High-Octane

11 Miles @ 8:56 - 135 HR. 7 Miles by myself and 4 miles with Callie :-)

A little tired and stiff. 

3/31/2013
Mile	Time	HR	HR %
1	9:07:00	127	63%
2	8:54:00	132	67%
3	8:51:00	130	65%
4	9:05:00	135	69%
5	8:54:00	136	70%
6	8:53:00	134	68%
7	9:11:00	139	72%
8	8:56:00	134	68%
9	9:00:00	139	72%
10	8:44:00	137	70%
11	8:46:00	144	75%
Total	98:21:00	135	69%
Pace	8:56:27		Max HR	147
Ran small loop  once then out & back w/Callie
Weather - 70 degrees, very humid
Target: 9:00 pace

I just ran today. I slept terrible so at 5:00 I just got up and went out to run.

4/1/2013
Mile	Time	HR	HR %	Max HR
1	8:11:00	134	68%
2	7:57:00	143	74%
3	8:11:00	146	76%
4	7:51:00	143	74%
5	7:52:00	143	74%
6	8:00:00	143	74%
7	8:11:00	146	76%
8	8:09:00	150	79%
9	7:40:00	152	80%
10	7:48:00	153	81%	160
11	7:47:00	153	81%
12	7:12:00	161	87%	167
Total	94:49:00	147	77%
Pace	7:54:05
Ran Big Loop & Smallville (Clockwise)
Weather - 62 degrees, 82% humid
Target: 12 @ 8:00 Hills start on mile 8.

Proverbs 22:29: “Seest thou a man diligent in his business? he shall stand before kings; he shall not stand before mean men.�

I don't know what I was thinking today, I was supposed to cross-train but I just forgot what my schedule was and went out and ran. I must have been half asleep because I also forgot my light and after a half mile realized it and had to run back to the house to get it. That made this run 11 miles instead of the usual 10. I guess the good thing about being half asleep is it kept my HR lower than normal on this run. The weather was nasty though with drizzle and 66 degrees temperature.

4/2/2013
Mile	Time	HR	HR %	Max HR
1	8:49:00	118	57%
2	9:10:00	126	63%
3	8:55:00	127	63%
4	9:09:00	130	65%
5	9:01:00	131	66%
6	8:49:00	127	63%
7	9:03:00	128	64%
8	8:59:00	132	67%
9	8:47:00	135	69%
10	8:47:00	132	67%
11	8:54:00	137	70%
Total	98:23:00	129	65%
Pace	8:56:38
Ran Big Loop + to make 12
Weather - 66 degrees, 90% humid
Target: 10 @ 9:00

I hope it rains today!!!

James 5:18

Then he prayed again, and heaven gave rain, and the earth bore its fruit.

Tempo Run with a little of everything today. The weather changed again. It was 55 degrees, high humidity and pretty strong winds this morning.

My goal was to warm-up then run 3 miles @ 7:30, 3 miles @ 7:15 and then 3 miles @ 7:00 pace. You can see how the wind and uphill affected mile 8 but besides that everything was good (but hard :-)! I was really happy with the 6:30 9th mile finish.

4/3/2013
Mile	Time	HR	HR %
1.6 Miles @ 8:58 Pace - HR 137
1	7:29:00	143	74%
2	7:14:00	144	75%
3	7:29:00	145	76%	7:24:00
4	7:06:00	153	81%	144
5	7:08:00	157	84%
6	7:12:00	159	85%	7:08:40
7	7:14:00	161	87%	156
8	7:20:00	165	89%
9	6:30:00	166	90%	7:01:20
				164
1.3 Miles Slow Cool-Down
Total	64:42:00	155	82%
Pace	7:11:20
Where Run - Big Loop but just out and back toward old church, Clockwise
Weather - 55 degrees, 87% humidity, 15 MPH Wind
Target: Tempo Run 12 Miles, 1.5 @ 9:00 Pace, 3  @ 7:30, 3 @ 7:15, 3 @  7:00 Pace, 1.5 Miles @ 9:00 Pace

2 Timothy 4:1-22

I charge you in the presence of God and of Christ Jesus, who is to judge the living and the dead, and by his appearing and his kingdom: preach the word; be ready in season and out of season; reprove, rebuke, and exhort, with complete patience and teaching. For the time is coming when people will not endure sound teaching, but having itching ears they will accumulate for themselves teachers to suit their own passions, and will turn away from listening to the truth and wander off into myths. As for you, always be sober-minded, endure suffering, do the work of an evangelist, fulfill your ministry. ...

Evening Report:

Sarah (my wife) got a new Trek Road Bike today so we went for a 7 mile spin. I think this is the first time I've ridden my bike this year!

No running today so I thought I'd post some information about the marathon I'm hoping to run on April 21st. It is in Temple Texas (about 2 hours north from where I live). It's a point to point race with an average 10' drop per mile. The average low temperature for this day is 55 degrees. I'm hoping for a 50 degree day :-) The way the weather has been going lately it is more likely to be 65 degrees at the start.

This is the first running of The Army Marathon and it was created to honor our Soldiers and National Guardsmen on the anniversary of the "Shot Heard Around The World". It is a Boston Qualifier so I'm hoping with some luck I can hit my goal this time.

www.thearmymarathon.com

Here's a picture of the elevation chart and course route. I like the way they make the elevation drop look so drastic!

I tried a new method of running my long run today as described in McMillan Running. What is described is two different long runs, a "Steady State" Long Run and a "Fast Finish" Long Run. I'm sure most runners are familiar with the Steady State Run and that's what I did today. The other run is a little different which I am going to try next week. Here's a link to the article:

http://www.mcmillanrunning.com/articlePages/article/2

I approached this run a little differently than I have ever have before. I decided, because this article was talking about "steady state", to focus on effort and not pace. In other words, run by heart rate effort and not pace effort. With the hills I run my heart rate effort goes way up and down based on the grade of each hill. As you can see from my results my paces varied from 7:58 to 9:01 (with the exact HR). To me that seems like a big difference. I did intend, and manage to, push my HR up each lap by a little but making sure I stayed below 145 (oops, I just had to push a little at the end :-).

Now I wish I had more time to try these type of Long Runs. I would like to see what the outcome would be if I ran at a 145 HR throughout the run. Would my pace slow, could I maintain? This was by no means a "taxing" run. When I finished I was tired of being on my feet and I felt a little stiff but after my .25 mile cool-down I was walking away just fine.

4/5/2013
Mile	Time	HR	HR %
1	8:22:00	133	68%
2	8:38:00	135	69%
3	8:16:00	135	69%
4	8:12:00	137	70%
5	9:01:00	139	72%
6	8:06:00	137	70%
7	8:21:00	138	71%	8:25:09
8	8:05:00	138	71%	136
9	8:36:00	140	72%
10	7:58:00	139	72%
11	8:20:00	140	72%
12	8:51:00	143	74%
13	8:11:00	142	74%
14	8:22:00	142	74%	8:20:26
15	8:06:00	144	75%	141
16	8:26:00	144	75%
17	8:03:00	144	75%
18	8:20:00	145	76%
19	8:47:00	145	76%
20	8:17:00	144	75%
21	8:01:00	147	77%	8:17:09
.25 Miles Slow Cool-Down				145
Total	175:19:00	141	73%
Pace	8:20:54
Ran small loop 3X+ clockwise (Each Loop is 6.85 miles)
Weather Conditions - 43-53º, 65% Humidity, 6 MPH Wind
Target: 21 Miles - Steady State Long Run - Pace 8:30 &/Or Max HR 145 Note: This is the best I have ever managed my HR during a run.

Revelation 20:12-13 

And I saw the dead, great and small, standing before the throne, and books were opened. Then another book was opened, which is the book of life. And the dead were judged by what was written in the books, according to what they had done. And the sea gave up the dead who were in it, Death and Hades gave up the dead who were in them, and they were judged, each one of them, according to what they had done.