Daily Quote: "All types of stationary bikes provide a low impact workout that many feel is an advantage over treadmill exercise. The force on the knees, ankles, feet and other body parts that occurs with walking or running can cause swelling or discomfort in the joints. It can irritate old injuries or sometimes even produce new problems. A stationary bike provides non-weight bearing exercise that reduces impact on these areas." --C. J. Gustafson, article "Cycling Your Way To Fitness," topendsports.com
Today's marathon training schedule calls for a interval workout, but I'm still sore from Saturday's 20 miler, even though I took Sunday off as a rest day, the best solution for me would be to switch today for a cycling workout instead. One other factor is my morning heart rate, which is a little high at 49 bpm as my usual morning heart rates are around 39-42 bpm range.
I do fear that one reason I chose to cycle today is that the interval workouts are tough mentally and physically for me, I just can't wrap my mind around it when I'm still sore. I do feel a little guilty about cycling today, but know I'm doing the right thing with allowing my body active recovery. Sometimes I over-think and worry too much! I will do my interval training tomorrow.
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 Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 11.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions per minute...or RPMs
My average heart rate was 153 and my cardiac drift was 164 bpm, my heart rate numbers are higher than last week's numbers, which may somewhat validate my cycling instead of running on the treadmill.
Monday, September 13, 2010
Saturday, September 11, 2010
20 Miles at 9:00 Minute Miles
Quote: "Your weekly long run is the best training to avoid hitting the wall. By doing progressively longer runs each week, your body's capacity to store more glycogen within the muscles increases. By increasing your glycogen stores, you'll be able to maintain your pace and hopefully push off the onset of fatigue. In addition, the long runs teach the body to tap into and utilize energy reserves from fat storage sites after the glycogen stores have been depleted." --Christine Luff, About.com guide
Today is my first 20-miler for my upcoming "2010 Rock n' Roll Las Vegas Marathon!" Eventually, I'll be doing a total of five 20 milers during the next 12 weeks. My future 20 milers will become progressively faster.
My scheduled 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 12, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.
Long Run
Life Fitness Treadmill set at a negative <2% decline.
20 miles @ 9:00 minute miles (Overall time: 3 hours)
Average heart rate: 159 bpm. Cardiac Drift: 173 bpm. (Note: my maximum heart rate is 188 bpm) My cardiac drift is still too high; I'm only running one minute slower than my planned marathon pace of 8:00 minute miles. Hopefully, my body will acclimate to this faster training speed before the marathon itself.
My feet and legs were very sore after my run, took ibuprofen and an ice bath before I took a long nap. I've decided that tomorrow, Sunday, will be a rest day.
I wore my racing shoes, "ASICS DS Trainers," for my Long Run. Maybe I should have worn my stability shoes, "NB 729," instead? I might have been less sore if I wore more stable shoes. Perhaps the negative -2% decline on the treadmill is too much pounding, maybe 1 negative -1% decline would be less destructive to my body?
Next week my Long Run will be 18 miles, BUT, next Saturday I'll be racing the "LVTC Forest Challenge 11 Miler." How and when am I going to squeeze in the 18 miler into my training schedule? Maybe after my race next Saturday I'll add an additional seven miles on the trails?
Today is my first 20-miler for my upcoming "2010 Rock n' Roll Las Vegas Marathon!" Eventually, I'll be doing a total of five 20 milers during the next 12 weeks. My future 20 milers will become progressively faster.
My scheduled 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 12, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.
Long Run
Life Fitness Treadmill set at a negative <2% decline.
20 miles @ 9:00 minute miles (Overall time: 3 hours)
Average heart rate: 159 bpm. Cardiac Drift: 173 bpm. (Note: my maximum heart rate is 188 bpm) My cardiac drift is still too high; I'm only running one minute slower than my planned marathon pace of 8:00 minute miles. Hopefully, my body will acclimate to this faster training speed before the marathon itself.
My feet and legs were very sore after my run, took ibuprofen and an ice bath before I took a long nap. I've decided that tomorrow, Sunday, will be a rest day.
I wore my racing shoes, "ASICS DS Trainers," for my Long Run. Maybe I should have worn my stability shoes, "NB 729," instead? I might have been less sore if I wore more stable shoes. Perhaps the negative -2% decline on the treadmill is too much pounding, maybe 1 negative -1% decline would be less destructive to my body?
Next week my Long Run will be 18 miles, BUT, next Saturday I'll be racing the "LVTC Forest Challenge 11 Miler." How and when am I going to squeeze in the 18 miler into my training schedule? Maybe after my race next Saturday I'll add an additional seven miles on the trails?
Thursday, September 9, 2010
Increased Stationary Cycling Level
Daily Quote: "Do not go where the path may lead go instead where there is no path and leave a trail." --Ralph Waldo Emerson
I'm seeing the light at the end of the tunnel, temperatures this week in Las Vegas are falling!! The extended forecast shows no temperatures over 100 degrees for the next five days, I can already see me running on the roads soon and brazing different paths. Unfortunately, I still plan on doing my first 20 miler this Saturday on the treadmill.
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)." Last Tuesday I found that the cycle's Level 10 setting was getting a little easy therefore I raised the cycle to Level 11!
24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 11.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions per minute...or RPMs
My average heart rate was 151 and my cardiac drift was 163 bpm, which helped my recovery from yesterday's tough interval work. I may need to raise the level for Wednesday's interval cycling too.
September 18th will be my next race in the Las Vegas Track Club Competition Series, "The LVTC Forest Challenge 11 Miler," at Mount Charleston's Lee Canyon. I need to send my registration for the race very soon.
I'm seeing the light at the end of the tunnel, temperatures this week in Las Vegas are falling!! The extended forecast shows no temperatures over 100 degrees for the next five days, I can already see me running on the roads soon and brazing different paths. Unfortunately, I still plan on doing my first 20 miler this Saturday on the treadmill.
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)." Last Tuesday I found that the cycle's Level 10 setting was getting a little easy therefore I raised the cycle to Level 11!
24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 11.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions per minute...or RPMs
My average heart rate was 151 and my cardiac drift was 163 bpm, which helped my recovery from yesterday's tough interval work. I may need to raise the level for Wednesday's interval cycling too.
September 18th will be my next race in the Las Vegas Track Club Competition Series, "The LVTC Forest Challenge 11 Miler," at Mount Charleston's Lee Canyon. I need to send my registration for the race very soon.
Monday, September 6, 2010
Manic Monday!
Daily Quote: "Some runners find the track intervals difficult but find the long run pace easy. Conversely, some runners find the track intervals easy and are very challenged by the long tempo and long run paces. Some runners have more speed than endurance, and vice versa." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 99.
I find that the track intervals are my my toughest workouts as I definitely have more endurance than speed. Today I had to practically drag myself to the gym for my interval workout. I forgot today is Labor Day and the gym's parking lot was full! Once I found a space and went inside my gym, discovered the treadmills were all occupied and had to wait 15 minutes before a dreadmill was free...I used the time to work on my core muscles with the ab roller and did a few hip exercises. I was a little stressed when I jumped on the 'mill as I still had to finish my workout before 11:30 a.m. as to leave for work, which only gave me five minutes after my workout to get dressed...yup, I still have to work on Labor Day. I should leave for the gym earlier every day, not just holidays.
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 13, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
Precor Treadmill set at a negative <2% decline.
2 mile warmup at 10:00 minute miles.
5 x 1000m @ 4:16 (400m RI)
1 mile cooldown at 10 minute mile.
Average heart rate: 167 bpm. Cardiac Drift: 184 bpm (Note, my maximum heart rate is 188 bpm.) A very hard workout, with my cardiac drift very close to my maximum heart rate. I was able to finish the planned workout as written, but my body was very sore, especially my left hip. I'll be treating my hip with ice therapy throughout the afternoon and night. Needless to say, I still hate intervals! Thankfully, tomorrow will be a easy recovery on the upright stationary cycle.
I find that the track intervals are my my toughest workouts as I definitely have more endurance than speed. Today I had to practically drag myself to the gym for my interval workout. I forgot today is Labor Day and the gym's parking lot was full! Once I found a space and went inside my gym, discovered the treadmills were all occupied and had to wait 15 minutes before a dreadmill was free...I used the time to work on my core muscles with the ab roller and did a few hip exercises. I was a little stressed when I jumped on the 'mill as I still had to finish my workout before 11:30 a.m. as to leave for work, which only gave me five minutes after my workout to get dressed...yup, I still have to work on Labor Day. I should leave for the gym earlier every day, not just holidays.
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 13, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
Precor Treadmill set at a negative <2% decline.
2 mile warmup at 10:00 minute miles.
5 x 1000m @ 4:16 (400m RI)
1 mile cooldown at 10 minute mile.
Average heart rate: 167 bpm. Cardiac Drift: 184 bpm (Note, my maximum heart rate is 188 bpm.) A very hard workout, with my cardiac drift very close to my maximum heart rate. I was able to finish the planned workout as written, but my body was very sore, especially my left hip. I'll be treating my hip with ice therapy throughout the afternoon and night. Needless to say, I still hate intervals! Thankfully, tomorrow will be a easy recovery on the upright stationary cycle.
Saturday, September 4, 2010
Excessive Heat Warning For Las Vegas Valley
Daily Quote: "The warning, issued by the National Weather Service, is in effect for areas below 4,000 feet. Temperatures are expected to be around 107 degrees in the valley, with highs reaching 112 along the Colorado River." --Las Vegas Review-Journal, September 4, 2010.
The temperature actually reached 109 degrees at home. Today, I continue my love/hate relationship with the treadmill due to the excessive heat. The treadmill is becoming numbing with boredom, but without the treadmill I couldn't run at all. Last year I was already acclimating to running on the roads, I hope to start my road running in two weeks, maybe?!? The weather does make you believe in Global Warning!
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 14, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
7 Mile Tempo Run.
Precor Treadmill set at a negative <2% decline.
1 mile easy at 10 minute mile.
5 miles at 7:44 minute miles.
1 mile easy at 10 minute mile.
Average heart rate: 161 bpm. Cardiac drift: 179 bpm. (Note: maximum heart rate is 188 bpm) Tough tempo run set close to last year's 10k race pace. I was surprised my cardiac drift wasn't a little higher...I was really feeling my oats this morning! I believe the slower cab business has given me more energy for my workouts, which is the only good thing about making less money.
My left plantar fasciitis was o.k. after the one mile warmup, but I now have a new ache, which is my left hip...not my injury from last spring, which was my right hip! It's not a full blown hip injury, but it did make a small complaint, something that I won't ignore and will be treating with regular ice treatements. Every little ache and pain has me concerned about the vigors of my current marathon training...is it too tough for me?
Only 13 weeks until the 2010 Las Vegas Marathon!! I'll also be competing in the Las Vegas Track Club Competition Series and their next race is on September 18th, "The LVTC Forest Challenge 11-Miler."
The temperature actually reached 109 degrees at home. Today, I continue my love/hate relationship with the treadmill due to the excessive heat. The treadmill is becoming numbing with boredom, but without the treadmill I couldn't run at all. Last year I was already acclimating to running on the roads, I hope to start my road running in two weeks, maybe?!? The weather does make you believe in Global Warning!
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 14, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
7 Mile Tempo Run.
Precor Treadmill set at a negative <2% decline.
1 mile easy at 10 minute mile.
5 miles at 7:44 minute miles.
1 mile easy at 10 minute mile.
Average heart rate: 161 bpm. Cardiac drift: 179 bpm. (Note: maximum heart rate is 188 bpm) Tough tempo run set close to last year's 10k race pace. I was surprised my cardiac drift wasn't a little higher...I was really feeling my oats this morning! I believe the slower cab business has given me more energy for my workouts, which is the only good thing about making less money.
My left plantar fasciitis was o.k. after the one mile warmup, but I now have a new ache, which is my left hip...not my injury from last spring, which was my right hip! It's not a full blown hip injury, but it did make a small complaint, something that I won't ignore and will be treating with regular ice treatements. Every little ache and pain has me concerned about the vigors of my current marathon training...is it too tough for me?
Only 13 weeks until the 2010 Las Vegas Marathon!! I'll also be competing in the Las Vegas Track Club Competition Series and their next race is on September 18th, "The LVTC Forest Challenge 11-Miler."
Thursday, September 2, 2010
17 Miles at 8:45 Minute Miles
Daily Quote: "By running long, we provide the necessary stress to ensure maximum adaptation of our slow-twitch fibers. We weed out weak myofilaments, replacing them with stronger ones. And as fatigue sets in, we begin recruiting intermediate fibers, improving their endurance capacity and coordinating their use alongside the less force-generating slow-twitch fibers." --Pete Magill, Running Times Magazine, article "Recruit Every Fiber", September 2010, pg 56.
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 14, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.
Long Run. Life Fitness Treadmill set at a negative <2% decline. 17 miles @ 8:45 minute miles (6.9 MPH). Overall Time: 2:28. Average heart rate: 157 bpm. Cardiac drift: 171 bpm. (Note: my maximum heart rate is 188 bpm).
I'm a little alarmed how high my cardiac drift was today. My pace was only 45 seconds slower than my planned marathon race pace, but my heart was racing! Maybe I'm overtrained? Am I biting off more than I can chew? Is a 3:30 marathon too unrealistic for me? I'll continue on with my current marathon training schedule hoping that the next 14 weeks my body will adapt as to become stronger and faster before the 2010 Las Vegas Marathon.
I'm currently 176 pounds on a six foot frame, I believe my ideal marathon racing weight is around the range of 160-165 pounds, unfortunately my body feels very comfortable at my current weight...with more intense training during the next 14 weeks I should be much closer to my ideal weight. Once I become lighter my heart rate numbers should become lower.
My left plantar fasciitis is a little sore and has shown improvement, my right hip continues to stay healed, and thankfully have no additional injuries nor aches and pains. This morning's resting heart rate continues to be good at 42 bpm, therefore I doubt that I'm overtrained.
Tomorrow I plan on having a 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 14, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.
Long Run. Life Fitness Treadmill set at a negative <2% decline. 17 miles @ 8:45 minute miles (6.9 MPH). Overall Time: 2:28. Average heart rate: 157 bpm. Cardiac drift: 171 bpm. (Note: my maximum heart rate is 188 bpm).
I'm a little alarmed how high my cardiac drift was today. My pace was only 45 seconds slower than my planned marathon race pace, but my heart was racing! Maybe I'm overtrained? Am I biting off more than I can chew? Is a 3:30 marathon too unrealistic for me? I'll continue on with my current marathon training schedule hoping that the next 14 weeks my body will adapt as to become stronger and faster before the 2010 Las Vegas Marathon.
I'm currently 176 pounds on a six foot frame, I believe my ideal marathon racing weight is around the range of 160-165 pounds, unfortunately my body feels very comfortable at my current weight...with more intense training during the next 14 weeks I should be much closer to my ideal weight. Once I become lighter my heart rate numbers should become lower.
My left plantar fasciitis is a little sore and has shown improvement, my right hip continues to stay healed, and thankfully have no additional injuries nor aches and pains. This morning's resting heart rate continues to be good at 42 bpm, therefore I doubt that I'm overtrained.
Tomorrow I plan on having a REST DAY!!
Tuesday, August 31, 2010
Easy Upright Stationary Cycling
Daily Quote: "Rather than a 30- to 45-minute easy run, you can cross-train at a higher intensity for the same duration. When cross-training, it is best to base workouts on time rather than distance. Just as with running, you can have short, intense cross-training workouts made of short high-intensity work intervals interspersed with rest bouts, or you can have workouts that mirror tempo workouts -- a hard 20- to 25-minute effort --or you can have a workout that imitates the long run-- 1 2- to 3-hour, moderate-intensity workout." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 99.
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). Last Tuesday I found that the cycle's Level 10 setting was getting a little easy and had planned to raise the cycle to Level 11, BUT, my body is still sore from yesterday's tough interval session and decided to keep the cycle at Level 10 for today and raise the level next week.
24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
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.
Cadence for all levels was 95-100 revolutions per minute...or RPMs
My cardiac drift was only 157 bpm, which helped my recovery from yesterday, but still plan on raising the cycle to Level 11 next Tuesday. The nice feature of the cycle is that it doesn't irritate my left plantar fasciitis injury and am confident that my right hip is staying healed. Stationary cycling is definitely a higher intensity than my past short recovery runs, but without the pounding.
Tomorrow I'm planning on my Long Run being 17 miles at 9:08 minute miles on the Precor Treadmill...I'm going to have to get up earlier tomorrow morning to fit in the workout before work. Next week will be my first 20 miler for the season and won't have enough time to squeeze it in before work, therefore I'll have to return my Long Run on a Sunday. September 18th will be my next race in the Las Vegas Track Club Competition Series, "The LVTC Forest Challenge 11 Miler," at Mount Charleston's Lee Canyon. September is going to be a tough training month!
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). Last Tuesday I found that the cycle's Level 10 setting was getting a little easy and had planned to raise the cycle to Level 11, BUT, my body is still sore from yesterday's tough interval session and decided to keep the cycle at Level 10 for today and raise the level next week.
24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
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.
Cadence for all levels was 95-100 revolutions per minute...or RPMs
My cardiac drift was only 157 bpm, which helped my recovery from yesterday, but still plan on raising the cycle to Level 11 next Tuesday. The nice feature of the cycle is that it doesn't irritate my left plantar fasciitis injury and am confident that my right hip is staying healed. Stationary cycling is definitely a higher intensity than my past short recovery runs, but without the pounding.
Tomorrow I'm planning on my Long Run being 17 miles at 9:08 minute miles on the Precor Treadmill...I'm going to have to get up earlier tomorrow morning to fit in the workout before work. Next week will be my first 20 miler for the season and won't have enough time to squeeze it in before work, therefore I'll have to return my Long Run on a Sunday. September 18th will be my next race in the Las Vegas Track Club Competition Series, "The LVTC Forest Challenge 11 Miler," at Mount Charleston's Lee Canyon. September is going to be a tough training month!
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