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My 1000th Post!

Apparently I’m in the minority, but I despise the @SouthwestAir boarding process. Today they decided to begin boarding 10 min early on a plane filled with kids. This meant that most of the families with kids boarded at the end, because they didn’t know Southwest was gonna jump the gun. Since no one has an assigned seat, It took an extra 20 minutes once everyone was on-board for them to rearrange everyone so that all the children would be able to sit with their parents.

Maddening!

I have now completed 2 of the 3 runs in Step 4 of my “return to running” program:

This step consists of:

• 4-min walking warmup
• 15-min run / 1-min walk x 3
• 4-min(ish) walking cool-down 

Yesterday morning I ran with Nathan on a modified version of our old “Nature Center Loop” starting from the Edwin Warner Park Nature Center. I could tell the difference in running 15-minute intervals vs. the 10-minute intervals in Step 3, but overall I felt really good. We kept the pace pretty chill during the running intervals, which was good since I had just done P90X Legs and Back on Monday night. In total we finished 5.74-miles in just over 54-minutes.

Tonight after mid-week worship service I ran through the dark streets of Bellevue (and avoided a skunk). All day today my legs have been extremely sore from doing P90X Legs and Back on Monday night, so I felt a bit like the Tin Man during tonight’s run. Overall though I was pretty happy with my energy level, pace, and my heart rate which continues to improve. In total I finished just over 6-miles in just under 56-minutes.

Lord willing, tomorrow’s run will be completed at Disney World!!!

Beast Mode…ON!

From my wife earlier today on Facebook:

Stressful morning. While out running Lara and I heard screaming and ran to see what was happening. A woman had been attacked by her ex-boyfriend and stabbed multiple times in the neck with an ink pen. Kudos to the Brentwood police who were there within minutes. Also thankful for the man on the bike who stopped to help. It was very scary.

Can’t tell you how grateful I am that she is ok, and how proud I am of her for helping this woman. Thankfully she is going to be ok, and the ex-boyfriend is in custody.

Professional Runner Christian Hesch Admits Doping

Considering how much I LOVED the Saucony Kinvara 2 (K2) and original Kinvara (K1), I was extremely nervous about all of the changes in the Kinvara 3 (K3). However I now think the K3 is even more perfect for me than the K2 (I didn’t think that was possible).

The K3 retains the features that made the K1 and K2 such popular options for runners looking for an all-purpose shoe in a more minimalist design. These include:

• 4mm heel to toe drop
• Lightweight – Only 7.7 oz
• Surprising amount of cushioning (ProGrid)

The new features I like best in the K3 include:

• Single layer upper: The upper in the K1 and K2 was made up of 3 distinct layers including the top material, structural overlays, and an inner mesh (with fairly large holes). While this upper was comfortable, my big toe in both shoes would always catch on the inner mesh, slowly creating a big hole. The upper in the K3 is a single layer mesh (smaller holes), with structure being provided by new flexfilm overlays that are welded directly onto this layer. Not only does this eliminate the troublesome inner mesh, but it is also ridiculously comfortable. It creates an almost sock-like feel throughout the shoe.
   
• Larger toe-box: I mentioned above about my big toe catching in the mesh on the K1 and K2. Part of this was due to a fairly narrow toe box. While I like a running shoe to fit fairly snug from the heel through the midfoot, I generally prefer to have lots of room in the toe-box. The K3 is an improvement over the K1 and K2, because they have made the toe-box slightly larger, further adding to the overall comfort.

• Improved fit through the arch: In both the K1 and K2, I always felt a little bit of a bump in the outer arch that could be annoying. That bump is completely gone in the K3, and the fit is fantastic.
• Rounded heel: While I am certainly trying to be more of a midfoot/forefoot runner, I unfortunately still heel-strike more often than I would like. However, the new rounded heel in the K3 lessens the impact when heel striking, and makes the transition to toe-off a lot smoother.

Another improvement is supposed to be in the durability of the K3’s outsole. At this point I have not put enough miles on the K3 to make a determination, however I never really had a lot of issue with durability in the K1 or K2. I’ll post an update when I have a few more miles in these babies.

My only complaint is that they did away with the loop based speed lacing system of the K2 and replaced it with traditional eyelet lacing. The reason for this change was to spread out the lacing area (and reduce pressure), but it results in a little puckering of the upper when cinching the laces. Not a big deal.

Overall, Saucony has taken what was already an awesome shoe and made it even better. Find Your Strong!

I am seriously considering making my Marathon return at the Rock n’ Roll New Orleans Marathon next February 24th. While I’m doubtful that will leave me enough time to get into Boston Qualifying shape, there are several reasons why I’m thinking about running this race again in 2013:

1. I’m ready to get my first “post-injury” marathon out of the way, so I can stop worrying about the durability of my leg, and focus on taking my running to the next level. Though I’m not terribly superstitious, my next one will be lucky # 13, so it will also be nice to put that one behind me.
2. Even though it may not be enough time to get in Boston shape, 4 1/2 months should be plenty of time to be ready to finish RnR NOLA at a reasonable pace.
3. The course is pancake flat, and therefore should not put any additional stress on my femur.
4. The RnR NOLA race is the site of my current PR (3:12:28), so I’ve already got some good vibes going with that course. 
5. Our friends Marc and Janna are planning to go down there that weekend to visit their daughter at Tulane, and run the half marathon. 
6. Olivia and I both love New Orleans, and it would be a fun weekend trip together. She would run the half marathon again, which is also the site of her half marathon PR.
7. Since we didn’t get to go to Milwaukee two weeks ago for the Milwaukee Lakefront Marathon, we still have two tickets on Southwest Airlines. It just so happens that they have multiple direct flights per day from Nashville to NOLA, and the price is almost identical to our existing tickets. 

Well, that’s what I’m thinking at the moment. We’ve already made hotel reservations, but just waiting to pull the trigger on registering for the race and airline tickets. Would be even nicer if I could convince Nathan and his wife to go down there with us.

What do you think?

Ed Whitlock Runs 3:30 Marathon At Age 81 (Runner’s World)

Today’s run was a late-night effort through the streets of Bellevue in my Saucony Hattori shoes. Even though I got a really late start, it turned out to be one of the best runs since I started back, and was also the final run/walk in “Step 3” of the “Return to Running” program:

1. 4 min run / 2 min walk x 4
2. 5 min run / 2 min walk x 4
3. 10 min run / 1 min walk x 3
4. 15 min run / 1 min walk x 3
5. 20 min run
6. 25 min run
7. 30 min run

Looking back on the 10 days I’ve completed since my return, I guess I should be pretty pleased. Sometimes it mentally feels like I’m starting over, but I have to remind myself that so far I’ve been pain free, and I also got in almost 25-miles this week.

Tomorrow will be a running rest day, and then “Step 4” should begin on Tuesday. 

Beast Mode…ON!

Yesterday morning I went out for my second run of “Step 3” in the “return to running” program. I parked at the Green Hills YMCA, and ran through the surrounding neighborhoods. While I didn’t have any pain in my right leg, they did feel very tired from the run and elliptical on Friday. It is amazing to me how much harder a 10-min run / 1-min walk x 3 (Step 3) is than 5-min run / 2-min walk x 4 (Step 2).

Even though I was tired, I still got it done, and finished 4.2-miles in just over 40-minutes (9:33 pace). After the run I went inside the YMCA and did 50-minutes on the elliptical, and then Olivia joined me for an hour aqua jogging in the pool.

We closed out the effort with a yummy brunch at Noshville Deli across street with the Kiddos.

Beast Mode….ON!

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NATHAN, who crushed the Murfreesboro “Middle” Half Marathon today with a time of 1:29:18!!! Here’s a breakdown:

• Total time: 1:29:18
• Average pace: 6:49
• Overall place male: 15
• Age group: 2nd Place (24 to 29)

Great work my friend. I’m proud of you, and knew you had it in you to go low today! Now you’ve set the mark I’ll be chasing next year!!

Honorable mention goes to my friend Josh with a time of 1:36:19 in only his 2nd half marathon! That’s an improvement over his first by almost 6 1/2 minutes! 

davidsgoals replied to your link: My “Running Gear” Page has been updated

What do you wear for your races?

Nothing but the Kinvara for the past 1 1/2 years.

My “Running Gear” Page has been updated

Fascinating how many people actually want me to dress up as Ariel at Disney World, to complete the quartet of princesses. “Unfortunately” Disney will not allow any adult to enter one of their parks wearing a costume of one of their characters, so I guess this means I’m off the hook! Hate to disappoint everybody 😉

94monkeys answered your question: Agee Family “Dress-Up” – Disney World Edition

If you do this you will be their hero. I would never have been able to talk MY dad into this!

mar replied to your post: Agee Family “Dress-Up” – Disney World Edition

DO IT

life-more-abundantly replied to your post: Agee Family “Dress-Up” – Disney World Edition

Laughed out loud. For real. Omg this is great.

kate—runs answered your question: Agee Family “Dress-Up” – Disney World Edition

can’t wait to see the pics. your harry potter themed costumes are great!!!

davidsgoals answered your question: Agee Family “Dress-Up” – Disney World Edition

I WANT THE PICTURES OF YOU IN THE BRA! BTW, great harry potter pictures

betternikki answered your question: Agee Family “Dress-Up” – Disney World Edition

Sara as Hedwig is pretty amazing. Make sure you find a red wig to wear, or your whole costume will be blown, lol.

becky-balances replied to your post: Agee Family “Dress-Up” – Disney World Edition

Haha nice. Love the Harry Potter picture!

I’m a little late in reviewing my yearly running goals status for the third quarter, but I did get a little sidetracked by the whole Femur Stress Fracture thing. It is hard to look back at goals that I was not able to meet, but this will be extra motivation for next year:

• Goal #1: Complete 2,000 training miles. My total for 2011 was 1,763, so this will be a pretty big increase. Will take over 166 miles per month to reach this goal. I know it is attainable, but only if I stay healthy and disciplined.

  Up until the last week of August, I was WELL ahead of pace for 2,000 miles in 2012, but not running for the entire month of September, and some of October, has made this goal virtually impossible without serious risk of re-injury. I’m currently at 1,615-miles completed, but will likely only get in 60ish miles in October, leaving 325+ miles to cover in November and December, which is not going to happen while I’m on the “return to running” program. However I’m still 266-miles ahead of where I was on the same date last year.

• Goal #2: Complete my “Quest for 3:15” in a full marathon. This has been a very public goal for quite a while, and I hope to break through in 2012. I would also like to take this a step further in 2012 and break 3:10 which is my Boston qualifying time. I know this is pushing it, but I’m dreaming big. Really want to run my first Boston Marathon in 2013. To do this I will not only have to be disciplined to my running schedule, but will also have to be committed to quality runs, cross-training, diet, and sleep.

  The “Quest for 3:15” was officially completed at the NOLA Marathon on March 4 with a finish time of 3:12:28. However, due to the stress fracture, my fall marathon season has been wiped out, and with it the goal of running a BQ in 2012. I’m hoping that next year both Nathan and I can run a BQ so that we can both experience Boston together for the first time in 2014.

• Goal #3: Finish at least 5 full marathons. I ran my first 2 full marathons in the fall of 2009, and then completed 4 full marathons in both 2010 and 2011. As of now I’m only registered for the Rock N’ Roll New Orleans Marathon in March, but I have also submitted my request to be the 3:45 pacer in the St Jude Country Music Marathon in May and have my eye on a handful of other races. Whether it is as a pacer or participant, I want to do at least one marathon at a slower, conservative pace where I can enjoy it.

  I have completed two full marathons in 2012, but as mentioned above, there are no more marathons on the docket for me in 2012. As for running one at a slower, conservative pace…I was the official 4-hour pacer for the St Jude Country Music Marathon back in April and had a blast!
   

• Goal #4: Officially break 1:30 in a half marathon. I had an unofficial 1:29 finish in the Murfreesboro Middle Half Marathon in 2011 (due to course misrouting), but want to have it in writing in 2012. My best opportunities will most likely come at the 500 Festival Mini Marathon in May or again at the Murfreesboro Middle Half Marathon in October.

  I officially broke 1:30 for the first time at the Oak Barrel Half Marathon in Lynchburg, TN on April 7th with a 1:29:52. I was hoping to take it even lower at the 500 Festival Mini Marathon in May, but the 91% humidity throughout the race was a deal breaker on that front. As for the Middle Half mentioned in the goal, this race was also a casualty of the stress fracture.

This morning I broke the rules. Not the “return to running” rules from my MD, but my own rules about never running outside with lightning in the area. I was scheduled to run with Nathan at 6am today for the first time in exactly 6-weeks. When I woke up around 5:30 the rain was coming down in sheets with lightning cells scattered throughout the passing front.

Nathan texted me about whether or not I wanted to chance it, and against my better judgment I replied:

It turned out to be miserable conditions, but it was still an enjoyable run with Nathan even though I was drenched to the bone and COLD! We completed right at 4.4 miles by doing 3 sets of 10-minute run / 1-min walk (with warmup and cooldown walks). The increase from 5-minute running sets to 10-minute running sets was quite noticeable and my heart rate even got into the 170s. Nathan and I joked about the fact that when we used to compare heart rates after an easy run like that, I would almost always be 10+ bpm less than him (he’s 10 years younger), and would usually be in the 140s at most.

After the run, Nathan posted the following on Facebook:

I’ll get to the “Captain Awesome” reference in a bit, but would have to concur that there are very few people on the planet that could motivate me to run in the conditions we had this morning, other than Nathan. It was extremely nice of him to join me for a “run/walk” when he is in absolutely peak condition (no need to slum it with me), when the weather was nasty, and the day before he will be running the Murfreesboro “Middle” Half Marathon.

As for “Captain Awesome,” several years ago Olivia started calling me “Captain Awesome” after one of the characters on the TV show “Chuck.” Eventually she started using the nickname in public and when she posted things on Facebook. Now it is beginning to spread beyond the confines of our family.

However, instead of getting annoyed at the occasional ribbing, I’ve decided to just embrace it … since it is a pretty accurate description 😉

I’m kidding….

On a serious note….Good luck tomorrow Nathan. Go crush my Half Marathon PR!

Beast Mode…ON!

For each Halloween since Sara was born (she’s now 3), our entire family has gone with themed costumes. For example, Harry Potter in 2011:

Well, earlier this month Sara decided she wanted to also do this for our trip to Disney World on fall break next week:

What do you think?