High-Octane

20 fast miles and then 7 slow miles on the road bike today. This is only the third day I've ridden my bike this year. Definitely different muscles used in cycling and running. :-)

4/28/2013 (Evening)
Miles	Time	Speed	HR	HR %
9.5		18.5	141	73%
9.5		18	143	74%
7	Slow w/Sarah
26	Total	18.3	142	74%
Miles		Speed
Rode to Martindale to feed horses, then rode small loop w/Sarah very slow.

Proverbs 31:10-31

An excellent wife who can find? She is far more precious than jewels. The heart of her husband trusts in her, and he will have no lack of gain. She does him good, and not harm, all the days of her life. She seeks wool and flax, and works with willing hands. She is like the ships of the merchant; she brings her food from afar. ...

My original plan was to just run 6+ but when I got the the 4+ mile turn I decided to run Smallville and add anoter 3 miles. I think my legs feel fine/normal. My plan is to start my "5K to Boston" training next week.

4/30/2013
Mile	Time	HR	HR %
1	8:22:00	135	69%
2	8:24:00	143	74%
3	8:07:00	140	72%
4	8:44:00	142	74%
5	8:46:00	144	75%
6	8:26:00	143	74%
7	8:25:00	143	74%
8	8:21:00	143	74%
9	8:30:00	147	77%
Total	76:05:00	142	74%
Pace	8:27:13
Where Run - Small Loop + Smallville
Weather - 65 degrees. 100% Humidity, 62% Dew Point
Target: Recovery HR (142)

Ephesians 5:16-17

Making the best use of the time, because the days are evil. Therefore do not be foolish, but understand what the will of the Lord is.

Still taking it easy… hot, muggy, boring run. :-) Lots of sweat! 

Genesis 3:19     

 In the sweat of your face shall you eat bread until you return to the ground, for out of it you were taken; for dust you are and to dust you shall return.

Wimped out and went to the gym today. Although the weather really wasn't that bad but I thought last night it might be raining and really windy. I felt I needed an easy day anyway and avoid some pounding on my knees. I ran 5 miles on the Elliptical and worked four upper body parts @ 20 repsx4.

Here's my trophy for winning my age group at the Army Marathon.

We were supposed to have a record LOW temperature last night. It was 45 degrees when I started my run and the humidity was really low too. NICE....!!!!

I wasn't really sure what to run so I Just Ran ... That's until I hit mile 9 where I decided to kick it in and run a "fast" mile. I wasn't sure I could run a sub-6:00 mile after 8, not just plodding along miles, and also the fact that I ran a marathon less than two weeks ago. I also haven't run any fast stuff in quite a while. To my surprise I did it without too much difficulty. I probably couldn't have kept it up for much longer but I wasn't just dead at the end and actually continued my run with a decent 8:04 final mile.

I know I'm speaking in relative terms when I talk about "fast" but for me when I run fast it feels like my upper body is sitting on top of my legs and my legs are just down below churning away...It's kind of a weird feeling. Another way to put it is it feels like my upper body is just relaxed and sitting up there barking instructions to the legs below. If I could just improve my cardio I believe I could run much faster. :-)