High-Octane

I decided to run the treadmill today so I could run a nice even pace and keep my heart rate exactly at 140 (what I believe is my top Aerobic Recovery Pace). Also, I sweated so much on yesterdays run that my shoes basiclly fill with sweat. This caused my feet to begin to get blister so my though was to run indoor so I don't get my feet so wet and aggrivate the situation. I think it worked.

I may be running a 10K on Saturday. I'm thinking about making a quick trip to Gatesville (my home town) this weekend. They are having a 5K & 10K in conjunction with the Shivaree ( I have no idea what a "Shivaree" is). This should be interesting since I have never run a 10K. I'm thinking maybe a 7:10 pace?? based on the weather conditions and what I've been running lately. I don't think they get very many runners in Gatesville (it's kinda like Abilene but smaller. I'm sure there will be a few good runners but I should be somewhere close to the top :-)

6/2/2011
Mile	Time	Heart Rate	HR %
1		123	59%	Ran the Treadmill at Home (Adjusting Speed to Maintain 140 HR)
2		136	68%
3		140	71%
4		140	71%
5		140	71%
6		140	71%
7		140	71%
8		140	71%
Total	71:08:00	137
Pace	8:53:30

 Matthew 13:57

And they were deeply offended and refused to believe in him. Then Jesus told them, “A prophet is honored everywhere except in his own hometown and among his own family.â€�

I feel like such an idiot...! I just realized I was one day off (since Monday) on my Blog entries. I was having so much trouble with the Blog working last weekend I couldn't easily enter information and I guess the holiday threw me off. I've just been merrily enterinng data in sequencial order not even looking at what day the calendar said. Anyway this report is actually Monday's report. (Man...I hope Burt doesn't read this entry!)

Ran 3 miles:

5/29/2011
Mile	Time	HR	HR %
1	7:47:00	134	67%
2	7:44:00	141	72%
3	7:52:00	140	71%
Total	23:23:00	138	70%
Pace	7:47:40

Proverbs 17:28
Even fools are thought wise if they keep silent, and discerning if they hold their tongues.

I decided not to run today since I'm running the 10K in Gatesville tomorrow. Last night was a late night (I started a teen bible study with Kirby and some of his friends) and tonight will be late getting to Gatesville. I figured a little more sleep would be better than a little more running.

2 Extra hours of sleep....Good!

Psalm 3:5
I lie down and sleep; I wake again, because the LORD sustains me.

Gatesville Shivaree 10K ... Yeah, I PR...!!! Wait a minute, this was my first 10K :-)

Even though I don't feel like I'm back to 100% on my conditioning I was happy with this race. My plan was to try and run a 7:10 pace or less knowing it would be taxing because of the heat, humidity and the fact that my cardio is just not where it needs to be.

The race was actually in my home town and in conjunction with the Shivaree (I have no idea what it's celebrating but it's been going on annually as long as I can remember). They had kids runs, a 5K and then the 10K. There were not many entered (I believe about 20 in the 10K). When I got to the race I looked around to see who might be the best runners and found one guy (I think late 20's or early 30's) who was obviously a runner and striked up a conversation with him. Come to find out his plan was similar to mine so we basiclly ran the race together. There were a few others who looked like they were seasoned runners but I didn't bother approaching any of them.

My new best friend and I started out in a pack of 5 guys who all ran together for the first mile. The pace seemed ok but looking back I think it was a little too slow on the first mile. All of the pack stayed together through the first mile and I was thinking maybe there would be a couple more who were planning to run my same pace as me or better. About mile 2 the first one dropped out. At mile three the second one dropped out and at mile 4 the third one dropped out leaving just me and my new best friend. I seemed to be running fine through these first miles but I was really breathing hard, even after the first two miles. I know my new best friend though I was going to drop out at any time (because of the hard breathing) but I kept reminding myself that I always breath hard (although today it was extra hard). As I ran through the fourth mile I started to get worried about my HR not knowing how long I could keep going at this pace and running at over 90% of my HRR. My new best friend and I ran together until about mile 5.5 where we hit a pretty steep hill. I don't know if I just mentally siked myself out or if I had just run myself out but I slowed a little...just enough to give my friend a 30 yard lead. After we topped the hill I told myself that I was just going to suck it up and finish strong or just blow myself up. I gain about 15 of the yards back in the last quarter of a mile but just couldn't pull out a win!

All in all I was happy with my run, especially with my determination to finish strong. (I added a column on the chart below to show "Best Pace" for each mile). I'm happy I could kick it up to a 4:47 Pace (and a 4:04 Best Pace) for the last .25 miles.

I was really tired at the end. I got dizzy and had to sit for a while to recover but after a while felt fine.

Note to self: I've got to work on things to strengthen my cardio. I think my legs are fine and can go faster if I can just get my cardio stronger. Also, what are you supposed to run the day after a 10K race...?

Shivaree 10K - Gatesville
6/4/2011
Mile	Time	Best Pace	HR	HR %
1	7:22:00	6:16:00	155	81%
2	7:06:00	6:19:00	167	89%
3	7:09:00	6:23:00	171	92%
4	7:06:00	6:20:00	173	93%
5	6:59:00	6:21:00	174	94%
6	6:51:00	4:55:00	177	96%
6.2	0:51:00	4:04:00	177	96%
Total	43:24:00		171	92%
Pace	7:00:00	75º	High Humidity

Thessalonians 5:11

“Therefore encourage one another and build each other up, just as in fact you are doing.â€� 

Thank you guys (Blog Friends) for building me up and encourging me in my running!

I had planned to take it easy today (Sunday) but then I read Sloe Joe's run report for the day and became convicted that I should do something. Since the only time I had to run was from 2 til 4 I decided to just run on the treadmill. I hanen't done this before but I watched a movie the whole time (Unstoppable). It was pretty good (both the movie and the run while watching).

10 miles @ 9:00 pace

1 Thessalonians 1:5
because our gospel came to you not simply with words but also with power, with the Holy Spirit and deep conviction. You know how we lived among you for your sake.

I'm not real sure how to log the workout today. I went to the gym and worked upper body weights some leg weights, rode the stationary bike for 6 miles (20 min) and worked the elipitical (or maybe it worked me) for 2 miles (20 min). I just logged the elipitical as a 2 mile run...? Oh....but the best part is the gym now has 4 NEW treadmills (and I did say 4!). There were only three before and usually only one that worked. I'm excited to get back to the gym to try out one of the new treadmills. It doesn't sound right saying "excited" and "treadmill" in the same sentence...does it...?

I love this passage in the Bible.

Job 39:19-25

 â€œDo you give the horse its strength
   or clothe its neck with a flowing mane?
²⁰ Do you make it leap like a locust,
   striking terror with its proud snorting?
²¹ It paws fiercely, rejoicing in its strength,
   and charges into the fray.
²² It laughs at fear, afraid of nothing;
   it does not shy away from the sword.
²³ The quiver rattles against its side,
   along with the flashing spear and lance.
²⁴ In frenzied excitement it eats up the ground;
   it cannot stand still when the trumpet sounds.
²⁵ At the blast of the trumpet it snorts, ‘Aha!’
   It catches the scent of battle from afar,
   the shout of commanders and the battle cry.

I tried something different today. I decided to run 12 miles and on each mile use a short portion of the run to accelerate to a sub 5:00 pace. Each time I did this I would slowly accelerate to that speed (while watching my Garmin) then slowly deccelerate until I was back to a normal pace. After I reached the normal pace I would then adjust my speed until my heart rate went down to about 150. I'm not sure what kind of workout this was (probably nothing conventional) but it did give me the sensation of 11 race finishes by pushing the pace to the limit each time. I did find out that when I get tired and try to run fast I get really choppy and rough. I need to figure out how to "glide" while I run :-) I added a "Best Pace" column to my chart below. The numbers were taken from my Garmin (not sure how accurate it reads when doing something like this), each speed distance was about .15 to .20 miles so I'm hoping that was long enough for it to read accurately.

6/7/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	8:11:00	Warm-Up	132	65%	Ran Out to Old Church & Back (Each mile sprinted a section until I reached >5:00 pace)
2	8:01:00	4:09	149	77%
3	8:08:00	3:58	150	78%
4	8:33:00	4:06	156	82%
5	8:10:00	3:46	152	79%
6	8:13:00	4:11	153	80%
7	8:15:00	3:43	157	82%
8	8:36:00	3:57	158	83%
9	8:19:00	3:58	160	85%
10	8:23:00	4:00	158	83%
11	8:40:00	4:03	159	84%
12	8:03:00	4:11	159	84%
Total	99:32:00		154	80%
Pace	8:17:40	75 Deg.	Humidity 41%

 ²⁴ Meanwhile a Jew named Apollos, a native of Alexandria, came to Ephesus. He was a learned man, with a thorough knowledge of the Scriptures. ²⁵ He had been instructed in the way of the Lord, and he spoke with great fervor and taught about Jesus accurately, though he knew only the baptism of John. ²⁶ He began to speak boldly in the synagogue. When Priscilla and Aquila heard him, they invited him to their home and explained to him the way of God more adequately.

Ran the loop today as a Recovery run. I was a little sore after the run yesterday but not really stiff. My feet were really tired feeling all yesterday but good this morning. I did this same run about three months ago and averaged 8:38 & 138bpm HR but it was 38 degrees so I'm happy with where I am considering the heat today. Tomorrow will be another 12 miler.

6/8/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	8:07:00		130	64%	Ran Loop @ 140BPM HR (Sprinted last .15)
2	8:49:00		139	70%
3	8:15:00		140	71%
4	9:06:00		140	71%
5	9:06:00		141	72%
6	8:58:00		140	71%
7	8:37:00	4:17	143	73%
Total	60:58:00		139	70%
Pace	8:42:34		75º - 42% Humidity

2 Corinthians 10:12
We do not dare to classify or compare ourselves with some who commend themselves. When they measure themselves by themselves and compare themselves with themselves, they are not wise.

Today was another measuring stick to see where I think I am (if I'm close to pre-injury condition). I still think I fell short but it's a little hard to tell because of the heat. Part of my run I felt really strong but as my HR went over 155 I felt like I was fading. Also, my muscles and joints feel good but my legs (below my calves) and my feet are sore...like tendons and ligaments maybe?? Tomorrw will be an easy day in the gym to let them rest.

6/9/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	7:37:00		134	67%	Out (west) and Back toward Old Church
2	7:32:00		154	80%
3	7:20:00		154	80%
4	7:35:00		154	80%
5	7:51:00		156	82%
6	7:44:00		155	81%
7	7:56:00		157	82%
8	7:44:00		157	82%
9	7:54:00		158	83%
10	7:54:00		161	85%
11	7:32:00		162	86%
12	7:22:00	5:05	166	89%
12.5		Cool Down - 1/2 Mile
Total	92:01:00		156	81%
Pace	7:40:05	75º - 42% Humidity

Ephesians 4:16
From him the whole body, joined and held together by every supporting ligament, grows and builds itself up in love, as each part does its work.

Last night I decided not to run today and sleep in an extra hour or so. I felt really tired when I went to bed but when I woke up I felt great! My legs were really good (after the long run yesterday). Oh well, I probably needed the extra sleep anyway.

This workout was harder than I thought it would be and it makes me wonder if I can actually break the 20:00 5K mark. My original plan was to run a warm-up mile then 6:30, recovery, 6:30, recovery, 6:30, recovery, each being a mile. After the first fast mile I decided to modify my run and reduce the length of the other fast miles. As you can see I did 1, 3/4 and 1/2 on the fast legs. Maybe the heat got me but I've got to be able to do better than this! Oh well, I'll try it again in a couple of weeks.

6/11/2011
Mile	Time				HR
1	8:26:00	Warm-Up			No HR Monitor	Ran Out Around Small Town & Back
1	6:29:00	6:29 Pace - Fast 1 mile
1	9:42:00	Recovery
3/4	4:50:00	6:27 Pace - Fast 3/4 Mile
1	9:18:00	Recovery
1/2	3:10:00	6:20 Pace - Fast 1/2 Mile
1.5	15:38:00	Cool-Down
7	Total Miles
Total	57:33:00
Pace	8:13:17	75º - 80% Humidity

Psalm 20:4
May he give you the desire of your heart and make all your plans succeed.

Well, I made it through the planned 16 miles and 1 extra just for JG...! Contrary to what it looks like on paper, this run about killed me. It reminded me of the run I made about 3 months ago when I eventually had to have my neighbor carry me back to home for the last 3 miles. It wasn't quit that bad but I really felt fatigued after about 12 miles and had a really hard time keeping my HR down (the intent was to run at below 140 BPM). As you can see it was basically impossible for the last few miles, I really had to slow down to even try. I'm assuming it has more to do with the heat than anything else. I'm sure I was dehydrated at the end as I had lost about 6 pounds from the run. The other thing is, I think I do something wrong when I run this slow because it seems to hurt my hips, legs and feet more than when I run a faster pace. Anyway, it's down hill from here for the rest of the week, no more 17 milers..!

6/12/2011
Mile	Time	Heart Rate	HR %
1	8:46:00	123	59%	Ran Loop 2X Plus to Make 17 Miles
2	8:27:00	138	70%
3	8:04:00	138	70%
4	8:51:00	138	70%
5	8:47:00	139	70%
6	8:33:00	139	70%
7	9:02:00	139	70%
8	8:23:00	138	70%
9	9:10:00	141	72%
10	8:40:00	140	71%
11	8:58:00	141	72%
12	9:49:00	143	73%
13	9:10:00	142	72%
14	9:17:00	145	74%
15	10:07:00	144	74%
16	10:38:00	142	72%
17	9:32:00	146	75%
Total	154:14:00	140	71%
Pace	9:04:21	77º - 50% Humidity

Romans 12:1 

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship.

Went to the gym today. Stationary bike 5 miles, ran 1 mile on treadmill, upper body workout. I'm almost afraid to say this but my left knee has a very similar pain as my right had with the bone spur. It's not as painful but the symtoms are the same :-(  We'll see how it is later today and tomorrow. I'm leaving for CA for a meeting on Tuesday and won't be home until after midnight on Tuesday so I'm not sure about my runs for Tues. and Wed.

Matthew 23:15
“Woe to you, teachers of the law and Pharisees, you hypocrites! You travel over land and sea to win a single convert, and when you have succeeded, you make them twice as much a child of hell as you are.

No run today. Left knee feels like the right one did with the bone spur :-(

Job 30:17
Night pierces my bones; my gnawing pains never rest.

No run again today. My knee feel a little better but still tight. I hate getting a good start on milage for the week and then have to miss several days. I'm going to run tomorrow pain or no pain..!

Job 16:6
“Yet if I speak, my pain is not relieved; and if I refrain, it does not go away.

Went to the gym today. The left knee is still hurting but no worse and not swolen. Here's the workout:

Bench Press Reps - warm-up then 3/15 @ 150, Bike 3 miles - 9:00, Bench Press Reps - 3/15 @ 150, Run 2 miles - 18:30, Bike 3 miles - 9:00, Bench Press Reps - 3/15 @ 150, Run 2 miles - 16:15, Bench Press Reps - 3/15 @ 150

Total Workout Time: 1 Hour

Corinthians 8:12-14

¹² For if the willingness is there, the gift is acceptable according to what one has, not according to what one does not have.

 ¹³ Our desire is not that others might be relieved while you are hard pressed, but that there might be equality. ¹⁴ At the present time your plenty will supply what they need, so that in turn their plenty will supply what you need. The goal is equality,

Well, the knee didn't like the workout yesterday so I am taking today off. It was sore all day but after a nights rest actually feels better today. This is the same cycle as before on the right knee. I'm just going to have to be patient and work through it. I'll probably run short tomorrow...we'll see.

1 Thessalonians 5:14
And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone.

I'm back...Not completly...The knee is still irritated. I assume I will run a day or two and then have to rest it for a day or two but at least I got a few miles in today. My plan is to try and run the loop (7 miles) every day this week (slow, medium, fast) and not try a long run for a while. The knee felt the same throughout the run, it actually hurts more after I finish my runs. Here's the results:

6/18/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	7:55:00		135	68%	Ran Loop
2	7:44:00		155	81%
3	7:33:00		155	81%
4	8:23:00		158	83%
5	8:25:00		160	85%
6	8:04:00		164	87%
7	7:54:00	5:24	167	89%
Total	55:58:00		156	82%
Pace	7:59:43		80º - 12 mph wind

³ March around the city once with all the armed men. Do this for six days. ⁴ Have seven priests carry trumpets of rams’ horns in front of the ark. On the seventh day, march around the city seven times, with the priests blowing the trumpets. ⁵ When you hear them sound a long blast on the trumpets, have the whole army give a loud shout; then the wall of the city will collapse and the army will go up, everyone straight in.â€�

I ran my 7 miles this morning sloooow making sure the HR was below 135. Wow... 10:38 that was really slowmo. My knee is the same, it actually gets more sore after I run. By 10:00 pm (now) it feels pretty good again. I'm planning on 7 in the morning (maybe a couple slow, one fast, one slow, one fast, and a couple slow). We'll see how it feels in the morning.

6/19/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	9:07:00		124	60%	Ran Loop
2	9:41:00		133	66%
3	9:03:00	7:23	135	68%
4	10:35:00		135	68%
5	10:38:00		135	68%
6	10:26:00		135	68%
7	9:49:00		142	72%
Total	69:19:00		134	67%
Pace	9:54:09		80º - 80% Humidity -       15 mph wind

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.�

I bet the flocks and heards and children were faster than I was this morning!

7 miles again today! I wanted to put a little pressure on my knee and see if it felt any different...it doesn't. It has the same sorness wether I run slow or fast it seems. I still think it's a bone spur as before...? One cool thing about my run today is that I ran my fastest 1 mile ever (5:34). My plan was to run 2 slow, 1 fast, 2 slow, 1 fast and 1 cool-down. I ran on the my loop where I have marked the road at every mile (with my car) and also varified it with my garmin (it seems to be right on with both the car and the garmin). The two miles I ran are the two flatter portions of my loop. On the first fast mile I felt pretty good through the half but started to get winded after that and had to slow down a little. On the second fast mile I got winded after the first quarter and had to slow down. I just need to figure out how to build up my cardio so I can run really fast really far :-)

6/20/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	8:32:00		129	63%	Ran Loop (Trying to keep slow miles 135-140 HR)
2	9:09:00		138	70%
3	5:34:00	4:34	167	89%
4	10:00:00		138	70%
5	10:26:00		141	72%
6	6:02:00	5:16	168	90%
7	10:48:00		143	73%
Total	60:31:00		146	75%
Pace	8:38:43		76º - 15 mph wind - 75% Humidity

 2 Samuel 18:22-23

22 Ahimaaz son of Zadok again said to Joab, “Come what may, please let me run behind the Cushite.� But Joab replied, “My son, why do you want to go? You don’t have any news that will bring you a reward.� 23 He said, “Come what may, I want to run.� So Joab said, “Run!� Then Ahimaaz ran by way of the plain[a] and outran the Cushite.

Dang...I wish my knee would quit hurting. If it would I'd feel okay about my running righ now. The sorness is still the same (no worse except about mid-day when it seems to hurt the worse and then back to normal "pain" the rest of the time). My energy level is back to normal and my feet and ankles aren't bothering me any more. Wow...I sound like I'm falling apart! Anyway, they did have the AC on at the Gym this morning (I think about 75 degrees). I wanted to run a little faster this morning but the new treadmills are set at 7:30 pace maximum. I've got to find another gym! As you can see the first was a warm-up mile and then went to max for the rest of the run.

6/21/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	8:40:00		134	67%	Treadmill at Gym
2	7:30:00		147	76%
3	7:30:00		151	78%
4	7:30:00		151	78%
5	7:30:00		152	79%
6	7:30:00		153	80%
7	7:30:00		156	82%
Total	53:40:00		149	77%
Pace	7:40:00

Hey Steam...Here's your scripture for the day :-)

Hebrews 4:12
For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.

Ran another 2 miles on the the treamill at 11:00 pm to get in my 7 mile total for the day. Ran at an average 7:30 pace.

WHOOO....HOOO....It was raining and I was running! I stayed out really late and actually got up late so I couldn't run my total 7 miles. I only got in 5.25 but will run the other 1.75 miles this evening. There is really no change in my knee (still somewhat sore) but no worse. We actually got 2.75 inches of rain when I checked before going to work.

6/22/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	7:52:00		136	68%	Ran Loop (Trying to keep slow miles 135-140 HR)
2	8:27:00		145	74%
3	8:16:00		143	73%
4	9:10:00		142	72%
5	8:32:00		143	73%
Total	42:17:00		142	72%
Pace	8:27:24		70º - Light Wind - Raining

Zechariah 10:1

Ask the LORD for rain in the springtime; it is the LORD who sends the thunderstorms. He gives showers of rain to all people, and plants of the field to everyone.

Another 7 mile day. My knee is still about the same (no worse). I wanted to do some speed running today so I decided to split my miles into 3/4 slow and 1/4 fast. I wanted to see what pace I could hold for a 1/4 mile but not an all-out run. As you can see I was able to hold an average 5:03 pace for all of the 1/4 mile sprints but my heart didn't seem to like the stress and seemed to drop in rate during the 4th sprint (maybe my HR monitor wasn't working right)? HR showed oddly low for the rest so after the 5th sprint I decided to take it easy for the last two miles to bring it in. Some day I'm going to go to the track and do an all-out 1/4 mile run to see how fast I can really run :-)

6/23/2011
Mile	Time	Best Pace	Heart Rate	HR %
0.75	6:18:00		131	65%	Ran Loop (With 1/4 Mile Sprints w/Recovery In-Between)
0.25		1:20:00	148	76%
0.75	7:13:00		146	75%
0.25		1:17:00	158	83%
0.75	6:45:00		147	76%
0.25		1:14:00	156	82%
0.75	7:27:00		146	75%
0.25		1:17:00	128	63%
0.75	7:06:00		137	69%
0.25		1:11:00	136	68%
6	9:01:00		134	67%
7	8:12:00		140	71%
Total	52:02:00	6:19:00	142	72%
Pace	9:02:57	0:05:03	71º - High Humidity

 ² The LORD looks down from heaven
   on all mankind
to see if there are any who understand,
   any who seek God.
³ All have turned away, all have become corrupt;
   there is no one who does good,
   not even one.

Suprise, suprise...I ran 7 miles today. My knee feel great (but I had taken 2 ibuprofen last night before I went to bed). My plan was to run an easy day but as I got into the run, because I felt so good, I decided to up the pace and intensity a bit. I felt really comfortable through the first five miles, the last two miles were a little tougher. Overall I'm feeling much more strong and comfortable, I think the 7x7 is working good.

6/24/2011
Mile	Time
1	8:27:00	Ran Loop (Backwards)
2	8:09:00
3	7:59:00
4	7:35:00
5	7:48:00
6	7:58:00
7	6:43:00
Total	54:39:00
Pace	7:48:26	71º - Foggy, Humid
Pre-Run Weight - 160
Post Run Weight - 157

Ha ha...Ran 7 again today. I continue to think this is a good distance for me right now. It has  not irritated my knee any more than normal. I've been mixing the speeds up to get different feels for each run. Today I was planning to run 7 easy but as I started, I felt good so I just picked up the pace. Mile 6 was a little tough with alot of uphill. I didn't wear my HR monitor, since I was planning an easy 8:30+ pace. I didn't run until about 8:00am so it was really hot and somewhat windy. The route I ran was good with rolling hills with about 50 to 100' acent/decent max. This is the pace I want to run for 26.2 miles within a year (I'm afraid I'm a ways off from that right now!)

6/25/2011
Mile	Time
1	7:47:00	Ran In Gatesville (Nice Hilly Run) 3.5 Out & Back
2	7:18:00
3	7:32:00
4	7:29:00
5	7:21:00
6	7:48:00
7	7:14:00
Total	52:29:00
Pace	7:29:51	80º

James 4:13-17

 ¹³ Now listen, you who say, “Today or tomorrow we will go to this or that city, spend a year there, carry on business and make money.â€� ¹⁴ Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes. ¹⁵ Instead, you ought to say, “If it is the Lord’s will, we will live and do this or that.â€� ¹⁶ As it is, you boast in your arrogant schemes. All such boasting is evil. ¹⁷ If anyone, then, knows the good they ought to do and doesn’t do it, it is sin for them.

So I decided to break the pattern and run something besides 7 miles today. I needed to run an easy recovery run and since my knee is feeling much better I ran long and Sloooow. I wanted to try and keep my heart rate well below my recover HR (140 or 70%). I started running at about 6:30 and it was already 77 degrees. I felt really good until about mile 8 or 9. At this point think the temperature had risen into the mid 80's. It was 88 degrees when I finished. I carried my water belt with four bottles and two 16 oz bottles (one in each hand). By the time I had finished my run I had drank all of the water and still lost 6 pounds of weight. This heat is a killer...I hope it toughens me up and equates to faster times when it cools off!

6/26/2011
Mile	Time	Heart Rate	HR %
1	8:57:00	124	60%	Ran New Route 8 Out & Back
2	9:37:00	132	65%
3	9:34:00	133	66%
4	9:44:00	133	66%
5	9:28:00	132	65%
6	9:54:00	134	67%
7	9:28:00	135	68%
8	9:55:00	134	67%
9	10:04:00	134	67%
10	9:54:00	137	69%
11	10:17:00	136	68%
12	10:08:00	137	69%
13	10:09:00	136	68%
14	10:04:00	137	69%
15	10:08:00	135	68%
16	10:36:00	137	69%
Total	157:57:00	134	67%
Pace	9:52:19	77 Degrees @ Start - 88 Degrees @ End (70% Humidity)

Luke 16:19-31

    19 “There was a rich man who was dressed in purple and fine linen and lived in luxury every day. 20 At his gate was laid a beggar named Lazarus, covered with sores 21 and longing to eat what fell from the rich man’s table. Even the dogs came and licked his sores. 22 “The time came when the beggar died and the angels carried him to Abraham’s side. The rich man also died and was buried. 23 In Hades, where he was in torment, he looked up and saw Abraham far away, with Lazarus by his side. 24 So he called to him, ‘Father Abraham, have pity on me and send Lazarus to dip the tip of his finger in water and cool my tongue, because I am in agony in this fire.’ 25 “But Abraham replied, ‘Son, remember that in your lifetime you received your good things, while Lazarus received bad things, but now he is comforted here and you are in agony. 26 And besides all this, between us and you a great chasm has been set in place, so that those who want to go from here to you cannot, nor can anyone cross over from there to us.’ 27 “He answered, ‘Then I beg you, father, send Lazarus to my family, 28 for I have five brothers. Let him warn them, so that they will not also come to this place of torment.’ 29 “Abraham replied, ‘They have Moses and the Prophets; let them listen to them.’ 30 “‘No, father Abraham,’ he said, ‘but if someone from the dead goes to them, they will repent.’ 31 “He said to him, ‘If they do not listen to Moses and the Prophets, they will not be convinced even if someone rises from the dead.’â€�

It seems like Monday is the day for the gym. I can't seem to get there any other days. Today was a pace day so I went to the good old hot gym (no AC when I got there, it was 80 degrees outside and I'm sure the same inside the gym...but with no breeze). Ran 1/2 mile warm-up and then maxed the machine at a blistering 7:30 pace (oh...did I tell you - that's the top speed the treadmills are set to). It's interesting to look at my heart rate and how it goes up so evenly after the first mile 145,147,149,151... exactly 2 BPM each mile. This is the actual readings. I would think, and was hoping, it would level out at some point and I could maintain a constant HR. I'm thinking this is telling me that my long distance marathon pace cannot be 7:30 but something slower where my HR levels off at a certain speed. 

6/27/2011
Mile	Time	Heart Rate	HR %
1/2	Warm-Up			Went to Gym & Ran Treadmill @ 1% Incline
1	7:30:00	139	70%
2	7:30:00	145	74%
3	7:30:00	147	76%
4	7:30:00	149	77%
5	7:30:00	151	78%
6	7:30:00	153	80%
7	7:30:00	155	81%
8	7:30:00	157	82%
1/2	Cool-Down
Total	60:00:00	150
Pace	7:30:00

Proverbs 31: 9b-31
The Wife of Noble Character
A wife of noble character who can find?
She is worth far more than rubies.
Her husband has full confidence in her
and lacks nothing of value.
She brings him good, not harm,
all the days of her life.
She selects wool and flax
and works with eager hands.
She is like the merchant ships,
bringing her food from afar.
She gets up while it is still dark;
she provides food for her family
and portions for her servant girls.
6 She considers a field and buys it;
out of her earnings she plants a vineyard.
She sets about her work vigorously;
her arms are strong for her tasks.
She sees that her trading is profitable,
and her lamp does not go out at night.
In her hand she holds the distaff
and grasps the spindle with her fingers.
She opens her arms to the poor
and extends her hands to the needy.
When it snows, she has no fear for her household;
for all of them are clothed in scarlet.
She makes coverings for her bed;
she is clothed in fine linen and purple.
Her husband is respected at the city gate,
where he takes his seat among the elders of the land.
She makes linen garments and sells them,
and supplies the merchants with sashes.
She is clothed with strength and dignity;
she can laugh at the days to come.
She speaks with wisdom,
and faithful instruction is on her tongue.
She watches over the affairs of her household
and does not eat the bread of idleness.
Her children arise and call her blessed;
her husband also, and he praises her:
"Many women do noble things,
but you surpass them all."
Charm is deceptive, and beauty is fleeting;
but a woman who fears the LORD is to be praised.
Give her the reward she has earned,
and let her works bring her praise at the city gate

10 Miles today on the Big Loop. I'm a little lost in my training right now regarding goals, paces, etc. Not knowing what I'm traing for and the heat and humidity and my irritating knee have also got me kind of confused. I decided to Just Run today and make it up as I go. What I decided was to run 2 miles at 9:30 pace, then 2 miles at 9:00, then 2 miles at 8:30 then 2 miles at 8:00, then 2 miles at 7:30. Well, I got out of wack on the first 2 miles (too fast) so I just tried to adjust my two's after that. Anyway it was different and kinda fun. In some areas it's really hard to keep a consistant pace over two different miles, with the hills and all.

6/28/2011
Mile	Time	HR	HR %
1	9:04:00	130	64%	Ran 10 Mile Loop
2	9:04:00	138	70%
3	8:31:00	140	71%
4	8:43:00	149	77%
5	8:22:00	147	76%
6	8:22:00	150	78%
7	8:20:00	153	80%
8	8:08:00	160	85%
9	7:52:00	159	84%
10	7:20:00	167	89%
Total	83:46:00	149	77%
Pace	8:22:36	78º - 75% Humidity

Luke 15:3-7   He told them this parable.
"Which of you men, if you had one hundred sheep, and lost one of them, wouldn’t leave the ninety-nine in the wilderness, and go after the one that was lost, until he found it?  When he has found it, he carries it on his shoulders, rejoicing.  When he comes home, he calls together his friends and his neighbors, saying to them, ‘Rejoice with me, for I have found my sheep which was lost!’ I tell you that even so there will be more joy in heaven over one sinner who repents, than over ninety-nine righteous people who need no repentance."

Whooo....Hoooo.....It was only 74 degrees and 50% humidity this mooring! Great weather to run! Today was an easy/recovery run but I didn't get home until after midnight last night so I had to cut it a little short (needed a few extra minutes of sleep). I actually felt really good this morning (not the knee) and felt like I had good energy. I looked back at a similar easy/recovery run back in August of last year and realized the same run yielded a 9:00+ pace (at the same 140 bpm HR). I consider that improvement :-) The next few days may be a little sporadic for me running since we are going on vacation and then to Joplin to do some service work (helping the tornado victims).

6/29/2011
Mile	Time	Heart Rate	HR %
1	8:18:00	128	63%	New Route to 1979 & Back (Shooting for HR of 140 bpm, 70%)
2	8:50:00	138	70%
3	9:01:00	138	70%
4	8:46:00	140	71%
5	8:54:00	141	72%
6	8:20:00	140	71%
7	8:49:00	139	70%
8	8:43:00	140	71%
8.5	4:18:00	146	75%
Total	73:59:00	139	74 Degrees
Pace	8:42:14		50º Humidity

Here's a Bible verse I've never really noticed. I really makes me think...Humm...

Proverbs 2 : 1...9-11

 ¹ My son, if you accept my words
   and store up my commands within you,...

⁹ Then you will understand what is right and just
   and fair—every good path.
¹⁰ For wisdom will enter your heart,
   and knowledge will be pleasant to your soul.
¹¹ Discretion will protect you,
   and understanding will guard you.

Couldn't run today...10 hours of driving :-( We're in Joplin dropping off the RV for some others coming to work. Tomorrow another 7 - 8 hours driving in our little car to Effingham Illinois for a few days of vacation. We'll be back here next Wednesday to work ourselves.