High-Octane

Mile	Time	HR	HR %	Max HR
1	8:58:00	125	62%
2	9:20:00	130	65%
3	8:58:00	131	66%
4	8:09:00	146	76%
5	8:02:00	152	80%
6	7:54:00	155	82%
7	7:53:00	157	84%
8	7:52:00	160	85%
Total	67:06:00	145	75%
Pace	8:23:15			WT
Temp	Hot	Humidity	Hot
Dew Point	High	Wind
Ran 8 mile total, 3 with Callie and then 3 alone. Running in Gatesville at the park.

Ran by myself. Still Hot.

3 Recovery miles with Callie @ 8:47 pace.

I'm tired of complaining so I'm just going to say it wasn't cool.

No running so far today. I may go the the gym and run 3-4 miles at lunch.

Here is the flyer on the 5K we are putting on.

www.athleteguild.com/running/lockhart-tx/2014-grace-race-5k-and-family-fun-k

Mile	Time	HR	HR %	Max HR
1	8:03:00	134	68%
2	8:12:00	145	76%
3	7:45:00	145	76%
4	8:05:00	150	79%
5	7:58:00	152	80%
6	7:47:00	154	82%
7	8:07:00	155	82%
8	7:56:00	145	76%
9	8:15:00	154	82%
10	9:12:00	143	74%
11	8:22:00	146	76%
12	8:32:00	152	80%
13	8:49:00	151	80%
14	7:44:00	160	85%
0.25	1:55:00	164	87%
Total	116:42:00	149	78%
Pace	8:11:22			WT
Temp	73	Humidity	90
Dew Point	70	Wind
Ran 7 by myself and then 7.25 with Callie, running longer on the turns to make the 7.25 instead of the normal 6.7 mile loop. This was the first time in a while I've felt like I could have gone further.

Mile	Time	HR	HR %	Max HR
1	8:54:00	122	60%
2	8:54:00	135	69%
3	8:31:00	134	68%
4	9:01:00	138	71%
5	8:58:00	139	72%
6	8:46:00	137	70%
7	9:00:00	142	74%
8	9:02:00	132	67%
9	9:00:00	143	74%
10	8:41:00	147	77%
Total	88:47:00	137	70%
Pace	8:52:42			WT
Temp	70	Humidity
Dew Point		Wind
7 Miles by myself and then 3 miles with Callie

10 miles @ 8:50 pace.

Went to the gym for the first time in 4-5 months.

7 Miles

Tried to pick up the pace a little this morning and run a 8 mile progressive run. Then 3 miles with Callie. She is getting stronger and making those extra miles a little harder for me. :-) It was cool running with a full moon this morning!

Psalm 89:37 

Like the moon it shall be established forever, a faithful witness in the skies.” Selah

Supposed to be "easy" miles...I ws tired.

Happily not running today...needed a day of rest!

4 Mile progressive tempo run then 3 with Callie.

Comparing this run with several simmilar 4 mile tempo runs 13 weeks out from a marathon shows that I may be little behind in my conditioning...or I may be a little bit ahead in my conditining...? The previous times were when the temperatures were 37 and 40. Today it was 76-78. The HR effort is about the same but the time is about 20 seconds slower.

Also, Callie is beginning to pick up the pace. She ran about a minute per mile faster today than about a month ago on the same run.

7 miles with Callie @ 9:00 pace, 7 miles alone @ 7:55 pace. Temp 63!!!

Mile	Time	HR	HR %
1	7:53:00	134	68%
2	8:19:00	146	76%
3	7:48:00	144	75%
4	8:26:00	148	78%
5	8:25:00	148	78%
6	7:59:00	149	78%
7	8:04:00	154	82%
Total	56:54:00	146	76%
Pace	8:07:43			WT
Temp		Humidity
Dew Point		Wind
Ran Small Loop.

Mile	Time	HR	HR %
1	8:47:00	125	62%
2	8:51:00	135	69%
3	8:45:00	136	70%
Total	26:23:00	132	67%
Pace	8:47:40			WT
Temp	70	Humidity	78
Dew Point	63	Wind
Out and Back with Callie.

The long runs are creeping up in distance but the weather is not wanating to cooporate.

Ran 11 by myself and then 4 with Callie.

Self inflicted Run-Fail today! Now I now how to simulate the bonk in a marathon and feel the death march for the last four miles.

After my run yesterday, my whole body was somewhat tired this morning. I decided to go ahead and run 10 miles but with a little different approch than normal. I decided to run 1/4 mile fast, then walk 10-15 seconds and repeate this process throughout the run. The first few miles went pretty good but going into mile 5 I could feel the fatigue and lactate buildup. At mile 6 I completly bonked. I felt sick at my stomach, dizzy and had to walk an extended period of time after that. I have felt this way before in a couple of races and I hate it!

Psalms 9:9 The LORD also will be a refuge for the oppressed, a refuge in times of trouble. 

Took it easy today and went to the gym. Did a little upper body weights too.

Found a 10K race in Kyle (just a few miles down the road) on October 11 so I entered it. The entry was only $ 19.50 ... NICE!

Joe, you might be interested in this one:

http://www.hootenannyonthehill.com/id21.html

Don't let the slow times fool you...the effort was there!

Genesis 2:7 

Then the Lord God formed the man of dust from the ground and breathed into his nostrils the breath of life, and the man became a living creature.

7 miles easy but hot.

Callie had her long run of 8 miles today so I ran my first 6 miles with her then speeded up for my last 6 miles to marathon pace and running the last mile in 6:51. It's sad and hard to believe that 6:51 is actually my half marathon pace. I've got a way to go.

New shoes today...Adidas Energy Boost. I went to Acadamy and tried on almost every pair of running shoes they had and found these to be the best fit, most comfortable. I think they are going to be good. 

I had gone to Lukes Locker last weekend and bought some Mizunowent to Lukes Locker a week ago and bought some Mazon Wave Sayonara but haven't really liked them after running in them a couple of times.

Polina, our foreign exchange student, decided she wanted to try and run so she, callie and I went out at 6:30 this morning to run.

We all ran 1 mile in 11 minutes, then Callie and I ran 2 more miles at about 9:45 Pace (Callie ran long yesterday so this was supposed to be a very easy recovery for her), then I ran 1 mile by myself at 6:57 Pace.

It was fun to have both of them run with me but Callie is off to Ft Worth, then California, then Colorado for the next several days. She will be moving to California in the next few weeks so I'll be losing my running partner. :-(

With a little break in the weather (71 degrees, 81% humidity, 63 degree dew point) I decided to run a little longer today and do a fairly long Aerobic run keeping my HR between 145-150 which is 75-80%. I think the run went pretty well but I bored by the last mile and just had to pick up the pace. :-)

The first mile I ran with Polina (our foreign exchange student). She has decided she wants to run the Grace Race 5K on November 15. She has never run before so it's fun to get her started on this quest.

As soon as we get a little cooler weather I going to attempt a 20 miler!

John 13:34 

A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

What a wonderful day to run!

The mix of running may be a little confusing as I ran some by myself, some with Callie and Polina, some with just Callie. Overall I got in 3 fast miles in the mix.

My dear children, I write this to you so that you will not sin. But if anybody does sin, we have an advocate with the Father—Jesus Christ, the Righteous One.

1 John 2:1 NIV 

7 miles but not feeling very good. Kinda sick. Was supposed to do 20.

1 Mile with Polina 2 9:15 pace. Not feeling good at all...respitory and flu like symptoms.

Feeling better but not 100%. I didn't want to go run long so I decided on a track workout. It went pretty good but I cut one 800 out at the end as I was feeling pretty fatigued. My first 1200 felt great but I seemed to fade after that. I know I need to do more of this type workout. I promise to do so in the future. :-) I actually like the faster track stuff!

Luke 6:38 

Give, and it will be given to you. Good measure, pressed down, shaken together, running over, will be put into your lap. For with the measure you use it will be measured back to you.”

Mile	Time	HR	HR %
1	8:23:00	132	67%
2	8:28:00	142	74%
3	7:54:00	148	78%
4	7:59:00	151	80%
5	7:40:00	156	83%
6	10:24:00	133	68%	w/Polina
Total	40:24:00	146	76%
First 5 Pace	8:04:48			WT
Temp	66	Humidity	90
Dew Point	62	Wind
A little sore from yesterday's fast run.