High-Octane

Fastest 10 Miles...Ran my first 10 miles on 9/26/10. 1/1/2011
Mile	Time	Heart Rate
1	8:14:00	133
2	8:04:00	148
3	8:14:00	149
4	7:51:00	155
5	7:37:00	158
6	7:39:00	158
7	7:52:00	158
8	7:28:00	160
9	7:42:00	160
10	7:19:00	164
Total	78:00:00	154
Pace	7:45:13

2 Miles on the road with my daughter. She's recovering from a stress fracture.

8:20 Pace.

1/3/2011
Mile	Time	Heart Rate
1	8:00:00	120
2	8:00:00	130
3	8:00:00	133
4	8:00:00	135
5	8:00:00	136
Total	40:00:00	131
Pace	8:00:00

1/4/2011
Mile	Time	Heart Rate
1	7:49:00	136
2	7:57:00	150
3	8:00:00	155
4	8:10:00	157
5	7:58:00	155
6	8:20:00	156
7	8:21:00	156
8	8:12:00	156
9	8:16:00	155
10	7:29:00	164
Total	80:32:00	154
Pace	8:00:19

1/5/2011
Mile	Time	Heart Rate
1	7:53:00	135
2	7:59:00	151
3	8:08:00	155
4	8:05:00	159
5	7:57:00	157
6	8:25:00	158
7	8:23:00	159
8	8:11:00	160
9	8:04:00	161
10	7:49:00	165
Total	80:54:00	156
Pace	8:02:30

1/6/2011
Mile	Time	Heart Rate
1	8:00:00	123	Treadmill Recovery
2	8:00:00	131
3	8:00:00	134
4	8:00:00	136
5	8:00:00	139
Total	40:00:00	133
Pace	8:00:00

OFF DAY

Here is my longest run loged last Saturday. I run with a Garmin watch and log each mile time and heart rate. 1/11/2011
Mile	Time	Heart Rate
1	9:00:00	136
2	8:08:00	147
3	8:50:00	149
4	8:30:00	153
5	8:09:00	150
6	8:25:00	149
7	8:19:00	152
8	8:32:00	151
9	8:33:00	151
10	8:00:00	152
11	7:51:00	153
12	8:30:00	154
13	8:23:00	156
14	8:02:00	156
15	8:27:00	159
16	8:28:00	161
17	8:38:00	161
18	8:36:00	161
19	8:39:00	155
20	8:20:00	162
Total	168:20:00	153
Pace	8:25:00

Recovery from 20 Miles previous day.

Way Too Cold and Windy....!!

Cold Day...30 degrees in the dark. 1/12/2011
Mile	Time	Heart Rate
1	7:49:00	143
2	8:12:00	159
3	8:25:00	162
4	8:29:00	162
5	8:21:00	157
6	9:00:00	157
7	8:41:00	157
8	8:17:00	158
9	8:10:00	159
10	7:55:00	163
Total	83:19:00	158
Pace	8:17:25

Cold again today...!

1/13/2011
Mile	Time	Heart Rate
1	7:57:00	141
2	8:22:00	154
3	8:32:00	157
4	8:10:00	161
5	8:23:00	157
6	8:09:00	159
7	7:59:00	164
8	7:48:00	165
9	8:01:00	165
10	7:47:00	167
Total	81:08:00	159
Pace	8:04:23

Okay...Didn't stay out late last night so I decided to go to the gym and run 5 really easy miles, keeping my heart rate below 125. At that rate I'm thinking about running about 50 miles. Tomorrow I'm going to set a new PR running my loop, which is 6.6 miles...!

1/21/2011
Mile	Time	Heart Rate
1	8:44:00	119
2	8:34:00	125
3	8:35:00	125
4	8:45:00	124
5	9:26:00	124
Total	44:04:00	123
Pace	8:48:48

Out of town couldn't run...

Ran a new route today. First 4 miles assend about 200 ft. then small rolling hills for about a mile, then I turned around and ran back the same route. That first assent seemed to take it out of me... Although where I noramlly run is hilly (150 ft. max assent), this route seems much harder. 1/16/2010
Mile	Time	Heart Rate
1	8:04:00	142
2	8:58:00	155
3	7:57:00	156
4	7:53:00	157
5	7:59:00	159
6	8:11:00	157
7	9:04:00	157
8	7:58:00	157
9	8:22:00	159
10	8:00:00	155
10.75	6:02:00	160
Total	88:28:00	156
Pace	8:13:46

Ran my recovery day on the road. Trying to keep my heart rate at 130. 1/17/2011
Mile	Time	Heart Rate
1	9:04:00	125
2	9:40:00	131
3	9:44:00	131
4	9:26:00	133
5	9:51:00	132
Total	47:45:00	130
Pace	9:33:00

Ran a different route today...more intense hills. I don't like running down hill, it's not comfortable! Interesting my heart rate dropped slightly from my last few runs. Hopefully I'm making some progress…Going to run the same route tomorrow. Usually when I run the same long (for me) route two days in a row I run it faster the second day...that's a curiosity to me. This blog thing is new to me and a little strange...it feels like I'm talking to myself...haha..

Total elevation change on the run is 171 feet.

1/17/2011
Mile	Time	Heart Rate
1	8:20:00	136
2	8:12:00	149
3	8:15:00	153
4	8:03:00	158
5	7:54:00	153
6	8:47:00	155
7	8:02:00	158
8	8:04:00	159
9	8:11:00	161
10	7:24:00	165
Total	81:12:00	155
Pace	8:04:47

5:30 AM...Full Moon...39 Degrees...God is Good...!

Faster than yesterday...?

1/18/2011
Mile	Time	Heart Rate
1	8:07:00	136
2	8:14:00	149
3	8:29:00	153
4	8:10:00	158
5	7:27:00	153
6	8:15:00	155
7	8:19:00	158
8	7:48:00	159
9	7:58:00	161
10	7:13:00	165
Total	80:00:00	155
Pace	8:00:00
Elevation Change		171

"Nothing is covered up that will not be revealed, or hidden that will not be known. Therefore whatever you have said in the dark shall be heard in the light, and what you have whispered in private rooms shall be proclaimed on the housetops." Luke 12:2-3

Been running the Treadmill on my easy 5 mile days, keeping an 8:00 min. pace. I'v noticed my avg. heart rate has risen slightly. This may be because I've been running two 10 mile days before an easy treadmill day. Next week I plan to flip my training and run easy long runs and fast short runs.

1/20/2011
Mile	Time	Heart Rate
1	8:00:00	124
2	8:00:00	133
3	8:00:00	137
4	8:00:00	140
5	8:00:00	144
Total	40:00:00	136
Pace	8:00:00

& Upper Body Weights

"Remember not the former things, nor consider the things of old. Behold, I am doing a new thing; now it springs forth, do you not perceive it? I will make a way in the wilderness and rivers in the desert." Isaiah 43:18-19

Okay....Changed my mind, didn't stay out late last night so I went to the gym and ran 5 really easy miles and worked some weights. Made sure my heart rate stayed below 125...thinking I should run about 50 miles after that!

1/21/2011
Mile	Time	Heart Rate
1	8:44:00	119
2	8:34:00	125
3	8:35:00	125
4	8:45:00	124
5	9:26:00	124
Total	44:04:00	123
Pace	8:48:48

"The Lord will rescue me from every evil deed and bring me safely into his heavenly kingdom. To him be the glory forever and ever. Amen." 2 Timothy 4:18

This was my fastest 6.6 miles ever...! It's the main loop where I run near my house.

"I can do all things throught Christ who strengthens me." Phillippinas 4:13

1/22/2011
Mile	Time	Heart Rate
1	6:59:00	134
2	7:03:00	165
3	7:05:00	168
4	7:28:00	171
5	7:32:00	169
6	7:28:00	169
6.6	4:25:00	172
Total	48:00:00	164
Pace	7:10:01

This was supposed to be easy...but it was actually hard. I was trying to keep my heart rate below 135 for the entire 15 mile run. I kept finding myself speeding up...then I would have to slow back down to bring my heart rate back to 135. I actually had to walk up a couple of hills for a short way because my heart rate went to 142. I like to run faster....! I'm going to run all my longer runs (10 miles) this week with the low heart rate and see what that does or how it feels. I was actually a little more sore than I thought I would be after this run...figure that? I have never run a long slow pace like this, I was supprised I had to go so slow to keep my heart rate at 135.

1/23/2011
Mile	Time	Heart Rate
1	10:15:00	134
2	10:20:00	134
3	9:37:00	135
4	9:25:00	133
5	10:09:00	135
6	9:29:00	135
7	9:29:00	135
8	9:57:00	136
9	8:51:00	136
10	10:19:00	136
11	9:31:00	136
12	9:03:00	136
13	9:45:00	137
14	9:45:00	137
15	8:55:00	137
Total	144:50:00	135
Pace	9:39:20

1 Thessalonians 1:3
"We remember before our God and Father your work produced by faith, your labor prompted by love, and your endurance inspired by hope in our Lord Jesus Christ."

Okay...Here's the scoop.... I ran a single timed mile back in Sep. of last year at 6:00. I have wanted to go and run a timed mile again to see if I have improved so I did. I was hoping for a 5:45 but I din't make it. Only a slight improvement as you can see below but I did go on to run a total of 5 timed miles and if you compare those times to my previous 5 timed miles back in Nov. of last year I have great improvemnt...about 30 sec. improvement per mile (besides my first one). I really think I can do better, I think I may need to warm-up more. I'll try again in a few months.

Job 6:20
"They are distressed, because they had been confident; they arrive there, only to be disappointed."

5 Timed Miles on Track
1/27/2011
Mile	Time
1/2		Warm-Up
1	5:57:00	Track
2	6:40:00
3	6:34:00
4	6:31:00
5	6:33:00
1/2		Cool-Down
Total	32:15:00
Pace	6:27:00

I'm trying something different this week. I decided to run my long days at a slower pace than usual keeping my heart rate low. This is opposite what I've been doing. So, yesterday was a hard day! Today, 10 miles on the treadmill maintaining my heart rate at 135.  This was a nice change and I felt really good when I finished. Not sure if it's a good step for training but it was good for me mentally. Tomorrow I plan to run the same as today. It will be interesting to see if my speed and heart rate stay the same.

1/25/2011
Mile	Time	Heart Rate
1	7:45:00	120
2	7:50:00	134
3	8:00:00	134
4	8:01:00	135
5	8:01:00	135
6	8:02:00	135
7	8:02:00	135
8	8:03:00	134
9	8:03:00	135
10	8:04:00	135
Total	79:51:00	133
Pace	7:59:06

Genesis 33:14
"So let my lord go on ahead of his servant, while I move along slowly at the pace of the flocks and herds before me and the pace of the children, until I come to my lord in Seir.�

Went to the gym again...same routine as yesterday. 10 Miles keeping my heart rate at or below 135. I started out a little faster today because it didn't seem my heart wanted to start pumping. Interesting my times were somewhat faster than yesterday for the same routine. I'd like to say this is progress in my training but I know it doesn't happen this quickly. Maybe yesterday was a little slower/harder because on Monday I did a hard tempo workout and my muscles were still tired from that. You can see my heart rate is always lower on the first mile since I really don't do any warm-up...just jump on the treadmill, go slow for the first quarter, then pick it up fast until my heart rate gets to 135 and then back it off to maintain that pace.

I always work a few weights (upper body)... about 30 min., when I go to the gym but I forget to note it sometimes. Also do about .15 to .2 cool-down jog but don't record it as part of my run.

1 Timothy 4:15
Be diligent in these matters; give yourself wholly to them, so that everyone may see your progress.

1/26/2011
Mile	Time	Heart Rate
1	7:25:00	127
2	7:31:00	133
3	7:37:00	135
4	7:45:00	135
5	7:50:00	135
6	7:55:00	135
7	7:58:00	135
8	8:01:00	136
9	8:03:00	136
10	8:05:00	136
Total	78:10:00	134
Pace	7:49:00

OUCH.....! One warm-up mile then eight"gut-it" half miles plus one cool down mile...dissappointing! I thought I could run faster than this... Really no improvement from my similar workout back in November (and I ran 10 half's that time)...this makes me angry...!

8 Timed 800's on Track
1/27/2011
Mile	Time	Heart Rate
1			Warm-Up
1st	2:54:00	148	Track
2nd	2:54:00	154
3rd	2:59:00	151
4th	2:58:00	154
5th	3:00:00	154
6th	3:04:00	151
7th	3:04:00	150
8th	3:00:00	155
1			Cool-Down
Total	23:53:00	152
Pace	2:59:07

Genesis 4:5
"but on Cain and his offering he did not look with favor. So Cain was very angry, and his face was downcast."

I should be gratful for what I can do...

Went to the gym today to do my baseline workout. 5 miles at 8:00 pace which keeps my heart rate below 135. It actually stayed lower than normal but still went up on the last mile or so more than I would like it to. I started looking back at my records and realized that if I allow myself to slow down slightly and then speed up throughout my run I can actually run faster overall and keep the same heart rate. I think I am going to do a few long road runs and monitor/keep my heart rate constant and see how that goes. Here's my treadmill run for today.

1/28/2011
Mile	Time	Heart Rate
1	8:00:00	118
2	8:00:00	131
3	8:00:00	134
4	8:00:00	137
5	8:00:00	140
Total	40:00:00	132
Pace	8:00:00

Matthew 5:41
"If anyone forces you to go one mile, go with them two miles."

Ran my loop today...

Not much to day...seemed easy at first then hard at the end...

Working from a remote computer today and it's difficult to enter information so I'm going to wait until Monday for all the details. Tomorrow is 15, hope it's not raining.

Today I tried to run at a "Marathon Pace". I don't really know if  I've figured out what it actually is but based on my heart rate I decided I would call 135-148 my Marathon Pace. As I've figured it this is my "Aerobic Zone" but I'm still trying to figure all that stuff out. Also, I'm trying to figure out what pace I want to run at my first Half Marathon that is coming up soon. I have run further (20 miles) and faster (8:25 pace) but my heart rate but my heart rate was over 150 for 16 of the 20 miles.

The run was good except for the dead deer, skunks, owl, and beer bottles... I'm beginning to think there's a bunch of beer drinking rednecks out running over all of the wildlife! I'm glad I'm not a deer!

1/30/2011
Mile	Time	Heart Rate
1	8:49:00	131
2	8:23:00	144
3	8:02:00	146
4	8:50:00	147
5	8:31:00	146
6	8:43:00	146
7	9:33:00	146
8	7:56:00	146
9	9:14:00	147
10	8:08:00	147
11	9:14:00	147
12	9:45:00	147
13	8:08:00	148
14	8:19:00	148
15	7:17:00	162
Total	128:52:00	147
Pace	8:35:28

 Leviticus 7:24

"The fat of an animal found or torn by wild animals may be used for any other purpose, but you must not eat it."

I'm trying some different things this week. I decided to keep my low heart rate below 125 instead of 135 as I've done before. I'm thinking I may have been pushing the low heart rate a little too high. Today I ran 5 on the treadmill below the 125 mark. I'm curious to see how this makes me feel and to see if I see improvement or loss.

It's going to be really cold for the next few days so I'll be in the gym running on the treadmill. This will be a good chance to really work on a consistant pace. Since it's hilly where I usually setting a consistant pace is hard.

20 days until my Half Marathon race in Austin.

James 1:19
"My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,..."