High-Octane

I only rode 12 miles today. I was planning on about 20 to 25 miles but I had a little problem. I bought this $65 light for my bike (since I ride in the morning when it's really dark) and it works great most of the time. But the "most of the time" isn't good enough because when you go over rough road it sometimes turns itself off. When it's 5:00 in the morning it's pretty dark and scary when it goes off, especially when you're going about 25 miles an hour. Well, I came up on a bumpy section of the road and my light went off. Before I could reach and trun it back on... BAM!!!...I hit something, I wobbled and tried to break without crashing and then I heard all the air coming out of my tire. I had bought a spare tube and Co2 cartridge kit so I was able to fix the tire and be on my way but it did cut my ride short. In the afternoon I took that expensive light back to the bike store and told them what was going on with the light and what had happened. They were nice and replaced the light and I bought another spare tube. Oh.. I forgot to tell you what I hit. It was a rock about the size if my fist. That rock will never flatten another tire because I threw it as far as I could away from the road.

12 miles @ Unknown Avg Pace (I got so flustered I forgot all about stopping or restarting my watch)

Today was a better day for biking. I headed out on the same route I planned to take yesterday. It's my hilliest route through the little town of Kingsbury all the way past IH-10. The hills are really good out that way. I wish it wasn't quite so far and I would run those hills for my hill training (I guess I could drive 10 miles, then park and run the hilliest part...Hum never thought about that before). Anyway, I rode 13 miles out and 13 miles back (No flats today :-). I think the build-up of miles is starting to get to my legs. They are starting to feel puffy and sore. It's only on the big part of my legs (quads & hamstring...that area). Nothing is sore in my calves or joints or tendons.... In other words, I think it's a good soreness because I think I'm building muscle in this area. Did I say "big part of my legs"? I really don't have any part of my legs that are "big"...maybe I should have said "biggest"...:-) I' shooting for over 200 miles this week, that means a minimum of about 30 miles tomorrow, but I may ride 40 or 50 just because...

9/2/2011 (Morning Ride)
Miles	Time	Speed	HR	HR %	Out Past Kingsbury and IH-10 and Back
5.4		16	129	63%
7.15		18.4	138	70%
13.47		17.5	137	69%
0.5	Cool-Down
26.52	Total	17.3
Miles		Speed	135	67%
75 Degrees

Job 40:16-18

¹⁶ Look, his strength is in his thighs,
   his power in stomach muscles.
¹⁷ He stiffens his tail like a cedar;
   the tendons in his thighs
   are tightly woven.
¹⁸ His bones are like bronze tubes,
   his limbs like iron bars.

Ha ha...This is definitely not me :-)

Today I decided to try a longer bike ride. I'm not sure how it compares to a long run but it did take 2 hours and 45 minutes. I had to stop at mile 23 and get me some more gaterade at a corner store. I also stopped at mile 40 to take a short breather and get anoter good drink. When I compare my running HR and my biking HR I start to get a little worried that this training is only moderate at best. Over this 50 miles my HR averaged 134. That is basiclly a recovery HR for me. One of the problems is that while biking my HR goes down very quickly when I hit a downhill or an easy flat. It can drop from like 150 to 120 in about 30 seconds. When running I never give it a chance to drop so I can keep it at the higher rate continually throughout the run (whatever it is). I think my legs are getting more accustomed to the bike but they are still sore. I passed a lot of bikers on the road but all of them were just crusing a low speed. I didn't run into any of the serious guys :-) I didn't push really hard, although I was somewhat tired at the end. I just wasn't sure what to expect going that far at one time. I've only ridden about 25 miles at one time before this.

50 Miles @ 17.5 avg. speed (this includes a few stops at stop signs and lights but I turned off my watch when I stopped at the store and stopped once to get a drink) 

Maybe next week I'll go 75 miles or maybe I'll try to increase my speed....Humm.

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.

After my 50 mile ride on Saturday I thought I should take a couple of days easy so today I only rode 19 miles @ 17.4 mph. Monday is a rest day!

Psalm 40: 1-3

 ¹ I waited patiently for the LORD;
   he turned to me and heard my cry.
² He lifted me out of the slimy pit,
   out of the mud and mire;
he set my feet on a rock
   and gave me a firm place to stand.
³ He put a new song in my mouth,
   a hymn of praise to our God.
Many will see and fear the LORD
   and put their trust in him.

Off day.... No ride or run today.

Genesis 2:1-3

 ¹ Thus the heavens and the earth were completed in all their vast array.

 ² By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work. ³ Then God blessed the seventh day and made it holy, because on it he rested from all the work of creating that he had done.

Evening Ride: Added another 29 miles to the biking today on the Gruene ride with the BIG boys. There weren't many people there...only the BIG boys and a couple of really slow people. I tried to stick with the big boys but only managed 7 miles on the way out then I was on my own. I rode to the store (not all the way to the dam) so the ride was only 29 miles but I did it all without stopping. I averaged 19.4 mph on the way out and 19.0 on the way back. Not a great improvement but considering no stopping, almost all by myself and the fact that my legs are still sore and tired I think it was an okay ride.

Wow....It was COLD this morning at 60 degrees... As I said before, I'm not sure I will be able to bike when it's below 60 degrees. My hands and feet were really cold for the entire ride this morning!

Morning Ride:  To Redwood and back 16 miles @ 17.6 avg speed.

Sorry this one so long but you kinda need to read the whole thing in context...

Proverbs 7

 ¹ My son, keep my words
   and store up my commands within you.
² Keep my commands and you will live;
   guard my teachings as the apple of your eye.
³ Bind them on your fingers;
   write them on the tablet of your heart.
⁴ Say to wisdom, “You are my sister,”
   and to insight, “You are my relative.”
⁵ They will keep you from the adulterous woman,
   from the wayward woman with her seductive words.

 ⁶ At the window of my house
   I looked down through the lattice.
⁷ I saw among the simple,
   I noticed among the young men,
   a youth who had no sense.
⁸ He was going down the street near her corner,
   walking along in the direction of her house
⁹ at twilight, as the day was fading,
   as the dark of night set in.

 ¹⁰ Then out came a woman to meet him,
   dressed like a prostitute and with crafty intent.
¹¹ (She is unruly and defiant,
   her feet never stay at home;
¹² now in the street, now in the squares,
   at every corner she lurks.)
¹³ She took hold of him and kissed him
   and with a brazen face she said:

 ¹⁴ “Today I fulfilled my vows,
   and I have food from my fellowship offering at home.
¹⁵ So I came out to meet you;
   I looked for you and have found you!
¹⁶ I have covered my bed
   with colored linens from Egypt.
¹⁷ I have perfumed my bed
   with myrrh, aloes and cinnamon.
¹⁸ Come, let’s drink deeply of love till morning;
   let’s enjoy ourselves with love!
¹⁹ My husband is not at home;
   he has gone on a long journey.
²⁰ He took his purse filled with money
   and will not be home till full moon.”

 ²¹ With persuasive words she led him astray;
   she seduced him with her smooth talk.
²² All at once he followed her
   like an ox going to the slaughter,
like a deer stepping into a noose^b]">[b]
 23 till an arrow pierces his liver,
like a bird darting into a snare,
   little knowing it will cost him his life.

 ²⁴ Now then, my sons, listen to me;
   pay attention to what I say.
²⁵ Do not let your heart turn to her ways
   or stray into her paths.
²⁶ Many are the victims she has brought down;
   her slain are a mighty throng.
²⁷ Her house is a highway to the grave,
   leading down to the chambers of death.

WoooHooo .... Look everyone I actually ran today! The weather was so cool at 57 degrees I decided I would just go ahead and try running a couple of miles this morning. It was 60 degrees yesterday and I about froze riding my bike. I thought, if my hip doesn't hurt, I might get warmed up running before I ride the bike. The first part worked well, I did get warmed up but when I got on the bike it was even colder since I was really sweating. Anyway, I basically did a triathlon this morning: Run 2, Bike 14 and then jumped in the shower :-)

The run was great! My hip didin't hurt at all. I did feel a small twinge but I wouldn't call it pain. It was pitch black when I ran and I didn't even bother looking at my watch as I ran but I just kept thinking... "Why am I breathing hard, hasn't all this biking done more good than this?". When I got to my first mile turn around I turned on the light and glanced at my watch... Sub-7:00 ... no wonder I was breathing hard! I just decided to keep the pace and finish the overall run. My legs felt heavy but man...! they turned over well.

8/29/2011 (Also Biked 14 Miles)
Mile	Time	HR	HR %	Ran Out & Back (No Pain - I could only feel a little twinge)
1	6:58:00	147	76%
2	7:08:00	161	85%
Total	14:06:00	154	80%
Pace	7:03:00	58 Degrees

Then I transitioned (I think that's the word) to the bike. Rode out Old Zorn road and looped back around my normal 7 mile loop making a total of 14 miles total. My legs are still tired from all the biking (and they are feeling fat and heavy around the thighs). I'm thinking eventually the sorness will go away and I hit another gear on my speed :-) The transition from the run to the bike didn't seem to have that much of an effect on my speed. I was a little slower today but I believe it was more because of my two rides yesterday...especially the evening ride with the BIG boys.

9/6/2011 (Morning Ride - Ran 2 Also)
Miles	Time	Speed	HR	HR %	Out & Back to Old Zorn Road
14	47:18:00	17.8	140	71%
14	Total	17.8
Miles		Speed	140	71%
57 Degrees - I Was Cold Again!

Sorry for such a long report today but I am excited that my hip is actually really close to being healed.... And the fact I ran 2 miles at a pretty fast pace (for me!).

32 Miles @ 17.65 avg. speed (on the bike) this morning but the real news is that my hip feels pretty good! After my 2 mile run yesterday I had a little discomfort in the late morning but it seemed to go away after lunch. Now I think it's good.  I don't want to push too much so I think my next 2 mile run will be Monday, then try and run two more days next week.

This bike route is really hilly (relative statement) - 250' Elevation change over the entire route - up down, up down the whole way :-).

9/8/2011 (Morning Ride)
Miles	Time	Speed	HR	HR %	Rode to Kingsbury and Through to Hwy. 90
15.5		18.5	135	68%
15.5		16.8	130	64%
31	Total	17.65
Miles		Speed	133	66%
			62 Degrees

 John 4:46-50

46 Once more he visited Cana in Galilee, where he had turned the water into wine. And there was a certain royal official whose son lay sick at Capernaum. 47 When this man heard that Jesus had arrived in Galilee from Judea, he went to him and begged him to come and heal his son, who was close to death. 48 “Unless you people see signs and wonders,” Jesus told him, “you will never believe.” 49 The royal official said, “Sir, come down before my child dies.” 50 “Go,” Jesus replied, “your son will live.” The man took Jesus at his word and departed.

Only rode 20 miles today and took it easy on the ride. I have a 65 mile ride for tomorrow. The weather was nice...maybe a little cool for biking at 62 degrees :-)

9/6/2011 (Morning Ride)
Miles	Time	Speed	HR	HR %	Out Old Lehmann to 20 Toward Seguin
10		16.1	129	63%
10		17	129	63%
20	Total	16.55
Miles		Speed	129	63%
62 Degrees

Biked 80 miles @ 17 mph

Well, I did my planned 65 biking miles and then added another 15 for a total of 80 miles @ 17 mph avg. speed. I went with two of the biker guys from work. Their original plan was to do 100 miles but I had already told them that I was only going to do 65. It ended up with only two of us going to 80 miles. One guy pretty much bonked at about 35 miles and slowed to the point we would have to go 5 or six miles and then wait for him to catch up. The other guy said he was determined, after 65, to go the full 100 but I could tell he was getting really tired. I really didn't want to go 100 just to say I did it so I agreed to go another 15 but said I wanted to make them quality miles and not just quantity. In the15 miles I sprinted up (I'm sure that's not the right term) all of the hills and sprinted along several flats, then waited for my friend to catch up, then I'd go again. This was a good ride but next time I need to only allow for a minimum amount of stops and go faster. Supprisingly my legs feel normal (Just the sorness I've had since I started riding). I still consider biking about equilivent to Recovery Miles in running. I think this 80 mile ride was equal to about 15 somewhat easy miles running.

2 Samuel 14:14
Like water spilled on the ground, which cannot be recovered, so we must die. But that is not what God desires; rather, he devises ways so that a banished person does not remain banished from him.

I've got my fingers crossed that I don't feel any pain this afternoon. Since I biked 80 miles yesterday I decided to take a break from the bike and run a couple of miles. I think my hip feels okay but time will tell. Last time I ran two miles it felt great until I went to work and sat at my desk for a couple of hours. My legs were a little heavy (as they've been for a couple of weeks) but still felt like they have energy in them.

I was wondering and concerned about my cardio so I went back to several 2 mile runs, back when I was not hurt, and compared the results. Here's the closest comparison I found...

May 8th  -  8:11 pace, HR 147   -   (Today) Sep. 11 - 7:09 pace, HR 149

So...In conclusion I'm hoping this relates to some longer distances and better times in the near future! Joe, I'm coming after you :-)

Jeremiah 7:3
This is what the LORD of heavenly forces, the God of Israel, says: Improve your conduct and your actions, and I will dwell with you in this place.

Whoo...Hoo... Ran two days in a row. My hip was a tiny bit sore at first but after about a quarter mile it seem to be fine. I didn't run quite as fast as yesterday intentionally because I was going to bike too. I had a little trouble with the biking. My light went out after about 3 miles and I fiddled with it for 10 or 15 minutes and never got it to work again so I rode in the dark for quite a while. Also, I was planning on about 20 miles but ran short on time. My legs are still somwhat sore and heavy feeling....I'm hoping that will go away soon.

Run: 2 Miles @ 7:54 pace - Bike: 12.5 @ 18.8 mph

I'm kinda slow on my transitions...I need to work on that also :-)

2 Peter 3:9
The Lord is not slow in keeping his promise, as some understand slowness. Instead he is patient with you, not wanting anyone to perish, but everyone to come to repentance.

I didn't run or bike today mainly because I got home about 1:00 am last night. We took another couple and our missionary friend (who has been in Joplin since the a few days after the big tornado) to San Antonio. Our missionary friend has come down to visit us for a few days. We took them all to the River Walk and to the Alamo. All of them are from up north (not real Texans). It's funny how little they knew about Texas history...Such as the fact that if the Alamo had fallen to the Mexicans we would now live in the United States of Mexico and  we would never have formed the United States of America, and we'd all be Mexicans ... I couldn't believe they didn't know that well known fact :-)

It's probably best I take a day off and let my legs and my hip rest. I feel I accomplished something running two days in a row and I don't want to mess up what I've gained.

Here's a picture of two of our friends in front of the Alamo... (They're on the right)

Proverbs 24:6
Battles are won by listening to advice and making a lot of plans.

Added Evening Ride (Out & Back):   Out .25 mile warm-up - 4.75 @ 17 mph then Back 4.75 @ 20.3 mph then .25 mile cool-down (10 miles total)

Morning: Ran 2 @ 7:16 pace (14:32 min) -  Then Rode 18.5 @ 18.5 mph (60:11 min)

So far, so good on the hip. I could hardly feel anything today (any pain that is...). This week has been a little light on the biking but at least I've run 6 miles :-) 12 pm to 1 am nights are getting to me! I posted on my blog comments yesterday the calorie comparrison between one of my 70 mile running week and one of my latest biking weeks. I though I would show it again since it was interesting (at least to me)!

"Ok...so I went back and looked at my last 70 mile running week. I burned 8,765 calories. I then went to my latest week of 214 miles biking and 2 miles running. I burned 13,325 calories ... Hummm interesting, don't know what it means but it's interesting."

Psalm 4:8
I can lie down and sleep soundly because you, LORD, will keep me safe.

Added 21 miles this evening:

First 10 - 19.7 mph -- 1 mile slow down rough road -- Second 10 - 17.6 mph for an Avg. of 18.6 mph (HR 144 avg.)

Total Biking miles today = 33

Yesterday evening and this morning haven't been good days for biking. Yesterday evening, as I was riding in the dark, I ran over a rattlesnake. I couldn't see it until I was about 10 feet away. I didn't know what to do so I just aimed for it's head, ran over it and as I looked back it was flopping around and wiggling. I'm sure I didn't kill it but I'm glad it didn't bite me. I've always been a little afraid when I run when it's completly dark about stepping on a snake. I did stumble over a dead amimal one morning in the pitch blackness.

Then, this morning as I was speeding along about 20 miles per hour, I came up on a big black dog in the middle of the road. I hit him before I could even slow down. Luckly I did not crash. I think it really scared the dog too.

The last problem I had was another flat. As I was riding down this road I hadn't been on for a while (the same one where the black dog was) I came to a low water crossing. To my suprise they had done road work and there was gravel about the diameter of a quarter all over the road. Needless to say I couldn't slow down quick enough in the darkness and hit one of the rocks... Ahhh another flat. I carry a spare and after a few minutes I was back riding but at this point I was disgusted so I just turned around and went home. Oh and to top it all off, my Garmin won't work this morning :-(

Biked 12 miles @ Unknown Speed

It's all the woman's falt :-{

Genesis 3:13
The LORD God then asked the woman, "What have you done?" "The snake tricked me," she answered. "And I ate some of that fruit."

I was just tired this morning so I turned off my alarm and rested for an extra 45 minutes. Finally got up and decide to run. After I had run about a mile I decided to run 4 today since I had some extra time (since I didn't bike) and since my hip seemed to be feeling good. Here's the results:

 

9/16/2011
Mile	Time	HR	HR %	2 Miles Out and Back
1	7:47:00	143	73%
2	7:43:00	158	83%
3	7:35:00	162	86%
4	7:30:00	165	88%
Total	30:35:00	157	83%
Pace	7:38:45	75 Deg.

I'm really thinking I almost there in regards to recovery. I've run 10 miles this week. I'm thinking about 15 for next week.

2 Chronicles 32:24

 About this same time, Hezekiah got sick and was almost dead. He prayed, and the LORD gave him a sign that he would recover.

1 Corinthians 9

 ²⁴ Don’t you know that all the runners in the stadium run, but only one gets the prize? So run to win. ²⁵ Everyone who competes practices self-discipline in everything. The runners do this to get a crown of leaves that shrivel up and die, but we do it to receive a crown that never dies. ²⁶ So now this is how I run—not without a clear goal in sight. I fight like a boxer in the ring, not like someone who is shadowboxing. ²⁷ Rather I’m landing punches on my own body and subduing it like a slave. I do this to be sure that I myself won’t be disqualified after preaching to others.

Now this was a tough day....! 81 biking miles by myself in the heat, humidity, wind and rain. Throw in a few leg cramps and you've got one of those days where you wonder..."Why am I doing this?" I had to put the bible passage first because that's what kept coming to my mind as I "slogged" through the ride (sorry Joe, had to borrow your word!).  I started out about 8:30 thinking it would be a nice day for a long ride. The temperature wasn't supposed to get about 92 degrees. My first mistake was taking my hilly route going out. As I got out about 5 miles the wind kicked up and I was riding in either a head wind or strong side wind most of the first 30 miles. Even though it was tough I was thinking, this will be nice to have a tail wind going back :-) Wrong....At about mile 30 or 35 the wind switched direction which ment a head wind going back home. On top of that the thunder storm clouds were building in the west and I was heading right into them. The first 10 miles coming back wasn't to bad, except for the head wind, but right after that man...did the wind kick up. (when I got home I looked on the internet and it was up to 20 mph gust). At several points in the ride I slowed to 10 mph and it was really,really hard! The worst came at about mile 65 where it started to pour down. The wind was blowing so hard that when it shifted to the side it almost blew me off the road. Luckly, with the heavy rain, there was hardly any traffic on the road. I think only 2 cars passed me on in the last 15 miles. (I can't imagine what they were thinking...ha ha...no they were thinking "what an idiot!") I was so glad to get home..! My overall speed was 16.2. I'm supprised it wasn't 10 or 12.

Today was a good learning experience for me...Not in biking or running but in my Christian walk. Why don't I exert myself, push myself, sacrifice my body, my mind and my heart for Christ? The answer is simple...I don't take the depravity of my sin and Jesus's death on the cross serious enough! If I did, I would put out all my effort to follow him and be obedient to his will in my life. I need to focus on the clear goal in sight... the real crown...!

After my ordeal on Saturday I was not thrilled about getting back on the bike so I decided to go to the gym and run on the treadmill and work a few weights (or is that let a few weights work me?). My whole body was a little tired after the 81 miller on Saturday (go see the report...it's actually funny) and the fact that I got up a 3:30 Sunday morning, drove 3.5 hours to visit a friend, then drove 3.5 hours home. With all this said, I did run 5 miles on today!!!! Yeah!!! I hopped on the treadmill and ran for about .15 mile and realized my hip felt great. At that point I kicked the treadmill up to 7:30 pace (that's as fast as it will go) and set the incline to 1%. After the treadmill I worked wieghts on my upper body for about 30 minutes (chest, sholders, bia's and tri's). I went back to compare this treadmill run to something I have done in the past and the closest I could find was a 7 mile run at 7:40 pace (149 avg HR). So, today's run wasn't bad in comparison. I just need my hip to hold up so I can get in more miles.

9/19/2011
Mile	Time	HR	HR %
1	7:30:00	130	64%	Treadmill
2	7:30:00	151	78%
3	7:30:00	153	80%
4	7:30:00	156	82%
5	7:30:00	158	83%
Total	37:30:00	150	77%
Pace	7:30:00	1% Incline

Galatians 6:4
Do your own work well, and then you will have something to be proud of. But don't compare yourself with others.

New Entry....

Went to Gruene and rode with the Big Boys 29.3 miles (145 HR) @ 19 mph avg.

____________________________________________________________________

 Since I ran 5 miles yesterday I didn't want to over do it on the running this morning and since I am planning on going and riding with the Big Boys this evening I didn't want to bike. So....I decided to run 2 at a little faster pace. My legs have continued to be slightly sore because of all the biking but slowly they are getting better (I think building some new muscles where the're needed). I don't seem to have any joint pain (hip, knees, ankles) which is good. The results of the run seem pretty good compared to a few 2 mile runs last spring. My speed is  faster with a slightly lower heart rate. The only thing is mentally I struggled thinking "this seems too hard". I think with a little more running I'll break through the mental thing. I'm going to keep the milage down for a while to make sure the hip problem doesn't come back.

I'm starting to think about upcoming races and what I want to do. First I want to break 20:00 in a 5K. Then I plan to run a Half. There is one in Gruene on Oct. 29 that I may run. They do have a Full but I know I won't be ready for that. I may even just run the Half as a training run and not push too hard. Beyond that I'm thinking about the Austin 3M, Austin Livestrong, Ft Worth Cowtown and mabye San Antonio.

Here's the results from todays run:

9/20/2011 (Morning Run)
Mile	Time	HR	HR %	Ran Out & Back
1	7:02:00	146	75%
2	6:58:00	160	85%
Total	14:00:00	153	80%
Pace	7:00:00

Bike ride to Hwy 20 then Staples, Martindale and home. This was supposed to be an easy 15 mph ride but after about 10 mile I got board and started to pedal. Ended up with a 28 mile ride with a 17.8 mph avg. ... So much for a recovery ride. I have gained about 2-3 pounds. I think it's in my legs but I hope some of it's in my heart!

Mark 7:20
Then Jesus said: What comes from your heart is what makes you unclean.

Another pain-free 5 miles on the treadmill this morning...! I think I'm getting the hang of this running thing :-) My heart rate was a little lower this time too. I would love for 7:30 to be my marathon pace. I'll probably top it off with a 20+ bike ride this evening.

9/22/2011
Mile	Time	HR	HR %
1	7:30:00	138	70%	Treadmill
2	7:30:00	147	76%
3	7:30:00	148	76%
4	7:30:00	153	80%
5	7:30:00	155	81%
Total	37:30:00	148	76%
Pace	7:30:00	1% Incline

 Job 14:21-22

21We never live to know if our children are praised or disgraced. 22We feel no pain but our own, and when we mourn, it's only for ourselves.

This evening I added 32 miles biking @ 18 mph avg. speed. Rode with a friend from work. Could have gone faster but my friend was struggling on the way back. We did stop a few time (I normally try not to stop). Now I've got to decide what to do tomorrow...Humm?____________________________________________________________________

2 mile run again this morning. The weather was just right for me, 69 degrees and 68% humidity...! I have run this same 2 mile run five times since my hip quit hurting. Each one has been about the same 7:00 pace. This is my 10K pace but it doesn't feel like I could go for 6 miles at this pace right now. Hopefuly, as I up the milage, I will feel more comfortable at this speed. I really need to get these two mile runs down to 6:15 so I can prepare myself for my sub-20 5K. So far I haven't really been trying to run them any faster than a moderate effort. I also plan to ride 30+ on the bike this evening. 

9/23/2011 (Morning Run)
Mile	Time	HR	HR %	Ran Out & Back
1	7:06:00	141	72%
2	6:45:00	162	86%
Total	13:51:00	152	79%
Pace	6:55:30

No running or biking today...too many things to do...!!!

Ran and Rode today... 6 miles running with progressivly faster miles as JG recommended. I couldn't actually do the splits as he suggested but I was able to get a little faster on each one. I believe mile 6 was as far as I could go with this. I could not have run another one below 7:00 so I was a little disipointed with the results. I ran my loop, mile 1 is up and down but basiclly 0 elevation change mile 2 is mostly up hill, mile 3 is mostly down hill, mile 4 is all uphill, mile 5 is flat, mile 6 is flat, mile 7 is uphill.

9/25/2011
Mile	Time	HR	HR %
1	8:15:00	132	65%	Ran the Loop
2	7:58:00	150	78%
3	7:35:00	150	78%
4	7:34:00	159	84%
5	7:20:00	164	87%
6	7:00:00	168	90%
7
Total	45:42:00	154	80%
Pace	7:37:00	75Âş
.25 miles warm-up,.75 cool-down - Total  7 miles

Biked 24 mile in the middle of the day (103 degrees) @ a 16 mph avg speed. I was really tired after this ride...I guess it was the heat!

Galatians 6:9
Don't get tired of helping others. You will be rewarded when the time is right, if you don't give up.

12 running miles in two days...That's a first in a long time! Today's run was the typical Treadmill at the Gym run that I've done for the last couple of weeks (7:30 pace at 5 miles). The good thing is that my HR has dropped form 150 to 148 to 145 on the three runs. Today seemed a lot easier than before. I think my hip is okay but I was a little sore all over when I went to bed last night. I guess the 7 running and 24 biking in the 103 degrees had something to do with that. Tomorrow I'll go bike with the Big Boys so I'll have a day off of running.

9/26/2011
Mile	Time	HR	HR %
1	7:30:00	134	67%	Treadmill
2	7:30:00	143	73%
3	7:30:00	147	76%
4	7:30:00	150	78%
5	7:30:00	152	79%
Total	37:30:00	145	74%
Pace	7:30:00	1% Incline

Malachi 4:1

 The day of judgment is certain to come. And it will be like a red-hot furnace with flames that burn up proud and sinful people, as though they were straw. Not a branch or a root will be left. I, the LORD All-Powerful, have spoken!

Biked 16.75 miles @ 19 mph

Well I had to change my plan today. I was going to go and ride with the Big Boys but the weather looked like thunderstorms in that area so I opted to go ride with a friend from work. I rode with him most of the way but I had to break away  a couple of times to increase my speed and distance. He rode 15 miles and I rode 16.75 miles. My average speed was 19 mph. The route is somewhat hilly but I believe I could have averaged 20 by myself.

James 4:13-16

¹³ Pay attention, you who say, “Today or tomorrow we will go to such-and-such a town. We will stay there a year, buying and selling, and making a profit.” ¹⁴ You don’t really know about tomorrow. What is your life? You are a mist that appears for only a short while before it vanishes. ¹⁵ Here’s what you ought to say: “If the Lord wills, we will live and do this or that.” ¹⁶ But now you boast and brag, and all such boasting is evil. ¹⁷ It is a sin when someone knows the right thing to do and doesn’t do it.

Evening Entry:   Biked to FM-20, Staples, Martindale and back Home:  28.35 miles @ 18.6 mph avg. speed. (Stopped to feed the horses in Martindale)

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Today was a good day running. I ran my small loop+ to make 7 miles. I ran the same loop Sunday and seemed to struggle even though I only ran 5 fast and 3/4 slow then. Even after 7 today I felt like I could run quit a bit further :-) I think my hip is going to be fine, no pain so far.

9/28/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	7:56:00		138	70%	Ran Small Loop +
2	7:55:00		150	78%
3	7:23:00		153	80%
4	7:51:00		157	82%
5	7:30:00		159	84%
6	7:28:00		160	85%
7	7:14:00		164	87%
Total	53:17:00		154	81%
Pace	7:36:43		65Âş

No running today I had to go to Ft Worth on a business trip (up at 3:30 am) :-(

Proverbs 16:11
God cares about honesty in the workplace; your business is his business.

24 running miles this week and everything's good. Two days of 7 miles on the road and two days on the treadmill at 5 miles. Next week I'm thinking about just adding one more day at 2 miles and biking about 100 miles. I think it's time to start planning for some races :-)

Today's run was the same as several before (gym treadmill @ max speed). My HR was not as low but I think my legs were just a little tight.

9/30/2011
Mile	Time	HR	HR %
1	7:30:00	138	70%	Treadmill
2	7:30:00	147	76%
3	7:30:00	151	78%
4	7:30:00	153	80%
5	7:30:00	155	81%
Total	37:30:00	149	77%
Pace	7:30:00	1%Incline