High-Octane

We went to my parent's house in Gatesville this weekend. I decided to run to chruch since it was about the distance I needed to run today. The run was supposed to be 15 but I ended up running 16.7 as you can see. My goal was to run at around 150 avg. bpm since I think I can maintain this over a long run. Everything was good except for the last couple of miles where I was getting a little excited...I thought I was going to be late for chruch. (I made it in time) I also ran out of water about mile 12 so I think my HR rose a little after that because I was getting dehydrated. The route had an overall elevation rise of 270 feet with mostly long rolling hills.

Note to Self: If I can maintain this pace in the OK Marathon, I believe I will be within the Boston qualifying time. (Also, I will continue to hope for favorable weather conditions.)

Next week I will increase my milage with the same gameplan and see if I can go 20 with similar results. I do not think 20 will be a problem. If I continue to be successful with this strategy, I will increase the speed in 2 or 3 weeks.\

3/13/2011
Mile	Time	Heart Rate
1	7:57:00	137	Ran in Gatesville from Parent's House to Church (Target HR was 150)
2	7:51:00	145
3	7:52:00	145
4	8:07:00	145
5	8:14:00	146
6	8:04:00	149
7	7:55:00	144
8	7:58:00	150
9	8:01:00	151
10	7:57:00	152
11	7:53:00	152
12	8:00:00	152
13	7:53:00	154
14	7:50:00	154
15	8:05:00	154
16	7:49:00	157
16.7	5:12:00	160
Total	132:38:00	150
Pace	7:56:32

Deuteronomy 8:7
"For the LORD your God is bringing you into a good land—a land with brooks, streams, and deep springs gushing out into the valleys and hills;"

Went to the gym...Ran 6.2 @ 9:00 pace...Very uneventful except I felt really tired when I woke up at 5:45...I guess because of the time change. My legs felt exceptionally well after the long run yesterday. They were a little heavy feeling but that's all.

3/14/2011
Mile	Time	Heart Rate
1	9:00:00	No Heart Monitor	Treadmill (Steady 9:00 Pace)
2	9:00:00
3	9:00:00
4	9:00:00
5	9:00:00
6	9:00:00
6.2	cool-down
Total	54:00:00
Pace	9:00:00	1% Incline

Exodus 17:12
"When Moses’ hands grew tired, they took a stone and put it under him and he sat on it. Aaron and Hur held his hands up—one on one side, one on the other—so that his hands remained steady till sunset."

Well, I'm not sure what I accomplished this morning...It wasn't anything like I planned. I went out to run 1 warm-up mile then 5 tempo miles then 1 slow mile then 5 tempo miles then 1 cool-down mile. The warm-up mile went fine, then came the tempo mile...ha, after that first "tempo" mile I knew I couldn't do what I had planned. There hasn’t been many days that I just absolutely couldn't do what I had went out to achieve but today was one of those days. I quickly reassessed my goal and decided to alternate a slow mile and a fast mile through 12 miles and then an extra cool-down mile. Overall I am disappointed in the whole workout...! I thought I could do the "tempo" workout...maybe I didn't warm-up enough? Or maybe I ran too hard on the first mile? (I think I can run faster though....). Maybe I was still too worn down from the run on Sunday? Maybe I just siked myself out thinking about this run for the last day or so? I couldn’t even get my heart rate above 163 bpm (80%) and on top of that I couldn't maintain it for any reasonable period of time. Maybe it was just too high a goal for me? In any case I consider it a complete failure! Even as I write this my legs feel like crap!

Oh well...tomorrow is the stress test...we'll see how that goes....

3/15/2011
Mile	Time	Heart Rate	HR %
1	8:55:00	127	44%	Out & Back 1 Mile Each (1 Slow Mile / 1 Fast Mile)
2	6:51:00	150	67%
3	9:33:00	134	51%
4	6:30:00	155	72%
5	10:39:00	134	51%
6	6:28:00	156	73%
7	10:39:00	134	51%
8	6:39:00	153	70%
9	11:03:00	134	51%
10	6:52:00	149	66%
11	10:47:00	129	46%
12	7:28:00	144	61%
13	9:38:00	134	51%
13.1	0:55:00	138	55%
Total	112:57:00	141	58%
Pace	8:04:04	43 Deg.	Low Humidity

Job 6:20
"They are distressed, because they had been confident; they arrive there, only to be disappointed."

Today was an unusual day. First I got up early and ran 4 easy miles, then I went to the doctor's office and did my stress test, last I ran 2 miles on the track with Callie. We met her in Glen Rose, tx to stay with her in the RV for a couple of days. She had to work on both this last weekend and next weekend so we decided to go up in the middle of the week to see her. We are going to spend some time at Dinosaur State Park. I will not get my results from the doctor on my stress test but the lady doing the test said I fell in the catagory of a 30 something person...That sound promising. I'll get my Lactic Threshold and my VO2 Max from the report....Ha Ha...More numbers to crunch....!

3/16/2011  (Morning Run)
Mile	Time	Heart Rate	Out & Back
1	8:59:00	121
2	9:28:00	131
3	9:12:00	131
4	8:58:00	132
Total	36:37:00	129
Pace	9:09:15

3/5/2011 (Evening Run)
Mile	Time	Heart Rate	On Track in Glenrose w/Callie
1	7:32:00	137
2	7:33:00	147
Total	15:05:00
Pace	7:32:30

Exodus 20:20
Moses said to the people, “Do not be afraid. God has come to test you, so that the fear of God will be with you to keep you from sinning.”

We're still in Glen Rose (going to Dinasour State Park), and staying in an RV park so I went to the local High School track. I needed to run some faster pace miles so I decided to do this sequence: Warm-up for a half mile, run 1 mile at about 6:15 pace, walk 400 meters, then repeat for a total of 6 miles. I think this was a good workout because I felt like I was pressing myself pretty hard to maintain on the last two miles. I don't think I could have done it much harder! Here's the results:

3/17/2011 (Glen Rose Track)
Mile	Time	Heart Rate	HR %	Track Work-out (1 Fast Mile / Walk 400m then Repeat)
2-Jan	1/2 mile warm-up
1	6:09:00	155	72%
2	6:17:00	160	77%
3	6:12:00	159	76%
4	6:17:00	160	77%
5	6:19:00	162	79%
6	6:20:00	162	79%
2-Jan	1/2 mile cool-down
Total	37:34:00	160	77%
Pace	6:15:40

 Proverbs 26:11
"As a dog returns to its vomit, so fools repeat their folly."