High-Octane

Marathon for Adoption

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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: 0.00 Month: 0.00 Year: 496.95
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
30.0058.6011.7510.25110.60
Brooks Launch (Retired) Miles: 19.00Saucony Ride 4 Miles: 71.50Brooks Racer ST 5 (Race Shoes) Miles: 19.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

The weather was great this morning. I think it was about 70 degrees but I didn't actually look. Biking at a slower rate was my goal today so I only averaged 17 mph and a HR of 122. I didn't really have a plan where I was going to ride, just that I wanted to ride about 50 miles. I rode to San Marcos, then Gruene (pronounced green) and back home. Going the routes I took I saw several bikers. I never see any around my house. I even rode with one guy for five or six miles, we exchanged phone numbers and may get together to ride some time.

Here's the results from my spreadsheet:

10/1/2011
Miles Time Speed HR HR % Home to SM High to Gruene to Old Bastrop back Home
47 17 122 59%
47 Total 17
Miles Speed 122 59%

Revelation 8:7
The first angel sounded his trumpet, and there came hail and fire mixed with blood, and it was hurled down on the earth. A third of the earth was burned up, a third of the trees were burned up, and all the green grass was burned up.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.004.000.005.50

My plan this morning was to run 6 miles at 6:30 pace with a 1/4 mile slow in between each mile. Well, I didn't make it 6... only 4 fast miles with 1/4's in between and I actually had to walk some to recover completly before the next fast mile each time. After the fourth one I jogged and walked some back home for another 1/2 mile. I'm not sure if this was a good run for me at this time...I guess time will tell. My legs were still tired from the 47 mile bike ride yesterday and now, after this run, my butt and back are kinda complaining. I really felt like I could do this run a little easier but I was pretty much dreading each mile after the first one. Now I'm thinking maybe I should have never attempted it. Oh well....

10/2/2011
Mile Time HR HR % 2 Miles Out and Back
1 6:35:00 139 70%
2 6:25:00 137 69%
3 6:25:00 137 69%
4 6:39:00 150 78%
Total 26:04:00 141 71%
Pace 6:31:00 52 Deg.  
Warm-up 1/4 mile, Jogged and Walked 1/4 Between Fast Miles, 1/2 Cool-down For 5.5 Miles Total

2 Corinthians 7:10
Godly sorrow brings repentance that leads to salvation and leaves no regret, but worldly sorrow brings death.

Brooks Launch (Retired) Miles: 5.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Decided to switch my run day from Monday to Tuesday since I was a little sore after my Sunday run and the fact that I won't be able to go ride with the BIG BOYS on Tuesday evening. Today was a little different route than I've taken before. I had to let a friend borrow my truck so I had him drop me off at work with my bike. After work I rode to Martindale to feed my horses and then home. The total trip was 25.25 miles. So.....

25.25 miles @ 18.6 mph avg.

I really wasn't feeling it today but I went ahead and pushed as much as I could throughout the ride. It takes me about 10 minutes to feed the horses so at about mile 12 I had that break.

John 21:17
He asked a third time, “Simon son of John, do you love me?” Peter was sad that Jesus asked him a third time, “Do you love me?” He replied, “Lord, you know everything; you know I love you.” Jesus said to him, “Feed my sheep.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.506.000.000.006.50

Today was a good running day (except it was on the treadmill). I went to the gym and ran 1/4 mile warm-up then 6 miles at 7:30 pace then another 1/4 cool-down. I think I felt better than I've felt in months. At the end of the 6 miles I knew I could run much further. My HR also shows that I could easily go further. Now I just have to figure out how to run 20 more just like this :-)

10/4/2011
Mile Time HR HR %
 1/4 Warm-Up Treadmill
In The Gym
1 7:30:00 138 70%
2 7:30:00 146 75%
3 7:30:00 148 76%
4 7:30:00 150 78%
5 7:30:00 152 79%
6 7:30:00 150 78%
 1/4 Cool-Down
Total 45:00:00 147 76%
Pace 7:30:00

(Footnote: The treadmill will only go to a 7:30 pace and will only run for 40 minutes. I had to restart it in my 6th mile. It took about 15 seconds and that's why my HR dropped on the last mile)

Isaiah 52:7
How beautiful on the mountains are the feet of those who bring good news, who proclaim peace, who bring good tidings, who proclaim salvation, who say to Zion, “Your God reigns!”

Brooks Launch (Retired) Miles: 6.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Evening Entry:

Rode from work to Martindale then Home  -  25.25 miles @ 16.6 mph, HR 129.

 There was a strong head wind most of the way so I didn't push too hard on this ride.

Total Biking Miles for the day: 45.5 

______________________________________________________________________

No running today... Biked this morning for 20.25 miles. I believe this was my strongest solo bike ride so far. I have run a little faster but that was with the BIG BOYS (for part of the ride) so there was some drafting going on then. I have done this same route several times but not as fast and with a higher hearat rate. I'm sure the cooler weather has something to do with the lower heart rate and faster speed but I'm hoping some of it is better conditioning. I may ride again this evening, home from work, since I had to loan my truck out to a friend again.

Here's the results of this morning's ride:

10/5/2011 (Morning Ride)
Miles Time Speed HR HR % To Redwood and Back & Around Big Loop
20.25 18.9 135 68%
20.25 Total 18.9
Miles Speed 135 68%

Galatians 6:10

10 When we have the opportunity to help anyone, we should do it. But we should give special attention to those who are in the family of believers.

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.507.000.000.007.50

After my 45 miles on the bike yesterday I decided to run a little easier today than originally planned. I ran the small loop with a little warm-up to start and 1/2 mile cool down at the end. Each mile I would run easy most of the way but with a couple of sprints where I would run fairly hard (between telephone poles). My hip (butt side) is a little tinder but that's a typicle tinderness I have had before the major hip issue.

10/6/2011
Mile Time Best Pace Heart Rate HR %
1 8:19:00 7:24 148 76% Ran Small Loop +
2 8:03:00 5:36 148 76%
3 7:49:00 5:56 147 76%
4 8:05:00 5:20 152 79%
5 7:47:00 5:24 154 80%
6 7:41:00 5:21 156 82%
7 7:56:00 5:26 160 85%
 1/2 Warm-Up & Cool-Down
Total 55:40:00 152 79%
Pace 7:57:09 70º

1 Samuel 17:48,49
 48 The Philistine got up and moved closer to attack David, and David ran quickly to the front line to face him. 49 David put his hand in his bag and took out a stone. He slung it, and it hit the Philistine on his forehead. The stone penetrated his forehead, and he fell facedown on the ground.

Brooks Launch (Retired) Miles: 7.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.008.000.000.009.00

First off...I got a new pair of shoes yesterday. I went to Luke's Locker and got fitted with a pair of Saucony Ride 4 shoes. The people who work there are supposed to be trained to fit you with the right shoes. The guy who worked with me seemed very knowledgeable and helpful. He asked a lot of questions, checked out my feet and had me run to see what my stride was like. I tried on about six pairs of shoes and the Sauconys' seemed to be the best. Honestly, I haven't really liked the Mizuno or Brooks Launch's. I liked my original Nike Moto's the best. These Saucony shoes feel more like the Nike...hopefully better.

I was so excited about the new shoes that I decided to run 9 miles today (on the treadmill). I also decided to turn over a new leaf (or should I say a new shoe). I have never really stretched or spent much time warming up (I know it's bad, even the guy at the shoe store quizzed me about my stretching and warm-up). So today I spent about 5 minutes stretching and then a half mile warm-up then at the end of my run I cool-down for a half mile and then stretched again for about 5 minutes. By golly....I think it made me feel better :-) So that's my goal....stretch/warm-up/run/cool-down/stretch...consistently...!!!

10/7/2011
Mile Time HR HR %
 1/2 9:00 Pace Warm-Up Ran Treadmill in The Gym
1 7:30:00 140 71%
2 7:30:00 146 75%
3 7:30:00 149 77%
4 7:30:00 151 78%
5 7:30:00 154 80%
6 7:30:00 157 82%
7 7:30:00 159 84%
8 7:30:00 160 85%
 1/2 9:00 Pace Cool-Down
Total 60:00:00 152 79%
Pace 7:30:00
Stretched Before and After Running

Proverbs 1:23-25

23 You should respond when I correct you.
   Look, I’ll pour out my spirit on you.
   I’ll reveal my words to you.
24 I invited you, but you rejected me;
   I stretched out my hand to you,
   but you paid no attention.
25 You ignored all my advice,
   and you didn’t want me to correct you.

Saucony Ride 4 Miles: 9.00
Comments(20)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.003.750.007.50

My entries may be a little short for a few days since I'm on vacation. I'm trying to start my new training program but have to do it all on the TM.

Stretch about 5 min

Warm-up 20 min. - 2 miles

3x Repeats @ 1.25 miles each @ 6:40 pace

1/4 mile recovery between repeats

10 min cooldown

Total Milage: 7.5 miles

In a hurry to get off the boat....goodbye...!!!! 

Saucony Ride 4 Miles: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Today was a OFF day. We were in Boston and I got to see where the Boston Marathon ends....Hope to be there next year...!!!!!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.004.007.00

Today was a Tempo Day on my new Run Less Run Faster program. Since I'm on the cruise I have to do all of my running on the treadmill. I'm still trying to figure out where I should be in regards to training in the program. I didn't want to start at the beginning since I have been running for a while and I didn't feel just pluggTing in my PR's to find equilivant paces doesn't seem to make sense to me either. By doing that I believe some of the pace are too slow for me. Today I picked a 6:15 pace (which is a what you would run if you were a 17.45 - 5K runner, I'm not nearly a 17.45 - 5K runners but I knew I could do the workout as described). So here's the workout: 

Treadmill set @ 1% Incline

Stretch 

1 Mile easy - 9 to 10 min pace

2 miles @ 6:15 - 159 HR

1 mile easy - 10 min pace

2 miles @ 6:15 - 165 HR

1 mile easy - 10 min pace cool-down

Stretch

Tomorrow I signed up for a Spin Class...That will be interesting since I've never done that. 

Saucony Ride 4 Miles: 7.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0011.500.001.0014.50

Still in a rush to get entries in...

Today was my long run:

Stretch

1 mile warm-up @ 10:00 pace

11.5 mile @ 7:30 pace

1 mile @ 6:45 pace

1 mile cool-down

Sretch

7:20 was my fastest Half-Marathon pace in a race (out of 2)

 

Saucony Ride 4 Miles: 14.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.003.756.75

First day back from the cruise. I went to the High School track this morning at 5:30. The track has been refinished so the surface is really good now. It used to be very rough. I haven't been to the track for several months. There is only one street ligh near the track so it's pretty dark at 5:30 :-) Today was Repeats (going by the Run Less - Run Faster program). Since I ran all last week on the treadmill, I decided to repeat the workout on the track and see how it compared to the TM. I don't think it was much different, except for my resolve to complete the workout. The TM is kinda like someone pacing you...making you exert the extra effort. On the track I caught myself slowing down at times and having dought about finishing. My recovery time/run between repeats was longer and easier than on the TM too. I biked yesterday for 30 miles (pretty hard) so my legs were still tired from that also.

10/7/2011
Mile Time HR HR %
2 Warm-Up Treadmill
In The Gym
1.25 7:52:00 161 85%
1.25 7:53:00 161 85%
1.25 7:59:00 165 88%
1 Cool-Down
6 3/4
Total 23:44:00 162 86%
Pace 6:19:44

 I'm back on a "real" computer so I can now put scriptures back on my Blog easily :-)

James 5:8
You also must wait patiently, strengthening your resolve, because the coming of the Lord is near.

Saucony Ride 4 Miles: 6.75
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

No running or biking tody, I came down with the stomach bug. All six of us that went on the cruise came down with it. Me and one other are the only two who didn't spill the guts...I just had a real sour stomach, fever and overall crappy feeling. I was going to ride with the BIG BOYS but just couldn't do it.

John 11:4

When Jesus got the message, he said, "This illness is not fatal. It will become an occasion to show God's glory by glorifying God's Son."

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.004.000.007.00

Today was a little tough. I still didn't feel 100% from the stomach bug yeterday, but I really didn't want to miss this day of running. I went to the high school track to run my tempo run for the week. According to my RLRF program I was to run 1 easy, 2 @ 6:45, 1 easy, 2 @ 6:40, 1 easy. My actual was 1 easy, 2 @ 6:49, 1 easy, 2 @ 6:49, 1 easy. My second and third easy miles had some walking in them and although the two sets of tempo were exactly the same overall the mile splits were up to 15 seconds off. Nedless to say I was struggling and just gutted it out to get to 6:49. Hopefully next time I do this I'll feel better and the results will be better. It's kinda funny, I went a little later in the morning and all of the HS track team was out running. I'm sure they're thinking...what's this old guy out killing himself for! I realized how much lighter on their feet they seem to be than me..even though I was pounding it out faster than most of them :-) Overall I'm not sure I'm in the right trainning zone for the RLRF program, I think my long run in a couple of days will tell. I hope I feel better by then!

Proverbs 20:29

Youth may be admired for vigor, but gray hair gives prestige to old age.

Saucony Ride 4 Miles: 7.00
Comments(10)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Okay JG ... I'm getting closer ... !

20 miles @ 20.4 mph (No wind and about 70 degrees and no heart monitor)

1 mile warm-up, 5 miles @ 20.1, 5 miles @ 23.6, 5 miles @ 19.0, 5 miles @ 19.3, 1 mile cool-down (I pushed the lap button at each 5 so I could document my speed)

This is my Martindale ride to go and feed my horses so it's about 11 over there. When I get there it takes about 10 mintes to take care of the feeding. My goal is 30 miles non-stop @ 20 mph. I think my fastest before this was 18.65 on the same route.

My legs are definitly stronger on the bike now than they were a couple of months ago. I notice myself pushing with little effort on some of the hills I used to struggle to get up before and crusing at 22-24 on the flats.

Micah 1:13
You who live in Lachish, harness fast horses to the chariot. You are where the sin of Daughter Zion began, for the transgressions of Israel were found in you.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.5013.000.000.0014.50

Today was my first somwhat long run on the road in a while. The schedule said it should be HMP+30 seconds. This would make it 7:51 pace for me. I thought, that sounds easy, I can do that and a little faster..Ha..! Well, I was wrong, I really struggled through this run. I really though I could throw down a few 7:15 miles and then settle back into a 7:30-35 pace and be comfortable. I was not comfortable after the 4th mile. There is no way I can run a 7:15 pace at this distance right now. I'm going to have to settle for about a 7:45 pace for next week's Half. It's now 2 hours after the run and my hip is a little achy...

10/22/2011
Mile Time Heart Rate HR %
1 Warm-Up Ran Small Loop 2X
(At mile 12,13 I hit the hills for the second time..This is where the real probem hit)
2 7:20:00 142 72%
3 7:25:00 142 72%
4 7:31:00 154 80%
5 7:30:00 155 81%
6 7:57:00 159 84%
7 7:33:00 157 82%
8 7:53:00 157 82%
9 7:53:00 157 82%
10 8:18:00 158 83%
11 7:46:00 158 83%
12 8:50:00 156 82%
13 8:50:00 156 82%
14 7:41:00 162 86%
14.5 Cool-Down
Total 102:27:00 155 81%
Pace 7:52:51 65º 
Target was 7:51 but with a much easier effort

James 4:14

14Yet you do not know the least thing about what may happen tomorrow. What is the nature of your life? You are [really] but a wisp of vapor a puff of smoke, a mist that is visible for a little while and then disappears into thin air.

 

Saucony Ride 4 Miles: 14.50
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

17 miles easy recovery bike ride @ 17 mph after the long run on Saturday. My HR was 120. Two months ago my HR was averaging 135 for the same ride. This was actually a very easy ride.

10/23/2011 (Morning Ride)
Miles Time Speed HR HR % Rode to 3353 then Old Zorn and Back
8.5 16.7 118 56%
8.5 17.4 122 59%
17 Total 17.05 120 57%
Miles Speed 70º
This was an easy recovery ride after a 15 mile run the day before.

Matthew 11:28-30

 "Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you'll recover your life. I'll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won't lay anything heavy or ill-fitting on you. Keep company with me and you'll learn to live freely and lightly."

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.000.001.505.75

Track Workout Today: 

20 min. warm-up, 6 x 400 (400RI), 10 min. cool-down.

I'm still struggling with the correct paces in this new Run Less Run Faster program so on this workout my paces were probably faster than they were supposed to be. My recovery time got much longer after about the third 400. I've never really tried to run my fastest 1/4 but after this work-out I'm thinking I should do that. 70 seconds on the last one so I know I could beat that by quite a bit on the first if I'd gone for it :-)

10/24/2011
Mile Time
2 Warm-Up Track Work-Out
(400m then 400m Recovery)
0.25 1:17
0.25 Recovery
0.25 1:16
0.25 Recovery
0.25 1:14
0.25 Recovery
0.25 1:17
0.25 Recovery
0.25 1:15
0.25 Recovery
0.25 1:10
1 Cool-Down
Total 5.75 miles
Pace Avg. 1:14:50

"You can't ignore your running partners when they're all in your head."

Elisha Cooper (From the August 2010 issue of Runner's World)

Saucony Ride 4 Miles: 5.75
Comments(32)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ha ha...I went to ride with the Big Boys in Gruene today and found out, when I got there that they had already left. They usually leave at 6:00 but I guess with the days getting shorter they are now leaving at 5 or 5:30. I decided to go ahead and ride solo. I passed them about half 12 miles out, they were already headed back. On all my other rides in Gruene I have started out with the Big Boys so I was able to draft off them for the first 6 or 7 miles. My best speed, with their help, has been 19.2 avg. speed. Today it was 19.5 by myself so I'm happy with that. I didn't start out very strong either today as I was trying to decide if I was going to push or just cruise.

10/25/2011 (Gruene Ride)
Miles Time Speed HR HR % River Road to Fisher Store
5 19.2 132 65%
5 19.8 143 73%
5 19.2 143 73%
5 20.1 141 72%
5 19.1 147 76%
4 19.9 145 74%
29 Total 19.55 141 72%
Miles Speed 83 Degrees

I'm almost to that 30 mile @ 20 mph goal.

(I did have one stop once to turn on my lights on this ride since I rode past dark.)

Matthew 5:16
Let your light shine before men in such a way that they may see your good works, and glorify your Father who is in heaven.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

So I look back at where I was a year and a half ago and realize that I couldn't run a mile without thinking I was going to die. Today I ran a very easy 4 miles at 8:45 pace. I know that's not that fast but as I was running I was thinking how easy this pace feels now. I haven't run many really easy miles lately so it was kinda nice to just relax and run! It was very foggy and humid so I was sweating but my legs and breathing were both relaxed and consistant. I think I'm as ready as I'm going to get for the race on Saturday. I'm not expecting to set a new PR but just run a decent training run. The temperature is supposed to be about 45 which is cold for me. I'll have to wear some extra clothes to try and keep warm and I'm thinking about running in my Brooks Racers and not carry any water (just drink at the aid stations) to take some weight off. The race route is the same route that I've ridden my bike several times, it goes along the Guadalupe river crossing it ocassionally. It's a very nice run or ride.

Here's the simple details of this morning's run:

10/27/2011
Mile Time HR HR % 2 Miles Out and Back
1 8:40:00 129 63%
2 8:50:00 141 72%
3 8:40:00 140 71%
4 8:46:00 142 72%
Total 34:56:00 138 69%
Pace 8:44:00 62 Deg.    

Psalm 23:1-3

 1 The LORD is my shepherd, I lack nothing.
 2 He makes me lie down in green pastures,
he leads me beside quiet waters,
 3 he refreshes my soul.

Brooks Racer ST 5 (Race Shoes) Miles: 4.00
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

So today is a rest day before my Half Marathon tomorrow. I may go out this evening and run 2 miles just to keep loose.

I started looking more closely at the RLRF program and counted the miles per week the program recommends. It starts out with 23 and increases to about 35 max. (Looks like I won't be on the milage board for a while!) I then went back and looked at my running for the last 11 weeks (starting after the hip layoff) and reviewed my running and biking miles. Below is the chart:

Week of 8/14 Week of 8/21 Week of 8/28 Week of 8/35 Week of 8/42 Week of 8/49 Week of 8/56 Week of 8/63 Week of 8/70 Week of 8/77 Week of 8/84
Sunday 2 18   25 46   19 2     7 5.5   7.5   30   17
Monday   25.25 2   2     2 12.5 5   5   25.25 6.75 5.75  
Tuesday   10   34 45.3   45 2 29.5 16.75 6.5   7     29
Wednesday 2 32.11   23 44 2 14 2 28.5   28 7 28.35   45.5 20 7    
Thursday   12   40 12   31 33 5   7.6   14.5   22 4  
Friday 2 22   22 26.5   20 4 run 2 34 5 9   20   2  
Saturday   55     50   80 81   24 47     14.5 13.1  
Miles per Week 6 174.36 2 144 2 223.8 2 209 10 155 14 115.5 24 92.1 28.6 70.75 29 40 28.25 52 24.85 46
Run Bike Run Bike Run Bike Run Bike Run Bike Run Bike Run Bike Run Bike Run Bike Run Bike Run Bike

I know this is probably information overload....sorry! Looking at the training and this history report, I believe I need to up my biking to about 80-100 miles per week for my cross training. I believe my body can easily handle 35 miles of running each week. my only concern in the program is holding the paces and finding time to ride 100 miles a week (it's hard to find the time to bike).

Proverbs 21:31
Do your best, prepare for the worst— then trust God to bring victory.

Comments(9)
Race: Marathon for Adoption (13.1 Miles) 01:35:55, Place overall: 30, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0013.100.000.0015.10

Total time: 1:35:55

New PR by 21 seconds

Pace: 7:19

1st Place in Age Division

When I signed up for this race I planned to run it for fun and not worry about my time, but as usual the closer the race got the more my competitive nature kicked in and I started setting goals in my head but all along I was really unsure about I could do. Since my hip problem, 10 weeks ago, I have only had four good weeks of  running training (between 24 and 30 miles of running) but my biking miles for the ten weeks has been about 150 miles per week. This week I ran pretty hard Monday and biked really hard on Tuesday. I was very sore after that but as I tapered and rested for the rest of the week I began to feel really good and by this morning felt great!

Still not knowing what to expect I decided to try and run the first three miles at about a 7:30 pace (the first three miles of the race is uphill) and see how I felt after that and determine what to do next.

It was 42 degrees this morning when I got the race so I stayed in my car until they played the national anthem. At that point I jumped out of my car and jogged to the starting chute to find myself at the back of about 1,500 people. As usual I found myself ducking, dodging and pushing people for the first mile to try and keep up my 7:30 pace. After the first mile things cleared out and I had no problem keeping stride. The first mile ended up being 7:24 (good). For some reason I picked up the pace on mile 2…I think it had a little more flat and I ended up running a 7:16. The third mile was fairly steep and I slowed back to 7:24 giving me a little faster average on the first three miles than I had planned. At this point, as I was feeling pretty good I decided to go ahead and pick up the pace for a while. Miles 4 thru 6 were the flattest part of the course and I just cruised to the turn-around point with times of 7:18, 7:16 and 7:18. Mile 7 thru 9 were a little faster at 7:12, 7:11 and 7:12. I was still feeling pretty good at this point and my HR had leveled off for the most part. Then came the dreaded mile 10…! Mile 10 going back was all up hill and for some reason I really lost focus at this point. I ended up running a 7:55 on this mile and beginning to think I had burned myself out. At the end of this mile I began to pray for God to give me the strength to competed to the best of my ability and to give me strength to finish strong…. What do you know I ran a 7:02 on mile 11! Mile 12 was slightly downhill and I kept a good pace at 7:17. I ran mile 13 about the same pace as mile 12 except for at the half mile mark I began to kick to finish that mile at 6:48, my fastest mile of the whole race. When I got to the finish line I forgot to press my stop button on my garmin so my .1 time was wrong. I did the math and calculated I ran it in 1:22. That time doesn’t seem right but for my total time to add up to the official time that’s what it says it should be. There were two sharp 90 degree turns right at the end of the race that may have slowed me down some too.

I now believe I can run a 7:00-7:10 pace in my next Half Marathon. Overall I am very happy with my performance because it give me confidence to achieve this goal.

2 Corinthians 5:7

 6-8That's why we live with such good cheer. You won't see us drooping our heads or dragging our feet! Cramped conditions here don't get us down. They only remind us of the spacious living conditions ahead. It's what we trust in but don't yet see that keeps us going. Do you suppose a few ruts in the road or rocks in the path are going to stop us? When the time comes, we'll be plenty ready to exchange exile for homecoming.

Brooks Racer ST 5 (Race Shoes) Miles: 15.10
Comments(13)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
30.0058.6011.7510.25110.60
Brooks Launch (Retired) Miles: 19.00Saucony Ride 4 Miles: 71.50Brooks Racer ST 5 (Race Shoes) Miles: 19.10
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