| Location: Kingsbury,TX,USA Member Since: Jan 10, 2011 Gender: Male Goal Type: Local Elite Running Accomplishments:
Some day I will not be able to do this...today is not that day!
Started Running (6/1/10) @ 50 Yrs Old
- 5K:
- 22:26 (7:14 pace) McAllister Park 8/14/10
- 22:24 San Marcos (7:13 pace) 10/19/10
- 21:09 San Marcos (6:49 pace) 11/20/10
- 20:19 San Marcos-Faith Run (6:33 pace) 5/26/12
- 20:06 Fentress (6:26 pace) 10/20/12
- *19:21 Gruene (6:20 pace) 11/22/12 (*Short Course)
- 19:42 San Marcos-Faith Run (6:21 pace) 5/25/13
- 19:42 San Marcos-Faith Run (6:21 pace) 5/24/14 (Not a Typo, exactly same time as last year)
- 21:38 New Braunfels Orange Leaf (6:58 pace) 7/19/14
- 19:33 Gruene Turkey Trot (6:18 pace) 11/27/14
- 19:43 Kyle-For the Love of Go (6:27 pace) 2/14/15
-
5 Miles:
- 34:03 (6:48 pace) Hillsboro, Ill 7/4/11
- 10Ks:
- 43:24 (7:00 pace) Gatesville, Tx 6/4/11
- Half Marathons:
- 1:42:16 (7:48 pace) Austin Livestrong 2/20/11
- 1:36:23 (7:21 pace) Moe's Better Half 3/6/11
- 1:35:55 (7:19 pace) Chosen Half Marathon for Adoption 10/29/11
- 1:30:10 (6:53 pace) Austin 3M 1/2/12
- 1:43:13 (7:54 pace) Orange Leaf 7/14/12
- 1:33:44 (7:08 pace) Chosen Half Marathon for Adoption 10/27/12
- 1:32:23 (7:03 pace) Austin 3M 1/13/13
- 1:35:16 (7:16 pace) Marathon for Adoption 10/26/13 (Ran off-course .3 miles)
- 1:36:48 (7:23 pace) SA Rock-N-Roll 11/17/13
- 1:37:06 (7:25 pace) Chosen Half Marathon for Adoption 10/25/14
- 2:00:28 (9:11 pace) Long Beach Half Marathon (Paced Callie) 10/11/15
- 1:39:29 (7:35 pace) Marathon for Adoption 11/21/15
- 1:34:06 (7:11 pace) Marathon for Adoption 11/19/16
- 1:37:43 (7:37 pace) Marathon for Adoption 11/18/17
- 1:36:30 (7:22 pace) Marathon for Adoption 11/17/18
- 1:45:10 (8:01 Paced Callie) Surf City Half Marathon 2/2/20
- Marathons:
- 3:38:09 (8:19 pace) Oklahoma City Marathon 5/1/11
- 3:30:16 (8:01 pace) Ft. Worth Cowtown 2/26/12
- 3:30:53 (8:03 pace) Oklahoma City Marathon 4/29/12
- 0:00:00 (DNF) Ft Worth Cowtown Marathon 2/24/13 (Ran off-course)
- 3:22:56 (7:44 pace) Temple Army Marathon BQ 4/21/13
- 3:27:24 (7:55 pace) Boston Marathon BQ 4/21/14
- 3:18:40 (7:35 pace) CIM Marathon BQ 12/7/14
- 3:33:07 (8:08 pace) San Antonio R&R Marathon BQ 12/7/16
- 3:25:32 (7:51pace) The Woodlands Marathon BQ 3/3/18
- 3:26:17 (7:52 pace) The Woodlands Marathon BQ 3/2/19
- Triathlons:
- (1:12:23) Martindale (Sprint) Tri For Old Glory 7/1/12
- Ragnar Relay:
- (28:24:24) SoCal Ragnar 4/6-7/18
Short-Term Running Goals:
- Running Boston Marathon with Callie 2020 ...!!!
- Break 19:00 in the 5K
- Break 1:28 in Half Marathon
- Hit 3:16:00 in the Marathon
Upcoming Races:
- Boston with Callie...!!! (my daughter)
Long-Term Running Goals:
- Win 1st in the World Series Team Roping Finals Dec. 2020
- Run Boston with Callie, My Daughter
- Run Sub-18:00 5K (Ouch)
Run Sub- 3:10 Marathon Run 3:16 Marathon- Compete in a Full Iron Man (Not sure since my two major bike accidents)
Personal: Married, two kids Kirby (Baylor University, Married not a a Runner), Callie (TCU University, Married and Runner).
My main sport is Team Roping, I've been doing that all my life.
I started running in the spring of 2010.
I Just Run Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1051.81 | 737.69 | 163.80 | 46.70 | 2000.00 |
|
| Saucony Cortana (Red) Miles: 485.38 | Saucony Cortana (Blue) Miles: 33.00 | Saucony Mirage II Miles: 245.20 | Saucony Hurricane 15 (Orange) Miles: 5.00 | Saucony Cortana (Red) #2 Miles: 563.85 | Saucony Kinvara 2 (Race Shoes) Miles: 77.75 | 2014 Condor Flight Road Bike Miles: 433.70 | Brooks Racer ST 5 (Race Shoes) Miles: 13.05 | Newton Distance Miles: 6.00 | Mizuno Wave Sayonara Miles: 7.00 | Adidas Energy Boost Miles: 393.52 | Altra - Green Miles: 11.29 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 9.00 | 0.00 | 0.00 | 9.25 |
| I was aiming for a much better run but the wind killed me!
I thought I could do 3 @ 7:30, 3 @ 7:15 and 3 @ 7:00 but I didn't come close. 29 mph wind really kills the speed.
Burr it was cold but I did have enough clothes on. :-)
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:27:00 |
146 |
76% |
|
| 2 |
7:32:00 |
154 |
82% |
|
| 3 |
7:11:00 |
155 |
82% |
|
| 4 |
7:36:00 |
161 |
86% |
|
| 5 |
7:46:00 |
163 |
87% |
|
| 6 |
7:55:00 |
161 |
86% |
|
| 7 |
7:04:00 |
158 |
84% |
|
| 8 |
7:16:00 |
159 |
85% |
|
| 9 |
7:19:00 |
163 |
87% |
|
| 0.25 |
Slow-Cool Down |
|
|
| Total |
67:06:00 |
158 |
84% |
|
| Pace |
7:27:20 |
|
|
WT |
| Temp |
36 |
Humidity |
60 |
|
| Dew Point |
23 |
Wind |
29 |
154 |
Like newborn infants, long for the pure spiritual milk, that by it you may grow up into salvation—
|
| Saucony Cortana (Red) Miles: 9.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 3.50 | 0.00 | 0.00 | 7.00 |
| Gym workout - 7 Miles and Upper Body Weights.
|
| Saucony Cortana (Red) Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 17.00 | 0.00 | 0.00 | 17.30 |
| I felt terrible throught this run.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:47:00 |
136 |
70% |
|
| 2 |
8:08:00 |
144 |
75% |
|
| 3 |
8:08:00 |
144 |
75% |
|
| 4 |
8:21:00 |
145 |
76% |
|
| 5 |
8:26:00 |
144 |
75% |
|
| 6 |
7:58:00 |
145 |
76% |
|
| 7 |
8:11:00 |
145 |
76% |
|
| 8 |
8:12:00 |
146 |
76% |
|
| 9 |
8:03:00 |
146 |
76% |
|
| 10 |
8:12:00 |
147 |
77% |
|
| 11 |
8:04:00 |
153 |
81% |
|
| 12 |
8:02:00 |
153 |
81% |
|
| 13 |
8:26:00 |
152 |
80% |
|
| 14 |
8:17:00 |
156 |
83% |
|
| 15 |
8:22:00 |
156 |
83% |
|
| 16 |
9:25:00 |
149 |
78% |
|
| 17 |
8:40:00 |
156 |
83% |
|
| 0.5 |
Slow-Cool Down |
|
|
| Total |
140:42:00 |
148 |
78% |
|
| Pace |
8:16:35 |
|
|
WT |
| Temp |
66 |
Humidity |
55 |
|
| Dew Point |
50 |
Wind |
22-31 |
153.5 |
|
| Saucony Cortana (Red) Miles: 17.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| Went to the gym today. I'm still not feeling very well. Not sure if it's residual from the flu, cedar allergies or something else but my chest feels like it's heavy and harder to breath than normal.
|
| Saucony Cortana (Blue) Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 9.00 | 0.00 | 0.00 | 13.00 |
| Another gym day for me. It was 15 degrees at my house this morning, needless to say I didn't run outside. I still have this chest cold and now it's moved into my throat and head. Coughing and hacking up gunk makes it easier to breath.
13 Miles total with 9 @ 7:50 Pace.
Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul.
|
| Saucony Cortana (Blue) Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 7.00 | 0.00 | 7.25 |
| I still feel like crud! Couldn't sleep, head and chest stopped up...so I just got up and ran. That makes a lot of sense doesn't it. :-( Probably not the best decision, I should probably be resting.
I cut it 2 miles short as I had a meeting at 7:30 this morning at work.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:18:00 |
141 |
73% |
|
| 2 |
7:35:00 |
155 |
82% |
|
| 3 |
7:04:00 |
155 |
82% |
|
| 4 |
7:21:00 |
160 |
85% |
|
| 5 |
7:21:00 |
161 |
86% |
|
| 6 |
7:08:00 |
161 |
86% |
|
| 7 |
7:16:00 |
165 |
88% |
|
| 0.25 |
Slow-Cool Down |
|
|
| Total |
51:03:00 |
157 |
83% |
|
| Pace |
7:17:34 |
|
|
WT |
| Temp |
39 |
Humidity |
87 |
|
| Dew Point |
36 |
Wind |
0 |
157 |
| Target: Tempo Run. I still feel lie crud! Chest cold, head cold, etc. |
As long as my breath is in me, and the spirit of God is in my nostrils,
|
| Saucony Cortana (Red) Miles: 7.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 3.00 | 10.25 |
| I'm still a little under the weather but much better. Today I decided to run my normal 10 mile loop and run miles 3,6 & 9 fast. I was pretty winded at the end of each fast mile but the paces seemed to be pretty good (6:30, 6:21 & 6:13). I am still laboring with the breathing after each fast mile. I don't remember ever doing this run before and may try it again when I'm feeling 100%. I would like to see if I could get my fast miles right at 6:00 pace and all the others average something like 8:30.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:16:00 |
131 |
66% |
|
| 2 |
8:33:00 |
140 |
72% |
|
| 3 |
6:30:00 |
149 |
78% |
159 |
| 4 |
8:58:00 |
148 |
78% |
|
| 5 |
8:22:00 |
141 |
73% |
|
| 6 |
6:21:00 |
158 |
84% |
166 |
| 7 |
8:58:00 |
144 |
75% |
|
| 8 |
9:06:00 |
142 |
74% |
|
| 9 |
6:13:00 |
162 |
86% |
171 |
| 10 |
8:43:00 |
150 |
79% |
|
| .25 Mile Slow-Cool Down |
|
|
| Total |
80:00:00 |
147 |
76% |
|
| Pace |
8:00:00 |
|
|
WT |
| Temp |
62 |
Humidity |
88 Raining |
|
| Dew Point |
59 |
Wind |
9 |
|
Ran Big Loop w/Mile 3,6 & 9 Fast.
Still a little under the weather. |
And to aspire to live quietly, and to mind your own affairs, and to work with your hands, as we instructed you, so that you may walk properly before outsiders and be dependent on no one.
|
| Saucony Cortana (Red) Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 20.00 | 0.00 | 0.00 | 20.25 |
| This is one of my best 20 mile training runs ever. I have run a couple times a little faster but never with my HR this low. I feel like I'm way ahead of my training compared to where I've been in the past. The RLRF training has this early 20 mile run at about an 8:00 pace to end up with a marathon goal of 3:10. I'm not expecting that but feel more confident in a 3:16 than ever before!
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:08:00 |
145 |
0.755 |
|
| 2 |
7:59:00 |
139 |
72% |
|
| 3 |
7:51:00 |
141 |
73% |
|
| 4 |
7:56:00 |
143 |
74% |
|
| 5 |
7:54:00 |
142 |
74% |
7:57:36 |
| 6 |
7:48:00 |
140 |
72% |
142 |
| 7 |
7:31:00 |
140 |
72% |
|
| 8 |
7:49:00 |
145 |
76% |
|
| 9 |
7:58:00 |
146 |
76% |
|
| 10 |
7:30:00 |
147 |
77% |
7:43:12 |
| 11 |
7:44:00 |
147 |
77% |
144 |
| 12 |
7:44:00 |
151 |
80% |
|
| 13 |
7:35:00 |
151 |
80% |
|
| 14 |
7:39:00 |
153 |
81% |
|
| 15 |
7:33:00 |
158 |
84% |
7:39:00 |
| 16 |
7:47:00 |
154 |
82% |
152 |
| 17 |
7:32:00 |
156 |
83% |
|
| 18 |
7:19:00 |
157 |
84% |
|
| 19 |
7:13:00 |
159 |
85% |
|
| 20 |
7:16:00 |
162 |
86% |
7:25:24 |
| 0.25 |
Slow-Cool Down |
|
158 |
| Total |
153:46:00 |
149 |
78% |
|
| Pace |
7:41:18 |
|
|
WT |
| Temp |
36-40 |
Humidity |
80 |
158 |
| Dew Point |
30 |
Wind |
|
155.5 |
Target: Run 20 with each 5 faster than the previous.
Great run, I needed this to boost my confidence. |
Therefore do not throw away your confidence, which has a great reward. For you have need of endurance, so that when you have done the will of God you may receive what is promised.
|
| Saucony Cortana (Red) Miles: 20.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy recovery miles at the gym - 8 @ 9:00 pace and a few upper body weights.
|
| Saucony Cortana (Blue) Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 6.00 | 1.00 | 0.00 | 10.25 |
| Didn't really know what to do today so I just ran. No Pain so probably No Gain. :-)
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:13:00 |
131 |
66% |
|
| 2 |
8:07:00 |
141 |
73% |
|
| 3 |
7:35:00 |
141 |
73% |
|
| 4 |
7:44:00 |
142 |
74% |
|
| 5 |
8:01:00 |
144 |
75% |
|
| 6 |
7:57:00 |
146 |
76% |
|
| 7 |
7:58:00 |
148 |
78% |
|
| 8 |
7:40:00 |
147 |
77% |
|
| 9 |
8:00:00 |
149 |
78% |
|
| 10 |
6:53:00 |
155 |
82% |
|
| .25 Mile Slow-Cool Down |
|
|
| Total |
78:08:00 |
144 |
75% |
|
| Pace |
7:48:48 |
|
|
WT |
| Temp |
34 |
Humidity |
64 |
|
| Dew Point |
23 |
Wind |
10 |
156 |
For what will it profit a man if he gains the whole world and forfeits his soul? Or what shall a man give in return for his soul?
|
| Saucony Cortana (Red) Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 6.00 | 0.00 | 3.00 | 9.75 |
| I don't remember if I've ever done this workout before so maybe I just made it up today. :-)
2 @ 8:00 Pace (slow marathon) then 1 @ 6:30 Pace (slow 5k) and Repeat this 3X.
Note: Had to stop after each 2 miles to reset my watch and get a drink.
I think I did pretty good ignoring the hills and running by pace only. Couldn't quite get to the 6:30 on the fast miles (That part of the workout was hard!).
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:01:00 |
147 |
0.77 |
|
| 2 |
7:55:00 |
145 |
0.755 |
|
| 3 |
6:36:00 |
151 |
0.795 |
159 |
| 4 |
8:00:00 |
146 |
0.76 |
|
| 5 |
7:48:00 |
152 |
0.8 |
|
| 6 |
6:34:00 |
159 |
0.845 |
165 |
| 7 |
7:57:00 |
143 |
0.74 |
|
| 8 |
7:59:00 |
146 |
0.76 |
|
| 9 |
6:33:00 |
156 |
0.83 |
163 |
| 0.75 |
Slow-Cool Down |
|
|
| Total |
67:23:00 |
149 |
78% |
|
| Overall Pace |
7:29:13 |
|
|
|
| Fast Pace |
6:34:20 |
|
|
WT |
| Temp |
34 |
Humidity |
30 |
|
| Dew Point |
21 |
Wind |
5 |
155.5 |
Target: 3 @ 8:00, 1 @ 6:30 x 3 Reps.
Ran Small Loop & Smallville. |
2 Peter 3:8 - But, beloved, be not ignorant of this one thing, that one day is with the Lord as a thousand years, and a thousand years as one day.
|
| Saucony Cortana (Red) Miles: 9.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Kept all miles at 8:00 or slower. |
| Saucony Cortana (Red) Miles: 13.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles @ avg 8:15 Pace on the TM in Atlanta. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 11.00 | 1.00 | 0.00 | 12.00 |
| 12 miles on the TM again this morning. Slow marathon pace just below 8:00 then the last mile at 7:10. |
| Saucony Mirage II Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 9.00 | 1.00 | 1.00 | 16.00 |
| Not sure if I'm just a little board, unmotivated or tired but I really have been dragging when it comes to excitment about my runs lately. I was really not wanting to do this run today.
Anyway...I would call this 5 easy miles, 5 slow marathon miles, 5 marathon goal miles and one slow tempo mile.
| 1/21/2014 |
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:26:00 |
155 |
82% |
|
| 2 |
8:27:00 |
142 |
74% |
|
| 3 |
7:59:00 |
141 |
73% |
|
| 4 |
8:30:00 |
145 |
76% |
|
| 5 |
7:50:00 |
143 |
74% |
8:14:24 |
| 6 |
7:48:00 |
144 |
75% |
145 |
| 7 |
7:59:00 |
146 |
76% |
|
| 8 |
7:56:00 |
146 |
76% |
|
| 9 |
7:43:00 |
143 |
74% |
|
| 10 |
7:54:00 |
147 |
77% |
7:52:00 |
| 11 |
8:00:00 |
149 |
78% |
145 |
| 12 |
7:56:00 |
151 |
80% |
|
| 13 |
7:41:00 |
150 |
79% |
|
| 14 |
7:22:00 |
150 |
79% |
|
| 15 |
7:06:00 |
154 |
82% |
7:37:00 |
| 16 |
6:57:00 |
160 |
85% |
151 |
| 0.75 |
Slow-Cool Down |
|
|
|
| Total |
125:34:00 |
148 |
77% |
|
| Pace |
7:50:53 |
|
|
WT |
| Temp |
48 |
Humidity |
34 |
|
| Dew Point |
23 |
Wind |
15 |
|
Casting all your anxieties on him, because he cares for you.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Not much to say just a slow run.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:37:00 |
133 |
68% |
|
| 2 |
8:48:00 |
138 |
71% |
|
| 3 |
8:17:00 |
137 |
70% |
|
| 4 |
8:56:00 |
142 |
74% |
|
| 5 |
8:15:00 |
136 |
70% |
|
| 6 |
8:26:00 |
138 |
71% |
|
| 7 |
8:28:00 |
140 |
72% |
|
| 8 |
8:45:00 |
141 |
73% |
|
| 9 |
8:13:00 |
138 |
71% |
|
| 10 |
8:17:00 |
144 |
75% |
|
| |
|
|
|
|
| Total |
85:02:00 |
139 |
71% |
|
| Pace |
8:30:12 |
|
|
WT |
| Temp |
28 |
Humidity |
61 |
|
| Dew Point |
25 |
Wind |
5 |
153 |
I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”
|
| Saucony Cortana (Red) Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.30 | 9.00 | 3.00 | 0.00 | 12.30 |
| I didn't feel very good yesterday after my run. I think I was dehydrated. When I finished my run I was at 153 and at anything below 155 I think I start feeling it. It was so cold I didn't drink hardly any water yesterday. When I went to bed I though today would have to be a slow, low mileage day but when I woke up I felt much better. Not great, but better. After the first couple of miles and feeling pretty good I decided to up the goal pace and distance a little.
This was a deceint run but I am really wanting a 7:20-30 pace to seem easier for a run this distance. I guess I'm expecting too much.
| Mile |
Time |
HR |
HR % |
3 Mile Avg |
| 1 |
7:55:00 |
142 |
74% |
|
| 2 |
7:47:00 |
150 |
79% |
|
| 3 |
7:25:00 |
151 |
80% |
7:42:20 |
| 4 |
7:35:00 |
159 |
85% |
|
| 5 |
7:13:00 |
157 |
84% |
|
| 6 |
7:22:00 |
157 |
84% |
7:23:20 |
| 7 |
7:24:00 |
159 |
85% |
|
| 8 |
7:35:00 |
160 |
85% |
|
| 9 |
7:32:00 |
162 |
86% |
7:30:20 |
| 10 |
7:08:00 |
160 |
85% |
|
| 11 |
7:11:00 |
160 |
85% |
|
| 12 |
6:55:00 |
166 |
88% |
7:04:40 |
| |
|
|
|
|
| 0.30 |
Slow-Cool Down |
|
Elev Gain |
1033 |
| Total |
89:02:00 |
157 |
83% |
|
| Pace |
7:25:10 |
|
|
WT |
| Temp |
48 |
Humidity |
71 |
|
| Dew Point |
39 |
Wind |
15 |
155 |
There may not be any running tomorrow as a snow/ice strom is supposed to blow in.
“Come now, let us reason together, says the Lord: though your sins are like scarlet, they shall be as white as snow; though they are red like crimson, they shall become like wool.
|
| Saucony Cortana (Red) Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.33 | 15.00 | 5.00 | 0.00 | 20.33 |
| Another long run today. I wasn't able to run Friday or Saturday so my week total fell to 50. I really wanted to be at 60.
This run was very similar to my long run two weeks ago. When I started I couldn't remember exactly what I had done but now realize I didn't start out quite so slow. Last time I started the first 5 miles with an 8:00 pace. On this run I started with a 8:15 pace. My pace was 1 second slower this time than before. That was okay but I really had to push on the last 5 miles to bring the average pace down to 7:43.
It seems like I have a long way to go, I feel I should be running this run with an average pace of 7:30.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:28:00 |
156 |
0.83 |
|
| 2 |
8:24:00 |
139 |
72% |
|
| 3 |
8:10:00 |
142 |
74% |
|
| 4 |
8:12:00 |
144 |
75% |
|
| 5 |
8:02:00 |
144 |
75% |
8:15:12 |
| 6 |
8:05:00 |
139 |
72% |
145 |
| 7 |
7:50:00 |
142 |
74% |
|
| 8 |
7:56:00 |
145 |
76% |
|
| 9 |
7:49:00 |
148 |
78% |
|
| 10 |
7:33:00 |
148 |
78% |
7:50:36 |
| 11 |
7:36:00 |
150 |
79% |
144 |
| 12 |
7:40:00 |
150 |
79% |
|
| 13 |
7:31:00 |
152 |
80% |
|
| 14 |
7:31:00 |
156 |
83% |
|
| 15 |
7:24:00 |
160 |
85% |
7:32:24 |
| 16 |
7:28:00 |
160 |
85% |
154 |
| 17 |
7:18:00 |
162 |
86% |
|
| 18 |
7:08:00 |
163 |
87% |
|
| 19 |
7:08:00 |
164 |
87% |
|
| 20 |
7:10:00 |
167 |
89% |
7:14:24 |
| 0.33 |
Slow-Cool Down |
|
163 |
| Total |
154:23:00 |
152 |
80% |
|
| Pace |
7:43:09 |
|
|
WT |
| Temp |
37 |
Humidity |
75 |
158 |
| Dew Point |
30 |
Wind |
|
156 |
But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.
|
| Saucony Cortana (Red) Miles: 20.33 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| I ran this run based on JG's suggestion...to stay in the Hansons Marathon method - Easy Run. :-) Wait...JG hadn't posted the suggestion until after this run. I guess I'm phychic!
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:48:00 |
139 |
72% |
|
| 2 |
8:33:00 |
135 |
69% |
|
| 3 |
8:17:00 |
134 |
68% |
|
| 4 |
8:46:00 |
138 |
71% |
|
| 5 |
8:13:00 |
133 |
68% |
|
| 6 |
8:28:00 |
133 |
68% |
|
| 7 |
8:30:00 |
133 |
68% |
|
| 8 |
8:30:00 |
139 |
72% |
|
| 9 |
8:10:00 |
135 |
69% |
|
| 10 |
8:23:00 |
138 |
71% |
|
| |
|
|
|
|
| Total |
84:38:00 |
136 |
69% |
|
| Pace |
8:27:48 |
|
|
WT |
| Temp |
46 |
Humidity |
49 |
157 |
| Dew Point |
30 |
Wind |
15 |
|
1 John 3:20
For whenever our heart condemns us, God is greater than our heart, and he knows everything.
|
| Saucony Cortana (Red) Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Easy miles @ 9:00 Pace at the gym.
Be still before the Lord and wait patiently for him; fret not yourself over the one who prospers in his way, over the man who carries out evil devices! Refrain from anger, and forsake wrath! Fret not yourself; it tends only to evil. For the evildoers shall be cut off, but those who wait for the Lord shall inherit the land.
|
| Saucony Mirage II Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ahhhh .... sick again with a stomach bug. spent last night vomiting! So much for a good week of running.
Proverbs 17:22
A joyful heart is a good medicine, but a crushed spirit dries up the bones.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| Well, hopefully I'm well now. I still felt bad yesterday but when I woke up this morning I was much better. I slept in so I couldn't run in the morning. I went to the gym at lunch, which I have never done before, and ran 6 miles at mostly a fairly slow pace. My legs are sure rested.
6 Miles on TM with 2 at MP.
Behold, I will bring to it health and healing, and I will heal them and reveal to them abundance of prosperity and security.
|
| Saucony Mirage II Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Slow recovery run, small loop. 8:45 @ 136 HR.
Still feeling a little tired. Weight down to 152.
|
| Saucony Mirage II Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 Mile run. First 7 were straight north into the 20-25 mph wind. Then turned around and ran back. It was cold too! Last 7 were 2 minutes faster than the first although I wasn't trying to run fast. 8:25 AP.
I've still not been feeling very good. Hopefully this crud will go away soon.
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.
|
| Saucony Cortana (Red) Miles: 14.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Cold and drizzly morning so I went to the gym for 7 easy miles on the TM and a little upper body workout. I'm still not feeling very good.
Come to me, all who labor and are heavy laden, and I will give you rest.
|
| Saucony Mirage II Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| It was raining this morning so I didn't go out to run. Went to the gym at lunch for the second time and ran 8 miles with the first 4 Avg 8:30 and the Last 4 Avg 7:40. The last two were 7:30 (the fastest the TM's will run).
As soon as I stepped off the TM the owner of the gym can over and told me not to run on the TM's more than 40 minutes in case some other customers want to use them. There are four TM's and no one was using them except me. I really need to find another gym!
Finally starting to feel better. :-)
Off to Canada tomorrow on a business trip for three days. Not looking forward to this trip.
For he will command his angels concerning you to guard you in all your ways.
|
| Saucony Mirage II Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 4.00 | 1.00 | 10.25 |
| Got up early and ran 5 before leaving to the airport.
7:23, 7:21, 7:03, 6:51, 6:33 - Avg = 7:03
Finally I am feeling like I can run again!
It's -20 degrees in Edmonton, Canada...wayyyyy too cold for a Texas boy!
PM
Made it to my hotel and had an hour and a half to waste so I went to the gym and ran 5 on the TM @ 9:00 Pace.
|
| Saucony Mirage II Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Still in Canada. Went to a "real" gym across from the hotel. They probably had 20 treadmills. All were being used when I got there so I had to wait a few minutes. I ran 10 miles at varying paces but averaged 8:35 for the entire run.
Traveling home Friday so no run then.
|
| Saucony Mirage II Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| @ 138 HR
|
| Saucony Cortana (Red) Miles: 6.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 15.00 | 5.00 | 0.00 | 20.50 |
| Another Long Run that went well! This is the same run I did twice in January. Results then were (7:41 Pace @ 149 HR and 7:43 Pace @ 152 HR). I feel I have made good progress in these long runs.
I think I'm getting close to being able to run a 3:16 marathon but still a long way off from a 3:10.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:05:00 |
165 |
88% |
|
| 2 |
8:01:00 |
143 |
74% |
|
| 3 |
7:55:00 |
142 |
74% |
|
| 4 |
8:05:00 |
145 |
76% |
|
| 5 |
8:04:00 |
144 |
75% |
8:02:00 |
| 6 |
7:39:00 |
143 |
74% |
148 |
| 7 |
7:35:00 |
145 |
76% |
|
| 8 |
7:38:00 |
146 |
76% |
|
| 9 |
7:42:00 |
149 |
78% |
|
| 10 |
7:31:00 |
149 |
78% |
7:37:00 |
| 11 |
7:24:00 |
150 |
79% |
146 |
| 12 |
7:44:00 |
154 |
82% |
|
| 13 |
7:24:00 |
154 |
82% |
|
| 14 |
7:22:00 |
155 |
82% |
|
| 15 |
7:28:00 |
155 |
82% |
7:28:24 |
| 16 |
7:13:00 |
157 |
84% |
154 |
| 17 |
7:17:00 |
160 |
85% |
|
| 18 |
7:10:00 |
159 |
85% |
|
| 19 |
7:05:00 |
162 |
86% |
|
| 20 |
7:02:00 |
165 |
88% |
7:09:24 |
| 0.55 |
Slow-Cool Down |
|
161 |
| Total |
151:24:00 |
152 |
80% |
|
| Pace |
7:34:12 |
|
|
WT |
| Temp |
45 |
Humidity |
87 |
|
| Dew Point |
41 |
Wind |
9 |
155 |
Prepare your work outside; get everything ready for yourself in the field, and after that build your house.
|
| Saucony Cortana (Red) Miles: 20.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Easy recovery at the gym and some upper body weights.
Luke 21:34
“Be careful, or your hearts will be weighed down with carousing, drunkenness and the anxieties of life, and that day will close on you suddenly like a trap.
|
| Saucony Mirage II Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| To the doctor today...bronchitis...probably no run today...Z-pack!
Proverbs 17:22
A joyful heart is good medicine, But a broken spirit dries up the bones.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.20 | 0.00 | 0.00 | 5.20 |
| Still fighting this crud! I felt horrible last night and skipped running this morning. Felt better by lunch so I went home and ran 5.2 (Tom K's Ringling Bridge distance).
| Mile |
Time |
HR |
HR % |
|
| 0.1 |
0:42:00 |
|
|
|
| 1 |
7:35:00 |
|
|
|
| 2 |
7:23:00 |
|
|
|
| 3 |
7:36:00 |
|
|
|
| 4 |
7:28:00 |
|
|
|
| 5 |
7:15:00 |
|
|
|
| 0.1 |
0:49:00 |
|
|
|
| Total |
38:48:00 |
0 |
0% |
|
| Pace |
7:27:42 |
|
|
WT |
| Temp |
45 |
Humidity |
|
|
| Dew Point |
|
Wind |
|
|
|
Out and back at lunch. Still feeling bad with Bronchitis. On a Z-Pac antibiotic.
1 Corinthians 12:26
If one member suffers, all suffer together; if one member is honored, all rejoice together.
|
|
| Saucony Mirage II Miles: 5.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| i still feel really bad....but im in florida. that should make me feel better. ðŸ˜
|
| Saucony Mirage II Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 9 miles...probably shouldn't have.
8:15 AP
|
| Saucony Mirage II Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 7.00 | 0.00 | 0.00 | 16.25 |
| Hopefully I am back from the dead finally! I'm still not 100%. My weight is down to 152. I was a little tired on this run but I got it done.
I am tired of being sick. I went to the doctor last friday and got a z-pac. I'm hoping it knocks out whatever I have.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:22:00 |
148 |
78% |
|
| 2 |
8:22:00 |
134 |
68% |
|
| 3 |
8:22:00 |
136 |
70% |
|
| 4 |
8:20:00 |
137 |
70% |
8:21:30 |
| 5 |
8:18:00 |
136 |
70% |
139 |
| 6 |
8:05:00 |
134 |
68% |
|
| 7 |
8:16:00 |
135 |
69% |
|
| 8 |
8:11:00 |
140 |
72% |
8:12:30 |
| 9 |
8:00:00 |
141 |
73% |
136 |
| 10 |
7:55:00 |
144 |
75% |
|
| 11 |
7:55:00 |
146 |
76% |
|
| 12 |
7:55:00 |
150 |
79% |
7:56:15 |
| 13 |
7:41:00 |
151 |
80% |
145 |
| 14 |
7:30:00 |
154 |
82% |
|
| 15 |
7:26:00 |
155 |
82% |
|
| 16 |
7:16:00 |
162 |
86% |
7:28:15 |
| 0.75 |
Slow-Cool Down |
|
|
156 |
| Total |
127:54:00 |
144 |
75% |
|
| Pace |
7:59:37 |
|
|
WT |
| Temp |
60 |
Humidity |
88 |
|
| Dew Point |
57 |
Wind |
|
152 |
And you shall know that I am the Lord, when I open your graves, and raise you from your graves, O my people.
|
| Saucony Mirage II Miles: 16.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy/Recovery run today. My legs were pretty heavy after my 16 miler yesterday. It's amazing how quickly my fitness goes away. Just a few days of reduced effort running and I can really feel it. (I think it's an age thing :-(
These 9:00 miles are brutal on my legs. They feel like lead weights by the time I run 5-6 miles. I really hate running like this but it does keep my HR really low.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
9:00:00 |
138 |
71% |
|
| 2 |
8:58:00 |
129 |
65% |
|
| 3 |
8:17:00 |
128 |
64% |
|
| 4 |
9:00:00 |
132 |
67% |
|
| 5 |
8:58:00 |
132 |
67% |
|
| 6 |
9:15:00 |
132 |
67% |
|
| 7 |
8:59:00 |
131 |
66% |
|
| 8 |
8:51:00 |
131 |
66% |
|
| 9 |
8:54:00 |
136 |
70% |
|
| |
|
|
|
|
| Total |
80:12:00 |
132 |
67% |
|
| Pace |
8:54:40 |
|
|
|
| |
|
|
|
WT |
| Temp |
64 |
Humidity |
94 |
|
| Dew Point |
63 |
Wind |
5 |
152 |
For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate.
|
| Saucony Cortana (Red) Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 2.00 | 0.00 | 0.00 | 10.25 |
| Much better today! Finally I felt like I could breath. I still have a rattling in my chest but I didn't bother me too much.
Today's schedule called for 10 easy miles, 6 in the morning and 4 in the evening. I can't run this evening (roping practice) so I had to do all 10 this morning.
I felt very comfortable running this pace. I figure my recovery HR at 137 so this run was just slightly above that. It's funny that not too long ago my HR would have run 10-12 beats per minute faster for the same run.
I hope I'm back...I think I'm back!
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:20:00 |
131 |
66% |
|
| 2 |
8:38:00 |
135 |
69% |
|
| 3 |
8:06:00 |
136 |
70% |
|
| 4 |
8:37:00 |
145 |
76% |
|
| 5 |
8:01:00 |
140 |
72% |
|
| 6 |
8:04:00 |
142 |
74% |
|
| 7 |
8:13:00 |
142 |
74% |
|
| 8 |
8:22:00 |
143 |
74% |
|
| 9 |
7:51:00 |
142 |
74% |
|
| 10 |
7:53:00 |
145 |
76% |
|
| .25 Mile Slow-Cool Down |
|
|
| Total |
82:05:00 |
140 |
72% |
|
| Pace |
8:12:30 |
|
|
WT |
| Temp |
61 |
Humidity |
47 |
|
| Dew Point |
41 |
Wind |
|
154 |
And he did not permit him but said to him, “Go home to your friends and tell them how much the Lord has done for you, and how he has had mercy on you.”
(He has truely done a lot for me!)
|
| Saucony Cortana (Red) Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 8:36 Pace.
|
| Saucony Cortana (Red) Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - I'm still sick...trying to get back to the doctor today.
PM - Chest xray...doesn't look good, will get the results tomorrow. :-)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| So I don't have pheumonia, just bad bronchitis. The doctor put me on a second dose of a stronger antibiotic and I'm already feeling much better. I think I'll be running again tomorrow...I'm beginning to breath again.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Probably shouldn't have run this hard...it seemed hard, but after I got started I just wanted to finish. Felt pretty tired, heavy legs, labored breathing.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:46:00 |
|
|
|
| 2 |
7:36:00 |
|
|
|
| 3 |
7:38:00 |
|
|
|
| 4 |
7:34:00 |
|
|
|
| 5 |
7:10:00 |
|
|
|
| Total |
37:44:00 |
0 |
0% |
|
| Pace |
7:32:48 |
|
|
WT |
| Temp |
|
Humidity |
|
|
| Dew Point |
|
Wind |
|
|
In this you rejoice, though now for a little while, if necessary, you have been grieved by various trials, so that the tested genuineness of your faith—more precious than gold that perishes though it is tested by fire—may be found to result in praise and glory and honor at the revelation of Jesus Christ.
|
| Saucony Mirage II Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 1.00 | 0.00 | 7.00 |
| I've been on the stronger antibiotic for four days now and am feeling much better. Hopefully I'll be back 100% in a few days. I can't afford to miss much more running.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:18:00 |
139 |
72% |
|
| 2 |
8:16:00 |
140 |
72% |
|
| 3 |
7:48:00 |
139 |
72% |
|
| 4 |
8:02:00 |
147 |
77% |
|
| 5 |
8:01:00 |
147 |
77% |
|
| 6 |
7:30:00 |
148 |
78% |
|
| 7 |
7:08:00 |
156 |
83% |
|
| .25 Mile Slow-Cool Down |
|
|
| Total |
55:03:00 |
145 |
76% |
|
| Pace |
7:51:51 |
|
|
WT |
| Temp |
55 |
Humidity |
58 |
155 |
| Dew Point |
41 |
Wind |
6 |
|
I have been crucified with Christ. It is no longer I who live, but Christ who lives in me. And the life I now live in the flesh I live by faith in the Son of God, who loved me and gave himself for me.
|
| Saucony Cortana (Red) Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 Miles @ 8:34 Pace.
At trade show the last two days...still not feeling great.
|
| Saucony Cortana (Red) Miles: 9.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 5.00 | 0.00 | 0.00 | 13.00 |
| It was windy and cold today so I went to the gym.
12 Miles Total.
I'm feeling somwhat better.
While the earth remains, seedtime and harvest, cold and heat, summer and winter, day and night, shall not cease.”
|
| Saucony Mirage II Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 4.00 | 3.00 | 0.00 | 7.25 |
| Ho Hum...
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
7:59:00 |
No HR Monitor |
|
| 2 |
7:47:00 |
|
| 3 |
7:46:00 |
|
| 4 |
7:45:00 |
|
| 5 |
7:31:00 |
|
| 6 |
7:17:00 |
|
| 7 |
6:56:00 |
|
| .25 Mile Slow-Cool Down |
|
|
| Total |
53:01:00 |
0 |
0% |
|
| Pace |
7:34:26 |
|
|
WT |
| Temp |
28 |
Humidity |
80 |
|
| Dew Point |
23 |
Wind |
|
154 |
"He gives strength to the weary and increases the power of the weak." Isaiah 40:29.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.32 | 15.00 | 0.00 | 0.00 | 15.32 |
| I thought I felt really good before and during this run but at mile 14 I felt like I ran out of energy. My legs got tight and heavy and I slowed way down instead of speeding up. Oh well, overall it wasn't too bad.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:09:00 |
155 |
82% |
|
| 2 |
7:59:00 |
142 |
74% |
|
| 3 |
7:51:00 |
144 |
75% |
|
| 4 |
7:54:00 |
146 |
76% |
|
| 5 |
7:44:00 |
146 |
76% |
7:58:15 |
| 6 |
7:29:00 |
145 |
76% |
147 |
| 7 |
7:26:00 |
150 |
79% |
|
| 8 |
7:32:00 |
152 |
80% |
|
| 9 |
7:33:00 |
155 |
82% |
|
| 10 |
7:37:00 |
155 |
82% |
7:31:24 |
| 11 |
7:27:00 |
156 |
83% |
151 |
| 12 |
7:15:00 |
158 |
84% |
|
| 13 |
7:27:00 |
160 |
85% |
|
| 14 |
7:30:00 |
158 |
84% |
|
| 15 |
7:36:00 |
166 |
88% |
7:27:00 |
| 0.32 |
Slow-Cool Down |
|
160 |
| Total |
114:29:00 |
153 |
80% |
|
| Pace |
7:37:56 |
|
|
WT |
| Temp |
41 |
Humidity |
81 |
156 |
| Dew Point |
28 |
Wind |
13 |
154 |
| Target: Run 15. Out to smallville then to birdsong road. Out and back to make 15. |
And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
|
| Saucony Cortana (Red) Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 slow miles.
|
| Saucony Mirage II Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles @ 8:00 Pace.
|
| Saucony Cortana (Red) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| It was cold and windy today so I went to the Gym.
12 Miles Total with 4 at MGP.
They put a sign up for me in the Gym.
Let every person be subject to the governing authorities. For there is no authority except from God, and those that exist have been instituted by God.
I really need to find another gym.
|
| Saucony Mirage II Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Well the "Thunder Sleet" didn't materalize so we didn't get any ice on the roads.
I decided last night to go the the gym again. I ran 8 miles at a 9:00 pace. I changed machines but still broke the 60 minute rule. :-(
Jeremiah 10:13
When He utters His voice, there is a tumult of waters in the heavens, And He causes the clouds to ascend from the end of the earth; He makes lightning for the rain, And brings out the wind from His storehouses.
|
| Saucony Mirage II Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.35 | 5.00 | 2.00 | 0.00 | 15.35 |
| I tried something different this morning. I decided to run 1 mile @ 8:15 then 1 mile @ 7:15 and continue this for my entire 15 mile run. I was very pleased with the results. It seems I do much better when I vary my pace and not just run a steady state. Even my overall HR was much better than on previous 15 mile runs. 7:40 @ 150 HR seems pretty good, this is much faster than my best marathon pace and HR at 15 miles. Hopefully good things are to come!
I am curious what you guys think about this workout...not necessarly the results but more the pholosophy. Is this something that's ever done in "real" training? I'm just kinda making my training up as I go along right now. I've wanted to jump into a specific program but just can't seem to do it.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:14:00 |
129 |
65% |
|
| 2 |
7:12:00 |
149 |
78% |
|
| 3 |
8:12:00 |
145 |
76% |
|
| 4 |
7:15:00 |
153 |
81% |
|
| 5 |
8:14:00 |
144 |
75% |
|
| 6 |
7:14:00 |
152 |
80% |
|
| 7 |
8:13:00 |
143 |
74% |
|
| 8 |
7:09:00 |
154 |
82% |
|
| 9 |
8:14:00 |
148 |
78% |
|
| 10 |
7:07:00 |
158 |
84% |
|
| 11 |
8:12:00 |
151 |
80% |
|
| 12 |
6:54:00 |
161 |
86% |
|
| 13 |
8:12:00 |
150 |
79% |
|
| 14 |
6:32:00 |
163 |
87% |
|
| 15 |
8:08:00 |
155 |
82% |
|
| 0.35 |
Slow-Cool Down |
|
|
| Total |
115:02:00 |
150 |
79% |
|
| Pace |
7:40:08 |
|
|
WT |
| Temp |
39 |
Humidity |
80 |
|
| Dew Point |
30 |
Wind |
|
152 |
Romans 8:28
28 And we know that in all things God works for the good of those who love him, who have been called according to his purpose.
|
| Saucony Cortana (Red) Miles: 15.35 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| DL was right. I felt fine today after my run yesterday. I wasn't planning to run today but I woke up at 6:15 and couldn't go back to sleep, so at 6:45 I went out and ran 4.2 miles at a very easy pace of 9:00.
I have planned a 20 miler tomorrow but may have to push it to Saturday as I'm going roping this evening an may not get home till late.
Any suggestion as to how I should run my 20 miler?
Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.
|
| Saucony Cortana (Red) Miles: 4.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 0.00 | 4.25 |
| Didn't get home until 2:30 am so I didn't run my 20 miler today. 4.25 Miles @ 8:15 Pace - HR 135.
Anybody want to run 20 with me tomorrow? :-)
Ecclesiastes 4:9-10
Two are better than one,
because they have a good return for their labor:
If either of them falls down,
one can help the other up.
But pity anyone who falls
and has no one to help them up.
|
| Saucony Cortana (Red) Miles: 4.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 15.00 | 0.00 | 0.00 | 20.25 |
| 20.25 miles Total.
I would call this a "run fail"... I wasn't feeling it at all today. When I went out to run it started raining. Although it was not that cold, my hands and feet imediatly got cold. I believe I was also very dehydrated as my start weight was only 152 when I started. When I finished running I was at 149. This weight is not good for me. (I have some problems that cause me to urinate a lot at night some times and the result is what happened today.) I also had goosebumps all over when I finished. I've heard this is a sign of dehydration. On top of all of this I got rubbed raw in places you can't imagine. I even rubbed raw through the typical bandaid locations and bled through to my shirt. Ouch!!!
Day like this makes me want to quit running...
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:06:00 |
134 |
68% |
|
| 2 |
7:56:00 |
142 |
74% |
|
| 3 |
8:02:00 |
146 |
76% |
|
| 4 |
7:46:00 |
143 |
74% |
|
| 5 |
7:46:00 |
144 |
75% |
7:55:12 |
| 6 |
7:40:00 |
144 |
75% |
142 |
| 7 |
7:56:00 |
151 |
80% |
|
| 8 |
7:55:00 |
152 |
80% |
|
| 9 |
7:42:00 |
153 |
81% |
|
| 10 |
7:33:00 |
152 |
80% |
7:45:12 |
| 11 |
7:27:00 |
149 |
78% |
150 |
| 12 |
7:31:00 |
154 |
82% |
|
| 13 |
7:43:00 |
158 |
84% |
|
| 14 |
7:37:00 |
159 |
85% |
|
| 15 |
7:37:00 |
164 |
87% |
7:35:00 |
| 16 |
8:39:00 |
156 |
83% |
157 |
| 17 |
8:43:00 |
150 |
79% |
|
| 18 |
8:35:00 |
144 |
75% |
|
| 19 |
9:08:00 |
143 |
74% |
|
| 20 |
8:26:00 |
149 |
78% |
8:42:12 |
| 0.25 |
Slow-Cool Down |
|
148 |
| Total |
159:48:00 |
149 |
78% |
|
| Pace |
7:59:24 |
|
|
WT |
| Temp |
52 |
Humidity |
84 |
152 |
| Dew Point |
48 |
Wind |
|
149 |
Proverbs 14:30
A tranquil heart gives life to the flesh, but envy makes the bones rot.
|
| Saucony Cortana (Red) Miles: 20.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.25 | 8.00 | 3.00 | 0.00 | 13.25 |
| This was a little redemption from Saturday's Run Fail! I didn't have a specific plan when I went out. It was going to be 7, 10 12 or 13 miles depending on how I felt. As you can see I ran the 13 as I was feeling pretty good. I got my weight back up a little (although I need it at about 156-157 to begin a run. I also ran some fartleks throughout the run to loosen up my legs a little. (Steady State slow runs seem to really tighten up my legs and make them feel very heavy.)
I ran 73 miles last week. I believe that is the most miles I have ever run in one week, (Only by a couple of miles.) but overall I think I'm feeling pretty good. I would like to maintain this higher milage for a couple more weeks an then start tapering the milage down but bring up the speed a little for the last 3-4 weeks coming into Boston.
I would really like to run a 7:30 pace at Boston. I hope I'm setting myself up to do that! :-)
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:15:00 |
131 |
66% |
|
| 2 |
8:08:00 |
140 |
72% |
|
| 3 |
7:42:00 |
140 |
72% |
8:01:40 |
| 4 |
7:56:00 |
149 |
78% |
137 |
| 5 |
7:32:00 |
143 |
74% |
|
| 6 |
7:36:00 |
145 |
76% |
7:41:20 |
| 7 |
7:29:00 |
146 |
76% |
146 |
| 8 |
7:39:00 |
150 |
79% |
|
| 9 |
7:38:00 |
152 |
80% |
7:35:20 |
| 10 |
7:18:00 |
153 |
81% |
149 |
| 11 |
7:14:00 |
153 |
81% |
|
| 12 |
7:05:00 |
155 |
82% |
7:12:20 |
| 13 |
6:47:00 |
162 |
86% |
154 |
| 0.75 |
Slow-Cool Down |
|
|
|
| Total |
98:19:00 |
148 |
77% |
|
| Pace |
7:33:46 |
|
|
WT |
| Temp |
50 |
Humidity |
81 |
|
| Dew Point |
45 |
Wind |
|
153 |
Prepare your work outside; get everything ready for yourself in the field, and after that build your house.
|
| Saucony Cortana (Red) Miles: 13.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Gym day. Probably should have saved it for tomorrow as the wind is supposed to be 45 MPH.
10 easy miles @ 9:15 Pace.
The wind blows where it wishes, and you hear its sound, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
|
| Saucony Mirage II Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 12.00 | 0.00 | 0.00 | 15.25 |
| Woo Hoo...my last three mile of this 15 mile run were under 7:00 pace!
I'm pretty happy with this run. The wind was not my friend today as it was 25 mph. I wasn't expecting this run to be very good but for some reason it was. Most of the run was with the wind at about 90 degrees to me except for maybe 2-3 miles directly into it and a couple of mile with it.
Also a big factor is my weight was up where it needs to be at the beginning and only droped to 154 afterwards so I wasn't dehydrated as I've been on some of my previous runs. My HR was good on this run too being at 150 which is about 80%.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:07:00 |
165 |
88% |
|
| 2 |
8:05:00 |
142 |
74% |
|
| 3 |
7:33:00 |
143 |
74% |
|
| 4 |
8:05:00 |
146 |
76% |
|
| 5 |
7:45:00 |
147 |
77% |
7:57:30 |
| 6 |
7:21:00 |
141 |
73% |
149 |
| 7 |
7:25:00 |
145 |
76% |
|
| 8 |
7:35:00 |
144 |
75% |
|
| 9 |
7:19:00 |
151 |
80% |
|
| 10 |
7:38:00 |
155 |
82% |
7:27:36 |
| 11 |
7:30:00 |
154 |
82% |
147 |
| 12 |
7:11:00 |
157 |
84% |
|
| 13 |
6:52:00 |
157 |
84% |
|
| 14 |
6:40:00 |
161 |
86% |
|
| 15 |
6:36:00 |
167 |
89% |
6:57:48 |
| 0.25 |
Slow-Cool Down |
|
159 |
| Total |
111:42:00 |
152 |
80% |
|
| Pace |
7:26:48 |
|
|
WT |
| Temp |
50 |
Humidity |
50 |
|
| Dew Point |
32 |
Wind |
25 |
154 |
He said to them, “Because of your little faith. For truly, I say to you, if you have faith like a grain of mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move, and nothing will be impossible for you.”
|
| Saucony Cortana (Red) Miles: 15.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 4 more miles in the evening @ 9:00 pace.
I was planning to run 9 this morning but we went to the Spurs basketball game and didn't get home until 1:00 am so I slept in a little and ran short. Sarah (my wife) started feeling bad at the game and by the time we got home was very sick at her stomach. She spent the night throwing up. I sure hope I don't get whatever she has.
Anyway... 5 Miles @ 9:00 Pace.
Maybe 4 more this evening.
Bless the Lord, O my soul, and forget not all his benefits, who forgives all your iniquity, who heals all your diseases,
|
| Saucony Cortana (Red) Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.35 | 0.00 | 0.00 | 0.00 | 15.35 |
| Got my Boston number: 12845 (I'm the only Tatum running Boston!) :-)
I decided to run my 15 miler a little different this time and run a steady state @ 8:15 for every mile regardless of the hills. This was a good test to see where I'm at arobically. I set my watch for lap pace and checked it every so often and adjusted accordingly. My max HR was 147.
Not sure what this run tells me other than 15 miles is 15 miles no matter how you run it. :-) It gets boring near the end.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:15:00 |
130 |
65% |
|
| 2 |
8:12:00 |
136 |
70% |
|
| 3 |
8:13:00 |
140 |
72% |
|
| 4 |
8:16:00 |
137 |
70% |
|
| 5 |
8:13:00 |
135 |
69% |
8:14:00 |
| 6 |
8:13:00 |
134 |
68% |
136 |
| 7 |
8:15:00 |
135 |
69% |
|
| 8 |
8:14:00 |
137 |
70% |
|
| 9 |
8:14:00 |
139 |
72% |
|
| 10 |
8:14:00 |
141 |
73% |
8:14:00 |
| 11 |
8:15:00 |
142 |
74% |
137 |
| 12 |
8:15:00 |
141 |
73% |
|
| 13 |
8:14:00 |
139 |
72% |
|
| 14 |
8:13:00 |
138 |
71% |
|
| 15 |
8:14:00 |
142 |
74% |
8:14:12 |
| 0.35 |
Slow-Cool Down |
|
140 |
| Total |
123:30:00 |
138 |
71% |
|
| Pace |
8:14:00 |
|
|
WT |
| Temp |
48 |
Humidity |
81 |
|
| Dew Point |
43 |
Wind |
8 |
154 |
Jesus said to him, “Again it is written, ‘You shall not put the Lord your God to the test.’”
|
| Saucony Cortana (Red) Miles: 15.35 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.15 | 3.00 | 3.00 | 0.00 | 9.15 |
| Sandwitch run:
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:17:00 |
125 |
62% |
|
| 2 |
7:49:00 |
142 |
74% |
|
| 3 |
7:51:00 |
144 |
75% |
|
| 4 |
6:38:00 |
156 |
83% |
|
| 5 |
6:45:00 |
165 |
88% |
|
| 6 |
6:33:00 |
169 |
90% |
|
| 7 |
8:54:00 |
147 |
77% |
|
| 8 |
8:34:00 |
143 |
74% |
|
| 9 |
8:41:00 |
145 |
76% |
|
| .15 Cool-Down |
|
|
|
| Total |
70:02:00 |
148 |
77% |
|
| Overall Pace |
7:46:53 |
|
|
|
I ran the extra .15 so I could round out my mileage for the week to 72 miles. Second week over 70 miles and good so far.
So whoever knows the right thing to do and fails to do it, for him it is sin.
|
| Saucony Cortana (Red) Miles: 9.15 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 9.00 | 2.00 | 0.00 | 14.25 |
| I had to break this into two runs today. I didn't want to get up early enough to run it all. I went with our church group to serve and minister to the homeless in Austin at an event called Church under the bridge.
It was very windy during both runs. Can you tell where I was running with the wind? :-)
7:23 avg pace on the first 7 mile run (respectable) and 8:06 on the second 7 mile run (faster than I really planned).
| 9/16/2014 (Double) |
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
7:48:00 |
136 |
70% |
|
| 2 |
7:50:00 |
143 |
74% |
|
| 3 |
7:12:00 |
145 |
76% |
|
| 4 |
7:34:00 |
155 |
82% |
|
| 5 |
7:26:00 |
156 |
83% |
|
| 6 |
7:01:00 |
153 |
81% |
|
| 7 |
6:51:00 |
160 |
85% |
|
| |
|
|
|
|
| Total |
51:42:00 |
150 |
79% |
|
| Pace |
7:23:09 |
|
|
WT |
| Temp |
61 |
Humidity |
72 |
|
| Dew Point |
52 |
Wind |
25 |
156 |
| Target: Prpgressive effort…except for mile 6 when the wind was at my back. |
| 9/16/2014 (Double) |
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:33:00 |
147 |
77% |
|
| 2 |
8:19:00 |
140 |
72% |
|
| 3 |
8:20:00 |
139 |
72% |
|
| 4 |
7:35:00 |
139 |
72% |
|
| 5 |
8:05:00 |
143 |
74% |
|
| 6 |
8:04:00 |
144 |
75% |
|
| 7 |
7:51:00 |
146 |
76% |
|
| .25 Mile Cool-Down |
|
|
|
| Total |
56:47:00 |
143 |
74% |
|
| Pace |
8:06:43 |
|
|
WT |
| Temp |
52 |
Humidity |
36 |
|
| Dew Point |
42 |
Wind |
30 |
158 |
| Target: This was supposed to be recovery pace but with the wind it was didn't seem like it. |
And he awoke and rebuked the wind and said to the sea, “Peace! Be still!” And the wind ceased, and there was a great calm. He said to them, “Why are you so afraid? Have you still no faith?” And they were filled with great fear and said to one another, “Who then is this, that even the wind and the sea obey him?”
|
| Saucony Cortana (Red) Miles: 14.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Recovery run at the gym. 9 Miles @ 9:20 pace.
It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep.
|
| Saucony Mirage II Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Today was a perfect morning to run. The weather was 42 degrees, low dew point and a full moon to run by. I wish I could have enjoyed it more but I think I'm getting a little mentally tired again. I find myself dreading the run and while I'm running continuing to think about how tired I am. I know I'm not really tired because as soon as I finish running I feel like I haven't run at all. Oh well...mental tricks, I just need to keep pushing for another couple of weeks and then I think the Boston high will kick in and I'll get excited again.
I left my Garmin at work so I only had my Iron Man watch so no splits or HR on this run.
10 Miles @ 8:03 Pace (1:20:33). I started out pretty slow and picked it up after about half way through the run.
Cast your burden on the Lord, and he will sustain you; he will never permit the righteous to be moved.
|
| Saucony Cortana (Red) Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 7.50 | 0.00 | 0.00 | 15.25 |
| A windy morning here in central Texas. Winds about 25 mph. My Garmin was dead so I had to use my trusty Iron Man watch again. No splits as it's not a GPS but I did run the usual 15 miles I've been running so I know the exact distance. This run was not spectacular...not good..not really even fair. I just ran with no intent. As usual it felt harder than I thought it should but who really know how hard it really was as my mind is playing games with me right now.
15 @ 8:05 Pace (Probably would have been below 8:00 but I had to stop and throw rocks at a couple of dogs that kept chasing me and acting like they were going to bite.)
55 Degrees - 76% Humidity - 49 Degree Dew Point - 154 Starting Weight
Many of them said, “He has a demon, and is insane; why listen to him?”
|
| Saucony Cortana (Red) Miles: 15.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 2.50 | 5.50 | 0.00 | 10.50 |
| My legs felt good this morning and the weather was great so I decided to sandwitch a tempo run between some slower miles. The first mile of the Tempo Run is mostly up hill (about 65') and this was an out and back run so the last mile of the Tempo was mostly down hill. The rest of the run is rolling hills so overall elevation 0.
I stopped to reset my watch before and after the Tempo Run. I think the Tempo part loosened up my legs, they felt better for the last 2.5 than they did for the first 2.5.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:23:00 |
131 |
66% |
|
| 2 |
8:13:00 |
131 |
66% |
|
| 2.5 |
8:01:00 |
134 |
68% |
8:15:00 |
| |
|
|
|
|
| 1 |
6:56:00 |
147 |
77% |
|
| 2 |
6:53:00 |
155 |
82% |
|
| 3 |
6:47:00 |
148 |
78% |
|
| 4 |
6:43:00 |
159 |
85% |
|
| 5 |
6:23:00 |
164 |
87% |
|
| 5.5 |
3:13:00 |
166 |
88% |
6:43:00 |
| |
|
|
|
|
| 1 |
7:43:00 |
143 |
74% |
|
| 2 |
7:43:00 |
150 |
79% |
|
| 2.5 |
3:54:00 |
149 |
78% |
7:43:00 |
| |
|
|
|
|
| Total Miles - 10.5 |
|
|
WT |
| Temp |
43 |
Humidity |
70 |
153 |
| Dew Point |
34 |
Wind |
|
151.5 |
Psalm 121:1-2
I will lift up my eyes to the hills—
From whence comes my help?
My help comes from the Lord,
Who made heaven and earth.
|
| Saucony Mirage II Miles: 10.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 4.00 | 0.00 | 0.00 | 12.25 |
| Easy day... 4 @ 8:30, 4 @ 8:15, 4 @ 8:00. Probably no run tomorrow and a 22 miler on Sunday (or Monday) depending on the weather.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:31:00 |
121 |
59% |
|
| 2 |
8:27:00 |
130 |
65% |
|
| 3 |
8:28:00 |
127 |
63% |
|
| 4 |
8:29:00 |
138 |
71% |
8:28:45 |
| 5 |
8:12:00 |
128 |
64% |
129 |
| 6 |
8:19:00 |
130 |
65% |
|
| 7 |
8:08:00 |
134 |
68% |
|
| 8 |
8:10:00 |
137 |
70% |
8:12:15 |
| 9 |
7:59:00 |
135 |
69% |
132 |
| 10 |
8:02:00 |
136 |
70% |
|
| 11 |
7:50:00 |
141 |
73% |
|
| 12 |
8:05:00 |
140 |
72% |
7:59:00 |
| |
|
|
|
138 |
| 0.25 |
Slow-Cool Down |
|
|
|
| Total |
98:40:00 |
133 |
67% |
|
| Pace |
8:13:20 |
|
|
WT |
| Temp |
48 |
Humidity |
87 |
|
| Dew Point |
52 |
Wind |
|
152 |
The soul of the sluggard craves and gets nothing, while the soul of the diligent is richly supplied.
|
| Saucony Mirage II Miles: 12.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| I took Saturday and Sunday off...Not for any specific reason, I just thought I needed a rest. Today was a gym day so I went 8 miles easy with 2 miles at marathon pace. tomorrow I'm planning a 22 miler (the longest run in this cycle). One more 20 miler next week and I think I'm done with long runs before Boston.
The Lord will fight for you, and you have only to be silent.”
|
| Saucony Mirage II Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.35 | 11.00 | 9.00 | 2.00 | 22.35 |
| WoooHooo....BOSTON...!!!
This was by far my very best 20+ run ever....! I planned my usual 20 mile run targeting it in four sections (5 @ 8:00 pace - HR @ 145, 5 @ 7:45 pace - HR @ 150, 5 @ 7:30 pace - HR @ 155, 5 @ 7:15 pace - HR @ 160, then a final push for 2 miles at what ever the pace and HR would allow). Wow was I supprised. I had to keep speeding up to keep the HR up to were I had planned, the paces felt good even when I was running my 15-20 mile section. I did feel a little stressed on mile 21-22 but my legs still had some spring and weren't feeling heavy. My cardio is what was hurting in on mile 21-22.
This run improved my 20+ fastest by 13 seconds per mile with an equilivant HR.
I know this is probably more information than any of you want to see but I'm posting below all of my 20+ training runs so you can see the progression since 2011 when I first started running.
| |
20-22 Mile Runs |
Pace |
HR |
HR % |
Temp |
| 3/25/2014 |
22 Mile Boston Training Run 3/25/15 |
7:21 |
153 |
80 |
50º |
| 2/9/2014 |
20 Mile Boston Training Run 2/9/14 |
7:34 |
152 |
80 |
45º |
| 10/6/2013 |
20 Mile Training Run 10/6/13 |
7:37 |
151 |
79 |
54º |
| 2/26/2012 |
First 21 at Ft Worth 2012 |
7:39 |
162 |
87 |
45º |
| 1/12/2014 |
20 Mile Boston Training Run 1/12/14 |
7:41 |
149 |
78 |
40º |
| 4/21/2013 |
Last 21 at Army 2013 |
7:42 |
155 |
84 |
60º |
| 1/26/2014 |
20 Mile Boston Training Run 1/26/14 |
7:43 |
152 |
80 |
37º |
| 2/3/2013 |
Last 21 Before Ft Worth 2013 |
7:43 |
152 |
80 |
45º |
| 2/4/2012 |
Last 21 Before Ft Worth 2012 |
7:44 |
157 |
81 |
55º |
| 3/27/2011 |
Best 21 in 2011 |
7:47 |
154 |
84 |
65º |
| 4/21/2013 |
First 21 at Army 2013 |
7:49 |
152 |
80 |
49º |
| 4/29/2012 |
First 21 at OKC 2012 |
7:53 |
159 |
85 |
68º |
| 4/16/2012 |
Last 21 Before OKC 2012 |
7:55 |
150 |
79 |
60º |
| 3/22/2013 |
21 Mile Training Run - 3/22/13 |
7:59 |
151 |
80 |
66º |
| 5/1/2011 |
First 21 at OKC 2011 |
8:00 |
165 |
91 |
45º |
Here is my run for today:
| Mile |
Time |
HR |
HR % |
|
|
| 1 |
8:01:00 |
142 |
74% |
|
|
| 2 |
7:51:00 |
142 |
74% |
|
|
| 3 |
7:50:00 |
144 |
75% |
|
|
| 4 |
7:47:00 |
145 |
76% |
|
Goal |
| 5 |
7:42:00 |
143 |
74% |
7:50:12 |
8:00 |
| 6 |
7:22:00 |
147 |
77% |
143 |
145 |
| 7 |
7:24:00 |
148 |
78% |
|
|
| 8 |
7:25:00 |
147 |
77% |
|
|
| 9 |
7:15:00 |
148 |
78% |
|
|
| 10 |
7:46:00 |
149 |
78% |
7:26:24 |
7:45 |
| 11 |
6:57:00 |
148 |
78% |
148 |
150 |
| 12 |
7:27:00 |
154 |
82% |
|
|
| 13 |
7:30:00 |
154 |
82% |
|
|
| 14 |
7:26:00 |
155 |
82% |
|
|
| 15 |
7:18:00 |
156 |
83% |
7:19:36 |
7:30 |
| 16 |
7:01:00 |
157 |
84% |
153 |
155 |
| 17 |
7:00:00 |
159 |
85% |
|
|
| 18 |
7:00:00 |
160 |
85% |
|
|
| 19 |
6:58:00 |
160 |
85% |
|
|
| 20 |
7:15:00 |
163 |
87% |
7:02:48 |
7:15 |
| 21 |
6:53:00 |
166 |
88% |
160 |
160 |
| 22 |
6:49:00 |
171 |
91% |
6:51:00 |
7:00 |
| 0.35 |
Slow-Cool Down |
|
169 |
165 |
| Total |
161:57:00 |
153 |
80% |
|
|
| Pace |
7:21:41 |
|
|
WT |
|
| Temp |
50 |
Humidity |
71 |
156 |
|
| Dew Point |
39 |
Wind |
9 |
153 |
|
Job 37:5
At God's command amazing things happen,
wonderful things that we can't understand.
|
| Saucony Cortana (Red) Miles: 22.35 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today after my long/hard run yesterday but I thought I should report in. I was pretty sore yesterday evening but supprisingly feel pretty good this morning. I scheduled not to run today and will pick it back up tomorrow. This whole week is an easyier week (except for yesterday). Next week I jump back to 70+ and then begin to taper down to the big race.
I really think I could have run an entire marathon at the paced I ran yesterday. The progressive effort seems to work best for me. If I just add a mile to each segment, making them 6 miles instead of 5 and then kick hard for 4 miles instead of 2 I should come close to a 3:12 marathon...way faster than my actual goal. :-)
2 Chronicles 15:7 “But as for you, be strong and do not give up, for your work will be rewarded.”
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Took it easy today to make sure all my mechanical parts were still in good working order after the long run on Tuesday. Everything seems to be fine but my next two days of running will be light as I'm going to a conference in Austin. I'm not sure exactly where or when I will run but hoping to get in 4-5 miles each day.
Next week will be back to 70+.
10 Easy Miles Today @ around 9:00 Pace.
Not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
|
| Saucony Mirage II Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Bad new I'm sick again! I'm feeling better now but have been running a fever since last Thursday. This is the fifth time I've been sick since Christmas. First I had the flu, then a bad cold with a fever, stomach bug then bronchitis and now a fever with some stomach issues.
I nee to get well. I may go back to the doctor again today (for the third time). I am usually never sick!
Anyone have any suggestions?
How bad is this going to hurt my marathon...assuming I get well long enought to actually run it?
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Hopefully I'm back! I've been out sick for five days running a fever and with stomach issues. I've lost about 6-8 pounds but feel much better today.
Today I decided just to do a short easy run to see how it would go. Everything is good but I did feel a little run down. My HR started to rise on the last mile so I slowed down. Obviously I am dehydrated so I'm sure this is why the HR jump.
Hoping to be back in full swing by next week with one 17 mile run and everything else is down hill.
I'm hoping this bump in the road doesn't effect me too much for Boston. I'm starting to put together my racing plan and now hoping for good weather!
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:39:00 |
123 |
61% |
|
| 2 |
8:40:00 |
137 |
70% |
|
| 3 |
8:07:00 |
140 |
72% |
|
| 4 |
8:27:00 |
140 |
72% |
|
| 5 |
9:05:00 |
142 |
74% |
|
| |
|
|
|
|
| |
|
|
|
|
| Total |
42:58:00 |
136 |
70% |
|
| Pace |
8:35:36 |
|
|
WT |
| Temp |
71 |
Humidity |
78 |
151 |
| Dew Point |
66 |
Wind |
12 |
|
Psalm 73:26
My flesh and my heart may fail, but God is the strength of my heart and my portion forever.
|
| Saucony Hurricane 15 (Orange) Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 7.00 | 0.00 | 0.00 | 7.25 |
| I'm on a streak...I've run two days in a row! Here I come Boston. :-)
I just ran at a little above comfort level on this run, still recovering from the illness. I am still under weight quite a bit at 153 when I started today and 151 when I finished. I need to be 156-158 when I start running. I'm planning to run a little longer tomorrow then a day or so of easy/short runs, then my last long run early next week.
(NO MORE SICKENESS BEFORE BOSTON!)
I've been studying and putting a stratagy together for Boston and will have my paces worked out soon with my goal. :-)
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
7:47:00 |
143 |
74% |
|
| 2 |
7:51:00 |
148 |
78% |
|
| 3 |
7:21:00 |
148 |
78% |
|
| 4 |
7:50:00 |
153 |
81% |
|
| 5 |
7:55:00 |
153 |
81% |
|
| 6 |
7:38:00 |
153 |
81% |
|
| 7 |
7:53:00 |
156 |
83% |
|
| |
|
|
|
|
| Total |
54:15:00 |
151 |
79% |
|
| Pace |
7:45:00 |
|
|
WT |
| Temp |
70 |
Humidity |
83 |
153 |
| Dew Point |
64 |
Wind |
|
151 |
Sorry, I can't contain myself:
GO SPURS GO ...!!!
|
| Saucony Cortana (Red) Miles: 7.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 6.00 | 0.00 | 0.00 | 12.25 |
| I feel like I'm getting back into the swing of running. My legs seemed a little stiff this morning but the effort and paces seemed fine. Only 25 miles this week, hopefully I can jump back up to some reasonable (but tapering) miles next week.
It was very windy this morning but the humidity and temp was down so it was actually pretty nice! I like 60 degrees and dry.
| Mile |
Time |
HR |
HR % |
3 Mile Avg |
| 1 |
8:07:00 |
127 |
63% |
|
| 2 |
8:06:00 |
140 |
72% |
|
| 3 |
7:55:00 |
139 |
72% |
8:02:40 |
| 4 |
8:11:00 |
144 |
75% |
|
| 5 |
7:34:00 |
144 |
75% |
|
| 6 |
7:58:00 |
146 |
76% |
7:54:20 |
| 7 |
7:52:00 |
147 |
77% |
|
| 8 |
8:12:00 |
150 |
79% |
|
| 9 |
8:03:00 |
150 |
79% |
8:02:20 |
| 10 |
7:33:00 |
145 |
76% |
|
| 11 |
7:22:00 |
147 |
77% |
|
| 12 |
7:12:00 |
155 |
82% |
7:22:20 |
| |
|
|
|
|
| 0.25 |
Slow-Cool Down |
|
|
|
| Total |
94:05:00 |
145 |
75% |
|
| Pace |
7:50:25 |
|
|
WT |
| Temp |
57 |
Humidity |
44 |
|
| Dew Point |
36 |
Wind |
19/24 |
151 |
John 3:8
"The wind blows where it wishes and you hear the sound of it, but do not know where it comes from and where it is going; so is everyone who is born of the Spirit."
|
| Saucony Cortana (Red) Miles: 12.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 12.00 | 1.00 | 0.00 | 13.25 |
| On paper this run looks fine but in "real life" it didn't feel that good. My legs seemed sore and stiff. My HR as also very sporadic, it kept jumping from 120's to 160's in the first 1-3 miles. Finally after mile 3 it settled down to normal for the effort. This morning (Monday) they feel better than they did yesterday before the run.
Two weeks from right now I'll be waiting to start my 1st Boston Marathon. I'm excited...It should be fun!
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:53:00 |
154 |
82% |
|
| 2 |
7:50:00 |
145 |
76% |
|
| 3 |
8:01:00 |
147 |
77% |
7:54:40 |
| 4 |
7:58:00 |
143 |
74% |
148 |
| 5 |
7:43:00 |
144 |
75% |
|
| 6 |
7:31:00 |
143 |
74% |
7:44:00 |
| 7 |
7:20:00 |
148 |
78% |
143 |
| 8 |
8:06:00 |
147 |
77% |
|
| 9 |
7:57:00 |
149 |
78% |
7:47:40 |
| 10 |
7:22:00 |
151 |
80% |
148 |
| 11 |
7:19:00 |
151 |
80% |
|
| 12 |
7:01:00 |
154 |
82% |
7:14:00 |
| 13 |
6:46:00 |
163 |
87% |
152 |
| 0.25 |
Slow-Cool Down |
|
|
|
| Total |
98:47:00 |
149 |
78% |
|
| Pace |
7:35:55 |
|
|
WT |
| Temp |
54 |
Humidity |
76 |
|
| Dew Point |
48 |
Wind |
15 |
153 |
Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.
|
| Saucony Cortana (Red) Miles: 13.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 6.00 | 1.00 | 17.00 |
| Would anyone like to meet up in Boston on Sunday morning at The Marathon Scarf Project? It is held at the Boston's Old South Church and will have a ceremony that will "bless the runners and wish them Godspeed and a safe run". I believe they have two services. I'm not sure what time each one starts so we can decide which to go to. You can find out a little more about this at:
http://www.ucc.org/news/boston-marathon-scarf-project-02212014.html
Let me know if you're interested and we can set some final plans. We could also go to breakfast or lunch depending on which service we go to. :-)
Now for today's run. I would have run this LR on the weekend but I still wasn't feeling that good so I waited until today. I ran my fast 7 miles @ 7:09 so I was happy with that. I tried to run slow enough to bring my HR down to around 140 on the last 5 miles.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:53:00 |
153 |
81% |
|
| 2 |
8:44:00 |
131 |
66% |
|
| 3 |
8:32:00 |
129 |
65% |
|
| 4 |
9:05:00 |
133 |
68% |
|
| 5 |
8:22:00 |
130 |
65% |
|
| 6 |
7:19:00 |
144 |
75% |
|
| 7 |
7:11:00 |
154 |
82% |
|
| 8 |
7:18:00 |
161 |
86% |
|
| 9 |
7:03:00 |
158 |
84% |
|
| 10 |
7:10:00 |
163 |
87% |
|
| 11 |
7:10:00 |
162 |
86% |
7:09:17 |
| 12 |
6:54:00 |
168 |
89% |
159 |
| 13 |
8:26:00 |
147 |
77% |
|
| 14 |
9:39:00 |
142 |
74% |
|
| 15 |
9:04:00 |
141 |
73% |
|
| 16 |
8:36:00 |
142 |
74% |
|
| 17 |
9:09:00 |
142 |
74% |
|
| Total |
138:35:00 |
147 |
77% |
|
| Pace |
8:09:07 |
|
|
WT |
| Temp |
50 |
Humidity |
71 |
|
| Dew Point |
39 |
Wind |
9 |
153 |
The horse is made ready for the day of battle,
but victory rests with the Lord.
|
| Saucony Cortana (Red) Miles: 17.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 very easy recovery miles today.
Full Taper Mode now. Next few days look something like this 8,5,6,13,7,7,5,5,4,0,0,Race.
The Armor of God
10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms.13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.
18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.
|
| Saucony Mirage II Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| This was a fun run! I haven't done any real speed work in months so I wasn't exactly sure what to expect. This was one of the workouts from one of the two plans I've been working from. The goal was 3 interval fast miles with easy recovery between. The other plan called for 3 fastish miles sandwiched between warm-up and cool-down. I opted for this workout because I wanted to run the faster miles. It called for the 3 fast miles to be at 5K pace. I'm not really sure what my 5K pace is so I decided to make it 6:00. :-)
Pretty pleased with the results. I could have gone a little faster on each mile but wanted it to be more realistic to what I think my current 5K pace is. Fast mile 1 is slightly down hill, mile 2 is slightly up hill and mile 3 is basically flat. Fun to see a 5:XX there! (I'm kinda wondering what my mile PR could be.)
| Mile |
Time |
HR |
HR % |
Max HR |
| 1.5 |
Easy Warm-Up |
|
|
| 1 |
6:02:00 |
157 |
84% |
169 |
| 0.5 |
Easy |
|
|
|
| 1 |
6:05:00 |
167 |
89% |
174 |
| 0.5 |
Easy |
|
|
|
| 1 |
5:55:00 |
163 |
87% |
171 |
| 1.5 |
Easy Cool-Down |
|
|
|
| Total Miles |
7 |
162 |
86% |
|
Fast Miles
Avg. Pace |
6:00:40 |
|
|
WT |
| Temp |
52 |
Humidity |
82 |
|
| Dew Point |
46 |
Wind |
3 |
152 |
But Jesus looked at them and said, “With man this is impossible, but with God all things are possible.”
|
| Saucony Cortana (Red) #2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Recovery run. 5 miles at a very slow pace, walked a little, streatched a little. Probably needed this since my body wasn't used to running fast miles as I did yesterday.
For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline.
|
| Saucony Cortana (Red) #2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Easy miles out and back on fm 1339 to hwy 123. Don't usually run this way because it's just an out and back and more traffic. (more traffic means one care every 5-10 minutes). It was pretty warm and humid and I ran later in the morning.
As far as tapering...I'm not feeling very good. My legs feel heavy and I seem to be stiff and a little sore all over. I don't really remember exactly but I think I've felt like this before when I tapered. Hope it goes away soon!
Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.
|
| Saucony Cortana (Red) #2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| Last mid-distance run before Boston. I wasn't feeling that good and it was hot and humid too. The plan called for a 75% effort run at 13 miles so that's what I did. I simply leveled out to a consistant effort with a HR of about 145 and ran the miles. You can see my pace varies 30 seconds based on the terrain of the rolling hills. :-)
No run on Monday and just a couple more short/easy days left.
I believe Tom S, Hillbilly Runner, JG and Myself are all in Wave 2 - Corral 4. Tom K is in Wave 2 - Corral 1 (showoff!).
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:43:00 |
114 |
55% |
|
| 2 |
7:40:00 |
144 |
75% |
|
| 3 |
7:49:00 |
144 |
75% |
7:44:00 |
| 4 |
7:58:00 |
144 |
75% |
134 |
| 5 |
7:45:00 |
145 |
76% |
|
| 6 |
7:45:00 |
145 |
76% |
7:49:20 |
| 7 |
7:43:00 |
145 |
76% |
145 |
| 8 |
7:59:00 |
144 |
75% |
|
| 9 |
8:04:00 |
146 |
76% |
7:55:20 |
| 10 |
7:58:00 |
144 |
75% |
145 |
| 11 |
7:45:00 |
145 |
76% |
|
| 12 |
7:37:00 |
145 |
76% |
7:46:40 |
| 13 |
8:01:00 |
146 |
76% |
145 |
| 0.25 |
Slow-Cool Down |
|
|
|
| Total |
101:47:00 |
142 |
74% |
|
| Pace |
7:49:46 |
|
|
WT |
| Temp |
70 |
Humidity |
77 |
|
| Dew Point |
61 |
Wind |
5 |
155 |
He made the storm be still, and the waves of the sea were hushed.
Praying for good weather! :-)
|
| Saucony Cortana (Red) #2 Miles: 13.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 2.00 | 0.00 | 0.00 | 7.25 |
| Finally I'm starting to feel rested and ready to run! This morning the weather was great and the run was plesant. The plan called for 7 miles at a recovery pace so I ran at 75% effort again. I actually expected it to be a little faster with the cool weather and feeling good but it was actually slower than the 13 mile Sunday run when it was hot, humid and I felt bad. Oh well...?
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:14:00 |
148 |
78% |
|
| 2 |
7:58:00 |
141 |
73% |
|
| 3 |
7:18:00 |
143 |
74% |
|
| 4 |
8:13:00 |
144 |
75% |
|
| 5 |
7:53:00 |
144 |
75% |
|
| 6 |
7:33:00 |
145 |
76% |
|
| 7 |
7:56:00 |
146 |
76% |
|
| .25 Mile Cool-Down |
|
|
|
| Total |
55:05:00 |
144 |
75% |
|
| Pace |
7:52:09 |
|
|
WT |
| Temp |
39-46 |
Humidity |
46 |
|
| Dew Point |
27 |
Wind |
15 |
154 |
For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ.
|
| Saucony Cortana (Red) #2 Miles: 7.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| So my wife tried to called the hotel we are supposed to be staying in (Howard Johnson Fenway Park) this morning and could not get through. Then she called the Howard Johnson main office. She was informed that thisHoward Johnson had been sold and they did not own the property any more and the conformation number we were given was no longer valid. AHHHHHH!!!!!!!!!
As I type this I am on hold with Marathon Hotel Guide (the company we made the reservation through) waiting for them to get back with me. They still had the conformation show as a good one. I'm not sure what we are going to do.
I am very anxious right now!
I did run easy today:
| Mile |
Time |
HR |
HR % |
|
| 1 |
9:04:00 |
131 |
66% |
|
| 2 |
9:03:00 |
127 |
63% |
|
| 3 |
8:43:00 |
127 |
63% |
|
| 4 |
8:53:00 |
127 |
63% |
|
| 5 |
8:21:00 |
130 |
65% |
|
| .1 Mile Cool-Down |
|
|
|
| |
|
|
|
|
| Total |
44:04:00 |
128 |
64% |
|
| Pace |
8:48:48 |
|
|
WT |
| Temp |
34 |
Humidity |
53 |
|
| Dew Point |
30 |
Wind |
|
|
Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.
|
| Saucony Cortana (Red) #2 Miles: 5.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.35 | 2.00 | 0.00 | 0.00 | 7.35 |
| Ran 7.35 miles today with 2 at Marathon Pace, the others I jogged and walked some.
I am so frustrated! I got a call from Howard Johnson Hotel management this morning to notify me that they were not able to find a closer hotel, that they wouldn't be able to compensate me for the additional $75 per night room cost and they were "sorry" for the fact that they canceled my CONFIRMED room reservation without notifying me. Ahhhhh!!! I think they just wanted to irritate me more.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:43:00 |
136 |
70% |
|
| 2 |
8:32:00 |
132 |
67% |
|
| 3 |
7:28:00 |
144 |
75% |
Marathon
Pace Miles |
| 4 |
7:21:00 |
144 |
75% |
| 5 |
9:36:00 |
125 |
62% |
|
| 6 |
9:17:00 |
128 |
64% |
|
| 7.35 |
8:40:00 |
129 |
65% |
|
| |
|
|
|
|
| Total |
59:37:00 |
134 |
68% |
|
| Pace |
8:31:00 |
|
|
WT |
| Temp |
57 |
Humidity |
77 |
154 |
| Dew Point |
52 |
Wind |
7 |
152 |
Matthew 5:44
But I say unto you, Love your enemies, bless them that curse you, do good to them that hate you, and pray for them which despitefully use you, and persecute you;
|
| Saucony Kinvara 2 (Race Shoes) Miles: 7.35 |
| |
| | Race: |
Boston Marathon (26.2 Miles) 03:27:24, Place overall: 8496, Place in age division: 722 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| WOW…what a GREAT experience!
Although my race plan did not fall into place I had a wonderful time running Boston. Being my first time I was in awe of race production, runner support and crowd size and enthusiasm.
I was able to meet up with several of my FastRunningBlog buddies including JG (Jonathan), DerHammer (David), RaTtLeTrAp (Mike), Tom Slick (Lloyd) and Hillbilly Runner (Ronnie). I’m sorry I never was able to catch up with Tom K as our paths just never crossed.
Thanks to JG for picking me up at the airport, spending time with me and helping me pace for the first 7 miles of the race. Also, thanks to RaTtLeTrAp and his wife (Kim) for spending lots of time with me and my family. This was a trip that I will cherish and have fond memories for years to come! I also met a new friend (Kevin) whom I hope will be join us on the Blog soon.
I really have so much to talk about the trip and race but I will try and keep it short as I know there are so many writing reports now. For now I will simply insert a couple of comments about the race and the actual mile splits for reference.
Basically, this was a “Run Fail”. I believe I went into this race in the best condition I have ever been in. All of my training runs, mileage and indication showed I should have been able to run below 3:15 but for the last few days I was having problems (don’t want to discuss on the blog) that was causing me to continually be dehydrated. The indication of this problem showed up from the start of the race and continued to get worse throughout. I have run with my HR monitor so much and watched my weight so much I can easily tell when this limiting situation will occur. My heart rate, from the start of the race, was running about 10 beats per minute faster than it should have been. As I ran the first few miles I remember JG asking me how I was feeling and I told him my legs felt a little stiff and heavy and my HR was way up.
Bottom line, it was not my best race although the effort was there. I know I’ll run it again and PR in a big way some day.
Proverbs 16:3
Commit your work to the Lord, and your plans will be established.
|
|
|
Mile
|
Time
|
HR
|
HR %
|
|
|
1
|
7:42:00
|
147
|
77%
|
|
|
2
|
7:39:00
|
156
|
83%
|
|
|
3
|
7:30:00
|
158
|
84%
|
|
|
4
|
7:36:00
|
158
|
84%
|
|
|
5
|
7:45:00
|
160
|
85%
|
7:38:24
|
|
6
|
7:37:00
|
161
|
86%
|
|
|
7
|
7:32:00
|
161
|
86%
|
|
|
8
|
7:48:00
|
159
|
85%
|
|
|
9
|
7:35:00
|
159
|
85%
|
|
|
10
|
7:36:00
|
160
|
85%
|
7:37:36
|
|
11
|
7:40:00
|
161
|
86%
|
|
|
12
|
7:29:00
|
160
|
85%
|
|
|
13
|
7:47:00
|
161
|
86%
|
|
|
14
|
7:39:00
|
160
|
85%
|
|
|
15
|
7:52:00
|
159
|
85%
|
7:41:24
|
|
16
|
7:22:00
|
158
|
84%
|
|
|
17
|
7:56:00
|
162
|
86%
|
|
|
18
|
8:12:00
|
164
|
87%
|
|
|
19
|
7:49:00
|
163
|
87%
|
|
|
20
|
7:58:00
|
166
|
88%
|
7:51:24
|
|
21
|
8:33:00
|
167
|
89%
|
|
|
22
|
7:23:00
|
170
|
91%
|
|
|
23
|
7:34:00
|
173
|
93%
|
|
|
24
|
8:03:00
|
173
|
93%
|
|
|
25
|
8:31:00
|
173
|
93%
|
8:00:48
|
|
26
|
9:24:00
|
166
|
88%
|
99:16:00
|
|
26.2
|
3:52:00
|
169
|
90%
|
104:16:00
|
|
Total
|
3:27:24
|
162
|
86%
|
|
|
Pace
|
0:07:55
|
|
|
|
|
Age Place:
|
722/8496
|
|
|
|
|
55º - 65º, 34% Humidity, 8-14 mph wind - Dew Point 28
|
|
| Saucony Kinvara 2 (Race Shoes) Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I feel pretty human now. My legs are just slightly sore now. I decided to go for a bike ride instead of running. I haven't rode my bike but once in the last year (since I broke my collarbone).
I rode for 50 minutes at a pretty good speed. I think it was about 17.5 miles.
Here's a picture of JG and me at the "Blessing of the Runners" Service in Boston. This was an amazing service. There were many wet eyes as the bagpipe player played and they blessed, prayed over and gave every runner a hand knitted scarf. I am sure glad we took the time to do this!
Matthew 5:3
Blessed are the poor in spirit,
for theirs is the kingdom of heaven.
|
| 2014 Condor Flight Road Bike Miles: 17.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles @ 7:55 Pace.
Then 24 Mile on the Road Bike.
No...the legs are not recovered.
|
| 2014 Condor Flight Road Bike Miles: 24.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 7.00 | 0.00 | 0.00 | 7.25 |
| It was actually very nice weather this morning despite being 96 degrees yesterday.
I ran the small loop. My legs are still just a little sore. We'll see how they feel after this run.My next race is the Beach to Bay Marathon Relay on May 17th. I'm running the last leg which is 5 miles. Hopefully I will be back to 100% by then and can really run fast. I also plan to run a 5K on the 24th of May. I'm not really in shape for these fast races but it will be a good test to see where my base is and then I can start doing some real speed work.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:07:00 |
No
HR Monitor |
|
| 2 |
8:10:00 |
|
| 3 |
7:23:00 |
|
| 4 |
7:59:00 |
|
| 5 |
7:54:00 |
|
| 6 |
7:26:00 |
|
| 7 |
7:31:00 |
|
| .25 Mile Cool-Down |
|
|
|
|
| Total |
54:30:00 |
0 |
0% |
|
| Pace |
7:47:09 |
|
|
WT |
| Temp |
64 |
Humidity |
63 |
|
| Dew Point |
52 |
Wind |
0 |
155 |
| Ran small loop. Legs still a little sore. |
And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
|
| Saucony Cortana (Red) #2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 7.00 | 0.00 | 7.25 |
| Very...very nice morning to run at 54 degrees and low dew point.
My legs feel pretty good now (not quit 100%) but seem ready to run again. I wasn't expecting to run this tempo run this morning but I just felt good so I ran.
7:15 Pace...not bad. Now to get ready for the Beach to Bay Relay Marathon on the 10th.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
7:20:00 |
141 |
73% |
|
| 2 |
7:34:00 |
157 |
84% |
|
| 3 |
7:03:00 |
157 |
84% |
|
| 4 |
7:26:00 |
162 |
86% |
|
| 5 |
7:17:00 |
165 |
88% |
|
| 6 |
7:10:00 |
163 |
87% |
|
| 7 |
6:58:00 |
168 |
89% |
174 |
| .25 Mile Cool-Down |
|
|
|
| Total |
50:48:00 |
159 |
84% |
|
| Pace |
7:15:26 |
|
|
WT |
| Temp |
54 |
Humidity |
34 |
|
| Dew Point |
34 |
Wind |
|
155 |
| Target: I Just Ran. Legs felt pretty good. A little sore right groin from roping on Monday. |
How precious to me are your thoughts, O God! How vast is the sum of them! If I would count them, they are more than the sand. I awake, and I am still with you.
|
| Saucony Cortana (Red) #2 Miles: 7.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 Easy miles (9:00 Pace) at the gym. Should have run outside the weather was nice.
|
| Saucony Cortana (Red) #2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 10.00 | 0.00 | 0.00 | 10.25 |
| 10 miles @ 7:31 pace. No details as I am traveling. |
| Saucony Cortana (Red) #2 Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 5.00 | 0.00 | 2.00 | 7.25 |
| 7 Miles today. I went back and looked and found that I have never run two consecutive miles this fast before, not even in a race. Right now I don't think I could keep up this pace for another 3.1 miles so I'm not in 18K shape right now. Time to get to work!
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
7:59:00 |
138 |
71% |
|
| 2 |
7:44:00 |
146 |
76% |
|
| 3 |
6:11:00 |
159 |
85% |
|
| 4 |
6:11:00 |
167 |
89% |
172 |
| 5 |
8:16:00 |
148 |
78% |
|
| 6 |
7:43:00 |
151 |
80% |
|
| 7 |
7:01:00 |
157 |
84% |
|
| .25 Mile Cool-Down |
|
|
|
| Total |
51:05:00 |
152 |
80% |
|
| Pace |
7:17:51 |
|
|
WT |
Cast all your anxiety on him because he cares for you.
|
| Saucony Cortana (Red) #2 Miles: 7.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 1.00 | 1.00 | 5.00 |
| Went back on my Garmin and found the Grade % on this workout is 11.5% for the 1/2 Mile.
_____________________________________________
Finally got to run again. I've been on a business trip to Florida again and just got back.
I decided do a hill workout today and just made this on up as I went. There is a big hill 1.5 miles from my house that I never run because it is too steep and long and no fun to run! Today I decided to tackle it and see how many times I could run it. The hill beat me after 2 and I was ready to quit. It is exactly 1/2 mile long ( I need to download my run from my garmin to my computer so I can see what the actual grade is). It seems pretty steep!
The first time I ran it the pace was 7:36 up and 5:30 down. The second time I was slower going up at 7:58 but faster going down at 5:20 pace. I rested between the sets until my HR came back down to 100 bpm. On the downhill I could have run faster but I didn't want to be running out of control and hurt something.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1.5 |
7:57:00 |
149 |
78% |
|
| 0.5 |
3:48:00 |
162 |
86% |
173 |
| 0.5 |
2:45:00 |
153 |
81% |
|
| 0.5 |
3:59:00 |
165 |
88% |
171 |
| 0.5 |
2:43:00 |
153 |
81% |
|
| 1.5 |
7:43:00 |
156 |
83% |
|
Up-Hill Pace
Pace |
7:47:00 |
|
|
| Down-Hill Pace |
5:28:00 |
|
WT |
| Temp |
73 |
Humidity |
88 |
|
| Dew Point |
70 |
Wind |
18 |
|
|
Target: Hill Run. The hill is .5 miles @ 11.5% Grade. The up-hill was tough, I got a little sick at my stomach. On the down-hill I had to hold back trying to keep a smooter form. Waited between sets until my HR hit 100 bpm.
The heart of man plans his way, but the Lord establishes his steps.
|
|
| Saucony Cortana (Red) #2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.00 | 5.00 | 0.00 | 6.00 |
| My baby girl is graduating from college today froM TCU University. Im very proud of her! I got to run 6 miles this morning before the graduation. 6 @ 7:10 pace. |
| Saucony Cortana (Red) #2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Still in Ft Worth. Only 4 easy miles...feeling tired and sore.
Romans 8:18 For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| PM: Rode my bike to feed horses and back. 21.5 miles @ Avg. 16.6 mph, HR 122.
____________________________________________________________________
I just keep underacheving on my workouts. I planned to run 10 today and only ended up with 7 at the gym, I slept in too long. But on the good side, my legs are feeling pretty good again.
Three miles were at 7:30 pace.
Are there any among the false gods of the nations that can bring rain? Or can the heavens give showers? Are you not he, O Lord our God? We set our hope on you, for you do all these things.
|
| 2014 Condor Flight Road Bike Miles: 21.50 | Saucony Mirage II Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.75 | 7.75 |
| 3/4 mile easy then 1/4 mile fast x 7.5 times.
I should have used my lap timer to do this workout so I would have the exact 1/4 times/paces but I didn't really think about it until I had run my first two. I believe I averaged well below a 6:00 pace and dipped down to near 5:00 pace on a couple of them.
I like to run fast!
| Mile |
Time |
HR |
HR % |
Max HR |
Max Pace |
| 1 |
7:28:00 |
139 |
72% |
155 |
6:00 |
| 2 |
7:33:00 |
149 |
78% |
165 |
5:27 |
| 3 |
7:29:00 |
152 |
80% |
165 |
5:31 |
| 4 |
7:40:00 |
154 |
82% |
168 |
5:32 |
| 5 |
7:15:00 |
155 |
82% |
168 |
5:06 |
| 6 |
7:25:00 |
153 |
81% |
165 |
5:06 |
| 7 |
7:26:00 |
154 |
82% |
169 |
5:12 |
| 7.5 |
3:56:00 |
156 |
83% |
169 |
5:40 |
| .25 Mile Cool-Down |
|
|
|
|
| Total |
56:12:00 |
152 |
69% |
|
|
| Pace |
7:29:36 |
|
|
WT |
|
| Temp |
52 |
Humidity |
82 |
|
|
| Dew Point |
46 |
Wind |
13 |
156 |
|
Psalm 18:29
For by you I can run against a troop, and by my God I can leap over a wall.
|
| Saucony Cortana (Red) #2 Miles: 7.75 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Easy miles gearing down for the Beach to Bay relay on Saturday. I'm running the last leg which is 4.89 miles. I need to decide how fast I think I can run this distance...maybe 6:40 pace? (any suggestions)
I can't believe how nice the weather was this morning. I wish I was running 20 miles instead of only 4. We won't get any more 45 degree mornings for probably 6-7 months.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:19:00 |
127 |
63% |
|
| 2 |
8:28:00 |
135 |
69% |
|
| 3 |
8:23:00 |
138 |
71% |
|
| 4 |
7:54:00 |
140 |
72% |
|
| |
|
|
|
|
| Total |
33:04:00 |
135 |
69% |
|
| Pace |
8:16:00 |
|
|
WT |
| Temp |
45 |
Humidity |
81 |
|
| Dew Point |
39 |
Wind |
0 |
155 |
“As long as the earth endures, seedtime and harvest, cold and heat, summer and winter, day and night will never cease.” ~Genesis 18:22
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
| |
| | Race: |
Beach to Bay Marathon Relay (4.9 Miles) 00:31:39, Place overall: 51, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.90 | 0.00 | 4.90 |
| I wasn't sure I was going to like running in a relay race at first but this turned out to be really fun!
I was invited to be on the team by a guy named Mike Vordenbaum whom I met at the High Shool Track (probably a year ago). I had given him my phone number and we loosely agreed we would get together and run sometime. He is a few years older than me but I quickly recognized him as a seasoned and knowledable runner. Out of the blue a few weeks ago Mike called me and said he was looking for somone to run with his team at the Beach to Bay Marathon Relay. After talking to him about the race I offered to run the longest and hardest leg of the relay that being the last leg. It is 4.9 miles and later in the day so the temperature us the hottest then. As it turned out the weather was really pretty nice compared to what it could have been and usually is.
Going into the race I was not really sure how I would do. I was afraid I had not really fully recovered from Boston and also I haven't done any speed work for months and months. (After I broke my colar bone and finally got back to running it was a chore just to get the miles in and I never really could get up the energy to do any speed work. Now looking back it seems odd because I really like the speed work.)
I took it pretty easy the days before the race and at racetime I felt pretty good. Mike, and his team had run this race many times so they had a complete gameplan on how to race, pass the baton, transportation, etc. Every detail was thought out. It was a little intimidating to me and I told them several times that I hoped I didn't let them down. :-) I hung out with my family near the 6th Leg Handoff up until it was time for them to drive to the finish line. We were getting updates from Mike regarding the team's progress so I knew with about 10 minutes when I would be running my leg.
When I took the baton the field was spread out pretty much. There was one young teenager who passed me in the first quarter mile of my first leg. He was running a little faster than I felt comfortable so I let him go out about 50 yards in front of me but could see that he wasn't going to continue on that pace. I started to reel him in before the 1st mile marker and passed him. I did not stop for water during the first mile but every mile after that I would walk at the water station and get a drink. I felt really good running the first mile and was very happy to see the 6:14 pop up on my Garmin. Mile 2 felt good but with the short walk I dropped to a 6:26 pace. I was hoping to stay closer to 6:15 on the third mile but I was getting pretty winded and knew it was not possible. Mile 3 came in at 6:37 and I was beginning to feel the pain. On mile 4 I started to loose my drive and started thinking things like "this is not really a competative race...I don't really have to run this hard...I'll still have a decent time if slow down a little". I ended up running a 6:44 on this mile and now looking back I'm a little disappointed I didn't give this mile a little more effort. I think I walked twice on this mile too. The last .9 mile finally started catching up with a few more runners and ended up passing 5 in this stretch of the race. They were still pretty spread out but I had a good kick and was able to reel them all in. In all I passed 8 runners and had no one pass me.
My overall pace was 6:27:33, about 10 seconds slower than I wanted to run but still a good effort for me based on my HR. I don't think I am in 18:xx 5K condition yet but I will be working on that this summer and trying to get to that goal!
I think all of my team members were in their 50's except for one guy who was 78 years old. He ran the 5th leg and handed off the baton to me. I'm not sure what he ran but I believe his pace was in the 7's. I was very impressed with his ability at that age! Our overall time was 3:06:23 (7:07 pace) and good for 4th in our catagory (Senior Masters) and 51st overall with about 2500 teams.
I would actually go back and do this again if invited...it was fun!
I'm on the left (we're missing one team member). The 78 yr old is on the right.
Proverbs 16:31
Gray hair is a crown of glory; it is gained in a righteous life.
| Mile |
Time |
HR |
HR % |
|
| 1 |
6:14:00 |
160 |
85% |
|
| 2 |
6:26:00 |
171 |
91% |
|
| 3 |
6:37:00 |
176 |
95% |
|
| 4 |
6:44:00 |
179 |
97% |
|
| 4.9 |
5:38:00 |
182 |
99% |
|
| |
|
|
|
|
| |
|
|
|
|
| Total |
31:39:00 |
174 |
93% |
|
| Pace |
6:27:33 |
|
|
WT |
|
| Saucony Kinvara 2 (Race Shoes) Miles: 4.90 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile easy today. Sarah (my wife) has decided to train and run a 5K. Today was the first day. Callie (my daughter) and I went out with her and helped her with form and encouragment. She will be on a walk/run program until she get up to 1 mile non-stop running, running 3-4 days a week. Today she ran about 1/2 of the mile. Great start!
|
| Saucony Mirage II Miles: 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I've decided it's time to do some upper body work and weights again so today I went to the gym and did 6 different upper body weight machines and ran for 3 miles in between. I am going to be sore!
|
| Saucony Mirage II Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 0.00 | 2.50 | 10.25 |
| 10.25 miles total today. 7.5 miles keeping my HR between 140-145 BPM (70-75% Max) and then 2.5 miles fast finish. The fast miles ended up being a little below 7:00 pace.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:14:00 |
130 |
65% |
|
| 2 |
8:37:00 |
140 |
72% |
|
| 3 |
8:16:00 |
142 |
74% |
|
| 4 |
9:21:00 |
144 |
75% |
|
| 5 |
7:52:00 |
143 |
74% |
|
| 6 |
8:13:00 |
142 |
74% |
|
| 7 |
8:35:00 |
144 |
75% |
|
| 7.5 |
4:29:00 |
145 |
76% |
|
| Total |
63:37:00 |
141 |
73% |
|
| Pace |
8:28:56 |
|
|
|
| 1 |
6:51:00 |
159 |
85% |
|
| 2 |
6:54:00 |
168 |
89% |
|
| 2.5 |
3:32:00 |
173 |
93% |
|
| .25 Mile Slow-Cool Down |
|
|
| Total |
17:17:00 |
167 |
89% |
|
| Pace |
6:54:48 |
|
|
WT |
| Temp |
70 |
Humidity |
82 |
|
| Dew Point |
61 |
Wind |
13 |
155 |
Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity, and sound speech that cannot be condemned, so that an opponent may be put to shame, having nothing evil to say about us.
|
| Saucony Cortana (Red) #2 Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 1.75 | 7.00 |
| Aerobic base workout for 5 miles then a fast finish.
"Scientist don't entirely understand the reason why, but an efficient oxygen deliver system--aerobic base--is best developed by training within 70 to 85 percent of your maximum heart rate (MHR)." Taken from: RunFast by Hal Higdon.
I really though and was trying to run the last 2 miles @ 6:15 pace but my aerobic condition got the best of me and I had to slow down and eventaully stop before I even reach the 2 mile mark.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:01:00 |
134 |
68% |
|
| 2 |
8:33:00 |
144 |
75% |
|
| 3 |
8:01:00 |
144 |
75% |
|
| 4 |
8:40:00 |
145 |
76% |
|
| 5 |
8:45:00 |
145 |
76% |
|
| 6 |
6:15:00 |
164 |
87% |
173 |
| 6.75 |
6:56:00 |
173 |
93% |
175 |
| |
|
|
|
|
| .25 Mile Cool-Down |
|
|
|
| Total |
55:11:00 |
150 |
78% |
|
| Pace |
7:53:00 |
|
|
WT |
| Temp |
70 |
Humidity |
64 |
|
| Dew Point |
46 |
Wind |
9 |
|
When pride comes, then comes disgrace, but with the humble is wisdom.
|
| Saucony Cortana (Red) #2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 4.00 | 0.00 | 0.00 | 4.25 |
| Kept it short in case I decide to run the Faith 5K tomorrow. Not really feeling great. Even this run was laborsome and my HR was way too high. I think my heart is just tired.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:59:00 |
134 |
68% |
|
| 2 |
8:00:00 |
152 |
80% |
|
| 3 |
7:53:00 |
155 |
82% |
|
| 4 |
7:34:00 |
159 |
85% |
|
| |
|
|
|
|
| Total |
31:26:00 |
150 |
79% |
|
| Pace |
7:51:30 |
|
|
WT |
| Temp |
73 |
Humidity |
73 |
|
| Dew Point |
64 |
Wind |
10 |
|
Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.
|
| Saucony Cortana (Red) #2 Miles: 4.25 |
| |
| | Race: |
Faith 5K San Marcos Tx (3.107 Miles) 19:42:00, Place overall: 3, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 0.00 | 0.00 | 3.10 | 3.85 |
| This is not a typo.... I ran exactly what I did last year in this race!
19:42:00 ... How can that happen? 1st in my Age Group, 3rd Overall.
Going into this race I was a little skeptical what I would do. I was still feeling somewhat tired and sore from the Beach to Bay relay last week. Even so, I decided to give it a go and try and set my sights on a 19:30. I decided to go out much slower than I did last year thinking I would be able to maintain that pace longer and then have a great kick at the end.
We got to the race in plenty of time (Callie and me) and visited with a few people until I decided to warm up. I told Callie I was going to run up the first hill so I could see how steep it was. Well, I ran about .35 of a mile and then turned around. As I got within about 50 yards of the starting line I realized they were counting down to the last few seconds of the race. As I ran up to the starting line the announcer said "are you ready"? I said yes, turned around right on the starting line and took off in the race. Man...I sure could have used a couple of minutes to catch my breath! I can't believe I'm always doing something like this. :-(
As we took off there were about 8 runners at the front, six of whom were slightly ahead of me. As we went up the first hill there was one young guy who took off way ahead of the bunch. I know right then it would be impossible to catch him. All the other runners started pulling ahead but I tried to hold steady around the mid-6 pace. As we got to the 1st mile marker the bunch had spread out over about 50-75 yards. My first mile was 6:16 (HR 165), a little faster than planned but not the 5:58 I ran last year. With that time I thought I was right on pace for the 19:30 I was shooting for. Mile 2 started out good but I kinda got lost in myself and slowed a little. I saw the first guy run around the turn-around and as he came running by I yelled "I'm comming to get you!". I could see the crack a big smile as I ran by. :-) I decided before the turn to start making my move and I passed one guy right before the turn-around.
After that turn-around I had in my mind that I would really start to run hard and pick up the pace. Well, I got half of that part done, I ran hard but the pace didn't pick up. Even with the slow down I was able to catch another running before the end of the second mile. this second mile came in at 6:29 (HR 174) ....Ahhh! Slower than I ran on the 5 mile run last week. On the 3rd mile I just felt beat and just couldn't seem to pick up the pace. This mile came in at 6:29 (HR 180) just like mile 2 but with a lot more effort. I was still picking other runner off and by the end of mile 3 was about 10 yards behind the #2 guy. Even though I was beat, I thought I would able to catch this guy but I just didn't have the kick I normally have. I ended up running .28 on the last .11 mile. He ended beating me by 3 seconds...and to rub it in, he was 40 years old so he won the Master's division.
It seems I am back to square one with my conditioning compared to last year at this time as my time and HR are exactly the same. This year I WILL NOT HAVE A BIKE WRECK and be able to get down to the 18's on my 5K!
Callie won 2nd in her age group too!
|
| Brooks Racer ST 5 (Race Shoes) Miles: 3.85 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles - 7:28, 7:58, 7:41, 7:08
AP = 7:34 (HR 143)
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 21.5 miles on my Road Bike today @ 17.5 mph.
I get to see some interesting sights when I ride.
9 I have no need of a bull from your stall
or of goats from your pens,
10 for every animal of the forest is mine,
and the cattle on a thousand hills.
|
| 2014 Condor Flight Road Bike Miles: 21.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Gym workout...no run or bike.
Upper body for an hour. I'm going to be sore!
Isaiah 10:27
So it will be in that day, that his burden will be removed from your shoulders and his yoke from your neck, and the yoke will be broken because of fatness.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cycling in the morning today. Out and back to Kingsbury. I don't quite have my biking legs back yet. Hopefully I will be able to push the speed up as I ride more.
| Miles |
Time |
Speed |
HR |
HR % |
|
| 10.5 |
|
17.9 |
131 |
|
Out |
| 10.5 |
|
18.2 |
142 |
|
Back |
| |
|
|
|
|
|
| |
|
|
|
|
|
| 21 |
Total |
18.1 |
137 |
0% |
|
| Miles |
|
Speed |
|
|
|
Ps 20:7
Some trust in chariots and some in horses, but we trust in the name of the Lord our God.
|
| 2014 Condor Flight Road Bike Miles: 21.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Morning bike ride again. A little slower than yesterday. 75 degrees, 75 degree dew point, 95% humidity.
| Miles |
Time |
Speed |
HR |
HR % |
|
| 11.5 |
|
16 |
135 |
69% |
Out |
| 11.5 |
|
18.1 |
138 |
71% |
Back |
| |
|
|
|
|
|
| |
|
|
|
|
|
| 23 |
Total |
17.1 |
137 |
70% |
|
| Miles |
|
Speed |
|
|
|
And you will know the truth, and the truth will set you free.”
|
| 2014 Condor Flight Road Bike Miles: 23.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.00 | 0.00 | 3.00 |
| Still dealing with the foot issue. Went and bought orthotics and and wearing the continually now. I bought a pair of Newton Distance shoes the other day thinking they might help but I'm not sure. They don't seem to take the pressure off of the right spot.
Running felt good (except for the foot), breathing was laborsome. I'm losing ground!
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:18:00 |
141 |
73% |
|
| 2 |
7:05:00 |
162 |
86% |
|
| 3 |
6:29:00 |
173 |
93% |
|
| Total |
20:52:00 |
159 |
84% |
|
| Pace |
6:57:20 |
|
|
WT |
| Temp |
75 |
Humidity |
90 |
158 |
| Dew Point |
78 |
Wind |
|
|
| Haven't run for 2 weeks with the 2nd Metatarsal Overload Syndrome. Trying to get it healed. Bought Orthotices and Newton Shoes and ran in them. Still seems irritated. |
And the ones on the rock are those who, when they hear the word, receive it with joy. But these have no root; they believe for a while, and in time of testing fall away.
|
| Newton Distance Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 Hour of upper body workout at the gym.
Gotta get to work! ....
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Back on the bike this morning. The weather was great for biking at 65 degrees, 93% humidity and 61 degree dewpoint. I rode a little faster this morning than I have the last couple of time. I think I'm getting my cycling legs back a little. With a push I held on to 20 mph for the 10 miles back in.
| Miles |
Time |
Speed |
HR |
HR % |
|
| 10 |
|
18.2 |
135 |
69% |
Out |
| 10 |
|
20 |
150 |
79% |
Back |
| 20 |
Total |
19.1 |
143 |
74% |
|
| Miles |
|
Speed |
|
|
|
Jeremiah 4:13
"Behold, he goes up like clouds, And his chariots like the whirlwind; His horses are swifter than eagles. Woe to us, for we are ruined!"
|
| 2014 Condor Flight Road Bike Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| GO SPURS GO ... !!!!
My foot is getting better so I'll be sprinkling in some running soon.
I rode hard going out today but kind of wilted coming back home. Rode the Redwood route.
| Miles |
Time |
Speed |
HR |
HR % |
|
| 10 |
|
20.2 |
149 |
78% |
Out |
| 10 |
|
17 |
153 |
81% |
Back |
| 20 |
Total |
18.6 |
151 |
80% |
|
| Miles |
|
Speed |
|
|
|
8 The grass withers and the flowers fall,
but the word of our God endures forever.”
|
| 2014 Condor Flight Road Bike Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Just another day at the Gym. Upper body workout.
He saved us, not because of works done by us in righteousness, but according to his own mercy, by the washing of regeneration and renewal of the Holy Spirit,
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cycled 30 miles with friends @ 16 mph then 10.25 @ 18 mph then 10.25 @ 20 mph by myself. |
| 2014 Condor Flight Road Bike Miles: 50.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 25 miles into the wind... |
| 2014 Condor Flight Road Bike Miles: 25.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Gym workout - Upper Body for 1 Hour.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| Ran 8 miles while at chruch camp with our 4,5,6 graders.
My foot is still bothering me.
|
| Saucony Mirage II Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had a flat on my bike this morning before I went out so I had to cut the ride a little short. 15 miles @ 18.1. A little slow as I was tired from the last two days at church camp and running 8 yesterday.
|
| 2014 Condor Flight Road Bike Miles: 15.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 10.5 Miles out to Seguin @ 17 mph, then 10.5 miles back home @ 19 mph. Humid.
~~Ephesians 5:25-26
~Husbands, love your wives, just as Christ loved the church and gave himself up for her to make her holy, cleansing her by the washing with water through the word,
|
| 2014 Condor Flight Road Bike Miles: 21.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| These entries are getting boaring....!
1 Hour of Upper Body Workout at the Gym!
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.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 63.5 miles on the road bike at a pretty hard speed. I rode with the San Marcos Cycling Friends. We took a few breaks. |
| 2014 Condor Flight Road Bike Miles: 63.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Tried a 3 mile run today. The foot seems a little better but I'm afraid if I run too much on it it will just get worse. Legs were a little tired after yesterday's long bike ride. |
| Newton Distance Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Gym 1 Hr Upper Body workout...that's all. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 19.1 Avg Speed. @ 20.2 Miles.
|
| 2014 Condor Flight Road Bike Miles: 20.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cut my bike ride a little shorter today and a little slower.
16.5 Miles @ 17.4 mph. I did hit 42 mph on one long downhill just for fun!
13.5 Miles @ 18.5 mph in the evening.
|
| 2014 Condor Flight Road Bike Miles: 30.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles @ 7:35 Pace.
It's hard to believe I was running a faster pace for 20 miles just a few weeks ago. :-(
Did some research and found another way to tape my toe using kinesio tape. It seems to help. My foot did not seem any worse after this run. so I'm hoping to get two 3-4 miles runs in next week.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:43:00 |
136 |
70% |
|
| 2 |
7:41:00 |
154 |
82% |
|
| 3 |
7:39:00 |
156 |
83% |
|
| 4 |
7:16:00 |
162 |
86% |
|
| |
|
|
|
|
| Total |
30:19:00 |
152 |
80% |
|
| Pace |
7:34:45 |
|
|
WT |
|
| Saucony Mirage II Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Upper Body workout at the gym.
Heal me, O Lord, and I shall be healed; save me, and I shall be saved, for you are my praise.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I've been in a little pain the last few days after suffering another cycling accident. No broken bones this time but I destroyed my bike, helmet and shoes. Here's a picture of the cuts and scrapes that aren't covered up by clothing.
Isaiah 52:14-15
14 Just as there were many who were appalled at him—
his appearance was so disfigured beyond that of any human being
and his form marred beyond human likeness—
15 so he will sprinkle many nations,
and kings will shut their mouths because of him.
For what they were not told, they will see,
and what they have not heard, they will understand.
|
| 2014 Condor Flight Road Bike Miles: 50.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Well....I cracked a bone in my shoulder from the wreck. Here's the impact point.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles @ 8:20 Pace.
Trying to get back to running. My shoulders still hurts quite a bit when I run. I'm pathetic! :-(
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran another 4 Miles @ 8:10 Pace. Met another runner on my road, a young guy getting ready to go to the police academy and running about 3 miles every few days.
I'm tired of hurting .... it's wearing me out!
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles again @ 8:00 Pace.
I'm out of shape, tired, sore and ready to get things back in order. Going to the foot doctor today to try and figure out if there is something that can be done about my foot. I'm falling apart ... no, I'm tearing myself apart! :-(
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I went to the foot doctor and got some answers on my foot. I have 2nd Metatarsal Overload Syndrome in my right foot. The foot doctor took xrays and examined my foot (no MRI). He believes it's not too serious at this time and suggested a cortisone shot, adding foot pads to my shoes to relieve the pressure. Also he suggested Aleve for 7-10 days to see if these things would elliminate the inflimmation and help the healing. I can run tomorrow. Hopefully this will solve the problem but if not I'm supposed to go back in a few weeks.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Ran today. Got the cortisone shot in my foot on Monday. The pain is gone but I still feel the pressure. Added the pads to my shoes. 4 miles @ 7:50 Pace. Slow but better than the other 4 miles the last few days. Hopefully I'm back to so decent training soon. My shoulder still hurts when I run but it's getting better too.
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 Cortana (Red) #2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles again...just a little faster. I've lost a lot over the last couple of months. Not too excited about the climb back up. :-(
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:54:00 |
139 |
72% |
|
| 2 |
7:51:00 |
154 |
82% |
|
| 3 |
7:37:00 |
159 |
85% |
|
| 4 |
7:07:00 |
167 |
89% |
|
| |
|
|
|
|
| Total |
30:29:00 |
155 |
82% |
|
| Pace |
7:37:15 |
|
|
WT |
| Temp |
75 |
Humidity |
85 |
163 |
| Dew Point |
71 |
Wind |
13 |
|
Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Ran some Fartleks and some walking to achieve this avg.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:55:00 |
|
#N/A |
|
| 2 |
7:58:00 |
|
#N/A |
|
| 3 |
7:51:00 |
|
#N/A |
|
| 4 |
8:00:00 |
|
#N/A |
|
| |
|
|
|
|
| Total |
31:44:00 |
0 |
#N/A |
|
| Pace |
7:56:00 |
|
|
WT |
| Temp |
73 |
Humidity |
88 |
|
| Dew Point |
70 |
Wind |
7 |
161
|
Jesus said to him, “Again it is written, ‘You shall not put the Lord your God to the test.’”
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
| |
| | Race: |
Orange Leaf 5K - New Braunfels, Tx (3.107 Miles) 00:21:38, Place overall: 11, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
| I entered this race a month or so ago as a $5.00 add on to entering the Chosen Half Marathon. I didn't run for about 2 months prior because of a foot problem and then a bike accident. I was only able to run last week so I had very low expectations going into this race. My last 5K two months ago I ran a 19:42 with no speed training and this race I ran a 21:38 with basiclly no training.
I ran the race at a slightly unconfortable pace but really didn't exert maximum effort. I was able to continue to increase my pace throughout the race and finish with a slight push at the end. Fun day, fun race ... and I ended up with 5 dry fit T-Shirts for doing it! :-)
| Mile |
Time |
| 1 |
7:29:00 |
| 2 |
7:02:00 |
| 3 |
6:36:00 |
| 0.11 |
0:29:00 |
| Total |
21:36:00 |
| Pace |
6:58:04 |
“Fathers shall not be put to death because of their children, nor shall children be put to death because of their fathers. Each one shall be put to death for his own sin.
|
| Saucony Cortana (Red) #2 Miles: 3.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Another 4 mile run.
| |
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:40:00 |
140 |
72% |
|
| 2 |
7:46:00 |
151 |
80% |
|
| 3 |
7:40:00 |
157 |
84% |
|
| 4 |
7:14:00 |
166 |
88% |
|
| |
|
|
|
|
| Total |
30:20:00 |
154 |
81% |
|
| Pace |
7:35:00 |
|
|
WT |
| Temp |
75 |
Humidity |
88 |
|
| Dew Point |
70 |
Wind |
9 |
161 |
Am I there? :-(
And if anyone's name was not found written in the book of life, he was thrown into the lake of fire.
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| Callie is home so we ran together this morning. She hasn't been running in a while so we ran the first and last mile together.
| Mile |
Time |
HR |
HR % |
|
| 1 |
9:07:00 |
122 |
60% |
|
| 2 |
7:44:00 |
151 |
80% |
|
| 3 |
7:38:00 |
160 |
85% |
|
| 4 |
7:44:00 |
166 |
88% |
|
| 5 |
9:20:00 |
157 |
84% |
|
| Total |
41:33:00 |
151 |
79% |
|
| Pace |
8:18:36 |
|
|
WT |
| Temp |
75 |
Humidity |
83 |
|
| Dew Point |
70 |
Wind |
5 |
157 |
For God gave us a spirit not of fear but of power and love and self-control.
|
| Saucony Cortana (Red) #2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Another day ... another 5 miles.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:46:00 |
132 |
67% |
|
| 2 |
8:09:00 |
147 |
77% |
|
| 3 |
7:54:00 |
152 |
80% |
|
| 4 |
7:57:00 |
159 |
85% |
|
| 5 |
7:45:00 |
163 |
87% |
|
| Total |
39:31:00 |
151 |
79% |
|
| Pace |
7:54:12 |
|
|
WT |
| Temp |
75 |
Humidity |
High |
160 |
| Dew Point |
High |
Wind |
0
|
|
Proverbs 1:1-33
The proverbs of Solomon, son of David, king of Israel: To know wisdom and instruction, to understand words of insight, to receive instruction in wise dealing, in righteousness, justice, and equity; to give prudence to the simple, knowledge and discretion to the youth— Let the wise hear and increase in learning, and the one who understands obtain guidance,
|
| Saucony Cortana (Red) #2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 0.00 | 0.00 | 4.00 |
| Again I got to run with Callie. She was dragging a little this morning so I only ran 4. I was still 20 minutes late for work. I've got to get her moving earlier for running together to work. :-) Ran the 1st and 4th miles with Callie.
My shoulder was really hurting, for no apparent reason, this morning.
| Mile |
Time |
HR |
HR % |
|
| 1 |
9:03:00 |
120 |
59% |
|
| 2 |
7:49:00 |
148 |
78% |
|
| 3 |
7:43:00 |
157 |
84% |
|
| 4 |
8:53:00 |
151 |
80% |
|
| |
|
|
|
|
| Total |
33:28:00 |
144 |
75% |
|
| Pace |
8:22:00 |
|
|
WT |
| Temp |
75 |
Humidity |
83 |
|
| Dew Point |
70 |
Wind |
0 |
157 |
Be still before the Lord and wait patiently for him; fret not yourself over the one who prospers in his way, over the man who carries out evil devices! Refrain from anger, and forsake wrath! Fret not yourself; it tends only to evil. For the evildoers shall be cut off, but those who wait for the Lord shall inherit the land.
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Another 5 miles...Am I making any progress?
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:52:00 |
134 |
68% |
|
| 2 |
7:55:00 |
153 |
81% |
|
| 3 |
7:48:00 |
158 |
84% |
|
| 4 |
8:00:00 |
163 |
87% |
|
| 5 |
7:28:00 |
168 |
89% |
|
| Total |
39:03:00 |
155 |
82% |
|
| Pace |
7:48:36 |
|
|
WT |
| Temp |
76 |
Humidity |
80 |
|
| Dew Point |
72 |
Wind |
3 |
157 |
This seems like hard work!
Ecclesiastes 2:24
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,
|
| Saucony Cortana (Red) #2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Not feeling very good so I ran slow.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:22:00 |
129 |
65% |
|
| 2 |
8:54:00 |
141 |
73% |
|
| 3 |
8:46:00 |
142 |
74% |
|
| 4 |
9:07:00 |
147 |
77% |
|
| 5 |
9:11:00 |
150 |
79% |
|
| Total |
44:20:00 |
142 |
73% |
|
| Pace |
8:52:00 |
|
|
WT |
Do you see a man who is hasty in his words? There is more hope for a fool than for him.
|
| Saucony Cortana (Red) #2 Miles: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| I felt really bad today. Not sure what it was but I was really tired, my shoulder was just throbbing and my whole body was stiff and sore. I cut my run to only 4 slow miles.
| Mile |
Time |
HR |
HR % |
|
| 1 |
9:19:00 |
116 |
56% |
|
| 2 |
9:33:00 |
127 |
63% |
|
| 3 |
9:20:00 |
130 |
65% |
|
| 4 |
9:16:00 |
134 |
68% |
|
| |
|
|
|
|
| Total |
37:28:00 |
127 |
63% |
|
| Pace |
9:22:00 |
|
|
WT |
I don't remember the last time I ran this slow.
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I was feeling a little better and a little more rested today so I decided to run my small loop which is almost 7 miles (I went ahead and ran a little extra to make it a full 7 miles). I was supprised to find that the results of this run (pace and HR) are actually not far off my normal results when I'm in good shape but I know that mentally my brain was telling me it was much harder.
I really haven't been feeling very good lately. My shoulder is just throbbing and I don't think I'm getting very good sleep because of it. This hot and humid weather is draining when I run.
On a good note, the Chosen Half Marathon is 12 weeks away and I think I'll be trying for a PR in that race. It's not that easy of a course but with good training and good weather I think I can do it! :-)
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:14:00 |
119 |
58% |
|
| 2 |
8:43:00 |
141 |
73% |
|
| 3 |
8:02:00 |
141 |
73% |
|
| 4 |
8:15:00 |
149 |
78% |
|
| 5 |
9:00:00 |
150 |
79% |
|
| 6 |
8:24:00 |
149 |
78% |
|
| 7 |
8:48:00 |
152 |
80% |
|
| Total |
59:26:00 |
143 |
74% |
|
| Pace |
8:29:26 |
|
|
WT |
| Temp |
81 |
Humidity |
73 |
|
| Dew Point |
70 |
Wind |
9 |
|
Psalm 107:19-21
Then they cried to the LORD in their trouble, and he saved them from their distress. He sent forth his word and healed them; he rescued them from the grave. Let them give thanks to the LORD for his unfailing love and his wonderful deeds for men.
|
| Saucony Cortana (Red) #2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Ran 3 mile alone then 3 miles with Callie. DP was down to 63, it felt better.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:55:00 |
126 |
63% |
|
| 2 |
7:28:00 |
152 |
80% |
|
| 3 |
7:26:00 |
154 |
82% |
|
| 4 |
9:08:00 |
135 |
69% |
|
| 5 |
8:27:00 |
150 |
79% |
|
| 6 |
9:11:00 |
141 |
73% |
|
| Total |
49:35:00 |
143 |
74% |
|
| Pace |
8:15:50 |
|
|
WT |
| Temp |
81 |
Humidity |
90 |
|
| Dew Point |
63 |
Wind |
0 |
157 |
Immediately Jesus reached out his hand and caught him. "You of little faith," he said, "why did you doubt?"
|
| Saucony Cortana (Red) #2 Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 2.00 | 0.00 | 0.00 | 5.25 |
| 2 miles @ 7:29, 3.25 @ 8:45.
|
| Saucony Cortana (Red) #2 Miles: 5.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles in Cancun. 8:30 pace on the beach. |
| Saucony Cortana (Red) #2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Mile on the TM in Cancun.
|
| Saucony Cortana (Red) #2 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Back from Cancun. It was a good trip. I didn't run much though.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:22:00 |
127 |
63% |
|
| 2 |
8:44:00 |
140 |
72% |
|
| 3 |
8:14:00 |
140 |
72% |
|
| 4 |
8:49:00 |
143 |
74% |
|
| 5 |
9:03:00 |
141 |
73% |
|
| 6 |
8:32:00 |
143 |
74% |
|
| 7 |
8:26:00 |
148 |
78% |
|
| Total |
60:10:00 |
140 |
72% |
|
| Pace |
8:35:43 |
|
|
WT |
| Temp |
72 |
Humidity |
75 |
|
| Dew Point |
63 |
Wind |
0 |
160 |
O Lord, you are my God; I will exalt you; I will praise your name, for you have done wonderful things, plans formed of old, faithful and sure.
|
| Saucony Cortana (Red) #2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 2.00 | 0.00 | 0.00 | 7.25 |
| I felt much better running this morning. A little faster and it seemed a little easier.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:12:00 |
130 |
65% |
|
| 2 |
8:23:00 |
144 |
75% |
|
| 3 |
7:46:00 |
146 |
76% |
|
| 4 |
8:16:00 |
151 |
80% |
|
| 5 |
8:20:00 |
152 |
80% |
|
| 6 |
7:53:00 |
156 |
83% |
|
| 7 |
7:48:00 |
160 |
85% |
|
| 0.25 |
Cool-Down |
|
|
| Total |
56:38:00 |
148 |
78% |
|
| Pace |
8:05:26 |
|
|
WT |
| Temp |
72 |
Humidity |
78 |
|
| Dew Point |
63 |
Wind |
0 |
|
All your words are true; all your righteous laws are eternal.
|
| Saucony Cortana (Red) #2 Miles: 7.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 1.00 | 0.00 | 0.00 | 7.25 |
| Another hot and humid day. Callie is back in town and so I ran 4 miles by myself and then the last 3.25 with her. :-)
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:10:00 |
132 |
67% |
|
| 2 |
8:21:00 |
145 |
76% |
|
| 3 |
8:05:00 |
149 |
78% |
|
| 4 |
7:49:00 |
153 |
81% |
|
| 5 |
9:01:00 |
143 |
74% |
|
| 6 |
8:43:00 |
151 |
80% |
|
| 7 |
9:14:00 |
145 |
76% |
|
| 0.25 |
Cool-Down |
|
|
| Total |
59:23:00 |
145 |
76% |
|
| Pace |
8:29:00 |
|
|
WT |
John 7:24
Do not judge by appearances, but judge with right judgment.”
|
| Saucony Cortana (Red) #2 Miles: 7.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 2.00 | 0.00 | 0.00 | 7.25 |
| I noticed something interesting comparing this run to yesterdays run. Each of the first 4 miles today were within 2 seconds of the of yesterdays run and my HR on each mile was within 1 bpm of yesterdays run. Not that I was trying to do this but it's just interesting that it could be so close on my fairly hilly route. I would have suspected that there would be more variation when I Just Run.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:12:00 |
131 |
66% |
|
| 2 |
8:21:00 |
145 |
76% |
|
| 3 |
8:06:00 |
148 |
78% |
|
| 4 |
7:47:00 |
153 |
81% |
|
| 5 |
7:47:00 |
157 |
84% |
|
| 6 |
9:21:00 |
140 |
72% |
|
| 7 |
9:07:00 |
140 |
72% |
|
| 0.25 |
Cool-Down |
|
|
| Total |
58:41:00 |
145 |
75% |
|
| Pace |
8:23:00 |
|
|
WT |
| Temp |
73 |
Humidity |
88 |
|
| Dew Point |
70 |
Wind |
|
160 |
Let us hold fast the confession of our hope without wavering, for he who promised is faithful.
|
| Saucony Cortana (Red) #2 Miles: 7.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 1.00 | 0.00 | 4.00 |
| Nice to see a 6 in there for a change. The HR makes me say ouch!
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:40:00 |
133 |
68% |
|
| 2 |
7:47:00 |
151 |
80% |
|
| 3 |
7:49:00 |
154 |
82% |
|
| 4 |
6:51:00 |
165 |
88% |
|
| |
|
|
|
|
| Total |
30:07:00 |
151 |
79% |
|
| Pace |
7:31:45 |
|
|
WT |
|
| Saucony Cortana (Red) #2 Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.15 | 3.00 | 0.00 | 0.00 | 7.15 |
| Time goes down a little...HR goes up a little. Doesn't seem to change much.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:00:00 |
131 |
66% |
|
| 2 |
8:17:00 |
145 |
76% |
|
| 3 |
7:32:00 |
147 |
77% |
|
| 4 |
8:04:00 |
154 |
82% |
|
| 5 |
8:13:00 |
155 |
82% |
|
| 6 |
7:47:00 |
158 |
84% |
|
| 7 |
7:48:00 |
161 |
86% |
|
| 0.15 |
Cool-Down |
|
|
| Total |
55:41:00 |
150 |
79% |
|
| Pace |
7:57:17 |
|
|
WT |
| Temp |
75 |
Humidity |
78 |
|
| Dew Point |
72 |
Wind |
3 |
160 |
Jesus Christ is the same yesterday and today and forever.
|
| Saucony Cortana (Red) #2 Miles: 7.15 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Don't let the times fool you, this was a tiring run.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:38:00 |
124 |
61% |
|
| 2 |
8:55:00 |
134 |
68% |
|
| 3 |
8:26:00 |
133 |
68% |
|
| 4 |
8:55:00 |
138 |
71% |
|
| 5 |
8:58:00 |
139 |
72% |
|
| 6 |
8:44:00 |
138 |
71% |
|
| 7 |
8:39:00 |
145 |
76% |
|
| 8 |
9:18:00 |
131 |
66% |
|
| 9 |
9:04:00 |
138 |
71% |
|
| 9.5 |
4:23:00 |
140 |
72% |
|
| |
|
|
|
|
| Total |
84:00:00 |
136 |
69% |
|
| Pace |
8:50:32 |
|
|
WT |
| Temp |
76 |
Humidity |
91 |
|
| Dew Point |
71 |
Wind |
|
159 |
But the hour is coming, and is now here, when the true worshipers will worship the Father in spirit and truth, for the Father is seeking such people to worship him. God is spirit, and those who worship him must worship in spirit and truth.”
|
| Saucony Cortana (Red) #2 Miles: 9.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 7.00 | 0.00 | 0.00 | 10.25 |
| In Illinois for a few days. The weather is a little cooler at 70 degrees when I ran. 10 miles at 7:54 pace, 152 HR. Would have been better but I walked 20-30 seconds on mile 7 and 9. Last mile 7:19.
| Mile |
Time |
HR |
HR % |
| 1 |
7:54:00 |
132 |
67% |
| 2 |
7:42:00 |
145 |
76% |
| 3 |
7:53:00 |
148 |
78% |
| 4 |
7:39:00 |
153 |
81% |
| 5 |
7:41:00 |
155 |
82% |
| 6 |
7:51:00 |
157 |
84% |
| 7 |
8:18:00 |
155 |
82% |
| 8 |
8:10:00 |
158 |
84% |
| 9 |
8:28:00 |
154 |
82% |
| 10 |
7:19:00 |
167 |
89% |
| 0.25 |
Cool-Down |
|
| Total |
78:55:00 |
152 |
80% |
| Pace |
7:53:30 |
|
|
|
| Saucony Cortana (Red) #2 Miles: 10.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 1.00 | 0.00 | 0.00 | 10.50 |
| .25 mile warm up, 10.25 miles at 8:09 pace.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:16:00 |
131 |
66% |
|
| 2 |
8:16:00 |
138 |
71% |
|
| 3 |
8:16:00 |
141 |
73% |
|
| 4 |
8:15:00 |
144 |
75% |
|
| 5 |
8:14:00 |
148 |
78% |
|
| 6 |
8:15:00 |
149 |
78% |
|
| 7 |
8:21:00 |
150 |
79% |
|
| 8 |
8:19:00 |
152 |
80% |
|
| 9 |
8:09:00 |
155 |
82% |
|
| 10 |
7:29:00 |
162 |
86% |
|
| 10.25 |
1:50:00 |
167 |
89% |
|
| Total |
83:40:00 |
147 |
77% |
|
| Pace |
8:09:45 |
|
|
WT |
|
| Saucony Cortana (Red) #2 Miles: 10.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 1.00 | 0.00 | 5.00 |
| 5 miles tempo. 1st at 7:48...last at 6:53. Back to Texas today.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:48:00 |
136 |
70% |
|
| 2 |
7:32:00 |
150 |
79% |
|
| 3 |
7:37:00 |
153 |
81% |
|
| 4 |
7:21:00 |
159 |
85% |
|
| 5 |
6:53:00 |
166 |
88% |
|
| Total |
37:11:00 |
153 |
80% |
|
| Pace |
7:26:12 |
|
|
WT |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| I didn't get to bed Sunday night until 4 am. Our flight was canceled so we had to fly stanby and got bumped to the 1:00 am flight. Nedless to say I didn't run on Monday morning.
Today was 7 miles @ 8:10 pace then 3 miles with Callie @ 9:15 pace.
This week I should be starting my 16 week training for the CIM Marathon but I feel like I'm still just trying to build up some miles. I wish the weather would cool off a little. It was 77 degrees at 5:30 the morning when I ran.
So what up with these horizontal escalators? Are we such a lazy society that we can't walk 25 yards?
The desire of the sluggard kills him, for his hands refuse to labor.
|
| Saucony Cortana (Red) #2 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| No fun today... 79 degrees, 77% humidity, 72% dewpoint. My watch was dead so I'm not sure what the time was. Not fast but plenty miserable. Squish, squish, squish as Matt would put it!
Beloved, do not be surprised at the fiery trial when it comes upon you to test you, as though something strange were happening to you. But rejoice insofar as you share Christ's sufferings, that you may also rejoice and be glad when his glory is revealed. If you are insulted for the name of Christ, you are blessed, because the Spirit of glory and of God rests upon you. But let none of you suffer as a murderer or a thief or an evildoer or as a meddler. Yet if anyone suffers as a Christian, let him not be ashamed, but let him glorify God in that name.
|
| Saucony Cortana (Red) #2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| I just didn't have it today...I didn't have anything.
7 Miles @ 8:50 Pace - HR 140
Today was the first day my shoulder didn't just hurt, it was only a little irritated feeling.
|
| Saucony Cortana (Red) #2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 1.50 | 1.60 | 5.10 |
| I only had a short somwhat slow run planned but when I started out I felt much better than I have in a while so I ran the first mile a little faster than usual. The second mile I decided to pick it up and run some tempo. After about a mile and a half I figured I should just run a 5K for the fun of it. 7:03 Avg Pace...not bad. The weather is still miserable though. After the 5K run I ran 2 slow miles with Callie.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:25:00 |
141 |
73% |
|
| 2 |
7:08:00 |
159 |
85% |
|
| 3 |
6:43:00 |
168 |
89% |
|
| 0.1 |
0:37:00 |
173 |
93% |
|
| Total |
21:53:00 |
156 |
82% |
|
| Pace |
7:03:33 |
|
|
|
| 2 Mile Easy @ 9:18 Pace - HR 141 |
WT |
| Temp |
79 |
Humidity |
78 |
|
| Dew Point |
72 |
Wind |
5 |
160 |
Proverbs 18:24
A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.
|
| Saucony Cortana (Red) #2 Miles: 5.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles at an unknown pace...It was hot and humid!
|
| Saucony Cortana (Red) #2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:58:00 |
126 |
63% |
|
| 2 |
8:08:00 |
143 |
74% |
|
| 3 |
8:04:00 |
145 |
76% |
|
| 4 |
8:04:00 |
150 |
79% |
|
| 5 |
8:04:00 |
152 |
80% |
|
| 6 |
8:02:00 |
155 |
82% |
|
| 7 |
8:27:00 |
153 |
81% |
|
| 8 |
8:17:00 |
156 |
83% |
|
| Total |
65:04:00 |
148 |
77% |
|
| Pace |
8:08:00 |
|
|
WT |
|
| Saucony Cortana (Red) #2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 slow miles with Callie.
|
| Saucony Cortana (Red) #2 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
|
| Mile |
Time |
HR |
HR % |
Fastest |
| 1 |
8:01:00 |
130 |
65% |
6:14 |
| 2 |
8:15:00 |
144 |
75% |
5:28 |
| 3 |
8:05:00 |
140 |
72% |
5:29 |
| 4 |
8:43:00 |
144 |
75% |
5:19 |
| 5 |
8:31:00 |
148 |
78% |
5:21 |
| 6 |
8:28:00 |
148 |
78% |
5:26 |
| 7 |
8:47:00 |
142 |
74% |
5:10 |
| 2 Mile Easy @ 9:00 Pace |
|
| Total |
58:50:00 |
142 |
74% |
|
| Pace |
8:24:17 |
|
|
WT |
| Temp |
|
Humidity |
|
|
| Dew Point |
|
Wind |
|
|
| Ran Small Loop + with each last mile quarter fast. |
|
| Saucony Cortana (Red) #2 Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| I am putting togheter a 5K race for my chruch in Lockhart. Here is the race logo I worked up. What do you think?
11 miles @ marathon pace, then 3 miles easy with Callie.
Seems like things are getting better.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
7:49:00 |
129 |
65% |
|
| 2 |
7:49:00 |
148 |
78% |
|
| 3 |
7:49:00 |
152 |
80% |
|
| 4 |
7:52:00 |
155 |
82% |
|
| 5 |
7:43:00 |
156 |
83% |
|
| 6 |
7:45:00 |
156 |
83% |
|
| 7 |
7:42:00 |
158 |
84% |
|
| 8 |
7:53:00 |
159 |
85% |
|
| 3 Miles w/Callie @ 8:50 Pace. |
|
|
| |
|
|
|
|
| |
|
|
|
|
| Total |
62:22:00 |
152 |
80% |
|
| Pace |
7:47:45 |
|
|
WT |
|
| Saucony Cortana (Red) #2 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
|
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:38:00 |
141 |
73% |
|
| 2 |
6:58:00 |
159 |
85% |
|
| Total |
14:36:00 |
150 |
79% |
|
| Pace |
7:18:00 |
|
|
|
| 3 Mile @ 8:50 Pace - HR 141 |
WT |
| Temp |
77 |
Humidity |
90 |
|
| Dew Point |
74 |
Wind |
|
158 |
There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.
Galatians 3:28
|
| Saucony Cortana (Red) #2 Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran 7 by myself and then 5 with Callie.
| Mile |
Time |
HR |
HR % |
| 1 |
8:27:00 |
123 |
61% |
| 2 |
8:11:00 |
140 |
72% |
| 3 |
8:14:00 |
142 |
74% |
| 4 |
8:11:00 |
143 |
74% |
| 5 |
8:44:00 |
147 |
77% |
| 6 |
8:45:00 |
149 |
78% |
| 7 |
8:27:00 |
148 |
78% |
| |
|
|
|
| 5 Miles w/Callie @ 9:13 Pace - HR 143 |
| |
|
|
|
| |
|
|
|
| Total |
58:59:00 |
142 |
73% |
| Pace |
8:25:34 |
|
|
|
| Saucony Cortana (Red) #2 Miles: 12.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:58:00 |
125 |
62% |
|
| 2 |
9:20:00 |
130 |
65% |
|
| 3 |
8:58:00 |
131 |
66% |
|
| 4 |
8:09:00 |
146 |
76% |
|
| 5 |
8:02:00 |
152 |
80% |
|
| 6 |
7:54:00 |
155 |
82% |
|
| 7 |
7:53:00 |
157 |
84% |
|
| 8 |
7:52:00 |
160 |
85% |
|
| |
|
|
|
|
| |
|
|
|
|
| |
|
|
|
|
| Total |
67:06:00 |
145 |
75% |
|
| Pace |
8:23:15 |
|
|
WT |
| Temp |
Hot |
Humidity |
Hot |
|
| Dew Point |
High |
Wind |
|
|
| Ran 8 mile total, 3 with Callie and then 3 alone. Running in Gatesville at the park. |
|
| Saucony Cortana (Red) #2 Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
| Ran by myself. Still Hot.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
7:48:00 |
133 |
68% |
|
| 2 |
8:01:00 |
145 |
76% |
|
| 3 |
7:55:00 |
150 |
79% |
|
| 4 |
7:52:00 |
153 |
81% |
|
| 5 |
7:54:00 |
155 |
82% |
|
| 6 |
7:49:00 |
155 |
82% |
|
| 7 |
7:53:00 |
158 |
84% |
|
| 8 |
7:58:00 |
161 |
86% |
|
| 8.5 |
3:38:00 |
164 |
87% |
|
| |
|
|
|
|
| |
|
|
|
|
| Total |
66:48:00 |
153 |
80% |
|
| Pace |
7:51:32 |
|
|
WT |
|
| Saucony Cortana (Red) #2 Miles: 8.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Recovery miles with Callie @ 8:47 pace.
This is what the Lord says— your Redeemer, the Holy One of Israel: “I am the Lord your God, who teaches you what is best for you, who directs you in the way you should go.
|
| Saucony Cortana (Red) #2 Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| I'm tired of complaining so I'm just going to say it wasn't cool.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:04:00 |
132 |
67% |
|
| 2 |
8:16:00 |
143 |
74% |
|
| 3 |
8:04:00 |
149 |
78% |
|
| 4 |
7:59:00 |
152 |
80% |
|
| 5 |
7:59:00 |
155 |
82% |
|
| 6 |
8:02:00 |
157 |
84% |
|
| 7 |
8:03:00 |
156 |
83% |
|
| 8 |
7:55:00 |
161 |
86% |
|
| 3 Miles w/Callie @ 8:47 Pace. |
|
|
| |
|
|
|
|
| |
|
|
|
|
| Total |
64:22:00 |
151 |
79% |
|
| Pace |
8:02:45 |
|
|
WT |
| Temp |
78/79 |
Humidity |
90/91 |
160 |
| Dew Point |
73 |
Wind |
8 |
156 |
What you heard from me, keep as the pattern of sound teaching, with faith and love in Christ Jesus. Guard the good deposit that was entrusted to you—guard it with the help of the Holy Spirit who lives in us.
|
| Saucony Cortana (Red) #2 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running so far today. I may go the the gym and run 3-4 miles at lunch.
Here is the flyer on the 5K we are putting on.
www.athleteguild.com/running/lockhart-tx/2014-grace-race-5k-and-family-fun-k
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 7.25 | 0.00 | 0.00 | 14.25 |
|
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:03:00 |
134 |
68% |
|
| 2 |
8:12:00 |
145 |
76% |
|
| 3 |
7:45:00 |
145 |
76% |
|
| 4 |
8:05:00 |
150 |
79% |
|
| 5 |
7:58:00 |
152 |
80% |
|
| 6 |
7:47:00 |
154 |
82% |
|
| 7 |
8:07:00 |
155 |
82% |
|
| 8 |
7:56:00 |
145 |
76% |
|
| 9 |
8:15:00 |
154 |
82% |
|
| 10 |
9:12:00 |
143 |
74% |
|
| 11 |
8:22:00 |
146 |
76% |
|
| 12 |
8:32:00 |
152 |
80% |
|
| 13 |
8:49:00 |
151 |
80% |
|
| 14 |
7:44:00 |
160 |
85% |
|
| 0.25 |
1:55:00 |
164 |
87% |
|
| Total |
116:42:00 |
149 |
78% |
|
| Pace |
8:11:22 |
|
|
WT |
| Temp |
73 |
Humidity |
90 |
|
| Dew Point |
70 |
Wind |
|
|
| Ran 7 by myself and then 7.25 with Callie, running longer on the turns to make the 7.25 instead of the normal 6.7 mile loop. This was the first time in a while I've felt like I could have gone further. |
|
| Saucony Cortana (Red) #2 Miles: 14.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
|
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:54:00 |
122 |
60% |
|
| 2 |
8:54:00 |
135 |
69% |
|
| 3 |
8:31:00 |
134 |
68% |
|
| 4 |
9:01:00 |
138 |
71% |
|
| 5 |
8:58:00 |
139 |
72% |
|
| 6 |
8:46:00 |
137 |
70% |
|
| 7 |
9:00:00 |
142 |
74% |
|
| 8 |
9:02:00 |
132 |
67% |
|
| 9 |
9:00:00 |
143 |
74% |
|
| 10 |
8:41:00 |
147 |
77% |
|
| |
|
|
|
|
| Total |
88:47:00 |
137 |
70% |
|
| Pace |
8:52:42 |
|
|
WT |
| Temp |
70 |
Humidity |
|
|
| Dew Point |
|
Wind |
|
|
| 7 Miles by myself and then 3 miles with Callie |
10 miles @ 8:50 pace.
|
| Saucony Cortana (Red) #2 Miles: 10.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| Went to the gym for the first time in 4-5 months.
7 Miles
|
| Saucony Cortana (Red) #2 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 8.00 | 0.00 | 0.00 | 11.00 |
| Tried to pick up the pace a little this morning and run a 8 mile progressive run. Then 3 miles with Callie. She is getting stronger and making those extra miles a little harder for me. :-) It was cool running with a full moon this morning!
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:01:00 |
127 |
63% |
|
| 2 |
7:51:00 |
144 |
75% |
|
| 3 |
7:50:00 |
152 |
80% |
|
| 4 |
7:36:00 |
156 |
83% |
|
| 5 |
7:35:00 |
158 |
84% |
|
| 6 |
7:41:00 |
160 |
85% |
|
| 7 |
7:23:00 |
164 |
87% |
8 Mile Avg |
| 8 |
7:22:00 |
170 |
91% |
7:39:52 |
| 9 |
8:46:00 |
148 |
78% |
|
| 10 |
8:45:00 |
153 |
81% |
|
| 11 |
8:37:00 |
155 |
82% |
|
| Total |
87:27:00 |
153 |
81% |
|
| Pace |
7:57:00 |
|
|
WT |
| Temp |
72 |
Humidity |
93 |
159 |
| Dew Point |
70 |
Wind |
|
155 |
Like the moon it shall be established forever, a faithful witness in the skies.” Selah
|
| Saucony Cortana (Red) #2 Miles: 11.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Supposed to be "easy" miles...I ws tired.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
9:08:00 |
120 |
59% |
|
| 2 |
9:03:00 |
135 |
69% |
|
| 3 |
8:41:00 |
139 |
72% |
|
| 4 |
9:16:00 |
140 |
72% |
|
| 5 |
8:37:00 |
145 |
76% |
|
| 6 |
8:56:00 |
137 |
70% |
|
| 7 |
9:01:00 |
146 |
76% |
|
| 8 |
9:07:00 |
147 |
77% |
|
| 9 |
8:49:00 |
150 |
79% |
|
| |
|
|
|
|
| |
|
|
|
|
| Total |
80:38:00 |
140 |
72% |
|
| Pace |
8:57:33 |
|
|
WT |
|
| Saucony Cortana (Red) #2 Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Happily not running today...needed a day of rest!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 4 Mile progressive tempo run then 3 with Callie.
Comparing this run with several simmilar 4 mile tempo runs 13 weeks out from a marathon shows that I may be little behind in my conditioning...or I may be a little bit ahead in my conditining...? The previous times were when the temperatures were 37 and 40. Today it was 76-78. The HR effort is about the same but the time is about 20 seconds slower.
Also, Callie is beginning to pick up the pace. She ran about a minute per mile faster today than about a month ago on the same run.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
7:28:00 |
140 |
72% |
|
| 2 |
7:23:00 |
158 |
84% |
|
| 3 |
7:13:00 |
164 |
87% |
|
| 4 |
6:48:00 |
170 |
91% |
177 |
| Total |
28:52:00 |
158 |
83% |
|
| Pace |
7:13:00 |
|
|
|
| 5 |
8:17:00 |
152 |
80% |
|
| 6 |
8:37:00 |
156 |
83% |
|
| 7 |
8:31:00 |
156 |
83% |
|
| Total |
25:25:00 |
155 |
82% |
|
| Pace |
8:28:38 |
|
|
WT |
| Temp |
76-78 |
Humidity |
93 |
155 |
| Dew Point |
73 |
Wind |
|
|
|
| Saucony Cortana (Red) #2 Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
| 7 miles with Callie @ 9:00 pace, 7 miles alone @ 7:55 pace. Temp 63!!!
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:58:00 |
125 |
62% |
|
| 2 |
8:59:00 |
133 |
68% |
|
| 3 |
9:09:00 |
131 |
66% |
|
| 4 |
8:55:00 |
128 |
64% |
|
| 5 |
9:13:00 |
133 |
68% |
|
| 6 |
9:02:00 |
133 |
68% |
7 Mile Avg |
| 7 |
9:00:00 |
136 |
70% |
9:02:17 |
| 8 |
7:48:00 |
144 |
75% |
|
| 9 |
8:17:00 |
148 |
78% |
|
| 10 |
8:07:00 |
151 |
80% |
|
| 11 |
7:47:00 |
150 |
79% |
|
| 12 |
8:09:00 |
155 |
82% |
|
| 13 |
7:59:00 |
157 |
84% |
7 Mile Avg |
| 14 |
7:33:00 |
163 |
87% |
7:57:09 |
| |
|
|
|
|
| Total |
118:56:00 |
142 |
73% |
|
| Pace |
8:29:43 |
|
|
WT |
| Temp |
63 |
Humidity |
87 |
|
| Dew Point |
59 |
Wind |
|
|
|
| Saucony Cortana (Red) #2 Miles: 14.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
|
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:53:00 |
134 |
68% |
|
| 2 |
8:19:00 |
146 |
76% |
|
| 3 |
7:48:00 |
144 |
75% |
|
| 4 |
8:26:00 |
148 |
78% |
|
| 5 |
8:25:00 |
148 |
78% |
|
| 6 |
7:59:00 |
149 |
78% |
|
| 7 |
8:04:00 |
154 |
82% |
|
| |
|
|
|
|
| Total |
56:54:00 |
146 |
76% |
|
| Pace |
8:07:43 |
|
|
WT |
| Temp |
|
Humidity |
|
|
| Dew Point |
|
Wind |
|
|
| Ran Small Loop. |
|
| Saucony Cortana (Red) #2 Miles: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
|
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:47:00 |
125 |
62% |
|
| 2 |
8:51:00 |
135 |
69% |
|
| 3 |
8:45:00 |
136 |
70% |
|
| |
|
|
|
|
| |
|
|
|
|
| Total |
26:23:00 |
132 |
67% |
|
| Pace |
8:47:40 |
|
|
WT |
| Temp |
70 |
Humidity |
78 |
|
| Dew Point |
63 |
Wind |
|
|
| Out and Back with Callie. |
|
| Saucony Cortana (Red) #2 Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 11.00 | 0.00 | 0.00 | 15.25 |
| The long runs are creeping up in distance but the weather is not wanating to cooporate.
Ran 11 by myself and then 4 with Callie.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:39:00 |
126 |
63% |
|
| 2 |
8:53:00 |
137 |
70% |
|
| 3 |
8:23:00 |
138 |
71% |
|
| 4 |
8:26:00 |
149 |
78% |
|
| 5 |
7:55:00 |
147 |
77% |
|
| 6 |
7:59:00 |
150 |
79% |
|
| 7 |
8:18:00 |
150 |
79% |
|
| 8 |
8:33:00 |
151 |
80% |
|
| 9 |
7:36:00 |
152 |
80% |
|
| 10 |
8:08:00 |
158 |
84% |
11 Mile Avg |
| 11 |
8:28:00 |
157 |
84% |
8:18:00 |
| 12 |
9:01:00 |
150 |
79% |
|
| 13 |
9:01:00 |
146 |
76% |
|
| 14 |
8:54:00 |
149 |
78% |
|
| 15 |
8:41:00 |
153 |
81% |
4.25 Avg |
| 0.25 |
1:48:00 |
165 |
88% |
8:48:14 |
| Total |
128:43:00 |
148 |
77% |
|
| Pace |
8:26:26 |
|
|
WT |
| Temp |
76 |
Humidity |
93 |
|
| Dew Point |
71 |
Wind |
|
|
| |
|
| Saucony Cortana (Red) #2 Miles: 15.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.00 | 0.00 | 10.00 |
| Self inflicted Run-Fail today! Now I now how to simulate the bonk in a marathon and feel the death march for the last four miles.
After my run yesterday, my whole body was somewhat tired this morning. I decided to go ahead and run 10 miles but with a little different approch than normal. I decided to run 1/4 mile fast, then walk 10-15 seconds and repeate this process throughout the run. The first few miles went pretty good but going into mile 5 I could feel the fatigue and lactate buildup. At mile 6 I completly bonked. I felt sick at my stomach, dizzy and had to walk an extended period of time after that. I have felt this way before in a couple of races and I hate it!
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:28:00 |
124 |
61% |
|
| 2 |
8:31:00 |
142 |
74% |
|
| 3 |
8:01:00 |
147 |
77% |
|
| 4 |
8:40:00 |
155 |
82% |
|
| 5 |
8:12:00 |
153 |
81% |
|
| 6 |
8:51:00 |
150 |
79% |
|
| 7 |
10:00:00 |
142 |
74% |
|
| 8 |
10:25:00 |
144 |
75% |
|
| 9 |
9:44:00 |
144 |
75% |
|
| 10 |
10:37:00 |
146 |
76% |
|
| |
|
|
|
|
| Total |
91:29:00 |
145 |
75% |
|
| Pace |
9:08:54 |
|
|
WT |
| Temp |
76 |
Humidity |
93 |
157 |
| Dew Point |
74 |
Wind |
|
153 |
Psalms 9:9 The LORD also will be a refuge for the oppressed, a refuge in times of trouble.
|
| Saucony Cortana (Red) #2 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Took it easy today and went to the gym. Did a little upper body weights too.
Found a 10K race in Kyle (just a few miles down the road) on October 11 so I entered it. The entry was only $ 19.50 ... NICE!
Joe, you might be interested in this one:
http://www.hootenannyonthehill.com/id21.html
|
| Saucony Mirage II Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| Don't let the slow times fool you...the effort was there!
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:05:00 |
132 |
67% |
|
| 2 |
8:01:00 |
146 |
76% |
|
| 3 |
8:03:00 |
150 |
79% |
|
| 4 |
7:59:00 |
155 |
82% |
|
| 5 |
8:04:00 |
157 |
84% |
|
| 6 |
8:02:00 |
156 |
83% |
|
| 7 |
8:20:00 |
156 |
83% |
|
| 8 |
8:39:00 |
156 |
83% |
9 Mile Avg |
| 9 |
8:48:00 |
158 |
84% |
8:13:27 |
| 10 |
9:01:00 |
146 |
76% |
|
| 11 |
9:02:00 |
152 |
80% |
|
| 12 |
8:49:00 |
159 |
85% |
|
| Total |
100:53:00 |
152 |
80% |
|
| Pace |
8:24:25 |
|
|
WT |
| Temp |
76 |
Humidity |
93 |
|
| Dew Point |
73 |
Wind |
|
|
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.
|
| Saucony Cortana (Red) #2 Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 miles easy but hot.
|
| Mizuno Wave Sayonara Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| Callie had her long run of 8 miles today so I ran my first 6 miles with her then speeded up for my last 6 miles to marathon pace and running the last mile in 6:51. It's sad and hard to believe that 6:51 is actually my half marathon pace. I've got a way to go.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
9:11:00 |
123 |
61% |
|
| 2 |
9:06:00 |
130 |
65% |
|
| 3 |
9:15:00 |
132 |
67% |
|
| 4 |
9:18:00 |
133 |
68% |
|
| 5 |
9:15:00 |
131 |
66% |
6 Mile Avg |
| 6 |
9:16:00 |
132 |
67% |
9:13:30 |
| 7 |
7:49:00 |
144 |
75% |
|
| 8 |
8:01:00 |
149 |
78% |
|
| 9 |
7:52:00 |
150 |
79% |
|
| 10 |
8:02:00 |
156 |
83% |
|
| 11 |
7:58:00 |
157 |
84% |
6 Mile Avg |
| 12 |
6:51:00 |
167 |
89% |
7:45:30 |
| Total |
101:54:00 |
142 |
73% |
|
| Pace |
8:29:30 |
|
|
WT |
New shoes today...Adidas Energy Boost. I went to Acadamy and tried on almost every pair of running shoes they had and found these to be the best fit, most comfortable. I think they are going to be good.
I had gone to Lukes Locker last weekend and bought some Mizunowent to Lukes Locker a week ago and bought some Mazon Wave Sayonara but haven't really liked them after running in them a couple of times.
|
| Adidas Energy Boost Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 1.00 | 0.00 | 4.00 |
| Polina, our foreign exchange student, decided she wanted to try and run so she, callie and I went out at 6:30 this morning to run.
We all ran 1 mile in 11 minutes, then Callie and I ran 2 more miles at about 9:45 Pace (Callie ran long yesterday so this was supposed to be a very easy recovery for her), then I ran 1 mile by myself at 6:57 Pace.
It was fun to have both of them run with me but Callie is off to Ft Worth, then California, then Colorado for the next several days. She will be moving to California in the next few weeks so I'll be losing my running partner. :-(
|
| Adidas Energy Boost Miles: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 14.00 | 1.00 | 0.00 | 16.00 |
| With a little break in the weather (71 degrees, 81% humidity, 63 degree dew point) I decided to run a little longer today and do a fairly long Aerobic run keeping my HR between 145-150 which is 75-80%. I think the run went pretty well but I bored by the last mile and just had to pick up the pace. :-)
The first mile I ran with Polina (our foreign exchange student). She has decided she wants to run the Grace Race 5K on November 15. She has never run before so it's fun to get her started on this quest.
As soon as we get a little cooler weather I going to attempt a 20 miler!
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 Slow |
10:11:00 |
120 |
59% |
w/Polina |
| 1 |
7:57:00 |
137 |
70% |
|
| 2 |
8:12:00 |
142 |
74% |
|
| 3 |
8:20:00 |
146 |
76% |
|
| 4 |
8:32:00 |
146 |
76% |
|
| 5 |
7:50:00 |
147 |
77% |
|
| 6 |
8:00:00 |
148 |
78% |
|
| 7 |
8:17:00 |
147 |
77% |
|
| 8 |
8:09:00 |
148 |
78% |
|
| 9 |
8:11:00 |
147 |
77% |
|
| 10 |
8:23:00 |
149 |
78% |
|
| 11 |
8:39:00 |
147 |
77% |
|
| 12 |
8:36:00 |
151 |
80% |
|
| 13 |
8:04:00 |
151 |
80% |
|
| 14 |
8:13:00 |
151 |
80% |
|
| 15 |
7:13:00 |
165 |
88% |
|
| Total |
122:36:00 |
148 |
78% |
|
| Pace |
8:10:24 |
|
|
WT |
| Temp |
71 |
Humidity |
81 |
|
| Dew Point |
64 |
Wind |
|
154 |
A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.
|
| Adidas Energy Boost Miles: 16.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 3.00 | 0.00 | 7.25 |
| What a wonderful day to run!
The mix of running may be a little confusing as I ran some by myself, some with Callie and Polina, some with just Callie. Overall I got in 3 fast miles in the mix.
| Mile |
Time |
HR |
HR % |
|
| 1 |
9:03:00 |
123 |
61% |
Slow |
| 2 |
6:43:00 |
162 |
86% |
Tempo |
| 3 |
6:43:00 |
156 |
83% |
Tempo |
| 4 |
10:17:00 |
131 |
66% |
w/Polina |
| 5 |
8:57:00 |
134 |
68% |
w/Callie |
| 6 |
6:26:00 |
160 |
85% |
Tempo |
| 7 |
9:05:00 |
146 |
76% |
w/Callie |
| 0.25 |
2:06:00 |
150 |
79% |
w/Callie |
| Total |
59:20:00 |
145 |
75% |
|
| Pace |
8:11:02 |
|
|
WT |
| Temp |
63 |
Humidity |
77 |
157 |
| Dew Point |
56 |
Wind |
|
156 |
My dear children, I write this to you so that you will not sin. But if anybody does sin, we have an advocate with the Father—Jesus Christ, the Righteous One.
1 John 2:1 NIV
|
| Adidas Energy Boost Miles: 7.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| 7 miles but not feeling very good. Kinda sick. Was supposed to do 20. |
| Adidas Energy Boost Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 Mile with Polina 2 9:15 pace. Not feeling good at all...respitory and flu like symptoms.
|
| Adidas Energy Boost Miles: 1.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 3.00 | 7.00 |
| Feeling better but not 100%. I didn't want to go run long so I decided on a track workout. It went pretty good but I cut one 800 out at the end as I was feeling pretty fatigued. My first 1200 felt great but I seemed to fade after that. I know I need to do more of this type workout. I promise to do so in the future. :-) I actually like the faster track stuff!
| Mile |
Time |
HR |
HR % |
Max HR |
| 2 |
Warm-Up (8:45 pace) |
|
| 1200m |
4:26:00 |
164 |
87% |
173 |
| 2 Min |
|
|
|
|
| 1200m |
4:33:00 |
161 |
86% |
175 |
| 2 Min |
|
|
|
|
| 800m |
2:58:00 |
160 |
85% |
173 |
| 2 Min |
|
|
|
|
| 800m |
2:56:00 |
156 |
83% |
171 |
| 2 Min |
|
|
|
|
| 800m |
3:02:00 |
157 |
84% |
169 |
| 2 Min |
|
|
|
|
| 2 |
Cool-Down (8:05 pace) |
|
Give, and it will be given to you. Good measure, pressed down, shaken together, running over, will be put into your lap. For with the measure you use it will be measured back to you.”
|
| Adidas Energy Boost Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
|
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:23:00 |
132 |
67% |
|
| 2 |
8:28:00 |
142 |
74% |
|
| 3 |
7:54:00 |
148 |
78% |
|
| 4 |
7:59:00 |
151 |
80% |
|
| 5 |
7:40:00 |
156 |
83% |
|
| 6 |
10:24:00 |
133 |
68% |
w/Polina |
| |
|
|
|
|
| |
|
|
|
|
| Total |
40:24:00 |
146 |
76% |
|
First 5
Pace |
8:04:48 |
|
|
WT |
| Temp |
66 |
Humidity |
90 |
|
| Dew Point |
62 |
Wind |
|
|
| A little sore from yesterday's fast run. |
|
| Adidas Energy Boost Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Somebody please tell me this type run is good for me. :-(
| Mile |
Time |
HR |
HR % |
| 1 |
8:59:00 |
125 |
62% |
| 2 |
9:10:00 |
134 |
68% |
| 3 |
8:23:00 |
137 |
70% |
| 4 |
9:12:00 |
139 |
72% |
| 5 |
8:53:00 |
147 |
77% |
| 6 |
9:20:00 |
144 |
75% |
| 7 |
8:36:00 |
145 |
76% |
| 8 |
8:46:00 |
148 |
78% |
| 9 |
9:04:00 |
152 |
80% |
| Total |
80:23:00 |
141 |
73% |
| Pace |
8:55:53 |
|
|
| Temp |
76 |
Humidity |
94 |
| Dew Point |
74 |
Wind |
|
|
| Adidas Energy Boost Miles: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 62 degrees, 67% humidity, 52 degree dewpoint...yeah..!!!
| Mile |
Time |
| 1 |
7:46:00 |
| 2 |
7:40:00 |
| 3 |
7:22:00 |
| 4 |
7:39:00 |
| 5 |
7:28:00 |
| 6 |
7:12:00 |
| 7 |
7:17:00 |
| Total |
52:24:00 |
| Pace |
7:29:09 |
1 mile with Polina at 10:00 pace.
|
| Adidas Energy Boost Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| Fairly sucessful 20 mile run but I do think I'm a little behind in my training. The weather just hasn't cooperated very well and I'm not as tough as Joe is to be able to train right through it.
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:01:00 |
134 |
68% |
|
| 2 |
8:05:00 |
142 |
74% |
|
| 3 |
8:15:00 |
143 |
74% |
|
| 4 |
8:13:00 |
144 |
75% |
|
| 5 |
8:08:00 |
145 |
76% |
8:08:24 |
| 6 |
8:26:00 |
143 |
74% |
142 |
| 7 |
7:43:00 |
145 |
76% |
|
| 8 |
8:15:00 |
148 |
78% |
|
| 9 |
7:58:00 |
150 |
79% |
|
| 10 |
8:24:00 |
152 |
80% |
8:09:12 |
| 11 |
7:38:00 |
149 |
78% |
148 |
| 12 |
8:18:00 |
151 |
80% |
|
| 13 |
8:02:00 |
153 |
81% |
|
| 14 |
8:36:00 |
156 |
83% |
|
| 15 |
7:44:00 |
154 |
82% |
8:03:36 |
| 16 |
8:03:00 |
159 |
85% |
153 |
| 17 |
7:32:00 |
164 |
87% |
|
| 18 |
7:55:00 |
162 |
86% |
|
| 19 |
8:08:00 |
163 |
87% |
|
| 20 |
7:59:00 |
168 |
89% |
7:55:24 |
| |
|
|
|
163 |
| Total |
161:23:00 |
151 |
79% |
|
| Pace |
8:04:09 |
|
|
WT |
| Temp |
66 |
Humidity |
48 |
|
| Dew Point |
46 |
Wind |
|
153 |
|
| Adidas Energy Boost Miles: 20.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| 8.25 Miles slow. Recovery after a 20 miler on Saturday.
|
| Adidas Energy Boost Miles: 8.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| Another track workout. I started out really sluggish and feeling like I couldn't achieve the goal. I was supprised after the third rep that I had actually dropped my time. The goal was 6 800m reps at 2:58 with a 1:30 recovery between. I took more time between the reps as it was really hot and humid and I felt like I needed to let my core temp cool down a little.
| Mile |
Time |
HR |
HR % |
Max HR |
| 2 |
Warm-Up @ 9:00 Pace |
|
| 800m |
3:03:00 |
148 |
78% |
162 |
| |
Recovery |
|
|
|
| 800m |
3:01:00 |
151 |
80% |
166 |
| |
Recovery |
|
|
|
| 800m |
3:00:00 |
155 |
82% |
170 |
| |
Recovery |
|
|
|
| 800m |
2:58:00 |
156 |
83% |
171 |
| |
Recovery |
|
|
|
| 800m |
2:55:00 |
159 |
85% |
174 |
| |
Recovery |
|
|
|
| 800m |
2:49:00 |
161 |
86% |
175 |
| |
Recovery |
|
|
|
| 1 |
Cool-Down @ 10:30 Pace |
|
| Avg Time |
2:57:20 |
155 |
82% |
|
| |
|
|
Total Miles |
6 |
| High School Track |
| 720º - Very Humid - Light Breeze |
Prepare your work outside; get everything ready for yourself in the field, and after that build your house.
|
| Adidas Energy Boost Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 0.00 | 5.25 |
| 5 Miles alone @ 8:53 Pace then 1.25 Miles @ 10:30 Pace with Polina.
|
| Adidas Energy Boost Miles: 5.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Today was a miserable day of running and made me want to quit.
|
| Adidas Energy Boost Miles: 13.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.75 | 0.00 | 1.00 | 0.00 | 2.75 |
| 1.25 Miles with Callie and Polina @ 10:00 Pace. 1 Mile @ 6:44 Pace by myself, .5 Mile @ 9:00 Pace. Running a 10K tomorrow.
Running a 10K race tomorrw but now expecting much. Hopefully I can at lease run it at HM pace.
|
| Adidas Energy Boost Miles: 2.75 |
| |
| | Race: |
Hootenanny 10K (6.214 Miles) 00:45:10, Place overall: 6, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.20 | 0.00 | 6.20 |
| I'll write more details when I get back in town next week but this wasn't a great race for me. I didn't really feel good about my running. My pace was about 30 seconds slower than my best Half Marathon pace. I felt tired and sore.
6th overall out of 61 - 2nd in my Age Group.
It was good to see Joe at this race. The weather was a little nasty, but it was still fun.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:05:00 |
149 |
78% |
|
| 2 |
7:20:00 |
162 |
86% |
|
| 3 |
7:26:00 |
165 |
88% |
|
| 4 |
7:18:00 |
168 |
89% |
|
| 5 |
7:38:00 |
168 |
89% |
|
| 6 |
7:12:00 |
168 |
89% |
|
| 0.2 |
1:00:00 |
175 |
94% |
|
| Total |
44:59:00 |
163 |
86% |
|
| Pace |
7:15:19 |
|
|
WT |
|
| Brooks Racer ST 5 (Race Shoes) Miles: 6.20 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 3.00 | 6.00 |
| My entries are going to be short until I can get back to a real computer next week.
Track workout today:
(12) 400's @ avg time of 1:23. Took 1:30 active recovery between the first six, then 2:30 between 6-7, and then 1:30 between the 7-12.
Not quite as good as I've done before but it was 82 degrees in the afternoon when I ran.
|
| Adidas Energy Boost Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 4.00 | 3.00 | 0.00 | 7.25 |
| Finally back from the business trip. I got sick on the trip and just couldn't run. Still have some respiratory problems but much better.
This was the very same run as I did on 10/3 with almost the exact same time and results. I wasn't targeting that, it's just how it came out.
| Mile |
Time |
HR |
HR % |
|
| 1 |
7:45:00 |
130 |
65% |
|
| 2 |
7:36:00 |
144 |
75% |
|
| 3 |
7:21:00 |
146 |
76% |
|
| 4 |
7:34:00 |
151 |
80% |
|
| 5 |
7:29:00 |
152 |
80% |
|
| 6 |
7:15:00 |
156 |
83% |
|
| 7 |
7:18:00 |
160 |
85% |
|
| 0.25 |
Cool-Down |
|
|
| Total |
52:18:00 |
148 |
78% |
|
| Pace |
7:28:17 |
|
|
WT |
| Temp |
54 |
Humidity |
76 |
155 |
| Dew Point |
45 |
Wind |
0 |
|
|
| Adidas Energy Boost Miles: 7.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 with Callie...easy.
|
| Saucony Cortana (Red) #2 Miles: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 1.00 | 0.00 | 0.00 | 7.00 |
| 7 at the gym.
|
| Adidas Energy Boost Miles: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| 9 Miles - 4 @7:00 Pace, 5 @ 8:30 Pace.
|
| Adidas Energy Boost Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Easy with Callie.
|
| Adidas Energy Boost Miles: 3.00 |
| |
| | Race: |
Chosen Half Marathon (13.1 Miles) 01:37:06, Place overall: 22, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| ~~Marathon for Adoption - Gruene, TX
10/25/2014
Mile Time Heart Rate HR % Best Pace
1 7:34:00 153 81%
2 7:28:00 163 87%
3 7:41:00 163 87%
4 7:22:00 161 86%
5 7:08:00 165 88%
6 7:16:00 167 89%
7 7:24:00 168 89%
8 7:10:00 170 91%
9 7:34:00 166 88%
10 8:07:00 168 89%
11 7:18:00 168 89%
12 7:23:00 171 91%
13 6:41:00 178 96%
13.1 1:00:00 182 99% 4:04
Total 97:06:00 166 88% 51:53:00
Pace 7:19:19 51:37:00
65º - Humid
22 Out of 1,200 Runners
4th In Age Group
Not a great race for me but at least I didn't bonk. Last mile 6:41 so I did have a little kick left.
|
| Saucony Kinvara 2 (Race Shoes) Miles: 13.10 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 2.00 | 0.00 | 9.00 |
| 2 easy miles with Polina, 2 miles @ 6:47 pace, 3 easy miles with Callie, 2 miles @ 7:29 pace.
|
| Adidas Energy Boost Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.75 | 0.00 | 0.00 | 9.75 |
| ~~9.75 miles @ 7:50 pace on the strip in Las Vegas. 60 degees, 20% humidity...nice.
Going to be in LV until Thursday and may not get to run again here.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 0.00 | 8.00 |
| 3 miles easy with Polina, 3 miles @ 7:00 pace, 3 miles with Callie @ 9:00 pace.
| 8/24/2014 |
| Mile |
Time |
HR |
HR % |
|
| 1 |
9:52:00 |
116 |
56% |
w/Polina |
| 2 |
13:14:00 |
104 |
48% |
| 3 |
7:04:00 |
145 |
76% |
By Myself |
| 4 |
7:09:00 |
150 |
79% |
| 5 |
6:51:00 |
152 |
80% |
| 6 |
9:21:00 |
146 |
76% |
w/Callie |
| 7 |
9:01:00 |
149 |
78% |
| 8 |
9:00:00 |
149 |
78% |
| Total |
71:32:00 |
139 |
71% |
|
| Pace |
8:56:30 |
|
|
WT |
| Temp |
|
Humidity |
|
|
| Dew Point |
|
Wind |
|
|
| Mixed assortment of running. |
|
| Adidas Energy Boost Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Quite a running group today. We had Callie, Polina and Callie's boyfriend Matt. We ran 2 miles at an easy pace.
Sad day (for me) as today is the day Callie moves to California...!
|
| Adidas Energy Boost Miles: 2.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 20.00 | 0.00 | 0.00 | 20.00 |
| This is the first 20 mile run in months...maybe since January. I was very concerned that it might be a run-fail but the further I ran the more conficent I became. I pushed the last three miles and pushed to above 90% effort at the end. The weather cooporated and gave me a chance to run without overheating. This ranks 4th of all my (20) 20 mile runs I have done with an avg of 80% effort overall.
Nice progression on each 5 mile Avg going from 7:52 - 7:47 - 7:33 - 7:19 pace.
I needed this run!
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:01:00 |
156 |
83% |
|
| 2 |
7:55:00 |
139 |
72% |
|
| 3 |
7:55:00 |
142 |
74% |
|
| 4 |
7:45:00 |
144 |
75% |
|
| 5 |
7:46:00 |
144 |
75% |
7:52:24 |
| 6 |
8:01:00 |
139 |
72% |
145 |
| 7 |
7:45:00 |
150 |
79% |
|
| 8 |
7:41:00 |
142 |
74% |
|
| 9 |
7:49:00 |
148 |
78% |
|
| 10 |
7:42:00 |
149 |
78% |
7:47:36 |
| 11 |
7:39:00 |
149 |
78% |
146 |
| 12 |
7:34:00 |
150 |
79% |
|
| 13 |
7:42:00 |
150 |
79% |
|
| 14 |
7:18:00 |
156 |
83% |
|
| 15 |
7:35:00 |
159 |
85% |
7:33:36 |
| 16 |
7:34:00 |
160 |
85% |
153 |
| 17 |
7:29:00 |
161 |
86% |
|
| 18 |
7:09:00 |
162 |
86% |
|
| 19 |
7:11:00 |
166 |
88% |
|
| 20 |
7:14:00 |
172 |
92% |
7:19:24 |
| 0.33 |
Slow-Cool Down |
|
164 |
| Total |
152:45:00 |
152 |
80% |
|
| Pace |
7:38:15 |
|
|
WT |
| Temp |
45/53 |
Humidity |
65/74 |
158.5 |
| Dew Point |
34/45 |
Wind |
|
156 |
Let us come before him with thanksgiving and extol him with music and song. For the LORD is the great God, the great King above all gods.
|
| Adidas Energy Boost Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.02 | 0.00 | 2.00 | 1.00 | 10.02 |
| A real mix of running today. I ran with Polina for 2 miles in the middle of the run.
I feel like I should be a little faster on these 1.5 mile runs. Basiclly I ran an avg of 6:23 which is the same as 5K pace. I should be able to run at least a 6:10 at this distance. Legs are not the problem it's still the cardio.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:45:00 |
120 |
59% |
|
| 2 |
9:00:00 |
133 |
68% |
|
| 1 |
6:24:00 |
153 |
81% |
|
| 0.5 |
3:09:00 |
166 |
88% |
176 |
| 0.52 |
5:00:00 |
149 |
78% |
|
| 1 |
10:12:00 |
133 |
68% |
|
| 2 |
12:02:00 |
118 |
57% |
|
| 1 |
9:06:00 |
127 |
63% |
|
| 2 |
8:48:00 |
138 |
71% |
|
| 1 |
6:24:00 |
157 |
84% |
|
| 0.5 |
3:12:00 |
173 |
93% |
172 |
| 0.52 |
5:05:00 |
140 |
72% |
|
| Total |
87:07:00 |
142 |
73% |
|
| Pace |
8:42:42 |
|
|
WT |
| Temp |
73 |
Humidity |
High |
|
| Dew Point |
|
Wind |
|
|
Ran 2 miles easy, 1.5 miles fast, 2.5 miles with Polina slow, 2 miles easy, 1.5 miles fast, .5 miles slow.
6:23 Avg Pace for the two fast 1.5 miles. |
My dear brothers, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, for man's anger does not bring about the righteous life that God desires.
|
| Adidas Energy Boost Miles: 10.02 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| RAIN.....!
| Mile |
Time |
HR |
HR % |
|
| 1 |
10:18:00 |
114 |
55% |
|
| 2 |
9:33:00 |
125 |
62% |
|
| 3 |
8:56:00 |
134 |
68% |
|
| 4 |
9:05:00 |
135 |
69% |
|
| 5.4 |
12:02:00 |
137 |
70% |
|
| Total |
49:54:00 |
129 |
65% |
|
| Pace |
9:14:48 |
|
|
WT |
| Temp |
61 |
Humidity |
Raining |
|
| Dew Point |
|
Wind |
|
|
| Ran in the RAIN! 1.5 miles with Polina, the rest easy. |
|
| Saucony Cortana (Red) #2 Miles: 5.40 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles nice and easy at the gym. Got a cortisone shot in my foot yesterday.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 3.00 | 0.00 | 10.00 |
| I felt like this was a very good run and felt strong throughout. I need to go back and do some comparisons from previous runs. I liked my last three miles! ...And overall heartrate was nice and low.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
9:05:00 |
126 |
63% |
|
| 2 |
8:51:00 |
130 |
65% |
|
| 3 |
8:29:00 |
130 |
65% |
|
| 4 |
8:21:00 |
133 |
68% |
|
| 5 |
7:56:00 |
144 |
75% |
|
| 6 |
7:47:00 |
149 |
78% |
|
| 7 |
7:23:00 |
148 |
78% |
|
| 8 |
7:09:00 |
154 |
82% |
|
| 9 |
6:40:00 |
159 |
85% |
|
| 10 |
6:34:00 |
167 |
89% |
|
| |
|
|
|
|
| Total |
78:15:00 |
144 |
75% |
|
| Pace |
7:49:30 |
|
|
WT |
| Temp |
53 |
Humidity |
63 |
|
| Dew Point |
43 |
Wind |
Light |
156 |
| Progressive run. Felt really good throughout the run! |
|
| Adidas Energy Boost Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| I ran some slow miles and two fast miles.
ACTUALLY THE TWO FASTEST MILES I HAVE EVER LOGGED! :-)
5:48 & 5:39...I picked out the flatest part of my 7 mile route to run these miles.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:59:00 |
142 |
74% |
|
| 2 |
8:58:00 |
144 |
75% |
|
| 3 |
5:48:00 |
162 |
86% |
|
| 4 |
9:57:00 |
139 |
72% |
|
| 5 |
9:48:00 |
143 |
74% |
|
| 6 |
5:39:00 |
161 |
86% |
|
| 7 |
10:51:00 |
136 |
70% |
|
| |
|
|
|
|
| Total |
60:00:00 |
147 |
76% |
|
| Pace |
8:34:17 |
|
|
WT |
| Temp |
Nice |
Humidity |
Nice |
|
| Dew Point |
Nice |
Wind |
|
|
Ran some slow miles and 2 really fast miles.
1st and 2nd Fastest Miles Ever Logged! |
|
| Adidas Energy Boost Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 10.00 | 4.00 | 1.00 | 20.25 |
| I think I'm getting there. Yesterday I ran 7 miles with two of them "fast". Those two miles were the fastest two miles I have ever logged at 5:48 & 5:39. Today's run was good and as I ran I continued to up the pace until I ran a 6:55 on my 20th mile. (Overall pace 7:43)
I think I've snapped out of my funk so now it's time to just run!
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:14:00 |
131 |
83% |
|
| 2 |
8:09:00 |
140 |
72% |
|
| 3 |
8:15:00 |
138 |
74% |
|
| 4 |
8:14:00 |
141 |
75% |
|
| 5 |
8:10:00 |
138 |
75% |
8:12:24 |
| 6 |
8:01:00 |
137 |
72% |
138 |
| 7 |
7:53:00 |
137 |
79% |
|
| 8 |
7:54:00 |
137 |
74% |
|
| 9 |
7:50:00 |
139 |
78% |
|
| 10 |
7:59:00 |
145 |
78% |
7:55:24 |
| 11 |
7:38:00 |
149 |
78% |
139 |
| 12 |
7:44:00 |
151 |
79% |
|
| 13 |
7:44:00 |
151 |
79% |
|
| 14 |
7:35:00 |
154 |
83% |
|
| 15 |
7:30:00 |
154 |
85% |
7:38:12 |
| 16 |
7:24:00 |
157 |
85% |
152 |
| 17 |
7:16:00 |
159 |
86% |
|
| 18 |
7:08:00 |
162 |
86% |
|
| 19 |
7:04:00 |
163 |
88% |
|
| 20 |
6:55:00 |
169 |
92% |
7:09:24 |
| 0.25 |
Slow-Cool Down |
|
162 |
| Total |
154:37:00 |
148 |
80% |
|
| Pace |
7:43:51 |
|
|
WT |
| Temp |
48/51 |
Humidity |
73/74 |
157 |
| Dew Point |
40/46 |
Wind |
|
155 |
|
| Adidas Energy Boost Miles: 20.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 2.5 miles slow with Polina.
|
| Adidas Energy Boost Miles: 2.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Just a nice easy run.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:41:00 |
125 |
62% |
|
| 2 |
8:39:00 |
136 |
70% |
|
| 3 |
8:37:00 |
133 |
68% |
|
| 4 |
8:58:00 |
137 |
70% |
|
| 5 |
8:21:00 |
132 |
67% |
|
| 6 |
8:38:00 |
134 |
68% |
|
| 7 |
8:42:00 |
135 |
69% |
|
| 8 |
8:56:00 |
136 |
70% |
|
| 9 |
8:11:00 |
135 |
69% |
|
| 10 |
8:38:00 |
139 |
72% |
|
| |
|
|
|
|
| Total |
86:21:00 |
134 |
68% |
|
| Pace |
8:38:06 |
|
|
WT |
| Temp |
59 |
Humidity |
High |
|
| Dew Point |
|
Wind |
Light |
|
|
| Saucony Cortana (Red) #2 Miles: 10.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 4.00 | 0.00 | 0.00 | 9.00 |
|
2 miles Elliptical @ 9:30 pace, 2 miles TM @ 7:30 pace, 2Miles Elliptical @9:30 Pace, 2 miles TM @ 7:30 pace, 1 mile Elliptical @ 8:30 pace.
Total Miles: 9 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.50 | 0.00 | 0.00 | 13.50 |
| Burrrrr....!!!!
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:17:00 |
126 |
83% |
|
| 2 |
8:15:00 |
142 |
72% |
|
| 3 |
8:01:00 |
144 |
74% |
|
| 4 |
8:22:00 |
148 |
75% |
8:13:45 |
| 5 |
7:46:00 |
144 |
75% |
25 |
| 6 |
8:25:00 |
145 |
72% |
|
| 7 |
8:10:00 |
145 |
79% |
|
| 8 |
8:17:00 |
150 |
74% |
8:09:30 |
| 9 |
8:24:00 |
150 |
78% |
141 |
| 10 |
8:04:00 |
148 |
78% |
|
| 11 |
7:31:00 |
147 |
78% |
|
| 12 |
7:29:00 |
149 |
79% |
7:52:00 |
| 13 |
7:22:00 |
157 |
79% |
147 |
| 13.5 |
3:45:00 |
159 |
83% |
|
| Total |
108:08:00 |
147 |
77% |
|
| Pace |
8:00:36 |
|
|
WT |
| Temp |
36 |
Humidity |
38 |
157 |
| Dew Point |
13 |
Wind |
22 |
153 |
| Ran big loop, smallville and some extra to get 13. No real plan, just ran. Hands and feet stayed warm, face was cold! |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
| Just a slow steady state run. I ran an out and back around half of Big Loop, then down Birdsong Road to Lonley Road and out 20N for a mile...then back the same way. I didn't have enough water so I started to get dehydrated at about mile 12. My HR started to rise a little and my effort increasedbut it wasn't too bad. It's good I could feel the effect coming on and then the result. (Note to self: I have to drink plenty of water or I it will be the detriment to my race.)
73.5 miles for the month...I think this is a first...but only by a little. :-)
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:57:00 |
121 |
83% |
|
| 2 |
8:57:00 |
131 |
72% |
|
| 3 |
8:40:00 |
127 |
74% |
|
| 4 |
9:10:00 |
127 |
75% |
|
| 5 |
9:12:00 |
123 |
75% |
8:59:12 |
| 6 |
9:10:00 |
127 |
72% |
126 |
| 7 |
8:43:00 |
129 |
79% |
|
| 8 |
9:10:00 |
129 |
74% |
|
| 9 |
8:50:00 |
131 |
78% |
|
| 10 |
9:02:00 |
128 |
78% |
8:59:00 |
| 11 |
9:04:00 |
131 |
78% |
129 |
| 12 |
8:58:00 |
134 |
79% |
|
| 13 |
8:53:00 |
133 |
79% |
|
| 14 |
9:06:00 |
134 |
83% |
|
| 15 |
8:59:00 |
134 |
85% |
9:00:00 |
| 16 |
9:00:00 |
138 |
85% |
133 |
| 17 |
8:49:00 |
139 |
86% |
|
| 18 |
8:43:00 |
140 |
86% |
|
| 0.25 |
Slow Cool Down |
88% |
|
| Total |
161:23:00 |
131 |
84% |
|
| Pace |
8:57:57 |
|
|
WT |
| Temp |
36 |
Humidity |
30 |
|
| Dew Point |
10 |
Wind |
10 |
152 |
|
| Saucony Cortana (Red) #2 Miles: 18.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Today I produced my first 5K race (Grace Race - Lockhart, Tx). We had about 60-70 runners.
Slow Joe and DerHammer both came and ran, they took 1st and 2nd! I was so proud of them. :-)
I feel like the race went well but I do have a few things I will improve on next year!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 4.00 | 0.00 | 8.00 |
| I went to the High School Track this evening to do some repeats. It was about 45 degrees, windy (17-25 mph) with some drizzle. I was planning to run the exact RLRF 800 workout for three four weeks out from race day but I forgot my watch and had to use my phone to do the timing. I warmed up for two miles @ 7:50 pace and then went directly into my repeats. The repeats were supposed to be 2:58 with 1:30 between for rest. I decided, because of the wind and the fact that I didn't have a watch, that I would simply turn on my stopwatch on my phone and not turn it off until I was complete. I think this turned out to be really good as I couldn't "cheat" on the rest time this way. All of the 8 repeats came in very close to the 3:00 mark and then I went directly into my 2 mile cool-down @ 7:50 pace.
| Mile |
|
|
|
|
| 2 |
Warm-Up @ 7:50 Pace |
|
| 800m |
3:00:00 |
Repeats varied from
about 2:55 to 3:05 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 1:30 |
Recovery |
| 800m |
3:00:00 |
| 2 |
Warm-Up @ 7:50 Pace |
|
| Avg Pace |
3:00:00 |
|
|
WT |
| Temp |
45 |
Humidity |
|
|
| Dew Point |
|
Wind |
17-25 |
|
I felt really good about this run. I seemed to be really struggling a few weeks ago and now/finally I am completing my target runs with somewhat ease. One more 20 miler tomorrow and then I will take the foot off the gas petal.
Hopefully I'll be ready for a really good race at the CIM!
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles at the gym at a very easy pace of 9:30.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 15.00 | 5.00 | 0.00 | 20.00 |
| 20 miler @ 7:28 PACE / HR 156. 2nd best 20 miler ever.
I've learned that about 155 HR is my breaking point in long runs (over 16) and 165 HR in my medium long runs (10-15). Speed is not the issue, I can run 6's any time I want throughtout the medium or long run but know I will hit the breaking point after a couple of miles if my HR hits those critical numbers. Once I have hit those numbers I can't reverse the effect.
I need to make sure and run my marathon by HR effort and not mental effort or I will overrun my physical ability.
It's hard to read the below but the first 5 avg was 7:46, second 5 was 7:31, third 5 was 7:19 and last 5 was 7:17. A few low 7's thrown in there but no 6's.
~~Mile Time HR HR %
1 7:45:00 145 76%
2 8:00:00 144 75%
3 7:47:00 146 76%
4 7:48:00 150 79%
5 7:31:00 151 80% 7:46:12
6 7:32:00 152 80% 147
7 7:31:00 150 79%
8 7:27:00 152 80%
9 7:25:00 153 81%
10 7:41:00 154 82% 7:31:12
11 7:11:00 149 78% 182
12 7:26:00 155 82%
13 7:19:00 158 84%
14 7:26:00 160 85%
15 7:15:00 161 86% 7:19:24
16 7:29:00 155 82% 187
17 7:20:00 159 85%
18 7:17:00 158 84%
19 7:04:00 163 87%
20 7:19:00 166 88% 7:17:48
192
Total 149:33:00 154 81%
Pace 7:28:39
|
| Adidas Energy Boost Miles: 20.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 on hotel TM. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| Slow/Fast Run Today. What happened to the COOL weather while I was gone?
| Mile |
Time |
HR |
HR % |
|
| 1 |
8:53:00 |
124 |
83% |
|
| 2 |
6:58:00 |
139 |
72% |
|
| 3 |
8:59:00 |
134 |
74% |
|
| 4 |
6:53:00 |
139 |
75% |
|
| 5 |
9:05:00 |
131 |
75% |
|
| 6 |
6:56:00 |
150 |
72% |
|
| 7 |
9:02:00 |
134 |
79% |
|
| 8 |
6:38:00 |
156 |
74% |
|
| 9 |
9:45:00 |
153 |
78% |
|
| 10 |
6:52:00 |
153 |
78% |
|
| 11 |
9:06:00 |
142 |
78% |
|
| 12 |
6:38:00 |
142 |
79% |
|
| Total |
95:45:00 |
141 |
76% |
|
| |
6:49:10 |
Fast Miles Pace |
|
| |
9:08:20 |
Slow Miles Pace |
WT |
| Temp |
68 |
Humidity |
High/Drizzle |
|
| Dew Point |
Low |
Wind |
|
|
|
| Adidas Energy Boost Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| 1.5 easy with Polina. |
| Adidas Energy Boost Miles: 1.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 4.00 | 8.50 |
| 1 mile easy 2 miles @ 6:15 pace 2.5 miles easy with Polina 2 miles @ 6:18 pace 1 mile easy 8.5 miles total Hoping to run a 6:15 pace for my 5K on thanksgiving day...but not sure if that is possible!?
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:20:00 |
128 |
64% |
Easy |
| 2 |
6:13:00 |
154 |
82% |
|
| 3 |
6:22:00 |
165 |
88% |
171 |
| 4 |
10:00:00 |
118 |
57% |
Easy |
| 5 |
10:00:00 |
118 |
57% |
Easy |
| 5.5 |
5:00:00 |
118 |
57% |
Easy |
| 6 |
6:21:00 |
148 |
78% |
|
| 7 |
6:18:00 |
163 |
87% |
169 |
| 8 |
8:56:00 |
138 |
71% |
Easy |
| Total |
67:30:00 |
156 |
80% |
|
| Fast Miles Avg Pace |
6:18:30 |
|
|
| Overall Avg Pace |
8:26:15 |
|
WT |
| Temp |
66 |
Humidity |
|
|
| Dew Point |
|
Wind |
|
|
| Target: Run some fast miles. I felt better on the second set of two fast miles. I was really struggling at the end of the first two. |
|
| Adidas Energy Boost Miles: 8.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| It's funny how when you break up a run like this is seems so much easier. Polina wanted me to run two miles with her so miles 6,7 were with her. The goal was to stick as close to (perfect condition) MGP as possible. The hills always make it hard to stay very consistent.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
8:48:00 |
118 |
57% |
Easy |
| 2 |
7:30:00 |
143 |
74% |
|
| 3 |
7:27:00 |
145 |
76% |
|
| 4 |
7:21:00 |
148 |
78% |
153 |
| 5 |
7:24:00 |
149 |
78% |
|
| 6 |
11:00:00 |
115 |
55% |
Easy |
| 7 |
11:00:00 |
115 |
55% |
Easy |
| 8 |
7:30:00 |
135 |
69% |
|
| 9 |
7:17:00 |
148 |
78% |
151 |
| 10 |
7:26:00 |
147 |
77% |
|
| 11 |
7:18:00 |
145 |
76% |
|
| 12 |
8:56:00 |
138 |
71% |
Easy |
| Total |
98:57:00 |
137 |
70% |
|
| Fast Miles Avg Pace |
7:24:08 |
|
|
| Overall Avg Pace |
8:59:44 |
|
WT |
| Temp |
48 |
Humidity |
61 |
|
| Dew Point |
36 |
Wind |
Light |
156 |
| Target: Run some MGP miles. Did it but it seemed harder than the HR indicates. Ran the 1st 4 out & back on hills, 2nd toward the flat land. |
|
| Adidas Energy Boost Miles: 12.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Just a nice easy run. First two with Polina.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
10:30:00 |
118 |
57% |
|
| 2 |
10:30:00 |
109 |
51% |
|
| 3 |
9:15:00 |
121 |
59% |
|
| 4 |
9:06:00 |
129 |
65% |
|
| 5 |
8:24:00 |
129 |
65% |
|
| 6 |
9:02:00 |
132 |
67% |
|
| 7 |
8:52:00 |
131 |
66% |
|
| 8 |
8:32:00 |
131 |
66% |
|
| 9 |
8:32:00 |
133 |
68% |
|
| |
|
|
|
|
| |
|
|
|
|
| Total |
82:43:00 |
126 |
63% |
|
| Pace |
9:11:27 |
|
|
WT |
| Temp |
37 |
Humidity |
75 |
|
| Dew Point |
30 |
Wind |
9 |
|
|
| Adidas Energy Boost Miles: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today... 5K tomorrow.
| |
| | Race: |
Gruene Turkey Trot (3.107 Miles) 00:19:33, Place overall: 13, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 3.10 | 0.00 | 3.10 |
| Hit my goal plus 3 seconds (6:18 avg pace) ... but I was hoping for some something spectacular today. The temperature was great at 48 degrees but it was rather windy with a steady 14 mph wind. The course does a short .35 mile loop then goes down the main street of Gruene, through a neighborhood, along a long stretch of slightly uphill highway then back through neighborhood to the finish in downtown Gruene. The course was not as flat as I rememered it to be and between mile .75 and 2.75 it was directly into the wind. I started out right on pace, where I wanted to be, at 6:14. I was thinking I could up the pace fro there but with the wind I pretty much burned out on the second mile. Mile three was pretty flat and .75 of it with the wind so I was able to pick up the pace a little here. the last .3 mile I was able to gut it out with my usual fast kick and pass a couple of other runners. I ended up 13th overall (one girl beat me) out of 1600 runners/walkers, 2nd in the 40's masters and 1st in my age bracket.
Now its time to concentrate on. the CIM next week. Hopefully this decent 5k time will translate to a 3:16 marathon time. :-)
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| |
| Brooks Racer ST 5 (Race Shoes) Miles: 3.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 miles in Gatesville today. Didn't really have a plan but was thinking to just run easy, then modified to 8 at marathon pace and the decided on 8 closer to half marathon pace. All of this thinking was in the first mile. Overall Avg. Pace. Felt like Derunzo!
Went back to try and find an equilivant run but really couldn't. Everything is either 15+ seconds slower or HR of 8-10 bpm faster on the overall avg.
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
7:28:00 |
135 |
69% |
|
| 2 |
7:08:00 |
141 |
73% |
|
| 3 |
7:17:00 |
148 |
78% |
|
| 4 |
7:07:00 |
153 |
81% |
|
| 5 |
7:26:00 |
156 |
83% |
|
| 6 |
7:23:00 |
154 |
82% |
|
| 7 |
7:09:00 |
159 |
85% |
|
| 8 |
7:09:00 |
162 |
86% |
|
| Total |
58:07:00 |
151 |
79% |
|
| Pace |
7:15:52 |
|
|
WT |
| Temp |
48 |
Humidity |
|
|
| Dew Point |
|
Wind |
Light |
|
|
| Adidas Energy Boost Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Easy with Polina.
|
| Adidas Energy Boost Miles: 2.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles in the gym on the Elliptical.
|
| Adidas Energy Boost Miles: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 1.50 | 0.00 | 7.00 |
| 2 Mile warm-up @ 8:30 pace, (6) 400's @ Avg 1:25 w/400 recovery, then 2 miles @ 8:15 cool-down.
My dang foot is bothering me again!
|
| Adidas Energy Boost Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Tapering ... Just Tapering ...
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.65 | 0.00 | 0.00 | 0.00 | 5.65 |
| 5.65 miles on the elliptical today. Trying to avoid pounding on my foot. Went and had it injected again this morning. Hooey it relives some of the pressure. Headed out to CIM tomorrow afternoon. This will be a very fast trip. Hooey the race is fast too! I've been so busy I haven't been able to post much lately. I've set my goal on 3:16 again. ..we'll see how that plays out. Going this trip alone. ..wish someone was going with me. :-( | |
| | Race: |
California International Marathon (CIM) (26.2 Miles) 03:18:40, Place overall: 816, Place in age division: 55 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| I found some additional notes I wote about the CIM Marathon...Here they are.
CIM (California International Marathon) what a great race!
Now that I’ve actually done it I would highly recommend it to you guys. The course is very nice, great support and spectators and best of all excellent weather.
I actually decided to run this race last year from a recommendation from DerHammer (I think it was after I had trained for the SA Rock-N-Roll Marathon and had to drop down to the Half Marathon because of the hot weather). I decided to go to Sacramento to try and PR for another Boston BQ.
My training has been a little disappointing leading up to the race with the exception of the last couple of weeks where I finally began feeling good…with the exception of my foot. I have what the doctor calls “2nd Metatarsal Overload” and it may require surgery to fix it. I have had two injections, one on Friday before the race to relieve the pain. We’ll see about that..?
I planned my race pace based on a racing calculator (www.findmymarathon.com/paceband.php) that I found. It takes into consideration your goal pace, target effort throughout the race and the course profile. It worked very well for me in the Army Marathon and in this marathon too.
Going out my plan was to run a very conservative first half and then an aggressive second half. I knew if I ran to hard and elevated my HR early in the race that I would bonk and not finish strong. As you can see I did exactly what I had planned except for a few seconds loss here and there. I pretty much walked at every water station to make sure I hydrated well. I also was able to run with a couple of girls for the first half that were pacing for a 3:25-30 marathon. I broke my miles into 5 mile increments, the same way I’ve been doing it in all my long training runs with the intention to drop the average pace at each set of five. As you can see I did pretty well at that except for the last five (7:39, 7:37, 7:31, 7:24, 7:29…5 mile averages).
Throughout the race I felt under control watching my HR trying to make sure, even on the up hills, my HR didn’t spike over 160 bpm until after mile 20. It did begin to spike above 160 at mile 18 but at that point it was time to push and I couldn’t hold back. On miles 22, 24, 26 I walked twice and as you can see it cost me some extra time. My legs were really burning and I thought it best to give them a little extra rest to make sure I didn’t completely burn out.
Below is my original entry:
Some Race notes... CIM is a great course. I was lucky an hit it on a perfect day (temperature was 54 at the start) for me with it not being too hot or too cold. The humidity was pretty high at about 90 percent but it didn't seem to bother me too much with the lower temperature. I was expecting a much bigger "feel" to the race knowing that it was a very popular fast run. The atmosphere was much more layed back than some of the other marathons I have run. The crowds at the start weren't bad and they had plenty of port-a-potties.
I used the race pace calculator (www.findmymarathon.com/paceband.php) to help me with my pacing. I had used it when I ran the Army Marathon and it seemed to work very well. It allows you to pick your paces based on the specific course and then adjust based on your strategy (conservative,even,aggressive, very aggressive splits,etc.). I chose very a conservative start with a very aggressive negative split for the finish knowing how I like to run. I also added in my own HR averages based on all of my other races and training runs. I believe I hit my goals about as close as I could expect as you can see from my comparrison chart. At this point I'm not really sure what I could have done better other than be in better shape or simply exerted more effort earlier in the race but based on my slowed pace on mile 26 and my elevated HR I'm pretty sure I would have just blown up earlier in the race.
Stopping for now...I'll write some details on the actual race soon...
I've been comparing some of my target numbers verses actual. Here are the comparrisons.
| |
CIM Marathon Target -vs- Actual |
| |
Target |
Actual |
Over/Under |
| |
Pace |
Avg HR |
Pace |
Avg HR |
Pace |
Avg HR |
| 1 |
7:41:00 |
158 |
7:43:00 |
147 |
0:02:00 |
-11 |
| 2 |
7:48:00 |
154 |
7:45:00 |
152 |
0:03:00 |
-2 |
| 3 |
7:39:00 |
150 |
7:31:00 |
151 |
0:08:00 |
1 |
| 4 |
7:39:00 |
150 |
7:43:00 |
149 |
0:04:00 |
-1 |
| 5 |
7:30:00 |
152 |
7:37:00 |
150 |
0:07:00 |
-2 |
| 6 |
7:42:00 |
153 |
7:41:00 |
151 |
0:01:00 |
-2 |
| 7 |
7:38:00 |
151 |
7:36:00 |
151 |
0:02:00 |
0 |
| 8 |
7:39:00 |
149 |
7:43:00 |
151 |
0:04:00 |
2 |
| 9 |
7:36:00 |
149 |
7:37:00 |
153 |
0:01:00 |
4 |
| 10 |
7:35:00 |
151 |
7:30:00 |
153 |
0:05:00 |
2 |
| 11 |
7:27:00 |
150 |
7:24:00 |
154 |
0:03:00 |
4 |
| 12 |
7:23:00 |
151 |
7:40:00 |
154 |
0:17:00 |
3 |
| 13 |
7:29:00 |
151 |
7:36:00 |
155 |
0:07:00 |
4 |
| 14 |
7:20:00 |
151 |
7:31:00 |
156 |
0:11:00 |
5 |
| 15 |
7:24:00 |
152 |
7:28:00 |
158 |
0:04:00 |
6 |
| 16 |
7:23:00 |
153 |
7:29:00 |
158 |
0:06:00 |
5 |
| 17 |
7:14:00 |
153 |
7:21:00 |
159 |
0:07:00 |
6 |
| 18 |
7:19:00 |
155 |
7:27:00 |
159 |
0:08:00 |
4 |
| 19 |
7:24:00 |
154 |
7:22:00 |
161 |
0:02:00 |
7 |
| 20 |
7:18:00 |
156 |
7:25:00 |
161 |
0:07:00 |
5 |
| 21 |
7:20:00 |
159 |
7:20:00 |
163 |
0:00:00 |
4 |
| 22 |
7:20:00 |
161 |
7:35:00 |
164 |
0:15:00 |
3 |
| 23 |
7:21:00 |
164 |
7:22:00 |
166 |
0:01:00 |
2 |
| 24 |
7:19:00 |
165 |
7:42:00 |
166 |
0:23:00 |
1 |
| 25 |
7:20:00 |
169 |
7:27:00 |
170 |
0:07:00 |
1 |
| 26 |
7:20:00 |
172 |
7:47:00 |
172 |
0:27:00 |
0 |
| 26.2 |
1:38:00 |
177 |
2:15:00 |
176 |
0:37:00 |
-1 |
3:18:40
|
| Saucony Kinvara 2 (Race Shoes) Miles: 26.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| In the gym & some upper body wieghts.
|
| Adidas Energy Boost Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Callie's home! 3 Miles with her...easy.
|
| Adidas Energy Boost Miles: 3.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| 5 Miles on the Elliptical easy & 1 Mile on the TM @ 7:30 Pace.
|
| Adidas Energy Boost Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.00 | 0.00 | 6.00 |
| Well, the big news is my daughter Callie Andra is now engaged to a great young man Matt Pfaff. I am so happy and proud of her. I truly believe this is a union God has and will bless. I also got to run, probably for the last time, on the Trinity Trails in Ft Worth.
We came up here last night for the after party. 6 Miles @ 7:05 Pace. Felt Strong
(Tried padding my shoe a little different and it seemed to help a little. Now my toe has this permanent crook. My wife says it gives her the "creeps" to look at it.
|
| Adidas Energy Boost Miles: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 0.00 | 0.00 | 8.00 |
| Chipping away at the magic 2,000 mile mark. Raining this morning so I went to the gym...dreaded TM! 2 easy, 6 @ 8:30 Pace.
My foot/toe is still not good. Now I've figured out I can't really move the dammaged toe along with the crook in it.
|
| Adidas Energy Boost Miles: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| The plan was for 10 somewhat easy miles today. Trying to get to 2,000 miles for 5 he year. My foot is just on the edge of unbearable but I'm getting by. On the back side of my 10 mile loop l ran up on a girl running and her husband riding a bike supporting her. We stopped briefly and introduced ourselves. Come to find out she is training for the Austin marathon in February. This was her longest run ever and was 17 miles. I decided to turn back and run with them for a while. I ran back 1-1/4 miles and then sail I should probably head home. It added 2.5 miles to my run. It was mice to see another serious runner on the road. We exchanged Facebook names, I am planning to see if I can get her on the blog. 12.5 miles @ 8:11 pace. |
| Adidas Energy Boost Miles: 12.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 8.00 | 0.00 | 0.00 | 8.25 |
| 8 Miles @ 7:28 Pace in Gatesville on a very hilly route.
|
| Adidas Energy Boost Miles: 8.25 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today...the kids are at home and we stayed up late playing games.
As I am reflecting over the year in running I realized that I have been dealing with this toe issure since mid May. I think I have completly destroyed my second toe as it now has an ugly crook in it and now I can't really move it or push down with it at all. I think I've just torn all of the tendons/ligaments in the joint completly loose. I'm not sure what to do at this point. Last the doctor said was that he could to cut the bone and shorten it. (I don't want to have surgery!) Since then I lost all muscle control of it. I can't really move it or push down at all. It continues to be sore...sometimes better sometimes worse. Although I am pretty tolerant to pain I'm not sure if I can keep up the effort for much longer.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.57 | 7.00 | 0.00 | 0.00 | 9.57 |
| Ran my first 7 by myself around the small loop @ 7:25 pace, then 2.5 with Callie, Matt and Polina slow! |
| Adidas Energy Boost Miles: 9.25 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 9.20 | 0.00 | 0.00 | 9.20 |
| 3.2 @ 7:54 Pace. Had to take one of the kids to the airport at 5:30am then back home for a quick 3.2 miles. ... Maybe some more at lunch or after work.
6 more @ 8:00 pace during my lunch hour.
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 7 by myself then 3 with Polina and Callie. | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.07 | 0.00 | 0.00 | 0.00 | 3.07 |
| at the 1.5 mile mark I felt and heard a pop in my foot (at the bad toe joint), then I felt a sharp pain in the joint that also ran the length of my foot to my heel. I couldn't run or even walk for a few minutes but then finally was able to start back home slowly. By the time I got home I was running slowly and most of the pain had gone away. Not sure what happend but maybe I finally tore the joint completly apart or maybe it was out of joint and it popped back in alignment... just don't know.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 2.00 | 3.00 | 0.00 | 8.25 |
| Updated:
Went to the gym and put in another 5 miles, 3 @ 8:45 pace and 2 @ 7:45 Pace.
__________________________________________________________________
Amazingly my foot feels better today than it has for quite a while. After the pop and burning pain yesterday I though I was finsished running for a while. Today there is only a slight pain at the ball of my foot and a slight pain on the tendons along the bottom of my foot. It felt so much better than it has in a long time so I just ran...
16.29 miles to go to get to 2,000 miles. Didn't go to bed until past midnight so my run was short this morning. Planning to go to the gym at noon and run another 6. Trying my best to get there!
| Mile |
Time |
HR |
HR % |
Max HR |
| 1 |
7:12:00 |
|
#N/A |
|
| 2 |
7:15:00 |
|
#N/A |
|
| 3 |
6:30:00 |
|
#N/A |
|
| .25 Mile Cooldown |
|
|
|
| |
|
|
|
|
| Total |
20:57:00 |
0 |
#N/A |
|
| Pace |
6:59:00 |
|
|
WT |
| Temp |
29 |
Humidity |
88 |
|
| Dew Point |
30 |
Wind |
3 |
158 |
| Ran out and Back. |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Almost to the 2,000 mile goal. 7 miles today around the Small Loop. I left my watch at work so I just ran....some slow, some medium, some fast. Nice and cool this morning at about 44 degrees.
Got me some new Altra shoes hoping the open toe would help my foot problem. It's actually feeling much better since the pop and burn the other day. My toe is just limp an I can't really move it...but it doesn't hurt as much. :-(
|
| Altra - Green Miles: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.29 | 0.00 | 0.00 | 4.29 |
| WhooHooo...4.29 miles finishes the year exactly at 2,000 miles. It's been a good but hard year. Qualified and ran Boston, crashed on my bike and tore up my face and broke my shoulder then picked up my training and ran both 5k and marathon PR's. Got to run my last 2,000th mile today with my newly engaged daughter Callie. God is good...life is good...even when it's hard! |
| Altra - Green Miles: 4.29 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1051.81 | 737.69 | 163.80 | 46.70 | 2000.00 |
|
| Saucony Cortana (Red) Miles: 485.38 | Saucony Cortana (Blue) Miles: 33.00 | Saucony Mirage II Miles: 245.20 | Saucony Hurricane 15 (Orange) Miles: 5.00 | Saucony Cortana (Red) #2 Miles: 563.85 | Saucony Kinvara 2 (Race Shoes) Miles: 77.75 | 2014 Condor Flight Road Bike Miles: 433.70 | Brooks Racer ST 5 (Race Shoes) Miles: 13.05 | Newton Distance Miles: 6.00 | Mizuno Wave Sayonara Miles: 7.00 | Adidas Energy Boost Miles: 393.52 | Altra - Green Miles: 11.29 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|