High-Octane

Workout # 11 on the RLRF Program:

Today was a Tempo Run so I ran my small loop. As you can see I hit or beat the workout pace of 7:00 on all but one of the Tempo miles. This mile is 100' steady incline so it's a little tougher than the others. My final pace is basiclly the same as my best and only 5 mile race. It will be interesting in 2-3 weeks when I have to run 5 & 6 miles at 7:00 pace. Today I'm not sure I could have gone 6 miles at this pace. My legs are still doing fine, it's my aerobic that is still struggling.

 

12/1/2011
Mile	Time	HR	HR %	Elev. Change
1.82	Warm-up
1	6:42:00	148	76%	-100'
2	6:57:00	163	87%	+ 75'
3	7:06:00	167	89%	+100'
4	6:42:00	157	82%	- 75'
1	Cool-down
Warm-up & Cool-down Miles were 8:30 to 9:00
Total	27:27:00
		Total Miles		6.82
Tempo Miles	27:27:00	159	83%
Pace	6:51:45
Small Loop
40 Degrees (Wore 2 pairs of gloves, heavy underarmor top and light tights, cotton socks & beanie
Target: Tempo Run - 1 Warm-Up, Stretch, 4 Miles @ 7:00 pace, 1 Miles Cool-Down Note: Wore 2 pairs of gloves, heavy underarmor top and light tights & shorts, cotton socks & beanie - this was just right

On a side note, I've been in heavy roping practice the last few days to get prepared for the big finals in Las Vegas next week.

Joel 3:9
Announce this to the godless nations: Prepare for battle! Soldiers at attention! Present arms! Advance! Turn your shovels into swords, turn your hoes into spears. Let the weak one throw out his chest and say, "I'm tough, I'm a fighter." Hurry up, pagans! Wherever you are, get a move on! Get your act together. Prepare to be shattered by God!

Matthew 25:44

They also will answer Lord, when did we see you hungry or thirsty or a stranger or needing clothers or sick or in prison, and did not help you?

Worst run ever...20.5 miles in 3:13

3/11/2012
Mile	Time	HR	HR %
1	8:02:00	136	68%
2	8:18:00	149	77%
3	8:06:00	149	77%
4	8:10:00	151	78%
5	8:49:00	154	80%
6	8:07:00	153	80%
7	8:11:00	155	81%
8	8:45:00	154	80%
9	8:35:00	155	81%
10	8:26:00	156	82%
11	9:00:00	158	83%
12	8:52:00	157	82%
13	8:46:00	159	84%
14	9:55:00	156	82%
15	9:26:00	156	82%
16	10:15:00	155	81%
17	9:59:00	156	82%
18	12:49:00	144	74%
19	14:48:00	126	61%
20	9:53:00	143	73%
20.5	6:26:00	136	68%
Total	187:12:00	151	78%
Pace	9:21:36	Comments(7)

Mon, Dec 05, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 4.00 0.00 0.00 3.00 7.00

Got to Las Veas today so I had to run on the TM to do my repeats. I was really not that pleased with the workout as you cn ee from my notes below... couple of bad runs...too many other things of priority right no...not sure but hopefully it will get better in a week or so. First competition today...Just See and React! 12/5/2011 Mile Time HR HR %   2.25 Warm-Up   1600m 6:00:00   2 Min Recovery   1600m 6:10:00   2 Min Recovery   1600m 6:15:00   1,75 Recovery               2 Cool-Down       Total 18:25:00 0 0%   Avg. Pace 6:08:20 Total Miles 7 Treadmill in Las Vegas Indooor Target: Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:12 pace, 1 Min. Recovery between each, 10 Min. Cool-down. Wasn't really happy with this run. Recoveries were too long and I had to hold the side rails for part of the second two repeats making  Acts 20:27 For I have not hesitated to proclaim the whole will of God.

Saucony Ride 4 Miles: 7.00

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Tue, Dec 06, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00

Squeezed in 1 hour on the stationary bike today. First day of roping competition and things didn't go great. The competition format is fairly complicated and I won't go into too much detail. We (my team partner and I) had a penality on the first steer. Our 3 times for the day were 9.3(+5), 8.7 and 7.3. Without the penality we would have been setting 5th overall (375 entries) and in the drivers seat for a big win. But because of the penality, we are now pushed back to the consolation portion of the roping where the drop our first time and we finsih out the roping with 2 more steers. We should be setting pretty good in the consolation with our two fastest times but now we have to rope 2 more with no penalities to get into the money instead of only one. Actually without the first penality we would have already been in the money. Oh well...this is more like playing 4 round of golf against 375 other very good golfers. It makes for some really tough competition. since this is the national finals, there are many of the best ropers from all over the US and Canada here. The roping and competition is great but LV stinks!

Condor Flight (Road Bike) Miles: 15.00

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Wed, Dec 07, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 3.00 0.00 0.00 3.00 6.00

Well first a report on the roping competition: Things didn't go any better today. We had another penality on our fourth steer to put us out of the competition. Again without the penality we would have been very close to the top at 2nd....Oh well this type of competition is very hard to compete in. I have another division to compete in tomorrow...hopefully we'll have a little luck this time. Running was again on the TM at the hotel. Today was a tempo run with two miles warm-up, 3 miles at 6:45 and then a cool-down mile. I think I've lost a little of my confidence since I had to decrease the incline after mile 1 thinking I wasn't going to be able to finish this run. At the end I was able to pick up the pace a little to finish the last mile a little faster and help my confidene a little. I'm not sure what I'm going to do for my long run later this week if I'm still here in LV...may have to run 18-20 on the TM...oh no!!!   12/7/2011         Mile Time HR HR % Max HR 2 Warm-up   1 6:44:00 161 85%   2 6:44:00 165 88%   3 6:34:00 168 90%                           1 Cool-down   Warm-up & Cool-down Miles were 8:30 to 9:00         Tempo Miles 20:02:00 165 88%   Pace 6:40:40       Teadmill in Las Vegas         Indoor         Target: Tempo Run - 2 Warm-Up, 3 Miles @ 6:45 pace, 1 Miles Cool-Down Set the treadmill at 1% incline for the first mile but had to reduce it to 0% after that to complete the run. Streat                   Psalms 139: 14 I will praie You, for I am fearfully and wonderfully made.

Saucony Ride 4 Miles: 6.00

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Thu, Dec 08, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00

Well, I wouldn't say things went great at the World Series Team Roping Finals for me today but I did have a little luck. Even with 2 penalties I made it back to the main finals. With this qualification I got into the money and will rope on Sturday for the bigger prize money. I won't have a chance for the 3 diget payout but could win a few K more with a good final run. Tomorrow is an off day so I think I'll go out for a 20 mile run to get my mind off roping. Today I went to the gym and clocked 20 miles on the stationary bike.

Condor Flight (Road Bike) Miles: 20.00

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Fri, Dec 09, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 1.00 18.00 1.00 1.00 21.00

Yeah...I completed the 20 mile RLRF workout on pace. It was on the TM but I'm hoping I don't get called on it and disqualified :-) This is my third attempt to complete this workout on pace. It's funny because three weeks ago I skipped three weeks out and ran 18.5 @ 8:03 (on the road). I guess I've had a mental block on the 20 miler. I'm still a little concerned because this 20 miler on the TM seemed harder than the 18.5 on the road, even though the 18.5 miler was a lot faster than todays run. I drank 40 oz of Gatorade and 32 oz of water throughout this run. This seemed to be about right on the fluids. I should probably eat some goo next time on this long a run. On the roping note, today is an off day for me. Tomorrow will be the Finals where I rope one more steer for the bigger prize money. I've won my entires and expenses back already, now's the time for profit!   12/9/2011 Mile Time HR HR %   1 8:26:00 143 73%   2 8:26:00 144 74%   3 8:26:00 147 76%   4 8:26:00 146 75%   5 8:26:00 148 76%   6 8:26:00 150 78%   7 8:26:00 151 78%   8 8:26:00 150 78%   9 8:26:00 150 78%   10 8:26:00 151 78%   11 8:26:00 152 79%   12 8:26:00 154 80%   13 8:26:00 151 78%   14 8:26:00 153 80%   15 8:26:00 154 80%   16 8:26:00 155 81%   17 8:26:00 156 82%   18 8:15:00 159 84%   19 8:06:00 159 84%   20 7:20:00 163 87%   21 Cool-Down       Total 167:03:00 152 79%   Pace 8:21:09       Where Run 68 Degrees Target: Long Run - 20 Miles @ 8:26 The treadmill would only run for 30 minutes and then stop so I reset it every 3 miles but only took about 10-15 seconds to do that. Ecclesiastes 3:1 "To everything there is a season, A time for every purpose under heaven"

Saucony Ride 4 Miles: 21.00

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Sat, Dec 10, 2011
Race:	World Series Team Roping Finals (4 Miles) 00:40:00, Place overall: 6
Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 1.00 0.00 0.00 0.00 1.00
Ok...Here's the details of the roping finals: My partner and I went into the final round in 43rd place out of 44 total teams taken to the Finals. Because of two penalities (two +5's) in the second and third round I did not think we would even get into the finals. Competition at this level usually does not allow that to happen. Luckly we were three blistering times on the three steers and even with the +10 seconds added we slipped into the cut. Overall there were 375 teams entered into this event with the first place payout at $200,000. As we were at the back of the pack, we were the second team to compete. I told my partner to be ready and that i was not going to let up and play it safe. I believed that if we made a good run on the last steer we could move to about 15-20 and double the money we had already won. The steer we drew to rope was not one of the best ones. He was bigger and faster than most of the other steers and also had smaller horns (which is not typically good). The good thing was my horse has been really working (running hard) all week. We pinged the barrier and were a blistering 7.4 on this steer. I don't know what happened after that but lots of teams just kept messing up, missing, breaking barriers, roping legs...all sorts of bad things. I guess we kinda scared them with the fast time and they were all gunning for it. When the dust settled we had won the fastest time in the short round (finals) and ended up moving from 43rd place to 6th place. This is unheard of in this type of event at this level of cometition. Total winnings for the day: $ 27,500 2 chronicles 15:7   "But as for you, be strong and do not give up, for your work will be rewarded".
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Sun, Dec 11, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00

Back home after a week in the sin city of Las Vegas. I was pretty much a recluse while there only venturing out from my hotel room to the horse stalls, the arena, the gym and a couple of restraunts there at the hotel. I don't really drink or gamble so there wasn't much for me there. Arrived home about 3:00 so I was able to ride my bike for the first time in a couple of weeks: 21 Miles @ 18.1 Avg Speed Ecclesiastes 5:19 Every man also to whom God hath given riches and wealth, and hath given him power to eat thereof, and to take his portion, and to rejoice in his labour; this is the gift of God.

Condor Flight (Road Bike) Miles: 21.00

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Mon, Dec 12, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00

Gym Day.... 21 Mile on the Stationary Bike @ 21 mph, 60 Min. Biking Weights and Stretching Judges 16:28 And Samson cried out to God: Master, God! Oh, please, look on me again, Oh, please, give strength yet once more. God! With one avenging blow let me be avenged On the Philistines for my two eyes!

Condor Flight (Road Bike) Miles: 21.00

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Tue, Dec 13, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 4.00 0.00 3.50 0.00 7.50

Today was a good day running. Went to the track for my first run of my 6th week of RLRF program. I have been hitting the marks on all of the Repeat Workouts but have struggled with the recovery time, taking a little more than is suggested. Today I felt like I had the best Repeat workout yet. My Recoveries were close to the recommended and I actually ran an extra mile at the end since my legs were feeling good. 12/12/2011 Mile Time HR HR % Max HR 2 Warm-Up (8:03 pace)   1200m 4:26:00 157 82% 168 2 Min Recovery (200 yard walk)   1200m 4:30:00 163 87% 174 2 Min Recovery (200 yard walk)   800m 2:56:00 161 85% 173 2 Min Recovery (200 yard walk)   800m 2:56:00 162 86% 173 2 Min Recovery (200 yard walk)   800m 2:58:00 159 84% 172 2 Min Recovery (200 yard walk)   800m 2:59:00 159 84% 172 2 Min Recovery (200 yard walk)   2 Cool-Down (9:04 pace)   160 85%         Total Miles 7.5 High School Track 55º - High Humidity Target: Repeats - 10-20 Min. Warm-up, Stretch, 2 x 1200 @ 4:33 (6:04 pace), 4 x 800 @ 2:58 (5:56 pace), 2 Min. Recovery between each, 10 Min. Cool-down. (Note: Good work-out, hit targets & exceeded slightly) Psalm 121:1-2  1 I lift up my eyes to the mountains—    where does my help come from? 2 My help comes from the LORD,    the Maker of heaven and earth.

Saucony Ride 4 Miles: 7.50

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Thu, Dec 15, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 1.85 0.00 4.00 1.00 6.85

Tempo Run # 6 on the RLRF Program: The 5th mile was a little slow. I wasn't paying attention and getting a little tired. I was also runing the hilly part of the run. I'm still pleased with the overall outcome. 12/15/2011 Mile Time HR HR % Max HR 1.85 Warm-up   1 6:58:00 145 74% 154 2 6:59:00 161 85% 165 3 7:03:00 168 90% 170 4 6:58:00 167 89% 169 5 7:14:00 171 92% 176                       Tempo Miles 35:12:00 162 83%   Pace 7:02:24   Total Miles 6.85 Small Loop 62º - High Humidity Target: Tempo Run - 1 Warm-Up, Stretch, 5 Miles @ 7:00 pace Psalm 50:10 10For every beast of the forest is Mine, and the cattle upon a thousand hills or upon the mountains where thousands are.

Saucony Ride 4 Miles: 6.85

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Fri, Dec 16, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00

21 miles in 60 minutes... Boaring and Sweaty on the stationary bike in the gym this morning. I know that the people in the gym hate to see me come in. This is a meat-head gym with almost everyone only lifting weights. Very few even get on the exercise equipment. As they walk by me and my huge puddle of sweat on the floor they just shake their heads. Genesis 3:19 19 By the sweat of your brow you will eat your food until you return to the ground, since from it you were taken; for dust you are and to dust you will return.” 20 miles @ 8:11 tomorrow...wish me luck :-)

Condor Flight (Road Bike) Miles: 21.00

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Sat, Dec 17, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 20.00 0.00 0.00 20.00

Here's the Details: 12/17/2011 Mile Time HR HR %   1 8:03:00 151 78%   2 8:17:00 146 75%   3 8:05:00 145 74%   4 8:03:00 144 74%   5 8:21:00 150 78%   6 7:56:00 149 77%   7 8:02:00 151 78%   8 7:59:00 149 77%   9 8:19:00 153 80%   10 7:53:00 149 77%   11 8:09:00 148 76%   12 8:20:00 153 80%   13 7:51:00 153 80%   14 7:51:00 156 82%   15 8:14:00 155 81%   16 8:14:00 155 81%   17 7:30:00 159 84%   18 7:41:00 161 85%   19 8:08:00 162 86%   20 7:40:00 164 87%           Total 160:36:00 153 79%   Pace 8:01:48       Ran Small Loop 2x 45 Degrees - 11 mph wind Target: Long Run - 20 Miles @ 8:11 This run was much better than my last couple of long runs. I took time to walk occasionally when I too a drink instead of running while drinking. Also took 3 Gu's 5, 10 & 15 miles. Whooo...Hooo...Today was a much better 20 Mile run. 20 Miles @ 8:02 Pace I will have to download the details later. My Eee Pad isn't logging onto my work server so I can't create the spreadsheet. My slowest mile was 5 @ 8:21 and my fastest was 17 @ 7:30. I ran more what the hills would allow me this time and didn't worry about keeping as even a pace. I think this worked out a little better. Also, when I took a drink, I slowed to a walk for a few seconds. I think this is better for me than struggling to drink and run. I seemed to make up the time easily when I allowed myself to catch my breath while drinking. John 14:4 "but whoever drinks water I give him will never thirst. Indeed, the water I give him will become in him a spring of water welling up to eternal life."

Saucony Ride 4 Miles: 20.00

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Sun, Dec 18, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00

Today was a good day of biking after my 20 mile run yesterday. Took my bike to church and rode home. The weater was good for biking, 58 degrees and mostly cloudy with only a light breeze. 24.5 Miles @ 19.1 Avg. Speed

Condor Flight (Road Bike) Miles: 24.50

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Mon, Dec 19, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00

Today I was supposed to run my Repeats on the track but it was raining so I decided to wait until tomorrow. I also had to get up at 3:30 to take my daughter to the airport. I went to the gym and rode the stationary bike. Stationary Bike: 21 Miles - Easy Effort 2 Timothy 1:7 7 For God did not give us a spirit of fear. He gave us a spirit of power and of love and of a good mind. Have a GREAT day!

Condor Flight (Road Bike) Miles: 21.00

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Tue, Dec 20, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 4.00 0.00 3.00 0.00 7.00

7th Week (Out of 18) of the RLRF Program and I'm thinking things are coming together. Today I ran my Repeats and almost hit all the paces exactly and the recoveries were very close to the program specifications (I took an extra 30 seconds on the last two recoveries). As a note: All my body parts seem to be holding up pretty well. The only "slightly" sore area is my glute-ham on my left leg which has always been an irritant. I've been using a tennis ball to stretch it and it has been helping. I'm not mentioning my glute-ham for any other reason than to document it...again, it's no different than it's been for as long as I can remember. I hope everyone is haveing a great Christmas week...the Blog has been really quiet. 12/27/2011 Mile Time HR HR % Max HR 2 Warm-Up @ 9:00 Pace   800m 2:58:00 147 76% 160 1:30 Min Recovery   800m 2:58:00 150 78% 164 1:30 Min Recovery   800m 2:57:00 154 80% 166 1:30 Min Recovery   800m 2:58:00 155 81% 167 2:00 Min Recovery   800m 2:58:00 156 82% 169 2:00 Min Recovery   800m 2:59:00 155 81% 169 1:30 Min Recovery   2 Cool-Down @ 8:17 Pace   Avg Time 2:58:00 153 79%         Total Miles 7 High School Track 50º - Weather - 12 mph wind Target: Repeats - 10-20 Min. Warm-up, Stretch, 6 x 800 @ 2:58 (5:56 pace), 1:30 Min. Recovery between each, 10 Min. Cool-down. Pretty happy with this run (kept the recovery times very close to what was supposed to be.  Luke 1: 30-33  30 The angel said to her, “Mary, do not be afraid. You have found favor with God. 31 See! You are to become a mother and have a Son. You are to give Him the name Jesus. 32 He will be great. He will be called the Son of the Most High. The Lord God will give Him the place where His early father David sat. 33 He will be King over the family of Jacob forever and His nation will have no end.”

Saucony Ride 4 Miles: 7.00

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Thu, Dec 22, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00

I was supposed to run my Tempo Run today but I wimped out because it looked like it was going to be raining at 5:30 am when I needed to start. As it turns out the rain had blown over and the skies were clear. I had already made plans to go to the gym so I just stuck to that plan. I'll do my Tempo Run tomorrow morning then my long run on Saturday. It was probably best to switch days anyway because the road was very wet and I have several low water crossings where I would have had to run through the water about anckle deep. 22 Miles on the Stationary Bike in 60 Minutes (hardest push on the stationary bike so far) Deuteronomy 18:22  22When a prophet speaketh in the name of the LORD, if the thing follow not, nor come to pass, that is the thing which the LORD hath not spoken, but the prophet hath spoken it presumptuously: thou shalt not be afraid of him.

Condor Flight (Road Bike) Miles: 22.00

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Fri, Dec 23, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 2.85 0.00 6.00 0.00 8.85

The weather was a little cool today (40 Degrees) and there was a fairly strong breeze (20 mph).  Although my Avg time was a few seconds slower than planned I feel this was a very sucessful run. My running schedule has gotten a little messed up this week so I' going to have to run my long run tomorrow. I'ts only 13 miles but it is at a faster pace. Here's today's run: 12/23/2011 Mile Time HR HR % Max HR 1.25 Warm-up @ 8:45   1 7:10:00 154 80%   2 7:33:00 160 85%   3 6:49:00 160 85%   4 6:53:00 160 85%   5 7:00:00 161 85%   6 7:06:00 166 89%               1.6 Cool-Down @ 8:45     Tempo Miles 42:31:00 160 85%   Pace 7:05:10   Total Miles 8.85 Small Loop + Smallville (Clockwise)  40º w/20mph North Wind Target: Tempo Run - 1 Warm-Up, Stretch, 6 Miles @ 7:00 pace, 1 mile cool-down The wind made this run very tough. The first 2 miles were directly into the wind and uphill. Miles 3-4 were with the wind or with a cross wind. Mile 5 was with the wind but most John 12:46 I have come as Light into the world...

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Sat, Dec 24, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00

It's been raining and windy all day do I decided to go to the gym and cycle instead of running today. 30 Mile on Stationary Bike - 1:30 Revelation 19:7 Let us celebrate, let us rejoice, let us give Him the Glory!

Condor Flight (Road Bike) Miles: 30.00

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Sun, Dec 25, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 13.00 0.00 0.00 13.00

Finally got my long run in! (A little embarassed to call it a long run compared to most others on the blog :-) It went pretty well but I was hoping to feel better on the last 3 miles. Ran miles 4 (8:01), 7 (8:06) and 11 (8:00) but these miles are all uphill. Last two miles were 7:39 & 7:24. HR avg was 158 with the last four miles were above 160 with my last being 168. I was pretty much stressed after 10 and don't think I could have run much more at that pace. I'm hoping over the next few weeks my longer runs get a little easier. Anyway...almost accomplished he goal, just a few seconds off the perscribed pace.  Having trouble posting the spreadsheet from my Eee Pad so just tought I would type out the details.  13 Miles @ 7:45 Avg Pace (Goal was 7:41)                                                                           HAPPY BIRTHDAY JESUS.....and Merry Christmas Everyone...!                                                            Â

Saucony Ride 4 Miles: 13.00

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Mon, Dec 26, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 0.00 0.00 0.00 0.00

I was off today so decided to go on a bike ride for my cross training. 22 miles @ 17 MPH (took it pretty easy) This afternoon we took Callie to the Airport and sent her off on her orphan mission trip to Africa. I'm very excited for her and praying for her safety and praying that God will use her in a mighty way! James 1:27 27 Religion that God our Father accepts as pure and faultless is this: to look after orphans and widows in their distress and to keep oneself from being polluted by the world.

Condor Flight (Road Bike) Miles: 22.00

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Tue, Dec 27, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 4.00 0.00 3.00 0.00 7.00

Whoo...Hooo... This was a FUN RUN...! I keep looking at the RLRF schedule thinking I didn't do it right but I'm pretty sure what I did was correct. It's the first Repeat Workout that I felt like it was actually easy :-) As you can see I met all of the paces and started increasing my speed after the first half. I ran the last 400m in 71 sec. but could have run it a little faster. Still had some energy so I ran my cool-down @ 7:50 pace which felt good. I hope, from now on out, the workouts are this easy...ha ha...! 12/28/2011 Mile HR HR % HR HR % 2 8:28 137 Warm-Up   400m 1:26:00 145 78% 400m 1:24:00 146 78% 1:30 Min Recovery 1:30 Min Recovery   400m 1:24:00 148 80% 400m 1:21:00 150 81% 1:30 Min Recovery 1:30 Min Recovery   400m 1:24:00 147 79% 400m 1:22:00 151 82% 1:30 Min Recovery 1:30 Min Recovery   400m 1:23:00 148 80% 400m 1:20:00 150 81% 1:30 Min Recovery 1:30 Min Recovery   400m 1:24:00 150 81% 400m 1:21:00 151 82% 1:30 Min Recovery 1:30 Min Recovery   400m 1:23:00 148 80% 400m 1:11:00 156 85% 2:30 Min Recovery 1:30 Min Recovery           2 7:50 150 Cool-Down Avg Repeat Time 1:21:55                         Total Miles 7 High School Track 50º - Light Breeze Target: Repeats - 10-20 Min. Warm-up, Stretch, 2 x (6 x 400 @ 1:27 (5:48 pace), 1:30 Min. Recovery Between Each), 2:30 Recover between Each Set, 10 Min. Cool-down. Actual: 2 Miles Warm-up, Repeats, 2 Miles Cool-Down. This was the most fun I've had doing Repeats. Felt like I could have done them faster! Ecclesiastes 9:10 “Whatever your hand finds to do, do it with all your might, for in the grave, where you are going, there is neither working nor planning nor knowledge nor wisdom.”

Brooks Racer ST 5 (Race Shoes) Miles: 7.00

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Wed, Dec 28, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 4.00 0.00 0.00 0.00 4.00

Cross Training Day so I went to the gym. Decided to do both bike and elliptical. 30 Min. on the Stationary Bike - 10.5 Miles 30 Min. on the Eliptical - 4 Miles I was a little tired since I had just run my Track Repeats last evening at about 6:00 pm. Probably not enough recovery time but things are hectic right now and I'm having to fit in my workouts whenever I can. Colossians 4:5-6 Walk in wisdom toward outsiders, making the best use of the time. Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.

Condor Flight (Road Bike) Miles: 10.60

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Thu, Dec 29, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 4.00 0.00 1.00 2.00 7.00

Today was another good run! Met the RLRF requirement with an exerted effort but it didn't kill me :-) Three weeks ago I did this same workout on the treadmill and it seemed much  harder. Next up...18 miles @ 7:56 on Saturday...I need a pacer :-) Heading to another fairly big roping this weekend but I'm not entered as well as I should be. I'll need a little luck to win at this one! 12/29/2011 Mile Time HR HR % Max HR Elev. Change 2 8:56 131 Warm-Up   1 6:42:00 147 79% 158 - 63' 2 6:47:00 163 90% 166 + 50' 3 6:43:00 167 93% 168 + 53'                         2 8:19 141 Cool-Down     Tempo Miles 20:12:00 159 87%     Pace 6:44:00 Total Miles 7 Small Loop 35º -Calm and Clear Target: Tempo Run - 2 Easy, 3 Miles @ 6:45 pace, 1 Miles Easy. Notes: Ran Warm-up 2 miles out, stretched, 3 miles Tempo, Cool-down 2 miles home. Revelation 21:4 He will wipe away every tear from their eyes, and death shall be no more, neither shall there be mourning, nor crying, nor pain anymore, for the former things have passed away.”

Saucony Ride 4 Miles: 7.00

Comments(12)

Sat, Dec 31, 2011

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 0.00 20.00 0.00 0.00 20.00

I just realized I've only run 20+ miles six times in my life and one of those was my one marathon race. Today was supposed to be my 18 miler Long Run 9 weeks into my RLRF Marathon Training Program. On all of my previous long runs I've been unsure about the outcome. Today I went into this run with the confidence that I could complete it well. The weather was perfect for me at 48 degrees to start. I ran my somewhat hilly route but concentrated on keeping my HR around 150 for the first 12 miles, after 12 my HR began to rise so I switched to concentrating on keeping my pace at about 7:45. HR at about 150 feels comfortable but as noted I can't keep up a sub-8 pace after about 12. This HR rise happens on all of my runs over 12. I believe this is one of my best training runs ever based on the time and distance. I felt really good even at about mile 17. The last 3 miles are on the hillest part of my route but I was determined to keep my avg. at 7:45 so I ran through the rising HR. Mile 20 is pretty much uphill and I pushed for a low 7 on this mile. Maybe the best thing of the run is the recovery. I feel good after just an hour or so. Previously, on my long runs, I've been worn out for the entire day. Oh....and I ran 20 instead of 18 that was on the schedule...! 12/31/2011 Mile Time HR HR %   1 7:48:00 148 80%   2 7:50:00 149 80%   3 7:50:00 151 82%   4 7:39:00 149 80%   5 7:42:00 147 79%   6 7:41:00 148 80%   7 7:52:00 150 81%   8 7:48:00 151 82%   9 7:49:00 150 81%   10 7:46:00 153 83%   11 7:48:00 152 82%   12 7:50:00 152 82%   13 7:49:00 154 84%   14 7:54:00 156 85%   15 7:45:00 158 87%   16 7:49:00 157 86%   17 7:44:00 157 86%   18 7:50:00 160 88%   Bonus Miles.!!!19 7:55:00 164 91%   20 7:09:00 169 91%                         Total 155:18:00 154 84%   Pace 7:45:54       Big Loop (clockwise) to Smallville to Lonely Road to Old Chruch, Back to Smallville and Finished Off Big Loop. 48º to 60º - Calm and Clear Target: Long Run - 18 Miles @ 7:56 This was one of my best training runs ever. Slowed to a walk at miles 3, 6, etc. to get a drink instead of trying to run through. I think this is best for me. Ezekiel 36:25-27 "Then I will sprinkle clean water on you, and you will be clean. Your filth will be washed away, and you will no longer worship idols. And I will give you a new heart with new and right desires, and I will put a new spirit in you. I will take out your stony heart of sin and give you a new, obedient heart. And I will put my Spirit in you so you will obey my laws and do whatever I command."

Saucony Ride 4 Miles: 20.00

Comments(12)

Totals

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 47.02 81.00 25.50 10.00 163.52

Saucony Ride 4 Miles: 142.67 Condor Flight (Road Bike) Miles: 228.10 Brooks Racer ST 5 (Race Shoes) Miles: 7.00