Daily Quote: "Dream barriers look very high until someone climbs them. Then they are not barriers anymore." --Lasse Viren, Four-Time Olympic Gold-Medal Winner.
This morning my front, upper legs are very sore and have decided to give my body "RICE" (RICE is an acronym for Rest, Ice, Compression, and Elevation), I'll be also taking ibruprofen every three hours. Undoubtedly my legs are still sore from yesterday's Long Run, which I attributed to the following three reasons:
(1) First Long Run Outside: My previous long runs this spring was on the treadmill that's relatively cushioned and flat. It's obvious my legs are not accustomed to the harder asphalt.
(2) Wind Gusts: The wind gusts were strong, 35 mph, which also contributed to my legs being sore as my feet were landing all over the place as I strive to stay upright.
(3) Speed: My speed for the long run is faster than I'm accustomed in marathon training, in fact, the 6.8 mph pace was my marathon racing speed two years ago!
My running shoes were not a factor as they only have 188 miles on them. Should make a side note that the "FIRST" Training Program (running only three quality runs per week) does make my running shoes last longer, normally I would need to purchase new shoes by now.
Rather than cross-train I'll just take a Rest Day so my legs can recover before tomorrow's vigorous interval session; IF I'm still sore tomorrow, I'll do a lighter cross-training session.
Thursday, January 31, 2008
Wednesday, January 30, 2008
Windy Long Run
Daily Quote: "The gun goes off and everything changes...the world changes...and nothing else really matters." -- Patti Sue Plumer, U.S. Olympian.
Decided this week my Long Run will be outside for a change, of course the day I run outside we get strong winds of 20-25 mph, with gusts up to 35 mph! Partly cloudy, with the temperature at the start being 37 degrees ending in 44 degrees.
Long Run. 18 miles, Time 2:44, Pace 9:09 minute miles. Out and back from home to Martin Luther King, which mostly traverses the "Las Vegas Marathon" route. Average heart rate: 149 bpm. Cardicac Drift: 170 bpm. Note: maximum heart rate is 190 bpm.
I set my Garmin "Forerunner 305" Virtual Training partner (nickname: "Garfield") for a 9:08 minute pace as scheduled in the book, "Runner's World, Run Less, Run Faster." The first half of my run went well as the wind was at my back and at the trunaround I was a comfortable four minutes ahead of Garfield. The last half was a struggle, I managed to stay ahead of Garfield until the 15th mile, then he gradually passed me, I fought back and the last three miles we traded the lead several times, but eventually he beat me by a measly one minute. Next week's 20 miler I'll teach Garfield a lesson!!
Decided this week my Long Run will be outside for a change, of course the day I run outside we get strong winds of 20-25 mph, with gusts up to 35 mph! Partly cloudy, with the temperature at the start being 37 degrees ending in 44 degrees.
Long Run. 18 miles, Time 2:44, Pace 9:09 minute miles. Out and back from home to Martin Luther King, which mostly traverses the "Las Vegas Marathon" route. Average heart rate: 149 bpm. Cardicac Drift: 170 bpm. Note: maximum heart rate is 190 bpm.
I set my Garmin "Forerunner 305" Virtual Training partner (nickname: "Garfield") for a 9:08 minute pace as scheduled in the book, "Runner's World, Run Less, Run Faster." The first half of my run went well as the wind was at my back and at the trunaround I was a comfortable four minutes ahead of Garfield. The last half was a struggle, I managed to stay ahead of Garfield until the 15th mile, then he gradually passed me, I fought back and the last three miles we traded the lead several times, but eventually he beat me by a measly one minute. Next week's 20 miler I'll teach Garfield a lesson!!
Tuesday, January 29, 2008
Ready-or-not-here-I-come!
Daily Quote: "Heartbreak Hill felt like a lovely summer day ... and then you get hit over the head with a hammer." --Will Ferrell, actor.
Last year I gave my supervisor my vacation time off request for the week of the Boston Marathon in April...yesterday my vacation request has been approved!!! We now have plane tickets (Jet Blue), our hotel (The Westin) and the time off! Boston, ready-or-not-here-I-come!
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. I really enjoyed the ten minutes of rowing, which can be quite vigorous, dreaming about owning my own Concept 2 rower someday.
Later Morning, after sleeping eight hours, 12:00 p.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down. Tough workout, but not so vigorous as to affect my Long Run tomorrow.
Last year I gave my supervisor my vacation time off request for the week of the Boston Marathon in April...yesterday my vacation request has been approved!!! We now have plane tickets (Jet Blue), our hotel (The Westin) and the time off! Boston, ready-or-not-here-I-come!
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. I really enjoyed the ten minutes of rowing, which can be quite vigorous, dreaming about owning my own Concept 2 rower someday.
Later Morning, after sleeping eight hours, 12:00 p.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down. Tough workout, but not so vigorous as to affect my Long Run tomorrow.
Monday, January 28, 2008
12 Weeks Until Boston
Daily Quote: "Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made." --Patti Sue Plumer, U.S. Olympian.
Contrary to the above quote, my decision for a Tempo Run rather than a Long Run hadn't been made until I awoke. My body was still a bit tired from a busy weekend for running long, but a fast tempo run might be my cup of tea.
Tempo Run. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute miles). Tempo: 3 miles @ 7.9 mph (7:36 minute miles). Cool-down: 1 mile @ 6.0 mph. Average heart rate: 160 bpm. Cardiac Drift: 183 bpm. (Note: my maximum heart rate is 190 bpm) My heart rate was a little high for a threshold run, and the last 1/2 mile was very tough with plenty negative thoughts of stopping peppering the run...I felt a sense of tremendous achievement once I finished, that I did a job well done. I wore my heavier stability shoes, "New Balance 845," and believe my heart rate would have been lower with my lighter racing shoes, "ASICS DS Gel Trainers."
12 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 21-27, 2008
Finished fourth week of Boston Marathon Training and ran a total of 32 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and happy to report that I've continued the workouts exactly as written! Last week I did my first 20 miler for the spring season and felt strong and confident.
I'm 176 pounds on a six foot frame and haven't gained nor lost any weight last week...I've hit a weight plateau where my body feels very comfortable at its current weight. I'm going to have to slash more calories...I tend to pig out on the weekends, therefore this coming weekend I'll be more disciplined with my diet.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps and shoulders rather than the usual machine workouts, I still use machines for the other muscle groupings. Next week I'll experiment using free weights for the chest press. I may need a trainer to show me how to properly lift free weights, especially for the chest press, which I'm a little intimidated.
I slept well last week with the exception of Saturday night when I stayed up to late playing on the computer and getting up early as to watch my first live Pro Bowling Tournament, managed five hours of sleep that night. Otherwise I've slept at least eight hours every night. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, weight circuits and stationary cycling.
Wednesday: Long Run, 20 miles.
Thursday: Cross-training, weight circuits and stationary cycling.
Friday: Intervals, 5x1000 meters, 6 miles.
Saturday: Rest Day.
Sunday: Cross-training, weight circuits and stationary cycling.
Total Mileage: 32 miles.
Contrary to the above quote, my decision for a Tempo Run rather than a Long Run hadn't been made until I awoke. My body was still a bit tired from a busy weekend for running long, but a fast tempo run might be my cup of tea.
Tempo Run. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute miles). Tempo: 3 miles @ 7.9 mph (7:36 minute miles). Cool-down: 1 mile @ 6.0 mph. Average heart rate: 160 bpm. Cardiac Drift: 183 bpm. (Note: my maximum heart rate is 190 bpm) My heart rate was a little high for a threshold run, and the last 1/2 mile was very tough with plenty negative thoughts of stopping peppering the run...I felt a sense of tremendous achievement once I finished, that I did a job well done. I wore my heavier stability shoes, "New Balance 845," and believe my heart rate would have been lower with my lighter racing shoes, "ASICS DS Gel Trainers."
12 WEEKS UNTIL BOSTON MARATHON REPORT, JANUARY 21-27, 2008
Finished fourth week of Boston Marathon Training and ran a total of 32 miles. I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book and happy to report that I've continued the workouts exactly as written! Last week I did my first 20 miler for the spring season and felt strong and confident.
I'm 176 pounds on a six foot frame and haven't gained nor lost any weight last week...I've hit a weight plateau where my body feels very comfortable at its current weight. I'm going to have to slash more calories...I tend to pig out on the weekends, therefore this coming weekend I'll be more disciplined with my diet.
I've completed three weight circuit training sessions last week. I'm now using free weights for biceps, triceps and shoulders rather than the usual machine workouts, I still use machines for the other muscle groupings. Next week I'll experiment using free weights for the chest press. I may need a trainer to show me how to properly lift free weights, especially for the chest press, which I'm a little intimidated.
I slept well last week with the exception of Saturday night when I stayed up to late playing on the computer and getting up early as to watch my first live Pro Bowling Tournament, managed five hours of sleep that night. Otherwise I've slept at least eight hours every night. My morning heart rates have remained low, 38-41 bpm.
A short recap of last week's training:
Monday: Tempo Run, 6 miles.
Tuesday: Cross-training, weight circuits and stationary cycling.
Wednesday: Long Run, 20 miles.
Thursday: Cross-training, weight circuits and stationary cycling.
Friday: Intervals, 5x1000 meters, 6 miles.
Saturday: Rest Day.
Sunday: Cross-training, weight circuits and stationary cycling.
Total Mileage: 32 miles.
Sunday, January 27, 2008
Busy Sunday
Busy Sunday!
Daily Quote: "Our society today has become so quick-fix oriented that nobody wants to work over a long period of time for one goal." --Terry Stanley, Winner of Two Presque Isle Marathons, 28 YEARS APART.
Yesterday was a Rest Day from training, we went to Glenn and Tanya's birthday party at the Sunset Bowling Lanes where we had a bowling birthday party. I had a high game of 199!!
We awoke early this morning, 6:00 a.m., as to pick up our PBA Tour Tournament of Champions tickets at the Red Rock Bowling Lanes will-call window. What a tournament roller coaster ride! The last match was something else, we watched the matchup of Chris Barnes and Michael Haugen Jr. where Chris had a huge lead, but when his ninth-frame spare attempt to pick up a sole 10-pin fell into the right channel -- perhaps six inches from its target -- Michael Haugen Jr. couldn't wait to step onto the approach. Barnes' gaffe helped Haugen, a right-hander, rally from a 52-pin deficit in the final four frames to beat Barnes, 215-214!!
We came home for a nap, and as my wife slept, I rushed for the gym.
12:00 p.m. 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weights primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I used barbells for my shoulders again today, and increased the weight by another five pounds!
Immediately after my weight circuit training I jumped into my cardio Cross-Training Workout #1, Mode #1. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. Today's cycling wasn't too strenuous and I should be strong for tomorrow's tempo run.
I was able to arrive home in time to take a quick 30 minute nap and then we left for the Gold Coast Bowling Lanes as to play our match in the Bishop Gorman League. We won three out of four!! Our teammate, Mary, has a new bowling ball and it hooks marvelously...she was the key to winning this match.
Quite the exhausting day! Next week we're planning on a more restful weekend.
Daily Quote: "Our society today has become so quick-fix oriented that nobody wants to work over a long period of time for one goal." --Terry Stanley, Winner of Two Presque Isle Marathons, 28 YEARS APART.
Yesterday was a Rest Day from training, we went to Glenn and Tanya's birthday party at the Sunset Bowling Lanes where we had a bowling birthday party. I had a high game of 199!!
We awoke early this morning, 6:00 a.m., as to pick up our PBA Tour Tournament of Champions tickets at the Red Rock Bowling Lanes will-call window. What a tournament roller coaster ride! The last match was something else, we watched the matchup of Chris Barnes and Michael Haugen Jr. where Chris had a huge lead, but when his ninth-frame spare attempt to pick up a sole 10-pin fell into the right channel -- perhaps six inches from its target -- Michael Haugen Jr. couldn't wait to step onto the approach. Barnes' gaffe helped Haugen, a right-hander, rally from a 52-pin deficit in the final four frames to beat Barnes, 215-214!!
We came home for a nap, and as my wife slept, I rushed for the gym.
12:00 p.m. 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. Lifted weights primarily on the circuit machines, with the exception of my biceps and triceps, which I worked with dumbbells. I used barbells for my shoulders again today, and increased the weight by another five pounds!
Immediately after my weight circuit training I jumped into my cardio Cross-Training Workout #1, Mode #1. Life Fitness Cycle. Total time was 45 minutes. 8 minutes easy spinning, 30 minutes moderate, 7 minutes easy; cadence about 95 to 100 rpm. The effort was moderate to hard effort level. Today's cycling wasn't too strenuous and I should be strong for tomorrow's tempo run.
I was able to arrive home in time to take a quick 30 minute nap and then we left for the Gold Coast Bowling Lanes as to play our match in the Bishop Gorman League. We won three out of four!! Our teammate, Mary, has a new bowling ball and it hooks marvelously...she was the key to winning this match.
Quite the exhausting day! Next week we're planning on a more restful weekend.
Friday, January 25, 2008
5 x 1000 meters
Daily Quote: "Our running shoes are really erasers. Every step erases a memory of a past failure. Every mile brings us closer to a clean slate." --John "The Penguin" Bingham, Runner's World Columnist
Today is intervals, which is my toughest form of workout:
9:45 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute miles). Intervals: 5 x 1000m @ 8.3 mph (7:14 minute miles). Jog intervals: 400m @ 6.0 mph. Cool-down: 1 mile @ 6.0 mph. Cardiac drift during the last interval was very high, 187 bpm! Note: my maximum heart rate is 190 bpm. During the fifth interval I was having problems with my running form, I was tensing up my arms and shoulders and could hear my feet slapping loudly on the treadmill's belt. I need to stay relaxed and loose in every repeat next week. I felt very tired and weak as I immediately left for work and am thankful today is FRIDAY!!
Today is intervals, which is my toughest form of workout:
9:45 a.m. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute miles). Intervals: 5 x 1000m @ 8.3 mph (7:14 minute miles). Jog intervals: 400m @ 6.0 mph. Cool-down: 1 mile @ 6.0 mph. Cardiac drift during the last interval was very high, 187 bpm! Note: my maximum heart rate is 190 bpm. During the fifth interval I was having problems with my running form, I was tensing up my arms and shoulders and could hear my feet slapping loudly on the treadmill's belt. I need to stay relaxed and loose in every repeat next week. I felt very tired and weak as I immediately left for work and am thankful today is FRIDAY!!
Thursday, January 24, 2008
PBA Tournament of Champions
Daily Quote: "Each one of us has a fire in our heart for something. It's our goal in life to find it and to keep it lit." --Mary Lou Retton, 1984 Olympic Gold-Medal Winner for Women's Gymnastics
My wife, Suzie, has surprised me and bought tickets to watch "PBA Tournament of Champions" at the Red Rock Bowling Lanes on Sunday, January 27th. This will be our first time watching a live bowling championship!! This event will also be televised LIVE on ESPN, 12:30 pm EST.
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. Increased weights on chest machine by five pounds.
Later Morning, after sleeping seven hours, 11:00 a.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down.
So far so good, I've stayed true to my workouts even though today I would have enjoyed playing "hooky" and study chess throughout the day before work.
My wife, Suzie, has surprised me and bought tickets to watch "PBA Tournament of Champions" at the Red Rock Bowling Lanes on Sunday, January 27th. This will be our first time watching a live bowling championship!! This event will also be televised LIVE on ESPN, 12:30 pm EST.
Early Morning, after work, 2:15 a.m. Warm-up: 10 minutes on rowing machine. Weight Circuit Training. Cool-down: 10 minutes on elliptical. Increased weights on chest machine by five pounds.
Later Morning, after sleeping seven hours, 11:00 a.m. Today's cross-training workout is called, "Cross-Training Workout #2, Mode 1," and trained exactly stated in the book, "Runner's World Run Less, Run Faster:"
Stationary cycling (45 Minutes)
Workout: 10 minutes easy spinning as a warm-up, alternate resistance between PE level of 4 (Level 4 is Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minutes with 4 minutes of fast spinning at a PE level of 1 (Level 1 is Easy. No increase in breathing rate; can go all day.) Repeat this six times. Finish with 5 minutes easy as a cool-down.
So far so good, I've stayed true to my workouts even though today I would have enjoyed playing "hooky" and study chess throughout the day before work.
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