High-Octane

!!!...GO SPURS GO...!!!

Going to see the Spurs play tonight :-) It should be an exciting game. I expect the Spurs to really jump on the Thunder tonight..!!!

Today was the 3rd Interval training on the RLRF program. The weather is getting more and more brutal. It was 77 degrees when I started at 6:00 am with 65% humidity (the humidity seemed higher, it was very overcast). This workout was hard and I wanted to stop after my first Inverval but I thought of Rye running the same thing so I just pushed through it. If it weren't for the effort in breathing I would really like these intervals. It just hurts to breath when I get going this hard. I need a way to expand my lungs! My legs don't have a problem with this type workout.

I compared my results with the identical workout last November (BTW, the temperature then was 72 degrees. I think it's always hot here in Texas). My accumulative time was 9 seconds faster and my HR was 3 BPM less.

6/4/2012
Mile	Time	HR	HR %	Max HR
2	Warm-Up @ 8:18 Pace - 135 HR
1200m	4:28:00	157	84%	170
200m	Recovery
1000m	3:39:00	160	86%	173
200m	Recovery
800m	2:56:00	158	85%	171
200m	Recovery
600m	2:07:00	156	83%	172
200m	Recovery
400m	1:16:00	153	81%	170
2	Cool-Down @ 8:59 Pace - 147 HR
Total	12:19:00	157	84%
			Total Miles	6.5
High School Track
77Âș - 65% Humidity
Target: Repeats - 10-20 Min. Warm-up, Stretch, 1 x 1200 @ 4:33 (6:04 pace), 1 x 1000 @ 3:44 (5:58 pace) 1 x 800 @ 2:58 (5:56 pace), 1 x 600 @ 2:13 (5:54), 1 x 400 @ 1:27 (5:48 pace), 200m Recovery between each, 10 Min. Cool-down. Notes: It was HOT. My recoveries were all walking.

2 Corinthinans 5:15

¹⁵ And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.

I kicked a dog today!

While running my 4th mile today, a mid-sized dog ran out and tried to bite me. I took a full running kick at him and he landed about 10 feet away...yapping I might add! The only problem is that it hurt my hip a little. Stupid dog!

3rd week on the RLRF program and I think I'm making good progress. All my training times are slightly better than the last training session and my HR is running slightly lower even though the weather is much hotter than before.

I'm excited that Rye is keeping up with the training. He's actually doing better than me because I've really not cross-trained properly. This will probably catch up with me if I don't get going with it soon.

6/6/2012
Mile	Time	HR	HR %	Max HR
1.75	Warm-up @ 8:49 Pace - 128 HR
1	6:58:00	142	74%
2	7:11:00	154	82%
3	7:15:00	161	87%
4	7:21:00	163	88%
5	7:06:00	165	89%
6	6:46:00	169	92%	174
1	Warm-up @ 8:49 Pace - 154 HR
Tempo Miles	42:37:00	159	85%
Pace	7:06:10		Total Miles	8.75
Small Loop + Smallville
72Âș - 53% Humidity
Target: Tempo Run - 1 Warm-Up, 5 @ 7:15, 1 Cool-down Notes: Last run was 7:10 @ 164 HR and much cooler weather. Above 167 I'm actually running in V02 Max range.

Relevation 3:20

²⁰ Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with him, and he with me.

Here's the full report. This was a huge improvement over my 3rd week 17 mile run, on my last (Cowtown) training session. I have a 20 second per mile improvement along with a 9 bpm HR improvement with the temperature 23 degrees hotter (it was 42 degrees during the Cowtown training run). Ran 1 extra mile.

6/9/2012
Mile	Time	HR	HR %
1	8:24:00	127	63%
2	8:18:00	138	71%
3	7:56:00	135	69%
4	8:15:00	141	73%
5	8:09:00	145	76%
6	7:57:00	145	76%
7	7:56:00	144	75%
8	7:53:00	145	76%
9	8:04:00	147	77%
10	7:53:00	145	76%
11	8:00:00	150	79%
12	7:46:00	148	78%
13	8:15:00	153	81%
14	8:19:00	155	82%
15	8:05:00	154	82%
16	8:01:00	157	84%
17	8:00:00	159	85%
18	8:10:00	163	88%
Total	145:21:00	147	77%
Pace	8:04:30
Small Loop + Smallville 2X
65 to 75Âș - 70% Humidity Weather
Target: Long Run - 17 Miles @ 8:11 Notes: This was a much better run than last time, 20 second per mile improvement and HR of 9 bpm improvement. The weather was 42 degrees on the last run too.

““Be still, and know that I am God; I will be exalted among the nations, I will be exalted in the earth.”” Psalm 46:10