High-Octane

Another Ho-Hum day at the gym. I left my usual puddle of sweat under the stationary bike and the elliptical machines.

Bike/Elliptical - 6/1.5/6/1.5/6 = 18 Miles Bike @ 20 mph & 3 Miles Run @ 8:00 Pace

Another day at the track. I've been doing my track workouts in the evening but we have a storm coming this afternoon so I decided to go ahead and get it done.

This workout was very similar to the workout I did the first week (10 weeks ago) for my Track Repeats on the RLRF program. On that run I ran a 6:10, 6:22, 6:26 and when finished I was worn out. Today I increased the speed quite a bit, lowered my HR, ran extra and walked away feeling pretty good. I'd say it's been good improvement.

I'm running the 3M Half Marathon this coming Sunday but just filling it in as a training run. I'm not sure exactly what I'll shoot for but hopefully a slight PR...we'll see how it goes!

Oh...I also ordered some Hammer products to see if that will help me on my long runs and races. I ordered: Hammer Gel, Endurolyte capsules, Race Day Boost and some Whey Protein. I've done some reading and am formulating a better plan for pre-race and race fueling.

1/24/2012
Mile	Time	HR	HR %	Max HR
2	Warm-Up @ 8:52 Pace
1600m	6:05:00	154	82%	164
400m	Recovery
1600m	6:06:00	159	85%	169
400m	Recovery
1600m	6:03:00	163	88%	171
400m	Recovery
200m	0:30:00	156	83%	156
200m	Recovery
2	Cool-Down @ 8:26 Pace
Total	18:14:00	211	85%
Avg. Pace	6:04:40	Total Miles		7.75
High School Track
55º - Humid
Target: Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:12 pace, 400m Recovery between each, 10 Min. Cool-down. Note: This run was challanging but very doable, I ran a farily fast 200 just to see how much spring I had in my step after the 1600 repeats.

Proverbs 19:21
Many are the plans in a man's heart, but it is the LORD's purpose that prevails.

I probably overdid it on this Cross-Training day....!

30 Miles @ 20 mph  = 1.5 Hours

Romans 5:3-4 

More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope,

Well, after a hard day of running on Tuesday and a hard day of cycling on Wednesday I think it all caught up to me on mile 8 of this run so I just slowed down and finished with what my body wanted to do. I could have pushed through but know I have a race on Sunday I eased off.

1/26/2012
Mile	Time	HR	HR %
1	Warm-Up @ 9:00 Pace
1	7:16:00	152	80%
2	7:25:00	159	85%
3	7:21:00	159	85%
4	7:28:00	158	85%
5	7:24:00	160	86%
6	7:26:00	166	90%
7	7:26:00	166	90%
8	7:29:00	168	91%
9	7:40:00	166	90%
10	8:31:00	161	87%
Total	75:26:00	162	87%
Pace	7:32:36
Small Loop & Smallville + Part of Birdsong Road to make 11 Miles.
45º -Light Wind
Target: Tempo Run - 1 Mile Easy, 10 Miles @ 7:26. Note: Decided to let off at mile 9. I cycled hard for 30 miles yesterday and I think I was just out of energy at this point. I still consider this a sucessful run.

Psalm 127:2

It's useless to rise early and go to bed late, and work your worried fingers to the bone. Don't you know he enjoys giving rest to those he loves?

Change of plan...NO DAY Off ... Callie (my daughter) came home this afternoon. We are all going the Walk for Life in Austin tomorrow. Callie wanted to run this evening so I ran 2 miles with her at 9:40 pace. I don't think this short/slow run will do any harm. Tomorrow will be easy with only an hour or so of walking.

Resting for the 3M half marathon on Sunday. I started looking at the race and figured out it's a point to point race and not a loop. It is also a net 315' elevation drop. This will be interesting as all of the races I've run so far were loops and mostly hilly. I'm really not sure what I can do on a downhill course like this but I'm thinking about aiming for a 7:15 pace but would really like to run a 7:07 pace. The first four miles seem to be a net 0' elevation drop and then the decent begins. If I can stick at about 7:15 for the first four miles I might be able to pull off the 7:07 avg. If I bonk it's ok since this is only a training run anyway :-) I'm also not sure how well I can do with only a couple of rest days after several hard workout days.

1 Timothy 6:11

But you, Timothy, man of God: Run for your life from all this. Pursue a righteous life—a life of wonder, faith, love, steadiness, courtesy. Run hard and fast in the faith. Seize the eternal life, the life you were called to, the life you so fervently embraced in the presence of so many witnesses.