High-Octane

March 2012

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Location:

Kingsbury,TX,USA

Member Since:

Jan 10, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

 

Some day I will not be able to do this...today is not that day!

Started Running (6/1/10) @ 50 Yrs Old

  • 5K:
    • 22:26 (7:14 pace) McAllister Park 8/14/10
    • 22:24 San Marcos (7:13 pace) 10/19/10
    • 21:09 San Marcos (6:49 pace) 11/20/10
    • 20:19 San Marcos-Faith Run (6:33 pace) 5/26/12
    • 20:06 Fentress (6:26 pace) 10/20/12
    • *19:21 Gruene (6:20 pace) 11/22/12 (*Short Course)
    • 19:42 San Marcos-Faith Run (6:21 pace) 5/25/13
    • 19:42 San Marcos-Faith Run (6:21 pace) 5/24/14 (Not a Typo, exactly same time as last year)
    • 21:38 New Braunfels Orange Leaf (6:58 pace) 7/19/14
    • 19:33 Gruene Turkey Trot (6:18 pace) 11/27/14
    • 19:43 Kyle-For the Love of Go (6:27 pace) 2/14/15
  • 5 Miles:

    • 34:03 (6:48 pace) Hillsboro, Ill 7/4/11
  • 10Ks:
    • 43:24 (7:00 pace) Gatesville, Tx 6/4/11
  • Half Marathons:
    • 1:42:16 (7:48 pace) Austin Livestrong  2/20/11
    • 1:36:23 (7:21 pace) Moe's Better Half  3/6/11
    • 1:35:55 (7:19 pace) Chosen Half Marathon for Adoption 10/29/11
    • 1:30:10 (6:53 pace) Austin 3M 1/2/12
    • 1:43:13 (7:54 pace) Orange Leaf  7/14/12
    • 1:33:44 (7:08 pace) Chosen Half Marathon for Adoption 10/27/12
    • 1:32:23 (7:03 pace) Austin 3M 1/13/13
    • 1:35:16 (7:16 pace) Marathon for Adoption 10/26/13 (Ran off-course .3 miles)
    • 1:36:48 (7:23 pace) SA Rock-N-Roll 11/17/13
    • 1:37:06 (7:25 pace) Chosen Half Marathon for Adoption 10/25/14
    • 2:00:28 (9:11 pace) Long Beach Half Marathon (Paced Callie) 10/11/15
    • 1:39:29 (7:35 pace) Marathon for Adoption 11/21/15
    • 1:34:06 (7:11 pace) Marathon for Adoption 11/19/16
    • 1:37:43 (7:37 pace) Marathon for Adoption 11/18/17
    • 1:36:30 (7:22 pace) Marathon for Adoption 11/17/18
  • Marathons:
    • 3:38:09 (8:19 pace) Oklahoma City Marathon 5/1/11
    • 3:30:16 (8:01 pace) Ft. Worth Cowtown 2/26/12
    • 3:30:53 (8:03 pace) Oklahoma City Marathon 4/29/12 
    • 0:00:00 (DNF) Ft Worth Cowtown Marathon 2/24/13 (Ran off-course)
    • 3:22:56 (7:44 pace) Temple Army Marathon BQ 4/21/13
    • 3:27:24 (7:55 pace) Boston Marathon BQ  4/21/14 
    • 3:18:40 (7:35 pace) CIM Marathon BQ 12/7/14
    • 3:33:07 (8:08 pace) San Antonio R&R Marathon BQ 12/7/16
    • 3:25:32 (7:51pace) The Woodlands Marathon BQ 3/3/18
    • 3:26:17 (7:52 pace) The Woodlands Marathon BQ 3/2/19
  • Triathlons:
  • (1:12:23) Martindale (Sprint) Tri For Old Glory 7/1/12
  • Ragnar Relay:
  • (28:24:24) SoCal Ragnar 4/6-7/18 

Short-Term Running Goals:

  • Run Boston Marathon with Callie
  • Break 19:00 in the 5K
  • Break 1:28 in Half Marathon
  • Hit 3:16:00 in the Marathon

Upcoming Races: 

  • Chosen (Half) Marathon for Adoption, Nov. 23rd
  • Boston 2020 with Callie...!!! (my daughter)

Long-Term Running Goals:

  • Win 1st in the World Series Team Roping Finals Dec. 2020
  • Run Boston with Callie, My Daughter
  • Run Sub-18:00 5K (Ouch)
  • Run Sub- 3:10 Marathon  Run 3:16 Marathon
  • Compete in a Full Iron Man (Not sure since my two major bike accidents)

Personal:

Married, two kids  Kirby 24 (Baylor University, Married not a a Runner), Callie 27 (TCU University, Married and Runner).

My main sport is Team Roping, I've been doing that all my life. 

I started running in the spring of 2010.

I Just Run               

Favorite Blogs:

Miles:This week: 34.50 Month: 82.75 Year: 975.42
Brooks Racer ST 5 (Race Shoes) Lifetime Miles: 146.57
Saucony Kinvara 2 (Race Shoes) Lifetime Miles: 430.23
Swim Time Lifetime Miles: 26.00
Trek (Road Bike) Lifetime Miles: 974.00
Altra-Instinct-Blue Lifetime Miles: 551.67
Altra Instinct Black Lifetime Miles: 520.10
Altra Paradigm Black Second Pair Lifetime Miles: 7.00
Saucony Kinvara 2 Green (Race Shoes) Lifetime Miles: 145.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.5068.0010.755.00171.25
Condor Flight (Road Bike) Miles: 82.00Saucony Ride 4 Miles: 155.002012 Stationary Bike Miles: 55.00Saucony Kinvara 2 (Race Shoes) Miles: 8.00Brooks Racer ST 5 (Race Shoes) Miles: 3.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went out for an easy ride today on my bike to see how my legs would hold up. Everything seems to be fine. All my joints seem to be fine, my quads are still a little sore but the ride seemed to loosen them up. I'll probably ride again this weekend and then start back race training next week.

15 Miles @ 16 MPH - HR 122

Isaiah 43:19

19 See, I am doing a new thing!
   Now it springs up; do you not perceive it?
I am making a way in the desert
   and streams in the wasteland.

Condor Flight (Road Bike) Miles: 15.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

19 Miles on my road bike today. Rode from Martindale thru Staples to Old Lehmann. It was pretty windy but a good temperature to ride. My legs are still a little tired from the marathon but I went ahead and pushed on this ride today. 19 Miles @ 19.6 MPH - HR Avg. 147. I was trying to push for 20 MPH Avg. but the hills got me at the end...kinda like the marathon :-(

Hopefully back to full running training starting on Monday...we'll see how that goes.

 2 Timothy 2:15 

Do your best to present yourself to God as one approved, a worker who has no need to be ashamed, rightly handling the word of truth.

Condor Flight (Road Bike) Miles: 19.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.000.000.003.00

Cross-Training Day at the gym. I just couldn't ride for a full hour on the bike so I decided to run on the TM for 3 miles to make up for the shorter ride. This gave me a little time to do some leg raises and bench press.

10 Miles (On Stationary Bike) @ 19 MPH Pace, HR 120-125

3 Miles (On TM) @ 7:30 Pace, HR 150-155

Psalm 73:26
“My flesh and my heart may fail, but God is the strength of my heart and my portion forever.”

 

Saucony Ride 4 Miles: 3.002012 Stationary Bike Miles: 10.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.005.008.00

Track Intervals... My legs are still not completly recovered so this was a tough run. Also the wind was blowing a constant 25 mph with gust even higher (I hate running in the wind!). I resolved to myself not to worry about reaching the exact paces scheduled after the first two warm-up miles. Hopefully in the next few days I can get back to 100%.

John 3:8
8 The wind blows wherever it pleases. You hear its sound, but you cannot tell where it comes from or where it is going. So it is with everyone born of the Spirit.”

3/6/2012
Mile Time HR HR % Max HR
2 Warm-Up @ 8:30 Pace   
3200m 13:37:00 166 90% 176
400m Recovery  
1600m 6:24:00 168 91% 175
800m Recovery   
800m 3:01:00 159 85% 173
400m Recovery  
800m 3:12:00 156 83% 171
1 Cool-Down  
   
   
   
   
   
    162 87%  
      Total Miles 8
High School Track
68º - Very Windy 25+ Wind Gust
Target:
Repeats - 10-20 Min. Warm-up, 1600 @ 6:12 (6:12 pace), 400m Recovery, 3200 @ 12:40 (6:20 pace), 800m Recovery, 2 x 800m @ 2:58 (5:56 pace), 400m Recovery, 10 Min. Cool-down.
Note: Got mixed up…should have run the 1600 first. Hard run, legs were really tired and the wind was tough!

Saucony Kinvara 2 (Race Shoes) Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.001.000.000.003.00

Cross-Training Gym Day ... Oh, I'm tired...!

10 Miles on Stationary Bike @ 20 MPH - HR 125-130

2 Miles on Eliptical @ 8:20 Pace - HR 145-150

1 Mile on TM @ 7:30 - HR 155

 I know it's partially mental and I know I'm not fully recovered from the marathon but that which does not kill you makes you stronger so, I think I just need to press on through this tiredness!

Romans 1:16-17

 16 I am not ashamed of the gospel, because it is the power of God for the salvation of everyone who believes: first for the Jew, then for the Gentile. 17 For in the gospel a righteousness from God is revealed, a righteousness that is by faith from first to last,[a] just as it is written: “The righteous will live by faith.”

2012 Stationary Bike Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

My legs are still trashed and this run today shows it. I also mis-read my training plan and ran 5 tempo miles instead of 4. I was so out of it I went out to run and completly forgot my water bottle :-( I probably should have taken more time off to recover but here's where I am...looking at a 20 mile run on Saturday!

When I started my run I quickly revised my tempo plan after my 1.5 mile warm-up. My HR was saying this was plenty and my paces reflect that. I did achieve something new, I got my HR up to 178. That's something I haven't done in a while...don't know if that's good or bad?

I'm glad I have another 7 weeks before OKC...I think I'm going to need it!

6/8/2012
Mile Time HR HR % Max HR
1.5 Warm-up @ 8:52 Pace  
1 7:12:00 156 83%  
2 7:23:00 162 87%  
3 7:55:00 165 89%  
4 7:43:00 167 91%  
5 7:44:00 169 92% 178
0.5 Cool-Down Walk  
   
 
Total 37:57:00  
    Total Miles 7
Tempo Miles 37:57:00 164 88%  
Pace 7:35:24      
Small Loop
68º - Very Humid & Slight Breeze
Target:
Tempo Run - 1 Easy, 4 Miles @ 7:00 pace, 1 Mile Easy
Notes:
This was a tough run. My legs are still trashed and I still feel tired.

Romans 11:11

Again I ask: Did they stumble so as to fall beyond recovery? Not at all! Rather, because of their transgression, salvation has come to the Gentiles to make Israel envious.

Saucony Ride 4 Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Since today's an off day I thought I'd share some thing of real interest with you. The following link is a link to Callie (my daughter's Blog). If you have a few minutes read her latest entry on March 7th...it is very moving and inspiring...!

http://callie2011.blogspot.com/2012/03/ruined-for-life.html?spref=fb

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.000.000.0015.00

I decided to go to the gym (actually a new gym) today to run my long run. I thought by doing this I could control my speed, effort and duration better. I was a little unsure about how this run would go based on my tired legs, etc. and didn't want to get stranded miles away from the house and feeling bad. I was supposed to run 20 miles but resolved in my head to just run as long as I though I was getting positive benefit from the run. That turned out to be 15 miles. I called these miles Marathon Pace Miles even though they were about a minute slower than my first 15 miles on my last marathon even though the HR was about the same. I'm sure this is because I'm still not recovered from the marathon. My legs still felt sluggish from the start. After the 15 miles I rode the Stationary Bike for 10 miles. This was a long and boring workout!

3/11/2012

Mile

Time

HR

HR %

 

1

7:31:00

140

72%

 

2

8:35:00

145

76%

 

3

8:31:00

148

78%

 

4

8:32:00

151

80%

 

5

8:27:00

154

82%

 

6

8:22:00

156

83%

 

7

8:30:00

157

84%

 

8

8:30:00

158

85%

 

9

8:33:00

159

87%

 

10

8:11:00

161

85%

 

11

8:57:00

159

89%

 

12

8:25:00

164

89%

 

13

8:34:00

165

89%

 

14

9:23:00

162

87%

 

15

9:23:00

162

87%

 

 

 

 

 

 

 

 

 

 

 

10

30 Min.

Stationary Bike

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Total

128:24:00

156

83%

 

Pace

8:33:36

 

 

 

Treadmill @ SoHigh

Indoor

Target:
Long Run - 20 Miles @ 7:56

Note: I wasn't very happy with this run. It seemed like I was working much harder than my Time and HR indicated. 

2 Peter 1:4

"Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature and escape the corruption in the world caused by evil desires.”

Saucony Ride 4 Miles: 15.002012 Stationary Bike Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.500.008.50

Today was a much better workout than my last few runs. My legs are starting to get some spring back into them...not back to 100% but much better! I fell a little short of the goal pace but I just kept a pace that seemed managable and didn't try to overdo it. Kept my recovery times right on so that was good. This week is going to be compressed sence I'll be gone on Saturday and Sunday roping. Another 15 miler on Friday will be interesting :-)

3/12/2012
Mile Time HR HR % Max HR
2 Warm-Up @ 8:28 Pace - HR 143  
1200m 4:39:00 154 82% 165
2 Min Recovery  
1200m 4:43:00 155 82% 167
4 Min Recovery  
1200m 4:40:00 156 83% 167
2 Min Recovery  
1200m 4:44:00 156 83% 167
4 Min Recovery  
1200m 4:44:00 155 82% 166
2 Min Recovery  
1200m 4:46:00 156 83% 168
2 Min Recovery  
2 Cool-Down @ 8:23 Pace - HR 146  
         
      Total Miles 8.5
High School Track
51º -90% Humidity
Target:
Repeats - 10-20 Min. Warm-up, 3 x (2 x 1200m @ 4:33) (6:04 Pace), (2 Min. Recovery) (4 Min. Recovery between Sets, 10 Min. Cool-Down.
Notes: This run was better than my last few even though I fell short of the goal. My legs seem to be getting some spring back in them.

John 20:4

 3-10Peter and the other disciple left immediately for the tomb. They ran, neck and neck. The other disciple got to the tomb first, outrunning Peter. Stooping to look in, he saw the pieces of linen cloth lying there, but he didn't go in. Simon Peter arrived after him, entered the tomb, observed the linen cloths lying there, and the kerchief used to cover his head not lying with the linen cloths but separate, neatly folded by itself. Then the other disciple, the one who had gotten there first, went into the tomb, took one look at the evidence, and believed. No one yet knew from the Scripture that he had to rise from the dead. The disciples then went back home.

Saucony Ride 4 Miles: 8.50
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Summer is officially here! Went to the gym for a cross-training day. It was hot, 67 degrees in the gym with no breeze. Needless to say I left a nice big puddle around both the the bike and eliptical :-)

15 Miles Stationary Bike - 19 MPH -HR 120-125

2 Miles on Eliptical - 8:15 Pace - HR 145-150

Genesis 3:19
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.”

Saucony Ride 4 Miles: 2.002012 Stationary Bike Miles: 15.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.5010.000.000.0011.50

All I can say is that this was a very discouraging run. I was trying to manage my HR but I should have been able to run this same run at a 7:30-7:45 pace at a 153 avg. HR. Don't know what's going on...but it's not good :-(

3/14/2012
Mile Time HR HR %  
1.25 Warm-Up @ 9:05  
1 8:20:00 142 74%  
2 8:22:00 147 77%  
3 8:01:00 149 78%  
4 8:20:00 152 80%  
5 8:22:00 153 81%  
6 8:41:00 155 82%  
7 8:43:00 158 85%  
8 8:27:00 158 85%  
9 8:38:00 157 84%  
10 8:40:00 160 86%  
0.25 Cool-Down  
       
Total 84:34:00 153 81%  
Pace 8:27:24      
Small Loop, Smallville & part of Birdsong Road
69º - 82% Humidity
Target:
Tempo Run - 1 Mile Easy, 10 Miles @ 7:26.

Isaiah 41:10
Don’t be afraid, for I am with you.
Don’t be discouraged, for I am your God.
I will strengthen you and help you.
I will hold you up with my victorious right hand.

Saucony Ride 4 Miles: 11.50
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.000.000.002.00

Not much of a workout today...

10 Miles on Stationary Bike, 1 Mile Elliptical @ 8:15, 1 Mile TM @ 7:30

One of those days where my alarm went off, I turned it off, and went right back to sleep. Tired, late and not motivated.

Psalm 62:1-2
“My soul finds rest in God alone; my salvation comes from him. He alone is my rock and my salvation; he is my fortress, I will never be shaken.”

2012 Stationary Bike Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.007.000.000.0016.00

Things I learned today:

  • Make sure you put plenty of Glide on the areas that chap!
  • Make sure you drink plenty of water!
  • Make sure you don’t go out too fast on a long run!

Today was a much better Long Run than last week. I decided to run the Treadmill again so I could manage my HR, speed and effort without dealing with other conditions like hills, wind, etc. My intent was to duplicate my effort, based on HR, for my marathon pace goal (3:22:30). I managed to keep the HR very close to marathon goal but my pace was an average of 12 seconds off. I’m thinking I’m still not fully recovered from the last marathon so I’m not too worried about this.

I drank 32 oz of water and 32 oz of Gatorade throughout the run, ate 1 Gu @ mile 5-6 and 1 Gu @ mile 10-11, I took 2 Endurolyte capsules before the run and 2 after 1 hour of running. I believe dehydration was the detriment to my last Long Run. I basically doubled my fueling on this run.

This felt like a good workout, my legs are a little sore now but I feel nothing like I did after last weeks Long Run. I felt miserable all day after that run. Now I feel like I can move forward with my training again!

3/16/2012

Mile

Time

HR

HR %

 

1

8:20:00

130

65%

 

2

8:20:00

137

70%

 

3

8:15:00

139

72%

 

4

8:15:00

144

75%

 

5

8:10:00

147

77%

 

6

8:10:00

149

79%

 

7

8:05:00

150

80%

 

8

8:05:00

150

78%

 

9

8:05:00

150

79%

 

10

8:00:00

151

80%

 

11

7:55:00

152

82%

 

12

7:50:00

154

82%

 

13

7:45:00

154

84%

 

14

7:40:00

157

89%

 

15

7:35:00

162

87%

 

16

7:30:00

164

89%

 

Total

128:00:00

149

79%

 

Pace

8:00:00

 

 

 

SMAC Gym - Treadmill

65º -80% Humidity

Target:
Long Run - 15 Miles @ 7:46

John 4:14

14 but whoever drinks the 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.”

Saucony Ride 4 Miles: 16.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running Sat or Sun.  Went roping and had a good win in the #11. Won 1st and another trip to Las Vegas in December. I'll post a picture in a week or so showing my last winning run :-)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.001.250.003.25

Seems I may have a set-back. I went to the track this morning to run my Repeats but had to cut them short.  I warmed up for 2 miles then ran my first 1000 feeling good. My next repeat was a 2000 and halfway through it I got a sharp pain in my hipbone...right on the outside, up high. It is a little sore just to touch but definitely hurts when I run or even walk ..... BUMMER ....!!

 

3/19/2012

Mile

Time

HR

HR %

Max HR

2

Warm-Up @ 8:08 Pace HR 146

 

1000m

3:38:00

159

85%

170

400m

Recovery

 

 

 

1000m

3:50:00

161

87%

171

 

 

 

 

 

 

 

160

86%

 

 

 

 

Total Miles

3.5

High School Track

71º - 80% Humidity

Target:
Repeats - 10-20 Min. Warm-up, 1000m @ 3:44 (5:58 Pace), 2000m @ 7:50 (6:04 pace), 1000m @ 3:44 (5:58 Pace), (400m Recovery between each), 10 Min. Cool-Down.

Notes:
Felt fine through warm-up and first 1000. Halfway through the 2000 I got a sharp pain in my hip (upper/outside). Had to quit…no way I could run, to much pain!!!

On a better note I had a good roping weekend. I went to Hallettsville Texas to a World Series Team Roping and won 1st in the #11 Division. This makes me eligible to compete in Las Vegas in December (at the Finals) for the big prize money. Payout for the finals is over a million dollars in the #11 Division with first place paying about $ 200,000 for the top team.

Genesis 32:31-32

 31 The sun rose above him as he passed Peniel,[a] and he was limping because of his hip. 32 Therefore to this day the Israelites do not eat the tendon attached to the socket of the hip, because the socket of Jacob’s hip was touched near the tendon.

Brooks Racer ST 5 (Race Shoes) Miles: 3.25
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running again today but the pain is a little less. At least I can walk with a big limp today. The pain is not even in my leg, it's on the top of my pelvic bone (right on the outside)....just weird...!!!

Psalm 25:5
Lead me in Your truth and teach me, For You are the God of my salvation; On You I wait all the day.

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

My Pelvic Strain (that's what I'm calling it) is better, or maybe it's all the Vitiman I, so I went to the gym and rode the Elliptical. This motion does not seem to aggrivate the problem so I'm sure I can bike also. Rode 8 miles - HR 116,121,128,131,135,139,142,145. If I don't feel like I can run on Friday or Saturday I guess I'll just ride the Elliptical for 15-20 miles :-(

Psalm 147:10-11

10 He does not delight in the strength of the horse;
He takes no pleasure in the legs of a man.
11 The Lord takes pleasure in those who fear Him,
In those who hope in His mercy.

Saucony Ride 4 Miles: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Another day at the gym riding the elliptical. This doesn't seem to be aggrivating the pelvic strain so I went ahead and did another 8 miles today. I might try to run a little tomorrow.

8 Miles on the Elliptical - HR 119,125,137,141,142,143,144,150

Isaiah 40:31
But those who wait on the LORD shall renew their strength; They shall mount up with wings like eagles, They shall run and not be weary, They shall walk and not faint.

Saucony Ride 4 Miles: 8.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.000.000.0020.00

My pelvic strain has been getting better so I decided to go ahead and try my long run for the week. I was concerned that I might have to stop during the run so I opted for the TM. The strain is still very uncomfortable but not inhibiting my running (Note: it did get much more sore 30 minutes after my run, we'll see what if feels like later today).

Since I ran on the TM I was able to control my speed and HR to reflect a better pacing plan.  Comparisons:

Ft Worth Marathon @ 20 Miles: 7:35 Pace @ 163 Avg HR

6 Week Out (from Ft Worth) Training Run: 7:42 @ 159 Avg HR

Today's Run: 7:58 @ 155 Avg HR

Good thing is my HR is lower on this run...the two bads things are my time is much slower and at 20 I was tired :-)

3/23/2012
Mile Time HR HR %  
1 8:35:00 127 63%  
2 8:35:00 135 69%  
3 8:35:00 143 74%  
4 8:26:00 144 75%  
5 8:14:00 145 76%  
6 8:06:00 147 77%  
7 8:04:00 153 81%  
8 8:01:00 155 82%  
9 7:46:00 158 85%  
10 7:50:00 161 87%  
11 7:52:00 160 86%  
12 7:53:00 161 87%  
13 7:53:00 161 87%  
14 7:53:00 162 87%  
15 7:53:00 163 88%  
16 7:30:00 164 89%  
17 7:30:00 167 91%  
18 7:39:00 163 88%  
19 7:30:00 163 88%  
20 7:30:00 169 92%  
   
   
Total 159:15:00 155 82%  
Pace 7:57:45      
SMAC Gym
Warm, Indoor near Door w/some cool breeze
Target:
Long Run - 20 Miles @ 7:56

Galatians 6:4

 4-5Make a careful exploration of who you are and the work you have been given, and then sink yourself into that. Don't be impressed with yourself. Don't compare yourself with others. Each of you must take responsibility for doing the creative best you can with your own life.

Saucony Ride 4 Miles: 20.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Cross-Training day today...nice weather, so I decided to ride my road bike. My pelvic strain was a little sore after my 20 mile run on Friday (I think I regressed about two days on the pain/soreness). Biking does not seem to irritate the strain so biking is good! I had to go to church and help completely rearrange our meeting office as we are going to start meeting there on Sunday evenings so I decide to ride my bike there. It's over 20 miles depending on which way I go. I started at 7:30 and went the shortest way there, 23 miles, and came back a different route that is 25 miles. The work took about 4 hours so I had that break in between the two rides.

23 Miles @ 17 mph - HR Avg. 127 (60 Degrees and misting rain)

25 Miles @ 18.5 mph - HR Avg. 140 (80 Degrees and sunny)

48 Miles Total


 

Condor Flight (Road Bike) Miles: 48.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Still some pain.

3/26/2012
Mile Time HR HR % Max HR
1 8:24:00 129 65%  
2 8:27:00 142 74%  
3 8:23:00 146 76%  
4 8:14:00 145 76%  
5 8:21:00 145 76%  
6 8:33:00 143 74%  
7 9:05:00 147 77%  
8 8:43:00 143 74%  
9 8:39:00 145 76%  
   
   
   
   
   
Total 76:49:00 143 74%  
Avg. Pace 8:32:07 Total Miles 9
Small Loop + Smallville
65º - Humidity 70%

Romans 8:18  For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.

Saucony Ride 4 Miles: 9.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Frustrating...!

8 Miles on Elliptical - HR 125/130

2 Miles on TM - 7:30 Pace

Jeremiah 17:14

You , Lord , are the one I praise . So heal me and rescue me ! Then I will be completely well and perfectly safe.

Here's a picture of my winning run at Halletsville World Series Team Roping last weekend :-)

Saucony Ride 4 Miles: 10.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

It's official....the meatheads at the gym hate me! I was confronted by two of them (the leaders I presume) today about me sweating up the machines. They gave me a bottle of 409 and somewhat politely ask that I do a better job of wiping down the machines after I use them. They brought up the owner's name several times in the conversation so I'm sure I'll soon be looking for another gym.

I took a couple of vitamin I last night and one this morning to take away some of the pain in my side. My exercise consisted of riding the elliptical for 9 miles and then running on the TM for 3 miles. Total workout time was about two hours. I hate the elliptical machine! I'm not really sure how much good all of this is doing but this pain in my side is really p...ing me off (sorry for the fowl language). I think I'll just torture myself until it goes away!

Elliptical 9 Miles - HR Avg. = 137

TM 3 Miles @ 7:30 Pace - HR = 152,159,164

Matthew 21:12-14

 12-14Jesus went straight to the Temple and threw out everyone who had set up shop, buying and selling. He kicked over the tables of loan sharks and the stalls of dove merchants. He quoted this text:
   My house was designated a house of prayer;
   You have made it a hangout for thieves.
Now there was room for the blind and crippled to get in. They came to Jesus and he healed them.

 

 

Saucony Ride 4 Miles: 12.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

My hip pain seems to be getting better. I went ahead and took two vitamin-I before bed last night and two again this morning. I went to the gym to ride the elliptical and run on the TM ... the meatheads were much nicer to me today. It's funny, my milage is higher this week than it's been for months. I feel somwhat guilty about logging elliptical miles as running miles (although the elliptical miles seem harder than actually running to me). I'm thinking about another 20 on the TM tomorrow...but just thinking right now.

5 Miles Elliptical -HR Avg. 137

5 Miles Treadmill - 7:30 Pace - HR 153,156,158,160,162

1 Timothy 5:18

For the Scripture says, “Do not muzzle the ox while it is treading out the grain,” and “The worker deserves his wages.”

Saucony Ride 4 Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Not worth posting any details...5 Mile Run (on the road), 5 Mile Run (on the TM), 5 Mile Ride on the Elliptical....Lots of sweat!

1 Peter 5:7

 Turn all your anxiety over to God because he cares for you.

Saucony Ride 4 Miles: 15.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
87.5068.0010.755.00171.25
Condor Flight (Road Bike) Miles: 82.00Saucony Ride 4 Miles: 155.002012 Stationary Bike Miles: 55.00Saucony Kinvara 2 (Race Shoes) Miles: 8.00Brooks Racer ST 5 (Race Shoes) Miles: 3.25
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