Daily Quote: "Youth is happy because it has the ability to see beauty. Anyone who keeps the ability to see beauty never grows old." - Franz Kafka
Today I'm 56 years old, but my body has never been so fit and my spirits never so high! Last year at this time I started training for the Salt Lake City Half-Marathon and was 172 pounds; this year I'm training for the Boston Marathon and I'm 174 pounds, the extra two pounds is probably from heavier muscles as I've been true to my weight lifting routine. The more things change, the more they remain the same. Running defines me.
Birthday or not, today is Cross-training!!
10:45 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 chest, shoulders, biceps and triceps, which I worked with dumbbells. I often wonder if I didn't lift weights how much lighter and faster I would be, but what's important for me now is overall health and fitness.
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. Both ankles are a little sore from yesterday's hilly Long Run, but the weight-bearing stationary cycle didn't seem to trouble my ankles.
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. Watched ESPN on the television screen as I was cycling, a rehash of last Sunday's Super Bowl, which was mildly interesting.
Tomorrow is my interval workout, but if my ankles are still sore I might just do another cross-training routine...maybe swimming?!?
Thursday, February 7, 2008
Wednesday, February 6, 2008
A Hilly 20-Miler
Daily Quote: "I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart." --MIKE FANELLI, FORMER COACH FOR THE SAN FRANCISCO IMPALAS.
Today I've decided to start running my Long Runs on hilly courses, and hence I ran out-and-back to Mountain Crest Park that's located near Mount Charleston's foothills. Hopefully these hills will prepare me for Boston's Newton Hills and infamous Heartbreak Hill.
I've set my Garmin Forerunner 305 virtual training partner, who I call "Garfield" for a 9:08 minute mile pace for 20 miles. Last week Garfield beat me at the same pace for 18 miles and I want revenge!
9:00 a.m. Out & Back to Mountain Crest Park. Weather is PERFECT! Partly Cloudy, 49-53 degrees with no wind!! Average heart rate: 171 bpm. Cardiac Drift: 180 bpm. Hills were tough, and Garfield lead most of the way up, but on the downhill return home was able to pass him and stay a little ahead. TIME: 3:02, 9:08 minute pace. I beat Garfield by a couple of feet, but I'm alarmed how strenuous the workout, my heart rate was much too high, hopefully I'll have time to get myself fit before April 21st!!!
Today I've decided to start running my Long Runs on hilly courses, and hence I ran out-and-back to Mountain Crest Park that's located near Mount Charleston's foothills. Hopefully these hills will prepare me for Boston's Newton Hills and infamous Heartbreak Hill.
I've set my Garmin Forerunner 305 virtual training partner, who I call "Garfield" for a 9:08 minute mile pace for 20 miles. Last week Garfield beat me at the same pace for 18 miles and I want revenge!
9:00 a.m. Out & Back to Mountain Crest Park. Weather is PERFECT! Partly Cloudy, 49-53 degrees with no wind!! Average heart rate: 171 bpm. Cardiac Drift: 180 bpm. Hills were tough, and Garfield lead most of the way up, but on the downhill return home was able to pass him and stay a little ahead. TIME: 3:02, 9:08 minute pace. I beat Garfield by a couple of feet, but I'm alarmed how strenuous the workout, my heart rate was much too high, hopefully I'll have time to get myself fit before April 21st!!!
Tuesday, February 5, 2008
Weather Getting Better!
Daily Quote: "Mind is everything: muscle--pieces of rubber. All that I am because of my mind." --Paavo Nurmi, Winner of 12 Olympic Medals.
No strong winds today and would be perfect for a day of running; currently it's partly cloudy, 52 degrees, and absolutely no winds!! Unfortunately, today is my cross-training day and I went to the gym, but I do have tomorrow's Long Run as to take advantage of the perfect weather.
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. I'm getting hooked on the rowing machine as I'm showing much improvement in my technique and speed.
Later Morning, after sleeping eight hours, 12:20 p.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
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. I kept looking longingly outside the gym's windows at the beautiful weather...sometimes this "FIRST Training Program" really sucks as I miss my daily runs. I'm looking forward to my 20-miler tomorrow!
No strong winds today and would be perfect for a day of running; currently it's partly cloudy, 52 degrees, and absolutely no winds!! Unfortunately, today is my cross-training day and I went to the gym, but I do have tomorrow's Long Run as to take advantage of the perfect weather.
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. I'm getting hooked on the rowing machine as I'm showing much improvement in my technique and speed.
Later Morning, after sleeping eight hours, 12:20 p.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
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. I kept looking longingly outside the gym's windows at the beautiful weather...sometimes this "FIRST Training Program" really sucks as I miss my daily runs. I'm looking forward to my 20-miler tomorrow!
Monday, February 4, 2008
11 Weeks Until Boston
Daily Quote: "When runners complain of overuse injuries, it's a safe bet they're running on roads." --Adam Chase, Coauthor of the "The Ultimate Guide to Trail Running."
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster book.
Tempo Run. Life Fitness Treadmill set at a 1% grade. Warm-up: 1 mile @ 6.0 mph (10 minute miles). Tempo: 5 miles @ 7.7 mph (7:48 minute miles). Average heart rate: 162 bpm. Cardiac Drift: 179 bpm. Note: my maximum heart rate is 190 bpm. I felt strong today and no longer have sore legs from last week's Long Run.
11 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 28 - FEBRUARY 3, 2008
Finished fifth week of Boston Marathon training and ran a total of 30 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and with the exception of not finishing the crosstraining swimming portion as scheduled, I did continued with the running portion exactly as written! I am now doing my Long Runs on the roads rather than the treadmill, and my upper legs were very sore, fortunately the soreness was temporary and was able to continue marathon training two days later.
I'm now 175 pounds on a six foot frame and was able to lose one pound last week. I have a long way to go with my weight loss and so little time left before the marathon.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps, chest and shoulders rather than the usual machine workouts, I'm still using machines for the other muscle groupings.
I slept well every night last week with at least seven hours of sleep. My morning heart rates have remained low, 38-41 bpm, which hasn't changed in over a month of training...undoubtedly only running three days a week doesn't put too much stress on my body.
A short recap of last week's training:
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, weight circuits and stationary cycling.
Wednesday: Long Run, 18 miles.
Thursday: REST DAY.
Friday: Intervals, 6 miles.
Saturday: Cross-training, weight circuits and stationary cycling.
Sunday: Cross-training, rowing machine, weights, and swimming.
Total weekly mileage: 30 miles.
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster book.
Tempo Run. Life Fitness Treadmill set at a 1% grade. Warm-up: 1 mile @ 6.0 mph (10 minute miles). Tempo: 5 miles @ 7.7 mph (7:48 minute miles). Average heart rate: 162 bpm. Cardiac Drift: 179 bpm. Note: my maximum heart rate is 190 bpm. I felt strong today and no longer have sore legs from last week's Long Run.
11 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 28 - FEBRUARY 3, 2008
Finished fifth week of Boston Marathon training and ran a total of 30 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and with the exception of not finishing the crosstraining swimming portion as scheduled, I did continued with the running portion exactly as written! I am now doing my Long Runs on the roads rather than the treadmill, and my upper legs were very sore, fortunately the soreness was temporary and was able to continue marathon training two days later.
I'm now 175 pounds on a six foot frame and was able to lose one pound last week. I have a long way to go with my weight loss and so little time left before the marathon.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps, chest and shoulders rather than the usual machine workouts, I'm still using machines for the other muscle groupings.
I slept well every night last week with at least seven hours of sleep. My morning heart rates have remained low, 38-41 bpm, which hasn't changed in over a month of training...undoubtedly only running three days a week doesn't put too much stress on my body.
A short recap of last week's training:
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, weight circuits and stationary cycling.
Wednesday: Long Run, 18 miles.
Thursday: REST DAY.
Friday: Intervals, 6 miles.
Saturday: Cross-training, weight circuits and stationary cycling.
Sunday: Cross-training, rowing machine, weights, and swimming.
Total weekly mileage: 30 miles.
Sunday, February 3, 2008
Cross-Training Workout #2, Mode 6
Daily Quote: "Goals are about the lightest thing you have to travel with." --Josh Ritter, Singer-Songwriter
10:00 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical.
Today is going to be different as I'll be adding swimming to my mix of cross-training as suggested in the book, "Runner's World, Run less, Run Faster," pg 108.
Cross-training Workout #2 Mode 6: Swam 8 lengths. Followed immediately by kicking 2 lengths. Rest 1 minute. Repeated this sequence five times. The fifth time at 5 lengths was too tough as I was breathing heavily to the point of gasping, therefore I flipped over and finished with a backstroke.
I really need to swim more and perfect my technique. I'll also need to replace my goggles as the head band was so brittle it broke off during the middle of the swim...that'll teach me not to leave my swimming gear in the car's trunk throughout the year and the hot summer months.
10:00 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical.
Today is going to be different as I'll be adding swimming to my mix of cross-training as suggested in the book, "Runner's World, Run less, Run Faster," pg 108.
Cross-training Workout #2 Mode 6: Swam 8 lengths. Followed immediately by kicking 2 lengths. Rest 1 minute. Repeated this sequence five times. The fifth time at 5 lengths was too tough as I was breathing heavily to the point of gasping, therefore I flipped over and finished with a backstroke.
I really need to swim more and perfect my technique. I'll also need to replace my goggles as the head band was so brittle it broke off during the middle of the swim...that'll teach me not to leave my swimming gear in the car's trunk throughout the year and the hot summer months.
Saturday, February 2, 2008
No Rest Today
Daily Quote: "When I perform, I can tell the days I haven't run. The clarity in my voice isn't the same." --Jo Dee Messina, Grammy-Nonminated Country Music Singer.
I usually take a Rest Day on Saturdays, but due to the fact I took a Rest Day last Thursday because of my sore upper legs decided to train today.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Increased weights by five pounds on the biceps machine.
Cross-Training workout #1, mode 3. 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.
My upper legs feel great today and feel no soreness, I believe I'm o.k. to continue next week's workouts as planned in the book, "Runner's World, Run Less, Run Faster."
This afternoon we'll be practicing bowling with our team members Glenn and Mary Ely, plus two new bowlers, Greg and Laura Wallace. Tomorrow will be no league bowling due to being Super Bowl Sunday, therefore we're practicing bowling today so we won't become too rusty. I'm not big of football and frustrated that it'll actually create a day off from our bowling league.
Last week AND today this site's spell-checker hasn't been working, which makes me extra cautious when I type and actually have to proof read afterwards...you definitely miss spell checking when it's gone, hopefully they'll have it fixed soon.
I usually take a Rest Day on Saturdays, but due to the fact I took a Rest Day last Thursday because of my sore upper legs decided to train today.
10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Increased weights by five pounds on the biceps machine.
Cross-Training workout #1, mode 3. 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.
My upper legs feel great today and feel no soreness, I believe I'm o.k. to continue next week's workouts as planned in the book, "Runner's World, Run Less, Run Faster."
This afternoon we'll be practicing bowling with our team members Glenn and Mary Ely, plus two new bowlers, Greg and Laura Wallace. Tomorrow will be no league bowling due to being Super Bowl Sunday, therefore we're practicing bowling today so we won't become too rusty. I'm not big of football and frustrated that it'll actually create a day off from our bowling league.
Last week AND today this site's spell-checker hasn't been working, which makes me extra cautious when I type and actually have to proof read afterwards...you definitely miss spell checking when it's gone, hopefully they'll have it fixed soon.
Friday, February 1, 2008
Another 3x1 Mile Interval
Daily Quote: "Ask yourself, Can I give more? The answer is usually yes." --Paul Tergat, Marathon World-Record Holder (2:04:55)
My upper legs feel better today, therefore I'll attempt an interval workout as scheduled in "Runner's World, Run Less, Run Faster."
9:30 a.m. Intervals. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute mile pace). Intervals: 3x1 mile at 8.3 mph (7:14 minute mile pace). Jog Intervals: ONE minute @ 6.0 mph. Cool-down: one mile @ 6.0 mph. Cardiac Drift: 187 bpm. Note: my maximum heart rate is 190 bpm.
Tough workoout, but better than the last time I did this exact speed workout on January 4, 2008, when I my cardiac drift maxed out at 190 bpm. I am showing improvement!
My upper legs feel better today, therefore I'll attempt an interval workout as scheduled in "Runner's World, Run Less, Run Faster."
9:30 a.m. Intervals. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute mile pace). Intervals: 3x1 mile at 8.3 mph (7:14 minute mile pace). Jog Intervals: ONE minute @ 6.0 mph. Cool-down: one mile @ 6.0 mph. Cardiac Drift: 187 bpm. Note: my maximum heart rate is 190 bpm.
Tough workoout, but better than the last time I did this exact speed workout on January 4, 2008, when I my cardiac drift maxed out at 190 bpm. I am showing improvement!
Subscribe to:
Posts (Atom)
