High-Octane

This workout was split into two runs. I had to be somewhere at 8:30 so I couldn't get all 20 in before then. I'm not sure how this effects a long run...In my mind in makes it two medium runs :) Didn't feel like I ran very well, I was tired the whole time but I got it done (althought a little slower than I wanted).

3/20/2011 (Morning Run)				3/20/2011 (Afternoon Run)
Mile	Time	HR		Mile	Time	HR
1	9:14:00	124	10 Mile Loop	1	7:57:00	130	10 Mile Loop Backwards
2	9:06:00	134		2	8:15:00	142
3	8:48:00	131		3	8:24:00	142
4	9:23:00	142		4	8:10:00	143
5	8:42:00	132		5	8:23:00	147
6	8:58:00	131		6	8:43:00	150
7	8:58:00	134		7	8:46:00	147
8	8:49:00	137		8	8:53:00	146
9	8:25:00	138		9	8:49:00	150
10	8:20:00	140		10	8:14:00	150
Total	88:43:00	134		Total	84:34:00	145
Pace	8:52:18	64 Deg.		Pace	8:27:24	74 Deg.

Isaiah 40:23-31

OK...after a long weekend, starting last Wednesday, I'm back on the Blog (using my computer and not my phone). Since Wednesday I seems I driven halfway across Texas and run the other half. Here's a short overview:

Wed:  4 mile run early morning, Stress test before noon, Drive to Glen Rose, Hike for a couple of hours in Dinosaur Park, Run 2 miles on track

Thurs:  7 mile speed workout morning, Hike for a couple of hours in the park

Friday: 12 miles on the road (windy, hilly, hot), Drive to San Antonio then back to San Marcos (tired of driving)

Sat: 4 miles early morning, Air soft wars with Kirby (my son) 9 till 6...this is basically mock battles...running jumping, lots of physical activity (I'm really tired by now...!)

Sun: 10 miles early morning, church, 10 miles middle of the day (hot, humid, and tired)

Today: Up early to go to the gym, ran 6 on the treadmill at 9 mph and 1% incline...

I'm worn out..!

3/21/2011
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
Total	54:00:00
Pace	9:00:00	1% Incline

Philippians 3:12
"Not that I have already obtained all this, or have already arrived at my goal, but I press on to take hold of that for which Christ Jesus took hold of me."

Seems I have a lot to think about right now with my running. As you can see I ran 12.25 today. I actually had scheduled only 10 but at about 9 decided to just go ahead and run a couple more miles...just for the heck of it.. I may have figured out part of my problem the last few days after reading Slow Joe's comments on his race and also reading a little in the new marathon book I recieved in the mail yesterday (Thanks Der Hammer for the recommendation, I read for about 30 minutes and have already learned several things!). I think I may be getting dehydrated on my runs with the weather heating up to about 65 degrees during most of my runs. I read, in my new book, how much fluid you lose at different temperatures and I know I'm not drinking nearly that much fluid. I think that's why my muscles have felt "stiff" for the last few days and I think this is why I haven't felt "fluid" when running lately. I think I'm just "DRY" and my muscles are stiff... So...Here's what I did: Last night before I went to bed I drank 16 ounces of Powerade and then woke up in the middle of the night and drank another 16 ounces, then before I ran this morning I drank another 16 ounces of water and also carried 16 ounces of Powerade on my water belt and drank it all before I had finished 8 miles of my run. I actually feel much better now than I have for a few days. My run may not indicate, in the short term, an improvement but I was really just trying to keep my heart rate below 139 on this run. I did go back and compare an identical run from December of last year and my heart rate was 12 BPM slower this time on the overall average (I had written a note that the December run was "hard"). I would say today's run was somwhat easy althought I was a bit fatigued bu the end...I think just because of the overall time pouding the ground.

3/22/2011
Mile	Time	Heart Rate	HR %
1	9:03:00	123	40%	Big Loop +2.25
2	8:57:00	134	51%
3	8:30:00	134	51%
4	8:49:00	146	63%
5	8:17:00	139	56%
6	8:49:00	138	55%
7	9:05:00	137	54%
8	8:58:00	140	57%
9	8:43:00	138	55%
10	8:42:00	140	57%
11	8:46:00	141	58%
12	8:13:00	145	62%
12.25	2:14:00	147	64%
Total	107:06:00	139	56%
Pace	8:44:34	65 Deg.	High Humidity

Ezekiel 37:3-5 

³ He asked me, “Son of man, can these bones live?”    I said, “Sovereign LORD, you alone know.”  ⁴ Then he said to me, “Prophesy to these bones and say to them, â€�Dry bones, hear the word of the LORD! ⁵ This is what the Sovereign LORD says to these bones: I will make breath enter you, and you will come to life.

Ok....I have to confess, I reverted back to my old self this morning ... I Just Ran ....  I was supposed to do 10 miles with some tempo work in it but after the first mile I thought the heck with this I'm going to run longer and faster...so I did. I was feeling much better after the hydration approach I've been taking. I even carried a 16 oz bottle of water and drank it before the 4 mile point. I still ran out of water about mile 13 and could feel the effects on the last couple of miles. I think I could keep up this pace for another 5 miles or so but I'm not sure about 10 more....? I'm hoping the race in OK is more flat than my running route and this will help with the endurance at this pace. Anyway, I did it and I feel pretty good afterwards.

3/23/2011
Mile	Time	Heart Rate	HR %
1	8:27:00	129	46%	Ran Big Loop & Out Lonley Road
2	8:12:00	144	61%
3	7:59:00	142	59%
4	8:25:00	150	67%
5	7:54:00	145	62%
6	7:56:00	145	62%
7	8:07:00	147	64%
8	8:09:00	149	66%
9	7:58:00	149	66%
10	7:48:00	151	68%
11	8:11:00	152	69%
12	8:02:00	152	69%
13	7:51:00	151	68%
14	7:39:00	152	69%
15	7:52:00	155	72%
16	7:47:00	156	73%
Total	128:17:00	148	65%
Pace	8:01:04

Exodus 17:2
So they quarreled with Moses and said, “Give us water to drink.” Moses replied, “Why do you quarrel with me? Why do you put the LORD to the test?”

Really easy recovery run today. I thought I would be more tired and sore today but when I woke up I felt good. Yesterday, after the long run, my feet (arches) were tired and sore and my left hamstring was somewhat tight and sore at the hip joint. I went to the gym and ran on the treadmill since it was a recovery run. I 've uaually been running about 5 for recovery but decided to up that distance and slow down a little. At 9 min pace my heart rate stays reallly low. I had to reset the machine after 4 miles (45 minutes) and within the time to get the machine going again about 1 minute) my heart rate went down to 100 bpm. That's why you see my heart rate actually drop after 5 miles. Weird feeling after I got off the machine today...it felt like I was floating and not walking?

3/24/2011
Mile	Time	Heart Rate	HR %
1	9:00:00	116	33%	Treadmill
2	9:00:00	126	43%
3	9:00:00	129	46%
4	9:00:00	130	47%
5	9:00:00	126	43%
6	9:00:00	125	42%
7	9:00:00	126	43%
8	9:00:00	127	44%
Total	72:00:00	126
Pace	9:00:00	1% Incline

Luke 21:26-28 

²⁶ People will faint from terror, apprehensive of what is coming on the world, for the heavenly bodies will be shaken. ²⁷ At that time they will see the Son of Man coming in a cloud with power and great glory. ²⁸ When these things begin to take place, stand up and lift up your heads, because your redemption is drawing near.”

No run today...went to bed at 1:30 am..

Well, I accomplished one thing this week, this is my highest milage week ever...! I even took one day off from running. I did have a lot of long days and probably didn't get enough sleep.

Next week I plan to run about 75 miles if everything goes well. Tomorrow is 20, hopefully at my target marathon pace...we'll see how that goes.

 

3/1/2011
Mile	Time	HR	HR %
1	8:46:00	124	126	10 Miles New Route (Out & Back) Trying to Maintain 9:00 Pace & <139bpm HR
2	9:04:00	134	136
3	9:02:00	132	138
4	8:41:00	143	138
5	9:26:00	134	138
6	8:59:00	134	137
7	9:38:00	137	139
8	8:58:00	138	137
9	8:57:00	133	139
10	8:50:00	137	140
Total	90:21:00	135
Pace	9:02:06	80 Deg.	High Humidity

2 Corinthians 5:8-10