Daily Quote: "I am too tired, even to be happy." --Gelindo Bordin, Italy, immediately after winning the Olympic Marathon in Seoul
I finally completed my Tempo Run that was originally scheduled for last Tuesday when I was too tired to accomplish that workout. Last year if my schedule said I had a Tempo Run, I would complete it no matter the circumstances, whether I was sore, tired, or what. Now, I'm listening more to my body, if it's too tired or sore, I'll cut back or do a recovery day.
Today is a Tempo Run.
8 miles. Time, 1:04. Average Pace, 8:00 minute miles. Life Fitness Treadmill set at a 1% elevation. Warm up: 1 mile @ 6.6 mph (9:06 minute mile). Tempo: 6 miles @ 7.7 mph (7:48 minute miles) Cool down: 1 mile @ 6.6 mph. Average heart rate: 159 bpm. Cardiac drift: 166 bpm. The exact same tempo workout as last week, but this week my heart rate is slightly elevated by two beats...not that much heart elevation to be concerned about as I'm still in my "zone." Next week, my plan is to increase my Tempo Run to 7.8 mph, if my body complains too strongly, I'll return to 7.7 mph.
My wife, Suzie, had joined "Curves" gym three weeks ago along with a friend from work. Suzie hasn't missed a workout, while her friend only showed up twice. She had so much more energy when she helped with moving Grandma Cady...the last time we helped Grandma, Suzie was totally zapped out, BIG IMPROVEMENT! I'm so proud of her.
Thursday, May 31, 2007
Wednesday, May 30, 2007
Less Tired
Daily Quote: "The marathon can humble you." --Bill Rodgers
Where did everybody go? Memorial Day the Strip was crowded with traffic and cab business was brisk...but, yesterday you could roll a bowling ball down the strip and not hit any cars! Since cab business was very slow, I spent my time at the cabbies holding area in the airport walking laps, I walked for an accumulated time of 95 minutes in 99 degree heat AND still managed to catch a few cat naps later that night.
I finally did weight lifting circuit training after work this early morning! Nice feeling of satisfaction and accomplishment. Rather than do weights every other day, might be better to have a permanent schedule like doing circuit training every Monday, Wednesday and Friday leaving the weekends free for my wife.
Went to bed and awoke seven hours later with a morning pulse of 47 bpm, which is an improvement from yesterday. Nevertheless, would be prudent if I do a Recovery Run instead of a Tempo Run today as to assure I'm well rested. Depending how my body feels, I'll attempt a Tempo Run tomorrow.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Treadmill speed set at 6.0 mph. Elevation changes: 3.1 - 0.7 grades. A little improvement with the elevation grades from my last cardio workout. Once my top elevation drops to 2.0 grade I'll increase the speed to 6.1 mph.
I'm now leaving home as to get a much needed haircut before work.
Where did everybody go? Memorial Day the Strip was crowded with traffic and cab business was brisk...but, yesterday you could roll a bowling ball down the strip and not hit any cars! Since cab business was very slow, I spent my time at the cabbies holding area in the airport walking laps, I walked for an accumulated time of 95 minutes in 99 degree heat AND still managed to catch a few cat naps later that night.
I finally did weight lifting circuit training after work this early morning! Nice feeling of satisfaction and accomplishment. Rather than do weights every other day, might be better to have a permanent schedule like doing circuit training every Monday, Wednesday and Friday leaving the weekends free for my wife.
Went to bed and awoke seven hours later with a morning pulse of 47 bpm, which is an improvement from yesterday. Nevertheless, would be prudent if I do a Recovery Run instead of a Tempo Run today as to assure I'm well rested. Depending how my body feels, I'll attempt a Tempo Run tomorrow.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode setting where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Treadmill speed set at 6.0 mph. Elevation changes: 3.1 - 0.7 grades. A little improvement with the elevation grades from my last cardio workout. Once my top elevation drops to 2.0 grade I'll increase the speed to 6.1 mph.
I'm now leaving home as to get a much needed haircut before work.
Tuesday, May 29, 2007
Tired!
Daily Quote: "I'm never going to run this again." --Grete Waitz after winning her first of nine New York City marathons
This early morning after work I was suppose to arrive at my gym and do full body circuit training, BUT, I was just too tired of working in the heat and driving the Strip, which had tremendous traffic. All I wanted to do was go home and collapse in bed...and that's what I did!
Now, when I awoke this morning after sleeping seven hours and my pulse rate was a high 51 bpm (normal for me is 40-42 bpm), but I felt guilty that I didn't complete my weight lifting goals and made a resolution to do better. I made myself breakfast, did a few chores, and then what did I do? Yup, I went back to bed and collapsed again for an hour nap. I awoke and rushed to the gym. My schedule calls for a tempo run, but decided against it as my body was obviously tired, therefore an easier General Aerobic Run instead.
Today was a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 152 bpm (77% of MHR). Cardiac drift 161 bpm (83% of MHR). Heart rate during run was too high for a General Aerobic Run, which may show I'm overtrained, not enough sleep, or too exhausted from work.
After work I WILL do weight lifting, but tomorrow I haven't decided to do that Tempo Run, it all depends on how my body feels....I may opt for a Recovery Run instead.
I now must get ready for work, not enough time for a shower, hence a "French shower" (liberal use of cologne). Thank goodness for Lean Pockets, which only takes two minutes to nuke.
This early morning after work I was suppose to arrive at my gym and do full body circuit training, BUT, I was just too tired of working in the heat and driving the Strip, which had tremendous traffic. All I wanted to do was go home and collapse in bed...and that's what I did!
Now, when I awoke this morning after sleeping seven hours and my pulse rate was a high 51 bpm (normal for me is 40-42 bpm), but I felt guilty that I didn't complete my weight lifting goals and made a resolution to do better. I made myself breakfast, did a few chores, and then what did I do? Yup, I went back to bed and collapsed again for an hour nap. I awoke and rushed to the gym. My schedule calls for a tempo run, but decided against it as my body was obviously tired, therefore an easier General Aerobic Run instead.
Today was a General Aerobic Run.
8 miles. Time, 1:12. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with a 1% grade. Average heart rate: 152 bpm (77% of MHR). Cardiac drift 161 bpm (83% of MHR). Heart rate during run was too high for a General Aerobic Run, which may show I'm overtrained, not enough sleep, or too exhausted from work.
After work I WILL do weight lifting, but tomorrow I haven't decided to do that Tempo Run, it all depends on how my body feels....I may opt for a Recovery Run instead.
I now must get ready for work, not enough time for a shower, hence a "French shower" (liberal use of cologne). Thank goodness for Lean Pockets, which only takes two minutes to nuke.
Monday, May 28, 2007
NEW SHOES!!
Daily Quote: "You can actually suffer a little bit more going slowly than when you're going really fast. A faster marathon might even be easier than a slow one, in terms of what it takes out of you mentally." --Frank Shorter
My "Nike Air Structures 9" now have 510 miles on them and I needed new running shoes. Visited the new Sports Authority located on Lake Mead Blvd and bought a pair of "Brooks Adrenaline GTS 6" stability running shoes that was $10.00 off! I'll be rotating these new shoes with the Kayano's, which have 177 miles on them. My old Nike shoes will now be delegated as walking shoes.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Elevation: 3.3 - 0.8 grades. Wore new "Brooks Adrenaline GTS 6" shoes today as to check for any problems and to break them in before any longer runs. The Brooks shoes were perfect!
My "Nike Air Structures 9" now have 510 miles on them and I needed new running shoes. Visited the new Sports Authority located on Lake Mead Blvd and bought a pair of "Brooks Adrenaline GTS 6" stability running shoes that was $10.00 off! I'll be rotating these new shoes with the Kayano's, which have 177 miles on them. My old Nike shoes will now be delegated as walking shoes.
Today is a Recovery Run.
6 miles. Time, 1:00. Pace, 10 minute miles. Life Fitness Treadmill on the cardio training mode where the elevation automatically changes to keep my heart rate at a constant 144 bpm. Elevation: 3.3 - 0.8 grades. Wore new "Brooks Adrenaline GTS 6" shoes today as to check for any problems and to break them in before any longer runs. The Brooks shoes were perfect!
Sunday, May 27, 2007
Base Building
Daily Quote: "I felt like I played in a very rough football game with no hitting above the waist." --Alan Page, former Nfl football star
Today is the official start of my Base Building Season. My goal this Summer is to build up my mileage to 80-85 miles per week (last year I was able to achieve 75-80 miles per week during the Summer months). I'll also incorporate tempo runs as well as fartleks into my base building. This base will be my foundation for the upcoming marathon training in the Fall.
Today is a Medium Long Run.
11 miles. Time, 1:40. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with elevation ranges of 1.0 - 2.2 grades as to simulate running on the roads. Average heart rate: 156 bpm. Cardiac Drift, 165 bpm. Tough run! I probably ran this run a little too fast, but it's the same speed I trained last year for this distance. Undoubtedly I've lost some fitness since last year's base building.
Today is the official start of my Base Building Season. My goal this Summer is to build up my mileage to 80-85 miles per week (last year I was able to achieve 75-80 miles per week during the Summer months). I'll also incorporate tempo runs as well as fartleks into my base building. This base will be my foundation for the upcoming marathon training in the Fall.
Today is a Medium Long Run.
11 miles. Time, 1:40. Pace, 9:06 minute miles. Life Fitness Treadmill set at 6.6 mph with elevation ranges of 1.0 - 2.2 grades as to simulate running on the roads. Average heart rate: 156 bpm. Cardiac Drift, 165 bpm. Tough run! I probably ran this run a little too fast, but it's the same speed I trained last year for this distance. Undoubtedly I've lost some fitness since last year's base building.
Saturday, May 26, 2007
SUMMARY: WEEK 21
Daily Quote: "I definitely want to show how beautiful the marathon can be. I am the opponent of all those who find the marathon bad: the psychologists, the physiologists, the doubters. I make the marathon beautiful for myself and for others. That's why I'm here." --Uta Pippig
Today is a Rest Day as I'm recovering from this morning of moving Grandma Cady to her new home. I cancelled my "Come Run in the Sun 10k" race this morning as to arrive at Glenn and Mary's home by 8:00 a.m. as to start loading, moving, and unloading before Las Vegas became too hot. I'm glad I helped as we were able to get everything into her new home by 11:00 a.m.! Moving is an exercise program in itself!!
Although my Spring racing season is now over and won't be able to beat my 10k personal best until next Fall, I did accomplish much this Spring! I was able to set a personal best in the 5k TWICE and beat my personal best in the half marathon too. Overall, I'm pleased with my growth and hope to rebuild this Summer for a very fruitful Fall season.
SUMMARY FOR WEEK OF MAY 20-26, 2007
I ran only six days this week as I helped Grandma Cady move to her new home today. Nevertheless, I was able to run a total of 51 miles last week. This is officially the end of my Spring racing season and next week will start building a large aerobic base during the Summer months. My goal is build up my mileage to 80-85 mpw. Also, I wish to lose weight during the base building phase, my goal is to be a strong, lean 165 pounds (last Las Vegas Marathon I was 168 pounds).
Last week I was able to lose another pound, even though I was eating like their was no tomorrow, I'm now 175 pounds on a six foot frame.
I have maintained my upper body weight lifting last week and also added lower body weights during the last part of the week. I'll be doing whole body circuit training this coming week. I'm happy to say that I feel so much better after lifting weights and I'm already starting to see results...I'll undoubtedly will continue lifting weights for the rest of my life!
Sleep, glorious sleep....It's been tough as I had a busy schedule, but with the exception of Friday night (only slept four hours as to awake early to move Grandma Cady Saturday morning) I've been able to sleep 7-8 hours per night. My mornings heart rate has been stable, 41-44 bpm.
A short recap of last week's mileage:
Sunday: Hilly General Aerobic Run, 10 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 9 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Tempo Run, 8 miles.
Friday: Long Run, 12 miles.
Saturday: REST DAY
Total mileage: 51 miles.
Today is a Rest Day as I'm recovering from this morning of moving Grandma Cady to her new home. I cancelled my "Come Run in the Sun 10k" race this morning as to arrive at Glenn and Mary's home by 8:00 a.m. as to start loading, moving, and unloading before Las Vegas became too hot. I'm glad I helped as we were able to get everything into her new home by 11:00 a.m.! Moving is an exercise program in itself!!
Although my Spring racing season is now over and won't be able to beat my 10k personal best until next Fall, I did accomplish much this Spring! I was able to set a personal best in the 5k TWICE and beat my personal best in the half marathon too. Overall, I'm pleased with my growth and hope to rebuild this Summer for a very fruitful Fall season.
SUMMARY FOR WEEK OF MAY 20-26, 2007
I ran only six days this week as I helped Grandma Cady move to her new home today. Nevertheless, I was able to run a total of 51 miles last week. This is officially the end of my Spring racing season and next week will start building a large aerobic base during the Summer months. My goal is build up my mileage to 80-85 mpw. Also, I wish to lose weight during the base building phase, my goal is to be a strong, lean 165 pounds (last Las Vegas Marathon I was 168 pounds).
Last week I was able to lose another pound, even though I was eating like their was no tomorrow, I'm now 175 pounds on a six foot frame.
I have maintained my upper body weight lifting last week and also added lower body weights during the last part of the week. I'll be doing whole body circuit training this coming week. I'm happy to say that I feel so much better after lifting weights and I'm already starting to see results...I'll undoubtedly will continue lifting weights for the rest of my life!
Sleep, glorious sleep....It's been tough as I had a busy schedule, but with the exception of Friday night (only slept four hours as to awake early to move Grandma Cady Saturday morning) I've been able to sleep 7-8 hours per night. My mornings heart rate has been stable, 41-44 bpm.
A short recap of last week's mileage:
Sunday: Hilly General Aerobic Run, 10 miles.
Monday: Recovery Run, 6 miles.
Tuesday: General Aerobic Run, 9 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Tempo Run, 8 miles.
Friday: Long Run, 12 miles.
Saturday: REST DAY
Total mileage: 51 miles.
Friday, May 25, 2007
Twelve Miler
Daily Quote: "We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon." Emil Zatopek
This early morning after work (2:15 a.m.) I went to the gym and did 10 minutes of warming up on the stationary bike and then did 2 sets of upper body weights, 10 repetitions. I also did lower body weights, but only 1 set with 10 repetitions with very light weights as I'm still adjusting to doing lower body weights.
Normally the day after a hard session like yesterday I would have a short recovery run, BUT tomorrow I'll be moving Grandma Cady to her new apartment and might not be able to run...therefore my decision to run long today.
Today is a Long Run.
12 miles. Time, 1:49. Pace, 9:06 minute miles. Life Fitness treadmill set at 6.6 mph with a variety of elevations from 1.0 - 2.0 grades. Different grades as to simulate running outdoors and so my ankles won't get too sore from the exact same repetitions. Average heart rate: 149 bpm. Cardiac drift, 154 bpm. I'm still sore from yesterday's tempo run, which made today's long run very challenging, but thankfully I did o.k.
The twelve miles today is my longest run since the "Salt Lake City Half Marathon!" I'm progressing well. Maybe, just maybe, I'll be able to squeeze in a Recovery Run tomorrow after moving Grandma Cady. Actually I wouldn't mind taking a complete rest from running tomorrow as I had a pretty strong week!
This early morning after work (2:15 a.m.) I went to the gym and did 10 minutes of warming up on the stationary bike and then did 2 sets of upper body weights, 10 repetitions. I also did lower body weights, but only 1 set with 10 repetitions with very light weights as I'm still adjusting to doing lower body weights.
Normally the day after a hard session like yesterday I would have a short recovery run, BUT tomorrow I'll be moving Grandma Cady to her new apartment and might not be able to run...therefore my decision to run long today.
Today is a Long Run.
12 miles. Time, 1:49. Pace, 9:06 minute miles. Life Fitness treadmill set at 6.6 mph with a variety of elevations from 1.0 - 2.0 grades. Different grades as to simulate running outdoors and so my ankles won't get too sore from the exact same repetitions. Average heart rate: 149 bpm. Cardiac drift, 154 bpm. I'm still sore from yesterday's tempo run, which made today's long run very challenging, but thankfully I did o.k.
The twelve miles today is my longest run since the "Salt Lake City Half Marathon!" I'm progressing well. Maybe, just maybe, I'll be able to squeeze in a Recovery Run tomorrow after moving Grandma Cady. Actually I wouldn't mind taking a complete rest from running tomorrow as I had a pretty strong week!
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