High-Octane

I ran my 7 miles this morning sloooow making sure the HR was below 135. Wow... 10:38 that was really slowmo. My knee is the same, it actually gets more sore after I run. By 10:00 pm (now) it feels pretty good again. I'm planning on 7 in the morning (maybe a couple slow, one fast, one slow, one fast, and a couple slow). We'll see how it feels in the morning.

6/19/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	9:07:00		124	60%	Ran Loop
2	9:41:00		133	66%
3	9:03:00	7:23	135	68%
4	10:35:00		135	68%
5	10:38:00		135	68%
6	10:26:00		135	68%
7	9:49:00		142	72%
Total	69:19:00		134	67%
Pace	9:54:09		80Âș - 80% Humidity -       15 mph wind

Genesis 33:14
So let my lord go on ahead of his servant, while I move along slowly at the pace of the flocks and herds before me and the pace of the children, until I come to my lord in Seir.”

I bet the flocks and heards and children were faster than I was this morning!

7 miles again today! I wanted to put a little pressure on my knee and see if it felt any different...it doesn't. It has the same sorness wether I run slow or fast it seems. I still think it's a bone spur as before...? One cool thing about my run today is that I ran my fastest 1 mile ever (5:34). My plan was to run 2 slow, 1 fast, 2 slow, 1 fast and 1 cool-down. I ran on the my loop where I have marked the road at every mile (with my car) and also varified it with my garmin (it seems to be right on with both the car and the garmin). The two miles I ran are the two flatter portions of my loop. On the first fast mile I felt pretty good through the half but started to get winded after that and had to slow down a little. On the second fast mile I got winded after the first quarter and had to slow down. I just need to figure out how to build up my cardio so I can run really fast really far :-)

6/20/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	8:32:00		129	63%	Ran Loop (Trying to keep slow miles 135-140 HR)
2	9:09:00		138	70%
3	5:34:00	4:34	167	89%
4	10:00:00		138	70%
5	10:26:00		141	72%
6	6:02:00	5:16	168	90%
7	10:48:00		143	73%
Total	60:31:00		146	75%
Pace	8:38:43		76Âș - 15 mph wind - 75% Humidity

 2 Samuel 18:22-23

22 Ahimaaz son of Zadok again said to Joab, “Come what may, please let me run behind the Cushite.” But Joab replied, “My son, why do you want to go? You don’t have any news that will bring you a reward.” 23 He said, “Come what may, I want to run.” So Joab said, “Run!” Then Ahimaaz ran by way of the plain[a] and outran the Cushite.

Dang...I wish my knee would quit hurting. If it would I'd feel okay about my running righ now. The sorness is still the same (no worse except about mid-day when it seems to hurt the worse and then back to normal "pain" the rest of the time). My energy level is back to normal and my feet and ankles aren't bothering me any more. Wow...I sound like I'm falling apart! Anyway, they did have the AC on at the Gym this morning (I think about 75 degrees). I wanted to run a little faster this morning but the new treadmills are set at 7:30 pace maximum. I've got to find another gym! As you can see the first was a warm-up mile and then went to max for the rest of the run.

6/21/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	8:40:00		134	67%	Treadmill at Gym
2	7:30:00		147	76%
3	7:30:00		151	78%
4	7:30:00		151	78%
5	7:30:00		152	79%
6	7:30:00		153	80%
7	7:30:00		156	82%
Total	53:40:00		149	77%
Pace	7:40:00

Hey Steam...Here's your scripture for the day :-)

Hebrews 4:12
For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.

Ran another 2 miles on the the treamill at 11:00 pm to get in my 7 mile total for the day. Ran at an average 7:30 pace.

WHOOO....HOOO....It was raining and I was running! I stayed out really late and actually got up late so I couldn't run my total 7 miles. I only got in 5.25 but will run the other 1.75 miles this evening. There is really no change in my knee (still somewhat sore) but no worse. We actually got 2.75 inches of rain when I checked before going to work.

6/22/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	7:52:00		136	68%	Ran Loop (Trying to keep slow miles 135-140 HR)
2	8:27:00		145	74%
3	8:16:00		143	73%
4	9:10:00		142	72%
5	8:32:00		143	73%
Total	42:17:00		142	72%
Pace	8:27:24		70Âș - Light Wind - Raining

Zechariah 10:1

Ask the LORD for rain in the springtime; it is the LORD who sends the thunderstorms. He gives showers of rain to all people, and plants of the field to everyone.

Another 7 mile day. My knee is still about the same (no worse). I wanted to do some speed running today so I decided to split my miles into 3/4 slow and 1/4 fast. I wanted to see what pace I could hold for a 1/4 mile but not an all-out run. As you can see I was able to hold an average 5:03 pace for all of the 1/4 mile sprints but my heart didn't seem to like the stress and seemed to drop in rate during the 4th sprint (maybe my HR monitor wasn't working right)? HR showed oddly low for the rest so after the 5th sprint I decided to take it easy for the last two miles to bring it in. Some day I'm going to go to the track and do an all-out 1/4 mile run to see how fast I can really run :-)

6/23/2011
Mile	Time	Best Pace	Heart Rate	HR %
0.75	6:18:00		131	65%	Ran Loop (With 1/4 Mile Sprints w/Recovery In-Between)
0.25		1:20:00	148	76%
0.75	7:13:00		146	75%
0.25		1:17:00	158	83%
0.75	6:45:00		147	76%
0.25		1:14:00	156	82%
0.75	7:27:00		146	75%
0.25		1:17:00	128	63%
0.75	7:06:00		137	69%
0.25		1:11:00	136	68%
6	9:01:00		134	67%
7	8:12:00		140	71%
Total	52:02:00	6:19:00	142	72%
Pace	9:02:57	0:05:03	71Âș - High Humidity

 ² The LORD looks down from heaven
   on all mankind
to see if there are any who understand,
   any who seek God.
³ All have turned away, all have become corrupt;
   there is no one who does good,
   not even one.

Suprise, suprise...I ran 7 miles today. My knee feel great (but I had taken 2 ibuprofen last night before I went to bed). My plan was to run an easy day but as I got into the run, because I felt so good, I decided to up the pace and intensity a bit. I felt really comfortable through the first five miles, the last two miles were a little tougher. Overall I'm feeling much more strong and comfortable, I think the 7x7 is working good.

6/24/2011
Mile	Time
1	8:27:00	Ran Loop (Backwards)
2	8:09:00
3	7:59:00
4	7:35:00
5	7:48:00
6	7:58:00
7	6:43:00
Total	54:39:00
Pace	7:48:26	71Âș - Foggy, Humid
Pre-Run Weight - 160
Post Run Weight - 157

Ha ha...Ran 7 again today. I continue to think this is a good distance for me right now. It has  not irritated my knee any more than normal. I've been mixing the speeds up to get different feels for each run. Today I was planning to run 7 easy but as I started, I felt good so I just picked up the pace. Mile 6 was a little tough with alot of uphill. I didn't wear my HR monitor, since I was planning an easy 8:30+ pace. I didn't run until about 8:00am so it was really hot and somewhat windy. The route I ran was good with rolling hills with about 50 to 100' acent/decent max. This is the pace I want to run for 26.2 miles within a year (I'm afraid I'm a ways off from that right now!)

6/25/2011
Mile	Time
1	7:47:00	Ran In Gatesville (Nice Hilly Run) 3.5 Out & Back
2	7:18:00
3	7:32:00
4	7:29:00
5	7:21:00
6	7:48:00
7	7:14:00
Total	52:29:00
Pace	7:29:51	80Âș

James 4:13-17

 ¹³ Now listen, you who say, “Today or tomorrow we will go to this or that city, spend a year there, carry on business and make money.” ¹⁴ Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes. ¹⁵ Instead, you ought to say, “If it is the Lord’s will, we will live and do this or that.” ¹⁶ As it is, you boast in your arrogant schemes. All such boasting is evil. ¹⁷ If anyone, then, knows the good they ought to do and doesn’t do it, it is sin for them.