Daily Quote: "Running is the greatest metaphor for life, because you get out of it what you put into it." --Oprah Winfrey
Today is back-to-back workouts, a weight circuit training workout and a upright stationary cycle cardio workout.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weight primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I plan on using barbells for my shoulders this Thursday, which will be different than the machine as I'll be utilizing more stabilizer muscles.
I quickly followed the weight circuit training with the Cross-Training Workout #1, Mode 3, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07.
Life Fitness Cycle: Total time 45 minutes. WORKOUT: 5 minutes easy as a warm-up; increased cadence to 100+ rpm and maintain that cadence for 30 minutes (because of the faster cadence, the effort level will be 3 on the perceived effort scale) Note: Effort Level 3 is Moderate to Hard with a noticeable increase in breathing. Followed by 10 minutes of easy running after as a cool-down.
This is my first training session with Cross-Training Workout #1, Mode 3, and find it funny how wobbly and different my legs feel when I run that easy 10 minute cool-down...I understand now why training "bricks" are important in triathlon training.
I had a strong effort in training today and curious if this vigorous cross-training will affect my 17-miler tomorrow.
Tuesday, January 15, 2008
Monday, January 14, 2008
14 Weeks Until Boston Report
Daily Quote: "If I faltered, there would be no arms to hold me, and the world would be a cold and forbidding place. --Sir Roger Bannister
Today's workout is a Tempo Run as scheduled in "Runner's World, Run Less, Run Faster" book.
9:15 a.m. Life Fitness Treadmill set at 1% grade. 7 miles total. Time, 1:00. Warm-up, 1 mile at 6.0 mph (10 minute mile). Tempo, 5 miles at 7.4 mph (8:06 minute mile pace). Cool-down, 1 mile at 6.0 mph. Average heart rate: 167 bpm. Cardiac Drift: 177 bpm. Note: my maximum heart rate is 190 bpm. This week's Tempo Run was faster than last week's Tempo Run of 5 miles at 7.2 mph and I felt stronger than last week with no aches nor pain. The Tempo Runs are my favorite speed work out of the three quality runs (intervals, tempo, and long run) from the FIRST Training Program.
14 Weeks Until Boston Report, January 7-13, 2008
Finished second week of my Boston Marathon training and ran a total of 27 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book.
I'm still 177 pounds on a six foot frame, very frustrating as I hoped to lose at least a pound last week. The stationary cycle doesn't burn as many calories as running and will have to place more emphasis on my diet...this coming week my goal is to slice 500 calories from my diet daily.
I've completed three weight circuit training sessions this week. I've been very consistent with my weight training, and starting to see some results...my abs are starting to show and my "guns" are definitely bigger.
I slept well this week and every night slept at least eight hours! The cut-back in mileage definitely help me with more time to sleep. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Monday: Tempo Run, 7 miles.
Tuesday: Cross-training, stationary cycle, 45 minutes. Weight Circuit Training.
Wednesday: Long Run, 15 miles.
Thursday: Cross-training, stationary cycle, 45 minutes. Weight Circuit Training.
Friday: Intervals, 5 miles.
Saturday: Rest Day.
Sunday: Cross-training, stationary cycle, 60 minutes. Weight Circuit Training.
Total Weekly Mileage: 27 miles.
Today's workout is a Tempo Run as scheduled in "Runner's World, Run Less, Run Faster" book.
9:15 a.m. Life Fitness Treadmill set at 1% grade. 7 miles total. Time, 1:00. Warm-up, 1 mile at 6.0 mph (10 minute mile). Tempo, 5 miles at 7.4 mph (8:06 minute mile pace). Cool-down, 1 mile at 6.0 mph. Average heart rate: 167 bpm. Cardiac Drift: 177 bpm. Note: my maximum heart rate is 190 bpm. This week's Tempo Run was faster than last week's Tempo Run of 5 miles at 7.2 mph and I felt stronger than last week with no aches nor pain. The Tempo Runs are my favorite speed work out of the three quality runs (intervals, tempo, and long run) from the FIRST Training Program.
14 Weeks Until Boston Report, January 7-13, 2008
Finished second week of my Boston Marathon training and ran a total of 27 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book.
I'm still 177 pounds on a six foot frame, very frustrating as I hoped to lose at least a pound last week. The stationary cycle doesn't burn as many calories as running and will have to place more emphasis on my diet...this coming week my goal is to slice 500 calories from my diet daily.
I've completed three weight circuit training sessions this week. I've been very consistent with my weight training, and starting to see some results...my abs are starting to show and my "guns" are definitely bigger.
I slept well this week and every night slept at least eight hours! The cut-back in mileage definitely help me with more time to sleep. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Monday: Tempo Run, 7 miles.
Tuesday: Cross-training, stationary cycle, 45 minutes. Weight Circuit Training.
Wednesday: Long Run, 15 miles.
Thursday: Cross-training, stationary cycle, 45 minutes. Weight Circuit Training.
Friday: Intervals, 5 miles.
Saturday: Rest Day.
Sunday: Cross-training, stationary cycle, 60 minutes. Weight Circuit Training.
Total Weekly Mileage: 27 miles.
Sunday, January 13, 2008
Cross-Training Workout #1, Mode 2
Daily Quote: "No matter how many years you've been running, the hardest part is always taking that first step out the door." --John Strumsky, President of the U.S. Running Streak Association.
Yesterday was a Rest Day and spent the whole day on the couch with the wife watching old movies. Later that night I was able to catch up on all my friends' blogs and about.com forum.
Today I'm back to training with back-to-back workouts, the weight circuit training and a different stationary cycle cross-training program:
10 minutes of elliptical machine, quickly followed by the weight circuit training program, which took about 25 minute to complete.
Cross-Training Workout #1, Mode 2 (from "Runner's World, Run Less, Run Faster" book).
Workout: Constant Spin workout of 60 minutes of fast cadence at more than 100 rpm. After 10 minutes, adjust the resistance to a perceived effort (PE) level of 2. This should not be a very taxing workout, but you should be sweating by 30 minutes. Reduce the resistance to a PE level of 1 for the the last 5 minutes. I was able to complete the workout easily, but legs were a bit wobbly when I headed for the gym's lockers.
I've now complete three different stationary cycling modes as explained in the chapter "How to Follow the First Training Program," (pg 106-08) and still have five other modes of cross-training stationary cycling to train! This doesn't even include the rowing machine and/or swimming mode portions. I'm definitely not bored with this FIRST program!!
Yesterday was a Rest Day and spent the whole day on the couch with the wife watching old movies. Later that night I was able to catch up on all my friends' blogs and about.com forum.
Today I'm back to training with back-to-back workouts, the weight circuit training and a different stationary cycle cross-training program:
10 minutes of elliptical machine, quickly followed by the weight circuit training program, which took about 25 minute to complete.
Cross-Training Workout #1, Mode 2 (from "Runner's World, Run Less, Run Faster" book).
Workout: Constant Spin workout of 60 minutes of fast cadence at more than 100 rpm. After 10 minutes, adjust the resistance to a perceived effort (PE) level of 2. This should not be a very taxing workout, but you should be sweating by 30 minutes. Reduce the resistance to a PE level of 1 for the the last 5 minutes. I was able to complete the workout easily, but legs were a bit wobbly when I headed for the gym's lockers.
I've now complete three different stationary cycling modes as explained in the chapter "How to Follow the First Training Program," (pg 106-08) and still have five other modes of cross-training stationary cycling to train! This doesn't even include the rowing machine and/or swimming mode portions. I'm definitely not bored with this FIRST program!!
Friday, January 11, 2008
4 X 800
Daily Quote: "Hard things take time to do. Impossible things take a little longer." --Percy Cerutty, Legendary Australian running coach.
Today's workout is from "Runner's World, Run Less, Run Faster" book, pg 235, 3:40 Goal, Marathon Training Program, which is:
1 mile warmup
4x800m @ 3:23 (2 minute recovery interval)
10 minute cooldown.
11:00 a.m. Life Fitness Treadmill set at 1% grade. Warm-up: 1 mile at 6.0 mph (10 minute mile). Tempo: 4 x 800 at 8.2 mph (7:19 minute miles) 2 minute recovery interval at 6.0 mph. Cool-down: 1:30 mile (odd distance as I wanted to complete an even 5 miles). Cardiac Drift: 182 bpm! Note: my maximum heart rate is 190 bpm.
Tough workout, but easier than last week's 3 x 1600m @ 7:02 minute miles with only a 1 minute recovery interval...my cardiac drift then was a whopping 188 bpm. Today's two minute rest interval helped wonders!! Also, total speed distance today was only 2/3 from last week's distance. I could have easily raised the speed to 8.3 mph (7:14 minute miles) and my cardiac drift would still be below last week's 188 bpm.
Today's workout is from "Runner's World, Run Less, Run Faster" book, pg 235, 3:40 Goal, Marathon Training Program, which is:
1 mile warmup
4x800m @ 3:23 (2 minute recovery interval)
10 minute cooldown.
11:00 a.m. Life Fitness Treadmill set at 1% grade. Warm-up: 1 mile at 6.0 mph (10 minute mile). Tempo: 4 x 800 at 8.2 mph (7:19 minute miles) 2 minute recovery interval at 6.0 mph. Cool-down: 1:30 mile (odd distance as I wanted to complete an even 5 miles). Cardiac Drift: 182 bpm! Note: my maximum heart rate is 190 bpm.
Tough workout, but easier than last week's 3 x 1600m @ 7:02 minute miles with only a 1 minute recovery interval...my cardiac drift then was a whopping 188 bpm. Today's two minute rest interval helped wonders!! Also, total speed distance today was only 2/3 from last week's distance. I could have easily raised the speed to 8.3 mph (7:14 minute miles) and my cardiac drift would still be below last week's 188 bpm.
Thursday, January 10, 2008
Last Day of CES Convention
Daily Quote: "I will keep on going as the legs keep moving." --Jenny Wood Allen, after completing a marathon at 91 years of age.
Last day of the huge CES (Consumer Electronic Show)convention! Last year my body suffered as I was busy non-stop at work for 12-hours AND trying to maintain a high mileage base, which caused my sleep to suffer. What a difference the FIRST Training Program makes as my body feels better and I'm able to sleep 7-8 hours each day!!
Today's workout:
Warm up: Elliptical machine for 10 minutes. Weight Circuit Training (upper and lower body) for 30 minutes. Will continue to use free weights in place of the biceps and triceps machines this week and will change another machine exercise next week.
Cross training: Life Fitness Cycle. Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeated this six times. Finished with 5 minutes easy as a cool-down.
Exact same routine as last Tuesday, but did increase the resistance a tad as my leg muscles are adapting well to the upright stationary cycling. This coming Saturday will utilize a different cycling routine from "Runner's World, Run Less, Run Faster book.
Last day of the huge CES (Consumer Electronic Show)convention! Last year my body suffered as I was busy non-stop at work for 12-hours AND trying to maintain a high mileage base, which caused my sleep to suffer. What a difference the FIRST Training Program makes as my body feels better and I'm able to sleep 7-8 hours each day!!
Today's workout:
Warm up: Elliptical machine for 10 minutes. Weight Circuit Training (upper and lower body) for 30 minutes. Will continue to use free weights in place of the biceps and triceps machines this week and will change another machine exercise next week.
Cross training: Life Fitness Cycle. Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeated this six times. Finished with 5 minutes easy as a cool-down.
Exact same routine as last Tuesday, but did increase the resistance a tad as my leg muscles are adapting well to the upright stationary cycling. This coming Saturday will utilize a different cycling routine from "Runner's World, Run Less, Run Faster book.
Wednesday, January 9, 2008
Series of 5k Races are CANCELED
Daily Quote: "In a country where only men are encouraged, one must be one's own inspiration." --Tegla Loroupe, Kenya, 1994 New York City Marathon Champion.
The organizer and director of the majority of races in Las Vegas, Dan Campbell (Dan the Running Man) of the Las Vegas Running Team suffered a brain aneurysm and is in the SICU at UMC. Races this spring are on hold. I had planned on racing again the "President's Day 5k" on February 16th, but it is canceled. Oh well, maybe I'll race a 5k in March. My regular periodization plan of racing short 5k races in the spring should be on hold anyway as I'm in training for the 2008 Boston Marathon, but thought just one 5k race would be a nice change of pace. Get well soon Dan, my prayers are with you.
Today's 15th Week Long Run from "Runner's World Run Less, Run Faster" 3:40 Goal Marathon Training (pg 235) calls for 15 miles @ 9:08 minute miles. The closest I can get to that pace on the treadmill is 6.6 mph that's 9:06 minute miles, two seconds per mile less than scheduled should be close enough.
15 miles. Time: 2:16. Pace: 9:06 minute miles. Life Fitness Treadmill set at 1% grade. All 15 miles at 6.6 mph (9:06 minutes miles) Average heart rate: 162 bpm. Cardiac drift: 173 bpm. (Note: my maximum heart rate is 190 bpm). Brought only one bottle of water, which was barely sufficient, will bring an extra bottle of water next Long Run. No soreness, nor pain, just the normal fatigue of running long. I always feel euphoric after accomplishing a Long Run goal, and today was no exception!! 15 miles is my longest run since December's marathon and I'm surprised I'm already running this mileage so soon and without any problems. I'm bubbling over with confidence. I'm looking forward to a nice vigorous cross-training routine tomorrow.
The organizer and director of the majority of races in Las Vegas, Dan Campbell (Dan the Running Man) of the Las Vegas Running Team suffered a brain aneurysm and is in the SICU at UMC. Races this spring are on hold. I had planned on racing again the "President's Day 5k" on February 16th, but it is canceled. Oh well, maybe I'll race a 5k in March. My regular periodization plan of racing short 5k races in the spring should be on hold anyway as I'm in training for the 2008 Boston Marathon, but thought just one 5k race would be a nice change of pace. Get well soon Dan, my prayers are with you.
Today's 15th Week Long Run from "Runner's World Run Less, Run Faster" 3:40 Goal Marathon Training (pg 235) calls for 15 miles @ 9:08 minute miles. The closest I can get to that pace on the treadmill is 6.6 mph that's 9:06 minute miles, two seconds per mile less than scheduled should be close enough.
15 miles. Time: 2:16. Pace: 9:06 minute miles. Life Fitness Treadmill set at 1% grade. All 15 miles at 6.6 mph (9:06 minutes miles) Average heart rate: 162 bpm. Cardiac drift: 173 bpm. (Note: my maximum heart rate is 190 bpm). Brought only one bottle of water, which was barely sufficient, will bring an extra bottle of water next Long Run. No soreness, nor pain, just the normal fatigue of running long. I always feel euphoric after accomplishing a Long Run goal, and today was no exception!! 15 miles is my longest run since December's marathon and I'm surprised I'm already running this mileage so soon and without any problems. I'm bubbling over with confidence. I'm looking forward to a nice vigorous cross-training routine tomorrow.
Tuesday, January 8, 2008
New Cycling Shorts
Daily Quote: "Believe in yourself, know yourself, deny yourself, and be humble." --John Treacy, on the four principles of racing.
I finally visited my favorite cycling shop, Peloton Sports, and bought myself a cycling short. They have many brands and types of cycling shorts, but finally decided on the most cushioned and breathable shorts for my stationary cycling workouts. The winner short is: "Trek Circuit Short" that has 8 panel construction and the best molded chamois. Trek shorts are not cheap, they cost $99.99, and with tax comes to a whopping total of $107.74, which is the most I've ever spent on one item of exercise clothes. The shorts are worth every penny as I was very comfortable cycling today at the gym!!
Today's workout:
Warm up: Elliptical machine for 10 minutes. Weight Circuit Training (upper and lower body) for 30 minutes. Switched to free weights for the bicep and tricep exercises, takes a little getting used to the balancing of the weights correctly, but I did o.k.
Cross training: Life Fitness Cycle. Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down. Exact same workout as last Sunday, but effort felt a little easier and covered a tad more distance during the time frame, also the new shorts made my cycling pain free. I'll need to up the cycle's resistance a little for Thursday's stationary cycle workout.
Tomorrow is my scheduled Long Run of 15 miles and look forward to running. Nice thing about the FIRST Training Program is that I'm not getting burned out with the running...the only question is whether I'm losing endurance fitness with running only three times a week?!?
I finally visited my favorite cycling shop, Peloton Sports, and bought myself a cycling short. They have many brands and types of cycling shorts, but finally decided on the most cushioned and breathable shorts for my stationary cycling workouts. The winner short is: "Trek Circuit Short" that has 8 panel construction and the best molded chamois. Trek shorts are not cheap, they cost $99.99, and with tax comes to a whopping total of $107.74, which is the most I've ever spent on one item of exercise clothes. The shorts are worth every penny as I was very comfortable cycling today at the gym!!
Today's workout:
Warm up: Elliptical machine for 10 minutes. Weight Circuit Training (upper and lower body) for 30 minutes. Switched to free weights for the bicep and tricep exercises, takes a little getting used to the balancing of the weights correctly, but I did o.k.
Cross training: Life Fitness Cycle. Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down. Exact same workout as last Sunday, but effort felt a little easier and covered a tad more distance during the time frame, also the new shorts made my cycling pain free. I'll need to up the cycle's resistance a little for Thursday's stationary cycle workout.
Tomorrow is my scheduled Long Run of 15 miles and look forward to running. Nice thing about the FIRST Training Program is that I'm not getting burned out with the running...the only question is whether I'm losing endurance fitness with running only three times a week?!?
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