High-Octane

Callie is home from college...well for a week anyway. Next week she heads off on a one week mission trip then back home for another week then back out for another 10 weeks of mission work. Today (Sunday) she competed in a Sprint Triathlon at the Ski Ranch near our home. It was an all ladies meet with about 300 entries. Callie did pretty good for the little amount of training she has been able to do. She actually took 2nd in her age catagory. I'm proud of her... :-) There were women of all ages competing in the triathlon, the oldest was 71 years young. I was standing near the 71 year old and another lady very near her age, it was funny because the these two ladies truned to me and one said, "what do you think of women our age competing in an event like this?" ... I think they caught me stareing at them in amazment as to how fit and good they looked. All I could say was "I think it's amazing and wonderful!" I had no idea there were so many people who were involved in triathlons and running until reciently.

For the run...Callie and I went out for a 2 miler at about 10:00 pm for her to loosen up and for me to see how my legs felt. She was sore and my knee is still bothering me (plus the arch of my left foot). My plan is to run fairly short runs this week with Callie while she's back and also see if my knee and foot will stop bothering me.

5/8/2011
Mile	Time	HR	HR %	2 Miles Out and Back (w/Callie)
1	8:09:00	142	59%
2	8:14:00	152	69%
Total	16:23:00	147	64%
Pace	8:11:30	72 Deg.	High Hum

"A daughter is the happy memories of the past, the joyful moments of the present, and the hope and promise of the future."

Evening Run:

Went out for another 2 miles at 10:30 pm...Forgot to bring my watch to work to download the chart. 5 total....whooo..Hooo getting up there. Funny thing is my knee didn't hurt at all on this run. Maybe the bone spur is floating around and when it gets in the wrong position...that's when it hurts?

Morning Run:

Ran again this morning. 3 miles with a rest in between each. Ran 1 by myself and then two more with Callie. She was really sore from the Triathlon yesterday. I felt about the same with the knee and the foot. I'll keep trying this week to see how things go.

5/10/2011
Mile	Time	HR	HR %	3 Miles Out and Back (rest between miles w/Callie)
1	7:41:00	140	57%
2	8:12:00	136	53%
3	8:02:00	144	61%
Total	23:55:00	140	57%
Pace	7:58:20	75 Deg.	High Hum

Psalm 91:11-13

11 For he will command his angels concerning you

   to guard you in all your ways;

12 they will lift you up in their hands,

   so that you will not strike your foot against a stone.

13 You will tread on the lion and the cobra;

   you will trample the great lion and the serpent.

Added Entry: Ran 3 miles w/Callie in the evening...

Ran again this morning, 3 total, 1 by myself and 2 with Callie. My knee is only slightly irritated this morning. Took a rest between each mile. I forgot to bring my watch to work to download the chart...I'll do that later but basiclly I ran 1 fairly easy, 1 medium and 1 faster mile.

5/10/2011
Mile	Time	HR	HR %	3 Miles (2 w/Callie, rest between miles)
1	6:53:00	147	76%
2	7:44:00	141	72%
3	7:06:00	152	79%
Total	21:43:00	147	75%
Pace	7:14:20	73 Deg.	High Hum
Plus 3 Evening Miles w/Callie: 8:20 Pace, No Heart Monitor

 Matthew 11:30

For my yoke is easy and my burden is light."

Biking

Evening Exercise: Went over to the DARK side this evening... The bikers from work (actually Callie) talked me into biking with them this evening. Borrowed a bike, we rode 15.33 miles and averaged right at 15 mph, my average heart rate was 139 bpm. They all came out to my house and we rode my running roads. I think the liked the hills :-) The elevation change is about 800 feet.

Running:

I ran by myself this morning. After the first 1/2 mile I decided to run a 5K just to see what it felt like (it was hot and humid and some wind) but I felt pretty good. Based on this I believe I can break the 20:00 mark on a 5K. After that I took a short break and then ran 3 easy miles. Its funny my knee didn't really bother me at all on the first fast 3.1 miles but on the easy miles the further I went the more it hurt. Can't really figure out the rhyme or reason for the intermittent pain...maybe the bone spur is floating around and when it gets in a certain position it hurts more...?

5/11/2011 (Ran 5K at Home)
Mile	Time	HR	HR %	1.5 Out & 1.6 Back
1	7:16:00	144	74%
2	7:04:00	168	90%
3	6:41:00	177	96%
3.1	0:38:00
Total	21:39:00	163	87%
Pace	6:59:02	75 Deg.	70% Humidity
Plus 3 Cool-Down Miles: 9:20 Pace @ 148 bpm Avg. HR

 Job 16:5-7

5 But my mouth would encourage you; comfort from my lips would bring you relief. 6 “Yet if I speak, my pain is not relieved; and if I refrain, it does not go away. 7 Surely, God, you have worn me out; you have devastated my entire household.

Happy Birthday to Me .... 51

NEW ENTRY:

Well, below I stated this was a "Recovery Day" but in the evening I went out to run a little extra and decided to run my Loop (6.65 miles). Everything was feeling good so I went ahead and pushed it a little trying to increase my speed each mile. I did pretty well except on one section (mile 4) where the hill slowed me down a little. All in all the run was good, my knee didin't hurt at all! (but since I'm entering this after my Friday run I can tell you now it hurt again on Friday) Here's the Chart for the Friday evening run:

5/13/2011
Mile	Time	HR	HR %
1	8:14:00	135	68%	Ran the Loop
2	8:13:00	148	76%
3	7:38:00	149	77%
4	7:44:00	159	84%
5	7:30:00	162	86%
6	7:14:00	165	88%
6.65	4:48:00	168	90%
Total	51:21:00	155	81%
Pace	7:43:18	60º	53% Humidity

ORIGINAL ENTRY:

Recover Day ... Since I went over to the DARK side yesterday (see yesterday's new entry for biking details) I decided to take it easy this morning. I tried to run at a 140 bpm heart rate which is 70% of my max heart rate so it should be a recover level. It was raining this morning, if you could call it that. I think the ran actually evaporated before it hit the ground but it was enough to get me soaked. I may run a few more miles this evening too.

5/12/2011
Mile	Time	HR	HR %	2 Miles Out and Back
1	8:13:00	136	68%
2	9:01:00	141	72%
3	9:06:00	141	72%
4	9:28:00	143	73%
Total	35:48:00	140	71%
Pace	8:57:00	75 Deg.	Raining
Goal was 140 HR / 70% Max Heart Rate

Timothy 5:15
"Some have in fact already turned away to follow Satan."

My legs were a little stiff and tired this morning from the evening run. I've realized that although splitting my runs into a morning and an evening run seems easier, the recovery time is not long enough to allow my legs to get back to a normal state. I'm not saying this is bad, just an observation. I still want to see how this works over a longer period of time. I ran 5 miles trying to keep my HR at 140. As usual it took a mile just to get my heart rate to 140 so the first mile is typically well below that rate unless I really run hard and I don't think that's good for the first warm-up mile. I also don't know what's up with the knee. I run hard last evening and it felt great...I run easy this morning and it hurts quite a bit. Maybe it's the way I run when I run slowly that's aggravating it...? Who knows...I'm just going to keep running until it get better or hurts so much that I can't run!

5/13/2011
Mile	Time	HR	HR %	2.5 Miles Out and Back
1	8:35:00	128	63%
2	8:44:00	140	71%
3	8:34:00	141	72%
4	8:44:00	141	72%
5	8:31:00	143	73%
Total	43:08:00	139	70%
Pace	8:37:36	75 Deg.	Raining
Goal was 140 HR / 70% Max Heart Rate

Mark 11:15
"On reaching Jerusalem, Jesus entered the temple area and began driving out those who were buying and selling there. He overturned the tables of the money changers and the benches of those selling doves,"

10 miles today in beautiful weather. Got to run the last time with Callie before she goes on her mission trip. Ran 6 miles with her and then continued on my own for another 4 miles. If you average it all together it averages to what I call a marathon pace for me at this time. now to decide what to run tomorrow...15 or 5...Humm....

5/14/2011
Mile	Time	HR	HR %
1	8:13:00	130	64%	Ran 6 Miles w/Callie & the 4 Alone
2	8:23:00	143	73%
3	8:23:00	137	69%
4	8:38:00	137	69%
5	8:34:00	144	74%
6	8:23:00	141	72%
7	7:51:00	151	78%
8	7:54:00	154	80%
9	7:42:00	154	80%
10	7:19:00	158	83%
Total	81:20:00	145
Pace	8:08:00	57 Deg.

1 Corinthians 10:31
So, whether you eat or drink, or whatever you do, do all to the glory of God.