High-Octane

Total Bike miles: 46 @ 18 mph avg. speed

Big biking day today. I got up early and went for a 21 mile ride before chruch. Then I took my bike to chruch and rode home another 25 miles. It was 109 degrees when I finished the ride home. Moring ride was 17.5 mph avg. speed and the afternoon ride was 18.5 mph avg speed. I stopped on each ride at 10 miles and rested for a few minutes and got a good drink, I'm sure my overall speed would drop a little if I rode without stopping.

YoooHooo....Ran 2 miles today on the treadmill in the Gym. There was no pain or limping before or after the run! My hip was still a little sore during the run but nothing like what it has been. I think I'm actually going to heal up now :-) The run, although short, was pretty good but I think my legs were a little tired from the 46 mile bike ride yesterday. I also think that when I get back to really running I'm going to have to convience my body that it can run 15, 20, 25 miles again (mental thing). I kept having thoughts, after about a mile, that this seems way too hard...I need to learn how to be more patient.

8/29/2011
Mile	Time	HR	HR %	Treadmill in the Gym
1	8:30:00	141	72%
2	7:30:00	152	79%
Total	16:00:00	147	75%
Pace	8:00:00

James 5:7-8
Be patient, then, brothers, until the Lord's coming. See how the farmer waits for the land to yield its valuable crop and how patient he is for the autumn and spring rains. You too, be patient and stand firm, because the Lord's coming is near.

EVENING REPORT - ADDED ENTRY:

Went to Gruene and rode with the big boys in the evening, 29.65 miles making my total for the day 45+/. For the first 14.65 miles I averaged 20.7 mph. Part of that ride I was with some of the faster riders. On my way back I was completly on my own. I think I was also a little tired from my morning ride.

Here's what I've learned so far with the bikers. Runners don't like bikers, bikers don't like triatheletes and triatheletes could care less about either.  Actually the bikes aren't very friendly. I have tried to talk to some of them but they basiclly ignore me. There is one guy, who is one of the better riders, who has been friendly but I found out that he used to be a runner. I guess when I can ride with their pack they will have to acknowledge me :-)

8/30/2011 (Gruene Ride)
Miles	Time	Speed	HR	HR %	River Road to Store
14.65		20.7	164	87%
14.65		17.3	156	82%
29.3	Total	19
Miles		Speed	160	84%
95 Degrees

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MORNING REPORT:

Well...First I've got to report on my run from yesterday. I first though I had made it through the run sucessfully but about an hour or two after the run my hip started hurting again. It was nothing like before but still the sharp pain directly in the joint. The pain continued throughout the day and is still there this morning but not as bad. I was hoping I was completly over the injury but it looks like it will be a little longer road. I probably won't run again this week and wait until next Monday and try the same routine again.

This morning I biked 16 miles @ 17.1 mph avg. speed. I was really just tyring for an easy speed since I'm going to Gruene and ride with the BIG boys this evening. It will be another 34 miles. Last week I averaged 17.7 but I feel like I can do much better. Hopefully this week I can stay with a pack and increase my speed. I biked most of the route last week by myself.

Below is this mornings ride, I'll add the evening ride tomorrow morning.

8/30/2011
Miles	Time	Speed			Reverse Loop then Out to 1978
4.69		17.3
3.35		16.5
5.12		18.5
2.96		15.7
16.12		17.2
Total	56:23:00	75 Degrees & 35% Humidity

Psalm 57

      God sends his loyal love and faithfulness.
⁴ My life is in the middle of a pack of lions.
   I lie down among those who devour humans.
      Their teeth are spears and arrows;
      their tongues are sharpened swords.
⁵ Exalt yourself, God, higher than heaven!
   Let your glory be over all the earth!
⁶ They laid a net for my feet to bring me down;
   they dug a pit for me, but they fell into it instead!

Two rides today. 22 miles in the morning and 22 miles in the evening. I was really tired in the evening and so I road really slow.

8/31/2011 (Morning Ride)
Miles	Time	Speed	HR	HR %	River Road to Redwood then to Hwy 123 & Wonderworld
11		17.9	130	64%
11		18.8	140	71%
22	Total	18.35
Miles		Speed	135	68%
80 Degrees
8/31/2011 (Evening Ride)
Miles	Time	Speed	HR	HR %	To Martindale to Feed Horses and Back
11		16	125	61%
11		15	124	60%
22	Total	15.5
Miles		Speed	125	60%
100 Degrees

Proverbs 30

 ¹ The words of Agur, Jakeh’s son, from Massa.

   The man declares: I’m tired, God;
   I’m tired, God, and I’m exhausted.

 ² Actually, I’m too stupid to be human,
   a man without understanding.

 ³ I haven’t learned wisdom,
   nor do I have knowledge
   of the holy one.

I only rode 12 miles today. I was planning on about 20 to 25 miles but I had a little problem. I bought this $65 light for my bike (since I ride in the morning when it's really dark) and it works great most of the time. But the "most of the time" isn't good enough because when you go over rough road it sometimes turns itself off. When it's 5:00 in the morning it's pretty dark and scary when it goes off, especially when you're going about 25 miles an hour. Well, I came up on a bumpy section of the road and my light went off. Before I could reach and trun it back on... BAM!!!...I hit something, I wobbled and tried to break without crashing and then I heard all the air coming out of my tire. I had bought a spare tube and Co2 cartridge kit so I was able to fix the tire and be on my way but it did cut my ride short. In the afternoon I took that expensive light back to the bike store and told them what was going on with the light and what had happened. They were nice and replaced the light and I bought another spare tube. Oh.. I forgot to tell you what I hit. It was a rock about the size if my fist. That rock will never flatten another tire because I threw it as far as I could away from the road.

12 miles @ Unknown Avg Pace (I got so flustered I forgot all about stopping or restarting my watch)

Today was a better day for biking. I headed out on the same route I planned to take yesterday. It's my hilliest route through the little town of Kingsbury all the way past IH-10. The hills are really good out that way. I wish it wasn't quite so far and I would run those hills for my hill training (I guess I could drive 10 miles, then park and run the hilliest part...Hum never thought about that before). Anyway, I rode 13 miles out and 13 miles back (No flats today :-). I think the build-up of miles is starting to get to my legs. They are starting to feel puffy and sore. It's only on the big part of my legs (quads & hamstring...that area). Nothing is sore in my calves or joints or tendons.... In other words, I think it's a good soreness because I think I'm building muscle in this area. Did I say "big part of my legs"? I really don't have any part of my legs that are "big"...maybe I should have said "biggest"...:-) I' shooting for over 200 miles this week, that means a minimum of about 30 miles tomorrow, but I may ride 40 or 50 just because...

9/2/2011 (Morning Ride)
Miles	Time	Speed	HR	HR %	Out Past Kingsbury and IH-10 and Back
5.4		16	129	63%
7.15		18.4	138	70%
13.47		17.5	137	69%
0.5	Cool-Down
26.52	Total	17.3
Miles		Speed	135	67%
75 Degrees

Job 40:16-18

¹⁶ Look, his strength is in his thighs,
   his power in stomach muscles.
¹⁷ He stiffens his tail like a cedar;
   the tendons in his thighs
   are tightly woven.
¹⁸ His bones are like bronze tubes,
   his limbs like iron bars.

Ha ha...This is definitely not me :-)

Today I decided to try a longer bike ride. I'm not sure how it compares to a long run but it did take 2 hours and 45 minutes. I had to stop at mile 23 and get me some more gaterade at a corner store. I also stopped at mile 40 to take a short breather and get anoter good drink. When I compare my running HR and my biking HR I start to get a little worried that this training is only moderate at best. Over this 50 miles my HR averaged 134. That is basiclly a recovery HR for me. One of the problems is that while biking my HR goes down very quickly when I hit a downhill or an easy flat. It can drop from like 150 to 120 in about 30 seconds. When running I never give it a chance to drop so I can keep it at the higher rate continually throughout the run (whatever it is). I think my legs are getting more accustomed to the bike but they are still sore. I passed a lot of bikers on the road but all of them were just crusing a low speed. I didn't run into any of the serious guys :-) I didn't push really hard, although I was somewhat tired at the end. I just wasn't sure what to expect going that far at one time. I've only ridden about 25 miles at one time before this.

50 Miles @ 17.5 avg. speed (this includes a few stops at stop signs and lights but I turned off my watch when I stopped at the store and stopped once to get a drink) 

Maybe next week I'll go 75 miles or maybe I'll try to increase my speed....Humm.

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.