Daily Quote: "Road Racing is rock'n'roll; track is Carnegie Hall." --MARTY LIQUORI, MUSICIAN AND ONETOME RECORD HOLDER FOR THE AMERICAN MEN'S 2K, 5K, AND 2 MILES.
Another day of cross-training this weekend, although I would rather be on the roads as the weather is fantastic, partly cloudy, 67 degrees, with a little breeze!
11:45 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'm planning on doing chin-ups this coming week, as a teenager I couldn't do even one chin-up and would like to challenge myself.
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. My ankles are feeling so much better since I've been experimenting with FIRST Training Program, the extra rest and cross-training is doing wonders with my recuperation.
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 watched bowling...inspired me to do well with my own bowling tonight in the Bishop Gorman League!
Sunday, February 17, 2008
Saturday, February 16, 2008
No Rest Day Again
Daily Quote: "What's the greatest running gadget? Ice. As I get older, it's become a cure for everything." --Tate Donovan, Actor.
Saturdays have been my Rest Day, but like last week, will be cross-training today as to facilitate more weight loss.
10:00 a.m. Cross-training Workout #2 Mode 6: Swam 8 lengths. Followed immediately by kicking 2 lengths. Rest 1 minute. Repeated this sequence five times. I'm still having troubles completing the last, fifth swimming interval...it's too tough as I was breathing heavily to the point of gasping, therefore I flipped over and finished with a backstroke again. I should swim more frequently as to perfect my technique (my swimming style is a little like flailing), but when to find the time? I promise myself that I'll swim more after the 2008 Boston Marathon.
I spent two hours today installing and reading blogs that were lost during the computer crash, gradually the computer will be back to normal soon.
Saturdays have been my Rest Day, but like last week, will be cross-training today as to facilitate more weight loss.
10:00 a.m. Cross-training Workout #2 Mode 6: Swam 8 lengths. Followed immediately by kicking 2 lengths. Rest 1 minute. Repeated this sequence five times. I'm still having troubles completing the last, fifth swimming interval...it's too tough as I was breathing heavily to the point of gasping, therefore I flipped over and finished with a backstroke again. I should swim more frequently as to perfect my technique (my swimming style is a little like flailing), but when to find the time? I promise myself that I'll swim more after the 2008 Boston Marathon.
I spent two hours today installing and reading blogs that were lost during the computer crash, gradually the computer will be back to normal soon.
Friday, February 15, 2008
Computer Crash
Daily Quote: "Do you have a sledgehammer or a brick handy ?" — Top thing you don't want to hear from Tech Support.
I'm back online!!!
Wednesday morning after my Long Run attempted to update my blog, but due to high winds I lost power and the computer crashed. I couldn't get back online as my Microsoft Windows was scrambled and eventually had to reinstall everything. I lost all my favorite saved links, addresses, photos and subscribed blogs. It's going to take time to retrieve all this lost information. Thankfully, those who have responded to my blog I'll be able to restore those addresses soon.
Bare with me as I update this blog.
Wednesday, Long Run: This week is a cut-back Long Run of only 13 miles. 9:00 a.m., out and back from Torrey Pines Road, which partly traverses the "Zappos Las Vegas Marathon." I set my virtual training partner, Garfield, for a 8:38 minute miles. I didn't realize how horrid the weather...40 degrees with wind gusts of 60+ mph!! I was no match for Garfield and he beat me by six minutes. Today I would have been better off to run on the treadmill as sucking the dust and dirt was undoubtedly unhealthy.
Thursday, Cross-Training: Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. Increased weights on chest machine by five pounds.
Later Morning, after sleeping seven hours, 11:00 a.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.
Friday, Intervals: 8:30 a.m. Life Fitness Treadmill set at 1% grade. Warm-up, 2 miles at 10 minute miles. Intervals 6x800m at 3:23 minutes. Jog interval, 1:30 minutes. Cool-down: 1 10-minute mile. Average heart rate: 167 bpm. Cardiac Drift: 183 bpm. Tough workout! Both ankles are a little sore, but otherwise body feels o.k.
I'm back online!!!
Wednesday morning after my Long Run attempted to update my blog, but due to high winds I lost power and the computer crashed. I couldn't get back online as my Microsoft Windows was scrambled and eventually had to reinstall everything. I lost all my favorite saved links, addresses, photos and subscribed blogs. It's going to take time to retrieve all this lost information. Thankfully, those who have responded to my blog I'll be able to restore those addresses soon.
Bare with me as I update this blog.
Wednesday, Long Run: This week is a cut-back Long Run of only 13 miles. 9:00 a.m., out and back from Torrey Pines Road, which partly traverses the "Zappos Las Vegas Marathon." I set my virtual training partner, Garfield, for a 8:38 minute miles. I didn't realize how horrid the weather...40 degrees with wind gusts of 60+ mph!! I was no match for Garfield and he beat me by six minutes. Today I would have been better off to run on the treadmill as sucking the dust and dirt was undoubtedly unhealthy.
Thursday, Cross-Training: Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. Increased weights on chest machine by five pounds.
Later Morning, after sleeping seven hours, 11:00 a.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.
Friday, Intervals: 8:30 a.m. Life Fitness Treadmill set at 1% grade. Warm-up, 2 miles at 10 minute miles. Intervals 6x800m at 3:23 minutes. Jog interval, 1:30 minutes. Cool-down: 1 10-minute mile. Average heart rate: 167 bpm. Cardiac Drift: 183 bpm. Tough workout! Both ankles are a little sore, but otherwise body feels o.k.
Tuesday, February 12, 2008
Exhausting Cross-Training
Daily Quote: "I started doing triathlons because the training is so varied. With three sports...there isn't much chance of getting bored." --HEATHER FUHR, FIVE-TIME LAKE PLACID IRONMAN CHAMPION
Last night I worked later and harder due to the airport being very busy with the huge M.A.G.I.C. (Textiles, mostly clothing) convention. This morning I was exhausted even after sleeping eight hours, literally dragged myself to the gym.
11:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weights today using only the machines as I wanted to finish the weight workout quickly and didn't feel like searching and lifting free weights. Still, I was dreading every machine and wanted to go home.
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.
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. I had a tough time on the cycle, I kept looking at the console and the clock was going so very slow, how I ever finished this training I'll never know as I was practically brain dead from the effort.
Went home and took a 30 minute nap before work. Cab business is going to be very busy at the convention today and hope I'm bright eyed and bushy tailed!
Thankfully, tomorrow's scheduled Long Run is only 13 miles...a much needed cut-back week!
Last night I worked later and harder due to the airport being very busy with the huge M.A.G.I.C. (Textiles, mostly clothing) convention. This morning I was exhausted even after sleeping eight hours, literally dragged myself to the gym.
11:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weights today using only the machines as I wanted to finish the weight workout quickly and didn't feel like searching and lifting free weights. Still, I was dreading every machine and wanted to go home.
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.
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. I had a tough time on the cycle, I kept looking at the console and the clock was going so very slow, how I ever finished this training I'll never know as I was practically brain dead from the effort.
Went home and took a 30 minute nap before work. Cab business is going to be very busy at the convention today and hope I'm bright eyed and bushy tailed!
Thankfully, tomorrow's scheduled Long Run is only 13 miles...a much needed cut-back week!
Monday, February 11, 2008
10 Weeks Until Boston
Daily Quote: "Some days you'll run and no matter how hard you think you're going, you'll never be quick. Then there are those days when you're lightning. No reason why." --Don Wheldon, Indianapolis 500 Champion
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster book," under Boston Marathon Qualifying Program, 3:40, pg 235.
10:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 1 mile @ 10 minute mile, Tempo: 6 miles @ 8:05 per per mile, Cool-down: 1 mile @ 10 minute mile. Average Heart Rate: 152 bpm. Cardiac Drift: 169 bpm. (Note: my maximum heart rate is 190 bpm) A good strong effort with no aches nor pain, I'm bubbling over with confidence and a deep feeling of satisfaction.
10 WEEKS UNTIL BOSTON MARATHON REPORT: FEBRUARY 4-10, 2008
Finished sixth week of Boston Marathon training and ran 34 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, but rather than just doing two cross-training sessions per week have decided to do some sort of cross-training every day as to promote additional weight loss.
I'm still 175 pounds on a six foot frame, and my body appears to be very comfortable at this weight, what Oprah's coach, Bob Greene, calls "set point." My major weakness is my weekend off, where I'm tempted with what my wife eats rather than what's best for me. For example, last weekend ate several pieces of pizza for dinner and the following day for lunch had a Whopper hamburger, Sunday night ate a large bowl of chocolate chip ice cream!! I have no problems eating healthier during the workdays in my cab as I carry a sack lunch with fruits and trail mix. I'll be exercising every day as I strive to lose more weight before Boston.
I'm still completing 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 using machines for the other muscle groupings. I'm considering not lifting weights during my 3-week taper as to facilitate more weight loss.
I slept well most days of the week with the exception of Sunday night when I drank too much caffeine (Diet Pepsi) before bedtime. My morning heart rates have remained low, 38-41 bpm, which hasn't changed in over a month of training...I attribute this heart rate consistency to my new FIRST Training as I'm not over-stressing my body with high mileage training.
A short recap of last week's training:
Monday: Tempo Run, 7 miles.
Tuesday: Cross-training, Weight Circuits and Stationary Cycling.
Wednesday: Long Run, 20 miles.
Thursday: Cross-training, Weight Circuits and Stationary Cycling.
Friday: Intervals, 7 miles.
Saturday: Cross-training, Swimming.
Sunday: Cross-training, Weight Circuits and Stationary Cycling.
Total Weekly Mileage: 34 miles.
Today's workout is a Tempo run as scheduled in "Runner's World, Run Less, Run Faster book," under Boston Marathon Qualifying Program, 3:40, pg 235.
10:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 1 mile @ 10 minute mile, Tempo: 6 miles @ 8:05 per per mile, Cool-down: 1 mile @ 10 minute mile. Average Heart Rate: 152 bpm. Cardiac Drift: 169 bpm. (Note: my maximum heart rate is 190 bpm) A good strong effort with no aches nor pain, I'm bubbling over with confidence and a deep feeling of satisfaction.
10 WEEKS UNTIL BOSTON MARATHON REPORT: FEBRUARY 4-10, 2008
Finished sixth week of Boston Marathon training and ran 34 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, but rather than just doing two cross-training sessions per week have decided to do some sort of cross-training every day as to promote additional weight loss.
I'm still 175 pounds on a six foot frame, and my body appears to be very comfortable at this weight, what Oprah's coach, Bob Greene, calls "set point." My major weakness is my weekend off, where I'm tempted with what my wife eats rather than what's best for me. For example, last weekend ate several pieces of pizza for dinner and the following day for lunch had a Whopper hamburger, Sunday night ate a large bowl of chocolate chip ice cream!! I have no problems eating healthier during the workdays in my cab as I carry a sack lunch with fruits and trail mix. I'll be exercising every day as I strive to lose more weight before Boston.
I'm still completing 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 using machines for the other muscle groupings. I'm considering not lifting weights during my 3-week taper as to facilitate more weight loss.
I slept well most days of the week with the exception of Sunday night when I drank too much caffeine (Diet Pepsi) before bedtime. My morning heart rates have remained low, 38-41 bpm, which hasn't changed in over a month of training...I attribute this heart rate consistency to my new FIRST Training as I'm not over-stressing my body with high mileage training.
A short recap of last week's training:
Monday: Tempo Run, 7 miles.
Tuesday: Cross-training, Weight Circuits and Stationary Cycling.
Wednesday: Long Run, 20 miles.
Thursday: Cross-training, Weight Circuits and Stationary Cycling.
Friday: Intervals, 7 miles.
Saturday: Cross-training, Swimming.
Sunday: Cross-training, Weight Circuits and Stationary Cycling.
Total Weekly Mileage: 34 miles.
Sunday, February 10, 2008
Keep Pushing
Daily Quote: "You can outdistance that which is running after you, but not what is running inside you." --Rwandan Proverb
Yesterday visited the gym and swam for 30 minutes as well as pampering myself in the sauna and whirlpool. Normally on the weekends I would take at least one day off for total rest, but this weekend I'll keep pushing as to lose some extra weight. My weight is still 174 pounds and my body is very comfortable at this weight, I'll need to push harder if I wish to lose additional weight. Exercise is just one component of losing weight and unfortunately I ate too many junk calories this weekend.
Today is another Cross-training day! 10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I couldn't complete the shoulder press machine, my arms just couldn't do it, had to settle for 9 reps rather than the usual 12 reps...the shoulder press is still my toughest exercise. Perhaps swimming yesterday had exhausted those muscles that I use on the shoulder press? Maybe next time I do weight circuit training I'll decrease the weights by five pounds as to complete the set and avoid the possiblity of hurting myself.
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 ankles feel good today and hopefully ready for tomorrow's Tempo Run.
I did well bowling tonight and was over my average for two games, which wasn't easy as my new bowling average is now 161.
Yesterday visited the gym and swam for 30 minutes as well as pampering myself in the sauna and whirlpool. Normally on the weekends I would take at least one day off for total rest, but this weekend I'll keep pushing as to lose some extra weight. My weight is still 174 pounds and my body is very comfortable at this weight, I'll need to push harder if I wish to lose additional weight. Exercise is just one component of losing weight and unfortunately I ate too many junk calories this weekend.
Today is another Cross-training day! 10:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. I couldn't complete the shoulder press machine, my arms just couldn't do it, had to settle for 9 reps rather than the usual 12 reps...the shoulder press is still my toughest exercise. Perhaps swimming yesterday had exhausted those muscles that I use on the shoulder press? Maybe next time I do weight circuit training I'll decrease the weights by five pounds as to complete the set and avoid the possiblity of hurting myself.
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 ankles feel good today and hopefully ready for tomorrow's Tempo Run.
I did well bowling tonight and was over my average for two games, which wasn't easy as my new bowling average is now 161.
Friday, February 8, 2008
Mixed Intervals
Daily Quote: "Perseverance is not a long race; it is many short races, one after another." --Walter Elliott
My ankles feel so much better this morning and decided to stay on track with my training. Today's workout are intervals as scheduled in the book, "Runner's World, Run Less, Run Faster."
9:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.0 mph (10 minute miles.) Intervals: 2x1200m @ 5:10 (2 minute jog intervals @ 6.0 mph). Followed by 4x800m @ 3.23 (2 minute jog intervals @ 6.0 mph). Cool-down: 1 mile @ 6.0 mph. Tough workout! Cardiac Drift was 181 bpm (note: maximum heart rate is 190 bpm)
My ankles held up well with no aches nor pain. I find that my ankles always hurt after running uphills and downhills, but no problems on relatively flat ground. The Boston Marathon hills are going to be very challenging for me!
My ankles feel so much better this morning and decided to stay on track with my training. Today's workout are intervals as scheduled in the book, "Runner's World, Run Less, Run Faster."
9:30 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles at 6.0 mph (10 minute miles.) Intervals: 2x1200m @ 5:10 (2 minute jog intervals @ 6.0 mph). Followed by 4x800m @ 3.23 (2 minute jog intervals @ 6.0 mph). Cool-down: 1 mile @ 6.0 mph. Tough workout! Cardiac Drift was 181 bpm (note: maximum heart rate is 190 bpm)
My ankles held up well with no aches nor pain. I find that my ankles always hurt after running uphills and downhills, but no problems on relatively flat ground. The Boston Marathon hills are going to be very challenging for me!
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