High-Octane

Cross-Training day : 70 minutes on the elliptical machine

Training starts to get easier for the next two weeks. Now it's time to start hoping for good weather!

Exodus 33:14

¹⁴ God said, “My presence will go with you. I’ll see the journey to the end.”

Interval Training day on my first of two recovery weeks before the marathon. For some reason I don't feel like this workout is much of a recovery run. I guess it's because it's only five intervals and not eight :-) I was feeling a little slow going into the first and second intervals. I think it's because I missed several weeks of this faster stuff. Last time I did this workout I was able to average a 3:39 time (5:47 Pace). The weather dididn't make me want to run fast either.

2/12/2013
Mile	Time	HR	HR %	Max HR	Pace
3	Warm-Up @ 8:25 Pace
1000m	3:51:00	144	75%	161	6:19:00
200m	Recovery
1000m	3:51:00	151	80%	163	6:13:00
200m	Recovery
1000m	3:48:00	147	77%	166	6:11:00
200m	Recovery
1000m	3:48:00	156	83%	169	6:12:00
200m	Recovery
1000m	3:45:00	153	81%	166	6:06:00
200m	Recovery
3	Cool-Down @ 8:30 Pace
				Avg Pace	6:12:12
Total	19:03:00	150	79%
Avg. Time	3:48:36	Total Miles		9.75
Where Run - High School Track
Weather - 50 degrees and Drizzling.
Target: Repeats - 10-20 Min. Warm-up, 5 x 1000 @ 3:44 (5:58 pace) 400m Recovery between each, 10 Min. Cool-down. Notes: Didn't remember what the recovery should be and I cut it to 200 active recovery. Also, added quite a bit to the warm-up and cool-down. Couldn't quite hit the paces on the speed work.

Major breakthrough today! I was able to run on the elliptical without holding onto the hand rails :-)

70 minutes on the elliptical. BOARING...!

Ahh...Here's something interesting, if you're interested I can be tracked in the marathon. Here is the website:  http://www.mychiptime.com/searchevent.php?id=7211

Short Tempo run today on my first taper week. Last year I ran this same run in 6:42 avg. pace. This time was a little faster at 6:39. This wasn't all out race effort but I had to push a little. It doesn't seem like it's too tough but the second two miles both have long gradual uphills that seem to really slow me down.

Rest or light cross-train tomorrow and a 10-13 mile run at marathon pace on Saturday will pretty much do it for anything tough. Now I start hoping for good weather! Right now it says its going to be 34 degrees the morning of the race and mostly cloudy.

2/14/2012
Mile	Time				Elev. Change
1.75	Warm-Up - @ 8:43 Pace
1	6:36:00	No HR Monitor			-43'
2	6:37:00				+ 50'
3	6:44:00				+ 53'
2	Cool-Down - @ 8:23 Pace
Tempo Miles	19:57:00
Pace	6:39:00			Total Miles	6.75
Where Run - Small Loop
Weather - 39 Degrees, 75% Humidity, Calm
Target: Tempo Run - 2 Easy, 3 Miles @ 6:45 pace, 1 Miles Easy Notes: Same route last time was a 6:42 Pace.

Matthew 16:2-3

He answered them, “When it is evening, you say, ‘It will be fair weather, for the sky is red.’ And in the morning, ‘It will be stormy today, for the sky is red and threatening.’ You know how to interpret the appearance of the sky, but you cannot interpret the signs of the times.

Last long run before the Ft Worth Marathon next Sunday. I went back and looked at several of my 10 mile runs over the last couple of years on the same course. Here's the results:

10/26/10

2/25/11

10/15/12

1/13/12

1/26/12

2/18/13

Time

HR

Time

HR

Time

HR

Time

HR

Time

HR

Time

HR

1st 5 Miles

8:22:24

147.8

36:36:00

156.8

39:01:00

146.8

36:51:00

155.6

36:54:00

157.6

38:31:00

147.8

2nd 5 Miles

8:09:24

157.2

37:16:00

166.8

37:27:00

157.2

35:59:00

163.8

38:32:00

165.4

37:29:00

157.8

8:15:54

152.5

7:23:12

161.8

7:38:48

152

7:17:00

159.7

7:32:36

161.5

7:36:00

152.8

Todays run was the best if you compare the HR effort.

I also went back and compared almost all 21 mile runs (since I started running). Here's the results:

	Avg.
21 Mile Runs	Pace	HR	HR %	Temp
First 21 at Ft Worth 2012	7:39	162	87	45Âș
Best 21 in 2011	7:45	154	84	65Âș
Last 21 Before Ft Worth 2012	7:49	153	81	55Âș
First 21 at OKC 2012	7:53	159	85	68Âș
Last 21 Before OKC 2012	7:55	150	79	60Âș
First 21 at OKC 2011	8:00	165	91	45Âș
Last 21 Before Ft Worth 2013	7:43	152	80	45Âș

My 21 mile run two weeks ago was the best if you compare the HR effort.

Hopefully I'm going into the race in as good of shape as I've everbeen. JG and others have given me good race advice. Now all I have to do is execute it!

James 4:16

As it is, you boast in your arrogance. All such boasting is evil.