High-Octane

Finally a "real" cross-training day. The only problem is it was 103 degrees when I started. Aslo, I don't like cross-training in the evening before a RLRF run because I don't seem to recover in that short (usually 12 hours). I could tell that my legs weren't used to biking as they seemed to fatigue fairly quickly. Hopefully I can get back into biking a couple of days a week!

6/24/2012 (Evening)
Miles	Time	Speed	HR	HR %
10.44		18	137	70%
10.62		18.7	139	72%
21.06	Total	18.4	138	71%
Miles		Speed
Rode to feed horses on 1339. Took 1979 back home.

Jeremiah 23:24

 â€œCan anyone hide in secret places so that I cannot see him?” declares the LORD. “Do not I fill heaven and earth?” declares the LORD.”

Week 6 on the RLRF program and all seems pretty well except for the heat. Even during these Intervals I feel like I get overheated and am just pouring with sweat!

I went and bought me some new shoes yesterday (Saucony ???, I forget the name, I'll add later). I was trying to find some shoes with very little upper padding. My thinking is to get some shoes that won't hold as much sweat. My Saucony Ride 4's have a lot of padding and when they get soaked they are very heavy (this usually happens after about 45 minutes of running). I ran in the new shoes today, I think they are going to be a little better than the Rides.

6/25/2012
Mile	Time	HR	HR %	Max HR
2.25	Warm-Up @ 8:03 Pace - 133 HR
1200m	4:24:00	156	83%	167
3 Min	Recovery
1200m	4:25:00	159	85%	171
3 Min	Recovery
800m	2:56:00	157	84%	168
3 Min	Recovery
800m	2:54:00	154	82%	168
3 Min	Recovery
800m	2:58:00	155	82%	170
3 Min	Recovery
800m	2:54:00	156	83%	170
1 Min	Recovery
2	Warm-Up @ 8:13 Pace - 149 HR
		156	83%
			Total Miles	7.75
High School Track
75Âș - 81% Humidity
Target: Repeats - 10-20 Min. Warm-up, 2 x 1200 @ 4:33 (6:04 pace), 4 x 800 @ 2:58 (5:56 pace), 2 Min. Recovery between each, 10 Min. Cool-down. (Note: Good work-out, hit targets & exceeded slightly)
Notes: Recoveries were still a little long (3 min.). I was really sweating. I wore my new shoes without socks until the second 800 when a blister started to form.

Romans 8:8

And we know that in all things God works for the good of those whoe love him, who have been called according to his purpose.

5 @ 8:43 Pace - HR 134

My legs have been feeling really good so I decided to just throw in a few short miles on my "off" days (in the morning), since I can't seem to find the time to ride my bike in the afternoons.

6/27/2012
Mile	Time	HR	HR %
1	7:43:00	134	68%
2	7:44:00	151	80%
3	7:43:00	154	82%
4	7:46:00	155	82%
5	7:52:00	160	86%
Total	38:48:00	151	79%
Pace	7:45:36
Out and Back
80Âș - 35% Humidity
Target: No target.
Notes:  Uneventful.

Matthew 16:25

“For whoever wants to save his life will lose it, but whoever loses his life for me will find it.”

I think the heat and humidity is getting the best of me. I thought I felt really good for the warm-up and the first mile but then it hit me and I started feeling really drained. I ran most of this run at 90% of my HR which is in my Vo2 max. I may have to start running my Tempo and Long Runs based on HR training zones and not based on time because of this heat. I ran this same run with the same HR effort 15 seconds per mile faster when the temperature was 62 degrees.

6/28/2012
Mile	Time	HR	HR %	Max HR
2	Warm-up @ 8:28 - 135 HR
1	6:55:00	150	79%
2	6:59:00	164	89%
3	7:25:00	168	91%
4	7:20:00	167	91%
5	7:50:00	168	91%
Tempo Miles	36:29:00	163	88%
Pace	7:17:48		Total Miles	7
Small Loop
80Âș - 80% Humidity
Target: Tempo Run - 1 Warm-Up, 5 Miles @ 7:00 pace
Note: The effort by HR was exactly the same as last time but the time was 15 sec. avg slower.

2 Peter 3:9

“The Lord is not slow in keeping his promise, as some understand slowness. He is patient with you, not wanting anyone to perish, but everyone to come to repentance.”

10 Min. Swim

9 Miles Road Bike @ 18.5 mph

2.2 Miles Run @ 7:52 pace

Found out I might drown on Sunday in the Triathlon!