High-Octane

Tour de Gruene ITT

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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 thatday!

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(9:11pace) 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
  • 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)TempleArmyMarathon BQ 4/21/13
    • 3:27:24(7:55pace) Boston Marathon BQ4/21/14
    • 3:18:40(7:35pace) CIM MarathonBQ 12/7/14
    • 3:33:07(8:08pace) San Antonio R&RMarathon BQ12/7/16
  • Triathlons:
  • (1:12:23) Martindale (Sprint) Tri For Old Glory 7/1/12

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:

  • Either Ft Worth Cowtown Marathon or The Woodlands Marathon in February '18

Long-Term Running Goals:

  • Run Sub-18:00 5K
  • Run Sub- 3:10 Marathon
  • Compete in a Full Iron Man
  • Win 1st in the World Series Team Roping Finals

Personal:

Married, two kids Kirby 23(Baylor University), Callie25(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: 17.35 Month: 105.20 Year: 105.20
Brooks Racer ST 5 (Race Shoes) Lifetime Miles: 139.32
Saucony Kinvara 2 (Race Shoes) Lifetime Miles: 396.02
Swim Time Lifetime Miles: 26.00
Trek (Road Bike) Lifetime Miles: 906.00
Altra-Instinct-Blue Lifetime Miles: 551.67
Altra Instinct Black Lifetime Miles: 181.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.2721.0012.0011.10108.37
Condor Flight (Road Bike) Miles: 33.00Saucony Cortana (Blue) Miles: 82.122012 Stationary Bike Miles: 50.00Brooks Racer ST 5 (Race Shoes) Miles: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Still somwhat recovering from the Half Marathon last Saturday. Haven't run or biked until today. Rode at about 75% effort but I can feel that I have lost some cycling conditioning. Originally I was going to shoot for 22 mph on the 1.5 mile Time Trial on Saturday but now I'm thinking it will only be about 20.5 mph. Hopefully my legs will feel a little stronger by Saturday afternoon.

11/1/12 (Morning)
Miles Time Speed HR HR %  
15 0:47:20 18.9 147 77%  
7.5 0:26:13 17 149 78%  
   
   
22.5 Total 18.2 140 78%  
Miles 1:13:33 Speed      
 
Rode Staples to 1339 Loop.
60 Degrees, Humidity 95%

“That’s why, when I heard of the solid trust you have in the Master Jesus and your outpouring of love to all the followers of Jesus, I couldn’t stop thanking God for you—every time I prayed, I’d think of you and give thanks. But I do more than thank. I ask—ask the God of our Master, Jesus Christ, the God of glory—to make you intelligent and discerning in knowing him personally, your eyes focused and clear, so that you can see exactly what it is he is calling you to do, grasp the immensity of this glorious way of life he has for his followers, oh, the utter extravagance of his work in us who trust him—endless energy, boundless strength!” Ephesians 1:18

Condor Flight (Road Bike) Miles: 22.50
Comments(1)
Race: Tour de Gruene ITT (10.5 Miles) 00:31:50, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

I will have to fill in all of the details when they post the official results but I was dissipointed in my racing. I guess my legs were just not recovered from the half marathon last weekend. They felt heavy and tired even as I starated the race.

This was interesting as I had never been in a bike race before. The bikers seem pretty serious about this sport and I wasn't really able to strike up a conversation with anyone except the lady taking the entries. The start was from a raised platform and each rider was released in 30 second intervals based on your estimated speed. I had entered 20 mph but actually expected to average more like 21 mph. The route turned out to be very hilly. At the end of the race I heard several racers talking about how difficult the course was. I would say it is was a little tougher than my typical practice routes around my house but not enough to take so much time off my average speed. Even though my legs were tired I still averaged about 23 mph throughout the first half of the race. At mile 8 I had dropped to 22 mph but at the end of the race, where the real hills were, I dropped to 19.7. Even with that I passed two riders in front of me who had 30 seconds and 1 minute leads on me. I was thinking as I passed them and got close to the finish line that everyone was probably having trouble with the hills.

Anyway, I ended up 4th in my age group (probably 25 entries) so it wasn't too bad. The top rider in my gorup was 20 mph avg. overall.

Psalm 121:1-8

1 I lift up my eyes to the mountains—

    where does my help come from?

2 My help comes from the Lord,

    the Maker of heaven and earth.

 

Condor Flight (Road Bike) Miles: 10.50
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.003.006.50

This was the first day of  my 16 weeks marathon training. I am doing the RLRF training again with possibly a few tweeks. I will be comparing each these training runs to last years training for comparison.

Todays run was good considering I just finished a cycling time trial on Saturday. Avg. time was 3 sec. less and HR was 4 bpm less.

11/5/2011 (First Day of Marathon Training)
Mile Time HR HR % Max HR
1.5 Warm-Up @ 8:05, 141 HR  
1 6:17:00 158 85% 165
  1.5 Min. Recovery  
2 6:15:00 160 86% 170
  1.5 Min. Recovery  
3 6:16:00 161 87% 171
2 Cool-Down @ 8:11, 151 HR  
   
   
   
   
   
   
         
Total 18:48:00 160 86%  
Pace 6:16:00   Total Miles 6.5
High School Track
54º - 87% Humidity
Target:
Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:15 pace, 1 Min. Recovery between each, 10 Min. Cool-down

“That’s also why you pay taxes—so that an orderly way of life can be maintained. Fulfill your obligations as a citizen. Pay your taxes, pay your bills, respect your leaders.” Romans 13:6

Saucony Cortana (Blue) Miles: 6.50
Comments(11)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles just because!

Proverbs 16:4 

The Lord has made everything for its purpose, even the wicked for the day of trouble.

Saucony Cortana (Blue) Miles: 4.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Frustrated...4 miles @ 8:07 pace.

Proverbs 16:4

The Lord has made everything [to accommodate itself and contribute] to its own end and His own purpose—even the wicked [are fitted for their role] for the day of calamity and evil.

Saucony Cortana (Blue) Miles: 4.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.003.000.007.00

First of all, this probably be my last post for about 10 days. We are going on a cruise and won't be back until Nov. 18th...... Yeah!!! I will probably be doing all of my runs on a TM on the ship :-(

This was the second training run in my 16 week marathon training. Today was a tempo run. It was supposed to be 2 warm-up, 2 tempo @ 6:45 and 2 cool-down but I decided before I started to run 3 tempo @ 6:45 knowing that would be a very achievable goal. My plan is to push the limits of this training session to try and have some cushion for my race goal. Last year, when I did this same training, I hit and exceeded almost all of the training paces and distances but fell well short of the 3:15 predicted marathon time. I'm not expecting a 3:15 marathon this time but would like to break the 3:20 mark.

As I was running the tempo miles today I was wondering why 6:26 (5K pace) was so much harder than this 6:45 pace :-)

11/8/2011
Mile Time HR HR % Max HR
1.75 Warm-up @ 8:17 Pace, HR 135
1 6:51:00 156 83%  
2 6:41:00 163 88%  
3 6:48:00 170 93% 175
2.25 Cool-down @ 8:30 Pace, HR 150
   
   
   
   
         
Tempo Miles 20:20:00 163 90% 175
Pace 6:46:40      
Ran Small Loop + Clockwise
52º, 100% Humidity (Very Foggy)
Target:
Tempo Run, 2 Warm-up, 2 @ 6:45 pace, 2 Cool-down

Decided to run 3 instead of 2 to make it a full Small Loop. Broke the warm-up and cool-down up a litte to have the best part of the loop for the 3 mile tempo.

Matthew 8:23-26

23-25 Then he got in the boat, his disciples with him. The next thing they knew, they were in a severe storm. Waves were crashing into the boat—and he was sound asleep! They roused him, pleading, “Master, save us! We’re going down!”

26 Jesus reprimanded them. “Why are you such cowards, such faint-hearts?” Then he stood up and told the wind to be silent, the sea to quiet down: “Silence!” The sea became smooth as glass.

 

Saucony Cortana (Blue) Miles: 7.00
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 Miles @ 7:52 - HR 158, on TM at hotel...I'm on vacation but still trying to complete my RLRF training.

Saucony Cortana (Blue) Miles: 13.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

11/11 - Cycled for 1:13:55 on Stationary Bike - 20 MPH

2012 Stationary Bike Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.002.006.00

11/12/2012
Mile Time HR HR % Max HR
2 Warm-Up  
0.5 2:58:00 #N/A  
  2 Min. Recovery  
0.5 2:58:00 #N/A  
  2 Min. Recovery  
0.5 2:58:00 #N/A  
  2 Min. Recovery  
0.5 2:58:00 #N/A  
  2 Min. Recovery  
2 Cool-Down  
   
   
   
         
Total 11:52:00 0 #N/A  
Avg. Time 2:58:00   Total Miles 6
TM on Cruise Ship
70º + 
Target:
Repeats - 1 Mile Warm-up, 4 x 800 @ 2:58, 2 Min. Recovery between each, 10 Min. Cool-Down.

For some reason I couldn't get the details from my Garmin. Actually the paces were a little faster than noted. Set TM at 1% incline

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

11/13 - Cycled for 30 Minutes, Ran for 2 Miles

2012 Stationary Bike Miles: 10.00Saucony Cortana (Blue) Miles: 2.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.005.000.007.00

11/14/2012
Mile Time HR HR % Max HR
1 8:16:00 127 Warm-up  
1 6:54:00 141 73%  
2 7:17:00 151 80%  
3 7:11:00 155 82%  
4 7:09:00 159 85%  
5 6:59:00 164 89%  
1 8:30:00 143 Warm-up  
         
Total 52:16:00  
         
Tempo Miles 35:30:00   Total Miles 7
Pace 7:06:00      
TM on Cruise Ship
70º + 
Target:
Tempo run - 1 Warm-up, 5 @ 7:26 pace, 1 Cool-down.




Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

11/15 - Spin Class on Cruise Ship - 1 Hour

2012 Stationary Bike Miles: 20.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.000.000.0015.00

11/16/2012

 

 

 

 

Mile

Time

HR

HR %

 

1

8:03:00

133

68%

 

2

8:03:00

154

82%

 

3

8:03:00

152

80%

 

4

8:03:00

151

80%

 

5

8:03:00

152

80%

 

6

8:03:00

153

81%

 

7

8:03:00

157

84%

 

8

8:03:00

158

85%

 

9

8:03:00

159

85%

 

10

8:03:00

160

86%

 

11

8:03:00

160

86%

 

12

8:03:00

161

87%

 

13

8:03:00

164

89%

 

14

8:03:00

167

91%

 

15

8:03:00

167

91%

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Total

120:45:00

157

83%

 

Pace

8:03:00

 

 

 

TM on Cruise Ship

 

 

 

70º +

 

 

 

 

Target:

Long Run - 15 @ 8:11 Pace.

 

I felt terrible hours after this run. The first 7-8 miles were fine but then I really started struggling. It seemed very hot and I sweated like crazy. I may have gotten dehydrated.

 

 

 

 

 

 

 

 

 

 

 

Saucony Cortana (Blue) Miles: 15.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.002.508.00

Okay...I'm back to the "REAL" world after being on vacation (Caribbean Cruise) for seven days. The entire trip took 10 day. It was fun but I think I'll go somewhere else next time, when I curise, since I've been to the caribbean several times.

I tried to keep up my running training as best I could but it was all on the TM or Stationary Bike. I loaded all of the workouts but didn't add any commentary. Basiclly I hit all of the workouts as scheduled but struggled on the longest run. It was hot in the gym and I think I dehydrated before the end of the workout.

Here's todays workout, Interval Training, on the track. I was happy to run on real ground and as usual I enjoyed the Intervals. All of my times were slightly faster, with lower heart rates, than last years training run.

11/16/2012

 

 

 

 

Mile

Time

HR

HR %

 

1

8:03:00

133

68%

 

2

8:03:00

154

82%

 

3

8:03:00

152

80%

 

4

8:03:00

151

80%

 

5

8:03:00

152

80%

 

6

8:03:00

153

81%

 

7

8:03:00

157

84%

 

8

8:03:00

158

85%

 

9

8:03:00

159

85%

 

10

8:03:00

160

86%

 

11

8:03:00

160

86%

 

12

8:03:00

161

87%

 

13

8:03:00

164

89%

 

14

8:03:00

167

91%

 

15

8:03:00

167

91%

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Total

120:45:00

157

83%

 

Pace

8:03:00

 

 

 

TM on Cruise Ship

 

 

 

70º +

 

 

 

 

Target:

Long Run - 15 @ 8:11 Pace.

 

I felt terrible hours after this run. The first 7-8 miles were fine but then I really started struggling. It seemed very hot and I sweated like crazy. I may have gotten dehydrated.

 

 

 

 

 

 

 

 

 

 

 

Matthew 11:28

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.”

  

Brooks Racer ST 5 (Race Shoes) Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

Today was supposed to be a cross-training day but I opted out and simply went out and ran. This week is a little messed up since I'm running a 5K on Thanksgiving morning.

11/20/2012
Mile Time HR HR %  
1 7:29:00 138 71%  
2 7:58:00 148 78%  
3 7:31:00 153 81%  
4 7:01:00 159 85%  
Total 29:59:00 150 79%  
Pace 7:29:45      
Out and Back
55º 
Target: None

I used to run this same route at 8+ with the same effort.

Psalm 90:17

"And may the Lord our God show us his approval and make our efforts successful.Yes, make our efforts successful!"

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.750.000.000.503.25

HAVE A HAPPY THANKSGIVING EVERYONE....!

Psalm 107:1
"Give thanks to the LORD, for he is good; his love endures forever."

So tomorrow is another attempt to break 20:00 in the 5K. I'm thinking this may be a fairly flat course. My last 5K had a couple of pretty good hills so I'm hoping I can make up the 6 seconds on this flatter course.

Today went out and ran just to stretch my legs. I ran at 5:45 for a quarter mile on the first and the last mile, the rest was just easy running.

11/21/2012
Mile Time HR HR %  
1 7:36:00 143 74%  
2 8:37:00 142 74%  
3 7:33:00 151 80%  
0.25 7:37:00 148 78%  
Total 31:23:00 146 76%  
Pace 7:54:00      
Out and Back
52º 
Target: Ran 1/4 of first and last mile at 5:45 Pace

 

Comments(2)
Race: Gruene Turkey Trot (3.1 Miles) 00:19:21, Place overall: 18, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.003.103.10

Revised Race Report.... :-(

I started thinking about how happy I was with this race and wanting to verify it was a "REAL" PR.  Originally I didn't think to ask if the course was "certified" so I decided to dig in and find the answer. The advertised race information did not say anything about it being certified but I did find, in another place, a comment that indicated it was. Not feeling confident in that information I decided to e-mail the race director. Here's his response: "Congratulations on a great finish.  The course is not certified and is about 50 meters short." AHHHHH...So I guess it was not a true PR.

During the race I had my watch set for: Current Pace, Average Pace, Heart Rate and Time. When I finished the race I stopped my watch and noted the Average Pace at 6:14 and the time at exactly 19:21. Now I know why my watch measured the course a little short. On top of all this I accidentally deleted the last portion of the race (the part after the 3 mile mark) so I don't really have the exact time for that section. I came up with the :30 by simple math adding the first three mile together and subtracting the overall finish time.

Now what do I do....??? Eat crow and go on I guess. In my defense, I was at a 6:14 pace for 3:?? miles and I believe I could have hung on for the extra 50 meters! (How long does it take to run 50 meters anyway?)

_____________________________________________________________________

YEAH....I finally broke 20:00 in the 5K!!!

 Actually I smashed it with a 19:21.

This was the biggest 5K I had ever run. There were 1450 runners (lots of walkers).

I warmed up with a 2 mile jog and got the start line about 5 minutes before the race started. I lined up fairly close to the front. On my first mile I just tried to stay right at my 6:25 goal pace. My first mile came in at exactly 6:25 and it felt good. Mile two was a littler tougher but I pulled out another 6:25 but was thinking I might start to fade on the last mile. Halfway through the last mile I thought to myself, "I've only got a little more than half a mile to go" so I decided to put my body in torture mode and picked up the pace quite a bit running at a sub-5 pace most of the way. Mile 3 came in at 6:01 and the last .1 was :30.

Now I believe I can break 19:00 on the 5K!

It's amazing what a body can do when it's pushed...even an old one :-) 

Oh...I won the Master's Division (although I don't think this was a very competitive race even though it had a lot of entries). One last note: my Garmin measured the course a few steps short of 3.1 but I did cheat the tangents as much as I could on every turn.

Saucony Cortana (Blue) Miles: 5.10
Comments(14)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Dang It...Dang It...Dang It...!!!

Another setback! I had a accident (horse related) this weekend and either broke or sprained my big toe really badly. It is all black and blue, swolen and very painful to move. I was supposed to do my long run on Saturday and Interval training again today but there was no way I could do either. I managed to go to the gym and run on the elliptical for 5 miles. It was uncomfortable but at least I did something. I also did a few leg presses and some upper body work. I am going to be really disappointed if this toe doesn't get better very quickly!

Philippians 4:6-7 

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

I don't know what's going on but there are a few comments, entered below, that were pulled up from some previous blog entry. Notice the entry date of Jan. 3rd. I guess it's a program glitch. I tried to get rid of them but couldn't.

Saucony Cortana (Blue) Miles: 5.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

Back to the stinky, hot gym this morning for another torturous 5 mile on the Elliptical. (I really don't like that thing, it's just uncomfortable to ride/run.) I then got on the TM for 2 miles @ 7:30 pace. I had to adjust the way I ran by concentrating on not putting any pressue on my toe and just using the ball of my foot to push off, but it didn't seem too bad (a little painful but not bad). I may take tomorrow off and then try and jump back into my training. The next run is supposed to be a four mile tempo with a mile or so warm-up and cool-down. I think I can manage that!

Matthew 19:26 

But Jesus looked at them and said, “With man this is impossible, but with God all things are possible.”

Saucony Cortana (Blue) Miles: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.820.004.000.006.82

If it weren't for the sore toe, this would have been a good run. It was 37 degrees, low humidity and no wind. I can almost tolerate this temperature when running. My toe and foot are still very sore but I've got go keep running. I modified my stride by concentrating on landing and pushing off with the back of my foot. This takes the pressure off my toe and the front of my foot. I could feel this working different muscles in my lower legs. My legs were also very sore from the gym workout the last couple of days. Mainly it was fron the leg presses I did. I didn't do a lot of weight but I did do quite a few reps (60) and stretched all the way down with the weights.

I looked back and compared this run to the exact same one in last years training. The time was almost exactly the same. My HR was slightly lower this time which is a good indication that I am a little more fit than last year. I'm hoping to be able to do a long run in a couple of days for comparison too if my foot allows it. Twenty miles seems daunting right now, especially as I sit here with my foot aching :-(

12/28/2011
Mile Time HR HR % Elev.
Change
1.82 8:12 Pace 149 Warm-up  
1 6:49:00 148 78% -100'
2 6:55:00 159 85% + 75'
3 7:07:00 162 87% +100'
4 6:41:00 162 87% - 75'
   
   
1 8:42 Pace 147 Warm-up  
         
Total 27:32:00  
    Total Miles 6.82
Tempo Miles 27:32:00 158 84%  
Pace 6:53:00      
Small Loop
 37 Degrees, 55% Humidity 
Target:
Tempo Run - 1 Warm-Up, 4 Miles @ 7:00 pace, 1 Miles Cool-Down
Note: Wore 2 pairs of gloves, heavy underarmor bottoms, arm sleeves & shorts, cotton socks & beanie.

Joshua 1:9

Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the Lord your God will be with you wherever you go.”

 

Saucony Cortana (Blue) Miles: 6.82
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

Junk Miles:

11/30/2012
Mile Time HR HR %  
1 8:25:00      
2 8:31:00 155 82%  
3 8:34:00 143 74%  
4 8:52:00 149 78%  
5 8:35:00 149 78%  
6 8:18:00 155 82%  
0.7 6:09:00 155 82%  
         
Total 57:24:00 151 79%  
Pace 8:34:02      
Small Loop
62º 
Target:
This was supposed to be my Week 13 Long Training run but I was just feeling tired after the first loop so I decided to stop and do the long run on Sunday. 

Proverbs 18:9 

Whoever is slack in his work is a brother to him who destroys.

Here's my hurt toe!

Saucony Cortana (Blue) Miles: 6.70
Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.2721.0012.0011.10108.37
Condor Flight (Road Bike) Miles: 33.00Saucony Cortana (Blue) Miles: 82.122012 Stationary Bike Miles: 50.00Brooks Racer ST 5 (Race Shoes) Miles: 8.00
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