Daily Quote: "Spread your calories on a variety of wholesome foods at each meal; target at least three kinds of fool per meal." --from the excellent book, "Nancy Clark's Food Guide for Marathoners."
Today's workout as scheduled in "Runner's World, Run Less, Run Faster" is a long run of 13 miles at 8:23 minute per mile pace...quite fast for a long run, but it's only 13 miles too. I've set my Garmin virtual partner for the time and distance and was eager to go!
9:00 a.m. Out-and-back on Alta Road, which is a slight steady climb uphill, and an easy glide downhill. Sunny 60-65 degrees, winds SW at 8 mph. I was able to stay ahead of "Garfield" (nickname for virtual training partner) for about 10 miles when he eased past me. 11-12 miles we traded positions several times, the last mile he was able to keep ahead until the finish. I feel very slow. Maybe I'm not fully recovered from last Saturday's 5k race, although in that race I didn't give 100%? Could I actually be over trained with such low running mileage with vigorous cross-training? Thankfully, my taper begins today, and if I am over trained I should be able to recover in the next three weeks.
THREE WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 24-30, 2008
Finished 13th week of marathon training and ran only 36 miles as I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, which included two vigorous cross-training days. Today begins my first day of tapering...where did the time go???
I managed to gain one pound and I'm now 171 pounds on a six foot frame. I need to stay focus on my diet as reduced training during my taper could mean additional pounds if I'm not careful.
I only did two sessions of weight circuit training as I reduce my work load for my upcoming taper. I should manage another two sessions of weights next week.
Friday night I was only able to sleep for four hours as I had to work until 2:00 a.m. and awake for the race's start at 7:45 a.m. The rest of the week I slept well, approximately 7-8 hours of sound sleep a night. My morning heart rates have remained normal, even the following day after my race, around 38-42 bpm.
A short recap of last week's training:
Monday: Long Run, 20 miles.
Tuesday: Recovery Run, 6 miles.
Wednesday: Intervals, 7 miles.
Thursday: Crosstrainig, weight circuit training and stationary cycle.
Friday: Rest Day. Tapering for 5k race.
Saturday 5k RACE DAY
Sunday: Crosstraining, weight circuit training and stationary cycle.
Total weekly running miles: 36 miles.
Monday, March 31, 2008
Sunday, March 30, 2008
Beating the "Ringers!"
Daily Quote: "Eat appropriately sized meals on a regular schedule so that you won't get too hungry. Notice how your lunches and dinner deteriorate when you eat too little breakfast" --from the excellent book, "Nancy Clark's Food Guide for Marathoners."
Tonight our bowling team, "The One Wonders" clobbered the team called "The Ringers" all four games!! The Ringers are ranked the #1 team in our "Bishop Gorman Bowling League" and are fierce competitors as well as poor sports! They treated us very badly during our last match and we wanted revenge badly. Our team as a whole played extremely well and beat them convincingly every game...AND we were very good sports as well. This victory is so sweet!
Earlier today:
10:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 30 minutes.
I quickly followed the weight circuit training with the Cross-Training Workout #1, Mode 3, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07.
Life Fitness Cycle: Total time 45 minutes. WORKOUT: 5 minutes easy as a warm-up; increased cadence to 100+ rpm and maintain that cadence for 30 minutes (because of the faster cadence, the effort level will be 3 on the perceived effort scale) Note: Effort Level 3 is Moderate to Hard with a noticeable increase in breathing. Followed by 10 minutes of easy running after as a cool-down.
I'm not sore at all from yesterday's 5k race and actually feel some guilt...geez, shouldn't I be hurting at least a little? I realize I didn't leave everything at the finishing line, but also that my major goal is the Boston Marathon and must strive to be as healthy and fit for that struggle.
Tonight our bowling team, "The One Wonders" clobbered the team called "The Ringers" all four games!! The Ringers are ranked the #1 team in our "Bishop Gorman Bowling League" and are fierce competitors as well as poor sports! They treated us very badly during our last match and we wanted revenge badly. Our team as a whole played extremely well and beat them convincingly every game...AND we were very good sports as well. This victory is so sweet!
Earlier today:
10:00 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 30 minutes.
I quickly followed the weight circuit training with the Cross-Training Workout #1, Mode 3, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07.
Life Fitness Cycle: Total time 45 minutes. WORKOUT: 5 minutes easy as a warm-up; increased cadence to 100+ rpm and maintain that cadence for 30 minutes (because of the faster cadence, the effort level will be 3 on the perceived effort scale) Note: Effort Level 3 is Moderate to Hard with a noticeable increase in breathing. Followed by 10 minutes of easy running after as a cool-down.
I'm not sore at all from yesterday's 5k race and actually feel some guilt...geez, shouldn't I be hurting at least a little? I realize I didn't leave everything at the finishing line, but also that my major goal is the Boston Marathon and must strive to be as healthy and fit for that struggle.
Saturday, March 29, 2008
Run Away With Cirque Du Soleil 5K
Today is my first race of 2008, "Seventh Annual Run Away With Cirque Du Soleil 5k!" My last 5k race was March 17, 2007, "Come Catch a Leprechaun 5k," which was over a year ago!! During that last race my finishing time was 22:36 with a pace of 7:16 minute miles. I've been doing intervals for marathon training and hope it has helped with maintaining my speed.
The weather is perfect for racing!! Clear, 57 degrees with winds of 7mph from the southwest, hence the weather isn't going to be a factor today. This is the first race ever at the Springs Preserve and don't know what to expect with the terrain or tangents, I'll just have to play it by ear. I'm wearing my lightweight training shoes that I use for racing, the "ASICS GEL-DS Trainers #12," but worry they'll be insufficient if the course is dirt, gravel, or cross-country.
I arrived home from work at 2:15 a.m. and went immediately to bed as the race starts at 7:45 a.m. I awoke at 7:00 a.m., ate a small breakfast of Raisin Bran and sliced bananas with skim milk. Arrived at the race ten minutes before the start...already hundreds of racers were all bunched at the starting line. This is the largest 5k race I've ever ran, usually about 200-300 runners would run a local 5k race, but today 720 runners are running this course. I was able to squeeze myself to about 2/3 down from the start, thankfully the race has chip mats and won't affect my placing.
Mayor Oscar Goodman started the race with a shotgun blast. I quickly realized as we all strive to reach the starting line that I wouldn't be accomplishing any personal records in this race, rather than suffer zig-zagging all the walkers and slow joggers I'll run this race as a tempo run. Even as a tempo run this race is ridiculous as the course has many curves, angles, sharp tangents, steady climbs, and a cut-back only within 1/2 mile from the start. The course wasn't sufficient for the number of runners present as sometimes I was in lock-step with others who were trapped in the crowd. The course narrows to three abreast and then widens to a whole road causing me to jog at certain points followed by a wild sprint. My splits and heart rates from my Garmin are as follows:
Mile 1: Time, 7:53. Heart Rate 169 bpm. (Maximum heart rate is 190 bpm)
Mile 2: Time, 7:24. Heart Rate 177 bpm.
Mile 3: Time, 8:03. Heart Rate 178 bpm.
Finishing time 24:03.
My Garmin had reached 3.11 miles before I actually finished the course, undoubtedly I didn't cut many of the tangents sharp enough and ran farther, and/or the course wasn't measured correctly...I believe I ran farther due to missing the tangents as the crowd was too tight. Anyways, the final times was as follows:
Gun Time: 26:00
Chip Time: 24:50
Garmin Time: 24:03
During the race I had forgotten that my fellow age groupers could also be suffering from the crowds and was surprised I won Third Place in my age group, which consisted of 11 racers.
The following cross table is interesting as note the gun start and chip start of the winner in my age group:
MALE AGE GROUP: 55 - 59
Place Gun_tm Chip_tm Pace Name Age City, State
===== ======= ======= ===== ================== === ================
1 21:05 21:04 6:47 MARCO CHAVARRIA 55 LAS VEGAS NV
2 23:43 23:32 7:35 DON BIGGER 55 LAS VEGAS NV
3 26:00 24:50 8:00 BRUCE ROBISON 56 LAS VEGAS NV
4 25:33 25:17 8:09 LOU AVENA 56 LAS VEGAS NV
5 27:33 27:14 8:46 CHARLES BILBERRY 56 LAS VEGAS NV
6 28:54 28:47 9:16 GARY EISNOR 57 LAS VEGAS NV
7 29:40 29:27 9:29 KEITH POEHL 58 WACO TX
8 34:21 34:20 11:03 MICHAEL BUCKLEY 57 LAS VEGAS NV
9 38:06 37:36 12:06 JAMES CULLEN 58 LAS VEGAS NV
10 48:42 48:41 15:40 WILLIAM BOW 57 HOLLIDAYSBURG PA
11 1:06:26 1:06:00 21:15 CARLOS RAMIREZ 55 LAS VEGAS NV
I should mention that in previous races when things didn't go well or as planned I would suffer depression and beat myself up, this race was different, I appraised the situation, changed my goal to a tempo run, and actually had fun.
The weather is perfect for racing!! Clear, 57 degrees with winds of 7mph from the southwest, hence the weather isn't going to be a factor today. This is the first race ever at the Springs Preserve and don't know what to expect with the terrain or tangents, I'll just have to play it by ear. I'm wearing my lightweight training shoes that I use for racing, the "ASICS GEL-DS Trainers #12," but worry they'll be insufficient if the course is dirt, gravel, or cross-country.
I arrived home from work at 2:15 a.m. and went immediately to bed as the race starts at 7:45 a.m. I awoke at 7:00 a.m., ate a small breakfast of Raisin Bran and sliced bananas with skim milk. Arrived at the race ten minutes before the start...already hundreds of racers were all bunched at the starting line. This is the largest 5k race I've ever ran, usually about 200-300 runners would run a local 5k race, but today 720 runners are running this course. I was able to squeeze myself to about 2/3 down from the start, thankfully the race has chip mats and won't affect my placing.
Mayor Oscar Goodman started the race with a shotgun blast. I quickly realized as we all strive to reach the starting line that I wouldn't be accomplishing any personal records in this race, rather than suffer zig-zagging all the walkers and slow joggers I'll run this race as a tempo run. Even as a tempo run this race is ridiculous as the course has many curves, angles, sharp tangents, steady climbs, and a cut-back only within 1/2 mile from the start. The course wasn't sufficient for the number of runners present as sometimes I was in lock-step with others who were trapped in the crowd. The course narrows to three abreast and then widens to a whole road causing me to jog at certain points followed by a wild sprint. My splits and heart rates from my Garmin are as follows:
Mile 1: Time, 7:53. Heart Rate 169 bpm. (Maximum heart rate is 190 bpm)
Mile 2: Time, 7:24. Heart Rate 177 bpm.
Mile 3: Time, 8:03. Heart Rate 178 bpm.
Finishing time 24:03.
My Garmin had reached 3.11 miles before I actually finished the course, undoubtedly I didn't cut many of the tangents sharp enough and ran farther, and/or the course wasn't measured correctly...I believe I ran farther due to missing the tangents as the crowd was too tight. Anyways, the final times was as follows:
Gun Time: 26:00
Chip Time: 24:50
Garmin Time: 24:03
During the race I had forgotten that my fellow age groupers could also be suffering from the crowds and was surprised I won Third Place in my age group, which consisted of 11 racers.
The following cross table is interesting as note the gun start and chip start of the winner in my age group:
MALE AGE GROUP: 55 - 59
Place Gun_tm Chip_tm Pace Name Age City, State
===== ======= ======= ===== ================== === ================
1 21:05 21:04 6:47 MARCO CHAVARRIA 55 LAS VEGAS NV
2 23:43 23:32 7:35 DON BIGGER 55 LAS VEGAS NV
3 26:00 24:50 8:00 BRUCE ROBISON 56 LAS VEGAS NV
4 25:33 25:17 8:09 LOU AVENA 56 LAS VEGAS NV
5 27:33 27:14 8:46 CHARLES BILBERRY 56 LAS VEGAS NV
6 28:54 28:47 9:16 GARY EISNOR 57 LAS VEGAS NV
7 29:40 29:27 9:29 KEITH POEHL 58 WACO TX
8 34:21 34:20 11:03 MICHAEL BUCKLEY 57 LAS VEGAS NV
9 38:06 37:36 12:06 JAMES CULLEN 58 LAS VEGAS NV
10 48:42 48:41 15:40 WILLIAM BOW 57 HOLLIDAYSBURG PA
11 1:06:26 1:06:00 21:15 CARLOS RAMIREZ 55 LAS VEGAS NV
I should mention that in previous races when things didn't go well or as planned I would suffer depression and beat myself up, this race was different, I appraised the situation, changed my goal to a tempo run, and actually had fun.
Tuesday, March 25, 2008
New Running Shoes!
Daily Quote: "Breakfast is not my favorite meal of the day, but I soon learned it was essential to my overall endurance. My training sessions and times were markedly worse when I skipped breakfast. A bagel or cereal in the morning works wonders for me!" --Shelley Smith, CO (from the book, "Nancy Clark's Food Guide for Marathoners")
This morning I went shopping at DSW Shoes and bought new running shoes, Brook's Adrenaline's #6 for only $59.95, a $30 savings!! I had worn this model last year with good results and look forward to running in them again.
Today is a six mile recovery run as to break-in the new shoes. 11:35 p.m., partly cloudy, 72 degree with no winds. Out and back on Torrey Pines, heart rate within my 65-70% MHR Zone. I'm still sore from yesterday's Long Run, and blister on foot arch is annoying even with a bandage patch. The new shoes were perfect!
My motion control shoes, New Balance 845, has accumulated 422 miles and today will be retiring them from running, but will still wear them as walking/work shoes.
This morning I went shopping at DSW Shoes and bought new running shoes, Brook's Adrenaline's #6 for only $59.95, a $30 savings!! I had worn this model last year with good results and look forward to running in them again.
Today is a six mile recovery run as to break-in the new shoes. 11:35 p.m., partly cloudy, 72 degree with no winds. Out and back on Torrey Pines, heart rate within my 65-70% MHR Zone. I'm still sore from yesterday's Long Run, and blister on foot arch is annoying even with a bandage patch. The new shoes were perfect!
My motion control shoes, New Balance 845, has accumulated 422 miles and today will be retiring them from running, but will still wear them as walking/work shoes.
Monday, March 24, 2008
4 Weeks Until Boston
Daily Quote: "During training, we encourage our marathoners to start eating breakfast---even if they aren't breakfast people--to help prevent 'bonk.' When someone bonks, we quiz them about what they ate that day. Inevitably, they have skipped breakfast. They learn never to do that again!" --Matt Keil, San Jose, CA (from the book, "Nancy Clark's Food Guide for Marathoners.")
Today is the last 20-miler for this training period!! My training schedule in "Runner's World, Run Less, Run Faster" has me running the 20-miler at a fast pace, 8:38 minute per mile!! This is going to be a challenge as my last Half Marathon, "Salt Lake City Half-Marathon," was at a 8:21 minute per mile pace. My last marathon, the "2007 Zappos Las Vegas Marathon," was at a 8:34 minute pace...hence I'll be running very close to marathon's race pace today!
Set my Garmin Forerunner 305 virtual training partner, "Garfield" for distance and pace. It's going to be tough to beat him today!
Started run early, 7:00 a.m., as the temperature in Vegas will reach the low 80's today. The temperature at the start was 50 degrees and ended the run at 67 degrees, with the wind ENE at 5 mph. Today's course will be an out-and-back from home to Red Rock Canyon.
I managed to stay in front of Garfield for the first 15 miles, but he eased past me as I climbed the overpass at HWY 95. The next two miles I struggled to catch up to him and eventually passed him at mile 18 and somehow stayed in front the rest of way home. My average heart rate was 154 bpm and cardiac drift was 161 bpm. My body feels like it just finished a race, legs are hammered and sore, large blister on left foot's arch, and totally exhausted.
FOUR WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 17-23, 2008
Finished 12th week of marathon training and ran only 33 miles as I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, but rather than just doing two cross-training sessions per week I did three cross-training days last week as to promote additional weight loss.
I lost two pounds!! I'm now 170 pounds on a six foot frame. My race weight for the "2007 Zappos Las Vegas Marathon" was 172 pounds and I'm thrilled that I should be lighter and perhaps faster for Boston! I would like to eventually reach 165 pounds, but that goal may not be accomplished in time for Boston.
I had no problems completing three sessions of weight circuit training last week as Vegas didn't have any major conventions. The last two weeks of tapering I'm considering of temporarily ceasing weights until after the race as to fully recuperate.
I've been sleeping very well last week, averaging 7-8 hours of sound sleep, and my morning heart rates have returned to normal, approximately 39-42 bpm.
A short recap of last week's training:
Monday: Long Run, 15 miles.
Tuesday: Cross-training, weight circuit training and stationary cycle.
Wednesday: Tempo Run, 11 miles.
Thursday: Cross-training, weight circuit training and stationary cycle.
Friday: Intervals, 7 miles.
Saturday: Cross-training, weight circuit training and stationary cycle.
Sunday: EASTER. Rest Day.
Total running miles: 33 miles.
Today is the last 20-miler for this training period!! My training schedule in "Runner's World, Run Less, Run Faster" has me running the 20-miler at a fast pace, 8:38 minute per mile!! This is going to be a challenge as my last Half Marathon, "Salt Lake City Half-Marathon," was at a 8:21 minute per mile pace. My last marathon, the "2007 Zappos Las Vegas Marathon," was at a 8:34 minute pace...hence I'll be running very close to marathon's race pace today!
Set my Garmin Forerunner 305 virtual training partner, "Garfield" for distance and pace. It's going to be tough to beat him today!
Started run early, 7:00 a.m., as the temperature in Vegas will reach the low 80's today. The temperature at the start was 50 degrees and ended the run at 67 degrees, with the wind ENE at 5 mph. Today's course will be an out-and-back from home to Red Rock Canyon.
I managed to stay in front of Garfield for the first 15 miles, but he eased past me as I climbed the overpass at HWY 95. The next two miles I struggled to catch up to him and eventually passed him at mile 18 and somehow stayed in front the rest of way home. My average heart rate was 154 bpm and cardiac drift was 161 bpm. My body feels like it just finished a race, legs are hammered and sore, large blister on left foot's arch, and totally exhausted.
FOUR WEEKS UNTIL BOSTON MARATHON REPORT: MARCH 17-23, 2008
Finished 12th week of marathon training and ran only 33 miles as I'm still following the guidelines of "FIRST Training Program" as explained in "Runner's World, Run Less, Run Faster" book, but rather than just doing two cross-training sessions per week I did three cross-training days last week as to promote additional weight loss.
I lost two pounds!! I'm now 170 pounds on a six foot frame. My race weight for the "2007 Zappos Las Vegas Marathon" was 172 pounds and I'm thrilled that I should be lighter and perhaps faster for Boston! I would like to eventually reach 165 pounds, but that goal may not be accomplished in time for Boston.
I had no problems completing three sessions of weight circuit training last week as Vegas didn't have any major conventions. The last two weeks of tapering I'm considering of temporarily ceasing weights until after the race as to fully recuperate.
I've been sleeping very well last week, averaging 7-8 hours of sound sleep, and my morning heart rates have returned to normal, approximately 39-42 bpm.
A short recap of last week's training:
Monday: Long Run, 15 miles.
Tuesday: Cross-training, weight circuit training and stationary cycle.
Wednesday: Tempo Run, 11 miles.
Thursday: Cross-training, weight circuit training and stationary cycle.
Friday: Intervals, 7 miles.
Saturday: Cross-training, weight circuit training and stationary cycle.
Sunday: EASTER. Rest Day.
Total running miles: 33 miles.
Saturday, March 22, 2008
Easter Weekend
Daily Quote: "Restricting calories, increasing your strength, and getting quality sleep are three of nature's best antiaging medicines." --Dr. Roizen & Dr. Oz, from the book, "You, Staying Young: the Owner's Manual for Extending Your Warranty."
Today is a busy day as I strive to cram all my exercises and activities into one day as tomorrow we'll be celebrating Easter with the Ely family.
9:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. My weight training is coming along well, next week I'll increase both biceps and triceps weights by five pounds.
I quickly followed weight circuit training with the Cross-Training Workout #1, Mode 3, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07.
Life Fitness Cycle: Total time 45 minutes. WORKOUT: 5 minutes easy as a warm-up; increased cadence to 100+ rpm and maintain that cadence for 30 minutes (because of the faster cadence, the effort level will be 3 on the perceived effort scale) Note: Effort Level 3 is Moderate to Hard with a noticeable increase in breathing. Followed by 10 minutes of easy running after as a cool-down. The gym was packed today with faces I've never seen before, maybe newbies preparing for Easter feasting?
Later in the afternoon, Suzie and I went bowling practice at the Gold Coast Bowling Lanes. We both did very well, and bowled above our averages. My current bowling average is 163 pins and after the 2008 Boston Marathon I plan to place more emphasis on being a better bowler...I would like to see my average increased to 180+ pins before 2009.
I hope to stay disciplined tomorrow during Easter Dinner and plan to eat healthier portions with plenty of veggies.
Today is a busy day as I strive to cram all my exercises and activities into one day as tomorrow we'll be celebrating Easter with the Ely family.
9:30 a.m. Warm-up, 10 minutes on the elliptical machine. Weight circuit training, 25 minutes. My weight training is coming along well, next week I'll increase both biceps and triceps weights by five pounds.
I quickly followed weight circuit training with the Cross-Training Workout #1, Mode 3, as written in the book, "Runner's World, Run Less, Run Faster," pg 106-07.
Life Fitness Cycle: Total time 45 minutes. WORKOUT: 5 minutes easy as a warm-up; increased cadence to 100+ rpm and maintain that cadence for 30 minutes (because of the faster cadence, the effort level will be 3 on the perceived effort scale) Note: Effort Level 3 is Moderate to Hard with a noticeable increase in breathing. Followed by 10 minutes of easy running after as a cool-down. The gym was packed today with faces I've never seen before, maybe newbies preparing for Easter feasting?
Later in the afternoon, Suzie and I went bowling practice at the Gold Coast Bowling Lanes. We both did very well, and bowled above our averages. My current bowling average is 163 pins and after the 2008 Boston Marathon I plan to place more emphasis on being a better bowler...I would like to see my average increased to 180+ pins before 2009.
I hope to stay disciplined tomorrow during Easter Dinner and plan to eat healthier portions with plenty of veggies.
Friday, March 21, 2008
Improved Intervals
Daily Quote: "I've found that keeping a cooler packed with wholesome foods allows me to graze often and eat the items that fit my dietary requirements. To simplify the process of getting my trough ready, I choose pre-cut fruits and vegetables, dried fruits, nuts, energy bars, yogurt, etc. If I had to work hard at preparing these foods, this plan would quickly fall off my priority list. --John Correia, San Diego, CA (Nancy Clark's Food Guide for Marathoners, pg 13.)
The above quote hits home for me...I don't pack a lunch for work, but have lazily ate off the airport's "Roach Coach" whenever I feel like eating...often not choosing the best foods; a sack lunch with fruits, nuts, and energy bars would work for me.
Yesterday I cross-trained on the upright stationary cycle, did the weight circuits AND bowled three practice games! Today I'm ready to run!
10:30 a.m. Intervals. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute mile pace). Intervals: 3x1 mile at 8.3 mph (7:14 minute mile pace). Jog Intervals: one minute @ 6.0 mph. Cool-down: one mile @ 6.0 mph. Cardiac Drift: 184 bpm. Note: my maximum heart rate is 190 bpm.
Tough run!! The exact same workout as February 1st, but today my cardiac drift was 184 bpm, NOT 187 bpm! The lower heart rate shows I've adapted to my speed training and can run faster with less effort. I should increase my speed to 8.4 mph with my next interval's session.
The above quote hits home for me...I don't pack a lunch for work, but have lazily ate off the airport's "Roach Coach" whenever I feel like eating...often not choosing the best foods; a sack lunch with fruits, nuts, and energy bars would work for me.
Yesterday I cross-trained on the upright stationary cycle, did the weight circuits AND bowled three practice games! Today I'm ready to run!
10:30 a.m. Intervals. Life Fitness Treadmill set at a 1% grade. Warm-up: 2 miles @ 6.0 mph (10 minute mile pace). Intervals: 3x1 mile at 8.3 mph (7:14 minute mile pace). Jog Intervals: one minute @ 6.0 mph. Cool-down: one mile @ 6.0 mph. Cardiac Drift: 184 bpm. Note: my maximum heart rate is 190 bpm.
Tough run!! The exact same workout as February 1st, but today my cardiac drift was 184 bpm, NOT 187 bpm! The lower heart rate shows I've adapted to my speed training and can run faster with less effort. I should increase my speed to 8.4 mph with my next interval's session.
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