High-Octane

Today was my first day of the RLRF program. The training will last 16 weeks. My goal is to run a 3:16 marathon at Ft Worth Cowtown on 2/26/12.

I was a little concerned, and rightfully so, about this first run since I biked 65 mile in the Tour DeGruene on Saturday. I didn't really treat the ride as an easy ride so it was somwhat taxing on me. My legs were pretty tired all day Sunday and still somewhat tired this morning.

Key Run  -  Workout #1

10-20 min warmup

3 x 1600m @ 6:12 91min RI)

10 min cooldown

11/7/2011 (First Day of Marathon Training)
Mile	Time	HR	HR %	Max HR
1.5	Warm-Up
1	6:10:00	160	85%	171
	1-1/2 Min. Recovery
2	6:22:00	165	88%	174
	2 Min. Recovery
3	6:26:00	166	89%	175
1.5	Cool-Down
Total	18:58:00	164	87%
Pace	6:19:20		67Âş - High Humidity
Track Workout at High School: Warm-up 1.5 mile, Stretched, Recovery between Fast Miles, 1.5 Cool-down For 6 Miles Total. My goal was (3) repeats @ 6:15 with 1 min. recovery between.

As you can see I fell short on the speeds and also had longer recoveries than specifed. My HR consistantly rose but I didn't max out my HR (I believe it's 183) so I should have a little more power if I can muster it up mentally. I do want to note, for future reference, that the first mile felt pretty good. It wasn't until about halfway through the second mile that uncertanty crept into my mind. I'm pretty certain I can hit the paces for the other two workout this week pretty easy (Well maybe easy isn't exactly the right word :-)

 John 3:16

Oh how I wanted to exaggerate my bike speed on this report :-( but actually that would be a flat out lie. I decided to take my bike to work today and then ride to Martindale to feed my horses and then home. This ride measures 27.5 miles with the route I took. Martindale is about 9 miles then the rest is to my house. I actually felt good today after my run on Monday. I was a little concerned yesterday evening since my hip was hurting a little. Just to clarify, this is not the same hip problem I had a few months ago, this is the ongoing strained feeling I have always had where my hamstring and glute muscles meet on the back of my leg. I have always had a little discomfort in this place, sometimes worse than others. I've been hoping the stretching would help this area but haven't seen any relief until last nights stretch when it seemed to make it feel better. Anyway, that's not what this report is about; it's about the ride today. I have been trying to get to that infamous goal of 20 mph over a longer ride of 25-30 miles. Today I though I had it, but right at the 20 mile mark I hit the huge hill, going the back way to my house, and lost my 20+ mph avg. Ahhhh so close!

27.52 miles @ 19.9 mph

Today was my 2^nd day of my RLRF Program. I believe I had a little more success on this run than on Monday’s run although it was tough. The program called for 2 mile easy warm-up, 2 miles 6:45 tempo and 2 miles easy cool-down. You can see my results below in the chart. My times varied somewhat but most of this is due to the hilly terrain I run around my house. Luckily miles 3 and 4 are on the flatter part of this route with 3 being slightly downhill (about 50’ drop) and mile 4 is slightly uphill (about 50’ rise) so if you even out the two times I believe the paces make sense. I did fade about a quarter mile from the finish of the second mile. I’ll be excited to try this same run in a couple of months to see (hopefully) improvement. I can tell you, after this run, I have doubts that I can break the 20:00 mark on a 5-K.

I am still having a little soreness in the glute-ham tie-in on my left leg (like that word…I looked it up). It’s the same place I’ve always had some issues but not related to the major hip problem I had before.

11/10/2011
Mile	Time	HR	HR %	Max HR
1	8:33:00	141	72%
2	8:00:00	142	72%
3	6:29:00	163	87%	167
4	6:50:00	172	93%	175
5	9:00:00	153	80%
6	7:57:00	155	81%
7	8:23:00	157	82%
7.25	Cool-Down
Warm Up	41:53:00	150	77%
Pace	8:22:36
Tempo Miles	13:19:00	167.5	90%	175
Pace	6:39:30
Ran Small Loop +
43Âş
1.5 Miles warm-up, Stretch for 10 minutes, .5 Mile warm-up, 2 miles Tempo, 3.25 Miles cool-down

James 1:6

6 But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind.

Cross-Training Today - Gym Workout:

11/11/2011

Gym workout: 1 mile Elliptical Stretch 1 mile Elliptical Weights 1 mile Elliptical Weights 1 mile Elliptical Weights 1 mile Elliptical Total Elliptical: 5

I just decided to mix it up a little and do rotate from the ellipitical to the weight work. It was kinda nice to do something different. I felt really good after the workout :-)

Tomorrow's RLRF program has me running 13 miles @ 7:56 pace. This should be a piece of cake. I may go ahead and bike about 30 miles afterwards since I missed a day of biking this week.

Psalm 73:1

No doubt about it! God is good— good to good people, good to the good-hearted. But I nearly missed it, missed seeing his goodness. I was looking the other way, looking up to the people At the top, envying the wicked who have it made, Who have nothing to worry about, not a care in the whole wide world.

Today was my first long run on my RLRF Marathon Training program. It called for 13 miles @ 7:56 pace. I knew this wouldn’t be that tough since I just ran a half marathon two weeks ago at 7:19 pace. Going into the run I though I would run a little further but stick with the 7:56 pace so that’s what I did. Overall, the run was a good workout but not a killer. I did notice, but not until I reviewed my Garmin results, that my HR did increase quite a bit in the last few miles of the run.

My new routine is to warm-up then stretch then run. Since this was a long slower run I thought it would be okay to just stop after 1.5, stretch, then complete my run so that’s what I did. I also stopped after one loop (6.75 miles) and filled my water bottles, other than that it was continuous running. One thing was interesting, I was getting normally tired up to about mile 8-9 but for some reason I got a burst of energy right after that and it lasted for about 3 miles…kind of a weird feeling…? 

There is a slight chance I will bike some this afternoon...just need to see how things fall out J

Judges 16

²⁰ â€¦..  He awoke from his sleep (his hair had been cut off) and thought, “I’ll go out as before and shake myself free.” But he did not know that the LORD had left him. ….²⁸ Then Samson prayed to the LORD, “Sovereign LORD, remember me. Please, God, strengthen me just once more, and let me with one blow get revenge on the Philistines for my two eyes.” ²⁹ Then Samson reached toward the two central pillars on which the temple stood. Bracing himself against them, his right hand on the one and his left hand on the other, ³⁰ Samson said, “Let me die with the Philistines!” Then he pushed with all his might, and down came the temple on the rulers and all the people in it. Thus he killed many more when he died than while he lived.