High-Octane

I was a little tired on this run after two days of roping in Waco at a USTRC Event. I have a little mess-up on one steer or I could have won pretty well in one event. I still won the Incentive which paid all of my fees back for the weekend and a very nice trophy buckle. I'll try to post a picture tomorrow of the buckle.

1/15/2012
Mile	Time	HR	HR %
1	7:46:00	152	80%
2	7:35:00	149	78%
3	7:36:00	151	80%
4	7:40:00	150	79%
5	7:58:00	152	80%
6	7:44:00	153	81%
7	7:48:00	154	82%
8	7:39:00	156	83%
9	7:34:00	158	85%
10	7:47:00	155	82%
11	7:45:00	159	85%
12	7:38:00	160	86%
13	7:42:00	159	85%
14	7:39:00	161	87%
15	7:24:00	164	89%
Total	115:15:00	156	83%
Pace	7:41:00
Gatesville - To Church
40Âș - Clear
Target: Long Run - 15 Miles @ 7:46 I was a little sluggish on this run but was also tired from a long day roping on Saturday. No problem with this pace and distance but still don't have confidence to maintain for another 11 miles at 7:26.

Ecclesiastes 4:9
It's better to have a partner than go it alone. Share the work, share the wealth. And if one falls down, the other helps, But if there's no one to help, tough!

Cross-Training day at the gym.

15 Miles on the Stationary Bike

2 Miles on the Elliptical

Boaring, but good since my legs were a little sore from the long run on Sunday. I think they were sore because I basiclly sat around all day after the run (sitting and visiting my parents and driving).

Revelation 21:4
‘He will wipe every tear from their eyes. There will be no more death’ or mourning or crying or pain, for the old order of things has passed away.”

Ahhh...Ha ha...made a mistake reading my workout plan today and didn't realize it until I went to put these number in my spreadsheet. I was suppose to run two 1000m after the 200m but I only ran one. Oh well...things have been going well and I don't think it will hurt that much to miss one 1000m run. I'll probably just run an extra Tempo mile on Thursday to punish myself for making the mistake!

1/17/2012
Mile	Time	HR	HR %	Max HR
2	Warm-Up @ 9:00 Pace
1000m	3:38:00	151	80%	163
400m	Recovery
2000m	7:38:00	164	89%	175
400m	Recovery
1000m	3:42:00	159	85%	169
200m	Recovery
2	Cool-Down @ 8:19 Pace
		158	84%
			Total Miles	6.5
High School Track
65Âș - Drizzle
Target: Repeats - 10-20 Min. Warm-up, 1000m @ 3:44 (5:58 Pace), 2000m @ 7:50 (6:04 pace), 1000m @ 3:44 (5:58 Pace), (400m Recovery between each), 10 Min. Cool-Down. Note: Made a mistake
should have run two 1000m at the end and not just one :-(

Romans 6:23

For the wages of sin is death, but the free gift of God is eternal life in Christ Jesus our Lord.

Cross-Training Day...

16 Miles on the Stationary Bike and 3 Miles on the Elliptical.

Here is the trophy buckle from my win last Saturday:

Temp Run Today on the RLRF program. Scheduled was 5 miles Tempo but I went ahead and ran 6 to make up for my slacking on Tuesday :-) It's funny because when I finished the run I was thinking..."this run should have been a little easier", but as I now go back and look at my times and HR I realize that I ran a faster pace on this training run than I did in my 10K race last summer (7:00 @ 93HR  pace vs 6:54 @ 87HR). I also know that I could have gained several seconds per mile if I were really racing. I was really spent when I finished the 10K race and after this run I felt great.

I ran in my new Kinvara 2 shoes. They feel good but I can tell the difference in lack of cushioning on the sole. I think my feet will be a little sore after running in these shoes.

1/19/2012
Mile	Time	HR	HR %	Elev. Change
1.8	Warm-Up
1	6:49:00	140	72%
2	6:54:00	157	84%
3	6:57:00	164	89%
4	6:59:00	166	90%
5	6:58:00	169	92%
6	6:52:00	171	93%
1	Cool-Down
Total	41:29:00
		Total Miles		8.8
Tempo Miles	41:29:00	161	87%
Pace	6:54:50
Small Loop + Smallville
55Âș - 10 mph Wind
Target: Tempo Run - 1 Easy, 5 Miles @ 7:00 pace I decided to add 1 extra mile on the Tempo since I shorted my Repeats by 1000m on Tuesday.

I don't know if I should be happy or unhappy with this run. Although the scheduled pace was 7:56 for 20 miles and I ran a 7:49 for 20 I still didn't feel it was sucessful. I just felt heavy throughout the run, my legs seemed to get really stiff and I felt like I ran out of energy near the end and I almost feel like my body temperature started dropping too. The effort to finish the run was very difficult even though my HR actually began dropping after mile 15. To run a 7:29 pace for 26.2 miles seems impossible right now!

1/21/2012
Mile	Time	HR	HR %
1	7:39:00	142	74%
2	7:54:00	156	83%
3	8:01:00	153	81%
4	7:48:00	148	78%
5	7:51:00	147	77%
6	7:43:00	149	78%
7	7:50:00	152	80%
8	7:42:00	152	80%
9	7:34:00	154	82%
10	7:42:00	154	82%
11	7:39:00	152	80%
12	7:39:00	153	81%
13	7:44:00	156	83%
14	7:47:00	157	84%
15	7:45:00	157	84%
16	7:52:00	154	82%
17	7:46:00	154	82%
18	8:24:00	154	82%
19	8:21:00	153	81%
20	7:48:00	156	83%
Total	156:29:00	153	81%
Pace	7:49:27
Big Loop (clockwise) to Smallville to Lonely Road to Old Chruch, Back to Smallville and Finished Off Big Loop.
55Âș - Ran at Night (6-9)
Target: Long Run - 20 Miles @ 7:56 I don't think I fuled up properly on this run. I felt heavy from the start. After about 14 miles I felt like I just didn't have any energy and my legs got really heavy and stiff. At about mile 18 I started to feel a little sick and after the run I continued to feel bad a while.  Notice how my HR started dropping at mile 16 also.