High-Octane

I have been busy and away from a computer so I'm just now catching up on my entries. I feel good after my long run on Friday but today was not a plesent day to run.

Easy Miles:

3/24/2013
Mile	Time	HR	HR %
1	8:09:00	141	73%
2	8:42:00	141	73%
3	8:35:00	135	69%
4	9:31:00	139	72%
5	9:07:00	138	71%
6	8:25:00	136	70%
7	8:32:00	140	72%
Total	61:01:00	139	71%
Pace	8:43:00
Where Run - Small Loop
Weather - 45 degrees. 25 mph wind
Target: Slow The wind was very tough

Nahum 1:3

The Lord is slow to anger and great in power, and the Lord will by no means clear the guilty. His way is in whirlwind and storm, and the clouds are the dust of his feet.

I was in Ft Worth today. We were taking Kirby (my son) to visit TCU University. He must decide between TCU and Baylor before May 1st as to where he is going to college next fall. He has good academic scholarship offers from both schools. My daughter goes to TCU so I was able to visit and run with her this morning. She has not been running consistently so I just mixed my run up to accommodate her run. It was great running on some flat ground!

I haven't run fast for a while so I dropped the pace on mile 4 (while Callie rested). It felt good.

3/25/2013
Mile	Time	HR	HR %
1	8:43:00	143	74%
2	8:48:00	127	63%
3	8:28:00	136	70%
4	6:15:00	164	89%
5	8:30:00	142	74%
6	8:13:00	147	77%
7	7:26:00	152	80%
8	8:04:00	148	78%
Total	64:27:00	145	75%
Pace	8:03:23
Where Run - Trinity Trail Ft Worth w/Callie
Weather - 30 degrees. 7 mph wind
Target: No target just running w/Callie Varied Paces. Ran 2-3, 4-5 with Callie. Ran mile 4 fast just because.

Proverbs 31:29

“Many women have done excellently, but you surpass them all.�

Easy day...truly easy day.

Recovery HR is 137.

3/26/2013

Big Loop 10 Miles @ 8:45 - 132 Avg HR (31 Degrees, 55% Humidity)

Cross-Traing Day at the Gym:

3/27/2013

Total Miles: 8 5 Miles on the Elliptical 3 Mile Run on TM @ 7:30 Pace 15 Min Upper Body Workout

Proverbs 12:22

Lying lips are an abomination to the Lord, but those who act faithfully are his delight.

I felt really good about this run today. When I started out I felt a little tired (body & legs) but halfway through the run I started thinking..."I feel pretty good for running 6-7 miles". I ran an out and back course this time so my 1-10, 2-9, etc. miles were the same just different directions. I was very pleased as I didn't let the hills effect my pace as much as they usually do. Not that I could maintain this for marathon distance but it didn't feel that taxing until the last couple of miles where I pushed to drop the pace/effort (mile 9 is all uphill). If I could just keep my HR around 150 I would be fine. When it gets to 160 I feel like I start to blow up :-(

I believe this is about as good as I have ever run a 10 mile tempo run. I looked back and found one I had done at 7:17 but my HR was 160.

3/26/2013
Mile	Time	HR	HR %
1.6 Miles @ 9:00 Pace - HR 129
1	7:44:00	142	74%
2	7:29:00	146	76%
3	7:47:00	149	78%
4	7:40:00	152	80%
5	7:24:00	151	80%
6	7:27:00	154	82%
7	7:14:00	157	84%
8	7:16:00	159	85%
9	7:13:00	164	89%
10	6:43:00	168	91%
1.6 Miles @ 9:01 Pace - HR 145
Total	73:57:00	154	82%
Pace	7:23:42		Max HR	147
Where Run - Big Loop but just out and back toward old church, Clockwise
Weather - 53 degrees, 75% humidity
Target: Slow - 13 Miles, 1.5 @ 9:00 Pace, 10 miles @ 7:45 Pace, 1.5 Miles @ 9:00 Pace

Luke 6:45
“A good man out of the good treasure of his heart brings forth that which is good; and an evil man out of the evil treasure of his heart brings forth that which is evil: for out of the abundance of the heart his mouth speaks.�

It was 80 degrees and 75% humidity when I ran today (middle of the afternoon).

The goal was t split the run into 3 sections (6@8:00, 6@7:30, 6@8:00) and see how I felt after throwing in those middle faster miles. The run was successful but left me wondering how I would feel with another 6@7:30.

3/30/2013
Mile	Time	HR	HR %
1	8:16:00	135	69%
2	8:36:00	140	72%
3	8:28:00	141	73%
4	8:36:00	141	73%
5	8:32:00	148	78%
6	8:27:00	142	74%	8:29:10
7	7:30:00	151	80%	143
8	7:26:00	149	78%
9	7:29:00	157	84%
10	7:31:00	157	84%
11	7:30:00	160	86%
12	7:39:00	166	90%	7:30:50
13	8:22:00	150	79%	176
14	8:21:00	150	79%
15	8:28:00	148	78%
16	8:40:00	152	80%
17	8:23:00	149	78%
18	8:21:00	153	81%	8:25:50
				153
Total	146:35:00	149	79%
Pace	8:08:37
Ran small loop 3X clockwise
Weather Conditions - 80º, 75% Humidity, 14 MPH Wind
Target: 18 miles @ MP+30 Note: My plan was to run 6 @ 8:30, 6 @ 7:30, 6 @ 8:30. Hit all the paces pretty well. The last 6 miles seemed easier than the first 6.