High-Octane

Here's the details:

2/3/2013
Mile	Time	HR	HR %
1	7:44:00	138	71%
2	7:46:00	144	75%
3	7:48:00	143	74%
4	7:46:00	145	76%
5	8:29:00	148	78%
6	7:45:00	147	77%
7	7:52:00	150	79%
8	7:39:00	147	77%
9	7:56:00	151	80%
10	7:34:00	149	78%
11	7:44:00	151	80%
12	8:04:00	155	82%
13	7:39:00	154	82%
14	7:41:00	153	81%
15	7:35:00	155	82%
16	7:39:00	158	85%
17	7:26:00	158	85%
18	7:41:00	159	85%
19	7:50:00	161	87%
20	7:32:00	163	88%
21	7:03:00	166	90%
Total	162:13:00	152
Pace	7:43:29
Ran small loop 3X
40Âş to 52Âş - Calm and Clear
Target: Long Run - 20 Miles @ 7:41 Note: This was a successful run. My HR stayed lower than I think it ever has on a long run like this. My legs didn't seem to get stiff at the end. I tried to drink plenty of gatorade early in the run and too a gu at 7 and 14. This was the same run as last week with a 28 second per mile improvement.

My knee is not going to give me any trouble in the marathon in a few weeks. I believe it is 100% now. I wasn't really looking forward to this 20 miler but now that it's over I'm very happy with the results. My confidence is now building again. The weather was perfect at 40 degrees when I started but rose to about 52 before I finished. I ran my 7 mile loop 3X again today. I tried to be conservitive on the first loop, pick up the pace/effort throughout the seceond and third loops. My longest mile was 8:28 and my fastest mile was 7:03. The longer miles are because I have some pretty long hills that sometimes slow me down and also in some points of the run I just wasn't feeling it and so I just slowed down until I was comfortable again.

My average pace for this run was 7:43 and my HR was 152. 152 is really good for me on such a long run. I did press on the last three miles and my HR  jumped to above 160 but that's understandable because that's where the hills are and the last mile I was pushing pretty hard.

Now after the run, I feel really good for just finishing a 21 mile run.

Oh, I forgot to mention I ran 21 instead of 20 just because I felt like it and my fastest mile was the last one :-)

I can't cut and paste the spreadsheed details using this tablet but I'll do it Monday when I get to work. 

Cross training day today. I was a little sore yesterday from the 21 miler on Saturday so I took the day off. Today I went to the gym and ran 8 miles on the elliptical and 2 miles @ 7:30 pace on the TM. All is good now and I'm beginning to look forward to the marathon in three weeks!

Track Workout - Intervals!

Haven't done this in a while and I could feel it. My body wasn't used to running fast. Too many slow miles on the treadmill and elliptical I guess. I may also still be recovering from the 21 miler on Saturday. Overall the workout was pretty good even though I missed my mark by a few seconds. As I was running I was thinking, "I could put out a little more effort and hit the times" but I settled for a half-hearted (well, maybe a three-quarter-hearted effort). Anyway, I'm okay with it.

2/5/2013
Mile		HR	HR %			HR	HR %
3	Warm-Up @ 9:30 Pace - HR 136
800m	3:05:00	146	76%	800m	3:04:00	156	83%
1:30	Recovery			2:00	Recovery
800m	2:55:00	157	84%	800m	3:03:00	155	82%
1:30	Recovery			3	Cool-Down @ 8:39 Pace - HR 146
800m	2:57:00	158	85%
1:30	Recovery
800m	2:56:00	157	84%
3:00	Recovery
800m	3:01:00	156	83%
2:00	Recovery
800m	3:03:00	156	83%
2:00	Recovery
Avg Repeat Time	3:00:30
Max HR	169					Total Miles	10
Where Run - High Schoo Track
Weather - 50 degrees, Very Foggy
Target: Repeats - 10-20 Min. Warm-up, 8 x 800 @ 2:58 (5:56 pace), 1:30 Recovery Between Each, 10 Min. Cool-down. Notes: I was not feeling it when I started so I ran an extra mile warm-up. Got a drink after my 4th rep. Recoveries streched to 2:00 after that. Last time I did this workout I averaged about 6 seconds faster but I was pushed my effort/HR to 172 avg.

Hebrews 6: 11-12

But we long for each of you to continue to manifest the same earnestness, with a view to your enjoying fulness of hope to the very End; so that you may not become half-hearted, but be imitators of those who through faith and patient endurance are now heirs to the promises.

Cross-Training in the gym today. I decided to break it up into smaller segements so I ran 1 mile on the elliptical and then ran 1 mile on the treadmill until I completed 10 miles. The elliptical miles were at 9:00 pace and the treadmill miles were 7:30 pace. This was a refreshing workout on my legs!

Back into the swing of structured training but starting to taper down for the race in two and a half weeks. Last time I ran this run at 6:49 pace so I was a little disappointed in this run. I may have just been a little tire as it's the fourth day in a row that I've run. tomorrow I will rest!

2/7/2013
Mile	Time	HR	HR %
1.1	Warm-Up @ 8:18 Pace - 120 HR
1	7:07:00	151	80%
2	7:04:00	160	86%
3	6:53:00	160	86%
4	7:06:00	160	86%
5	6:48:00	165	89%
2.7	Cool-Down  @ 8:48 Pace - 145HR
			Total Miles	8.8
Total	34:58:00	159	85%
Pace	6:59:36
Where Run - Small Loop + Smallville, Clockwise
Weather - 63 degrees, 87% humidity
Target: Tempo Run - 1 Mile Easy, 5 Miles @ 7:00 Note: Had to speed up on the last one to hit 7:00 pace. Had a fleeting though to run one more but opted not to.

Psalm 22:5

"They cried to you and were saved; in you they trusted and were not disappointed."

Long run today. I was hoping to knock this one out a little faster and a little easier but struggled a little throughout the run feeling tired. It might be because I haven't really gotten a good/long nights sleep in a couple of weeks. Going to bed at 11-12 and getting up at 5 just isn't enough sleep :-(

This run was supposed to be 10 miles @ 7:26 according to the training schedule but I've been making all of my runs a little longer than the schedule to see if it will increase my endurance a little. My plan was to start out a little slow and gradually build my effort throughout the run. I feel I did pretty well at that. The actual times do vary some because of the hills. I ran my small loop twice and added smallville in once to make the total distance. Miles 1 and 9, 2 and 10, etc. are corresponding miles on the course. 

Mile Time Hr

1 7:52 137

2 7:55 147

3 7:40 143

4 7:52 148

5 7:42 152

6 7:42 153

7 7:37 150

8 7:38 149

9 7:54 152

10 7:43 153

11 7:45 155

12 7:20 156

13 7:30 160

14 7:25 161

15 7:09 162

.75 Slow Cool-Down

Avg Pace - 7:39

Avg HR - 151 

Cross-Training day : 70 minutes on the elliptical machine

Training starts to get easier for the next two weeks. Now it's time to start hoping for good weather!

Exodus 33:14

¹⁴ God said, “My presence will go with you. I’ll see the journey to the end.”

Interval Training day on my first of two recovery weeks before the marathon. For some reason I don't feel like this workout is much of a recovery run. I guess it's because it's only five intervals and not eight :-) I was feeling a little slow going into the first and second intervals. I think it's because I missed several weeks of this faster stuff. Last time I did this workout I was able to average a 3:39 time (5:47 Pace). The weather dididn't make me want to run fast either.

2/12/2013
Mile	Time	HR	HR %	Max HR	Pace
3	Warm-Up @ 8:25 Pace
1000m	3:51:00	144	75%	161	6:19:00
200m	Recovery
1000m	3:51:00	151	80%	163	6:13:00
200m	Recovery
1000m	3:48:00	147	77%	166	6:11:00
200m	Recovery
1000m	3:48:00	156	83%	169	6:12:00
200m	Recovery
1000m	3:45:00	153	81%	166	6:06:00
200m	Recovery
3	Cool-Down @ 8:30 Pace
				Avg Pace	6:12:12
Total	19:03:00	150	79%
Avg. Time	3:48:36	Total Miles		9.75
Where Run - High School Track
Weather - 50 degrees and Drizzling.
Target: Repeats - 10-20 Min. Warm-up, 5 x 1000 @ 3:44 (5:58 pace) 400m Recovery between each, 10 Min. Cool-down. Notes: Didn't remember what the recovery should be and I cut it to 200 active recovery. Also, added quite a bit to the warm-up and cool-down. Couldn't quite hit the paces on the speed work.

Major breakthrough today! I was able to run on the elliptical without holding onto the hand rails :-)

70 minutes on the elliptical. BOARING...!

Ahh...Here's something interesting, if you're interested I can be tracked in the marathon. Here is the website:  http://www.mychiptime.com/searchevent.php?id=7211

Short Tempo run today on my first taper week. Last year I ran this same run in 6:42 avg. pace. This time was a little faster at 6:39. This wasn't all out race effort but I had to push a little. It doesn't seem like it's too tough but the second two miles both have long gradual uphills that seem to really slow me down.

Rest or light cross-train tomorrow and a 10-13 mile run at marathon pace on Saturday will pretty much do it for anything tough. Now I start hoping for good weather! Right now it says its going to be 34 degrees the morning of the race and mostly cloudy.

2/14/2012
Mile	Time				Elev. Change
1.75	Warm-Up - @ 8:43 Pace
1	6:36:00	No HR Monitor			-43'
2	6:37:00				+ 50'
3	6:44:00				+ 53'
2	Cool-Down - @ 8:23 Pace
Tempo Miles	19:57:00
Pace	6:39:00			Total Miles	6.75
Where Run - Small Loop
Weather - 39 Degrees, 75% Humidity, Calm
Target: Tempo Run - 2 Easy, 3 Miles @ 6:45 pace, 1 Miles Easy Notes: Same route last time was a 6:42 Pace.

Matthew 16:2-3

He answered them, “When it is evening, you say, �It will be fair weather, for the sky is red.’ And in the morning, �It will be stormy today, for the sky is red and threatening.’ You know how to interpret the appearance of the sky, but you cannot interpret the signs of the times.

Last long run before the Ft Worth Marathon next Sunday. I went back and looked at several of my 10 mile runs over the last couple of years on the same course. Here's the results:

10/26/10

2/25/11

10/15/12

1/13/12

1/26/12

2/18/13

Time

HR

Time

HR

Time

HR

Time

HR

Time

HR

Time

HR

1st 5 Miles

8:22:24

147.8

36:36:00

156.8

39:01:00

146.8

36:51:00

155.6

36:54:00

157.6

38:31:00

147.8

2nd 5 Miles

8:09:24

157.2

37:16:00

166.8

37:27:00

157.2

35:59:00

163.8

38:32:00

165.4

37:29:00

157.8

8:15:54

152.5

7:23:12

161.8

7:38:48

152

7:17:00

159.7

7:32:36

161.5

7:36:00

152.8

Todays run was the best if you compare the HR effort.

I also went back and compared almost all 21 mile runs (since I started running). Here's the results:

	Avg.
21 Mile Runs	Pace	HR	HR %	Temp
First 21 at Ft Worth 2012	7:39	162	87	45Âş
Best 21 in 2011	7:45	154	84	65Âş
Last 21 Before Ft Worth 2012	7:49	153	81	55Âş
First 21 at OKC 2012	7:53	159	85	68Âş
Last 21 Before OKC 2012	7:55	150	79	60Âş
First 21 at OKC 2011	8:00	165	91	45Âş
Last 21 Before Ft Worth 2013	7:43	152	80	45Âş

My 21 mile run two weeks ago was the best if you compare the HR effort.

Hopefully I'm going into the race in as good of shape as I've everbeen. JG and others have given me good race advice. Now all I have to do is execute it!

James 4:16

As it is, you boast in your arrogance. All such boasting is evil.

Not much to say about today. It was a cross-training day at the gym.

4 miles on the elliptical and 1 mile on the TM @ 7:30 pace.

Easy Interval day for this marathon week. Six 400's at this pace just doesn't seem like a workout, but I guess that's what it's supposed to feel like. My legs like to run at this pace, it actually feels like I'm floating along and not plodding along.

2/20/2013
Mile	Time	HR	HR %	Max HR
2.25	Warm-Up @ 8:03 Pace		141
400m	1:18:00	148	78%
400m	Recovery
400m	1:20:00	151	80%
400m	Recovery
400m	1:14:00	157	84%	169
400m	Recovery
400m	1:20:00	154	82%
400m	Recovery
400m	1:19:00	155	82%
400m	Recovery
400m	1:16:00	157	84%
0.5	Cool-Down
	1:17:50	154	81%
			Total Miles	4.5
High School Track
53Âş - 15 mph wind
Target: Repeats - 10-20 Min. Warm-up, 6 x 400m @ 1:27 (5:48 Pace),  400m Recovery between each, 10 Min. Cool-Down. Note: Got distracted by the High School Track Coach so my cool-down was cut short.

Woring on my checklist for the race:

ĂĽ 16 Weeks Training (4 weeks modified - knee bone spur)

ĂĽ Nutrition

ĂĽ Rest

ĂĽ Mental Preperation

ĂĽ Race Plan

I think I'm ready �

I'm Done!

Last run before the Ft Worth Cowtown Marathon on Sunday. The weather should be good at around 40 degrees, 80% Humidity and no chance of rain.

Here is the link to live race messaging if anyone is interested:

http://www.mychiptime.com/searchevent.php?id=7211

Ha ha, I packed all of my stuff last night and almost forgot my running shorts as they were in the dryer... At the last minute I remembered them :-)

My goal time for the race is 3:23 (7:45 pace). That's about a minute slower than my half marathon PR pace...surely I can do that! If I can run a 3:23 this will give me a BQ by 7 minutes and should place me in the top 5 in my age division.

2/22/2013
Mile	Time	HR	HR %	Max HR
1	Warm-Up @ 8:47
1	7:24:00
2	7:28:00
0.15	Cool-Down
Tempo Miles	14:52:00	0	0%
Pace	7:26:00			Total Miles	3.15
Where Run - Out & Back
Weather - 48 Degrees
Target: Tempo Run - 1 Easy, 2 Miles @ 7:26 pace

Hopefully the next thing I'll be posting is a good race report!

1 John 4:18 

There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.

KEEP THINGS IN PERSPECTIVE

Coach John McKay of USC said this to his team after they had been humiliated 51-0 by Notre Dame.

McKay came into the locker room and saw a group of beaten worn-out and thoroughly depressed young football players who were not accustomed to losing. He stood up on a bench and said, “Men, let’s keep this in perspective. There are 800 million Chinese who don’t even know this game was played.” That’s what you call perspective.

Okay, here is the real race report:  DNF

 I was so mad at myself I just couldn't bear to write a race report until now. Although running and racing is not really that important to me I still driven to accomplish something when I set out to do it. This pursuit to BQ has me frustrated. I have managed to flunder in my effort to achieve the goal.

I should have BQ'd on my first marathon but I went into it missing 4 weeks of training because of a bone spur. My second marathon I ruined by overconfidence and a pace who had me on a 3:09 marathon at 16 miles. My third marathon I tried to run 4 weeks after my third. I was simply not recovered and now this last marathon and ...how dumb is this... on this marathon I missed the full marathon cut-off and ran 3 miles before I realized it! Anyway, now I find myself contemplating running OKC again it 4 weeks :-(

Anyway, here are my splits through the 16 miles. Miles 13-16 are erratic as I was trying to figure out what to do. I ended up running 22 miles before I quit all together.

2/26/2012
Mile	Time	HR	HR %
1	8:00:00	141	73%
2	7:48:00	154	82%
3	7:52:00	157	84%
4	7:50:00	155	82%
5	8:02:00	156	83%
6	7:44:00	156	83%
7	7:37:00	156	83%
8	7:49:00	155	82%
9	7:57:00	152	80%
10	8:06:00	157	84%
11	7:41:00	156	83%
12	7:30:00	156	83%
13	8:00:00	157	84%
14	7:12:00	162	87%
15	8:05:00	166	90%
16	7:57:00	164	89%
17
18
19
20
21
22
23
24
25
26
26.3
Total	125:10:00	96	51%
Pace	4:46:38
Ft Worth Cowtown Marathon
Weather - 38 Degrees. Calm
Target: Race  - 26.3 Miles @ 7:26 Note: Ran off course. DNF

3 days off after the debockled marathon. My quads are still pretty sore but the rest of my legs and feet are fine.

2/28/2013

Total Miles: 8 Alternating miles on Eliptical @ 9:00 Pace & Treadmill @ 7:30 Pace.

Psalm 73:25-26

Whom have I in heaven but you? And earth has nothing I desire besides you. My flesh and my heart may fail, but God is the strength of my heart and my portion forever.