High-Octane

I have no Idea how it happened but I put this entry on Nov. 26 of 2012... Thanks JG for noticing it. Now it's corrected :-)

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I was out of town (at my parents) and today was a Cross-Training Day but I didn't have anywhere to bike or elliptical so I decided to do an easy run instead. This is the first "easy" run in at least 8 weeks. All my runs have been Repeats, Tempo or Long runs, all with very specific paces and distances. The RLRF program makes every workout a very exerted effort (maybe that's because I chose the 3:15 marathon plan...ha ha). I probably should have picked a slower goal based on the fact that my one and only marathon time was 3:38:09 (there are excuses :-( , Anyway, back to the subject at hand... I decided to just run hard enough to keep my HR at 140. There are a few rolling hills so I did have a little fluxuation, but not much. The run was very plesant and seemed very easy!

I went back and compared this "easy" run today with my first ever 8 mile run back on 8/29/10, my pace back then was 9:40 and my HR 136...quite a difference in the two runs :-)

I've got some tough Repeats today (Tues. as I write this) which may knock the wind out of my sail but for now I'm very pleased with my progress.

1/2/2012
Mile	Time	HR	HR %
1	8:12:00	145	78%
2	8:18:00	139	74%
3	8:41:00	138	73%
4	8:50:00	140	74%
5	8:18:00	138	73%
6	8:24:00	140	74%
7	8:37:00	142	76%
8	8:17:00	141	75%
Total	67:37:00	140	74%
Pace	8:27:07
Ran in Gatesville Out & Back Route
35Âș to 45Âș - Calm and Clear
Recovery Run - Target was HR of 140 or Less

Track Repeats today...!

Today was another good day of running for me. Again, I wasn't sure if I could do what was on the schedule but when I was finished I very pleased. I beat all of the paces and had time to spare. I even ran one of my recovery 400's at an 8:00 pace! Sorry...I don't mean to sound like I'm bragging, I'm more amazed that I'm able to do this and have made so much progress :-)

1/3/2012
Mile	Time	HR	HR %	Max HR
2	Warm-Up @ 9:00 Pace
1600m	5:58:00	164	89%	171
400m	Recovery
3200m	12:34:00	166	90%	175
800m	Recovery
800m	2:54:00	158	85%	168
400m	Recovery
800m	2:57:00	156	83%	173
2	Cool-Down @ 8:36 Pace
		161	87%
			Total Miles	9
High School Track
50Âș - Light Breeze
Target: Repeats - 10-20 Min. Warm-up, 1600 @ 6:12 (6:12 pace), 400m Recovery, 3200 @ 12:40 (6:20 pace), 800m Recovery, 2 x 800m @ 2:58 (5:56 pace), 400m Recovery, 10 Min. Cool-down. Note: This was a good/hard workout. Beat all paces slightly and felt good afterwards.

John 1:17
For the law was given through Moses; grace and truth came through Jesus Christ.

Boaring Cross-Training day at the gym.

21 miles on the stationary bike in one hour, then lifted a few light weights.

Psalm 37:4

Delight yourself in the Lord, and he will give you the desires of your heart.

Tempo Run Day :-) :-) :-)

I'm not sure why but today was a planned easier day on the RLRF program. After contemplating it I decided to make it a little tougher by running 5 Tempo miles instead of 4 and drop the pace a few seconds. The run went good. I think I maxed out my ability on the distance. Another mile or so would have really killed me! I did forget to put on my HR monitor so I don't have those numbers for the chart.

1/5/2012
Mile	Time	HR	HR %	Elev. Change
1.8	Warm-up @ 8:50 Pace
1	6:47:00	No HR Monitor		- 126'
2	6:48:00			+ 41'
3	6:57:00			+ 13'
4	6:49:00			+ 53'
5	6:54:00			+ 62'
0.2	Cool-Down
Total	34:15:00
		Total Miles		7
Tempo Miles	34:15:00
Pace	6:51:00
Small Loop
50Âș - Calm and Clear
Target: Tempo Run - 1 Easy, 4 Miles @ 7:00 pace, 1 Mile Easy Forgot to wear my HR monitor. Decided to run 5 instead of 4 and push the pace a little bit. Ran 1.8 miles then stretched, then ran 5 at Tempo.

1 Timothy 6:6-7

6 But godliness with contentment is great gain, 7 for we brought nothing into the world, and[a] we cannot take anything out of the world.

Since Friday is an "Off" day for me I thought I would use it to post a link to Callie's (my daughter) Blog. As you may know she is in Africa on a mission trip. If you're interested at all, read her blog entry for Jan. 5th. Although she's only 20, she has insight most of us will never see.

Here's the link:

http://callie2011.blogspot.com/2012/01/toothpaste-gospel.html?spref=fb

Long run day! I was a little dissipointed with my run today but I probably had too high expectations.  I was expecting this to be easier after my successful long run last week but for some reason I struggled in accomplishing my goal. My plan was to run every mile a few seconds faster than last week but I became skeptical soon after I started because my HR jumped immediatly to 155. I know, from experience, below 155 is a comfortable effort for me I can sustain the effort for a long period of time but when my HR get to 160 I begin to labor. I can maintain above 160 for about 13 miles (while running a half marathon) but that's about the limit. There are a couple of factors that probably contributed in a negative way today such as the weather being 10-15 degrees hotter and the hard tempo run on Thursday. Even being a little dissipointed I still consider this a good run since it's way beyond what the perscribed pace was for today's RLRF schedule.

1/7/2012
Mile	Time	HR	HR %
1	7:42:00	164	89%
2	7:46:00	157	84%
3	7:45:00	159	85%
4	7:32:00	154	82%
5	7:34:00	154	82%
6	7:33:00	154	82%
7	7:47:00	156	83%
8	7:42:00	156	83%
9	7:44:00	155	82%
10	7:43:00	158	85%
11	7:44:00	157	84%
12	7:46:00	157	84%
13	7:46:00	160	86%
14	7:43:00	163	88%
15	7:43:00	163	88%
16	7:37:00	160	86%
17	7:37:00	162	87%
18	7:56:00	166	90%
19	7:56:00	163	88%
20	7:29:00	169	92%
Total	154:05:00	159	85%
Pace	7:42:15
Big Loop (clockwise) to Smallville to Lonely Road to Old Chruch, Back to Smallville and Finished Off Big Loop.
60Âș to70Âș - 5-8 mph Wind
Target: Long Run - 20 Miles @ 7:56 I was a little disappointed in this run compared to last week's 20 miler. I planned and expected to run every mile slightly faster than last week's run but at mile 18 I strated to slow down. For some reason my HR started out quite a bit higher on this run and when it peaked at 160 I really started feeling fatigued.