High-Octane

Ran and Rode today... 6 miles running with progressivly faster miles as JG recommended. I couldn't actually do the splits as he suggested but I was able to get a little faster on each one. I believe mile 6 was as far as I could go with this. I could not have run another one below 7:00 so I was a little disipointed with the results. I ran my loop, mile 1 is up and down but basiclly 0 elevation change mile 2 is mostly up hill, mile 3 is mostly down hill, mile 4 is all uphill, mile 5 is flat, mile 6 is flat, mile 7 is uphill.

9/25/2011
Mile	Time	HR	HR %
1	8:15:00	132	65%	Ran the Loop
2	7:58:00	150	78%
3	7:35:00	150	78%
4	7:34:00	159	84%
5	7:20:00	164	87%
6	7:00:00	168	90%
7
Total	45:42:00	154	80%
Pace	7:37:00	75Âş
.25 miles warm-up,.75 cool-down - Total  7 miles

Biked 24 mile in the middle of the day (103 degrees) @ a 16 mph avg speed. I was really tired after this ride...I guess it was the heat!

Galatians 6:9
Don't get tired of helping others. You will be rewarded when the time is right, if you don't give up.

12 running miles in two days...That's a first in a long time! Today's run was the typical Treadmill at the Gym run that I've done for the last couple of weeks (7:30 pace at 5 miles). The good thing is that my HR has dropped form 150 to 148 to 145 on the three runs. Today seemed a lot easier than before. I think my hip is okay but I was a little sore all over when I went to bed last night. I guess the 7 running and 24 biking in the 103 degrees had something to do with that. Tomorrow I'll go bike with the Big Boys so I'll have a day off of running.

9/26/2011
Mile	Time	HR	HR %
1	7:30:00	134	67%	Treadmill
2	7:30:00	143	73%
3	7:30:00	147	76%
4	7:30:00	150	78%
5	7:30:00	152	79%
Total	37:30:00	145	74%
Pace	7:30:00	1% Incline

Malachi 4:1

 The day of judgment is certain to come. And it will be like a red-hot furnace with flames that burn up proud and sinful people, as though they were straw. Not a branch or a root will be left. I, the LORD All-Powerful, have spoken!

Biked 16.75 miles @ 19 mph

Well I had to change my plan today. I was going to go and ride with the Big Boys but the weather looked like thunderstorms in that area so I opted to go ride with a friend from work. I rode with him most of the way but I had to break away  a couple of times to increase my speed and distance. He rode 15 miles and I rode 16.75 miles. My average speed was 19 mph. The route is somewhat hilly but I believe I could have averaged 20 by myself.

James 4:13-16

¹³ Pay attention, you who say, “Today or tomorrow we will go to such-and-such a town. We will stay there a year, buying and selling, and making a profit.” ¹⁴ You don’t really know about tomorrow. What is your life? You are a mist that appears for only a short while before it vanishes. ¹⁵ Here’s what you ought to say: “If the Lord wills, we will live and do this or that.” ¹⁶ But now you boast and brag, and all such boasting is evil. ¹⁷ It is a sin when someone knows the right thing to do and doesn’t do it.

Evening Entry:   Biked to FM-20, Staples, Martindale and back Home:  28.35 miles @ 18.6 mph avg. speed. (Stopped to feed the horses in Martindale)

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Today was a good day running. I ran my small loop+ to make 7 miles. I ran the same loop Sunday and seemed to struggle even though I only ran 5 fast and 3/4 slow then. Even after 7 today I felt like I could run quit a bit further :-) I think my hip is going to be fine, no pain so far.

9/28/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	7:56:00		138	70%	Ran Small Loop +
2	7:55:00		150	78%
3	7:23:00		153	80%
4	7:51:00		157	82%
5	7:30:00		159	84%
6	7:28:00		160	85%
7	7:14:00		164	87%
Total	53:17:00		154	81%
Pace	7:36:43		65Âş

No running today I had to go to Ft Worth on a business trip (up at 3:30 am) :-(

Proverbs 16:11
God cares about honesty in the workplace; your business is his business.

24 running miles this week and everything's good. Two days of 7 miles on the road and two days on the treadmill at 5 miles. Next week I'm thinking about just adding one more day at 2 miles and biking about 100 miles. I think it's time to start planning for some races :-)

Today's run was the same as several before (gym treadmill @ max speed). My HR was not as low but I think my legs were just a little tight.

9/30/2011
Mile	Time	HR	HR %
1	7:30:00	138	70%	Treadmill
2	7:30:00	147	76%
3	7:30:00	151	78%
4	7:30:00	153	80%
5	7:30:00	155	81%
Total	37:30:00	149	77%
Pace	7:30:00	1%Incline

The weather was great this morning. I think it was about 70 degrees but I didn't actually look. Biking at a slower rate was my goal today so I only averaged 17 mph and a HR of 122. I didn't really have a plan where I was going to ride, just that I wanted to ride about 50 miles. I rode to San Marcos, then Gruene (pronounced green) and back home. Going the routes I took I saw several bikers. I never see any around my house. I even rode with one guy for five or six miles, we exchanged phone numbers and may get together to ride some time.

Here's the results from my spreadsheet:

10/1/2011
Miles	Time	Speed	HR	HR %	Home to SM High to Gruene to Old Bastrop back Home
47		17	122	59%
47	Total	17
Miles		Speed	122	59%