High-Octane

My plan this morning was to run 6 miles at 6:30 pace with a 1/4 mile slow in between each mile. Well, I didn't make it 6... only 4 fast miles with 1/4's in between and I actually had to walk some to recover completly before the next fast mile each time. After the fourth one I jogged and walked some back home for another 1/2 mile. I'm not sure if this was a good run for me at this time...I guess time will tell. My legs were still tired from the 47 mile bike ride yesterday and now, after this run, my butt and back are kinda complaining. I really felt like I could do this run a little easier but I was pretty much dreading each mile after the first one. Now I'm thinking maybe I should have never attempted it. Oh well....

10/2/2011
Mile	Time	HR	HR %	2 Miles Out and Back
1	6:35:00	139	70%
2	6:25:00	137	69%
3	6:25:00	137	69%
4	6:39:00	150	78%
Total	26:04:00	141	71%
Pace	6:31:00	52 Deg.
Warm-up 1/4 mile, Jogged and Walked 1/4 Between Fast Miles, 1/2 Cool-down For 5.5 Miles Total

2 Corinthians 7:10
Godly sorrow brings repentance that leads to salvation and leaves no regret, but worldly sorrow brings death.

Decided to switch my run day from Monday to Tuesday since I was a little sore after my Sunday run and the fact that I won't be able to go ride with the BIG BOYS on Tuesday evening. Today was a little different route than I've taken before. I had to let a friend borrow my truck so I had him drop me off at work with my bike. After work I rode to Martindale to feed my horses and then home. The total trip was 25.25 miles. So.....

25.25 miles @ 18.6 mph avg.

I really wasn't feeling it today but I went ahead and pushed as much as I could throughout the ride. It takes me about 10 minutes to feed the horses so at about mile 12 I had that break.

John 21:17
He asked a third time, “Simon son of John, do you love me?” Peter was sad that Jesus asked him a third time, “Do you love me?” He replied, “Lord, you know everything; you know I love you.” Jesus said to him, “Feed my sheep.

Today was a good running day (except it was on the treadmill). I went to the gym and ran 1/4 mile warm-up then 6 miles at 7:30 pace then another 1/4 cool-down. I think I felt better than I've felt in months. At the end of the 6 miles I knew I could run much further. My HR also shows that I could easily go further. Now I just have to figure out how to run 20 more just like this :-)

10/4/2011
Mile	Time	HR	HR %
1/4	Warm-Up			Treadmill In The Gym
1	7:30:00	138	70%
2	7:30:00	146	75%
3	7:30:00	148	76%
4	7:30:00	150	78%
5	7:30:00	152	79%
6	7:30:00	150	78%
1/4	Cool-Down
Total	45:00:00	147	76%
Pace	7:30:00

(Footnote: The treadmill will only go to a 7:30 pace and will only run for 40 minutes. I had to restart it in my 6th mile. It took about 15 seconds and that's why my HR dropped on the last mile)

Isaiah 52:7
How beautiful on the mountains are the feet of those who bring good news, who proclaim peace, who bring good tidings, who proclaim salvation, who say to Zion, “Your God reigns!”

Evening Entry:

Rode from work to Martindale then Home  -  25.25 miles @ 16.6 mph, HR 129.

 There was a strong head wind most of the way so I didn't push too hard on this ride.

Total Biking Miles for the day: 45.5 

______________________________________________________________________

No running today... Biked this morning for 20.25 miles. I believe this was my strongest solo bike ride so far. I have run a little faster but that was with the BIG BOYS (for part of the ride) so there was some drafting going on then. I have done this same route several times but not as fast and with a higher hearat rate. I'm sure the cooler weather has something to do with the lower heart rate and faster speed but I'm hoping some of it is better conditioning. I may ride again this evening, home from work, since I had to loan my truck out to a friend again.

Here's the results of this morning's ride:

10/5/2011 (Morning Ride)
Miles	Time	Speed	HR	HR %	To Redwood and Back & Around Big Loop
20.25		18.9	135	68%
20.25	Total	18.9
Miles		Speed	135	68%

After my 45 miles on the bike yesterday I decided to run a little easier today than originally planned. I ran the small loop with a little warm-up to start and 1/2 mile cool down at the end. Each mile I would run easy most of the way but with a couple of sprints where I would run fairly hard (between telephone poles). My hip (butt side) is a little tinder but that's a typicle tinderness I have had before the major hip issue.

10/6/2011
Mile	Time	Best Pace	Heart Rate	HR %
1	8:19:00	7:24	148	76%	Ran Small Loop +
2	8:03:00	5:36	148	76%
3	7:49:00	5:56	147	76%
4	8:05:00	5:20	152	79%
5	7:47:00	5:24	154	80%
6	7:41:00	5:21	156	82%
7	7:56:00	5:26	160	85%
1/2	Warm-Up & Cool-Down
Total	55:40:00		152	79%
Pace	7:57:09		70Âş

1 Samuel 17:48,49
 ⁴⁸ The Philistine got up and moved closer to attack David, and David ran quickly to the front line to face him. ⁴⁹ David put his hand in his bag and took out a stone. He slung it, and it hit the Philistine on his forehead. The stone penetrated his forehead, and he fell facedown on the ground.

First off...I got a new pair of shoes yesterday. I went to Luke's Locker and got fitted with a pair of Saucony Ride 4 shoes. The people who work there are supposed to be trained to fit you with the right shoes. The guy who worked with me seemed very knowledgeable and helpful. He asked a lot of questions, checked out my feet and had me run to see what my stride was like. I tried on about six pairs of shoes and the Sauconys' seemed to be the best. Honestly, I haven't really liked the Mizuno or Brooks Launch's. I liked my original Nike Moto's the best. These Saucony shoes feel more like the Nike...hopefully better.

I was so excited about the new shoes that I decided to run 9 miles today (on the treadmill). I also decided to turn over a new leaf (or should I say a new shoe). I have never really stretched or spent much time warming up (I know it's bad, even the guy at the shoe store quizzed me about my stretching and warm-up). So today I spent about 5 minutes stretching and then a half mile warm-up then at the end of my run I cool-down for a half mile and then stretched again for about 5 minutes. By golly....I think it made me feel better :-) So that's my goal....stretch/warm-up/run/cool-down/stretch...consistently...!!!

10/7/2011
Mile	Time	HR	HR %
1/2	9:00 Pace Warm-Up			Ran Treadmill in The Gym
1	7:30:00	140	71%
2	7:30:00	146	75%
3	7:30:00	149	77%
4	7:30:00	151	78%
5	7:30:00	154	80%
6	7:30:00	157	82%
7	7:30:00	159	84%
8	7:30:00	160	85%
1/2	9:00 Pace Cool-Down
Total	60:00:00	152	79%
Pace	7:30:00
Stretched Before and After Running