High-Octane

Okay....I did it..! I ran 21 miles today focusing on a 7:40 to 8:00 pace. I have never run this far this fast. As I mentioned before I felt like I needed to try this run just to convince myself that I can run a BQ time in Oklahoma on May 1st. During the run I tried to access how I felt at different distances. My legs got a little heavy at miles 6, 14 & 18. I understand why on mile 6 since it is two miles of continuous up-hill run. I'm actually surprised I ran both of those miles at just over an 8:00 pace. The rest of the run was basically rolling hills with some flats for a 5 or 6 miles. I planned to only run 20 miles but after about 12 I thought, what the heck, lets go for an extra one or two. I would have run a couple of more but I ran out of time, cut it off at 21 and jogged for a half to cool down. I picked up the pace on the last mile to see what that felt like but realized when it was done that I probably shouldn't kick after 20 in a marathon...better wait until about 24 or 25... :) I am very happy with this run..went out and did what I wanted to do. At this pace I believe I would run about a 3:25:00...that would be cool to do in OK.

3/27/2011
Mile	Time	Heart Rate	HR %
1	7:29:00	140	57%	My House to Staples to Martindale to End of River Road to Church
2	7:14:00	154	71%
3	7:50:00	155	72%
4	7:24:00	155	72%
5	8:17:00	157	74%
6	8:13:00	156	73%
7	7:34:00	155	72%
8	7:57:00	154	71%
9	7:49:00	151	68%
10	7:54:00	151	68%
11	7:55:00	151	68%
12	7:52:00	153	70%
13	7:53:00	152	69%
14	7:56:00	153	70%
15	7:55:00	153	70%
16	7:51:00	153	70%
17	7:48:00	156	73%
18	7:50:00	157	74%
19	7:45:00	157	74%
20	7:40:00	159	76%
21	7:28:00	162	79%
21.5	1/2 Mile Cool Down
Total	163:34:00	154
Pace	7:47:20	65 Deg.	15 mph Wind

Psalm 71:5
For you have been my hope, Sovereign LORD, my confidence since my youth.

Went to the gym to run the treadmill today. I started out at 10:00 pace and after a mile figured that was too easy so I bumped it up to 9:00. Everything feels pretty good today, after the BIG run yesterday, except for the tendon that extends down the front of my left foot (maybe it attaches to my my big toe?). It's really sore right were the bend is between my leg and my foot. It has been a little sensitive for a while (as well as the right one). I thought it migh just be me tieing my shoes too tight so I've been keeping them really loose...I don't think that is the problem. Maybe my shoes are not supporting my arch enough and the bend is being stressed...? I may go to the running store today and talk to the shoe expert. Anyway....Whaaaa...Whaaaa....!

3/28/2011
Mile	Time	Heart Rate
1	10:00:00	113	Treadmill (Started out at 10:00 pace and decided it was too slow)
2	9:00:00	123
3	9:00:00	126
4	9:00:00	126
5	9:00:00	129
6	9:00:00	130
Total	55:00:00
Pace	9:10:00	1% Incline

Job 14:21-22 
²¹ If their children are honored, they do not know it;
   if their offspring are brought low, they do not see it.
²² They feel but the pain of their own bodies
   and mourn only for themselves.”

Today was a repeat of last weeks disastrous Tempo Run but this time I was mentally prepared for it and knew what I was getting into. With that said, I know I felt much better when it was over and it is reflected in the overall run (not necessarily the Tempo part, but the Recovery miles, and post-run). I started out with the intent to run 9:00 slow miles and 7:00 minute fast miles. My first warm-up mile was ok but when I finished my Tempo mile I realized I had run a little faster than planned. It was so dark I couldn't even see my feet much less my watch (unless I pushed the power button so it would illuminate). Well, I can't really couldn't keep pushing the button every few seconds or I'd have felt like I was on the show "Lost", so I just ran what I felt was good but at a exerted effort. It ended up being faster than 7:00 as you can see. I feel like I made progress even if it was just mentally with this run. ....Did I mention I don't like running when it's so dark you can't see your feet...!

 

3/28/2011
Mile	Time	Heart Rate	HR %
1	8:50:00	130	47%	Out & Back Backward to Small Loop then Big Loop (1 Slow Mile / 1 Fast Mile)
2	6:47:00	159	76%
3	9:26:00	144	61%
4	6:56:00	157	74%
5	9:01:00	142	59%
6	6:49:00	156	73%
7	9:40:00	142	59%
8	6:51:00	159	76%
9	9:09:00	149	66%
10	6:46:00	163	80%
11	9:14:00	145	62%
12	6:29:00	161	78%
13	9:11:00	150	67%
Total	105:09:00	151	68%	60 Deg.
Pace	8:05:18	6:46:20	High Humidity

 Exodus 10:20-22

²⁰But the LORD hardened Pharaoh’s heart, and he would not let the Israelites go.

²¹ Then the LORD said to Moses, “Stretch out your hand toward the sky so that darkness spreads over Egypt—darkness that can be felt.” ²² So Moses stretched out his hand toward the sky, and total darkness covered all Egypt for three days.

Nice really easy run on the treadmill in the gym. Lifted some weights afterwards as usual. Did the same run on Monday but today seemed very easy...a little sweat but never felt tired. Trying to decide about tomorrow's run (or no run). Friday will be a 16 miler...not real fast though.

3/302011
Mile	Time	Heart Rate	HR %
1	9:00:00	117	34%	Treadmill
2	9:00:00	122	39%
3	9:00:00	123	40%
4	9:00:00	123	40%
5	9:00:00	124	41%
6	9:00:00	124	41%
7	9:00:00	124	41%
Total	63:00:00	122
Pace	9:00:00	1% Incline

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.”

Ran the Loop today plus a little to make a total of 7 miles. Easy except for my right knee is now hurting...Ah....! Forgot my watch to download the details...I think I averaged a 8:50 to 9:00 pace. I intended it to be fairly easy since tomorrow 16 is schedule but I'm not sure now with the knee.

I'll have to add the detail chart later.....

Hebrews 12:11-13

¹¹ No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.

 ¹² Therefore, strengthen your feeble arms and weak knees. ¹³ "Make level paths for your feet," so that the lame may not be disabled, but rather healed.

Well...My 16 miles today went to 0... Woke up this morning and my leg, from the knee down, is swolen. I doesn't hurt any worse...just swolen. Not really my knee but my calf, anckle and foot. This is discouraging..! Not sure what to do at this point except wait.

Psalm 37:7
Be still before the LORD and wait patiently for him; do not fret when people succeed in their ways, when they carry out their wicked schemes.

No run again today. I haven't taken two days in a row off since Christmas last year. Bummer...! My leg is still slightly swolen but the range of motion before it becomes uncomfortable is better. Still strange my knee is not really swolen but is sore to touch on top of the knee cap. I need to be back to full speed by Monday...! I've already missed several long run days.

Psalm 27:14
Wait for the LORD; be strong and take heart and wait for the LORD.