High-Octane

I had planned to take it easy today (Sunday) but then I read Sloe Joe's run report for the day and became convicted that I should do something. Since the only time I had to run was from 2 til 4 I decided to just run on the treadmill. I hanen't done this before but I watched a movie the whole time (Unstoppable). It was pretty good (both the movie and the run while watching).

10 miles @ 9:00 pace

1 Thessalonians 1:5
because our gospel came to you not simply with words but also with power, with the Holy Spirit and deep conviction. You know how we lived among you for your sake.

I'm not real sure how to log the workout today. I went to the gym and worked upper body weights some leg weights, rode the stationary bike for 6 miles (20 min) and worked the elipitical (or maybe it worked me) for 2 miles (20 min). I just logged the elipitical as a 2 mile run...? Oh....but the best part is the gym now has 4 NEW treadmills (and I did say 4!). There were only three before and usually only one that worked. I'm excited to get back to the gym to try out one of the new treadmills. It doesn't sound right saying "excited" and "treadmill" in the same sentence...does it...?

I love this passage in the Bible.

Job 39:19-25

 â€œDo you give the horse its strength
   or clothe its neck with a flowing mane?
²⁰ Do you make it leap like a locust,
   striking terror with its proud snorting?
²¹ It paws fiercely, rejoicing in its strength,
   and charges into the fray.
²² It laughs at fear, afraid of nothing;
   it does not shy away from the sword.
²³ The quiver rattles against its side,
   along with the flashing spear and lance.
²⁴ In frenzied excitement it eats up the ground;
   it cannot stand still when the trumpet sounds.
²⁵ At the blast of the trumpet it snorts, ‘Aha!’
   It catches the scent of battle from afar,
   the shout of commanders and the battle cry.

I tried something different today. I decided to run 12 miles and on each mile use a short portion of the run to accelerate to a sub 5:00 pace. Each time I did this I would slowly accelerate to that speed (while watching my Garmin) then slowly deccelerate until I was back to a normal pace. After I reached the normal pace I would then adjust my speed until my heart rate went down to about 150. I'm not sure what kind of workout this was (probably nothing conventional) but it did give me the sensation of 11 race finishes by pushing the pace to the limit each time. I did find out that when I get tired and try to run fast I get really choppy and rough. I need to figure out how to "glide" while I run :-) I added a "Best Pace" column to my chart below. The numbers were taken from my Garmin (not sure how accurate it reads when doing something like this), each speed distance was about .15 to .20 miles so I'm hoping that was long enough for it to read accurately.

6/7/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	8:11:00	Warm-Up	132	65%	Ran Out to Old Church & Back (Each mile sprinted a section until I reached >5:00 pace)
2	8:01:00	4:09	149	77%
3	8:08:00	3:58	150	78%
4	8:33:00	4:06	156	82%
5	8:10:00	3:46	152	79%
6	8:13:00	4:11	153	80%
7	8:15:00	3:43	157	82%
8	8:36:00	3:57	158	83%
9	8:19:00	3:58	160	85%
10	8:23:00	4:00	158	83%
11	8:40:00	4:03	159	84%
12	8:03:00	4:11	159	84%
Total	99:32:00		154	80%
Pace	8:17:40	75 Deg.	Humidity 41%

 ²⁴ Meanwhile a Jew named Apollos, a native of Alexandria, came to Ephesus. He was a learned man, with a thorough knowledge of the Scriptures. ²⁵ He had been instructed in the way of the Lord, and he spoke with great fervor and taught about Jesus accurately, though he knew only the baptism of John. ²⁶ He began to speak boldly in the synagogue. When Priscilla and Aquila heard him, they invited him to their home and explained to him the way of God more adequately.

Ran the loop today as a Recovery run. I was a little sore after the run yesterday but not really stiff. My feet were really tired feeling all yesterday but good this morning. I did this same run about three months ago and averaged 8:38 & 138bpm HR but it was 38 degrees so I'm happy with where I am considering the heat today. Tomorrow will be another 12 miler.

6/8/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	8:07:00		130	64%	Ran Loop @ 140BPM HR (Sprinted last .15)
2	8:49:00		139	70%
3	8:15:00		140	71%
4	9:06:00		140	71%
5	9:06:00		141	72%
6	8:58:00		140	71%
7	8:37:00	4:17	143	73%
Total	60:58:00		139	70%
Pace	8:42:34		75Âș - 42% Humidity

2 Corinthians 10:12
We do not dare to classify or compare ourselves with some who commend themselves. When they measure themselves by themselves and compare themselves with themselves, they are not wise.

Today was another measuring stick to see where I think I am (if I'm close to pre-injury condition). I still think I fell short but it's a little hard to tell because of the heat. Part of my run I felt really strong but as my HR went over 155 I felt like I was fading. Also, my muscles and joints feel good but my legs (below my calves) and my feet are sore...like tendons and ligaments maybe?? Tomorrw will be an easy day in the gym to let them rest.

6/9/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	7:37:00		134	67%	Out (west) and Back toward Old Church
2	7:32:00		154	80%
3	7:20:00		154	80%
4	7:35:00		154	80%
5	7:51:00		156	82%
6	7:44:00		155	81%
7	7:56:00		157	82%
8	7:44:00		157	82%
9	7:54:00		158	83%
10	7:54:00		161	85%
11	7:32:00		162	86%
12	7:22:00	5:05	166	89%
12.5		Cool Down - 1/2 Mile
Total	92:01:00		156	81%
Pace	7:40:05	75Âș - 42% Humidity

Ephesians 4:16
From him the whole body, joined and held together by every supporting ligament, grows and builds itself up in love, as each part does its work.

Last night I decided not to run today and sleep in an extra hour or so. I felt really tired when I went to bed but when I woke up I felt great! My legs were really good (after the long run yesterday). Oh well, I probably needed the extra sleep anyway.

This workout was harder than I thought it would be and it makes me wonder if I can actually break the 20:00 5K mark. My original plan was to run a warm-up mile then 6:30, recovery, 6:30, recovery, 6:30, recovery, each being a mile. After the first fast mile I decided to modify my run and reduce the length of the other fast miles. As you can see I did 1, 3/4 and 1/2 on the fast legs. Maybe the heat got me but I've got to be able to do better than this! Oh well, I'll try it again in a couple of weeks.

6/11/2011
Mile	Time				HR
1	8:26:00	Warm-Up			No HR Monitor	Ran Out Around Small Town & Back
1	6:29:00	6:29 Pace - Fast 1 mile
1	9:42:00	Recovery
3/4	4:50:00	6:27 Pace - Fast 3/4 Mile
1	9:18:00	Recovery
1/2	3:10:00	6:20 Pace - Fast 1/2 Mile
1.5	15:38:00	Cool-Down
7	Total Miles
Total	57:33:00
Pace	8:13:17	75Âș - 80% Humidity

Psalm 20:4
May he give you the desire of your heart and make all your plans succeed.