Daily Quote: "Rather than a 30- to 45-minute easy run, you can cross-train at a higher intensity for the same duration. When cross-training, it is best to base workouts on time rather than distance. Just as with running, you can have short, intense cross-training workouts made of short high-intensity work intervals interspersed with rest bouts, or you can have workouts that mirror tempo workouts -- a hard 20- to 25-minute effort --or you can have a workout that imitates the long run-- 1 2- to 3-hour, moderate-intensity workout." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 99.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1). Last Tuesday I found that the cycle's Level 10 setting was getting a little easy and had planned to raise the cycle to Level 11, BUT, my body is still sore from yesterday's tough interval session and decided to keep the cycle at Level 10 for today and raise the level next week.
24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 10.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions per minute...or RPMs
My cardiac drift was only 157 bpm, which helped my recovery from yesterday, but still plan on raising the cycle to Level 11 next Tuesday. The nice feature of the cycle is that it doesn't irritate my left plantar fasciitis injury and am confident that my right hip is staying healed. Stationary cycling is definitely a higher intensity than my past short recovery runs, but without the pounding.
Tomorrow I'm planning on my Long Run being 17 miles at 9:08 minute miles on the Precor Treadmill...I'm going to have to get up earlier tomorrow morning to fit in the workout before work. Next week will be my first 20 miler for the season and won't have enough time to squeeze it in before work, therefore I'll have to return my Long Run on a Sunday. September 18th will be my next race in the Las Vegas Track Club Competition Series, "The LVTC Forest Challenge 11 Miler," at Mount Charleston's Lee Canyon. September is going to be a tough training month!
Tuesday, August 31, 2010
Monday, August 30, 2010
Intervals at 6:58 Minute Per Mile Pace
Daily Quote: "Short intervals help us develop a sense of rhythm for our race--both neuromuscular and cognitive. Our bodies rely on sensory feedback for running pace: the pressure of the ground, muscle tension and visually what we're seeing." --Tom Schwartz, Beaverton, Oregon coach and exercise scientist, whose advice at http://www.therunzone.com/ has helped scores of runners.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 14, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
Precor Treadmill set at a negative <2% decline.
2 mile warmup at 10:00 minute miles.
1200m @ 4:55, 1000m @ 4:03, 800m 3:13, 600m @ 2:24,
400m @ 1:35
(all with 200m RI)
1 mile cooldown at 10:00 minute miles.
The above workout equates to a 21:40 5k pace (which is my current 5k personal record set two years ago), or 6:58 minute miles. This is the fastest interval session I've ever attempted and those 200m Recovery Intervals were so very short, I had to give myself another 50m recovery before the last 400m @ 1:35 as to allow my heart to slow down a little. This is the first time I had to alter my current marathon training schedule as written. My average heart rate was 166 bpm, with my cardiac drift being a whopping 185 bpm! (Note: my maximum heart rate is 188 bpm.) Afterwards my body felt like it had just finished a grueling race. Thankfully, tomorrow is my cycling crosstraining and my body will have less pounding...my left plantar fasciitis is most grateful for tomorrow's non-impact exercise.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 14, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
Precor Treadmill set at a negative <2% decline.
2 mile warmup at 10:00 minute miles.
1200m @ 4:55, 1000m @ 4:03, 800m 3:13, 600m @ 2:24,
400m @ 1:35
(all with 200m RI)
1 mile cooldown at 10:00 minute miles.
The above workout equates to a 21:40 5k pace (which is my current 5k personal record set two years ago), or 6:58 minute miles. This is the fastest interval session I've ever attempted and those 200m Recovery Intervals were so very short, I had to give myself another 50m recovery before the last 400m @ 1:35 as to allow my heart to slow down a little. This is the first time I had to alter my current marathon training schedule as written. My average heart rate was 166 bpm, with my cardiac drift being a whopping 185 bpm! (Note: my maximum heart rate is 188 bpm.) Afterwards my body felt like it had just finished a grueling race. Thankfully, tomorrow is my cycling crosstraining and my body will have less pounding...my left plantar fasciitis is most grateful for tomorrow's non-impact exercise.
Saturday, August 28, 2010
7 Miler, 5 Miles at Tempo 8:00 Minute Miles.
Daily Quote: "As Distance Runners, we live in a constant cycle of destruction and adaptation. In turns we push our bodies to the edge of their ability and then wait patiently for them to heal into a slightly stronger, faster state of homeostasis. In a nutshell, that's what training is." --Julia Lucas, Running Times Magazine, article "Work the Recovery: How to bounce back quicker after your next hard workout," September 2010, pg 24.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
Tempo Workout:
7 mile run.
1 mile easy, 10:00 minute mile
5 miles at 8:00 minute miles
1 mile easy, 10 minute mile.
Average heart rate: 159 bpm. Cardiac Drift: 168 bpm. (Note: my maximum heart rate is 188 bpm) Nice strong tempo run, that's at the planned pace for my next Las Vegas Marathon, which is 8 minute miles for a result of 3:30! I'm moving along well, and body should be adapted for my goal by the time I peak for the marathon. Only 15 weeks until the Las Vegas Marathon!!
I'll be leaving home for Laughlin soon, we'll be having an escape weekend at Harrah's Hotel and will be attending Don McLean's concert tonight!!
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) marathon training schedule.
Tempo Workout:
7 mile run.
1 mile easy, 10:00 minute mile
5 miles at 8:00 minute miles
1 mile easy, 10 minute mile.
Average heart rate: 159 bpm. Cardiac Drift: 168 bpm. (Note: my maximum heart rate is 188 bpm) Nice strong tempo run, that's at the planned pace for my next Las Vegas Marathon, which is 8 minute miles for a result of 3:30! I'm moving along well, and body should be adapted for my goal by the time I peak for the marathon. Only 15 weeks until the Las Vegas Marathon!!
I'll be leaving home for Laughlin soon, we'll be having an escape weekend at Harrah's Hotel and will be attending Don McLean's concert tonight!!
Friday, August 27, 2010
Walking as Cross Training
Daily Quote: "What is one of the secrets of her (double Olympic medalist Yuko Arimori) success? Listen up, all who venture to run 42k or longer, no matter the pace. The answer is beyond marathoning. It's long walks. That's right walking. Bob Kennedy had it right when he said Americans train too hard on their easy days. Japanese runners exercise more restraint." --P.J. Christman, article "The Marathon Life of Reilly," Marathon & Beyond Magazine, July/August 2010, pg 107.
I found the above quote most interesting, as in the past I would indeed exercise too hard on my easy days and some weeks have no Rest Days whatsoever. Lately, I've been walking around the airport pit (cab holding area) when taxi business is very slow, my form of extra cross training.
I'm somewhat recovered from Wednesday's 15 miler. Yesterday was a welcomed Rest Day, today is crosstraining day on the upright stationary cycle. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 107, Cross-Training Workout #1 ((XT#2):
1. Mode: Upright Stationary Cycling (45 minutes.)
Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 (Effort Level 4: Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minute with 4 minutes of fast spinning at PE level of 1 (Effort Level 1: Easy. No increase in breathing rate; can go all day.); all with cadence of about 95 to 100 rpm. Repeat this six times. Finish with 5 minutes easy as a cooldown.
Note: When I'm cycling at Effort Level 1 (easy), I set the Life Fitness Cycle at setting level 4, and Effort Level 4 (hard) at setting level 13. I'm improving as I raised my hard setting from level 12 last week.
Average heart rate during the 45 minutes was 158 pm, but cardiac drift due to the intervals was 171 bpm. I'm confident that as I strengthen my cycling muscles my cardiac drift will become even lower and will need to increase the stationary cycling interval level again. This workout is noticeably tougher than my typical recovery run in the past, but didn't notice any soreness from my right hip nor my left plantar fasciitis and has reduced overall physical stress as cycling is a low impact exercise. Nevertheless, I do miss my recovery runs and hope to eventually return to higher running mileage next Spring.
I found the above quote most interesting, as in the past I would indeed exercise too hard on my easy days and some weeks have no Rest Days whatsoever. Lately, I've been walking around the airport pit (cab holding area) when taxi business is very slow, my form of extra cross training.
I'm somewhat recovered from Wednesday's 15 miler. Yesterday was a welcomed Rest Day, today is crosstraining day on the upright stationary cycle. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 107, Cross-Training Workout #1 ((XT#2):
1. Mode: Upright Stationary Cycling (45 minutes.)
Workout: 10 minutes easy spinning as a warmup, alternate resistance between a PE level of 4 (Effort Level 4: Hard. Noticeable increase in breathing; difficult to talk in full sentences.) for 1 minute with 4 minutes of fast spinning at PE level of 1 (Effort Level 1: Easy. No increase in breathing rate; can go all day.); all with cadence of about 95 to 100 rpm. Repeat this six times. Finish with 5 minutes easy as a cooldown.
Note: When I'm cycling at Effort Level 1 (easy), I set the Life Fitness Cycle at setting level 4, and Effort Level 4 (hard) at setting level 13. I'm improving as I raised my hard setting from level 12 last week.
Average heart rate during the 45 minutes was 158 pm, but cardiac drift due to the intervals was 171 bpm. I'm confident that as I strengthen my cycling muscles my cardiac drift will become even lower and will need to increase the stationary cycling interval level again. This workout is noticeably tougher than my typical recovery run in the past, but didn't notice any soreness from my right hip nor my left plantar fasciitis and has reduced overall physical stress as cycling is a low impact exercise. Nevertheless, I do miss my recovery runs and hope to eventually return to higher running mileage next Spring.
Wednesday, August 25, 2010
15 Miler at 8:45 Minute Miles
Daily Quote: "FIRST's prescribed paces are usually reported by runners as being faster than their normal running speed. Generally, this is because our Training with Purpose philosophy favors quality over quantity, intensity over frequency, fast running over the accumulation of miles. If you want to run faster, you need to train faster. In fitness terms, you need to employ the principle of specificity." --from the excellent book "Runner's World, Run Less, Run Faster," by Pierce, Murr, and Moss, pg 7.
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.
Long Run. Life Fitness Treadmill set at a negative <2% decline. 15 miles @ 8:45 minute miles (6.9 MPH). Overall Time: 2:11.. Average heart rate: 152 bpm. Cardiac drift: 160 bpm. (Note: my maximum heart rate is 188 bpm).
My effort was easier today than last week's Long Run of 13 miles as the planned pace was a little slower (last week was 8:30 minute miles). Nevertheless, had the same left plantar fasciitis soreness, and a new ache, which was my lower right back. Hopefully icing my back and taking ibuprofen will help the back recover...I doubt it's a back injury, just a tad sore. My right back ache might be an extension of my previous right hip injury?!? I'm still doing hip and ab exercises, and believe my core is stronger than last year at this time. It's literally a pain getting older!
The dreadmill was pretty boring, although I did occasionally watch the television news and/or listen to my CD player (my favorite CD is "Coldplay, Viva La Vida or Death and All His Friends"). I still have about a month before my training returns to the roads. Today's high in Las Vegas will be 109 degrees!
I've been running my Long Runs on Wednesdays due to my competing in the Las Vegas Track Club Competition Series that has races once a month on Saturdays, therefore it's unwise to run a Long Run on Sunday after a race on Saturday. I've been doing my Tempo Runs on Saturday, which duplicates my shorter race's efforts nicely. So far, my Long Runs are doing fine on Wednesdays and can make it to work before 12:00 p.m., unfortunately, my future longer runs will have a tight time squeeze and will eventually have my Long Runs on Sundays again.
My next Las Vegas Competition Series race is on September 18th, the "LVTC Forest Challenge 11 mile race," which will be held at Mt Charleston's lower Bristlecone Trail. I'll treat this race as a faster tempo run.
Next Wednesday my Long Run jumps to 17 miles at 8:45 minute miles. Tomorrow will be a Rest Day!
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old and have already qualified for Boston twice in the past and don't plan on running Boston again soon, currently I'm striving for a personal record of 3:30, hence I'm training with this Men 45 to 49 (3:30) schedule.
Long Run. Life Fitness Treadmill set at a negative <2% decline. 15 miles @ 8:45 minute miles (6.9 MPH). Overall Time: 2:11.. Average heart rate: 152 bpm. Cardiac drift: 160 bpm. (Note: my maximum heart rate is 188 bpm).
My effort was easier today than last week's Long Run of 13 miles as the planned pace was a little slower (last week was 8:30 minute miles). Nevertheless, had the same left plantar fasciitis soreness, and a new ache, which was my lower right back. Hopefully icing my back and taking ibuprofen will help the back recover...I doubt it's a back injury, just a tad sore. My right back ache might be an extension of my previous right hip injury?!? I'm still doing hip and ab exercises, and believe my core is stronger than last year at this time. It's literally a pain getting older!
The dreadmill was pretty boring, although I did occasionally watch the television news and/or listen to my CD player (my favorite CD is "Coldplay, Viva La Vida or Death and All His Friends"). I still have about a month before my training returns to the roads. Today's high in Las Vegas will be 109 degrees!
I've been running my Long Runs on Wednesdays due to my competing in the Las Vegas Track Club Competition Series that has races once a month on Saturdays, therefore it's unwise to run a Long Run on Sunday after a race on Saturday. I've been doing my Tempo Runs on Saturday, which duplicates my shorter race's efforts nicely. So far, my Long Runs are doing fine on Wednesdays and can make it to work before 12:00 p.m., unfortunately, my future longer runs will have a tight time squeeze and will eventually have my Long Runs on Sundays again.
My next Las Vegas Competition Series race is on September 18th, the "LVTC Forest Challenge 11 mile race," which will be held at Mt Charleston's lower Bristlecone Trail. I'll treat this race as a faster tempo run.
Next Wednesday my Long Run jumps to 17 miles at 8:45 minute miles. Tomorrow will be a Rest Day!
Tuesday, August 24, 2010
Randy Salamone Speaks
Daily Quote: "Winning has always meant much to me, but winning friends has meant the most." --Babe Zaharias
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1).
24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 10.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions...or RPMs
Same workout as last Tuesday, but my heart rates were lower...cardiac drift was only 158 bpm! Next Tuesday will raise the cycle to Level 11.
Tomorrow will be a long run of 15 miles as I prepare for the 2010 Las Vegas Marathon.
My friend, Randy Salamone, made some valid points about FIRST Training Program and the "Runner's World, Run Less, Run Faster" book during his response to me through about.com running/jogging forum:
Bruce,
I doubt you need to read this reply to know how I feel about 'less is more' training plans. Less is not more! Less is less!
My reasons are as follows:
1. Any well thought out training plan will include intervals, tempo runs and long runs. Those workouts are not a novel feature of FIRST training.
2. Cross training is fine; but only as a supplement to running not as a replacement for it. Specificity of response to training has demonstrated that the best training for a given activity is that activity itself.
3. Follow the elites! When world class runners train based on FIRST I’ll give it a try. Almost all competitive marathoners run 90-140 miles a week. Only AFTER they put in the miles do they supplement with cross-training.
I’m not suggesting slower, less talented, runners (almost everyone when compared to the elites) run 120 miles a week; but elite runners run 10-15 hours a week (almost all on a 7 day a week schedule). A slower runner, putting in 10 hours a week might run 60 to 80 miles.
I know this isn’t news to you; in the past you’ve generally trained at the levels I’m suggesting; and with good results. There are legitimate reasons to change your training approach; certainly FIRST adds variety via the cross training; and not everyone, at every point in their life, can dedicate 10 or so hours a week to training.
For someone unable or unwilling to train via a traditional high mileage approach (which includes all 3 FIRST workouts plus recovery, medium long, hills, striders and other workouts) FIRST may produce good results. But if ‘less’ was really more, the best runners in the world would be training that way; there not; less is less (but given an individual’s life’s constraints on training time/commitment may be ‘best’).
Randy
I'm so fortunate to have a friend like Randy who took the time for such a thought provoking statement! He has helped me so much in the past and without his knowledge I doubt I would be the runner that I am today. My reply was as follows:
Howdy Randy!
Yup, I already knew what your thoughts on the matter of the FIRST Training Program as this subject was discussed before...I believe two years ago?!?
I totally agree with your statement that "Less is not more! Less is less!" Unfortunately, I've been having problems with my left plantar fasciitis and right hip, if I didn't reduce my mileage I might not be able to run at all. My mindset is that this FIRST Training Program will be a temporary relief until my body is fully and totally healed and ready for the vigor of higher mileage. For now, I'm enjoying the change and variety of my FIRST marathon training. Of course, no matter what my current training, I have this GUNG-HO attitude, which helps me train harder with more confidence...that attitude could be misconstrued as total acceptance to my current training philosophy...I still prefer higher mileage, too bad my body isn't up to that challenge.
Once I'm confident that my injuries and totally healed and body prepared to take on the vigors of higher mileage, I'll definitely return to higher mileage. Think of this year as my "recovery year."
Your insights and comments are valuable to me as you've helped me achieve a BQ twice!!
Happy trails, Bruce
Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book the workout is on page 106, Cross-Training Workout #1 ((XT#1).
24 Hour Fitness on Decatur & Tropicana, Life Fitness Lifecycle:
1. Mode: Stationary cycling for a total time of 45 minutes.
8 minutes easy spinning, Level 4.
30 minutes moderate, Level 10.
7 minutes easy spinning, Level 4.
Cadence for all levels was 95-100 revolutions...or RPMs
Same workout as last Tuesday, but my heart rates were lower...cardiac drift was only 158 bpm! Next Tuesday will raise the cycle to Level 11.
Tomorrow will be a long run of 15 miles as I prepare for the 2010 Las Vegas Marathon.
My friend, Randy Salamone, made some valid points about FIRST Training Program and the "Runner's World, Run Less, Run Faster" book during his response to me through about.com running/jogging forum:
Bruce,
I doubt you need to read this reply to know how I feel about 'less is more' training plans. Less is not more! Less is less!
My reasons are as follows:
1. Any well thought out training plan will include intervals, tempo runs and long runs. Those workouts are not a novel feature of FIRST training.
2. Cross training is fine; but only as a supplement to running not as a replacement for it. Specificity of response to training has demonstrated that the best training for a given activity is that activity itself.
3. Follow the elites! When world class runners train based on FIRST I’ll give it a try. Almost all competitive marathoners run 90-140 miles a week. Only AFTER they put in the miles do they supplement with cross-training.
I’m not suggesting slower, less talented, runners (almost everyone when compared to the elites) run 120 miles a week; but elite runners run 10-15 hours a week (almost all on a 7 day a week schedule). A slower runner, putting in 10 hours a week might run 60 to 80 miles.
I know this isn’t news to you; in the past you’ve generally trained at the levels I’m suggesting; and with good results. There are legitimate reasons to change your training approach; certainly FIRST adds variety via the cross training; and not everyone, at every point in their life, can dedicate 10 or so hours a week to training.
For someone unable or unwilling to train via a traditional high mileage approach (which includes all 3 FIRST workouts plus recovery, medium long, hills, striders and other workouts) FIRST may produce good results. But if ‘less’ was really more, the best runners in the world would be training that way; there not; less is less (but given an individual’s life’s constraints on training time/commitment may be ‘best’).
Randy
I'm so fortunate to have a friend like Randy who took the time for such a thought provoking statement! He has helped me so much in the past and without his knowledge I doubt I would be the runner that I am today. My reply was as follows:
Howdy Randy!
Yup, I already knew what your thoughts on the matter of the FIRST Training Program as this subject was discussed before...I believe two years ago?!?
I totally agree with your statement that "Less is not more! Less is less!" Unfortunately, I've been having problems with my left plantar fasciitis and right hip, if I didn't reduce my mileage I might not be able to run at all. My mindset is that this FIRST Training Program will be a temporary relief until my body is fully and totally healed and ready for the vigor of higher mileage. For now, I'm enjoying the change and variety of my FIRST marathon training. Of course, no matter what my current training, I have this GUNG-HO attitude, which helps me train harder with more confidence...that attitude could be misconstrued as total acceptance to my current training philosophy...I still prefer higher mileage, too bad my body isn't up to that challenge.
Once I'm confident that my injuries and totally healed and body prepared to take on the vigors of higher mileage, I'll definitely return to higher mileage. Think of this year as my "recovery year."
Your insights and comments are valuable to me as you've helped me achieve a BQ twice!!
Happy trails, Bruce
Monday, August 23, 2010
Second Week With FIRST Training Program
Daily Quote: "Running makes you an athlete in all areas of life...trained in the basics, prepared for whatever comes, ready to fill each hour and deal with the decisive moment." --Dr. George Sheehan
Yesterday was a Rest Day, which resulted in my taking Suzie to dinner and a movie. I find that my running just three days a week with two days of cross training makes weight loss difficult. It was so much easier to lose weight when I was running 6-7 days a week. I need to be more disciplined with my diet choices and correct portions.
Today begins my second week with the FIRST Training Program. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old, but wish to improve my personal record to 3:30 in the upcoming 2010 Las Vegas Marathon. I'll be attempting to do the assigned intervals...how I dislike intervals as it's my weakest ability.
Precor Treadmill set with a negative 2% decline:
1 mile warmup at 10:00 minute mile.
4 x 800m at 3:13 (2 minute Jog Interval)
1 mile cooldown at 10:00 minute mile.
Average heart rate: 160 bpm. Cardiac Drift: 181 bpm. (Note my maximum heart rate is 188 bpm) The end of the fourth repeat I felt like puking, but managed to keep myself together...I know intervals make me a faster runner, but how I HATE intervals!!
Today wore my racing shoes, ASICS DS Trainer, which did lower my heart rate somewhat from last week's interval session, or maybe I'm finally acclimating to the training?!? My left plantar fasciitis made itself known with niggles at the beginning warmup, but the aches were gone before I started the intervals. No pain whatsoever on my right hip!
Tomorrow looking forward to cross training and giving my body some recovery time from the pounding of running.
Yesterday was a Rest Day, which resulted in my taking Suzie to dinner and a movie. I find that my running just three days a week with two days of cross training makes weight loss difficult. It was so much easier to lose weight when I was running 6-7 days a week. I need to be more disciplined with my diet choices and correct portions.
Today begins my second week with the FIRST Training Program. Today's workout is from the book, "Runner's World, Run Less, Run Faster," if you own the book I'm on the "Boston Marathon Qualifying Training Program For Men 45 To 49 (3:30)," Week 15, pg 229. I'm 58 years old, but wish to improve my personal record to 3:30 in the upcoming 2010 Las Vegas Marathon. I'll be attempting to do the assigned intervals...how I dislike intervals as it's my weakest ability.
Precor Treadmill set with a negative 2% decline:
1 mile warmup at 10:00 minute mile.
4 x 800m at 3:13 (2 minute Jog Interval)
1 mile cooldown at 10:00 minute mile.
Average heart rate: 160 bpm. Cardiac Drift: 181 bpm. (Note my maximum heart rate is 188 bpm) The end of the fourth repeat I felt like puking, but managed to keep myself together...I know intervals make me a faster runner, but how I HATE intervals!!
Today wore my racing shoes, ASICS DS Trainer, which did lower my heart rate somewhat from last week's interval session, or maybe I'm finally acclimating to the training?!? My left plantar fasciitis made itself known with niggles at the beginning warmup, but the aches were gone before I started the intervals. No pain whatsoever on my right hip!
Tomorrow looking forward to cross training and giving my body some recovery time from the pounding of running.
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