High-Octane

Today was a good day of biking after my 20 mile run yesterday. Took my bike to church and rode home. The weater was good for biking, 58 degrees and mostly cloudy with only a light breeze.

24.5 Miles @ 19.1 Avg. Speed  

Today I was supposed to run my Repeats on the track but it was raining so I decided to wait until tomorrow. I also had to get up at 3:30 to take my daughter to the airport. I went to the gym and rode the stationary bike.

Stationary Bike: 21 Miles - Easy Effort

2 Timothy 1:7

7 For God did not give us a spirit of fear. He gave us a spirit of power and of love and of a good mind.

Have a GREAT day!

7th Week (Out of 18) of the RLRF Program and I'm thinking things are coming together. Today I ran my Repeats and almost hit all the paces exactly and the recoveries were very close to the program specifications (I took an extra 30 seconds on the last two recoveries).

As a note: All my body parts seem to be holding up pretty well. The only "slightly" sore area is my glute-ham on my left leg which has always been an irritant. I've been using a tennis ball to stretch it and it has been helping. I'm not mentioning my glute-ham for any other reason than to document it...again, it's no different than it's been for as long as I can remember.

I hope everyone is haveing a great Christmas week...the Blog has been really quiet.

12/27/2011
Mile	Time	HR	HR %	Max HR
2	Warm-Up @ 9:00 Pace
800m	2:58:00	147	76%	160
1:30 Min	Recovery
800m	2:58:00	150	78%	164
1:30 Min	Recovery
800m	2:57:00	154	80%	166
1:30 Min	Recovery
800m	2:58:00	155	81%	167
2:00 Min	Recovery
800m	2:58:00	156	82%	169
2:00 Min	Recovery
800m	2:59:00	155	81%	169
1:30 Min	Recovery
2	Cool-Down @ 8:17 Pace
Avg Time	2:58:00	153	79%
			Total Miles	7
High School Track
50Âș - Weather - 12 mph wind
Target: Repeats - 10-20 Min. Warm-up, Stretch, 6 x 800 @ 2:58 (5:56 pace), 1:30 Min. Recovery between each, 10 Min. Cool-down. Pretty happy with this run (kept the recovery times very close to what was supposed to be.

I was supposed to run my Tempo Run today but I wimped out because it looked like it was going to be raining at 5:30 am when I needed to start. As it turns out the rain had blown over and the skies were clear. I had already made plans to go to the gym so I just stuck to that plan. I'll do my Tempo Run tomorrow morning then my long run on Saturday. It was probably best to switch days anyway because the road was very wet and I have several low water crossings where I would have had to run through the water about anckle deep.

22 Miles on the Stationary Bike in 60 Minutes (hardest push on the stationary bike so far)

Deuteronomy 18:22

 22When a prophet speaketh in the name of the LORD, if the thing follow not, nor come to pass, that is the thing which the LORD hath not spoken, but the prophet hath spoken it presumptuously: thou shalt not be afraid of him.

The weather was a little cool today (40 Degrees) and there was a fairly strong breeze (20 mph).  Although my Avg time was a few seconds slower than planned I feel this was a very sucessful run.

My running schedule has gotten a little messed up this week so I' going to have to run my long run tomorrow. I'ts only 13 miles but it is at a faster pace. Here's today's run:

12/23/2011
Mile	Time	HR	HR %	Max HR
1.25	Warm-up @ 8:45
1	7:10:00	154	80%
2	7:33:00	160	85%
3	6:49:00	160	85%
4	6:53:00	160	85%
5	7:00:00	161	85%
6	7:06:00	166	89%
1.6	Cool-Down @ 8:45
Tempo Miles	42:31:00	160	85%
Pace	7:05:10		Total Miles	8.85
Small Loop + Smallville (Clockwise)
40Âș w/20mph North Wind
Target: Tempo Run - 1 Warm-Up, Stretch, 6 Miles @ 7:00 pace, 1 mile cool-down The wind made this run very tough. The first 2 miles were directly into the wind and uphill. Miles 3-4 were with the wind or with a cross wind. Mile 5 was with the wind but most

John 12:46

I have come as Light into the world...

It's been raining and windy all day do I decided to go to the gym and cycle instead of running today.

30 Mile on Stationary Bike - 1:30

Revelation 19:7

Let us celebrate, let us rejoice, let us give Him the Glory!