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Shivaree 10K - Gatesville, Texas

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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
114.2552.009.0012.95188.20
Brooks Launch (Retired) Miles: 169.50Brooks Racer ST 5 (Race Shoes) Miles: 6.20Mizuno Wave Rider 14 (Retired) Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

I decided to run the treadmill today so I could run a nice even pace and keep my heart rate exactly at 140 (what I believe is my top Aerobic Recovery Pace). Also, I sweated so much on yesterdays run that my shoes basiclly fill with sweat. This caused my feet to begin to get blister so my though was to run indoor so I don't get my feet so wet and aggrivate the situation. I think it worked.

I may be running a 10K on Saturday. I'm thinking about making a quick trip to Gatesville (my home town) this weekend. They are having a 5K & 10K in conjunction with the Shivaree ( I have no idea what a "Shivaree" is). This should be interesting since I have never run a 10K. I'm thinking maybe a 7:10 pace?? based on the weather conditions and what I've been running lately. I don't think they get very many runners in Gatesville (it's kinda like Abilene but smaller. I'm sure there will be a few good runners but I should be somewhere close to the top :-)

6/2/2011
Mile Time Heart Rate HR %
1 123 59% Ran the Treadmill at Home (Adjusting Speed to Maintain 140 HR)
2 136 68%
3 140 71%
4 140 71%
5 140 71%
6 140 71%
7 140 71%
8 140 71%
Total 71:08:00 137
Pace 8:53:30

 Matthew 13:57

And they were deeply offended and refused to believe in him. Then Jesus told them, “A prophet is honored everywhere except in his own hometown and among his own family.”

 

Brooks Launch (Retired) Miles: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.000.000.003.00

I feel like such an idiot...! I just realized I was one day off (since Monday) on my Blog entries. I was having so much trouble with the Blog working last weekend I couldn't easily enter information and I guess the holiday threw me off. I've just been merrily enterinng data in sequencial order not even looking at what day the calendar said. Anyway this report is actually Monday's report. (Man...I hope Burt doesn't read this entry!)

Ran 3 miles:

5/29/2011
Mile Time HR HR %
1 7:47:00 134 67%
2 7:44:00 141 72%
3 7:52:00 140 71%
Total 23:23:00 138 70%
Pace 7:47:40

Proverbs 17:28
Even fools are thought wise if they keep silent, and discerning if they hold their tongues.

Brooks Launch (Retired) Miles: 3.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I decided not to run today since I'm running the 10K in Gatesville tomorrow. Last night was a late night (I started a teen bible study with Kirby and some of his friends) and tonight will be late getting to Gatesville. I figured a little more sleep would be better than a little more running.

2 Extra hours of sleep....Good!

Psalm 3:5
I lie down and sleep; I wake again, because the LORD sustains me.

Comments(3)
Race: Shivaree 10K - Gatesville, Texas (6.2 Miles) 00:43:24, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.002.004.206.20

Gatesville Shivaree 10K ... Yeah, I PR...!!! Wait a minute, this was my first 10K :-)

Even though I don't feel like I'm back to 100% on my conditioning I was happy with this race. My plan was to try and run a 7:10 pace or less knowing it would be taxing because of the heat, humidity and the fact that my cardio is just not where it needs to be.

The race was actually in my home town and in conjunction with the Shivaree (I have no idea what it's celebrating but it's been going on annually as long as I can remember). They had kids runs, a 5K and then the 10K. There were not many entered (I believe about 20 in the 10K). When I got to the race I looked around to see who might be the best runners and found one guy (I think late 20's or early 30's) who was obviously a runner and striked up a conversation with him. Come to find out his plan was similar to mine so we basiclly ran the race together. There were a few others who looked like they were seasoned runners but I didn't bother approaching any of them.

My new best friend and I started out in a pack of 5 guys who all ran together for the first mile. The pace seemed ok but looking back I think it was a little too slow on the first mile. All of the pack stayed together through the first mile and I was thinking maybe there would be a couple more who were planning to run my same pace as me or better. About mile 2 the first one dropped out. At mile three the second one dropped out and at mile 4 the third one dropped out leaving just me and my new best friend. I seemed to be running fine through these first miles but I was really breathing hard, even after the first two miles. I know my new best friend though I was going to drop out at any time (because of the hard breathing) but I kept reminding myself that I always breath hard (although today it was extra hard). As I ran through the fourth mile I started to get worried about my HR not knowing how long I could keep going at this pace and running at over 90% of my HRR. My new best friend and I ran together until about mile 5.5 where we hit a pretty steep hill. I don't know if I just mentally siked myself out or if I had just run myself out but I slowed a little...just enough to give my friend a 30 yard lead. After we topped the hill I told myself that I was just going to suck it up and finish strong or just blow myself up. I gain about 15 of the yards back in the last quarter of a mile but just couldn't pull out a win!

All in all I was happy with my run, especially with my determination to finish strong. (I added a column on the chart below to show "Best Pace" for each mile). I'm happy I could kick it up to a 4:47 Pace (and a 4:04 Best Pace) for the last .25 miles.

I was really tired at the end. I got dizzy and had to sit for a while to recover but after a while felt fine.

Note to self: I've got to work on things to strengthen my cardio. I think my legs are fine and can go faster if I can just get my cardio stronger. Also, what are you supposed to run the day after a 10K race...?

Shivaree 10K - Gatesville 
6/4/2011
Mile Time Best Pace HR HR %
1 7:22:00 6:16:00 155 81%
2 7:06:00 6:19:00 167 89%
3 7:09:00 6:23:00 171 92%
4 7:06:00 6:20:00 173 93%
5 6:59:00 6:21:00 174 94%
6 6:51:00 4:55:00 177 96%
6.2 0:51:00 4:04:00 177 96%
Total 43:24:00 171 92%
Pace 7:00:00 75º High Humidity
 

Thessalonians 5:11

“Therefore encourage one another and build each other up, just as in fact you are doing.” 

Thank you guys (Blog Friends) for building me up and encourging me in my running!

 

Brooks Racer ST 5 (Race Shoes) Miles: 6.20
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I had planned to take it easy today (Sunday) but then I read Sloe Joe's run report for the day and became convicted that I should do something. Since the only time I had to run was from 2 til 4 I decided to just run on the treadmill. I hanen't done this before but I watched a movie the whole time (Unstoppable). It was pretty good (both the movie and the run while watching).

10 miles @ 9:00 pace

1 Thessalonians 1:5
because our gospel came to you not simply with words but also with power, with the Holy Spirit and deep conviction. You know how we lived among you for your sake.

 

Brooks Launch (Retired) Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

I'm not real sure how to log the workout today. I went to the gym and worked upper body weights some leg weights, rode the stationary bike for 6 miles (20 min) and worked the elipitical (or maybe it worked me) for 2 miles (20 min). I just logged the elipitical as a 2 mile run...? Oh....but the best part is the gym now has 4 NEW treadmills (and I did say 4!). There were only three before and usually only one that worked. I'm excited to get back to the gym to try out one of the new treadmills. It doesn't sound right saying "excited" and "treadmill" in the same sentence...does it...?

I love this passage in the Bible.

Job 39:19-25

 “Do you give the horse its strength
   or clothe its neck with a flowing mane?
20 Do you make it leap like a locust,
   striking terror with its proud snorting?
21 It paws fiercely, rejoicing in its strength,
   and charges into the fray.
22 It laughs at fear, afraid of nothing;
   it does not shy away from the sword.
23 The quiver rattles against its side,
   along with the flashing spear and lance.
24 In frenzied excitement it eats up the ground;
   it cannot stand still when the trumpet sounds.
25 At the blast of the trumpet it snorts, ‘Aha!’
   It catches the scent of battle from afar,
   the shout of commanders and the battle cry.

 

Mizuno Wave Rider 14 (Retired) Miles: 2.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

I tried something different today. I decided to run 12 miles and on each mile use a short portion of the run to accelerate to a sub 5:00 pace. Each time I did this I would slowly accelerate to that speed (while watching my Garmin) then slowly deccelerate until I was back to a normal pace. After I reached the normal pace I would then adjust my speed until my heart rate went down to about 150. I'm not sure what kind of workout this was (probably nothing conventional) but it did give me the sensation of 11 race finishes by pushing the pace to the limit each time. I did find out that when I get tired and try to run fast I get really choppy and rough. I need to figure out how to "glide" while I run :-) I added a "Best Pace" column to my chart below. The numbers were taken from my Garmin (not sure how accurate it reads when doing something like this), each speed distance was about .15 to .20 miles so I'm hoping that was long enough for it to read accurately.

6/7/2011
Mile Time Best Pace Heart Rate HR %
1 8:11:00 Warm-Up 132 65% Ran Out to Old Church & Back (Each mile sprinted a section until I reached >5:00 pace)
2 8:01:00 4:09 149 77%
3 8:08:00 3:58 150 78%
4 8:33:00 4:06 156 82%
5 8:10:00 3:46 152 79%
6 8:13:00 4:11 153 80%
7 8:15:00 3:43 157 82%
8 8:36:00 3:57 158 83%
9 8:19:00 3:58 160 85%
10 8:23:00 4:00 158 83%
11 8:40:00 4:03 159 84%
12 8:03:00 4:11 159 84%
Total 99:32:00 154 80%
Pace 8:17:40 75 Deg. Humidity 41%

Acts 18:24-26

 

 24 Meanwhile a Jew named Apollos, a native of Alexandria, came to Ephesus. He was a learned man, with a thorough knowledge of the Scriptures. 25 He had been instructed in the way of the Lord, and he spoke with great fervor and taught about Jesus accurately, though he knew only the baptism of John. 26 He began to speak boldly in the synagogue. When Priscilla and Aquila heard him, they invited him to their home and explained to him the way of God more adequately.

Brooks Launch (Retired) Miles: 12.00
Comments(15)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Ran the loop today as a Recovery run. I was a little sore after the run yesterday but not really stiff. My feet were really tired feeling all yesterday but good this morning. I did this same run about three months ago and averaged 8:38 & 138bpm HR but it was 38 degrees so I'm happy with where I am considering the heat today. Tomorrow will be another 12 miler.

6/8/2011  
Mile Time Best Pace Heart Rate HR %
1 8:07:00 130 64% Ran Loop @ 140BPM HR (Sprinted last .15)
2 8:49:00 139 70%
3 8:15:00 140 71%
4 9:06:00 140 71%
5 9:06:00 141 72%
6 8:58:00 140 71%
7 8:37:00 4:17 143 73%
Total 60:58:00 139 70%
Pace 8:42:34 75º - 42% Humidity

2 Corinthians 10:12
We do not dare to classify or compare ourselves with some who commend themselves. When they measure themselves by themselves and compare themselves with themselves, they are not wise.

Brooks Launch (Retired) Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5012.000.000.0012.50

Today was another measuring stick to see where I think I am (if I'm close to pre-injury condition). I still think I fell short but it's a little hard to tell because of the heat. Part of my run I felt really strong but as my HR went over 155 I felt like I was fading. Also, my muscles and joints feel good but my legs (below my calves) and my feet are sore...like tendons and ligaments maybe?? Tomorrw will be an easy day in the gym to let them rest.

6/9/2011
Mile Time Best Pace Heart Rate HR %
1 7:37:00 134 67% Out (west) and Back toward Old Church
2 7:32:00 154 80%
3 7:20:00 154 80%
4 7:35:00 154 80%
5 7:51:00 156 82%
6 7:44:00 155 81%
7 7:56:00 157 82%
8 7:44:00 157 82%
9 7:54:00 158 83%
10 7:54:00 161 85%
11 7:32:00 162 86%
12 7:22:00 5:05 166 89%
12.5 Cool Down - 1/2 Mile
Total 92:01:00 156 81%
Pace 7:40:05 75º - 42% Humidity

Ephesians 4:16
From him the whole body, joined and held together by every supporting ligament, grows and builds itself up in love, as each part does its work.

Brooks Launch (Retired) Miles: 12.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Last night I decided not to run today and sleep in an extra hour or so. I felt really tired when I went to bed but when I woke up I felt great! My legs were really good (after the long run yesterday). Oh well, I probably needed the extra sleep anyway.

Genesis 28:15-17

15 I am with you and will watch over you wherever you go, and I will bring you back to this land. I will not leave you until I have done what I have promised you.”  16 When Jacob awoke from his sleep, he thought, “Surely the LORD is in this place, and I was not aware of it.” 17 He was afraid and said, “How awesome is this place! This is none other than the house of God; this is the gate of heaven.”

Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.750.000.002.257.00

This workout was harder than I thought it would be and it makes me wonder if I can actually break the 20:00 5K mark. My original plan was to run a warm-up mile then 6:30, recovery, 6:30, recovery, 6:30, recovery, each being a mile. After the first fast mile I decided to modify my run and reduce the length of the other fast miles. As you can see I did 1, 3/4 and 1/2 on the fast legs. Maybe the heat got me but I've got to be able to do better than this! Oh well, I'll try it again in a couple of weeks.

6/11/2011
Mile Time HR
1 8:26:00 Warm-Up No HR Monitor Ran Out Around Small Town & Back
1 6:29:00 6:29 Pace - Fast 1 mile
1 9:42:00 Recovery
 3/4 4:50:00 6:27 Pace - Fast 3/4 Mile
1 9:18:00 Recovery
 1/2 3:10:00 6:20 Pace - Fast 1/2 Mile
1.5 15:38:00 Cool-Down
7 Total Miles
Total 57:33:00
Pace 8:13:17 75º - 80% Humidity

Psalm 20:4
May he give you the desire of your heart and make all your plans succeed.

Brooks Launch (Retired) Miles: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.001.000.000.0017.00

Well, I made it through the planned 16 miles and 1 extra just for JG...! Contrary to what it looks like on paper, this run about killed me. It reminded me of the run I made about 3 months ago when I eventually had to have my neighbor carry me back to home for the last 3 miles. It wasn't quit that bad but I really felt fatigued after about 12 miles and had a really hard time keeping my HR down (the intent was to run at below 140 BPM). As you can see it was basically impossible for the last few miles, I really had to slow down to even try. I'm assuming it has more to do with the heat than anything else. I'm sure I was dehydrated at the end as I had lost about 6 pounds from the run. The other thing is, I think I do something wrong when I run this slow because it seems to hurt my hips, legs and feet more than when I run a faster pace. Anyway, it's down hill from here for the rest of the week, no more 17 milers..!

6/12/2011
Mile Time Heart Rate HR %
1 8:46:00 123 59% Ran Loop 2X Plus to Make 17 Miles
2 8:27:00 138 70%
3 8:04:00 138 70%
4 8:51:00 138 70%
5 8:47:00 139 70%
6 8:33:00 139 70%
7 9:02:00 139 70%
8 8:23:00 138 70%
9 9:10:00 141 72%
10 8:40:00 140 71%
11 8:58:00 141 72%
12 9:49:00 143 73%
13 9:10:00 142 72%
14 9:17:00 145 74%
15 10:07:00 144 74%
16 10:38:00 142 72%
17 9:32:00 146 75%
Total 154:14:00 140 71%
Pace 9:04:21 77º - 50% Humidity

Romans 12:1 

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship.

 

Brooks Launch (Retired) Miles: 17.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.000.000.001.00

Went to the gym today. Stationary bike 5 miles, ran 1 mile on treadmill, upper body workout. I'm almost afraid to say this but my left knee has a very similar pain as my right had with the bone spur. It's not as painful but the symtoms are the same :-(  We'll see how it is later today and tomorrow. I'm leaving for CA for a meeting on Tuesday and won't be home until after midnight on Tuesday so I'm not sure about my runs for Tues. and Wed.

Matthew 23:15
“Woe to you, teachers of the law and Pharisees, you hypocrites! You travel over land and sea to win a single convert, and when you have succeeded, you make them twice as much a child of hell as you are.

Brooks Launch (Retired) Miles: 1.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run today. Left knee feels like the right one did with the bone spur :-(

Job 30:17
Night pierces my bones; my gnawing pains never rest.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No run again today. My knee feel a little better but still tight. I hate getting a good start on milage for the week and then have to miss several days. I'm going to run tomorrow pain or no pain..!

Job 16:6
“Yet if I speak, my pain is not relieved; and if I refrain, it does not go away.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.000.000.004.00

Went to the gym today. The left knee is still hurting but no worse and not swolen. Here's the workout:

Bench Press Reps - warm-up then 3/15 @ 150, Bike 3 miles - 9:00, Bench Press Reps - 3/15 @ 150, Run 2 miles - 18:30, Bike 3 miles - 9:00, Bench Press Reps - 3/15 @ 150, Run 2 miles - 16:15, Bench Press Reps - 3/15 @ 150

Total Workout Time: 1 Hour

Corinthians 8:12-14

12 For if the willingness is there, the gift is acceptable according to what one has, not according to what one does not have.

 13 Our desire is not that others might be relieved while you are hard pressed, but that there might be equality. 14 At the present time your plenty will supply what they need, so that in turn their plenty will supply what you need. The goal is equality,

 

Brooks Launch (Retired) Miles: 4.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Well, the knee didn't like the workout yesterday so I am taking today off. It was sore all day but after a nights rest actually feels better today. This is the same cycle as before on the right knee. I'm just going to have to be patient and work through it. I'll probably run short tomorrow...we'll see.

1 Thessalonians 5:14
And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

I'm back...Not completly...The knee is still irritated. I assume I will run a day or two and then have to rest it for a day or two but at least I got a few miles in today. My plan is to try and run the loop (7 miles) every day this week (slow, medium, fast) and not try a long run for a while. The knee felt the same throughout the run, it actually hurts more after I finish my runs. Here's the results:

6/18/2011
Mile Time Best Pace Heart Rate HR %
1 7:55:00 135 68% Ran Loop
2 7:44:00 155 81%
3 7:33:00 155 81%
4 8:23:00 158 83%
5 8:25:00 160 85%
6 8:04:00 164 87%
7 7:54:00 5:24 167 89%
Total 55:58:00 156 82%
Pace 7:59:43 80º - 12 mph wind

I think seven is the answer (7 days at 7 miles each :-)

Joshua 6:3-5

3 March around the city once with all the armed men. Do this for six days. 4 Have seven priests carry trumpets of rams’ horns in front of the ark. On the seventh day, march around the city seven times, with the priests blowing the trumpets. 5 When you hear them sound a long blast on the trumpets, have the whole army give a loud shout; then the wall of the city will collapse and the army will go up, everyone straight in.”

Brooks Launch (Retired) Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

I ran my 7 miles this morning sloooow making sure the HR was below 135. Wow... 10:38 that was really slowmo. My knee is the same, it actually gets more sore after I run. By 10:00 pm (now) it feels pretty good again. I'm planning on 7 in the morning (maybe a couple slow, one fast, one slow, one fast, and a couple slow). We'll see how it feels in the morning.

6/19/2011
Mile Time Best Pace Heart Rate HR %
1 9:07:00 124 60% Ran Loop
2 9:41:00 133 66%
3 9:03:00 7:23 135 68%
4 10:35:00 135 68%
5 10:38:00 135 68%
6 10:26:00 135 68%
7 9:49:00 142 72%
Total 69:19:00 134 67%
Pace 9:54:09

80º - 80% Humidity -       15 mph wind

Genesis 33:14
So let my lord go on ahead of his servant, while I move along slowly at the pace of the flocks and herds before me and the pace of the children, until I come to my lord in Seir.”

I bet the flocks and heards and children were faster than I was this morning!

Brooks Launch (Retired) Miles: 7.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

7 miles again today! I wanted to put a little pressure on my knee and see if it felt any different...it doesn't. It has the same sorness wether I run slow or fast it seems. I still think it's a bone spur as before...? One cool thing about my run today is that I ran my fastest 1 mile ever (5:34). My plan was to run 2 slow, 1 fast, 2 slow, 1 fast and 1 cool-down. I ran on the my loop where I have marked the road at every mile (with my car) and also varified it with my garmin (it seems to be right on with both the car and the garmin). The two miles I ran are the two flatter portions of my loop. On the first fast mile I felt pretty good through the half but started to get winded after that and had to slow down a little. On the second fast mile I got winded after the first quarter and had to slow down. I just need to figure out how to build up my cardio so I can run really fast really far :-)

6/20/2011
Mile Time Best Pace Heart Rate HR %
1 8:32:00 129 63% Ran Loop
(Trying to keep slow miles 135-140 HR)
2 9:09:00 138 70%
3 5:34:00 4:34 167 89%
4 10:00:00 138 70%
5 10:26:00 141 72%
6 6:02:00 5:16 168 90%
7 10:48:00 143 73%
Total 60:31:00 146 75%
Pace 8:38:43 76º - 15 mph wind - 75% Humidity

 2 Samuel 18:22-23

22 Ahimaaz son of Zadok again said to Joab, “Come what may, please let me run behind the Cushite.” But Joab replied, “My son, why do you want to go? You don’t have any news that will bring you a reward.” 23 He said, “Come what may, I want to run.” So Joab said, “Run!” Then Ahimaaz ran by way of the plain[a] and outran the Cushite.

 

Brooks Launch (Retired) Miles: 7.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.006.000.000.007.00

Dang...I wish my knee would quit hurting. If it would I'd feel okay about my running righ now. The sorness is still the same (no worse except about mid-day when it seems to hurt the worse and then back to normal "pain" the rest of the time). My energy level is back to normal and my feet and ankles aren't bothering me any more. Wow...I sound like I'm falling apart! Anyway, they did have the AC on at the Gym this morning (I think about 75 degrees). I wanted to run a little faster this morning but the new treadmills are set at 7:30 pace maximum. I've got to find another gym! As you can see the first was a warm-up mile and then went to max for the rest of the run.

6/21/2011
Mile Time Best Pace Heart Rate HR %
1 8:40:00 134 67% Treadmill at Gym
2 7:30:00 147 76%
3 7:30:00 151 78%
4 7:30:00 151 78%
5 7:30:00 152 79%
6 7:30:00 153 80%
7 7:30:00 156 82%
Total 53:40:00 149 77%
Pace 7:40:00

Hey Steam...Here's your scripture for the day :-)

Hebrews 4:12
For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.

Brooks Launch (Retired) Miles: 7.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.000.000.007.00

Ran another 2 miles on the the treamill at 11:00 pm to get in my 7 mile total for the day. Ran at an average 7:30 pace.

WHOOO....HOOO....It was raining and I was running! I stayed out really late and actually got up late so I couldn't run my total 7 miles. I only got in 5.25 but will run the other 1.75 miles this evening. There is really no change in my knee (still somewhat sore) but no worse. We actually got 2.75 inches of rain when I checked before going to work.

6/22/2011
Mile Time Best Pace Heart Rate HR %
1 7:52:00 136 68% Ran Loop
(Trying to keep slow miles 135-140 HR)
2 8:27:00 145 74%
3 8:16:00 143 73%
4 9:10:00 142 72%
5 8:32:00 143 73%
Total 42:17:00 142 72%
Pace 8:27:24 70º - Light Wind - Raining

Zechariah 10:1

Ask the LORD for rain in the springtime; it is the LORD who sends the thunderstorms. He gives showers of rain to all people, and plants of the field to everyone.

 

Brooks Launch (Retired) Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.002.507.00

Another 7 mile day. My knee is still about the same (no worse). I wanted to do some speed running today so I decided to split my miles into 3/4 slow and 1/4 fast. I wanted to see what pace I could hold for a 1/4 mile but not an all-out run. As you can see I was able to hold an average 5:03 pace for all of the 1/4 mile sprints but my heart didn't seem to like the stress and seemed to drop in rate during the 4th sprint (maybe my HR monitor wasn't working right)? HR showed oddly low for the rest so after the 5th sprint I decided to take it easy for the last two miles to bring it in. Some day I'm going to go to the track and do an all-out 1/4 mile run to see how fast I can really run :-)

6/23/2011
Mile Time Best Pace Heart Rate HR %
0.75 6:18:00 131 65% Ran Loop
(With 1/4 Mile Sprints w/Recovery In-Between)
0.25 1:20:00 148 76%
0.75 7:13:00 146 75%
0.25 1:17:00 158 83%
0.75 6:45:00 147 76%
0.25 1:14:00 156 82%
0.75 7:27:00 146 75%
0.25 1:17:00 128 63%
0.75 7:06:00 137 69%
0.25 1:11:00 136 68%
6 9:01:00 134 67%
7 8:12:00 140 71%
Total 52:02:00 6:19:00 142 72%
Pace 9:02:57 0:05:03 71º - High Humidity

Psalm 14:1-3

 1 The fool says in his heart,
   “There is no God.”
They are corrupt, their deeds are vile;
   there is no one who does good.

 2 The LORD looks down from heaven
   on all mankind
to see if there are any who understand,
   any who seek God.
3 All have turned away, all have become corrupt;
   there is no one who does good,
   not even one.

Brooks Launch (Retired) Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.005.000.000.007.00

Suprise, suprise...I ran 7 miles today. My knee feel great (but I had taken 2 ibuprofen last night before I went to bed). My plan was to run an easy day but as I got into the run, because I felt so good, I decided to up the pace and intensity a bit. I felt really comfortable through the first five miles, the last two miles were a little tougher. Overall I'm feeling much more strong and comfortable, I think the 7x7 is working good.

6/24/2011
Mile Time
1 8:27:00 Ran Loop
(Backwards)
2 8:09:00
3 7:59:00
4 7:35:00
5 7:48:00
6 7:58:00
7 6:43:00
Total 54:39:00
Pace 7:48:26 71º - Foggy, Humid
Pre-Run Weight - 160
Post Run Weight - 157

2 Samuel 1:22-24

 22 “From the blood of the slain,
   from the flesh of the mighty,
the bow of Jonathan did not turn back,
   the sword of Saul did not return unsatisfied.
23 Saul and Jonathan—
   in life they were loved and admired,
   and in death they were not parted.
They were swifter than eagles,
   they were stronger than lions.

Brooks Launch (Retired) Miles: 7.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.007.000.007.00

Ha ha...Ran 7 again today. I continue to think this is a good distance for me right now. It has  not irritated my knee any more than normal. I've been mixing the speeds up to get different feels for each run. Today I was planning to run 7 easy but as I started, I felt good so I just picked up the pace. Mile 6 was a little tough with alot of uphill. I didn't wear my HR monitor, since I was planning an easy 8:30+ pace. I didn't run until about 8:00am so it was really hot and somewhat windy. The route I ran was good with rolling hills with about 50 to 100' acent/decent max. This is the pace I want to run for 26.2 miles within a year (I'm afraid I'm a ways off from that right now!)


6/25/2011
Mile Time
1 7:47:00 Ran In Gatesville
(Nice Hilly Run) 3.5 Out & Back
2 7:18:00
3 7:32:00
4 7:29:00
5 7:21:00
6 7:48:00
7 7:14:00
Total 52:29:00
Pace 7:29:51 80º

James 4:13-17
 13 Now listen, you who say, “Today or tomorrow we will go to this or that city, spend a year there, carry on business and make money.” 14 Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes. 15 Instead, you ought to say, “If it is the Lord’s will, we will live and do this or that.” 16 As it is, you boast in your arrogant schemes. All such boasting is evil. 17 If anyone, then, knows the good they ought to do and doesn’t do it, it is sin for them.

 

Brooks Launch (Retired) Miles: 7.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

So I decided to break the pattern and run something besides 7 miles today. I needed to run an easy recovery run and since my knee is feeling much better I ran long and Sloooow. I wanted to try and keep my heart rate well below my recover HR (140 or 70%). I started running at about 6:30 and it was already 77 degrees. I felt really good until about mile 8 or 9. At this point think the temperature had risen into the mid 80's. It was 88 degrees when I finished. I carried my water belt with four bottles and two 16 oz bottles (one in each hand). By the time I had finished my run I had drank all of the water and still lost 6 pounds of weight. This heat is a killer...I hope it toughens me up and equates to faster times when it cools off!

6/26/2011
Mile Time Heart Rate HR %
1 8:57:00 124 60% Ran New Route 8 Out & Back
2 9:37:00 132 65%
3 9:34:00 133 66%
4 9:44:00 133 66%
5 9:28:00 132 65%
6 9:54:00 134 67%
7 9:28:00 135 68%
8 9:55:00 134 67%
9 10:04:00 134 67%
10 9:54:00 137 69%
11 10:17:00 136 68%
12 10:08:00 137 69%
13 10:09:00 136 68%
14 10:04:00 137 69%
15 10:08:00 135 68%
16 10:36:00 137 69%
Total 157:57:00 134 67%
Pace 9:52:19 77 Degrees @ Start - 88 Degrees @ End (70% Humidity)

Luke 16:19-31

    19 “There was a rich man who was dressed in purple and fine linen and lived in luxury every day. 20 At his gate was laid a beggar named Lazarus, covered with sores 21 and longing to eat what fell from the rich man’s table. Even the dogs came and licked his sores. 22 “The time came when the beggar died and the angels carried him to Abraham’s side. The rich man also died and was buried. 23 In Hades, where he was in torment, he looked up and saw Abraham far away, with Lazarus by his side. 24 So he called to him, ‘Father Abraham, have pity on me and send Lazarus to dip the tip of his finger in water and cool my tongue, because I am in agony in this fire.’ 25 “But Abraham replied, ‘Son, remember that in your lifetime you received your good things, while Lazarus received bad things, but now he is comforted here and you are in agony. 26 And besides all this, between us and you a great chasm has been set in place, so that those who want to go from here to you cannot, nor can anyone cross over from there to us.’ 27 “He answered, ‘Then I beg you, father, send Lazarus to my family, 28 for I have five brothers. Let him warn them, so that they will not also come to this place of torment.’ 29 “Abraham replied, ‘They have Moses and the Prophets; let them listen to them.’ 30 “‘No, father Abraham,’ he said, ‘but if someone from the dead goes to them, they will repent.’ 31 “He said to him, ‘If they do not listen to Moses and the Prophets, they will not be convinced even if someone rises from the dead.’”

 

Brooks Launch (Retired) Miles: 16.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

It seems like Monday is the day for the gym. I can't seem to get there any other days. Today was a pace day so I went to the good old hot gym (no AC when I got there, it was 80 degrees outside and I'm sure the same inside the gym...but with no breeze). Ran 1/2 mile warm-up and then maxed the machine at a blistering 7:30 pace (oh...did I tell you - that's the top speed the treadmills are set to). It's interesting to look at my heart rate and how it goes up so evenly after the first mile 145,147,149,151... exactly 2 BPM each mile. This is the actual readings. I would think, and was hoping, it would level out at some point and I could maintain a constant HR. I'm thinking this is telling me that my long distance marathon pace cannot be 7:30 but something slower where my HR levels off at a certain speed. 

6/27/2011
Mile Time Heart Rate HR %
 1/2 Warm-Up Went to Gym & Ran Treadmill @ 1% Incline
1 7:30:00 139 70%
2 7:30:00 145 74%
3 7:30:00 147 76%
4 7:30:00 149 77%
5 7:30:00 151 78%
6 7:30:00 153 80%
7 7:30:00 155 81%
8 7:30:00 157 82%
 1/2 Cool-Down
Total 60:00:00 150
Pace 7:30:00

Proverbs 31: 9b-31
The Wife of Noble Character

A wife of noble character who can find?
She is worth far more than rubies.
Her husband has full confidence in her
and lacks nothing of value.
She brings him good, not harm,
all the days of her life.
She selects wool and flax
and works with eager hands.
She is like the merchant ships,
bringing her food from afar.
She gets up while it is still dark;
she provides food for her family
and portions for her servant girls.
6 She considers a field and buys it;
out of her earnings she plants a vineyard.
She sets about her work vigorously;
her arms are strong for her tasks.
She sees that her trading is profitable,
and her lamp does not go out at night.
In her hand she holds the distaff
and grasps the spindle with her fingers.
She opens her arms to the poor
and extends her hands to the needy.
When it snows, she has no fear for her household;
for all of them are clothed in scarlet.
She makes coverings for her bed;
she is clothed in fine linen and purple.
Her husband is respected at the city gate,
where he takes his seat among the elders of the land.
She makes linen garments and sells them,
and supplies the merchants with sashes.
She is clothed with strength and dignity;
she can laugh at the days to come.
She speaks with wisdom,
and faithful instruction is on her tongue.
She watches over the affairs of her household
and does not eat the bread of idleness.
Her children arise and call her blessed;
her husband also, and he praises her:
"Many women do noble things,
but you surpass them all."
Charm is deceptive, and beauty is fleeting;
but a woman who fears the LORD is to be praised.
Give her the reward she has earned,
and let her works bring her praise at the city gate

Brooks Launch (Retired) Miles: 8.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

10 Miles today on the Big Loop. I'm a little lost in my training right now regarding goals, paces, etc. Not knowing what I'm traing for and the heat and humidity and my irritating knee have also got me kind of confused. I decided to Just Run today and make it up as I go. What I decided was to run 2 miles at 9:30 pace, then 2 miles at 9:00, then 2 miles at 8:30 then 2 miles at 8:00, then 2 miles at 7:30. Well, I got out of wack on the first 2 miles (too fast) so I just tried to adjust my two's after that. Anyway it was different and kinda fun. In some areas it's really hard to keep a consistant pace over two different miles, with the hills and all.

6/28/2011
Mile Time HR HR %
1 9:04:00 130 64% Ran 10 Mile Loop
2 9:04:00 138 70%
3 8:31:00 140 71%
4 8:43:00 149 77%
5 8:22:00 147 76%
6 8:22:00 150 78%
7 8:20:00 153 80%
8 8:08:00 160 85%
9 7:52:00 159 84%
10 7:20:00 167 89%
Total 83:46:00 149 77%
Pace 8:22:36 78º - 75% Humidity

Luke 15:3-7   He told them this parable.
"Which of you men, if you had one hundred sheep, and lost one of them, wouldn’t leave the ninety-nine in the wilderness, and go after the one that was lost, until he found it?  When he has found it, he carries it on his shoulders, rejoicing.  When he comes home, he calls together his friends and his neighbors, saying to them, ‘Rejoice with me, for I have found my sheep which was lost!’ I tell you that even so there will be more joy in heaven over one sinner who repents, than over ninety-nine righteous people who need no repentance."

Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

Whooo....Hoooo.....It was only 74 degrees and 50% humidity this mooring! Great weather to run! Today was an easy/recovery run but I didn't get home until after midnight last night so I had to cut it a little short (needed a few extra minutes of sleep). I actually felt really good this morning (not the knee) and felt like I had good energy. I looked back at a similar easy/recovery run back in August of last year and realized the same run yielded a 9:00+ pace (at the same 140 bpm HR). I consider that improvement :-) The next few days may be a little sporadic for me running since we are going on vacation and then to Joplin to do some service work (helping the tornado victims).

6/29/2011
Mile Time Heart Rate HR %
1 8:18:00 128 63% New Route to 1979 & Back (Shooting for HR of 140 bpm, 70%)
2 8:50:00 138 70%
3 9:01:00 138 70%
4 8:46:00 140 71%
5 8:54:00 141 72%
6 8:20:00 140 71%
7 8:49:00 139 70%
8 8:43:00 140 71%
8.5 4:18:00 146 75%
Total 73:59:00 139 74 Degrees
Pace 8:42:14 50º Humidity

Here's a Bible verse I've never really noticed. I really makes me think...Humm...

Proverbs 2 : 1...9-11

 1 My son, if you accept my words
   and store up my commands within you,...

9 Then you will understand what is right and just
   and fair—every good path.
10 For wisdom will enter your heart,
   and knowledge will be pleasant to your soul.
11 Discretion will protect you,
   and understanding will guard you.

 

Brooks Launch (Retired) Miles: 8.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Couldn't run today...10 hours of driving :-( We're in Joplin dropping off the RV for some others coming to work. Tomorrow another 7 - 8 hours driving in our little car to Effingham Illinois for a few days of vacation. We'll be back here next Wednesday to work ourselves.

Jeremiah 10:24-25

24 Discipline me, LORD, but only in due measure—
   not in your anger,
   or you will reduce me to nothing.
25 Pour out your wrath on the nations
   that do not acknowledge you,
   on the peoples who do not call on your name.
For they have devoured Jacob;
   they have devoured him completely
   and destroyed his homeland.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
114.2552.009.0012.95188.20
Brooks Launch (Retired) Miles: 169.50Brooks Racer ST 5 (Race Shoes) Miles: 6.20Mizuno Wave Rider 14 (Retired) Miles: 2.00
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