High-Octane

Well, I made it through the planned 16 miles and 1 extra just for JG...! Contrary to what it looks like on paper, this run about killed me. It reminded me of the run I made about 3 months ago when I eventually had to have my neighbor carry me back to home for the last 3 miles. It wasn't quit that bad but I really felt fatigued after about 12 miles and had a really hard time keeping my HR down (the intent was to run at below 140 BPM). As you can see it was basically impossible for the last few miles, I really had to slow down to even try. I'm assuming it has more to do with the heat than anything else. I'm sure I was dehydrated at the end as I had lost about 6 pounds from the run. The other thing is, I think I do something wrong when I run this slow because it seems to hurt my hips, legs and feet more than when I run a faster pace. Anyway, it's down hill from here for the rest of the week, no more 17 milers..!

6/12/2011
Mile	Time	Heart Rate	HR %
1	8:46:00	123	59%	Ran Loop 2X Plus to Make 17 Miles
2	8:27:00	138	70%
3	8:04:00	138	70%
4	8:51:00	138	70%
5	8:47:00	139	70%
6	8:33:00	139	70%
7	9:02:00	139	70%
8	8:23:00	138	70%
9	9:10:00	141	72%
10	8:40:00	140	71%
11	8:58:00	141	72%
12	9:49:00	143	73%
13	9:10:00	142	72%
14	9:17:00	145	74%
15	10:07:00	144	74%
16	10:38:00	142	72%
17	9:32:00	146	75%
Total	154:14:00	140	71%
Pace	9:04:21	77Âș - 50% Humidity

Romans 12:1 

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship.

Went to the gym today. Stationary bike 5 miles, ran 1 mile on treadmill, upper body workout. I'm almost afraid to say this but my left knee has a very similar pain as my right had with the bone spur. It's not as painful but the symtoms are the same :-(  We'll see how it is later today and tomorrow. I'm leaving for CA for a meeting on Tuesday and won't be home until after midnight on Tuesday so I'm not sure about my runs for Tues. and Wed.

Matthew 23:15
“Woe to you, teachers of the law and Pharisees, you hypocrites! You travel over land and sea to win a single convert, and when you have succeeded, you make them twice as much a child of hell as you are.

No run today. Left knee feels like the right one did with the bone spur :-(

Job 30:17
Night pierces my bones; my gnawing pains never rest.

No run again today. My knee feel a little better but still tight. I hate getting a good start on milage for the week and then have to miss several days. I'm going to run tomorrow pain or no pain..!

Job 16:6
“Yet if I speak, my pain is not relieved; and if I refrain, it does not go away.

Went to the gym today. The left knee is still hurting but no worse and not swolen. Here's the workout:

Bench Press Reps - warm-up then 3/15 @ 150, Bike 3 miles - 9:00, Bench Press Reps - 3/15 @ 150, Run 2 miles - 18:30, Bike 3 miles - 9:00, Bench Press Reps - 3/15 @ 150, Run 2 miles - 16:15, Bench Press Reps - 3/15 @ 150

Total Workout Time: 1 Hour

Corinthians 8:12-14

¹² For if the willingness is there, the gift is acceptable according to what one has, not according to what one does not have.

 ¹³ Our desire is not that others might be relieved while you are hard pressed, but that there might be equality. ¹⁴ At the present time your plenty will supply what they need, so that in turn their plenty will supply what you need. The goal is equality,

Well, the knee didn't like the workout yesterday so I am taking today off. It was sore all day but after a nights rest actually feels better today. This is the same cycle as before on the right knee. I'm just going to have to be patient and work through it. I'll probably run short tomorrow...we'll see.

1 Thessalonians 5:14
And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone.

I'm back...Not completly...The knee is still irritated. I assume I will run a day or two and then have to rest it for a day or two but at least I got a few miles in today. My plan is to try and run the loop (7 miles) every day this week (slow, medium, fast) and not try a long run for a while. The knee felt the same throughout the run, it actually hurts more after I finish my runs. Here's the results:

6/18/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	7:55:00		135	68%	Ran Loop
2	7:44:00		155	81%
3	7:33:00		155	81%
4	8:23:00		158	83%
5	8:25:00		160	85%
6	8:04:00		164	87%
7	7:54:00	5:24	167	89%
Total	55:58:00		156	82%
Pace	7:59:43		80Âș - 12 mph wind

³ March around the city once with all the armed men. Do this for six days. ⁴ Have seven priests carry trumpets of rams’ horns in front of the ark. On the seventh day, march around the city seven times, with the priests blowing the trumpets. ⁵ When you hear them sound a long blast on the trumpets, have the whole army give a loud shout; then the wall of the city will collapse and the army will go up, everyone straight in.”