High-Octane

Ran 4 miles with Callie in Gatesville @ MGP. Planning to run again tonight about 6 - 8 more miles at home.

4/24/2011
Mile	Time	HR	Ran in Gatesville w/Callie
1	8:05:00	No Monitor
2	7:48:00
3	8:01:00
4	7:46:00
Total	31:40:00	70 Deg.
Pace	7:55:00	High Humidity

Sorry, this is a long one but it's too important to leave anything out! I always thought it was funny the writer put the part in bold in the story.

John 20

1 Early on the first day of the week, while it was still dark, Mary Magdalene went to the tomb and saw that the stone had been removed from the entrance. 2 So she came running to Simon Peter and the other disciple, the one Jesus loved, and said, “They have taken the Lord out of the tomb, and we don’t know where they have put him!”

 3 So Peter and the other disciple started for the tomb. 4 Both were running, but the other disciple outran Peter and reached the tomb first. 5 He bent over and looked in at the strips of linen lying there but did not go in. 6 Then Simon Peter came along behind him and went straight into the tomb. He saw the strips of linen lying there, 7 as well as the cloth that had been wrapped around Jesus’ head. The cloth was still lying in its place, separate from the linen. 8 Finally the other disciple, who had reached the tomb first, also went inside. He saw and believed. 9 (They still did not understand from Scripture that Jesus had to rise from the dead.) 10 Then the disciples went back to where they were staying.

Went to the gym this mornig to run the TM. The gym wasn't open at 5:30 so I waited a while. One of the guys (who sometimes opens the gym) came by and went in and immediatly came back out. He was not there to open the gym but to get something and then go for a run. I asked him if I could come along so we went out for a short run. That's what the first 3.37 miles are on my sheet below. After that I immediatly jumped on the treadmill and set it at 8:00 pace for 4 miles. The treadmills time out after 45 minutes so I decided 4 miles would be a good breaking point. I rand the first 4, then another 4, then another 4, then another 2 taking just enough time in between to get a good drink and reset the machine (it takes a minute or so to reset).  I ran the last mile faster than 8:00 pace, just because... :-)

My quads are still somwhat sore, my toes look like they went through a meat grinder, but my knee is doing well...just a little soreness which I'm just running through.

4/25/2011
Mile	Time	Heart Rate	HR %
1	Did not have My Watch or Heart Monitor bu I believe this was Marathon Pace			3 Miles on the Road and 12 Miles on the TM (Ran last mile faster…just because I could)
2
3.37
4	8:00:00	146	63%
5	8:00:00	152	69%
6	8:00:00	153	70%
7	8:00:00	154	71%
8	8:00:00	153	70%
9	8:00:00	154	71%
10	8:00:00	155	72%
11	8:00:00	156	73%
12	8:00:00	151	68%
13	8:00:00	158	75%
14	8:00:00	158	75%
15	6:49:00	166	83%
Total	94:49:00	155	High Humidity
Pace	7:54:05	73 Deg.

I hope my toes arn't my weakness now...!

Daniel 2:41-43

41 Just as you saw that the feet and toes were partly of baked clay and partly of iron, so this will be a divided kingdom; yet it will have some of the strength of iron in it, even as you saw iron mixed with clay. 42 As the toes were partly iron and partly clay, so this kingdom will be partly strong and partly brittle. 43 And just as you saw the iron mixed with baked clay, so the people will be a mixture and will not remain united, any more than iron mixes with clay.

This was a recovery day although none of my run days lately have seemed really easy. My goal was to keep my heart rate at 140 bpm and see where my pace ended up. A similar run a couple of months ago yielded a :30 faster pace. It was 20 degrees cooler at that time.

Other notes for reference: My quads are still somwhat sore but better, three of my toes are really bad (blisters under the toenails, the nails are basiclly floating), had to relive the pressure because of the discomfort, my right knee has been good (just a little discomfort) but today I had a little more sharp pain right where the bone spur is floating.

4/25/2011
Mile	Time	Heart Rate	HR %
1	9:02:00	130	47%	Loop + to Make 8 Miles Trying to keep HR at 140
2	8:58:00	143	60%
3	8:54:00	138	55%
4	9:32:00	140	57%
5	9:29:00	139	56%
6	9:33:00	142	59%
7	9:01:00	141	58%
8	9:17:00	142	59%
8.25	2:28:00	143	60%
Total	76:14:00	140	72 Degrees
Pace	9:14:25		Very Humid

 Genesis 33:13-14

13 But Jacob said to him, “My lord knows that the children are tender and that I must care for the ewes and cows that are nursing their young. If they are driven hard just one day, all the animals will die. 14 So let my lord go on ahead of his servant, while I move along slowly at the pace of the flocks and herds before me and the pace of the children, until I come to my lord in Seir.”

I change my stratagy ... Decided to rest today. I'm thinking 6, 4, 4 miles for Thurs, Fri, Sat. depending on how my legs feel. I may even cut this down if they don't feel completly rested. Any suggestions would be appriciated.

Matthew 11:28

“Come to me, all you who are weary and burdened, and I will give you rest.

Ran 4 miles today. 2 Slow and 2 Fast. Wish I was feeling a little better for the race on Sunday.

4/28/2011
Mile	Time	HR	HR %	4 Miles Out and Back (1 Slow, 1 Fast)
1	8:56:00	139	56%
2	7:22:00	160	77%
3	8:47:00	151	68%
4	6:54:00	165	82%
Total	31:59:00	154	71%
Pace	7:59:45	55 Deg.	Low Humidity

Matthew 5:41

If anyone forces you to go one mile, go with them two miles.

My quads are almost normal now. My toes still look like someone took a hammer and smacked three of them and then took a cheese grader and ran across them a few times. I'm hoping they will not be hurting on Sunday. My feet are a little puffy feeling too. My knee is still not 100% but it's much better. With all that said I still feel my legs are in better shape than my cardio. Looking back I have run 15 days out of the last 30. Most of those runs were not very good quality runs. The longest was 15 miles. It doesn't look like a very good way to go into my first marathon...Oh well; all I have to do is run an 8:00 pace for 26.2 miles and it will be a success...! Sounds easy to me!

Now for the good stuff... I am going to pick up Callie (my daughter) in Ft. Worth to go to OKC with me. It will be great to have her with me for encouragement and driving help. Callie goes to TCU and is the one who got me started running. This is going to be a very quick trip up and back (8+ hours each way) for me. I'll pick Callie up from work at 4:00 pm Saturday and have to have her back to work by 4:00 Sunday. I think it will all work out. The only problem I have is getting my Bib and packet. The expo closes at 6:00 pm on Saturday and there's not way for me to be there by then. Slow Joe...I need HELP.!

Today's run was only 2 miles even though I wanted to run much more. I've decided to really reserve myself and only run very short distances these last few days to try and rest my body.

Lastly.... We all need to pray for all the people in the south and especially Tuscaloosa Alabama. It's hard to believe I was there only 3 weeks ago to see Callie compete in the National Collegiate Triathlon Championships. This world is truly fleeting and things can change in the blink of an eye!

1 Corinthians 15:52

It will happen in a moment, in the blink of an eye, when the last trumpet is blown. For when the trumpet sounds, those who have died will be raised to live forever. And we who are living will also be transformed.

4/29/2011
Mile	Time	HR	HR %	2 Miles Out and Back (1 Slow, 1 Fast)
1	9:00:00	126	43%
2	7:55:00	145	62%
Total	16:55:00	136	53%
Pace	8:27:30	53 Deg.	Low Hum