High-Octane

There's just something wrong with logging miles like this as "Easy Miles". Even though they were slow they were not "Easy". I don't know what it is about this run (20 miles @ 8:26 pace) but it's been hard every time I've done it. It must be either too slow or two long, I'm not sure which :-)

I finished the run but was completly beat at the end. It took all day to recover, my legs felt like crap and I was completly worn out. My hams were really tight and aching after the run. Today my hams are good but my quads are sore. 

Target was 20 miles @ 8:26 pace.

12/2/2012
Mile	Time	HR	HR %
1	8:26:00	130	65%
2	8:38:00	142	74%
3	8:20:00	138	71%
4	8:48:00	142	74%
5	8:41:00	144	75%
6	8:30:00	143	74%
0.83	7:15:00	147	77%
7	8:20:00	144	75%
8	8:26:00	152	80%
9	8:05:00	147	77%
10	8:36:00	151	80%
11	8:24:00	155	82%
12	8:18:00	155	82%
0.83	7:04:00	159	85%
13	8:06:00	154	82%
14	8:54:00	158	85%
15	8:13:00	156	83%
16	8:35:00	160	86%
17	8:43:00	164	89%
18	8:24:00	165	89%
0.5	4:21:00	165	89%
20.16	Total Miles
Total	171:07:00	159	84%
Pace	8:29:17
Where Run - Small Loop 3X
Weather - 72 degrees, 90% Humidity

Sore quads, sore toe but I got it done! The first mile I felt good (energy wise) but about halfway into the second mile I started to doubt myself and started to labor. Not happy with the inconsistant times but happy I didn't quit.

 

12/4/2012
Mile	Time	HR	HR %
2.5	Warm-Up @ 8:35 Pace, 141 HR
1600m	6:04:00	163	88%	169
1.5 Min	Recovery
1600m	6:21:00	165	89%	174
1.5 Min	Recovery
1600m	6:19:00	165	89%	175
2.5	Cool-Down @ 9:18 Pace, 145 HR
Total	18:44:00	164	89%
Avg. Pace	6:14:40	Total Miles		8
Where Run - High School Track
Weather - 66 degrees, 70% Humidity
Target: Repeats - 10-20 Min. Warm-up, 3 x 1600 @ 6:12 pace, 1 Min. Recovery between each, 10 Min. Cool-down. Notes: First mile too fast. Legs were still sore from 20 miler on Sunday. Toe still sore too.  Way too inconsistant in the paces.

Matthew 14:31

"Immediately Jesus reached out his hand and caught him.
"You of little faith," he said, "why did you doubt?""

I don't really know what to call this run since it's not part of my RLRF training program. Since I've not been able to get and cross-training in I just decided to RUN! No pace, no plan, no heart monitor, just run what felt good. I ran the flats medium, the down slopes faster and the hills slow (I guess that was the plan :-). My legs were a little sore but actually better than yesterday. Tomorrow I will run a Temp run, then have a couple of days off. I'm not sure what my running schedule will be for the next 10 days as I am leaving for The World Series Team Roping finals in Las Vegas on Thursday. It may all be treadmill runs for those days.

12/5/2012
Mile	Time	HR	HR %
1	8:08:00	No HR Monitor
2	8:04:00
3	7:37:00
4	8:25:00
5	7:25:00
6	7:39:00
7	7:44:00
8	7:56:00
9	7:07:00
10	7:13:00
Total	77:18:00	0	0%
Pace	7:43:48
Big Loop
48Âş - 40% Humidity
Target: None… I Just Ran

Tempo run today. I was a little fatigued and it showed in the overall run. The third mile is mostly uphill and and you can see the effects of the fatigue in the pace. I think a couple of rest days are in order.

12/6/2012
Mile	Time	HR	HR %	Max HR
1.82	Warm-up
1	6:44:00	148	78%	154
2	6:46:00	160	86%	168
3	7:04:00	163	88%	167
2	Cool-down
Tempo Miles	20:34:00	157	84%
Pace	6:51:20		Total Miles	6.82
Where Run - Small Loop
Weather - 52 Degrees, Foggy, 60% Humidity
Target: Tempo Run - 2 Miles Easy, 3 Miles @ 6:45 pace, 1 Mile Easy

Quote from an article in Marathon Nation:

"Someone who is busier than you is running right now."

16.5 @ 8:11 Avg. on the treadmill in Las Vegas. $15.00 to get into the gym. They really don't want you in there! Lots of really nice equipment but no one there :-(

This run was good until about mile 17 when I started to get light headed and my hands began to tingle. Didn't have anything but water but may not have drank enough or maybe it was the Altitude?

8.12 @ 8:31 Avg. pace. Ran the first two miles with a friend, slow in the 9's then ran by myself for the rest.

I couldn't bear to spend another $15 to get into the gym so I just ran on the streets in Las Vegas. Luckly, where we are staying, is off the strip and there are several options to run.

Good run but oddly sore after the run. Only carried one 16 oz bottle of water so I probably got dehydrted. 

7.52 miles @ 7:54 Avg. pace (HR 150) on the streets of Las Vegas.

I'm not going to try and speed work this week since I don't have a track to run on.

So, I just ran! I only took one bottle of water and started feeling dehydrated at about 6 so I stopped.

I was very happy with this run as I felt strong and m HR was good. I progressed from 8:10 on the first mile down to 7:33.

On another note:

I completed the first rounds of roping competition. Had a little mishap and didn't make it back to the finals for the big prize money but I did win a Rotation which paid $6,000 per team ($3K each). Not bad but not as good as one always hopes. Thursday starts the final event. Hopefully I can finish strong. I won big in this final event last year! 

8.5 Miles @ 7:57 Avg. Pace. Not sure why but my HR monitor gave some odd readouts. It may be since the humidity is so low there wasn't enough sweat to allow for a good reading between my chest and the monitor...?

Back from Las Vegas with just a little money in my pocket. I won a "Fast Time" in one Roatation which paid $ 3,000 ($ 6,000 for the team). This got a lot of my entry fees back so I'm happy to win this. Had one mishap that kept me from making it into the big finals. I slipped a horn on one steer to keep us from being high call back in the big finals. Now it's time to start a new year and qualify again for next year's finals. They are just too good to miss.

Now to running:

I wasn't feeling to good this morning so I decided to only run 10 miles. I seemed to have a cold or sinus infection that is really dragging me down.

12/16/2012
Mile	Time	HR	HR %
1	7:44:00	135	69%
2	7:53:00	149	78%
3	7:46:00	148	78%
4	8:22:00	153	81%
5	7:47:00	149	78%
6	8:00:00	148	78%
7	7:47:00	153	81%
8	7:51:00	159	85%
9	7:24:00	158	85%
10	7:22:00	163	88%
Total	77:56:00	152	80%
Pace	7:47:36
Where Run - Big Loop
Weather - 61 degrees, light rain.
Target: Long Run - 18 miles @ 8:11 Note: I was really tired from the trip from Las Vegas and I have a cold or sinus infection. Running short on time so I didn't attempte an 18 mile run.

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.

Back to the RLRF program although I ran what I missed last week instead of this weeks schedule. I'm still feeling really crummy but Callie (my daughter) is in town and so she went and ran with me. I don't think I would have done this without her being here. I was supprised I actually kept the paces. I actually was much better this time than the last training cycle (3:46 Avg. 165 HR).

12/17/2012
Mile	Time	HR	HR %	Max HR
2.5	Warm-Up @ 8:14 Pace, 145 HR
1000m	3:42:00	153	81%	167
400m	Recovery (Walk/Jog)
1000m	3:43:00	155	82%	169
400m	Recovery (Walk/Jog)
1000m	3:45:00	155	82%	168
400m	Recovery (Walk/Jog)
1000m	3:45:00	156	83%	169
400m	Recovery (Walk/Jog)
1000m	3:38:00	156	83%	167
400m	Recovery (Walk/Jog)
2	Cool-Down @ 8:09 Pace, 147 HR
Total	18:33:00	155	82%	168
Avg. Pace	3:42:36		Total Miles	8.825
Where Run - High School Track
Weather - 53 degrees, 30% humidity
Target: Repeats - 10-20 Min. Warm-up, 5 x 1000 @ 3:44 (5:58 pace) 400m Recovery between each, 10 Min. Cool-down. Notes: Good workout but I have a cold or sinus infection so didn't feel very well. Also, this was actually the workout I missed for week 13.

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;

Today is supposed to be a cross-training day but it's too cold to ride my bike and I didn't want to go to the gym so I simply ran slow. Target was to keep my HR below 140.

12/18/2012
Mile	Time	HR	HR %
1	8:53:00	136	70%
2	8:48:00	141	73%
3	9:03:00	128	64%
4	9:01:00	133	68%
5	8:38:00	133	68%
6	8:47:00	132	67%
7	9:10:00	133	68%
8	8:38:00	134	68%
9	8:38:00	136	70%
10	9:03:00	136	70%
Total	88:39:00	134	68%
Pace	8:51:54
Where Run - Big Loop
Weather - 41 Degrees, 40% humidity.
Target: Keep HR below 140.

Jeremiah 17:9

Well, running 4 days in a row has made me tired as shown in this run. I was schedule to run 6 tempo miles but after 5 I threw in the towel. Nothing hurts on my body and I'm not really sore, just tired. I couldn't even get my HR up to max. I think I'll rest tomorrow.

12/19/2012
Mile	Time	HR	HR %	Max HR
1.25	Warm-Up @ 8:35 Pace, 129 HR
1	6:49:00	151	80%
2	7:08:00	160	86%
3	7:04:00	161	87%
4	7:18:00	161	87%
5	7:29:00	162	87%
0.25	Walked
2.65	Cool-Down @ 8:45
Tempo Miles	35:48:00	159	85%
Pace	7:09:36		Total Miles	9.15
Small Loop + Smallville (Clockwise)
Weather - 71 Degrees, 80% Humidity
Target: Tempo Run - 1 Mile Easy, 6 Miles @ 7:00 pace, 1 Mile Easy Notes: Just couldn't do 6 so I stopped at 5. I think I was just tired. This was my 4th consecutive day to run. It was also hot anad humid.

Galatians 4:21-26

(It's not about the land Israel)

²¹ Tell me, you who want to be under the law, are you not aware of what the law says? ²² For it is written that Abraham had two sons, one by the slave woman and the other by the free woman. ²³ His son by the slave woman was born in the ordinary way; but his son by the free woman was born as the result of a promise.

²⁴ These things may be taken figuratively, for the women represent two covenants. One covenant is from Mount Sinai and bears children who are to be slaves: This is Hagar. ²⁵ Now Hagar stands for Mount Sinai in Arabia and corresponds to the present city of Jerusalem, because she is in slavery with her children. ²⁶ But the Jerusalem that is above is free, and she is our mother.

MLR Today, (learned that term from Slow Joe :-).

Last week's long run was supposed to be 18 @ 8:11 pace (but I missed that run). This week was supposed to be 13 @ 7:41 (and I didn't run this pace). But I guess if you average the two runs I pretty much hit the mark :-)

One thing I noticed was how consistant my HR was throughout the run. I don't think it's ever stayed so even for so long. The 27 degree temperature may have had something to do with this. It was cold but I bundeled up pretty well and luckily I didn't really get too cold, not even my hands or feet.

I have been just drinking water on all of my runs but today I just drank gatorade and took one gel during this run.

When I finished the run I felt pretty good. I believe I could have run a few more miles around an 8:00 pace but I couldn't have complete a full marathon. I guess I still need some more training and conditioning!

12/21/2012
Mile	Time	HR	HR %
1	7:51:00	142	74%
2	7:32:00	149	78%
3	7:45:00	154	82%
4	7:41:00	150	79%
5	7:45:00	151	80%
6	7:49:00	152	80%
7	8:18:00	152	80%
8	8:42:00	152	80%	Biggest Hill Max HR 172
9	7:51:00	151	80%
10	7:46:00	153	81%
11	8:17:00	153	81%
12	8:21:00	152	80%
13	7:54:00	154	82%
14	7:59:00	154	82%
15	7:43:00	160	86%
Total	119:14:00	152	80%
Pace	7:56:56		1200' Elevation Gain
Where Run - 1339 to Smallville, Birdsong Rd, 3353 back to Smallville & Home
Weather - 27 Degrees, 21% Humidity (5:00 am)
Target: Long Run - 13 Miles @ 7:41 Note: Really didn't have a specific target but would have liked to run a 7:45 pace. Main focus was to keep it somewhat comfortable for as long as possible.

Luke 2:6-7 

“While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no room for them in the inn.”

Ran the End of the World 5K this morning with Callie. Pace her at an 8:00 pace to win her age group.

Merry Christmas everyone!!!

Yesterday (Monday) I did another MLR, breaking from my scheduled training program again. Things have been so hectic that I've had to improvise and Just Run but the outcome was a 58 mile week last week. The biggest I've had in a long time. The good thing is my body feels great and this MLR was better than the one at the first of the week! Probably not running today (Christmas) but hopefully I will tomorrow. The weather is supposed to get really nasty so I'm not sure, again, what I'm going to run.

Here's my run splints. I'm really happy with my HR and the fact that I could run a 7:02 on the last mile shows I had more fuel in the tank :-)

Mile Time HR 

1  7:59 156 

2 7:43 149

3 7:53 149

4 7:55 151

5 7:58 150

6 7:52 152

7 7:33 149

8 7:47 151

9 7:56 150

10 7:58 151

11 7:33 151

12 7:28 154

13 7:16 155

14 7:46 157

15 7:02 162

.25 7:34 165

Avg Pace: 7:43  -  HR 152 

It was windy and cold today so I went to the gym and ran on the treadmill. I couldn't really do my scheduled workout (Track Intervals) so I just decided to make it an easy day. Ran 8 miles with the incline set at 1%. Started out slow and gently progressed until my HR was peaking above 140.

It's pretty quite and boaring here at work today.

12/26/2012
Mile	Time	HR	HR %
1	8:54:00	111	53%
2	8:51:00	125	62%
3	8:41:00	127	63%
4	8:34:00	132	67%
5	8:29:00	133	68%
6	8:19:00	137	70%
7	8:13:00	140	72%
8	7:59:00	143	74%
Total	68:00:00	131	66%
Pace	8:30:00
Where Run - Gym
Weather - Indoor
Target: Keep HR below 140, progressing up in speed.

Well darn...I thought I could do better on this run than I did. I was really thinking I could run 12 @ 7:30. I knew I would slow down some on the hills but I didn't think it would be that much. Not sure what the problem was except that I couldn't keep up the effort. I've run this similar run (but 10 miles) before and averaged 7:23. On that run my HR averaged 162 but today my HR of 157 seemed too strenuous.

12/28/2012
Mile	Time	HR	HR %
1	7:25:00	142	74%
2	7:18:00	160	86%
3	7:35:00	162	87%
4	7:20:00	160	86%
5	7:16:00	161	87%
6	7:40:00	159	85%	7:25:40
7	8:14:00	156	83%
8	8:34:00	154	82%
9	7:49:00	156	83%
10	7:52:00	159	85%
11	7:52:00	158	85%
12	7:32:00	161	87%	7:58:50
0.25	Cool-Down
Total	92:27:00	157	84%
Pace	7:42:15		1000' Elevation Gain
Where Run - Big Loop & Smallville Clockwise
Weather - 47 Degrees, 55% Humidity
Target: 12 Miles @ 7:30 Note: Didn't quite hit my target.

Never take advantage of any widow or orphan. If you do and they cry out to me, you can be sure that I will hear their cry.

Exodus 22:22-23

20 mile run today.

Ran from chruch (Lockhart) to home. The total distance is 23.5 miles so I walked/jogged the last 3.5 miles. I'm happy to get this run under my belt but a little worried because my kneecap, on my left knee, was hurting after the run. About 12-13 miles into the run it started hurting a little but went away after a few miles then after the run started hurting even more. Today it's not too bad and I'm hoping it goes away with some rest. I'm sure it's just overuse. Anyway, I kept the pace I wanted with a few slow downs and speed up on the hills. I was even able to give a good effort on the last mile (7:18) but as usual, after 20, I wasn't sure I could have made it to 26.2. Even the last 3.5 miles, at a slow pace, were hard. I forgot my HR monitor so I don't have that information.

Mile

1 8:24

2 8:05 

3 8:09

4 8:22

5 8:13

6 8:11

7 8:06

8 8:15

9 7:57

10 7:58

11 8:11

 12 8:05

13 8:08

14 8:24

15 7:58

16 7:50 

17 7:47 

18 8:09

19 7:55

20 7:18

Total: 2:41:35

Avg Pace: 8:05 

HAPPY NEW YEAR TO EVERYONE !!!