High-Octane

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

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

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

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

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

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

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

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

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

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

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

Matthew 16: 1-3

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

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

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

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

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

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

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

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