Daily Quote: "The Furman FIRST training programs are the most detailed, well-organized, and scientific training programs for runners that I have ever seen." --Amby Burfoot, executive editor of "Runner's World" Magazine And Boston Marathon winner.
I now begin my Boston Marathon training, which is only 16 weeks from today!! My marathon goal is a modest 3:40 result as Boston is a challenging course and I'll be experimenting with a new system, FIRST, (acronym for Furman Institute of Running and Scientific Training) where I'm only running THREE quality runs a week (interval repeats, tempo run, and the Long Run.)
Today is the tempo run and the schedule calls for the following workout,
6 mile run:
2 miles easy,
2 miles @ short tempo pace,
2 miles easy
The purpose of short tempo pace is to improve endurance by raising lactate threshold. The intensity is comfortably hard; 15-45 seconds slower than 5k race pace. My last 5k race was 22:36 (Come Catch A Leprechaun 5k, March 17, 2007)with a pace of 7:16, therefore my short tempo pace shall be 7:36 minute miles. I'll be running a tempo run once every week.
9:00 a.m. Life Fitness Treadmill at a 1% grade. 2 miles at 6.3 mph. (9:31 minute miles) Tempo: 2 miles at 7.9 mph (7:36 minute miles.) 2 miles at 6.3 mph (9:31 minute miles.) Total Time: 53:34. Tough run! My heart rate reached 184 bpm (my maximum heart rate is 191 bpm) and the intensity didn't feel "comfortably hard"...just felt hard! I'm obviously out of shape and hope to remedy this situation as my marathon training continues.
Monday, December 31, 2007
Sunday, December 30, 2007
SUMMARY, WEEK 52
SUMMARY FOR WEEK OF DECEMBER 23-29, 2007
Last week finished my fourth and LAST week of marathon recovery!! Ran a total of 41 miles and now prepared to start training Monday for the 2008 Boston Marathon. I've decided that this spring I'll be training with the "FIRST Training Program," which I'll explain more in detail as my training progresses.
I've added two pounds on my six foot frame and now a whopping 176 pounds!!! I'm not too concerned as when I start marathon training next Monday the weight tends to melt off. I have to lose at least 15 pounds in 16 weeks, which is doable for me.
Accomplished three sessions of weight circuit training. I have returned the leg press machine last week as I no longer feel pain on the upper left hip. The next 16 weeks will be tough to maintain my weight training as I'll be incorporating the vigorous "FIRST Training Program," but will strive to continue lifting weights.
I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-41 bpm. I hope to maintain my good sleeping habits during the next 16 weeks; I have a tendency to sacrifice sleep as to squeeze in my marathon training, something I hope to avoid during this cycle.
A short recap of last week's training:
Monday: Cross-training, Weight Circuit Training.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Cross-training, Weight Circuit Training.
Friday: General Aerobic + Speed, 9 miles with 8x100 meter strides.
Saturday: Recovery Run, 6 miles. Cross-training, Weight Circuit Training.
Sunday: Medium Long Run, 12 miles.
Total weekly mileage: 41 miles.
Last week finished my fourth and LAST week of marathon recovery!! Ran a total of 41 miles and now prepared to start training Monday for the 2008 Boston Marathon. I've decided that this spring I'll be training with the "FIRST Training Program," which I'll explain more in detail as my training progresses.
I've added two pounds on my six foot frame and now a whopping 176 pounds!!! I'm not too concerned as when I start marathon training next Monday the weight tends to melt off. I have to lose at least 15 pounds in 16 weeks, which is doable for me.
Accomplished three sessions of weight circuit training. I have returned the leg press machine last week as I no longer feel pain on the upper left hip. The next 16 weeks will be tough to maintain my weight training as I'll be incorporating the vigorous "FIRST Training Program," but will strive to continue lifting weights.
I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-41 bpm. I hope to maintain my good sleeping habits during the next 16 weeks; I have a tendency to sacrifice sleep as to squeeze in my marathon training, something I hope to avoid during this cycle.
A short recap of last week's training:
Monday: Cross-training, Weight Circuit Training.
Tuesday: Recovery Run, 6 miles.
Wednesday: General Aerobic Run, 8 miles.
Thursday: Cross-training, Weight Circuit Training.
Friday: General Aerobic + Speed, 9 miles with 8x100 meter strides.
Saturday: Recovery Run, 6 miles. Cross-training, Weight Circuit Training.
Sunday: Medium Long Run, 12 miles.
Total weekly mileage: 41 miles.
Saturday, December 22, 2007
SUMMARY, WEEK 51
Daily Quote: "If a talented runner will do two hard interval sessions and a long run weekly, and fill in with slow running for a total of 100 miles, and if he will stick to the plan for two or three years he will 'get good.'" --Frank Shorter
I would like to continue my hard, high mileage training like Frank Shorter recommends in the above quote, but my next marathon training cycle might be different from last fall's high mileage training as I doubt I can have such mileage increases quickly and safely enough for the 2008 Boston Marathon.
Yesterday I purchased the book, "Run Less, Run Faster" by Pierce, Murr and Moss. The book is based on the FIRST (Furman Institue of Running and Scientific Training) that has emphasis on three quality runs and two aerobic cross-training workouts, what they call the "3PLUS2" program. The testimonials in the book is eye opening! Can I run less mileage and still achieve good results?
I'm hesitant to start the FIRST program as I'm such a believer in LSD and high mileage training that it's hard for me to believe that FIRST will work. Nevertheless, I'm seriously considering the FIRST program as to add a little adventure and spice to my next marathon training cycle without burning myself out from having to train high mileage for another marathon so close to my previous marathon. I'll have plenty of time to read "Run Less, Run Faster" as to ascertain whether to use the program in my next marathon training cycle. I can always return to high mileage training in the fall when preparing for 2008 Zappos Las Vegas Marathon.
SUMMARY FOR WEEK OF December 16-22, 2007
Last week finished my third week of marathon recovery and ran only 31 miles. My ankles are no longer in pain and have only a slight ache in my small upper, inner thigh! I'm confident I can safely add five more miles in next weeks mileage. Two more weeks before I start training for the "2008 Boston Marathon!!"
I've added another pound from last week and now I'm 174 pounds on a six foot frame. I need to stay focus on my diet for the next two weeks during the holiday season...after the next two weeks the weight will naturally come off because of marathon training.
Accomplished three sessions of weight circuit training! I skipped the leg press machine last week as I had developed pain on the upper hip. I may experiment next week with adding the leg press machine, but with lighter weights. It's nice not to have to squeeze in a weight training circuit program due to my low marathon recovery mileage!
I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-41 bpm. I've been sleeping so well at nights that I don't require a nap after my morning runs.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 9 miles.
Monday: Cross-training, Weight circuit training.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 5 miles.
Thursday: Cross-training, Weight circuit training.
Friday: General Aerobic + Speed, 7 miles with 8x100 meter strides.
Saturday: Recovery Run, 5 miles. Weight circuit training (No Leg Press Machine).
Total Weekly Miles: 31 miles.
I would like to continue my hard, high mileage training like Frank Shorter recommends in the above quote, but my next marathon training cycle might be different from last fall's high mileage training as I doubt I can have such mileage increases quickly and safely enough for the 2008 Boston Marathon.
Yesterday I purchased the book, "Run Less, Run Faster" by Pierce, Murr and Moss. The book is based on the FIRST (Furman Institue of Running and Scientific Training) that has emphasis on three quality runs and two aerobic cross-training workouts, what they call the "3PLUS2" program. The testimonials in the book is eye opening! Can I run less mileage and still achieve good results?
I'm hesitant to start the FIRST program as I'm such a believer in LSD and high mileage training that it's hard for me to believe that FIRST will work. Nevertheless, I'm seriously considering the FIRST program as to add a little adventure and spice to my next marathon training cycle without burning myself out from having to train high mileage for another marathon so close to my previous marathon. I'll have plenty of time to read "Run Less, Run Faster" as to ascertain whether to use the program in my next marathon training cycle. I can always return to high mileage training in the fall when preparing for 2008 Zappos Las Vegas Marathon.
SUMMARY FOR WEEK OF December 16-22, 2007
Last week finished my third week of marathon recovery and ran only 31 miles. My ankles are no longer in pain and have only a slight ache in my small upper, inner thigh! I'm confident I can safely add five more miles in next weeks mileage. Two more weeks before I start training for the "2008 Boston Marathon!!"
I've added another pound from last week and now I'm 174 pounds on a six foot frame. I need to stay focus on my diet for the next two weeks during the holiday season...after the next two weeks the weight will naturally come off because of marathon training.
Accomplished three sessions of weight circuit training! I skipped the leg press machine last week as I had developed pain on the upper hip. I may experiment next week with adding the leg press machine, but with lighter weights. It's nice not to have to squeeze in a weight training circuit program due to my low marathon recovery mileage!
I was able to sleep well last week with 7-8 hours of sound, REM sleep daily! My morning resting heart rates are low, 38-41 bpm. I've been sleeping so well at nights that I don't require a nap after my morning runs.
A short recap of last week's mileage:
Sunday: General Aerobic Run, 9 miles.
Monday: Cross-training, Weight circuit training.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 5 miles.
Thursday: Cross-training, Weight circuit training.
Friday: General Aerobic + Speed, 7 miles with 8x100 meter strides.
Saturday: Recovery Run, 5 miles. Weight circuit training (No Leg Press Machine).
Total Weekly Miles: 31 miles.
Thursday, December 20, 2007
My Marathon History
I've ran a total of seven marathons in the last six years and all of them were in Las Vegas! The upcoming 2008 Boston Marathon will be my first marathon outside the State of Nevada. Start drum roll:
February 3, 2002. Las Vegas International Marathon. 4:40:30 Pace: 10:42 minute miles. My first marathon! Point to point course, Starting in Jean, Nevada, and ending in Las Vegas at Sunset Park. Cold, 35 degrees at start, 25 mph headwind, 55 degrees at finish.
February 2, 2003. Las Vegas International Marathon. 4:38:05 Pace: 10:37 minute miles. Same point to point course. Cold, 38 degrees at start with horrible winds, a headwind of 50 mph! 51 degrees at the finish line.
January 25, 2004. Las Vegas International Marathon. 4:21:26 Pace: 9:59 minute miles. Same point to point course. 40 degrees at start, but same old Vegas story with 35 mph headwinds! 55 degrees at finish.
January 30, 2005. Las Vegas International Marathon. 4:06:22 Pace: 9:24 minute miles. This will be the last year the marathon will be a point to point course, unbeknown to me. Cold, 41 degrees at start with 20-25 mph gusts, 55 degrees at finish.
December 4, 2005. New Las Vegas Marathon. 4:09:41 Pace: 9:31 minute miles. Devine Racing purchases marathon and changes the date of the marathon to December, hence I've ran the Las Vegas Marathon twice this year! Devine Racing also creates a new loop course that runs up the famous Strip, through the Fremont Street Experience, and winds around West Las Vegas. Cold, 33 degrees at start with winds of 10-15 mph, gusts 20+mph. 44 degrees at finish.
December 10, 2006. New Las Vegas Marathon. 3:45:27 Pace: 8:37 minute miles. Same loop course as last year. My first "Boston Qualifier!" 52 degrees at the start, but with 31 mph winds. 61 degrees at the finish line.
December 2, 2007. Zappos.com Las Vegas Marathon. 3:44:58 Pace: 8:34 minute miles. My second "Boston Qualifier" and shows last year's result wasn't a fluke! Loop course, but because of construction doesn't run through the Fremont Street Experience, nevertheless, still runs north on the famous Strip. Marathon name change due to new sponsor. Perfect temperatures, 39 degrees at start with calm winds and 62 degrees at the finish line. This marathon result is my personal best.
Sunday, December 16, 2007
2007 a Good Year for Personal Records
Daily Quote: "It is the greatest of all mistakes to do nothing because you can only do a little. Do what you can." --Sydney Smith
Updated my blog's "About Me" section that now has my new PR's (Personal Records), notice I've set personal records in ALL major race distances this year!! Now I have new goals of beating all these records in 2008. It's getting more difficult to set personal records, in the past I would beat my PR's by minutes, now it's only beaten by seconds.
5K: 22:32 February 2007. Third Annual President's Day
10k: 46:46 November 2007. 27th Annual Turkey Trot
Half Marathon: 1:49:27 April 2007. Salt Lake City Half Marathon
Marathon: 3:44:58 (BQ) December 2007. New Las Vegas Marathon.
I still have two more weeks of marathon recovery, than I'll start marathon training again in earnest. My current long term plan would be to strive to set a 5k personal record sometime in February, and in April set a marathon personal record at the Boston Marathon, which is on a difficult course. 2008 is going to be a fun and challenging year!!
Updated my blog's "About Me" section that now has my new PR's (Personal Records), notice I've set personal records in ALL major race distances this year!! Now I have new goals of beating all these records in 2008. It's getting more difficult to set personal records, in the past I would beat my PR's by minutes, now it's only beaten by seconds.
5K: 22:32 February 2007. Third Annual President's Day
10k: 46:46 November 2007. 27th Annual Turkey Trot
Half Marathon: 1:49:27 April 2007. Salt Lake City Half Marathon
Marathon: 3:44:58 (BQ) December 2007. New Las Vegas Marathon.
I still have two more weeks of marathon recovery, than I'll start marathon training again in earnest. My current long term plan would be to strive to set a 5k personal record sometime in February, and in April set a marathon personal record at the Boston Marathon, which is on a difficult course. 2008 is going to be a fun and challenging year!!
Saturday, December 15, 2007
SUMMARY, WEEK 50
Daily Quote: "Few of us know what we are capable of doing… we have never pushed ourselves hard enough to find out." - Alfred A. Montapert
SUMMARY FOR WEEK OF DECEMBER 9-15, 2007
Last week finished my second week of marathon recovery and ran only 22 miles. My ankles are recovering very well and are no longer in pain, but I did have a small upper, inner thigh pain during Thursday's weight circuit training on the leg press machine. The thigh pain doesn't affect my running, only when I'm lifting heavy luggage is when I feel the pain.
I'm still 173 pounds on a six foot frame; it's going to be difficult to maintain my weight during the holiday season, not alone trying to lose a couple of pounds. I'll be keeping a close eye on my calorie intake on a daily basis.
Accomplished three sessions of weight circuit training and have been increasing weights on all machines, with my undoubtedly overdoing the leg press machine. Next week will continue lifting weights, but will skip the leg press machine until pain is gone.
I haven't been idle with all the extra time I have currently as I've been increasing my bowling practices and have been playing chess online on a daily basis.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Crosstraining, Weight Circuit Training.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Crosstraining, Weight Circuit Training.
Friday: Recovery Run, 5 miles.
Saturday: Crosstraining, Weight Circuit Training...no leg press machine.
Total Weekly Miles: 22 miles.
SUMMARY FOR WEEK OF DECEMBER 9-15, 2007
Last week finished my second week of marathon recovery and ran only 22 miles. My ankles are recovering very well and are no longer in pain, but I did have a small upper, inner thigh pain during Thursday's weight circuit training on the leg press machine. The thigh pain doesn't affect my running, only when I'm lifting heavy luggage is when I feel the pain.
I'm still 173 pounds on a six foot frame; it's going to be difficult to maintain my weight during the holiday season, not alone trying to lose a couple of pounds. I'll be keeping a close eye on my calorie intake on a daily basis.
Accomplished three sessions of weight circuit training and have been increasing weights on all machines, with my undoubtedly overdoing the leg press machine. Next week will continue lifting weights, but will skip the leg press machine until pain is gone.
I haven't been idle with all the extra time I have currently as I've been increasing my bowling practices and have been playing chess online on a daily basis.
A short recap of last week's mileage:
Sunday: Recovery Run, 6 miles.
Monday: Crosstraining, Weight Circuit Training.
Tuesday: Recovery Run, 5 miles.
Wednesday: Recovery Run, 6 miles.
Thursday: Crosstraining, Weight Circuit Training.
Friday: Recovery Run, 5 miles.
Saturday: Crosstraining, Weight Circuit Training...no leg press machine.
Total Weekly Miles: 22 miles.
Saturday, December 8, 2007
SUMMARY, WEEK 49
Daily Quote: “For me, running is a lifestyle and an art. I’m far more interested in the magic of it than the mechanics.”
§ Lorraine Moller, Olympic Marathoner
SUMMARY FOR WEEK OF DECEMBER 2-8, 2007
Not much to write since I'm now in my first recovery week and won't be posting in my blog every day as I did during my marathon training.
Ran the 2007 New Las Vegas Marathon and accomplished a personal record of 3:44:58! Last week ran a total of 35.2 miles, which INCLUDES the marathon mileage. My ankles are still sore and will ease my mileage increases very slowly the next three weeks.
I'm now 173 pounds on a six foot frame and must focus on eating a well balanced diet and strive to keep my calorie intake under control.
I've been sleeping very well, nice not to have to put in the mileage and just get plenty of rest! My morning heart rates are mute since I'm not putting in any heavy training.
I accomplished three sessions of upper body weight circuit sessions and hope that this routine will keep me sane until I return to higher mileage.
A short recap of last week's mileage:
Sunday: Marathon! 26.2 miles.
Monday: Rest Day.
Tuesday: Crosstraining, upper body circuit weight training.
Wednesday: Recovery Run, 4 miles.
Thursday: Crosstraining, upper body circuit weight training.
Friday: Recovery Run, 5 miles.
Saturday: Crosstraining, upper body circuit weight training.
Total weekly mileage: 35.2 miles.
§ Lorraine Moller, Olympic Marathoner
SUMMARY FOR WEEK OF DECEMBER 2-8, 2007
Not much to write since I'm now in my first recovery week and won't be posting in my blog every day as I did during my marathon training.
Ran the 2007 New Las Vegas Marathon and accomplished a personal record of 3:44:58! Last week ran a total of 35.2 miles, which INCLUDES the marathon mileage. My ankles are still sore and will ease my mileage increases very slowly the next three weeks.
I'm now 173 pounds on a six foot frame and must focus on eating a well balanced diet and strive to keep my calorie intake under control.
I've been sleeping very well, nice not to have to put in the mileage and just get plenty of rest! My morning heart rates are mute since I'm not putting in any heavy training.
I accomplished three sessions of upper body weight circuit sessions and hope that this routine will keep me sane until I return to higher mileage.
A short recap of last week's mileage:
Sunday: Marathon! 26.2 miles.
Monday: Rest Day.
Tuesday: Crosstraining, upper body circuit weight training.
Wednesday: Recovery Run, 4 miles.
Thursday: Crosstraining, upper body circuit weight training.
Friday: Recovery Run, 5 miles.
Saturday: Crosstraining, upper body circuit weight training.
Total weekly mileage: 35.2 miles.
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