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While thousands in Nashville were running the Country Music Half Marathon, I was doing my own 13.1-mile run this morning. There was not a group run today, so did a solo-run starting off at the Chickering Rd entrance of Percy Warner Park and then running to Radnor Lake and back. While I did have one stretch from miles 7 to 10 where I felt good, the majority of this run was brutal. I made the mistake of not carrying fluid with me, and the temperatures got up into the mid-70s before I finished. I was also dealing with a lot of soreness and fatigue from my hard track workout on Thursday.
I really struggled with the fatigue and soreness on the way out, and several times I thought about just cutting it short. However, the payoff in the middle was awesome getting to run for a little bit by the beautiful Radnor Lake. I was also finally able to get some fluids (and take a GU) at the Nature Center.
Once I started back, my legs came alive for a few miles, and I got into a nice little groove. This lasted until I was about halfway through mile-11, and the heat started getting to me. I still kept a decent pace, but couldn’t wait for the run to be over.
Even though this was clearly not one of my better runs, I still did all but 3-miles under 9:00 pace (I was not trying to push it). Hopefully there will be cooler conditions for the Indy Mini Marathon next weekend.
Beast Mode….ON!
Video from Sara’s performance of “Sailor Jack” at World Music Nashville tonight. This was a Student Concert for Students of Kori Ferguson, and was Sara’s first recital. As a matter of fact, it was her first time on a stage in front of people for anything. Definitely coming our of her shell! She started piano lessons 3 weeks ago.
Love when she messes up in the middle and says “Wait!”
Proud of you Sara!
Today’s Run
As usual for Thursday, tonights run was a track workout with the JSRC. I have been feeling crummy the past two days, so I almost didn’t go. However I knew I would regret it if I bailed.
Since almost everyone from our running group ran Boston on Monday, there were only 3 who showed up at the track. I ended up running all of the repeats with Andy, who is WAAAAAAAAAYYYYY faster than me (even if I were in peak fitness). He ran a LOT slower than normal so we could do them together, and in turn I ended up pushing quite a bit harder than I had planned. However, Andy kept giving me lots of encouragement (and even some coaching), and it turned out to be a great workout. I forgot my watch, so I can’t remember what all of my splits were, but here is a rundown of the intervals:
- Warmup (1.3-miles)
- 6 x 100m Stride Outs
- 800m fresh (200m recovery)
- 600m fresh (200m recovery)
- 400m fresh (200m recovery)
- 3 x 200m fresh / good / fresh (100m / 400m recovery)
- 600m fresh (200m recovery)
- 400m fresh (200m recovery)
- 800m Straights & Curves
- Cool down (.25 miles)
I felt fairly louse through the 200s, but started to find a groove during the last 3 intervals. All-in-all I’m definitely glad I didn’t bail on track tonight.
Cross-Training
After getting home I did a half-set of P90X Arms and Shoulders. Of all the P90X workouts, this one is where the after-effects of the brachial neuritis in my left shoulder rear their ugly head. I can be lifting a 30-lb dumbbell in my left arm with no issue, and then with the slightest turn it’s like I’ve got nothing at all. There was one particular shoulder workout where I could easily use a 30-lbs dumbbell with my right-arm, but could barely lift 5-lbs with my left. Anyway, I got through the workout, and should be better prepared for how to approach it again next week.
The Life of Abraham
Lesson 15: Spouse for Isaac – Part 1
(Genesis 24:1-28)
For students in my Wednesday night class on The Life of Abraham: Handouts and Notes for Lesson 15 are now available online. Lord willing we will cover this text tonight at 6:30pm at Bellevue Church of Christ!
Today’s Run
After a hard progression tempo effort yesterday afternoon, today’s run was a little more conservative. I ended up doing an easy 5-miles utilizing the flat section of the Blue Trail in Edwin Warner Park and the Harpeth River Greenway. The weather was perfect with sunny skies and temps around 78º with a gentle breeze. My legs were quite tired and heavy from yesterday, but felt a lot better by the time I was finished. I actually briefly considered doing a full-on trail run today, but thankfully decided against it. That would have DESTROYED my legs. Anyway, here are my splits:
Cross-Training
After finishing my run I did the P90X Ab-Ripper-X workout, which I have not done in a long time. The intent is for each set to be 25 reps, but I started modestly by doing 15 of each. Hoping to slowly work my way up over the next several weeks.
Tomorrow will be a planned rest day from running and cross-training.
St George Fallback Plan
Yesterday I posted about entering the lottery for the St George Marathon in October. In my post I mentioned needing a fallback plan in case I’m not selected, and want one that would be a great destination for celebrating my 40th birthday (and return to marathoning). Well today I found out that there is still a way to get into the Marine Corps Marathon in Washington, DC. as part of the Runner’s World Challenge. The fee is a bit more, but would be worth it to have a great fall destination race. Likely won’t sign-up until after the lottery drawing on May 5th, so I hope there are still spaces available. Any other suggestions out there?
Beast Mode….ON!
American Strong: The Untold Story of American Teamwork and How Ryan Hall Helped Meb Keflezighi Win Boston (LetsRun.com)
I’m sure like almost everybody who was paying attention to the Boston Marathon yesterday, I was blown away by Meb’s performance in becoming the first American winner since 1983.
Last night a story was posted to LetsRun.com by Robert Johnson about how American Ryan Hall, along with other American elite runners, worked together to help Meb accomplish this amazing feat. This is a great read, and an even better story. Amazing that Ryan coordinated all of this when his own personal race was going so poorly.
Must Read >> American Strong: The Untold Story of American Teamwork and How Ryan Hall Helped Meb Keflezighi Win Boston
So Is This A Running Blog or What?
It’s true that this blog has been little more than a mirror of my Instagram feed and a place for my Bible class notes for the past 6-months or more. Honestly, my running has been fairly aimless since returning from my many injuries in the fall of last year, and there hasn’t been a lot to write about. I have been making goals each month, but very inconsistent in hitting them. My running base and overall speed is improving, but I need a LOT more structure to have any shot of getting back to where I was in the spring of 2012 when I set my current marathon PR of 3:12:28 at Rock n’ Roll New Orleans.
I also have to find a way to be more disciplined in cross training. To this point in 2014, I’m averaging just over 100 miles per month with absolutely NO cross-training. This is a sure-fire recipe for getting injured again. To get back to where I want to be will require 150 to 200 miles per month, and there is no way to do this without dedication to cross training.
So, starting this week I’m trying to get more serious about making a return to marathoning this fall. This will include putting together a detailed training schedule (trying to decide whether or not to hire a coach for this), and also schedule for upper and lower-body cross training activities.
Also today I put my name in the hat for the St. George Marathon lottery. This is a bucket-list marathon, and would be a GREAT place to mark not only my return to marathoning, but also my 40th birthday. I was hoping to get a group together for the race but didn’t end up having any takers, so if I get in it will be a solo effort. This seems appropriate since running is such an individual sport. It will also provide an opportunity for a little mini vacation with Olivia.
However, I know that the odds are against being selected in the lottery, so I need to pick our a backup plan. Trying to find a marathon that would be a great destination for celebrating my 40th, but is also a fast and scenic course. Any suggestions for the fall?
Today’s Run
I went out to the Harpeth River Greenway after work with Olivia and the Girls. Both Sara and Kate are completing miles toward the ING Kids Rock Marathon this Sunday (Sara’s first kid’s marathon), and still have a little ways to go. I started off walking with the girls before moving into a progression tempo run over six miles. Here were my splits:
My BQ time for a fall marathon will be 3:15:00 (7:26 pace), so it was nice to get in the last two miles under this pace. I felt really good throughout, and it was good to criss-cross the girls several times during the run. After the 6th mile, I ran an easy half-mile cool down with Kate as she was finishing her 4th mile, and then walked another quarter mile with Olivia, Kate & Sara. All-in-all it was a good afternoon run.
Cross Training
Tonight I knocked out a half set of P90X Chest and Back. I’m still feeling the affects of Brachial Neuritis in my left shoulder when attempting push-ups, but still got in a fair number of reps. I feel quite confident I’m going to be VERY sore tomorrow.
Looking Ahead
A week from Saturday I’m planning to run the 500 Festival Mini-Marathon in Indianapolis. I had a deferred entry from missing last year, so I finally decided to give it a go. This will be my 5th Mini. Hoping to improve upon my 1:41 from the Tom King Half Marathon back in early March. I didn’t have a qualifying half-maration time from the previous year, so it will be strange not being in a seeded corral near the front.
Beast Mode….ON!
