High-Octane

So here's a new experience for me....TRIATHLON...!

I was a little tenative going into this Triathlon. I contomplated attempting the Olympic Distance but decide to just go for the Sprint Distance mainly because I needed to be finished in time to make it to church (our new Pastor was preaching for the first time on Sunday). I'ts probably a good thing I just did the sprint since my swimming was so weak.

The Triathlon people didn't seem as friendly as people at the races I've been to. I attempeted to strike up a few conversations but most were too busy to take much interest. I had a good time but would much rather done it with someone and not alone.

The swim was in a ski lake just a couple of miles from my home town (Martindale, Tx). I was a little worried about the swim since I haven't done any swim training. I did get in the pool and swim for about 5 minutes on friday (end to end) but my pool is only about 20 feet long. I would consider myself a fairly confident swimmer but I've never swam for any distance. I lined up about 2/3 back in the group for the swim start. As you can see from my swim time, I was very slow. Many of the swimmer were twice as fast as me. I really took my time, I swam on my back, dog paddled and just rested some. When I came out of the swim I couldn't understand why everyone was walking to the transition. I took off running, passing 10-12 people. I guess I really didn't exert myself on the swim very much :-) ... BUT I DIDN'T DROWN...! There were sticker burs in the grass around the transition so we were allowed to put shoes on when we got to the grass area. I decided to place my bike shoes there instead of flip-flops (like most people). This turned out to work well as I could run pretty fast with the bike shoes in the grass. I got my bike and and out of transition pretty fast and took off. I immediatly started passing people and wondering why they were going so slow. The bike route was a familiar one to me as I ride it quite often. It goes right by my place in Martindale (where I keep my horses). The roads are fairly rough, I think it's called chip rock, and it's commonly used here on Texas roads but there aren't many potholes and such. I continued to pass bikers throughout the ride, picking them off one at a time as if they were standing still. I would yell left and scare some of them as I went past :-) At the end of the bike ride I eased off a little to allow my legs to recover a little before the run. My transition from bike to run was not as fast as the previous but I wasn't really prepared and didn't have the quick tie shoe laces like most people there. I was supprised as I starated to run that my legs were moving that quickly. I wasn't expecting to be able to run a sub-7:00 pace and actually didn't feel like I was putting out that much effort. I passed many people running and was only passed by one young guy. At the end of the run I put out a little kick for the last quarter mile but didn't try to kill myself. Immediatly after I finished I headed out to church so I was unaware of my placing until late last evening. I guess they will mail me my award. I will probably do another Triathlon in the future but I would really like to do a longer distance and have someone to do it with. Now...back to running!

7/1/2012
	Time	Pace Speed	Div Place	Distance
Swim	16:14:00	3:14	5	500m
Trasition	0:15		1
Bike	33:22:00	19.8	2	11 miles
Trasition	1:13		2
Run	21:17:00	6:52	1	3.1 miles
	Note: We were allowed to put our shoes on outside
	Transition-1 because of stickers in the grass so
	my time is very short.
Total Time	1:12:23
Place Overall	33 / 167		Div. Place	2
Martindale Tx  -  Triathlon For Old Glory
72-80Âş - Humid, Rained during the Run.
Target: First Triathlon. Don't drown. 18 mph Bike. 7:?? Pace Run.
Note: I was very tenative on the swim. I lost about 4 minutes there. Biking, I passed about 75 people, running I passed about 20 people. One guy passed me on the bike, I passed him on the run. Only one (25 yr old) guy passed me on the run.

My heart just wasn't into it today. I think the heat is getting to me. Maybe I was still a little tired from the Triathlon on Sunday. Maybe I'm just tired. I need someone to run with every once in a while.

Finished the workout with the Repeat Avg. on target. I again took a little longer on the recoveries trying to cool down a little.

7/3/2012
Mile	Time	HR	HR %	Max HR
3	Warm-Up @ 8:02 Pace - 136 HR
800m	3:00:00	152	80%
2:00 Min	Recovery
800m	2:56:00	155	82%
2:00 Min	Recovery
800m	2:56:00	159	85%
2:00 Min	Recovery
800m	2:59:00	158	85%
2:00 Min	Recovery
800m	3:00:00	157	84%
2:00 Min	Recovery
800m	2:58:00	158	85%
2:00 Min	Recovery
2	Cool-Down @ 8:34 Pace - 153 HR
Avg Time	2:58:10	157	83%
			Total Miles	8
High School Track
75Âş -92% Humidity - No Wind
Target: Repeats - 10-20 Min. Warm-up, 6 x 800 @ 2:58 (5:56 pace), 1:30 Min. Recovery between each, 10 Min. Cool-down.
Notes: I struggled today, just wasn't into it. Got a slight side stitch on the 4th repeat and then my side/hip bothered me after that.

4th of July Ride  -  34 Miles @ 17 mph on the Road Bike. (Windy but it didn't feel too hot!)

Hope ya'll have a great 4th...!! 

Not enought sleep must make a person slow! I was worn out today and on top of that my back was causing a sharp pain down my right leg. My left hip (the pain at the beltline on the outside of my hip bone) has flared up too. I didn't feel like running :-(

The tempo was supposed to be 7:00 but I just didn't have it in me today and at about 5.5 I just gave up. Both my warm-up and slow down was very slow with some walking included.

I don't believe I will even get a long run in this week. I'm going out of town this evening and won't be back until late Saturday night (a couple more nights with very little sleep). It's probably good because I don't think I could finish a 20 miler right now anyway.

7/6/2012
Mile	Time	HR	HR %	Max HR
1	Slow Warm-up
1	7:13:00	153	81%
2	7:26:00	159	85%
3	7:07:00	159	85%
4	7:14:00	162	87%
5	7:39:00	166	90%
6	8:41:00	163	88%
0.35	2:20:00	169	92%
2	Slow Cool-Down
Tempo Miles	47:40:00	162	87%
Pace	7:30:24		Total Miles	9.35
Small Loop & Smallville (Clockwise)
75Âş - 91% Humidity
Target: Tempo Run - 1 Warm-Up, 6 Miles @ 7:00 pace, 1 mile cool-down
Note: I almost didn't run. My back was really hruting and my left side/high hip was hurting. I was just beat on this run. Not enough sleep and tired.

Hebrews 12:11 

For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

I thought I would add a couple of photos to this blog entry. As you can see it was very foggy (and hot) at the race!

Do I call this a race or do I call this a training run?

Ha Ha ... I knew, going into this race, that I would not set any records. The temperature was 80 degrees and the humidity was 97% and there was no wind at the start of the race. The visibility was probably 100 feet because of the fog.

I thought there was a good trunout for a small-town half-marathon in mid-July. There were 535 runners. The race was run fairly well except for the annoying anouncer they had and the fact that a couple of the water stations were not manned so you had to get your own water from a cooler which cost you a lot of time.

I went into the race very rested since I had taken the week off. My hip was bothering me a little but by race time it felt pretty good. I had decided to run very conseritivly and stay around 7:45 per mile for the race. This actually proved to be a little tough after about mile 8 as I could tell I was getting dehydrated. I intentionally walked through all 13 water stops and actually stopped at two to get my own water. I probably lost 15 seconds on every water station and a little more on the ones where I got my own water.

This race really proved to me how much the heat and humidity is affecting my running this summer. I may rethink my running plans for the next few weeks as I'm afraid I'm not gaining anything and may be just tearing my body up for nothing.

7/14/2012 Orange Leaf Half Marathon - New Braunfels
Mile	Time	HR	HR %
1	7:38:00	149	84%
2	7:36:00	158	86%
3	7:58:00	158	89%
4	7:47:00	161	90%
5	7:52:00	164	89%
6	7:52:00	165	90%
7	7:48:00	167	89%
8	7:49:00	170	90%
9	7:45:00	171	89%
10	8:02:00	172	91%
11	8:03:00	174	92%
12	8:19:00	174	92%
13	8:05:00	177	94%
0.1	0:57:00	177	96%
Total	103:31:00	166	90%	54:31:00
Pace	7:54:07			55:51:00
New Braunfels
80Âş - 97% Humidity - Dew Point 72 - No Wind
36 out of 535 runners 2nd out of16 in my age group

Colossians 2:9-10 

“For in Christ all the fullness of the Deity lives in bodily form, and you have been given fullness in Christ, who is the head over every power and authority.”

No running or cycling for me for the last few days or the next. I'm still trying to let this hip strain heal up a little. It's much better but still hurts when I put all my wieght on my left leg. I'm glad it's not a joint problem!

I met this christian group called Team FCA Endurance (www.fcaendurance.com) at the Orange Leaf Half Marathon. Is anyone familiar with the group? I think their "creed" is great!

Still working on letting my hip quit hurting. Now I don't limp when I walk.

Finally I have something to post!

My hip is feeling better and so I decided it was time to start doing something. I got up and rode my bike today...yeah!! 75 degrees and 75% humidity. I think I'm going to stick with biking for a while until my hip heals. Sorry Rye, I just can't run right now.

7/24/2012 (Morning)
Miles	Time	Speed	HR	HR %
25.65		18.3	145	76%
25.65	Total	18.3	145	76%
Miles		Speed
Rode toward Gerinamo down 20

Rode my bike again. Riding the bike does not hurt the hip at all. I rode a loop route that takes me through a somewhat hilly area. Some of the hills are 200' in elevation change in a mile. I lost some time in that area of the route but gained it back on the flatter areas. 20 miles @ 20 mph (no stops), that's my goal. I'm pretty sure I could do it on a flatter course as I slowed to less than 10 mph on this ride on some of the hill climbs.

7/25/2012 (Morning)
Miles	Time	Speed	HR	HR %
22.35		18.8	151	80%
22.35	Total	18.8	151	80%
Miles		Speed
Loop to Staples down Hwy-20

“I will hasten and not delay to obey your commands.” Psalm 119:60

Two bike rides today. I got up early and rode the 22.35 mile route that I did on Wednesday and then went and joined the "San Marcos Friends" for a 19 mile ride. This was the first time I had rode with this group. There were about 20 riders of varying ability. No real pro's but 3-4 very strong riders. I had ridden the route before but by myself. Throughout the ride there were four points where the group sprinted for about 3 miles. Mostly I stayed with the lead pack on all of the sprints but there were a couple of guys who were able to get a fair lead on a couple of the sprints. It's amazing how much faster you can go in a pack. We were averaging 28-30 mph on the sprints. My morning ride was a little slower than the day before. My legs were tired all day, I think with a few more days of riding like this I'll start feeling like I'm in better shape.

7/26/2012 (Morning)
Miles	Time	Speed	HR	HR %
22.35		17.7	136	70%
22.35	Total	17.7	136	70%
Miles		Speed
Loop to Staples down Hwy-20
7/26/2012 (Evening)
Miles	Time	Speed	HR	HR %
19		20	139	72%
19	Total	20.0	139	72%
Miles		Speed
Rode with San Marcos Cycling Friends Slow ride, Stops and Sprints - That's why the HR is so low

“[God Disciplines His Sons] Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.” Hebrews 12:1 

I finally hit a goal I've been striving for!

20 Miles @ 20 MPH - No Stops, Riding Solo  (actually I did 21.5 miles :-)

I have been trying to achieve this goal for a while. Usually I'm in the mid 19's when I try. This was a legit ride as there was not much wind and the route is virtually flat overall (+50') with the max elevation change of 150'. My max speed was 29.9 mph and my slowest was 11 mph. I rode from my house to Church in Lockhart. I was a sweaty mess when I got there:-)

On my way home the temperature had risen to 101 and I took it a little easier but went a slightly longer route home.

7/29/2012 (Morning)
Miles	Time	Speed	HR	HR %
21.5		20	152	80%
1.36		slow
22.86	Total	20.0	152	80%
Miles		Speed
Rode to Chruch through Martindale. No Stops. 80 Degrees
7/29/2012 (Afternoon)
Miles	Time	Speed	HR	HR %
11.4		18	142	74%
14.5		16.7	143	74%
25.9	Total	17.4	143	148%
Miles		Speed
Rode home from Church down Hwy-20 101 Degrees

"I know where I came from and I know where I am going"

John 8:14

A little easier ride this morning. My calves, right behind my knees, are a little sore. I was going to ride 25 but I had a flat on my bike and had to fix it before I started.

7/30/2012 (Morning)
Miles	Time	Speed	HR	HR %
10		18.2	137	70%
10		19.4	140	72%
20	Total	18.8	139	142%
Miles		Speed
Rode to Francis Harris Rd by power plant and back. Stop at halfway point.

““You are the light of the world. A city on a hill cannot be hidden. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.” Matthew 5:14,16

10 miles slow with Sarah (my wife) and the SM Cycling Friends. This was the first time Sarah has ridden with any group. I believe she enjoyed it and plans to go back next Tuesday. Yeah