High-Octane

Back home after a week in the sin city of Las Vegas. I was pretty much a recluse while there only venturing out from my hotel room to the horse stalls, the arena, the gym and a couple of restraunts there at the hotel. I don't really drink or gamble so there wasn't much for me there.

Arrived home about 3:00 so I was able to ride my bike for the first time in a couple of weeks:

21 Miles @ 18.1 Avg Speed

Ecclesiastes 5:19

Every man also to whom God hath given riches and wealth, and hath given him power to eat thereof, and to take his portion, and to rejoice in his labour; this is the gift of God.

Gym Day....

21 Mile on the Stationary Bike @ 21 mph, 60 Min. Biking

Weights and Stretching

Judges 16:28
And Samson cried out to God: Master, God! Oh, please, look on me again, Oh, please, give strength yet once more. God! With one avenging blow let me be avenged On the Philistines for my two eyes!

Today was a good day running. Went to the track for my first run of my 6th week of RLRF program. I have been hitting the marks on all of the Repeat Workouts but have struggled with the recovery time, taking a little more than is suggested. Today I felt like I had the best Repeat workout yet. My Recoveries were close to the recommended and I actually ran an extra mile at the end since my legs were feeling good.

12/12/2011
Mile	Time	HR	HR %	Max HR
2	Warm-Up (8:03 pace)
1200m	4:26:00	157	82%	168
2 Min	Recovery (200 yard walk)
1200m	4:30:00	163	87%	174
2 Min	Recovery (200 yard walk)
800m	2:56:00	161	85%	173
2 Min	Recovery (200 yard walk)
800m	2:56:00	162	86%	173
2 Min	Recovery (200 yard walk)
800m	2:58:00	159	84%	172
2 Min	Recovery (200 yard walk)
800m	2:59:00	159	84%	172
2 Min	Recovery (200 yard walk)
2	Cool-Down (9:04 pace)
		160	85%
			Total Miles	7.5
High School Track
55Âș - High Humidity
Target: Repeats - 10-20 Min. Warm-up, Stretch, 2 x 1200 @ 4:33 (6:04 pace), 4 x 800 @ 2:58 (5:56 pace), 2 Min. Recovery between each, 10 Min. Cool-down. (Note: Good work-out, hit targets & exceeded slightly)

Tempo Run # 6 on the RLRF Program:

The 5th mile was a little slow. I wasn't paying attention and getting a little tired. I was also runing the hilly part of the run. I'm still pleased with the overall outcome.

12/15/2011
Mile	Time	HR	HR %	Max HR
1.85	Warm-up
1	6:58:00	145	74%	154
2	6:59:00	161	85%	165
3	7:03:00	168	90%	170
4	6:58:00	167	89%	169
5	7:14:00	171	92%	176
Tempo Miles	35:12:00	162	83%
Pace	7:02:24		Total Miles	6.85
Small Loop
62Âș - High Humidity
Target: Tempo Run - 1 Warm-Up, Stretch, 5 Miles @ 7:00 pace

21 miles in 60 minutes... Boaring and Sweaty on the stationary bike in the gym this morning.

I know that the people in the gym hate to see me come in. This is a meat-head gym with almost everyone only lifting weights. Very few even get on the exercise equipment. As they walk by me and my huge puddle of sweat on the floor they just shake their heads.

Genesis 3:19

19 By the sweat of your brow you will eat your food until you return to the ground, since from it you were taken; for dust you are and to dust you will return.”

20 miles @ 8:11 tomorrow...wish me luck :-)

Here's the Details:

12/17/2011
Mile	Time	HR	HR %
1	8:03:00	151	78%
2	8:17:00	146	75%
3	8:05:00	145	74%
4	8:03:00	144	74%
5	8:21:00	150	78%
6	7:56:00	149	77%
7	8:02:00	151	78%
8	7:59:00	149	77%
9	8:19:00	153	80%
10	7:53:00	149	77%
11	8:09:00	148	76%
12	8:20:00	153	80%
13	7:51:00	153	80%
14	7:51:00	156	82%
15	8:14:00	155	81%
16	8:14:00	155	81%
17	7:30:00	159	84%
18	7:41:00	161	85%
19	8:08:00	162	86%
20	7:40:00	164	87%
Total	160:36:00	153	79%
Pace	8:01:48
Ran Small Loop 2x
45 Degrees - 11 mph wind
Target: Long Run - 20 Miles @ 8:11 This run was much better than my last couple of long runs. I took time to walk occasionally when I too a drink instead of running while drinking. Also took 3 Gu's 5, 10 & 15 miles.

Whooo...Hooo...Today was a much better 20 Mile run.

20 Miles @ 8:02 Pace

I will have to download the details later. My Eee Pad isn't logging onto my work server so I can't create the spreadsheet. My slowest mile was 5 @ 8:21 and my fastest was 17 @ 7:30. I ran more what the hills would allow me this time and didn't worry about keeping as even a pace. I think this worked out a little better. Also, when I took a drink, I slowed to a walk for a few seconds. I think this is better for me than struggling to drink and run. I seemed to make up the time easily when I allowed myself to catch my breath while drinking.

John 14:4

"but whoever drinks water I give him will never thirst. Indeed, the water I give him will become in him a spring of water welling up to eternal life."