High-Octane

REST....SORE LEGS....!!!

My legs made it through this marathon pretty well this time. They are still a little tired but not sore any more. My plan is to start running next Monday. I think there is a local 5K on the 19th that I might run. It might be tough to PR since I'm sure my legs will still be a little tired. There is also a 10K on May 2 in my hometown that I might go and run. I'm looking to break 20 and 42 on these two races but it may not be possible so soon after the marathon.

Good roping event coming up this weekend...I need to be at the top of my game!

After a frustrating weekend of roping I decided to go out and burn off some aggrivation. Placed (5th) in one event but not good enough for a qualifier and not nearly as good as I can/should do :-(

5/6/2012
Mile	Time	HR	HR %
1	7:37:00	146	76%
2	7:25:00	156	83%
3	8:00:00	160	86%
4	7:38:00	156	83%
5	8:23:00	161	87%
6	7:44:00	166	90%
0.2	1:31:00	170	93%
Total	48:18:00	158	84%
Pace	7:47:25
Ran in Gatesville Out & Back Route
75Âș - Humid and Breezy
Target: 6-7 miles

Obviously I haven't recovered from the marathon yet. My legs are still tired.

I don't know why I log miles as "Easy Miles". When I run this slow it just seems like torture. It seems to make me more tired than running fast(er). My goal was to keep my HR below 140. It's obvious I have a way to go before being recovered, I have run this same route at this HR goal and averaged 8:50 pace.

5/7/2012
Mile	Time	HR	HR %
1	9:33:00	116	68%
2	9:13:00	133	79%
3	8:56:00	134	72%
4	9:46:00	138	81%
5	8:43:00	137	78%
6	9:08:00	138	78%
7	9:41:00	140	80%
8	10:14:00	140	82%
9	9:28:00	141	82%
10	10:16:00	142	87%
Total	94:58:00	136	79%
Pace	9:29:48
Big Loop
70Âș - Very humid
Target:
Keep HR below 140.

20 miles today...My body just doesn't like to run over 18 miles :-(

9.25 miles @ 8:16 Pace - HR 148.

Much easier run than yesterday. I turned 52 today so if I run 6.55 miles tomorrow I will have run 52 miles for my birthday week :-)

Here's my late report for the final run for the week. I just turned 52 this week so I decided to run 52 miles for the week. Probably not the smartest thing one week from a marathon but I think I fared okay. I'll probably not run that many miles this next week :-)

So today's run was 7 miles @ 7:42 pace. I didn't go for a record time on my 7 mile loop and I didn't revert to an old man's pace... just stuck with a respectable marathon pace.

I think my total for the week ends up being 52.45 :-) 

I don't really have any plan for running right now so I'm just getting up and then deciding what to run and how long. The problem is I was an hour late to work today....I can't make a habit of this. I want to run some long, really slow miles and try and keep my HR below 140 but I just can't seem to do it. As soon as I get started I just don't like running that slow. On some of the hill I almost have to walk to keep it that low. After mile 4, which has a big hill, I just gave in and ran what I wanted to run!

5/14/2012
Mile	Time	HR	HR %
1	8:57:00	127	63%
2	8:34:00	141	73%
3	8:16:00	141	73%
4	8:45:00	145	76%
5	8:12:00	142	74%
6	8:05:00	143	74%
7	8:21:00	146	76%
8	8:17:00	149	78%
9	8:20:00	145	76%
10	8:16:00	147	77%
11	8:24:00	151	80%
12	8:24:00	153	81%
13	7:57:00	154	82%
14	8:11:00	153	81%
15	7:59:00	156	83%
16	7:46:00	160	86%
0.03	Cool-Down
Total	132:44:00	147	77%
Pace	8:17:45
Big Loop, out to end of chruch road, smallville, then out and back small loop to make 16.
65Âș
Target: Just Run.

Romans 8:24-25

²⁴ For in this hope we were saved. But hope that is seen is no hope at all. Who hopes for what he already has? ²⁵ But if we hope for what we do not yet have, we wait for it patiently.

This was the BEST run I've had in ages....!

I got to run 2 miles with my daughter Callie. She's back from college for a few days before leaving for the entire summer. She will be a counselor at two Centrifuge Camps this summer working on the drama team.

Callie has been struggling with her running....maybe you guys could help figure out what's wrong. About a year ago Callie started having trouble with her feet. She ended up with a fracture in one of her feet (we had it x-rayed), she laid off for several weeks, started running again and then acquired another fracture. After lying off several weeks again she went to a foot doctor who prescribed orthopedics and had them custom built for her. She then began to run with the orthopedics (which she says were very uncomfortable) and things seemed okay for a while. I don't know the exact timing but I believe after a couple of months she then started having lots of trouble with shin splints. These were very painful and slowed her running down quite a bit but to top all this off, now her calves seem to tighten up like rocks when she run. Her runs have been only 2-3 miles each time she runs but if she runs more than a couple of days she basically has to lay off for a week. Today I told her to just take the orthotics out of her shoes and see if that helped. On top of all this, she has been to Luke's Locker and she's tried two different shoes (per their recommendation) to try and help the problem. If anyone has any advice it would be greatly appreciated.

Psalm 144:12

¹² Then our sons in their youth
    will be like well-nurtured plants,
and our daughters will be like pillars
    carved to adorn a palace.

I ran 7 miles by myself and the 2 miles with Callie to make a total of 9 miles. Everything feels pretty good. I seem to be getting some of my speed back. I really enjoy having someone to run with even if it is only a couple of miles.

I have added a schedule of possible upcoming races for my in the next few months to my profile. We'll see if I can stick to the plan!

5/16/2012
Mile	Time	HR	HR %
1	7:51:00	132	67%
2	7:42:00	153	81%
3	7:08:00	156	83%
4	7:25:00	162	87%
5	7:20:00	164	89%
6	7:09:00	165	89%
7	7:22:00	169	92%
8	8:30:00	140	72%
9	8:02:00	137	70%
Total	51:57:00	157	84%
* Avg Pace	7:25:17

*Miles 8-9 are not included in the Avg Pace

Ecclesiastes 4:9-10 
Two are better than one, because they have a good return for their work; If one falls down, his friend can help him up. But pity the man who falls and has no one to help him up!

Went on a camping trip. Ran throughout the park and on some trails. I don't feel comfort

First run of a new RLRF training series. Rye and I are doing the 16 week marathon training program for a 3:16 marathon. This is going to be fun running with him "virtually" and also comparing my workouts with the last ones. Today I was really dreading the start as I have been very busy the last couple of weeks and not gotten much rest. I've just been tired! Physically I am doing good with no issues right now.

When I finally drug myself to the track and started running I actually felt pretty good. As you can see I overdid the first mile, realized it, and compensated on the second two miles. My warm-up and cool down miles felt pretty easy at low 8:00 paces. I ran 3 miles on the cool-down instead of my usual 2 since I felt good.

Now I'm looking forward to the next run!

5/21/2012
Mile	Time	HR	HR %	Max HR
2	Warm-Up @ 8:10 Pace - 133 HR
1	5:51:00	161	87%	171
	1-1/2 Min. Recovery
2	6:09:00	163	88%	173
	1-1/2 Min. Recovery
3	6:10:00	166	90%	175
3	Cool-Down @ 8:05 Pace - 153 HR
Total	18:10:00	110	88%
Pace	6:03:20		Total Miles	8
High School Track
63Âș - 70% Humidity
Target: Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:15 pace, 1 Min. Recovery between each, 10 Min. Cool-down. Notes: Started out my first mile too fast. Wondering now how fast I can run a mile. Felt really good after the entire run.

My cross-training consisted of a 2 mile run with Callie :-)

This week is tough because I have something every night of the week, also Callie's home so I've opted to run short with her on my cross-training days.

2 Miles @ 8:10 Avg. Pace  -  HR 129

Work-out #2...RLRF Program. Everything was good but it still felt a little harder than I though it should feel. I briefly thought about running 3 tempo miles but at the end of 2 I decided I wasn't ready for that!

I went back and read up on how to do a Tempo Run and I'm actually doing it wrong. It says you should "gradually increase during the easy miles, so that you are close to tempo pace by the end of the warmup". As you can see I just ran slow and then sped up for the two miles. I also took a couple of minute breather after the 2 fast miles, before I started my 3 cooldown miles. No wonder I can't run a 3:16 marathon, I'm doing it all wrong :-( ...And what is warmup and cooldown pace anyway??

5/23/2012
Mile	Time	HR	HR %	Max HR
1	8:30:00	142	74%
2	8:49:00	150	79%
3	6:41:00	156	83%	165
4	6:40:00	170	93%	177
5	8:38:00	151	80%
6	8:22:00	157	84%
7	8:32:00	160	86%
0.25	Cool-Down
Total	42:51:00	152	80%
Pace	8:34:12		Total Miles	7.25
Tempo Miles	13:21:00	163	88%
Pace	6:40:30
Small Loop +
70Âș -90% Humidity - 10 mph Wind
Target: Tempo Run, 2 Warm-up, Stretch, 2 @ 6:45 pace, 2 Cool-down Notes: I was thinking this run would be easier. Everything felt good, it just took more energy than I thought it would.

This was supposed to be a cross-training day but I opted to run 2.5 miles with Callie. She's only home for a few days and then off to work church camp for the entire summer.

2.5 Miles @ 8:45 Pace  -  HR 125 Avg

Psalm 127:3-5

Behold, children are a heritage from the Lord, the fruit of the womb a reward. Like arrows in the hand of a warrior are the children of one's youth. Blessed is the man who fills his quiver with them! He shall not be put to shame when he speaks with his enemies in the gate.

Another kinda off day from my training program. I don't have time for cross-training in the evenings so I've just been running a little in the mornings. I ran one mile fast...just for fun.

I am running in a 5K tomorrow morning but I'm also supposed to be running 13 miles @ 7:56 pace for my RLRF program. I'm thinking about getting to the race early and running the course once before the race, then run the race and then continue to run in the area to complete the 13 miles. We'll see how all of that goes :-)

5/25/2012
Mile	Time	HR	HR %	Max HR
1	8:20:00	132	67%
2	8:19:00	147	77%
3	6:03:00	167	91%	175
4	7:58:00	161	87%
0.25	Cooldown
Total	30:40:00	304	117%
Pace	7:40:00		Total Miles	4.25
Out & Back
73Âș - 75% Humidity
Target: 2 Slow and 1 Fast mile, 1 slow.

Well I didn't quite hit the Sub-20 mark today but it was a decent effort.

20:19 beats my old PR by 50 seconds.

The race had 111 runners, several high school and a few college kids. I wasn't familiar with this course so I got there a little early and ran the course as a warm-up before the race. I thought it would be more hilly but it really just had some rolling low hills.

The first mile of the race has a decent uphill climb for the first half mile. I started out about 10th in the pack. At about the half mile mark I was running about a 6:15 pace but decided I needed to slow down a little ending the first mile in 6:27. The second mile was mostly flat. The main pack had run out in front of me but three guys were starting to fade from the main group. I passed two of them on this mile. I ended up running a a 6:34 on this mile and thought that was good enough. The third mile was almost all an uphill climb, ever so slightly, and just enough to make me slow down a little. I didn't really realize I had slowed to a 6:44 pace until I hit the 3 mile marker and saw the time on my watch (uh..oh...I'm in trouble). I did pass another guy or two on this mile. No one ever passed me in the race so I was kinda running alone the whole way. You couldn't see the finish line until right at the 3 mile mark and at this point I started to kick running the last .1 in 32 seconds. 20 seconds off my Goal but still a 50 second PR. I'm sure I can hit my goal on the next 5K.

I'm thinking the warm-up was a little too much since I was dripping with sweat at the end of it. It was about 75 degrees and very humid. My legs didn't feel like they had much spring in them after the warm-up. 

3 Warm-up miles and 1 cool-down mile.

Callie (my daughter) also ran today and won 3rd in her age group. She took it very easy and was just running for fun... Her legs are getting much better. 

I'm working on my E-Pad so I can't download my spreadsheet. 

Today was the second track workout on the RLRF program. I warmed up for 2 mile @ 7:55 pace then ran 5 x 800 @ 2:51 avg pace. My Hr avg was 163. I then ran  2 mile cool-down @ 8:30 pace. I took 2 minutes rest between each 800. The scheule called for 4 but I ran 5. Last time I did this workout I ran the 4 800's in 2:59. The training calls for 2:58.

Callie was with me and ran a couple of 400's. Her legs are feeling good, now that she's taken the orthotics out of her shoes. Hopefully she can continue with any more pain or injury. We are going to go and buy her some more shoes today that have a little arch support in them....any suggestions...???

 Romans 3:23

"for all have sinned and fallen short of the glory of God. "

Today was supposed to be a cross-training day. I just ran 2 easy miles with Callie and called it a recovery day.

Tempo run on week 2 of the RLRF program. Last time I did this same run I ran a 7:19 avg. pace but the temperature was 49 degrees and not 77 degrees. I felt pretty good throughout the run but after the 5 mile tempo I started to really feel tired. I was probably dehydrated some from the heat and humidity.

5/30/2012
Mile	Time	HR	HR %	Max HR
1.8	Warm-up @ 8:17 Pace - HR 131
1	7:15:00	147	77%
2	7:24:00	160	86%
3	7:42:00	165	89%
4	7:31:00	169	92%
5	7:08:00	172	94%
2	Cool-down @ 9:00 Pace - HR 151
Total	37:00:00		Total Miles	8.8
Tempo Miles	37:00:00
Pace	7:24:00
Ran Small Loop & Smallville
77Âș - Very Humid
Target: Tempo run - 1 Warm-up, Stretch, 5 @ 7:26 pace, 1 Cool-down. Notes: Was very hot and sweaty. Walked on some of the cool-down.

John 3:3

In reply Jesus declared, “I tell you the truth, no one can see the kingdom of God unless he is born again.

Today was supposed to be an off day or a cross-training day but I decided to just go out and run a few miles instead. I don't have time today to bike and I've really done no cross training in the last couple of weeks so I didn't think a few extra miles would hurt.

Callie is gone so I'm again running by myself. The only excitment is my new neighbors have gotten inspired by seeing me run and now they are walking almost every morning. I at least get to say "Hi" as I run by them.

5/31/2012
Mile	Time	HR	HR %
1	8:08:00	129	65%
2	8:20:00	157	84%
3	7:52:00	159	85%
4	7:17:00	155	82%
5	8:14:00	160	86%
Total	39:51:00	152	80%
Pace	7:58:12
Out and Back down Old Lehmann
68Âș - 68% Humidity

John 14:6

⁶ Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.