High-Octane

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.

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;

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

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.

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.”

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