Daily Quote: "Marathons are like that, they expose any weakness you might have. It just went bad for me the last couple miles. I am not the runner I once was mentally. I lacked the mental fortitude. I have been burning the candle at too many ends. You can't run like I did and expect a good finish. Everything has to go just right. It was an experience, not a great experience, but that's the beauty of the marathon," Bodnar added. "It can almost kill you or you can reap the glory. You never know what you're going to get that day." --Jason Bodnar who faded after a fast start to finish in 2:32 at the Boston Marathon.
My friend and fellow cab driver, Glenn Meltzer, ran the San Francisco Marathon last Sunday and accomplished a 4:14:44. I know he wanted to run a sub four hour marathon, and he was on track during the half with a 2:00:18, I wonder what went wrong? Like the above quote says, "you never know what you're going to get that day." Looking forward to chatting with Glenn about his race.
This week is my Recovery Week and won't be doing any Doubles today, just a Recovery Run.
Recovery Run.
6 miles. Time, 58 minutes. Pace, 9.40 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 (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.1 - 1.8 grades. Lower stomach muscle that was sore yesterday is much better, at least I can run with no problems, but I'm doubtful about doing crunches this week.
Tuesday, July 31, 2007
Monday, July 30, 2007
Changing Gears
Daily Quote: "I cannot have survival as my only goal. That would be too boring. My goal is to come back in my best running form. It is good for me to have that goal; it will help me." --Ludmila Engquist (Olympic champion hurdler facing cancer and chemotherapy)
Early AM (before bedtime): Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. I have a slightly sore lower stomach muscle after my circuit training and doing 3 sets of 20 reps of crunches on the incline bench. Did I pull a muscle? Hernia?
Normally today would be a Middle-Long distance run, but I'm in Recovery Week and will change gears and do a General Aerobic Run instead.
Later AM (after sleeping eight hours): General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 150 bpm (77% of MHR). Cardiac Drift: 159 bpm (84% of MHR).
I was hesitant to add two miles of marathon pace today, but I won't be doing a speed workout on Wednesday and a little speed after my General Aerobic Run shouldn't hurt my recovery too much.
My sore stomach muscle later today was just a dull ache with no sharp pains, I'll just keep a close eye on it and avoid crunches for the rest of the week.
Early AM (before bedtime): Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. I have a slightly sore lower stomach muscle after my circuit training and doing 3 sets of 20 reps of crunches on the incline bench. Did I pull a muscle? Hernia?
Normally today would be a Middle-Long distance run, but I'm in Recovery Week and will change gears and do a General Aerobic Run instead.
Later AM (after sleeping eight hours): General Aerobic Run.
10 miles. Time, 1:26. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. First eight miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 150 bpm (77% of MHR). Cardiac Drift: 159 bpm (84% of MHR).
I was hesitant to add two miles of marathon pace today, but I won't be doing a speed workout on Wednesday and a little speed after my General Aerobic Run shouldn't hurt my recovery too much.
My sore stomach muscle later today was just a dull ache with no sharp pains, I'll just keep a close eye on it and avoid crunches for the rest of the week.
Sunday, July 29, 2007
A Boston Room with a View!
Daily Quote: "The things we do should consume us. If they don't, our lives won't have any meaning." - John J. Kelley, 1957 Boston Marathon champion.
My wife, Suzie, has already found us a room for our stay during the Boston Marathon. She booked our stay via Marathon Tours & Travel and we'll be at The Westin Copley Place that's on the Boston Marathon's finish line! We'll be staying at the Westin for six nights, arriving April 17th and departing on April 23rd. Our room will have a view of the Charles River and Copley Square. The room is at a big discount, but still is a whopping $279.00 per night! We'll be spending $1,882.41 just for our room during our stay. Oh well, my running the Boston Marathon is a once in a lifetime adventure and the tourist sites should be fun for my wife too!
Today is the beginning of my Recovery Week, what better way to start the week? A Recovery Run!
6 miles. Time, 58 minutes. Pace, 9.40 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 (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.0 - 1.6 grades.
Saturday, July 28, 2007
SUMMARY, Week 30
Daily Quote: ""Run hard, be strong, think big!" -- Percy Cerutty
Today is a General Aerobic Run.
11 miles. Time, 1:35. Overall pace, 8:38 minute miles. Life Fitness Treadmill set at 1% grade. First nine miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 149 bpm (77% of MHR). Cardiac Drift: 158 bpm (84% of MHR). Right ankle feels much better, but blister from yesterday is still troublesome. Last run before Recovery Week! I'm really looking forward to the decreased mileage and lesser intensity.
SUMMARY FOR WEEK JULY 21 - 28, 2007
Finished third week of 4 week running block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Ran a total of 80 miles and continued to run seven days a week, this is the most weekly mileage I've ran this year!! I'm getting closer to my highest weekly mileage ever of 84 miles that was set during last November's training for the New Las Vegas Marathon. I'm really looking forward to next week's Recovery Week as my body and mind needs the break!!
I'm still consistent with my circuit weight training and continued to lift weights three times during the week. No increase poundage on any stations this week.
I lost two pounds again and have reached 172 pounds on my six foot frame. Now is the time to lose weight during this base building, as most experts frown on dieting during marathon training. My goal is to reach the low 160's for the 2007 New Las Vegas Marathon.
My morning heart rates have been very low, 39-42 bpm and I show no signs of overtraining. I've been getting significant sleep, with one day of getting TEN HOURS of deep sleep. I find that the more sleep I get during the night results in less cat naps after my runs.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 15 miles.
Tuesday: Doubles, Early a.m., 4 miles. Later a.m., 7 miles.
Wednesday: Tempo Run, 10 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 19 miles.
Saturday: General Aerobic Run, 11 miles.
Total mileage: 80
Today is a General Aerobic Run.
11 miles. Time, 1:35. Overall pace, 8:38 minute miles. Life Fitness Treadmill set at 1% grade. First nine miles at 6.6 mph pace, the last two miles at 7.5 mph (marathon pace) Average heart rate: 149 bpm (77% of MHR). Cardiac Drift: 158 bpm (84% of MHR). Right ankle feels much better, but blister from yesterday is still troublesome. Last run before Recovery Week! I'm really looking forward to the decreased mileage and lesser intensity.
SUMMARY FOR WEEK JULY 21 - 28, 2007
Finished third week of 4 week running block (I will increase my mileage each week during the first three weeks and use the fourth week for recovery). Ran a total of 80 miles and continued to run seven days a week, this is the most weekly mileage I've ran this year!! I'm getting closer to my highest weekly mileage ever of 84 miles that was set during last November's training for the New Las Vegas Marathon. I'm really looking forward to next week's Recovery Week as my body and mind needs the break!!
I'm still consistent with my circuit weight training and continued to lift weights three times during the week. No increase poundage on any stations this week.
I lost two pounds again and have reached 172 pounds on my six foot frame. Now is the time to lose weight during this base building, as most experts frown on dieting during marathon training. My goal is to reach the low 160's for the 2007 New Las Vegas Marathon.
My morning heart rates have been very low, 39-42 bpm and I show no signs of overtraining. I've been getting significant sleep, with one day of getting TEN HOURS of deep sleep. I find that the more sleep I get during the night results in less cat naps after my runs.
A short recap of last week's mileage:
Sunday: Recovery Run, 7 miles.
Monday: Medium Long Run, 15 miles.
Tuesday: Doubles, Early a.m., 4 miles. Later a.m., 7 miles.
Wednesday: Tempo Run, 10 miles.
Thursday: Recovery Run, 7 miles.
Friday: Long Run, 19 miles.
Saturday: General Aerobic Run, 11 miles.
Total mileage: 80
Friday, July 27, 2007
19 Miler!
Daily Quote: "The only reason I would take up jogging is so that I could hear heavy breathing again." --Erma Bombeck
Today I ran 19 miles, which is the longest run this year! The run wasn't easy, but I got the job done. I had to fight negative thoughts from Mile 14 onwards, obviously my body is tired from ever increasing mileage the past three weeks. I kept nudging and encouraging my body forward saying that soon is a Recovery Week and you'll get a breather, that I'll feel better afterwards, I'll treat you to a slice of Pizza tomorrow...just one more mile PLEASE! My next long run will be a 20 miler after my Recovery Week.
Long Run.
19 miles. Time, 2:53. 9:06 minute miles. Life Fitness Treadmill set at a 1% Grade, 6.6 mph. Average heart rate: 151 bpm. Cardiac drift: 162 bpm. Today I didn't drink Gatorade, but just plain water as I'm striving to lose more weight. Left ankle a little sore, blister on large toe, otherwise the Long Run was o.k.
Thanks Easy Runner, Allen and Addicted to Endorphins for reminding me my priority of training for the Boston Marathon. I will also be running the New Las Vegas Marathon in December as to keep my streak alive (I've ran the last SEVEN Las Vegas Marathons.) My motivation at about.com is "paying it forward" to all those who had helped me in my running in the past and gave me motivation to improve. Unfortunately, I have to work 12-hour days as a cabbie and finding time to run high mileage is becoming difficult, nevertheless, I'll continue to support about.com although I may only visit that site once a day. Next week is Recovery Week and should have more time to go online.
Today I ran 19 miles, which is the longest run this year! The run wasn't easy, but I got the job done. I had to fight negative thoughts from Mile 14 onwards, obviously my body is tired from ever increasing mileage the past three weeks. I kept nudging and encouraging my body forward saying that soon is a Recovery Week and you'll get a breather, that I'll feel better afterwards, I'll treat you to a slice of Pizza tomorrow...just one more mile PLEASE! My next long run will be a 20 miler after my Recovery Week.
Long Run.
19 miles. Time, 2:53. 9:06 minute miles. Life Fitness Treadmill set at a 1% Grade, 6.6 mph. Average heart rate: 151 bpm. Cardiac drift: 162 bpm. Today I didn't drink Gatorade, but just plain water as I'm striving to lose more weight. Left ankle a little sore, blister on large toe, otherwise the Long Run was o.k.
Thanks Easy Runner, Allen and Addicted to Endorphins for reminding me my priority of training for the Boston Marathon. I will also be running the New Las Vegas Marathon in December as to keep my streak alive (I've ran the last SEVEN Las Vegas Marathons.) My motivation at about.com is "paying it forward" to all those who had helped me in my running in the past and gave me motivation to improve. Unfortunately, I have to work 12-hour days as a cabbie and finding time to run high mileage is becoming difficult, nevertheless, I'll continue to support about.com although I may only visit that site once a day. Next week is Recovery Week and should have more time to go online.
Thursday, July 26, 2007
Recovery Run + Circuit Training
Daily Quote: "If you want to be a successful runner, you have to consider everything. It's no good just thinking about endurance and not to develop fine speed." --Arthur Lydiard
Early AM (before bedtime) Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. I was the only person using the weights this morning at 2:15 a.m.
Later AM (after 7 hours of sleep.)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 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 (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.1 - 1.7 grades. The new speed of 6.2 mph is working well, as soon as the elevation starts climbing to 3.0 grade I'll raise speed again as I want a Recovery Run not a Hill Workout!
I'm finding it difficult to spend time on the computer due to my 12 hour work shifts, running mileage increases and getting enough sleep... I feel guilty if I don't spend more time on about.com. What am I going to do when I start running 80+ miles per week? I'll just do the best I can and hope for the best.
Early AM (before bedtime) Warm up, 10 minutes on stationary bike. Full body weight circuit training. Cool down, 10 minutes on the elliptical. I was the only person using the weights this morning at 2:15 a.m.
Later AM (after 7 hours of sleep.)
Recovery Run. 7 miles. Time, 1:07 Pace, 9.40 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 (75% of maximum heart rate). Treadmill speed set at 6.2 mph. Elevation changes: 2.1 - 1.7 grades. The new speed of 6.2 mph is working well, as soon as the elevation starts climbing to 3.0 grade I'll raise speed again as I want a Recovery Run not a Hill Workout!
I'm finding it difficult to spend time on the computer due to my 12 hour work shifts, running mileage increases and getting enough sleep... I feel guilty if I don't spend more time on about.com. What am I going to do when I start running 80+ miles per week? I'll just do the best I can and hope for the best.
Wednesday, July 25, 2007
Switzer, Marathon Woman
Daily Quote: "When I was twelve years old I wanted to be a cheerleader. Like many pre-pubescent girls I thought if I were a cheerleader I would be popular and boys would ask me out and I would end up dating the captain of the football team. When I told my dad of my aspiration he looked at me and said, 'You don't want to be a cheerleader. That's silly. Life is for participating not spectating. The cheerleaders lead cheers. You should play sports and have people cheer for you." --Katherine Switzer
Bought Katherine Switzer's new book, "Marathon Woman: Running the Race to Revolutionize Women's Sports," , Katherine ran the Boston Marathon in 1967 where she was attacked by one of the event’s directors who wanted to eject her from the all-male race. She fought off the director and finished the race. Should be an interesting read, especially since I'll be running the same course this coming April!
Today is a Tempo Run.
10 miles. Time, 1:26 minutes. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. Warm up: 2 mile @ 6.0 mph. Tempo: 6 miles at 7.8 mph (7:42 minute miles). Cool down: 2 mile @ 6.0 mph. Average heart rate: 159 bpm. Cardiac Drift, 179 bpm. The exact same workout as last week, but my heart rates are much lower, undoubtedly due to last week I ran "doubles" and didn't have much sleep either. My Double running days will now be on Recovery Days which will be less stressful on my body.
Next week should I increase my speed or mileage? Since I have a 10k race at the end of August, maybe I should do intervals at 10k speed? Decisions, decisions!
Bought Katherine Switzer's new book, "Marathon Woman: Running the Race to Revolutionize Women's Sports," , Katherine ran the Boston Marathon in 1967 where she was attacked by one of the event’s directors who wanted to eject her from the all-male race. She fought off the director and finished the race. Should be an interesting read, especially since I'll be running the same course this coming April!
Today is a Tempo Run.
10 miles. Time, 1:26 minutes. Overall pace, 8:36 minute miles. Life Fitness Treadmill set at 1% grade. Warm up: 2 mile @ 6.0 mph. Tempo: 6 miles at 7.8 mph (7:42 minute miles). Cool down: 2 mile @ 6.0 mph. Average heart rate: 159 bpm. Cardiac Drift, 179 bpm. The exact same workout as last week, but my heart rates are much lower, undoubtedly due to last week I ran "doubles" and didn't have much sleep either. My Double running days will now be on Recovery Days which will be less stressful on my body.
Next week should I increase my speed or mileage? Since I have a 10k race at the end of August, maybe I should do intervals at 10k speed? Decisions, decisions!
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