Daily Quote: "As you get in better shape, your heart gets more efficient, it pumps more powerfully, with greater stroke volume, and thus your resting pulse gets lower. So low, in fact, that many runners have had the entertaining experience of watching medical personnel get all exercised while taking their pulse or blood pressure. I had one nurse throw away two blood pressure cuffs in a row, claiming that they had leaks. She was wrinkling her brow over the third one when I told her I was a runner, which elicited a sigh of relief and the immediate recycling of the discarded cuffs." --John L. Parker, Jr., from his book, Heart Monitor Training for the Compleat Idiot."
My morning heart rate this morning was 49 bpm, still a little high from my normal morning heart rates of 38-41 bpm, which means I'm still in need of another Recovery Run.
Yesterday morning when I awoke my heart rate was a high 55 bpm, and my recovery run had a higher heart rate average of 148 bpm. Today is normally my scheduled Medium Long Run, but decided to run another Recovery Run, shorter and slower, as to assure I'm ready for my next hard run. I'll postpone my Medium Long Run for tomorrow depending on what my morning heart rate.
9:00 a.m. Recovery Run. 5 miles. Time, 50 minutes. Overall pace, 10 minute miles. 24 Hour Fitness at Alta and Rainbow. Life Fitness Treadmill set at a 1% grade, 6 mph. Average heart rate 144 bpm. Cardiac drift 150 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes. New Balance 720.
My average heart rate was barely in the zone, although I had lower my speed and shortened the distance. I hope I'll be ready for tomorrow's Medium Long Run, if not, then I'll do it on Sunday instead. I'll be sleeping in later tomorrow with the hopes that will help lower my morning heart rate.
Friday, July 31, 2009
Thursday, July 30, 2009
Morning Heart Rate, 55 bpm.
Daily Quote: "A higher-than-usual morning resting rate can give you advance warning of overtraining or of an oncoming bug, and thus give you that much more time to doctor yourself, back off on training, or to spend more time in bed." --John L. Parker, Jr., from his book, Heart Monitor Training for the Compleat Idiot."
My normal morning heart rates are approximately 38-41 bpm, imagine my surprise when I awoke and saw my heart rate was 55 bpm!! It's definitely a warning sign, fortunately next week is my scheduled cut-back, recovery week, BUT I still have one more hard workout yet this week, my Medium-Long Run. I should postpone tomorrow's Medium Long Run until Saturday, maybe longer depending on how my heart rate responds.
8:00 a.m. Recovery Run. 6 miles. Time, 59 minutes. Overall pace, 9:50 minute miles. 24 Hour Fitness at Alta and Rainbow. Life Fitness Treadmill set at a 1% grade, 6.1 mph. Average heart rate 148 bpm. Cardiac drift 153 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.
Not surprisingly, my easy Recovery Run heart rates are higher today too! Tomorrow, I'll do another easy run, but at a slower 6.0 mph for only five miles as to allow my body extra recovery time.
My normal morning heart rates are approximately 38-41 bpm, imagine my surprise when I awoke and saw my heart rate was 55 bpm!! It's definitely a warning sign, fortunately next week is my scheduled cut-back, recovery week, BUT I still have one more hard workout yet this week, my Medium-Long Run. I should postpone tomorrow's Medium Long Run until Saturday, maybe longer depending on how my heart rate responds.
8:00 a.m. Recovery Run. 6 miles. Time, 59 minutes. Overall pace, 9:50 minute miles. 24 Hour Fitness at Alta and Rainbow. Life Fitness Treadmill set at a 1% grade, 6.1 mph. Average heart rate 148 bpm. Cardiac drift 153 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.
Not surprisingly, my easy Recovery Run heart rates are higher today too! Tomorrow, I'll do another easy run, but at a slower 6.0 mph for only five miles as to allow my body extra recovery time.
Wednesday, July 29, 2009
17 Miler
Daily Quote: "This (long) run does wonders for building your aerobic capacity by triggering your body to produce more extensive capillary beds. That's how oxygen gets into your muscles from your bloodstream. As your muscles improve oxygen uptake, all your runs will go better, because more of the oxygen from your lungs gets to your muscles, creating better efficiency. For those of you who want to be faster, the long run is what gives you the aerobic base to apply to speed training later on." --Danny Dreyer from his unique running book, "Chi Running."
Next week is my cut-back/recovery week and today plan to make the most of my Long Run today, not only the longest run this year, but at a tad faster progressive pace.
8:00 a.m. 24 Hour Fitness, Alta and Rainbow location. Long Run. Life Fitness Treadmill set at a 1% grade. 17 miles. Time, 2:42. First 8 miles at 6.2 mph (9:40 minute miles), next 9 miles at 6.3 mph (9:31 minute miles). Average heart rate: 149 bpm. Cardiac Drift 157 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720.
Tough run!! No aches nor pain. I wasn't happy with my heart rate numbers, which is a little higher than I wished, but hopefully my body will adjust to the speed and distances, I still have 19 weeks of training left before the "2009 Las Vegas Marathon."
I tried something different today, I tried not to listen to music or watch television for the first hour, than slapped on the my earphones as a reward for the rest of the run. Listened to the library's CD, "Everything To Everyone," by the group Barenaked Ladies. (What these kids call themselves today!!)
I drank a large swallow of Cytomax (the drink that will be on this year's marathon course) every three miles, which worked very well, wasn't thirsty at all, but did notice I was two pounds lighter after my run...should drink a little more fluids during my next long run.
Next week is my cut-back/recovery week and today plan to make the most of my Long Run today, not only the longest run this year, but at a tad faster progressive pace.
8:00 a.m. 24 Hour Fitness, Alta and Rainbow location. Long Run. Life Fitness Treadmill set at a 1% grade. 17 miles. Time, 2:42. First 8 miles at 6.2 mph (9:40 minute miles), next 9 miles at 6.3 mph (9:31 minute miles). Average heart rate: 149 bpm. Cardiac Drift 157 bpm. (Note: my maximum heart rate is 190 bpm) Shoes: New Balance 720.
Tough run!! No aches nor pain. I wasn't happy with my heart rate numbers, which is a little higher than I wished, but hopefully my body will adjust to the speed and distances, I still have 19 weeks of training left before the "2009 Las Vegas Marathon."
I tried something different today, I tried not to listen to music or watch television for the first hour, than slapped on the my earphones as a reward for the rest of the run. Listened to the library's CD, "Everything To Everyone," by the group Barenaked Ladies. (What these kids call themselves today!!)
I drank a large swallow of Cytomax (the drink that will be on this year's marathon course) every three miles, which worked very well, wasn't thirsty at all, but did notice I was two pounds lighter after my run...should drink a little more fluids during my next long run.
Monday, July 27, 2009
Repeat Hill Program
Daily Quote: "These are the things to remember on the uphills: Shorten your stride, lean forward, swing your arms up to your face, relax your legs, keep your heels down. Relaxing your legs will reduce your perceived exertion level and leave you with the sense that running uphill is not much more difficult than running on a level surface." ----Danny Dreyer from his unique running book, "Chi Running."
Today I plan to repeat last week's hill program on the gym's treadmill, which challenges me with intervals of multiple hills and valleys with each hill becoming progressively more difficult.
8:00 a.m. 24 Hour Fitness Gym, Alta & Rainbow location. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.3 mph (9:31 minute miles) for 6 miles. Time, 57:06 minutes. Average heart rate, 158 bpm. Cardiac drift, 165 bpm. (Note: my maximum heart rate is 190 bpm) Drank 16 ounces of Cytomax during the run (the featured drink at this year's "2009 Rock n' Roll Las Vegas Marathon"). Shoes: New Balance 720.
No aches nor pain, but during the last 3/4 mile my left shoe lace came untied and I continued running the hill program, all the while the lashes whipping my ankles...I just didn't want to stop so close to completing the hills. I felt like a sailor being punished from "Mutiny on the Bounty."
I might be ready to increase the speed of the hill program to 6.5 mph next week, depending how my body feels next Monday. Next week is a cut-back week, therefore, maybe decrease mileage by one mile for the hills, but o.k. to increase speed a tad?
Hidden treasure! I'm 1/3 finished with my canister of Cytomax and discovered a surprise, a small plastic scoop!! Now I know what size a scoop.
Tomorrow will be a welcomed Recovery Run.
Today I plan to repeat last week's hill program on the gym's treadmill, which challenges me with intervals of multiple hills and valleys with each hill becoming progressively more difficult.
8:00 a.m. 24 Hour Fitness Gym, Alta & Rainbow location. Life Fitness Treadmill, Hill Program, Level 5 (the highest hill will be at a 5% grade), speed set at 6.3 mph (9:31 minute miles) for 6 miles. Time, 57:06 minutes. Average heart rate, 158 bpm. Cardiac drift, 165 bpm. (Note: my maximum heart rate is 190 bpm) Drank 16 ounces of Cytomax during the run (the featured drink at this year's "2009 Rock n' Roll Las Vegas Marathon"). Shoes: New Balance 720.
No aches nor pain, but during the last 3/4 mile my left shoe lace came untied and I continued running the hill program, all the while the lashes whipping my ankles...I just didn't want to stop so close to completing the hills. I felt like a sailor being punished from "Mutiny on the Bounty."
I might be ready to increase the speed of the hill program to 6.5 mph next week, depending how my body feels next Monday. Next week is a cut-back week, therefore, maybe decrease mileage by one mile for the hills, but o.k. to increase speed a tad?
Hidden treasure! I'm 1/3 finished with my canister of Cytomax and discovered a surprise, a small plastic scoop!! Now I know what size a scoop.
Tomorrow will be a welcomed Recovery Run.
Sunday, July 26, 2009
SUMMARY, JULY 20-26, 2009
Daily Quote: "Once I went into Chinatown in San Francisco to buy a pair of T'ai Chi shoes. When I told the Chinese woman behind the counter what I wanted, she took one look at the running shoes I had on and said, 'I don't understand why Americans wear shoes like that...all they do is make your feet stupid.' What she was implying, in a not too subtle way, was the less shoe you have on your foot, the more your foot will educate your body to move correctly." --Danny Dreyer from his different running book, "Chi Running."
The more I read about minimalist shoes and/or barefoot running the more I understand how important it is to run with "less" shoes. Once I wear out both of my stability shoes, (New Balance 720 and NIKE Air Structures), I'll be purchasing minimalist shoes for my future training.
9:00 a.m. General Aerobic Run, 8 miles. Time, 1:17 Overall pace, 9:40 minute miles. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. All eight miles at 6.2 mph (9:40 minute miles) Average heart rate 144 bpm. Cardiac Drift 150 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures. Body feels great, no aches nor pain and my next General Aerobic Run I'll run progressively, with slightly faster speed.
SUMMARY, JULY 20-26, 2009
Second week of base training and ran a total of 57 miles. I've continued my running streak and haven't had a day without running since February 14th. I plan on adding more mileage this week, but the following week will be a cut-back week as to recovery for the next four week cycle. Only 19 weeks until the 2009 Las Vegas Marathon.
No circuit weight training last week because I had hurt my right shoulder on the shoulder press machine. I attempted to lift weights yesterday, but shoulder is still sore. I'll try again next week to lift weights.
I lost THREE pounds last week!! I now weigh 173 pounds on a six foot frame. I usually strive to lose only one pound per week and don't know what contributed to the weight loss as my diet is pretty much the same and my running mileage wasn't drastically higher than the previous week. I might have lost upper body mass since I've had my shoulder injury two weeks ago and unable to do weight circuit training, which might have contributed to losing more weight than normal. My racing weight is 170 pounds and I'm close to reaching my goal weight.
My sleeping patterns have been good, especially since I haven't been lifting weights immediately after work, and I'm still sleeping 7-8 hours nightly. I've been able to get extra rest during the weekends due to long afternoon naps. My morning heart rates have been approximately 38-41 bpm.
A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 5 miles.
Wednesday: Long Run, 16 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 10 miles.
Saturday: Recovery Run, 6 miles.
Sunday: General Aerobic Run, 8 miles.
Total Weekly Mileage: 57 miles.
The more I read about minimalist shoes and/or barefoot running the more I understand how important it is to run with "less" shoes. Once I wear out both of my stability shoes, (New Balance 720 and NIKE Air Structures), I'll be purchasing minimalist shoes for my future training.
9:00 a.m. General Aerobic Run, 8 miles. Time, 1:17 Overall pace, 9:40 minute miles. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. All eight miles at 6.2 mph (9:40 minute miles) Average heart rate 144 bpm. Cardiac Drift 150 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures. Body feels great, no aches nor pain and my next General Aerobic Run I'll run progressively, with slightly faster speed.
SUMMARY, JULY 20-26, 2009
Second week of base training and ran a total of 57 miles. I've continued my running streak and haven't had a day without running since February 14th. I plan on adding more mileage this week, but the following week will be a cut-back week as to recovery for the next four week cycle. Only 19 weeks until the 2009 Las Vegas Marathon.
No circuit weight training last week because I had hurt my right shoulder on the shoulder press machine. I attempted to lift weights yesterday, but shoulder is still sore. I'll try again next week to lift weights.
I lost THREE pounds last week!! I now weigh 173 pounds on a six foot frame. I usually strive to lose only one pound per week and don't know what contributed to the weight loss as my diet is pretty much the same and my running mileage wasn't drastically higher than the previous week. I might have lost upper body mass since I've had my shoulder injury two weeks ago and unable to do weight circuit training, which might have contributed to losing more weight than normal. My racing weight is 170 pounds and I'm close to reaching my goal weight.
My sleeping patterns have been good, especially since I haven't been lifting weights immediately after work, and I'm still sleeping 7-8 hours nightly. I've been able to get extra rest during the weekends due to long afternoon naps. My morning heart rates have been approximately 38-41 bpm.
A short recap of last week's training:
Monday: Hill Program, 6 miles.
Tuesday: Recovery Run, 5 miles.
Wednesday: Long Run, 16 miles.
Thursday: Recovery Run, 6 miles.
Friday: Medium Long Run, 10 miles.
Saturday: Recovery Run, 6 miles.
Sunday: General Aerobic Run, 8 miles.
Total Weekly Mileage: 57 miles.
Friday, July 24, 2009
Chia Seeds
Daily Quote: "Chia was cultivated by the ancient Aztecs, and was honored as a "power food." Chia is one of the best plant sources of beneficial Omega-3 oils, especially a-linolenic acid (ALA). Scientific Research on Omega-3 and other essential fatty acids (EFA) continues to demonstrate that EFA's support cardiovascular health, comfortable joint mobility, immune system function and overall cellular energy. Chia is often stored for long periods of time as a Survival Food, since it does not quickly turn rancid like other sources of Essential Fatty Acids. Chia is high in vitamins and minerals, such as magnesium, potassium and phosphorous. It contains many antioxidants, including significant levels of caffeic acids, quercertin and flavornols." --Advertisement on "Nature's Answer Chia Seed, 100% Salvis hispanica L."
I first discovered Chia Seeds from the book, " "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.", by Christopher McDougall. I vowed that I would eventually experiment with Chia, but didn't have the time to search for the product. Yesterday, after my Recovery Run and before work stopped at "Whole Foods Market" and discovered a whole canister of "Nature's Answer Chia Seed, 100% Salvis hispanica !!" The cost was $19.99 and has 30 servings per canister. Now, how am I going to utilize this product? Today I'll be carrying a small baggie with one scoop of Chia for my dinner at the cabbie's holding area at the airport. The airport's roach coach has low-fat yogurt and will use Chia like granola and see how that works.
Today is my scheduled Medium-Long Run, and I did procrastinate getting out of bed as I was very tired, eventually my mind conquered my body and made it to the gym.
9:30 a.m. Medium-Long Run, progressive. 10 miles. Time, 1:36. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. First four miles at 6.1 mph (9:50 minute miles), next six miles at 6.2 mph (9:40 minute miles.) . Average heart rate 148 bpm. Cardiac Drift 154 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures. Body feels very tired, but no aches nor soreness, even my right ankle didn't feel any discomfort.
A real struggle finishing my workout, had to fight negative thoughts about stopping during the middle of my workout, managed to push myself to 10 miles. My Medium-Long Run is still lagging behind, I should be up to 12 miles today as my Long Run this week is currently 16 miles.
TGIF!!! Looking forward to easy Recovery Runs for the rest of the weekend. Maybe Sunday morning I'll practice bowling too. Wifey wants to see the movie, "The Ugly Truth," on Saturday.
I first discovered Chia Seeds from the book, " "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.", by Christopher McDougall. I vowed that I would eventually experiment with Chia, but didn't have the time to search for the product. Yesterday, after my Recovery Run and before work stopped at "Whole Foods Market" and discovered a whole canister of "Nature's Answer Chia Seed, 100% Salvis hispanica !!" The cost was $19.99 and has 30 servings per canister. Now, how am I going to utilize this product? Today I'll be carrying a small baggie with one scoop of Chia for my dinner at the cabbie's holding area at the airport. The airport's roach coach has low-fat yogurt and will use Chia like granola and see how that works.
Today is my scheduled Medium-Long Run, and I did procrastinate getting out of bed as I was very tired, eventually my mind conquered my body and made it to the gym.
9:30 a.m. Medium-Long Run, progressive. 10 miles. Time, 1:36. 24 Hour Fitness Health Club on Alta Road/Rainbow. Life Fitness Treadmill set at a 1% grade. First four miles at 6.1 mph (9:50 minute miles), next six miles at 6.2 mph (9:40 minute miles.) . Average heart rate 148 bpm. Cardiac Drift 154 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures. Body feels very tired, but no aches nor soreness, even my right ankle didn't feel any discomfort.
A real struggle finishing my workout, had to fight negative thoughts about stopping during the middle of my workout, managed to push myself to 10 miles. My Medium-Long Run is still lagging behind, I should be up to 12 miles today as my Long Run this week is currently 16 miles.
TGIF!!! Looking forward to easy Recovery Runs for the rest of the weekend. Maybe Sunday morning I'll practice bowling too. Wifey wants to see the movie, "The Ugly Truth," on Saturday.
Thursday, July 23, 2009
Easy(?) Treadmill Run
Daily Quote: "Although using headphones while running outside is not safe, listening to music on the treadmill can be a great way to combat boredom and run longer. Choose motivating songs and create a playlist for your workout -– it will help prevent you from continually checking the clock to see how much more you have to go." --Christine Luff, about.com Running Guide, from her article, "How To Beat Boredom on the Treadmill."
I can totally vouch with Christine's above comment as music works for me during my longer runs. I'm still utilizing my Sony CD Sports Player and will probably purchase a MP3 player once my CD player breaks down. Currently I've been checking out CD's from the local library that has thousands of CD's to choose from and today's music is "Josh Groban in Concert," which has a slow and easy beat, perfect for today's Recovery Run.
Today's Las Vegas weather forecast is: "Partly cloudy. Isolated thunderstorms in the late morning and afternoon. Highs around 109. South wind 10 to 15 mph. Chance of thunderstorms 20 percent." Thunderstorms are unusual for Vegas, creates a nice HOT and MUGGY environment. Yup, I'm still stuck on the treadmill until my marathon training that starts in four weeks. Many readers are amazed that I can run on the treadmill for long mileage every summer, but my body and mind is rather used to it and beats the alternative, no running at all.
8:00 a.m. Recovery Run. 6 miles. Time, 59 minutes. Overall pace, 9:50 minute miles. 24 Hour Fitness at Alta and Rainbow. Life Fitness Treadmill set at a 1% grade, 6.1 mph. Average heart rate 146 bpm. Cardiac drift 150 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.
No aches nor pain, but my heart rate is a tad higher than normal; I'm undoubtedly not fully recovered from yesterday's Long Run. Tomorrow is my scheduled Medium Long Run, but if my body complains and/or heart rate is too high, I'll cut the run short and run the longer run on Saturday instead. I've been keeping my shorter runs on the weekends so my wife doesn't feel deprived, maybe if I can get up earlier on Saturday she won't know I'm gone?!?
I can totally vouch with Christine's above comment as music works for me during my longer runs. I'm still utilizing my Sony CD Sports Player and will probably purchase a MP3 player once my CD player breaks down. Currently I've been checking out CD's from the local library that has thousands of CD's to choose from and today's music is "Josh Groban in Concert," which has a slow and easy beat, perfect for today's Recovery Run.
Today's Las Vegas weather forecast is: "Partly cloudy. Isolated thunderstorms in the late morning and afternoon. Highs around 109. South wind 10 to 15 mph. Chance of thunderstorms 20 percent." Thunderstorms are unusual for Vegas, creates a nice HOT and MUGGY environment. Yup, I'm still stuck on the treadmill until my marathon training that starts in four weeks. Many readers are amazed that I can run on the treadmill for long mileage every summer, but my body and mind is rather used to it and beats the alternative, no running at all.
8:00 a.m. Recovery Run. 6 miles. Time, 59 minutes. Overall pace, 9:50 minute miles. 24 Hour Fitness at Alta and Rainbow. Life Fitness Treadmill set at a 1% grade, 6.1 mph. Average heart rate 146 bpm. Cardiac drift 150 bpm. (Note, my maximum heart rate is 190 bpm.) Shoes, Nike Air Structures.
No aches nor pain, but my heart rate is a tad higher than normal; I'm undoubtedly not fully recovered from yesterday's Long Run. Tomorrow is my scheduled Medium Long Run, but if my body complains and/or heart rate is too high, I'll cut the run short and run the longer run on Saturday instead. I've been keeping my shorter runs on the weekends so my wife doesn't feel deprived, maybe if I can get up earlier on Saturday she won't know I'm gone?!?
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