High-Octane

This was the same run I did last Monday with about the same results. Below is a comparison between the two runs and the same run done 11 weeks into my last marathon training schedule. The temperature was 45 degrees then and I weighed 5 lbs less. I am very happy with my HR (in red) as it's 10 beats per minute slower on todays run than back in Januray. That's has to indicate some good improvement. The average pace is very close on all of the runs.

	10/8/12		10/15/12		1/26/12
	Time	HR	Time	HR	Time	HR
1st 5 Miles	38:22:00	No Monitor	39:01:00	146.8	36:54:00	157.6
2nd 5 Miles	37:37:00	No Monitor	37:27:00	157.2	38:32:00	165.4

I ran the first 5 miles a little slower this week and the second 5 miles a little faster. I wasn't trying to set any PR's or anything, I was just curious how the two runs compared.

10/15/2012
Mile	Time	HR	HR %
1	7:47:00	135	69%
2	8:02:00	147	77%
3	7:52:00	148	78%
4	7:51:00	153	81%
5	7:29:00	151	80%
6	7:40:00	152	80%
7	7:35:00	155	82%
8	7:37:00	158	85%
9	7:18:00	158	85%
10	7:17:00	163	88%
Total	76:28:00	152	80%
Pace	7:38:48
Birdsong Loop
61Âș - 75% Humidity
Target: Same run as last Monday.

5 Miles easy recovery with HR @ 70%. My legs were a little stiff but nothing hurting.

I'm running a 5K on Saturday. What should I do for the rest of the week? I am committed to bike 25 miles Wed. afternoon. Any advice?

10/16/2012
Mile	Time	HR	HR %
1	8:54:00	125	62%
2	8:45:00	137	70%
3	8:34:00	139	72%
4	8:47:00	141	73%
5	8:26:00	140	72%
Total	43:26:00	136	70%
Pace	8:41:12
Out and Back
64Âș, 64% humidity
Target: Slow Recovery >140 HR

Psalm 37:5

Commit your way to the Lord; trust in him, and he will act.

Bike ride in the evening with John. Easy speed.

10/18/12 (Evening)
Miles	Time	Speed	HR	HR %
22.5		16.5
22.5	Total	16.5
Miles		Speed
Rode loop to Staples and then 1339 home with John F.

I was hoping it would be a little easier than it seemed. My legs were somwhat dead feeling before the run but actually felt better after. I'm worriedI may not be able to drop the pace another 20 seconds per mile for the race on Saturday :-(

10/17/2012
Mile	Time	HR	HR %	Max HR	Elev. Change
2	10:00	124	Warm-Up
1	6:45:00	149	78%	157	- 63'
2	6:49:00	163	88%	169	+ 50'
3	6:47:00	171	93%	173	+ 53'
2	10:00	138	Cool-Down
Tempo Miles	20:21:00	161	86%
Pace	6:47:00			Total Miles	7
Small Loop
66Âș -80% Humidity, very foggy
Target: Tempo Run - 2 Easy, 3 Miles @ 6:45 pace, 2 Miles Easy. Notes: A little harder than I hoped.

Proverbs 12:25
Worry weighs a person down; an encouraging word cheers a person up.

Rest day...it was nice to sleep in :-)

Proverbs 3:24

If you lie down, you will not be afraid; when you lie down, your sleep will be sweet.

Prep day for race tomorrow. The weather show to be 60 degrees and clear for the race :-)

10/18/2012
Mile	Time
1	8:17:00	(w/400 @ Race Pace)
2	9:35:00
3	9:09:00
4	8:13:00	(w/400 @ Race Pace)
Total	35:14:00
Pace	8:48:30
Out and Back
46Âș, 36% Humidity
Target: Slow w/ (2) 400's @ Race Pace

Philippians 2:16 

Holding fast to the word of life, so that in the day of Christ I may be proud that I did not run in vain or labor in vain.

So close to my sub 20:00 goal....Ahhh...!!!!

The race was a small local event that raises money for the area fire department. Since the race was only 15 miles from my house I decided to ride my bike there instead of driving. I got up and left at 7:00 am and arrived at the race a little before 8:00. I believe there were a total of 60 entries in the race when I signed up. The weather was great at 60 degrees and no wind. The course was an out and back with some rolling hills along the way. 

As the race began, I lined up right on the starting line as if I were some sort of elite runner, toe to toe with a couple of high school boys and another young runner who all looked fast. The starting line was very narrow so we were the only ones on the starting line. Behind us were a few others who acted like they were planning on a fast race but I didn't give up my spot for any of them.

As the gun went off the four of us took off and within 50 yards had establisted the running order that would be held throughout the race. The first mile has about an 80 drop on the second half of the mile. As I hit the slowly sloping downhill I realized I was run this mile a little faster than planned but thought, "this is okay, I feel pretty good". I didn't realize that the second mile started with a 100' climb through the first half of the mile and at the end of that climb I wished I had concerved a little more energy on the first mile. Nedless to say I had to slow down after the turn to somewhat catch my breath. The turn-around is the highest point on the course (elevation) so I was hoping to be able to pick up a little time at the end of mile 2 but never really could. The last mile had the 80 climb and with that I just couldn't muster the energy to make up the few seconds needed. The final sprint was very short as you had to turn a 90 degree turn about 40 yards from the finish line. As I rounded the turn I saw the clock and it still read 19:--- . I though I was going to make it under 20:00 but saw the timer click to 20:-- just as I entered the finish chute. I stopped my Garmin right on the finish line and looked down. It read 20:05 and a distance of 3.12 miles.

The finish placing was:  high shool boy, 30 something track coach, high school boy then me. Fourth overall, no PR but I lived to race another day! Thank you Lord for giving me the ability to do this.

Rode my bike home 15 miles and spend the rest of the day with Kirby (my son), what a great day!

I'm wondering now, as I look at my times and HR, if I left a little on the course. I ran the entire race by myself with no one pushing me. My HR only maxed at 174 and I know I can get it to 180. I was also wondering how long it takes to run an extra .02 miles :-) ...maybe I really did run a sub 20:00 :-)

Fall Fiesta River Run  -  Fentress 5K
10/20/2012
Mile	Time	Heart Rate	Max HR
1	6:19:00	152
2	6:35:00	165
3	6:33:00	171
0.2	0:39:00	174	174
Total	20:06:00	163
Pace	6:26:00
Fentress
60Âș
Goal: Sub - 20:00 (6:25 Pace) Notes: 1st in Age Group, 4th Overall (60). Rode my bike 15 miles to the race and then 15 miles back home.

Colossians 3:17 

And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.