High-Octane

I keep looking an calculating the paces on the RLRF program (for running a 3:15 marathon) and thinking..."I can't run those paces"...then I go out and try and actually accomplish it. I've also been running either a couple extra miles or running some of the paces just a little faster just to prove to myself that I actually can! Sorry to sound so happy but it's really kind of cool to me :-) I'm sure not saying that it has been easy. On Saturday's long run, I really wanted to quit after mile 15 and today I was thinking after only a couple of laps that I was going to fall apart but some way the energy was there as I needed it (painful but there). Ha ha... I may not be saying this ten weeks into the training...we'll see :-)

11/21/2011
Mile	Time	HR	HR %	Max HR
2	Warm-Up
1200m	4:27:00	165	88%	174
200m	Recovery
1000m	3:44:00	162	86%	173
200m	Recovery
800m	2:58:00	160	85%	174
200m	Recovery
600m	2:06:00	160	85%	173
200m	Recovery
400m	1:19:00	155	81%	171
1.5	Cool-Down
Total	12:28:00	160	85%
Total Miles	6
High School Track
72º - High Humidity
Target: Repeats - 10-20 Min. Warm-up, Stretch, 1 x 1200 @ 4:33 (6:04 pace), 1 x 1000 @ 3:44 (5:58 pace) 1 x 800 @ 2:58 (5:56 pace), 1 x 600 @ 2:13 (5:54), 1 x 400 @ 1:27 (5:48 pace), 200m Recovery between each, 10 Min. Cool-down

Cross-Training today:  

This evening we are leaving to go to Joplin, MO to work and serve Thanksgiving to some of the victims and workers we have been involved with over the past few months who were effected by the massive tornados. It will be a bitter sweat trip since the operation will be shut down after Thanksgiving weekend. We have grown to know and love many of the people there. I know that many lives were changed by the tornados and devastation. It’s funny how it sometimes takes a tornado to change some peoples lives and simply an encouraging word to change others.

 Matthew 11:28

 ²⁸ Come to me, all of you who are tired from carrying heavy loads, and I will give you rest.   

11/22/11
Gym workout: 2 mile Elliptical Weights 2 mile Elliptical Weights 2 mile Elliptical Stretch 2 mile Elliptical Total Elliptical: 8

We're on our way to Joplin. We spent the night in Ft Worth so we could pick up Callie so I got to get up this morning and run on the Trinity Trails. That is really a nice place to run. The Schedule said to run 1 warm-up, 5 @ 7:11 pace, and 1 cool-down. I neded up running the following:  1 mile Warm-up, 6 miles at 7:10 and 1.25 miles cool down. The splits for the Tempo miles were: 7:05, 7:04, 7:10, 7:17, 7:11, 7:13. The 7:17 was the turn around mile so I guess I slowed down a little and didn't make up the time. Avg HR for the entire run was 161 and the warm-up and cool-down were between 8:30-9:00 paces.

Isaiah 40: 29

He gives strength to the weary and increases the power of the weak. 

HAPPY THANKSGIVING (Sorry a little late)

Ok....Finally got finished for the day. I ran 4 miles with Callie this morning even though it was supposed to be my cross-training day. Cross-training is impossible while here in Joplin. The work went well today, we served a lot of food and also spend some time salvaging materials for construction of storage units. We delivered one unit to a needy family and plan to deliver several more tomorrow. 

I'm not able to cross-train whie here in Joplin so I ran 4 miles with Callie this morning at an avg. pace of 8:17.

We played a game here and though of things that began with each letter of THANKSGIVING, that we are thankful for.... I'm hoping you might do the same...  :-) 

Okay...I finally had time to download this run to my computer. Here's the unusual thing, my HR actually dropped throughout most of the run. It was higher on mile 2 than mile 17 even though the pace was about the same. There was definitly something wrong with me this day! My HR typically goes from about 145 beginning to about 170 ending on a run like this. It actually went from 163 down to 153...strange...?

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Today was one of the worst runs of my life. I was supposed to run my long run either Sat. or Sun. but based on the weather prediction and my travel I decided to move it up to Frid. evening. Maybe the run was bad because I was tired or not fueled up very well but after only about 5 miles I knew it wasn't going to be good. On top of all this, it was supposed to be my long run for the week. I have been working to skip a week in my long runs since I'm throwing in a half marathon in two weeks so I've been running a couple extra miles on every long run. This run was planned to be 20 @ 8:26. Last week it was supposed to be 15 @ 8:11 and I run 17.5 @ 8:03. I only made it 18.50 on this run @ 8:23 but it felt so much worse than last week. I have never felt as bad after a run or race as I did after this one. I was cold, sore/stiff, light headed and was pretty much sick at my stomach. I drank some water, milk, orange juice, pickle juice and soda to try and see if it would help but it didn't. It took about an hour and a half before I felt good enough to eat something. I think it was the pickle juice that make me feel better :-) I'm hoping I forget about this run before my next long run or race :-(

18.5 Miles @ 8:23 pace

Jeremiah 31:30 "No, each person will pay for his own sin. You eat green apples and you're the one who gets sick.