High-Octane

It's like my body hits a wall after 7 miles and decides the HR has to go up at this point. Notice how much I had to slow down after 7 to keep my HR around 140. It may have something to do with the temperature. It was 72 when I started and 80 when I finished. Also, I hit some hills at around 7,8,9,10. I wasn't planning on running this far, the plan was 8 to 10 today and run my long run 16 to 18 on Monday or Tuesday. I was really feeling good at 6 miles so that's when I decided to go further. At the end I was disippointed with the long 9's I had to run to keep the HR down. My knee also felt really good until about 8 or 9 then it started to hurt. The weather is supposed to get cooler in the next couple of days (low 60's in the morning) so I hope my knee feels good enough to do a long run on one of those days.

I've spent most of the last couple of days pulling Kiby and his friend Parker around the lake while they wakeboard...lots of fun! I've decided not to wakeboard or ski and save my legs.

7/3/2011
Mile	Time	Heart Rate	HR %
1	8:20:00	128	63%	Ran In Illinois - Out & Back to Hwy 40 (Shooting for an Avg HR of 140 bpm)
2	8:10:00	139	70%
3	8:21:00	140	71%
4	8:37:00	141	72%
5	8:44:00	141	72%
6	8:43:00	142	72%
7	8:46:00	141	72%
8	9:20:00	143	73%
9	9:10:00	142	72%
10	9:29:00	141	72%
11	9:34:00	142	72%
12	9:43:00	142	72%
13	9:47:00	143	73%
14	9:33:00	145	74%
Total	126:17:00	141	71%
Pace	9:01:13	72Âș - 80Âș & Humid

 ⁸ Then the man and his wife heard the sound of the LORD God as he was walking in the garden in the cool of the day, and they hid from the LORD God among the trees of the garden. ⁹ But the LORD God called to the man, “Where are you?”

Well...at 8:00 last night I decided to look on the internet and see if I could find any races near Effingham, Ill where we are staying. I wasn't really planning on racing while I was up here but low and behold there was a 5 Mile Race just 60 miles away in Hillsboro, Ill. I asked if anyone cared if I got up early and went to the race (it started at 8:00). No one had a problem so I got up at 5:15 and headed out. It was 72 degree and very humid but didn't seem as hot as 72 in Texas. The race was run on an out and back course with a few hills. The race was also run in conjunction with a Biathlon and all of the runners started together. I'm not sure how many were competing in the Race portion (maybe 30) and another 100 in the Biathlon.

At the beginning of the race I was determined not to go out too slow, like I did in the last 10K, but at the end of the first mile I was wondering if I had made a mistake. Most of the first mile was down hill or flat but the second mile had a long incline. I hit the hill pretty well and felt pretty good at the top. There were two guys running with me until the hill and by the midpoint of the hill they had both dropped out (ha ha...I don't think they run may hills up here in Illinois:-). On the third mile I began to labor a little and decided to slow down some and save a little energy. I really wanted to keep a 6:45 pace but kinda lost track of my pace, as you can see on miles 3 and 4. I was running completely by myself at this point with no one anywhere close to me (Sounds pretty cool at this point doesn't it...but the truth is there were about 6 or 8 of the Biathletes pretty far ahead of me and a couple of girls). Anyway mile 5 had a pretty good uphill to the finish but I pushed hard up the hill to finish strong with a 4:54 pace to the end. As you can see from my report I was the top Male (Runners only...there were a few Biathletes who actually ran faster but the run and the Biathlon were separate for the awards). I received a nice big trophy and had my picture taken with the Women's winner (who actually beat me by about a minute;-(

Overall I ran the race I wanted to run. I had run a 10K a few weeks ago and paced at 7:00 so my goal was to go for a 6:50 on this race. I still need to build my cardio, my legs seem good and I feel like I can run faster but I just labor breathing and my heart rate gets too high.

It was a fun race in a small community that has been run for the last 23 years. I got to sign the winner's podium for being the Fastest Male Runner so my name is etched in stone (well actually black permanent marker) for all to remember for generations to come!

Hillsboro, Ill -  5 Mile
7/4/2011
Mile	Time	Best Pace	Fastest Pace	HR	HR %
1	6:32:00	6:16:00	5:35	153	80%
2	6:45:00	6:19:00	5:58	168	90%
3	6:58:00	6:23:00	6:15	171	92%
4	6:57:00	6:20:00	6:30	172	93%
5	6:51:00	6:21:00	4:54	174	94%
Total	34:03:00			168	90%
Pace	6:48:36	75Âș		High Humidity
Won 1st Overall

 ¹² Then Samuel took a stone and set it up between Mizpah and Shen. He named it Ebenezer,^[a] saying, “Thus far the LORD has helped us.”

 ¹³ So the Philistines were subdued and they stopped invading Israel’s territory. Throughout Samuel’s lifetime, the hand of the LORD was against the Philistines.

14 looong...slooow easy miles today. I had to ask a stranger sitting on his porch if I could fill up my water bottles. I went out to run 6 but after I got started I decided I needed many more miles to do any good at this low speed. I learned my lesson though, I told my wife that I would be back in an hour and if I was out more than an hour to come and look for me in the corn fields...well, she took me literally and came looking after an hour. I was in a lot of trouble...I LEARNED A LESSON TODAY..!!

7/5/2011
Mile	Time	Heart Rate	HR %
1	9:54:00	121	58%	Ran a Crazy Route Around Lake Sara in Illinois
2	10:09:00	123	59%
3	10:11:00	125	61%
4	10:20:00	127	62%
5	10:44:00	125	61%
6	10:29:00	126	61%
7	10:31:00	126	61%
8	10:27:00	127	62%
9	10:23:00	127	62%
10	10:43:00	128	63%
11	10:41:00	128	63%
12	10:59:00	129	63%
13	10:37:00	129	63%
14	10:49:00	132	65%
Total	146:57:00	127	62%
Pace	10:29:47	84Âș

Oh...my knee was kinda funky sore today.

The weather was a little cooler this morning. The 66 degrees felt good but the humidity was still really high. Got out the door at 6:30 for a little earlier run than the last few days. We were going to a little country hamburger joint called Moonshine, it is kinda famous in the area. It's a really run down house that the lower floor has been converted into a restraunt and grill. They're only open for a couple of hours each day but sell as many as 2,000 burgers some days. I must say the burgers are pretty good, I had a double cheese burger and couldn't quite finish it.

My run today was going to be another really slow run but I just couldn't take it and had to speed up after the first quarter of a mile. It ended up being a pretty good tempo run at 8:04 pace. The interesting thing is that my HR overall was quite a bit lower than my previous 10 mile tempo run. I'm not sure if it's all because of the -5 degree temperature or something magical about the looong easy run I did yesterday that gave me a boost :-)

7/6/2011
Mile	Time	HR	HR %
1	8:21:00	129	63%	Out & Back Run in Illinois
2	7:57:00	140	71%
3	8:09:00	141	72%
4	8:10:00	143	73%
5	7:58:00	147	76%
6	8:07:00	148	76%
7	8:08:00	150	78%
8	8:08:00	153	80%
9	8:04:00	155	81%
10	7:39:00	159	84%
Total	80:41:00	147	75%
Pace	8:04:06	68Âș - Humid

My plan was to run 13 miles trying to maintain less than a 9:00 pace and a HR below 140. Did good through 8. I think about that time I realized I was not going to be back home when I said I would so I think my heart rate jumped :-) ...No I think I just couldn't accomplish my goal and also it was starting to get really hot. Anyway good milage for me. I may not get in as many miles then next few days since we are working in Joplin.

7/7/2011
Mile	Time	Heart Rate	HR %
1	8:49:00	125	61%	Ran in Illinois - Out and Back
2	8:49:00	130	64%
3	8:50:00	132	65%
4	8:56:00	132	65%
5	8:48:00	133	66%
6	8:51:00	137	69%
7	8:43:00	138	70%
8	8:48:00	139	70%
9	8:55:00	143	73%
10	8:58:00	144	74%
11	8:53:00	147	76%
12	8:36:00	152	79%
13	8:24:00	154	80%
13.25	2:02:00	161	85%
Total	116:22:00	139	70%
Pace	8:46:57	75 to 79 Deg.

Here's the details... 7/8/2011
Mile	Time	Heart Rate	HR %
1	7:30:00	137	69%	Ran In Effingham, IL  (1 Fast/ 1 Slow)
2	9:14:00	130	64%
3	7:19:00	151	78%
4	9:44:00	137	69%
5	6:32:00	154	80%
6	10:03:00	139	70%
7	6:18:00	161	85%
8	9:13:00	144	74%
Total	65:53:00	144
Pace	8:14:07

1 Chronicles 28:19
“All this,” David said, “I have in writing as a result of the LORD’s hand on me, and he enabled me to understand all the details of the plan.”

Trying to catch up on all the details.... I was happy with this recovery run, my speed was up from normal while my HR stayed lower than normal.

7/9/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	8:12:00		128	63%	Ran In Joplin, MO
2	9:03:00		133	66%
3	8:57:00		133	66%
4	8:45:00		136	68%
5	8:52:00		135	68%
6	8:56:00		138	70%
7	8:49:00		140	71%
Total	61:34:00		135	67%
Pace	8:47:43

Exodus 7:13
Yet Pharaoh’s heart became hard and he would not listen to them, just as the LORD had said.