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Log for July 24 & 25 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Sunday

• Running Rest Day – Sunday is always a running rest day for me. Didn’t get in as many miles as scheduled through the week due to being sick the previous weekend.
• Cross Training – I usually take a rest from cross training on Sunday as well, but since my opportunities had been limited this week, I decided to do P90X: Shoulders and Arms and P90X: Ab Ripper X.

Monday

• 7-Mile Trail Run – Ran early this AM on the white and red trails in Percy Warner Park. I took the pace REALLY slowly because of the tough run on Saturday, and because this route also has around 1,200 ft. of elevation gain. The temps were slightly lower, which was a nice break. I didn’t feel particularly great during the first 4 miles of the route, but started gaining energy as the run progressed. I even picked up the pace significantly during the last 1/2 mile to end the run on a high note.
• Cross Training – Did Insanity: Core Cardio and Balance. This week is my scheduled “recovery” week for cross training. While the first three weeks have not exactly gone according to plan, I’m going to stick with my regular schedule and execute the recovery workouts. This is one of my favorites. I especially like the “hip flexor burners” near the end, though they kick my tail.

Log for July 22 & 23 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Friday

• 4-Mile “Barefoot” Recovery Run – Since I ran a couple of repeats at track on Thursday using my new forefoot stride, this made my weekly Hattori run a little more difficult because my calves were already tired. It was still a very enjoyable recovery run with Paxton through the streets of Bellevue. Also still LOVE my Hattori’s.

Saturday

• 15.2-Mile Long Run – Most of my Spring and early Summer has been focused on shorter trail runs, tempo runs, and speedwork, trying to improve my overall strength and speed as I move into the meat of my marathon training. While this has gone very well, I also know that my aerobic threshold is significantly shorter than where it needs to be for the fall and winter marathons. Today’s run was all about running at a slow to moderate pace and maximizing the amount of time spent on my feet in the aerobic zone. The group was doing a 10-mile run through PW park, so Marc and I met early to get in just over 3 miles through Belle Meade before entering the park. I felt really good for most of the first 10 miles, even through the significant hills. However as our running time pushed past 1:30, I felt extremely tired, and my legs began to falter. When the group finished their run, I was right at 13-miles. My training plan called for 16 today, so I continued to run after grabbing some fluids, though my body was begging to be done. During the final miles I felt extremely tired, and decided to cut the run a litter short at 15 miles. Looking back on the run, it is interesting how good I felt for the first hour and a half, and how bad I felt for the last 45 minutes. I think there are several reasons for this:
  • It was very hot and humid, even beginning at 5:15am. Not to be gross, but during the second half of the run my right shoe was sloshing with sweat.  When I finished I could literally wring the sweat out of my clothes.
  • The route had over 1,200 ft of elevation gain, and most of this was in the first 10 miles.
  • When I’ve done 12 to 14 mile runs in the Spring and early Summer, they’ve typically been at a higher tempo and lasted between 1:30 and 1:45. Even though I was running slower today, my body was not used to being in the aerobic zone for over 2 hours, and I could really feel it. This, however, is precisely the reason for long, slow training runs. I’m gonna work really hard this summer to focus on maximizing the time on my feet during the bi-weekly long training runs, and worry about pace during the alternating bi-weekly marathon workouts.

Log for July 20 & 21 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Wednesday

• Did nothing on Wed. Decided to take a full day off to recover after my 7-miler on Tuesday. Still have some lingering effects from the illness, and wanted to be ready for track on Thursday.

Thursday

• 7.25-Mile Track Workout – We got a very fortunate break in the heat about an hour before the workout, where it dropped down into the mid 80s. The humidity was still intense, but at least we did have to deal with 90+ degree temps. Paxton and I got in a little over 3-miles warmup before we started, and then we had a very good workout consisting of 400m intervals. Paxton looked really strong tonight. I felt pretty good, but could definitely feel a little sluggishness in my legs. I ran the first two 400m repeats focused on landing on my forefoot, using the new stride I’ve been working on with the Saucony Hattori’s. The stride felt really good, and I’m excited about what the future holds. Not quite ready to do a full track workout that way, but getting there. Overall I was pleased with my splits, and had a very good workout.
• Cross Training – After getting the kiddos in the bed, I was able to get in P90X: Chest and Back. While the wound on my hand has now completely healed, it is still very bruised, and some of the push-up sets were still a little problematic (especially diamond push-ups).  Still good to get it in.

Log for July 19 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Tuesday

• 7-Mile Tempo Run – After missing 3 training days, and 2 scheduled runs, due to illness, I was able to get back on the road tonight. This was done through the streets of Bellevue, around my home. I was scheduled for a 9-mile tempo run, but didn’t want to push it too hard right out of the gate. Since I was still not 100%, my goal was to hit an average pace around 8:30. I ended up feeling better than expected, and came out with an average pace of 7:57.  Pretty pleased with this considering the illness, the heat, and the humidity.  I didn’t start the run until almost 9pm, but the temperature was still 86 degrees, with a heat-index of 93.  It was so humid that I looked like I’d been swimming when the run was over. It was like running through a bowl of soup.
  

Log for July 15 to 18 – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Friday

• 4-Mile “Barefoot” Run – I had to stay home from work most of the day Wednesday, Thursday & Friday to take care of my kids, because a nasty stomach and upper-respiratory bug has been making its rounds through our family.  It hit my wife on Tuesday night, and by Wednesday morning she was not able to get out of bed.  I was able to get out for a bit on Thursday evening for my track workout, and then again on Friday evening for a brief “barefoot” recovery run in my Saucony Hattori’s. I’m gaining more and more confidence in my stride (form) every time I run in the Hattori’s, and think that soon I’ll be able to do longer runs, or use them more than once per week.
   

Saturday, Sunday, Monday

• Late last Friday night (07/15), I started coming down with the same bug that has been going through our family, and by Saturday morning I was down for the count.  Am gonna try to get back into my training program on Tuesday.  This has not been a good 3 days for my “Quest for 3:15.” The one big positive is that it has given me a chance to catch up on my sleep, and get lots of rest.

Log for July 14th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Thursday

• 6.6-Mile Track Workout – Well tonight a mediocre running week took an incredible turn toward the positive. Great track workout with the JSRC, and I felt really, really good tonight. The workout was just over 4-miles, and I got in 6.6 with warmup, strides, and cooldown. BUT, the best part of tonight was that the workout was lead by 3-time Olympian Jim Spivey! He is the founder of our club, and stopped by tonight while on a visit from Chicago.  For those of you not familiar with Jim, here are a few of his running highlights:
  • Three-time Olympian – 1984, 1992 and 1996.  His 1500 meter time in the 1984 Olympics remains the fastest time by an American in an Olympics’ final.
  • Member of the 1983 Helsinki, Finland; 1987 Rome; 1991 Tokyo; 1993 Stuttgart, Germany and 1995 Gothenburg, Sweden USA World Championship teams.
  • American record holder for 2000 meters, 4:52:44, set in Lausanne, Switzerland in September, 1987.
  • 1:46.5 800 meters — 1982 San Francisco
  • 2:16.05 1000 meters — 1984 Eugene, Oregon
  • 3:49.80 mile 1986 — Oslo, Norway
  • 7:37.07 3000 meters 1993 — Cologne, West Germany
  • 13:15.86 5000 meters 1994 — Berlin, Germany (at age 34)

• Cross Training – Did P90X: Shoulders and Arms before track tonight. When I did this workout last week, my had was still hurting from the fall.  Today, there was some mild soreness, but overall it is healing very well.

Log for July 13th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Wednesday

• 5-Mile Recovery Run – Did a very quiet, solo 5-mile recovery run on the Harpeth Greenway and through Bellevue.  Pace was very easy at around 8:40 per mile. Starting temps were in the low 70s, which was nice break from Monday & Tuesday. My legs are still not as responsive as they were last week, but still getting through the miles.

Log for July 12th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Tuesday

• 7-Mile Tempo Run – Felt much better today than during yesterday’s trail run, but it was still a scorcher.  I ran with Nathan and Paxton starting at 5:30am, and the heat index was already in the 90s.  We followed our “Steeplechase” route which includes both Edwin Warner and Percy Warner Parks.  After taking the first mile fairly easy, we reeled off a couple of sub 8-minute miles before coming to a large 1/2-mile hill were we slowed down quite a bit (especially me).  We picked it up again during miles 5 and 6.  By mile 7, the heat and humidity was really getting to me, so I decided to take a shortcut back to the car, while Nathan and Paxton finished the normal route.  They got it 7.5, while I finished with just over 7-miles.  Even though my average pace was slower than a typical “tempo” run, I’m still pleased with the effort considering the weather conditions, the bad day yesterday, and the hilly terrain.
• Cross Training – No cross training day.  We ended up having dinner with my parents before they leave for Europe in the morning.  By the time we got home and got the kids to bed, it was a little too late to do a P90X workout.  Gotta do better in this area.  Need to make sure that I at least get in P90X: Legs & Back and P90X: Shoulders & Arms this week.

Log for July 11th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Monday

• 6-Mile Trail Run – This was the worst that I’ve felt on a run in a long time.  I guess the total mileage and effort from last week, plus the oppressive heat here in Tennessee (heat index got to 110 degrees during the day) really got to me today.  My legs just had nothing.  I ran with Nathan for the first 4 miles, but eventually told him to go on without me, because I knew I was holding him back.  A little humbled by the run, but glad that I got through it.
• Cross Training – I was finally able to get in a partial set of P90X: Chest & Back.  The hand is getting better every day, and I was able to get in about 110 push up reps using bars and a lifting glove.  Very interesting to try and do diamond and dive bomber push ups using bars, but I got ‘em done.  Not quite my normal number of reps, but glad to be able to get some good work done tonight.

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Wanted to share some thoughts on my continued experiences with the new Saucony Hattori’s since my initial review back in May.  Overall, these shoes have been a really fun addition to my training for the Fall and Winter marathon season.  I’m trying to incorporate a 4 to 5-mile Hattori “barefoot” run into my plan every Friday morning.

I’ve been working really hard on landing on my forefoot/midfoot through the running stride while running in the Hattori’s.  My whole goal in incorporating one “barefoot” day per week into my training was to improve my form and to increase my lower-leg and foot strength.

The first time I ran in the Hattori’s, I had a lot of trouble staying on my forefoot, and ended up falling back to a heel-strike for most of the run.  On the next run, I focused so much on a forefoot strike that I didn’t let my heel come to the ground through impact (like running on tip-toes).  After that run my calves were sore for TWO WEEKS!!  They felt like I had big rocks in them.

Since then, I’m beginning to get the handle of landing on my forefoot and briefly touching the heel before pushing off again.  I can still feel the work it is doing in my lower legs and feet, but the extreme soreness the next day is no longer occurring.

In my initial post, I noted that my first run was without socks, and I developed some hot spots.  I have since been running in very thin Swiftwick socks, and that is working out really well.  Also, even though the shoes provide a good feel for the road, there is still quite a bit of cushioning, and they are very comfortable.

A lot has been made about the fact that most of the sole is made exclusively of foam with two small spots of rubber under the heel and big toe.  While this might not work for everyone, the placement of the rubber seems to be about right for me, and the raw foam gives a very good feel for the surface beneath the shoe.  However, I do question how many miles will be possible in this shoe.

If I did order another pair in the future, I might order 1/2 size larger.  My normal dress-shoe size is 9 1/2, and my running shoes are typically a size 10 (including Saucony).  I ordered a size 10 for the Hattori, and there is not much room in the toe at all.

Anyway, I’m really pleased with these shoes overall, and excited to see how they can improve my overall running performance.

Log for July 10th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Sunday

• Running Rest Day – Sunday is my running rest day.  Other than having a nasty fall during the run on Tuesday, this was a very good week.  48 total miles, and I felt good through most of the runs.  Very pleased with my pacing.  Here is a summary of the last 6 days:

  *Monday: 12.1-miles / Tempo Run
  *Tuesday:  6-miles / Tempo Run
  *Wednesday:  5.7-miles / Trail Run
  *Thursday:  7-miles / Track Workout
  *Friday:  4-miles / “Barefoot” Recovery Run
  *Saturday:  12.2-Miles / Marathon Interval Workout

• Cross Training – I tried again tonight to do P90X: Chest & Back, but still no luck getting through it with my wounded hand.  I tried doing the pushups on yoga blocks, with fists, on my fingers, etc. but no dice.  Anyone have any suggestions on getting through a push-up workout with a wound on the palm of my hand?
  

Log for July 9th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Saturday

• 12.2-Mile Marathon Workout – Today our running group began bi-weekly marathon workout training sessions in preparation for the fall race season.  Today’s workout was:

  *10-min warmup
  *15-min marathon pace (7:26 goal for me) / 5-min recovery
  *10-min tempo pace (7:00 goal for me) / 5-min recovery
  *15-min marathon pace / 5-min recovery
  *15-min marathon pace / 5-min recovery
  *10-min tempo pace
  *Cooldown

  The course we used was in Percy Warner Park, and is quite hilly.  It was also an extremely humid day, and I drank 96 oz. of fluids during the workout.  I’m not exactly sure what my avg. page was during the first marathon pace and tempo intervals since my Garmin was having trouble keeping a satellite connection through the dense tree-cover.  However, the watch straightened itself out for the last 3 intervals. I did the last two marathon pace intervals at exactly 7:25 pace, and the last tempo pace interval at 6:59 pace.  Felt extremely good today, especially as the workout progressed.  Gave me a BIG confidence boost.

• Cross Training – I tried tonight to do P90X: Chest & Back, but my injured hand would not allow me to do any of the chest exercises.  I tried them with and without push-up bars, but just could not stand that much pressure on the wound.  Has not been a great week of cross training, but hopefully will be better next week.
  

Log for July 8th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Friday

• 4-mile “barefoot” recovery run – Did a 4-mile recovery run with Paxton this AM after a hard track workout last night.  Ran in my Saucony Hattori’s as part of adding one “barefoot” type run per week to my training.  It was a very pleasant run in Bellevue, with a steady drizzle throughout.  Getting better with my form in the Hattori’s.  Can really feel the different these runs have made in my calves.

• Cross Training – The wound on my hand had healed just enough to where I could slip on a lifting glove, so I decided to do P90X: Shoulders & Arms.  Several of the moves hurt my hand a LOT, especially the standing shoulder presses and chair dips, but I was able to get through the whole thing.  I didn’t know it, but somewhere during the workout I busted the wound back open.  Still glad I did it though.

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Log for July 7th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Thursday

• 7-mile track workout – It was soooo good to be back with the Jim Spivey Running Club (JSRC) for a track workout tonight.  The group runs were moved from Thur to Wed for 3 weeks due to a conflict at the track (I’m not available on Wed evenings), and I missed last week’s workout on Thur because of vacation. 

  The conditions were not ideal as the humidity was so thick that it felt like running through a bowl of soup, and tonight’s workout was tough.  However, I was feeling really, really good. My buddy Nathan and I ran this workout together almost stride for stride.  We took turns leading the laps, and with one exception, maintained very consistent splits throughout.  With warmup and cooldown, I was able to complete 7 total miles, and then enjoyed a nice dinner at The Dog of Nashville with the group.

• Cross Training – This has not been a great week for cross training.  I got home late because of track, and am really gonna have a hard time doing upper-body work until my hand heals a little more from the fall on Tuesday.  Hoping to be back doing upper body soon.

Guest Post by My Wife, Olivia Agee….Worth a Read:

In January I decided to sign up for my first ever full Marathon. To be honest I wasn’t sure I could do it, but I really wanted to try. Unfortunately, after months of training I now have severe shin splints, two new rather ugly leg braces to wear for a month, and one less toenail. But I also have the feeling that when I finally get there (and I have every intention of getting there) it will mean that much more.

I’m not fast. I’ve never been what anyone would consider an athlete. A few years ago when my husband started running half marathons I couldn’t see myself ever considering an attempt. When he did his first full marathon in Chicago in 2009, I saw how much fun the event was, and the seed was planted. I knew I could never run anything like that, but I thought maybe if I walked…

So I started training for my first half marathon. When I lined up at the start I was not confident. I gave myself about a 50/50 shot of finishing, but again, I wanted to try. I don’t think anyone could have been more surprised than I was when I finished.  I was hooked, and I started to think, what if I walked some and ran some…

Four half marathons later, each one finishing faster than the last, and I was ready to sign up for a full marathon. It was Chicago, where I had first dared to think ‘maybe’. I was full of just as much trepidation that I would be unable to finish, but it seemed like the perfect place to try.

I hit a bump in the road about three months later. Knowing how much longer it will take to complete a full, I really began to focus on spending more time running instead of walking. A couple of weeks before another half marathon I started having pain in the front inner side of my calf. I switched to an elliptical trainer for a couple of weeks and checked with my doctor. She gave a diagnosis of inflamed connective tissue and recommended that I just walk the half, then take a few weeks off and see a specialist if the pain continued. After some RICE, and wearing compression sleeves, I felt good enough to run some during the race as well and finished only two minutes shy of my PR. The only trouble was, the same pain I had been having in my right leg had now moved to my left.

I took two weeks off and felt better. However once I tried to start training again the pain built back up in both legs. Stubborn as I am, and not wanting to give up on my goal, I thought maybe if I just walk…so I continued training by just walking. I could do it, but I just wasn’t getting any better.  So I went to a sports medicine doctor. He told me that I had severe shin splints and that if I did not stop to rehab them they would, without a doubt, become stress fractures.  He put me in leg braces, gave me exercises and a run/walk rehab schedule.

I realized then It’s extremely unlikely I’ll be able to make my goal at the Chicago marathon. It will be a month before I’ll be able to do anything longer than five miles, and by that point in the schedule I should be doing at least twelve mile runs.

I’m now thinking about trying the Country Music Marathon in Nashville next April. It would give me plenty of time to build up my mileage base slowly and make sure I fully heal. I also like the idea that my daughters could be at the finish line cheering me on (a luxury I would not be able to enjoy in Chicago). My oldest, a runner herself with 5 kids marathons under her belt, has told me she would really like to be there for my first full marathon.  In the meantime I have four half marathons planned before next April.

So, as I readjust my goal, I will paint my remaining toenails, wear my ugly braces, and hobble down the road to the marathon until I finally get there. Who knows, maybe someday I’ll be an athlete after all.

Log for July 6th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Wednesday

• 5.7 mile trail run – Ran with Paxton on the Candy Cane and Red Trail at Percy Warner Park.  I was not nearly as sore one day removed from my fall as I anticipated, and was happy to be back running again so soon.  We did most of the run at a fairly easy, but consistent pace.  The Red Trail is a pretty hilly track (~800 ft of elevation gain), and Paxton really looked strong this morning.  Overall it was a really good, fun run.

• Cross Training – After missing Monday and Tuesday, I was able to do P90X Legs and Back tonight.  I was a little concerned about doing pull-ups with the wound on my right hand, but ended up doing 97 total unassisted throughout the workout.  This is a new record for me by 2, and I now have my sights set on breaking 100 for the first time soon!!  Bring It!!

Log for July 5th – Training for Bank of America Chicago Marathon on October 9th.  Goal for the fall and winter marathon season is to break 3:15 for the first time.

Tuesday

• 6.6 mile tempo run – Ran with Nathan and Paxton on our normal loop around the HR Greenway and through Bellevue.  I took a bad fall during the last mile when I hit some loose gravel and slipped.  There is a nasty scrape on my right palm, my right shoulder is “strawberried,” and there are several scrapes, bumps, and bruises down my right-side (Legs, torso, arm).  Lucky to not have any joint / muscle / bone injuries, but already really sore, and gonna be bad tomorrow.  The run was going really good until the fall.  Had a nice sub 8-minute pace going, even after the 12-miler yesterday.  Paxton looked fantastic.  Even with the fall, I’m gonna try to get right back on the horse again tomorrow with a 6-mile trail run.

  

• Cross Training – Second day in a row to miss cross training.  Partly due to the injuries from my fall, and partly due to an unexpected family matter.  Gotta get back going tomorrow.