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March 2013

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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
120.30102.2518.003.00243.55
Saucony Ride 4 (Orange Heel) Miles: 216.55Saucony Cortana (Blue) Miles: 21.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

My quads are still sore from the race but the rest of my body is good. I figure I'll just run through the sorness.

3/1/2013
Mile Time HR HR %  
1 8:47:00 No HR Monitor  
2 8:35:00  
3 9:09:00  
4 9:01:00  
5 8:55:00  
6 9:00:00  
7 8:57:00  
8 7:02:00  
9 8:48:00  
10 8:45:00  
   
   
   
         
Total 86:59:00 0 0%  
Pace 8:41:54      
Big Loop
35 Degrees, Calm
Target:
9:00 Pace
Ran 1 mile fast.

 

 

Saucony Ride 4 (Orange Heel) Miles: 10.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.000.000.0015.00

My quads are still sore but better than yesterday. I just tried to run comfortably on this run. Other than being tired it was pretty good.

3/2/2013
Mile Time HR HR % Elevation
Gain
1 8:09:00 No HR Monitor  
2 8:20:00  
3 8:19:00  
4 8:30:00  
5 7:50:00  
6 8:15:00  
7 8:25:00  
8 8:42:00  
9 8:08:00  
10 7:57:00  
11 8:36:00  
12 8:31:00  
13 7:25:00  
14 7:47:00  
15 7:46:00  
Total 122:40:00 0 0%  
Pace 8:10:40    
Where Run - Big Loop to Old Chruch, back to Smallville and home.
Weather - 45 Degrees, Windy
Target:
Long Run - 15 Miles
Note:
My quads are still sore.

Saucony Ride 4 (Orange Heel) Miles: 15.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Even though this run was slow and short it wore me out. I think I'm just tired!

3/3/2013
Mile Time HR HR %  
1 8:47:00 No HR Monitor  
2 8:29:00  
3 8:54:00  
4 9:02:00  
5 8:58:00  
6 9:00:00  
7 8:30:00  
   
   
   
   
   
   
       
Total 61:40:00 0 0%  
Pace 8:48:34      
Where Run - Small Loop
Weather - 45 degrees
Target: Slow
This seemed very hard. I even walked quite a bit. My quads were still very sore and tired.

Saucony Ride 4 (Orange Heel) Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Gym day. I was tried this morning so I only went 6 miles total. My quads aren't really sore any more, just tired.

3/4/2013
Total Miles: 7
1 Mile EL, 1 Mile TM, 2 Miles EL, 1 Mile TM, 1 Mile EL (EL @ 9:30, TM @ 7:30)

Saucony Cortana (Blue) Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.000.000.0015.00

I woke up earlier than planned and couldn't go back to sleep. The weather outside was cool and very windy so I decided to go to the Gym for my run. My plan was to run 13 miles @ 8:00 pace. My legs are starting to feel recovered but I'm still feeling a little tired. The gym was hot as usual but I got there early and was able to pick the treadmill nearest a fan. The first 10 miles felt pretty easy and I felt I still had some spring in my step through that point. I felt the first 10 miles felt more like a recovery run than a training run so at that point I decide to run 15 instead of 13. 14 and 15 were a little harder but felt okay. I always wonder at about this milage how tough another 11+ miles would be. I usually get discouraged at that point :-(  After the run my legs recovered quickly. I have not joint pain whatsoever at this time...Yeah!!

3/5/2013
Mile Time HR HR %  
1 8:00:00 137 70%  
2 8:00:00  
3 8:00:00  
4 8:00:00  
5 8:00:00  
6 8:00:00  
7 8:00:00  
8 8:00:00 164 89%  
9 8:00:00  
10 8:00:00  
11 8:00:00  
12 8:00:00  
13 8:00:00  
14 7:30:00  
15 7:30:00  
Total 119:00:00 144 79%  
Pace 7:56:00   Max HR 164
Where Run - Gym
Cold and very windy outside so I went to the Gym
Target:
Long Run - 15 Miles
I felt pretty good on this run. My legs are about back, just a little tired. I was planning to run only 13 but at 13 it seemed that’s when I started to get tired and needed to push on a little longer.

These commandments that I give you today are to be on your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up. Deuteronomy 6: 6-7

Saucony Ride 4 (Orange Heel) Miles: 15.00
Comments(18)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.005.000.008.80

 Today was my fast day for the week, 5 mile Tempo Run. The weather was great for running although I always get cold when it's below about 50 degrees. I think this is going to be the only type speed work I'm going to do for a while. Last week I ran 55 miles with the debockled marathon and 36 miles so far this week. Tomorrow will be 10-12 really easy and Saturday 16-18 at marathon +30.

3/7/2013
Mile Time HR HR %  
1.8 Warm-Up @ 8:52 Pace  
1 6:51:00  
2 6:53:00  
3 7:03:00  
4 7:02:00  
5 6:44:00  
2 Cool-Down  @ 8:47 Pace  
   
   
   
   
   
    Total Miles 8.8
Total 34:33:00 163 88%  
Pace 6:54:36   Max HR 172
Where Run - Small Loop + Smallville
Weather - 37 degrees, 67% humidity
Target:
Tempo Run - 1 Mile Easy, 5 Miles @ 7:00


 John 10:29 

My Father, who has given them to me, is greater than all, and no one is able to snatch them out of the Father's hand.

Saucony Ride 4 (Orange Heel) Miles: 2.80
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Recovery run today. It was 37 degrees and dry yesterday morning and 60 degrees and very humid this morning...I love Texas weather!

3/8/2013
Total Miles: 5
Recovery Run - @ 8:56 Pace, HR 133 (145 max)
60 Degrees, 80% Humidity

Genesis 8:22

While the earth remains, seedtime and harvest, cold and heat, summer and winter, day and night, shall not cease.”

Saucony Ride 4 (Orange Heel) Miles: 5.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

My plan was to run 1.5 warm-up, 10 @ 7:49 pace, then 1.5 cool-down. This run was harder than I expected. It was 63 degrees and drizzling rain the whole time. I felt very hot and tried to keep my HR down in the first miles (this didn't work) and this made me miss my goal a little. Miles 2 and 3 have the most hills so I tried to slow on these miles to help my HR. This run does not indicate a very good chance to run a successful marathon at this point :-( 

My HR is crazy high for this speed and effort! 

1 7:53 - 138

2 8:31 - 147

3 8:15 - 149

4 7:53 - 151

5 7:53 - 155

6 7:56 - 159 

7 7:43 - 159

8 7:47 - 162

9 7:57 - 167

10 7:26 - 170

Avg Pace - 7:55

Avg HR - 155

 Joshua 1:8

This Book of the Law shall not depart from your mouth, but you shall meditate on it day and night, so that you may be careful to do according to all that is written in it. For then you will make your way prosperous, and will have good success.

Saucony Ride 4 (Orange Heel) Miles: 13.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

8.8 Miles @ 8:53 Pace....That's all I have :-)

1 Corinthians 13:7

Love bears all things, believes all things, hopes all things, endures all things.

Saucony Ride 4 (Orange Heel) Miles: 8.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.007.000.008.00

We are on vacation at Garner State Park in South Texas.

1 mile warm-up with Callie @ 9:00 pace. My watch died during the warm-up mile. Callie turned back after the first mile. She was only running 2 miles. I continued to run out completly by feel for a while. I ran a little over an hour at what I believe was about a 7:30 pace.

Colossians 3:13 

Bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive.

Saucony Ride 4 (Orange Heel) Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.000.000.0013.00

Ran more than I was supposed to. 

13 mikes @ 7:38 pace.

It felt good!

3/14/2013
Mile Time HR HR %  
1 7:31:00 156 83%  
2 7:29:00 147 77%  
3 7:37:00 150 79%  
4 7:44:00 153 81%  
5 7:43:00 151 80%  
6 7:46:00 154 82%  
7 7:25:00 150 79%  
8 7:45:00 154 82%  
9 7:36:00 154 82%  
10 7:34:00 156 83%  
11 7:30:00 157 84%  
12 8:00:00 158 85%  
13 7:28:00 164 89%  
   
Total 99:08:00 154 82%  
Pace 7:37:32      
Where Run - Out and Back at Gatesville
Weather - 45 degrees, Dry
Target:
10 Miles @ MP with 1.5 miles Warm-up & Cool-down
Felt really good so I just ran!

Saucony Ride 4 (Orange Heel) Miles: 13.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Just found out that OKC Marathon is not an option for me now. I have a meeting I must attend that weekend. Time to regroup and figure out why I'm running :-)

3/18/2013
Big Loop
10 Miles @ 8:53 - 134 Avg HR

You say: "I can't figure things out"
God says: I will direct your steps
(Proverbs 3:5-6)

Saucony Ride 4 (Orange Heel) Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.250.000.0010.25

I'm just running now...

The weather was perfect at 54 degrees and 75% humidity.

3/19/2013
Mile Time HR HR %  
1 7:59:00 163 88%  
2 8:00:00 152 80%  
3 7:38:00 151 80%  
4 8:28:00 155 82%  
5 7:33:00 153 81%  
6 7:51:00 154 82%  
7 7:46:00 157 84%  
8 7:50:00 161 87%  
9 7:25:00 161 87%  
10 7:36:00 166 90%  
0.25 Slow Cool-Down  
   
   
   
Total 78:06:00 157 84%  
Pace 7:48:36      
Where Run - Big Loop
Weather - 54 degrees, Dry
Target:
10 Miles @ MP

 

Saucony Ride 4 (Orange Heel) Miles: 10.25
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.002.000.007.00

Went to the gym for a cross-training day.

5 miles on the Elliptical

2 miles on the TM @ 7:30 pace

Upper body workout - 30 Minutes

Slow Joe told me that the Big-D Marathon is on April 14th. I already had plans to go to Ft Worth on April 13th and run a Mud Run with my daughter (she has already entered us). I'm now wondering if I could be somewhat ready and run the Big-D??? I planned to do the Mud Run as just a fun, slow thing anyway. As Callie hasn't been running much I figured we would walk and jog most of the Mud Run anyway.

Hummm...do I change my plans again?

Numbers 23:19 

God is not man, that he should lie, or a son of man, that he should change his mind. Has he said, and will he not do it? Or has he spoken, and will he not fulfill it?

 

Saucony Cortana (Blue) Miles: 7.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I was really sore today from the weigh lifting I did yesterday. My arms and chest didn't want to go out and play this morning.

3/21/2013
Big Loop
10 Miles @ 8:55 - 133 Avg HR (50 Degrees, 81% Humidity)

My legs are great, I plan to run 16 tomorrow.

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 (Orange Heel) Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5021.000.000.0021.50

"IF IT'S NOT HARD IT'S NOT FUN... " :-)

It was pretty hot and humid this morning at 4:30 when I got up. My son had to be at school at 5:00 am to go to UIL competition so I got up to get him out the door. After doing that I decided I might as well go on out and run. When you start at 5:00 am you and your're supposed to run 16 miles you end up with extra time at the end...so what did I do? I just kept running. Here's the results:

3/22/2013
Mile Time HR HR %  
1 7:38:00 133 68%  
2 7:48:00 145 76%  
3 7:57:00 144 75%  
4 8:00:00 146 76%  
5 8:21:00 150 79%  
6 8:08:00 144 75%  
7 8:07:00 145 76% 7:59:51
8 7:53:00 141 73% 144
9 8:05:00 147 77%  
10 7:53:00 146 76%  
11 7:52:00 151 80%  
12 8:24:00 155 82%  
13 8:00:00 151 80%  
14 8:06:00 152 80% 8:01:51
15 7:48:00 154 82% 149
16 7:58:00 159 85%  
17 7:49:00 158 85%  
18 8:01:00 160 86%  
19 8:15:00 164 89%  
20 8:06:00 162 87%  
21 7:46:00 165 89% 7:57:34
  160
Total 167:55:00 151 80%  
Pace 7:59:46      
Ran small loop 3X clockwise
66º, 90% Humidity, 14 MPH Wind
Target:
16 miles @ MP+30
Note:
Overall pace was a little slower than I hoped. I was thinking I could drop  to 7:45 on the second loop and 7:35 on the last loop.

Romans 7:15

"For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate."

Saucony Ride 4 (Orange Heel) Miles: 21.50
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I have been busy and away from a computer so I'm just now catching up on my entries. I feel good after my long run on Friday but today was not a plesent day to run.

Easy Miles:

3/24/2013
Mile Time HR HR %  
1 8:09:00 141 73%  
2 8:42:00 141 73%  
3 8:35:00 135 69%  
4 9:31:00 139 72%  
5 9:07:00 138 71%  
6 8:25:00 136 70%  
7 8:32:00 140 72%  
   
   
   
   
   
   
       
Total 61:01:00 139 71%  
Pace 8:43:00      
Where Run - Small Loop
Weather - 45 degrees. 25 mph wind
Target: Slow
The wind was very tough

Nahum 1:3

The Lord is slow to anger and great in power, and the Lord will by no means clear the guilty. His way is in whirlwind and storm, and the clouds are the dust of his feet.

 

Saucony Ride 4 (Orange Heel) Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.001.001.008.00

I was in Ft Worth today. We were taking Kirby (my son) to visit TCU University. He must decide between TCU and Baylor before May 1st as to where he is going to college next fall. He has good academic scholarship offers from both schools. My daughter goes to TCU so I was able to visit and run with her this morning. She has not been running consistently so I just mixed my run up to accommodate her run. It was great running on some flat ground!

I haven't run fast for a while so I dropped the pace on mile 4 (while Callie rested). It felt good.

3/25/2013
Mile Time HR HR %  
1 8:43:00 143 74%  
2 8:48:00 127 63%  
3 8:28:00 136 70%  
4 6:15:00 164 89%  
5 8:30:00 142 74%  
6 8:13:00 147 77%  
7 7:26:00 152 80%  
8 8:04:00 148 78%  
   
   
   
   
   
       
Total 64:27:00 145 75%  
Pace 8:03:23      
Where Run - Trinity Trail Ft Worth w/Callie
Weather - 30 degrees. 7 mph wind
Target: No target just running w/Callie
Varied Paces. Ran 2-3, 4-5 with Callie. Ran mile 4 fast just because.

Proverbs 31:29

“Many women have done excellently, but you surpass them all.”

Saucony Ride 4 (Orange Heel) Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy day...truly easy day.

Recovery HR is 137.

3/26/2013
Big Loop
10 Miles @ 8:45 - 132 Avg HR (31 Degrees, 55% Humidity)

1 Samuel 16:7

But God told Samuel, “Looks aren’t everything. Don’t be impressed with his looks and stature. I’ve already eliminated him. God judges persons differently than humans do. Men and women look at the face; God looks into the heart.”

 

Saucony Ride 4 (Orange Heel) Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.003.000.000.008.00

Cross-Traing Day at the Gym:

3/27/2013
Total Miles: 8
5 Miles on the Elliptical
3 Mile Run on TM @ 7:30 Pace
15 Min Upper Body Workout

Proverbs 12:22

Lying lips are an abomination to the Lord, but those who act faithfully are his delight.

Saucony Cortana (Blue) Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.205.003.002.0013.20

I felt really good about this run today. When I started out I felt a little tired (body & legs) but halfway through the run I started thinking..."I feel pretty good for running 6-7 miles". I ran an out and back course this time so my 1-10, 2-9, etc. miles were the same just different directions. I was very pleased as I didn't let the hills effect my pace as much as they usually do. Not that I could maintain this for marathon distance but it didn't feel that taxing until the last couple of miles where I pushed to drop the pace/effort (mile 9 is all uphill). If I could just keep my HR around 150 I would be fine. When it gets to 160 I feel like I start to blow up :-(

I believe this is about as good as I have ever run a 10 mile tempo run. I looked back and found one I had done at 7:17 but my HR was 160.

3/26/2013
Mile Time HR HR %  
1.6 Miles @ 9:00 Pace - HR 129  
1 7:44:00 142 74%  
2 7:29:00 146 76%  
3 7:47:00 149 78%  
4 7:40:00 152 80%  
5 7:24:00 151 80%  
6 7:27:00 154 82%  
7 7:14:00 157 84%  
8 7:16:00 159 85%  
9 7:13:00 164 89%  
10 6:43:00 168 91%  
1.6 Miles @ 9:01 Pace - HR 145  
   
   
Total 73:57:00 154 82%  
Pace 7:23:42   Max HR 147
Where Run - Big Loop but just out and back toward old church, Clockwise
Weather - 53 degrees, 75% humidity
Target:
Slow - 13 Miles, 1.5 @ 9:00 Pace, 10 miles @ 7:45 Pace, 1.5 Miles @ 9:00 Pace

Luke 6:45
“A good man out of the good treasure of his heart brings forth that which is good; and an evil man out of the evil treasure of his heart brings forth that which is evil: for out of the abundance of the heart his mouth speaks.”

Saucony Ride 4 (Orange Heel) Miles: 13.20
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.006.000.000.0018.00

It was 80 degrees and 75% humidity when I ran today (middle of the afternoon).

The goal was t split the run into 3 sections (6@8:00, 6@7:30, 6@8:00) and see how I felt after throwing in those middle faster miles. The run was successful but left me wondering how I would feel with another 6@7:30.

3/30/2013
Mile Time HR HR %  
1 8:16:00 135 69%  
2 8:36:00 140 72%  
3 8:28:00 141 73%  
4 8:36:00 141 73%  
5 8:32:00 148 78%  
6 8:27:00 142 74% 8:29:10
7 7:30:00 151 80% 143
8 7:26:00 149 78%  
9 7:29:00 157 84%  
10 7:31:00 157 84%  
11 7:30:00 160 86%  
12 7:39:00 166 90% 7:30:50
13 8:22:00 150 79% 176
14 8:21:00 150 79%  
15 8:28:00 148 78%  
16 8:40:00 152 80%  
17 8:23:00 149 78%  
18 8:21:00 153 81% 8:25:50
  153
   
   
   
Total 146:35:00 149 79%  
Pace 8:08:37      
Ran small loop 3X clockwise
Weather Conditions - 80º, 75% Humidity, 14 MPH Wind
Target:
18 miles @ MP+30
Note:
My plan was to run 6 @ 8:30, 6 @ 7:30, 6 @ 8:30. Hit all the paces pretty well. The last 6 miles seemed easier than the first 6.

Psalm 136:4

" ... to him who alone does great wonders, His love endures forever."

Saucony Ride 4 (Orange Heel) Miles: 18.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 Miles @ 8:56 - 135 HR. 7 Miles by myself and 4 miles with Callie :-)

A little tired and stiff. 

3/31/2013
Mile Time HR HR %  
1 9:07:00 127 63%  
2 8:54:00 132 67%  
3 8:51:00 130 65%  
4 9:05:00 135 69%  
5 8:54:00 136 70%  
6 8:53:00 134 68%  
7 9:11:00 139 72%  
8 8:56:00 134 68%  
9 9:00:00 139 72%  
10 8:44:00 137 70%  
11 8:46:00 144 75%  
   
   
   
Total 98:21:00 135 69%  
Pace 8:56:27   Max HR 147
Ran small loop  once then out & back w/Callie
Weather - 70 degrees, very humid
Target: 9:00 pace

Proverbs 29:1

Whoever remains stiff-necked after many rebukes will suddenly be destroyed—without remedy.

Saucony Ride 4 (Orange Heel) Miles: 11.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
120.30102.2518.003.00243.55
Saucony Ride 4 (Orange Heel) Miles: 216.55Saucony Cortana (Blue) Miles: 21.00
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