High-Octane

Today was a much better workout than my last few runs. My legs are starting to get some spring back into them...not back to 100% but much better! I fell a little short of the goal pace but I just kept a pace that seemed managable and didn't try to overdo it. Kept my recovery times right on so that was good. This week is going to be compressed sence I'll be gone on Saturday and Sunday roping. Another 15 miler on Friday will be interesting :-)

3/12/2012
Mile	Time	HR	HR %	Max HR
2	Warm-Up @ 8:28 Pace - HR 143
1200m	4:39:00	154	82%	165
2 Min	Recovery
1200m	4:43:00	155	82%	167
4 Min	Recovery
1200m	4:40:00	156	83%	167
2 Min	Recovery
1200m	4:44:00	156	83%	167
4 Min	Recovery
1200m	4:44:00	155	82%	166
2 Min	Recovery
1200m	4:46:00	156	83%	168
2 Min	Recovery
2	Cool-Down @ 8:23 Pace - HR 146
			Total Miles	8.5
High School Track
51Âş -90% Humidity
Target: Repeats - 10-20 Min. Warm-up, 3 x (2 x 1200m @ 4:33) (6:04 Pace), (2 Min. Recovery) (4 Min. Recovery between Sets, 10 Min. Cool-Down.
Notes: This run was better than my last few even though I fell short of the goal. My legs seem to be getting some spring back in them.

Summer is officially here! Went to the gym for a cross-training day. It was hot, 67 degrees in the gym with no breeze. Needless to say I left a nice big puddle around both the the bike and eliptical :-)

15 Miles Stationary Bike - 19 MPH -HR 120-125

2 Miles on Eliptical - 8:15 Pace - HR 145-150

Genesis 3:19
By the sweat of your brow you will eat your food until you return to the ground, since from it you were taken; for dust you are and to dust you will return.”

All I can say is that this was a very discouraging run. I was trying to manage my HR but I should have been able to run this same run at a 7:30-7:45 pace at a 153 avg. HR. Don't know what's going on...but it's not good :-(

3/14/2012
Mile	Time	HR	HR %
1.25	Warm-Up @ 9:05
1	8:20:00	142	74%
2	8:22:00	147	77%
3	8:01:00	149	78%
4	8:20:00	152	80%
5	8:22:00	153	81%
6	8:41:00	155	82%
7	8:43:00	158	85%
8	8:27:00	158	85%
9	8:38:00	157	84%
10	8:40:00	160	86%
0.25	Cool-Down
Total	84:34:00	153	81%
Pace	8:27:24
Small Loop, Smallville & part of Birdsong Road
69Âş - 82% Humidity
Target: Tempo Run - 1 Mile Easy, 10 Miles @ 7:26.

Isaiah 41:10
Don’t be afraid, for I am with you.
Don’t be discouraged, for I am your God.
I will strengthen you and help you.
I will hold you up with my victorious right hand.

Not much of a workout today...

10 Miles on Stationary Bike, 1 Mile Elliptical @ 8:15, 1 Mile TM @ 7:30

One of those days where my alarm went off, I turned it off, and went right back to sleep. Tired, late and not motivated.

Psalm 62:1-2
“My soul finds rest in God alone; my salvation comes from him. He alone is my rock and my salvation; he is my fortress, I will never be shaken.”

Things I learned today:

• Make sure you put plenty of Glide on the areas that chap!
• Make sure you drink plenty of water!
• Make sure you don’t go out too fast on a long run!

Today was a much better Long Run than last week. I decided to run the Treadmill again so I could manage my HR, speed and effort without dealing with other conditions like hills, wind, etc. My intent was to duplicate my effort, based on HR, for my marathon pace goal (3:22:30). I managed to keep the HR very close to marathon goal but my pace was an average of 12 seconds off. I’m thinking I’m still not fully recovered from the last marathon so I’m not too worried about this.

I drank 32 oz of water and 32 oz of Gatorade throughout the run, ate 1 Gu @ mile 5-6 and 1 Gu @ mile 10-11, I took 2 Endurolyte capsules before the run and 2 after 1 hour of running. I believe dehydration was the detriment to my last Long Run. I basically doubled my fueling on this run.

This felt like a good workout, my legs are a little sore now but I feel nothing like I did after last weeks Long Run. I felt miserable all day after that run. Now I feel like I can move forward with my training again!

3/16/2012
Mile	Time	HR	HR %	Â
1	8:20:00	130	65%	Â
2	8:20:00	137	70%	Â
3	8:15:00	139	72%	Â
4	8:15:00	144	75%	Â
5	8:10:00	147	77%	Â
6	8:10:00	149	79%	Â
7	8:05:00	150	80%	Â
8	8:05:00	150	78%	Â
9	8:05:00	150	79%	Â
10	8:00:00	151	80%	Â
11	7:55:00	152	82%	Â
12	7:50:00	154	82%	Â
13	7:45:00	154	84%	Â
14	7:40:00	157	89%	Â
15	7:35:00	162	87%	Â
16	7:30:00	164	89%	Â
Total	128:00:00	149	79%	Â
Pace	8:00:00	Â	Â	Â
SMAC Gym - Treadmill
65Âş -80% Humidity
Target: Long Run - 15 Miles @ 7:46

John 4:14

¹⁴ but whoever drinks the water I give him will never thirst. Indeed, the water I give him will become in him a spring of water welling up to eternal life.”