Daily Quote: "I once trained three new marathoners who each lost 20 pounds in less than 6 months. Each of them made the commitment to be conscious about their calories and overall food intake. My training partner and I, on the other hand, have run almost 20 marathons but we each still weigh 220 pounds. I love my beer and he loves his tortillas. We're not willing to commit to the diet part of the event, even though we see the results all around us." --Coach Lloyd Burnett, Mission TX (from the book, "Nancy Clark's Food Guide for Marathoners")
I can emphasize with the above quote as it's hard for me to commit totally to my diet, my weakness is Ben & Jerry's Cherry Garcia Ice Cream!
Today I added background music to my blog! Discovered in Meg's blog, "Naturally Meg," her playlist when I was searching for other Las Vegan runners who have blogs. Meg sent me the following response to my query about the playlist: "On the bottom of my playlist there is a link that says create your own playlist. Click on that and it will take you to the site. It's free, you just sign up and create your own list. Then you can add it to your page elements under the HTML/Java script choice. It gives you directions on how to do that on the playlist site." Thanks Meg for the help and support!!
10:30 a.m. Today is a Recovery Run. Out & Back on Lindell Road. Partly Cloudy, 80-81 degrees, winds south at 12 mph. 5 miles in 48:22 minutes, Pace: 9:40 minute per mile pace. Average heart rate: 144 bpm. Cardiac Drift: 155 bpm. (Note: average heart rate is 190 bpm) I felt very strong today, decided to add two short fartleks to my run, which made me feel even stronger. No aches nor pain, but was very thirsty even though I carried and drank a whole bottle of water...maybe once the temperatures reach 90 degrees I should be drinking Gatorade.
Wednesday, May 7, 2008
Tuesday, May 6, 2008
Hot Recovery Run
Daily Quote: "Pay attention to the genetic design for your body and don't struggle to get too light. The best weight goal is to be fit and healthy rather than sleek and skinny. Even heavy marathoners can be fit and healthy!" --Nancy Clark's Food Guide for Marathoners.
Awoke rather late today, 11:00 a.m., and didn't get out the door until 11:30 a.m., the temperature was high but my run was still doable.
11:30 a.m. Recovery Run. 5 miles. Out and back on Anatoila. Partly Cloudy, 81 degrees, winds variable at 3 mph. Didn't wear my heart rate monitor today, kept the pace very slow. Time, 50 minutes. Average pace per mile, 10 minute miles. Run went well, but at Rainbow Blvd traffic signal I had to make a sudden stop for the light and was very lightheaded and dizzy...next time at a traffic stop I'll jog in place as to keep my heart rate elevated.
I was able to squeeze in two practice bowling games before work. I did well, bowled a 177 and a 190. (My league bowling average is 164). I hope to become a much better bowler before the Gorman Bowling League starts on August 24th.
Awoke rather late today, 11:00 a.m., and didn't get out the door until 11:30 a.m., the temperature was high but my run was still doable.
11:30 a.m. Recovery Run. 5 miles. Out and back on Anatoila. Partly Cloudy, 81 degrees, winds variable at 3 mph. Didn't wear my heart rate monitor today, kept the pace very slow. Time, 50 minutes. Average pace per mile, 10 minute miles. Run went well, but at Rainbow Blvd traffic signal I had to make a sudden stop for the light and was very lightheaded and dizzy...next time at a traffic stop I'll jog in place as to keep my heart rate elevated.
I was able to squeeze in two practice bowling games before work. I did well, bowled a 177 and a 190. (My league bowling average is 164). I hope to become a much better bowler before the Gorman Bowling League starts on August 24th.
Monday, May 5, 2008
RECOVERY, WEEK 2
Daily Quote: "I suggest that people spend a year trying all the different diets they can find. Then, after having no success at achieving their goals, they gradually modify their normal eating habits. There are no quick fixes for weight loss. Period. Show me a quick fix, and I will show you how you are hurting your body." --John Correia, Sand Diego, CA. (from the book, "Nancy Clark's Food Guide for Marathoners)
10:00 a.m. Today is crosstraining at the gym. Warmup: 10 minutes on elliptical. 25 minutes weight circuit training. Cool-down. 15 minutes on upright stationary cycle. I'm very slowly making strength gains to what I was before the marathon, easy does it!
MARATHON RECOVERY, WEEK 2, APRIL 28-MAY 5, 2008
I have finished my second week of marathon recovery and ran a total of 23 miles. I'm recovering well with no aches nor soreness. The following is a short recap of last week's training:
Monday: Cross-training, upright stationary cycle.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 5 miles.
Thursday: Cross-training, Weight circuit.
Friday: Recovery Run, 5 miles.
Saturday: Rest Day.
Sunday: Recovery Run, 8 miles.
Total weekly mileage: 23 miles.
My weight is still 177 pounds on a six foot frame. I'm not too overly concerned with weight loss at this time as I know the pounds will melt off once I finish my recovery weeks and start base training.
I did only one session of weight lifting last week and will attempt to do two sessions this week, eventually will be doing weight circuits three times a week.
My sleeping patterns are excellent as the recovery weeks agree with me! I've been sleeping soundly for 7-8 hours a day and my morning heart rates are low, 39-43 bpm on average.
10:00 a.m. Today is crosstraining at the gym. Warmup: 10 minutes on elliptical. 25 minutes weight circuit training. Cool-down. 15 minutes on upright stationary cycle. I'm very slowly making strength gains to what I was before the marathon, easy does it!
MARATHON RECOVERY, WEEK 2, APRIL 28-MAY 5, 2008
I have finished my second week of marathon recovery and ran a total of 23 miles. I'm recovering well with no aches nor soreness. The following is a short recap of last week's training:
Monday: Cross-training, upright stationary cycle.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 5 miles.
Thursday: Cross-training, Weight circuit.
Friday: Recovery Run, 5 miles.
Saturday: Rest Day.
Sunday: Recovery Run, 8 miles.
Total weekly mileage: 23 miles.
My weight is still 177 pounds on a six foot frame. I'm not too overly concerned with weight loss at this time as I know the pounds will melt off once I finish my recovery weeks and start base training.
I did only one session of weight lifting last week and will attempt to do two sessions this week, eventually will be doing weight circuits three times a week.
My sleeping patterns are excellent as the recovery weeks agree with me! I've been sleeping soundly for 7-8 hours a day and my morning heart rates are low, 39-43 bpm on average.
Sunday, May 4, 2008
Bishop Gorman Bowling League Finish
Daily Quote: "As a coach, I don't know I would ever race an athlete in a 10k a few weeks after a marathon, but that doesn't mean one couldn't do it because you have the aerobic fitness to do it. I'm a little bit more true Lydiard in my thinking, and I believe in cycling your training and that when you come to the end of a big peak for a marathon, it's time to take a break and start again with a new cycle. But with 5k and 10k training, I'm always of the belief of once you get fit and are racing well, don't stop racing. If you have a peak race on your calendar and you planned on that being your last race, if you run well, don't make it your last race. Just keep racing until it doesn't go well." --Pete Rea, Head Coach at the ZAP Fitness post-collegiate training facility in Blowing Rock, NC.
Tonight our bowling team, "One Wonders," has finished the season on the Bishop Gorman Bowling League in fourth place! We have shown tremendous improvement this season as last year we finished in twelfth place. Every member of the "One Wonders" team has improved their bowling averages. The beginning of the season my average was 132 and now it's 164! The Bishop Gorman League doesn't start again until August 24th and I hope to even be better by practicing at least twice a week this summer. Last week bought the book, "Bowling 200+, Winning Strategies to Up Your Average and Improve Your Game," by Mike Aulby and Dave Ferraro, which I hope helps me improve my bowling technique this year.
This morning I finished my longest run since the marathon. 9:30 a.m., 8 miles. Time, 1:19, a easy pace of 9:57 minute miles. Average heart rate: 142 bpm. Cardiac Drift 151 bpm. (Note my maximum heart rate is 190 bpm) I was happy I brought a small bottle of water as I was parched during the middle miles, I'll be carry water during every road run as temperatures in Las Vegas is rising rapidly; partly cloudy, 74-77 degrees with wind north at 7 mph. I felt no aches nor pain and I'll continue my marathon recovery slowly.
Tonight our bowling team, "One Wonders," has finished the season on the Bishop Gorman Bowling League in fourth place! We have shown tremendous improvement this season as last year we finished in twelfth place. Every member of the "One Wonders" team has improved their bowling averages. The beginning of the season my average was 132 and now it's 164! The Bishop Gorman League doesn't start again until August 24th and I hope to even be better by practicing at least twice a week this summer. Last week bought the book, "Bowling 200+, Winning Strategies to Up Your Average and Improve Your Game," by Mike Aulby and Dave Ferraro, which I hope helps me improve my bowling technique this year.
This morning I finished my longest run since the marathon. 9:30 a.m., 8 miles. Time, 1:19, a easy pace of 9:57 minute miles. Average heart rate: 142 bpm. Cardiac Drift 151 bpm. (Note my maximum heart rate is 190 bpm) I was happy I brought a small bottle of water as I was parched during the middle miles, I'll be carry water during every road run as temperatures in Las Vegas is rising rapidly; partly cloudy, 74-77 degrees with wind north at 7 mph. I felt no aches nor pain and I'll continue my marathon recovery slowly.
Saturday, May 3, 2008
Bowling Practice and a Movie
Daily Quote: On marathon recovery: "I do believe active recovery tends to bring people around a bit quicker than by literally not doing anything. Even if it's an easy 25- to 30- minute stationary bike ride, going for a swim, jogging 20 minutes on grass or going for a short hike, just doing something to move your legs, elevate your heart rate a little bit into your aerobic zone, I think is a good thing. It's much better than just sitting on the couch, because that take a little longer to get the junk out." --Pete Rea, Head coach at the ZAP Fitness post-collegiate training facility in Blowing Rock, NC.
Today is no running nor cross-training, unless you consider bowling a cross-training activity! Our team, "One Wonders" practiced bowling at the Gold Coast Bowling Center. I did o.k., bowled a 139, 173 and a 176. Mary Ely did fantastic bowling her highest game to date...a 205, which she accomplished with SIX STRIKES IN A ROW!!!
Later at night Suzie and I watched the new movie, "Iron Man," which we enjoyed very much...not your typical action movie as it actually has a well thought plot, funny lines, with great actors!
Today is no running nor cross-training, unless you consider bowling a cross-training activity! Our team, "One Wonders" practiced bowling at the Gold Coast Bowling Center. I did o.k., bowled a 139, 173 and a 176. Mary Ely did fantastic bowling her highest game to date...a 205, which she accomplished with SIX STRIKES IN A ROW!!!
Later at night Suzie and I watched the new movie, "Iron Man," which we enjoyed very much...not your typical action movie as it actually has a well thought plot, funny lines, with great actors!
Friday, May 2, 2008
Easy Does It
Daily Quote: "Most people, when they're training for a marathon, they tend to get super lean, maybe the leanest they've ever been. It's not a bad idea, in the weeks after your marathon, to try to gain back that extra layer than can help you stay healthy. It will give your immune system a break. You'll lose those few pounds once you start ramping back up to a key event." --Pete Rea Head Coach at the ZAP Fitness post-collegiate training facility in Blowing Rock, NC.
8:30 a.m. Recovery Run. Easiest run this year! Out & Back on Lindell Road. Partly Cloudy, 73 degrees, winds south at 7 mph. 5 miles in 50 minutes, a very slow 10 minutes per mile pace. Average heart rate: 142 bpm. Cardiac Drift: 149 bpm. (Note: average heart rate is 190 bpm) The temperatures are going to reach the low 90's today...very hot summer days are right around the corner, I'll need to start carrying water even for the shorter runs.
My cell phone battery is dead. I've had the phone for three years and could purchase another battery, but I have a deal with Verizon to get an updated new phone every two years with another contract. My wife's phone is FOUR years old, but she only uses it for emergencies, nevertheless she could use a new phone too.
8:30 a.m. Recovery Run. Easiest run this year! Out & Back on Lindell Road. Partly Cloudy, 73 degrees, winds south at 7 mph. 5 miles in 50 minutes, a very slow 10 minutes per mile pace. Average heart rate: 142 bpm. Cardiac Drift: 149 bpm. (Note: average heart rate is 190 bpm) The temperatures are going to reach the low 90's today...very hot summer days are right around the corner, I'll need to start carrying water even for the shorter runs.
My cell phone battery is dead. I've had the phone for three years and could purchase another battery, but I have a deal with Verizon to get an updated new phone every two years with another contract. My wife's phone is FOUR years old, but she only uses it for emergencies, nevertheless she could use a new phone too.
Thursday, May 1, 2008
Return To Weight Lifting!
Daily Quote: "Strength training allows runners to improve the strength in their running muscles, create balance between unbalanced muscle groups, and focus on keeping their legs strong during injury recovery." --Christine Luff, Running Guide at about.com
Today I have returned to weight lifting, my last circuit training workout was on April 8th due to my tapering for the Boston Marathon. I'm taking a rest day from running as to slowly recover from marathon...although I'm eager to start running every day, it's not prudent at this time.
10:00 a.m. Warm-up, 10 minutes on the upright stationary cycle. Weight circuit training, 35 minutes. Cool-down, 15 minutes on the upright stationary cycle.
I lost noticeable strength on my upper body, hence I decreased the weights on most exercises and will slowly return to the weights I lifted before my marathon taper.
After my gym workout went to the Gold Coast Bowling Center as to play three practice games, I did very well bowling 161, 180, 194! (Note my bowling average is 163). Next week is the last week of league play with the Bishop Gorman Bowling League and wish to do very well. Bishop Gorman Bowling League doesn't start again until August, which gives me the summer to improve my bowling.
Today I have returned to weight lifting, my last circuit training workout was on April 8th due to my tapering for the Boston Marathon. I'm taking a rest day from running as to slowly recover from marathon...although I'm eager to start running every day, it's not prudent at this time.
10:00 a.m. Warm-up, 10 minutes on the upright stationary cycle. Weight circuit training, 35 minutes. Cool-down, 15 minutes on the upright stationary cycle.
I lost noticeable strength on my upper body, hence I decreased the weights on most exercises and will slowly return to the weights I lifted before my marathon taper.
After my gym workout went to the Gold Coast Bowling Center as to play three practice games, I did very well bowling 161, 180, 194! (Note my bowling average is 163). Next week is the last week of league play with the Bishop Gorman Bowling League and wish to do very well. Bishop Gorman Bowling League doesn't start again until August, which gives me the summer to improve my bowling.
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