High-Octane

First day back from the cruise. I went to the High School track this morning at 5:30. The track has been refinished so the surface is really good now. It used to be very rough. I haven't been to the track for several months. There is only one street ligh near the track so it's pretty dark at 5:30 :-) Today was Repeats (going by the Run Less - Run Faster program). Since I ran all last week on the treadmill, I decided to repeat the workout on the track and see how it compared to the TM. I don't think it was much different, except for my resolve to complete the workout. The TM is kinda like someone pacing you...making you exert the extra effort. On the track I caught myself slowing down at times and having dought about finishing. My recovery time/run between repeats was longer and easier than on the TM too. I biked yesterday for 30 miles (pretty hard) so my legs were still tired from that also.

10/7/2011
Mile	Time	HR	HR %
2	Warm-Up			Treadmill In The Gym
1.25	7:52:00	161	85%
1.25	7:53:00	161	85%
1.25	7:59:00	165	88%
1	Cool-Down
6 3/4
Total	23:44:00	162	86%
Pace	6:19:44

 I'm back on a "real" computer so I can now put scriptures back on my Blog easily :-)

James 5:8
You also must wait patiently, strengthening your resolve, because the coming of the Lord is near.

No running or biking tody, I came down with the stomach bug. All six of us that went on the cruise came down with it. Me and one other are the only two who didn't spill the guts...I just had a real sour stomach, fever and overall crappy feeling. I was going to ride with the BIG BOYS but just couldn't do it.

John 11:4

When Jesus got the message, he said, "This illness is not fatal. It will become an occasion to show God's glory by glorifying God's Son."

Today was a little tough. I still didn't feel 100% from the stomach bug yeterday, but I really didn't want to miss this day of running. I went to the high school track to run my tempo run for the week. According to my RLRF program I was to run 1 easy, 2 @ 6:45, 1 easy, 2 @ 6:40, 1 easy. My actual was 1 easy, 2 @ 6:49, 1 easy, 2 @ 6:49, 1 easy. My second and third easy miles had some walking in them and although the two sets of tempo were exactly the same overall the mile splits were up to 15 seconds off. Nedless to say I was struggling and just gutted it out to get to 6:49. Hopefully next time I do this I'll feel better and the results will be better. It's kinda funny, I went a little later in the morning and all of the HS track team was out running. I'm sure they're thinking...what's this old guy out killing himself for! I realized how much lighter on their feet they seem to be than me..even though I was pounding it out faster than most of them :-) Overall I'm not sure I'm in the right trainning zone for the RLRF program, I think my long run in a couple of days will tell. I hope I feel better by then!

Proverbs 20:29

Youth may be admired for vigor, but gray hair gives prestige to old age.

Okay JG ... I'm getting closer ... !

20 miles @ 20.4 mph (No wind and about 70 degrees and no heart monitor)

1 mile warm-up, 5 miles @ 20.1, 5 miles @ 23.6, 5 miles @ 19.0, 5 miles @ 19.3, 1 mile cool-down (I pushed the lap button at each 5 so I could document my speed)

This is my Martindale ride to go and feed my horses so it's about 11 over there. When I get there it takes about 10 mintes to take care of the feeding. My goal is 30 miles non-stop @ 20 mph. I think my fastest before this was 18.65 on the same route.

My legs are definitly stronger on the bike now than they were a couple of months ago. I notice myself pushing with little effort on some of the hills I used to struggle to get up before and crusing at 22-24 on the flats.

Micah 1:13
You who live in Lachish, harness fast horses to the chariot. You are where the sin of Daughter Zion began, for the transgressions of Israel were found in you.

Today was my first somwhat long run on the road in a while. The schedule said it should be HMP+30 seconds. This would make it 7:51 pace for me. I thought, that sounds easy, I can do that and a little faster..Ha..! Well, I was wrong, I really struggled through this run. I really though I could throw down a few 7:15 miles and then settle back into a 7:30-35 pace and be comfortable. I was not comfortable after the 4th mile. There is no way I can run a 7:15 pace at this distance right now. I'm going to have to settle for about a 7:45 pace for next week's Half. It's now 2 hours after the run and my hip is a little achy...

10/22/2011
Mile	Time	Heart Rate	HR %
1	Warm-Up			Ran Small Loop 2X (At mile 12,13 I hit the hills for the second time..This is where the real probem hit)
2	7:20:00	142	72%
3	7:25:00	142	72%
4	7:31:00	154	80%
5	7:30:00	155	81%
6	7:57:00	159	84%
7	7:33:00	157	82%
8	7:53:00	157	82%
9	7:53:00	157	82%
10	8:18:00	158	83%
11	7:46:00	158	83%
12	8:50:00	156	82%
13	8:50:00	156	82%
14	7:41:00	162	86%
14.5	Cool-Down
Total	102:27:00	155	81%
Pace	7:52:51	65Âș
Target was 7:51 but with a much easier effort