High-Octane

December 2012

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Location:

Kingsbury,TX,USA

Member Since:

Jan 10, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

 

Some day I will not be able to do this...today is not that day!

Started Running (6/1/10) @ 50 Yrs Old

  • 5K:
    • 22:26 (7:14 pace) McAllister Park 8/14/10
    • 22:24 San Marcos (7:13 pace) 10/19/10
    • 21:09 San Marcos (6:49 pace) 11/20/10
    • 20:19 San Marcos-Faith Run (6:33 pace) 5/26/12
    • 20:06 Fentress (6:26 pace) 10/20/12
    • *19:21 Gruene (6:20 pace) 11/22/12 (*Short Course)
    • 19:42 San Marcos-Faith Run (6:21 pace) 5/25/13
    • 19:42 San Marcos-Faith Run (6:21 pace) 5/24/14 (Not a Typo, exactly same time as last year)
    • 21:38 New Braunfels Orange Leaf (6:58 pace) 7/19/14
    • 19:33 Gruene Turkey Trot (6:18 pace) 11/27/14
    • 19:43 Kyle-For the Love of Go (6:27 pace) 2/14/15
  • 5 Miles:

    • 34:03 (6:48 pace) Hillsboro, Ill 7/4/11
  • 10Ks:
    • 43:24 (7:00 pace) Gatesville, Tx 6/4/11
  • Half Marathons:
    • 1:42:16 (7:48 pace) Austin Livestrong  2/20/11
    • 1:36:23 (7:21 pace) Moe's Better Half  3/6/11
    • 1:35:55 (7:19 pace) Chosen Half Marathon for Adoption 10/29/11
    • 1:30:10 (6:53 pace) Austin 3M 1/2/12
    • 1:43:13 (7:54 pace) Orange Leaf  7/14/12
    • 1:33:44 (7:08 pace) Chosen Half Marathon for Adoption 10/27/12
    • 1:32:23 (7:03 pace) Austin 3M 1/13/13
    • 1:35:16 (7:16 pace) Marathon for Adoption 10/26/13 (Ran off-course .3 miles)
    • 1:36:48 (7:23 pace) SA Rock-N-Roll 11/17/13
    • 1:37:06 (7:25 pace) Chosen Half Marathon for Adoption 10/25/14
    • 2:00:28 (9:11 pace) Long Beach Half Marathon (Paced Callie) 10/11/15
    • 1:39:29 (7:35 pace) Marathon for Adoption 11/21/15
    • 1:34:06 (7:11 pace) Marathon for Adoption 11/19/16
    • 1:37:43 (7:37 pace) Marathon for Adoption 11/18/17
    • 1:36:30 (7:22 pace) Marathon for Adoption 11/17/18
  • Marathons:
    • 3:38:09 (8:19 pace) Oklahoma City Marathon 5/1/11
    • 3:30:16 (8:01 pace) Ft. Worth Cowtown 2/26/12
    • 3:30:53 (8:03 pace) Oklahoma City Marathon 4/29/12 
    • 0:00:00 (DNF) Ft Worth Cowtown Marathon 2/24/13 (Ran off-course)
    • 3:22:56 (7:44 pace) Temple Army Marathon BQ 4/21/13
    • 3:27:24 (7:55 pace) Boston Marathon BQ  4/21/14 
    • 3:18:40 (7:35 pace) CIM Marathon BQ 12/7/14
    • 3:33:07 (8:08 pace) San Antonio R&R Marathon BQ 12/7/16
    • 3:25:32 (7:51pace) The Woodlands Marathon BQ 3/3/18
    • 3:26:17 (7:52 pace) The Woodlands Marathon BQ 3/2/19
  • Triathlons:
  • (1:12:23) Martindale (Sprint) Tri For Old Glory 7/1/12
  • Ragnar Relay:
  • (28:24:24) SoCal Ragnar 4/6-7/18 

Short-Term Running Goals:

  • 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
108.3980.270.0014.12202.78
Saucony Cortana (Blue) Miles: 169.25Saucony Ride 4 (Orange Heel) Miles: 23.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.160.000.000.0020.16

There's just something wrong with logging miles like this as "Easy Miles". Even though they were slow they were not "Easy". I don't know what it is about this run (20 miles @ 8:26 pace) but it's been hard every time I've done it. It must be either too slow or two long, I'm not sure which :-)

I finished the run but was completly beat at the end. It took all day to recover, my legs felt like crap and I was completly worn out. My hams were really tight and aching after the run. Today my hams are good but my quads are sore. 

Target was 20 miles @ 8:26 pace.

12/2/2012
Mile Time HR HR %  
1 8:26:00 130 65%  
2 8:38:00 142 74%  
3 8:20:00 138 71%  
4 8:48:00 142 74%  
5 8:41:00 144 75%  
6 8:30:00 143 74%  
0.83 7:15:00 147 77%  
7 8:20:00 144 75%  
8 8:26:00 152 80%  
9 8:05:00 147 77%  
10 8:36:00 151 80%  
11 8:24:00 155 82%  
12 8:18:00 155 82%  
0.83 7:04:00 159 85%  
13 8:06:00 154 82%  
14 8:54:00 158 85%  
15 8:13:00 156 83%  
16 8:35:00 160 86%  
17 8:43:00 164 89%  
18 8:24:00 165 89%  
0.5 4:21:00 165 89%  
20.16 Total Miles  
Total 171:07:00 159 84%  
Pace 8:29:17      
Where Run - Small Loop 3X
Weather - 72 degrees, 90% Humidity

Matthew 7:13-14

13-14 “Don’t look for shortcuts to God. The market is flooded with surefire, easygoing formulas for a successful life that can be practiced in your spare time. Don’t fall for that stuff, even though crowds of people do. The way to life—to God!—is vigorous and requires total attention.

There's no shortcut to marathon success!

Saucony Cortana (Blue) Miles: 20.16
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.003.008.00

Sore quads, sore toe but I got it done! The first mile I felt good (energy wise) but about halfway into the second mile I started to doubt myself and started to labor. Not happy with the inconsistant times but happy I didn't quit.

 
12/4/2012
Mile Time HR HR %  
2.5 Warm-Up @ 8:35 Pace, 141 HR  
1600m 6:04:00 163 88% 169
1.5 Min Recovery  
1600m 6:21:00 165 89% 174
1.5 Min Recovery  
1600m 6:19:00 165 89% 175
2.5 Cool-Down @ 9:18 Pace, 145 HR
   
   
   
   
   
   
   
Total 18:44:00 164 89%  
Avg. Pace 6:14:40 Total Miles 8
Where Run - High School Track
Weather - 66 degrees, 70% Humidity
Target:
Repeats - 10-20 Min. Warm-up, 3 x 1600 @ 6:12 pace, 1 Min. Recovery between each, 10 Min. Cool-down.

Notes:
First mile too fast. Legs were still sore from 20 miler on Sunday. Toe still sore too.  Way too inconsistant in the paces.

Matthew 14:31

"Immediately Jesus reached out his hand and caught him.
"You of little faith," he said, "why did you doubt?""

Saucony Cortana (Blue) Miles: 8.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

I don't really know what to call this run since it's not part of my RLRF training program. Since I've not been able to get and cross-training in I just decided to RUN! No pace, no plan, no heart monitor, just run what felt good. I ran the flats medium, the down slopes faster and the hills slow (I guess that was the plan :-). My legs were a little sore but actually better than yesterday. Tomorrow I will run a Temp run, then have a couple of days off. I'm not sure what my running schedule will be for the next 10 days as I am leaving for The World Series Team Roping finals in Las Vegas on Thursday. It may all be treadmill runs for those days.

12/5/2012
Mile Time HR HR %  
1 8:08:00 No HR
Monitor
 
2 8:04:00  
3 7:37:00  
4 8:25:00  
5 7:25:00  
6 7:39:00  
7 7:44:00  
8 7:56:00  
9 7:07:00  
10 7:13:00  
   
Total 77:18:00 0 0%  
Pace 7:43:48      
         
Big Loop
48º - 40% Humidity
Target:
None… I Just Ran

Matthew 28:19-20

19 Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, 20 and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.”

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.820.000.003.006.82

Tempo run today. I was a little fatigued and it showed in the overall run. The third mile is mostly uphill and and you can see the effects of the fatigue in the pace. I think a couple of rest days are in order.

12/6/2012
Mile Time HR HR % Max HR
1.82 Warm-up  
1 6:44:00 148 78% 154
2 6:46:00 160 86% 168
3 7:04:00 163 88% 167
2 Cool-down  
   
   
   
   
   
   
         
Tempo Miles 20:34:00 157 84%  
Pace 6:51:20   Total Miles 6.82
Where Run - Small Loop
Weather - 52 Degrees, Foggy, 60% Humidity
Target:
Tempo Run - 2 Miles Easy, 3 Miles @ 6:45 pace, 1 Mile Easy

Quote from an article in Marathon Nation:

"Someone who is busier than you is running right now."

 

Saucony Cortana (Blue) Miles: 6.82
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

16.5 @ 8:11 Avg. on the treadmill in Las Vegas. $15.00 to get into the gym. They really don't want you in there! Lots of really nice equipment but no one there :-(

This run was good until about mile 17 when I started to get light headed and my hands began to tingle. Didn't have anything but water but may not have drank enough or maybe it was the Altitude?

Saucony Cortana (Blue) Miles: 16.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.120.000.000.008.12

8.12 @ 8:31 Avg. pace. Ran the first two miles with a friend, slow in the 9's then ran by myself for the rest.

I couldn't bear to spend another $15 to get into the gym so I just ran on the streets in Las Vegas. Luckly, where we are staying, is off the strip and there are several options to run.

Good run but oddly sore after the run. Only carried one 16 oz bottle of water so I probably got dehydrted. 

Saucony Cortana (Blue) Miles: 8.12
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.520.000.007.52

7.52 miles @ 7:54 Avg. pace (HR 150) on the streets of Las Vegas.

I'm not going to try and speed work this week since I don't have a track to run on.

So, I just ran! I only took one bottle of water and started feeling dehydrated at about 6 so I stopped.

I was very happy with this run as I felt strong and m HR was good. I progressed from 8:10 on the first mile down to 7:33.

On another note:

I completed the first rounds of roping competition. Had a little mishap and didn't make it back to the finals for the big prize money but I did win a Rotation which paid $6,000 per team ($3K each). Not bad but not as good as one always hopes. Thursday starts the final event. Hopefully I can finish strong. I won big in this final event last year! 

Saucony Cortana (Blue) Miles: 7.52
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.500.000.008.50

8.5 Miles @ 7:57 Avg. Pace. Not sure why but my HR monitor gave some odd readouts. It may be since the humidity is so low there wasn't enough sweat to allow for a good reading between my chest and the monitor...?

Saucony Cortana (Blue) Miles: 8.50
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Back from Las Vegas with just a little money in my pocket. I won a "Fast Time" in one Roatation which paid $ 3,000 ($ 6,000 for the team). This got a lot of my entry fees back so I'm happy to win this. Had one mishap that kept me from making it into the big finals. I slipped a horn on one steer to keep us from being high call back in the big finals. Now it's time to start a new year and qualify again for next year's finals. They are just too good to miss.

Now to running:

I wasn't feeling to good this morning so I decided to only run 10 miles. I seemed to have a cold or sinus infection that is really dragging me down.

12/16/2012
Mile Time HR HR %  
1 7:44:00 135 69%  
2 7:53:00 149 78%  
3 7:46:00 148 78%  
4 8:22:00 153 81%  
5 7:47:00 149 78%  
6 8:00:00 148 78%  
7 7:47:00 153 81%  
8 7:51:00 159 85%  
9 7:24:00 158 85%  
10 7:22:00 163 88%  
   
   
   
         
Total 77:56:00 152 80%  
Pace 7:47:36      
Where Run - Big Loop
Weather - 61 degrees, light rain.
Target:
Long Run - 18 miles @ 8:11

Note: I was really tired from the trip from Las Vegas and I have a cold or sinus infection. Running short on time so I didn't attempte an 18 mile run.


Genesis 2:7

Then the Lord God formed the man of dust from the ground and breathed into his nostrils the breath of life, and the man became a living creature.

Saucony Cortana (Blue) Miles: 10.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.003.128.87

Back to the RLRF program although I ran what I missed last week instead of this weeks schedule. I'm still feeling really crummy but Callie (my daughter) is in town and so she went and ran with me. I don't think I would have done this without her being here. I was supprised I actually kept the paces. I actually was much better this time than the last training cycle (3:46 Avg. 165 HR).

12/17/2012
Mile Time HR HR % Max HR
2.5 Warm-Up @ 8:14 Pace, 145 HR  
1000m 3:42:00 153 81% 167
400m Recovery (Walk/Jog)  
1000m 3:43:00 155 82% 169
400m Recovery (Walk/Jog)  
1000m 3:45:00 155 82% 168
400m Recovery (Walk/Jog)  
1000m 3:45:00 156 83% 169
400m Recovery (Walk/Jog)  
1000m 3:38:00 156 83% 167
400m Recovery (Walk/Jog)  
2 Cool-Down @ 8:09 Pace, 147 HR  
Total 18:33:00 155 82% 168
Avg. Pace 3:42:36   Total Miles 8.825
Where Run - High School Track
Weather - 53 degrees, 30% humidity
Target:
Repeats - 10-20 Min. Warm-up, 5 x 1000 @ 3:44 (5:58 pace) 400m Recovery between each, 10 Min. Cool-down.
Notes: Good workout but I have a cold or sinus infection so didn't feel very well. Also, this was actually the workout I missed for week 13. 

Psalm 144:12

May our sons in their youth be like plants full grown, our daughters like corner pillars cut for the structure of a palace;

Saucony Cortana (Blue) Miles: 8.82
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Today is supposed to be a cross-training day but it's too cold to ride my bike and I didn't want to go to the gym so I simply ran slow. Target was to keep my HR below 140.

12/18/2012
Mile Time HR HR %  
1 8:53:00 136 70%  
2 8:48:00 141 73%  
3 9:03:00 128 64%  
4 9:01:00 133 68%  
5 8:38:00 133 68%  
6 8:47:00 132 67%  
7 9:10:00 133 68%  
8 8:38:00 134 68%  
9 8:38:00 136 70%  
10 9:03:00 136 70%  
   
   
   
         
Total 88:39:00 134 68%  
Pace 8:51:54      
Where Run - Big Loop
Weather - 41 Degrees, 40% humidity.
Target:
Keep HR below 140.

Jeremiah 17:9

9-10 “The heart is hopelessly dark and deceitful,
    a puzzle that no one can figure out.
But I, God, search the heart
    and examine the mind.
I get to the heart of the human.
    I get to the root of things.
I treat them as they really are,
    not as they pretend to be.”

Saucony Cortana (Blue) Miles: 10.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.150.000.005.009.15

Well, running 4 days in a row has made me tired as shown in this run. I was schedule to run 6 tempo miles but after 5 I threw in the towel. Nothing hurts on my body and I'm not really sore, just tired. I couldn't even get my HR up to max. I think I'll rest tomorrow.

12/19/2012
Mile Time HR HR % Max HR
1.25 Warm-Up @ 8:35 Pace, 129 HR  
1 6:49:00 151 80%  
2 7:08:00 160 86%  
3 7:04:00 161 87%  
4 7:18:00 161 87%  
5 7:29:00 162 87%  
0.25 Walked  
2.65 Cool-Down @ 8:45  
   
   
 
 
Tempo Miles 35:48:00 159 85%  
Pace 7:09:36   Total Miles 9.15
Small Loop + Smallville (Clockwise) 
Weather - 71 Degrees, 80% Humidity
Target:
Tempo Run - 1 Mile Easy, 6 Miles @ 7:00 pace, 1 Mile Easy
Notes:
Just couldn't do 6 so I stopped at 5. I think I was just tired. This was my 4th consecutive day to run. It was also hot anad humid.

Galatians 4:21-26

(It's not about the land Israel)

21 Tell me, you who want to be under the law, are you not aware of what the law says? 22 For it is written that Abraham had two sons, one by the slave woman and the other by the free woman. 23 His son by the slave woman was born in the ordinary way; but his son by the free woman was born as the result of a promise.

24 These things may be taken figuratively, for the women represent two covenants. One covenant is from Mount Sinai and bears children who are to be slaves: This is Hagar. 25 Now Hagar stands for Mount Sinai in Arabia and corresponds to the present city of Jerusalem, because she is in slavery with her children. 26 But the Jerusalem that is above is free, and she is our mother.

Saucony Cortana (Blue) Miles: 9.15
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.000.000.0015.00

MLR Today, (learned that term from Slow Joe :-).

Last week's long run was supposed to be 18 @ 8:11 pace (but I missed that run). This week was supposed to be 13 @ 7:41 (and I didn't run this pace). But I guess if you average the two runs I pretty much hit the mark :-)

One thing I noticed was how consistant my HR was throughout the run. I don't think it's ever stayed so even for so long. The 27 degree temperature may have had something to do with this. It was cold but I bundeled up pretty well and luckily I didn't really get too cold, not even my hands or feet.

I have been just drinking water on all of my runs but today I just drank gatorade and took one gel during this run.

When I finished the run I felt pretty good. I believe I could have run a few more miles around an 8:00 pace but I couldn't have complete a full marathon. I guess I still need some more training and conditioning!

12/21/2012
Mile Time HR HR %  
1 7:51:00 142 74%  
2 7:32:00 149 78%  
3 7:45:00 154 82%  
4 7:41:00 150 79%  
5 7:45:00 151 80%  
6 7:49:00 152 80%  
7 8:18:00 152 80%  
8 8:42:00 152 80% Biggest Hill
Max HR 172
9 7:51:00 151 80%  
10 7:46:00 153 81%  
11 8:17:00 153 81%  
12 8:21:00 152 80%  
13 7:54:00 154 82%  
14 7:59:00 154 82%  
15 7:43:00 160 86%  
   
Total 119:14:00 152 80%  
Pace 7:56:56   1200' Elevation Gain  
Where Run - 1339 to Smallville, Birdsong Rd, 3353 back to Smallville & Home
Weather - 27 Degrees, 21% Humidity (5:00 am)
Target:
Long Run - 13 Miles @ 7:41
Note:
Really didn't have a specific target but would have liked to run a 7:45 pace. Main focus was to keep it somewhat comfortable for as long as possible.


Luke 2:6-7 

“While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no room for them in the inn.”

 

Saucony Cortana (Blue) Miles: 15.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.140.000.000.005.14

Ran the End of the World 5K this morning with Callie. Pace her at an 8:00 pace to win her age group.

Saucony Cortana (Blue) Miles: 5.15
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0015.250.000.0015.25

Merry Christmas everyone!!!

Yesterday (Monday) I did another MLR, breaking from my scheduled training program again. Things have been so hectic that I've had to improvise and Just Run but the outcome was a 58 mile week last week. The biggest I've had in a long time. The good thing is my body feels great and this MLR was better than the one at the first of the week! Probably not running today (Christmas) but hopefully I will tomorrow. The weather is supposed to get really nasty so I'm not sure, again, what I'm going to run.

Here's my run splints. I'm really happy with my HR and the fact that I could run a 7:02 on the last mile shows I had more fuel in the tank :-)

Mile Time HR 

7:59 156 

2 7:43 149

3 7:53 149

4 7:55 151

5 7:58 150

6 7:52 152

7 7:33 149

8 7:47 151

9 7:56 150

10 7:58 151

11 7:33 151

12 7:28 154

13 7:16 155

14 7:46 157

15 7:02 162

.25 7:34 165

Avg Pace: 7:43  -  HR 152 

Saucony Cortana (Blue) Miles: 15.25
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

It was windy and cold today so I went to the gym and ran on the treadmill. I couldn't really do my scheduled workout (Track Intervals) so I just decided to make it an easy day. Ran 8 miles with the incline set at 1%. Started out slow and gently progressed until my HR was peaking above 140.

It's pretty quite and boaring here at work today.

12/26/2012
Mile Time HR HR %  
1 8:54:00 111 53%  
2 8:51:00 125 62%  
3 8:41:00 127 63%  
4 8:34:00 132 67%  
5 8:29:00 133 68%  
6 8:19:00 137 70%  
7 8:13:00 140 72%  
8 7:59:00 143 74%  
   
Total 68:00:00 131 66%  
Pace 8:30:00      
Where Run - Gym
Weather - Indoor
Target:
Keep HR below 140, progressing up in speed.

Isaiah 9:6

For to us a child is born,
    to us a son is given,
    and the government will be on his shoulders.
And he will be called
    Wonderful Counselor, Mighty God,
    Everlasting Father, Prince of Peace.

Saucony Cortana (Blue) Miles: 8.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2512.000.000.0012.25

Well darn...I thought I could do better on this run than I did. I was really thinking I could run 12 @ 7:30. I knew I would slow down some on the hills but I didn't think it would be that much. Not sure what the problem was except that I couldn't keep up the effort. I've run this similar run (but 10 miles) before and averaged 7:23. On that run my HR averaged 162 but today my HR of 157 seemed too strenuous.

12/28/2012
Mile Time HR HR %  
1 7:25:00 142 74%  
2 7:18:00 160 86%  
3 7:35:00 162 87%  
4 7:20:00 160 86%  
5 7:16:00 161 87%  
6 7:40:00 159 85% 7:25:40
7 8:14:00 156 83%  
8 8:34:00 154 82%  
9 7:49:00 156 83%  
10 7:52:00 159 85%  
11 7:52:00 158 85%  
12 7:32:00 161 87% 7:58:50
0.25 Cool-Down  
   
   
   
Total 92:27:00 157 84%  
Pace 7:42:15   1000' Elevation Gain  
Where Run - Big Loop & Smallville Clockwise
Weather - 47 Degrees, 55% Humidity
Target:
12 Miles @ 7:30
Note:
Didn't quite hit my target.

Never take advantage of any widow or orphan. If you do and they cry out to me, you can be sure that I will hear their cry.

Exodus 22:22-23

Saucony Cortana (Blue) Miles: 12.25
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.5020.000.000.0023.50

20 mile run today.

Ran from chruch (Lockhart) to home. The total distance is 23.5 miles so I walked/jogged the last 3.5 miles. I'm happy to get this run under my belt but a little worried because my kneecap, on my left knee, was hurting after the run. About 12-13 miles into the run it started hurting a little but went away after a few miles then after the run started hurting even more. Today it's not too bad and I'm hoping it goes away with some rest. I'm sure it's just overuse. Anyway, I kept the pace I wanted with a few slow downs and speed up on the hills. I was even able to give a good effort on the last mile (7:18) but as usual, after 20, I wasn't sure I could have made it to 26.2. Even the last 3.5 miles, at a slow pace, were hard. I forgot my HR monitor so I don't have that information.

Mile

1 8:24

2 8:05 

3 8:09

4 8:22

5 8:13

6 8:11

7 8:06

8 8:15

9 7:57

10 7:58

11 8:11

 12 8:05

13 8:08

14 8:24

15 7:58

16 7:50 

17 7:47 

18 8:09

19 7:55

20 7:18

Total: 2:41:35

Avg Pace: 8:05 

 

HAPPY NEW YEAR TO EVERYONE !!! 

Saucony Ride 4 (Orange Heel) Miles: 23.50
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
108.3980.270.0014.12202.78
Saucony Cortana (Blue) Miles: 169.25Saucony Ride 4 (Orange Heel) Miles: 23.50
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