High-Octane

September 2013

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
JanFebMarAprMayJunJulAugSepOctNovDec
2010201120122013201420152016201720182019
15% off for Fast Running Blog members at St. George Running Center!

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
100.6054.0016.007.00177.60
Saucony Cortana (Blue) Miles: 111.60Saucony Mirage II Miles: 55.502014 Condor Flight Road Bike Miles: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2515.000.000.0015.25

Hello Everybody...I'm back on the Blog after three days off from running. I went to the roping competition this weekend (the first one in about 4 months) but did not have any luck. Team roping is a difficult sport in the fact you have so may varables to deal with. You have to do your part but also be patient for all the right things to fall into place. After four months off, I was very pleased with the way my horse and I performed. If I can keep it going this well it will just be a matter of time until I win another big roping.
Back to running:
With three days of rest I felt like I needed to do something special. I decided to do a 15 mile run. I would like to have ran 18-20 but being a week day I felt like I didn't have time for that. I didn't go to bed until after 11:00 so getting up at 4:00 am didn't sound appealing. I got up at 5:00 to run this 15 miler.
The weather is still not the best for running here in Texas but at least the dew point has dropped a little. It was 64 this morning instead of 75 as it's normally been. This did not make it comfortable but at least bearable and I was able to run without overheating. I lost 5 pounds during this run which is pretty normaly for me.
As you can see from the splits I was able to maintain a sub 8:00 pace on most of the miles, run a negative split (-20 seconds) from the first half to the second half but my HR paid the price on the last miles. There are some hills so it's no wonder I went above 8:00 on a couple of miles.
Now to figure out where I am condition wise.... Looking back at my marathon training the last two years it appears I'm right in line for being 10 weeks out from my race. Similar runs show about the same paces but my HR seems a little lower right now. (That should be good!) We'll see how I feel tomorrow, hopefully I'm not too worn out or sore.
Mile
Time
HR
HR %
 
1
8:08:00
133
68%
 
2
8:15:00
144
75%
 
3
7:54:00
144
75%
 
4
8:19:00
149
78%
 
5
7:45:00
149
78%
 
6
7:45:00
150
79%
 
7
7:59:00
152
80%
Half Split
8
7:53:00
153
81%
7:59:45
9
7:45:00
152
80%
 
10
7:52:00
155
82%
 
11
8:01:00
156
83%
 
12
7:39:00
161
87%
 
13
7:17:00
164
89%
 
14
7:24:00
164
89%
Half Split
15
7:22:00
171
93%
7:39:08
0.25
Slow Cool-Down
 
 
Total
117:18:00
153
81%
 
Pace
7:49:12
 
 
WT
Temp
73
Humidity
73
163 lbs
Dew Point
64
Wind
0
158 lbs
See what kind of love the Father has given to us, that we should be called children of God; and so we are. The reason why the world does not know us is that it did not know him.

Saucony Cortana (Blue) Miles: 15.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 Easy miles at the Gym. I'm tired.

Galatians 6:9-10 

And let us not grow weary of doing good, for in due season we will reap, if we do not give up. So then, as we have opportunity, let us do good to everyone, and especially to those who are of the household of faith.

Saucony Mirage II Miles: 6.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.005.000.008.70

Well I finally mustered up the energy to run another Tempo Run. 

I ran 15 at MP on Tuesday and 5 at HMP today. I'm hoping I'm getting where I want to be training wise for the upcoming races.

Also, today I drove my HR up to 180. This is the highest I've been able to get it in quite a while. I hope that is a good thing. :-)

Miles 2,3,4 on this run are all uphill. It is only 150' but it is just enough to make it a little tough. Next time I run this Tempo Run I think I'll run the opposite direction. I can probably cut several seconds off my pace.

Mile Time HR HR % MAX HR
1.85 8:50 Pace 133    
1 7:02:00 148 78%  
2 7:00:00 163 88%  
3 7:07:00 171 93%  
4 7:13:00 173 95%  
5 6:53:00 175 96% 180
1.85 Slow-Cool Down    
Total 35:15:00 166 90%  
Pace 7:03:00 (Tempo Miles) WT
Temp 73 Humidity 83 162.5
Dew Point 68 Wind 0 159

Job 37

The storm makes my heart beat wildly. Listen, all of you, to the voice of God, to the thunder that comes from his mouth.

Saucony Cortana (Blue) Miles: 8.70
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Any suggestions where to stay in Boston? I'm thinking I should have already booked a room.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.400.000.000.0020.40

20.4 miles but Run Fail after 15.

Not sure what went wrong with this run. I tried to go slow but it was laborsome the whole way.

I think, for some reason, I just overheated and dehydrated. I lost 6.5 lbs. during the run. I seemed to be dripping with sweat the entire time. Even when I was at the end and walking sweat was just pouring off.

Luke 22:43-44

43 An angel from heaven appeared to him and strengthened him. 44 And being in anguish, he prayed more earnestly, and his sweat was like drops of blood falling to the ground.

 

Saucony Cortana (Blue) Miles: 20.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2510.000.000.0010.25

Added 7 miles (slow) on the Road Bike in the PM with Sarah.

___________________________________________________________________________

After my LR on Saturday I was completly beat the whole day. Yesterday, Sunday, I still didn't feel very good. I really think I had a little heat stroke (or close to it) on that run.

Today I was just going to try and make it through 10 miles and had an out for just 6.5 if I didn't feel good. My body was just a little achy when I started but I was actually supprised how good I felt. After the third mile (which has a pretty good hill) I dediced to actually make a run out of this. The results turned out pretty good with about half of my miles coming in at my MGP.

Mile Time HR HR %  
1 8:25:00 127 63%  
2 8:26:00 140 72%  
3 8:00:00 142 74%  
4 8:33:00 149 78%  
5 7:47:00 147 77%  
6 7:51:00 150 79%  
7 7:50:00 155 82%  
8 8:08:00 155 82%  
9 7:19:00 158 85%  
10 7:24:00 165 89%  
Total 79:43:00 149 78%  
Pace 7:58:18     WT
Temp 71 Humidity 83 160.5
Dew Point 68 Wind 0

157.5

Psalm 118:6-9 

The Lord is on my side; I will not fear. What can man do to me? The Lord is on my side as my helper; I shall look in triumph on those who hate me. It is better to take refuge in the Lord than to trust in man. It is better to take refuge in the Lord than to trust in princes.

 

2014 Condor Flight Road Bike Miles: 7.00Saucony Cortana (Blue) Miles: 10.25
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Sweat Feast..!!!

Hot / Humid / High DP / Slow / Foggy ....Yuck!

Made sure all the miles were over 9:00 pace. Avg HR: 126

1 Corinthians 13:12

We don't yet see things clearly. We're squinting in a fog, peering through a mist. But it won't be long before the weather clears and the sun shines bright! We'll see it all then, see it all as clearly as God sees us, knowing him directly just as he knows us!

Saucony Cortana (Blue) Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

10 at the gym then off to the dentist.

Saucony Mirage II Miles: 10.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Another 10 miles with a little different twist. I was a little disappointed my slow miles were so slow but my fast miles felt pretty good. I just kinda made up this workout as I went out this morning. I thought about a 5-6 mile tempo run but just for a second and then backed out.

Mile Time HR HR %  
1 8:31:00 128 64%  
2 8:31:00 141 73%  
3 6:59:00 154 82%  
4 8:43:00 148 78%  
5 8:48:00 141 73%  
6 6:43:00 160 86%  
7 8:59:00 143 74%  
8 9:06:00 141 73%  
9 6:33:00 159 85%  
10 8:18:00 147 77%  
Total 81:11:00 146 76%  
Avg Pace 8:07:06 6:45:00   WT

 

"No matter how bad your day goes it always feels like you've accomplished something when the go out and run early in the morning."

I JUST RUN 

Saucony Cortana (Blue) Miles: 10.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

BIG DAY.... REGISTERED FOR BOSTON 2014 ... !!!


I'm not really sure what I'm doing right now so I just decided to run 10 mile each day this week. A few miles were fast, a few were slow but most were about MP+15-25 seconds. I'm not even sure if this is good training, I'm just figuring it's base building. Hopefully I can get out of the rut and start some real training soon.

The dew point was down so it actually felt a little better today. I actaully thought I could feel a little cool breeze at times. :-)

Mile Time HR HR %  
1 8:36:00 125 62%  
2 8:48:00 134 68%  
3 8:18:00 136 70%  
4 8:52:00 142 74%  
5 8:21:00 137 70%  
6 8:23:00 138 71%  
7 8:27:00 144 75%  
8 8:18:00 151 80%  
9 8:10:00 147 77%  
10 8:15:00 152 80%  
Total 84:28:00 141 73%  
Pace 8:26:48     WT
Temp 72 Humidity 78  
Dew Point 64 Wind 3 155

John 3:8

"The wind blows where it wishes and you hear the sound of it, but do not know where it comes from and where it is going; so is everyone who is born of the Spirit."

 

Saucony Cortana (Blue) Miles: 10.00
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I'm ENTERED!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

Finally back on track (literally). I when to the High School Track and did the first Interval Workout since February. I was a little concerned that my speed might have suffered with not doing any real speed work for so long but after the first interval I realized I was going to be okay.

All the quarter splits were very even (within 1 second) on the first five but on the last one I was getting tired on the first quarter and had to kick it a little at the end to hit my pace goal (the split was 4 seconds different).

This week is going to be short for me as I am leaving for El Salvador on Friday. I’ll have to miss four days of running and pick it back up next Tuesday. This is probably good as I have run averaged 50 miles for the last 9 weeks. It’s probably good to take an easy week.

I got the following message from the BBA so I assume I am entered in Boston!

“This is to notify you that your entry into the 118th Boston Marathon on Monday, April 21, 2014 has been accepted, provided that the information you submitted is accurate.”

Here’s my run data:

Finally back on track (literally). I when to the High School Track and did the first Interval Workout since February. I was a little concerned that my speed might have suffered with not doing any real speed work for so long but after the first interval I realized I was going to be okay.

All the quarter splits were very even (within 1 second) on the first five but on the last one I was getting tired on the first quarter and had to kick it a little at the end to hit my pace goal (the split was 4 seconds different).

This week is going to be short for me as I am leaving for El Salvador on Friday. I’ll have to miss four days of running and pick it back up next Tuesday. This is probably good as I have run averaged 50 miles for the last 9 weeks. It’s probably good to take an easy week.

Here’s my run data:

Mile Time HR HR % Max HR
2 Warm-Up @ 8:45 Pace/131 HR
800m 2:52:00 153 81% 166
1:30 Min Recovery      
800m 2:55:00 158 85% 169
1:30 Min Recovery      
800m 2:54:00 162 87% 173
2:30 Min Recovery      
800m 2:59:00 160 86% 172
1:30 Min Recovery      
800m 2:59:00 161 87% 174
2:00 Min Recovery      
800m 2:56:00 164 89% 177
1:30 Min Recovery      
2 Cool-Down @ 8:17 Pace  
Total 17:35:00 160 86%  
Pace 2:55:50     WT
Temp 73 Humidity 85  
Dew Point 68 Wind

2

 

I received following message from the BAA so I assume I am entered in Boston!

“This is to notify you that your entry into the 118th Boston Marathon on Monday, April 21, 2014 has been accepted, provided that the information you submitted is accurate.”

Philippians 3:13-14 

Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.

 

Saucony Mirage II Miles: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running today just a little thought about my potential marathon time. Here are all my other race PR's (some of which are somewhat outdated). They're all within my running prime (as I've only been running for 3 years. :-) Based on the Race Predictor(s) I've looked at, I should be able to run a much faster marathon than previously accomplished.

PR's                   Marathon Potential

5K (19:42)       =  3:09:14

5 Mile (34:03)  =  3:17:03

10K (43:24)     =  3:19:57

Half (1:30:10)  =  3:07:59

My 5 mile and 10K are both really old PR's (haven't run any more of these) and I know I can run a faster 5K (probably break 19:00).

 

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.005.001.0010.00

2nd "real" training run in a row....I'm on a roll!

Very muggy outside this morning. It rained just a little so the road was wet in some spots. This is a run I've done a few times but only once with better results. That time was much further into my marathon training and the temperature was 55 degrees. I think this run turned out pretty good. My cool-down was very slow as I was sweating profusely.

Mile Time HR HR % Max HR
1.5 Warm-Up      
1 6:56:00 147 77%  
2 7:06:00 160 86%  
3 7:06:00 163 88%  
4 6:54:00 166 90%  
5 7:00:00 166 90%  
6 6:51:00 170 93% 178
2.5 Cool-Down    
Total 41:53:00 162 87%  
Pace 6:58:50     WT
Temp 72 Humidity 88  
Dew Point 70 Wind 5 157

John 10:10 

The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.

 

Saucony Mirage II Miles: 10.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Gym day: 7 Miles total (TM & EL), Slow.

 

"HE moves I move...HE leads I follow..." I Just Run

 

Saucony Mirage II Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2513.000.000.0013.25

Ahhhh...I wanted to do better on this run. The goal was 7:41 @ 13 miles. I started out the first three miles to achieve this but then hit the big hill and dropped several seconds. After mile 6 I was back close to goal pace but I know I was in trouble. I could tell I was getting too hot and wouldn't be able to finish strong, like I needed to, to bring the overall pace in to a 7:41. 

I guess I could probably hit my target if the weather was cooler with less humidity but this kind of run does nothing for your confidence. I need a cool day and a nice "good" long run to change my attitude!

Mile Time HR HR %  
1 7:40:00 136 70%  
2 7:53:00 152 80%  
3 7:32:00 151 80%  
4 8:20:00 155 82%  
5 7:46:00 154 82%  
6 7:37:00 157 84% 7:48:00
7 8:15:00 157 84%  
8 8:16:00 156 83%  
9 7:56:00 156 83%  
10 7:52:00 161 87%  
11 8:10:00 164 89%  
12 7:37:00 165 89%  
13 8:05:00 169 92% 8:01:34
         
Total 102:59:00 156 83%  
Pace 7:55:18     WT
Temp 73 Humidity 90 157
Dew Point 70 Wind 0

155

Philippians 2:14-15 

Do all things without grumbling or questioning, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world,

 

Saucony Cortana (Blue) Miles: 13.25
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

We have been gone for a few days to El Salvador visiting a friend who lives there. Sarah (my wife) and Callie (my daughter) went too. Callie and I got to run one day on the beach. Here is our running track for the day.

We ran 4 miles @ a 8:45 Pace.

While in El Salvador we visited an orphanage, spent some quality time with our friend, did some sight seeing, saw a parade and ate some El Salvadorian pupusa's.

1 John 3:17-18

If anyone has material possessions and sees a brother or sister in need but has no pity on them, how can the love of God be in that person? Dear children, let us not love with words or speech but with actions and in truth.

Saucony Cortana (Blue) Miles: 4.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.003.000.008.50

Back in the USA and behind on my running. Apparently we had a cool front blow through over the weekend while I was gone. We recieved 2 inches of much needed rain. This morning was much more plesent than when I left last week. It actually felt good!

Track Interval Training @ 400's. I like this workout but it seems too easy. I'm thinking it's supposed to be easy since I am supposed to have a 20 miler later this week. I'm not sure how I'm going to get all my running in for the next two weeks as I am going to be traveling many of the days. I may have to condence my workouts and just do what I can.

These Intervals are a little faster than scheduled but they felt comfortable so I just ran at that pace. (Target was 1:27)

Mile Time HR HR % Max HR
2 Warm-Up @ 8:34 Pace/139 HR  
400m 1:28:00 143 74% 157
1:30 Min Recovery      
400m 1:24:00 146 76% 161
1:30 Min Recovery      
400m 1:23:00 148 78% 162
1:30 Min Recovery      
400m 1:23:00 150 79% 163
1:30 Min Recovery      
400m 1:20:00 151 80% 165
1:30 Min Recovery      
400m 1:21:00 152 80% 166
2:30 Min Recovery      
400m 1:24:00 144 75% 162
1:30 Min Recovery      
400m 1:23:00 148 78% 165
1:30 Min Recovery      
400m 1:20:00 155 82% 168
1:30 Min Recovery      
400m 1:22:00 155 82% 167
1:30 Min Recovery      
400m 1:21:00 155 82% 166
1:30 Min Recovery      
400m 1:22:00 154 82% 167
1:30 Min Recovery      
2 Cool-Down @ 8:16 Pace/149 HR
Total 16:31:00 150 79%  
Pace 1:22:35     WT
Temp 65 Humidity 80  
Dew Point 58 Wind 0 157
Target:
Repeats - 10-20 Min. Warm-up, 2 x (6 x 400 @ 1:27 (5:48 pace), 1:30 Min. Recovery Between Each), 2:30 Recover between Each Set, 10 Min. Cool-down.

 Genesis 28:15

Behold, I am with you and will keep you wherever you go, and will bring you back to this land. For I will not leave you until I have done what I have promised you.”

Saucony Mirage II Miles: 8.50
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2510.000.000.0010.25

Today was supposed to be a cross-training day or a rest day but I couldn't resist the low Dew Point and decided to go out and Just Run. It turned out to be a "Fast Finish Something??? Run". I just ran as I felt like running.

The dew point was 55, temp 66 and humidity 72%. This is much better conditions than I've got to run in for quit a while! WoooHooo...

The 4th mile (100' rise) was slow because of the hill and the last mile (60' rise) was fast because of the effort.

Mile Time HR HR %  
1 8:23:00 129 65%  
2 8:14:00 140 72%  
3 8:07:00 142 74%  
4 8:32:00 142 74%  
5 7:46:00 142 74%  
6 7:50:00 145 76%  
7 7:51:00 150 79%  
8 7:54:00 152 80%  
9 7:24:00 153 81%  
10 7:01:00 163 88%   
0.25 Cool-Down      
Total 79:02:00 146 76%  
Pace 7:54:12      
Temp 66 Humidity 72  
Dew Point 55 Wind 3  

Psalm 127:2 

It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep.

Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.003.007.00

Short Tempo Run today. The nasty weather is back. I'm glad I wasn't running a long run today as the Temperature was 75 with a Dewpoint of 72 and 88% Humidity and Foggy.

I am 9 weeks out from my marathon and still hoping for some cooler weather to train in. I lost 3 pounds on the short run. I was sweating like crazy! I had big plans to run 4 tempo miles when I started but after two I knew I couldn't do it. I ran the flattest part of my route, the first half is slightly downhill, the second is slightly uphill. (total elevation gain is about 200')

Comparing this to the last time I ran the same run I ran it 8 seconds per mile faster but my HR was 8 BPM faster Avg. The temperature was only 35 degrees last time I ran this tempo run. I did push my HR to 182, pretty much the highest I've ever gotten it.

Mile Time HR HR % MAX HR
2 8:46 Pace 130    
1 6:32:00 154 82%  
2 6:36:00 170 93%  
3 6:41:00 178 98% 182
2 Slow-Cool Down    
Total 19:49:00 167 91%  
Pace 6:36:20 (Tempo Miles) WT
Temp 75 Humidity 88 157
Dew Point 72 Wind 0 154
Target: Tempo Run - 2 Easy, 3 Miles @ 6:45 pace, 1 Miles Easy. Ran Small Loop. (-46,+14,+47)

Isaiah 43:18 

“Remember not the former things, nor consider the things of old.

 

Saucony Mirage II Miles: 7.00
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 10 miles @ 9:00 pace LHR run @ 130-135. I hate these runs as I feel more sore after this than a 10 mile tempo.

Went to the Boots n Saddles Cowboy Church roping today and won 1st and 6th. I won a saddle and several other prizes including a really nice leather bound bible. Trying to post a picture but I can't get this ASUS pad to work with me.

Off to West Palm Beach FL for four days and then off to Chattanuga TN for a couple of days. Won't be back home until late friday so my running is probably going to be all TM miles. I'm getting worried that I haven't done any long runs lately and probably won't have time for one on this trip. Hoping the weather is cooler when i get back home. Maybe I can do a 20 miler on Saturdy.

Saucony Cortana (Blue) Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
100.6054.0016.007.00177.60
Saucony Cortana (Blue) Miles: 111.60Saucony Mirage II Miles: 55.502014 Condor Flight Road Bike Miles: 7.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com