Daily Quote: "Cycling can also increase hip and knee joint flexibility. Because there is no pounding with cycling, runners often recover quickly, so cycling does not interfere too much with the demands of the Key Run Workouts." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 101.
I'm quickly discovering that the cycling does indeed help strengthen and increase my hip joint flexibility...I have no hip pain whatsoever from upright stationary cycling. I haven't had knee problems lately (several years ago I did have my knee slammed with luggage), and can't really attest to the knee joint flexibility, but I do know that cycling has less pounding than running and I'm less likely to get a knee injury.
I'm somewhat recovered from Wednesday's Long Run of 13 miles, therefore today is a vigorous upright stationary cycling interval session. In previous years today's workout would have been a short recovery run, but I'm now training using the FIRST program that calls for two cross training workouts per week. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 107, Cross-Training Workout #1 ((XT#2):
1. Mode: Upright Stationary Cycling (45 minutes.)
Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 (Effort Level 4: Hard. Noticable increase in breathing; difficult to talk in full sentences.) for 1 minute with 4 minutes of fast spinning at PE level of 1 (Effort Level 1: Easy. No increase in breathing rate; can go all day.); all with cadence of about 95 to 100 rpm. Repeat this six times. Finish with 5 minutes easy as a cooldown.
Note: When I'm cycling at Effort Level 1 (easy), I set the Life Fitness Cycle at setting level 4, and Effort Level 4 (hard) at setting level 12.
Average heart rate during the 45 minutes was 160 pm, but cardiac drift due to the intervals was 173 bpm. I'm confident that as I stengthen my cycling muscles my cardiac drift will become lower and will need to increase the stationary cycling interval level. This workout is noticably tougher than my typical recovery run in the past, but didn't notice any soreness from my right hip nor my left plantar fasciitis. Why didn't I crosstrain more in previous years?!?
Julie Sheppard commented on my facebook page, "Love the break on crosstraining days. check out the rowing machine if you have one at your gym. It's a great workout and a suggestion in the book for crosstraining too." I discovered two rowing machines at my 24 Hour Fitness Club and will experiment with the rowing exercises soon; there does seem to be a small learning curve on rowing properly. I'm going to be cautious as I'm not sure how the rowing machine would affect my recovering right hip.
Wendy commented on my Wednesday's blog posting: "I think once I am healed from this injury I will bag the 1,000 miles for the year goal and start working on the FIRST training. I will be avidly reading how it goes for you :-)" I do believe the FIRST training program is great for those who are injury prone and/or who are elderly (like myself) and need more recovery days. Thanks Wendy for keeping me accountable with my blog postings! I do hope my FIRST training blog postings will be helpful to others.
Friday, August 20, 2010
Thursday, August 19, 2010
Blessed Rest Day
Daily Quote: "Allowing the body to rest from intense run workouts is paramount for improving. Sleep may be the most important recovery technique. Sleep allows the body an opportunity to regenerate; the body releases growth hormones that aid and repair stressed muscles from hard workouts/races." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 121.
Thank goodness today is a rest day!! I slept a solid nine hours last night and still feel tired. My body felt very sore this morning, felt like I finished a race yesterday rather than a Long Run. My morning heart rate is normally between 139-143 bpm, but this morning it was a high of 152 bpm! I definitely needed a rest. Tomorrow will be a low impact exercise of upright stationary cycling that will give my lower body even more recovery.
Needless to say, today is not a total rest day as I still have to drive a Checker Cab for 12+ hours during the busy mercantile convention called, "MAGIC."
One positive note, my body weight is now 176 pounds on a six foot frame, the lowest my weight has been since April 22nd! My ideal racing weight is 170 pounds, but those last few pounds are very difficult to lose and still maintain muscles for my endurance workouts.
Thank goodness today is a rest day!! I slept a solid nine hours last night and still feel tired. My body felt very sore this morning, felt like I finished a race yesterday rather than a Long Run. My morning heart rate is normally between 139-143 bpm, but this morning it was a high of 152 bpm! I definitely needed a rest. Tomorrow will be a low impact exercise of upright stationary cycling that will give my lower body even more recovery.
Needless to say, today is not a total rest day as I still have to drive a Checker Cab for 12+ hours during the busy mercantile convention called, "MAGIC."
One positive note, my body weight is now 176 pounds on a six foot frame, the lowest my weight has been since April 22nd! My ideal racing weight is 170 pounds, but those last few pounds are very difficult to lose and still maintain muscles for my endurance workouts.
Wednesday, August 18, 2010
13 Miler at 8:30 minute miles.
Daily Quote: "In addition to running less, what sets the FIRST program apart from other training programs is that it emphasizes a faster pace for the long runs than what other training programs typically recommend. In our studies, we've discovered that focusing on a designated, demanding pace for the long runs prepares runners physiologically and mentally for racing, particularly for the marathon." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 101.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 16, pg 229...yes, I know I'm 58 years old!
I've been preparing for today's Long Run since June, by adding more miles to my longer run per week and at the planned pace of 8:30 minute miles, therefore today's first marathon training Long Run workout wasn't a total shock to my body.
Long Run. Life Fitness Treadmill set at a negative <2% decline. 13 miles @ 8:30 minute miles (7.1 MPH). Overall Time: 1:50. Average heart rate: 158 bpm. Cardiac drift: 164 bpm. (Note: my maximum heart rate is 188 bpm).
My effort is definitely harder than my past Long Runs, my average heart rates back then were 145-150 bpm, but my paces were slower.
Drank 32 ounces of Gatorade during the Long Run, which wasn't enough fluids, but managed to push through the thirst. The gym was very warm and was sweating profusely. Next week will bring an extra bottle of 'ade.
Tough run! I had this very satisfying feeling afterwards knowing that I did well and could have gone a little farther with no problems. My left plantar fasciitis was a little sore at the beginning, but once I warmed up I felt no aches...and my right hip felt no pain!
Next week's Long Run will be 15 miles @ 8:45 minute miles...quite surprising that the longer runs increase by two miles every week until week 13...then it increases by three miles for a 20 mile run. My past marathon training had my mileage increases being much slower, which was one mile increase per week; my main question now is can my body hold up to this faster increase? Of course, since I'm only running three times per week, I'll have plenty of time to recover from my quality runs.
Just enough time for a peanut butter & jelly sandwich, then rush to work for my 12-hour shift as a Checker Cab driver. The huge mercantile convention called, MAGIC, is keeping me very busy. I'm taking a most welcomed day off from marathon training tomorrow, I really could use the rest day!!
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 16, pg 229...yes, I know I'm 58 years old!
I've been preparing for today's Long Run since June, by adding more miles to my longer run per week and at the planned pace of 8:30 minute miles, therefore today's first marathon training Long Run workout wasn't a total shock to my body.
Long Run. Life Fitness Treadmill set at a negative <2% decline. 13 miles @ 8:30 minute miles (7.1 MPH). Overall Time: 1:50. Average heart rate: 158 bpm. Cardiac drift: 164 bpm. (Note: my maximum heart rate is 188 bpm).
My effort is definitely harder than my past Long Runs, my average heart rates back then were 145-150 bpm, but my paces were slower.
Drank 32 ounces of Gatorade during the Long Run, which wasn't enough fluids, but managed to push through the thirst. The gym was very warm and was sweating profusely. Next week will bring an extra bottle of 'ade.
Tough run! I had this very satisfying feeling afterwards knowing that I did well and could have gone a little farther with no problems. My left plantar fasciitis was a little sore at the beginning, but once I warmed up I felt no aches...and my right hip felt no pain!
Next week's Long Run will be 15 miles @ 8:45 minute miles...quite surprising that the longer runs increase by two miles every week until week 13...then it increases by three miles for a 20 mile run. My past marathon training had my mileage increases being much slower, which was one mile increase per week; my main question now is can my body hold up to this faster increase? Of course, since I'm only running three times per week, I'll have plenty of time to recover from my quality runs.
Just enough time for a peanut butter & jelly sandwich, then rush to work for my 12-hour shift as a Checker Cab driver. The huge mercantile convention called, MAGIC, is keeping me very busy. I'm taking a most welcomed day off from marathon training tomorrow, I really could use the rest day!!
Tuesday, August 17, 2010
Life Fitness Treadmill
Daily Quote: "For runners who cycle, cadence is important. Most runners who cycle tend to 'push a big gear' with a low cadence when cycling. Cycling is probably more beneficial when runners work on quick pedaling at a cadence of 80 to 100 revolutions per minute (rpm)." from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 101.
In previous years today's workout would have been a short recovery run, but I'm now training using the FIRST program that calls for two cross training workouts per week. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1).
24 Hour Fitness on Decatur & Tropicana, Life Fitness Treadmill:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 10.
7 minutes easy spinning, Level 4.
I was able to keep the cadence at 95-100 revolutions, which was challenging as my cardiac drift climbed to 163 bpm, but my heart rate felt much higher as I was panting and sweating heavily. (Note: my maximum heart rate is 188 bpm) Felt wobbly when I got off the bike, but didn't feel any physical pain on my left plantar fasciitis nor right hip. Thank goodness for low impact exercise! So far, my training is coming along very well!
One nice feature of my current training is that I only need to wear my expensive running shoes for three days a week, my old retired running shoes are perfect for upright stationary cycling. I should be able to save BIG bucks on shoes this year.
Tomorrow will be a long run of 13 miles as I prepare for the 2010 Las Vegas Marathon.
This week is tough at work as the huge mercantile convention, called MAGIC, is in town. Last night I worked non-stop with no lunches nor breaks and was totally exhausted. Skipped my usual weight circuit training that I would do after work; I was just too tired.
In previous years today's workout would have been a short recovery run, but I'm now training using the FIRST program that calls for two cross training workouts per week. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1).
24 Hour Fitness on Decatur & Tropicana, Life Fitness Treadmill:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 10.
7 minutes easy spinning, Level 4.
I was able to keep the cadence at 95-100 revolutions, which was challenging as my cardiac drift climbed to 163 bpm, but my heart rate felt much higher as I was panting and sweating heavily. (Note: my maximum heart rate is 188 bpm) Felt wobbly when I got off the bike, but didn't feel any physical pain on my left plantar fasciitis nor right hip. Thank goodness for low impact exercise! So far, my training is coming along very well!
One nice feature of my current training is that I only need to wear my expensive running shoes for three days a week, my old retired running shoes are perfect for upright stationary cycling. I should be able to save BIG bucks on shoes this year.
Tomorrow will be a long run of 13 miles as I prepare for the 2010 Las Vegas Marathon.
This week is tough at work as the huge mercantile convention, called MAGIC, is in town. Last night I worked non-stop with no lunches nor breaks and was totally exhausted. Skipped my usual weight circuit training that I would do after work; I was just too tired.
Monday, August 16, 2010
Tough Intervals!
Daily Quote: "There is no satisfaction without a struggle first." --Marty Liquori
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 16, pg 229...yes, I know I'm 58 years old!
20 minute warmup of two miles jogging at 6.0 mph
3 x 1600m @ 6:41 (1 minute RI)
10 minute cooldown of one mile at 6.0 mph.
Tough workout! My average heart rate was 161 bpm, but my cardiac drift for the last repeat was 184 bpm!! (Note: my maximum heart rate is 188 bpm.) I barely completed this workout...I do hope I get stronger as to stay on track with the FIRST program.
My left foot's plantar fasciitis feels better today, just a slight soreness when I got out of bed this morning. My right hip feels great! The major reason why I'm training for the 2010 Las Vegas Marathon using the FIRST program is due to my previous injuries, hoping to give them more time to heal completely.
I wore my New Balance 729 stability shoes, and maybe next interval session it would be wiser to wear my lighter racing shoes, "ASICS DS Trainer," which might help keep my heart rate lower?!?
I'm looking forward towards tomorrow's cross training day of upright stationary cycling...YEA, a low impact day!
Of course, as I start my first week of marathon training, their also happens to be a major convention in town, which is the mercantile convention called "MAGIC." I'm going to be one tired puppy this week. It's going to be a struggle working non-stop 12-hour days, training for the Las Vegas Marathon, maintaining my chess games on chess.com, AND keeping this blog current. Not enough hours in the day!
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 16, pg 229...yes, I know I'm 58 years old!
20 minute warmup of two miles jogging at 6.0 mph
3 x 1600m @ 6:41 (1 minute RI)
10 minute cooldown of one mile at 6.0 mph.
Tough workout! My average heart rate was 161 bpm, but my cardiac drift for the last repeat was 184 bpm!! (Note: my maximum heart rate is 188 bpm.) I barely completed this workout...I do hope I get stronger as to stay on track with the FIRST program.
My left foot's plantar fasciitis feels better today, just a slight soreness when I got out of bed this morning. My right hip feels great! The major reason why I'm training for the 2010 Las Vegas Marathon using the FIRST program is due to my previous injuries, hoping to give them more time to heal completely.
I wore my New Balance 729 stability shoes, and maybe next interval session it would be wiser to wear my lighter racing shoes, "ASICS DS Trainer," which might help keep my heart rate lower?!?
I'm looking forward towards tomorrow's cross training day of upright stationary cycling...YEA, a low impact day!
Of course, as I start my first week of marathon training, their also happens to be a major convention in town, which is the mercantile convention called "MAGIC." I'm going to be one tired puppy this week. It's going to be a struggle working non-stop 12-hour days, training for the Las Vegas Marathon, maintaining my chess games on chess.com, AND keeping this blog current. Not enough hours in the day!
Saturday, August 7, 2010
Legends of Cross Country 5k Race
Daily Quote: "Never mind what others do; do better than yourself, beat your own record from day to day, and you are a success." --William J.H. Boetcker
This morning I ran the "Legends of Cross Country 5k Race," which was at Archery Park, also known as Silver Bowl Park, and is located behind the Las Vegas Silver Bowl. The course's start and finish was on black top in the park, but most of the course was a cross country loop on rocky desert trails with patches of soft loose sand. I've ran this course twice before with my previous course record of 26:01 being set in 2002...although the temperature was in the 90's, I was feeling strong and ready to set another personal course record as all my previous injuries have been healed and I've been getting some great workouts on the treadmill. Nevertheless, I was nervous as anything can happen on this rugged course.
Mile 1: 8:32. A very slow start as I was caught behind some slow runners at the rocky single track about .25 miles into the race, with no room to maneuver around them. Once we finished the single track a cloud of dust loomed in the distance as runners were reaching the soft sandy portion of the course.
Mile 2: 8:09. Struggled through the sand, felt like I wasn't getting any traction in my kick, but was passing many runners who were also having a difficult time. The turnaround was a sharp about face and now I am picking off runners one by one. The heat was unbearable, the dust in the air had me parched, and I can feel my left plantar fasciitis complaining...I pushed through the pain promising my body that the race is almost over.
Mile 3: 7:51. I'm hanging on for dear life, refusing to allow any runners to pass me as I force myself to keep pushing hard...practically had a mantra in my head saying, "quick feet, quick turnover." No runners passed me, but I only passed a couple of runners at the end of mile three...
Mad dash to the finish I can see the clock ticking at 25 minutes, and know that I'm beating my previous course record!! Final time: 25:20.
I took third place in the 50-59 age group and have added more race points to the Las Vegas Track Competition Series. My next race in the series is the "LVTC Forest Challenge 11 Mile Race" on September 18th.
I still have a sore left plantar fasciitis, but my right hip feels fine. Needless to say, my recent treadmill training had left me ill prepared for the rugged cross country course. I should be able to start training on the roads by September 1st.
This morning I ran the "Legends of Cross Country 5k Race," which was at Archery Park, also known as Silver Bowl Park, and is located behind the Las Vegas Silver Bowl. The course's start and finish was on black top in the park, but most of the course was a cross country loop on rocky desert trails with patches of soft loose sand. I've ran this course twice before with my previous course record of 26:01 being set in 2002...although the temperature was in the 90's, I was feeling strong and ready to set another personal course record as all my previous injuries have been healed and I've been getting some great workouts on the treadmill. Nevertheless, I was nervous as anything can happen on this rugged course.
Mile 1: 8:32. A very slow start as I was caught behind some slow runners at the rocky single track about .25 miles into the race, with no room to maneuver around them. Once we finished the single track a cloud of dust loomed in the distance as runners were reaching the soft sandy portion of the course.
Mile 2: 8:09. Struggled through the sand, felt like I wasn't getting any traction in my kick, but was passing many runners who were also having a difficult time. The turnaround was a sharp about face and now I am picking off runners one by one. The heat was unbearable, the dust in the air had me parched, and I can feel my left plantar fasciitis complaining...I pushed through the pain promising my body that the race is almost over.
Mile 3: 7:51. I'm hanging on for dear life, refusing to allow any runners to pass me as I force myself to keep pushing hard...practically had a mantra in my head saying, "quick feet, quick turnover." No runners passed me, but I only passed a couple of runners at the end of mile three...
I took third place in the 50-59 age group and have added more race points to the Las Vegas Track Competition Series. My next race in the series is the "LVTC Forest Challenge 11 Mile Race" on September 18th.
I still have a sore left plantar fasciitis, but my right hip feels fine. Needless to say, my recent treadmill training had left me ill prepared for the rugged cross country course. I should be able to start training on the roads by September 1st.
Sunday, August 1, 2010
SUMMARY: JULY 26 - AUGUST 1, 2010
Daily Quote: "...set your treadmill to a negative incline, and do several tempo runs or marathon-pace runs at minus-two percent. This increases the pounding on your legs, which will prepare you for the duress of the race effort." Runner's World Magazine, September 2010, Article "Q+A," pg 44."
Tonight read the above quote and it was a revelation. I've been setting my treadmill at a plus-one percent as to simulate running on the roads, but it's ingenious that a negative grade would create more impact and would better simulate my race experience. Next week I'll experiment with a tempo run the minus-two percent, keeping in mind "baby steps, baby steps" as the pounding would make me more vulnerable to injury.
I haven't been posting on this blog last month as my computer was sick. Thankfully, my friend Brenda repaired my computer by replacing the power supply, adding more memory, and attaching new speakers. I didn't realize how much I had depended on my computer until it was gone. Had to visit the Clark County Library every other day as to utilize the internet to make my correspondence chess moves...otherwise I would lose my games by time forfeit (I have a time limit of three days to make a move).
Bought the book, "Chicken Soup for the Soul--Runners; 101 Inspirational Stories of Energy, Endurance and Endorphins" and will be reading one inspirational story every night before bedtime.
SUMMARY: JULY 26 - AUGUST 1, 2010
This is my third week utilizing the FIRST Training Program, which consists of three-quality-runs-per-week model and two crosstraining days as recommended in the book, "Runner's World, Run Less Run Faster," by Pierce, Murr, and Moss. I'm hoping that having only three days of quality running per week will prevent injuries AND make me faster.
Monday: Cross-Train (XT#1), Mode: Stationary cycling (45 minutes; upright stationary fitness bike) Workout: 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95-100 rpm. Heart rate was relatively moderate, average heart rate 144 bpm, cardiac drift 155 bpm. Could raise the effort level a little higher next week. Circuit weight training.
Tuesday: Key Run Workout #1, 20 minutes warmup, 3x1600m @ 7:02 (1 min RI), 10 minutes cooldown. Average heart rate 163 bpm, Cardiac Drift 183 bpm. (Note, my maximum heart rate is 188 bpm.) Tough workout, barely completed my third 1600m! I hope the key workout #1 gets a little easier and/or my body adapts quickly.
Wednesday: Cross-Train (XT#2) Mode: Stationary cycling (45 minutes; upright stationary fitness bike) Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 for 1 minute with 4 minutes of fast spinning at a PE level of1. Repeat this six times. Finish with 5 minutes easy as a cooldown. Average heart rate 150 bpm. Cardiac Drift 170 bpm. This workout effort was easier than last week with the same perimeters...my body is adapting!
Thursday: Key Run Workout #2, 6 mile run: 2 miles easy, two miles @ 7:35/mile, 2 miles easy. Average heart rate 161 bpm. Cardiac drift, 179 bpm. I felt like I was cruising during the tempo! For some reason I'm stronger with today's tempo run than Tuesday's interval sessions. Intervals are definitely my weakest workout, hopefully it'll improve with time.
Friday: REST DAY
Saturday: Key Run Workout #3, Long Run, 10 miles @ 8:53/mile. Average heart rate 158 bpm, Cardiac drift 164 bpm. (Note, my maximum heart rate is 188 bpm) No sweat!! I need to get my long run up to 13 miles by August 16th when I start my marathon training for the 2010 Las Vegas Marathon. I prefer sandwiching my Long Run with two easy days...my body feels better without the extra stress.
Sunday: Circuit Weight Training.
Next week my training will be shuffled on different days as I may run a 5k race next Saturday, depending on how my body feels by the end of the week. My body will be under extra stress as I'll be very busy with two major conventions in town (I'm a Checker Cab driver). I plan having Wednesday as my Long Run next week, which will give me two days to recover before the race.
Tonight read the above quote and it was a revelation. I've been setting my treadmill at a plus-one percent as to simulate running on the roads, but it's ingenious that a negative grade would create more impact and would better simulate my race experience. Next week I'll experiment with a tempo run the minus-two percent, keeping in mind "baby steps, baby steps" as the pounding would make me more vulnerable to injury.
I haven't been posting on this blog last month as my computer was sick. Thankfully, my friend Brenda repaired my computer by replacing the power supply, adding more memory, and attaching new speakers. I didn't realize how much I had depended on my computer until it was gone. Had to visit the Clark County Library every other day as to utilize the internet to make my correspondence chess moves...otherwise I would lose my games by time forfeit (I have a time limit of three days to make a move).
Bought the book, "Chicken Soup for the Soul--Runners; 101 Inspirational Stories of Energy, Endurance and Endorphins" and will be reading one inspirational story every night before bedtime.
SUMMARY: JULY 26 - AUGUST 1, 2010
This is my third week utilizing the FIRST Training Program, which consists of three-quality-runs-per-week model and two crosstraining days as recommended in the book, "Runner's World, Run Less Run Faster," by Pierce, Murr, and Moss. I'm hoping that having only three days of quality running per week will prevent injuries AND make me faster.
Monday: Cross-Train (XT#1), Mode: Stationary cycling (45 minutes; upright stationary fitness bike) Workout: 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95-100 rpm. Heart rate was relatively moderate, average heart rate 144 bpm, cardiac drift 155 bpm. Could raise the effort level a little higher next week. Circuit weight training.
Tuesday: Key Run Workout #1, 20 minutes warmup, 3x1600m @ 7:02 (1 min RI), 10 minutes cooldown. Average heart rate 163 bpm, Cardiac Drift 183 bpm. (Note, my maximum heart rate is 188 bpm.) Tough workout, barely completed my third 1600m! I hope the key workout #1 gets a little easier and/or my body adapts quickly.
Wednesday: Cross-Train (XT#2) Mode: Stationary cycling (45 minutes; upright stationary fitness bike) Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 for 1 minute with 4 minutes of fast spinning at a PE level of1. Repeat this six times. Finish with 5 minutes easy as a cooldown. Average heart rate 150 bpm. Cardiac Drift 170 bpm. This workout effort was easier than last week with the same perimeters...my body is adapting!
Thursday: Key Run Workout #2, 6 mile run: 2 miles easy, two miles @ 7:35/mile, 2 miles easy. Average heart rate 161 bpm. Cardiac drift, 179 bpm. I felt like I was cruising during the tempo! For some reason I'm stronger with today's tempo run than Tuesday's interval sessions. Intervals are definitely my weakest workout, hopefully it'll improve with time.
Friday: REST DAY
Saturday: Key Run Workout #3, Long Run, 10 miles @ 8:53/mile. Average heart rate 158 bpm, Cardiac drift 164 bpm. (Note, my maximum heart rate is 188 bpm) No sweat!! I need to get my long run up to 13 miles by August 16th when I start my marathon training for the 2010 Las Vegas Marathon. I prefer sandwiching my Long Run with two easy days...my body feels better without the extra stress.
Sunday: Circuit Weight Training.
Next week my training will be shuffled on different days as I may run a 5k race next Saturday, depending on how my body feels by the end of the week. My body will be under extra stress as I'll be very busy with two major conventions in town (I'm a Checker Cab driver). I plan having Wednesday as my Long Run next week, which will give me two days to recover before the race.
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