High-Octane

After my 50 mile ride on Saturday I thought I should take a couple of days easy so today I only rode 19 miles @ 17.4 mph. Monday is a rest day!

Psalm 40: 1-3

 ¹ I waited patiently for the LORD;
   he turned to me and heard my cry.
² He lifted me out of the slimy pit,
   out of the mud and mire;
he set my feet on a rock
   and gave me a firm place to stand.
³ He put a new song in my mouth,
   a hymn of praise to our God.
Many will see and fear the LORD
   and put their trust in him.

Off day.... No ride or run today.

Genesis 2:1-3

 ¹ Thus the heavens and the earth were completed in all their vast array.

 ² By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work. ³ Then God blessed the seventh day and made it holy, because on it he rested from all the work of creating that he had done.

Evening Ride: Added another 29 miles to the biking today on the Gruene ride with the BIG boys. There weren't many people there...only the BIG boys and a couple of really slow people. I tried to stick with the big boys but only managed 7 miles on the way out then I was on my own. I rode to the store (not all the way to the dam) so the ride was only 29 miles but I did it all without stopping. I averaged 19.4 mph on the way out and 19.0 on the way back. Not a great improvement but considering no stopping, almost all by myself and the fact that my legs are still sore and tired I think it was an okay ride.

Wow....It was COLD this morning at 60 degrees... As I said before, I'm not sure I will be able to bike when it's below 60 degrees. My hands and feet were really cold for the entire ride this morning!

Morning Ride:  To Redwood and back 16 miles @ 17.6 avg speed.

Sorry this one so long but you kinda need to read the whole thing in context...

Proverbs 7

 ¹ My son, keep my words
   and store up my commands within you.
² Keep my commands and you will live;
   guard my teachings as the apple of your eye.
³ Bind them on your fingers;
   write them on the tablet of your heart.
⁴ Say to wisdom, “You are my sister,”
   and to insight, “You are my relative.”
⁵ They will keep you from the adulterous woman,
   from the wayward woman with her seductive words.

 ⁶ At the window of my house
   I looked down through the lattice.
⁷ I saw among the simple,
   I noticed among the young men,
   a youth who had no sense.
⁸ He was going down the street near her corner,
   walking along in the direction of her house
⁹ at twilight, as the day was fading,
   as the dark of night set in.

 ¹⁰ Then out came a woman to meet him,
   dressed like a prostitute and with crafty intent.
¹¹ (She is unruly and defiant,
   her feet never stay at home;
¹² now in the street, now in the squares,
   at every corner she lurks.)
¹³ She took hold of him and kissed him
   and with a brazen face she said:

 ¹⁴ “Today I fulfilled my vows,
   and I have food from my fellowship offering at home.
¹⁵ So I came out to meet you;
   I looked for you and have found you!
¹⁶ I have covered my bed
   with colored linens from Egypt.
¹⁷ I have perfumed my bed
   with myrrh, aloes and cinnamon.
¹⁸ Come, let’s drink deeply of love till morning;
   let’s enjoy ourselves with love!
¹⁹ My husband is not at home;
   he has gone on a long journey.
²⁰ He took his purse filled with money
   and will not be home till full moon.”

 ²¹ With persuasive words she led him astray;
   she seduced him with her smooth talk.
²² All at once he followed her
   like an ox going to the slaughter,
like a deer stepping into a noose^b]">[b]
 23 till an arrow pierces his liver,
like a bird darting into a snare,
   little knowing it will cost him his life.

 ²⁴ Now then, my sons, listen to me;
   pay attention to what I say.
²⁵ Do not let your heart turn to her ways
   or stray into her paths.
²⁶ Many are the victims she has brought down;
   her slain are a mighty throng.
²⁷ Her house is a highway to the grave,
   leading down to the chambers of death.

WoooHooo .... Look everyone I actually ran today! The weather was so cool at 57 degrees I decided I would just go ahead and try running a couple of miles this morning. It was 60 degrees yesterday and I about froze riding my bike. I thought, if my hip doesn't hurt, I might get warmed up running before I ride the bike. The first part worked well, I did get warmed up but when I got on the bike it was even colder since I was really sweating. Anyway, I basically did a triathlon this morning: Run 2, Bike 14 and then jumped in the shower :-)

The run was great! My hip didin't hurt at all. I did feel a small twinge but I wouldn't call it pain. It was pitch black when I ran and I didn't even bother looking at my watch as I ran but I just kept thinking... "Why am I breathing hard, hasn't all this biking done more good than this?". When I got to my first mile turn around I turned on the light and glanced at my watch... Sub-7:00 ... no wonder I was breathing hard! I just decided to keep the pace and finish the overall run. My legs felt heavy but man...! they turned over well.

8/29/2011 (Also Biked 14 Miles)
Mile	Time	HR	HR %	Ran Out & Back (No Pain - I could only feel a little twinge)
1	6:58:00	147	76%
2	7:08:00	161	85%
Total	14:06:00	154	80%
Pace	7:03:00	58 Degrees

Then I transitioned (I think that's the word) to the bike. Rode out Old Zorn road and looped back around my normal 7 mile loop making a total of 14 miles total. My legs are still tired from all the biking (and they are feeling fat and heavy around the thighs). I'm thinking eventually the sorness will go away and I hit another gear on my speed :-) The transition from the run to the bike didn't seem to have that much of an effect on my speed. I was a little slower today but I believe it was more because of my two rides yesterday...especially the evening ride with the BIG boys.

9/6/2011 (Morning Ride - Ran 2 Also)
Miles	Time	Speed	HR	HR %	Out & Back to Old Zorn Road
14	47:18:00	17.8	140	71%
14	Total	17.8
Miles		Speed	140	71%
57 Degrees - I Was Cold Again!

Sorry for such a long report today but I am excited that my hip is actually really close to being healed.... And the fact I ran 2 miles at a pretty fast pace (for me!).

32 Miles @ 17.65 avg. speed (on the bike) this morning but the real news is that my hip feels pretty good! After my 2 mile run yesterday I had a little discomfort in the late morning but it seemed to go away after lunch. Now I think it's good.  I don't want to push too much so I think my next 2 mile run will be Monday, then try and run two more days next week.

This bike route is really hilly (relative statement) - 250' Elevation change over the entire route - up down, up down the whole way :-).

9/8/2011 (Morning Ride)
Miles	Time	Speed	HR	HR %	Rode to Kingsbury and Through to Hwy. 90
15.5		18.5	135	68%
15.5		16.8	130	64%
31	Total	17.65
Miles		Speed	133	66%
			62 Degrees

 John 4:46-50

46 Once more he visited Cana in Galilee, where he had turned the water into wine. And there was a certain royal official whose son lay sick at Capernaum. 47 When this man heard that Jesus had arrived in Galilee from Judea, he went to him and begged him to come and heal his son, who was close to death. 48 “Unless you people see signs and wonders,” Jesus told him, “you will never believe.” 49 The royal official said, “Sir, come down before my child dies.” 50 “Go,” Jesus replied, “your son will live.” The man took Jesus at his word and departed.

Only rode 20 miles today and took it easy on the ride. I have a 65 mile ride for tomorrow. The weather was nice...maybe a little cool for biking at 62 degrees :-)

9/6/2011 (Morning Ride)
Miles	Time	Speed	HR	HR %	Out Old Lehmann to 20 Toward Seguin
10		16.1	129	63%
10		17	129	63%
20	Total	16.55
Miles		Speed	129	63%
62 Degrees

Biked 80 miles @ 17 mph

Well, I did my planned 65 biking miles and then added another 15 for a total of 80 miles @ 17 mph avg. speed. I went with two of the biker guys from work. Their original plan was to do 100 miles but I had already told them that I was only going to do 65. It ended up with only two of us going to 80 miles. One guy pretty much bonked at about 35 miles and slowed to the point we would have to go 5 or six miles and then wait for him to catch up. The other guy said he was determined, after 65, to go the full 100 but I could tell he was getting really tired. I really didn't want to go 100 just to say I did it so I agreed to go another 15 but said I wanted to make them quality miles and not just quantity. In the15 miles I sprinted up (I'm sure that's not the right term) all of the hills and sprinted along several flats, then waited for my friend to catch up, then I'd go again. This was a good ride but next time I need to only allow for a minimum amount of stops and go faster. Supprisingly my legs feel normal (Just the sorness I've had since I started riding). I still consider biking about equilivent to Recovery Miles in running. I think this 80 mile ride was equal to about 15 somewhat easy miles running.

2 Samuel 14:14
Like water spilled on the ground, which cannot be recovered, so we must die. But that is not what God desires; rather, he devises ways so that a banished person does not remain banished from him.