High-Octane

This is the run I've been needing. Finally the weather was perfect for me, I was rested and everything felt good. My training called for 20 @ 7:41 but after the first loop I knew I could do better. The first 7 mile loop I tried to just keep my HR below 150, the second 7 mile loop I concentrated on keeping it below 155 and the last 7 mile loop below 160 until the last 2 miles when I went ahead and pushed it and let my HR rise. If I can control my HR in the marathon in three weeks I believe I could come very close to running a 3:16 marathon. I need some good weather though!

I guess it's time to start tapering down now. All the body parts are in good condition. :-) ...so hopefully I'll go into the race nice and healthy.

It's interesting to see the correlation of the identical miles (1& 7, 2 & 8, etc.) and the HR comparison. It was also nice to feel confident to run the last mile faster than any others.

To the right is each of the 7 mile pace averages.

I thought I suould run an easy Recovery Run even though I took off running yesterday and let my body rest a little more. This run averaged 8:30 with a HR of 133. My recovery HR is actually 137 so I had some room to spare.

Comparing this run to previous Recovery Runs (about 6 months ago) I find that HR is about 10-15 BPM slower at the same 8:30 pace. Good progress I believe!

Track workout tomorrow! :-) ...And waiting for the race.

Psalm 27:13-14 

I believe that I shall look upon the goodness of the Lord in the land of the living! Wait for the Lord; be strong, and let your heart take courage; wait for the Lord!

Tapering is always fun...plus a Track Workout, it doesn't get much better than this! :-)

I had thought about going to the gym and just run some TM miles but when I woke up I couldn't resist the temptation so I went to the track.

The schedule called for a 3:44 1000's but I ran 3:38 comfortably. 

Nothing very interesting on the schedule for the next week and a half other than a 10-13 miler at race pace on the weekend.

Ecclesiastes 2:24-26 

There is nothing better for a person than that he should eat and drink and find enjoyment in his toil. This also, I saw, is from the hand of God, for apart from him who can eat or who can have enjoyment? For to the one who pleases him God has given wisdom and knowledge and joy, but to the sinner he has given the business of gathering and collecting, only to give to one who pleases God. This also is vanity and a striving after wind.

6 Easy Miles at the gym.

When I woke up I thought I might be getting sick. I was achy and my head and throat was sore. I then remembered that I got a flu shot on Tuesday. Hopfully that is all it is and I'll feel better in a day or two. 

Today's run was supposed to be: 1 mile warm-up and then 3 miles @ 6:45 pace. I replaned it to 5 @ 7:00 Pace and then 5 @ -7:00 Pace during the run. I am pushing all of my workout one week later than scheduled as I feel the taper perscribed is too much and too long. On my last marathon taper I followed this same (self defined) taper and seemed to do much better at racetime.

Philippians 1:6 

And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.

12 miles @ 7:31 pace. A little slower than I wanted but I have a cold or something and it seened hard to breath.

Here's the details:

Well the weather is not looking very good for the marathon next Sunday. 60 degrees and possible thunderstorms are predicted right now, but as we know it may all change before then.

My training program only has me running two days this week. both of which are very easy.

Track Repeats: 10-20 min warm-up, (6) 400's @ 5:48 pace, cool-down

Tempo Run: 1 mile warm-up, 2 miles @ 7:26 pace

I'm wondering what you guys would suggest for running this week.?

Ok....Now it's time to let the Doubt Begin! :-(

James 1:6 

But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind

Track Repeats today. Pretty easy as I only had to do (6) 400's. Ran one with a high school kid and then a 100 with him for his final repeat (It was FAST! :-)

My cold is starting to feel better so hopefully I'll be 100% by Sunday. Now if the weathermen can just get it wrong, as usual, things should be good for the race.

2 Peter 3:9 

The Lord is not slow to fulfill his promise as some count slowness, but is patient toward you, not wishing that any should perish, but that all should reach repentance.

Very Aggravated....! 65 Degrees at race time. I feel like I've wasted a lot of time and now money on a race that won't turn out good.

Mile	Time	HR	HR %
1	7:55:00	144	75%
2	8:18:00	140	72%
3	8:13:00	142	74%
4	7:51:00	144	75%
.2 Mile Cool-Down
Total	32:17:00	143	74%
Pace	8:04:15			WT
Temp	52	Humidity	96
Dew Point	45	Wind	5	155
Target: 4 Miles with approx. 2 @ MP.

3 Miles with Callie.

This was a nice Training Run for me. As you know I planned to run the Full Marathon but backed out that and dropped down to the Half. As usual the weatherman was wrong...the temperature was even hotter than he had predicted.

At the first of the race I decided to go ahead and run a fair Half Marathon pace for the first few miles and see how I felt. After first two miles I knew I wouldn't be able to hold that pace. As you can see by my HR the effort was there but nothing more could be done without blowing up or destroying my body in an effort to run a few minutes faster.

Since I didn't burn myself out on this race my plan is to try and run the BCS (Bryan College Station) Marathon on December 8th. I'm going to continue to train until then and if the weater is good I'll enter at the last minute.

The Rock-n-Roll Marathon/and Half was a huge event with 26,000 runners altogether. I was a little unimpressed with the production. I though it would be a little more hyped up.

I ended up 160th out of 14,427 runners and 10th in my age group out of 524 runners. Apparently everyone was having difficulty in the heat. :-)

The best thing about the race was that I got to spend the day with my daughter (Callie). She ran her second Half Marathon and PR'd by over 2 minutes. That was a fun thing to see and be a part of.

Psalm 144:12 

May our sons in their youth be like plants full grown, our daughters like corner pillars cut for the structure of a palace;

Recovery Run:

1 Corinthians 6:11 

And such were some of you. But you were washed, you were sanctified, you were justified in the name of the Lord Jesus Christ and by the Spirit of our God.

So I have been out of town on business again (Florida) but now I'm back. Today I just added some miles without a real plan. It's still pretty hot and humid but the temperature is dropping tomorrow and we will see some pretty cold nights for the next few days.

Feeling fine after my race on Sunday. My plan is to consider the BCS (Brian College Station) Full Marathon on December 8th if the weather is good.

Cold weather has hit. It was very windy and rainy this morning so I went to the Gym.

9 easy miles @ the Gym.

Song of Songs 4:16

Awake, north wind,and come, south wind! 

Blow on my garden, that its fragrance may spread everywhere.
Let my beloved come into his garden and taste its choice fruits.

Nice cold weather this morning. I was able to bundle up enough to keep my hands and feet warm. I was hoping to run 20 miles but I didn't start early enough so I had to settle for 18.

The temperature was 37, 81% humidity and 34 degree dewpoint.

My plan was for 6 @ 8:15, 6 @ 8:00 and then 6 @ 7:45. I haven't added up the actuals but I think they are all pretty close, maybe the last 6 was a little faster.

Over 60 miles for the week with a Half Marathon to start it off last Sunday. :-)

Mile  Pace HR

.25 Mile Warm-Up

1     8:16     133

2     8:17     144

3     8:13    138

4     8:37     143

5     8:04     147

6     8:07     144

7     7:46     139

8     8:00     139

9     8:05     145

10    7:58     147

11    8:01     149

12    7:59     151

13     7:54     156

14     7:51     160

15    7:26     157

16    7:29     156

17    7:31     159

18    7:25    163

.25 Mile Cool-Down

Avg Pace 7:57 (I think)

Avg HR 148

Pretty good run physically but mentally I was tired today.

7 miles @ 8:19 pace

I decided to run in the evening today since the weather was so bad this morning. I felt very "clunky" while running though. I don't think my body is used to running in the evening.

I'm still contemplating the BCS Marathon on the 8th. I seem to have lost some of my desire and drive to do it and now my running isn't feeling great...I guess I'll decide at the last minute.

My Running Route

2 Corinthians 4:16-18

16 So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day. 17 For this light momentary affliction is preparing for us an eternal weight of glory beyond all comparison, 18 as we look not to the things that are seen but to the things that are unseen. For the things that are seen are transient, but the things that are unseen are eternal.

HAPPY THANKSGIVING TO ALL ..... !!!

Callie is home for a few days so I got to run with her for the first six miles. She has made a lot of progress in the last couple of months and is now training to run the Cowtown Full Marathon.

Today was 6 miles at a somewhat easy pase and then 2 pushing it a little.

We were going to run a 5K tomorrow but I believe we have backed out not wanting to spend the money on a non-certified, short course, cheap t-shirt, and crummy prize race.

1 Thessalonians 5:18 

Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

Happy Thanksgiving everyone!

I dedided to bail on the 5K today as no one, except Callie, wanted to go to the race. I wasn't really very excited because last year the race was short, the T-shirts they gave away were crummy and the metals were very cheap. Callie and I decided to just run at home.

I went out and ran 8.75 miles on my own and then 3 miles with Callie.

Mile/Pace/HR

1  7:43  149

2  7:39  151

3  7:35  145

4  7:33  152

5  7:32  155

6  7:29  154

7  7:17  155

8  7:11  156

Avg Pace  7:29

Avg HR  152

I ignored the hills and just ran on pace trying to drop my pace each mile. I did a pretty good job, even if I say so myself.

Then .75 miles by myself @ 8:16 pace, 147 HR.

Then 3 miles with Callie. Callie"s running is improving very quickly!

7:43/143, 7:48/149, 7:29/153

Total Miles 11.75

Temp 35-50, 28% Humidity, 26 Degree Dew Point  -  Perfect running weather.

8.25 ez mile with Callie - 9:08, 125 HR.