High-Octane

Cross-Training day at the gym today. I took it pretty easy and just biked 18 miles and ran 2 on the elliptical. I'm just giving my body a little more time to rest after my 20 miler on Saturday. Tomorrow I will get back to it with a hard Track workout.

3 weeks until Cowtown marathon. I'm really hoping for good weather. It can be so unpredictable this time of year in Texas (80 degrees one day and 30 degrees the next)!!! The next three weeks are tapering, except for maybe tomorrow's Repeats. They are fairly intense. All my workouts, until the marathon, are fairly fast but shorter in distance.

I also have a big roping coming up this weekend but I haven't been able to practice, because of all the rain, for the last couple of weeks... We'll see how that goes next weekend!

18 Stationary Bike Miles  -  2 Elliptical Miles

I wonder how many runners die each year running marathons?

Another good day on the track but a little tougher than last week. Aerobically I struggled a little more on these 800's even though my legs were fine.

2/7/2012
Mile		HR	HR %			HR	HR %
2	Warm-Up @ 8:24 Pace
800m	2:57:00	151	80%	800m	2:54:00	160	86%
1:30	Recovery			2:00	Recovery
800m	2:54:00	155	82%	800m	2:56:00	160	86%
1:30	Recovery
800m	2:55:00	158	85%	2	Cool-Down @ 8:19 Pace
1:30	Recovery
800m	2:52:00	159	85%
3:00	Recovery
800m	2:52:00	156	83%
2:00	Recovery
800m	2:53:00	158	85%
2:00	Recovery
Avg Repeat Time	2:54:08
Max HR	172					Total Miles	8
High School Track
60Âș - Great Weather
Target: Repeats - 10-20 Min. Warm-up, Stretch, 8 x 800 @ 2:58 (5:56 pace), 1:30 Recovery Between Each, 10 Min. Cool-down. These repeat were a little difficult near the end. I had to take a little more time to recover after the 4th one. Legs were good but aerobic was tough.

2 Timothy 3:16
All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness,

I complety forgot to enter this workout yesterday. I guess I was just too busy :-)

Corss-training at the Gym  -  Boring ...!

9 Miles Stationary Bike then 2 Miles on Elliptical then 9 Miles Stationary Bike

Thessalonians 1:3

“We ought always to thank God for you, brothers and sisters, and rightly so, because your faith is growing more and more, and the love all of you have for one another is increasing.” 

Tempo Run .... Yeah ...!!!!

This was a good challanging workout but not too taxing. I ran the same workout 3 weeks ago with about the same outcome. I was not feeling great as I seem to have a head and chest cold.

2/9/2012
Mile	Time	HR	HR %
1	Warm-Up @ 8:39 Pace
1	6:47:00	144	75%
2	6:52:00	160	86%
3	6:55:00	166	90%
4	6:45:00	166	90%
5	6:49:00	170	93%
0.25	Cool-Down
Total	34:08:00	161	87%
Pace	6:49:36
Small Loop & Smallville
38Âș  -  Calm and Clear
Target: Tempo Run - 1 Mile Easy, 5 Miles @ 7:00. Notes: Head and chest cold. Legs felt good.

Matthew 4:23

Jesus went throughout Galilee, teaching in their synagogues, proclaiming the good news of the kingdom, and healing every disease and sickness among the people.

Taper Long Run today. Burrrr it was cold and windy. 38 degrees, 20-25 mph wind and a chill factor of 25 degrees. I put on a lot of clothes :-) Even though I fell short of the goal pace slightly I still think this was a good run considering the conditions. The head wind on some of the hills made it a little tough so you can see the slowdown and the HR rise when the two were together.

Matthew 8:23-27

 ²³ Then he got into the boat and his disciples followed him. ²⁴ Suddenly a furious storm came up on the lake, so that the waves swept over the boat. But Jesus was sleeping. ²⁵The disciples went and woke him, saying, “Lord, save us! We’re going to drown!”

 ²⁶ He replied, â€œYou of little faith, why are you so afraid?” Then he got up and rebuked the winds and the waves, and it was completely calm.

 ²⁷ The men were amazed and asked, “What kind of man is this? Even the winds and the waves obey him!”