Cardiac Drift: 151 bpm.
Nice run, my body feels great with no aches nor pain. I tried to watch "Who Wants to be a Millionaire?" as I was running, but became a little dizzy as I easily get overcome with motion sickness. Considering on buying new music for my CD player that'll make the treadmill running less boring.
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