High-Octane

Cross training day today. I was a little sore yesterday from the 21 miler on Saturday so I took the day off. Today I went to the gym and ran 8 miles on the elliptical and 2 miles @ 7:30 pace on the TM. All is good now and I'm beginning to look forward to the marathon in three weeks!

Track Workout - Intervals!

Haven't done this in a while and I could feel it. My body wasn't used to running fast. Too many slow miles on the treadmill and elliptical I guess. I may also still be recovering from the 21 miler on Saturday. Overall the workout was pretty good even though I missed my mark by a few seconds. As I was running I was thinking, "I could put out a little more effort and hit the times" but I settled for a half-hearted (well, maybe a three-quarter-hearted effort). Anyway, I'm okay with it.

2/5/2013
Mile		HR	HR %			HR	HR %
3	Warm-Up @ 9:30 Pace - HR 136
800m	3:05:00	146	76%	800m	3:04:00	156	83%
1:30	Recovery			2:00	Recovery
800m	2:55:00	157	84%	800m	3:03:00	155	82%
1:30	Recovery			3	Cool-Down @ 8:39 Pace - HR 146
800m	2:57:00	158	85%
1:30	Recovery
800m	2:56:00	157	84%
3:00	Recovery
800m	3:01:00	156	83%
2:00	Recovery
800m	3:03:00	156	83%
2:00	Recovery
Avg Repeat Time	3:00:30
Max HR	169					Total Miles	10
Where Run - High Schoo Track
Weather - 50 degrees, Very Foggy
Target: Repeats - 10-20 Min. Warm-up, 8 x 800 @ 2:58 (5:56 pace), 1:30 Recovery Between Each, 10 Min. Cool-down. Notes: I was not feeling it when I started so I ran an extra mile warm-up. Got a drink after my 4th rep. Recoveries streched to 2:00 after that. Last time I did this workout I averaged about 6 seconds faster but I was pushed my effort/HR to 172 avg.

Hebrews 6: 11-12

But we long for each of you to continue to manifest the same earnestness, with a view to your enjoying fulness of hope to the very End; so that you may not become half-hearted, but be imitators of those who through faith and patient endurance are now heirs to the promises.

Cross-Training in the gym today. I decided to break it up into smaller segements so I ran 1 mile on the elliptical and then ran 1 mile on the treadmill until I completed 10 miles. The elliptical miles were at 9:00 pace and the treadmill miles were 7:30 pace. This was a refreshing workout on my legs!

Back into the swing of structured training but starting to taper down for the race in two and a half weeks. Last time I ran this run at 6:49 pace so I was a little disappointed in this run. I may have just been a little tire as it's the fourth day in a row that I've run. tomorrow I will rest!

2/7/2013
Mile	Time	HR	HR %
1.1	Warm-Up @ 8:18 Pace - 120 HR
1	7:07:00	151	80%
2	7:04:00	160	86%
3	6:53:00	160	86%
4	7:06:00	160	86%
5	6:48:00	165	89%
2.7	Cool-Down  @ 8:48 Pace - 145HR
			Total Miles	8.8
Total	34:58:00	159	85%
Pace	6:59:36
Where Run - Small Loop + Smallville, Clockwise
Weather - 63 degrees, 87% humidity
Target: Tempo Run - 1 Mile Easy, 5 Miles @ 7:00 Note: Had to speed up on the last one to hit 7:00 pace. Had a fleeting though to run one more but opted not to.

Psalm 22:5

"They cried to you and were saved; in you they trusted and were not disappointed."

Long run today. I was hoping to knock this one out a little faster and a little easier but struggled a little throughout the run feeling tired. It might be because I haven't really gotten a good/long nights sleep in a couple of weeks. Going to bed at 11-12 and getting up at 5 just isn't enough sleep :-(

This run was supposed to be 10 miles @ 7:26 according to the training schedule but I've been making all of my runs a little longer than the schedule to see if it will increase my endurance a little. My plan was to start out a little slow and gradually build my effort throughout the run. I feel I did pretty well at that. The actual times do vary some because of the hills. I ran my small loop twice and added smallville in once to make the total distance. Miles 1 and 9, 2 and 10, etc. are corresponding miles on the course. 

Mile Time Hr

1 7:52 137

2 7:55 147

3 7:40 143

4 7:52 148

5 7:42 152

6 7:42 153

7 7:37 150

8 7:38 149

9 7:54 152

10 7:43 153

11 7:45 155

12 7:20 156

13 7:30 160

14 7:25 161

15 7:09 162

.75 Slow Cool-Down

Avg Pace - 7:39

Avg HR - 151