Hillsboro, Ill 5 Mile Run

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesI Just Run's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
15% off for Fast Running Blog members at St. George Running Center!



Member Since:

Jan 10, 2011



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)


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: 0.00 Month: 172.90 Year: 172.90
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
Brooks Launch (Retired) Miles: 214.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Here's the details....

Heart rate is way too high to maintain for 26.2 miles...What to do...what to do....?


Mile Time HR HR %
1 7:53:00 134 67% Ran in Joplin, MO
2 7:27:00 150 78%
3 7:34:00 156 82%
4 7:42:00 160 85%
5 7:32:00 159 84%
6 7:29:00 159 84%
7 7:46:00 163 87%
8 7:23:00 165 88%
9 7:20:00 167 89%
10 7:35:00 171 92%
Total 75:41:00 158 83%
Pace 7:34:06 70º - 74º

Daniel 5:19-21

19 Because of the high position he gave him, all the nations and peoples of every language dreaded and feared him. Those the king wanted to put to death, he put to death; those he wanted to spare, he spared; those he wanted to promote, he promoted; and those he wanted to humble, he humbled. 20 But when his heart became arrogant and hardened with pride, he was deposed from his royal throne and stripped of his glory. 21 He was driven away from people and given the mind of an animal; he lived with the wild donkeys and ate grass like the ox; and his body was drenched with the dew of heaven, until he acknowledged that the Most High God is sovereign over all kingdoms on earth and sets over them anyone he wishes.

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

I was definitly not in paradise this morning but it was barable. We're in Illinois for a few days and I was able to run through the farm country with corn fields everywhere. I went out the main road and ran straight out for 4 miles and then back. I didn't dare turn in fear of getting lost. All of the roads, fields, intersections look the same. There are no landmarks and very few houses. The run was comfortable but my knee was a little more sore than usual (sorry, I wasn't going to mention that). Run results were very similar to my Texas runs with the same temperature, humidity, etc.

Mile Time Heart Rate HR %
1 8:46:00 126 61% Ran In Effingham, IL (Recovery Run @ 135 -140 HR)
2 8:32:00 135 68%
3 8:37:00 137 69%
4 8:48:00 139 70%
5 8:52:00 140 71%
6 9:07:00 141 72%
7 8:46:00 142 72%
8 8:41:00 143 73%
Total 70:09:00 138
Pace 8:46:07 74 Degrees

Luke 3:4-6

4 As it is written in the book of the words of Isaiah the prophet:

   “A voice of one calling in the wilderness,
‘Prepare the way for the Lord,
   make straight paths for him.
5 Every valley shall be filled in,
   every mountain and hill made low.
The crooked roads shall become straight,
   the rough ways smooth.
6 And all people will see God’s salvation.’”

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

It's like my body hits a wall after 7 miles and decides the HR has to go up at this point. Notice how much I had to slow down after 7 to keep my HR around 140. It may have something to do with the temperature. It was 72 when I started and 80 when I finished. Also, I hit some hills at around 7,8,9,10. I wasn't planning on running this far, the plan was 8 to 10 today and run my long run 16 to 18 on Monday or Tuesday. I was really feeling good at 6 miles so that's when I decided to go further. At the end I was disippointed with the long 9's I had to run to keep the HR down. My knee also felt really good until about 8 or 9 then it started to hurt. The weather is supposed to get cooler in the next couple of days (low 60's in the morning) so I hope my knee feels good enough to do a long run on one of those days.

I've spent most of the last couple of days pulling Kiby and his friend Parker around the lake while they wakeboard...lots of fun! I've decided not to wakeboard or ski and save my legs.

Mile Time Heart Rate HR %
1 8:20:00 128 63% Ran In Illinois - Out & Back to Hwy 40 (Shooting for an Avg HR of 140 bpm)
2 8:10:00 139 70%
3 8:21:00 140 71%
4 8:37:00 141 72%
5 8:44:00 141 72%
6 8:43:00 142 72%
7 8:46:00 141 72%
8 9:20:00 143 73%
9 9:10:00 142 72%
10 9:29:00 141 72%
11 9:34:00 142 72%
12 9:43:00 142 72%
13 9:47:00 143 73%
14 9:33:00 145 74%
Total 126:17:00 141 71%
Pace 9:01:13 72º - 80º & Humid

Genesis 3:7-9

7 Then the eyes of both of them were opened, and they realized they were naked; so they sewed fig leaves together and made coverings for themselves.

 8 Then the man and his wife heard the sound of the LORD God as he was walking in the garden in the cool of the day, and they hid from the LORD God among the trees of the garden. 9 But the LORD God called to the man, “Where are you?”

Brooks Launch (Retired) Miles: 14.00
Race: Hillsboro, Ill 5 Mile Run (5 Miles) 00:34:03, Place overall: 1, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Well...at 8:00 last night I decided to look on the internet and see if I could find any races near Effingham, Ill where we are staying. I wasn't really planning on racing while I was up here but low and behold there was a 5 Mile Race just 60 miles away in Hillsboro, Ill. I asked if anyone cared if I got up early and went to the race (it started at 8:00). No one had a problem so I got up at 5:15 and headed out. It was 72 degree and very humid but didn't seem as hot as 72 in Texas. The race was run on an out and back course with a few hills. The race was also run in conjunction with a Biathlon and all of the runners started together. I'm not sure how many were competing in the Race portion (maybe 30) and another 100 in the Biathlon.

At the beginning of the race I was determined not to go out too slow, like I did in the last 10K, but at the end of the first mile I was wondering if I had made a mistake. Most of the first mile was down hill or flat but the second mile had a long incline. I hit the hill pretty well and felt pretty good at the top. There were two guys running with me until the hill and by the midpoint of the hill they had both dropped out (ha ha...I don't think they run may hills up here in Illinois:-). On the third mile I began to labor a little and decided to slow down some and save a little energy. I really wanted to keep a 6:45 pace but kinda lost track of my pace, as you can see on miles 3 and 4. I was running completely by myself at this point with no one anywhere close to me (Sounds pretty cool at this point doesn't it...but the truth is there were about 6 or 8 of the Biathletes pretty far ahead of me and a couple of girls). Anyway mile 5 had a pretty good uphill to the finish but I pushed hard up the hill to finish strong with a 4:54 pace to the end. As you can see from my report I was the top Male (Runners only...there were a few Biathletes who actually ran faster but the run and the Biathlon were separate for the awards). I received a nice big trophy and had my picture taken with the Women's winner (who actually beat me by about a minute;-(

Overall I ran the race I wanted to run. I had run a 10K a few weeks ago and paced at 7:00 so my goal was to go for a 6:50 on this race. I still need to build my cardio, my legs seem good and I feel like I can run faster but I just labor breathing and my heart rate gets too high.

It was a fun race in a small community that has been run for the last 23 years. I got to sign the winner's podium for being the Fastest Male Runner so my name is etched in stone (well actually black permanent marker) for all to remember for generations to come!

Hillsboro, Ill -  5 Mile
Mile Time Best Pace Fastest
1 6:32:00 6:16:00 5:35 153 80%
2 6:45:00 6:19:00 5:58 168 90%
3 6:58:00 6:23:00 6:15 171 92%
4 6:57:00 6:20:00 6:30 172 93%
5 6:51:00 6:21:00 4:54 174 94%
Total 34:03:00 168 90%
Pace 6:48:36 75º High Humidity
Won 1st Overall

1 Samuel 7:11-13

11 The men of Israel rushed out of Mizpah and pursued the Philistines, slaughtering them along the way to a point below Beth Kar.

 12 Then Samuel took a stone and set it up between Mizpah and Shen. He named it Ebenezer,[a] saying, “Thus far the LORD has helped us.”

 13 So the Philistines were subdued and they stopped invading Israel’s territory. Throughout Samuel’s lifetime, the hand of the LORD was against the Philistines.

Brooks Launch (Retired) Miles: 5.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

14 looong...slooow easy miles today. I had to ask a stranger sitting on his porch if I could fill up my water bottles. I went out to run 6 but after I got started I decided I needed many more miles to do any good at this low speed. I learned my lesson though, I told my wife that I would be back in an hour and if I was out more than an hour to come and look for me in the corn fields...well, she took me literally and came looking after an hour. I was in a lot of trouble...I LEARNED A LESSON TODAY..!!

Mile Time Heart Rate HR %
1 9:54:00 121 58% Ran a Crazy Route Around Lake Sara in Illinois
2 10:09:00 123 59%
3 10:11:00 125 61%
4 10:20:00 127 62%
5 10:44:00 125 61%
6 10:29:00 126 61%
7 10:31:00 126 61%
8 10:27:00 127 62%
9 10:23:00 127 62%
10 10:43:00 128 63%
11 10:41:00 128 63%
12 10:59:00 129 63%
13 10:37:00 129 63%
14 10:49:00 132 65%
Total 146:57:00 127 62%
Pace 10:29:47 84º 

Oh...my knee was kinda funky sore today.


Brooks Launch (Retired) Miles: 14.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

The weather was a little cooler this morning. The 66 degrees felt good but the humidity was still really high. Got out the door at 6:30 for a little earlier run than the last few days. We were going to a little country hamburger joint called Moonshine, it is kinda famous in the area. It's a really run down house that the lower floor has been converted into a restraunt and grill. They're only open for a couple of hours each day but sell as many as 2,000 burgers some days. I must say the burgers are pretty good, I had a double cheese burger and couldn't quite finish it.

My run today was going to be another really slow run but I just couldn't take it and had to speed up after the first quarter of a mile. It ended up being a pretty good tempo run at 8:04 pace. The interesting thing is that my HR overall was quite a bit lower than my previous 10 mile tempo run. I'm not sure if it's all because of the -5 degree temperature or something magical about the looong easy run I did yesterday that gave me a boost :-)

Mile Time HR HR %
1 8:21:00 129 63% Out & Back Run in Illinois
2 7:57:00 140 71%
3 8:09:00 141 72%
4 8:10:00 143 73%
5 7:58:00 147 76%
6 8:07:00 148 76%
7 8:08:00 150 78%
8 8:08:00 153 80%
9 8:04:00 155 81%
10 7:39:00 159 84%
Total 80:41:00 147 75%
Pace 8:04:06 68º - Humid

Proverbs 23:6-8

    6 Do not eat the food of a begrudging host,
   do not crave his delicacies;
7 for he is the kind of person
   who is always thinking about the cost.
“Eat and drink,” he says to you,
   but his heart is not with you.
8 You will vomit up the little you have eaten
   and will have wasted your compliments.

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

My plan was to run 13 miles trying to maintain less than a 9:00 pace and a HR below 140. Did good through 8. I think about that time I realized I was not going to be back home when I said I would so I think my heart rate jumped :-) ...No I think I just couldn't accomplish my goal and also it was starting to get really hot. Anyway good milage for me. I may not get in as many miles then next few days since we are working in Joplin.

Mile Time Heart Rate HR %
1 8:49:00 125 61% Ran in Illinois - Out and Back
2 8:49:00 130 64%
3 8:50:00 132 65%
4 8:56:00 132 65%
5 8:48:00 133 66%
6 8:51:00 137 69%
7 8:43:00 138 70%
8 8:48:00 139 70%
9 8:55:00 143 73%
10 8:58:00 144 74%
11 8:53:00 147 76%
12 8:36:00 152 79%
13 8:24:00 154 80%
13.25 2:02:00 161 85%
Total 116:22:00 139 70%
Pace 8:46:57 75 to 79 Deg.

Colossians 3:23

23 Whatever you do, work at it with all your heart, as working for the Lord, not for human masters,

Brooks Launch (Retired) Miles: 13.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Here's the details...


Mile Time Heart Rate HR %
1 7:30:00 137 69% Ran In Effingham, IL
 (1 Fast/ 1 Slow)
2 9:14:00 130 64%
3 7:19:00 151 78%
4 9:44:00 137 69%
5 6:32:00 154 80%
6 10:03:00 139 70%
7 6:18:00 161 85%
8 9:13:00 144 74%
Total 65:53:00 144


1 Chronicles 28:19
“All this,” David said, “I have in writing as a result of the LORD’s hand on me, and he enabled me to understand all the details of the plan.”


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

Trying to catch up on all the details.... I was happy with this recovery run, my speed was up from normal while my HR stayed lower than normal.

Mile Time Best Pace Heart Rate HR %
1 8:12:00 128 63% Ran In Joplin, MO
2 9:03:00 133 66%
3 8:57:00 133 66%
4 8:45:00 136 68%
5 8:52:00 135 68%
6 8:56:00 138 70%
7 8:49:00 140 71%
Total 61:34:00 135 67%
Pace 8:47:43

Exodus 7:13
Yet Pharaoh’s heart became hard and he would not listen to them, just as the LORD had said.

Brooks Launch (Retired) Miles: 7.00
Race: "Such as a time as this"... 00:01:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

12 Hours of Driving today from Joplin, MO home....Thinking "such as a time as this"...

As I left I was torn with the feeling that I wanted to stay and do more. The devastation was great in the city. You can stand in the center of the Tornado's path and look 360 degrees around you and see nothing but demolished homes and buildings. It looks like a war zone with very few structures standing. The huge trees that probably stood 40 of 50 feet high (it would take three people to reach around one) were either blown over or most all of the limbs were torn off. Even the bark was knocked or blown off of the trunks. Cars that had been in the area looked like the ones you see in a junk yard, smashed and completely destroyed. At the outskirts of the tornado’s path you would see one house that looked fine and across the road a completely destroyed home.

We were doing a variety of things including demolishing a home that was completely beyond repair, cleaning an elderly man's lawn of the debris that had blown into it, helping a young family (3 small children) move because their house was destroyed and helping feed volunteers, workers, homeless and locals. At one home I spent time walking around a man's house, with him, as he relived his life through the debris and household items he saw. Each thing he saw had a deep meaning and he contemplated the importance of each.

We aligned ourselves with a couple of guys who have been in Joplin since a few days after the disaster. One is a young entrepreneur who built up and sold several business and retired five years ago and has been living "for himself" for the five years. His draw to Joplin was the excitement of the disaster and his hopes to use his "rescue" dog to find survivors and bodies. ...He could not leave after he saw the need and has been there ever sense. He is organizing volunteer groups to help the victims as they try to reorganize their lives. He was made for “such as a time as this”…

The other is a missionary who also arrived in Joplin just a few days after the tragedy. His group set up initial response teams and stayed a couple of weeks and then decided to leave. This missionary refused to leave...even after his group informed him that they were taking all the resources and supplies. ...He would not leave. He now has a huge set-up with tents, cooler trailers and cookers in the High School parking lot and feeds anyone (volunteers, workers, locals, homeless, anybody) three meals a day. There were probably 500 people there on Saturday at lunch alone. He was made for “such as a time as this”…

In the story of Esther, Mordecai (Esther's step father) challenged Ester to step up and be the person she was created to be and save the Jewish people from destruction. I challenge you to step up and be the person God has made you to be...In your life…where you are… The mother who tenderly loves and cares for her children, the husband who honors his wife, the Son who cares for his sick mother, the Friend who encourages his hurting friend.

"Such as a time as this"..."Such as a time as this"...What is your time?


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

This was a hard day running. I guess 12 hours of driving the previous day really took a toll on my legs. They felt puffy and very heavy. I kept looking down to see if someone had strapped 10 pound weights on each foot. I struggled through the 12 miles very hot, tired and sweaty!

Oh...does walking count as running? I walked 3 miles in the evening also :-)

Mile Time Best Pace Heart Rate HR %
1 9:30:00 121 58% Ran Out Towards Old Church & Back
(Easy Pace)
2 9:09:00 134 67%
3 8:53:00 132 65%
4 9:30:00 139 70%
5 9:02:00 132 65%
6 9:32:00 128 63%
7 9:07:00 129 63%
8 8:54:00 133 66%
9 8:43:00 137 69%
10 8:49:00 139 70%
11 8:21:00 139 70%
12 7:43:00 150 78%
Total 107:13:00 134 67%
Pace 8:56:05 78 Deg. @ 5:30am

Isaiah 40:29-31

29 He gives strength to the weary
   and increases the power of the weak.
30 Even youths grow tired and weary,
   and young men stumble and fall;
31 but those who hope in the LORD
   will renew their strength.
They will soar on wings like eagles;
   they will run and not grow weary,
   they will walk and not be faint.

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

Well, today was much better than yesterday. My legs didn't feel nearly as heavy. I'm not exactly sure how to log todays run since it was just above easy (which I catagorize as 140 HR or less). I guess I could call it half easy and half MP but the fastest of the miles are a little too slow to be called MP. I'm considering anything at 8:00 or below MP even though my only marathon run (injured) was 8:19 (I'm still mad about that!). Man it feels hot and humid down here. As soon as I step out the door I start sweating. I lost 6 pounds on this run.

Mile Time Heart Rate HR %
1 8:42:00 125 61% Big Loop & Out Lonley Road Almost to Old Church
2 8:28:00 137 69%
3 8:15:00 137 69%
4 8:39:00 146 75%
5 8:20:00 140 71%
6 8:21:00 140 71%
7 8:51:00 142 72%
8 8:36:00 139 70%
9 8:22:00 138 70%
10 8:41:00 143 73%
11 8:32:00 144 74%
12 8:22:00 148 76%
13 8:15:00 155 81%
Total 110:24:00 141 78 Deg.(again) at 5:30am
Pace 8:29:32 Very Humid

Genesis 3:19
By the sweat of your brow you will eat your food until you return to the ground, since from it you were taken; for dust you are and to dust you will return.”

Brooks Launch (Retired) Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Another one of those days where I ran mostly AMP miles. I though, when I first went out, that today would be a faster day and I would be able to increase my run intensity. It was completly dark and I didn't even look at my watch until after mile 6. I was feeling good and just running by feel but at mile 10 I kinda bonked and began to really struggle. I'm assuming it's the heat and hmidity and maybe me getting dehydrated. I felt a little light headed and really struggled from that point to the finish.

Mile Time Heart Rate HR %
1 8:21:00 128 63% Big Loop & Out Lonley Road to Old Church
2 8:10:00 142 72%
3 7:51:00 143 73%
4 8:42:00 149 77%
5 7:59:00 145 74%
6 8:00:00 149 77%
7 8:15:00 149 77%
8 8:17:00 149 77%
9 8:14:00 151 78%
10 8:19:00 153 80%
11 9:27:00 150 78%
12 8:21:00 154 80%
13 8:45:00 143 73%
Total 108:41:00 147 76 Deg. at 5:30am
Pace 8:21:37 70% Humid

John 3:27-30

 27 John replied, “No one can receive anything unless it is given from heaven. 28 You yourselves can testify that I said that I’m not the Christ but that I’m the one sent before him. 29 The groom is the one who is getting married. The friend of the groom stands close by and, when he hears him, is overjoyed at the groom’s voice. Therefore, my joy is now complete. 30 He must increase and I must decrease.

Brooks Launch (Retired) Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Here's a good article about running in the heat:


LHR run today. I just took it easy. My HR seemed lower than normal for the pace. I don't have very many runs where I run this slow to compair this run to.

Mile Time Heart Rate HR %
1 9:08:00 122 59% Big Loop & Out Lonley Road to Old Church
2 9:17:00 131 65%
3 9:09:00 129 63%
4 9:39:00 133 66%
5 9:12:00 127 62%
6 9:03:00 129 63%
7 9:17:00 128 63%
8 9:14:00 129 63%
9 9:07:00 129 63%
10 9:16:00 131 65%
11 9:22:00 134 67%
12 8:44:00 133 66%
13 9:20:00 135 68%
Total 119:48:00 130 78 Deg. at 5:30am
Pace 9:12:55 80% Humid

Matthew 16:18
I tell you that you are Peter. And I’ll build my church on this rock. The gates of the underworld won’t be able to stand against it.

Brooks Launch (Retired) Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Today was a faster pace day so I decided to cut it to 10 miles. I am pretty happy with this run based on the weather conditions. Also happy with the negative split on the two block of 5 miles (I ran 5 then took a short break to get a good drink of water). The split paces were 7:37 (146 HR) and 7:24 (158). At the end of the run I was pretty tired but recovered quickly.

I think I've figured out that I heel strike more when I run slow. My legs and knees hurt more when I run at a 9:30 pace than when I run at a 7:30 pace. Today I concentrated on the "pose" and where my feet were landing. When I run slow I just plod along and run too straight up.

Mile Time HR HR %
1 7:32:00 129 63% Out & Back Run to Straight Road
(took a couple of minutes rest after 5)
2 7:41:00 146 75%
3 7:32:00 151 78%
4 7:50:00 151 78%
5 7:30:00 152 79%
6 7:11:00 151 78%
7 7:21:00 158 83%
8 7:35:00 159 84%
9 7:24:00 160 85%
10 7:32:00 163 87%
Total 75:08:00 152 79%
Pace 7:30:48 78º - 50% Humid

James 2:20
Are you so slow? Do you need to be shown that faith without actions has no value at all?

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

It was all about just doing the miles today. 10 easy miles on the treadmill. I slept in until 7:30 and then went to a friends house to help him with some remodel work on his house. Came home, took a nap and then ran my 10. My hip had a little tweek in it so that's why i kept it slow and easy (124 - 128 HR). I plan on sleeping in again in the morning to catch up on some sleep since I've been feeling a little tired the last couple of days.

10 miles - 10:00 pace - 126HR

John 4:5-7

5 So he came to a town in Samaria called Sychar, near the plot of ground Jacob had given to his son Joseph. 6 Jacob’s well was there, and Jesus, tired as he was from the journey, sat down by the well. It was about noon. 7 When a Samaritan woman came to draw water, Jesus said to her, “Will you give me a drink?”

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

12 Miles @ 8:00 Pace on the Treadmill today. I decided to sleep in and run after lunch. Heart rate for each mile: 135,139,140,141,143,146,143,146,148,150,152,155. I stepped off the treadmill for 12 seconds to take a drink after mile 6 so you can see where my HR dropped at 7 then began to rise again. Since 8:00 pace would net me the BQ time I'm considering anything at or below that pace MP. As usual, at the end of this run, I didn't think I could keep it up for another 14.2 miles :-( Also, I can't afford my HR to continue to rise at this pace.

1 Corinthians 11:26
For whenever you eat this bread and drink this cup, you proclaim the Lord’s death until he comes.

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

I decided to run on the treadmill for another day. I have a little tweek in my hip so I thought it would be best to stay on the treadmill and run at a fairly easy pace today. Usually I go to the gym when I run on the treadmill but stayed home for the past three...now it's getting boring!

10 Miles - 9:00 Pace - Avg HR 128

Genesis 32:24-26

24 So Jacob was left alone, and a man wrestled with him till daybreak. 25 When the man saw that he could not overpower him, he touched the socket of Jacob’s hip so that his hip was wrenched as he wrestled with the man. 26 Then the man said, “Let me go, for it is daybreak.”

   But Jacob replied, “I will not let you go unless you bless me.”

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

There was a war going on in my body this morning. For some reason my hip and/or my lower back has decided to battle against my mind in this quest for more milage. My left knee finally gave up and conceded it couldn't win but the reinforcements came with a vingence today. My hip/lower back (I can't really tell which) started stabbing me in the middle of the night waking me up several time saying, "you're not going to run today". When I finally got up the little nagging pain was with me every step I took. After hobbling the first half mile I was about to throw in the towel and walk home but I continued and finished the first mile. At that point I decided to try and go at least two out before I turned back. After two things had loosened up a little so I committed myself to make it through the entire 10 even if I had to walk some. Finally after about 4 miles I felt like I could actually finish the 10 miles running but didn't expect anything except a finish. I continued to plod along until mile 8.5 where my hip and back gave up an allowed me to begin to really run. I'm actually happy with the final mile time of 7:05 as I felt strong at the finish.

Mile Time HR HR %
1 9:48:00 117 55% Ran the Big Loop
(My Hip/Back was really hurting until mile 8.5)
2 9:13:00 129 63%
3 8:53:00 129 63%
4 9:07:00 137 69%
5 8:48:00 129 63%
6 8:53:00 130 64%
7 8:40:00 135 68%
8 8:29:00 140 71%
9 7:49:00 145 74%
10 7:05:00 159 84%
Total 86:45:00 135 67%
Pace 8:40:30 75º - 54% Humid

Hebrews 12:3-5

 3 Think about the one who endured such opposition from sinners so that you won’t be discouraged and you won’t give up. 4 In your struggle against sin, you haven’t resisted yet to the point of shedding blood, 5 and you have forgotten the encouragement that addresses you as sons and daughters:

   My child, don’t make light of the Lord’s discipline
   or give up when you are corrected by him,

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

Well, I cut my run to 7 today instead of 10 for a couple of reasons. First I went to bed really early and got up at 6:00 so 7 was all I had time to run. Second, I decided because of my hip/back issue that I would cut the milage down. When I started running my hip/back were very stiff and somewhat painful but as I ran it got much better to the point it wasn't hurting at all. The first half mile was very slow but as I realized I wasn't in any pain I decided to push it more and more throughout the run. Come to find out, when I finished, I had actually run the fastest pace ever for my standard 7 mile loop run. I also realized, while looking at my running record, that on my 5 mile race a couple of weeks ago that I had run a faster pace than on my fastest 5K race. That gives me confidence that I can actually break a 20:00 5K...Ha ha..that's if my body holds out. I'm still pushing to run 70 miles this week.

Mile Time Best Pace Heart Rate HR %
1 7:55:00 133 66% Ran Small Loop
2 7:25:00 154 80%
3 7:07:00 155 81%
4 7:35:00 160 85%
5 7:17:00 165 88%
6 7:21:00 167 89%
7 7:32:00 171 92%
Total 52:12:00 158 83%
Pace 7:27:26 75º - 100% Humidity

1 Chronicles 4:10
Jabez called on Israel’s God: “If only you would greatly bless me and increase my territory. May your power go with me to keep me from trouble, so as not to cause me pain.” And God granted his request.

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

Ahhhhh..... 0 Miles or even feet today! I was tired and my hip/back was somewhat sore when I woke up at 5:00 to go run so I just shut off the alarm and went back to sleep. Now, later in the day, my hip/back feels fine ;-) Guess it will have to be 20 tomorrow!

Psalm 107:1 ] 

“Give thanks to the LORD because he is good, because his faithful love lasts forever!”

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

AMP Miles today. It seemed very hot and steamy today and I never really felt comfortable. Ran up on a huge bull that apparently had gotten out of someone's pasture. It was sitting about 3 feet off the road also the cyotetes are getting very brave on lonley road. It seemed they were only about a hundread yards away and howling like crazy. It's a little spooky at 5:30 and pretty much pitch black :-(


Mile Time Heart Rate HR %
1 8:52:00 126 61% Big Loop & Out Lonely Road to Old Church
2 8:40:00 139 70%
3 8:18:00 140 71%
4 8:54:00 146 75%
5 8:24:00 144 74%
6 8:43:00 145 74%
7 8:50:00 146 75%
8 8:49:00 147 76%
9 8:40:00 146 75%
10 8:43:00 149 77%
11 8:45:00 153 80%
12 8:23:00 153 80%
13 8:42:00 157 82%
Total 112:43:00 145
Pace 8:40:14

79 Deg. - 90% Humidity

Daniel 3:26
Nebuchadnezzar went near the opening of the furnace of flaming fire and said, “Shadrach, Meshach, and Abednego, servants of the Most High God, come out! Come here!” Then Shadrach, Meshach, and Abednego came out of the fire.


Brooks Launch (Retired) Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

I couldn't run today. The twinge in my hip has gotten worse and now caused my back to spaz out. For the past couple of days the twinge would work it's way out after a while running but now, with the back, it's too much to bear. To top it off I had work, I had to do at my place (fencing and brush clearing) which intailed a lot of pulling, dragging, twisting and turning. I was really sore after all that! No fun and all pain for me right now :-(


Psalm 38:16-18

16 Because I prayed:
   “Don’t let them celebrate over me
   or exalt themselves over me
   when my foot slips,”
17 because I’m very close to falling,
   and my pain is always with me.
18 Yes, I confess my wrongdoing;
   I’m worried about my sin.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

No run again today...another half day of outdoor work. My hip and back did not like this...!


Psalm 16:8  I have set the Lord always before me. Because he is at my right hand, I will not be shaken.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

This seems silly typing in three days of nothing all at once. No run, no fun, no nothing to talk about. I wonder if I could ride a bike or my horse? Ahhh...for some reason my back doesn't hurt when I ride my horse :-)

Revelation 19:11
And I saw Heaven opened, and behold, a white horse; and He that sat upon him was called Faithful and True, and in righteousness He doth judge and make war.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Well, no running again today. It's kinda weird...everything feels better in the evening and worse in the middle of the night and when I first get up in the morning. I have the pain when I move my legs while laying in bed and when I get up in the morning the first few steps are very painful...but it is getting better.

Yesterday I had to take a couple of Ibuprofen in the middle of the day because I knew I had to walk 3.5 miles in the afternoon. Ibuprofen works well to mask the pain. Hopefully in a couple of days I can start running some short runs.

Proverbs 15:18
Hotheads stir up conflict, but patient people calm down strife.

I need to be more patient!


Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Yeah something weird is going on with my hip and back. It hurts a lot more at night (in bed) than it does during the day sitting and moving around. I'm going to give it another day and then start the ibuprofen.

Matthew 6:34
Therefore, stop worrying about tomorrow, because tomorrow will worry about itself. Each day has enough trouble of its own.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

No run again today...but I'm feeling better. My hip didn't bother me throughout the night as it has for the last few days. I streached it in a wierd position (don't know how to describe it) but it popped and then felt better :-) Hopefully in a couple more days I can start running again.

Isaiah 11:4-6

4 He will judge the needy
with righteousness,
   and decide with equity
   for those who suffer in the land.
He will strike the violent
with the rod of his mouth;
   by the breath of his lips
   he will kill the wicked.
5 Righteousness will be
the belt around his hips,
   and faithfulness
   the belt around his waist.
6 The wolf will live with the lamb,
   and the leopard will lie down
   with the young goat;
   the calf and the young lion
   will feed together,
   and a little child will lead them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

My hip is still sore but I decided to run a short run anyway today. The first quarter was painful, after that, it felt better but still slightly irritated. The pain seems to be in the joint or ligaments there’s not any muscle soreness.

8:38 (136 HR) 6:58 (164 HR)

Acts 11:23
When he arrived and saw what the grace of God had done, he was glad and encouraged them all to remain true to the Lord with all their hearts.


Brooks Launch (Retired) Miles: 2.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

OMG.....! My hip was so sore Sunday morning...! I could barly put wieght on it so I decided to go to the ibuprofen. Took 2 and by noon I was feeling pretty good. I took another one Sunday night before bed. Obviously no running today.

Genesis 3:17
To the man he said, “Because you listened to your wife’s voice and you ate from the tree that I commanded, ‘You will not eat from it,’ cursed is the ground because of you; in pain you will eat from it every day of your life.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Brooks Launch (Retired) Miles: 214.75
Debt Reduction Calculator

Featured Announcements
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):