High-Octane

I'm writing this entry on Monday but have to outline the entire weekend to try and make some sense out of it all. I biked Saturday for about 30 miles to start the weekend. I haven't biked in several days and the ride was tough. I strated out at a good pace but felt like I bonked on the second half. Sunday I decided to run 7 miles to test my legs on a little longer run. My legs were a little tired from the biking the day before, but nothing that would noramlly bother me. My run on Sunday (this one) started out okay, but 3-4 miles into the run I started feeling like I had already run 15 miles. I would noramlly just chalk this up to not running (or even biking) much lately but now (Monday) I go out and run 4 miles like there's nothing to running a 7 minute mile. I was worn out all day Sunday, like I'd run 20 miles and now I feel great! I just hope this is the sign that my running fitness is now back :-)

9/30/2012
Mile	Time	HR	HR %
1	8:11:00	138	71%
2	8:11:00	138	71%
3	7:58:00	145	76%
4	8:44:00	149	78%
5	8:26:00	150	79%
6	7:48:00	150	79%
7	8:04:00	153	81%
Total	57:22:00	146	76%
Pace	8:11:43
Small Loop+ to make 7 Then ran 2 slow miles with Callie
66Âș - Humid.
Target: None

Today was a good day running!

No pain and lots of gain! I finally felt like I was accomplishing something even though it was only 4 miles. This is the first run in a while where I was actually able to accelerate up the hills and cruise down the hills. I hope this is the start to some better training!

10/1/2012
Mile	Time	HR	HR %
1	7:33:00	137	70%
2	7:23:00	156	83%
3	7:13:00	160	86%
4	6:45:00	165	89%
Total	28:54:00	155	82%
Pace	7:13:30
Out and Back
66Âș , High Humidity
Target: None

Romans 5:3-4 

More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope,

My bike is in the shop for a tune-up. I've put about 3500 miles on it in about a year. Most all of the miles were ridden between July and September. They are putting a new chain and front sprocket on it as both are worn out.

Today I decided to run a longer, slower run. I forgot to turn on the auto-lap on my Garmin so all the miles are together. I stayed at a pretty steady pace except I sped up for about 2-300 yards every couple of mile to keep my legs from feeling stagnant. Compared to some of my past runs, this seems reasonable in regards to pace and HR. As always, at the end, I couldn't imagine 17 more miles :-(

10/2/2012
Mile	Time	HR	HR %
1	1:15:58	142	74%
2
3
4
5
6
7
8
9
Total	1:15:58	142	74%
Pace	0:08:26
Small Loop + Smallville
62Âș , 50% Humidity
Didn't have my lap setting on my Garmin.

Today was a good day to run! Only 4 miles but I'm finally feeling like a runner again.

10/3/2012
Mile	Time	HR	HR %
1	7:10:00	144	75%
2	7:18:00	156	83%
3	7:08:00	160	86%
4	6:51:00	165	89%
Total	28:27:00	156	83%
Pace	7:06:45
Out and Back
56Âș , 60% Humidity
Target: None

2 Corinthians 4:16

 . . .Therefore we do not give up, but even if the man we are outside is wasting away, certainly the man we are inside is being renewed from day to day. . .

Today's goal was to run for 1:30 so I decided to go for 10 miles at 9:00 pace. This run reminded me that I hate to run slow (that's a relative statment). Anyway, 9:00 pace is just not comfortable for me. I achieved the goal and doing so kept my HR, on avg, below 140 which is a recovery HR for me.

34 miles running so far this week, not that I'm counting, but things seem to be good. I will run tomorrow but not Saturday as I have a roping event to go to.

I found a local 5K that's in a couple of weeks. I think I will try and run it to see if I can break the illusive 20:00 goal. I'm not sure fitness wise I'm ready but what the heck, I'll go for it!

My bike is still in the shop so I haven't been able to ride. I wore out the chain and the front sprocket. Hopefully it will be fixed in the next couple of days.

10/4/2012
Mile	Time	HR	HR %
1	9:40:00	125	62%
2	9:32:00	130	65%
3	9:28:00	135	69%
4	9:15:00	136	70%
5	8:50:00	137	70%
6	8:50:00	140	72%
7	8:48:00	143	74%
8	8:36:00	144	75%
9	8:35:00	146	76%
10	8:20:00	149	78%
Total	89:54:00	139	71%
Pace	8:59:24
Birdsong Loop
70Âș - Humid.
Target: To run for 1:30

Proverbs 21:19 
It is better to live alone in the desert than with a crabby, complaining wife.

Ha ha...this does not describe mine :-)

38 miles for the week and things are feeling fine. In the last two weeks I have run a variety of distances, from 4 to 10 miles, at varying speeds.

Here are my four 4 mile runs:

9/27  -  7:42 Pace  - 155 HR

10/1  -  7:13 Pace  -  155 HR

10/3  -  7:06 Pace  -  156 HR

10/5  -  7:18  Pace  -  153 HR

Today's run:

10/5/2012
Mile	Time	HR	HR %
1	7:34:00	136	70%
2	7:26:00	155	82%
3	7:18:00	158	85%
4	6:56:00	164	89%
Total	29:14:00	153	81%
Pace	7:18:30
Out and Back
70Âș, 93% humidity
Target: None

1 Corinthians 15:58 

Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.