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For students in my Wednesday night class on Paul’s letter to the Ephesians: Handouts and Notes for Ephesians Chapter 1 are now available online. Lord willing we will begin covering this text during class tomorrow night at 7pm at Bellevue Church of Christ!
Today’s Run (Day 43)
After a schedule rest day yesterday (Day 42), today I started Week 7 of my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 30-minute run /1-minute walk
- 15-minute run / 1-minute walk
- 10-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
I met Nathan in Percy Warner Park near the Iroquois Steeplechase, and we ran a modified version of our normal “Steeplechase Loop” though Percy and Edwin Warner Parks. The temps were a little more mild than last week, but the humidity was still intense. My legs felt pretty good throughout, even through the first couple of miles which were mostly uphill. We finished up the opening 30-minute running interval near the end of of a long downhill, and took the 1-minute walk break just as we reached the bottom. Right when we started off the 15-minute interval, a chipmunk came shooting across the road right in front of Nathan and directly at my feet. I actually had to hop on one foot for a second to keep from squashing the little guy. Right after this another another chipmunk came flying across the road a little bit ahead of us. This lead to Nathan saying that they looked like “Chipmunk Torpedos” that were being launched across the road.
Anyway, we thankfully avoided any subsequent chipmunk encounters, and kept the pace fairly chill throughout. In total we finished 55 minutes of running and just over 9 minutes of walking for a total of 6.69 miles completed, which is my longest effort since coming back from injury.
- Miles: 6.11
- Time: 1:04:10
- Pace: 9:36
- Shoes: Saucony Kinvara 3 (#8)
- Route: Steeplechase Loop
Cross-Training
- Balance Squats x 25 reps (each leg)
- Calf Raise Squats x 25 reps (2 x 20lb dumbbells)
- Wall Squats – 90 Seconds
- Step-Back Lunges x 15 reps (each leg with 2 x 20lb dumbbells)
- 3-way lunge x 15 reps (each leg)
- Chair Salutation x 2 (30 sec each)
- Toe Roll Iso Lunges x 20 reps (each leg)
- Hip Hike 2 x 30 reps (each leg)
- Monster Walk with Band 3 x 12 reps (each leg)
- Clamshells with Band 2 x 15 reps (each leg)
- Toe Flexor x 75 reps (each leg)
- Dorsiflex Raises x 75 reps
Back in April I posted a preview of the first track from the upcoming, self-titled Queensrÿche album called Redemption, and then in May I posted another preview tracked called Where Dreams Go to Die. Well this past weekend they released their third preview track called Fallout. All of these tracks are quite good, and they definitely sound much more like the Rÿche of old. Looking forward to the new ablum on June 25th. Enjoy!
My sweet little Sara singing “Days of Elijah” before going to sleep tonight…one of our favorite songs to sing together.
I’m still in Week 6 of my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 25-minute run /1-minute walk
- 15-minute run / 1-minute walk
- 10-minute run / 1-minute walk
- 3 to 5+ minute walking cool down
Friday’s Run (Day 40)
Since this was going to be the first time in several weeks where I was actually going to get in my full 5 days of running, I decided to do a slightly shorter run on Friday. Nathan and I started from the Bellevue Church of Christ parking lot, and did our normal 4-mile route through the streets of Bellevue. As part of this we did a 25-minute running interval before taking a 1-minute walk break, and then running 5+ minutes back to the parking lot. Once there we walked a loop around the church building for our cool down. We kept the pace extremely chill, and overall it was a pleasant effort except for the intense humidity. In total we finished just over 30 minutes of running and just under 10 minutes of walking for a total of 4.1 miles completed.
- Miles: 4.1
- Time: 40:26
- Pace: 9:52
- Shoes: Saucony Kinvara 3 (#7)
- Route: BCOC Loop
Saturday’s Run (Day 41)
I started with our running group in the Bread and Company parking lot to join them for at least part of their planned route through Belle Meade. The humidity was super-intense, but my legs felt really good even running mostly uphill for the first couple of miles. When I reached the point of my first walk break, most of the group took it with me, which was a very pleasant surprise. They even took the next one with me, which was awesome. It is so nice to be able to run with my group again! Their plan was to do a 10-mile loop, so I broke off from their route after about 5 miles. It ended up that several from the group broke off with me, because they also only wanted 6 to 7 miles. This included Brian, John, Dan, Andy, and Dennis. In total we finished 50 minutes of running and just over 12 minutes of walking for a total of 6.46 miles completed.
- Miles: 6.46
- Time: 1:02:22
- Pace: 9:40
- Shoes: adidas Energy Boost (#1)
- Route: Belle Meade
Today (Day 42) is a scheduled rest day, so no running!
2013 Murfreesboro “Middle” Half Marathon
On Saturday I added to my planned race schedule for the fall (October 12th), signing up for the 2013 Murfreesboro “Middle” Half Marathon. This has become one of the premier race events in Middle Tennessee, and will be my 4th time to participate. Two years ago the race sold out in 11 hours. Last year it was just over 6. This year’s race sold out in 2 hours 11 minutes. I actually registered on my phone while I was on the elliptical machine at the YMCA after my Saturday run!
Cross-Training (Day 40)
- None
Cross-Training (Day 41)
- Elliptical >> 1-hour completed
Cross-Training (Day 42)
- None
Thanks to my wife for sharing this with me. I doubt there are many men who are married or in a relationship who can’t relate to this video…hysterical…enjoy:
It’s Not About the Nail from Jason Headley on Vimeo.
From the creator…
“Don’t try to fix it. I just need you to listen.” Every man has heard these words. And they are the law of the land. No matter what.
Today’s Run (Day 39)
After a schedule rest day yesterday (Day 38), today continued Week 6 of my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 25-minute run /1-minute walk
- 15-minute run / 1-minute walk
- 10-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
I met Paxton at Bellevue United Methodist Church, and we ran a big loop through the surrounding neighborhood, the Harpeth River Greenway, and Edwin Warner Park. The temperature at 6am this morning was 78°, which I think is the highest for an early morning run so far this year. I could definitely feel the heat and humidity during the run, but we were saved a bit by a consistent breeze. We kept the pace pretty chill throughout, though it was a bit quicker than Tuesday’s effort. I was tired by the end, but overall my legs felt fairly decent today. In total we finished 50 minutes of running and just under 8 minutes of walking for a total of 6.11 miles completed.
- Miles: 6.11
- Time: 57:48
- Pace: 9:28
- Shoes: Saucony Kinvara 3 (#8)
- Route: BUMC / HR Loop
2013 ING New York City Marathon Confirmation
Even though I already knew I was in the NYC Marathon this fall, it was still cool to get this email last night:
Cross-Training
- Balance Squats x 25 reps (each leg)
- Calf Raise Squats x 25 reps (2 x 20lb dumbbells)
- Wall Squats – 90 Seconds
- Step-Back Lunges x 15 reps (each leg with 2 x 20lb dumbbells)
- 3-way lunge x 15 reps (each leg)
- Chair Salutation x 2 (30 sec each)
- Toe Roll Iso Lunges x 20 reps (each leg)
- Hip Hike 2 x 30 reps (each leg)
- Monster Walk with Band 3 x 12 reps (each leg)
- Clamshells with Band 2 x 15 reps (each leg)
- Toe Flexor x 75 reps (each leg)
- Dorsiflex Raises x 75 reps
After a schedule rest day on Sunday (Day 35), Monday began Week 6 of my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 25-minute run /1-minute walk
- 15-minute run / 1-minute walk
- 10-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
Monday’s Run (Day 36)
Since I had the day off work (Memorial Day), I started my solo run a little later in the morning than normal (around 8:00am). Unfortunately this also meant that the temperatures were a bit warm, which made this a more challenging effort. I started off from the main gates at Percy Warner Park, and ran through the streets of Belle Meade. I think I’ve figured out that my ankle soreness is a touch of achilles tendonitis, which had flared up again on Monday after being better on Saturday. Thankfully this quickly faded during the first running segment. I picked up the pace a bit during each of the 3 intervals (8:45, 8:15, 8:08), but was toast by the end of the third with the heat and the hills. In total I finished 50 minutes of running and just under 9 minutes of walking for a total of 6.43 miles completed.
- Miles: 5.75
- Time: 58:41
- Pace: 9:08
- Shoes: adidas Energy Boost (#1)
- Route: Belle Meade
Tuesday’s Run (Day 37)
The Bellevue Trio (Paxton, Nathan) was reunited for this AM run after Paxton had taken a week off for a leg injury. We started from the Edwin Warner nature center, and kept the pace very chill throughout, though my legs were pretty toasty from the very beginning. Thankfully my ankles felt better than on Monday. In total we finished 50-minutes of running and just over 7 minutes of walking for a total of 5.89 miles completed.
- Miles: 5.89
- Time: 57:32
- Pace: 9:47
- Shoes: Saucony Kinvara 3 (#7)
- Route: Nature Center / Harpeth River Greenway
No running today (Day 38) – Scheduled rest day.
Cross-Training (Day 36)
- 2.5-mile hike / run with Kate and Sara on the White trail at Percy Warner Park. I expected this to be a leisurely hike, but the girls ended up running a significant portion of the route.
- 100 Push-Up Routine >> Week 4 / Level 2 / Day 1 – 102 total reps completed.
-After two attempts at Week 4 / Level 3, I decided to start week 4 over on level 2.
Cross-Training (Day 37)
- Balance Squats x 25 reps (each leg)
- Calf Raise Squats x 25 reps (2 x 20lb dumbbells)
- Wall Squats – 90 Seconds
- Step-Back Lunges x 15 reps (each leg with 2 x 20lb dumbbells)
- 3-way lunge x 15 reps (each leg)
- Chair Salutation x 2 (30 sec each)
- Toe Roll Iso Lunges x 20 reps (each leg)
- Hip Hike 2 x 30 reps (each leg)
- Monster Walk with Band 3 x 12 reps (each leg)
- Clamshells with Band 2 x 15 reps (each leg)
- Toe Flexor x 60 reps (each leg)
- Dorsiflex Raises x 75 reps
Cross-Training (Day 38)
- 100 Push-Up Routine >> Week 4 / Level 2 / Day 1 – 120 total reps completed.
- Pull-Ups >> 23 total reps
For students in my Wednesday night class on Paul’s letter to the Ephesians: Handouts and Notes for Acts Chapter 20:17-38 are now available online. Lord willing we will cover this text during class tomorrow night at 7pm at Bellevue Church of Christ!
I’m still on week 5 of my “Return to Running” program, which includes:
- 3 to 5-minute walking warmup
- 20-minute run /1-minute walk
- 15-minute run / 1-minute walk
- 10-minute run / 1-minute walk
- 3 to 5+ minute walking cooldown
Thursday’s Run (Day 32)
I joined Nathan at the Edwin Warner Park Nature Center on a slightly cooler, but still humid morning. We ended up running the same route as Tuesday morning, but this time in reverse. As has been the norm lately, my ankles were quite stiff/sore for the first mile, but felt much better as the run went along. I’m not sure if this is because of my coming back to running after the injury, or if it might be related to the new adidas Energy Boost shoes. Anyway, my legs were pretty fatigued after the tough leg workout on Wednesday night, but it was still good to run with Nathan. In total I finished 45 minutes of running and just over 9 minutes of walking for a total of 5.75 miles completed.
- Miles: 5.75
- Time: 54:20
- Pace: 9:27
- Shoes: adidas Energy Boost (#1)
- Route: Nature Center Loop
No running on Friday (Day 33), as I just didn’t have enough time in the day.
Today’s Run (Day 34)
I joined my running group for their run down Old Natchez Trace this morning. The conditions were absolutely awesome with clear skies, low humidity and temps around 50°. Brian had again agreed to run with me this morning, and we were able to stay with the group through the first 20-minute running interval before stopping to take my 1-minute walk break. We turned around mid-way during the second running interval and headed back towards the cars. I actually lost track of where we were time-wise, and ended up turning around a bit too late, which left us with almost a mile walk at the end.
It was all good though. The conversation was great, and my legs felt fantastic. This was the first run this week where I really wanted to keep going after the last interval. My ankle soreness was not quite as bad this morning, and I hope it will continue to get better. In total we finished 45-minutes of running and just over 23 minutes of walking for a total of 6.48 miles completed.
- Miles: 6.48
- Time: 1:08:18
- Pace: 10:33
- Shoes: Saucony Kinvara 3 (#7)
- Route: Old Natchez
Cross-Training (Day 32)
- Aqua Jogging >> 1 hour – I have now decided that the Water Aerobics ladies not only own the pool, but are downright mean. Some little kid jumped into the middle of them, and they let him have it. I hate the pool.
Cross-Training (Day 33)
- None
Cross-Training (Day 34)
- Elliptical >> 1-hour
- Aqua Jogging >> 1-hour
My friend Josh Jackson posted a link to this on Facebook earlier this week, and I was absolutely blown away. Eruption is one of the most famous guitar solos in history, performed by perhaps the greatest guitar player in history, Eddie Van Halen. The fact that a 14-year-old girl can can play this (and much more if you check her YouTube channel) is mind-boggling. Definitely worth a watch.
