High-Octane

Okay...Maybe now I can write a Run Report. I'm not sure what I said or did to get sensored but I haven't been able to write any comments for the past few days (well, not by the conventional method).

This long weekend was Loooong! Callie competed at the CenTexTri in Austin today (Monday). She did pretty good considering the lack of quality or quantity of training she has been able to do for the last few weeks. She basiclly competed in comfort mode and ended up 7th out of 23 in her age group. I think there were about 3,000 competing in the event. Kirby (my son) had a basketball game this evening (and won :-).

I had to sandwich my run between these two events at 3:00 pm. It was hot, humid and windy! I felt like I was running in Abiline! I tried to just run comfortably at a heart rate of 150 but the conditions made it pretty uncomfortable. It was hard to keep my heart rate at 150 even when I slowed way down. I don't know if this kind of torture(workout) helps but when you don't have a choice, you do what you have to do. I think Mr. Treadmill is going to get a lot of use this summer!

Hey Flat, I decided to put a long one in today to see if I would get sensored again :-) I even put it in bold!

5/30/2011
Mile	Time	HR	HR %
1	7:50:00	145	74%	Ran the Loop
2	8:30:00	155	81%
3	8:18:00	154	80%
4	8:50:00	151	78%
5	9:13:00	153	80%
6	8:40:00	156	82%
Total	51:21:00	152	79%
Pace	8:33:30	95Âș	25 mph wind, humid
Ran .25 miles cool-down - Total Milage 6.25

 

Luke 16:22-31

   22 “The time came when the beggar died and the angels carried him to Abraham’s side. The rich man also died and was buried. 23 In Hades, where he was in torment, he looked up and saw Abraham far away, with Lazarus by his side. 24 So he called to him, ‘Father Abraham, have pity on me and send Lazarus to dip the tip of his finger in water and cool my tongue, because I am in agony in this fire.’

 

   25 “But Abraham replied, ‘Son, remember that in your lifetime you received your good things, while Lazarus received bad things, but now he is comforted here and you are in agony. 26 And besides all this, between us and you a great chasm has been set in place, so that those who want to go from here to you cannot, nor can anyone cross over from there to us.’ 27 “He answered, ‘Then I beg you, father, send Lazarus to my family, 28 for I have five brothers. Let him warn them, so that they will not also come to this place of torment.’ 29 “Abraham replied, ‘They have Moses and the Prophets; let them listen to them.’ 30 “‘No, father Abraham,’ he said, ‘but if someone from the dead goes to them, they will repent.’ 31 “He said to him, ‘If they do not listen to Moses and the Prophets, they will not be convinced even if someone rises from the dead.’”

Well, I wanted to write "Okay...I'm Back" today but I really can't. My milage, speed, effort was all good but after I finished my left foot was really sore and tired. I don't believe it's anything other than not being used to running the miles. Actually it's already better as I write this. The weather seemed really good when I started today, it was 71 degrees and felt great. By the end of the run it had jumped to 75 and seemed really humid. One problem I had today was that I sweated so much my shoes felt full of water by the end of the run. A couple of places on my feet were starting to get blisters because of the all the sweat. I wrung out my soxes when I finished and it was as if they had been dunked in water. Overall I'm pleased with the run but how I recovery will really be the measure of where I am right now.

6/1/2011
Mile	Time	Heart Rate	HR %
1	8:05:00	130	64%	Big Loop & Out Lonley Road to Old Church (Shooting for 8:00 Pace)
2	8:17:00	140	71%
3	7:42:00	149	77%
4	8:02:00	155	81%
5	8:00:00	159	84%
6	7:50:00	157	82%
7	8:16:00	156	82%
8	8:28:00	156	82%
9	7:58:00	158	83%
10	8:07:00	157	82%
11	8:33:00	156	82%
12	7:37:00	159	84%
13	8:05:00	164	87%
Total	105:00:00	154	80%	73 Deg.
Pace	8:04:37		High Humidity

I Corinthians 11:30-31:

"For this cause many are weak and sickly among you, and many sleep. For if we would judge ourselves, we should not be judged." If you are a true Christian, then you belong to God. You are God's child. If you refuse to judge and improve yourself as a child of God, then God will take it upon Himself to judge you. Many of the troubles that we face in life are nothing more than God's way of judging us since we often neglect to judge ourselves.

I decided to run the treadmill today so I could run a nice even pace and keep my heart rate exactly at 140 (what I believe is my top Aerobic Recovery Pace). Also, I sweated so much on yesterdays run that my shoes basiclly fill with sweat. This caused my feet to begin to get blister so my though was to run indoor so I don't get my feet so wet and aggrivate the situation. I think it worked.

I may be running a 10K on Saturday. I'm thinking about making a quick trip to Gatesville (my home town) this weekend. They are having a 5K & 10K in conjunction with the Shivaree ( I have no idea what a "Shivaree" is). This should be interesting since I have never run a 10K. I'm thinking maybe a 7:10 pace?? based on the weather conditions and what I've been running lately. I don't think they get very many runners in Gatesville (it's kinda like Abilene but smaller. I'm sure there will be a few good runners but I should be somewhere close to the top :-)

6/2/2011
Mile	Time	Heart Rate	HR %
1		123	59%	Ran the Treadmill at Home (Adjusting Speed to Maintain 140 HR)
2		136	68%
3		140	71%
4		140	71%
5		140	71%
6		140	71%
7		140	71%
8		140	71%
Total	71:08:00	137
Pace	8:53:30

 Matthew 13:57

And they were deeply offended and refused to believe in him. Then Jesus told them, “A prophet is honored everywhere except in his own hometown and among his own family.”

I feel like such an idiot...! I just realized I was one day off (since Monday) on my Blog entries. I was having so much trouble with the Blog working last weekend I couldn't easily enter information and I guess the holiday threw me off. I've just been merrily enterinng data in sequencial order not even looking at what day the calendar said. Anyway this report is actually Monday's report. (Man...I hope Burt doesn't read this entry!)

Ran 3 miles:

5/29/2011
Mile	Time	HR	HR %
1	7:47:00	134	67%
2	7:44:00	141	72%
3	7:52:00	140	71%
Total	23:23:00	138	70%
Pace	7:47:40

Proverbs 17:28
Even fools are thought wise if they keep silent, and discerning if they hold their tongues.

I decided not to run today since I'm running the 10K in Gatesville tomorrow. Last night was a late night (I started a teen bible study with Kirby and some of his friends) and tonight will be late getting to Gatesville. I figured a little more sleep would be better than a little more running.

2 Extra hours of sleep....Good!

Psalm 3:5
I lie down and sleep; I wake again, because the LORD sustains me.

Gatesville Shivaree 10K ... Yeah, I PR...!!! Wait a minute, this was my first 10K :-)

Even though I don't feel like I'm back to 100% on my conditioning I was happy with this race. My plan was to try and run a 7:10 pace or less knowing it would be taxing because of the heat, humidity and the fact that my cardio is just not where it needs to be.

The race was actually in my home town and in conjunction with the Shivaree (I have no idea what it's celebrating but it's been going on annually as long as I can remember). They had kids runs, a 5K and then the 10K. There were not many entered (I believe about 20 in the 10K). When I got to the race I looked around to see who might be the best runners and found one guy (I think late 20's or early 30's) who was obviously a runner and striked up a conversation with him. Come to find out his plan was similar to mine so we basiclly ran the race together. There were a few others who looked like they were seasoned runners but I didn't bother approaching any of them.

My new best friend and I started out in a pack of 5 guys who all ran together for the first mile. The pace seemed ok but looking back I think it was a little too slow on the first mile. All of the pack stayed together through the first mile and I was thinking maybe there would be a couple more who were planning to run my same pace as me or better. About mile 2 the first one dropped out. At mile three the second one dropped out and at mile 4 the third one dropped out leaving just me and my new best friend. I seemed to be running fine through these first miles but I was really breathing hard, even after the first two miles. I know my new best friend though I was going to drop out at any time (because of the hard breathing) but I kept reminding myself that I always breath hard (although today it was extra hard). As I ran through the fourth mile I started to get worried about my HR not knowing how long I could keep going at this pace and running at over 90% of my HRR. My new best friend and I ran together until about mile 5.5 where we hit a pretty steep hill. I don't know if I just mentally siked myself out or if I had just run myself out but I slowed a little...just enough to give my friend a 30 yard lead. After we topped the hill I told myself that I was just going to suck it up and finish strong or just blow myself up. I gain about 15 of the yards back in the last quarter of a mile but just couldn't pull out a win!

All in all I was happy with my run, especially with my determination to finish strong. (I added a column on the chart below to show "Best Pace" for each mile). I'm happy I could kick it up to a 4:47 Pace (and a 4:04 Best Pace) for the last .25 miles.

I was really tired at the end. I got dizzy and had to sit for a while to recover but after a while felt fine.

Note to self: I've got to work on things to strengthen my cardio. I think my legs are fine and can go faster if I can just get my cardio stronger. Also, what are you supposed to run the day after a 10K race...?

Shivaree 10K - Gatesville
6/4/2011
Mile	Time	Best Pace	HR	HR %
1	7:22:00	6:16:00	155	81%
2	7:06:00	6:19:00	167	89%
3	7:09:00	6:23:00	171	92%
4	7:06:00	6:20:00	173	93%
5	6:59:00	6:21:00	174	94%
6	6:51:00	4:55:00	177	96%
6.2	0:51:00	4:04:00	177	96%
Total	43:24:00		171	92%
Pace	7:00:00	75Âș	High Humidity

Thessalonians 5:11

“Therefore encourage one another and build each other up, just as in fact you are doing.” 

Thank you guys (Blog Friends) for building me up and encourging me in my running!