High-Octane

Completed my RLRF long run for today a little faster and longer than scheduled. I was pretty much beat after this run. My legs were tired the entire day.

!!!...GO SPURS GO...!!!

Going to see the Spurs play tonight :-) It should be an exciting game. I expect the Spurs to really jump on the Thunder tonight..!!!

Today was the 3rd Interval training on the RLRF program. The weather is getting more and more brutal. It was 77 degrees when I started at 6:00 am with 65% humidity (the humidity seemed higher, it was very overcast). This workout was hard and I wanted to stop after my first Inverval but I thought of Rye running the same thing so I just pushed through it. If it weren't for the effort in breathing I would really like these intervals. It just hurts to breath when I get going this hard. I need a way to expand my lungs! My legs don't have a problem with this type workout.

I compared my results with the identical workout last November (BTW, the temperature then was 72 degrees. I think it's always hot here in Texas). My accumulative time was 9 seconds faster and my HR was 3 BPM less.

6/4/2012
Mile	Time	HR	HR %	Max HR
2	Warm-Up @ 8:18 Pace - 135 HR
1200m	4:28:00	157	84%	170
200m	Recovery
1000m	3:39:00	160	86%	173
200m	Recovery
800m	2:56:00	158	85%	171
200m	Recovery
600m	2:07:00	156	83%	172
200m	Recovery
400m	1:16:00	153	81%	170
2	Cool-Down @ 8:59 Pace - 147 HR
Total	12:19:00	157	84%
			Total Miles	6.5
High School Track
77Âș - 65% Humidity
Target: Repeats - 10-20 Min. Warm-up, Stretch, 1 x 1200 @ 4:33 (6:04 pace), 1 x 1000 @ 3:44 (5:58 pace) 1 x 800 @ 2:58 (5:56 pace), 1 x 600 @ 2:13 (5:54), 1 x 400 @ 1:27 (5:48 pace), 200m Recovery between each, 10 Min. Cool-down. Notes: It was HOT. My recoveries were all walking.

2 Corinthinans 5:15

¹⁵ And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.

I kicked a dog today!

While running my 4th mile today, a mid-sized dog ran out and tried to bite me. I took a full running kick at him and he landed about 10 feet away...yapping I might add! The only problem is that it hurt my hip a little. Stupid dog!

3rd week on the RLRF program and I think I'm making good progress. All my training times are slightly better than the last training session and my HR is running slightly lower even though the weather is much hotter than before.

I'm excited that Rye is keeping up with the training. He's actually doing better than me because I've really not cross-trained properly. This will probably catch up with me if I don't get going with it soon.

6/6/2012
Mile	Time	HR	HR %	Max HR
1.75	Warm-up @ 8:49 Pace - 128 HR
1	6:58:00	142	74%
2	7:11:00	154	82%
3	7:15:00	161	87%
4	7:21:00	163	88%
5	7:06:00	165	89%
6	6:46:00	169	92%	174
1	Warm-up @ 8:49 Pace - 154 HR
Tempo Miles	42:37:00	159	85%
Pace	7:06:10		Total Miles	8.75
Small Loop + Smallville
72Âș - 53% Humidity
Target: Tempo Run - 1 Warm-Up, 5 @ 7:15, 1 Cool-down Notes: Last run was 7:10 @ 164 HR and much cooler weather. Above 167 I'm actually running in V02 Max range.

Relevation 3:20

²⁰ Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with him, and he with me.

Here's the full report. This was a huge improvement over my 3rd week 17 mile run, on my last (Cowtown) training session. I have a 20 second per mile improvement along with a 9 bpm HR improvement with the temperature 23 degrees hotter (it was 42 degrees during the Cowtown training run). Ran 1 extra mile.

6/9/2012
Mile	Time	HR	HR %
1	8:24:00	127	63%
2	8:18:00	138	71%
3	7:56:00	135	69%
4	8:15:00	141	73%
5	8:09:00	145	76%
6	7:57:00	145	76%
7	7:56:00	144	75%
8	7:53:00	145	76%
9	8:04:00	147	77%
10	7:53:00	145	76%
11	8:00:00	150	79%
12	7:46:00	148	78%
13	8:15:00	153	81%
14	8:19:00	155	82%
15	8:05:00	154	82%
16	8:01:00	157	84%
17	8:00:00	159	85%
18	8:10:00	163	88%
Total	145:21:00	147	77%
Pace	8:04:30
Small Loop + Smallville 2X
65 to 75Âș - 70% Humidity Weather
Target: Long Run - 17 Miles @ 8:11 Notes: This was a much better run than last time, 20 second per mile improvement and HR of 9 bpm improvement. The weather was 42 degrees on the last run too.

““Be still, and know that I am God; I will be exalted among the nations, I will be exalted in the earth.”” Psalm 46:10

22 Miles on the road bike today. Hot (100+ degrees) and windy!

17 MPH avg. Speed

Another track day on the RLRF program. I think I was too excited to start out with and ran my warm-up and my first 1000 too fast. I throttled back on the other three to bring them into the training range. I was pretty beat at the end so I took my cool-down pretty slow. My legs were still tired from my bike ride yesterday. I also forgot my HR monitor so I have no idea what my HR was on these repeats.

6/11/2012
Mile	Time	HR	HR %	Pace
2	Warm-Up @ 8:06 Pace
1000m	3:32:00	No Heart Monitor		5:39
400m	Recovery
1000m	3:43:00			5:56
400m	Recovery
1000m	3:39:00			5:50
400m	Recovery
1000m	3:44:00			5:58
400m	Recovery
1000m	3:44:00			5:58
2	Cool-Down @ 8:58 Pace
Total	18:22:00	0	0%
Avg. Time	0:00:00	Total Miles		7.125
High Shool Track
80Âș - 60% Humiduity, 15 mph Wind
Target: Repeats - 10-20 Min. Warm-up, Stretch, 5 x 1000 @ 3:44 (5:58 pace) 400m Recovery between each, 10 Min. Cool-down Note: My legs were a little tired after the 22 mile bike ride yesterday evening. Recoveries were walk/jog. I was pretty tired as evident in my slow cool-down run.

Tempo Run today. My goal was to run the exact same route I ran on my previous RLRF training for Cowtown and compare the results. The weather was much cooler then (40 degrees) compared to 72 today. My Cowtown run was 4 Miles @ 6:51 - HR 159. I think I can determine there is improvement even though my HR is up slightly on this run. I'm sure the heat and humidity took a little out of me today too.

6/13/2012
Mile	Time	HR	HR %	Elev. Change
1.82	Warm-up @ 8:37 - 130 HR
1	6:41:00	146	76%	-100'
2	6:45:00	160	86%	+ 75'
3	6:53:00	167	91%	+100'
4	6:37:00	169	92%	- 75'
1	Cool-down @ 9:07 - 148 HR
Tempo Miles	26:56:00	161	86%
Pace	6:44:00		Total Miles	6.82
Small Loop
72Âș - 90% Humidity - 13 mph Wind
Target: Tempo Run - 1 Mile Warm-Up, 4 Miles @ 7:00 pace, 1 Mile Cool-Down Notes: I was trying to run beat my previous run.

I really wish I could keep my HR under 155 on a run like this. Last week I kept it below 155 for 13 miles while averaging an 8:00 pace. This week I was more like 8:20 and my HR jumped to 160 at mile 11. Above 155 I'm in the Threshold Zone.

6/16/2012
Mile	Time	HR	HR %
1	8:20:00	136	70%
2	8:20:00	141	73%
3	8:13:00	138	71%
4	8:24:00	145	76%
5	8:20:00	148	78%
6	8:23:00	145	76%
7	8:22:00	151	80%
8	8:21:00	146	76%
9	8:20:00	153	81%
10	8:10:00	154	82%
11	8:21:00	160	86%
12	8:16:00	160	86%
13	8:20:00	160	86%
14	8:28:00	162	87%
15	8:22:00	165	89%
16	8:28:00	166	90%
17	8:26:00	166	90%
18	8:51:00	166	90%
19	8:53:00	164	89%
20	8:35:00	167	91%
Total	168:13:00	155	82%
Pace	8:24:39
Small Loop 3X
75 - 80Âș - 80% Humidity
Target: Long Run - 20 Miles @ 8:26
Notes: I felt really good on this run until mile 13. I think I just got overheated.

Another great day at the track. Lots of fun!

The last two Mondays there has been this kid at the track working out. I spoke to him and found out he is a 10th grader. He has a guy (probably in his 20's) coaching him. It's so sad to see this young man struggle, he probably weights 300 pounds and is 125 pounds overweight. How have we gotten so out of shape as a society. It's just sad to see people like this. This poor kid was struggling to run at a pace that I could walk.

My recoveries are too long but the speed was good. I was sweating like a pig! Wait, I've heard that pigs don't sweat :-)

Date Run
Mile	Time	HR	HR %
2	Warm-Up @ 8:04 Pace - 135 HR
1600m	5:57:00	162	87%	170
2 Min	Recovery
1600m	6:06:00	164	89%	175
2 Min	Recovery
1600m	6:07:00	167	91%	177
2 Min	Recovery
2	Cool-Down @ 8:32 - 151 HR
Total	18:10:00	164	89%
Avg. Pace	6:03:20	Total Miles		7
High School Track
72Âș - 80% Humidity
Target: Repeats - 10-20 Min. Warm-up, 3 x 1600 @ 6:12 pace, 1 Min. Recovery between each, 10 Min. Cool-down.
Notes: Recoveries were 2 min. and cool-down was much slower than last time.

1 Corinthians 6:19-20

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

Where do I start? I was supposed to run a Tempo Run today and my Long Run on Saturday. I am heading to a Team Roping competition tomorrow and will be competing on Saturday morning so a long run that day is not an option. I got the bright idea to run my Long Run today and then squeeze in my Tempo Run on Friday while I'm on the road to the event.

Maybe this was a bad idea...? or maybe it's just more of the same old thing I've been struggling with all along, I don't really know. The first few miles seemed great, my HR seemed good and my times were where I thought they should be but about mile 12-13 I felt like I was getting really hot. By this time my shoes were full of sweat to the point I was slinging water out of them every stride. Finally at mile 15 I decided this was not worth the effort and I stopped, rested and tried to cool down. Sweat was pouring off of me like I was a soaker hose. From that point on in I ran and walked and tried to cool down. My muscles got tight during this time making the last four miles misrable.

Not a very sucessful run but I got it in the books. I am going to try and go and find some different shoes that don't have as much padding as this holds all the sweat (do you know how much a soaked pair of Saucony Ride 4's and socks weigh?...a lot!). I also need to figure out my fueling better too. I drank 112 oz of fluid before and immediatly after the run and still lost 6 lbs.

6/20/2012
Mile	Time	HR	HR %
1	7:42:00	133	68%
2	7:39:00	155	82%
3	7:51:00	154	82%
4	7:47:00	154	82%
5	8:27:00	152	80%
6	8:06:00	154	82%
7	8:07:00	156	83%
8	8:08:00	155	82%
9	8:21:00	156	83%
10	8:14:00	153	81%
11	8:39:00	157	84%
12	8:32:00	159	85%
13	8:02:00	159	85%
14	8:08:00	158	85%
15	8:35:00	159	85%
16	8:54:00	154	82%
17	8:58:00	147	77%
18	9:02:00	151	80%
Total	149:12:00	154	81%
Pace	8:17:20
Small Loop + Smallville (Clockwise)
75-82Âș - 90% Humidity
Target: Long Run - 18 Miles @ 8:11
Notes: Started getting overheated at about mile 12-13. Miles 15-18 I had to take a few breaks and ran slow.

Less Gravity

On the road and using my Pad so entries are a little harder.

I seemed to recover from the hot/humid 20 miler on wednesday pretty well.

I flipped my long run and my tempo this week because of the travel.

6/22/2012
Mile	Time	HR	HR %	Max HR
2.25	Warm-up @ 8:15 - 139 HR
1	6:46:00	157	84%
2	6:45:00	168	91%
3	6:16:00	173	95%
0.1	0:38:00	177	97%
2.25	Warm-up @ 8:25 - 148 HR
Tempo Miles	20:25:00	166	90%
Pace	6:35:10		Total Miles	7.6
Gatesville - Out and Back
72Âș - Calm
Target: Tempo Run - 2 Warm-Up, 3 Miles @ 6:45 pace, 1 Miles Cool-Down.
Notes: This was a good Tempo Run. 1-1/2 mile out is mostly uphill so the return is mostly downhill (about 125' elevation change).

I ran 3.1 to make the tempo a full 5K. My fastest 5K was only 7 seconds faster than this run. This run was tough but I wouldn't call it a "killer" workout. (I know I can break 20:00 on a 5K :-) 

The weather was a little cooler, 72 degrees when I started.

Hope you all have a good weekend. I'm off to the roping tomorrow. 

Finally a "real" cross-training day. The only problem is it was 103 degrees when I started. Aslo, I don't like cross-training in the evening before a RLRF run because I don't seem to recover in that short (usually 12 hours). I could tell that my legs weren't used to biking as they seemed to fatigue fairly quickly. Hopefully I can get back into biking a couple of days a week!

6/24/2012 (Evening)
Miles	Time	Speed	HR	HR %
10.44		18	137	70%
10.62		18.7	139	72%
21.06	Total	18.4	138	71%
Miles		Speed
Rode to feed horses on 1339. Took 1979 back home.

Jeremiah 23:24

 â€œCan anyone hide in secret places so that I cannot see him?” declares the LORD. “Do not I fill heaven and earth?” declares the LORD.”

Week 6 on the RLRF program and all seems pretty well except for the heat. Even during these Intervals I feel like I get overheated and am just pouring with sweat!

I went and bought me some new shoes yesterday (Saucony ???, I forget the name, I'll add later). I was trying to find some shoes with very little upper padding. My thinking is to get some shoes that won't hold as much sweat. My Saucony Ride 4's have a lot of padding and when they get soaked they are very heavy (this usually happens after about 45 minutes of running). I ran in the new shoes today, I think they are going to be a little better than the Rides.

6/25/2012
Mile	Time	HR	HR %	Max HR
2.25	Warm-Up @ 8:03 Pace - 133 HR
1200m	4:24:00	156	83%	167
3 Min	Recovery
1200m	4:25:00	159	85%	171
3 Min	Recovery
800m	2:56:00	157	84%	168
3 Min	Recovery
800m	2:54:00	154	82%	168
3 Min	Recovery
800m	2:58:00	155	82%	170
3 Min	Recovery
800m	2:54:00	156	83%	170
1 Min	Recovery
2	Warm-Up @ 8:13 Pace - 149 HR
		156	83%
			Total Miles	7.75
High School Track
75Âș - 81% Humidity
Target: Repeats - 10-20 Min. Warm-up, 2 x 1200 @ 4:33 (6:04 pace), 4 x 800 @ 2:58 (5:56 pace), 2 Min. Recovery between each, 10 Min. Cool-down. (Note: Good work-out, hit targets & exceeded slightly)
Notes: Recoveries were still a little long (3 min.). I was really sweating. I wore my new shoes without socks until the second 800 when a blister started to form.

Romans 8:8

And we know that in all things God works for the good of those whoe love him, who have been called according to his purpose.

5 @ 8:43 Pace - HR 134

My legs have been feeling really good so I decided to just throw in a few short miles on my "off" days (in the morning), since I can't seem to find the time to ride my bike in the afternoons.

6/27/2012
Mile	Time	HR	HR %
1	7:43:00	134	68%
2	7:44:00	151	80%
3	7:43:00	154	82%
4	7:46:00	155	82%
5	7:52:00	160	86%
Total	38:48:00	151	79%
Pace	7:45:36
Out and Back
80Âș - 35% Humidity
Target: No target.
Notes:  Uneventful.

Matthew 16:25

“For whoever wants to save his life will lose it, but whoever loses his life for me will find it.”

I think the heat and humidity is getting the best of me. I thought I felt really good for the warm-up and the first mile but then it hit me and I started feeling really drained. I ran most of this run at 90% of my HR which is in my Vo2 max. I may have to start running my Tempo and Long Runs based on HR training zones and not based on time because of this heat. I ran this same run with the same HR effort 15 seconds per mile faster when the temperature was 62 degrees.

6/28/2012
Mile	Time	HR	HR %	Max HR
2	Warm-up @ 8:28 - 135 HR
1	6:55:00	150	79%
2	6:59:00	164	89%
3	7:25:00	168	91%
4	7:20:00	167	91%
5	7:50:00	168	91%
Tempo Miles	36:29:00	163	88%
Pace	7:17:48		Total Miles	7
Small Loop
80Âș - 80% Humidity
Target: Tempo Run - 1 Warm-Up, 5 Miles @ 7:00 pace
Note: The effort by HR was exactly the same as last time but the time was 15 sec. avg slower.

2 Peter 3:9

“The Lord is not slow in keeping his promise, as some understand slowness. He is patient with you, not wanting anyone to perish, but everyone to come to repentance.”

10 Min. Swim

9 Miles Road Bike @ 18.5 mph

2.2 Miles Run @ 7:52 pace

Found out I might drown on Sunday in the Triathlon!