Daily Quote: "There are no shortcuts to any place worth going." --Beverly Sills.
Today's "FIRST" Training Program's 13 Weeks until Boston Marathon schedule, calls for a 20 miler at 9:23 minute miles. Unfortunately the closest setting to 9:23 I can get on a treadmill is 9:22 (6.4 mph) minute miles, but running just one second faster per mile shouldn't be a problem.
9:30 a.m. Life Fitness Treadmill set at 1% grade. Total Time: 3:07. All 20 miles at 6.4 mph (9:22 minute miles).
Average heart rate: 158 bpm. Cardiac Drift: 169 bpm. Drank a 32 ounce bottle of Gatorade during the run. Gym was quite warm at 76 degrees, which undoubtedly affected my cardiac drift. Small blister on left foot's small toe; I believe was due to sock getting slightly bunched up, otherwise no aches nor pain during or after the run.
Tough run, but not because of the effort, only because the treadmill is becoming so very boring and I had to fight negative thoughts of quitting. I prefer running indoors because it's a safer option than running outside, I don't need to stop at busy intersections and I can easily stay on projected pace easier. Nevertheless, next week calls for an 18 mile run and I'll be running outside as to break the monotony, the temperature will be much cooler, and it'll closely simulate running on the roads in Boston.
This 20 mile run is the first of FIVE planned 20 milers. The book, "Runner's World, Run Less, Run Faster," has the rest of my training's long runs progress as follows: 18, 20, 13, 18, 20, 15, 20, 15, 20, 13, 10, and Marathon Day!
It's going to be tough working 12-hours tonight driving my cab, but at least I'll be off my feet, I'll just be very tired. The "World of Concrete" is a bust, wasn't near the 80,000 conventioneers, I doubt if we had 20,000 of them...the slow economy is affecting Las Vegas convention business.
Wednesday, January 23, 2008
Tuesday, January 22, 2008
World of Concrete
Daily Quote: "Write your goal down and post it on your refrigerator or bathroom mirror or in a drawer at work. Whenever you see the piece of paper, it will help you refocus." --Deena Kastor, 2004 Olympic Marathoner
Today is the first day of the "World of Concrete Exposition" with expected attendance of 80,000 conventioneers. It'll be tough this week to squeeze in enough sleep between my marathon training and working long, stressful hours as a cab driver; I'll strive to do my best. Tomorrow is going to be tough as I plan on running my first 20 miler for the spring season.
Today is a combination of weight circuit training and a cardio workout of upright stationary cycling as scheduled in the book, "Runner's World, Run Less, Run Faster."
9:00 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 used barbells for my shoulders again today, and increased the weight by five pounds! I'm definitely getting stronger as I couldn't lift this amount of weight two weeks ago.
Cross-Training Workout #1, Mode #1. 9:30 a.m. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. Today's cycling wasn't too strenuous and I should be strong for tomorrow's 20 miler.
Stopped at Border's Books on the way to work and bought the book "King's Gambit," A Son, A Father, and the World's Most Dangerous Game," by Paul Hoffman. Read the good book review at "chess.about.com" and with the danger of getting addicted to chess again decided to read the book.
Today is the first day of the "World of Concrete Exposition" with expected attendance of 80,000 conventioneers. It'll be tough this week to squeeze in enough sleep between my marathon training and working long, stressful hours as a cab driver; I'll strive to do my best. Tomorrow is going to be tough as I plan on running my first 20 miler for the spring season.
Today is a combination of weight circuit training and a cardio workout of upright stationary cycling as scheduled in the book, "Runner's World, Run Less, Run Faster."
9:00 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 used barbells for my shoulders again today, and increased the weight by five pounds! I'm definitely getting stronger as I couldn't lift this amount of weight two weeks ago.
Cross-Training Workout #1, Mode #1. 9:30 a.m. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. Today's cycling wasn't too strenuous and I should be strong for tomorrow's 20 miler.
Stopped at Border's Books on the way to work and bought the book "King's Gambit," A Son, A Father, and the World's Most Dangerous Game," by Paul Hoffman. Read the good book review at "chess.about.com" and with the danger of getting addicted to chess again decided to read the book.
Monday, January 21, 2008
13 Weeks Until Boston
Daily Quote: "Any runner who denies having fears, nerves, or some kind of disposition is a bad athlete or a liar." --Gordon Pirie, 1956 Olympic Bronze-Medal Winner for Men's 5000 Meters.
Today is a Tempo Run as scheduled in the book, "Runner's World, Run Less, Run Faster," for a 3:40 marathon result, pg 235:
6:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up, 1 mile @ 6.0 mph (10 minute mile). Tempo: 4 miles @ 7.7 mph (7:48 minute miles.) Cool-down: 1 mile @ 6.0 mph. Average heart rate: 167 bpm. Cardiac Drift: 185 bpm! Note: my maximum heart rate is 190 bpm.
Today's workout was very tough for several reasons, I had to run earlier than normal as our team "One Wonders" would be bowling at the Orleans Hotel & Casino bowling lanes later in the morning. (My team members had today off from work due to it being Martin Luther King Day, unfortunately I had to work.) The gym was unusually warm, I found the thermostat set a 77 degrees, and was already sweating profusely during my warm-up! Therefore, during the end of my tempo run my heart rate had soared to 185 bpm, which is above my goal for a threshold workout. I also didn't eat breakfast before the run, just didn't feel hungry so early. I was able to survive the run and now look forward to tomorrow's cross-training.
13 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 14-20, 2008
Finished third week of Boston Marathon Training and ran a total of 29 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and happy to report that I've ran the workouts exactly as written! This FIRST Training Program is challenging, yet the workouts are so varied that I'm not bored or exhausted from the training, whether or not I'm successful in Boston as the saying goes..."the proof is in the pudding."
I lost one pound and now 176 pounds on a six foot frame. I'll continue eating 500 calories less per day. I hope to lose another 1-2 pounds this week.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps and shoulders rather than the usual machine workouts, I still use machines for the other muscle groupings. Thankfully, I'm not bulking up, and I'm getting noticeably tighter and stronger.
I slept well again last week and every night slept at least eight hours; this may be due to the cab business being so slow with no conventions and I'm not under the usual amount of stress. Also, the cut-back in mileage definitely helps 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, weight circuits and stationary cycling.
Wednesday: Long Run. 17 miles.
Thursday: Cross-training, weight circuits and stationary cycling.
Friday: Intervals, 5 miles.
Saturday: Rest Day.
Sunday: Cross-training, weight circuits, rowing and stationary cycling.
Total weekly mileage: 29 miles.
Today is a Tempo Run as scheduled in the book, "Runner's World, Run Less, Run Faster," for a 3:40 marathon result, pg 235:
6:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up, 1 mile @ 6.0 mph (10 minute mile). Tempo: 4 miles @ 7.7 mph (7:48 minute miles.) Cool-down: 1 mile @ 6.0 mph. Average heart rate: 167 bpm. Cardiac Drift: 185 bpm! Note: my maximum heart rate is 190 bpm.
Today's workout was very tough for several reasons, I had to run earlier than normal as our team "One Wonders" would be bowling at the Orleans Hotel & Casino bowling lanes later in the morning. (My team members had today off from work due to it being Martin Luther King Day, unfortunately I had to work.) The gym was unusually warm, I found the thermostat set a 77 degrees, and was already sweating profusely during my warm-up! Therefore, during the end of my tempo run my heart rate had soared to 185 bpm, which is above my goal for a threshold workout. I also didn't eat breakfast before the run, just didn't feel hungry so early. I was able to survive the run and now look forward to tomorrow's cross-training.
13 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 14-20, 2008
Finished third week of Boston Marathon Training and ran a total of 29 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and happy to report that I've ran the workouts exactly as written! This FIRST Training Program is challenging, yet the workouts are so varied that I'm not bored or exhausted from the training, whether or not I'm successful in Boston as the saying goes..."the proof is in the pudding."
I lost one pound and now 176 pounds on a six foot frame. I'll continue eating 500 calories less per day. I hope to lose another 1-2 pounds this week.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps and shoulders rather than the usual machine workouts, I still use machines for the other muscle groupings. Thankfully, I'm not bulking up, and I'm getting noticeably tighter and stronger.
I slept well again last week and every night slept at least eight hours; this may be due to the cab business being so slow with no conventions and I'm not under the usual amount of stress. Also, the cut-back in mileage definitely helps 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, weight circuits and stationary cycling.
Wednesday: Long Run. 17 miles.
Thursday: Cross-training, weight circuits and stationary cycling.
Friday: Intervals, 5 miles.
Saturday: Rest Day.
Sunday: Cross-training, weight circuits, rowing and stationary cycling.
Total weekly mileage: 29 miles.
Sunday, January 20, 2008
Cross-Training Workout #2, Mode 3
Daily Quote: "Continuous effort--not strength or intelligence--is the key to unlocking our potential." --Liane Cardes, Author
Yesterday was a Rest Day and Suzie and I practiced bowling at the Gold Coast Hotel & Casino's lanes. We bowled two games each and I did quite well, scoring a 163 and 175.
Today is back-to-back workouts, weight circuit training and cardio, which is upright stationary cycle.
9:00 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 used barbells for my shoulders again today, and my form was much better and will increase the weights next time.
I quickly followed the weight circuit training with the Cross-Training Workout #2, Mode 3, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07. This will be the first time since last year that I used the rower.
Stationary cycling and rowing (50 minutes) Workout: 5 minutes easy spinning, then alternated 5 minutes hard/fast rowing and 5 minutes easy but fast spinning (more than 100 rpm). Repeated this row bike sequence four times, and finished with 5 minutes spinning as a cooldown. It was very tough to do the rowing machine after the weight circuit training as my upper body is already significantly fatigue. Next time when I do Cross-Training Workout #2, Mode 3, it'll be on a day that I don't lift weights.
No bowling tonight on the Bishop Gorman League as the Gold Coast will be having a military bowling tournament.
Yesterday was a Rest Day and Suzie and I practiced bowling at the Gold Coast Hotel & Casino's lanes. We bowled two games each and I did quite well, scoring a 163 and 175.
Today is back-to-back workouts, weight circuit training and cardio, which is upright stationary cycle.
9:00 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 used barbells for my shoulders again today, and my form was much better and will increase the weights next time.
I quickly followed the weight circuit training with the Cross-Training Workout #2, Mode 3, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07. This will be the first time since last year that I used the rower.
Stationary cycling and rowing (50 minutes) Workout: 5 minutes easy spinning, then alternated 5 minutes hard/fast rowing and 5 minutes easy but fast spinning (more than 100 rpm). Repeated this row bike sequence four times, and finished with 5 minutes spinning as a cooldown. It was very tough to do the rowing machine after the weight circuit training as my upper body is already significantly fatigue. Next time when I do Cross-Training Workout #2, Mode 3, it'll be on a day that I don't lift weights.
No bowling tonight on the Bishop Gorman League as the Gold Coast will be having a military bowling tournament.
Friday, January 18, 2008
Chess Genius Bobby Fischer Dies
Daily Quote: ""Your body has to be in top condition. Your chess deteriorates as your body does. You can't separate body from mind." -- Bobby Fischer
I was shocked to read that Bobby Fischer died today from a long illness! During the 1960's I would study every Fischer game published, every commentary, every morsel of gossip, he was for me bigger than life...therefore it's still difficult for me to believe he's now dead. Bobby, may you rest in peace.
Today is an interval workout as scheduled in the book "Runner's World, Run Less, Run Faster":
10:15 a.m. Life Fitness Treadmill set at a 1% grade. Warmup: 2 miles @ 6.0 mph (10 minute miles). Intervals: 1200m @ 5:10, 1000m @ 4:16, 800m @ 3:23, 600m @ 1:39 (all with 200m recovery interval @6.0 mph. Cool-down: 1 mile @ 6.0 mph. Cardiac Drift: 180 bpm. Note: my maximum heart rate is 190 bpm. Tough workout!! I did get a small rash under my right arm, but nothing serious...otherwise no aches nor pain. I'm happy to say that I have been training the FIRST Training Program exactly!
Thursday, January 17, 2008
Cross-Training #2, Mode 2
Daily Quote: "If you go out knowing you will never give up, you'll still lose most of the time, but you'll be in the best position to kick on that rare day when everything breaks right." --Bill Bowerman, Founder of NIKE.
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 used barbells for my shoulders today, which felt very different from the shoulder press machine, had to lighten the weight as my body wasn't accustomed to the correct form yet.
I quickly followed the weight circuit training with the Cross-Training Workout #2, Mode 2, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07. This is the first time I cycled this particular workout and it went very well!
Stationary cycling (50 minutes) Workout: 10 minutes easy spinning as a warm-up, 15 minutes moderate to hard, 5 minutes easy; 15 minutes moderate to hard, 5 minutes easy as recovery; all with cadence of about 95 to 100 rpm. If I didn't change the cycling workouts routinely the training would get boring very quickly! The television monitors don't help much as the channels are preset and can't stand to watch sports or soap operas.
My legs are still a little sore from yesterday's Long Run, but felt a hungering for running again today, but decided against running as I should give the FIRST Training Program a chance to prove itself, therefore I'm still following the book's marathon schedule to the letter!
Stopped at Border Books and bought "The China Study," which was getting raves at the Fried Quads ultra running forum site. I would like to gradually adjust my diet to more whole foods and plant based diet, this book should help me get myself motivated to start.
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 used barbells for my shoulders today, which felt very different from the shoulder press machine, had to lighten the weight as my body wasn't accustomed to the correct form yet.
I quickly followed the weight circuit training with the Cross-Training Workout #2, Mode 2, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07. This is the first time I cycled this particular workout and it went very well!
Stationary cycling (50 minutes) Workout: 10 minutes easy spinning as a warm-up, 15 minutes moderate to hard, 5 minutes easy; 15 minutes moderate to hard, 5 minutes easy as recovery; all with cadence of about 95 to 100 rpm. If I didn't change the cycling workouts routinely the training would get boring very quickly! The television monitors don't help much as the channels are preset and can't stand to watch sports or soap operas.
My legs are still a little sore from yesterday's Long Run, but felt a hungering for running again today, but decided against running as I should give the FIRST Training Program a chance to prove itself, therefore I'm still following the book's marathon schedule to the letter!
Stopped at Border Books and bought "The China Study," which was getting raves at the Fried Quads ultra running forum site. I would like to gradually adjust my diet to more whole foods and plant based diet, this book should help me get myself motivated to start.
Wednesday, January 16, 2008
"FIRST" 17-Miler
Daily Quote: "Success is a journey, not a destination. The doing is usually more important than the outcome." --Arthur Ashe
Today's "FIRST" Training Program's 14 Weeks until Boston Marathon schedule, calls for a 17 miler at 9:08 minute miles. Unfortunately the closest setting to 9:08 I can get on a treadmill is 9:06 (6.6 mph) minute miles, but running just two seconds faster per mile shouldn't be a problem.
10:00 a.m. Life Fitness Treadmill with a 1% grade. Total time: 2 hours and 42 minutes. All 17 miles at 6.6 mph (9:06 minute miles). Average heart rate: 152 bpm. Cardiac Drift: 158 bpm. Note: my maximum heart rate is 190 bpm. My heart rate was in the zone and didn't have any aches nor pain during the run.
Today's Long Run was a little jump from last week's 15 miler...took a peek at next week's Long Run and find it'll be my first 20-miler for this spring marathon season! I'll eventually run five 20-milers before the 2008 Boston Marathon. The upcoming 20 milers will be progressively faster and should be quite a challenge, hence the vigorous cross-training that hopefully save my joints for the challenging effort.
Today's "FIRST" Training Program's 14 Weeks until Boston Marathon schedule, calls for a 17 miler at 9:08 minute miles. Unfortunately the closest setting to 9:08 I can get on a treadmill is 9:06 (6.6 mph) minute miles, but running just two seconds faster per mile shouldn't be a problem.
10:00 a.m. Life Fitness Treadmill with a 1% grade. Total time: 2 hours and 42 minutes. All 17 miles at 6.6 mph (9:06 minute miles). Average heart rate: 152 bpm. Cardiac Drift: 158 bpm. Note: my maximum heart rate is 190 bpm. My heart rate was in the zone and didn't have any aches nor pain during the run.
Today's Long Run was a little jump from last week's 15 miler...took a peek at next week's Long Run and find it'll be my first 20-miler for this spring marathon season! I'll eventually run five 20-milers before the 2008 Boston Marathon. The upcoming 20 milers will be progressively faster and should be quite a challenge, hence the vigorous cross-training that hopefully save my joints for the challenging effort.
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