Fastest 10 Miles...Ran my first 10 miles on 9/26/10. 1/1/2011
Mile	Time	Heart Rate
1	8:14:00	133
2	8:04:00	148
3	8:14:00	149
4	7:51:00	155
5	7:37:00	158
6	7:39:00	158
7	7:52:00	158
8	7:28:00	160
9	7:42:00	160
10	7:19:00	164
Total	78:00:00	154
Pace	7:45:13

2 Miles on the road with my daughter. She's recovering from a stress fracture.

8:20 Pace.

1/3/2011
Mile	Time	Heart Rate
1	8:00:00	120
2	8:00:00	130
3	8:00:00	133
4	8:00:00	135
5	8:00:00	136
Total	40:00:00	131
Pace	8:00:00

1/4/2011
Mile	Time	Heart Rate
1	7:49:00	136
2	7:57:00	150
3	8:00:00	155
4	8:10:00	157
5	7:58:00	155
6	8:20:00	156
7	8:21:00	156
8	8:12:00	156
9	8:16:00	155
10	7:29:00	164
Total	80:32:00	154
Pace	8:00:19

1/5/2011
Mile	Time	Heart Rate
1	7:53:00	135
2	7:59:00	151
3	8:08:00	155
4	8:05:00	159
5	7:57:00	157
6	8:25:00	158
7	8:23:00	159
8	8:11:00	160
9	8:04:00	161
10	7:49:00	165
Total	80:54:00	156
Pace	8:02:30

1/6/2011
Mile	Time	Heart Rate
1	8:00:00	123	Treadmill Recovery
2	8:00:00	131
3	8:00:00	134
4	8:00:00	136
5	8:00:00	139
Total	40:00:00	133
Pace	8:00:00

OFF DAY

Here is my longest run loged last Saturday. I run with a Garmin watch and log each mile time and heart rate. 1/11/2011
Mile	Time	Heart Rate
1	9:00:00	136
2	8:08:00	147
3	8:50:00	149
4	8:30:00	153
5	8:09:00	150
6	8:25:00	149
7	8:19:00	152
8	8:32:00	151
9	8:33:00	151
10	8:00:00	152
11	7:51:00	153
12	8:30:00	154
13	8:23:00	156
14	8:02:00	156
15	8:27:00	159
16	8:28:00	161
17	8:38:00	161
18	8:36:00	161
19	8:39:00	155
20	8:20:00	162
Total	168:20:00	153
Pace	8:25:00

Recovery from 20 Miles previous day.

Way Too Cold and Windy....!!

Cold Day...30 degrees in the dark. 1/12/2011
Mile	Time	Heart Rate
1	7:49:00	143
2	8:12:00	159
3	8:25:00	162
4	8:29:00	162
5	8:21:00	157
6	9:00:00	157
7	8:41:00	157
8	8:17:00	158
9	8:10:00	159
10	7:55:00	163
Total	83:19:00	158
Pace	8:17:25

Cold again today...!

1/13/2011
Mile	Time	Heart Rate
1	7:57:00	141
2	8:22:00	154
3	8:32:00	157
4	8:10:00	161
5	8:23:00	157
6	8:09:00	159
7	7:59:00	164
8	7:48:00	165
9	8:01:00	165
10	7:47:00	167
Total	81:08:00	159
Pace	8:04:23

Okay...Didn't stay out late last night so I decided to go to the gym and run 5 really easy miles, keeping my heart rate below 125. At that rate I'm thinking about running about 50 miles. Tomorrow I'm going to set a new PR running my loop, which is 6.6 miles...!

1/21/2011
Mile	Time	Heart Rate
1	8:44:00	119
2	8:34:00	125
3	8:35:00	125
4	8:45:00	124
5	9:26:00	124
Total	44:04:00	123
Pace	8:48:48

Out of town couldn't run...

Ran a new route today. First 4 miles assend about 200 ft. then small rolling hills for about a mile, then I turned around and ran back the same route. That first assent seemed to take it out of me... Although where I noramlly run is hilly (150 ft. max assent), this route seems much harder. 1/16/2010
Mile	Time	Heart Rate
1	8:04:00	142
2	8:58:00	155
3	7:57:00	156
4	7:53:00	157
5	7:59:00	159
6	8:11:00	157
7	9:04:00	157
8	7:58:00	157
9	8:22:00	159
10	8:00:00	155
10.75	6:02:00	160
Total	88:28:00	156
Pace	8:13:46

Ran my recovery day on the road. Trying to keep my heart rate at 130. 1/17/2011
Mile	Time	Heart Rate
1	9:04:00	125
2	9:40:00	131
3	9:44:00	131
4	9:26:00	133
5	9:51:00	132
Total	47:45:00	130
Pace	9:33:00

Ran a different route today...more intense hills. I don't like running down hill, it's not comfortable! Interesting my heart rate dropped slightly from my last few runs. Hopefully I'm making some progress
Going to run the same route tomorrow. Usually when I run the same long (for me) route two days in a row I run it faster the second day...that's a curiosity to me. This blog thing is new to me and a little strange...it feels like I'm talking to myself...haha..

Total elevation change on the run is 171 feet.

1/17/2011
Mile	Time	Heart Rate
1	8:20:00	136
2	8:12:00	149
3	8:15:00	153
4	8:03:00	158
5	7:54:00	153
6	8:47:00	155
7	8:02:00	158
8	8:04:00	159
9	8:11:00	161
10	7:24:00	165
Total	81:12:00	155
Pace	8:04:47

5:30 AM...Full Moon...39 Degrees...God is Good...!

Faster than yesterday...?

1/18/2011
Mile	Time	Heart Rate
1	8:07:00	136
2	8:14:00	149
3	8:29:00	153
4	8:10:00	158
5	7:27:00	153
6	8:15:00	155
7	8:19:00	158
8	7:48:00	159
9	7:58:00	161
10	7:13:00	165
Total	80:00:00	155
Pace	8:00:00
Elevation Change		171

"Nothing is covered up that will not be revealed, or hidden that will not be known. Therefore whatever you have said in the dark shall be heard in the light, and what you have whispered in private rooms shall be proclaimed on the housetops." Luke 12:2-3

Been running the Treadmill on my easy 5 mile days, keeping an 8:00 min. pace. I'v noticed my avg. heart rate has risen slightly. This may be because I've been running two 10 mile days before an easy treadmill day. Next week I plan to flip my training and run easy long runs and fast short runs.

1/20/2011
Mile	Time	Heart Rate
1	8:00:00	124
2	8:00:00	133
3	8:00:00	137
4	8:00:00	140
5	8:00:00	144
Total	40:00:00	136
Pace	8:00:00

& Upper Body Weights

"Remember not the former things, nor consider the things of old. Behold, I am doing a new thing; now it springs forth, do you not perceive it? I will make a way in the wilderness and rivers in the desert." Isaiah 43:18-19

Okay....Changed my mind, didn't stay out late last night so I went to the gym and ran 5 really easy miles and worked some weights. Made sure my heart rate stayed below 125...thinking I should run about 50 miles after that!

1/21/2011
Mile	Time	Heart Rate
1	8:44:00	119
2	8:34:00	125
3	8:35:00	125
4	8:45:00	124
5	9:26:00	124
Total	44:04:00	123
Pace	8:48:48

"The Lord will rescue me from every evil deed and bring me safely into his heavenly kingdom. To him be the glory forever and ever. Amen." 2 Timothy 4:18

This was my fastest 6.6 miles ever...! It's the main loop where I run near my house.

"I can do all things throught Christ who strengthens me." Phillippinas 4:13

1/22/2011
Mile	Time	Heart Rate
1	6:59:00	134
2	7:03:00	165
3	7:05:00	168
4	7:28:00	171
5	7:32:00	169
6	7:28:00	169
6.6	4:25:00	172
Total	48:00:00	164
Pace	7:10:01

This was supposed to be easy...but it was actually hard. I was trying to keep my heart rate below 135 for the entire 15 mile run. I kept finding myself speeding up...then I would have to slow back down to bring my heart rate back to 135. I actually had to walk up a couple of hills for a short way because my heart rate went to 142. I like to run faster....! I'm going to run all my longer runs (10 miles) this week with the low heart rate and see what that does or how it feels. I was actually a little more sore than I thought I would be after this run...figure that? I have never run a long slow pace like this, I was supprised I had to go so slow to keep my heart rate at 135.

1/23/2011
Mile	Time	Heart Rate
1	10:15:00	134
2	10:20:00	134
3	9:37:00	135
4	9:25:00	133
5	10:09:00	135
6	9:29:00	135
7	9:29:00	135
8	9:57:00	136
9	8:51:00	136
10	10:19:00	136
11	9:31:00	136
12	9:03:00	136
13	9:45:00	137
14	9:45:00	137
15	8:55:00	137
Total	144:50:00	135
Pace	9:39:20

1 Thessalonians 1:3
"We remember before our God and Father your work produced by faith, your labor prompted by love, and your endurance inspired by hope in our Lord Jesus Christ."

Okay...Here's the scoop.... I ran a single timed mile back in Sep. of last year at 6:00. I have wanted to go and run a timed mile again to see if I have improved so I did. I was hoping for a 5:45 but I din't make it. Only a slight improvement as you can see below but I did go on to run a total of 5 timed miles and if you compare those times to my previous 5 timed miles back in Nov. of last year I have great improvemnt...about 30 sec. improvement per mile (besides my first one). I really think I can do better, I think I may need to warm-up more. I'll try again in a few months.

Job 6:20
"They are distressed, because they had been confident; they arrive there, only to be disappointed."

5 Timed Miles on Track
1/27/2011
Mile	Time
1/2		Warm-Up
1	5:57:00	Track
2	6:40:00
3	6:34:00
4	6:31:00
5	6:33:00
1/2		Cool-Down
Total	32:15:00
Pace	6:27:00

I'm trying something different this week. I decided to run my long days at a slower pace than usual keeping my heart rate low. This is opposite what I've been doing. So, yesterday was a hard day! Today, 10 miles on the treadmill maintaining my heart rate at 135.  This was a nice change and I felt really good when I finished. Not sure if it's a good step for training but it was good for me mentally. Tomorrow I plan to run the same as today. It will be interesting to see if my speed and heart rate stay the same.

1/25/2011
Mile	Time	Heart Rate
1	7:45:00	120
2	7:50:00	134
3	8:00:00	134
4	8:01:00	135
5	8:01:00	135
6	8:02:00	135
7	8:02:00	135
8	8:03:00	134
9	8:03:00	135
10	8:04:00	135
Total	79:51:00	133
Pace	7:59:06

Genesis 33:14
"So let my lord go on ahead of his servant, while I move along slowly at the pace of the flocks and herds before me and the pace of the children, until I come to my lord in Seir.”

Went to the gym again...same routine as yesterday. 10 Miles keeping my heart rate at or below 135. I started out a little faster today because it didn't seem my heart wanted to start pumping. Interesting my times were somewhat faster than yesterday for the same routine. I'd like to say this is progress in my training but I know it doesn't happen this quickly. Maybe yesterday was a little slower/harder because on Monday I did a hard tempo workout and my muscles were still tired from that. You can see my heart rate is always lower on the first mile since I really don't do any warm-up...just jump on the treadmill, go slow for the first quarter, then pick it up fast until my heart rate gets to 135 and then back it off to maintain that pace.

I always work a few weights (upper body)... about 30 min., when I go to the gym but I forget to note it sometimes. Also do about .15 to .2 cool-down jog but don't record it as part of my run.

1 Timothy 4:15
Be diligent in these matters; give yourself wholly to them, so that everyone may see your progress.

1/26/2011
Mile	Time	Heart Rate
1	7:25:00	127
2	7:31:00	133
3	7:37:00	135
4	7:45:00	135
5	7:50:00	135
6	7:55:00	135
7	7:58:00	135
8	8:01:00	136
9	8:03:00	136
10	8:05:00	136
Total	78:10:00	134
Pace	7:49:00

OUCH.....! One warm-up mile then eight"gut-it" half miles plus one cool down mile...dissappointing! I thought I could run faster than this... Really no improvement from my similar workout back in November (and I ran 10 half's that time)...this makes me angry...!

8 Timed 800's on Track
1/27/2011
Mile	Time	Heart Rate
1			Warm-Up
1st	2:54:00	148	Track
2nd	2:54:00	154
3rd	2:59:00	151
4th	2:58:00	154
5th	3:00:00	154
6th	3:04:00	151
7th	3:04:00	150
8th	3:00:00	155
1			Cool-Down
Total	23:53:00	152
Pace	2:59:07

Genesis 4:5
"but on Cain and his offering he did not look with favor. So Cain was very angry, and his face was downcast."

I should be gratful for what I can do...

Went to the gym today to do my baseline workout. 5 miles at 8:00 pace which keeps my heart rate below 135. It actually stayed lower than normal but still went up on the last mile or so more than I would like it to. I started looking back at my records and realized that if I allow myself to slow down slightly and then speed up throughout my run I can actually run faster overall and keep the same heart rate. I think I am going to do a few long road runs and monitor/keep my heart rate constant and see how that goes. Here's my treadmill run for today.

1/28/2011
Mile	Time	Heart Rate
1	8:00:00	118
2	8:00:00	131
3	8:00:00	134
4	8:00:00	137
5	8:00:00	140
Total	40:00:00	132
Pace	8:00:00

Matthew 5:41
"If anyone forces you to go one mile, go with them two miles."

Ran my loop today...

Not much to day...seemed easy at first then hard at the end...

Working from a remote computer today and it's difficult to enter information so I'm going to wait until Monday for all the details. Tomorrow is 15, hope it's not raining.

Today I tried to run at a "Marathon Pace". I don't really know if  I've figured out what it actually is but based on my heart rate I decided I would call 135-148 my Marathon Pace. As I've figured it this is my "Aerobic Zone" but I'm still trying to figure all that stuff out. Also, I'm trying to figure out what pace I want to run at my first Half Marathon that is coming up soon. I have run further (20 miles) and faster (8:25 pace) but my heart rate but my heart rate was over 150 for 16 of the 20 miles.

The run was good except for the dead deer, skunks, owl, and beer bottles... I'm beginning to think there's a bunch of beer drinking rednecks out running over all of the wildlife! I'm glad I'm not a deer!

1/30/2011
Mile	Time	Heart Rate
1	8:49:00	131
2	8:23:00	144
3	8:02:00	146
4	8:50:00	147
5	8:31:00	146
6	8:43:00	146
7	9:33:00	146
8	7:56:00	146
9	9:14:00	147
10	8:08:00	147
11	9:14:00	147
12	9:45:00	147
13	8:08:00	148
14	8:19:00	148
15	7:17:00	162
Total	128:52:00	147
Pace	8:35:28

 Leviticus 7:24

"The fat of an animal found or torn by wild animals may be used for any other purpose, but you must not eat it."

I'm trying some different things this week. I decided to keep my low heart rate below 125 instead of 135 as I've done before. I'm thinking I may have been pushing the low heart rate a little too high. Today I ran 5 on the treadmill below the 125 mark. I'm curious to see how this makes me feel and to see if I see improvement or loss.

It's going to be really cold for the next few days so I'll be in the gym running on the treadmill. This will be a good chance to really work on a consistant pace. Since it's hilly where I usually setting a consistant pace is hard.

20 days until my Half Marathon race in Austin.

James 1:19
"My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,..."

Did something I have never done before...Ran my weekly long (10 miles) run "fast" on the treadmill...! As you can see, I could really pick up the pace from my normal hilly run. Still wondering what my top endurance level is. I'm courious to see what my pace will be in a "flat" Half Marathon. The one I'm running on Feb. 20 is supposed to be somewhat hilly. Anyway...here's the numbers....

2/1/2011
Mile	Time	Heart Rate
1	7:40:00	127
2	6:45:00	158
3	6:39:00	159
4	6:39:00	162
5	6:23:00	163
6	6:30:00	164
7	6:52:00	165
8	7:12:00	165
9	6:47:00	171
10	6:26:00	174
Total	67:53:00	161
Pace	6:47:18

Romans 15:5
"May the God who gives endurance and encouragement give you the same attitude of mind toward each other that Christ Jesus had,"

18 Degrees here today and very windy, chill factor at 0 so obviously I went to the gym to run again. I stuck to my plan to run 10 with an average heart rate at 125. Although my average was 125 it went up higher than I wanted the last couple of miles. I was also wondering what pace I would maintain at this heart rate. So below you can see the details. I'm betting there's a lot of people running on their treadmills today...even the guy who ownes the running store down town was coming into the gym this moring to run as I was leaving...ha ha...! I've decided to run another Half Marathon on March 6th here in San Marcos called Mo's Better Half. This is two weeks after my first one in Austin on Feb 20. That will be interesting to compair the two races. I believe Austin is fairly hilly and San Marcos is mostly flat. Tomorrow I was going to do some speed work...the bad thing is the treadmills in the gym will only go up to a 6:00 pace...I guess that's what I'll run.

2/2/2011
Mile	Time	Heart Rate
1	8:35:00	110
2	8:31:00	124
3	8:42:00	125
4	8:53:00	126
5	9:04:00	126
6	8:42:00	125
7	8:44:00	126
8	8:50:00	127
9	9:07:00	128
10	9:20:00	129
Total	88:28:00	125
Pace	8:50:48

Proverbs 25:20
Like one who takes away a garment on a cold day, or like vinegar poured on a wound, is one who sings songs to a heavy heart.

I was supposed to go to the track to do my timed miles today....NO WAY...!!!! 19 Degrees and windy is way too cold for me...! I went to the gym and ran. The problem with that is the treadmills only go at a maximum 6:00 pace....so that's what I ran. I worked on my cadence trying to get my steps up from the normal 168 to about 200. I couldn't do if for the entire time each mile...probably more like 1/3 of the time. I rested two minutes between miles which allowed my heart rate to go down to 110 before I started the next mile. All seemed good excpet I wish the treadmills would go faster and I wish I could run this fast on the track. My track times for the same timed miles is about 30 seconds slower and more draining.

5 Timed Miles on Treadmill
2/3/2011
Mile	Time	Max HR
1/2	9:00	Warm-Up
1	6:00:00	161
2	6:00:00	166
3	6:00:00	167
4	6:00:00	167
5	6:00:00	168
1/2	9:00:00	Cool-Down
Total	30:00:00
Pace	6:00:00

Genesis 2:2
By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work.

I decided to stay on the treadmill again today. I got up at 5:30 to go to the gym and found it was 20 degrees and snow and ice on the ground. Went back to bed for a couple of hours then got up and ran. Also, this morning, I inspected my shoes and feet a little, after seeing Flanders "Flat" shoes photo. I posted a couple of photos for your enjoyment. The shoes are my "new" shoes with only 250 miles on them. They are Niki - Mojo 6 (I think...I will look more carefully when I get home). Notice how I have worn the outside of the heels, one is actually through the black hard sole and the other is close. I compared them to my "old" shoes (Niki - Pegasus...I think) and noticed, although they were worn a little, they were not anywhere close to being worn through the black hard sole. I have over 600 miles on the old shoes. Maybe I should send the new ones back and ask for a refund...ha ha... The next picture shows you why I'm not a foot model...and no that's not black toenail polish on four of my toes...Enjoy the pictures...!

Joshua 9:13
And these wineskins that we filled were new, but see how cracked they are. And our clothes and sandals are worn out by the very long journey.”

"On the Road Again"....Finally warm enought for me to run outside. Ran my 6.6 Loop but forgot my heart monitor. Tried something different, 1 slow mile, 1 fast mile, 1 slow mile, 1 fast mile, etc... Total: 3.6 slow miles and 3 fast miles...Here's the results. This taxed me pretty much...had to slow down for about a minute on the third fast mile because I got a pain under my left arm.

2/5/2011
Mile	Time
1	8:24:00	slow
2	6:20:00	fast
3	8:36:00	slow
4	6:37:00	fast
5	9:49:00	slow
6	6:53:00	fast
6.6	5:38:00	slow
Total	52:17:00
Pace	7:48:23

Luke 24:13-16
 ^13" Now that same day two of them were going to a village called Emmaus, about seven miles from Jerusalem. ¹⁴ They were talking with each other about everything that had happened. ¹⁵ As they talked and discussed these things with each other, Jesus himself came up and walked along with them; ¹⁶ but they were kept from recognizing him. "

Well...I don't know what to say about this run. Since it was 20 miles (and I have only run 20 once before) I don't really have much to compare it to. I didn't get to run until after lunch and by that time it was 65 degrees with winds up to about 15 mph. I started out strong and though I could maintain but then hit the head wind. I wanted to maintain a 8:15 pace and did pretty well until my 13.1 mark...then it seemed to just fall apart. I didn't feel very good from this point on. I thought I could pick up my heart rate after about 10 miles and in turn pick up my pace but that was not the case. On the contrary my heart rate seem to go down but my effort went up. I was drinking gatorade (maybe not enough) and I had a couple of Gu packs along the way. I basiclly ran my loop (6.75 miles) three times...I realized when you run by your start/stop location a couple of times there's a real urge to just stop each time you go by that point..ha ha... After the run I was really drained, I got chilled immediatly and felt almost like I had the flu for a couple of hours. I felt pretty bad up until I went to bed. When I woke up this morning I was sore but went ahead to the gym and ran 5 slow recovery miles. I've got to figure out something different next time I run 20...this was too painful and I wasn't happy with my performance!

2 Samuel 15:26
"But if he says, ‘I am not pleased with you,’ then I am ready; let him do to me whatever seems good to him.”

2/7/2011
Mile	Time	Heart Rate
1	7:48:00	154
2	8:03:00	152
3	8:10:00	153
4	8:46:00	154
5	8:32:00	154
6	8:28:00	152
7	7:52:00	152
8	7:56:00	154
9	8:28:00	153
10	8:14:00	153
11	9:11:00	155
12	8:06:00	154
13.1	9:16:00	153
14	8:07:00	152
15	9:33:00	152
16	8:22:00	150
17	9:12:00	153
18	9:47:00	151
19	8:53:00	148
20	9:24:00	151
Total	172:08:00	153
Pace	8:36:24

Pretty uneventful 5 easy miles on the treadmill except for the fact that I was still sore from the run yesterday. My feet and toes were sore as well as my left hip (hurts in the joint)...I think I'm falling apart! Crazy though...my heart rate was lower than normal for a 5 mile run at a 9:00 pace...?

2/7/2011
Mile	Time	Heart Rate
1	9:00:00	120
2	9:00:00	122
3	9:00:00	123
4	9:00:00	126
5	9:00:00	127
Total	45:00:00	124
Pace	9:00:00

Genesis 32:32
"Therefore to this day the Israelites do not eat the tendon attached to the socket of the hip, because the socket of Jacob’s hip was touched near the tendon.
"

OK....I'm ready to run again. Yesterday I wasn't sure...ha ha, after Saturday's 20 miles I didn't feel very good and even yesterday I was still sore. Today I got up early and went to the gym to run, since it was 30 degrees outside. I couldn't really decide what to run so I just warmed up a little and set the treadmill on 8:00 mile pace and started to run. After 12 miles I was out of time and had to go to work. It's interesting that my heart rate seemed to level off at 140 after 10 miles. I felt about 90% when I started and felt pretty good even after I was finished. Now I need to decide what to run tomorrow. I've got 10 on my schedule and hopefully it will be warm and not rainy so I can run on the road.

2/8/2011
Mile	Time	Heart Rate
1	8:00:00	115
2	8:00:00	133
3	8:00:00	135
4	8:00:00	136
5	8:00:00	136
6	8:00:00	137
7	8:00:00	137
8	8:00:00	138
9	8:00:00	139
10	8:00:00	139
11	8:00:00	140
12	8:00:00	140
Total	96:00:00	135
Pace	8:00:00

1 Samuel 16:16
"Let our lord command his servants here to search for someone who can play the lyre. He will play when the evil spirit from God comes on you, and you will feel better.”

Dang....Thought I was going to be able to run outside this morning. When I got upt the temperature was 49 degrees but when I checked outside it was raining! I packed up and went to the gym. I really didn't have a running plan until I stepped on the treadmill. I was a little stiff but seemed to loosen up after the first half mile warm-up...so I decided to run a 1/5 mile fast...it felt good so I just decided to repeat that process...run a 7.5 pace 1/2 then a 6:00 pace 1/2, then repeated. In the end I realized overall I ran faster than my previous fast 10 mile treadmill workout, plus my heart rate averaged 154 where it averaged 161 before. That seems to be an improvement...?. I need an "effort meter" since I can't really remember how hard previous workout are. Anyway...I feel good now that's what counts.

2/9/2011
Mile	Time	Heart Rate
1	7:12:00	131	Treadmill - 1/2 Mile at 7.5 Pace then 1/2 Mile at 6:00 Pace - Repeat 10x, Then 1/2 Mile Cool Down
2	6:43:00	145
3	6:43:00	150
4	6:44:00	153
5	6:42:00	156
6	6:43:00	158
7	6:44:00	161
8	6:45:00	162
9	6:44:00	163
10	6:35:00	165
Total	67:35:00	154
Pace	6:45:30

Matthew 16: 1-3

Another day...another 7 miles on the treadmill...slow and easy. Just set the treadmill at 9:00 pace (and at a 1% incline as my good friend Der Hammer suggested) and cruised the distance. Wore my new shoes, which felt great, listened to K-love. Below is the boaring details.

2/10/2011
Mile	Time	Heart Rate
1	9:00:00	118
2	9:00:00	121
3	9:00:00	124
4	9:00:00	124
5	9:00:00	125
6	9:00:00	126
7	9:00:00	127
Total	63:00:00	124
Pace	9:00:00	1% Incline

Nehemiah 8:3
"He read it aloud from daybreak till noon as he faced the square before the Water Gate in the presence of the men, women and others who could understand. And all the people listened attentively to the Book of the Law."

Ran the treadmill again...it was 18 degrees this morning. I decided to try out my brand new shinny bright orange Brooks Racer ST shoes today...! BTW...orange is my favorite color! They feel great...the only thing is my arches seem a little tired after the run. Didn't really decide what to run until I stepped onto the treadmill, after a 1/4 mile decided to run 3/4 mile easy (9:00 pace = below 130 HR) then run 1/4 mile fast (6:00 pace = 155 HR) then repeat throughout the 6 miles. I cooled down for 1/2 mile at 10:00 pace to get my heart rate to 120. The treadmills at the gym are set to max out at 6:00 pace so thats as fast as I can go....well I mean on those treadmills...I think I can run a lot faster...ha ha :)

9/11/2010
Mile	Time	Heart Rate
1	8:30:00	117	Treadmill - Warm-up 3/4 mile @ 9:00 pace then 1/4 Mile @ 6:00 pace thru 6 miles then 1/2 mile cool down (total = 6.5 miles)
2	8:15:00	129
3	8:15:00	134
4	8:15:00	137
5	8:15:00	138
6	8:04:00	139
6.5	cool-down
Total	49:34:00	132
Pace	8:15:40	1% Incline

Today I ran what my friend Der Hammer recommended (well...with a little modification). My big loop is 10 miles so I actually ran an extra warm-up mile so the total distance would bring me back home without having to walk a mile. I may have not followed his instructions correct (I realized this after I was midway into the run) because I increased my speed over the 5 fast miles...I believe he said to run at at 7:20 to 7:30 pace...well I just kept speeding up. At the end of the 5 I was thinking maybe I should have maintained a little slower pace since I was really spent at the end of the 5. I could not have kept up the pace much further! As you can see, my heart rate just kept increasing and after the fast five it never went way low (like in the 130's) until I quit running completly. Maybe my slow miles were too fast...It felt ok and I also kept feeling myself trying to speed up on the last two miles. Oh well...here's the details. Thanks Der Hammer for the advice. If you read this I would like your advice again...if you don't mind.

2/12/2011
Mile	Time	Heart Rate
1	8:46:00	128	10 Mile Loop - Warm-up first 3, Run Hard for 5, Cool-down for 2
2	8:46:00	141
3	7:25:00	140
4	7:23:00	160
5	7:20:00	165
6	7:16:00	170
7	6:56:00	172
8	9:09:00	174
9	8:50:00	158
10	8:57:00	156
Total	36:20:00	156
Speed Miles Pace	7:16:00	40 Degrees
Elevation Change		106

Psalm 118:7
"The LORD is with me; he is my helper. I look in triumph on my enemies."

Boring details tomorrow...too much trouble from my phone! The only question is to pop or not pop the blister..,?

Ok...I poped the blister... Details below (of the run, not the blister popping)...really boaring, just tried to maintain a 9:00 pace throughout the run...no dead aminals...nothing...!

2/13/2011
Mile	Time	Heart Rate
1	8:39:00	141	10 Mile Loop - Tried to maintain a 9:00 pace
2	9:14:00	131
3	9:04:00	134
4	8:45:00	138
5	8:36:00	134
6	9:09:00	133
7	9:01:00	135
8	8:39:00	136
9	8:59:00	134
10	7:52:00	140
Total	87:58:00	135
Pace	8:47:48
Elevation Change		106

Psalm 110:4
"The LORD has sworn and will not change his mind: “You are a priest forever, in the order of Melchizedek.”"

Really foggy this morning...felt like I was swimming and not running. I bet Flatlander sees these conditions a lot! I decided to run 5 today...3/4 slow and 1/4 sprint pace. First couple were good, last three I was really pushing on the sprint. As you can see I had to slow down on the 3/4's to regain my breath. My legs were pretty tired at the end. I guess I haven't tried to run this fast since I was a kid. I felt pretty choppy when trying to run this fast, I thought it would be more smooth feeling...oh well, I seemed to get up to a pretty good pace (3:37) althought that was on a slightly downhill run. Wish I could keep that up for a reasonable distance.

2/14/2011			Heart Rate
Mile	Time	Fastest Pace	Avg.	Low	High
1	7:47:00	4:33	130	130	157
2	8:37:00	3:59	140	140	164
3	8:33:00	4:45	143	143	166
4	8:39:00	4:14	144	144	167
5	8:39:00	3:37	146	146	166
Total	42:15:00		141
Pace	8:27:00

Amos 2:15
"The archers will not stand their ground.The swiftest runners won’t be fast enough to escape.Even those riding horses won’t be able to save themselves."

After running my 1/4 mile sprints yesterday, my legs felt a little "puffy" and my left knee had a little odd feeling in it. I think I just overdrove my joints a little. Felt better this morning but still could feel a little something in my knee. Anyway I decided to run my "slowest" loop ever (my normal 6.6 run) and did a great job averaging 9:56 pace (I was shooting for 10:00 pace). Oh...I also figured out how to set my Garmin on "Auto Lap"..ha...now I'm precisly accurate! On another note...You know I just realized this morning that now I really don't think or worry about how far I'm running on a day, I just think and worry about how fast I'm going to run. It used to be I was much more concerned about the distance...just an interesting thought..? Anyway I've put the details below althought they're so boaring nobody will even care...

Job 3:4
"That day—may it turn to darkness; may God above not care about it; may no light shine on it."

2/15/2011
Mile	Time	Heart Rate
1	9:51:00	125	Loop
2	9:58:00	120
3	9:50:00	126
4	10:06:00	120
5	10:01:00	127
6	10:01:00	129	59:47:00
6.6	6:50:00	125	9:57:50
Total	66:37:00	125
Pace	9:56:47

Took the day off...First off day in 30 days. My knee felt really puffy yesterday evening. It's better this morning but feels like it could puff up again. I think the 1/4 mile speed runs, on Monday, did the dammage. I'm going to wait till tomorrow to decide what to run the rest of the week.

Weather says 55 degrees and 30% chance of rain for the race on Sunday morning...hope it's not raining...!

My goal is to 1:45... might as well get it written down now so I can't fuge on the time... :)

I decided to go to the gym and run an easy 5 miles on the treadmill to make sure my knee was not going to do something weird...Did it...and the knee was fine so tomorrow I'll run 10 on the road to get back into the groove. Today was hot...they usually don't turn on any AC in the gym so it was really humid.

Race on Sunday...not feeling very confident at this point! Oh well...it's the first one and if I just reach the finish line it will be an accomplishment.

2/7/2011
Mile	Time	Heart Rate
1	8:26:00	118	Treadmill MPM
2	8:00:00	137
3	8:00:00	143
4	8:00:00	145
5	7:32:00	149
Total	39:58:00	138
Pace	7:59:36	1% Incline

Philippians 3:2-4 

"Watch out for those dogs, those evildoers, those mutilators of the flesh.  For it is we who are the circumcision, we who serve God by his Spirit, who boast in Christ Jesus, and who put no confidence in the flesh—  though I myself have reasons for such confidence."

Well...Kam gave me advice to not run for the two days before my race on Sunday..I didn't get the message until I had already run this morning...but my plan was to run very, very easy which I did. Ran my Loop (6.6 miles) trying to keep my heart rate at or below 120. The last quarter I couldn't stand it and had to run at a faster pace...;) Even at that I sweated a lot. The humidity must have been 100%. Oh well...felt good...it was easy...nothing really hurts...I guess I'm as ready as I can be!

2/18/2011
Mile	Time	Heart Rate
1	9:56:00	121	Loop - Really Slow and Easy (Tried to maintain a 120 HR)
2	10:13:00	116
3	9:49:00	120
4	11:01:00	121
5	10:38:00	121
6	10:30:00	122
6.6	5:58:00	131
Total	68:05:00	122
Pace	10:09:56

Numbers 14:39
"When Moses told all of this to the People of Israel, they mourned long and hard. But early the next morning they started out for the high hill country, saying, "We're here; we're ready—let's go up and attack the land that God promised us. We sinned, but now we're ready.""

Ran 2 miles at just below 8:00 pace to test how I'm feeling. For some reason I didn't feel very good last night. Woke up 5 or 6 times and feeling almost like I had the flu or something...just ached all over, felt better this morning. I'm going to pick up my packet for the race after lunch.

Ran anoter 2 miles at just below 8:00 pace in the evening. I know it's against what most people are recommending, but I just need to feel confident about my pace. This week has been so weird I just felt like I needed to do this to gain some confidence.

Psalm 71:5
"For you have been my hope, Sovereign LORD, my confidence since my youth."

Overall finish – 431 (10,523 total)

Age Finish – 17^th (305 total)

First of all I want to say I had a great day at the race! I went to the Expo Center on Saturday, the day before, and picked up my Bib and Packet. At the Expo I was able to meet up with Der Hammer, who lives in Austin. We have been communicating on the Blog and he has been giving me some great advice and encouragement. BTW
you need to check out his race report
He qualified for Boston
YES
!!! I couldn’t believe how much traffic and how many people were at the Expo and at the race on Sunday. I think there were about 20,000 runners in all (5,000 Marathoners, 10,500 Half Marathoners, and others in the several thousand in a variety of other races). It might have been fun to run with someone but what the heck
I was probably too self conscience about how I was going to do
probably better I was by myself.

At the beginning of the race I lined up at the very end of the “chute”. This was probably a bad decision because for the first three miles I felt like OJ Simpson running through the airport dodging people, jumping over strollers and just trying not to run over the back of someone. I really couldn’t get into a good stride until about the fourth mile. (Actually I later looked at the 5K times for all of the 17 runners that beat me; every one of them had a faster 5K pace than me
 I was up to 5 minutes slower; most were 3 or 4 minutes faster than me. I did intend to go out slow but I think this was too slow. Even with this slow start and after 3 miles I realized my heart rate was 163, way higher than I wanted it at this point in the race so I decided to slow down on mile 4 to see if I could make it go down. After running mile 4 in 8:21 I decided my heart rate wasn’t going to go down unless I started walking so I just decided to run by pace and not worry about my heart rate, if I burned out then I burned out! I also think it was about this point in the race that I saw the BIG guy with no shirt, his I-pod strapped to the back of his shorts in front of me. Every time he took a stride about 6 inches of his crack showed
I decided I couldn’t take looking at that ugly sight so drastically picked up the pace to get in front of him and stay there! Around mile 5 or 6 two really hairy butted guys came running into the race group wearing only g-straps and tee shirts
at this point in the race I realized why they call Austin “WEIRD”
! Finally at mile 7 I decide to tune out all of the distractions and JUST RUN. On my 7^th mile I broke the 7:00 pace and realized I was going to be able to finish the race
! On miles 8 and 9 I just cruised at what I felt was a comfortable pace. Since I wanted to finish strong, I decided to slow a little on mile 10 and ran it at 8:11. At the 11 mile spit (Full Marathon or Half Marathon) I joked with the race judge about which way I should go. He encouraged me to take the Full route but at the last minute I decided to go ahead with my Half plan
Ha Ha
 Mile 12 was great
!!! They say it has the toughest hill of the course and I was looking forward to it. I think I passed about 20 runners on this hill and a total of about 50 from that point in the race until the end
No one passed me after the 11 mile mark
! This made me feel good. I was tired at the end but quickly recovered and today feel about like I do on any longer run day. Now I have a PR and a goal to beat in two weeks in San Marcos at another Half Marathon. That’s my race report and that’s all I have to say about that!

Livestrong Half Marathon
2/20/2011
Mile	Time	Heart Rate
1	8:02:00	150	Livestrong Half Marathon
2	7:33:00	159
3	7:54:00	163
4	8:21:00	163
5	8:00:00	161
6	7:52:00	162
7	6:59:00	162
8	7:34:00	162
9	7:37:00	165
10	8:11:00	165
11	7:53:00	169
12	7:36:00	173
13	7:37:00	175
13.1	1:07:00	179
Total	102:16:00	165
Pace	7:48:24

1 Corinthians 9:24

"Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize."

Took the day off after the race yesterday...Although I feel fine...

Ha...Ha....I went back and compared a run I did about 6 month ago with this one today...same route, same distance, same pace and I think the weather was about the same...My heart rate has gone down from 150 Avg. to 136 Avg on the same run...! I'm happy about that! That feels like I'm making progress. I'm also happy it's now light during most of my run, I like light. I go to the doctor today for the yearly check-up. I hope we don't have to do the dreaded bootie check. I'm worried this may also be the year for the colonoscopy...Noooooo!!! Anyway, at least I got in my Half Marathon before I was reminded how old I am. Feeling pretty good after the race, I couldn't remember what I was supposed to run this morning (I keep my schedule on my computer at work) so I ran the standard loop (6.6 miles), I was only supposed to run 4...Oh well!

Oh yeah...I think I'm going to get my running partner back on Wednesday, Callie my daughter, may get released to run again after a stress fracture kept her from running for several months.

Here's the details.

2/22/2011
Mile	Time	Heart Rate
1	8:48:00	128	Loop - Slow (Just tried to pace below 9:00)
2	8:55:00	139
3	8:46:00	134
4	8:59:00	140
5	8:52:00	140
6	8:47:00	135
6.6	5:47:00	138
Total	58:54:00	136	Blood Pressure
Pace	8:47:40	53 Deg.	98/60

1 Timothy 4:15
"Be diligent in these matters; give yourself wholly to them, so that everyone may see your progress."

Okay....I really never even thought about post-race recovery,so after the race on Sunday I decided simply to take a day off and then get back into my training on Tuesday. Yesterday (Tuesday) I ran 6.6 fairly easy miles but after that, during the day, I started looking at blogs and articles about allowing your body to rest and recovery. Most all of them say to take several days off...so I decided to take another day off today. One of the articles said to test your recovery by checking your resting heart rate. When your body is fully recovered it will be back to normal. Mine was about 6 beats faster than normal this morning. So now the delimia...what to run the next few days and between now and my next Half Marathon on March 6th...

I'm a little lost in my training right now...after the race. Don't really know if I should rest or run...so I Just Run... Went to the hot/sweaty gym and ran 5 miles at an 8:00 pace just to see how I was feeling. I don't really seem too sore today although I was yesterday, maybe I was a little sluggish feeling. Anyway, I made it through 5 it was about 70 degrees when I finished in the gym (they don't turn on the AC). Ran with 1% incline which raises my heart rate about 8 BPM from flat. Tomorrow I will run 10 fairly slow, on the road, to see how that feels. I've got to get back up to speed before next weekends race.

Here is a link to photos of my race in Austin. Bib # 7661...

http://www.asiorders.com/view_user_event_video.asp?EVENTID=75398&BIB=7661&LNSEARCH=1

2/7/2011
Mile	Time	Heart Rate
1	8:25:00	118	Treadmill MPM
2	8:00:00	140
3	8:00:00	145
4	8:00:00	148
5	7:32:00	152
Total	39:57:00	141	65 Deg.
Pace	7:59:24	1% Incline

Daniel 3:15
"Now when you hear the sound of the horn, flute, zither, lyre, harp, pipe and all kinds of music, if you are ready to fall down and worship the image I made, very good. But if you do not worship it, you will be thrown immediately into a blazing furnace. Then what god will be able to rescue you from my hand?”

WoooooHooooooo......MAJOR ACCOMPLISHMENT...!!!!

After setting my new goal of qualifing for Boston on my first Marathon, I decided I needed to increase my speed quite  bit to feel comfortable about this goal. I went out today and ran my 10 mile hilly route at a determined pace of 7:30. As you can see at the end I was actually 7:23...! After seeing what my heart rate was during the Austin Half-Marathon I realized I now can maintain a higher heart rate for a longer period of time. Even at the pace today my heart rate was better than the race last week. Now, next up, to run below 1:40:00 next weekend at the Moe's Half Marathon then figure out how to train for the Oklahoma City Marathon on May 1st....Any suggestions would be appriciated. (BTW...I think I have to run a 3:35:00 to qualify for Boston).

2/25/2011
Mile	Time	Heart Rate
1	7:34:00	138	10 Mile Loop Backwards
2	7:30:00	157
3	7:02:00	161
4	7:07:00	163
5	7:23:00	165
6	7:45:00	166
7	7:19:00	165
8	7:41:00	166
9	7:15:00	167
10	7:16:00	170
Total	73:52:00	161
Pace	7:23:12	53 Deg.	Max Speed
Max Ascent		892	5.5

Nehemiah 8:10
Nehemiah said, “Go and enjoy choice food and sweet drinks, and send some to those who have nothing prepared. This day is holy to our Lord. Do not grieve, for the joy of the LORD is your strength.”

Ran one loop today, trying to keep at 10 min. pace and keeping my heart rate at an average of 125 bpm. With the hill my pace slowed on a couple of miles to keep my heart rate down. I started looking at what heart rate you should run a marathon and am now getting nervous about my ability maintain a sustainable heart rate over that distance. I don't think the speed or the distance will be a problem but as I studied my heart rate over my last couple of big runs (Austin Half-marathon 7:48 pace & 10 miles here on my hilly course 7:23 Pace) and found that I was running at 85 - 90% (161 bpm) of my oveally capacity. Not sure if I can maintain that over 26.2 miles... Hummm... how do I get my heart rate down to 75% (146 bpm) in two months...? I guess I'll just keep running...

2/26/2011
Mile	Time	Heart Rate
1	9:53:00	119	Loop - Slow (Just tried to pace below 10:00)
2	10:23:00	123
3	9:55:00	121
4	10:21:00	127
5	9:59:00	128
6	9:44:00	127
6.6	6:20:00	130	Max Heart Rate
Total	66:35:00	125
Pace	9:56:29	63 Deg.	135

Psalm 31:6
"I hate those who cling to worthless idols; as for me, I trust in the LORD."