High-Octane

Contrary to common belief, I did complete my run today. Since it was 28 degrees this morning I decided to postpone (not procrastinate) and run in the evening. I did have a meeting at 7:00 pm so I had to rush to the HS track and get going immediately. Today was Repeats and as usual I was wondering if I could actually complete the workout at the prescribed paces. Some way I managed and actually felt better this time since my recoveries in between were almost all jogging. On the first one I got a little carried away, I really wasn’t looking at my watch. On the second one I throttled back a little too much but on the others I felt pretty consistent.

I do think I’m coming down with something as my head is somewhat stopped up, I seem to have some congestion in my chest and last night, after I finished running, I felt really achy like I mght have the flu. It may be cedar fever that’s bothering me L

Matthew 8:14-16

14 Jesus went to Peter's home, and there he saw Peter's mother-in-law sick in bed with a fever.15 He touched her hand; the fever left her, and she got up and began to wait on him.

 16 When evening came, people brought to Jesus many who had demons in them. Jesus drove out the evil spirits with a word and healed all who were sick.

Cross-Training Day today. I wore an orange shirt to do my workout :-) Went to the Gym and did the same routine I did last week which equaled 8 miles on the elliptical and weights and stretching in between sets of 2 miles. I don't really like the elliptical so I break the run up to keep from getting too board.

11/30/11
Gym workout: 2 mile Elliptical Weights 2 mile Elliptical Weights 2 mile Elliptical Stretch 2 mile Elliptical Total Elliptical: 8

Orange according to Blurtit.com

 â€śOrange is a colour which is formed by mixing red and yellow. It is a colour which symbolizes energy, zest, enthusiasm and creativity. One who wears orange is known to be someone who loves to experiment.”

Workout # 11 on the RLRF Program:

Today was a Tempo Run so I ran my small loop. As you can see I hit or beat the workout pace of 7:00 on all but one of the Tempo miles. This mile is 100' steady incline so it's a little tougher than the others. My final pace is basiclly the same as my best and only 5 mile race. It will be interesting in 2-3 weeks when I have to run 5 & 6 miles at 7:00 pace. Today I'm not sure I could have gone 6 miles at this pace. My legs are still doing fine, it's my aerobic that is still struggling.

 

12/1/2011
Mile	Time	HR	HR %	Elev. Change
1.82	Warm-up
1	6:42:00	148	76%	-100'
2	6:57:00	163	87%	+ 75'
3	7:06:00	167	89%	+100'
4	6:42:00	157	82%	- 75'
1	Cool-down
Warm-up & Cool-down Miles were 8:30 to 9:00
Total	27:27:00
		Total Miles		6.82
Tempo Miles	27:27:00	159	83%
Pace	6:51:45
Small Loop
40 Degrees (Wore 2 pairs of gloves, heavy underarmor top and light tights, cotton socks & beanie
Target: Tempo Run - 1 Warm-Up, Stretch, 4 Miles @ 7:00 pace, 1 Miles Cool-Down Note: Wore 2 pairs of gloves, heavy underarmor top and light tights & shorts, cotton socks & beanie - this was just right

On a side note, I've been in heavy roping practice the last few days to get prepared for the big finals in Las Vegas next week.

Joel 3:9
Announce this to the godless nations: Prepare for battle! Soldiers at attention! Present arms! Advance! Turn your shovels into swords, turn your hoes into spears. Let the weak one throw out his chest and say, "I'm tough, I'm a fighter." Hurry up, pagans! Wherever you are, get a move on! Get your act together. Prepare to be shattered by God!

Matthew 25:44

They also will answer Lord, when did we see you hungry or thirsty or a stranger or needing clothers or sick or in prison, and did not help you?

Worst run ever...20.5 miles in 3:13

3/11/2012
Mile	Time	HR	HR %
1	8:02:00	136	68%
2	8:18:00	149	77%
3	8:06:00	149	77%
4	8:10:00	151	78%
5	8:49:00	154	80%
6	8:07:00	153	80%
7	8:11:00	155	81%
8	8:45:00	154	80%
9	8:35:00	155	81%
10	8:26:00	156	82%
11	9:00:00	158	83%
12	8:52:00	157	82%
13	8:46:00	159	84%
14	9:55:00	156	82%
15	9:26:00	156	82%
16	10:15:00	155	81%
17	9:59:00	156	82%
18	12:49:00	144	74%
19	14:48:00	126	61%
20	9:53:00	143	73%
20.5	6:26:00	136	68%
Total	187:12:00	151	78%
Pace	9:21:36	Comments(7)

Totals

Easy Miles Marathon Pace Miles Threshold Miles VO2 Max Miles Total Distance 24.32 10.00 4.00 3.12 41.44

Saucony Ride 4 Miles: 41.45