High-Octane

June 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:

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

Upcoming Races: 

  • Boston Marathon March '20 Not Going, Callie didn't make the cut! :-(
  • Boston 2020

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), Callie 27 (TCU University, Married and Runner).

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

I started runnin in the spring of 2010.

I Just Run               

Favorite Blogs:

Miles:This week: 11.25 Month: 42.25 Year: 409.95
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: 934.00
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
33.3280.709.0023.22146.24
Saucony Ride 4 Miles: 66.82Condor Flight (Road Bike) Miles: 52.00Brooks Racer ST 5 (Race Shoes) Miles: 10.12Saucony Kinvara 2 (Race Shoes) Miles: 27.50Saucony Cortana (Blue) Miles: 24.75Swim Time Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0017.500.000.0017.50

Completed my RLRF long run for today a little faster and longer than scheduled. I was pretty much beat after this run. My legs were tired the entire day.

6/2/2012

 

 

 

 

Mile

Time

HR

HR %

 

1

7:39:00

129

65%

 

2

7:53:00

148

78%

 

3

8:04:00

148

78%

 

4

8:00:00

145

76%

 

5

8:03:00

145

76%

 

6

8:01:00

147

77%

 

7

8:22:00

152

80%

 

8

7:51:00

150

79%

 

9

8:04:00

151

80%

 

10

7:27:00

156

83%

 

11

8:00:00

156

83%

 

12

8:08:00

156

83%

 

13

7:47:00

156

83%

 

14

8:02:00

154

82%

 

15

8:15:00

155

82%

 

16

8:17:00

160

86%

 

17

7:56:00

160

86%

 

17.5

3:41:00

160

86%

 

Total

139:30:00

152

80%

 

Pace

7:58:17

 

 

 

Small Loop + Smallville 2X

 

 

 

70º - 93% Humidity

 

 

 

Target:

Long Run - 15 @ 8:11 Pace

 

Notes:

5 Seconds per mile faster and 3 BPM less than my previous RLRF training run. 2.5 Miles longer than scheduled.

 

Romans 10:9-11

That if you confess with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. 10 For it is with your heart that you believe and are justified, and it is with your mouth that you confess and are saved. 11 As the Scripture says, “Anyone who trusts in him will never be put to shame.”

Saucony Ride 4 Miles: 17.50
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.004.508.50

!!!...GO SPURS GO...!!!

Going to see the Spurs play tonight :-) It should be an exciting game. I expect the Spurs to really jump on the Thunder tonight..!!!

Today was the 3rd Interval training on the RLRF program. The weather is getting more and more brutal. It was 77 degrees when I started at 6:00 am with 65% humidity (the humidity seemed higher, it was very overcast). This workout was hard and I wanted to stop after my first Inverval but I thought of Rye running the same thing so I just pushed through it. If it weren't for the effort in breathing I would really like these intervals. It just hurts to breath when I get going this hard. I need a way to expand my lungs! My legs don't have a problem with this type workout.

I compared my results with the identical workout last November (BTW, the temperature then was 72 degrees. I think it's always hot here in Texas). My accumulative time was 9 seconds faster and my HR was 3 BPM less.

6/4/2012
Mile Time HR HR % Max HR
2 Warm-Up @ 8:18 Pace - 135 HR
1200m 4:28:00 157 84% 170
200m Recovery  
1000m 3:39:00 160 86% 173
200m Recovery  
800m 2:56:00 158 85% 171
200m Recovery  
600m 2:07:00 156 83% 172
200m Recovery  
400m 1:16:00 153 81% 170
2 Cool-Down @ 8:59 Pace - 147 HR
   
   
   
Total 12:19:00 157 84%  
      Total Miles 6.5
High School Track
77º - 65% Humidity
Target:
Repeats - 10-20 Min. Warm-up, Stretch, 1 x 1200 @ 4:33 (6:04 pace), 1 x 1000 @ 3:44 (5:58 pace) 1 x 800 @ 2:58 (5:56 pace), 1 x 600 @ 2:13 (5:54), 1 x 400 @ 1:27 (5:48 pace), 200m Recovery between each, 10 Min. Cool-down.

Notes:
It was HOT. My recoveries were all walking.

2 Corinthinans 5:15

15 And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.

 

Saucony Ride 4 Miles: 6.50
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.005.001.008.75

I kicked a dog today!

While running my 4th mile today, a mid-sized dog ran out and tried to bite me. I took a full running kick at him and he landed about 10 feet away...yapping I might add! The only problem is that it hurt my hip a little. Stupid dog!

3rd week on the RLRF program and I think I'm making good progress. All my training times are slightly better than the last training session and my HR is running slightly lower even though the weather is much hotter than before.

I'm excited that Rye is keeping up with the training. He's actually doing better than me because I've really not cross-trained properly. This will probably catch up with me if I don't get going with it soon.

6/6/2012
Mile Time HR HR % Max HR
1.75 Warm-up @ 8:49 Pace - 128 HR  
1 6:58:00 142 74%  
2 7:11:00 154 82%  
3 7:15:00 161 87%  
4 7:21:00 163 88%  
5 7:06:00 165 89%  
6 6:46:00 169 92% 174
1 Warm-up @ 8:49 Pace - 154 HR  
 
Tempo Miles 42:37:00 159 85%  
Pace 7:06:10   Total Miles 8.75
Small Loop + Smallville
72º - 53% Humidity
Target:
Tempo Run - 1 Warm-Up, 5 @ 7:15, 1 Cool-down

Notes:
Last run was 7:10 @ 164 HR and much cooler weather. Above 167 I'm actually running in V02 Max range.

Relevation 3:20

20 Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with him, and he with me.

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0018.000.000.0018.00

Here's the full report. This was a huge improvement over my 3rd week 17 mile run, on my last (Cowtown) training session. I have a 20 second per mile improvement along with a 9 bpm HR improvement with the temperature 23 degrees hotter (it was 42 degrees during the Cowtown training run). Ran 1 extra mile.

6/9/2012
Mile Time HR HR %  
1 8:24:00 127 63%  
2 8:18:00 138 71%  
3 7:56:00 135 69%  
4 8:15:00 141 73%  
5 8:09:00 145 76%  
6 7:57:00 145 76%  
7 7:56:00 144 75%  
8 7:53:00 145 76%  
9 8:04:00 147 77%  
10 7:53:00 145 76%  
11 8:00:00 150 79%  
12 7:46:00 148 78%  
13 8:15:00 153 81%  
14 8:19:00 155 82%  
15 8:05:00 154 82%  
16 8:01:00 157 84%  
17 8:00:00 159 85%  
18 8:10:00 163 88%  
   
   
   
   
   
         
Total 145:21:00 147 77%  
Pace 8:04:30      
Small Loop + Smallville 2X
65 to 75º - 70% Humidity Weather
Target:
Long Run - 17 Miles @ 8:11

Notes:
This was a much better run than last time, 20 second per mile improvement and HR of 9 bpm improvement. The weather was 42 degrees on the last run too.

““Be still, and know that I am God; I will be exalted among the nations, I will be exalted in the earth.”” Psalm 46:10

Saucony Ride 4 Miles: 18.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

22 Miles on the road bike today. Hot (100+ degrees) and windy!

17 MPH avg. Speed

Deuteronomy 5:32-33

32 So be careful to do what the Lord your God has commanded you; do not turn aside to the right or to the left. 33 Walk in all the way that the Lord your God has commanded you, so that you may live and prosper and prolong your days in the land that you will possess.

Condor Flight (Road Bike) Miles: 22.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.127.12

Another track day on the RLRF program. I think I was too excited to start out with and ran my warm-up and my first 1000 too fast. I throttled back on the other three to bring them into the training range. I was pretty beat at the end so I took my cool-down pretty slow. My legs were still tired from my bike ride yesterday. I also forgot my HR monitor so I have no idea what my HR was on these repeats.

6/11/2012
Mile Time HR HR % Pace
2 Warm-Up @ 8:06 Pace  
1000m 3:32:00 No Heart Monitor  5:39
400m Recovery  
1000m 3:43:00  5:56
400m Recovery  
1000m 3:39:00  5:50
400m Recovery  
1000m 3:44:00 5:58 
400m Recovery  
1000m 3:44:00  5:58
2 Cool-Down @ 8:58 Pace  
   
   
   
Total 18:22:00 0 0%  
Avg. Time 0:00:00 Total Miles 7.125
High Shool Track
80º - 60% Humiduity, 15 mph Wind
Target:
Repeats - 10-20 Min. Warm-up, Stretch, 5 x 1000 @ 3:44 (5:58 pace) 400m Recovery between each, 10 Min. Cool-down

Note:
My legs were a little tired after the 22 mile bike ride yesterday evening. Recoveries were walk/jog. I was pretty tired as evident in my slow cool-down run.

Exodus 23:22

22 If you listen carefully to what he says and do A)">all that I say, I will be an enemy B)">to your enemies and will oppose those who oppose you.

Brooks Racer ST 5 (Race Shoes) Miles: 3.12
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.820.002.002.006.82

Tempo Run today. My goal was to run the exact same route I ran on my previous RLRF training for Cowtown and compare the results. The weather was much cooler then (40 degrees) compared to 72 today. My Cowtown run was 4 Miles @ 6:51 - HR 159. I think I can determine there is improvement even though my HR is up slightly on this run. I'm sure the heat and humidity took a little out of me today too.

6/13/2012
Mile Time HR HR % Elev.
Change
1.82 Warm-up @ 8:37 - 130 HR  
1 6:41:00 146 76% -100'
2 6:45:00 160 86% + 75'
3 6:53:00 167 91% +100'
4 6:37:00 169 92% - 75'
   
   
1 Cool-down @ 9:07 - 148 HR  
 
Tempo Miles 26:56:00 161 86%  
Pace 6:44:00 Total Miles 6.82
Small Loop
72º - 90% Humidity - 13 mph Wind
Target:
Tempo Run - 1 Mile Warm-Up, 4 Miles @ 7:00 pace, 1 Mile Cool-Down

Notes:
I was trying to run beat my previous run.

Psalm 119:33-40

 33-40 God, teach me lessons for living
      so I can stay the course.
   Give me insight so I can do what you tell me—
      my whole life one long, obedient response.
   Guide me down the road of your commandments;
      I love traveling this freeway!
   Give me a bent for your words of wisdom,
      and not for piling up loot.
   Divert my eyes from toys and trinkets,
      invigorate me on the pilgrim way.
   Affirm your promises to me—
      promises made to all who fear you.
   Deflect the harsh words of my critics—
      but what you say is always so good.
   See how hungry I am for your counsel;
      preserve my life through your righteous ways!

Saucony Ride 4 Miles: 6.82
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0020.000.000.0020.00

I really wish I could keep my HR under 155 on a run like this. Last week I kept it below 155 for 13 miles while averaging an 8:00 pace. This week I was more like 8:20 and my HR jumped to 160 at mile 11. Above 155 I'm in the Threshold Zone.

6/16/2012
Mile Time HR HR %  
1 8:20:00 136 70%  
2 8:20:00 141 73%  
3 8:13:00 138 71%  
4 8:24:00 145 76%  
5 8:20:00 148 78%  
6 8:23:00 145 76%  
7 8:22:00 151 80%  
8 8:21:00 146 76%  
9 8:20:00 153 81%  
10 8:10:00 154 82%  
11 8:21:00 160 86%  
12 8:16:00 160 86%  
13 8:20:00 160 86%  
14 8:28:00 162 87%  
15 8:22:00 165 89%  
16 8:28:00 166 90%  
17 8:26:00 166 90%  
18 8:51:00 166 90%  
19 8:53:00 164 89%  
20 8:35:00 167 91%  
   
   
   
         
Total 168:13:00 155 82%  
Pace 8:24:39      
Small Loop 3X
75 - 80º - 80% Humidity
Target:
Long Run - 20 Miles @ 8:26
Notes: I felt really good on this run until mile 13. I think I just got overheated.

Proverbs 16:11

11 Honest scales and balances are from the Lord;
    all the weights in the bag are of his making.

Saucony Kinvara 2 (Race Shoes) Miles: 20.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

Another great day at the track. Lots of fun!

The last two Mondays there has been this kid at the track working out. I spoke to him and found out he is a 10th grader. He has a guy (probably in his 20's) coaching him. It's so sad to see this young man struggle, he probably weights 300 pounds and is 125 pounds overweight. How have we gotten so out of shape as a society. It's just sad to see people like this. This poor kid was struggling to run at a pace that I could walk.

My recoveries are too long but the speed was good. I was sweating like a pig! Wait, I've heard that pigs don't sweat :-)

Date Run
Mile Time HR HR %  
2 Warm-Up @ 8:04 Pace - 135 HR  
1600m 5:57:00 162 87% 170
2 Min Recovery  
1600m 6:06:00 164 89% 175
2 Min Recovery  
1600m 6:07:00 167 91% 177
2 Min Recovery  
2 Cool-Down @ 8:32 - 151 HR  
   
   
   
   
   
   
Total 18:10:00 164 89%  
Avg. Pace 6:03:20 Total Miles 7
High School Track
72º - 80% Humidity
Target:
Repeats - 10-20 Min. Warm-up, 3 x 1600 @ 6:12 pace, 1 Min. Recovery between each, 10 Min. Cool-down.
Notes:
Recoveries were 2 min. and cool-down was much slower than last time.

1 Corinthians 6:19-20

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.

Brooks Racer ST 5 (Race Shoes) Miles: 7.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0018.000.000.0018.00

Where do I start? I was supposed to run a Tempo Run today and my Long Run on Saturday. I am heading to a Team Roping competition tomorrow and will be competing on Saturday morning so a long run that day is not an option. I got the bright idea to run my Long Run today and then squeeze in my Tempo Run on Friday while I'm on the road to the event.

Maybe this was a bad idea...? or maybe it's just more of the same old thing I've been struggling with all along, I don't really know. The first few miles seemed great, my HR seemed good and my times were where I thought they should be but about mile 12-13 I felt like I was getting really hot. By this time my shoes were full of sweat to the point I was slinging water out of them every stride. Finally at mile 15 I decided this was not worth the effort and I stopped, rested and tried to cool down. Sweat was pouring off of me like I was a soaker hose. From that point on in I ran and walked and tried to cool down. My muscles got tight during this time making the last four miles misrable.

Not a very sucessful run but I got it in the books. I am going to try and go and find some different shoes that don't have as much padding as this holds all the sweat (do you know how much a soaked pair of Saucony Ride 4's and socks weigh?...a lot!). I also need to figure out my fueling better too. I drank 112 oz of fluid before and immediatly after the run and still lost 6 lbs.

6/20/2012
Mile Time HR HR %  
1 7:42:00 133 68%  
2 7:39:00 155 82%  
3 7:51:00 154 82%  
4 7:47:00 154 82%  
5 8:27:00 152 80%  
6 8:06:00 154 82%  
7 8:07:00 156 83%  
8 8:08:00 155 82%  
9 8:21:00 156 83%  
10 8:14:00 153 81%  
11 8:39:00 157 84%  
12 8:32:00 159 85%  
13 8:02:00 159 85%  
14 8:08:00 158 85%  
   
15 8:35:00 159 85%  
16 8:54:00 154 82%  
17 8:58:00 147 77%  
18 9:02:00 151 80%  
   
   
   
   
   
Total 149:12:00 154 81%  
Pace 8:17:20      
Small Loop + Smallville (Clockwise)
75-82º - 90% Humidity
Target:
Long Run - 18 Miles @ 8:11

Notes:
Started getting overheated at about mile 12-13. Miles 15-18 I had to take a few breaks and ran slow.

Proverbs 20:17

17 Food gained by fraud tastes sweet to a man,
    but he ends up with a mouth full of gravel.

Saucony Ride 4 Miles: 18.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Less Gravity

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.003.107.60

On the road and using my Pad so entries are a little harder.

I seemed to recover from the hot/humid 20 miler on wednesday pretty well.

I flipped my long run and my tempo this week because of the travel.

6/22/2012
Mile Time HR HR % Max HR
2.25 Warm-up @ 8:15 - 139 HR  
1 6:46:00 157 84%  
2 6:45:00 168 91%  
3 6:16:00 173 95%  
0.1 0:38:00 177 97%  
2.25 Warm-up @ 8:25 - 148 HR  
   
   
   
   
   
   
   
   
   
   
   
Tempo Miles 20:25:00 166 90%  
Pace 6:35:10   Total Miles 7.6
Gatesville - Out and Back
72º - Calm
Target:
Tempo Run - 2 Warm-Up, 3 Miles @ 6:45 pace, 1 Miles Cool-Down. 
Notes:
This was a good Tempo Run. 1-1/2 mile out is mostly uphill so the return is mostly downhill (about 125' elevation change).

I ran 3.1 to make the tempo a full 5K. My fastest 5K was only 7 seconds faster than this run. This run was tough but I wouldn't call it a "killer" workout. (I know I can break 20:00 on a 5K :-) 

The weather was a little cooler, 72 degrees when I started.

Hope you all have a good weekend. I'm off to the roping tomorrow. 

Saucony Kinvara 2 (Race Shoes) Miles: 7.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Finally a "real" cross-training day. The only problem is it was 103 degrees when I started. Aslo, I don't like cross-training in the evening before a RLRF run because I don't seem to recover in that short (usually 12 hours). I could tell that my legs weren't used to biking as they seemed to fatigue fairly quickly. Hopefully I can get back into biking a couple of days a week!

6/24/2012 (Evening)
Miles Time Speed HR HR %  
10.44 18 137 70%  
10.62 18.7 139 72%  
   
   
21.06 Total 18.4 138 71%  
Miles   Speed      
 
Rode to feed horses on 1339. Took 1979 back home.

Jeremiah 23:24

 “Can anyone hide in secret places so that I cannot see him?” declares the LORD. “Do not I fill heaven and earth?” declares the LORD.”

Condor Flight (Road Bike) Miles: 21.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.003.507.75

Week 6 on the RLRF program and all seems pretty well except for the heat. Even during these Intervals I feel like I get overheated and am just pouring with sweat!

I went and bought me some new shoes yesterday (Saucony ???, I forget the name, I'll add later). I was trying to find some shoes with very little upper padding. My thinking is to get some shoes that won't hold as much sweat. My Saucony Ride 4's have a lot of padding and when they get soaked they are very heavy (this usually happens after about 45 minutes of running). I ran in the new shoes today, I think they are going to be a little better than the Rides.

6/25/2012
Mile Time HR HR % Max HR
2.25 Warm-Up @ 8:03 Pace - 133 HR  
1200m 4:24:00 156 83% 167
3 Min Recovery  
1200m 4:25:00 159 85% 171
3 Min Recovery  
800m 2:56:00 157 84% 168
3 Min Recovery  
800m 2:54:00 154 82% 168
3 Min Recovery  
800m 2:58:00 155 82% 170
3 Min Recovery  
800m 2:54:00 156 83% 170
1 Min Recovery  
2 Warm-Up @ 8:13 Pace - 149 HR  
    156 83%  
      Total Miles 7.75
High School Track
75º - 81% Humidity
Target:
Repeats - 10-20 Min. Warm-up, 2 x 1200 @ 4:33 (6:04 pace), 4 x 800 @ 2:58 (5:56 pace), 2 Min. Recovery between each, 10 Min. Cool-down.
(Note: Good work-out, hit targets & exceeded slightly)
Notes:
Recoveries were still a little long (3 min.). I was really sweating. I wore my new shoes without socks until the second 800 when a blister started to form.

Romans 8:8

And we know that in all things God works for the good of those whoe love him, who have been called according to his purpose.

 

Saucony Cortana (Blue) Miles: 7.75
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 @ 8:43 Pace - HR 134

Saucony Cortana (Blue) Miles: 5.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

My legs have been feeling really good so I decided to just throw in a few short miles on my "off" days (in the morning), since I can't seem to find the time to ride my bike in the afternoons.

6/27/2012

Mile

Time

HR

HR %

 

1

7:43:00

134

68%

 

2

7:44:00

151

80%

 

3

7:43:00

154

82%

 

4

7:46:00

155

82%

 

5

7:52:00

160

86%

 

Total

38:48:00

151

79%

 

Pace

7:45:36

 

 

 

Out and Back

80º - 35% Humidity

Target:
No target.

 

 

 

 

 

Notes: 
Uneventful.

Matthew 16:25

“For whoever wants to save his life will lose it, but whoever loses his life for me will find it.”

Saucony Cortana (Blue) Miles: 5.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.002.003.007.00

I think the heat and humidity is getting the best of me. I thought I felt really good for the warm-up and the first mile but then it hit me and I started feeling really drained. I ran most of this run at 90% of my HR which is in my Vo2 max. I may have to start running my Tempo and Long Runs based on HR training zones and not based on time because of this heat. I ran this same run with the same HR effort 15 seconds per mile faster when the temperature was 62 degrees.

6/28/2012
Mile Time HR HR % Max HR
2 Warm-up @ 8:28 - 135 HR  
1 6:55:00 150 79%  
2 6:59:00 164 89%  
3 7:25:00 168 91%  
4 7:20:00 167 91%  
5 7:50:00 168 91%  
   
   
   
   
   
   
   
   
   
   
   
Tempo Miles 36:29:00 163 88%  
Pace 7:17:48   Total Miles 7
Small Loop
80º - 80% Humidity
Target:
Tempo Run - 1 Warm-Up, 5 Miles @ 7:00 pace
Note:
The effort by HR was exactly the same as last time but the time was 15 sec. avg slower.

2 Peter 3:9

“The Lord is not slow in keeping his promise, as some understand slowness. He is patient with you, not wanting anyone to perish, but everyone to come to repentance.”

Saucony Cortana (Blue) Miles: 7.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.002.200.000.002.20

10 Min. Swim

9 Miles Road Bike @ 18.5 mph

2.2 Miles Run @ 7:52 pace

Found out I might drown on Sunday in the Triathlon! 

Condor Flight (Road Bike) Miles: 9.00Swim Time Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.3280.709.0023.22146.24
Saucony Ride 4 Miles: 66.82Condor Flight (Road Bike) Miles: 52.00Brooks Racer ST 5 (Race Shoes) Miles: 10.12Saucony Kinvara 2 (Race Shoes) Miles: 27.50Saucony Cortana (Blue) Miles: 24.75Swim Time Miles: 10.00
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