High-Octane

6 Easy miles at the Gym. I'm tired.

Galatians 6:9-10 

And let us not grow weary of doing good, for in due season we will reap, if we do not give up. So then, as we have opportunity, let us do good to everyone, and especially to those who are of the household of faith.

Well I finally mustered up the energy to run another Tempo Run. 

I ran 15 at MP on Tuesday and 5 at HMP today. I'm hoping I'm getting where I want to be training wise for the upcoming races.

Also, today I drove my HR up to 180. This is the highest I've been able to get it in quite a while. I hope that is a good thing. :-)

Miles 2,3,4 on this run are all uphill. It is only 150' but it is just enough to make it a little tough. Next time I run this Tempo Run I think I'll run the opposite direction. I can probably cut several seconds off my pace.

Job 37

The storm makes my heart beat wildly. Listen, all of you, to the voice of God, to the thunder that comes from his mouth.

Any suggestions where to stay in Boston? I'm thinking I should have already booked a room.

20.4 miles but Run Fail after 15.

Not sure what went wrong with this run. I tried to go slow but it was laborsome the whole way.

I think, for some reason, I just overheated and dehydrated. I lost 6.5 lbs. during the run. I seemed to be dripping with sweat the entire time. Even when I was at the end and walking sweat was just pouring off.

Luke 22:43-44

43 An angel from heaven appeared to him and strengthened him. 44 And being in anguish, he prayed more earnestly, and his sweat was like drops of blood falling to the ground.

Added 7 miles (slow) on the Road Bike in the PM with Sarah.

___________________________________________________________________________

After my LR on Saturday I was completly beat the whole day. Yesterday, Sunday, I still didn't feel very good. I really think I had a little heat stroke (or close to it) on that run.

Today I was just going to try and make it through 10 miles and had an out for just 6.5 if I didn't feel good. My body was just a little achy when I started but I was actually supprised how good I felt. After the third mile (which has a pretty good hill) I dediced to actually make a run out of this. The results turned out pretty good with about half of my miles coming in at my MGP.

Psalm 118:6-9 

The Lord is on my side; I will not fear. What can man do to me? The Lord is on my side as my helper; I shall look in triumph on those who hate me. It is better to take refuge in the Lord than to trust in man. It is better to take refuge in the Lord than to trust in princes.

Sweat Feast..!!!

Hot / Humid / High DP / Slow / Foggy ....Yuck!

Made sure all the miles were over 9:00 pace. Avg HR: 126

1 Corinthians 13:12

We don't yet see things clearly. We're squinting in a fog, peering through a mist. But it won't be long before the weather clears and the sun shines bright! We'll see it all then, see it all as clearly as God sees us, knowing him directly just as he knows us!

10 at the gym then off to the dentist.

Another 10 miles with a little different twist. I was a little disappointed my slow miles were so slow but my fast miles felt pretty good. I just kinda made up this workout as I went out this morning. I thought about a 5-6 mile tempo run but just for a second and then backed out.

"No matter how bad your day goes it always feels like you've accomplished something when the go out and run early in the morning."

I JUST RUN 

BIG DAY.... REGISTERED FOR BOSTON 2014 ... !!!

I'm not really sure what I'm doing right now so I just decided to run 10 mile each day this week. A few miles were fast, a few were slow but most were about MP+15-25 seconds. I'm not even sure if this is good training, I'm just figuring it's base building. Hopefully I can get out of the rut and start some real training soon.

The dew point was down so it actually felt a little better today. I actaully thought I could feel a little cool breeze at times. :-)

John 3:8

"The wind blows where it wishes and you hear the sound of it, but do not know where it comes from and where it is going; so is everyone who is born of the Spirit."

I'm ENTERED!

Finally back on track (literally). I when to the High School Track and did the first Interval Workout since February. I was a little concerned that my speed might have suffered with not doing any real speed work for so long but after the first interval I realized I was going to be okay.

All the quarter splits were very even (within 1 second) on the first five but on the last one I was getting tired on the first quarter and had to kick it a little at the end to hit my pace goal (the split was 4 seconds different).

This week is going to be short for me as I am leaving for El Salvador on Friday. I’ll have to miss four days of running and pick it back up next Tuesday. This is probably good as I have run averaged 50 miles for the last 9 weeks. It’s probably good to take an easy week.

I got the following message from the BBA so I assume I am entered in Boston!

“This is to notify you that your entry into the 118th Boston Marathon on Monday, April 21, 2014 has been accepted, provided that the information you submitted is accurate.”

Here’s my run data:

Finally back on track (literally). I when to the High School Track and did the first Interval Workout since February. I was a little concerned that my speed might have suffered with not doing any real speed work for so long but after the first interval I realized I was going to be okay.

All the quarter splits were very even (within 1 second) on the first five but on the last one I was getting tired on the first quarter and had to kick it a little at the end to hit my pace goal (the split was 4 seconds different).

This week is going to be short for me as I am leaving for El Salvador on Friday. I’ll have to miss four days of running and pick it back up next Tuesday. This is probably good as I have run averaged 50 miles for the last 9 weeks. It’s probably good to take an easy week.

Here’s my run data:

I received following message from the BAA so I assume I am entered in Boston!

“This is to notify you that your entry into the 118th Boston Marathon on Monday, April 21, 2014 has been accepted, provided that the information you submitted is accurate.”

Philippians 3:13-14 

Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.

No running today just a little thought about my potential marathon time. Here are all my other race PR's (some of which are somewhat outdated). They're all within my running prime (as I've only been running for 3 years. :-) Based on the Race Predictor(s) I've looked at, I should be able to run a much faster marathon than previously accomplished.

PR's                   Marathon Potential

5K (19:42)       =  3:09:14

5 Mile (34:03)  =  3:17:03

10K (43:24)     =  3:19:57

Half (1:30:10)  =  3:07:59

My 5 mile and 10K are both really old PR's (haven't run any more of these) and I know I can run a faster 5K (probably break 19:00).

2nd "real" training run in a row....I'm on a roll!

Very muggy outside this morning. It rained just a little so the road was wet in some spots. This is a run I've done a few times but only once with better results. That time was much further into my marathon training and the temperature was 55 degrees. I think this run turned out pretty good. My cool-down was very slow as I was sweating profusely.

John 10:10 

The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.

Gym day: 7 Miles total (TM & EL), Slow.

"HE moves I move...HE leads I follow..." I Just Run

Ahhhh...I wanted to do better on this run. The goal was 7:41 @ 13 miles. I started out the first three miles to achieve this but then hit the big hill and dropped several seconds. After mile 6 I was back close to goal pace but I know I was in trouble. I could tell I was getting too hot and wouldn't be able to finish strong, like I needed to, to bring the overall pace in to a 7:41. 

I guess I could probably hit my target if the weather was cooler with less humidity but this kind of run does nothing for your confidence. I need a cool day and a nice "good" long run to change my attitude!

Philippians 2:14-15 

Do all things without grumbling or questioning, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world,

We have been gone for a few days to El Salvador visiting a friend who lives there. Sarah (my wife) and Callie (my daughter) went too. Callie and I got to run one day on the beach. Here is our running track for the day.

We ran 4 miles @ a 8:45 Pace.

While in El Salvador we visited an orphanage, spent some quality time with our friend, did some sight seeing, saw a parade and ate some El Salvadorian pupusa's.

1 John 3:17-18

If anyone has material possessions and sees a brother or sister in need but has no pity on them, how can the love of God be in that person? Dear children, let us not love with words or speech but with actions and in truth.

Back in the USA and behind on my running. Apparently we had a cool front blow through over the weekend while I was gone. We recieved 2 inches of much needed rain. This morning was much more plesent than when I left last week. It actually felt good!

Track Interval Training @ 400's. I like this workout but it seems too easy. I'm thinking it's supposed to be easy since I am supposed to have a 20 miler later this week. I'm not sure how I'm going to get all my running in for the next two weeks as I am going to be traveling many of the days. I may have to condence my workouts and just do what I can.

These Intervals are a little faster than scheduled but they felt comfortable so I just ran at that pace. (Target was 1:27)

 Genesis 28:15

Behold, I am with you and will keep you wherever you go, and will bring you back to this land. For I will not leave you until I have done what I have promised you.”

Today was supposed to be a cross-training day or a rest day but I couldn't resist the low Dew Point and decided to go out and Just Run. It turned out to be a "Fast Finish Something??? Run". I just ran as I felt like running.

The dew point was 55, temp 66 and humidity 72%. This is much better conditions than I've got to run in for quit a while! WoooHooo...

The 4th mile (100' rise) was slow because of the hill and the last mile (60' rise) was fast because of the effort.

Psalm 127:2 

It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep.

Short Tempo Run today. The nasty weather is back. I'm glad I wasn't running a long run today as the Temperature was 75 with a Dewpoint of 72 and 88% Humidity and Foggy.

I am 9 weeks out from my marathon and still hoping for some cooler weather to train in. I lost 3 pounds on the short run. I was sweating like crazy! I had big plans to run 4 tempo miles when I started but after two I knew I couldn't do it. I ran the flattest part of my route, the first half is slightly downhill, the second is slightly uphill. (total elevation gain is about 200')

Comparing this to the last time I ran the same run I ran it 8 seconds per mile faster but my HR was 8 BPM faster Avg. The temperature was only 35 degrees last time I ran this tempo run. I did push my HR to 182, pretty much the highest I've ever gotten it.

Isaiah 43:18 

“Remember not the former things, nor consider the things of old.

Ran 10 miles @ 9:00 pace LHR run @ 130-135. I hate these runs as I feel more sore after this than a 10 mile tempo.

Went to the Boots n Saddles Cowboy Church roping today and won 1st and 6th. I won a saddle and several other prizes including a really nice leather bound bible. Trying to post a picture but I can't get this ASUS pad to work with me.

Off to West Palm Beach FL for four days and then off to Chattanuga TN for a couple of days. Won't be back home until late friday so my running is probably going to be all TM miles. I'm getting worried that I haven't done any long runs lately and probably won't have time for one on this trip. Hoping the weather is cooler when i get back home. Maybe I can do a 20 miler on Saturdy.