High-Octane

No running Sat or Sun.  Went roping and had a good win in the #11. Won 1st and another trip to Las Vegas in December. I'll post a picture in a week or so showing my last winning run :-)

Seems I may have a set-back. I went to the track this morning to run my Repeats but had to cut them short.  I warmed up for 2 miles then ran my first 1000 feeling good. My next repeat was a 2000 and halfway through it I got a sharp pain in my hipbone...right on the outside, up high. It is a little sore just to touch but definitely hurts when I run or even walk ..... BUMMER ....!!

3/19/2012
Mile	Time	HR	HR %	Max HR
2	Warm-Up @ 8:08 Pace HR 146
1000m	3:38:00	159	85%	170
400m	Recovery
1000m	3:50:00	161	87%	171
		160	86%
			Total Miles	3.5
High School Track
71Âş - 80% Humidity
Target: Repeats - 10-20 Min. Warm-up, 1000m @ 3:44 (5:58 Pace), 2000m @ 7:50 (6:04 pace), 1000m @ 3:44 (5:58 Pace), (400m Recovery between each), 10 Min. Cool-Down.
Notes: Felt fine through warm-up and first 1000. Halfway through the 2000 I got a sharp pain in my hip (upper/outside). Had to quit…no way I could run, to much pain!!!

On a better note I had a good roping weekend. I went to Hallettsville Texas to a World Series Team Roping and won 1^st in the #11 Division. This makes me eligible to compete in Las Vegas in December (at the Finals) for the big prize money. Payout for the finals is over a million dollars in the #11 Division with first place paying about $ 200,000 for the top team.

Genesis 32:31-32

 ³¹ The sun rose above him as he passed Peniel,^[a] and he was limping because of his hip. ³² Therefore to this day the Israelites do not eat the tendon attached to the socket of the hip, because the socket of Jacob’s hip was touched near the tendon.

No running again today but the pain is a little less. At least I can walk with a big limp today. The pain is not even in my leg, it's on the top of my pelvic bone (right on the outside)....just weird...!!!

Psalm 25:5
Lead me in Your truth and teach me, For You are the God of my salvation; On You I wait all the day.

My Pelvic Strain (that's what I'm calling it) is better, or maybe it's all the Vitiman I, so I went to the gym and rode the Elliptical. This motion does not seem to aggrivate the problem so I'm sure I can bike also. Rode 8 miles - HR 116,121,128,131,135,139,142,145. If I don't feel like I can run on Friday or Saturday I guess I'll just ride the Elliptical for 15-20 miles :-(

Another day at the gym riding the elliptical. This doesn't seem to be aggrivating the pelvic strain so I went ahead and did another 8 miles today. I might try to run a little tomorrow.

8 Miles on the Elliptical - HR 119,125,137,141,142,143,144,150

Isaiah 40:31
But those who wait on the LORD shall renew their strength; They shall mount up with wings like eagles, They shall run and not be weary, They shall walk and not faint.

My pelvic strain has been getting better so I decided to go ahead and try my long run for the week. I was concerned that I might have to stop during the run so I opted for the TM. The strain is still very uncomfortable but not inhibiting my running (Note: it did get much more sore 30 minutes after my run, we'll see what if feels like later today).

Since I ran on the TM I was able to control my speed and HR to reflect a better pacing plan.  Comparisons:

Ft Worth Marathon @ 20 Miles: 7:35 Pace @ 163 Avg HR

6 Week Out (from Ft Worth) Training Run: 7:42 @ 159 Avg HR

Today's Run: 7:58 @ 155 Avg HR

Good thing is my HR is lower on this run...the two bads things are my time is much slower and at 20 I was tired :-)

3/23/2012
Mile	Time	HR	HR %
1	8:35:00	127	63%
2	8:35:00	135	69%
3	8:35:00	143	74%
4	8:26:00	144	75%
5	8:14:00	145	76%
6	8:06:00	147	77%
7	8:04:00	153	81%
8	8:01:00	155	82%
9	7:46:00	158	85%
10	7:50:00	161	87%
11	7:52:00	160	86%
12	7:53:00	161	87%
13	7:53:00	161	87%
14	7:53:00	162	87%
15	7:53:00	163	88%
16	7:30:00	164	89%
17	7:30:00	167	91%
18	7:39:00	163	88%
19	7:30:00	163	88%
20	7:30:00	169	92%
Total	159:15:00	155	82%
Pace	7:57:45
SMAC Gym
Warm, Indoor near Door w/some cool breeze
Target: Long Run - 20 Miles @ 7:56

Cross-Training day today...nice weather, so I decided to ride my road bike. My pelvic strain was a little sore after my 20 mile run on Friday (I think I regressed about two days on the pain/soreness). Biking does not seem to irritate the strain so biking is good! I had to go to church and help completely rearrange our meeting office as we are going to start meeting there on Sunday evenings so I decide to ride my bike there. It's over 20 miles depending on which way I go. I started at 7:30 and went the shortest way there, 23 miles, and came back a different route that is 25 miles. The work took about 4 hours so I had that break in between the two rides.

23 Miles @ 17 mph - HR Avg. 127 (60 Degrees and misting rain)

25 Miles @ 18.5 mph - HR Avg. 140 (80 Degrees and sunny)

48 Miles Total