High-Octane

So I decided to break the pattern and run something besides 7 miles today. I needed to run an easy recovery run and since my knee is feeling much better I ran long and Sloooow. I wanted to try and keep my heart rate well below my recover HR (140 or 70%). I started running at about 6:30 and it was already 77 degrees. I felt really good until about mile 8 or 9. At this point think the temperature had risen into the mid 80's. It was 88 degrees when I finished. I carried my water belt with four bottles and two 16 oz bottles (one in each hand). By the time I had finished my run I had drank all of the water and still lost 6 pounds of weight. This heat is a killer...I hope it toughens me up and equates to faster times when it cools off!

6/26/2011
Mile	Time	Heart Rate	HR %
1	8:57:00	124	60%	Ran New Route 8 Out & Back
2	9:37:00	132	65%
3	9:34:00	133	66%
4	9:44:00	133	66%
5	9:28:00	132	65%
6	9:54:00	134	67%
7	9:28:00	135	68%
8	9:55:00	134	67%
9	10:04:00	134	67%
10	9:54:00	137	69%
11	10:17:00	136	68%
12	10:08:00	137	69%
13	10:09:00	136	68%
14	10:04:00	137	69%
15	10:08:00	135	68%
16	10:36:00	137	69%
Total	157:57:00	134	67%
Pace	9:52:19	77 Degrees @ Start - 88 Degrees @ End (70% Humidity)

Luke 16:19-31

    19 “There was a rich man who was dressed in purple and fine linen and lived in luxury every day. 20 At his gate was laid a beggar named Lazarus, covered with sores 21 and longing to eat what fell from the rich man’s table. Even the dogs came and licked his sores. 22 “The time came when the beggar died and the angels carried him to Abraham’s side. The rich man also died and was buried. 23 In Hades, where he was in torment, he looked up and saw Abraham far away, with Lazarus by his side. 24 So he called to him, ‘Father Abraham, have pity on me and send Lazarus to dip the tip of his finger in water and cool my tongue, because I am in agony in this fire.’ 25 “But Abraham replied, ‘Son, remember that in your lifetime you received your good things, while Lazarus received bad things, but now he is comforted here and you are in agony. 26 And besides all this, between us and you a great chasm has been set in place, so that those who want to go from here to you cannot, nor can anyone cross over from there to us.’ 27 “He answered, ‘Then I beg you, father, send Lazarus to my family, 28 for I have five brothers. Let him warn them, so that they will not also come to this place of torment.’ 29 “Abraham replied, ‘They have Moses and the Prophets; let them listen to them.’ 30 “‘No, father Abraham,’ he said, ‘but if someone from the dead goes to them, they will repent.’ 31 “He said to him, ‘If they do not listen to Moses and the Prophets, they will not be convinced even if someone rises from the dead.’â€�

It seems like Monday is the day for the gym. I can't seem to get there any other days. Today was a pace day so I went to the good old hot gym (no AC when I got there, it was 80 degrees outside and I'm sure the same inside the gym...but with no breeze). Ran 1/2 mile warm-up and then maxed the machine at a blistering 7:30 pace (oh...did I tell you - that's the top speed the treadmills are set to). It's interesting to look at my heart rate and how it goes up so evenly after the first mile 145,147,149,151... exactly 2 BPM each mile. This is the actual readings. I would think, and was hoping, it would level out at some point and I could maintain a constant HR. I'm thinking this is telling me that my long distance marathon pace cannot be 7:30 but something slower where my HR levels off at a certain speed. 

6/27/2011
Mile	Time	Heart Rate	HR %
1/2	Warm-Up			Went to Gym & Ran Treadmill @ 1% Incline
1	7:30:00	139	70%
2	7:30:00	145	74%
3	7:30:00	147	76%
4	7:30:00	149	77%
5	7:30:00	151	78%
6	7:30:00	153	80%
7	7:30:00	155	81%
8	7:30:00	157	82%
1/2	Cool-Down
Total	60:00:00	150
Pace	7:30:00

Proverbs 31: 9b-31
The Wife of Noble Character
A wife of noble character who can find?
She is worth far more than rubies.
Her husband has full confidence in her
and lacks nothing of value.
She brings him good, not harm,
all the days of her life.
She selects wool and flax
and works with eager hands.
She is like the merchant ships,
bringing her food from afar.
She gets up while it is still dark;
she provides food for her family
and portions for her servant girls.
6 She considers a field and buys it;
out of her earnings she plants a vineyard.
She sets about her work vigorously;
her arms are strong for her tasks.
She sees that her trading is profitable,
and her lamp does not go out at night.
In her hand she holds the distaff
and grasps the spindle with her fingers.
She opens her arms to the poor
and extends her hands to the needy.
When it snows, she has no fear for her household;
for all of them are clothed in scarlet.
She makes coverings for her bed;
she is clothed in fine linen and purple.
Her husband is respected at the city gate,
where he takes his seat among the elders of the land.
She makes linen garments and sells them,
and supplies the merchants with sashes.
She is clothed with strength and dignity;
she can laugh at the days to come.
She speaks with wisdom,
and faithful instruction is on her tongue.
She watches over the affairs of her household
and does not eat the bread of idleness.
Her children arise and call her blessed;
her husband also, and he praises her:
"Many women do noble things,
but you surpass them all."
Charm is deceptive, and beauty is fleeting;
but a woman who fears the LORD is to be praised.
Give her the reward she has earned,
and let her works bring her praise at the city gate

10 Miles today on the Big Loop. I'm a little lost in my training right now regarding goals, paces, etc. Not knowing what I'm traing for and the heat and humidity and my irritating knee have also got me kind of confused. I decided to Just Run today and make it up as I go. What I decided was to run 2 miles at 9:30 pace, then 2 miles at 9:00, then 2 miles at 8:30 then 2 miles at 8:00, then 2 miles at 7:30. Well, I got out of wack on the first 2 miles (too fast) so I just tried to adjust my two's after that. Anyway it was different and kinda fun. In some areas it's really hard to keep a consistant pace over two different miles, with the hills and all.

6/28/2011
Mile	Time	HR	HR %
1	9:04:00	130	64%	Ran 10 Mile Loop
2	9:04:00	138	70%
3	8:31:00	140	71%
4	8:43:00	149	77%
5	8:22:00	147	76%
6	8:22:00	150	78%
7	8:20:00	153	80%
8	8:08:00	160	85%
9	7:52:00	159	84%
10	7:20:00	167	89%
Total	83:46:00	149	77%
Pace	8:22:36	78º - 75% Humidity

Luke 15:3-7   He told them this parable.
"Which of you men, if you had one hundred sheep, and lost one of them, wouldn’t leave the ninety-nine in the wilderness, and go after the one that was lost, until he found it?  When he has found it, he carries it on his shoulders, rejoicing.  When he comes home, he calls together his friends and his neighbors, saying to them, ‘Rejoice with me, for I have found my sheep which was lost!’ I tell you that even so there will be more joy in heaven over one sinner who repents, than over ninety-nine righteous people who need no repentance."

Whooo....Hoooo.....It was only 74 degrees and 50% humidity this mooring! Great weather to run! Today was an easy/recovery run but I didn't get home until after midnight last night so I had to cut it a little short (needed a few extra minutes of sleep). I actually felt really good this morning (not the knee) and felt like I had good energy. I looked back at a similar easy/recovery run back in August of last year and realized the same run yielded a 9:00+ pace (at the same 140 bpm HR). I consider that improvement :-) The next few days may be a little sporadic for me running since we are going on vacation and then to Joplin to do some service work (helping the tornado victims).

6/29/2011
Mile	Time	Heart Rate	HR %
1	8:18:00	128	63%	New Route to 1979 & Back (Shooting for HR of 140 bpm, 70%)
2	8:50:00	138	70%
3	9:01:00	138	70%
4	8:46:00	140	71%
5	8:54:00	141	72%
6	8:20:00	140	71%
7	8:49:00	139	70%
8	8:43:00	140	71%
8.5	4:18:00	146	75%
Total	73:59:00	139	74 Degrees
Pace	8:42:14		50º Humidity

Here's a Bible verse I've never really noticed. I really makes me think...Humm...

Proverbs 2 : 1...9-11

 ¹ My son, if you accept my words
   and store up my commands within you,...

⁹ Then you will understand what is right and just
   and fair—every good path.
¹⁰ For wisdom will enter your heart,
   and knowledge will be pleasant to your soul.
¹¹ Discretion will protect you,
   and understanding will guard you.

Couldn't run today...10 hours of driving :-( We're in Joplin dropping off the RV for some others coming to work. Tomorrow another 7 - 8 hours driving in our little car to Effingham Illinois for a few days of vacation. We'll be back here next Wednesday to work ourselves.

Here's the details.... Heart rate is way too high to maintain for 26.2 miles...What to do...what to do....? 7/1/2011
Mile	Time	HR	HR %
1	7:53:00	134	67%	Ran in Joplin, MO
2	7:27:00	150	78%
3	7:34:00	156	82%
4	7:42:00	160	85%
5	7:32:00	159	84%
6	7:29:00	159	84%
7	7:46:00	163	87%
8	7:23:00	165	88%
9	7:20:00	167	89%
10	7:35:00	171	92%
Total	75:41:00	158	83%
Pace	7:34:06	70º - 74º

¹⁹ Because of the high position he gave him, all the nations and peoples of every language dreaded and feared him. Those the king wanted to put to death, he put to death; those he wanted to spare, he spared; those he wanted to promote, he promoted; and those he wanted to humble, he humbled. ²⁰ But when his heart became arrogant and hardened with pride, he was deposed from his royal throne and stripped of his glory. ²¹ He was driven away from people and given the mind of an animal; he lived with the wild donkeys and ate grass like the ox; and his body was drenched with the dew of heaven, until he acknowledged that the Most High God is sovereign over all kingdoms on earth and sets over them anyone he wishes.

I was definitly not in paradise this morning but it was barable. We're in Illinois for a few days and I was able to run through the farm country with corn fields everywhere. I went out the main road and ran straight out for 4 miles and then back. I didn't dare turn in fear of getting lost. All of the roads, fields, intersections look the same. There are no landmarks and very few houses. The run was comfortable but my knee was a little more sore than usual (sorry, I wasn't going to mention that). Run results were very similar to my Texas runs with the same temperature, humidity, etc.

6/2/2011
Mile	Time	Heart Rate	HR %
1	8:46:00	126	61%	Ran In Effingham, IL (Recovery Run @ 135 -140 HR)
2	8:32:00	135	68%
3	8:37:00	137	69%
4	8:48:00	139	70%
5	8:52:00	140	71%
6	9:07:00	141	72%
7	8:46:00	142	72%
8	8:41:00	143	73%
Total	70:09:00	138
Pace	8:46:07	74 Degrees

⁴ As it is written in the book of the words of Isaiah the prophet:

   â€œA voice of one calling in the wilderness,
‘Prepare the way for the Lord,
   make straight paths for him.
⁵ Every valley shall be filled in,
   every mountain and hill made low.
The crooked roads shall become straight,
   the rough ways smooth.
⁶ And all people will see God’s salvation.’â€�